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Nutrition & Exercise Health Tips Archives Index
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November30, 2005 - Party Survival Tips/Winter Exercise >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center September 30, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Make Your Meals and Recipes Healthier 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Weight Training and Its Effect on Aging 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: "Make your own personalized family recipe cook book from our easy-to-use templates for Microsoft Word or Microsoft Publisher. Includes photos, stories, food prep tips, family tree diagram, more. Loose leaf book or folded booklet. Get a head start on your Christmas gifts and save money! http://www.family-heritage-templates.com?nutractiveinfo " _______________________________________________________ A word from the editor: There are things you can do to your recipes to make your regular meals healthier - want some examples? Read the Nutrition Tips section. Do you think you are destined to become a frail, old person who has to avoid enjoying life to its fullest, even as age progresses? Learn how to preserve your physical stature in this issue's Exercise Tips! Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ Make Your Meals and Recipes Healthier By Judy Doherty Although I have developed hundreds of recipes and I know how to create them low in fat and sodium, I always learn something new every time I analyze them for their nutrient content. Here is what I have learned about foods and their impact on the bottom line for your health - the nutrition facts. Canned Foods Add a Lot of Sodium. Wherever possible, you should try to find canned foods without added salt. This includes soups, broths, canned tomatoes, canned beans and canned vegetables. At the very least these products should be rinsed before use. I could not believe the difference in outcome in sodium when freshly boiled beans, versus canned beans, were used It was 941 mg sodium versus 176 mg for one recipe!! Cheese Adds a Lot of Saturated Fat and Sodium. To keep a recipe within the latest guidelines by the American Heart Association and the World Health Organization, you should never use more than a half tablespoon of cheese per person. If you are looking to add flavor, consider ground black pepper or dried oregano. Cut way back on the amount of cheese that you use. Bread Adds a Lot of Sodium. To keep most sandwiches from going way over the new recommendations for sodium intake, I had to limit all sandwiches to one slice of bread per person. I can see how you would definitely need to have a variety of whole grains such as cooked brown rice and oatmeal in your diet to obtain enough fiber without getting too much sodium. There are low-sodium breads by Ezekiel bakery, but you have to go to a whole foods market to find them. Deli Meats Add a Lot of Sodium. Everyone knows they should try to eat lean when it comes to meat and poultry. But I bet they don't realize how much sodium is in the deli turkey they are eating. When this ingredient is put on bread with a tiny amount of light mayonnaise, the sodium goes to more than half a day's supply. I ended up using rotisserie chicken for a lot of recipes because the sodium is much lower. Beans Add a Lot of Fiber. Whenever I analyze a recipe with beans I always go back and double-check the ingredients because the fiber appears so high on those recipes. Vegetables Make the Serving Size a Lot Larger for the Calories They Contain. Salads, soups and stir-fry dishes that have a lot of vegetables always seem to have huge portions for the calories they contain as compared to other recipes. Oil and Margarine Really Add a Lot of Fat. Oil and margarine are fat, of course, so this should not seem like a surprise. But you really have to be stingy when using them. It is easy to get carried away because you want something to fry nice or taste good. I tried to limit the amount of fat used in a recipe to 1/2 or 1 teaspoon per person. Here are ways to help you use less fat: *Use a spray container of oil for cooking and baking. * Choose a cruet with a shaker top to sprinkle oil on salads. * Measure, don't pour, oil. * Cut oil in baked goods by half and substitute with unsweetened applesauce. * Use light margarine where possible. This usually doesn't work for baked goods but is fine for spreads and cooking. [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 friend and I were standing in line at a fast-food restaurant, waiting to place our order. There was a big sign posted that read, "No bills larger than $20 will be accepted." The woman in front of us, pointing to the sign remarked, "Believe me, if I HAD a bill larger than 20 dollars I wouldn't be eating here." 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. _______________________________________________________ STOP Free Radical Damage 75% - 100% in only 28 days! Increase Key Antioxidants an average of 555% in 28 days! Tested at UCLA, Vanderbilt, & Vienna Medical School. Published in Current Therapeutic Research & Integrative Medicine. Visit: http://www.stopfreeradicaldamage.com/ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Warning: Are You Really Protected Against Stress? Scientific research proves Stress causes Harmful illnesses Even in Healthy People. Discover over 100 Safe and Natural Ways to Relieve your Stress. Plus when you get your copy today, you'll receive an Exclusive gift - PowerNap! A powerful and relaxing audio. Check it out now! http://dawningtruth.com/nostress ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Tupperware consultant has accumulated 3 yrs of Tupperware in her storage. All brand new. Clearance Sale - Get great deals on Tupperware no longer available. I have a $5 table as well as $7.50, $ 10, $ 15, and $20 tables. Visit my SALE: http://donnaloudon.com/Tupperware%20/clrparty.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 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: _______________________________________________________ Weight Training and Its Effect on Aging - What Research Shows By Janet Ford, President of TheFitWomanOnline.com Everyone gets older. How you get older is up to you. The Research: In 1994, Dr. Miriam Nelson and other researchers from Tufts University uncovered unexpected results from a study performed with women in their 50's and 60's. These women were given a weight lifting program to perform twice a week, one half hour each time. The women did not alter their diets or try to lose weight during the study. After one year, measurements of the women's lean muscle mass, cardiovascular fitness, coordination and bone density were comparable to younger women in their 30's and early 40's! In addition, the women dropped one or two dress sizes (again without dieting). Beyond the researchers' wildest predictions, the women were able to turn back the clock 15 to 20 years, just by lifting weights twice a week! Comparable results were not found with aerobic training or walking. Prior to the Tufts University research, it was thought that frailty was an inevitable part of getting old. If you think of it, we do not normally associate heart disease or clogged arteries with our images of old age --generally we see in our mind's eye a wobbly woman, leaning forward, walking with a hesitant gait, no muscle tone, brittle bones, etc. Sadly, many women curtail their activities as they get older, precisely because they fear losing balance, falling and breaking a bone. Remember the commercial - "I've fallen and I can't get up!", depicting a poor pathetic older woman who was fortunate to have purchased an electronic, emergency notification device to wear around her neck. Life does not have to get this way. Many studies since the Tufts University Research confirm, if you lift weights, there is no reason to "slow down" as you get older; it is in fact possible to remain vibrant and active throughout your entire life span. The Conclusion: You decide how you want your future to be. If you are not already following a consistent weight training program, consider doing so now. ---------------------- Authored by: Janet Ford, President http://www.TheFitWomanOnline.com/ PowerFit LLC voice/fax: 888.903-9415 References: Nelson, M., M. Fiatarone, C. Morganti, I. Trice, R. Greenberg and W. Evans (1994), "Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures" Journal of the American Medical Association 272:1900-1914. http://www.thefitwomanonline.com/site/1396334/page/570868/ Strong Women Stay Young, M. Nelson, S. Wernick (Bantam 1997) _______________________________________________________ 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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November30, 2005 - Party Survival Tips/Winter Exercise >> |
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