Fitness and Nutrition
in a Nutshell
November 2008
With a little chill in the
air, we are beginning to feel the seasons changing. It’s a fun time of year
with the opening of Churchill Downs, falling leaves and you guessed it--- the
beginning of party season (did you think it was called autumn?). If you pull up
your bootstraps and clamp on your thinking cap you’ll make it through with
cherished memories and no guilt. Now is the time to put together your plan of
action. Don’t wait until Thanksgiving. Think about how you can eat better and
exercise consistently.
Nutrition Tip
Vitamin D
We know it’s important, but
why is vitamin D getting so much attention lately? Not only is it good for bone
building, but it is also showing a strong reduction in the risk of chronic
diseases like cancer, heart disease, type 1 diabetes, rheumatoid arthritis, and
other autoimmune diseases.
Most Americans fall short on
the recommended amount as it stands now and there’s plenty of talk of raising
the Dietary Reference Intake (DRI) set by the
When deciding if you are
getting enough, take into consideration the food you eat as well as any
supplements that contain vitamin D. Good sources of vitamin D are fortified
milk, most fish, oysters, eggs and dairy products made from fortified milk.
Unprotected exposure to sunshine is another good source; just 10-15 minutes
daily (sunscreen will block the absorption of vitamin D).
Current Dietary Reference
Intakes for Vitamin D:
Children 200 IU
Adults ≤ 50 yrs 200 IU
Adults 51-70 yrs 400 IU
Adults > 70 yrs 600 IU
Fitness Tip
Start with Small Steps
Sometimes it seems like we
treat our cars better than our own bodies. Are you happy with the model that
you are, or would you think about a trade in?
Do you think of your body as
a gift that you are fully responsible for its upkeep? Self acceptance is the
first step in becoming healthier. We all have to recognize where we are in
regards to really wanting to change our behaviors. Are you rewarding yourself
with proper food, exercise and gratitude?
Start each day with a small
promise to yourself like moving your body for 30 minutes. Park the car farther
and walk, take the stairs, refuel with healthy snacks after a workout, drink
more water, and say positive things about yourself. Write down a goal at the
beginning of each week and reward yourself for sticking to your promise to take
better care of your body. These small goals will keep you focused on the bigger
picture of becoming a healthier and happier you.
Highlight of the Month
Group Nutrition and Fitness Class
Do you have a church,
mahjong, tennis, knitting, or professional 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 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 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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