Nutrition Tip Of The Week

Tip #27
Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA.

These omega 3 fatty acids can potentially help burn blubber through a variety of different mechanisms. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass. That's right, more muscle and less fat, baby!

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

You can read more about Essential Fatty Acids and Fish Oil Supplementation via these links and I also highly recommend the book Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health which is an encyclopedic look at the subject of fats. This book is definitely worthy of a place on your bookshelf and was one of my top reads of 2008.

This posting concludes Dr. John Berardi's Nutrition Tip series. I am personally a user of Precision Nutrition. If you are serious about changing your body composition in 2009, consider making the investment in this program.

Remember, you cannot out-train a poor diet.

I find JB's information so relevant that this series of articles will be re-run beginning in February 2009. To anyone who is currently using Precision Nutrition, I hope you will chime in on the discussion!

Train hard; stay strong.

Peace.

Susan

Your 2009 Fitness Predictions

With the New Year around the corner, I took time this past weekend to reflect back on 2008 and evaluate my achievements in regards to my fitness goals.

My journey started on 12/31/2007 at which time I weighed 138.5 lbs and was at 32% body fat. As of this morning my weight is 122.5 lbs and my body fat is down to ~ 23%. More important than my weight loss however is the sense of empowerment I have gained over the past 12-months.

I have learned that actions speak louder than words and by setting specific goals and an action plan around those goals, I was empowered to take control of my body. The result is a healthier me.

As we head in to 2009 I hope you all realize that you too are empowered to create change. Do not get bogged down in the past but rather, look forward and create your own destiny.

On that note, I wanted to share with you an article written by Tom Venuto. This article has helped me immensely on my journey. I hope it inspires all of you.

Your Fitness Future Foretold: 20 Predictions for the New Year

By Tom Venuto

Happy New Year! In this article, I'm going to predict your future and forecast exactly what kind of results you're going to get in the next 12 months. Sylvia Browne, step aside... I'm pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article for one of their publications about fitness trends and predictions for the coming year.

It turned out that my "crystal ball" was pretty darn accurate. I nailed most of the predictions I made about aerobics classes, yoga, core training, "holistic" approaches, online personal training technology, the baby boomer market, increasing obesity and many other subjects.

I do confess, it wasn't that difficult, because instead of just guessing, I actually did some research on industry statistics and I also had some "inside insights" because I'd been a health club manager for so many years and was privy to fitness business trends.

This year, instead of making predictions for the whole fitness industry, what if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of the year?

Well, no problem, I can do that too!

I would claim that I have some kind of "gift" for this, but to be honest, you and I don't need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature's laws of cause and effect, and (2) human nature.

On that basis, here are my 20 fitness predictions for the new year:

I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year's resolution, but you didn't turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don't have long term goals and a "big picture" vision for your life that you will lose your New Year's enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind's eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself "this just is temporary; this too shall pass," then it will pass and it won't set you back.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won't even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you're unhappy with your physical condition and you say, "it's not my fault" or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of this year as it did on New Year's day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes this year.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make this year, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for the year ahead?

Based on my "predictions," if it doesn't look as bright as you'd like it to be, then don't worry, because a prediction is not predestination.

You can't do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.

Your friend and coach,

Tom Venuto

To see a complete fat burning system that takes you by the hand, step by step and shows you what to eat, how to exercise and how to stay motivated, all year long, visit: www.burnthefat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Train hard; stay strong; take control of your destiny in 2009!

Peace.

Susan

Catapult Fitness Blog's NO BULL Seal Of Approval

Catapult Fitness Blog readers have spoken and one of your requests for 2009 were for fitness related product reviews.

Product reviews is something I’ve tippy-toed around as I often cringe when visiting certain sites only to find a review for a product that I know Marketers are paying for. Yep, believe it or not, there are plenty of Marketers who offer bloggers cash for a positive review of their product/service.

Phooey to those Marketers and a stern “shame on you!” to those bloggers (you know who you are).

Yes, it would be nice to earn some extra cash, but not at the cost of my credibility.

My promise to the readers of Catapult Fitness Blog is that I will never positively promote a product that I personally don’t use (or have used) and believe is a quality offering. This goes for books as well as products such as Precision Nutrition and Turbulence Training.

While I will accept select products for review from manufacturer’s, this will only be done if I truly feel the product has potential interest to my audience and manufacturer’s must allow me to publish an un-edited opinion. These opinions will not always be positive.

Products that I recommend will receive the Catapult Fitness Blog NO BULL Seal of Approval. Rest assured that this Seal can never be bought by the Marketer!

Current recipients of the NO BULL Seal of Approval include:

• Turbulence Training*
• Precision Nutrition*
• Iron Gym

* Because I feel strongly about the value these products offer, Catapult Fitness Blog is an affiliate for these companies. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer/publisher. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

If you hear of a product that you’re interested in having reviewed, let me know! Requests can be sent to AskTheTrainer@CatapultFitnessBlog.com

Train hard; stay strong.

Peace.

Susan

Nutrition Tip Of The Week

Tip #26
Berardi's Law
by Dr. John Berardi

If a food is in your possession or located in your residence, you'll eventually eat it. If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices.

If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under his bed.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Train hard; stay strong; and a very happy holiday to all!

Peace.

Susan

Susan’s Pull-Up Challenge

Catapult Fitness Blog newsletter subscribers were treated last week to a special free 10-Minute Workout last week courtesy of my friend and mentor, Craig Ballantyne, founder of Turbulence Training.

I want to kick off this week off by sharing with you one of Craig’s newest YouTube videos – The Evolution Of Pull Ups:

This video couldn’t be timelier for me. The pull-up is an exercise that I have struggled with and one I very much want to tackle in 2009. I recently purchased an IRON GYM XTREME EDITION - TOTAL BODY WORKOUT BAR, with the goal of being able to complete 3 consecutive pull-ups by March 31, 2009.

Craig recommends working your way up to a full, un-assisted pull-up by utilizing a 3-step approach:

1. Inverted rows
2. Assisted pull-ups
3. Negatives
   

So that I can train at home, in addition the Iron Gym, I purchased the Lebert Equalizer which enables me to execute 13 different inverted row exercises. This is truly an awesome piece of equipment for working the latissimus dorsi, the primary muscles engaged in a pronated grip pull-up.

If you’re hitting the gym, other exercises you can focus on for strengthening your lats include:

- Lat pull downs

- Seated cable rows

- Bent over dumbbell or barbell rows

If being able to execute un-assisted pull-ups has been something you’ve struggled with in the past, hopefully you’ll join me in making 2009 the year for tackling this exercise!

Train hard; stay strong.

Peace.

Susan

The Importance Of Dietary Fat Consumption In Marathon Training

Many women I know are training for marathons and while it is common to hear them talk about footwear and training logs, rarely do I hear them discuss the nutritional component of marathon training.

A common attitude amongst runners is that the less you weigh, the faster you'll run. This leads many female runners down the road of consuming a lower-fat diet.

However, research out of the University of Buffalo found a direct correlation between lower dietary fat consumption and injury in female runners. The study found that women whose diet consisted of 30 percent of calories from fat were less likely to be injured than women whose diet consisted of only 27% of calories from fat.

Participants

Eighty seven healthy adult female runners aged 18 - 53 and running a minimum of 20 miles/week, participated. Most subjects were competitive at the local and regional running levels and a few were national caliber athletes. Those with a current injury to the lower extremeties and/or low back or any who were pregnant within the past year were excluded.

Methodology

Subjects were contacted every three months for one year and asked about the frequency, intensity, and duration of their running; about any changes in their health or menstrual status; and to describe the occurrence of any running-related injuries.

A "running-related" injury was defined as any musculoskeletal injury to the low back or lower extremities of an overuse nature that occurred as a result of participation in running with one or more of the following consequences:

• reduction in the amount or level of running (including a decrease in the usual distance, frequency, or speed of training runs or races),
  
• a need for medical advice or treatment, or adverse social or economic effects (such as the inability to go to work due to the injury).

All existing medical records were obtained to confirm injury diagnosis.

The Results

Forty-seven subjects reported a running-related injury to the foot, ankle, knee or hip during the study period. Stress fractures and tendinitis were the most common problems.

Those female runners who were injured were more likely to be consuming "significantly lower intakes of total fat" and calories from fat compared with the study participants who did not sustain an injury. In fact, the researchers conducted a logistic regression analysis to predict with 64% certainty which of the female athletes would be injured based on their dietary fat intake.

No important differences were observed in total intake of carbohydrates, protein, fiber, or other vitamins and minerals between injured and non-injured runners.

Susan's Two Cents

While the 2007 study noted above did not address injuries in male endurance runners, a previous 2000 study did confirm that endurance runners may not be consuming enough calories on a low fat diet and that a low fat diet could compromise health and performance of both male and female runners.

Fat is crucial for both health and athletic performance. The key is to choose the right types of fats. The healthiest are found in:

• Flax
• Soybeans
• Fish
• Walnuts
• Sunflower Seeds
• Sesame Seeds
• Almonds
• Olives
• Avocado

You can read more about the importance of essential fatty acids in the November 3, 2008 EFA Catapult Fitness Blog posting.

Train hard; stay strong.

Peace.

Susan

Minding Fitness - It's All In The Mind

I recently turned my life around; in fact, I was forced to do so. An accident left me with a disability and I had to adapt to a routine that included more exercise than I was used to in my whole life. I do have my lazy days, but I've never been a couch potato - I make sure I get my exercise from a game of tennis thrice a week.

But of late I've been forced to wake up at 5 am and spend more than an hour at the gym. I have to do so if I want my leg (more specifically, my knee) to get back to the way it was before I injured it. Why 5 am, you may ask? Well, because I work a full-time job, and if I have to be at the office on time, I need to hit the gym early enough. It was hard in the beginning, but as I grew used to the routine, it grew on me, and now, although I do hit the snooze button once in a while, I do make it a point to go at least five days a week.

I've found that it's easy to be dedicated to a job, even the hardest one, when you prepare your mind to do it. If I feel laziness creeping up on me even before I hit the sack, my subconscious knows that I'm taking it easy the following morning.

So it all boils down to bullying my mind into waking up the next day and doing what needs to be done. I just tell myself that it's a just a matter of hours, and that once I'm done, I'm going to feel great and energetic all day. It's true! I've discovered that exercise first thing in the morning is a great way to add stamina and verve to your entire day. It works for me; this form of brainwashing I use to coax myself into sticking to the routine.

Exercise is not the only thing that I've talked myself into. With my craving for chocolates and fast food, I have to do a whole lot of smooth talking to make sure I don't add on the pounds pretty fast.

Rather than denying myself every item of food that I love, I drive a hard bargain. If I stay off fast food for a fortnight, I allow myself one meal of my choice, loaded with fat and calories, and just the way I like it. And, if someone offers me chocolate, I don't resist temptation and say no altogether - I just draw the line at one piece and satisfy both my conscience and craving. In short, I kill two birds with one stone.

To those of you who find it hard to stick to a diet or an exercise routine, this is all I have to say - talk your mind into doing it, and you can be sure fitness issues are the last thing on your mind.

This article is contributed by Kelly Kilpatrick, who regularly writes on online nursing schools. Kelly Kilpatrick is a part time health educator and regular contributor to nursing school sites with a love for teaching and living healthy. She invites your questions and/or comments at her personal email address: kellykilpatrick24@gmail.com.

Train hard; stay strong.

Peace.

Susan

Nutrition Tip Of The Week

Tip #25
The Critical Meal
by Dr. John Berardi

Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overfeeding.

Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, some lean turkey bacon or sausage, or even a protein shake on the side. Men should be shooting for 30-50 grams of protein and women should be shooting for 20-40 grams of protein in this meal.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Train hard; stay strong.

Peace.

Susan

Gyminee.com PRO Membership Sweepstakes Winners!

First off, a big thanks to everyone who entered the Gyminee.com PRO Membership sweepstakes!

You provided great direction in regards to topics you would like to see addressed on Catapult Fitness Blog. Our goal is to provide Catapult Fitness Blog readers with information of interest to you, so rest assured your input is taken seriously. As such, in 2009 we will be tackling subjects including:

• Tabata protocols
• Supplements
• Health recipes
• And much, much more!

The winners of the Free 1-year Gyminee.com PRO Membership are:

1. Spunkysuzi
2. Kevin
3. Amy
4. GizmoGirl
5. Lisa Newton

Please email us at AskTheTrainer@CatapultFitnessBlog.com and use the SUBJECT line "Gyminee Pro Membership". Upon receipt of your email we will contact you with further details.

Train hard; stay strong.

Peace.

Susan

Gyminee.com PRO Membership Sweepstakes

Just a reminder that Catapult Fitness Blog is raffling off five (5) 1-Year PRO Memberships to Gyminee.com, valued at $60 apiece!

For your chance to win simply leave a comment on this posting in regards to what topics you would like to see Catapult Fitness Blog cover in 2009.

All comments must be left by 11:59 pm, Eastern Time on December 16, 2008 and must include an email address so that you can be notified if you win.

Five (5) winners* will be selected at random and announced on Catapult Fitness Blog on December 17, 2008.

* Winners must be age 18 and over.

Train hard; stay strong and good luck!

Peace.

Susan

America's Healthiest Supermarkets

Fact is it is getting easier and easier to eat healthier!

This past week Health Magazine announced their choices for the top 10 “healthiest” supermarkets in the US. The judges included food and nutrition experts comprised primarily of dietitians.

The nation’s largest chains were evaluated based on their variety of produce, both organic and locally grown, and the tools they provide to help consumers eat better (newsletters, coupons, signage, et al).

The Top 10 according to Health Magazine are:

1. Whole Foods – 279 stores in 38 states and Washington, DC
2. Safeway – 1,700 + stores nationwide
3. Harris Teeter – 176 stores in the Southeast
4. Trader Joe’s – 300+ stores in 23 states and Washington, DC
5. Hannaford – 165+ stores in the Northeast
6. Albertsons – 529 stores in the West
7. Food Lion – 1,300 stores in the Southeast and Mid-Atlantic
8. Publix Super Markets – 952 stores in the Southeast
9. Pathmark – 141 stores in the Mid-Atlantic
10. Super Target – 239 stores in 21 states, primarily Texas and Florida

You can read the full review here.

While Whole Foods is ranked #1 due to the chains aggressive stance in regards to carrying locally grown produce and products such as grass-fed beef and organic, free-range chicken, prices are far from a bargain so it’s good to see some of the more traditional supermarket chains such as Publix, Pathmark and Food Lion step up in this area.

Also, let’s not forget about Food Co-Ops as an alternative!

Food co-ops are member run, non-profit organizations that provide you with access to quality, locally grown food at a good value. There are typically nominal fees to join (often based on your income level) and many accept food stamps. You can find a listing of local food co-ops at www.localharvest.org.

Train hard; stay strong.

Peace.

Susan

Give The Gift Of Health: Part III

Part I of this series focused on my favorite hard-copy books of 2008, while Part II featured several of my favorite eBook finds of the year.

For the final installment in this series I wanted to share a small laundry list of other items you may consider for the health and wellness enthusiast in your life:

Personal Training Session(s). If you have a friend or loved one who has a gym membership that they rarely use, consider giving them a gift certificate for a personal training session at their gym! This may just be the kick start they need to get back to a regular workout routine. Gift certificates may also be available for a spin class, yoga or Pilates instruction.

A Slow-Cooker. You cannot out train a bad diet which is why my personal gift-pick this year is a slow-cooker. These wonderful appliances enable you to enjoy a healthy dinner without slaving over a hot stove all day. Put the ingredients in the pot, head out and dinner is ready when you get home. As such, you're less likely to be bringing home "take-out" or grazing while you're waiting for dinner to cook.

My personal pick is the All-Clad 99009 Stainless-Steel 6-1/2-Quart Slow Cookerbut there are many options available based on your price range.

The George Foreman Grill. Once a week I take out my George Foreman Grill and cook enough chicken to get me through an entire weeks worth of meals – all in about 7 minutes. My favorite version of the grill is the George Foreman Family Size Plus Grills.

There are fancier models but this one gets the job done.

Website Membership. One of the primary reasons people fail to meet their fitness goals is due to the lack of a strong social network, or “circle of influence.” Ideally, we would all be able to find the necessary support at home, but that isn’t always the case. If you know of someone with good intentions who needs a little motivation, consider paying their membership on a fitness oriented Website such as JillianMichaels.com, Gyminee.com or one of the Websites affiliated with the eBooks recommended in Part II .

On that note, just in time for the holiday’s Catapult Fitness Blog will be raffling off five (5) 1-Year PRO Memberships to Gyminee.com, valued at $60 apiece!

For your chance to win simply leave a comment on this posting in regards to what topics you would like to see Catapult Fitness Blog cover in 2009.

All comments must be left by 11:59 pm, Eastern Time on December 16, 2008 and must include an email address so that you can be notified if you win.

Five (5) winners* will be selected at random and announced on Catapult Fitness Blog on December 17, 2008.

* Winners must be age 18 and over.

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

[Note: Submitted questions may be edited for length and clarity]

From Kim: I have really weak wrists and am wondering if using a push up tool would be helpful or should I just keep working at it without the added assistance?

Sydney’s Response: Kim, rather than having you run out to buy “push up tools” (such as the Perfect Pushup), let’s focus on the problem and strengthen those wrists!

All you need are 2 dumbbells (1 – 5 lbs) and a bench or step.

For the first movement, kneel on your knees and place both forearms, palms up, on bench or step. Hold one dumbbell in each hand (start with lightest weight) and make small circles with each hand. Fully rotate both wrists at least ten times and then go the opposite direction.

For the second movement you will turn your palms down. Still holding the dumbbells simply lift and lower your knuckles. Repeat this movement ten times.

Repeat both exercises 3x every other day. As your wrists get stronger you can increase the weights.

This will help with you push ups. Strong wrists equal a powerful push up!

Sydney Sloan is a Certified Personal Trainer based out of Los Angeles, CA. Sydney holds PT Certifications from ACE, NASM and is a Certified Maddog Spin Instructor.If you're in the Los Angeles area and would like to schedule an appointment with Sydney you can contact her at sydneysloan@sbcglobal.net.

Sydney is offering holiday specials through the end of December!:
Single, private training session regularly $100; now thru 12/31/08 - $85
10 private training sessions regularly $750; now thru 12/31/08 - $650

Sydney will be answering fitness questions on Catapult Fitness Blog. You can send questions to AskTheTrainer@CatapultFitnessBlog.com

Train hard; stay strong.

Peace.

Susan

Nutrition Tip Of The Week

Tip #24
Cook Once, Eat Twice
by Dr. John Berardi

To ensure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day.

This is, of course, assuming your dinner meals are complete and contain a complement of protein, carbs, fat, fruits and veggies.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

A NOTE TO CATAPULT FITNESS BLOG READERS WHO HAVE PURCHASED PRECISION NUTRITION:

A handful of our readers have purchased Precision Nutrition. Hopefully you have started implementing the program and are seeing results! I'd love to hear your feedback.

Please post in the comments section and let us know how you're doing. What do you like about the program? What struggles might you be having?

Train hard; stay strong.

Peace.

Susan

Give The Gift Of Health: Part II

Part I of this series focused on my favorite store-bought books over the past year.

Books have the power to educate, inspire and transform, all for a mere pittance.

Today I want to focus on another type of book; the eBook.

Benefits of eBooks include:

1. The Author can seamlessly provide updates to their readers should information become dated and,
2. Many eBooks include forums which provide an immediate social support network which is truly invaluable in helping you to attain your goals.

There are literally dozens upon dozens of health, fitness and nutrition eBooks available in the marketplace for the simple reason that eBooks enables anyone to self-publish.

Below are what I consider to the best buys in the marketplace based on the Author’s knowledge and the science behind their writings:

• Turbulence Training, Craig Ballantyne
• Burn The Fat, Feed The Muscle, Tom Venuto
• The Rapid Fat Loss Handbook, Lyle McDonald
• The Diet Solution, Isabel De Los Rios
• Fat Loss Revealed, Will Brink
• Bodybuilding Revealed, Will Brink

Stay tuned for Part III of this series later this week!

Train hard; stay strong.

Peace.

Susan

Give The Gift Of Health: Part 1

In an ideal world, instead of exchanging presents this year we would all donate our time (and money) to charity. That’s an ideal world and more than likely, most of us will be heading to the stores to complete our holiday shopping.

With that in mind, if you are exchanging store bought presents consider a gift that can help your loved one lead a healthier life.

This week and next I will be sharing some of my favorite fitness and nutrition finds in 2008 and I’m going to start with one of my favorite gift-giving items, books.

To quote Jim Rohn, “Learning is the beginning of wealth. Learning is the beginning of health. Learning is the beginning of spirituality. Searching and learning is where the miracle process all begins.”

Books are always a terrific gift and they can also be a tremendous value. The books listed below range in price from $13.57 to $26.37 which seems like real steal when compared to the prices at Starbuck’s.

My Top 5 Health & Wellness Reads In 2008 Included:

1. The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating


2. In Defense of Food: An Eater's Manifesto


3. Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health


4. The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess


5. The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean

Next week I’ll be sharing a few of my other favorite fitness-related items.

Train hard; stay strong.

Peace.

Susan

Nutrition Tip Of The Week

Tip #23
Omega 3 Snacks
by Dr. John Berardi

Once you're splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio.

Do this and you're arteries will be jumping for joy and they'll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I'm sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance.

Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

SEE ALSO:
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Another timely JB nutrition tip as Catapult Fitness Blog recently featured an article on essential fatty acids that addressed Omega-6 to Omega-3 ratios!

Train hard; stay strong.

Peace.

Susan