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<< October14, 2005 - Healthier Recipes / Weight Training's Effect on Age

December30, 2005 - Lighten Your Recipes/Enjoy without Overindulging >>

Subject: Party Survival Tips/Winter Exercise - November30, 2005

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"Nutrition and Exercise Health Tips"

From www.NutrActive.com
---Nutrition and Active Lifestyle Center

November 28, 2005
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In this issue:

1. Top Sponsor's Ad
2. A Word from the Editor
3. Nutrition Tip:
---Holiday Party Survival Tips
4. Recommended Nutritional Reading:
---Outwit Your Weight
5. Joke of the Week
6. Advertisements
7. Exercise Tip:
---Winter Exercise Tips
8. Recommended Fitness Reading:
---High Performance Nutrition
9. Important Links to NutrActive

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Please rate this Ezine at the Cumuli Ezine Finder
http://www.cumuli.com/ezines/ra20705.rate
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TOP SPONSOR:

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Answer - The lifestyle. I love to travel, and better yet,
this is a family oriented business.

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_______________________________________________________
A word from the editor:

It has been awhile since I mentioned the book I am working
on with author Greg Wu. It is time for me to ask for some
volunteers -- people who would love the opportunity to be
part of a pilot program and get a shot at National
Recognition! If successful on our "diet" then we might
use you when we are publicizing the book on National
Television .. and even if you do not get chosen for that,
you will be featured in the book which has great potential
for being a best seller! All you have to do right now is
express interest and how much weight you want to lose. We
will get this program started in the next week or so. The
program will last for 6 to 8 weeks. For more details,
visit: http://www.nutractive.com/pilot.htm

Be sure to email me now if you are interested!!

Best of health!
Laura

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This Week's NUTRITION TIPS:
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Holiday Party Survival Tips
By Mary Wilson, MS, RD

1. Think First -
"Do I really like this?", "Is this on my list of favorites?"

2. Taste Next -
Ask yourself, "Is it as good as I thought it would be?"
If not, don't eat it!

3. Eat a small meal before attending special events and
parties.

4. Remember your exercise. Special event schedules can
disrupt your routine.

5. Set realistic goals - strive for weight maintenance
rather than weight loss.

6. Remember that alcohol increases appetite and contributes
calories.

7. Make the first drink at a party low calorie; save the
high-calorie beverage for the end of the party.

8. Learn the art of saying "No, thank you. I'm full."

9. Visualize yourself succeeding.

10. Practice moderation, not deprivation.

11. Focus on enjoying family and friends.

12. Position yourself away from the buffet table.
Concentrate on the conversation instead.

13. Bring a healthful dish to share. Some favorite ideas
include: tossed salad, vegetable platter, fresh fruit salad,
pasta salad, platter of turkey sandwiches or vegetable soup.

14. Concentrate on calorie-free intangibles like music and
atmosphere.

15. Be positive - don't give up. Sometimes it is easy to
get discouraged if you have a bad day. But remember, there
is always tomorrow to redeem yourself by eating more salads
and getting more exercise!!

16. Prolong the enjoyment; eat a small portion and save
some for tomorrow.

17. Think of food safety - refrigerate leftovers promptly.

18. Be prepared for social pressures.

19. If you are the cook, you are in charge of fat and calories.

20. Survey the buffet before filling your plate. Instead
of trying a lot of items, fill half with vegetables and
then select a few favorites to enjoy.

----Enjoy Holidays but Don't Treat Every Day as a Holiday!
Lauren Giddings, RD, Director of Nutrition Services,
Riverside Walter Reed Hospital Gloucester, Virginia, tells
her clients, "Enjoy the eating festivities on Thanksgiving
and Christmas (or Chanukah or Kwanzaa), but if you eat like
every day is a holiday, we need to talk! What we need to
focus on is what we eat every day, not just what we do on
two special days in the year."

[Source Communicating Food for Health]
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That concludes this week's Nutrition Tip.
>> Read on for the Exercise Tip. <<

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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
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This Week's Cartoon, Joke, Cool Site, or Quote:

A little boy was overheard talking to himself as he
strutted through the backyard, wearing his baseball cap and
toting a ball and bat: "I'm the greatest hitter in the
world," he announced.

Then, he tossed the ball into the air, swung at it, and
missed.

"Strike One!" he yelled. Undaunted, he picked up the ball
and said again, "I'm the greatest hitter in the world!"

He tossed the ball into the air. When it came down he swung
again and missed. "Strike Two!" he cried.

The boy then paused a moment to examine his bat and ball
carefully. He spit on his hands and rubbed them together.
He straightened his cap and said once more, "I'm the
greatest hitter in the world!"

Again he tossed the ball up in the air and swung at it. He
missed. "Strike Three!"

"Wow!" he exclaimed. "I'm the greatest pitcher in the world."

For more jokes like this, visit Christian Unite Clean Jokes at:
http://jokes.christiansunite.com/

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.
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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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

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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:
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Winter Exercise Tips
By Lynn Bode, CPT

With the temperatures plummeting this time of year, many of
us tend to hibernate inside our homes. But, hibernating is
for bears. As humans it??冱 important to stay active through
all four seasons. Yet, a poll of 5,000 people found that 30
percent get no exercise at all during the Winter months.

Just because it is cold outside doesn??冲 make it open season
for an excuse not to exercise. There are multiple exercise
options one can choose to participate in regardless of what
the outdoor thermometer reads. Depending on your location
and likes, you can choose to workout inside or outside.

All that is required for Winter-time workouts is some
planning and employing all safety precautions. If you
prefer to workout outside, keep the following tips in mind.

?ｷ Get warm first. A proper warm-up is critical. Cold
temperatures can make your muscles tight and therefore they
are more prone to injuries. So, it??冱 important to get them
warmed-up prior to engaging in intense physical activity.

?ｷ Insulate your body. The best approach to dressing for
outdoor exercise is with layers. Layering provides the most
effective heating method, plus it allows you to remove the
top layer if you get too hot. The layer closest to your
skin should allow moisture to be wicked away. The top layer
should be both wind and water resistant.

?ｷ No sweat. Don??冲 assume that you have to sweat in order to
get a good workout. You should avoid sweating that causes
the clothing layer closest to your skin to get wet and
cause you to be chilled. Instead monitor your intensity
through a heart rate monitor or the Rating of Perceived
Exertion.

?ｷ Don??冲 strip when you get inside. While you may be tempted
to immediately remove your layers when returning inside,
give your body time to adjust. Post exercise hypothermia is
possible. This happens when your body rapidly loses its
heating stores.

?ｷ Drink up. It??冱 just as important to stay hydrated when
exercising in Winter as it is in Summer, even though you
might not feel as thirsty.

?ｷ Lighten up. If possible, it??冱 best to exercise outdoors
during daylight areas. But, with shorten days that can be
difficult to do. If you exercise outdoors when it is dark,
wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you
dive under the covers, instead choose one of the many
indoor workout options. Below are just a few of the many
choices.

?ｷ Walk at an indoor location, like a mall. If you need
extra motivation to get yourself to the mall, join a
walking group. This will help you stay accountable to
someone other than yourself.

?ｷ Join a health club. This will allow you a large variety
of physical activities to choose from every week.

?ｷ Create a home gym. This doesn??冲 have to be expensive. You
can easily set-up a great workout routine with just a set
of dumbbells, an exercise ball and a jump rope. Get all of
this for around $50.

?ｷ If you have stairs where you live or close by, spend as
little as 20 minutes at a time climbing up and down the
stairs for a very intense and efficient workout.

?ｷ Get wet. Find a local indoor pool you can use. Try
swimming, water aerobics, or even just walking or running
laps in the water.

?ｷ Visit a library. Usually local libraries offer exercise
videos you can check-out for free. Pick-up a new one to try
out every time you return the previous video.

By staying fit during Winter you??冤l be able to avoid
gaining weight, have a head start on swimsuit season, and
avoid losing strength and stamina caused from inactivity.
Just as tulips need Winter nourishment from the Earth to
strongly bloom in Spring, humans need to continue to
nourish their bodies during Winter so they too can bloom
come Spring.

----------------------
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://www.workoutsforyou.com for a free sample workout and
to sign-up for their monthly fitness newsletter. Fitness
professionals improve your business, visit:
http://www.trainerforce.com
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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

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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.
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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
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To Subscribe to this weekly e-mail, visit:
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?ｩ 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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December30, 2005 - Lighten Your Recipes/Enjoy without Overindulging >>

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