Storm Fitness Newsletter – Supplements – July 2008
A health and fitness newsletter on how to stay looking and feeling your best at any age
Greetings Clients and Friends!
I hope your summer is going well so far! Hopefully you have some exciting outdoor activities and fun vacations planned with family and friends. It’s a great time to enjoy the outdoors and get recharged for the busy month’s ahead. Even if you haven’t planned a vacation for the summer, don’t forget that sometimes even a long weekend somewhere local can do the trick. Consider heading down to the Shenandoah Mountains for a hike and staying at a local inn for an evening.
Getting away for even a few days gives us a break from the everyday stresses life can bring. The summertime is the perfect time to unwind a bit and truly relax. I have lists of fun local places that I enjoying visiting with many outdoor activities to keep you moving. If you need any ideas, feel free to send me an email or call – I would be happy to share my secrets with you! Stay healthy and happy and enjoy the summer season!
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team
Storm Fitness, LLC
STORM FITNESS NEWS
NEW!!! Summer Training Program
Get toned and fabulously fit with 12 One on One Personal Training Sessions and individualized custom workout plan to get you jumping into the fall season all tuned up and ready to go! If you have some extra time this summer it’s the perfect opportunity to take advantage of our Summer Training Plan – 12 sessions and a customized workout plan for $900. This program is only offered during the summer season so give us a call to see if it might be right for you.
The superior man is modest in his speech, but exceeds in his actions.
Get Addicted to Exercise
One of the hardest things about exercising is sticking with it. And, let’s face it, a walk here, a bike ride there and an aerobics class every now and again isn’t the stuff good, strong bodies are made of. But, if you can keep up your motivation for a couple of weeks, it will become a habit – and you’ll truly see and feel results.
Here are six simple steps to make fitness as natural as waking in the morning and falling asleep at night:
1. Timing is everything. Work out at a time that fits your schedule. If you plan to hit the gym after work, but often stay late at the office or have social engagements, it’s going to be hard to make your workout a regular part of your week. For most people, mornings are the most realistic time. If you can get up an hour earlier for one week, you might find that exercise wakes you up and energizes you for the rest of the day.
2. Seek convenience. You can do what many people are doing now and build a home gym in your basement or spare room – it will save you the driving time! For as little as $100 you can invest in a mat, bands, ball and free weights all of which are excellent tools to get you started on a strength training program. For cardio you can take advantage of the great outdoors and get out for a walk, run or bike ride.
3. Make it a “given.” If you do work out in the evenings, make sure your friends and family know that other engagements will have to wait until after your exercise time. The more you and everyone else in your life become accustomed to scheduling around your workout, the less likely you’ll be to blow it off for other activities.
4. Think ahead. Half the battle is being organized. It doesn’t take much. While you’re packing your lunch or laying out your clothes for work the next day, be sure to pick out clean exercise clothes, pack your gym bag and fill up your water bottle so you can get up and go in a jiffy.
5. Talk it up. Decide that you’re going to be that person in the office or around the neighborhood who is awe-inspiring for motivation. When co-workers start noticing your weight loss, tell them that you now exercise four to five times a week. Make it a character trait, a fact of life — not just something you’ve been dabbling in lately. Hearing yourself describe your life in this way makes it real — and will inspire you to keep it up.
6. Become an addict. The truth is, the “feel-good chemicals” released during high-intensity workouts can leave you craving exercise. If you can reach the point where you yearn for that fitness “high” the way someone might desire coffee, motivation will no longer be an issue.
When you’re exercising don’t forget to drink plenty of water! What I suggest is adding the juice of half a lemon or 4 tablespoons of unsweetened cranberry juice to 32 ounces of water. You will get vitamin C and electrolytes that the lemon have and you can substitute limes for lemons if you get bored.
Roasted Red Pepper Stuffed Chicken Breasts
Preparation time : 10 minutes
Cooking time : 15 minutes
4 large slices of roasted red bell pepper, from a jar
1 shallot, diced
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 1/2 tablespoons olive oil
1/4 cup white balsamic vinegar
3/4 cup chicken stock
1. Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 1 slice of red pepper and 1 teaspoon of diced shallot in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.
2. Heat the oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown.
3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2 or 3 minutes per side until cooked through.
4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.
5. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast to serve.
Serving Size 1 chicken breast
Amount Per Serving
Protein 34 g
Total Carbohydrate 5 g
Dietary Fiber 0 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 4 g
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
7 Secrets To a New Body
The 3rd Secret in our 7 part series – “7 Secrets To A New Body” is the secret of supplementation. A nutritional supplment is something that is often taken by individulas to enhance their diets. It can include vitamins, minerals, fiber and/or protein among other additives. It is important to remember that “supplement” means in addition to and not in lieu of. Therefore, if you are sitting around all day not moving and eating poorly and you expect a supplement to be your saving grace, you would surely be fooling yourself!
Secret #3 Supplementation
On the other hand, if you’re doing all the right things, exercising, eating right, a supplement could make a significant difference in your life. If and when we do choose to supplement for our health, it is extremely important that we research and talk with our Dr. to understand exactly what we are putting into our bodies and how it might be affecting our bodies. Just as supplements can have tremendous benefits for individuals, if taken in the wrong quantities or form, they can also be toxic.
The following is a list of a few talked about supplements on the market. If any of them strike an interest, I encourage you to get curious and do more research in addition to speaking with your health care professional to see if any of these supplements might be right for you.
1) BCAA’s: If you take whey protein which contains BCAA’s after you workout, it will actually help you recover more easily. BCAA’s the essential branch chained amino acid are of special importance for fitness enthusiasts because they are metabolized in the muscle rather than in the liver. After digestion, once protein is broken down into individual amino acids, the amino acids can either be used to build new proteins or be burned as fuel to produce energy.
2) Basic Multivitamin/Mineral: Some Dr’s say that it only makes expensive urine, but I like to think of it as an insurance policy. If we all lived in a perfect world with no stress and no Twinkies or fast food then we wouldn’t need this little extra insurance. But the sad fact is that I don’t know even one person who lives in this perfect world. We are all exposed to stress and sweets and all of us are susceptible at some point. For normal adults taking a multivitamin for general health purposes, conventional medicine and government authorities recommend that a multivitamin should contain 100% DRI – Dietery Reference Intake or less for each ingredient. You can find the DRI chart at USDA.gov
3) Flax and Omega 3: Omega 3 is of particular importance because we already get a lot of omega 6 and 9 in many of the foods we eat in our daily diet. Omega-3 fatty acids have been shown to benefit the heart of healthy people, and those at high risk of cardiovascular disease in addition to a number of other health benefits such as joint pain relief. If you don’t already eat a variety of (preferably fatty) fish at least twice a week or include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts) then Omega 3 supplementation might be something to look into.
4) Arnica Montana : Arnica is a homeopathic medicine and is often used for sprains, bruises, muscle aches, physical and emotional shock and for long term consequences of trauma . It is often used for reducing bruising after surgery or muscle soreness after a workout. A topical preparation of A. montana has been shown to be as effective as the anti-inflammatory drug ibuprofen in the treatment of osteoarthritis of the hands.
5) Conjugated Linoleic Acid (CLA): CLA has been the subject of a variety of research in the past several years, in regards to the news that the natural dietary supplement reduces body fat in people who are overweight. Findings also suggest that some of the other benefits of CLA include: increased metabolic rate, decreased abdominal fat, enhanced muscle growth, lower cholesterol and triglycerides, reduced food-induced allergic reactions, enhanced immune system. If you’re interested in taking CLA to help with weight loss, keep in mind that it’s not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.
6) Glutamine: Glutamine is an amino acid that can help reduce muscle wasting after a very strenuous workout. In catabolic states of injury and illness, GLN becomes conditionally-essential (requiring intake from food or supplements). Glutamine has been studied extensively over the past 10-15 years and has been shown to be useful in treatment of serious illnesses, injury, trauma, burns, cancer and its treatment related side-effects as well as in wound healing for postoperative patients. That is why it is now also classified as a “nutraceutical”. Glutamine is also marketed as a supplement used for muscle growth in weighlifting, body building, endurance and other spots.
7) Milk thistle: Milk thistle is an herb that has been reported to have protective effects on the liver and to improve its function. It is typically used to treat liver cirrhosis, hepatitis (liver inflammation), and gall bladder disorders. Besides benefits for liver disease, treatment claims include: Lower cholesterol levels, reduced insulin resistance in people with type 2 diabetes. Reduced growth of certain cancer cells. Milke thistle can also be found as an ingredient in some energy drinks.
8) Spirulina: Spirulina is the common name for human and animal food supplements produced primarily from two species of cyanobacteria (also known as blue-green algae). Spirulina is cultivated around the world, and is used as a human dietary supplement, available in tablet, flake, and powder form. Spirulina contains unusually high amounts of protein, between 55 and 77% by dry weight. Spirulina is rich in gamma-linolenic acid (GLA) and contains vitamin B1, B2, B3, B6, B9, B12, vitamin C and E. In clinical trials, Spirulina is effective for the clinical improvement of melanosis and keratosis due to chronic arsenic poisoning. It’s also been shown to improve weight-gain and correct anemia in both HIV-infected and HIV-negative undernourished children.
9) Acidophilus: Acidophilus is a general name for a group of probiotics, which occurs naturally in some yogurts and other traditional foods can also be taken as a supplement if you don’t like yogurt. When you fast or cleanse, you get rid of bad bacteria but you also get rid of good bacteria. If you don’t replace it back with the good bacteria/flora you could experience poor health. Make sure to keep Acidophilus supplements refrigerated.
The art of being wise is knowing what to overlook.
We hope you enjoyed this edition of the Storm Fitness Newsletter. Thank you again for coming along for the journey with us and we wish you a very successful Summer season with all of your health and fitness goals! Again, if you need anything at all we are always here to answer you’re questions!
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team