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March Newsletter
IN THIS ISSUE
5 FITNESS FACTS
Exercise of the Month
Win a T-Shirt!
Nutritional Information
Healthy Recipe
QUICK LINKS
Submit a Question
*submit a question or topic idea for future newsletters*

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5 FITNESS FACTS
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1. Although there is controversy surrounding resistance training for youth, it has been shown that regular participation in a weight training program can result in a fat loss among obese children and adolescents.
2. Short, high intensity interval sprints with short rest periods can improve aerobic capacity.
3. Increasing muscle strength through a resistance training program is shown to increase bone density.
4. On the other hand, inactavity actually has the opposite effect - resulting in a more rapid loss of bone mineral density. 
5. Gradual weight loss ensures maximum fat loss with preservation of lean tissue.  Rapid weight loss can result in the loss of 3x more lean tissue that fat tissue.

*these facts can be found in the 3rd Edition of NSCA's Essentials of Strength Training and Conditioning 
EXERCISE OF THE MONTH
Lying Pull-Up
Lying Pull-Up
Click HERE to see how do this exercise correctly.
This exercise is great for your back, especially your lats.  Because you can do this exercise anywhere you have no excuse not to try it!
Issue: #2 March 2009
Greetings!

Thanks for being a part of my newsletter!  I hope each month provides you with some fun and useful health and fitness information.  While there is different content in each issue, each one includes an "Exercise of the Month" and "5 Fitness Facts."  If you have suggestions about future newsletter content or questions you'd like answered please email me.  Feel free to forward this to any friends by using the link: Forward to a Friend
  Challenge Contest

Be the first to email me with the correct answer to each question & win a Brooks Sports t-shirt of your choice!

1. How many bones are there in the body?

2. Who is the only women to simultaneously hold both the American record and the world record in the pole vault?

3. What is the recommended water intake per day for an adult human?

4. What is the recommended daily fiber intake for an adult human?

5. Losing 1 pound of weight will decrese how many pounds of pressure on your knees/body?
 
6. Who won the 2008 NCAA Division 1 Women's Cross Country Championship? 
Smart Nutrition for Busy People
In January I attended a 90-minute nutrition class at North Seattle Community College called "Smart Nutrition for Busy People: Healthy Eating on- the-Go," taught by Gail Hilderbrand.  I wanted to pass along a few interesting things she shared with the class that could help you make healthier food choices:
 
-          Breakfast is the most important meal of the day so it should also be the largest.  Follow it up with a moderate lunch and small to moderate dinner, allowing snacks throughout the day as needed.
-          Planning is the key to success for smart and healthy eating.  Plan for the week and for each day.  Think ahead about what you need for each meal during the week and make one big trip to the grocery store to pick up everything.  When you get home cut up all the vegetables so they're ready to cook when you need them.  Each morning do not walk out the door without knowing where each meal will come from.  Will you pack a lunch and pick-up a snack at the grocery store near work?  Are you going out to lunch but need a pre-workout snack in the afternoon?  Be prepared for the day when you leave the house.
-          Find 3-4 quick meals that you like to eat and have the staple ingredients on hand at home.  Additionally here are a few staples to consider always having available at home: peanut or other nut butters, eggs, garlic cloves, peppers, broccoli, sweet potatoes/yams, green leafy vegetables, raw honey, frozen fruits and vegetables, whole grain tortillas, whole grain bread, soy sauce, canned tomatoes/tomato sauce, sea salt, olive oil, canned tuna or salmon, brown rice, rolled oats, almonds, walnuts, pine nuts, cottage cheese, yogurt.
-          Add leafy green vegetables to everything!  Chop them up to put in sauces, stir fry, omelets or on sandwiches.  Be creative and try to include them in every meal.
-          Three to Four ounces of protein (about the size of your fist) should also be included with every meal.  Meat, eggs, beans and soy products, dairy products like yogurt and cottage cheese, or simply a glass of 1% milk.
-          Don't shovel food into your mouth.  Slow down when you eat.  The nutrients will process more effectively and you will be more aware of inward signs of fullness.
-          Focus on increasing the caloric intake in the following areas of your diet:  complex carbohydrates (whole wheat and grain products), "Whole Foods" (foods close to their natural state), leafy green veggies (not just spinach, there's lots to choose from), sweet veggies like yams and squash, fruits, lean proteins (fish, chicken, nonfat cottage cheese, nut butters, tofu, beans, lean beef, eggs), healthy fats - mono and poly unsaturated fats like canola and olive oil, nuts, avocado, sesame seeds, water.
-          Focus on decreasing caloric intake through the following areas of your diet: sugar (**the average person consumes 150 lbs. of sugar per year!**), refined/simple carbs (pastries, chips, white bread), saturated fats (cream, meat skin, cheese, bacon, butter), hydrogenated oils/trans fats, caffeine, alcohol
-          Follow the 90/10 Diet Rule: 90% of your calories should come from good quality food sources, and allow yourself 10% leeway for things you enjoy or slips during the day.  This will help you keep a healthy mindset, stay focused and prevent big unhealthy food binges.
Healthy Eating Recipe

Pear Crisp with Oat Streusel Topping
Next time you're in charge of bringing desert try this healthier option from the "October 2007 Cooking Light" magazine.

Ingredients:

Crisp:
7 3/4 cups cubed Bartlett or Anjou pears
1 cup golden raisins
1 tbsp all-purpose flour
1 tbsp fresh lemon juice
1/2 tsp ground cinnamon (more for taste)
1/4 salt
Cooking spray
 
Topping:
1/2 cup all-purpose or wheat flour
1 cup regular oats
1/4 packed brown sugar
1/8 tsp ground cinnamon (more for taste)
1/4 cup chilled butter, cut into small pieces 

     - makes 8 1 cup servings
 
Preparation:
1. Preheat oven to 375 degrees
2. Combine first 6 ingredients in a large bowl.  Toss to combine
3. Spoon mixture into an 11x7-inch baking dish coated with cooking spray
4. Lightly spoon flour into a dry measuring cup; level with a knife. 
5. Combine flour, oats, sugar and cinnamon in a small bowl and stir to combine.
6. Cut butter with pastry blender or 2 knives until mixture resembles very coarse meal.
7. Sprinkle oat mixture evenly over pear mixture in baking dish.
8. Bake at 375 degrees for 50 minutes or until browned on top.


Nutritional Value Per Serving:
Calories: 303 Protein: 3.7g  Carbs: 60g  Fiber: 6.9g  Fat: 6.8g
Pure Body Fitness is a personal training company that operates around the Seattle area to help clients accomplish various fitness goals.  I work with people at two studios - Fuerte Fitness in Wallingford, and Urban Kinetics on Capitol Hill - as well as in homes with proper equipment and at local parks and tracks.
 
Sincerely,
 

Kate Conwell
Pure Body Fitness