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July Newsletter
IN THIS ISSUE
5 FITNESS FACTS
Exercise of the Month
Are All Vegetables Created Equal?
Healthy Eating Recipe
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5 FITNESS FACTS
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1. Up to 35% of your daily caloric intake should come from quality fat sources, like lean meats, nuts, and avocados.
2. Carbs with a low glycemic index promote weight loss because they help you feel full longer; therefore helping you eat less at following meals.
3. The most sensitive parts of the body are the mouth and fingertips. 
4. L-Glutamine, a semi-essential amino acid, has been shown to improve recovery time after workouts, aid in digestion, and boost your immune system.  You can take the amino acid as a supplement following workouts, or find it in beef, fish, poultry, eggs, dairy, legumes and raw cabbage.
5. It takes about 20% more time to burn 300 calories cycling than resistance training, so start pumping some iron! :-)
EXERCISE OF THE MONTH
Romanian Deadlift (RDL)
CLICK HERE
to see how to do this exercise properly.
The RDL is a full body lift that is great for your lower back and hamstrings.  The most important thing is that you keep your back flat the entire time, not rounded at all, tighten your core, and have a slight, but not increasing, bend in your knees.
Issue: #6   July 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 each issue contains different content, every one includes an "Exercise of the Month" and "5 Fitness Facts." If you have suggestions for future newsletters, or questions you'd like answered, please e-mail me.
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Are All Vegetables Created Equal?

Summarized from an article by Bonnie Liebman and Jane Hurley

While including vegetables in your diet is beneficial no matter which ones you pick, some vegetables provide more nutrients and vitamins than others.  Here are five reasons to include all vegetables in your diet:

1) They're low in calories: Most vegetables have 10-50 calories per serving, with higher calorie veggies having only 100 calories per serving
2) They're full of vitamins, minerals, and phytochemicals:  Some veggies include vitamins that are hard to find in other foods, and all veggies contain some vitamins and minerals that your body needs to function properly.
3) They could lower your risk of stroke and heart disease: A study showed that people who ate 5-6 servings per day of vegetables had 18% lower risk of heart disease and 7% less chance of stroke than those who ate one to two servings per day.
4) They're a great source of potassium: Potassium helps lower blood pressure, reduce the risk of stroke and increase bone density.  While not many foods are high in potassium, veggies are a great source.
5) They're a great source of vitamin K: Green leafy vegetables are a great source of this vitamin which is known for its role in helping blood to clot appropriately.

Here are the "best" ranked vegetables to eat based on three criteria: 1) The Dietary Reference Intake (DRI) for six nutrients; 2) The Daily Value (DV) for fiber; 3) The daily targets devised for lutein and carotenoids other than lutein.
  (in rank order)
Kale
Spinach
Collards
Pumpkin
Sweet potatoes
Broccoli
Carrots
Romaine lettuce
Red bell peppers
Raw and sun-dried tomatoes
Brussel sprouts
Butternut squash
Peas

These vegetables are the best because they're rich in lutein and beta-carotene, and supply vitamin K and some of just about everything else (calcium, fiber, folate, iron, and vitamin C).
 
Greek Salad
Since you know vegetables are good for you, combine peppers and a cucumber in this quick and easy Greek Salad, and use it as a compliment to any summer meal.
 
Ingredients:
1 green pepper, sliced
1 red pepper, sliced
1 yellow pepper, sliced
1 unpeeled cucumber, sliced
2 tablespoons lemon juice
3 tablespoons red wine vinegar
4 ounces feta cheese, crumbled
teaspoon oregano
 
Preparation:
1. Mix peppers and cucumber in a bowl.
2. Add lemon juice, vinegar, and oregano.  Mix will.
3. Top with crumbled feta cheese.
    Optional:  For a richer flavor, let the salad marinate for a few hours, and then drizzle with olive oil.

Nutritional Information:
Serving Size: 1 cup
Carbs: 8 grams.     Protein: 5 grams.     Fat: 8 grams.
Calories per serving: 100.     Total Calories: 400

Recipe can be found in Brenda Ponichtera's (RD) cookbook "Quick and Healthy Recipes and Ideas: For People Who Say They Don't Have Time to Cook Healthy Meals."
 
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