Adult Fitness Newsletter 
September/October 2004

Fitness Classes - October 11 - November 12, 2004

Lunch-n-Learn
Wednesday, October 13
12:00 - 1:00 in Shanklin 107

Great Atkins Debate "Flawless or Foolish"
Panel Members include:
Stephen Sinatra, MD : Pro
Sue Gebo, MPH, RD, CD-N : Con
Jason Wolfe,, PhD. : Neutral

A Full Cup
The number of antioxidant chemicals (phenols and flavonoids) in hot cocoa outpaces
equivalent servings of wine, green tea and black tea.
Cocoa: 611 mg. phenols, 564 mg. flavonoids
Red Wine: 340 mg. phenols, 163 mg. flavonoids
Green Tea: 165 mg. phenols, 46 mg. flavonoids
Black Tea: 124 mg. phenols, 34 mg. flavonoids

Stop Eating Cereal Naked
Top is with a cup of blueberries. University of Maine researchers found that antioxidant-rich blueberries help arteries relax,
which could reduce high blood pressure and risk of heart disease. Researchers recommend eating 1-2 cups of blueberries daily.

No Need for Speed
You don't have to be in the front of the pack to reap the benefits of exercise. Researchers from the University of Massachusetts
found that exercising at a "brisk, but comfortable pace" was enough to improve participants cardiovascular fitness.

Run Away from Cancer
A recent study published in Medicine and Science in Sports and Exercise found that physically active men and women had a 30 to 40
percent lower risk for developing colon cancer compared with inactive people. The active women also had a 20 to 30 percent reduction
in risk for breast cancer.

Is Cola Bad for Bone Health?
Not according to the latest research. Studies examining the impact of phosphoric acid and caffeine, both common additives
to colas, on bone-mineral loss have found that neither increases calcium loss in bones. There is research that has linked
soda-drinking to poor bone-mineral content, but it indicates that only people who substitute soft drinks for milk or other
calcium-containing beverages risk calcium loss.
Here are the best ways to boost bone health:
RUN FOR LIFE: 
Weight-bearing exercise, such as running, helps increase bone-mineral content.
DON'T FORGET D:
Vitamin D makes it possible for bones to assimilate calcium. Try a vitamin-mineral supplement with 100 percent of the
Daily Value for this vitamin
GET C & K TOO:
Vitamin C, found in citrus fruits, peppers, berries, and tomatoes, helps build the bone matrix, while
vitamin K, in spinach, collard greens and eggs is needed for optimal bone strength.
KEEP TABS ON ALCOHOL:
If you are a man, having more than two drinks per day may drain bones of calcium.
For women, more than one drink per day may do the same.

Eat Like a Champion
Suzy Favor Hamilton's Nutritional Strategies
EAT LOW-GLYCEMIC FOODS.
By eating low-glycemic/high-fiber foods-that is, carbohydrates that break down slowly, releasing glucose gradually
into the bloodstream-I found that I wasn't as worn out after practices and races. I now focus on veggies (except carrots),
apples, pears, whole-grain foods, oatmeal and cheese.
EAT MORE PROTEIN.
Proteins tend to digest slower than carbohydrates. Emphasizing more protein in my diet helped keep my energy more constant
during the day, without all the ups and downs. Good options include eggs, lean meat, chicken and fish.
EAT FREQUENT, SMALL MEALS THROUGHOUT THE DAY:
A couple of years ago, after realizing that I was bonking (fatiguing early) way too much at workouts and in races,
I started to eat smaller meals more frequently. I now take in calories at least six times a day.
EAT BALANCED MEALS:
I eat tons of fish, chicken and read meat, usually have brown rice to go along with anything I eat
(brown rice provides important vitamins, minerals and fiber). The meals I eat are simple and routine, but they work for me.

30 Minute Workout--No Time? No Worries!
Thanks to an extra-long staff meeting, your lunch-hour runs has been sliced in half. No problem. Try this run on any out-and-back route.
Begin with a one-minute walk, a one-minute jog and another one-minute walk. Then ease into the pace of the day.
When you hit 15 minutes, take a 30 to 60 second walk break, then turn around. Now, your mission is to run back faster than you ran out.

Regimens for the Rest of Your Day
"After a hard workout, draw a cold bath and add two bags of ice to the water to get it to a temperature of about 50 degrees.
Sit in the bath for 10 minutes nursing a cup of tea while you shiver. The cold water reduces muscle swelling and inflammation.
Then in the evening, draw a hot bath (101 degrees) and add some therapeutic salts to the water.
Sit in the tub for 20-30 minutes to speed recovery and relax before bed".
(Jenny Crain, second American at the 2003 ING New York City Marathon - 2:39:48)