February 02, 2006
Fitness news you can use right away.
February 2006
Issue #16
Table of Contents:
Nutrition: Crack One of These Open
Fitness Q&A: Which is better for burning f.a.t a low of high intensity cardio workout?
Tailored Fitness Move: The Good Morning WIth a Medicine Ball
Fitness Research: Doing This Keeps You Lean
Tailored Fitness Recipe: Easy Breakfast Burrito
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Crack One of These Open
Eggs are a good source of low-cost high-quality protein, providing over 5 grams of protein in one egg yet only 68 calories.
Eggs provide choline. So what? While our bodies can produce some choline, we cannot make enough to offset an inadequate supply in our diets, and choline deficiency can lead to the deficiency of another B vitamin that's important for health, folic acid. One large egg provides 300 micrograms of choline (all in the yolk.)
We now know that eggs do not significantly raise cholesterol levels in most people. The latest research suggests that eating whole eggs may result in an improvement in your blood lipids (cholesterol) profile—even in people whose cholesterol levels rise when eating cholesterol-rich foods. Nutrition experts have now determined people on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels.
Lutein, a carotenoid thought to help prevent age-related macular degeneration and cataracts, may be found in even higher amounts in eggs than in green vegetables such as spinach, which have been considered its major dietary sources, as well as in supplements. Egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach.
So try this month's recipe and enjoy some eggs as part of your healthy breakfast.
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Q&A: Which is better for burning f.a.t a low of high intensity cardio workout?
One of the biggest fitness myths is that low-intensity cardio is best for f.a.t burning. The argument behind this myth is that low-intensity aerobic training will allow your body to use more f.a.t as an energy source, and therefor you'll lose body f.a.t.
It is true that a higher proportion of calories burned during low-intensity exercise come from f.a.t (about 60 percent as opposed to approximately 35 percent from high-intensity programs), high-intensity exercise still burns more calories from f.a.t overall.
Say you perform 30 minutes of low-intensity aerobic exercise (at 50 percent of max), and burn about 200 calories - about 120 of those come from f.a.t (60 percent). Exercising for the same amount of time at a high intensity (75 percent of max) burns about 400 calories. At 35 percent, 140 of the calories you've burned will have come from stored f.a.t. The more vigorous exercise burns both more total and more f.a.t calories.
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Tailored Fitness Move: Good Morning With a Medicine Ball
Most people in their lifetime will have an injury to the lower back. One way to help prevent such injuries is to do the good morning.
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Tailored Fitness Research:
Doing This Keeps You Lean
Research suggests that people who are successful at losing w.e.i.g.h.t – and, more importantly, keeping it off – eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more.
Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day.
It is not known what subjects ate for breakfast but most followed a high-carbohydrate, low-fat diet.
Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.and American Council on Exercise (ACE)
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Tailored Fitness Recipe: Easy Breakfast Burrito
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
1 egg
salt and pepper to taste
1 ounce shredded, reduced-fat Cheddar cheese (or other cheese such as Monterrey Jack or mozzarella)
1 whole wheat flour tortilla
Cooking Instructions
1. Heat 2 non-stick skillets over a medium heat on the stove (one for the tortilla and one for the egg).
2. In a small bowl, whisk the egg with salt and pepper until the yolk and white are evenly mixed.
3. Place the tortilla in one skillet to warm it, about 1 minute per side.
4. Pour the egg mixture into the other skillet and stir until light, fluffy and cooked through.
5. Lay the warmed tortilla on a cooking board or plate and place the cooked egg in the middle, sprinkle with the cheese, roll up tightly and serve.
Nutrition Facts
Serving Size 1 burrito
Amount Per Serving
Calories 269
Total Fat 10 g
Saturated Fat 4 g
Protein 15 g
Total Carbohydrate 28 g
Dietary Fiber 0 g
Sodium 456 mg
Percent Calories from Fat 35%
Percent Calories from Protein 23%
Percent Calories from Carbohydrate 42%
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Recommended Fitness Product
Take at look at Will Brink's Diet Supplements Revealed (Ebook & Members zone.) They are giving away f.r.e.e extracts from the e-book so you can see inside at exactly what your getting. It's well worth a look.
Just go here:
Diet Supplements Revealed
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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