Fitness Newsletter                                            May 2006

In this issue:

• Vitamins: Organic vs. Synthetic
• Natural Skin Care
• Health Briefs
• Health Quiz
• Recipe: Spinach Feta Personal Pizza

Vitamins: Organic vs. Synthetic

Vitamin Types
There are two basic types of vitamins on the market: synthetic and organic. Synthetic vitamins have been formed in a laboratory by reconstructing the vitamin molecule chemically. Organic vitamins are made from food concentrates such as carrot powder, wheat germ, or buckwheat and their molecular and biochemical combinations remain untampered with.

Are They All The Same?
Unsure of what is considered the "best kind," people at times pick one out at random, assuming all the supplements are alike. That assumption, however, can be dangerous, especially if the supplement you've chosen is of synthetic manufacture. Heavy doses of synthetic supplements can cause numerous problems ranging from birth defects, to kidney problems, to diabetes.

On The Right Path
Our cells need adequate nutrients and minerals to survive and thrive. Without proper nourishment, those cells can sicken and die. And a lot of us don't receive the complete nutrients we need. We're constantly eating on the run, eating out frequently or forgetting to eat altogether. Even those who eat fruits and vegetables may not be getting quality vitamins and minerals these days.

The Price Factor
Synthetic supplements are less expensive, but synthetic vitamins can actually be harmful to your system. The human body doesn't use these synthetic materials as it would more natural foods to repair tissues, boost immunity or sustain cell life. In addition, true whole food concentrates work in partnership with one another as complex nutrients. Synthetic supplements have been split into solo entities, which do little for the human body, and in many cases, can cause some harm. Huge doses of vitamins A and D can be dangerous. But even the so-called "innocuous" synthetic vitamins - like vitamin C - can cause problems. Some manufacturers of vitamin C create it from the synthetic "ascorbic acid" because it's less expensive and lasts longer. Large doses of this material have been found to cause collagen disease, rebound scurvy, kidney stones and impaired mineral metabolism. In another instance, when zinc is taken in mega-doses, it can result in symptoms of zinc deficiency. The immune system could be destroyed, rather than boosted.

Good News
The best supplements and vitamins for you are those that are made from natural, organic certified foods. Remember, no one nutrient provides a panacea for everyone, so work with your health care professional in choosing supplements that are best for you.

Natural Skin Care

Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.

1. Drink plenty of water.  While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water-NOT soda and fruit drinks-the skin cells rejoice! Aim for six to eight glasses every day. Limit alcohol.
   
   
2. Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin's overall health. Enjoy one or two cups per day.
   
   
3. Avoid simple carbohydrates.  Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
   
   
4. Nourish your skin.  Eating healthy foods can protect, repair, and slow the aging process. Check out the chart below for the top ten nutrients that provide beauty benefits.
   
   

   Nutrient	Beauty Benefits	Food Sources
   Vitamin A	Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control.	yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
   Vitamin C	Helps counter the effects of sun damage, smoking exposure, and pollution. Assists in collagen production, giving skin strength and elasticity.	broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark green leafy vegetables
   Vitamin E	Helps counter the effects of sun damage, smoking exposure, and pollution. Improves skin texture and helps prevent wrinkles.	almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark green leafy vegetables
   Biotin	Helps produce nails, skin, and hair cells. Deficiency can cause dermatitis and hair loss.	cooked eggs, rice bran, nuts, wheat-germ, meats, oatmeal
   Niacin	Smoothes dry, flaky skin.	meats, pork, poultry, fish, legumes
   Selenium	May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure, and pollution. Produces healthy skin cells.	whole-grain products, seafood, meats, eggs
   Copper	Forms elastic fibers that support the skin structure.	meats, nuts, seafood, dried beans and peas
   Zinc	Can help control oil production and reduce acne lesions. A deficiency can bring on acne.	wheat germ, meat, poultry, legumes, fish and seafood, whole-grains, eggs
   Essential Fatty Acids	Helps produce the skin's healthy, natural oil barrier. Lubricates skin. A deficiency can result in white heads and inflammation.	cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
   Antioxidants	Anti-inflammatory properties protect the membranes of skin cells.	green tea, blueberries, blackberries, strawberries

Health Quiz

Test your health and fitness knowledge. True or False.

        - Circuit training burns more calories in less time than a typical strength training workout.

Circuit training programs, like those performed at Austin Adventure Boot Camp, are a great way to do resistance training and aerobic/anaerobic training in one workout. You select a certain number of exercises, and go from one exercise to the next with little or no rest, until you've completed all of them. A circuit can be set up any way-it's fun to be creative. You can do a full body circuit, a lower body circuit, core circuit, upper body circuit, etc. By doing the exercises consecutively, your heart rate stays in the aerobic zone, at the same time developing lean muscle tissue. You can also add in exercises like jump rope and step-ups to make it an anaerobic workout.

Circuits are great for all levels, beginners up to advanced. A circuit of 6-8 exercises is usually a good beginner level, working up to 12-15 exercises done twice for advanced. As you can see, a circuit can last as short as 10-15 minutes and go up to 60 minutes. (True)

Healthy Recipe: Spinach Feta Personal Pizza

Ingredients:

• 1  8 inch flour tortilla
• 2  tablespoons pizza sauce
• 10  spinach leaves, fresh
• 1  sliced Roma tomato
• 1  tablespoon feta cheese
• 2  tablespoons low fat mozzarella cheese

Directions:

1. Turn on oven broiler.
2. Spray cookie sheet with spray margarine and place tortilla on sheet.
3. Toast tortilla lightly on both sides under broiler.
4. Top tortilla with sauce, spinach leaves, and tomato slices.
5. Sprinkle on feta cheese and mozzarella cheese.
6. Place under broiler until cheese melts.

Nutritional Info :

• Serving size: 1 tortilla (serves 1)
• Fat: 8.9g
• Carbohydrates: 37.7g
• Protein: 12.9g
• Calories: 275.8