2009 Healthy Active Lifestyle Network Newsletter
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” ~ Anthony Robbins
Can Turkey Really Make You Sleepy?
It’s time again for the annual dispelling of that old Holiday Season myth: turkey contains tryptophan which can make one sleepy. While turkey certainly contains tryptophan (an amino acid used by our bodies to make serotonin, a neurotransmitter in the brain which helps to regulate sleep), so do most other meats. Surprisingly, gram for gram, cheddar cheese contains even more tryptophan than turkey!
So, why does turkey get the dubious honor of sleep-inducing meat of the year? Probably because it is the centerpiece of what’s typically the largest meal of the year, full of fat and carbohydrates which increase the caloric content of the average Thanksgiving meal to upwards of 3,000 calories.
After consuming more than the daily recommended amount of calories in a single meal your body will work hard to digest it, thus making you sleepy.
Furthermore, alcohol is often involved, which has a sedative effect on most people. So, if not falling asleep after this year’s Thanksgiving meal is your goal then eating in moderation, as always, would be your best bet. ~ Dr. Steven Chan
Dessert in a Cup
It’s that time of year again. Coffee shops everywhere have begun to peddle their holiday beverages. With names as enticing as peppermint, gingerbread, pumpkin pie, and eggnog, it’s no wonder that these drinks are top sellers. However, don’t be fooled. If it smells like a dessert, tastes like a dessert and is named after a dessert…it’s a dessert. It just happens to come in a cup.
Most holiday beverages contain close to 500 calories and may contain as much as 29 grams of fat.
Limit your intake of holiday dessert drinks and avoid extra weight gain this holiday season.
The 5 Biggest Fitness Mistakes
Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don’t warm up
Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.
Tuna & Salad Pocket
Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings
Here’s what you need…
• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas
1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.
Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.
FEEL AND LOOK
CONFIDENT • BEAUTIFUL • SLIM • TONED
1. Finding Healthy Foods At the Grocery Store (1 Hour Tour)
2. Reading and Understanding Food Labels
3. Personalized Seven Day Menu Plan
4. Snacks That Help You Lose Weight
5. Losing Weight While Dining Out
6. Burn Massive Calories and Increase Your Metabolism
7. Determine How Many Grams Your Body Needs Of: Protein, Carbs, Fats, Fiber, Sugar, Sodium and More
8. How To Obtain An Accurate Body Mass Index (BMI)
9. Custom Nutritional Consultation (One-on-One Sessions)
This $300.00 Custom Package Is Offered For A Limited Time At
Only $75.00
Purchase For Yourself Or Give As A Christmas Gift!
Make Your Wish For The Season A Healthy Active Lifestyle!
To Sign Up
Call or Email Pam Today!
Pamela Rumi, Ph.D.
Chief Exerciser Officer
The Body Makeover Coach
Laguna Niguel, CA 92677
949-554-5003
thebodymakeovercoach@cox.net
http://www.bodymakeovercoach.com
