Tuesday, April 15, 2008




Fitness Tip
Measuring Your Fitness Level
By Steve Edwards


To measure your fitness, try checking the time it takes your heart rate to return to its resting value after strenuous exercise. After your cool-down, check your heart rate, and again after one minute. Your heart rate should fall by about 12 beats per minute. It should usually reach your nour normal daily activity rate in one to three minutes, the quicker the better. If it takes longer, you have room to improve.

Health Tip
Cardio: Do It for Your Joints
By Tony Horton

You do it to burn calories, build your stamina, and keep your heart young. But it turns out that cardio is a knee pleaser, too.

Vigorous, maintained workouts that keep your heart rate elevated could increase the amount of bone-cushioning cartilage you have in your knees. There's just one little caveat:

• Vigorous exercise = good for the knees

• Vigorous exercise that causes a joint injury = really, really BAD for your knees

So, while the cardio parts of your P90X® workout may help build joint cartilage, play it safe. Don't overdo it and risk joint injury. That will only set your knee health back. Waaaaay back. Knee injuries can more than double your risk of arthritis down the road.

Here are a few more ways to keep your knees in great shape:

1. Maintain a healthy weight.

2. Strengthen the muscles that support your joints.

3. Stretch.

Lucky for you, all these bonuses are built right into your P90X workout. So stay committed to your exercise routine and keep on Bringing It!

Nutrition Tip
Best Bedtime Snack
By Chalene Johnson


If you’re feeling hungry at night to the point where you can’t sleep, have a small whey protein shake or a few egg whites before bed. Having a little protein at night will give your stomach something to do with itself while simultaneously helping the body repair damaged tissue by enhancing the natural growth hormone spike that you get while you sleep.

Today's Recipe YUM!!!

Black Bean Veggie Tostadas

4 large flour tortillas (at least 8 in. in diameter)

Nonstick cooking spray or olive oil in mister

1 plus 2 Tbsp./tsp. extra-virgin olive oil

4 medium garlic cloves, minced

2 15-ounce cans black beans, drained and rinsed

1/2 cup vegetable broth

2 Tbsp. minced fresh cilantro leaves

Salt and ground black pepper

4 cups finely shredded leaf lettuce

2 medium ripe tomatoes, cored and diced

1-1/2 tsp. lime juice

1 medium ripe avocado


Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray or oil. Place tortillas in single layer on two large baking sheets. Bake until golden and lightly colored, about 8 minutes. Remove from oven and set aside until needed.

Meanwhile, heat 2 tsp. oil in large nonstick skillet. Add garlic and sauté over medium heat until golden, about 1 minute. Add beans and cook, stirring often, until heated through, about 2 minutes. Add broth and cilantro. Use potato masher to work beans into thick, chunky purée. Season with salt and pepper to taste. Remove skillet from heat, cover, and set aside.

Place lettuce and tomatoes in small bowl. Drizzle lime juice and remaining 1 Tbsp. oil over salad. Sprinkle with salt and pepper to taste and toss gently. Set salad aside.

With a sharp knife, cut avocado in half lengthwise. Twist halves apart, remove and discard pit, then use rubber spatula to scoop flesh from skins. Cut peeled avocado into long, thin strips.

To serve, place one tortilla on each serving plate. Spread some warm mashed beans over each tortilla. Layer several slices of avocado over each tortilla and then spoon some salad on top.

Nutritional Information: (per serving)
Calories: 500Protein: 23 gFiber: n/aCarbs: 75 gFat Total: 16 gSaturated Fat: n/a