Fitness Tips from Nadean, Your Personal Trainer

• Always consult your doctor before starting a fitness program.
  
  
• The three components to a successful fitness program are:

  • Strength training
  • Cardiovascular training
  • Proper nutrition
    
    
• Strength training burns more calories than cardiovascular exercise (Cited by the Surgeon General in 2007)
  
  
• 75% of all fitness success is directly related to nutrition
  
  
• Muscle weighs more than fat. Don’t let the scale determine your success; utilize a tape measure for more accurate result.

Nadean Day is a certified Physical Fitness Specialist. She earned her certification from the nationally renowned Cooper Aerobics Center in Dallas, Texas.

Nutrition Tips from Nadean, Your Personal Trainer

• Soy foods meet protein needs. Packed with amino acids, soy protein is a complete food. It is equal in quality to animal proteins, such as that found in milk and meat. Soy has been recognized as such in the new USDA food guidelines.
  
  
• Almonds were a major part of the vegetarian “Portfolio” diet which was just as effective for lowering cholesterol as the drug Lovastatin. The more often nuts are eaten the better as the benefits appear to increase as the frequency of the nut consumption increases. The studies suggest (1-2oz) of nuts should be consumed daily to gain maxim benefits seen.
  
  
• Beta-carotene – Studies have proven that carrots and apricots are packed with carotenoids including beta-carotene. Medical studies confirm that consuming foods rich in carotenoids may help prevent cataracts and age-related macular degeneration. Other studies show beta-carotene lowers risk of certain cancers.
  
  
• Honey contains essential minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc as well as several different amino acids. Dark honey has more nutrients than lighter varieties. Vitamin and mineral content depend on the floral source of the honey. Honey has less than 2% sodium. Because of its antibacterial properties, pure honey can be preserved indefinitely.
  

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