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Text for February 24, 2005
Subject: Healthy Heart Quiz/ Build A Home Gym
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"Nutrition and Exercise Health Tips"

From www.NutrActive.com
---Nutrition and Active Lifestyle Center

February 24, 2005
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In this issue:

1. Top Sponsor's Ad
2. A Word from the Editor
3. Nutrition Tip:
---Healthy Heart Quiz
4. Recommended Nutritional Reading:
---Outwit Your Weight
5. Joke of the Week
6. Advertisements
7. Exercise Tip:
---So You Want To Build A Home Gym
8. Recommended Fitness Reading:
---High Performance Nutrition
9. Important Links to NutrActive

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A word from the editor:

You have read countless articles on how to keep your heart
healthy. So, you are an expert by now, right? The Nutrition
section has a quiz for you to test your knowledge - it is fun and
informative. In the Exercise section, there is a great article
that offers useful tips to help you develop an at-home workout
regimen.

Lastly, if you can think back a bit to the January 7th issue,
there was an article titled "Get Better Abdominals". To view the
archived issue, click here:
http://www.ezinedirector.com/admin/publisher/archive/public/index.cfm?fuseaction=viewTextCopy&interface=no&ezineCopyId=51667

Subscriber Matthew Cragg had this to say about the article:
"..the abdominal exercise that Dereck Beech is referring to
(exer #6) is commonly known as the "side plank" or "side plank
hip lift" if the hips are moving up and down (obviously if
someone is moving their hips up and down they need to be certain
that no prior shoulder injuries are present or they're lacking
shoulder strength to support their upper body)."
Matthew Cragg, Physical Preparation Consultant

Valid point and so to those of you who may implementing that
exercise into your exercise regimen, please make note of any
prior shoulder injuries. Only perform this exercise if your
shoulder injury is completely healed and you have regained
strength in that area.

Best of health!
Laura

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This Week's NUTRITION TIP: Healthy Heart Quiz

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February is heart month. Have you had your cholesterol checked
lately? Your blood cholesterol level has a lot to do with your
chances of getting heart disease. High blood cholesterol is one
of the major risk factors for heart disease. Heart disease is
the number one killer of women and men in the United States.
Follow the quiz below to make sure you know how to eat to help
lower your cholesterol.

1) Consuming too much saturated fat and cholesterol has which of
the following effects on your cholesterol level?
--a) They may make it go up.
--b) They may make it go down.
--c) They will not have much effect.

2) Where is saturated fat found?
--a) Animal products including dairy foods, meat and lard
--b) Tropical oils including cocoa butter, palm oil & coconut oil
--c) Both a and b

3) Switching from whole milk to skim milk will save how many
grams of saturated fat per 8-ounce glass?
--a) 4 grams
--b) 5 grams
--c) 8 grams

4) How will an increase in consumption of soluble fiber affect
your cholesterol?
--a) It will make it go up.
--b) It will make it go down.
--c) It will not have much effect.

5) Where is soluble fiber found?
--a) Oranges, apples and pears
--b) Corn, barley and oats
--c) Beans and legumes
--d) Brussels sprouts, carrots and sweet potatoes
--e) All of the above

6) Eating more high-fiber, low-fat foods will help you lower your
cholesterol. Which of the groups listed below fit this
description?
--a)Unprocessed plant foods such as whole grains, fruits,
vegetables and beans/legumes
--b) Low-fat dairy products such as skim milk, yogurt and cottage
cheese
--c) Lean animal products such as chicken, fish and egg whites

7) Foods derived from this legume that contain at least 6.25 gm
of protein may bear a claim stating they can help lower
cholesterol when part of a healthy diet. (Hint: tofu, soymilk,
tempeh, and veggie burgers)
--a) pinto beans
--b) lentils
--c) soybeans

8) The American Heart Association recommends two servings of this
animal per week due to the fact that it contains heart-healthy
omega-3 fatty acids.
--a) chicken breast
--b) lean pork
--c) fish

9) Which of the following foods are high in cholesterol?
--a) wheat crackers
--b) doughnut holes
--c) organ meats

10) Which of the following is the best choices for a bread
spread?
--a) whipped butter
--b) stick margarine
--c) light tub margarine
--d) cream cheese

ANSWERS:
1. A - Both saturated fat and cholesterol make your serum
cholesterol levels rise. According to the Therapeutic Lifestyle
Changes Diet, you should consume no more than 7% of your calories
from saturated fat and no more than 200 mg of dietary cholesterol
per day.

2. C - All of the above.

3. B - 8 grams. If you do not like skim milk, consider trying
Skim Plus or fortified soymilk.

4. B - By increasing your soluble fiber, you can lower your LDL
or bad cholesterol.

5. E - All of the above.

6. A - Unprocessed plant foods are high in fiber and low in fat.
Try to eat more of these every day.

7. C - Soybeans

8. C - Fish - Go for cold water fatty fish such as salmon,
mackerel, herring, tuna, trout and sardines.

9. C - Organ meats. Egg yolks and squid (calamari) are also very
high in cholesterol. Crackers and donuts may be high in trans-
fat which raises cholesterol.

10. C - Light tub margarine is the best choice; spray margarine
is good, too.

How Did You Do?
1-3 right - Read a little more, visit: http://www.nhlbi.nih.gov
4-6 right - You are getting there
7-10 right - Excellent job!

[Source Communicating Food for Health]
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That concludes this week's Nutrition Tip.
>> Read on for the Exercise Tip. <<

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RECOMMENDED NUTRITIONAL READING:

Outwit Your Weight:
Fat-Proof Your Life With More Than 200 Tips, Tools, and
Techniques to Help You Defeat Your Diet Danger Zones
by Cathy Nonas, RD, Julia Vantine (Contributor)

Cathy knows the secret to successful weight loss as she has
shared the secret with thousands of her clients, who have lost
thousands of pounds between them. In Outwit Your Weight, she'll
share this secret with you. You will learn that weight loss has
nothing to do with what you eat. The key is how, when, and why
you eat. Discover your own unique diet personality and uncover
your Diet Danger Zones, the situations that trigger you to
overeat. Then arm yourself with personalized tools to overcome
them. This book will not tell you what you can and can't eat.
Instead, it is bursting with weight-loss-success strategies--
more than 200 ways to keep eating and exercise behaviors on
track. Use this book alone, or with any other diet plan, in
virtually any situation, no matter what your schedule, habits,
or lifestyle.

ORDER NOW! Go to:
http://www.nutractive.com/books_weightloss.htm#outwit
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This Week's Cartoon, Joke, Cool Site, or Quote:

1) I was caesarian born. You can't really tell, although
whenever I leave a house, I go out through a window.
-- Steven Wright

2. "How come the Greens have started taking French lessons?"
"Didn't you know their adoption plans finally came through?
They've gotten an adorable French baby, and they want to
understand what she says when she begins to talk."

Do you know a funny food/nutrition/fitness related joke?

Submit it to HealthTip@NutrActive.com?subject=Joke
We will print all CLEAN jokes in our future issues.

_______________________________________________________

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----------------------------------------------------
NOTE: NutrActive is not responsible for the content our
advertisers put in their ads. While we do not allow offensive
material/subject matter or get-rich-quick schemes, we are not
responsible for false or non-scientific information provided by
our sponsors. If you find anything questionable, please feel
free to submit you specific question to Laura.RD@NutrActive.com.

_______________________________________________________

This Week's EXERCISE TIP:
So You Want To Build A Home Gym
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I walked into the commercial gym yesterday after a long day of
work excited to begin my workout. After warming up I proceeded
to the squat rack to start my resistance training workout. I
unfortunately ran into a bit of a roadblock. I was planning on
starting with some Back Squats but there was a young man in the
power rack performing barbell biceps curls with horrible form (a
definite no-no!).

I decided to go to Plan B and rearrange my workout only to find
that the flat benches were all occupied as well. This trend
continued and everywhere I turned the equipment I desired was
being used. I was happy that so many people were working out but
at the same time I was frustrated that my well-laid plans were
spoiled. I learned a long time ago that it is wise to have a
back-up plan in place for situations like this so I decided to
head home and revert to Plan C, which was my home workout
routine.

I have found that having the option to workout at home is
essential for people with busy schedules, for others who do not
like going to crowded gyms, or for people who need a contingency
plan for just-in-case situations (that's me!). Another reason to
have a home gym is that warmer weather has finally arrived and
you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms
and I have helped others design very cost-effective, space-
saving workouts areas. My personal home gym consists of a
Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an
adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands,
2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a
variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have
one. The following list of questions should help you design a
Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do
not already have? What is your empowering vision of your ideal
physique or athletic accomplishment? What are your short and
long term goals? Always begin with a vision of the end results
in mind, as this will guide you in your efforts. If you have not
developed a vision of what you want to accomplish at this point,
then that is the first thing you need to do. Develop a plan of
attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of
results and frustrated that you bought the wrong equipment. Ask
yourself what kind of results you expect your home gym to
deliver? Is your home gym going to supplement your commercial
gym membership (as a contingency plan)? Will you be doing your
cardiovascular exercise outside or inside on a machine? Will you
be doing stretching, strength training, or both? Is your home
gym going to be the only place that you work out? Think about
these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are
just starting out with an exercise program, you might consider
starting small with a simple, yet very effective, pair of
Dumbbells. You can perform a full-body workout with a pair
of dumbbells, some bodyweight exercises, and with a little
knowledgeable of proper exercise technique. If you want to do
it inexpensively, hire a knowledgeable fitness professional to
design an individualized exercise program that you can do with a
pair of Dumbbells in the comfort of your home. I have listed a
variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine
at home be prepared to spend some money! Be aware, a gym quality
treadmill, stationary bike, rowing ergometer, or elliptical
trainer is going to cost you. You can buy used or refurbished
gym quality equipment for a discounted price and if I wanted a
cardio machine for my home this is probably the route that I
would take. If you are thinking, 'I'll just save a few hundred
dollars and buy an inexpensive treadmill at the mall,' make sure
you do some research and ensure that you will buy something that
is going to last and that will fit your needs. I know many
people who have purchased flimsy treadmills and regretted it
soon thereafter. There are quality treadmills out there you just
have to know where to look. I would recommend talking to my
friend Bob McKinnon at McKinnon Technical Services (603-644-7539)
who knows gym equipment like the back of his hand. He can point
you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are
better than others. Chances are, if you turn on your television
late at night and flip through the channels, you will be exposed
to clever marketing using beautifully sculpted fitness models
promising results in six weeks or less if you purchase their
machine! Guess what. You can get results without a two thousand
dollar machine that will most likely be collecting dust in a
year anyway! Why not begin your quest for improved fitness with
a modest investment in a pair of Dumbbells? Why not purchase a
$20 book on how to get into shape? How about meeting with
someone who specializes in coaching people through the process
of positive physical change such as fitness professional or
Registered Dietician? Infomercials are notorious for clever
marketing and they can be very compelling. Avoid impulsive
buying and do some research first before purchasing an expensive
multi-gym. I recommend consulting a qualified fitness
professional about the usefulness of such a machine,
interviewing people who have that machine, and possibly even
test-driving one before you make this decision. I have to
mention that every Spring and Fall I see countless multi-gyms
sitting out on someone's lawn as part of the annual yard sale.
I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a
Barbell today! With a 45 lb. Olympic Barbell you can perform
a wide variety of exercises in a variety of different ways. If
you are an athlete, you have the space available, and you want
to improve your sports performance, learning how to correctly
perform the Olympic Weightlifting movements (Clean and Jerk,
Snatch, and all the variations) can take your performance to
the next level! To name a few, exercises such as Squats,
Overhead Squats, Deadlifts, Bent over Rows, Bench Presses,
Overhead Presses, and Upright Rows can be performed. I would
recommend having an adjustable Power Rack and adjustable bench
to augment the versatility of the barbell. Space and total cost
are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to
go. You might consider two to three sets of dumbbells (they can
be purchased at a sporting goods store for any where between
$.35- $.75/pound (In Concord, NH, Check out Olympia Sports in
the Mall, Sears, Target, Walmart, Northeast Fitness, or check
out the newspapers for the least expensive way to go!). I prefer
the metal dumbbells but there are also rubber coated and
adjustable dumbbells available. 'Power Blocks,' (perform a
search on the internet to learn more about these) are adjustable
dumbbells and are a great tool that take up a lot less space in
your home gym, offers great versatility, and offers adjustable
resistance to suit your needs. There are also other forms of
adjustable dumbbells that consist of two handles, collars, and
series of different size weight plates.

When selecting weights, it wise to start light and gradually
purchase heavier dumbbells as you need them. I am able to
perform wide variety of exercises with Dumbbells. If your goal
is fat-loss, then a properly designed resistance training
program that incorporates multi-joint Dumbbell exercises will
help you achieve your goals more efficiently than many gym
machines that 'isolate' certain muscle groups. Remember, the
more muscle groups that you incorporate, the more energy your
body burns, and the better your results will be! Exercise
technique is a factor but I'll happily let you know that I have
taught 90-year-old women and 11-year-old boys how to perform the
most 'difficult' Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness
goals and your current training level. For an athlete in search
of sports performance enhancement, Medicine Balls are a great
tool because they can be accelerated in a rapid fashion through
many planes of motion. If general fitness is your goal, you can
perform many traditional gym exercises with a Medicine Ball as
well. Medicine balls come in all shapes, sizes, weights, and
colors. Be sure that the ball you pick suits your needs. By the
way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more
exercises during your home workout sessions. Some benches are
adjustable and offer great versatility while others are just
fixed benches. Space is a concern for many people and that makes
the Stability Ball (a.k.a. Swiss Ball) a great alternative to a
bench. With a Stability Ball you can perform inclined, seated,
prone, supine, floor, and a number of lower body exercises. A
knowledgeable fitness professional could teach you how to
perform a full-body workout with a Stability Ball and a pair of
dumbbells. There are a number of different ways to use it in
order to maximize your home workout routines. Not only can it
replace a more expensive exercise machine or bench, but it can
also double as a chair, take up less space, and challenge your
body's balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of
exercises that can increase the variety of your workouts
tremendously. An alternative to the cable pulley system for
your home gym could be resistance bands or tubing that you
can tie to a pillar in the basement of fix in a closed door.
You can buy tubing that comes with handles already attached
in some fitness catalogs or you could just tie a loop in one
end to make your own makeshift handle. It is important to
mention that elastic resistance training has many benefits and
many inherent flaws. If you understand how to properly combine
elastic resistance training with inertial (free weight training)
you can maximize your results! A knowledgeable exercise
professional can help you design your home gym to take advantage
of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more
bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo,
Pilates, Strength Training, Stability Ball Training, and every
other imaginable fitness topic out there. Check out your local
sporting goods store or Borders for a selection of exercise
videos. The key is to find a couple videos that you enjoy and
that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness
equipment catalog you will see a variety of toys that can
supposedly enhance your workouts and deliver unbelievable
results. Buyer beware! No one piece of equipment can solve all
of your home gym needs and you must consider how this piece of
equipment will fit into your complete program. Watch out for
gimmicks and miracle exercise machines. Ask a fitness
professional their opinion before you buy and you may save
yourself some money! Do a little research before purchasing
equipment for your home or you may run the risk of buying an
expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have
enough room for an adjustable bench or a mutli-purpose exercise
machine? Is the area well ventilated? How much ceiling height
do you have? Are your floors solid? Do you have neighbors that
might not appreciate you jumping up and down? Will you have room
for all of the equipment you want to get? Thinking about these
issues in advance will save you a lot of hassle in the long run.
Finally, determine what else your home gym is used for? Will
your home gym also be used for family gatherings, a playroom for
the kids, an office, a gathering area to watch the Final Four,
or strictly as a home gym? These are some other aspects to
consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced
exerciser? A beginner might start out with an exercise tape, a
Stability ball, and a couple of 5 pound dumbbells where as a
more advanced exerciser might have a Barbell, Olympic Bench,
a Stability Ball, an Adjustable Step, a Selectorized Weight
Machine, a Power Rack, and a variety of Dumbbells. Have you been
properly trained in the use of Free Weights or do you feel more
comfortable using a machine? What kind of equipment does your
plan of attack call for? The answers to these questions will
help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the
process of designing and constructing your home gym as it can
be a very important addition to your life and to your home.
Consider consulting an exercise professional to make sure that
your gym will suit your individual needs, your budget, and your
home. There are many reasons to have a home gym and it can be
designed to help you achieve the results that you are looking
for!

On-Line Sources for Home Gym Equipment:

-Exertools: http://www.exertools.com
-Perform Better: http://www.performbetter.com
-Power Systems: http://www.power-systems.com
-Body Trends: http://www.bodytrends.com
-Clubbells: http://www.1shoppingcart.com/app/aftrack.asp?afid=186111
-Kettlebells: http://www.dragondoor.com/index.html?kbid=2094
-Multi-Gyms: www.megaftiness.com

ATTENTION: "To build a home gym that really delivers results or
to learn how to crank up progress from your current home gym go
to www.HomeGymSecrets.com and you'll receive a FREE special
report valued at $15 just for stopping by!

----------------------
About the author: Kyle Battis CSCS, L/ATC, NSCA-CPT
Kyle is a fitness professional that has been in the trenches
teaching his clients how to get amazing results from their home
gyms for the past 6 years. Kyle started http://www.
HomeGymSecrets.com to help people really understand what it
takes to build a great body by using their home gyms. No matter
what kind of equipment you have you can achieve great results if
you know these secrets. Kyle may be contacted through e-mail
kyle@homegymsecrets.com.
_______________________________________________________
RECOMMENDED FITNESS READING:

High Performance Nutrition:
The Total Eating Plan to Maximize Your Workout
by Susan M. Kleiner, Ph.D., RD and Maggie Greenwood-Robinson

This book covers a range of basic nutrition topics important to
optimize your performance including carbohydrates, fats,
proteins, vitamins, minerals, and water. Chapters in this book
cover supplements, weight control, and special needs with diet
plans and charts mixed throughout the text. It presents useful
information on herbs and mineral supplements.

ORDER NOW! Go to:
http://www.nutractive.com/books_sportsnutrition.htm#highperform

_______________________________________________________
Check out other books on exercise, go to:
http://www.nutractive.com/exercise.htm
_______________________________________________________
Select from the biggest list of Free Newsletters and Ezine on
the Internet. Go to WorldMegastore Newsletters:
http://www.worldmegastore.com/newsletters.php
_______________________________________________________
"Nutrition and Exercise Health Tip" is written weekly by Laura S.
Garrett who is a Registered Dietitian (RD), Licensed Dietitian
(LD), and fitness trainer. For questions or comments, please e-
mail Laura at: Laura.RD@NutrActive.com.
_______________________________________________________
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© Copyright NutrActive 2005. All rights reserved.
Reproduction in whole or in part without written permission of
copyright owner is prohibited.

The information contained in this e-mail is intended to help you
better understand issues related to nutrition and exercise and
help promote a healthy lifestyle. It is not intended to replace
the advice of a physician. If you read something on this site
that contradicts what your physician tells you in any way,
always follow your physician's advice. We advice you to consult
with your physician before beginning any exercise program,
especially if you have any serious medical conditions.
_______________________________________________________