Fitness Newsletter                                            April 2006

In this issue:

• Power Foods
• Bottled Water 101
• Drinking Water During Workouts
• Health Briefs
• Health Quiz

Power Foods

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. The more efficiently you eat, the more you can eat before reaching your calorie limit. Adding just a few more power foods can make a big difference in your calorie intake and appetite.

At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. There are power foods in every food group and plenty of options to choose from.

Grains	Fruits/Veggies	Dairy/Protein
- whole wheat cereal - oatmeal - whole wheat bread, pita,    bagel, pasta - brown rice - deli rye - pure bran muffins - cream of wheat - raisin bread	- oranges - berries (especially blueberries) - cantaloupe - watermelon - apples - avocado - chili peppers - spinach - sweet potatoes - tomatoes	- low fat or skim milk - low fat yogurt - salmon - tuna - chicken - almonds - peanuts - walnuts and hazelnuts - beans - eggs

Bottled Water 101

It's becoming more and more popular, despite costing a dollar or two per bottle. There are typically two kinds of non-flavored water you can purchase-mineral and spring. And yes, there is a difference between the two. Spring water derives its name from the fact that it comes from underground water springs. It receives the same filtration treatment that all water receives, including tap water, but that's it. It is natural water and is typically reported to taste more refreshing.

Mineral water is spring water that goes through a chemical treatment process. This adds minerals to the water, but in exchange, causes water to lose some of its refreshing taste. The technical name for the added minerals is "totally dissolved solids." If there are less than 250 mg/liter in the water, it's still considered spring water. Above 250 and it's named mineral water. In fact there are three different levels of mineral water. The low mineral content is what's normally found in stores. Bottles of water typically go for $1.25, or you can buy them in packs of 6 for $5-6.

Another option is flavored water . Gatorade recently launched its own line of flavored fitness water, but there are many other options, including sparkling flavored waters, which have added carbonation. Flavored waters undergo a similar process as mineral water, adding not only minerals and vitamin fortification, but also a hint of artificial flavoring. It's not much different than mineral water; its main attraction is for individuals who do not like the taste of plain water. Flavored water costs nearly the same as regular bottled water.

Drinking Water During Workouts

During one hour of vigorous exercise, the average person sweats one quart of water. Exercise saps a lot of water from our bodies, and that's why it's important to drink even more water while exercising. However, drinking water before and after exercise is just as important.

Start by drinking 2-3 cups of water two to three hours before you exercise, and then drink another cup immediately before you start. Without this extra water, your muscles will become dehydrated. Muscle movement depends on muscle hydration. So if they are dehydrated, they will not work as well. As a result, your workout will not be as productive as you would like.

Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you or take breaks to head to the water fountain. When you are done exercising, you will need to keep replenishing your fluid levels. It's recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.

The more you drink before, during, and after exercise, the more productive your workout will be. Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later.

Health Quiz

Test your health and fitness knowledge. True or False.

        - You will burn more fat if you exercise longer at a lower intensity.

The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight. (False)