In today's May 1, 2009 newsletter . . .

  • The Gray Iron Fitness Super Shake

  • Mountain Climbers

  • What Are "Functional" Foods?

The Gray Iron Super Shake

Many of us are so rushed that a decent breakfast often gets short shrift. Unfortunately, this sets the stage for nutritionally empty quick fixes and overeating later. The result: Fat City!

It doesn't have to be that way. And here's a chance to make things right. Before coffee, tea, or anything else in the morning other than water, drink a tall glass of the Gray Iron Fitness Super Shake. I promise you’ll be ready to fly.

A couple of hours later, have a piece of fresh fruit and whole grain toast with peanut butter, or a hard boiled egg, or bowl of oatmeal. Or if you prefer, have one of the above first, and then two hours later have your Super Shake.

Either way, your energy will be soaring from first thing in the morning until noon.

And if you haven’t got 10 minutes in the morning to blend your Super Shake, make it the night before and store it in the refrigerator.

Here's what an old friend from my high school days wrote:

"Been wanting to write you about the drink. I know Sally has but I wanted to put my two cents in also. It is really amazing. It is really filling and good tasting. I sometimes hardly eat much lunch and when I do it is usually vegetables only. I think I have lost about 6 lbs. and have plenty of energy. We sent the recipe to my son and daughter in law in Boise and they are going to try it." --Dave Gibson

Perfect! That's what I like to hear. And I'll bet you'll say the same thing when you try it.


The following is for two people. Simply, cut the ingredients in half for one person.

  • 3-heaping tablespoons of freshly ground* flaxseeds.

  • 2-heaping tablespoons of nonfat yogurt containing live friendly bacteria (with no added sweeteners).

  • 2-scoops of whey protein powder (40 grams of protein).

  • 2-cups of fresh or frozen mixed berries (with no added sweeteners).

  • 2-½ cups of plain soy milk (with no added sweeteners).

*Grind the flaxseeds in a coffee grinder.

Blend and drink.

You're gonna love it!

Click to see this amazing compact gym system

Mountain Climbers

Mountain Climbers are a fine exercise to add to your workout bag of tricks — if you are in fairly good shape. And they are especially good as a part of a circuit or interval workout. Senior beginners, however, or those who are very overweight, should put mountain climbers — as they are shown here — on hold until you’ve reached post-beginner stage. Or, for now, slow them down to about half or quarter speed. Fast high repetition climbers will really get you huffing and puffing, and they fit beautifully in a resistance training/cardiovascular workout combo.

Watch the short video and notice how the push up position while chugging away engages your entire body: abs, back, chest, arms, shoulders, and of course your legs.

Watch video here.

What Are "Functional" Foods?

The term "functional foods" was a new one on me. I suppose now that some exercises have been deemed more "functional" than others, foods were to follow.

The American Dietetic Association (ADA) recently released a position statement on functional foods that said fortified, enriched or enhanced foods can benefit a person's health when consumed as part of a varied diet.

The New York State Dietetic Association (NYSDA) surveyed its leadership and asked them to choose the top functional foods based on health benefits and value.

Which foods made the list? Bet you can guess most of them. The top five are: salmon, oatmeal, blueberries, low-fat yogurt, and low-fat milk.

It's pretty hard to quarrel over that list.

Read why they are "functional" in the ADA's full report.

The Gray Iron Fitness Newsletter is a free publication sent twice monthly to our subscribers. Our purpose is to provide honest and realistic fitness information for people age 50 and above.

Always consult with your physician before making dietary changes or starting an exercise program.

Your comments or questions are always appreciated.


Logan Franklin
The Gray Iron Fitness Newsletter