Fitness and Nutrition
in a Nutshell
April 2009
Remember that feeling of
accomplishment the last time you did a spring cleaning? Maybe it gave you a
jolt of positive energy and made you breathe more freely. Or maybe it simply
was a task you could check off of your to do list. Either way, you felt good
about it. This year you might be intent on doing your spring cleaning around
the house again, but take that same energy and use it to clean up your health
too. You can clear out the clutter and sweep out the old habits one at a time.
Nutrition Tip
Clear Out the Clutter
Step 1:
Take some time to go through your pantry, refrigerator and freezer. Get rid of
the foods that have been sitting for too long and are no longer fresh and the
items that your family will not eat (no matter how much you want them to!). Be
sure to check “use by” or “better if eaten by” dates. Not sure how long you can
keep things? Visit http://www.foodsafety.gov/
for more information.
Step 2:
Find recipes to use the items you have on hand now. Create a weekly menu that
includes these dishes. This will help you clear out the canned and boxed goods
that need to be eaten up. Even staple items have a shelf life.
Step 3:
Assess what’s left. Vow to downsize. Instead of throwing out the junk food, let
it be known that you will not be replacing those items once they are gone. Do
you have 16 boxes of cereal? Keep a few healthy options around and your
decision making for breakfast becomes much simpler.
Step 4:
Eating clean. Now that your kitchen has been cleaned out, you can replenish
with fresh food. Try to curtail your purchases of processed food as much as
possible. There’s more nutrition in natural, unprocessed food.
These simple steps will give
you that sense of accomplishment and propel you down the road to better health.
Fitness Tip
Put a Spring Into Your Step
You know that spring has
sprung as you hear the birds chirping, notice buds on the trees, and see many
out walking or pounding the pavement.
Walking is the most common
type of exercise performed by Americans.
That may be because walking can be done in many different environments,
it requires minimal equipment, and it can be performed in short or longer bouts
during the day.
But is walking really good
for health? What are the true benefits of walking?
- Decreases
Risk Factors- Research shows that those who walk 30 or more minutes,
5 times a week, had 30% lower risk of heart disease than those who did not
do any regular activity. People with high blood pressure,
type
2 diabetes, and high cholesterol experienced positive results from a regular
walking program.
- Decreases
Body Fat- Walking is a moderate intensity exercise that
burns calories at a slower rate than vigorous exercise like running.
However, some are able to walk for longer periods than if engaged in
intense activities. Those who adhere to walking 10,000 steps per day will
lose weight over time. Calorie intake must be taken into consideration if
weight loss is a primary goal.
- Improves
Overall Well Being- Along
with the physical benefits of walking, one can also experience
psychological benefits. Self esteem improves and confidence builds as one
sticks with a walking program. This in turn feeds ones motivation and
helps with exercise adherence.
Although walking is only one
choice of exercise and may not be for all, it is a valuable option and has
proven to improve one’s overall health.
Highlights
We want to help you reach your goals…
Group Nutrition and Fitness Class
Do you have a church, tennis,
knitting, professional or service oriented group that could benefit from a
combo health class? Nutrition Works and Time Out Fitness will come to your
location (within
Cost: $10 per person (minimum 10 people)
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get you to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine, and are entitled
to a complimentary 8 week fitness checkup. You will also get a private session
with Sandra for a nutrition evaluation. Your daily dietary habits and 24 hour
food record will be reviewed and dietary recommendations will be suggested to
suit your goals.
Cost: $60
What are people
saying?
“In just eight weeks, I lost 3% body fat, decreased
8.8 pounds of fat weight, and gained 6.3 pounds of lean muscle weight. Mary did
a lot for me, but most importantly she taught me how to take care of myself. I
am still exercising and trying to eat right. I still have a ways to go, but
thanks to Mary Glover at Time Out Fitness, I know that I can do it. Thanks
Mary!”
-J.H.
I Added Foods to My Diet
"...your program changed my life by making it
(1) longer and (2) better. Not only did your program teach me what to avoid but
also- and even more importantly- what new foods to add to my diet. You taught
me how to survive the toughest holiday party environments and to find good
nutrition among many temptations. As your tutorials progressed, my cholesterol
decreased along with my blood pressure."
-D.V.
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 |
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