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What Do Women Worry About Most ? |
Here is an interesting video from the Today Show I'd like to share with you.
It is an interview that talks about how more women worry about their weight than
they do about cancer, and that only 13% of women are satisfied with their
weight.
And wait until you hear what the statistics show is the number one professional
that women want to hire... (hint)------------>
Here's the link to the video:
Today Show video |
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3 Big Fitness Myths |
Don't believe everything you hear at the gym or read in fitness magazines.
Fitness and exercise are based on science: anatomy, biology, physiology, etc., not "gym gossip". Many of the things you hear may be an
opinion, best guess or someone just wanting to sound
like they know they’re talking about.
Let’s take a look at 3 of the most stubborn myths that have been around for a
long time.
Myth #1 Spot Reduction
This is one of the most common myths in
the fitness world... spot reduction! We see TV commercials
and products that perpetuate this myth even further by promising miracles for
“trouble spots”.
It would be great if you could tell your body exactly
where to remove fat or if an exercise just burned the fat
closest to the muscle being exercised. Well, it just doesn’t work that way.
It never has and it never will. The way it does work is: weight
training strengthens and builds muscle and fat loss occurs
when you burn more calories than you eat.
There is no single weight training exercise that will reduce
the body fat on just your arms, or legs, or thighs, or midsection. So,
if you want to lose fat from anywhere... you have to cut back
on the number of calories you are eating.
Your body will then begin to start burning stored fat to get the extra energy it
needs.
To speed the fat loss process, you can also increase exercise (both cardio and
weight training) to increase your metabolism and calorie
usage.
Myth #2 Workout on an Empty Stomach
You can't drive a car on an empty gas tank and you can't
run your body efficiently on empty either. When you wake up
you're in a fasting state. You haven't eaten all night and
your metabolism has slowed. As a personal trainer, I can always tell when my
clients are working out (or trying to work out) on an empty stomach. They have
no energy, they get a poor workout, and usually end up with a headache, or
getting dizzy and lightheaded, or nauseous. They are usually hypoglycemic and/or
dehydrated. Your body does not function properly without the proper nutrition it
needs, especially for the demands of working out.
The best recommendation is to eat a light meal primarily of easy to digest
carbohydrates about 30-60 minutes prior to exercising. Many
people chose to have a liquid meal replacement shake before their workout
because they are easy to digest, calorie dense, and are emptied out of the
stomach fairly quickly.
Myth #3 Don’t Eat at Night
Although some people may gain
weight by eating late, it’s not because of when they eat,
it's because of how much they eat. They are eating more calories than their body needs. This
is a common misunderstanding of how the human body works. The
body is always using energy, during exercise, while watching
TV, working, reading... even sleeping. While it's true that
the metabolism is slower when we're less active, we are
constantly metabolizing (burning calories).
The goal is to watch your total daily calorie intake.
Exceeding these needs is what causes your body to store unused
calories as fat, regardless of when you eat those calories.
If you're having trouble reaching
your fitness goals, take a closer look at your calorie intake
and you may find you are eating much more than you thought. |
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How to Read Food Labels |
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Food labels can be rather confusing is you don’t know a few simple rules, but
once you know what to look for, there is a lot of useful information to help you
make wise shopping decisions.
General Guidelines
• The ingredients list and the nutritional information are both important. - one
without the other doesn’t provide the complete picture.
• Ingredients are listed in order of the amount of the ingredient in the
product. So, the first ingredient in the list is the most abundant in the
product, while the last ingredient in the list has the least amount in the
product.
• The percentages listed next to fat, carbs and protein are the percentages of
recommended daily intake, not the percentages of the nutrients in the product.
Grouping Ingredients
Ingredients are often "grouped" together on ingredients lists to present the
items in a specific way. Since ingredients are listed in descending order of
quantity, the ingredient that occurs the most in the product should be listed
first. Therefore, a product label might read:
Special Protein Blend (cellulose, whey protein, soy protein), maltodextrin
This may seem pretty good. It lists protein high up in the list, and no sugar.
But, its not that simple. What is that “special protein blend” anyway? Let’s say
the “blend” has 5 grams of whey protein, 5 grams of soy protein, and 11 grams of
cellulose. Then there are also 12 grams of maltodextrin. Since the “blend” has a
total of 21 grams (5 + 5 + 11 = 21), it can be listed before maltodextrin which
is 12 grams. But, if the ingredients were actually listed in descending order of
quantity, the list would read: “maltodextrin, cellulose, whey, soy” with the
proteins being last on the list.
Maltodextrin is actually a form of sugar that can be listed without using the
word “sugar”. Cellulose is basically a filler. So, by grouping ingredients,
protein can actually be listed first even though there is more sugar and filler
than protein in the product.
Special Statements
Sometimes labels contain special statements that can be misleading if you don’t
know the definitions of the statements and exactly what they mean.
When a label states, "Not a significant source of calories from fat," it must
have less than 0.5 grams of fat per serving.
"Not a significant source of sugar" means that the sugar count on the label is
less than one gram.
Here are the definitions for some other special statements:
• Fat Free or No Fat — Contains less than a 1/2 gram of fat per serving.
• Reduced Fat or Lower Fat — Contains less fat than the original version.
• Low Fat — Contains less than 3 grams of fat per serving.
• Lite — Contains 1/3 the calories or 1/2 the fat per serving of the original
version.
• Low Calorie — Contains 1/3 the calories of the original version or a similar
product.
• No Calorie or Calorie Free — Contains less than 5 calories per serving.
• Sugar Free — Contains less than 1/2 gram of sugar per serving.
• No Preservatives — Contains no preservatives (chemical or natural).
• No Preservatives Added — Contains no added chemicals to preserve the product.
But products may contain natural preservatives.
• Low Sodium — Contains less than 140 milligrams of sodium per serving.
• No Salt or Salt Free — Contains less than 5 milligrams of sodium per serving.
• Baked Not Fried — Used mostly for potato chips, crackers or corn chips, this
label means the product is usually sprayed with a light oil then baked in an
oven instead of fried in the oil.
Sugars
There are many types of sugars with many different names, so it is important to
know how to find them in an ingredient list. Here are some of the common names
for sugars:
| Cane juice |
Sucrose |
Honey |
Fructose |
| Glucose |
Sugar |
Maltose |
Lactose |
| Molasses |
Maltodextrin |
Marshmallow |
Sorghum |
Dairy
The following items on an ingredients list are dairy or dairy derivatives:
| Cream |
Cheese |
Butter |
Casein |
| Yogurt |
Whey |
Lactose |
Koumiss |
Other Things to Look For
There are many things you can look for on a product label that will help you
make wise choices when selecting food products. Here are a few that you should
look out for:
• Sugar - it should be low in the list, preferably towards the end.
• Salt - it should also be toward the end of the list. Salt is not bad but
should be used in moderation. Many processed foods are very high in salt.
• Any ingredient that you can't pronounce. They aren't necessarily bad, you are
probably better off without them being added to the product.
• Excess vitamins and minerals. You should get these from whole foods rather
than as an additive.
• Anything Enriched. This usually means the food was stripped of its vital
nutrients during processing, and then artificial nutrients were added back in to
replace them.
• Fortified. This is about the same as Enriched. Natural nutrients are removed
during processing and replaced with artificial ones.
• Foods where less than 10% of the carbohydrates are in the form of fiber. (For
example, if the product has 20 grams of carbohydrates, there should be at least
2 grams of fiber).
• A product where the fat calories are more than half of the total calories
(except for nuts, olive oil, etc. that naturally have a high unsaturated fat
content).
• Partially hydrogenated oils or Trans Fats anywhere in the ingredients list.
Conclusion
Learning about the foods you eat will help you tremendously in achieving and
maintaining your fitness goals. Label reading can be a little tricky, but once
you know what to look for, it’s not all that mysterious and can help you eat
much healthier. |
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Recipe of the Month |
Turkey and
Roasted Red Pepper Wraps
with Tarragon Cream Cheese
This recipe serves: 4
Ingredients:
For the tarragon cream cheese:
1/2 cup cream cheese, low-fat whipped
2 tablespoons minced, sweet onion
1 tablespoon freshly chopped tarragon
For the wraps:
4 large
flour tortillas
3/4 pound sliced smoked turkey breast
4 slices roasted red bell pepper, from a jar
4 lettuce leaves, shredded
Cooking
Instructions
For the tarragon cream cheese:
1. In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
2. Lay
the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of
them. Divide the turkey among the tortillas and spread the remaining cream
cheese mixture on top of the turkey. Place one slice of the roasted red pepper
on each wrap. Divide the shredded lettuce among the tortillas and tightly roll
each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
3.
Cut the wraps in half on the diagonal and serve.
Serving Size: 1 wrap
Nutritional Information
Number of Servings: 4
Per Serving:
Calories 365
Carbohydrate 31 g
Fat 11 g
Fiber 2 g
Protein 34 g
Saturated Fat 3 g
Sodium 546 mg |
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Ed FerrellAs owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Contact Us
Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Subscribe If this
newsletter was sent to you by a friend, and you would like to receive it every
month, just go to the
Fitness Together
website and request your Free subscription.
Links
Fitness Together
Nutritional Supplements
Golf Fitness
Meetup.com
Quote of the Month
Circumstances do not affect my attitude. My attitude affects my
circumstances!
- Scot Anderson
Health Trivia
Blood takes about 23 seconds to circulate through the body.
June's Birthstone
Pearl
Holidays
Flag Day - Sat. June 14
Father's Day - Sun June 15
National Safety Month
The theme of this year's National Safety Month is "Make a Difference".
Sponsored by the
National Safety Council, National Safety
Month activities will address the most significant reasons for unintentional
injuries and deaths in the American workplace, on the road and in the home and
community. Tools and materials are provided that can help you "Make a
Difference" in safety at home and on the job.
Fit Tip
Never go grocery shopping on an empty stomach. If
you do, you will end up with a cart full of bad decisions and regrets! And
when you go shopping, make a list of healthy foods to buy and only purchase the
items on the list - nothing else.
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