AUGUST
2004 NEWSLETTER
At the moment of commitment, the universe conspires to assist you.
- Quoted by Barbra Streisand
Try It! Grocery Item of the Month
Gimme them guns - Biceps with real shape!
Beginners should start with light weights until they become comfortable with the exercises and not do too many sets, as this may later result in overtraining. Start with heavy weights to build mass and use slightly lighter weights for adding shape and peak to your biceps. Focus on feeling the weight through every rep of every set of all exercises that you do. Use heavy weights which you can still handle with perfect form through the entire range of motion.
Standing Barbell Curl with the EZ Curl Bar Mass
1 Stand with feet shoulder-width apart, knees slightly bent, chest up and shoulders back. Grasp the bar with an underhand grip, hands should also be about shoulder width apart. Let the bar hang down all the way so that your arms are straight.
2 Curl the bar up and bring it up as high as you can, while making sure your elbows still point towards the floor. Bringing the weight up so that your elbows come forward allows your muscles to rest in the up position, try instead to consistently work your bicep muscles.
3 Lower the weight again, resisting the weight on the way down to emphasize the negative. Be sure to lower all the way until your arms are straight.
Incline Dumbbell Curls SHAPING
1 Sit back on an incline bench holding a dumbbell in each hand, keep your elbows pointing straight down to the ground throughout the movement, curl the weight upward and toward the shoulder level.
2 Lower the weights again, under control, until you get to your starting position.
Dumbbell Curl with Preacher Bench Peak
1 Pace one arm over an incline bench to hold it steady.
2 Curl the weight up and slowly lower it again, without stopping resisting the weight all the way down.
Cute animated guys are courtesy of the nice people at: TheTrainingStationInc.com
Fast Nutrition: PF Changs
Here's another quiz:
What do you order at PF Changs -- the steamed salmon or the
cantonese shrimp?
The key is to find out 1.) what are the ingredients and 2.) in what quantity -- and its best to get EVERYTHING on the side so you can control what comes on your food. Ask lots of questions!!!
The Steamed salmon has: 478 calories, 51 grams protein, and 28 grams of fat.
The Cantonese shrimp has: 304 calories, 47 grams protein, and 9 grams of fat.
The Steamed salmon deceptively labeled "steamed" which makes us think "healthy" has a lot of fat. Remember salmon is one of the higher fat content fish. While it does also have more protein, your body can only absorb so much protein at one time. Instead look for the meal that is more proportionate with spreading your calories throughout the day and is lower in fat. The Cantonese shrimp win!
For more restaurant nutrition information, click here.
KAYAKING ADVENTURE
Date:
TBA
Time: TBA
RSVP with $$ by:
TBA
Group Membership Fee: $35
for 3
months*
Addtl Event Fee:
TBD
Check back to find out the specifics on the team explore event although this will tentatively be set for Sun Aug 22nd.
*(current clients have a complimentary membership to Team Explore)
Dwindling Water Supplies and What You Can Do Excerpted from www.worldwatch.org
Fresh water is a life support. Yet over the past half-century worldwide water demands roughly tripled. Considered the worlds biggest problem in the next 50 years, water tables are falling in many countries, major rivers like the Amu Dar’ya, Colorado, Ganges, Indus, Rio Grande, and Yellow now run dry for portions of the year. Worldwide, freshwater wetlands have diminished by about half. Today, at least 20% of Earth’s 10,000 freshwater fish species are at risk of extinction or are already extinct.
A Dam-Building Frenzy
The number of large dams climbed from 5,000 in 1950 to more than 45,000 today—an average construction rate of two large dams a day for 50 years. Little thought has been given to the ecological damages caused by diverted waterflows.
Water-Rich, Water-Poor
Today, 1 out of 5 people in the developing world face daily risks of disease and death because they lack “reasonable access” to safe drinking water. In the United States, one resident of water-strapped Orange County, Florida, was billed for 15.9 million liters of water for 1 year—a volume roughly equivalent to what 900 Kenyans use annually.
Water, Crops, and Diets
Agriculture uses about 70% of all the water extracted from Earth’s rivers, lakes, and underground aquifers. To raise the productivity of water, it will be necessary to deliver water to crops more efficiently and to increase crop yields per liter of water consumed.Shifting diets, too, will enable people to satisfy nutritional needs with less water. It takes 5 times more water to supply 10 grams of protein from beef than from rice, and nearly 20 times more water to supply 500 calories from beef.
Industrial Water Use and Material Goods Consumption
In addition to using rising quantities of water, industries generate large volumes of wastewater; in developing countries, much of this is released untreated into nearby rivers and streams, polluting scarce supplies.
Our Personal Choices
Just as individual choices about diets, watering land, and plants can make a big difference, so can choices about the consumption of material goods. Virtually everything people buy—from clothes to computers to cars—takes water to make, and the manufacturing process may result in pollution of streams and lakes.
By choosing a healthy and less water-intensive diet, an attractive and climate-appropriate landscape, and a lifestyle with fewer material goods, individuals can lessen their impact on Earth’s freshwater systems without sacrificing personal satisfaction. Such choices can turn water consumers into water stewards.
What You Can Do
1. Install water-efficient and energy-efficient appliances and fixtures, including toilets, showerheads, faucets, clothes washers, and dishwashers
2. Select native plants and grasses for lawns and landscapes and rely on natural rainfall for watering
3. Choose paper and other products made from recycled materials, which can save not only materials and energy, but also the water used in manufacturing
4. If you buy a car, choose a fuel-efficient vehicle over a gas-guzzling sport-utility vehicle. SUVs not only consume about 3 times more gasoline but also indirectly use much more water since it takes 18 liters of water to produce just one liter of gasoline
5. Eat a nutritious, less meat-intensive diet since agriculture especially the meat industry accounts for one of the largest drains on our current water supply.
6. Push for local land use ordinances that protect wetlands, aquifers, and watersheds
Be a part of the solution!
Client of the Month -
Congratulations to Amanda Wykoff for becoming this month's SUCCESS STAR!
Amanda started training with me 3 weeks ago and also started the System 3-4-3 cleanse and MNS Gold supplements. You can tell the excitement she is feeling --- she already signed up for the Celebration of Running 5k, attended the TEAM EXPLORE rock climbing event, and works out 5 times a week!!!! Amanda embodies all the feeling and fervor that is needed to make a difference in your fitness level. Can't wait to see her before and after pictures!!!!
Awesome job Amanda!!!!!!!!!!
Want to be next month's success story? If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started!
Want your friends to share in? Forward this email and invite them to sign up for free emails or even for training.
I appreciate your support!
This month only, get 10% off of your A Perfect
You total health kit. This comprehensive kit
includes protein shakes, health drinks, bars, supplements and
vitamins -- even a book and tape measure!! Normally $114, you
can save 10% through the month of AUGUST!
There are 2 different kits to choose from -- Gold for weight management and Platinum for energy. Pick the one that will best help you get results!
To learn more about supplement health packages (and for your free catalog) or to order your own kit and get started TODAY, email me at dmerritts@cfl.rr.com.
Check out the Aug calendar and begin to plan your events! Contact me for more information or to RSVP for an event. See ya out there!
RECIPE: Peppers Stuffed with Tuna and Rice
>2/3 cup Mahatma wild rice w/ seasoning
>4 med yellow, orange or red bell peppers
>1 can tuna in water, drained
>1 11 oz can corn kennels in water, no salt added, drained
>3.5 oz 2% Cheddar Cheese, grated
>Fresh
basil leaves (3) shredded
>2 tbsp Bread Crumbs
>1 tbsp Parmesan cheese
>Crisp
salad or romaine leaves
1. Cook wild rice mixture per package
instructions.
2. Meanwhile, preheat broiler. Halve bell peppers, remove seeds and stalks. Arrange on broiler rack and cook 5 min, then turn and cook 4-5 minutes more.
3. In mixing bowl, mix cooked rice (portion size), corn, and tuna. Gently fold in grated cheese. Stir in FRESH basil leaves.
4. Pile mix evenly into bell pepper halves. Mix bread crumbs and parmesan cheese and sprinkle over each.
5. Bake under broiler rack for 5 or so minutes until golden brown.
6. Serve bell peppers on lettuce/romaine leaves
Makes 4 servings.
Cal = 332
Pro = 27
Fat = 8
Sug = 13
Recipe per
Practical Cookery
Help me better address your needs! Got a question? Email me here and I'll try to address it in upcoming newsletters. Together we all benefit!
TRY IT! Grocery Item of the Month:
Mueller's Reduced Carb
Penne Rigate
2/3 cup dry pasta =
200 calories
1g fat
31g carbs (with 12g of fiber!!!!!)
16g protein
JUMBO
Mention this ad when you
RE-SIGN or PRE-SIGN your next contract during the month of AUGUST and get a free coupon for a Chipotle Burrito - lots of healthful and great-tasting options!!
Refer a Friend and you get a free training session!
Thank you Amanda Wykoff for referring new client Marlie Clay!
Copyright Diane Merritts 2004
