|Focused On Fitness
for optimum fitness and health
Lives of the Friends of Howtobefit.com
Is it really possible to make a
difference? Having chosen to make a difference in your own lives by improving
your health and fitness, many of you now have renewed energy and determination
to take on even greater challenges. This week's focus is on helping you to make
a difference in other people's lives.
|Editorial: Helping you to make a
Twenty five years ago, I was
living in Guatemala and immersing myself in the culture. When Good Morning had
a segment on making a difference recently and it featured two young women from
Yale and their efforts to help educate children in Guatemala, it got my
Three years ago, Ruth DeGolia and
Benita Singh were college students whose studies led them to the lush western
highlands of Guatemala. While visiting tiny villages of families driven to the
isolated region after the country's devastating civil war, they were struck by
the beautiful pottery, jewelry and rugs the women had crafted. Making only
about $3.00 a day working in the fields, the Guatemalan women were thrilled
when Ruth and Benita took some of their goods and sold them out of two
suitcases on the Yale campus and offered all of the profits to the women. This
money and all of the profits from the 15 village cooperatives that Ruth and
Benita have since founded is being used to educate the girls of these villages.
In just two years, Mercado Global's revenue has now funded primary
schooling for 116 children.
Today, so many of us have raised
our levels of consciousness as these young women have done and we, too, are
making a difference. Because of that, I have created a resource to link the
readers of this newsletter together to help in your efforts to make a
difference. As I have done with Mercado Global on the
Making A Difference page, so I will do for
you. Let's add our non-profit activities to promote fitness, health, education
and our other lofty goals and chip in together to help. Are you putting
together a fitness program to help kids be more active and fit and need to
promote it? Are you organizing a walking group to promote the benefits of daily
walks? Is your school putting on a 5K fund raiser and you want to promote it?
Is your hospital or church having a fitness and health fair and you need to
promote it? I know in my heart that if you have made the conscious effort to
improve your own well being that you are also concerned with the well being of
others and that together, we can make a difference.
To help with your fund raising
efforts, I will donate one Polar RS200sd valued at $219.95 to the organization
that I feel best demonstrates the purpose of "making a difference." It can then
be raffled off by your organization. Please send your submissions to
firstname.lastname@example.org and I will post them and I will
also link the
Making A Difference page from
Howtobefit.com to promote it even more.
|This week's health and fitness
||More Food Substitutions for Faster Slimming
Results - One of the hardest things about losing weight is
dealing with hunger pangs. Pizza, donuts, and chips are so satisfying because
they're high in fat, which promotes a feeling of fullness. Unfortunately, fat
is also high in calories. Happily, you have a healthier option with fiber-rich
foods like fruits, veggies, whole grains, and legumes that are nutrient dense
and much lower in calories than those artery-clogging munchies.
||Jumbo Juices and Crappuccinos - We've been
conditioned to think the word smoothie is synonymous with healthy but many are
quite the opposite. Smoothie's not a word you need to strike from your
vocabulary but, like most things you put into your body, you should pay
attention to the particular ingredients. Some are great, while others are
little more than ice cream in a cup. Here's a quick rundown on the types of
smoothies you're likely to encounter and when, or if, you should drink them.
||The Whole Fruit and Nothing but the Fruit - A
new study has shown eating whole fruit could be the main dietary difference
between obese and overweight individuals. And that would be whole fruit, not
juice, jam, smoothies, or fruit-filled dessert items. Let's give Mother Nature
some love - she knew what she was doing. The study at the University of
Southern California showed that the main difference between 52 normal-weight
adults and 52 overweight and obese adults was the amount of fiber in their
diet, which mainly came from fruit.
|This week's featured health tips - Phil
Ready, Set, Go! Synergy Fitness for Time Crunched
Shrink the Size of Abdominal Fat Cells - For years, people have thought
that dieting is the best way to lose abdominal fat. Throwing in some exercise
along the way will help, but it's not absolutely necessary. You've heard this
before, "cut the calories and drop the pounds." New research shows that dieting
doesn't get the job done.
During a five year study, researchers at
Wake Forest University Baptist Medical Center set out to discover the most
effective way to drop abdominal fat. They compared a low-calorie diet versus a
low-calorie diet with exercise. Results: the study clearly proves that exercise
must be a major component of any program designed to reduce abdominal fat. To
make it an apples-to-apples comparison, middle-age women needing to reduce
abdominal fat created a deficit of 2,800 calories a week either by dieting or
by dieting with exercise.
All women lowered their body fat and body
weight during the study, but the diet-without-exercise group had no changes in
abdominal fat cell size. Let me say that one more time, this research shows
that diet alone will not reduce the size of fat cells. Only the
diet-with-exercise subjects experienced decreases in the size of their
abdominal fat cells. And the fat reduction was significant. Diet-with-exercise
achieved an 18 percent reduction in the size of abdominal fat cells.
|Metabolic Syndrome - Metabolic Syndrome is a serious medical
condition because it sneaks up on its prey and does damage without notice. Many
middle-age adults have this condition and do nothing about it because they
accept the waist-line expansion, weight gain, and lack of energy as a natural
process of growing older. This is a huge mistake!
(originally called Syndrome X) is a combination of conditions -- high blood
pressure, high cholesterol, insulin resistance -- and most people are totally
unaware they have the condition. Prior to 2001, your physician couldn't tell
you about Metabolic Syndrome because it didn't become an official medical
condition until May 15, 2001.
Researchers report that Metabolic
Syndrome significantly increases the probability of heart failure in middle
age. The findings are based on tracking 2,300 men age 50, and following them
until age 70. (The metabolic syndrome and risk for heart failure in middle-aged
men, 2006 May 22; Heart. Ingelsson E, Arnlov J, Lind L, Sundstrom J.)
Individuals with Metabolic Syndrome are almost twice as likely to develop heart
failure, report the researchers, because it directly affects the heart by
increasing the buildup of fatty deposits in the arteries. The study shows that
Metabolic Syndrome causes the body to produce excessive insulin, which in turn,
makes the heart worker harder than it should. This enlarges the heart muscle
and impairs its capacity.
Dr. Timothy S. Church, Medical Director at the
Cooper Institute in Dallas says, "It shouldn't be called metabolic syndrome It
should be called physical inactivity syndrome."
|Fitness tips, recipes, motivation and more
|I'll See You
Again Next Issue
|Thank you for
reading this week's issue of Focused On Fitness.
Richard Dafter, OEO (Only Executive Officer), Howtobefit.com.
Published weekly by: Howtobefit.com
Albuquerque, NM 87109
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