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Nutrition & Exercise Health Tips Archives Index
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center August 15, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Sugar, Fruit and Weight Gain 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---What is a Herniated Disc 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=1006459&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=1006460&s=22882856 _______________________________________________________ A word from the editor: One thing I preach to anyone trying to lose weight is DO NOT drink your calories. It is simply too easy to lose track of calorie intake when you consume a beverage containing calories. This week's Nutrition Tips will shed some more light on that topic comparing sodas, fruits and fruit juice. If you have back problems or know someone that does, the Exercise Tips will at least be informative. I included this article because back problems can have a huge impact on your level of activity. Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ SUGAR, FRUIT AND WEIGHT GAIN By James Kenney, PhD, RD, LD, FACN A recent study in teenagers found that consuming beverages containing sugar or corn syrup was associated with weight gain.(1) A similar conclusion was drawn from data from the Nurses Heart Study, which also found that consumption of sugar-sweetened soft drinks increased the risk of type 2 diabetes even after correcting for weight gain and other known risk factors.(2) Does this mean eating fruit might also promote weight gain and type 2 diabetes because its calories also come mainly from sugar? Fruit Is Much More Than Empty Calories Soft drinks provide sugar but no fiber or other needed nutrients. As such, soft drinks provide empty calories, and the more refined sugar one consumes, the greater the dilution of all other nutrients in the overall diet relative to calorie intake. If whole fruit is replaced with soft drinks, intakes of fiber, magnesium and potassium decrease. Reduced intake of these nutrients probably promotes weight gain, diabetes and cardiovascular disease. Fruit juice contains nutrients, but it provides little or no fiber. In that regard it is more like a soft drink than whole fruit. Is Fruit Juice Fattening? The satiety one feels after eating different types of foods depends on many factors. It may well be that sugar- containing soft drinks provide little satiety, whereas eating fiber-rich whole fruits increases satiety and promotes weight loss. However, while no one doubts fruit juice is nutritionally better than a soft drink, it has about the same sugar content and also appears to provide less satiety than whole fruit. The study discussed above also found drinking more fruit juice was also associated with weight gain. The truth is that there are severe limitations to looking at a single dietary factor (i.e., sugar) and trying to determine what role it plays in the development of obesity or other diet-related disease processes. A more useful approach appears to be examining the overall dietary pattern.(3) Two Studies Suggest Eating Whole Fruit Inhibits Weight Gain In the first study, researchers examined the relationship between changes in body weight and body fat and the intake of foods from different food groups over a 6-year period. Participants who reported eating more fruit were less likely to gain weight and body fat than those eating less fruit. More detailed analysis revealed: * Whole fruit, but not fruit beverages, was associated with a reduced tendency for body fat stores to expand. * Those who reported consuming sugar and sweet foods other than whole fruits appeared to be more likely to gain weight. * Subjects who reported consuming more non-fat dairy products were also less likely to put on more body fat than those who reported consuming fewer non-fat dairy products. * By contrast, those who reported eating more fat and high- fat foods were more likely to gain more weight and body fat. (4) The second study examined different patterns of eating from 40 different food groups in 459 healthy people. As with the previous study, researchers observed an association with certain food groups and body composition. Again a food pattern of eating more whole fruit and low- and non- fat dairy products and fiber was associated with a reduced tendency to gain weight over time. The authors conclude, "Our results suggest that a pattern rich in reduced-fat dairy products and high-fiber foods may lead to smaller gains in BMI in women and smaller gains in waist circumference in both women and men."(5) The results of these and other studies clearly demonstrate that Americans who wish to stay thinner and be healthier should eat more whole fruits and far fewer refined sugars, especially from soft drinks. Bottom Line: Growing scientific data suggest consuming sugar in a drink promotes increased calorie intake and weight gain, type 2 diabetes and can adversely impact blood lipids. By contrast, while whole fruits contain similar sugars, they appear to protect against weight gain, type 2 diabetes and cardiovascular disease. Fruit juices, while superior to soft drinks in many ways, also appear to promote weight gain, type 2 diabetes and are more likely to adversely impact blood lipids than whole fruit. TOP 5 FRUIT PICKS Dr. Kenney's top five picks for fruits, for those wishing to lose weight, especially if they have the metabolic syndrome or type 2 diabetes would be: 1. kiwis 2. berries: strawberries, blueberries 3. oranges 4. plums 5. cherries They are all rich in beneficial vitamins, minerals and phytochemicals and all have a fairly low energy density, glycemic index and sugar-to-fiber ratio, making them great for weight loss and blood sugar control. [Source Communicating Food for Health] References: 1) Obesity Research 2004;12:778-88 2) JAMA 2004;292:927-34 3) J Am Diet Assoc 1997;97:272-9 4) Am J Clin Nutr 2004;80:29-37 5) Am J Clin Nutr 2004;80:504-13 ---------------------------------------------------- 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=1006461&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: > The problem with curbing our appetites is that most of us do it at the drive in window of McDonalds. > The most fattening thing you can put in an ice cream sundae is a spoon. > The biggest drawback to fasting for seven days is that it makes one weak. > Sweets are the destiny that shapes our ends. Do you know a funny food/nutrition/fitness related joke? Submit it to Laura.RD@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. Safe and effective, with no known side effects http://srv.ezinedirector.net/?n=1006462&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Announcing a phenomenal Health Drink and Business Opportunity! Are you tired and sluggish? Do aches and pains slow you down? Xango might be the answer you are looking for! See http://srv.ezinedirector.net/?n=1006463&s=22882856 for testimonies, and http://srv.ezinedirector.net/?n=1006464&s=22882856 to try Xango for yourself. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Begin your new career online. Join the health and nutrition E-commerce revolution. This online business will shape your financial future step by step. www.onelife2thefull.com/?refid=nutrabeg ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=1006465&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: _______________________________________________________ What is a Herniated Disc, How is it different from a Bulging Disc, and What you can do about it? By Jesse Cannone, CFT, CPRS, CSPN So what in the world is a Herniated Disc?? Well, rather than confuse you more, I am going to give you my simple, easy to understand definition? A herniated disc is simply a protrusion, or sticking out of the disc. Think of a disc as a balloon being held in place between your hands. If you push your hands together unevenly, the balloon will bulge out on the opposite side. This is what happens to the disc between the vertebrae. A Bulging Disc is the same thing as a herniated disc, just a different name. Herniated discs are probably one of the most common diagnosis's for back pain out there and is often used when a doctor can't find an explanation for the person's pain - Similar to a doctor explaining away various aches and pains as arthritis. The problem is, many people who are diagnosed with a herniated disc don't have pain because of it and, for years, research has shown that in many cases, people live with herniated discs yet never have any back pain or symptoms. The point is, if you've been diagnosed with a herniated or bulging disc, it may not be what's really causing your back pain! Even if you've had x-rays and MRIs done that show a herniated disc, chances are still very good that it's not the problem. So read on to learn more and find out what's causing your back pain. So what causes a disc to herniate? Well, many people want you to believe it's old age, excess weight, stress, poor genetics, or how you lift a heavy object? While these are all potential factors, the biggest factor or cause is uneven pressure placed on the disc. Yes, you read that right - uneven pressure on discs is the biggest cause of herniated discs. Remember we talked earlier about the uneven pressure? Well, months and years of this uneven pressure causes discs to breakdown. Do you have any idea what causes this uneven pressure? It's something so simple that it amazes me how many people, including the experts (orthopedic specialists, chiropractors, physical therapists, etc) fail to recognize it. So what is it? Muscle Imbalances. You see, muscle imbalances pull your bones and joints, especially the pelvis and spine, out of place and this places excess and uneven wear and tear on the body. This is where Chiropractors come in? The whole concept of chiropractic care is to manually move the bones and joints back into the proper position. Makes sense right? WRONG! Why? Because the same muscles that pulled those bones and joints out of place to begin with, will do so again, usually within days. The ONLY way to address muscle imbalances is to first identify them, then work on correcting them with the right combination of corrective exercises and stretches. And any treatment that fails to include this formula, is doomed to fail! To learn more about muscle imbalances, be sure to read my article titled "Aches, Pains, and Injuries" here: http://srv.ezinedirector.net/?n=1006466&s=22882856 So when does a Herniated Disc actually cause pain? Typically, a herniated disc will cause pain when it is putting pressure on a nerve or nerves and this pain is usually felt down the backside of the leg. However, occasionally individuals experience pain in the disc itself or the area around it. How do you know then what's causing your back pain? Whether your pain is in the disc or shooting down your leg, I am willing to bet that it has something to do with muscle imbalances. In my opinion, it always makes sense to start at the beginning. So the first thing to do is identify what muscles imbalances you have and then begin work on correcting them. DON'T try things like ultrasound, electrical stimulation, cortisone shots and then feel disappointed that they didn't work. How can they? Remember, they don't address the root cause of the problem! I am not saying that these types of treatments don't have a place, it's just that they will not give you the long-term relief you are looking for. For example, ultrasound may be helpful in conjunction with a corrective exercise and stretching program but it's not likely to do much on it's own. The real key is to not only treat the symptoms, but address the cause of the problem also. You can learn more about how to identify and correct your muscles imbalances in our video, Lose the Back Pain. In it, we take you thru a series of self-assessments in which you'll identify which specific muscle imbalances you have. We then show you step-by-step what to do to correct them in our Corrective Action Plans. All you have to do is follow the instructions and in weeks, maybe days, your back will be feeling great again. Order your copy online at http://srv.ezinedirector.net/?n=1006467&s=22882856 or call 1-888-343-FITT (3488) ---------------------- About the author: Article by Jesse Cannone of http://srv.ezinedirector.net/?n=1006468&s=22882856 Jesse is a certified personal fitness trainer and post- rehab specialist and he has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain. _______________________________________________________ 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=1006469&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=1006470&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=1006471&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=1006472&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=1006473&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=1006474&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=1006475&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=1006476&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=1006477&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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