November 2004 NEWSLETTER
"I am only one, but still I am one.
I cannot do everything, but still I can do something.
I will not refuse to do the something I can do."
- Helen Keller, Heroic Champion of the Deaf and Blind
Fast Nutrition: Arby's Market Fresh Sandwiches
Recipe: Yummy Low-fat, Low-carb Fajitas
Try It! Grocery Item of the Month
November Savings - NEW! Breakfast Bars!
Pears, Apples, and Bananas - Training For Your Body Type!
Bananas: Short, Intense Training Sessions
Sometimes putting on muscle is hard to do! The body type classified as the "the ectomorph" or banana is considered the classic hard gainer. An ectomorph is characterized by small bones, a straight frame, and little muscle mass. The waist is less than 8" different from the hips or bust.
Bananas generally are naturally suited to perform well in endurance activities; for instance, they may excel in cross country running. However it is possible to achieve significant gains in strength and the results are sometimes more impressive than other body types. Because of their small frame, less muscle looks like more.
Health Concerns: Despite appearances, bananas do have health concerns related to their body type. One concern is their frail stature consisting of small bones and joints that have a tendency to be injured during sports activities.
Training: Bananas have a tendency to stick with what they do best and they excel at cardiovascular training. To find their balance, a banana should lift heavy weights and stick with basic movements to achieve the greatest amount of development and growth hormone release. Here are some examples of basic exercises that bananas should do: Squat, Leg Press, Stiff Legged Deadlift, Chest Dumbbell or Barbell Bench Press, Pull Ups, Barbell Rows, Shoulder Press, Shrugs, Bicep Barbell Curl, Tricep Close Grip Bench Press, Tricep Extension. Common mistakes for bananas are to focus on small muscle groups, finishing movements, or performing reps at a rate equal to a cardio routine.
Rest Between Sets: Rest should be at least 1-2 minutes to allow full recovery.
Rest Between Workouts: Allow 72 hours between training the same body part and in fact, many benefit from training large muscle groups only once per week. Further, if a banana feels sore or tired, it's best to skip training altogether!
Sleep: Because of their fast metabolism, a lot calories are burned during sleeping. So if the body needs calories for energy, it will take them from muscle if no other source is available. Sleeping more than 8 hours may help burn precious muscle.
Eating: Nutrition is crucial. To get big muscles, bananas have to feed their body lots of high-quality nutrients, skipping meals is not an option. The following must absolutely be observed: Eat 5-6 meals per day, eat 1 gram protein per pound of weight, eat quality sources like egg whites, tuna, chicken, turkey breast, etc. Also, try casein protein shakes or cottage cheese before bed. Casein is digested slowly and will help maintain a positive nitrogen balance.
Bananas do not need to be on a no-carb diet. They are carbs! (its a joke...) Quality carbs such as brown rice, oatmeal, vegetables, etc. should be a part of their total calorie intake. However, they shouldn't eat poor quality carbs that contain sugar or are highly processed such as most breakfast cereals, breads, candies, and fruit juices.
Get enough essential fats. This is the most overlooked element of banana nutrition as getting enough good fat is important for muscle growth.
Supplements: Very important for the hard-gaining bananas: Protein powders, especially whey and casein; Creatine Monohydrate; Essential Fatty Acids; Glutamine.
Apples: Regular Daily Training Sessions
The apple is round and has a full bust, waist, upper back and sometimes a prominent tummy and flat rear. One way to know if you're an apple is to test your waist-to-hip ratio by dividing your waist measurement by your hip measurement. Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1.0 are considered apples.
Health Concerns: Abdominal fat cells are larger and more efficient at breaking down lipids (fats) into fatty acids. These fatty acids hinder glucose uptake which elevates blood glucose levels, or in other words, increases the risk of diabetes. In addition, the fatty acids may cause a resistance to insulin which causes the body to secrete more thinking it isn't getting enough. Elevated levels of insulin are linked to increased risk for heart disease, stroke, diabetes, high blood pressure and gall bladder disease.
Women with waists over 35" and men over 40" are classed as high risk and it is these measurements believed the best predictor of future health problems.
Training: Despite the predominant belief that crunches are the solution, there’s no magical way to lose abdominal fat -- regular total body exercise is the key. The upshot for apples is that it’s easier to lose excessive fat in the midsection than around the hips. They also have more testosterone (even if they are women) which makes it easier to build muscle and lose weight.
Apples should practice regular exercise at least 5 times a week for 45 minutes. Pilates and yoga will help to lengthen their muscles without bulking up. They should use light weights with high repetitions and follow a whole-body program. Apples have a tendency to stick with weight training but they need to remember that their heart is a muscle. Cardio 3-4 times per week will help their heart and their midsection stay fit.
Rest Between Sets: 30 seconds between sets
Rest Between Workouts: Because the weights are lighter, apples can work out every day provided they are not sore, and take 1-2 days per week for recovery.
Eating: Spread calories out into 5 small meals a day instead of 2 or 3 big ones so that they don’t overeat. They should eat even if they are not hungry to maintain their schedule!! Foods that are all-natural, lowfat and low in sugar are best. If they’re having a difficult time losing the last few pounds, they should keep the lean protein up and decrease carb intake, especially late at night. If they stick to a healthy diet of lean meats of chicken and fish and turkey, vegetables, and complex carbs such as brown rice and whole grain bread, they will remain lean and muscular. Also apples need to watch their alcohol intake since alcohol consumption helps lead to higher abdominal fat and if they must, drink lite beer or wine with 8 oz water every time.
Supplements: Apples may want to consider meal replacements such as protein shakes and bars to help curb cravings for fatty meats. Also, vitamins and antioxidants may be important since some apples aren't often known for loving vegetables.
Pears: Long Duration, Medium Intensity Training Sessions
The curves of a Pear are similar to an hourglass in that the sands of an hourglass settle in the bottom just like fat in the body. Characterized by wider hips and thighs than shoulders and bust, generally the waist is at least 8" smaller than the hips. The legs are average to large in size and the rear is fairly round and full.
The Pear typically high fat storage, and unfortunately puts fat on easily. Structurally they have small to medium bones and musculature that is not well defined. On the bright side, voluptuous and sensual are descriptions given to many females whose soft body contours create an allure like that of Marilyn Monroe. This is a body type typically associated with women, although there are some men who display this shape.
Health Risk: Pears should keep bodyfat within a healthy range, since being overweight itself is a health risk and fat below the belt can quickly become fat above the belt. Pears produce higher levels of cholesterol and triglycerides, the fat in our blood, and tend to be heavier than people in the other categories. The good news for pears is that the excess fat stored in the lower body is not necessarily health risk. Even with similar weight, diseases progress faster and more seriously in apples than in pears.
Training: Pears tend to have a slow metabolism and high body fat. They would benefit from long distance, low impact activities and upper body strength training to balance out being bottom heavy.
Pears may have fat covering powerful lower body musculature that can make activities like bicycling easier. Their fat makes them more buoyant and gives them an advantage during swimming. Some pears may find running and jumping frustrating.
On upper body, use high weights and low reps to strengthen and balance your lower body; and on lower body, use low weight and lots of reps. Lunges are great for the pear! They should weight train at least 3 times per week and do cardio 4-5 days.
Rest Between Sets: Rest should be 30 seconds to 1 minute.
Rest Between Workouts: Allow 48 hours between training the same body part. If sore or tired, work on another body part!
Eating: Pears should watch what they eat. In attempting to transform their bodies into lean physiques they must be diligent in their meal frequency while being extremely conscientious of sugar and fat intake. Pears should want an elevated level of protein but should reduce their carbohydrate intake. The pear doesn't process the carbohydrate intake as effectively because their metabolism is slower. Pasta and sweets should be eaten in extreme moderation by pears, who have a harder time burning those calories.
Supplements: Meal Replacements drinks and bars to ensure an even distribution of calories and protein powders or bars to ensure enough protein consumption for the carbo-loving Pear.
Finally...
People may be a combination of two categories. Regardless, be sure to work ALL of the areas of the body, not just those you want to change.
Most importantly, remember that all goals are possible with hard work and determination. Many would not categorize me as a pear-shape, even those who know me now, yet I am. In the past I have worked hard against my body type to grow lean upper body muscle that balances my lower body. Do not resign yourself to your body type fate! March proudly, young soldier.
Fast Nutrition: Arby's Market Fresh® Sandwiches
| 860 | 400 | 47 | 44 | 6 | 60 | 1,270 | 26 | 6 | 92 |
Market Fresh® Chicken Salad |
| 830 | 340 | 41 | 38 | 10 | 110 | 2,260 | 49 | 5 | 75 |
Market Fresh® Roast Turkey, Ranch & Bacon Sandwich |
| 780 | 410 | 53 | 46 | 9 | 50 | 1,570 | 23 | 6 | 75 |
Market Fresh® Ultimate BLT Sandwich |
| 780 | 350 | 45 | 39 | 12 | 90 | 1,740 | 37 | 6 | 74 |
Market Fresh® Roast Beef & Swiss Sandwich |
| 720 | 250 | 35 | 27 | 6 | 90 | 1,790 | 45 | 5 | 74 |
Market Fresh® Roast Turkey & Swiss Sandwich |
| 710 | 350 | 49 | 39 | 11 | 110 | 2,420 | 51 | 30 | 48 |
Market Fresh® Low Carbys Roast Turkey, Ranch, & Bacon Wrap |
Market fresh sandwiches certainly sound healthy -- too bad every single sandwich has at least 25 grams of fat, if not 40-50 grams of fat -- more fat than I recommend for most clients for a whole day! You can lower the fat and calorie count by
1. deleting the bacon
2. asking for Arby BBQ sauce, mustard, ketchup, or even their light ranch salad dressing instead of mayonnaise
3. deleting the cheese.
For more nutrition information, click here.
TENNIS ADVENTURE
Date:
TBA
Time: TBA, probably morning.
RSVP with the Event Fee by: TBA Event Fee:
Ok I admit I don't have much information on this event yet however I am putting together a tennis lesson by a tennis pro for one day this month. More to follow, email me if interested!!
Function: Vitamin
B2, or Riboflavin, is a water-soluble vitamin needed to use oxygen
and for the metabolism of amino acids, fatty acids, and
carbohydrates. Riboflavin is also needed to activate vitamin B6
(pyridoxine), to help create niacin, and to assist the adrenal
gland. It may be used for red blood cell formation, antibody
production, cell respiration, and growth.
It
eases watery eye fatigue and may be helpful in prevention and
treatment of cataracts. Vitamin B2 is required for healthy mucus
membranes in the digestive tract and helps with iron absorption.
Dosage: Vitamin B2 works with vitamins B1, B3, and B6. It is often taken as part of a B-complex supplement. If taking a B2 supplement make sure that the B6 amount is nearly the same. The minimal RDA is 1.6 mg per day for males and 1.2 mg per day for females although amounts in many multivitamin supplements (20–25 mg) are adequate for most. A yellow discoloration of urine is seen with an increased intake of this vitamin but is harmless.
Deficiency: Vitamin B2 deficiency can occur in alcoholics. Also, a deficiency may be more likely in people with cataracts or sickle cell anemia. In developing countries, vitamin B2 deficiency has been found to be a risk factor for the development of preeclampsia in pregnant women. People with chronic fatigue syndrome may be deficient in vitamin B2. If you are under a lot of stress or on a calorie-restricted diet, this vitamin could be of use. Extra might be needed when consuming alcohol, antibiotics, and birth control pills or doing strenuous exercise.
Symptoms: A shortage may
manifest itself as cracks at the corners of the mouth, eye
disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor
digestion, retarded growth, and slow mental responses have also been
reported. Burning feet can be indicative of a shortage.
Sources: Organ meats,
nuts, cheese, eggs, milk and lean meat are great sources of
riboflavin, but is also available in good quantities in green leafy
vegetables, fish, legumes, whole grains, and yogurt.
Because riboflavin is destroyed by light, foods with riboflavin
should not be stored in glass containers exposed to light.
Client of the Month - Parmalee Lemoine
Congratulations to Parmalee Lemoine for becoming this month's FITNESS SUCCESS STAR!
Recently, Parm has taken up Tennis in addition to her normal training sessions. Not only has she improved her game, she also tried out and qualified for a tennis team!
And better yet, her team just won their very first tournament!! WOOHOOOO! Work it girl!
Thank you Parm for all your support and keep reaching your fitness success goals!
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!
Breakfast Bars!
Great BRAND NEW protein breakfast bars with the taste of Apple Cinnamon. I've been waiting for a new protein bar from Advocare and they delivered a great one.
SAVE 10% on a box of bars through the month of November. Just email your order to dmerritts@cfl.rr.com and create your healthy lifestyle!
Free Advertising within this FLEDGLING newsletter is available! I am looking for anything in line with the topics, themes, and beliefs of this newsletter. Call or email me today and we'll get your business promoted!
Slow-cooked Broccoli Soup w/ Garlic and Olive Oil
1-2 Tbsp olive oil
8 garlic cloves, thinly sliced
2 tsps fresh thyme or marjoram
6 cups chicken or veggie broth
1-2 tbsp lemon juice
salt & pepper to taste
Discard bottom 2 inches of stem.
Peel remaining stems and slice as thinly as possible.
Combine all ingredients except salt & pepper.
Bring to
simmer, cover, lower
heat to slow simmer for 1 hour.
Use spoon to break up broccoli.
Season w/
salt & pepper.
Jessica,
the Organic Grower, suggests...
Grow Your Own Basil!
-
Grows easily in a container from seed or seedling
-
Grows indoors and outdoors
-
Moderate water
-
Full sunlight
Keep it organic by not using harsh chemicals and use fresh leaves whenever called for in a recipe.
Some tips:
When plants are established, pinch out the top. This encourages a
bushier plant. Continuous picking will prolong the life of the
plant.
Keep the purple basils in full sun to retain their vibrant colors.
Pinch out the flowers (easy to recognize by their stacked, nearly leafless structure) until ready to harvest the leaves as they have the strongest and best flavor when they are about to flower.
Let the
plant go to seed in the garden and you will have baby basils
everywhere in the next growing season. In warmer climates they will
sprout almost immediately. You can either grow them where they
rooted or let them get to the "two leaf" stage and prick them out
into either containers or other spots in the garden.
TRY IT! Grocery Item of the Month:
4 Grain Omega 3 Eggs
1 EGG= 70 calories
4g fat
.5g carbs
6g protein
4-Grain OMEGA 3 eggs are produced by hens fed an all-natural diet containing grains, soy protein, flax and enriched with Vitamin E. In case you don't remember, Omega 3 Fatty Acids are NECESSARY fats that our body can't produce and we must get from our diet.
4 Grain also delivers ALL NATURAL eggs produced by hens allowed to live cage-free lives on all-natural food sources. Cage-free hens produce happy eggs! Several clients mentioned that they can taste the difference and so can I.
BABY JUMBO
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Tees and Tanks!
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Copyright Diane Merritts 2004
