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Nutrition & Exercise Health Tips Archives Index
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| << July26, 2005 - The Fish Advantage/Overcoming Exercise Excuses |
August16, 2005 - Diet Book >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center July 26, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---More Healthful Lunches 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Weight Loss and Exercise Myths 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=817534&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 1-1/2 lb container. http://srv.ezinedirector.net/?n=817535&s=22882856 _______________________________________________________ A word from the editor: Throwing together a lunch for a child - or adult - can be challenging, especially if you are trying to eat healthier. This issu'e Nutrition Tips will make this task easier. Sick of dieting? Think you know it all - but still not losing the unwanted extra weight? The Exercise Tips provides some great facts regarding weight loss and how your body reacts to the popular "dieting myths". Hint: Exercise is key to success! Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ More Healthful Lunches By Theresa Hennig, MEd, RD It's almost that time of year again! The kids will be going off to school soon and will again be faced with the important question: What's for lunch? With childhood obesity on the rise, having a nutritious lunch is an important part of an overall healthful diet. Since most kids consume one-third of their daily total calories at lunch, here are some tips on helping them eat more super- nutritious foods. Pack It Yourself - Plan ahead! It helps to have all the right ingredients on hand for making the best lunch. You might even consider coming up with a weekly menu. Involve the kids in planning whenever possible. - Avoid last-minute rushing by preparing all or part of lunch the night before. - Use cookie cutters to make fun shapes with sandwiches, etc. - Make sure you always include at least one fresh fruit or vegetable - both is even better! - Hide special notes or cards in the lunch box. - Best beverage bets include skim milk, water or 100% fruit juice. - Try to use more low-fat snack and cookie items - see our list below for ideas. - Remember food safety. It is best if you keep foods chilled in insulated lunch boxes with either an ice pack or frozen juice box. For more information visit: www.fightbac. org - For advice on packing school lunches, visit KidsHealth online at www.kidshealth.org The School Lunch Line - Obtain a school lunch menu and help your child make better decisions at home. Emphasize the importance of the basics: --Eating enough fruits and vegetables --Choosing items that are low in fat --Keeping sugary foods as a treat, not a mainstay --Having a variety of grains, fruits and vegetables, low- fat protein and low-fat dairy items each day. - Practice making better choices everywhere you go so your child is better equipped at the lunch line. - Don't like the menu offered at your child's school? You can do something about it! Visit the USDA's Web site with 10 steps for parents at www.fns.usda.gov. You will also find useful tips at this site. LUNCHTIME MAKEOVERS Instead of: High-fat cheese and lunche meats Consider: Roasted chicken and turkey with lots of lettuce and tomato Instead of: White bread Consider: 100% whole-wheat bread or pita pockets Instead of: Mayonnaise Consider: Light mayonnaise or low-fat dressing Instead of: Fried chips Consider: Baked chips, air-popped popcorn, veggies and dip Instead of: Fruit in syrup Consider: Fresh fruit or fruit packed in juice Instead of: Cookies and snack cakes Consider: Yogurt or low-fat baked goods Instead of: Fruit drinks and soda Consider: Skim milk, soy milk, water or 100% fruit juice [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=817536&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: - A diet is a weigh of life. - It's not the minutes spent at the table that put on weight, it's the seconds. - It's something most of us do religiously: We eat what we want and pray we don't gain weight. Do you know a funny food/nutrition/fitness related joke? Submit it to HealthTip@NutrActive.com?subject=Joke 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. 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Go to the following Web page for more details: http://srv.ezinedirector.net/?n=817540&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: _______________________________________________________ Weight Loss and Exercise Myths -- Test Your Fitness IQ By Lynn Bode You've tried virtually every "diet" you can think of and still haven't lost weight. Or, perhaps you've lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration! More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that it's easy to feel like your drowning. The first step toward success is distinguishing fact from myth and using the power of knowledge. To help you get started on the path to permanent weight loss and healthy living, read below to learn what's true and what's false in the world of diet and fitness. Take the quiz below to test your knowledge and you'll learn what it really takes to beat the scale. Read each question and answer true or false. Then read below to find out whether or not you guessed right. 1. Skipping Meals Is a Good Idea 2. You Can Spot Reduce Certain Parts of Your Body 3. Eating Late At Night Makes You Fat 4. If Something Is Fat Free, You Can Eat As Much As You Want 5. Eating Less Than 1200 Calories Will Accelerate Weight Loss 6. Salads Are Always A Great Eating Out Choice 7. You Can Lose and Maintain Weight Without Exercise 8. If You Only Lose One Pound A Week You Need A New Diet 9. You Shouldn't Exercise Every Day 10. You Should Wait To Strength Train Until You've Lost Weight 1. False. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount, if not more. Skipping a meal lowers your blood sugar. Low blood sugar usually makes you very hungry. In return you end up eating quickly and probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars and control your appetite. 2. False. If you slave over 200 sit ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body. You can't focus on one body part and only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition and more. That's the only way to reduce extra fat. 3. False. Your body doesn't determine your weight based on WHEN you eat. It just cares how much you eat. What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much your eating and exercising. If you take in more calories than you burn, then the extras will be stored as fat. That's true whether you eat at night or not. 4. False. For the most part, a calorie is a calorie is a calorie. Sure, it is a little more complex than that but just keep in mind that for every extra 3,500 calories that you take in and don't burn off, you will gain a pound. Does it matter if all of those 3,500 calories are fat-free? No! Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry and you may end up consuming more calories than if you had eaten something with fat in it to begin with. 5. False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it's "starving" and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food. 6. False. Sometimes you'd be better of eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons and bacon bits. If you are going to choose a salad, be sure the dressing and extras don't sabotage your calorie counting. 7. True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories then you are consuming, then you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides SO many health benefits it would be crazy not to include it as part of a healthy lifestyle. 8. False. Losing 1-2 pounds per week is actually an excellent weight loss rate. If you lose more than that, then it's very likely that it won't be permanent. You'll just end up gaining it back. When you lose at rapid paces, typically you end up losing water weight and lean mass. You want to lose fat. So, even though the scale may show less, you won't be as healthy and won't look as good. 9. True. It's not necessary to exercise every single day of the week. Sure, it's great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover and improve. For example, you don't want to lift weights every day working the same muscles. They need time to rest. And, intense cardio workouts daily can wear you down. Resting one day a week can actually help you. 10. False. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscle. And, muscle actually helps your metabolism (e.g. helps you burn calories), so you should do it as part of a weight loss program. ---------------------- About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://srv.ezinedirector.net/?n=817541&s=22882856 for a free sample workout. Fitness professionals take your business online, visit: http://srv.ezinedirector.net/?n=817542&s=22882856 trainerforce.com _______________________________________________________ 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 freeweight, 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=817543&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=817544&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=817545&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=817546&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=817547&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=817548&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=817549&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=817550&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=817551&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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| << July26, 2005 - The Fish Advantage/Overcoming Exercise Excuses |
August16, 2005 - Diet Book >> |
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