Fitness Newsletter                                                  July 2010

In this issue:



Source: Mercola.com (Check it out! It's a great resource!)

Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.

Here’s a list of some of the most medically questionable and harmful additives in everyday foods:

  1. Sodium nitrite
  2. BHA & BHT
  3. Propyl gallate
  4. Monosodium glutamate
  5. Trans fats
  6. Aspartame
  7. Acesulfame-K
  8. Food colorings (Blue, Red, Green, Yellow)
  9. Olestra
  10. Potassium bromate
  11. White sugar
  12. Sodium chloride (salt)

Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.

Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.

Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.

Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.

Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.

Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.

 



Source: Mercola.com (This is just an excerpt from: How to Avoid the Top 10 Most Common Toxins)

It's impossible in this day and age to avoid all environmental toxins. What you can do, however, is limit your exposure as much as possible with the following tips:

  1. Buy and eat, as much as possible, organic produce and free-range, organic foods. If you can only purchase one organic product it probably should be free range organic eggs. Fortunately most grocery stores now have these available. If they don't contact the store manager and encourage them to carry them.
  2. Rather than eating fish, which is largely contaminated with PCBs and mercury, consume a high-quality krill oil.  Another option is to have your wild-caught fish lab tested to find out if it is a pure source.
  3. Avoid processed foods -- remember that they're processed with chemicals!
  4. Only use natural cleaning products in your home. Most health food stores will have these available or you can search online for them.
  5. Switch over to natural brands of toiletries, including shampoo, toothpaste, antiperspirants and cosmetics. Same sources here, either your local health food store or you can search on line.
  6. Avoid spraying insect repellants that contain DEET on your body. There are safe, effective and natural alternatives out there.
  7. Avoid using artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances as they can pollute the air you are breathing.
  8. Avoid artificial food additives of all kind, including artificial sweeteners and MSG
  9. Get plenty of safe sun exposure to boost your vitamin D levels and your immune system (you'll be better able to fight disease).
  10. Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath).
  11. Seek to build your health up through good nutrition and then limit your use of drugs (prescription and over-the-counter) as much as possible. Drugs are chemicals too, and they will leave residues and accumulate in your body over time.



Ingredients:

  • 2 pounds small potatoes, preferably heirloom
  • 1 cup chopped celery
  • 2 ounces smoked chicken, sliced into strips
  • 1/4 cup chopped fresh parsley
  • 2 tbsp chopped fresh chives, or scallions
  • 2 tbsp chopped fresh mint, or dill
  • 3/4 cup nonfat buttermilk
  • 1 tbsp lemon juice
  • 1 tbsp peanut or canola oil
  • 1/2 tsp salt
  • Freshly ground pepper, to taste
  • 2 large hard-boiled eggs, peeled and coarsely chopped

Directions:

  • Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
  • When the potatoes are cool enough to handle, taste a bit of potato skin"if it’s bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
  • Add celery, chicken, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.

Nutritional Info :

  • Servings: 8, about 1 cup each
  • Fat: 4 g
  • Carbohydrates: 20 g
  • Protein: 6 g
  • Calories: 138

Ingredients:

  • 1 medium tomato, chopped
  • 1 shallot, peeled and quartered
  • 1/4 cup red-wine vinegar
  • 2 tbsp chopped fresh marjoram
  • 1 tbsp chopped fresh rosemary
  • 1 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1 1/2 pounds flank steak, preferably grass-fed, trimmed

Directions:

  • Puree tomato, shallot, vinegar, marjoram, rosemary, salt and pepper in a blender until smooth. Set aside 1/2 cup, covered, in the refrigerator. Scrape the remaining puree into a large, sealable plastic bag. Add steak and turn to coat. Refrigerate for 4 hours or up to 24 hours.
  • Preheat grill to medium-high. Remove the steak from the marinade (discard the marinade). Oil the grill rack. Grill the steak 4 to 5 minutes per side for medium-rare or 6 to 7 minutes per side for medium, turning once and brushing the cooked side with some of the reserved sauce. When the steak is cooked, turn it over again and brush with more sauce. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice the steak crosswise and serve with any remaining sauce spooned on top.

Nutritional Info :

  • Servings: 6
  • Fat: 7 g
  • Carbohydrates: 1 g
  • Protein: 24 g
  • Calories: 169

Do you have what it takes? Austin Adventure Boot Camp is growing – again, and we need you! Does inspiring others inspire you? Are you a leader who practices what you preach? Are you an ex-collegiate athlete who continues to make fitness part of your daily life? Has anyone ever asked you “how do I look like you?” while reaching out to feel your arm muscles? Are you a walking example of the fit, healthy lifestyle? Do people like to be around you because of your good energy and genuine concern for others? Does helping other people reach their goals motivate you? Would you like to significantly supplement your current income while working approximately 2 hours per day, 4 to 5 days per week?

If you answered “yes” to the majority of these questions, then you might have what it takes to be our next successful boot camp coach. Personal training certification and equivalent background (or applied experience) is required. Please email your resume to: coach@atxbootcamp.com