Fitness Newsletter                                                 July 2009

In this issue:

• Help Us Win The Chronicle's Best Fitness Classes!!!
• 9 Tips for Stress Relief
• 12-Week Challenge Winners Announced...
• 12 Food Additives to Remove From Your Diet
• NEW: Private Boot Camps
• All About Vitamins B-6 and B-12
• Health Quiz
• Recipe: Blackened Skillet Beef with Greens & Red Potatoes

9 Tips for Stress Relief           

Here are a few ways to reduce the amount of stress in your daily life.

1. Take some time for yourself. Even if it's only a few minutes a few times throughout the day, claiming some of your busy schedule for yourself in order to focus inward and relax can do wonders for your stress level. Of course, the more time you have the better, but the real key here is not time, but focus. Concentrate on yourself during this time and let those day-to-day troubles fall by the wayside.
2. Exercise. Since you're reading this, chances are that you have already committed to exercise, but no study on stress ever leaves out its importance. Exercise makes your engine run smoother, removes toxins from the body, lowers anxiety, and makes you feel good about yourself. Nothing puts the brakes on a stressful day like a long walk, run, bike ride, or even a hardcore dose of Austin Adventure Boot Camp!
3. Drink water. We can't stress the importance of drinking water. Water hydrates and cleanses your system, removes toxins, and makes you less hungry. Forcing yourself to drink a glass of water a few times a day is the simplest body regulator there is.
4. Eat breakfast. Take time out for a healthful breakfast before your day starts. It will help you get going for your busy day and will keep you from feeling hungry just when you need to be gaining momentum.
5. Drink tea. With zero calories and a host of antioxidants (i.e., stress-combatants), tea provides rationale behind the historical significance of "tea time." This afternoon ritual was created with de-stressing on its agenda. Turns out this was a nutritionally sound practice as well.
6. Stop and breathe. Not everyone has time (or interest) to work on meditation, but there is no doubt that more meditation would lead to a less-stressed world. Mini-meditation sessions focused on breathing can be stress reducers. It's as simple as taking a minute from time to time and just concentrating on your breathing. Sitting or standing quietly, take a deep breath, filling your belly up with air as you inhale. As you exhale, silently count "one" to yourself and empty your belly of air. Continue inhaling and exhaling until you reach the count of 10; repeat as often as you wish. It works.
7. Eat well. Don't binge or just grab whatever is in sight once you get hungry. By taking some time to plan your meals and snacks, you keep your blood sugar constant; nothing adds to daily stress more than a sugar crash.
8. Stretch. You don't need a full-blown yoga session to alleviate your stress. Finding a few minutes to stretch each day will both center your mind and elongate muscles that tend to contract as you become stressed. Starting each morning with 2 or 3 minutes of light stretching as soon as you get out of bed can do wonders for your outlook on the day. Remember, however, that in the morning you aren't warmed up, and when we say light stretching, we mean light. You aren't trying to exercise; just get your blood moving and muscles warmed up.
9. Supplement your diet. Ensuring you have enough vitamins and, especially, minerals will help you ward off stress (try USANA's Mega Antioxident). Two other supplements that are particularly useful are fish oil and antioxidants -- these are two areas in which our diets are often deficient.
   

Source: Mercola.com (Check it out! It's a great resource!)

Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.

Here’s a list of some of the most medically questionable and harmful additives in everyday foods:

1. Sodium nitrite
2. BHA & BHT
3. Propyl gallate
4. Monosodium glutamate
5. Trans fats
6. Aspartame
7. Acesulfame-K
8. Food colorings (Blue, Red, Green, Yellow)
9. Olestra
10. Potassium bromate
11. White sugar
12. Sodium chloride (salt)

Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.

Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.

Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.

Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.

Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.

Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.

Function: Vitamin B-6 helps the brain function at its peak and the body convert protein to usable energy. It is also needed for the production of red blood cells and antibodies.

Sources: Meats, whole grain products, bananas, green leafy vegetables, pecans, eggs, and milk are excellent sources of B-6.

Recommended daily intake: Women require 1.6 mg of B-6 daily, while men need 2 mg. Daily intake of over 250 mg can lead to nerve damage. Pregnant women should not take more than the recommended amount as it could harm a developing fetus. As a water-soluble vitamin, B-6 must be replenished each day. Any B-6 not used is eliminated in urine, thus new sources are always needed.

Function: Vitamin B-12 works with folic acid to produce healthy red blood cells. Also, it plays key roles in maintaining health of the nervous system, absorption of foods, protein synthesis, carbohydrate and fat metabolism, and normal digestion.

Sources: Liver, kidneys, muscle meats, fish, dairy products, meat, and eggs are all good sources of B-12.

Recommended daily intake: Both men and women need 2.0 mcg of B-12 daily. Because B-12 is water soluble, it is constantly lost in urine when not used and a steady supply is needed. B-12 deficiency can lead to a type of anemia, walking and balance problems, sore tongue, weakness, confusion, and in advanced cases, dementia. Pregnant or breastfeeding women should not take more than 2.6 mcg and 2.8 mcg of B-12, respectively. People over the age of 50 may need B-12 supplementation as the body's ability to absorb vitamin B-12 from food sources diminishes.

Which two vitamins is asparagus especially rich in?

- Vitamins C and K. One cup of asparagus supplies you with the recommended daily allowance of vitamin K and a third of vitamin C. It is also a rich source of folate, B vitamins, and fiber. Asparagus is also a good diuretic. In fact, it was initially cultivated as a medicinal herb to help treat arthritis and rheumatism.

A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

Ingredients:

• 1 lb top round beef
  
• 1 tablespoon paprika
  
• 1-1/2 teaspoon oregano
  
• 1/2 teaspoon chili powder
  
• 1/4 teaspoon garlic powder
  
• 1/4 teaspoon black pepper
  
• 1/8 teaspoon red pepper
  
• 1/8 teaspoon dry mustard
  
• 8 red-skinned potatoes, halved
  
• 3 cups finely chopped onion
  
• 2 cups beef broth
  
• 2 large garlic cloves, minced
  
• 2 large carrots, peeled, cut into very thin 2-1/2 inch strips
  
• 2 bunches (about 1/2 pound each) mustard greens, kale, or turnip greens, stems removed, coarsely torn

Directions:

• Partially freeze beef. Thinly slice across the grain into long strips 1/8" thick and 3" wide.
  
• Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
  
• Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat. 4. Add meat; cook, stirring for 5 minutes.
  
• Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
  
• Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
  
• Serve in large serving bowl, with crusty bread for dunking.

Nutritional Info :

• Servings: 6
• Serving size: 7 oz
• Fat: 14 g
• Carbohydrates: 20.6 g
• Protein: 43.7 g
• Calories: 384.7