March 02, 2006
Fitness news you can use right away.
March 2006
Issue #17
Table of Contents:
Nutrition: Popeye Was Right
Fitness Q&A: Will Eating After 8 pm Make Me Fat?
Tailored Fitness Move: Quadruped Hip Extension
Fitness Research: Getting to the Bottom of Glute Training
Tailored Fitness Recipe: Spinach Sauté with Garlic and Parmesan Cheese
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Popeye Was Right
Remember how Popeye made himself super strong by eating spinach? You may be surprised to learn that he may also have been protecting himself against a number of diseases at the same time.
The vitamin K in spinach helps maintain bone health. There is 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach.
The beta-carotene and vitamin C(antioxidants with anti-inflammatory properties) in spinach can also help with inflammation, like that in asthma, osteoarthritis, and rheumatoid arthritis. They can also help protect the colon cells from the damaging effects of free radicals. The folate in spinach helps to prevent DNA damage and mutations in colon cells, despite being exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.
Spinach provides iron for a lot less calories than red meat (a well known source of iron) and is totally fat-free.
So enjoy this month's spinach recipe. You just might be doing yourself a big favor.
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Q&A: Will Eating After 8 pm Make Me Fat?
Assuming that you need the calories, generally speaking eating at night will not automatically make you fat. Your metabolism does not shut down at night. You still need to give your body the fuel to repair itself during sleep, and to prevent it from going into a catabolic (muscle wasting) state brought on by a long period of fasting. This is really important if you work out later in the day.
After a workout, your body needs a good source of carbohydrates, and will use these carbs for repair, so don't skimp because you think eating at this time will make you fat.
Make sure you are eating healthy foods later in the day -- such as lean meat, healthy fats, plenty of vegetables, and even some complex carbohydrates if you are really active later in the day -- to reduce your risk of adding unwanted body fat, but there is no need to avoid eating altogether.
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Tailored Fitness Move: Quadruped Hip Extension
The glutes are the source of power in most sporting and every day activities. According to a recent ACE study, quadruped hip extensions among others generated significantly more muscle activation than squats. Here's how to do quadruped hip extension.
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Tailored Fitness Research:
Getting to the Bottom of Glute Training
The American Council on Exercise (ACE) and exercise scientists at the University of Wisconsin, La Crosse, recently studied the most effective way to work the gluteus (butt) muscles. They used electromyographic (EMG) analysis to measure muscle activation of eight common gluteal exercises.
The exercises were:
Quadruped Hip Extensions
Lunges
Step Ups
Squats
Four-Way Hip Extensions
One-Legged Squat
The results?
Gluteus maximus
Their findings showed that even though squats generated significantly more muscle activation than both the horizontal and vertical leg presses, there was no significant difference in EMG activity when compared to the other exercises.
Gluteus medius
The quadruped hip extensions, stepups and lunges generated significantly more muscle activation than squats. The horizontal and vertical leg presses generated the least amount of activity.
According to the researchers "There was no clear winner, but this study did confirm the value of five exercises, single-leg squats, quadruped hip extensions, step-ups, lunges and four-way hip extensions—as effective alternatives to traditional squats."
Source: American Council on Exercise (ACE)
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Tailored Fitness Recipe: Spinach Sauté with Garlic and Parmesan Cheese
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
salt to taste
freshly ground black pepper
1 tablespoon grated Parmesan cheese
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.
Nutrition Facts
Serving Size about 1 cup
Amount Per Serving
Calories 21
Total Fat 1g
Saturated Fat 0g
Protein 1g
Total Carbohydrate 1g
Dietary Fiber 1g
Sodium 106mg
Percent Calories from Fat 55%
Percent Calories from Protein 20%
Percent Calories from Carbohydrate 26%
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Rick DeToma, Fitness Coach and Personal Trainer
Helping Busy Men and Women Get Fit in The Privacy of Their Own Homes
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1595 Highland Street, Holliston, MA 01746
Phone: 774-217-3207