Fitness and Nutrition
in a Nutshell
May 2009
In this month of MAY, let’s
get in the driver’s seat and take charge of our health. Turn MAYbe into
absolutely! It doesn’t take much of a change to see progress, but you do need
to take those first few steps to start the process. Sometimes it helps to reach
out for some professional assistance to get you started. That’s why we are
here. Don’t hesitate to call on us to point you in the right direction.
Nutrition Tip
How Sweet It Is…
Sugar in all of its forms is
sweet stuff. You may see some unusual names for sugar more often these days.
Many of these “new” forms are not really new, but they are regaining popularity
as we try to return to more natural forms of foods. Listed below are the more
common types of sugar you may come across and pertinent information about each.
The more natural the form, the more nutrients that remain intact and are then
available to the body. They are listed in alphabetical order. Whichever kind
you choose, keep in mind that sugar should only contribute 10% or less of your
total calories for the day.
● Agave nectar or
syrup- comes from the agave plant; similar to honey, but sweeter and not as
thick; contains fructose and glucose; has a lower glycemic index than other
natural sweeteners. The darker the color the richer the taste. Often used in
iced tea or to replace honey in recipes
● High Fructose Corn
Syrup- made from corn it is 50% glucose + 50% fructose; it is nutritionally
equivalent to table sugar (sucrose) with 4 calories per gram and is
indistinguishable from white sugar by the body once absorbed into the
bloodstream.
● White Sugar- refined
grain from sugar cane or sugar beets
● Brown sugar- white
sugar with a bit of molasses added
● Powdered or
confectioner’s sugar- finely ground white sugar
● Rapidura- natural
form of sugar with the molasses still intact; similar to sucanat
● Sucanat- (stands for
sugar cane natural) sugar in its most natural form; water is evaporated from
the cane sugar to make pure dried sugar cane juice; it retains its molasses
content; can be used as a substitute for brown sugar; has a distinctive
molasses flavor; many natural minerals are retained during production
increasing its nutritional value over table sugar
● Turbinado (raw
sugar; also called Demerara)- contains only a small amount of its original
molasses content so it is closer to regular table sugar with a slight brown
hue.
Fitness Tip
If the Shoe Fits!
With each sport or athletic
event comes the need for the proper gear or equipment. One reason that walking and running are
popular modes of exercise is because they do not require a lot of expensive
equipment. However, having the proper
footwear is a necessity to avoid injury and to keep you on the road.
When shopping for shoes
please consider the following:
Seek a
Professional-Running specialty
stores usually have a qualified staff person who can assist you with the best
shoe selection for your foot. Bring in your previous shoes and plan to spend
some time trying on various brands of shoes.
Function
over Fashion-Shoes fall into three
main categories: Stability, Neutral, or Motion Control. Depending on the type
of arch you have, you can determine which category you fit into. Beware!
Sometimes the best shoe for you may not come in your favorite color.
Shock
Absorbers-When you walk or run you
have three times your body weight compressing on your joints. Walking or
running can be painful without the correct footwear to absorb that shock.
Sometimes orthotic inserts can help
with minor nagging knee, foot, or back ailments.
Spare the
Mileage- Athletic shoes should be
reserved for exercise activities and not for mowing the lawn. Shoes should be
replaced every
300
to 400 miles.
Wear them
Home- You should not have to “break
the shoes in!” A great pair of fitted
shoes should have your feet saying, “AHHH!!” You should want to wear them home.
Highlights
We want to help you reach your goals…
Exercise Buddies!
Looking for a way to stay
motivated and to keep exercise fun? Time
Out Fitness offers buddy sessions
where you share the trainer and the cost. Call Mary today at 502-558-8693 for more information.
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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