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Nutrition & Exercise Health Tips Archives Index
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| << July09, 2005 - Food Label Guide / Aerobic Activity |
July26, 2005 - The Fish Advantage/Overcoming Exercise Excuses >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center July 9, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Raw Foods Diet 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Workouts That Travel 8. Recommended Fitness Reading: ---High Performance Nutrition 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://srv.ezinedirector.net/?n=803922&s=22882856 ---------------------------------------------------- TOP SPONSOR: Get the Supreme Health and Exercise Supplement. Treat your body to safe Metafoods 100% pure New Zealand Colostrum powder. Natural source of Insulin-Like Growth Factor (IGF-1). Helps burn fat and increase lean muscle mass. Shown to increase stamina. This comprehensive supplement is an immune powerhouse too! Economical and convenient 1 lb container. http://srv.ezinedirector.net/?n=803923&s=22882856 _______________________________________________________ A word from the editor: Have you heard about the latest diet fad? Raw Foods Diets - which is the topic for this issue's Nutrition Tip. Sound intriguing? Read on for the good and bad points of this type of diet. If you will be traveling in the next month or two, the fitness article will help you avoid packing on too much extra weight while you are away. The author, Lynn Bode, offers some great ideas to keep you active while enjoying some time away for your normal routine. Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ RAW FOODS DIETS: THE GOOD and BAD By James Kenney, PhD, RD, LD, FACN With a growing number of Hollywood celebrities like Demi Moore, Pierce Bronson and Sting reportedly adopting a raw food vegetarian diet and celebrity model Carol Alt coming out with a book touting a raw foods diet, this is a diet fad on the upswing. In many ways a raw foods vegan diet is the polar opposite of the now dying diet fad popularized by the late Robert Atkins, MD. Instead of eating a diet composed mainly of cooked meat and fats, most raw foods diet gurus tout a strict vegan diet consisting exclusively of raw foods such as fruits, vegetables, nuts, seeds and sprouted legumes and grains. Raw foods can be the basis of adequate nutrition for most people. Apes in the wild have nutritional needs very similar to our own. They do just fine nutritionally on diets consisting exclusively of raw foods. Human beings for most of their evolutionary history also survived on an exclusively raw foods diet, although their raw foods diet (like that of apes today) also contained insects, crustaceans, fish and the flesh of birds and mammals. There are some serious health risks associated with eating raw animal foods, although, as most sashimi lovers can attest, these risks can often be minimal. In truth, a raw foods diet with sashimi would actually supply the two nutrients most likely lacking in a vegan raw foods diet, vitamins B-12 and D. However, most raw foods gurus recommend a strict vegan diet. What's Good About Raw Foods Diets? Raw foods vegan diets are generally low in saturated fat, trans fat, cholesterol and often salt, too. They are also high in fiber and other beneficial phytochemicals that lower LDL cholesterol levels and reduce the risk of cardiovascular disease and cancer. Vegans usually have a very low risk of atherosclerotic disease, and this would include vegans eating only raw foods. However, some raw foods Web sites tout coconut butter and claim that only saturated fat from cooked animal foods raises LDL levels and promotes atherosclerosis. In fact, coconut oil is higher in saturated fat than butter and will markedly elevate LDL levels. Raw foods diets that emphasize fruits and vegetables can have a low calorie density and high fiber content and so should promote weight loss and reduce the risk of many types of cancer. What's Bad About Raw Foods Diets? Raw foods diets are needlessly restrictive. Raw foods proponents claim enzymes and other nutrients are destroyed when food is cooked (heated above about 110 to 116 degrees Fahrenheit). The raw food philosophy seems to be derived in large part from Natural Hygiene. Natural Hygiene started as a healing cult back in the mid-1800s. In the 1980s it was popularized by the bestselling book "Fit for Life" by Harvey Diamond. Natural Hygiene talked about food combining but also the need to eat raw foods with their enzymes intact. Today's raw foods faddists still talk about food enzymes being destroyed by heat, which they claim destroys the nutritional value of the food. Of course, heat can alter the structure of enzymes, which are proteins, (often permanently), but this is of no consequence nutritionally because "live" enzymes from plants (or other foods) are simply of no proven benefit. The human body makes its own enzymes from the amino acids found in all plant and animal proteins. This simple fact belies the entire rationale for eating exclusively raw foods. BOTTOM LINE: Exclusively raw foods vegan diets are likely to be deficient in vitamins D and B-12. Adequate vitamin D can be obtained from sunlight, but a supplement containing B-12 may be necessary for those adhering strictly to a raw foods vegan diet. Most Americans have sufficient vitamin B-12 stored in their livers to last them at least several years, so it may take a few years for those on a raw foods vegan diet to deplete their stores. The high intake of folate on a raw foods vegan diet may mask the macrocytic anemia associated with a B-12 deficiency, making it more difficult to diagnose. While most Americans would certainly be better off eating a more vegetarian diet with a lot more raw fruits and vegetables, even a good idea can be taken too far. The raw foods vegan diet is based on pseudoscientific or religious arguments that conflict with nutrition science and should not be endorsed by dietitians without a few caveats. - - - - - - - - - What You Need to Know... 1) Do not eat raw poultry. It is safer to eat cooked rather than raw meat or seafood. If you have questions on how to cook these items, refer to www.fightbac.org for more information on food safety. Sashimi lovers should make sure their food comes from a trusted source. 2) Do not consume unpasteurized (raw) dairy products. 3) It is a good idea to consume plenty of raw fruits and vegetables. Most Americans need to improve their fruit and vegetable consumption. Consuming these items raw as opposed to cooked is not really important - but getting enough of them every day is a good idea!! [Source Communicating Food for Health] ---------------------------------------------------- That concludes this week's Nutrition Tip. >> Read on for the Exercise Tip. << _______________________________________________________ RECOMMENDED NUTRITIONAL READING: Outwit Your Weight: Fat-Proof Your Life With More Than 200 Tips, Tools, and Techniques to Help You Defeat Your Diet Danger Zones by Cathy Nonas, RD, Julia Vantine (Contributor) Cathy knows the secret to successful weight loss as she has shared the secret with thousands of her clients, who have lost thousands of pounds between them. In Outwit Your Weight, she'll share this secret with you. You will learn that weight loss has nothing to do with what you eat. The key is how, when, and why you eat. Discover your own unique diet personality and uncover your Diet Danger Zones, the situations that trigger you to overeat. Then arm yourself with personalized tools to overcome them. This book will not tell you what you can and can't eat. Instead, it is bursting with weight-loss-success strategies-- more than 200 ways to keep eating and exercise behaviors on track. Use this book alone, or with any other diet plan, in virtually any situation, no matter what your schedule, habits, or lifestyle. ORDER NOW! Go to: http://srv.ezinedirector.net/?n=803924&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: Little Johnny's kindergarten class was on a field trip to their local police station where they saw pictures, tacked to a bulletin board, of the 10 most wanted men. One of the youngsters pointed to a picture and asked if it really was the photo of a wanted person. "Yes," said the policeman. "The detectives want him very badly." Little Johnny asked, "So, why didn't you keep him when you took his picture?" Do you know a funny food/nutrition/fitness related joke? Submit it to Laura.RD@NutrActive.com We will print all CLEAN jokes in our future issues. _______________________________________________________ Get the Most Effective Joint Relief Health Supplement Available. And Save Over 50%! Liberate Joint Care Formula contains the finest Serratiopetidase, a natural enzyme proven in use in Europe and Asia for over 25 years. Helps drain fluids and break down scar tissue that binds joints. Safe and effective, with no known side effects http://srv.ezinedirector.net/?n=803925&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The World Health Organization (WHO) estimates that 80% of the world's population uses herbal medicine for some aspect of primary health care. Find out more about herbs at www.HerbsAndNaturalRemedies.com, a free interactive community all about herbs. Visit us today! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Avon Helpers Wanted. You can earn 25% of your sales without having to invest in a kit, catalogs, etc. For more information visit: http://srv.ezinedirector.net/?n=803926&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=803927&s=22882856 ---------------------------------------------------- NOTE: NutrActive is not responsible for the content our advertisers put in their ads. While we do not allow offensive material/subject matter or get-rich-quick schemes, we are not responsible for false or non-scientific information provided by our sponsors. If you find anything questionable, please feel free to submit you specific question to Laura.RD@NutrActive.com. _______________________________________________________ This Week's EXERCISE TIPS: _______________________________________________________ Workouts That Travel By Lynn Bode, CFT A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they're back home. But travel from home doesn't have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment. Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage. . Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen. . Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course). . Scope out local gyms. If you are staying somewhere that doesn't provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees. . Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine. . Don't deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients. . Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard fares of walking, jogging and fitness machines. . Try out your travel routine at least once at home. A new workout that you've never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout. . Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren't forced to eat at all the fast food and convenience shops along the way. . Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5- 10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout). . Get comfortable. Don't forget to pack comfortable workout attire that fits your destination's climate. Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise. . Bicep Curl . Triceps Dip . Lat Pull Down . Front Raise . Push-Up . Squat . Abductor lifts . Adductor splits . Hamstring Kicks For detailed instructions for each of the above exercises, visit - http://srv.ezinedirector.net/?n=803928&s=22882856 _______________________________________________________ RECOMMENDED FITNESS READING: Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, PhD Pearl, a four-time Mr. Universe, and runner/triathlete/ weightlifter Moran here adapt Pearl's self-published Keys to the Inner Universe for a wider audience. What results is a crisp, well-organized manual for men and women that incorporates reliable guidance for bodybuilders at all levels, programs for general fitness training in the gym and at home, and routines by top athletes and coaches to fit the requirements of 21 sports, ranging from football to cycling. Accompanying each section are illustrated workout charts cross-referenced to free-weight, Nautilus and Universal exercise instructions. Other parts of this large-format work discuss drugs, injuries, nutrition, how the muscles work, training concepts and the history of resistance exercise.This book has few peers in the field. [Publishers Weekly Review] ORDER NOW! Go to: http://srv.ezinedirector.net/?n=803929&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=803930&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=803931&s=22882856 _______________________________________________________ "Nutrition and Exercise Health Tip" is written weekly by Laura S. Garrett who is a Registered Dietitian (RD), Licensed Dietitian (LD), and fitness trainer. For questions or comments, please e- mail Laura at: Laura.RD@NutrActive.com. _______________________________________________________ Be sure to check out all the great services NutrActive offers. "Healthy Recipe Tip" Weekly Ezine: E-mail: subscribe-956608517@ezinedirector.net "Exercise Tips" Weekly Ezine: E-mail: subscribe-956608521@ezinedirector.net "Nutrition Tips" Weekly Ezine: E-mail: subscribe-956608520@ezinedirector.net Weight Loss Center: http://srv.ezinedirector.net/?n=803932&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=803933&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=803934&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=803935&s=22882856 Help Keep This Ezine FREE by Clicking on some`of our Advertisers ads above!! If you enjoy this e-mail, chances are you will find our Web site valuable. Quit playing the guessing game when it comes to your health. Go to http://srv.ezinedirector.net/?n=803936&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=803937&s=22882856 _______________________________________________________ Copyright NutrActive 2005. All rights reserved. Reproduction in whole or in part without written permission of copyright owner is prohibited. The information contained in this e-mail is intended to help you better understand issues related to nutrition and exercise and help promote a healthy lifestyle. It is not intended to replace the advice of a physician. If you read something on this site that contradicts what your physician tells you in any way, always follow your physician's advice. We advice you to consult with your physician before beginning any exercise program, especially if you have any serious medical conditions. _______________________________________________________ |
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| << July09, 2005 - Food Label Guide / Aerobic Activity |
July26, 2005 - The Fish Advantage/Overcoming Exercise Excuses >> |
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