November 03, 2005
Fitness news you can use right away.
November 2005
Issue #13
Table of Contents:
Nutrition: It's Not Just For Thanksgiving Anymore
Fitness Q&A: I would like a diet to go bye for the next few weeks. I am trying to lose w*e*i*g*h*t for a wedding
Tailored Fitness Move: External Shoulder Rotation
Fitness Research: Hatha Yoga is a Great Workout, Right?
Tailored Fitness Recipe: Fresh Greens with Grilled Turkey, Apples, Walnuts and Cranberry Vinaigrette
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It's Not Just For Thanksgiving Anymore
It's hard to beat a lean protein source like Turkey. A four ounce serving provides 32.5 grams of protein, along with 2.3 grams of saturated fat, about half the amount of saturated fat found in red meat. With all the different ways to serve turkey there's no reason to serve it only at thanksgiving.
Turkey is a very good source of the trace mineral selenium.
Selenium:
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helps prevent cellular damage from free radicals
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may also prevent or slow tumor growth
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helps regulate thyroid function
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plays a role in the immune system
Turkey is also a good source of the B vitamin niacin and B6
Niacin:
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is required by components of DNA
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deficiency has been directly linked to DNA damage
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is essential for the conversion of the body's proteins, fats, and carbohydrates into usable energy
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helps optimize blood sugar regulation
Vitamin B6:
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Q&A: I would like a d*i*e*t to go bye for the next few weeks. I am trying to l*o*s*e w*e*i*g*h*t for a wedding. I could use to lose at least twenty pounds.
I get this kind of question all the time. How much time do you have to lose 20 pounds? 20 weeks? 10? If you were to do everything "right" and workout hard, you could lose 20 pounds in 10 or 12 weeks. But by d*i*e*t alone? No way.
Permanent w*e*i*g*h*t l*o*s*s is a life long event. You need to consistently eat right, small frequent meals of protein, carbs and healthy fats 5 - 6 times a day, train with weights to build muscle, and do moderate cardio. That is the way to get your metabolism working for you.
Following some fad d*i*e*t in the hopes of dropping twenty pounds will get you no where in the long run. You'll end up weaker, with less muscle mass and not have learned how to control your eating habits for life-long health.
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Tailored Fitness Move: External Shoulder Rotation
The rotator cuff is another often overlooked muscle group. This exercise targets the Infraspinatus and teres minor. To prevent injury include external shoulder rotation in your home workout. Look here for External Shoulder Rotation.
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Tailored Fitness Research: Hatha Yoga is a Great Workout, Right?
Researchers from Texas State University-San Marcos demonstrated that hatha yoga may have little cardiovascular benefit. This study suggests that it should be performed in combination with regular aerobic exercise to achieve overall health related fitness.
The purpose of this study was to determine the metabolic and heart rate (HR) responses of hatha yoga. Twenty six women (19-40 years old) performed a 30-minute hatha yoga routine of supine lying, sitting and standing postures. Physiological responses from the hatha yoga were then compared to the physiological responses seen when sitting in a chair and walking on a treadmill at 3.5 miles per hour (mph). The primary results of this study showed that the cardiovascular and HR responses during a 30-minute hatha yoga routine, although higher than at rest, were significantly lower than the responses seen at a moderate exercise intensity, i.e., walking at 3.5 mph.
Although results from this study suggest that hatha yoga may be insufficient for enhancing cardiovascular fitness and promoting weight control, hatha yoga may still be considered a viable mode of exercise for promoting muscular fitness and increasing flexibility. Therefore, one should perform hatha yoga as an adjunct to regular aerobic exercise to enhance overall health-related physical fitness.
Clay C, Lloyd L, Walker J, Sharp K, Pankey R. (2005). The metabolic cost of hatha yoga. Journal of Strength and Conditioning Research, 19(3): 604–610. (10/13/2005)
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Fresh Greens with Grilled Turkey, Apples, Walnuts and Cranberry Vinaigrette
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
For the Maderia wine vinaigrette:
1 finely chopped shallot
4 tablespoons finely diced dried cranberries
1 tablespoon red wine vinegar
2 tablespoons extra virgin olive oil
1 tablespoon freshly chopped parsley
freshly ground black pepper
salt to taste
For the grilled turkey:
4 turkey cutlets, about 4 ounces each
2 teaspoons olive oil
salt and pepper to taste
For the green salad:
8 cups fresh baby greens, washed
2 large tart apples (granny smith or other), cored and diced
4 tablespoons chopped walnuts
Cooking Instructions
For the cranberry vinaigrette:
1. In a small mixing bowl, whisk the shallots, cranberries and vinegar together. Continue whisking gently while adding the oil and parsley. Add salt and pepper to taste.
For the grilled turkey:
1. Preheat the grill to medium-high.
2. Brush the cutlets with olive oil and season with salt and pepper.
3. Grill the turkey for about 4 to 6 minutes each side, depending on the thickness until the turkey is cooked through. Remove the turkey from the grill and place on a cutting board to rest. Cut the turkey into strips. (The turkey can be grilled in advance and stored in the refrigerator for up to 2 days.)
For the green salad:
1. Place the turkey strips in a mixing bowl, add the apples, walnuts and half of the vinaigrette.
2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the turkey, apple and walnut mixture on top.
Nutrition Facts
Serving Size 1turkey cutlet with salad
Amount Per Serving
Calories 290
Total Fat 13 g
Saturated Fat 2 g
Protein 20 g
Total Carbohydrate 26 g
Dietary Fiber 5 g
Sodium 248 mg
Percent Calories from Fat 38%
Percent Calories from Protein 27%
Percent Calories from Carbohydrate 35%
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Recommended Fitness Product
One program I really like and is the real deal is the one that Tom Venuto has put together. In Burn The Fat Feed The Muscle , Tom explains precisely what to eat and how to exercise for permanent f*a*t l*o*s*s. It's an e-book that you simply download and read today (rather than wait for the hard copy to be sent to your home). If I could only have one program to follow, this would be it. ______________________________________________________________
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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
Serving Holliston, and the communities in Metrowest, Middlesex County, and MA
1595 Highland Street, Holliston, MA 01746
Phone: 774-217-3207