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Better than Low-Carb AND Low-Fat...Get Fit, Lose Fat and Feel Fantastic!, Issue 0001
February 02, 2005
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A monthly Newsletter to help you make the most of your workouts, from Gina Paolino and Home Bodies in-home fitness training.
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February 1, 2005, Issue 02
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*TABLE OF CONTENTS*
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*Better Than Low-Carb AND Low-Fat

*Superpower Supplement: Glutamine helps the metabolism

*Exercise Your Bad Mood Away

*Exercising While Sick: Should you do it?

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Better Than Low-Carb AND Low-Fat
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Low-Fat Vs. Low-Carb Study Results Mis-Reported: Study Revealed the Real Enemy is Junk Food.

If you’ve been paying attention to the news lately, you may recall recent headlines suggesting that low-carb dieters were more likely to re-gain weight than low-fat dieters. However, the truth is that this report resulted from misinterpretation of a study presented earlier this month at a major conference on obesity. In fact, the study showed no difference between the two groups of dieters. The real "enemy" revealed by the study was junk food consumed after subjects had lost weight—now, that doesn’t surprise you, does it? Healthy eating (i.e. lean protein, low-fat dairy, whole grains, fruits, vegetables, legumes, and healthy fats) is what we should all by striving for, and if you center your diet around these healthful foods, your body will naturally settle at the right weight.

Segal-Isaacson, at the conference to present results of another study (with data from over 1,300 low-carb subjects) found that eating foods with added sugar was the greatest predictor of weight gain. Participants in her study, known as the CCARBS study, who did best were those who controlled their carbs best, ate slightly more protein than the other groups, and who ate a lot of high-fiber vegetables, especially dark leafy greens. She points out that those who lost the most weight had the lowest calorie intake. Most experts agree that either plan, low-carb or low-fat, can work—but calories still count.

The widely-documented popularity of low-carb diets is mainly due to the initial “water weight” weight loss that occurs when carbs are reduced. It’s true that people of all ages really do lose weight quickly and easily without feeling hungry, at first. However, if total calorie intake is too high, you won’t lose an ounce of fat on a low-carb diet, and you’ll gain that 5-10 pounds of water weight back once you start eating carbs again. But what these studies prove, and what I advocate because I know it’s the only thing that really works, is the importance of developing healthy eating habits for life. Nobody stays thin eating junk food. You’re better off eating complex carbs like oats and sweet potatos than you are eating a low-carb protein bar with few “net carbs” that’s loaded with high-calorie sugar alcohols, glycerin, and added fats.

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Superpower Supplement: Glutamine helps the metabolism
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Primary effects: Recovery and immunity
Typical Dose: 1.5-10g, usually multiple times per day
Side Effects: Generally none, as l-glutamine is a naturally occurring nutrient in the body. If you ingest a high dose at once you may have an upset stomach. In this case, using a smaller dose is recommended.

Glutamine, or L-glutamine, is an amino acid. It is important to the health of the immune system, digestive tract, and muscle cells. After a heavy exercise session, glutamine levels in the body are reduced by as much as 50%. Glutamine isn’t just important to the muscle cells, though—-it’s highly in demand throughout the body. The gut and immune system will rob glutamine stored in the muscle cells if there is a shortage. This increases the risk of muscle loss because 60% of free-form amino acids floating in skeletal muscles is L-glutamine.

L-glutamine plays a very important role in protein metabolism. When taken as a supplement, it may help exercisers reduce the amount of muscle loss that can occur as a result of overtraining or dieting--and muscle loss makes metabolism drop like a rock.

A recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed! Growth hormone helps with recovery from exercise and also helps weight-training adults develop more muscle and a higher metabolism from exercise.

People who exercise more than 6 hours per week and those who have been under a lot of stress or trauma (such as burn, surgery, and disease victims) can particularly gain from the intake of glutamine. All these individuals are more susceptible to illness, as the immune system relies heavily on this amino acid. Becoming ill or losing lean muscle mass are signs of deficiency. The amino acid L-Glutamine can be found in protein powders, beans, meats, fish, poultry, dairy products, and L-Glutamine supplements in powder form.

Quick Tip: Many people take 10g of glutamine before bed as a sleeping aid, especially when they follow a low or moderate-carb diet.

Go here if you're interested in trying glutamine for the lowest price anywhere in the world:

Glutamine

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Exercise Your Bad Mood Away
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--Lifting weights helped lift clinical depression in 75% of both men and women who participated in a recent Harvard Medical School study. In contrast, depressive symptoms like fatigue, moodiness, and sadness receded in just 33% of the group that did no lifting.

--Stress, depression and anger are all emotions that encourage us to not eat properly and lose the motivation to work out. Exercise not only helps us to burn fat and lose weight, but it also improves our mood by reducing anxiety. A recent Finnish study found that overweight people who exercise at least 2 times a week are less depressed, angry, and stressed than overweight people who exercise less frequently.

--Regular exercisers have always known that exercise can result in feelings of well-being, including an increased ability to relax. Various studies confirm such results. In a study at Concordia University in Montreal, almost all the participants reported an improvement in mood after exercising. Those who felt the worst prior to exercising reported the greatest improvements in mood. The United States Surgeon General that physical activity "reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being."

--Exercise helps boost mood primarily due to reduced muscle tension, increased levels of serotonin (the feel good hormone—if it’s low, we feel sad and depressed), and endorphins. Because they are naturally produced by the body, endorphins are possibly the best (and most legal way) to achieve a natural high. Endorphins are able to bind to the neuro-receptors in the brain to give relief from pain. Endorphin good for health, and can play a role in helping drug and alcohol abusers overcome their addiction. Therefore, exercise can be a tool in helping a person get over a chemical addiction.

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Exercising While Sick: Should you do it?
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If you feel under the weather, there are some steps you should go through before you decide whether or not to follow your regular workout schedule. Assess your symptoms:

1. If your symptoms are restricted to above the neck (i.e. a cold with no fever) moderate exercise probably won’t hurt. “Moderate exercise” is different for everyone—be sure you don’t push yourself the way you normally would during a workout.

2. If you have flu-like symptoms and a fever, be sure to rest.

3. Avoid working out vigorously for at least 14 days if you have been really sick (i.e., the flu). Your body needs all it’s recources for recovering.

4. When you return to your regular exercise program, start slowly. You will feel like you’ve lost some strength, but it will probably come back after a few workouts as long as you’re able to eat normally again. It’s very easy to get sick again if you start pushing yourself too soon after the sickness.

5. Get plenty of sleep, both to recover from sickness and to prevent future sickness. The extra rest time will help your body repair it’s immune system.

But sometimes working out when you're sick helps…

Sometimes working out can actually make you feel better when you are sick. If you have a slight cold setting in, a regular workout might make you feel better because it gets the blood flowing and helps many people with congestion. If a real cold has set in (sneezing, coughing, congestion and sore throat) a few higher-rep sets of weight lifting might help you feel better and help alleviate a drastic drop in strength after you’ve recovered. Be sure not to do too many sets, though—keep the workout short. If you perform cardio, keep it to 30 min. or less, and no intervals or high-intensity activities.

If you’re throwing up, have a high fever, or have diarreah, do not work out. You can’t stand to get even more dehydrated, and working out will do you no good. Stay home and rest up.

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