Fitnessology August 2007 Newsletter

Fitnessology Clients,
Copps by Target (off of GV) carry a hormone free skim milk. It is made by Kemps select, and has a pink label. Check it out!

6 Ways to Boost Your Antioxidant Levels
By: Joe Wilkes
Antioxidants are everywhere these days. Actually, they’ve always been everywhere, but now every health food drink and supplement say that they have the most. What are they anyway and how can we make sure we’re getting the right ones?

When our bodies metabolize oxygen, free radicals are created which, left unchecked, can cause damage to our cells. Certain nutrients, called antioxidants, have been shown to help protect our cells from free radical damage.
It’s best to take a belt-and-suspenders approach to make sure you’re eating a wide variety of antioxidants in your diet to get the maximum health benefits. While there are a number of excellent supplements, you can get a lot of the best ones from eating a variety of fruits and vegetables.

The centers for Disease Control and Prevention recommend using a color system to get the best results. Remember when your mom told you to eat a green thing every day? She was on the right track, but you should also eat something red, orange, yellow, blue, and white as well. Try and eat something from each color group everyday, and you should be covering your antioxidant bases.

RED: tomatoes, watermelon, papaya, grapefruit
GREEN: broccoli, spinach, kale, brussel sprouts
ORANGE: carrots, mangos, apricots, sweet potatoes
YELLOW: pineapple, corn, pears
BLUE: blueberries, blackberries, plums
WHITE: onion, garlic, leek

Getting More From Eating Raw ~Greg Wennesheimer
The Farmer’s Market has recently graced us with its presence and it will be here to stay for a few months. This is a great time to explore new foods and new recipes; however, some of the best foods from the market should be eaten in their raw form to achieve the full benefits.

Enjoying fresh foods from the farmer’s market is wonderful, especially when our bodies are able to reap the benefits from the main vitamins and fiber they contain. In the process of heating or cooking vegetables, the vitamin components are broken down and they lose their effectiveness. This is why in our kitchen we only blanch our vegetables for only a short time until they have a slight color change, you will notice the color will many times become more vibrant and this precedes the loss of vitamins and the denaturalization. With vegetables that will be eaten chilled, I recommend shocking then in an ice bath following a brief blanching, this ends the cooking process; otherwise many times vegetables are over done due to carry-over cooking.

A Few Good Reasons To Eat Raw!
1. The heat of cooking vegetables, depletes vitamins, damages proteins and fats, and destroys enzymes which benefit digestion.
2. Raw foods have more flavor than cooked foods.
3. Raw foods take very little preparation so you spend less time in the kitchen
4. Eating a diet of raw foods can reverse or stop the advance of main chronic diseases, including heart disease and cancer
In conclusion, we must take advantage of the bountiful harvest and enjoy them and any delicious recipes in which we have distributed to Fitnessology.

Law #4
Pump up the volume
It may not be glamorous, but fiber is a dieter’s best friend. Foods rich in water and fiber are bulkier, but less caloric. A cup of strawberries, for example, has about the same calorie count as a small cookie but is far more satisfying. In one study at Pennsylvania State University, women ate the same weight of food over a 2-day period. When the women ate higher-fiber foods on the second day, they took in 30% fewer calories but didn’t feel any hungrier or less full. In another Penn State study, obese women who ate foods with higher water and fiber content lost 40% more weight than women who simply limited portion size and cut back on fat.

100 tips to becoming a healthier you!
81. Buy organic foods
82. Don't eat after 8pm
83. Make your own healthy lunch to control portion size and ingredients
84. Eat breakfast
85. Don't eat unless you are sitting at a table


"Fitness - if it came in a bottle, everybody would have a great body." ~Cher