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DAILY POWERUP!

coastie541 Posts: 29 Joined: 2004/05/10	2007/03/27, 12:34 PM This is a Post that I'm going to start doing daily, if possible, if not, then at least every other day. As an incentive to assist in their continual success, I provide this to some of my peers at work that I'm currently providing personal training to, normally on a daily basis, and it has gotten rave reviews and feedback. As you will see, it contains interesting articles regarding health and fitnes (just copy the addresses in brackets into your web browser), a Tip of the Day, a Recipe of the Day, examples of nutritius macronutrient foods, etc. Let me know your thoughts on this and if it is something you would like me to continue providing. I hope that these "Daily Powerups" will provide assistance, especially to the newcomers, to keep you on the right track in establishing and reaching your health and fitness goals. If you have any questions, please don't hesitate to contact me. Best regards. Enjoy!!! "Today is the first day of the rest of your life." Breaking News * When pregnant mom eats fish, kids do better: study <http://news.yahoo.com/s/nm/20070215/hl_nm/seafood_pregnancy_dc> * Raw Or Undercooked Sprouts Should Not Be Eaten By Children, The Elderly Or Those With Weakened Immune Systems <http://www.medicalnewstoday.com/medicalnews.php?newsid=63108> * Exercise Pivotal In Preventing And Fighting Type II Diabetes <http://www.medicalnewstoday.com/medicalnews.php?newsid=62604> Tip of the Day Eating Balanced Meals Do your best to get a balance of carbohydrate, protein and fat at each meal (every 3 hours also known as "Eating Clean"). This helps nourish your body, stabilize your blood sugar, elevate your energy, and keep you completely satisfied between meals (don't eat until you're full like 99% of the human population). Following is a nutritious food list that will help identify the source of each of the macronutrients; these are just examples and obviously are not all inclusive. Your body is very adaptive and is designed to survive extreme conditions. Don?t try to trick your body by depriving it of nutritious macronutrients. For example, if you eliminate fat from your diet your body will actually try to retain stored body fat. Your body needs fat to survive, and when you stop eating fat it is unsure when you will eat fat again so it is more likely to hold stored body fat. Eliminating carbohydrates from your diet is not the best way to lose weight while operating at peak performance. In fact, your brain runs most efficiently on carbohydrates. People who operate machinery for a living (i.e. pilot, commercial truck driver, etc.) absolutely SHOULD NOT eliminate carbohydrates from their diet. They should be eating the right kinds of carbs as well. Unless I had a deathwish, I would not elect to have surgery performed by a doctor who has eliminated carbohydrates from his/her diet. You need carbohydrates to operate at peak performance, so eat some at every meal (at least 1 hour before working out as well). Examples are included below. Protein is used to build and repair the body. Eating protein with your carbohydrates will help stabilize your blood sugar levels (glycogen). A protein deficiency will definitely decrease your metabolic rate. On the occasional days when you eat out, try to identify the protein source first as protein is often the most difficult macronutrient to satisfy. Then satisfy the fat and finally the carbohydrates. Vegetables and fruits are almost always the best sources of carbohydrates. Whenever possible, eat the protein portion of your meal first. Doing so will stabilize your blood sugar when you eat your carbohydrates. Recipe of the Day Egg White Sandwich 2 slices bread (rye, pumpernickel, flourless) 1 oz cheddar cheese, low-fat 4 egg whites (Egg Beaters or Best of the Egg is fine too) 1 tsp oil, high oleic safflower Cook egg whites in pan with oil. Season with salt and pepper, as desired. Place on half of bread, grate cheese on top and lay other half of bread on top of that to make a sandwich. Enjoy! Nutritious Foods of the Day Do your best to eat a balance of carbs, protein, and fat every 3 hours. Carbs + Protein + Fat = Balanced Meal or Snack Carbohydrates * eggplant * bell pepper * apricot * kidney beans * mango Protein * cheese, mozarella, non-fat * ham, lean * string cheese * sole * yogurt, nonfat-plain Fat * cheese, low-fat * macadamia nuts * peanut butter, natural * oil, high oleic safflower * oil, canola -------------- HARDWORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES; SOME TURN UP THEIR NOSES; AND SOME DON\'T TURN UP AT ALL. GOD GAVE US TWO EARS AND ONE MOUTH; FOR THE SAKE OF HELPING OTHERS, USE THEM IN THAT PROPORTION. Be good to your body, it is the only place you HAVE TO LIVE! STAY THE COURSE!! Andrew Williamson, Lieutenant Commander U.S. Coast Guard
coastie541 Posts: 29 Joined: 2004/05/10	2007/03/27, 12:42 PM For the first article regarding: When pregnant mom eats fish, kids do better: study, use the following web address instead: http://au.health.yahoo.com/070215/3/13o4u.html. The previous one indicated above is having issues. You shouldn't have any problems with this second web address to the read the article. Best regards. - Andrew -------------- HARDWORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES; SOME TURN UP THEIR NOSES; AND SOME DON\'T TURN UP AT ALL. GOD GAVE US TWO EARS AND ONE MOUTH; FOR THE SAKE OF HELPING OTHERS, USE THEM IN THAT PROPORTION. Be good to your body, it is the only place you HAVE TO LIVE! STAY THE COURSE!! Andrew Williamson, Lieutenant Commander U.S. Coast Guard
coastie541 Posts: 29 Joined: 2004/05/10	2007/03/29, 01:09 PM Enjoy!! Copy the articles into your web browser. I've provided some good info under "Tip of the Day" on sodium and water retention. Best regards. "The world's most incredible computer. . . The brain" Breaking News * Protein's Power To Preserve Lean Body Mass During Weight Loss <http://www.medicalnewstoday.com/medicalnews.php?newsid=62937> * Feeding your brain: new benefits found in chocolate <http://news.yahoo.com/s/nm/20070218/hl_nm/cocoa_brain_dc;_ylt=Auu0au5R3YxLg5QVX3kVq.oQ.3QA> * When pregnant mom eats fish, kids do better: study <http://news.yahoo.com/s/nm/20070215/hl_nm/seafood_pregnancy_dc> Tip of the Day Common Questions 1 What is an ideal Body Fat Percentage? Based on the ACSM guidelines, the ideal range for females is between 19% and 22% and males should range between 10% and 16%. Women just normally have more body fat than men. Do I have to exercise? Exercise is always encouraged upon approval from a physician. If you are trying to lose fat, the best time to exercise is first thing in the morning (but not on an empty stomach, you should eat carbs to bring up you glycogen levels and a little protein, at least 1 hour before working out), because the body more readily burns fat. If you currently do not exercise, start by walking around the neighborhood, doing some pushups or stretching. Fifteen to twenty minutes is enough for beginners to get started. If you follow a solid meal plan eating small meals every 3 hours you will begin to have more energy and in most cases will want to workout more. Should I be hungry? No, you should not be hungry when following your meal plan. If you are trying to lose fat, you should begin to feel hungry every three hours and this is an indicator to eat a meal. You may begin to notice that you are hungry every 2 or 2.5 hours, this is a sign that you are not eating enough and your ft nutrition formula / meal plan may need to be altered. Often this means your metabolism is speeding up. Do not try to gauge hunger in the first couple of days, because your body may be adjusting to the food, portion sizes and timing of meals. What is my Nutrition Formula? A nutrition formula is the amount and ratio of carbohydrates, proteins and fats that your body needs to function at optimal levels, while helping you reach your health, fitness or performance goal. Your nutrition formula should be re-calculated as your body composition, activity level, metabolism and goals change. How often should I weigh myself? It is not recommended that you weigh yourself every day. It is very common for a person's weight to fluctuate daily, due to many factors, such as eating foods high in sodium that would cause a person to retain water. It would depend on how much excess salt (or salty foods) you ate in how much time and how well your kidneys functioned. Salt is a compound containing 2 minerals, sodium and chloride and it attracts water. When the salt content of your blood goes up, it attracts water from around your cells (in muscles and organs) into your blood to dilute it. Otherwise, your blood would be too salty. There is salt as sodium outside every cell in your body. When the salt content of the fluid around your cells goes up, it attracts water from your blood and swelling occurs. Your kidneys are responsible for regulating salt and water levels in your body. When salt and water levels increase around cells, the excess is drawn into your blood, which is filtered by your kidneys. Your kidneys remove excess salt and water from your blood, both of which are excreted as urine. When your kidneys don't work well, fluid builds up around cells and in your blood. Your heart is the pump that pushes your blood around. If there is more fluid in your blood, your heart has to work harder and your blood pressure can go up because there is more pressure on the walls of your blood vessels. Your heart can get weaker or worn out from the extra work. Salt has been blamed in the past as causing high blood pressure. New research though is suggesting that too little calcium or potassium as having some impact on blood pressure. So salt may not be the only bad guy after all. It is normally recommended that you weigh yourself once a week and to remember to focus on fat loss rather than just weight loss. Remember, your total body weight includes lean body mass and we do not want this to decrease. Recipe of the Day Turkey and Avocado Lettuce Wrap 2 Tbls avocados 1 cup lettuce, romaine 2 tsp mustard ¼ cup onion 1½ medium tomatoes 7 slices turkey breast, deli-style 1 Tbl yogurt, nonfat-plain ¼ tsp salt, lite ¼ tsp black pepper ½ medium orange Set peeled orange, cottage cheese and lettuce aside. Combine yogurt, mustard, and avocado and spread on lettuce. Layer remaining ingredients on top, spice as desired, and roll into a wrap. Enjoy with orange and cottage cheese on the side. Nutritious Foods of the Day Do your best to eat a balance of carbs, protein, and fat every 3 hours. Carbs + Protein + Fat = Balanced Meal or Snack Carbohydrates * pita pocket, whole-wheat * cabbage * tortilla, ezekiel * green beans * asparagus Protein * beans, pinto * milk, non-fat * cheese, mozarella, non-fat * protein powder, chocolate * protein powder, vanilla Fat * walnuts, chopped * almonds, chopped * oil, sesame * oil, safflower * coconut, slivered -------------- HARDWORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES; SOME TURN UP THEIR NOSES; AND SOME DON\'T TURN UP AT ALL. GOD GAVE US TWO EARS AND ONE MOUTH; FOR THE SAKE OF HELPING OTHERS, USE THEM IN THAT PROPORTION. Be good to your body, it is the only place you HAVE TO LIVE! STAY THE COURSE!! Andrew Williamson, Lieutenant Commander U.S. Coast Guard