Académique Documents
Professionnel Documents
Culture Documents
Fitness
and
n
Nutritio
Becoming A New
YOU
New & Improved !
Heart, Mind,
Body & Spirit
You will
101.0
TM
by Scott Craig
CONTENTS
ABOUT THE AUTHOR
INTRODUCTION
CHAPTER I: Move More
page 44
Keep on moving and become a New You. This chapter provides you
with a step-by-step outline and information about the various levels
of exercise that will work best for you.
CHAPTER II: More on Footwear and Apparel
page 99
What works and what doesnt. Why its important and why it isnt.
When you are exercising, the shoes and clothing you wear can make
you feel good. The newest, or what is touted as the best, isnt always
what they say it is, nor is it always necessary.
CHAPTER III: More on Walking, Jogging, Running
and Biking
page 111
I will discuss these in more detail. These are activities you can do
almost anywhere, and in this chapter I take them to another level.
CHAPTER IV: Categories of Food, Nutritional needs and
Dietary Supplements
page 131
It can be difficult to remember what you should eat, when you
should eat and why. Ive created an easy to understand reference
guide.
CHAPTER V: Nutrition Information Meals, Snacks
and Desserts
page 160
This chapter provides nutritional information, meals, recipes,
serving sizes and suggestions for snacks.
CHAPTER VI: FIT 101.0
by Scott Craig
page 183
FIT 101.0 goes into more detail on exercises, exercise equipment and
fitness clubs.
CHAPTER VII : WORD LIST AND INDEX: Definitions of
Terms and phrases
page 216
More technical terms or possibly unfamiliar words are defined here
to help you better understand the text.
All you have to do is enjoy becoming better than you are today and
eventually the best you can be.
Im confident that what Ive created for you will be fun, easy and
effective for you for the rest of your life. You can be a Mover and a
Shaker.
As you read on, I hope you will take my suggestions seriously.
Believe me when I say, just moving more can be a lot of fun and
extremely rewarding.
Going for the gold is great, but just getting a little bit of exercise
every hour throughout the day, sitting a lot less, and beginning to
eat right in the recommended amount is going to make all the
difference for you. Go for the gold after youve been at this for a while
if you like. I hope you enjoy and benefits from reading A New You.
Note:
How much sleep should you get and why?
Lack of sleep has been associated with worsening of blood pressure
and cholesterol, all risk factors for heart disease and stroke. Your heart
will be healthier if you get between 7 and 9 hours of sleep each night.
Young children and teenagers need more sleep 10 to 14 hours.
Sleep makes you more alert. Sleep bolsters your memory. Napping also
improves memory, cognitive function and mood.
Sleep is a time for your body to repair damage caused by stress,
ultraviolet rays and other harmful exposures. Your cells produce more
protein while you are sleeping. These protein molecules form the
building blocks for cells, allowing them to repair damage.
Lack of sleep disrupts the hormones leptin and ghrelin that play a role
in regulating energy intake and expenditure, including appetite and
metabolism.
Keep your bedroom dark to reduce light exposure. Light exposure
reduces the level of melatonin, a hormone that both makes you sleepy
and is thought to protect against cancer. Melatonin appears to
suppress the growth of tumors.
The increase in stress hormones, caused by lack of sleep, may raise the
level of inflammation in your body. Inflammation is thought to be one
of the causes of the deterioration of your body as you age as well as
age-related diseases.
Can you sleep too much?
Too much sleep has been associated with diabetes, obesity, headaches,
back pain, depression, heart disease and an increased risk of death.
Researchers have not yet identified a reason for the connection
between oversleeping and these problems. Oversleeping may be a
Lifestyle issue. There are people with hypersomnia* but most just
want to sleep more. Try to level off at 7 to 9 hours a night.
43
CHAPTER I
Move More
44
45
79
The primary function of carbohydrates is to provide energy for the body, especially
the brain and the nervous system. A secondary function is intermediate-term
energy storage as in glycogen.
There are two types of carbohydrates. Simple and Complex.
Simple carbohydrates that contain vitamins and minerals occur naturally in:
fruits, milk and milk products and vegetables.
Simple carbohydrates are also found in processed and refined sugars such as:
candy, regular (non-diet) carbonated beverages, such as soda, syrups and table
sugar. These carbohydrates are made up of one or two units of sugar and
are quickly digested. These are monosaccharides (Mono [Greek] = one.)
Refined sugars provide calories, but lack vitamins, minerals and fiber. Such
simple sugars are often called "empty calories"* and can lead to weight gain.
Complex carbohydrates, often referred to as "starchy" foods, include: legumes,
starchy vegetables and whole-grain breads and cereals. These carbohydrates
are made up of more than two units of sugar and take longer to digest
releasing glucose into your bloodstream more slowly and evenly. These
are polysaccharides (poly (Greek) = many)
Carbohydrates needed per day: About half your daily calories should come
from carbohydrates. Avoid processed foods such as sugary snacks, pastries, sugarsweetened soft drinks, candy, cookies, and greasy chips
Protein. Every cell in the human body contains protein. It is a major part of the
skin, muscles, organs and glands. Protein is also found in all body fluids, except
bile and urine.
You need protein in your diet to help your body repair cells and make new ones.
Protein is also important for growth and development during childhood,
adolescence and pregnancy.
When proteins are digested, amino acids are left. The human body needs a number
of amino acids to break down food. Amino acids need to be eaten in large enough
amounts for optimal health.
Amino acids are found in animal sources such as meats, milk, fish and eggs, as well
as in plant sources such as soy, beans, legumes, nut butters (peanut butter, almond
butter) and some grains, such as wheat germ. You do not need to eat animal products
to get all the protein you need in your diet.
Protein needed per day: About 10% to no more than 35% of your daily calories
should be from protein. Protein makes a meal more satisfying and increasing
protein from 15% to 30% of daily calories and reducing fat intake from 35% to
20% can result in sustained weight loss.
217
A message to you.
I hope you enjoyed the book. It was fun putting thought to paper and Ive
found a great amount of joy in thinking about all my lifes experiences that
helped me when writing it. Mostly however, I hope it helps you.
I hope you find it useful in changing some things in your life, as you aim at
becoming the best you can be. Becoming that New You.
I thought a lot about all the people along the way that supported things Ive
done and those that helped change my course for the better.
Most of the information in the book is included because I believe it is
terribly important. If we adhere to the realization that exercise and eating
right is critical to our good health, it will change our lives.
I hope you will use this book as I do. As a reference book that Ill pick up
and page through weekly or sometimes more often.
It is full of reminders like why fruits and vegetables are so important, what
enzymes and live bacteria do for us, why staying hydrated is so important,
what sitting too much can do and why processed foods and sugar can be so
harmful.
These are things that drastically impact our health every single day and all
of us need to take a Refresher Course regularly so that we dont miss a
beat in taking good care of ourselves and being better today than
yesterday.
Alan Tollefson
239
240
241