Fitness and Nutrition
in a Nutshell
October 2008
Nutrition Tip
Caffeine
Are you wide-eyed in the wee
hours of the night or are you running to the nearest bathroom multiple times a
day? It could be that caffeine habit you’ve avoided for so long. If you’ve ever
wondered how much caffeine you down each day then take a look at the list I’ve
compiled of beverages and caffeinated foods to help you tally your intake. A
switch to less caffeine could do wonders for you! It may even get rid of your
headache.
Food/Drink Caffeine
(mg)
Cola (12oz) 45
Black Tea (8 oz) 40
Oolong Tea (8 oz) 30
Green Tea (8 oz) 20
White Tea (8 oz) 15
Decaf Tea (8 oz) 2
Herbal Tea (8 oz) 0
Generic Coffee (8 oz) 133
Starbuck’s Brewed Coffee (16
oz) 320
Starbuck’s Espresso (2 oz) 150
Glaceau Vitamin Water Energy
Citrus (20 oz) 50
Red Bull (8.3 oz) 80
Enviga (12 oz) 100
Hershey’s Special Dark
Chocolate Bar (1.45oz) 31
Hershey’s Chocolate Bar
(1.44 oz) 9
For a more comprehensive
list, you can visit http://www.cspinet.org/new/cafchart.htm
FYI: Any tea can be
decaffeinated by steeping a tea bag for 30 seconds in boiling water, discarding
the water and then steeping again with fresh boiling water.
Fitness Tip
Pain in the …
BACK pain affects four out of five Americans at some point in their lives
according to the Mayo Clinic. It is also one of the most frequent medical
complaints cited by physicians. To maintain a healthy back try the following:
Fit to the Core-Abdominal exercises help to strengthen and to protect the back. Seek the
help of a certified fitness trainer for instruction on using a stability ball
to build strong core muscles.
Use it or Lose It-Tight and inflexible
hamstrings with a limited range of motion in the trunk can increase the chance
of injury or make existing back pain worse. Pilates, yoga, and a regular set of
cool down stretching can increase flexibility and reduce tension or excess
tightness of muscles.
Less Fat More Fit- Excess body fat especially in the abdominal region can put a strain on
the back. Try carrying a 20 lb backpack on the front of you to see how hard it
is to keep proper body alignment. Maintaining a healthy body fat percentage can
help.
Lift With Caution- When lifting, stand close to the object with your feet planted and
shoulder width apart. Bend your knees
and squat with proper spine alignment and hold your abdominal muscles tight as
you lift. Strengthening leg muscles can
also help when lifting heavy objects.
Sometimes we do not think of
protecting our backs until the back pain finds us.
Highlight of the Month
Mini Nutrition Phone Consult
Sandra is offering free mini nutrition phone consults for
the month of October 2008. If you are curious about your level of nutrition or
just have a question about food, then here’s your opportunity to get more
information. Call (502) 339-9202 to get started right away.
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
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.