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Health &
Fitness Tips Newsletter, March
30, 2000
In this issue
- Tip of the Week
- Featured
Question of the Week
- Product of the
Week - Body for Life
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Tip of the Week
Include a Healthy
Dose of Fish in Your Diet:
This is No Fish Tale
We know that eating fish helps lower cholesterol (the bad kind)
and it is low in fat and calories so it can aid in weight loss if
it's not fried, breaded or grilled in butter or oil. Now there's a
new study that shows fish may help stave off certain types of
cancers. A research study recently done in Milan, Italy compared
10,000 hospital patients who had cancer to 8,000 other patients
who did not have cancer. Before the cancer tests or hospital
admission, they were all asked how much and how often they ate
fish, on average. Those who ate one or more servings a week showed
a definite pattern of protection against cancers such as stomach,
mouth, pharynx, esophagus, colon and rectum. Fish may be an even
healthier choice than previously thought. Remember, tuna salad
(easy on the mayo) counts too as well as fish chowder and fish
dips (made with low cal dressing and/or cream sauce. So it's not
as tough as you think to include fish a few times a week in your
diet.
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Question of the
Week
Question:I
am currently trying to lose weight (about 10 lbs) and tone muscle.
I am on a diet which is where the problem lies. I am a vegetarian
and have not eaten any meat in over eight years. Every diet plan I
have ever seen suggests eating chicken and fish, since I don't eat
either I am at a loss. I have never really eaten breakfast and am
on Slim-Fast for lunch but I'm not sure what I should be eating
for dinner, any suggestions?
Answer:
Vegetarians must be extremely vigilant in their diets in order to
get all the nutrients necessary without eating fish, chicken and
meat. Firstly, it is not a good idea to skip breakfast. This is
where you have the opportunity to get much-needed fiber with
breakfast cereals and protein in milk as well as fresh fruits and
juices for vital vitamins. You can eat a simple container of
yogurt and add a few tablespoons of bran cereal and a portion of
fruit. I'm assuming you eat dairy products. An egg-white omelette
is low in fat and calories. Add some mushrooms, spinach, onion or
peppers for a crunchy good breakfast. Or you can have whole grain
toast with a tablespoon of peanut butter or fruit spread and a
glass of calcium fortified juice. Eating breakfast is like stoking
the fire. It revs up the metabolism and starts the fat-burning
process.
For lunch, we do not recommend liquid drinks as they miss out on
many of the nutrients you get in natural foods. Plus they are not
as filling as say, a big salad with lots of raw veggies, nuts (a
small sprinkling as they can be high in fat and calories) and even
fruits such as orange or grapefruit wedges, raisins or bananas.
You can add whole grain crackers, bread or low fat muffin and a
glass of milk for a well-rounded lunch. Try and eat a small snack
in mid-morning and mid-afternoon such as raw veggies with low cal
cottage cheese, fruit, a cup of soup (non-creamed)or a baked
potato (sweet or plain with a smidgen of margarine or low-fat sour
cream or butter.) Cold sweet potatoes make excellent snacks to
take to work or just keep in the refrigerator for handy snacking.
Jane Fonda carries them with her on airplanes, we hear!
For dinner, try a vegetarian burger with a bowl of soup and high
fiber low-cal bread. Pastas in small portions without cheese and
cream sauce also make a good dinner. Add some broccoli and carrots
for color, texture and extra vitamins. Top it off with low-cal
jello or pudding or a small portion of low fat frozen yogurt.
These are just a few suggestions but we also recommend purchasing
a good low-fat vegetarian cookbook. Even if you don't cook
yourself, you can get ideas for a variety of low-fat, low-cal
foods you can eat. Restaurants are beginning to be more aware of
special needs of vegetarians.
For more tips on diet and exercise, check out our home page and
good luck. Let us know how you are doing.
The
HFT Staff
NOTE: If you would
like to see your question featured here, please submit to: questions@health-fitness-tips.com
Product of the
Week
Body for Life: 12 Weeks to Mental
and Physical Strength - New Book by Bill Phillips
The three-times-a-week weightlifting program in Body for Life is
deceptively simple. If you've spent any time in the gym, you've
already done all the exercises. But Phillips includes a couple of
high-intensity sets at the end of each exercise that should
compound the training effect on each muscle group. The same goes
for the cardiovascular exercise he recommends: just 20 minutes,
three times a week. But those 20 minutes are spent jacking the
intensity up and down, accomplishing more in less time.
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