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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 September 20, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Carbohydrate 101 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Consistent and Variable 8. Recommended Fitness Reading: ---High Performance Nutrition 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://www.cumuli.com/ezines/ra20705.rate ---------------------------------------------------- TOP SPONSOR: Living a Richer and Healthier Lifestyle: Why not? We are Stayin??™ Home and Lovin??™ It! Concerned about your family's health and safety, we can help. If you would like more time with your family, we can help. If you would like to earn a little extra to pay off a debt or would like to replace your income permanently, we can help. You deserve to get more information on how you can enhance your life! http://reachyourdreamstoday.com _______________________________________________________ A word from the editor: Carbs are bad, right? No. But they are not all created equal. The Nutrition Tips will better define carbohydrates for you and help you identify good sources versus higher calorie ones that do not provide much else nutritionally. The Exercise Tips is for a little more advanced audience than usual but I think you will find it helpful in getting yourself to that next level, especially if you are at a plateau in results right now. Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ Carbohydrate 101 What is a carbohydrate? Carbohydrates are one of three macronutrients: carbohydrate, protein, and fat. They contain carbon, hydrogen and oxygen atoms. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for physical activity and exercise. Which foods contain carbohydrates? -Grains and grain products -Fruits -Vegetables -Beans and legumes -Dairy products -Sugars Do I need carbs? High-carbohydrate foods are the best and sometimes only food sources of many essential nutrients, including: -Fiber -Vitamins C & E -The majority of B vitamins -Carotenoids and other beneficial phytochemicals -Potassium -The majority of trace minerals A diet that is low in or deficient in any of these nutrients leads to many health problems, including increased risk for osteoporosis, high blood pressure and heart disease. Are high-carbohydrate diets fattening? Not necessarily. Obesity is uncommon in Asia where most people eat a very-high-carbohydrate diet. But not all high- carbohydrate foods are created equal. Some, such as whole grains, potatoes, fruits and vegetables, actually help you eat fewer calories without hunger. What should I eat if I want to lose weight? You should eat more fruits and vegetables, especially nonstarchy vegetables like lettuce, broccoli, tomatoes and spinach. You should also try to eat grains that are in a more whole, unprocessed state like the ones listed in the " Skinny" carb list below. Get 2 to 3 servings of nonfat milk or yogurt for calcium. Choose high-protein foods that are good for your heart, like beans, nuts, fish and white poultry without the skin. If you eat meat, choose lean cuts and limit portions to 3 ounces or less. Cook and eat with minimal fat. Not all carbs are created equal Take a look at our lists below. The numbers on the right are a way of measuring the density of calories in a food by showing how much each food contains per pound. Nonstarchy vegetables, such as lettuce, tomatoes and carrots, are the lowest in calories while foods that contain white flour, sugar and fat, such as cookies, are the highest. "Skinny" Carbohydrates: Vegetables, nonstarchy 195 Fruits 135 to 425 Skim milk 158 Hot cereals 242 to 281 Brown rice 488 Potatoes, yams 494 Barley 557 Whole-wheat spaghetti 562 Beans 576 Calorie-Dense Foods: These include foods that are high in sugar, refined grains and/or fat. Ice cream 1283 French fries 1400 Cake with frosting 1544 Pretzels 1700 Sweetened dry cereal 1701 Cheesecake 1733 Baked potato chips 1760 Doughnut 1800 Croissant 1800 Brownies 2000 Snickers 2163 Cookies 2200 Crackers 2268 Potato chips 2450 [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://www.nutractive.com/books_weightloss.htm#outwit _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: A blonde is overweight, so her doctor puts her on a diet. "I want you to eat regularly for two days, then skip a day, and repeat the procedure for two weeks. The next time I see you, you'll have lost at least five pounds." When the blonde returns, she's lost nearly 20 pounds. "Why, that's amazing!" the doctor says. "Did you follow my instructions?" The blonde nods. "I'll tell you, though, I thought I was going to drop dead that third day." "From hunger, you mean?" said the doctor. "No, from skipping," replied the blonde. 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. _______________________________________________________ Suffer from Mood Swings, Unstable Emotions or Sadness? Natural form of Lithium is helping people improve their mental health while avoiding the negative side effects of prescription meds. Read Testimonials About this at: http://clk.cyberbounty.com/?a=2987&s=614 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ FitMD will show you how to reshape your body with monitored progress and live support without drastically changing the way you live. http://clk.cyberbounty.com/?a=2987&s=318 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ -- FREE CATALOGS -- From Computers to cars, home and family to flowers, Cataloglink has a catalog for it, and they're FREE. Hundreds of your favorite free catalogs to choose from. Click below to browse and select your free catalogs http://clk.cyberbounty.com/?a=2987&s=134 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://www.nutractive.com/classifieds.htm ---------------------------------------------------- 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: _______________________________________________________ For Maximum Fat Loss and Muscle Building Results, Your Workouts Must be Both Consistent and Variable By Michael Geary When training, it is important to alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up. While changing your training variables is an integral part of the success of your training program, your workouts shouldn't be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time. At this point, it is time to change around some of your training variables as I described in the "exercise variables" article, and then stay consistent with your new training program for another 4-8 weeks. To refresh, some of these variables are the numbers of sets and reps of exercises, the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, training frequency per week, etc. For example, let's say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. If you are smart, I'm sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time. Let's say that after about 6 weeks, you find that you are no longer improving with that program. Well, now it is time to change up your variables, and start a new program. This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels. There you have it...a couple examples of how to incorporate both consistency and variability into your training programs to maximize your results. Want to take the guess work out of all of this? Pick up a copy of my book today at http://truthaboutabs.com and try the scientifically designed programs already illustrated within. ---------------------- About the author: Visit http://truthaboutabs.com to discover dozens of powerful strategies for losing body fat and bringing out your hidden muscular definition. Several free bonuses are yours to keep just for stopping by. Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of "The Truth about Six Pack Abs" ?©2004-2005. _______________________________________________________ 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://www.nutractive.com/books_exercise.htm#bodybuild _______________________________________________________ Check out other books on exercise, go to: http://www.nutractive.com/exercise.htm _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://www.worldmegastore.com/newsletters.php _______________________________________________________ "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://www.nutractive.com/weightlosscenter.htm Fitness Center: http://www.nutractive.com/fitnesscenter.htm Cooking Center: http://www.nutractive.com/thekitchen.htm _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://www.NutrActive.com. 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://www.NutrActive.com and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://www.nutractive.com/newsletters.htm#healthtip _______________________________________________________ ?© 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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October14, 2005 - Healthier Recipes / Weight Training's Effect on Age >> |
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