Fitness and Nutrition
in a Nutshell
April 2008
Welcome to our first
newsletter! We at Nutrition Works
and Time Out Fitness know how
daunting it can be for our clients to make sense of all of the nutrition and
exercise information in the media. Because we care about you we have teamed up
to send you a monthly nutrition and fitness tip that will guide you on your
journey of living a healthy lifestyle.
Nutrition Tip
No fooling! It takes 3500
calories to make up a pound of body fat. In order to lose a pound you need to
burn off and consume that same 3500 calories. That may seem like an overwhelming
task but divide 3500 by 7 days in the week and now you only have to deal with
500 calories per day. You can exercise to lose 250 of those calories and reduce
your daily intake by the other 250 calories—and voila! If you did that each day
of the week you would be one pound lighter.
Are you wondering how to cut
back on calories? Pay attention to portion sizes—the majority of us eat two or
three times the appropriate amount. Cut your portion sizes in half, slow down,
and read labels for an accurate measurement of one serving.
Fitness Tip
Just how active are you? A
good way to track your daily movement is to wear a pedometer. To achieve good health you should aim to take
10,000 steps a day (the equivalent of walking about five miles). If your goal is to lose weight, you should
gradually work yourself up to 12,000 to 15,000 steps a day. This is a fun way
to challenge yourself to move more and you will find yourself: Parking the car
in the farthest space, taking the stairs instead of the elevator, dancing
around the house, and getting up off the couch to change the TV channels.
So clip on your pedometer
when you rise in the morning and don’t take it off until bedtime. Reward
yourself by putting a quarter in a jar each day that you reach your goal of
10,000 steps. Use the money to treat yourself to a movie, new exercise clothes
or a music CD. Now get up and make every
step count!
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
Please feel free to forward this information
to a friend. If you no longer wish to receive these emails, please reply to
this message with “Leave this list” in the subject line or email to mglover@timeoutfitness.net.