Fitness Newsletter                                           February 2007

In this issue:

Many dieters have difficulty meeting the minimum in their recommended calorie ranges. This may be because of lack of hunger, loss of appetite, or just out of habit of eating too little. Eating within your calorie range is important for your body to work properly. You need to eat enough to meet nutritional needs, maintain a healthy metabolic rate, and stay energized. Eating too little will actually hurt your weight loss efforts. Many people make the mistake of "the less I eat, the more I'll lose," but that's not necessarily true. The following tips and food suggestions can help:

To Meet Your Calorie Recommendations:

  • Eat small, frequent meals 5-6 times daily.
  • Drink protein or meal replacement shakes if you're not hungry for food.
  • Limit diet, low calorie, low-fat products.
  • Have ready-to-eat snacks available when you feel hungry. Easy snacks include trail mix, pretzels, nuts, dried fruit, crackers, frozen yogurt or ice cream, pudding, and fruit smoothies.
  • When you drink beverages, make certain they are nutrient-rich. Limit diet drinks, tea and coffee.

To make winter exercise easier and more fun:

  • Don't overdress. You don't want to be too warm when you leave the house. Aim for a balanced approach to dressing that will leave you warm, but not so hot that you start sweating a lot.
  • Become a well-dressed runner. In cold weather, the secret is to layer lightweight garments so the clothing works together to keep you dry and warm. High-tech materials like polypropylene and polar fleece are designed to keep body temperature steady, while wicking the moisture away from your skin to the surface layer of clothing. Because these fabrics "wick" rather than absorb moisture, your clothes don't get soggy and heavy as you sweat.
  • Protect your extremities first. Keep your hands, ears, and nose protected. The extremities are the most exposed to cold and wind.
  • Your feet and legs are too busy to get cold. Your legs need much less protection than your torso.
  • Exercise with your friends. It's more fun to train with your friends in the winter. Everyone has trouble leaving a nice warm bed. But, if you know that someone is waiting for you, it's much easier to get motivated. So be sure to join your friends at Austin Adventure Boot Camp!

Did you know that salt is essential for healthy digestion, balancing internal fluid levels in the body to prevent swelling and proper functioning of the nervous system. Adequate salt levels are also a factor in getting a good night's sleep and for preventing muscle cramps. And without salt, calcium absorption is hindered, leading to osteoporosis.

  • Table Salt - has been so processed and refined that it is devoid of nutritional benefits. Further, it can contain additives such as aluminum (also found in many anti-perspirants), which has been linked to Alzheimer's disease, and other desiccants to keep it smooth-flowing and clump-free. Common table salt can contribute to heart disease, overload internal organs and exacerbate hypertension. Some researchers believe it is actually toxic to humans and animals. Some even call it a poison.

  • Sea Salt - can contain some 80 or so minerals and trace elements that contribute to overall health as well as fulfilling the body's need for beneficial sodium. Each sea salt tastes unique, according to where it is harvested.

Simply substituting sea salt for your regular table salt can result in a multitude of health benefits. You may find that you use less salt overall to achieve a pleasing taste because sea salt typically has larger crystals and a more intense flavor. It is especially pleasant when added at or near the end of the cooking process, or at the moment of serving.

Test your health and fitness knowledge. True or False.

        - Women who lift weights will bulk up.

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women's testosterone levels are much lower than men's, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! (False)
 

Ingredients:

  • 4 cups cabbage, shredded
  • 1 cup mushrooms, sliced
  • 1 cup carrots, grated
  • 2 tablespoons cilantro, chopped
  • 1 cucumber, thinly sliced
  • 3 green onions, thinly sliced
  • 1 mandarin orange or tangerine, divided into sections
  • 1/2 cup nonfat Asian or Oriental-style salad dressing
  • black pepper

Directions:

  1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well.
  2. Top with green onions and tangerine sections. Pepper to taste.

Nutritional Info :

  • Serves 1
  • Fat: 0.9g
  • Carbohydrates: 19.5g
  • Protein: 10.9g
  • Calories: 125.5