Newsletter #1
Hello Friends
This is the first edition of a monthly newsletter. Each month I will bring to you workout tips, or nutrition and snack ideas and hopefully answer some questions you may have. But first I would like to thank my wife Margie; her ongoing newsletter has been received so well it was the inspiration for my own. Hopefully you will find this first edition informative and interesting.
For all that may be interested I've recently started training clients at Easton's on the Santa Monica Promenade in addition to Joe's in Brentwood. If you haven't been there I suggest you check it out. It's a great place and very convenient for all that live further west (The Palisades, Santa Monica, The Marina area etc) both gyms are conveniently located and top notch.
Life style and eating tips:
I constantly am questioned about meals, (what to eat) snacks, how often, and what is healthy.
Some food for thought... Wholesome breads and cereal and other grain foods (whole grain) are the foundation for an optimal diet. Whole grains are an excellent source of carbs. fiber and B vitamins They fuel your muscles, protect against needless muscular fatigue and reduce problems with constipation. They are not fattening, excess calories are the problem and they usually come from what is added to a cereal, put on a roll or in a sandwich. Avoid Mayo and fatty meats.
Everyday should start with a fiber rich cereal low fat (or non fat) milk and fruit. Don't begin your day with an empty tank. Skipping breakfast is a continuation of a night long fast. The last time you ate (perhaps 8:30PM) till your next meal, if lunch is at noon that's a fast of 15 1/2 hours and your wondering why your so hungry? make bad food choices and you will have low energy.
DO NOT SKIP BREAKFAST
Quick breakfast ideas:
- Banana and a glass of milk
- Yogurt and a piece of fruit
- Bagel peanut butter with a glass of milk
- Low fat cottage cheese and fruit (or jelly)
- A Blended fruit drink and yogurt
P.S. If you're not hungry for breakfast you probably ate too many calories the night before (The bag of chips or the pint of ice cream while you were watching T.V. is interfering with a healthy start to your day)
More on breakfast in the next newsletter.
Snacks
How often? What should I eat? I don't have time? I'm too busy etc.
Stop the excuses!!!! We need fuel and that means eating in-between meals. No more ravenous feelings at mealtime.
Here are a few snack suggestions:
- Peanut butter and a banana
- Cottage Cheese (low fat) and fruit
- String- cheese (low fat) and an apple
- Low fat chocolate milk and a piece of fruit
Chosen carefully, an energy bar can be a nutritious snack in a pinch and a much better option than raiding the vending machine. The calorie content needs to equal that of a snack, not a meal. A bar intended for snack purposes should contain 100 to 180 calories with some protein and fiber. These two ingredients are satiating, which will help get you by until your next meal. Rack up more fiber, not to mention vitamins and minerals, by choosing a snack bar with fewer refined sugars and more natural carbohydrate sources such as dried fruit and oats. And look for bars with mostly healthy unsaturated fat sources such as nuts, seeds and nut butters. Be wary of chocolate and faux "yogurt" coatings that can contain highly saturated palm kernel and partially hydrogenated (trans fat) oils, which are notoriously bad for your heart and health.
One quick note 50% of all cancers can be avoided by healthy eating
Here a few Web sites for your viewing that will provide additional information about nutrition and you may find interesting.
More nutrition facts and tips in next month's newsletter
Some facts we all should know:
Sarcopenia can be defined as the age-related loss of muscle mass, strength and function. We lose 1 to 2 lbs. of muscle mass per year after the age of 30.
Strength training will help prevent sarcopenia and help maintain a quality lifestyle
Other benefits will include:
- Improved energy and sleep.
- Decreased stress levels.
- Increased bone strength
- Helps prevent muscle loss.
- Improved balance
- Improved metabolism.
- Strengthens the cardiovascular system
- Improves insulin sensitivity and blood sugar management reducing risk of type 2 diabetes
Additional information on strength, flexibility and cardio training will be in upcoming newsletters.
Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144
