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February, 2003 |
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Are you working
hard….or hardly working? |
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“If you feel like you’re working hard, you are working hard,” and your heart
is reaping the benefit. But unfortunately, perception is in the mind of the
beholder. The rate of perceived exertion steps were laid out in 1962 by Swedish physiologist, Gunnar Borg. He saw the direct connection between perceived exertion and heart rate, but he overlooked one thing…he failed to account for the power of the human mind! People can fool themselves and this makes the difference between their imagined exercise level and actual exercise level. Studies have shown that when people are in the right company and environment, even strenuous exercise workouts may seem easier. As a person ages, metabolism slows down due to the loss of lean muscle mass and the resting metabolic rate declines at a rate of about 2 -3% per decade. A regular strength training routine is the best way to increase lean muscle mass. If a person is on a very low/restricted calorie diet, metabolism slows down. One way of increasing metabolism is to challenge the intensity of our exercise workouts. Increasing the speed or level of our physical activity will help to increase metabolism. (Ex: adding a short burst of increased intensity. Alternate the pace and/or level). A good cardio (aerobic=with oxygen) and strength-training program will help to rev up that metabolism. Did you know that one pound of fat only burns two calories whereas one pound of muscle will burn 50 calories per day? Therefore, adding more muscle to the body will help you burn more fat. If you modify your approach to strength training, it is possible to increase the caloric cost of exercise and yet see improvements in more than one aspect of fitness. This approach is known as circuit weight training. You don’t have to be harsh and batter your body! Be safe…not sorry. As you adapt to your cardio workout routine, just increase short spurts of speed or intensity. Don’t be afraid to challenge yourself on occasion to reap the rewards…for both young and old, significant training improvements can be expected. Are you working hard enough….or are you hardly working? What’s your perception? |
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Tips and Tidbits |
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The Food and Medicine Board of the Institutes of Medicine recently reported
that we no longer need 30 minutes of exercise per day. Instead it should be
60 minutes of physical activity per day. It was stated “Americans will never
do it”. Maybe now is the time for Americans to listen! The most recent numbers on obesity shows that there are not 61% of all adults overweight….there are now 64% who are overweight! There should be no doubt that there is a relationship between inactivity and body weight. A person can easily get moving an hour per day. It might include a couple of 10-minute walks, taking a few flights of stairs, brisk vacuuming, walking at the shopping mall (no browsing) leaf raking, and more. All physical activity counts. Getting more activity during your day will help you get closer to your ideal body weight. Liquids are important in your effort to lose weight. They keep the body hydrated so that your brain, muscles, and digestive system work at optimal levels while you exercise and lose weight. Water is the obvious choice as it helps to remove toxins. The amount of fluids needed per day is about one-half of your body weight in ounces…or one ounce for every two pounds. Green tea is also a great choice too - it’s loaded with healthy phytochemicals and antioxidants…and studies have shown it helps you to lose weight. Did you know that for every 5 or 6 servings of fruits and vegetables, your body will absorb about 75-150 fewer calories from fat? It’s the most natural way to reduce fat intake. You can’t eat whatever you want, but because you make the right choices in eating the right foods, your body is helping you to achieve your ideal body weight in “a natural way.” Dr. Chet Better Life Institute Better Life and Body Bulletin 11-20 |
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For a
short time |
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Nutrilite Corner |
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Starting Feb. 3rd |
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Recipe Corner |
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PESTO
PIZZA |
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1¼ teaspoon dry yeast Pinch of sugar ¾ cup unbleached all-purpose flour ¼ cup whole-wheat flour 1-tablespoon olive oil ¼ teaspoon plus a pinch of salt 5 large garlic cloves 1/3 cup chopped basil 2 tablespoons grated Parmesan cheese 1 tablespoon chopped walnuts ½ pound red onions ½ pound eggplant ¾ pound fresh plum tomatoes ½ cup shredded part-skim mozzarella |
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1. In a medium-size bowl stir together the yeast, sugar and 6 tablespoons of
warm water (105-115°). Set aside 5 minutes. Add the all-purpose flour, 3
tbsp.of the whole-wheat flour, the oil and ¼ tsp. of the salt. Mix well to
form a dough. 2. Flour a work surface with 1 tsp. of the whole-wheat flour and knead the dough 5 minutes. Rinse and dry the bowl. Place the dough in the bowl, cover with a damp kitchen towel and set aside to rise in a draft-free place 40 minutes, or until doubled in bulk. 3. Meanwhile, for the pesto, bring a small saucepan of water to a boil. Add the garlic cloves and cook 5 minutes. Peel the garlic cloves and place them in a food processor or blender. Add the basil, Parmesan, walnuts, the remaining salt and ¼ cup of water. Process the mixture 1 minute, or until thick and smooth; set aside. 4. Peel and trim the onions. Trim the eggplant and tomatoes. Cut the onions, eggplant and tomatoes into thin slices; set aside. 5. Preheat the oven to 500°. 6. Punch down the dough. Flour the work surface and a rolling pin with the remaining whole-wheat flour and roll out the dough to a 12-inch round. Transfer it to a pizza pan or baking sheet and crimp the edges of the dough to form a rim. Spread the pesto evenly over the crust and top it with onions, eggplant and tomatoes. Sprinkle the pizza with mozzarella and bake 15 minutes. or until cheese is bubbly. The Wellness Lowfat Cookbook, University of California at Berkeley |
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PESTO
PIZZA |
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Calories 263 Total fat 8 G Saturated fat 3 G Cholesterol 10 MG Sodium 290 MG Dietary Fiber 4 G |
Calcium 196 MG Iron 3 MG Potassium 519 MG Beta Carotene 0.6 MG Vitamin C 23 MG Vitamin E 1 MG |
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Read Back Issue, September, 2002 | December, 2002 | January, 2003 |
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