NEWSLETTER
HI everyone! Welcome to our newsletter section. We are moving to quarterly newsletters beginning
the middle of September.
CU Fitness' Fit News JULY 2004
We hope that you had a great June and were able to recommit to your New Year's Resolutions! For July we hope that your commitment continues as well as precautions for the hot weather.
Fit Tips!
- "Eat complex carbohydrates and lean protein four hours before you work out. Good choices include whole-grain bread with sliced turkey, whole grain cereal and yogurt or whole wheat pasta with lean ground meat."
- "If you need to eat closer to the workout, choose foods that are lower in fat and fiber and easier to digest like saltine crackers with low-fat cheese, canned fruit with low-fat cottage cheese or turkey breast on an English Muffin."
- "Make sure you drink water before, during and after your workout to prevent muscle cramping or soreness."
- "Fueling Your Body for Physical Activity"; American Dietetic Association; eatright.org; April 16, 2004.
Tips for Buying Fresh Produce!
- "Tomatoes should be smooth, somewhat firm and have a slight aroma."
- "Zucchini should be medium size with smooth glossy skin."
- "Cucumbers should be firm and dark green without soft ends."
- "Honeydew melon should be waxy white in color with only a slight green cast. The end should give slightly when pressed."
- "Cantaloupe should have noticeable netting, smell like cantaloupe and should feel solid when you shake it-no rattling seeds."
- "Peaches should feel soft but firm with a creamy or yellow skin color."
- "Buying the Freshest Produce"; American Dietetic Association; eatright.org.
Don't be afraid to "add a tropical twist to your menu". Mangoes are rich in fiber, vitamins C & E, and beta carotene. Papayas are also high in fiber and vitamin C as well as folate. They are also high in phytochemicals that may aid in disease prevention. Kiwis are also high in fiber and vitamin c as well as lutein.
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Whole Wheat or Whole Grain
Whole Wheat and Whole Grains incorporated in your diet are very beneficial to your health. They are high in fiber and can help reduce risk of heart disease, stroke, type 2 diabetes, and several forms of cancers and Gastrointestinal problems. Whole Grains come in a number of diverse varieties such as wheat, oats, corn, rye, barley, spelt, groats, wheat berries, millet, and flaxseed. They are found in cereals, breads, pastas, flours, and crackers. Whole grains make great side dishes but don't limit their use they make great entrees too! When you buy Whole Wheat or Whole Grain products check for the word "whole" or the phrases Whole Wheat or Whole Grain. The word wheat or even cracked or stoned wheat does not mean that the product is whole and therefore does not have the same health benefits. The Food Guide Pyramid recommends that we consume six to 11 servings of grains per day. The American Dietetic Association recommends that you aim for at least three of those servings to be whole wheat or whole grain.
Please fell free to let us know your comments, questions, and suggestions. You can contact us at (919) 838-8966.
Heart Burn
The foods you eat do not cause heart burn but they can aggravate it. Heart Burn is manageable with medications and sometimes surgery but also by lifestyle changes. Pregnancy and obesity can trigger it as well as wearing tight clothing. Eat several small meals a day and sit upright for at least one hour after eating. You may also want to elevate the head of your bed. Onions, garlic, chocolate, alcohol, peppers, and peppermint can all aggravate heart burn. Try eating these foods in smaller portions and avoid caffeinated beverages and soft drinks!
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