Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 373

Thursday October 09, 2008

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This Week in Health

New Happening

Many "isotonic" sports drinks claim to re-hydrate and boost energy, but then any product containing calories will increase your energy levels. However, the best way to obtain calories is from the complex carbohydrates found in bread, potatoes, rice, pasta and cereals. In fact, the least nutritionally satisfactory way is by eating simple carbohydrates - that is, sugar. Many sports drinks contain large quantities of sugar - in some cases, as much as 18 percent. This week we focus on Sports Drink - Good or Bad?

Namita Nayyar, AFI

Hot Fitness Tip of the week

Squatting during gardening activities, can put unnecessary strain on the knees if done incorrectly or for long periods of time. When squatting, keep feet flat with weight evenly distributed. Squatting with heels off the ground can potentially damage knee ligaments. Preferred work positions would be having one knee on the ground, working on hands and knees using a kneeling pad, or sitting on a chair or stool . If you use a chair or stool, place it close to the area where you are working and use long handled tools to avoid straining the upper body. If a kneeling pad is inconvenient to carry, then try using strap-on knee pads.

Words of Inspiration

Be Willing

For anything worth having, anything of value, there is a price to pay. If there were no price, there would be no value. The price is not arbitrarily imposed on the thing of value. The price is in fact a big part of what gives it the value.

If diamonds were scattered around on the ground everywhere, they would be worth no more than pieces of gravel. The rarity of diamonds, and the resulting price that must be paid to obtain them, are what make them so valuable.

Trying to obtain something of value without paying the price will only lead to frustration and disappointment. Much of the misery in the world today is the result of such misguided quests.

For anything of value, be willing to pay the price. Be grateful and enthusiastic about paying the price. Because without the price to pay, there is nothing of value.


Learn more 

Success Quote

"If you are serious about your goals, drop the conditions. Go directly to your goal. Be your goal! Conditions often disguise strategies for escaping accountability. Why not just take charge and create the experience you are looking for?" 
--  Eric Allenbaugh

Healthy Recipe

Mixed Fruit Shake

1 banana, chopped
1 cup non/low fat mixed-berry yogurt
1/2 cup skim milk
1/2 cup sliced strawberries or 3 1/2 tablespoons strawberry jam
1/4 cup kiwi, peeled and sliced
1/4 cup orange juice concentrate
1/4 cup chopped dates
2 tablespoons wheat germ
6 ice cubes

Place all ingredients in blender, add ice cubes and blend well.

Nutritional Information:
Serving size: 1 1/2 cups
Calories: 200
Fat: 1 g
Cholesterol: 0 g
Protein: 11 g
Carbohydrates: 36 g

Article of the Week

Sports Drink - Good or Bad?


There are three types of sports drink available all of which contain various levels of fluid, electrolytes and carbohydrate.


The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives. In blood plasma the particles will comprise of sodium, proteins and glucose. Blood has an osmolality of 280 to 330mOsm/kg. Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance with the body's fluid and are called Isotonic. Hypotonic fluids have fewer particles than blood and Hypertonic have more particles than blood.


Consuming fluids with a low osmolality, e.g. water, results in a fall in the blood plasma osmolality and reduces the drive to drink well before sufficient fluid has been consumed to replace losses.


Which is most suitable?
Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.


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