| 2007 Fitness and Nutrition | Archived Fitness and Nutrition |
Food |
Calories |
Egg nog with alcohol, 1 cup |
360 |
Gravy, 1/4 cup |
47 |
Pecan pie, 1/8 of 9-inch pie |
503 |
Pumpkin pie, 1/8 of 9-inch pie |
204 |
Cheesecake, 1/6 of cake |
257 |
Cheddar cheese, 1 ounce |
114 |
Snack chips, 1 ounce |
138 |
Sugar cookies, 2 small |
132 |
Hershey Kisses, 9 pieces |
230 |
Fudge, 1 ounce |
140 |
Potato latke, 1 medium |
257 |
Stuffing, 1/2 cup |
179 |
Mixed nuts, 1 ounce |
175 |
Mashed potatoes (made with |
238 |
* Applesauce and Apples-Look for unsweetened applesauce to get the fiber without the sugar. Bake apples with the skin to
get a potent flavonoid called quercitin, which helps prevent hear disease.
* Cheese-You get the most bone-building calcium and protein from hard cheeses.
* Cranberry Sauce (Unsweetened)-Cranberries spell trouble for bacteria that cause most urinary tract infections. If you like
sweet cranberries, add a minimal amount of sugar or artificial sweetener.
* Green Beans-Naturally low in calories, string beans are loaded with vitamin K, which helps protect your bones. Also, a good
source of vitamin C and vitamin A.
* Pumpkin Pie-This rich orange vegetable contains carotenoids for making vitamin A in the body and fighting free radicals.
Pumpkin is also a good source of potassium and fiber. But beware most pies are loaded with sugar.
* Yams/Sweet Potatoes-Yams offer carotenoids,potassium, vitamin C, and fiber. Candied yams are high in sugar. Bake with a
bit of brown sugar, or with artificial sweetener, for the taste without the calories.
* Whole grains, such as whole-wheat rolls, and wild rice
* Shrimp, lobster, and other steamed seafood
* Plain or lightly dressed vegetables
* Meat and poultry without the gravy
* Salad greens (with light /no-fat dressing)
* Fresh fruit (hold the dips)
Some facilities will have cardio equipment like treadmills, stationary bikes and eliptical trainers; free weights and machines for strength training; floor space for stretching or classes; locker rooms where you can change, stow your stuff and shower; and trained staff to show you how to use everything. And music could be playing and scents may fill the air such as aromatherapy to a stinky, sweaty, musky smell.
Before you make your final decision to purchase that gift membership or to make a new year's resolution to join the fitness center for yourself, check out the behavior guidelines for each facility to make sure those will be all right with you or the person you are going to purchase the membership for. Also, check to see if there will be a trainer that will show you how to use everything (including stretching mats and balls, if available) and give you a simple routine you can do on your own. Check to see if they offer a variety of classes, if so, pick up a schedule and check it out. Carefully read all of the contract terms before signing on the dotted line or making a final purchase. You might just want to purchase a trial membership for a gift in order to get familiar with the fitness center for a month or so to see if it is really what the person would want to invest in for an extended amount of time.
1. Fatigue
2. Increased Resting Heartrate
3. Digestion Problems
4. Decrease in Strength
5. Decrease in Muscle Mass
7. Irritability
8. Depression
9. Joint Pain
10. Sleeping Trouble
Why Athletes Might
Benefit From Yoga |
Athletes
can enjoy the stress relief and deep relaxation of Yoga as much as anyone. But
experts on Yoga claim that there are five reasons for athletes to try
Yoga: 1. To Increase
Flexibility and Range of Motion |
* Serve fresh vegetables and fruit as appetizers. If you will up on
them, you'll be less like to overeat on higher-fat, higher-calorie
foods at the table.
* Baste the turkey with de-fatted chicken or turkey stock. You can buy
fat-free broth, or put regular canned broth in the refrigerator
and scoop out the fat that is on top before using the broth.
* Use nonfat milk and skip the butter in mashed potatoes
* Prepare sweet potatoes with little or no marshmallow cream, butter or
brown sugar. Or, try a new recipe, baking sweet potatoes in a
casserole with some diced apples and raisins, with a little butter spray for
flavor.
* Make your own cranberry relish or "salsa" instead of serving
the high-sugar variety.
* At the table, enjoy the turkey without the turkey skin. The skin is
where almost half the fat resides.
* Reduce calories in pumpkin pie by using non-fat evaporated milk instead
of cream in your recipe.
And after you eat, don't sit down. Get outdoors and take a walk. A little physical
activity is always a good idea.
(Nutritional information is for contents of entire package, unless otherwise noted.)
1. Planters Sunflower Kernels (1/4 cup)
160 calories, 14g fat, 1.5g sat fat, 4g fiber
The Bottom Line: Full of healthy fats
Second Best
2. Baked! Lays Original
210 calories, 3g fat, 0g sat fat, 4g fiber
The Bottom Line: Surprisingly fiber-full
Other Smart Snacks
3. Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber
The Bottom Line: Made of whole grains
4. Snyder's of Hanover Mini Pretzels (20)
110 calories, 0g fat, 0g sat fat
The Bottom Line: Naturally fat-free
5. Smartfood Reduced-Fat Popcorn
120 calories, 5g fat, 1g sat fat, 2g fiber
The Bottom Line: Low fat, and has fiber!
6. Peanut M&M's
250 calories, 13g fat, 5g sat fat, 2g fiber
The Bottom Line: Just don't go nuts
7. Fig Newtons 190 calories, 0g fat, 0g sat fat, 2g fiber The Bottom Line: It's fruit!
8. Nature Valley Granola Bar, Oats & Honey
180 calories, 6g fat, 0.5g sat fat, 2g fiber
The Bottom Line: Beats hunger
9. Planters Honey Roasted Peanuts (39)
160 calories, 13g fat, 1.5g sat fat, 6g protein
The Bottom Line: High in protein
10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk
110 calories, 2g fat, 0.5g sat fat, 1g fiber
The Bottom Line: Guilt-free chocolate
This is a useful exercise for beginners because it helps
correct any imbalance between the strength of two biceps and allows for
variations of hand grip that help develop biceps further.
1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your
knees slightly flexed, leaving your arms by your sides with your palms
facing forward.
2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale,
keeping your elbows close to your sides. Make sure that you do not allow
your elbows to travel forward.
3. When you have raised the dumbbells to your shoulders inhale and
slowly lower them back to the starting position and exhale.
If you and your children regularly skip breakfast to save time to get a few more minutes of sleep, remember that eating a wholesome, nutritious morning meal will probably save you more time in the long run. By recharging your brain and your body, you'll be more efficient in just about everything you do. Studies have show that children who skip breakfast are tardy and absent from school more often than children who eat breakfast on a regular basis.
Preparing a good breakfast can be as quick and easy as splashing some milk over some non-sugar coated cereal. Or you might want to consider enrolling your children in a school breakfast program or packing a breakfast brown-bag the night before so that you and your children can eat on the way to school and work. Just be sure not pack sugary, high calorie foods. Try to keep it nutritious.
(Nutritional information is for contents of entire package, unless otherwise noted.)
|
Do about 10-12 on left and then right. Do 3 sets each.
|
|
Lying, Quad Stretch (Remember to warm-up before stretching and speed is not important!)
|
Lie
on back with one leg straight, the other leg with hip turned in and |
| ***Caffeine and sugar offer only temporary bursts of energy. You will crash soon after consuming them |
| ***Feeling tired can be a symptom of dehydration. Be
sure to drink plenty of water throughout the day. To ensure energy during exercise, drink water before you work out as well as during and after. |
| ***Eat enough fiber. Be sure to eat plenty of fruits,
vegetables and whole grains. Your goal should be 20-25 grams of fiber per day. One source of low energy is a digestie tract that's not working smoothly. |
| ***Choose the right energy bar. If you need a quick
snack, look for an energy bar that's about 200 calories and combines protein, carbs and fat, and is low in sodium and sugar. |
Prevention is the best policy. To help prevent heat exhaustion and heat stroke avoid prolonged exposure to high temperatures. If you have to work or exercise under hot conditions, drink lots of fluids (preferably sports drinks, which contain both salt and sugar) and take frequent breaks in the shade. If you have a risk factor for heat exhaustion or heat stroke, be very careful of doing activity in hot weather. Take regular rests and drink lots of fluids. During heat waves, try and spend time indoors with air-conditioning or go to an air-conditioned shelter. This is especially important for elderly adults.
Many people also assume chocolate contains a great deal of caffeine, when in reality it contains very little. An average size chocolate bar contains about the same amount of caffeine as a cup of decaffeinated coffee.
Chocolate has also been blamed for the development of cavities and tooth decay but studies have found that the cocoa butter in chocolate may coat the teeth and help prevent the formation of plaque. But of course the sugar found in chocolate---like all sugars--does contribute to cavities.
Chocolate is a complicated substance with over 300 known chemicals. Some of the most promising ingredients found in cocoa and chocolate products are substances called phenols and flavonoids. These natural antioxidants are found in plants, including cocoa beans, fruits, vegetables, tea and red wine. Antioxidants are important because they keep the body's free radicals in balance. Too many free radicals can cause diseases like cancer, heart disease, and other degenerative dieseases.
According to researchers at the University of California, cocoa and chocolate contain more flavonoids than many other commonly consumed foods. These flavonoids are believed to reduce the risk of heart disease in three ways by:
* Preventing low-density lipoproteins (LDL, also called bad cholesterol) from oxidizing and clogging the arteries
* Helping the body maintain its levels of antioxidants such as vitamins E and C
* Acting on the body's platelets to reduce the risk of clotting
All three of these actions help protect the heart and reduce the risk of disease.
Another study, published in the Journal of Agricultural and Food Chemistry, found that cocoa had high levels of flavonoids and higher antioxidant activity than red wine, green tea, or black tea. And while researchers admit that the chocolate bars should not be considered health foods due to their high fat and calorie content, they also say that a cup of hot cocoa (lower in fat than a chocolate bar) has more antioxidant properties than black tea, green tea, or red wine.
All chocolate comes from the cocoa bean. It is the cocoa butter found in the beans that is the natural source of fat found in the chocolate. Since cocoa butter is a vegetable fat, it contains no cholesterol. Milk chocolate, the most popular type of chocolate, contains 20% milk fat in addition to cocoa butter. For this reason dark chocolate or cocoa powder is considered a healthier alternative.
Despite the good news on the heart health front, certain facts can't be ignored. Chocolate contains considerable fat, which packs far more calories than carbohydrates or protein. A 1.4 ounce chocolate bar contains 210 calories, which is a significant contribution to an 1800-2000 calorie-per-day-diet. And too many calories and not enough exercise can lead to weight gain and health problems. So, while maybe everyone can feel a bit less guilty when they do occasionaly indulge, moderation, as always, is the key.
Smoking is addictive due to the nicotine in each cigarette. It hooks you just as completely as its more disreputable cousins, such as heroin and cocaine, say researchers, and the withdrawal symptoms---cravings, anxiety, nausea, cramps, depression, and dizziness--are similar. Like these other drugs, nicotine surges through the bloodstream and gives smokers a high-a quick jolt that makes them think they feel better. But, in the meantime, what really happens is that smokers develop a tolerance for nicotine, which why they go from a couple of butts a day as a teenager to 2 1/2 packs a day as an adult.
The psychological addiction, in its own way, just as bad. Smoking becomes second nature, like blinking or breathing. If you consider that one pack of cigarettes can turn into 150-200 puffs a day, seven days a week, 52 weeks a year, you see how hard it is to de-program yourself.
But the good news is...YOU CAN QUIT! The key to quitting, says the experts, is patience and perseverance."The thing to keep in mind is that almost everyone who quits has to try more than once, " according to Anne Davis, M.D. past president of the American Lung Association. "You shouldn't be discouraged. It's more rare to quit on the first try than on the fifth. Some people have to try as many as 10 or 11 times."
You and your family will benefit from your patience and perseverance in quitting smoking. Keep these points in mind as you start the process of quitting smoking:
1. Know Why You Are Quitting
Pick a reason that you believe in, be it for your family or for yourself. If you don't believe in your reason, it's that much harder to
stop.
2. Change Your Environment
Worry about not smoking for just one day, and not for the rest of your life. besides, it gets easier to stave off the desire the longer
you don't smoke. The nicotine will be gone from your system in three to five days, and after about a month the worst of the
withdrawal symptoms will go away.
3. Taper Off
Some studies show that a majority of permanent quitters achieved their goal by quitting "cold turkey". But it doesn't make you any
less of a person, Dr. Davis, to try tapering off instead. "It doesn't mean you are weak, and don't have will power," she says. "What
it means is that you realize there are other approaches that will work better." The key to tapering off is to cut down the number of
cigarettes you smoke each day. One way to do this, is to delay the first cigarette of the day. The two-hour approach is the most
recommended. It you have your first smoke at 7:00 a.m., try holding out until 9:00 a.m. for a couple of days. Then, push it back
until 11:00 a.m., and so on. By the end of four weeks, you won't be smoking at all. Whether you taper or quit cold, your goal must
be the same: abstinence. If you choose to taper, don't let the process give you an excuse to delay the final step of quitting entirely.
4. Overwhelm the Addiction
Thinks about the things that lead to lighting up, and don't do them. Get rid of the ashtrays at home. Don't pick up matches at a
restaurant. Don't come back from lunch 15 minutes early to sneak in a cigarette break. Avoid places, like bars, where smoking
is part of the atmosphere.
5. Practice the Three D's
When you feel like a smoke, delay. Try to think of something else. Breathe deeply, and count to ten slowly as you do so. Drink
water; aim for eight 8 ounce glasses a day, which helps flush the nicotine out of your system. Do something else: chew gum, tap
a pencil or crack your knuckles until the craving passes.
6. Keep a Diary
This technique, which has also been used effectively with people who eat too much, is surprisingly effective, Each time you feel like
a cigarette, write down the time of day, what you're doing, and how badly you want a drag on a scale of 1 to 3, with 1 for the
worst craving. A diary, says Dr. Davis, helps you to learn to unlearn the almost Pavlovian responded that make you want to
smoke.
7. Work with your Healthcare Provider
For best results in your plan to stop smoking, work with your healthcare provider. Studies show that measures such as over-the-
counter nicotine patches, over-the-counter nicotine gum, prescription nicotine inhalers or nasal sprays, the prescription
antidepressant bupropion, hypnosis, acupuncture, smoking cessation classes, support groups, and the like are the most effective
when used in combination. So if you're going to use the patch, it's a good idea to find a support group, such as classes sponsored
by the lung or heart association.
* 75% of moms helps with backpacks and school books
* 62% help with hair brushing
* 48% help with packing lunches
Even on the busiest days, stress the importance of breakfast so that children establish the habit of powering up in the morning.
If you want your child to eat breakfast, eat it yourself!
2. Keep Breakfast Foods on Hand.
Have at least two easy-to-serve items from each food group.
3. Make it Easy
Keep breakfast foods highly visible and in convenient spots for kids to grab.
4. Try School Breakfast.
Encourage children to eat school breakfast if they don't get a chance to eat at home.
* A nutritious breakfast from the Five Food Groups provides children with about one-fourth of their daily nutrient requirements.
Children who eat breakfast are more likely to meet these needs.
* Breakfast skippers are less likely to make up the nutrients they miss at breakfast later in the day.
* When children eat breakfast, it's easier for them to concentrate on learning, think clearly and be on their best behavior.
| Age | Minimum Daily Activity | Comments |
| Infant | No specific requirements | Physical activity should encourage motor development |
| Toddler | 1 1/2 hours | 30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play) |
| Preschooler | 2 hours | 60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play) |
| School age | 1 hour or more | Break up into bouts of 15 minutes or more |
It's also important to remember that young children should not be inactive for prolonged periods of time - no more than 1 hour unless they're sleeping. And school-age children should not be inactive for periods longer than 2 hours. One of the best ways to get children to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.
According to the American Dietetic Association, more than half of male teens and more than two-thirds of female teens do not eat
breakfast on a regular basis. Breakfast is the most important meal of the day. Eating breakfast can upstart your teen's metabolism,
which helps with weight control, mood and school performance. You can ensure that your teen eats a healthy breakfast by maing the
foods easily accessible to him. Make it a part of the daily routine to put breakfast on the table and sit with your teen while you both
enjoy a healthy breakfast.
2. The next unhealthy food habit teens have is increased foods from "other" food group.
Think of the food pyramid, the "other food group is the smallest section with what is supposed to be the least amount of servings.
Teens tend to eat too much high fat and calorie snack foods that are categorized in the "other" food group. You can help teens
break this habit by having fruits and healthy snacks available more often then having high fat and calorie snacks available. It is
easier to grab a bag of chips at the grocery store then picking up a bag of oranges and remembering to wash, quarter and put
them out on the table during snack time. But the benefits to your teen's health are worth the effort.
3. Increased eating outside of the home is another bad food habit teens have.
Teens hit the fast food restaurants much more often then they did when they were younger. This tends to be because of school,
sports and work schedules overlapping regular meal times. To help curve this bad habit, talk to your teen about only eating fast
food once a week. Then make dinner and healthy food available to him/her when he/she has the time. This is as easy as fixing a
plate for him/her and allowing him/her to heat it up when he/she gets home from his/her sports practice. Or having sandwich
fixings ready when he/she gets home from school and has to run off to work. Also, point out the money that can be saved to use
for motocross or on other items instead of spending it on fast food.
4. Last, but not least, in this list of bad food habits is soft drink consumption.
A study looking at American youths aged 6-17 found an increase in the prevalence of soft drink consumption from 37% in 1978 to
56% in 1998. You can help you teen choose a healthier drink by having fruit juice and water availaable and not buying soda. Or
try fruit flavored water instead of soda.
One common denominator for getting teens to eat healthier and avoid these bad food habits is parent's active role in providing healthy
foods. When you get in the habit of making these foods more readily available to your teen or younger children, you will see a change in their eating habits.
If your child doesn't like the taste of plain milk, there are still plenty of ways to get calcium in the diet:
* Try a flavored low-fat or fat-free milk, such as vanilla, strawberry, or chocolate. Flavored milk has just as much calcium as plain.
* Serve foods that go with milk, such as fruit bars and fig bars.
* Drink low-fat or fat-free milk or yogurt smoothies for breakfast or a snack. You can make these at home or try one of the
ready-made versions now available at many grocery stores.
* Keep portable, calcium-rich foods on hand for snacks on the run, such as low-fat or fat-free string cheese or individual pudding
cups with calcium added.
* In moderation, low-fat or fat-free ice cream and frozen yogurt are calcium-rich treats.
* Serve non-milk sources of calcium, such as calcium-fortified soy beverages or orange juice with added calcium.
* Try a spinach salad or have fresh or cooked broccoli.
Fiber is found only in plants. It is from plant cells, particularly the cell walls. The plant fiber that we eat is called dietary fiber. It is unique from other components of the plant because humans lack the enzymes necessary to digest it. Dietary fiber is made up of two types of fiber: soluble and insoluble. Soluble means that when the fiber is mixed with a liquid, it forms a gel-like solution. Insoluble fiber does not mix with liquid and passes through the digestive tract largely intact. Both types of fiber help maintain bowel regularity.
1. Soluble Fiber: It has been found to provide some additional health benefits. When eaten as part of a low-fat, low -cholesterol diet, soluble fiber can help lower blood cholesterol. Weaker and somewhat inconsistent evidence hints at a link between soluble fiber intake and a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruit (the whole fruit, not the juice), strawberries, and apples.
2. Insoluble Fiber: Although insoluble fiber has not been shown to lower blood cholesterol, it is important for normal digestive health. Insoluble fiber speeds up movement through the small intestine and helps alleviate constipation. Foods that are high in insoluble fiber include whole wheat breads, wheat bran, rye, rice, barley, and most other grains, as well as cabbage, carrots and cauliflower.
1. Lie face down on a mat resting on the forearms, palms flat on the
floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear from sticking up in
the air.
5. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps.
*Oatmeal * Some cold breakfast cereal, for example: Cheerios, Granola or Muesli, Grape-Nuts, Nutri-Grain, Raisin Bran
*Whole wheat Shredded Wheat, Total, Wheat Germ, Wheaties
*Brown rice * Some hot breakfast cereals, for example: Oat Bran, Oatmeal, Quaker Multigrain, Roman Meal
*Popcorn * Some crackers, for example: Triscuits, Wheat Thins
*******************************************
1. Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source: glucose, which comes from the foods we eat. Muscles also rely on glucose for a portion of their energy.
2. Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable or restless in the morning. And children who skip breakfast tend to be tardy or absent from school more often than those who eat breakfast regularly.
3. Eating breakfast is associated with greater productivity in the late morning. Children who eat a morning meal perform better in school than those who don't. This is because morning hunger interferes with concentration, problem solving, and muscle coordination.
4. Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Assocation, children who eat breakfast are less likely to be overweight.
5. Breakfast can add to the healthfulness of your diet. For example, research has found that people who eat breakfast regularly have higher total intakes of the following: vitamin C, calcium, thiamin, riboflavin, iron, and fiber,
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Phone - 270-234-9554
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