|
Nutrition & Exercise Health Tips Archives Index
|
Subscribe
|
|
| << November30, 2005 - Party Survival Tips/Winter Exercise |
|
_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center December 23, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Lighten Your Recipes ---Home-Style Mashed Potatoes 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Enjoying The Holidays Without Overindulging 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: 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://www.metafoods.com/offers/athletic/index.htm _______________________________________________________ A word from the editor: Can you believe it -- Christmas is this weekend!! The Nutrition Tip has been kept short but offers some tips on how to cut some calories out of your recipes. This should be useful information as you prepare for this weekend! The Exercise Tip gives some helpful hints to get you through the holiday festivities without completely blowing your waistline out of proportion. While attending a holiday party, my favorite tip to give people is to simply take a walk with someone -- you get to spend some good, quality time with that person who you probably haven't seen since last year AND you help burn off some of those extra calories you consumed. Have a very Merry CHRISTmas! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ Lighten Your Recipes Do you have favorite family recipes that you like to use for the holidays? If so, here are some easy tips that will help you make them healthier without sacrificing flavor: * Stuffing: Add cooked brown rice to your stuffing. This will help you lower calories, fat and sodium. For 3 cups of stuffing, add about 2 to 3 cups of cooked brown rice and a little broth and mix well. Bake it covered in the oven for 30 minutes. * Pecan pie: Use reduced-calorie pancake syrup instead of karo syrup; substitute half of the pecans with Grape Nuts cereal; use egg whites instead of whole eggs; add 1 Tbsp flour. * Pumpkin pie: Use egg whites instead of whole eggs; use evaporated skim milk instead of regular evaporated milk; reduce the sugar by 25% or use Splenda instead. Serve with fat-free whipped cream. * Gravy: Strain off the fat using a gravy defatter cup or freeze the juice briefly in a shallow pan so you can remove the grease. HOME-STYLE MASHED POTATOES 2 lb Baking potatoes, washed, leave peel on 1/4 to 3/4 c Skim milk 1 Tbsp Soft light margarine 2 Tbsp Parmesan cheese 1/2 tsp Garlic powder 1 tsp Dried parsley Black pepper to taste 1. Cut potatoes in chunks and place in a large pot. Cover the potatoes with water and bring to a boil over high heat. Lower the heat to medium and cook until soft, about 20 minutes. 2. Drain the water and place the potatoes back on the stove. Allow the excess water to evaporate. Mash the potatoes with a potato masher then add the rest of the ingredients. 3. Reheat potatoes thoroughly then serve immediately or keep hot until ready to serve. Refrigerate leftovers quickly in shallow container. Serves 8. Each 1/2 cup serving: 98 calories, 1 g fat, 0 g saturated fat, 1 mg cholesterol, 43 mg sodium, 18 g carbohydrate, 2 g fiber, 4 g protein [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: 7 Ways to Confuse Santa: 1. Instead of milk and cookies, leave him a salad, and a note explaining that you think he could stand to lose a few pounds. 2. While he's in the house, go find his sleigh and write him a speeding ticket. 3. Leave him a note, explaining that you've gone away for the holidays. Ask if he would mind watering your plants. 4. While he's in the house, replace all his reindeer with exact replicas. Then wait and see what happens when he tries to get them to fly. 5. Leave a note by the telephone, telling Santa that Mrs. Claus called and wanted to remind him to pick up some milk and a loaf of bread on his way home. 6. Leave out a copy of your Christmas list with last-minute changes and corrections. 7. Leave Santa a note, explaining that you've moved. Include a map with unclear and hard-to-read directions to your new house. 8. Instead of ornaments, decorate your tree with Easter eggs. Dress up like the Easter Bunny. Wait for Santa to come and then say, "This neighborhood ain't big enough for the both of us." For more jokes like this, visit Basic Jokes - Clean Jokes for a Dirty World: http://www.basicjokes.com/djoke.php?id=1013 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://www.metafoods.com/products/liberate/index.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The Bird Flu is Coming. Health experts agree... we're overdue for a global pandemic. Will you be caught unprepared? Will your family be safe? Sign up for our free 'Survive The Flu Newsletter' for news, updates and survival tips. http://www.survivetheflu.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ HYDRODERM - Body Shape - FREE Trial Diminish stretch marks while leaving skin smoother and improving overall skin tone. Clinically proven and guaranteed to reduce cellulite in 4 weeks! Hydroderm is a natural and safe alternative to cosmestic surgery Click for your FREE TRIAL: http://clk.cyberbounty.com/?a=2987&s=677 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 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: _______________________________________________________ Enjoying The Holidays Without Overindulging By Lynn Bode For those watching their waistlines, the holiday season can be a truly stressful time. However, there's some good news - most people don't gain as much during that time as they might think. But, the bad news is that the weight gained during the festive season turns into an unwanted gift that can't be returned. Researchers from the National Institutes of Health and the Medical University of South Carolina studied 195 people and found that nearly a year later 85% of the participants still had not lost that extra weight. That means that even if you only gain two pounds during the holidays, that if you consistently do that year after year you'll be 10 pounds heavier in just five years! The study also found that overweight and obese participants gained the most weight during the holiday study compared to others. Don't worry, it's not necessary to hibernate during the festivities in order to avoid packing on the pounds. There are reasonable ways to alter your behavior so that you can still enjoy yourself without becoming an unofficial member of the holiday weight gainers club. . Strive for five-a-day. Ensure that you eat five or more servings of fruits and vegetables a day. They contain fewer calories then most other foods and far more nutrients. Plus, since they often are high in fiber they help make you feel full. So, promise yourself that before you'll indulge in any holiday "goodies" you'll first eat your five-a-day. . Allow indulgences but limit them. Preferably, permit yourself to have one cookie or one piece of cake per day. But, no more than that. That doesn't mean you have to have a goodie every day and it also doesn't give you free reign to eat two servings one day because you didn't eat any the day before. Stick to your limits. And, remember that even just one indulgence a day may require you to reduce your calorie intake somewhere else or burn extra calories. . Give yourself an early gift. Make it a priority to do some type of physical activity every day, no matter how short. Exercise is a major factor in both preventing weight gain and losing weight. Schedule your exercise times on your calendar and don't let anything brush them aside. Taking care of yourself is the best gift you can give. . Spend less time in the kitchen. Cooking and baking for the holidays is a very enjoyable experience for many but is it really necessary to bake dozens of the most high calorie deserts? Try finding some baking and cooking alternatives that still allow for the fun of kitchen time with family and friends but are more nutritious. . Keep it in perspective. Overeating at one meal is not going to be the cause of a permanent weight gain. But, if you use that as an excuse "I've already sabotaged my day anyway.", then it could lead to a snowball effect. Don't allow it to stop you from exercising that day or the next or give you an excuse to overeat all day long. . Don't over extend yourself. It's easy to get caught up in the whirlwind. You may have offers for business parties, family gatherings, neighborhood socializing, school functions, etc. It's okay to say no to some of them. If you commit to too many events, it's easy to get stressed. And, stress often leads to bad food choices and abandonment of workouts. Not to mention that some research has indicated that some stress can actually cause weight gain. . Go to the back of the line. When at a party with a buffet, allow others to hit the food table first. It's likely that many of the most enticing (and calorie heavy) foods may be gone before you get your plate, thus eliminating some of your temptations. ---------------------- About the author: 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. Fitness professionals take your business online, visit: http://www.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://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. _______________________________________________________ |
|
| << November30, 2005 - Party Survival Tips/Winter Exercise |
|
Nutrition & Exercise Health Tips Archives Index
|
Subscribe
|
|
|
Archives powered by Zinester's Mailing List Service
Details on Nutrition & Exercise Health Tips |
Browse for more newsletters at Zinester's Ezine Directory
Managed by Zinester's Mailing List Management |