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Volume 5, Issue 8: August 2004 |
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"Thoughts lead to purpose— purpose goes forth in action— action form habits— habits decide character—and character fixes our destiny." Tyron Edwards Spotlight: The Exercise BallIt looks harmless enough. It's just a blow up ball. But if you've used one, you know that it can make an ordinarily simple exercise difficult. Try using a ball as a desk chair or in place of the sofa for a half hour and notice how you maintain good posture. You have no choice – you'd fall off of it if you didn't. One reason the ball is a great tool is that it's inexpensive and you can use it without any other equipment for a complete at-home workout. Another reason is that no matter what the exercise, you are using your abdominal and back muscles to balance. This is a more "real life" workout than most exercises. Many mainstream exercises consist of lying on a bench or leaning against a pad which isn't something you tend to do in the normal course of your day. When you simulate a more realistic action in your workouts you better strengthen your body against injury. Here's an exercise you can do at home (or anywhere for that matter):
As you "walk" your hands forward and the ball rolls down past your hips, do not let your back arch. With this exercise you use your abdominal, shoulder, chest and even tricep muscles to stabilize and keep in position. Get comfortable with a few reps and build up. If you're new to the ball, don't be deceived by its apparent ease. Trust me – you'll feel it tomorrow. SURPRISE: Study Shows Exercise Reduces Body Fat… WITHOUT DIETING!Most people think a combination of diet and exercise is needed to lose weight. Of course 95% of people who lose weight with diets regain their weight back eventually, but that's beside the point. A number of doctors in the Durham, NC area conducted a study "to determine the effects of different amounts and intensities of exercise training." While we know physical inactivity contributes to obesity, the authors of the study said that "The amount of activity needed to prevent weight gain is unknown." They selected sedentary, overweight men and women (aged 40-65 years) and divided them into the following three groups for an eight-month exercise program: (1) High amount of
exercise – vigorous intensity, And, the subjects were counseled not to change their diet! The results? They found a significant relationship between the amount of exercise and the amount of weight and fat loss. "Compared with controls, all exercise groups significantly decreased abdominal, waist, and hip circumference measurements. There were no significant changes in dietary intake for any group." In the end, the controls gained weight, both low-amount exercise groups lost weight and fat, and the high-amount group lost more of each. The authors also noted that the caloric imbalance in overweight individuals appeared to be small and reversible by a modest amount of exercise. Remember the length of this study was eight months. Some people aren't patient enough to last eight days! Stick with it and the results will follow. ARCHIVES OF INTERNAL
MEDICINE: Vol. 164 No. 1, January 12, 2004 Green Thumb = Glowing Health?Five Ways to "Weed" Away Your WaistlineI've always heard experts say gardening can be considered exercise. Secretly, I snickered at the thought – of course my garden consisted of a few potted plants on a balcony. How could I possibly appreciate the exercise value of real gardening? Well, now that I am caring for a third of an acre, I humbly admit that yes, gardening is a workout! The March 2004 issue of IDEA Health and Fitness Source noted that, "Recent studies suggest that daily gardening can reduce the risk of coronary heart disease, improve bone density and help prevent glucose intolerance." Who doesn't want those benefits? Unfortunately, like most areas of life, gardening has also been made easier. From leaf blowers to automatic mowers (to hired gardeners!) it is a challenge to get a workout in the yard – but not impossible. Here's how:
The size of your yard and garden will determine how much exercise or activity you can get. And while gardening may not produce six-pack abs, it certainly has benefits beyond a pretty yard. And when you enjoy it, all the better! Fun New Ways to Eat Your VeggiesBy
Susan Johnson For many of us, getting our daily recommended intake of vegetables can be a daunting task to say the least. While we know we should be getting more vegetables in our diet, we often stick with the few that are the easiest to choke down while ignoring the rest. However, eliminating these important veggies means missing out on a variety of nutrients that are not readily available from any other source. The good news is that there are a number of creative and tasty new ways to make vegetables more appealing to you and your family. PreparationOne of the easiest ways to change your mind about your least favorite vegetable is to try preparing it in a new way. Steaming and boiling are easy choices, but there are other simple preparation methods that can give them better flavor and texture. Stir frying is a good way to experiment with vegetables you might not normally eat. Carrots, mushrooms, zucchini, snow peas, broccoli, bok choy, cauliflower, onions and peppers are great for stir fry dishes and will stay firm rather than becoming mushy. Just add a little oil and low-sodium soy sauce and you’re on your way. Ever tried stuffing a tomato with tuna or spinach? How about a bell pepper stuffed with sausage and breadcrumbs or a potato stuffed with broccoli and cheese? The Internet is overflowing with recipes for stuffed vegetables. Try doing a quick search to see what you can find. With August well underway, grilling is a great way to enjoy summer vegetables while they are still in season. We all know how to grill corn on the cob, but how about grilled asparagus, eggplant, tomatoes, potatoes or even brussel sprouts? One trick of the trade is to soak vegetables in cold water for approximately 30 minutes before grilling to keep them from drying out. You may also want to brush them lightly with oil to prevent sticking or try a non-stick grilling basket. Read the full article here: http://www.peoplefitusa.com/Newsletters/johnson_aug2004.htm About The Author:Susan Johnson is the
founder of Susan's Healthy Gourmet, which provides fresh, nutritionally
balanced, and calorie-controlled meals that are individually prepared
and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS)
or visit them on the Web at www.susanshealthygourmet.com
(be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online monthly newsletter,
Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/ |
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