How much exercise is enough - WHOLYFIT
MAYO CLINIC ARTILCE
With comments and edits by WholyFit in red.
I changed this article:
This article was full of blatant promo of yoga, tai chi, Transcendental Meditation and even Sufi dancing which worships allah with chants! At first I became incensed (get it?) – mad at this Mayo clinic author because of this article’s wanton proselytizing of toxic religion in the guise of medical science! It is obvious the author definitely had a religious agenda.
But then I felt the compassion of Jesus. These people are like sheep without a Shepherd. They don’t know where else to go but to yoga and tai chi for gentle exercise and stress management. Their souls are emptly. They need Jesus. That’s why you became a WholyFit Instructor! To help people find the Shepherd of their souls!
Offer WholyFit to people who are suffering with chronic illness and depression in hospitals and wellness venues. Tell your Doctors about WholyFit. They need to know.
Note: this is written to fitness participants, but I am giving it to you as a fitness instructor so that you can give this information to your participants and they will benefit from your knowledge.
>This document has not been edited.
>Please feel free to edit this doc and send to laura@.
>Some of the red text turned back to black.
Stay motivated: Set goals, have fun and stay in the game
Try WholyFit’s other systems by purchasing an extension course like A.R.T.!
Starting a Soul to Sole walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:
• Set performance goals. People who can stick with a new behavior for six months usually make it a habit.
• Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
• Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Unfortunately, many people are too hard on themselves when this occurs. They might miss a few days and give up.
You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Follow these tips to get back in the game:
• Think positively. Believe God’s promises and pray for His help. Don't let negative self-talk, such as "I'm a failure," get in the way of starting again. Shrug it off as a temporary break in your walking program.
• Re-evaluate your goals. If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.
• Get going. Build walking into your schedule today. Just do it. Walk for 10 minutes on your lunch break.
• Continually plan. If you're taking a trip or working overtime, think of strategies for incorporating short walks into your day to keep your plan on track.
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Your destination? Better health
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
Take WholyFit to the Water!
Aquatic exercise: Gentle on your bones, joints and muscles
Aquatic exercise is a low-impact activity that takes the pressure off your bones, joints and muscles. Slide show included.
Your doctor recommends that you get active and exercise more. But you're concerned about the impact of exercise on your bones, joints and muscles. Perhaps you have arthritis, or you're sedentary and overweight. You have a hard time believing you can exercise at all, no less in the water. But that's what your doctor suggests: water workouts.
WholyFit Aqua:
>>>>Laura Monica completely vouches for the information below from my own personal experience of working with those who have arthritis or are obese. Laura is a synchronized swimmer and springboard diver and has wanted to develop a formal WholyFit Aqua program for a long time: Agua Sagrada – which means “Sacred Water.” Anyone want to help? She needs volunteers to role this program out.
How to take WholyFit to the Water:
Anything exercise you already know can be taken to the water and with a little creativity holding onto the side of the pool, or using aqua class props, you will find it’s fantastic! Try GBP, SlowFlo, A.R.T. and K700 in the water!
Why water workouts?
Done correctly, water workouts can give you gains similar to those on land, including aerobic fitness, muscular strength and endurance, flexibility and better balance. Doctors recommend aquatic exercise because:
• Water's buoyancy supports your weight. When you're submersed up to your neck, the water cancels out about 90 percent of your body weight, significantly reducing stress on your weight-bearing joints, bones and muscles. Instead of landing on a hard surface with your full weight jarring you, you land with only 10 percent of your body's weight. This reduces your risk of injury.
• When you're submerged in water, your circulation may increase, improving your cardiovascular health.
• The pressure of the water on your body can reduce swelling if you have painful injuries.
• Water offers resistance, which strengthens your muscles as you push against it.
• Since the effects of gravity diminish in water, you can do stretching exercises that you may not be able to do on land.
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Who benefits?
Everyone can benefit from aquatic exercise. But it's a prime option for someone who:
• Has arthritis or other joint problems
• Is overweight or obese
• Is sedentary and wants to ease into an exercise program
• Is recovering from an injury or surgery and has his or her doctor's permission
• Has a back problem
• Has weak leg muscles
• Is pregnant
• Is older
Immerse yourself
Think aquatic exercise is for you? Before you ease into the water:
• Talk with your doctor. If you're over 40 and live with a chronic health condition such as asthma, diabetes or heart disease, ask your doctor if aquatic exercise is OK, considering your overall health.
• Teach a WholyFit Aqua class. Until WholyFit Aqua teachers training is up and running, you can learn how to do all your moves by taking other aqua classes and see how easy it is to teach. Call a health club, university fitness center, or public sports and recreation center in your area to see if aquatic exercise classes are available. If they are, drop in on a class or two. Stay after class to talk with the instructor or someone in the class to get your questions answered before you sign up.
• Ask about the instructor's credentials. Look for an instructor who's certified in cardiopulmonary resuscitation (CPR) and trained in water safety instruction by organizations such as the U.S. Water Fitness Association or the Aquatic Exercise Association.
• Check out the latest equipment. Shoes made to be worn in the water provide you with better traction on the bottom of the pool. Flotation devices keep you on top of the water during deep-water exercises.
• Alert your instructor. Before your first class, let your instructor know about any special conditions, such as arthritis, that might affect your workout.
• Enjoy yourself. Besides the obvious fitness benefits, working out in the water can be fun. You'll meet new people and make new friends. And many classes include music and dance.
Water workouts can help you reach your fitness goals without pain or injury. They can add cross-training variety to your existing exercise routine or offer a safe and fun way to start an exercise program. So jump on in — the water's fine.
Alternatives to lifting weights –WholyFit with bands, balls, low weight
If you have a medical condition, consult your doctor before beginning a strength training program with weights. If your medical condition makes it difficult to lift weights or you don't have access to free weights or exercise machines, consider an alternative form of resistance exercise — such as using elastic bands or rubber tubing instead of weights. Aquatic exercise using water as resistance also may be an option.
The key is to incorporate strength training into your fitness regimen. See the A.R.T. on videos. for ideas in how to incorporate strength training with bands, balls and low hand weights into GBP. Strength training — in any form — helps you in your quest for a stronger and healthier body.
Stretching: Focus on flexibility
Stretching prepares your muscles for exercise. And when you include stretching as part of your overall exercise, it can boost your flexibility, balance and coordination. Slide show included.
You pound out mile after mile on the treadmill. You grunt and groan your way through a series of weightlifting exercises. You even add some time on the stationary bike for good measure. And you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you take time to stretch out those muscles that pulled you through your invigorating workout? Most aerobic and strength training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to lengthening, or stretching, those muscles after your workout.
Benefits of stretching
Add regular stretching to your fitness goals to experience these benefits:
• Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
• Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
• Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
• Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
• Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
Many experts believe that stretching may also reduce your risk of injury in sports. "The more prepared your muscles and joints are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury. Think of a runner with tight calf muscles and a tight Achilles tendon running up a hill. This activity requires that the ankle bend up to accommodate the slope of the hill. But if it can't because of tightness, the runner may be at risk of getting Achilles tendon irritation and injury over a period of time."
Stretching essentials
Basic stretches to improve your flexibility focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.
• Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
• Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
• Don't bounce. Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
• Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Relax and breathe freely. Don't hold your breath while you're stretching.
• Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.
• Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.
Stretch when you exercise or three times a week to maintain flexibility
"Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down.
"If you only have time to stretch once during your workout, do it afterward," Dr. Laskowski advises. "It's best to stretch after exercise, when your muscles are warm and more receptive to stretching."
Warm up a little more slowly if you plan to stretch only after your workout. And increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising. For example, if you go for a bike ride or a walk, start off slowly before increasing your pace. When you're finished and your muscles are warm, you can do your stretches.
If you're not a regular exerciser, you can still benefit from a regular stretching routine. Try to stretch at least three times a week to maintain flexibility.
If you exercise routinely but have a problem area, such as tightness in the back of your leg (hamstring), you might want to stretch every day or even twice a day.
Stretching may not be advised if you have certain types of injuries. For example, don't stretch strained muscles unless under a therapist's direction — you could cause further harm. If you have an injury or have a chronic condition, you may need to alter your approach to stretching. Talk with your doctor or a physical therapist.
No gym required
Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Aim to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
WholyFit GBP “HardCore”
Core exercises: Beyond your average abs routine
A well-balanced core exercise routine focuses on more than your abs. Gain a better understanding of the role your body's core muscles play and how to strengthen them.
Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected.
To get your core muscles in better shape, it's important to understand what your body's core is and how you can strengthen it.
Understanding your core
[pic][pic]Your body's core — the area around your trunk and pelvis — is where your center of gravity is located. A strong core gives you:
• Increased protection and "bracing" for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements
When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.
A weak core can make you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.
Strengthening your core
Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Basic exercises that will enhance your core fitness include the:
• Bridge
• Boats – try it with bands and weights! See videos. or the A.R.T. teacher training!
• Fish
• Angel Wing
• Shield
• Weapon
• Shelter
• Revolved Overcomer and Gift
A fun alternative to your basic core strengthening regimen is to learn your GBP exercises on a fitness ball. Balancing on these oversized, inflated balls requires that you focus on using your core muscles for support.
• Shield with feet or hands on ball
• Bridge over the Ball
• Supine Boat leaning sacrum against the ball
• Standing Postures holding ball overhead or out in front
• Overcomer with the bent leg’s hamstring over the ball
• Fish over the ball
Getting the most from your workout
It's important to do your core exercises at least three times a week. For optimal results, remember to:
• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You'll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it's better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.
• Make sure you practice your Bread and Butter safety principles. Body position and alignment are crucial when performing core strengthening exercises. Teach with perfect technique. Do not follow the norm of Pilates or Boot Camp which does not teach good form. Be different! People will notice! Do not compromise your neck by jutting it forward, especially in supine postures. Do not round your upper back during supine postures – keep back straight to avoid forward head and neck positions.
Keep in mind that strengthening workouts — even core strengthening — are just one part of a complete fitness program. Include A.R.T. aerobic exercise and G.B.P. flexibility training to round out your regimen.
Soul to Sole:
When walking turns into running!
Training for a 5K fun run: A schedule to help you reach the finish line
Taking part in a 5K (kilometer) fun run is a great way to fit exercise into your lifestyle and have fun at the same time. Challenging yourself is part of the fun. But you don't want to overdo it and hurt yourself. That's why it's important to train — even for a fun run.
If you're able to comfortably jog or run one mile in 10 to 12 minutes — meaning you're able to talk with a running partner while exercising — consider using this 10-week training program.
This program may not work for everyone. Develop a program that best fits your ability. If you prefer walking, substitute walking for running or jogging. What's most important is that you're physically active and having fun.
10-week training schedule*
|Week |
|Checking your pulse over the carotid artery. |
Start by checking your pulse
Before you start, check your pulse and record it. You can check your pulse over your carotid or radial artery. Here's how:
• Have your watch in front of you.
• Find your pulse by placing your index and third finger on your neck to the side of your windpipe, over your carotid artery.
• When you feel your pulse, look at your watch and count the number of pulses in 15 seconds.
• Multiply this number by 4 to get your heart rate per minute — for example, 20 x 4 = 80 beats per minute.
| |
|Checking your pulse over the radial artery. |
If your doctor has told you that you have a narrowed carotid artery, check your pulse at your wrist. Place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist. Even though you're checking your pulse over a different artery, you calculate your pulse rate in the same way.
Another option is to wear an electronic device that displays your pulse.
Take your walk
After you've recorded your pulse, note the time on your watch and walk one mile. After you complete one mile, check your watch and record the time it took you to finish in minutes and seconds. Then check and record your pulse once more.
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MORE ON THIS TOPIC
• Aerobic exercise: What 30 minutes a day can do for your body
• Walking for fitness: How to trim your waistline, improve your health
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Measure muscular fitness: Push-ups
Push-ups can help you measure muscular strength. If you're just starting a fitness program, do knee push-ups. If you're already fit, do toe push-ups. For both types:
• Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
• Keep your back straight and push up with your arms to raise your body from your knees (or toes).
• Lower your body until your chest touches the floor. Make sure you keep your back straight.
• Then push your body upward, returning to where you started.
Count each time you return to the starting position as one push-up. Continue lowering and raising your body until you need to stop for rest. Record how many push-ups you complete before needing to stop for rest.
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Assess your flexibility: Sit-and-reach test
The sit-and-reach test measures the flexibility of the backs of your legs, your hips and your lower back.
| |
|Assessing flexibility in your legs, hips and |
|lower back. |
Here's how:
• Secure a yardstick to the floor, placing a piece of tape across it at the 15-inch mark.
• Place the soles of your feet even with the 15-inch mark.
• Ask a friend or family member to place his or her hands on top of your knees to anchor them.
• Then reach forward as far as you can, holding the position for two seconds.
• Write down the distance you reached. Rest.
• Repeat the test two more times.
• Record the best of three reaches.
For a full assessment of the flexibility or range of motion of all your joints, see a physical therapist or athletic trainer.
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Determine your body composition: Waist circumference and body mass index
To determine whether you're carrying too much weight around your abdomen, measure your waist circumference at its smallest point, usually at the level of your navel. Record your waist circumference with your other fitness scores.
A measurement of more than 40 inches (102 centimeters) in men and 35 inches (89 centimeters) in women signifies increased health risks, especially if you have a body mass index (BMI) of 25 to 35.
Your body mass index (BMI) is a measurement based on a formula that takes into account your height and weight in determining whether you have a healthy percentage of body fat. Be sure you record your BMI with the rest of your scores.
Monitor your progress
Keeping track of your progress is an excellent way to maintain your motivation. Assess all four fitness levels six weeks after your initial assessment and every three to six months afterward.
Repeat your assessment a year after your first assessment to see how far you've come. Celebrate your progress and set new goals.
Barriers to fitness: Overcoming common problems
Sticking to a regular exercise schedule isn't always easy. Get tips for overcoming common barriers.
Sticking to a regular exercise schedule isn't always easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. Don't let these issues stand in your way. Learn tips for overcoming common barriers to fitness.
Barrier: I don't have enough time to exercise regularly.
Many of us are so busy on a daily basis that we can't seem to find the time for routine workout sessions. Don't sweat it! Focus on getting the most out of your time with these tips:
• Shorter spurts of exercise spaced throughout the day can offer as much benefit as one longer workout. Squeeze in a few 10-minute walks on your breaks.
• The hours after work and before bedtime tend to get hectic. Start by getting up 30 minutes earlier two days a week to exercise. Once you've adjusted, try adding an extra day.
• Triumphantly claim the back row of the parking lot as your own, or park a few blocks away, and walk quickly to your destination.
• Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.
Let's face it. We have to make some changes in order to get fit. It's not always easy, but take a look at your schedule and you're bound to find some extra minutes for exercise.
Barrier: Exercise is boring. I don't like to do the same thing day after day.
It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. It might be helpful to:
• Learn a new GBP routine!
• Try other Fusion classes like FLY, A.R.T. or K700 Kickboxing!
• Join forces with friends, relatives, neighbors or co-workers. Not only will you benefit from the exercise, but the social interaction can help motivate you and lift your spirits as well. Offer encouragement to one another when the going gets tough.
• Check out exercise classes or sports leagues at a recreation center or health club. Learn a new skill and meet new people while getting a great workout.
• Change from day to day. This is what WholyFit Fusion training is all about! Cross-training lets you rotate among several activities — such as walking, swimming and cycling — to keep you on your toes, physically and mentally. It's a great way to develop a variety of skills while conditioning different muscle groups.
Remember: Exercise doesn't have to be boring. Choose activities that you enjoy doing, and you'll be more likely to keep your interest level up!
Barrier: My family and friends don't support my efforts to exercise regularly.
A great way to gain the support of your friends and family is by bringing them along for the ride. Remind them of the benefits of regular exercise. It might also be helpful to:
• Sign up for a parent-child exercise class, where you can have fun and get your kicks together.
• Instead of suggesting a workout at the gym, propose a new adventure. Invite a friend to take a rock-climbing lesson with you, or sign up for a white-water rafting weekend getaway.
• Pack up some sandwiches and your family, and head to the park for a game of frisbee, tag or kickball. Go to the pool and splash with the kids instead of watching from your chair.
• Volunteer to drive your teens to the mall, and then walk laps inside rather than going home to wait for them to call for curbside pickup.
Finally, have a serious heart-to-heart. Tell your loved ones how important they are to you and that you want to be there for them for many healthy years to come. If they don't share your ambitions, ask them to at least respect your will to get fit.
Barrier: I'm afraid I'll hurt myself if I exercise.
If you're nervous about injuring yourself by exercising the wrong way, start off on the right foot with these ideas:
• Exercise classes for beginners are designed for people who are new to an activity. Your instructor should lead off by introducing the basics and demonstrating proper techniques to minimize the potential for injuries.
• Consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction.
• Start small and walk. Walking is something you can do alone or with friends, with children, with your spouse, with your pet, outside or inside, any time of the year.
Don't rush head first into an intense sport in which you have no training. Instead, start simple. As you become more confident in your abilities, you can add new activities to your routine.
Barrier: I'm self-conscious about the way that I look when I exercise.
Most importantly, don't get down on yourself! Start off solo, without the distraction of the person on the neighboring treadmill.
• Choose some exercise videos to use in the privacy of your home. As you become healthier and more at ease with exercising, your self-confidence will benefit as well.
• Consider investing in a stationery bicycle, treadmill, stair-climbing machine, or other home exercise equipment.
• Sign up for a beginner's exercise class. Classes especially for those who are new to a type of exercise are designed to teach the basics by starting from scratch.
Bottom line: Forget about how you look as you exercise. Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.
Barrier: I'm too lazy to exercise.
Are you setting your mental bar too high? Maintain realistic expectations for yourself. If the mere thought of a morning jog makes you tired, try these thoughts on for size instead:
• Never underestimate the power of momentum. For starters, take a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Eventually, you'll no longer feel worn out. That's progress!
• Work with your nature, not against it. Plan your activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.
• Schedule exercise as you would schedule an important meeting or appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.
No energy to exercise? Without exercise, you'll have no energy. Face it; it's a vicious cycle. Breaking the cycle with a walk around the block is one of the best gifts you can give yourself.
Barrier: I'm too tired to exercise after working all day.
If your energy level lags after work, maybe what you need more than your morning shot of coffee is an a.m. dose of exercise. Exercise is best done earlier in the day rather than later at night, so that you get a more restful night of sleep.
• Put workout clothes next to your bed. Keep a water bottle filled up and ready to grab out of the fridge. Have an exercise video queued up and ready to go.
• After breakfast, hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or, step outside for a brisk walk.
• Lunching at the office? Keep a pair of walking shoes at your desk, and take a brisk walk during your downtime. Your walk needn't be strenuous or long. A collection of short walks throughout the day can be equally effective.
If you're used to keeping a busy schedule, early mornings and late nights might seem like just part of the drill. Running on empty, however, is no way to keep properly fueled for a full day. Hit the hay earlier to make sure you're not depriving yourself of sleep.
Barrier: I'm not athletic.
Natural athletic ability is not a prerequisite to physical activity. Simplify your definition of exercise by keeping these ideas and tips in mind:
• Walking requires no advanced skills or special coordination. It's a safe, effective way to improve your muscle tone and cardiovascular health with minimal risk of injury.
• Pair up or team up with friends who are in the same boat as you. Have fun hanging out while helping each other work out.
• Avoid the hard-bodied athletes at health clubs. Instead of hiding out alone, though, try placing yourself in the company of other regular people, where you'll feel on more equal ground.
Don't worry about becoming a superstar athlete. Instead, focus on the positive changes you're making to your body and mind. You're relieving stress, building endurance, strengthening your muscles, and helping to prevent or delay bone loss and osteoporosis, heart disease, stroke, depression, type 2 diabetes and some types of cancer.
Barrier: I've tried to exercise regularly in the past and failed.
If you've tried to get fit in the past but didn't succeed, don't throw in the towel. Learn from your mistakes. Re-evaluate what went wrong.
• Did you do too much too quickly? Pace yourself. Start small and build up to more intense workouts later, when your body is ready.
• Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising three days a week for the first month.
• Think about your personal goal. Remember why you're exercising and use that personal goal as motivation. Think of ways to reward yourself when you meet your goal.
Remember: You can do it! You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor! A longer, healthier life is definitely worth the exercise.
Barrier: I can't afford to buy fancy exercise equipment or join a health club.
You don't need a membership at an elite gym to get a great workout. Today's selection of inexpensive home exercise options is more diverse than ever — and always expanding.
• At-home strength training. Buy one or two inexpensive resistance bands — lengths of elastic tubing available in varying strengths — to use in place of weights. Or, raid the kitchen and use soup cans or plastic milk jugs partially filled with water.
• Try exercise videos.
• Learn to teach dance aerobics like A.R.T., cardio-kickboxing like K700, or SlowFlo for just $35! You never have to pay anyone else for your fitness! You’re the expert!
• Collect a small variety of videos that will keep you interested. Try trading exercise videos with a friend, or check out your local library or video rental store for new-to-you picks.
If you enjoy the social interaction and group atmosphere of an exercise class but can't fit one into your budget, save your pennies and look elsewhere:
• Soul to Sole. Start a walk (and pray) group. Round up some friends and neighbors with similar schedules and organize a group walk. At the office, send your co-workers an e-mail to remind them that a daily walk is a great way to take the guilt out of indulging in break-room treat fests.
• Try your community center. Offer to teach exercise classes at your local community center or through your local community education group. Such classes typically are much more affordable — and practical — than is an annual membership at the gym.
Remember: You don't have to break the bank to get certified through WholyFit! Becoming your own fitness professional for life is the most cost effective and common-sense solution!
Barrier: I don't have a convenient place to exercise
Too cramped, too crowded or too crazed? If your home environment isn't fit for a good workout, head out the door in search of greener pastures.
• YOUR CHURCH
• Parks and outdoor trails are great places to walk, jog or bike while getting some fresh air.
• Community centers and shopping malls are also terrific, accessible places to stretch your legs. Some colleges make their tracks or gymnasiums open to the public, too.
• Forgo the elevator in favor of the stairwell. Climb stairs as a workout in itself. Stand on the bottom step and do backward lunges onto the landing. Use the second step to do triceps dips.
• Forget about big, bulky workout equipment. Tone your arms with basic strengthening exercises using light weights or household items such as canned goods. Do standing push-ups against a wall.
Don't worry about not having a fully equipped in-home gym. Instead of lamenting what you don't have, find ways to make better use of what you do have. WholyFit systems require no equipment and you don’t even have to have shoes for GBP!
Adjust to your workout: Why warming up and cooling down help keep you on the go
Warm-up and cool-down time are as important to getting fit as the exercise itself. Find out how easing into and out of your workout affects your body.
You're revved up and ready to get fit. You can't wait to achieve a higher level of physical fitness — to feel better and have more energy to do all the things you enjoy. You're motivated, inspired and ready to get your body moving.
But jumping into a workout without preparing your body can lead to setbacks such as muscle strain and muscle soreness. To help your body adapt to the demands of repetitive movement, take time to warm up and stretch before you exercise. And don't forget to cool down afterward.
Warm up your muscles before you workout
How it helps
Warming up prepares your body for aerobic exercise by increasing blood flow through your heart and lungs. This increase delivers more oxygen and sugar (glucose) to your muscles, which is necessary to get and keep you going. Your heart beats more rapidly and forcefully. You inhale and exhale more often. The temperature of your body slowly rises. Your muscles become warmer.
How you do it
Choose a warm-up activity that uses the same muscles you'll use during your workout. For example, if you're going to take a brisk 30-minute walk, walk slowly for five to 10 minutes to warm up.
Avoid sudden or aggressive movements during your warm-up. Doing this type of movement before your body is warmed up can cause injury.
MORE ON THIS TOPIC
• Walking for fitness: How to trim your waistline, improve your health
• Aerobic exercise: What 30 minutes a day can do for your body
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Stretch after you warm-up or before you cool down
How it helps
It's a good idea to stretch your major muscle groups after you warm up or before you cool down. Besides preparing your muscles for increased activity, stretching increases your flexibility and helps maximize the range of motion around your joints.
How you do it
If you only have time to stretch once during an exercise session, skip stretching after your warm-up and do it after your workout before you cool down. Your muscles will be warmer and more elastic.
Cool down after exercise: Transition your heart
How it helps
Taking time to cool down after your workout allows your heart, lungs and blood flow to return to normal gradually. This decreases strain on your heart and may help prevent muscle strain and soreness.
How you do it
For example, after a 30-minute session of brisk walking, cool down by slowing your walking pace for five to 10 minutes.
Be kind to your body
Avoid obstacles in your path to fitness by taking a few easy steps. Make time to warm up, stretch and cool down. Give your body the time it needs to adjust to the demands of your workout.
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Exercise and cold weather: Stay motivated, fit and safe
You don't have to abandon your exercise routine in cold weather. Stay motivated and fit by choosing indoor exercise options, dressing properly and staying safe when you exercise outdoors.
Cold weather might make you feel like hibernating, but you don't have to give up your exercise and fitness goals. You can exercise indoors. And by dressing properly and heeding cold-weather safety tips, you can usually exercise outdoors year-round.
Maintain your motivation
To keep yourself motivated, focus on what you'll gain if you keep up your exercise routine throughout the cold-weather season. You'll continue to reap the short- and long-term benefits of exercise. And you'll be in better shape when the weather warms up.
Exercise can help shake those winter blues, improve your mood, increase your energy level and help you sleep better. Try to set aside 30 minutes or more on most days of the week for physical activity. It doesn't have to be all in one stretch. You can work it in a little here or there. And it doesn't have to be strenuous. Make a workout of household cleaning. Or walk the stairs in your home. Whatever you choose, balance the four main types of exercise — aerobic exercise, strength training, balance and flexibility.
For example, mall walk for aerobic exercise, and on alternate days lift hand weights for strength. Work out at home with a SlowFlo video or sign up for a class for balance and flexibility. And stretch slowly for flexibility before and after you exercise.
Don't be too hard on yourself if you miss a day. Just get back on schedule as soon as possible. For extra motivation, work out with your spouse or a friend.
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Exercise outdoors — dress right and play it safe
In past cold-weather seasons, the standard advice was to bundle up with cotton long underwear, a thick scarf, a heavy parka, and so on. Today, winter sports and fitness enthusiasts know that a layered system of high-tech, lightweight fabrics is more comfortable.
"Layering helps you hold on to your body heat and prevents the retention of perspiration on your skin," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of Mayo Clinic's Sports Medicine Center.
How should you prepare yourself for an outing on a cold, wet and windy day? Dr. Laskowski offers these tips to make the most of your layers:
• Layering. Closest to your skin, wear a thin layer of synthetic microfibers, such as polypropylene, which draws sweat away from your body (wicking). Look for long underwear products and turtlenecks that feature this wicking action. Avoid cotton, which absorbs and holds moisture close to your body.
The second layer provides insulation. Try fleece — a lightweight, quick-drying material that provides good insulation. A front zipper on your insulating layer allows you to release excess body heat and perspiration. Fleece can be treated to be water-resistant, and it may be sufficient alone as your outer layer when it's not too cold.
Think of the third layer as your front-line defense against the elements. You want it to be as windproof and waterproof as possible. If the day gets warmer, you can take off this outermost layer. The technology for wind and waterproof fabrics has steadily advanced. In extreme cold, a windproof shell with goose-down lining provides excellent retention of body heat without weighing you down.
• Hands. Your hands are highly vulnerable to cold weather. Along with your feet, they're the farthest points from your heart and are the least insulated.
In extreme cold, use gloves or mittens that employ the same three-layer system described above. Polypropylene glove liners are a relatively inexpensive accessory that may help keep your hands drier and warmer inside your gloves or mittens. In general, mittens are warmer than gloves because they retain more heat around your fingers.
• Feet. Wool or polypropylene socks are a good choice for insulation and to wick moisture from your feet. Boots that are too tight, either because they're too small or because you're wearing too many layers of socks, can reduce circulation and make your toes even colder.
All-climate shoes are available for winter jogging or hiking. These shoes have a water-resistant outer covering and soles that provide traction and stability.
• Neck and head. You can lose a lot of body heat if your head is exposed to the elements. Again, you'll appreciate something like wool or fleece that wicks away perspiration from your head. Cover your ears. Some skiers favor a fleece head sock (balaclava), which covers your whole head and neck and provides openings only for breathing and vision. Face masks that cover your nose and mouth also are helpful for protecting your face on cold, windy days, and they keep the air that you breathe warmer and more humid.
Goggles or wraparound sunglasses will protect your eyes from both wind and ultraviolet radiation. Wear sunscreen, especially at high altitudes. Look for a lip balm that contains sunscreen.
To enjoy yourself and stay safe when you exercise or enjoy cold-weather sports:
• Plan ahead. Putting on snowshoes for a walk in the snow? Let others know your route and when you'll return.
• Start slow. Don't forget to stretch and warm up. It's OK to feel a little chilly when you start exercising outdoors in the cold. But you'll warm up quickly. When you go outdoors and you're already perspiring, you can get chilled very quickly.
• Be aware of the wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion, as when skiing, running, cycling or skating, also creates wind chill, because it increases air movement past your body. For example, bicycling at 20 miles an hour in 10 F conditions and calm air creates a wind chill of minus 9 below zero.
When the temperature dips well below zero or the wind chill is below minus 20 F, stick with an indoor activity. Get the weather report before you set out.
• Know the warning signs of frostbite. This condition is most common on the face, fingers and toes. At first it appears as a patch of pale or white skin. Other early warning signs include numbness, loss of feeling or a sharp stinging sensation. After mild frostbite, the skin becomes red and swollen as the blood returns. A severe case may cause the skin to turn purple or black when rewarmed, with excruciating pain. If in doubt, seek medical help.
• Be aware of the signs and symptoms of low body temperature (hypothermia). Early warning signs include intense shivering and an inability to do complex tasks. Later signs and symptoms include slurred speech, sluggish thinking, mental confusion and memory loss. Hypothermia is a medical emergency that requires immediate attention.
• Eat well to maintain your energy. Eat nutritious meals before your outdoor activity and snacks at regular intervals.
• Make sure you're visible. Days are shorter in the winter, so if you walk or run before or after work, it may be dark outside. Exercise in daylight, if possible. If it's too cold or icy, head inside for a different physical activity. If you choose to walk at dusk or at night on a city street or a country lane, wear reflective clothing so that drivers, bicyclists and pedestrians can see you. Anticipate that drivers may not be able to stop quickly.
• Beware of icy conditions. To stay steady on your feet, choose footwear with enough traction to prevent falls. Watch out for slippery surfaces. Wet snow and ice can be treacherous and put you at risk of falling. In slippery, icy conditions, consider staying inside to exercise.
• Head into the wind. End your workout — when you're likely to be the sweatiest — with the wind at your back. That way you can avoid frostbite on uncovered areas of your face, which might be covered with perspiration.
• Drink plenty of fluids. You need to drink as much in the cold as you do in the heat. It's easy to become dehydrated in cold weather because you lose water from sweating and breathing and because urine production slows down. Dehydration can increase your risk of frostbite. Drink water or sports drinks before, during and after your workout, even if you're not thirsty. Avoid alcohol and caffeinated beverages.
• Rest and warm up. Be sure to rest when you need to, and stop before you're exhausted. If possible, warm your hands and feet every 20 to 30 minutes to avoid frostbite.
• Avoid breathing problems. If you're prone to exercise-induced asthma, talk with you doctor about medications to deal with the signs and symptoms. The most common medications for exercise-induced asthma are bronchodilators, which you take 15 to 30 minutes before exercising. They open up constricted airways and provide temporary relief. In addition, wearing a face mask or a scarf over your mouth to warm the air that enters your lungs can help prevent an asthma attack.
• Wear a helmet for downhill sports. If you're skiing or snowboarding, you'll notice that helmets are becoming increasingly in style on the slopes — and for good reason. Most ski fatalities occur when skiers hit objects or other skiers. Because of frequent falls, it's especially important for children or adults just beginning to ski or snowboard to wear helmets.
Fitness on a budget: Low-cost ideas for getting in shape
Tips on keeping fit without breaking your budget.
You may be under the impression that you need to join a gym if you want to take exercise seriously. Although gyms offer a wide variety of equipment as well as personal trainers to assist you, don't be discouraged if you can't afford a gym membership. Plenty of low-cost alternatives are available to help you get fit.
Start with modest investments
If you're just getting started and are looking for real fitness bargains, here are some low-cost exercise products you can buy for the home or take with you when you travel:
• Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They come in a variety of sizes, from about 2 pounds all the way up to 50 pounds.
• Jump-ropes. They're lightweight and easy to pack, so you can take this cardiovascular workout on the road.
• Resistance tubing and bands. Used for strength training, these lightweight, portable bands come in varying degrees of resistance, depending on your fitness level. You can also change the level of resistance by changing the way you hold the band. You can do a variety of upper and lower body exercises with resistance equipment.
• WholyFit Exercise videos. Recreate the feel of a health club aerobics class in your own living room. Many videos are good for improving strength and flexibility, too. Before buying a tape, check the instructor's credentials. If it's a celebrity's tape, do certified fitness instructors serve as advisors to ensure that the workout is safe and effective? Pick a tape that matches your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. If you can, borrow the video from your library [pic]
Improvise
If money is particularly tight, use ordinary household items rather than purchasing equipment you can't afford:
• Fill empty milk, water or dishwashing-detergent bottles with water or sand and secure the top with duct tape to create an inexpensive set of adjustable weights. By adding more water or sand to the jugs, you can adjust the weights as your fitness level changes. Use your household scale to check the weight. These weights are good for upper body exercises and as added resistance for lower body workouts.
• Canned goods come in a variety of sizes and are easy to hold in your hand as weights. You can also take a pair of tube socks and put an 8-ounce can in each. Tie the socks together, creating a 1-pound bag that you can use as an ankle or hand weight.
• Bags of cereal, potatoes and frozen peas come in sizes from one to 10 pounds. You can use them for a variety of exercises, including chest presses, calf and shoulder raises, leg extensions, and squats or lunges.
Be a savvy shopper
If you feel the need for a specific piece of equipment or a class, don’t go with the first one you see. Shop around.
• Think twice about your needs. If you want to do step training — an aerobic exercise resembling stair climbing — do you have to have the $1,500 home stair stepper? Or would a fitness step or low, sturdy step stool and some step aerobic videos do the trick at a fraction of the cost?
• Buy used equipment. Look in your local Yellow Pages for stores that specialize in used sporting goods and exercise equipment. Check your local newspapers and office, store or college-campus bulletin boards, and you'll frequently find barely used exercise equipment for sale. The same goes for online auctions. A word of caution about buying online, though — make sure the cost of shipping won't put the item out of your budget.
• Check out your local recreation department. They frequently offer discounted fitness classes to local residents. If you live in a college town, see if their fitness center is available to members of the community. It often is, at a price much more reasonable than a privately owned gym. If you're an alumnus of the school, you may qualify for an even better rate.
• Share costs with a friend. Trade exercise videos with a friend so that neither of you gets bored doing the same workout over and over again. Another option: Some personal trainers will let you split the cost of a session with a friend or two.
Don't overlook everyday opportunities
You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine.
• Step it up. Walking is a free activity you can do almost anytime. If the weather is bad, walk briskly around the mall or even a local museum. Take the stairs instead of the elevator. Sneak in extra steps whenever you can by parking farther away from stores or work. One investment you might want to make, though, is in a good pair of walking shoes.
• Play with your children. If you have children, you have willing exercise partners. Don't just watch them play. Join them for a game of tag or kickball. Or walk them to the park rather than driving.
• Don't hire extra help. Shovel the snow yourself in the winter and don't hire anyone to mow the lawn in the summer. You'll get some exercise and save the cost of having someone else do these chores.
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Use your noodle: Investigate health claims
Just because something is "natural," affordable or easy doesn't mean it works or is safe. Some fitness products aren't worth buying, no matter how low the price. Save your cash and avoid:
• Herbal supplements — or other products — that claim fitness benefits overnight.
• Trendy exercisers that focus on one body part, such as abs or thighs. There's no such thing as spot reducing.
• Thigh creams and other products that promise to take inches off without diet and exercise.
Remember, exercise can do you a world of good. But it won't if you focus more on the trappings than the actual physical activity. Don't get caught up in memberships or purchases you can't afford. Concentrate on your fitness goals, and act on them through means consistent with your purse strings.
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Fitting in fitness: How to work exercise into your day
In today's fast-paced world, finding time for fitness can be difficult. The key to fitting fitness into your busy day is to make it convenient.
With 1,440 minutes in each day, it shouldn't be that hard to find 30 minutes a day for moderate physical activity, as most doctors recommend. But it can be. Modern life is fast paced. For many people, days are a blur of work, household chores, errands, time with family and friends and, of course, sleep. With everything going on, finding those 30 minutes a day for exercise can be a challenge.
Still, even people with the busiest schedules can find room for fitness. The key is to make it as convenient as possible for your particular lifestyle.
Exercise in the comfort of your home
Time spent at home doesn't have to be "couch potato" time. Try these tips to fit more physical activity into your home life:
• Wake up early. Try getting up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood. Some research suggests that people who exercise in the morning are more likely than are others to stick with it over the long term. If you're too stiff in the morning, however, wait to exercise until later in the day.
• Make household chores count. Mop the floor, scrub the bathtub or do other housework. The stretching and lifting are good exercise. Work at a fast pace to get your heart pumping. Also, try working in the garden, doing yard work or mowing the lawn. Gardening can burn up to 300 calories an hour and is a great way to build strength. Raking and hoeing strengthen your arms and back, while digging works your arms and legs.
• De-stress with a quick walk after work. Exercising before dinner may also suppress your appetite, helping to reduce your total daily calorie intake.
• Get your dog into the act. Take two quick walks with Fido or Fluffy every day. It's best to build up to about 30 minutes of continuous activity. But two 15-minute jaunts are nearly as good.
• Exercise while watching TV. Use hand weights, ride a stationary bike or do a stretching routine. Get up off the couch to change the channel on the TV. Or keep the telephone in another room so that you have to walk to answer it.
• Make family time exercise time. Take group walks after dinner or schedule a family game of kickball for Saturday mornings. Wait about an hour after you eat before exercising, however.
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Make it an escape
Some people enjoy the privacy of exercising at home and can work it into their home life fairly easily. For others, though, being at home is too much of a distraction. If you prefer to exercise away from home, you might:
• Be social. You may enjoy exercise as a social activity and do better with the encouragement of others. Dance clubs, hiking groups, health clubs and park and recreation activities are examples.
• Join a team. Try a softball, soccer or volleyball team at your company or through your local parks and recreation department. Making a commitment to a team is a great motivator.
• Join a fitness club near your job. Sign up for a group exercise class that meets immediately before or after work. You'll meet other people and avoid the stress of driving in rush-hour traffic. Plus, the cost may be an extra incentive to stick with the program.
• Plan active outings with friends and family. That way, you can have fun together and still get some exercise. Make a date with a friend to hike in a local park, or take a family trip to the zoo.
• Exercise while running errands. When you go to the mall or grocery store, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you're ready when you find a few minutes for exercise.
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Work out at work
To fit in more physical activity while you're on the job:
• Make the most of your commuting time. Walk or bike to work. If you ride the bus to and from work, get off a few blocks early and walk the rest of the way.
• Take the stairs whenever you can. If you have a meeting on the 14th floor, get off the elevator a few floors early and use the stairs.
• Take fitness breaks instead of coffee breaks. Spend the time taking a 15-minute walk.
• Start a lunchtime walking group with your co-workers. The regular routine and the support of your co-workers may help you stick with the program.
• Schedule exercise as you would any other appointment. Don't change your exercise plans if something else comes along — remind yourself that exercise is just as important.
• If you have to travel for work, pack and plan so that you can maintain your exercise routine. Bring your jump-rope or choose a hotel that has fitness facilities. If you're stuck in an airport waiting for a plane, grab your carry-on and take a walk.
There's no single best way to fit exercise into your day. Your lifestyle, job and family responsibilities will point to the most convenient time and place for fitness. Do what works for you. Whatever option you choose, make daily exercise a habit you keep.
Eating and exercise: Time it right to maximize your workout
What you eat before your workout and how much time you allow between eating and exercising can make or break your workout.
When you eat and what you eat can affect your performance and the way you feel during your workout. Coordinate your meals, snacks and fluids to make the most of your exercise routine.
Eating before exercise can slow you down
When you exercise after a large meal, you can feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for resources.
"Your body can digest food while you're active, but not as well as it can when you're not exercising," notes Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This is partly because your body is trying to do two things requiring blood supply and energy at once — digesting the food you eat and providing fuel to keep your muscles moving.
Time it right: Before, during and after your workout
On the flip side, not eating before you exercise can be just as bad as eating too much. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react. So what can you do?
To get the most from your workout, follow these guidelines:
• Eat a full breakfast. Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says DeBoer. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
• Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within an hour before exercise. Do what works best for you.
• Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice.
• Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Food provides your body with necessary energy. To make the most of your workouts, focus on:
Carbohydrates: Your body's chief source of fuel
You'll feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy.
Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise.
If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. "Research shows it makes no difference in performance whether you drink your carbohydrates or eat them," says DeBoer. Do what feels comfortable to you.
A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice
Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from such foods as poultry, meat, dairy products and nuts and don't need additional protein supplements.
Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising, though. Fats sit in your stomach longer, causing you to feel less comfortable.
Water: Drink plenty to avoid dehydration
Your body uses water to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. The presence of water in your body ensures that you can safely sustain physical activity. As you exercise, your body produces heat. This heat leaves your body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.
To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.
Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you rehydrate more quickly, notes DeBoer.
Signs and symptoms of inadequate hydration may include:
• Thirst
• Fatigue
• Loss of coordination
• Mental confusion
• Irritability
• Dry skin
• Elevated body temperature
• Diminished urine output
Let experience be your guide
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.
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Your fitness program: Tips for staying motivated
Do you find it difficult to stay on track with your fitness program? Learn how to stay motivated.
Have you ever started a fitness program and then quit? If you answer yes, you're not alone. Many people start programs but stop when they get bored or results come too slowly.
The following tips can help you stay motivated.
• Set goals. Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable — it's easy to get frustrated and give up if your goals are too ambitious. A short-term goal might be to walk five minutes once or twice a day just to establish a comfortable tolerance level. The intermediate goal might be to gradually work up to 20 minutes three or four times a week. A long-term goal might be to complete a 10-kilometer (10K) race after you complete 12 weeks of training.
The American College of Sports Medicine recommends that you complete at least 30 minutes of physical activity on most, if not all, days of the week. The National Academies'Institute of Medicine suggests 60 minutes of exercise if you wish to lose weight.
• Start slowly. Common mistakes are starting a fitness program at too high an intensity and progressing too quickly. It's often not until the next day that you discover you've overdone it, and the resulting pain and stiffness can be very discouraging. It's better to progress slowly than to push too hard and be forced to abandon your program because of pain or injury.
• Choose an activity that fits your lifestyle. Do you prefer to exercise alone or in groups? If you prefer solitude, walking or biking may be more to your liking. You might also enjoy noncompetitive activities you can do on your own at your convenience, such as in-line skating or working out at a health club.
If group activities appeal to you, consider enrolling in an aerobic dance or water aerobics class, or joining a league or team for bowling, volleyball or softball. Walk or bike with a group of friends.
• Add variety. Vary what you do to prevent boredom. For example, try alternating walking and bicycling with swimming or a low-impact aerobic dance class. On days when the weather is pleasant, do your flexibility or stretching exercises outside. Consider joining a health club to broaden your access to different forms of exercise and meet new people.
• Have some fun. You're more likely to stick with an exercise program if you're having fun. If you find you aren't enjoying your workout, try something different. Exercise doesn't have to be drudgery.
• Fit exercise into your daily routine. If it seems hard to find time to exercise, look for opportunities throughout your day to slip in some physical activity. Go for a walk during your child's music lesson. Swim during your lunch hour. Take the stairs instead of the elevator at work. Pedal a stationary bike while you watch TV at night. Be creative.
• Weigh the pros and cons. People with chronic conditions — such as arthritis and diabetes — benefit from regular exercise. Have you started a fitness program because your doctor recommended it? Are you thinking about dropping out? If you are, make a list of all the benefits you'll gain by continuing your fitness program and the risks of dropping out. You'll likely find yourself motivated.
• Get some support. Exercise with a friend or make new friends who like to exercise by joining a group or taking a class. Consider inviting a friend or co-worker to join you when you exercise. You may also enjoy working out with your family.
• Track your progress. Assess your fitness level at regular intervals. You may want to record what you did each time you exercise, how long you did it, and how you felt during and after your exercise. Recording your efforts helps you work toward your goals and reminds you that you're making progress.
• Reward yourself. Work on developing an internal reward that comes from feelings of accomplishment, self-esteem and control of your own behavior. After each exercise session, take a few minutes to sit down and relax. Savor the good feelings that exercise gives you, and reflect on what you've just accomplished. This type of internal reward can help you make a long-term commitment to regular exercise.
External rewards can also help keep you motivated. When you reach a longer-range goal, consider treating yourself to a new pair of walking shoes or a new compact disc.
• Be flexible. If you're traveling or you're especially busy on a certain day, it's OK to adapt your exercises to accommodate your schedule. If you develop a cold or the flu, don't worry if you take a day or two off. Be gentle with yourself if you don't feel up to exercising. The important thing is to get back on track when you feel better.
Now that you're enthused again, get moving. Set your goals, make it fun and pat yourself on the back from time to time. Review these tips whenever you feel your motivation sliding.
Carbohydrate loading: Sample meal plan
Whether you're training for a marathon, triathlon or other endurance event, consuming greater amounts of carbohydrates (carbo-loading) in the week before the event can boost your performance.
Carbo-loading involves decreasing the intensity of your training while eating a healthy diet in which carbohydrates make up about 60 percent to 70 percent of your daily calories. You do so by consuming approximately 4 to 4.5 grams of carbohydrates per pound of body weight.
So how do you translate these numbers into something you can chew on? Stephen DeBoer, a marathon runner and registered dietitian at Mayo Clinic, Rochester, Minn., suggests this sample meal plan — which applies the carbo-loading guidelines — for an athlete who weighs 170 pounds. Based on 4 grams of carbohydrates per pound of body weight, it consists of about 65 percent carbohydrates.
|Item |Amount |Carbohydrates (grams) |Calories |
|Breakfast | | | |
|Milk, fat-free |12 ounces |18 |125 |
|Nutty barley cereal |1 cup |94 |400 |
|Cinnamon raisin bagel |1 (3 1/2-inch diameter) |39 |194 |
|Reduced-calorie margarine |1 tablespoon |0 |50 |
| | | | |
|Morning snack | | | |
|Granola bar with oats, sugar, raisins and coconut |1 |29 |195 |
|Grape juice, unsweetened |12 ounces |56 |227 |
|Carrots, baby |12 |10 |42 |
| | | | |
|Lunch | | | |
|Milk, fat-free |8 ounces |12 |84 |
|Whole-wheat bread |4 slices |86 |475 |
|Chicken breast, roasted without skin |3 ounces |0 |140 |
|Romaine lettuce, shredded |1/4 cup |< 1 gram |2 |
|Mayonnaise-type salad dressing |1 tablespoon |7 |115 |
|Tortilla chips, baked |1 ounce |24 |110 |
| | | | |
|Afternoon snack | | | |
|Low-fat fruit yogurt |8 ounces |47 |250 |
|Wheat crackers |10 |19 |142 |
|Apple, medium |1 |19 |72 |
| | | | |
|Dinner | | | |
|Salmon, baked |4 ounces |0 |233 |
|Brown rice |1 1/2 cups |81 |387 |
|Broccoli, steamed |1 cup |10 |52 |
|Milk, fat-free |8 ounces |12 |84 |
|Lettuce salad with tomatoes and carrots |1 1/4 cups |3 |16 |
|Low-calorie Italian salad dressing |2 tablespoons |2 |15 |
|Walnuts, English or Persian |1/4 cup |4 |196 |
| | | | |
|Evening snack | | | |
|Banana |1 |30 |105 |
|Fig bars |2 |22 |110 |
|Frozen yogurt, fat-free (not chocolate) |1 1/2 cups |47 |236 |
| | | | |
|Total | |672 |4,057 |
[pic]Tipping the scale: Cutting calories
Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight.
Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories).
Cutting calories doesn't have to be difficult. In fact, it might be as simple as forgoing one extra item a day, swapping foods or trimming serving sizes. The number of calories you save is likely to translate into pounds lost.
Cut out high-calorie foods
Skipping one or two high-calorie items that you might have otherwise eaten is a good place to start when cutting calories. For example, you could skip your morning caffe latte or the bowl of ice cream you always have after dinner. Think about what you eat and drink each day and identify items you could cut out. Here are examples of high-calorie foods and beverages and the possible calorie savings:
|Food |Calories |
|1 bottle (16 ounces) soft drink |202 |
|Starbucks grande (16 ounces) caffe latte |260 |
|1 large slice thick-crust pepperoni pizza |301 |
|1 large glazed doughnut |302 |
|4-inch cinnamon-raisin bagel with 2 tablespoons cream cheese |344 |
|1 snack bag (3 ounces) nacho-flavored tortilla chips |424 |
|2 cups chocolate ice cream |572 |
Sources: USDA National Nutrient Database for Standard Reference, 2005; , 2005. Actual calories may vary by brand.
Choose lower calorie foods
Replace foods that are high in calories with ones that are lower in calories. For example, drink fat-free milk instead of whole milk and sparkling water or diet soda instead of regular soft drinks. Or have an extra serving of vegetables at dinner instead of an extra serving of meat. You might find that these substitutions are easy to make and the number of saved calories quickly adds up.
Reduce your portion sizes
The sizes of your portions affect how many calories you're getting: Twice the amount of food means twice the number of calories. To reduce how much food you eat, and therefore how many calories you consume, try these tips:
• Serve smaller portions. At the beginning of a meal, take slightly less than what you think you'll eat. You can always have seconds, if necessary.
• See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.
• Check food labels. Be sure to check food labels for the serving size and number of calories per serving. You may find that the small bag of chips you eat with lunch every day, for example, is two servings, doubling the calories listed on the label.
• Don't feel obligated to clean your plate. Stop eating as soon as you feel full. Those extra bites of food that you're trying not to waste add unneeded calories.
[pic]
[pic]
The healthy-weight equation
Managing your calorie intake is essential to weight control. Still, it's only part of the weight loss and maintenance equation. For a successful — and sustainable — weight management plan, you need to increase your physical activity while decreasing the calories you take in. It's this combination of regular activity and healthy, calorie-focused eating that will help you achieve a healthy weight.
Weight-loss help: How to stop emotional eating
Find out how emotional eating can sabotage your weight-loss efforts and learn how you can regain control of your eating habits.
Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.
But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.
The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood and food
Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?
Some foods may have seemingly addictive qualities. For example, when you eat palatable foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating opiates. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.
Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.
How to regain control of your eating habits
Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:
• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.
Teen weight loss: Safe steps to a healthy weight
Healthy habits are the key to teen weight loss. Show your teen the way with this practical plan for success.
Teenage obesity is a dangerous — and growing — problem. But what can you do about it? Plenty. Turn your concern about your teenager's weight into action.
There's no magic bullet for teen weight loss. The key to success is adopting healthy habits that can last a lifetime.
Start with a heart-to-heart
If your teen is overweight, he or she is probably concerned about the excess weight, too. Aside from lifelong health risks such as high blood pressure and diabetes, the social and emotional fallout of being overweight can be devastating for a teenager. Offer support and gentle understanding — and a willingness to help your teen take control of the problem.
You might say, "I can't change your weight. That's up to you. But I can help you make the right decisions."
Dispute unrealistic images
Weight and body image can be delicate issues — especially for teenage girls. When it comes to teen weight loss, remind your teen that there's no single ideal and no perfect body. The right weight for one person might not be the right weight for another.
Rather than talking about "fat" and "thin," encourage your teen to focus on practicing the behaviors that promote a healthy weight. Your family doctor can help set realistic goals for body mass index and weight based on your teen's age, height and general health.
Resist quick fixes
Help your teen understand that losing weight — and keeping it off — is a lifetime commitment. Fad diets may rob your growing teen of iron, calcium and other essential nutrients. Weight-loss pills and other quick fixes don't address the root of the problem. And the effects are often short-lived. Without a permanent change in habits, any lost weight is likely to return — and then some.
Promote activity
Like adults, teens need about 60 minutes of physical activity a day. But that doesn't mean 60 solid minutes at a stretch. Shorter, repeated bursts of activity during the day can help burn calories, too.
Team sports through school or community programs are great ways to get active. If your teen isn't an athlete or is hesitant to participate in certain sports, that's OK. Encourage him or her to walk, bike or in-line skate to school, or to walk a few laps through the halls before class. Suggest trading one hour of after-school channel surfing for shooting baskets in the driveway, jumping rope or walking the dog. Even household chores such as vacuuming and washing the car have aerobic benefits.
Eat breakfast
If your teen fights the alarm clock the way it is, getting up even earlier to eat breakfast may be a tough sell. But it's important. A nutritious breakfast will jump-start your teen's metabolism and give him or her energy to face the day ahead. Even better, it may keep your teen from eating too much during the rest of the day.
If your teen resists high-fiber cereal or whole-wheat toast, suggest last night's leftovers. Even a piece of string cheese or a small handful of nuts and a piece of fruit can do the job.
Snack wisely
It can be tough to make healthy choices when school halls are lined with vending machines, but it's possible. Encourage your teen to replace even one bag of chips a day with a healthier grab-and-go option from home:
• Frozen grapes
• Oranges, strawberries or other fresh fruit
• Sliced red, orange or yellow peppers
• Cherry tomatoes
• Baby carrots
• Low-fat yogurt or pudding
• Pretzels
• Graham crackers
• String cheese
Watch portion sizes
When it comes to portions, size matters. Encourage your teen to scale back and stop eating when he or she is full. It might take just one slice of pizza or half the pasta on the plate to feel full — and there's no shame in sharing a meal, ordering a smaller portion or taking home leftovers.
Count liquid calories
The average 12-ounce can of soda has 150 calories and 10 teaspoons of sugar. The calories and sugar in fruit juice, specialty coffees and other drinks can add up quickly as well. Drinking water instead of soda and other sugary drinks may spare your teen hundreds of calories and a day's worth of sugar — or even more. For variety, suggest flavored water, seltzer water or unsalted club soda.
Allow occasional treats
Late-night pizza with friends or nachos at the mall don't need to derail your teen's healthy-eating plan. Suggest a breadstick and marinara sauce instead of garlic bread dripping in butter and cheese, or a shared snack rather than a full-size order. Let your teen know that he or she is in control — and an occasional indulgence is OK. A trend toward healthier habits is what really matters.
Make it a family affair
Rather than singling out your teen, adopt healthier habits as a family. After all, eating healthier foods and getting more exercise is good for everybody.
• Encourage the entire family to eat more fruits, veggies and whole grains. Be sure to set a good example yourself.
• Leave junk food at the grocery store. Healthy foods sometimes cost more, but it's an important investment.
• Try new recipes or healthier alternatives to family favorites.
• Banish food from the couch to curb mindless munching.
• Plan active family outings, such as evening walks or weekend visits to a local recreation center.[pic]
Be positive
Being overweight doesn't inevitably lead to a lifetime of low self-esteem. But your acceptance is critical. Listen to your teen's concerns. Comment on his or her efforts, skills and accomplishments. Make it clear that your love is unconditional — not dependent on weight loss. Help your teen learn healthy ways to express his or her feelings, such as writing in a journal.
If your teen is struggling with low self-esteem or isn't able to cope with his or her weight in a healthy manner, consider a support group, formal weight-control program or professional counseling. Additional support may give your teen the tools to counter social pressure, cultivate more positive self-esteem and take control of his or her weight. The benefits will last a lifetime.
Weight loss: Does drinking milk help?
|Q. |Can drinking milk really help me lose weight? |
| |No name / No state |
A. Some research suggests that drinking more milk may help some people lose weight. How? It appears that dairy products contain certain substances — including calcium — that may help regulate weight loss. But much more research is needed to determine what, if any, role milk and other dairy products may play in weight loss.
A number of studies have examined the possible connection between dairy and weight loss. Some studies indicate that people who incorporate dairy products into a reduced-calorie diet lose more weight than do those who restrict calories but consume little or no dairy. However, other studies have shown no effect on weight loss from dairy intake. In addition, one study involving children showed weight gain with increased dairy intake.
The debate on this controversial issue is far from over. Although there is some evidence that getting three servings a day of low-fat or fat-free dairy products can enhance weight loss, this evidence is not conclusive. However, even if further evidence shows that dairy products have little effect on weight loss, they are still good sources of calcium, which is essential for bone health.
A sample menu using the Mayo Clinic Healthy Weight Pyramid
This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks.
[pic][pic]
The Mayo Clinic Healthy Weight Pyramid is a tool designed to help you eat a balanced, nutritious diet while achieving a healthy weight. It illustrates the types and amounts of food you need to eat every day from each of the five represented food groups.
This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks. Note that if you're hungry, reach for more fruits and vegetables. But make sure your fruit is fresh or is canned in water or juice with the liquid poured off. Limit dried fruit and fruit juice to no more than one to two servings a day because it's high in calories and low in volume. Regular vegetable juice is high in sodium, so you may need or wish to choose a low-sodium variety.
Example of a 1,200-calorie menu
|Breakfast |
|1 large banana |
|1 cup bran cereal |
|1 cup fat-free milk |
|Herbal tea |
| |
|Lunch |
|Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as |
|desired, leaf lettuce and 2 slices whole-grain toast |
|2 cups raw baby carrots, jicama and bell pepper strips |
|1 medium apple |
|Water |
| |
|Dinner |
|Cod with lemon and capers |
|3/4 cup steamed green beans |
|1/2 cup sliced beets |
|Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon |
|extra-virgin olive oil |
|1 nectarine |
|Sparkling water with lemon |
| |
|Snack (any time) |
|1 small pear |
| |
|NUTRIENT ANALYSIS |
|Calories |1,208 |Cholesterol |115 mg |
|Protein |81 g |Sodium |1,413 mg |
|Carbohydrate |198 g |Fiber |36 g |
|Total fat |18 g |Potassium |3,302 mg |
|Saturated fat |4 g |Calcium |541 mg |
|Monounsaturated fat |6 g | | |
|Mayo Clinic Healthy Weight Pyramid servings |
|Vegetables |5 |
|Fruits |6 |
|Carbohydrates |4 |
|Protein and dairy |3 |
|Fats |3 |
[pic]
|[pic] |
A Vegetarian's Guide To Healthy Eating
Sample menus
Vegan | Lacto-ovo-vegetarian
Vegan sample menu*
Breakfast
• Oatmeal with cinnamon, raisins and wheat germ
• Soy milk
• Whole wheat toast with jelly
• Orange juice
Snack
• Apple
• Pretzels
Lunch
• Lentil soup
• Mixed greens with tomatoes and fat-free dressing
• Carrot and green pepper sticks with salsa
• Whole grain bread or roll with margarine
• Water with fresh lemon twist
Dinner
• Marinated bean salad (kidney, garbanzo and green beans)
• Pasta tossed with olive oil, garlic and basil
• Stewed tomatoes with okra
• Steamed broccoli with lemon juice
• Italian bread
• Fresh fruit salad
• Flavored seltzer water
Snack
• Bagel with jam
Top of Page
Lacto-ovo-vegetarian sample menu*
Breakfast
• Pancakes or waffles with maple syrup
• Fruit Salad
• Fat free Milk
Snack
• Low fat yogurt
• Gingersnaps
Lunch
• Tomato soup
• Grilled cheese on whole wheat bread
• Spinach salad with hard cooked egg and fat-free dressing
• Apple
• Water with fresh lemon twist
Dinner
• Vegetable and bean stew
• Biscuit with margarine
• Coleslaw
• Fresh or canned fruit chunks
Snack
• Crackers with peanut butter
• Apple juice
Top of Page
*Menus taken from Eating Well the Vegetarian Way, ADA.
A Vegetarian's Guide To Healthy Eating
Where do Vegetarians Get Their Nutrients?
In our Northeastern climate, regular sun exposure is hard to get. A person who doesn't choose vitamin D-fortified dairy products may need a supplement. For those who use no animal products and no vitamin B-12 fortified foods, vitamin B-12 supplements are recommended. Supplements need not exceed 100% of the RDA. Generally, the best way to eat a balanced diet is to eat a variety of foods! See the Food Guide Pyramid for details.
Protein | Vitamin B-12 | Vitamin D | Calcium | Iron
Protein
RECOMMENDED DIETARY ALLOWANCE (RDA)*
• women: 40-50 grams
• men: 50-60 grams (Depends upon body weight and protein needs)
SOURCES
• Legumes
• Nuts and seeds
• Whole grains
• Dairy Products
• Eggs
AMOUNTS
• 1/2 cup cooked beans (7 grams)
• 2 Tbsp peanut butter (9g)
• 1 oz walnuts (4g)
• 1/3 cup brown rice (3g)
• 1/2 cup cooked oatmeal (3g)
• 1 cup fat free milk (8g)
• 1 egg (7g)
COMMENTS
• A variety of foods throughout the day with adequate calories will provide enough protein without eating animal foods. See the Pyramid.
top of page
Vitamin B-12
RECOMMENDED DIETARY ALLOWANCE (RDA)*
• women: 0.9 mcg
• men: 1.0 mcg
SOURCES
• Animal products
• Fortified foods
AMOUNTS
• 1 cup fortified soymilk or other non-dairy milk (0.2-5 mcg)
• 1 oz cheese (0.23 mcg)
• 1 cup plain yogurt (1.3 mcg)
• 1 egg (0.66 mcg)
• 1 veggie patty fortified with B-12 (2-7 mcg)
• 3/4 cup vitamin B-12 fortified breakfast cereal (1.5-6mcg)
COMMENTS
• Vitamin B-12 is added to some plant-based foods.
top of page
Vitamin D
RECOMMENDED DIETARY ALLOWANCE (RDA)*
• < 51 yrs: 5 mcg.
• 51-70 yrs: 10 mcg.
• >70 yrs: 15 mcg.
SOURCES
• Vitamin D fortified dairy products
• Regular sun exposure
• Vitamin D fortified breakfast cereals
• Vitamin D fortified plant milks
AMOUNTS
• 1 cup fortified fat free milk (2.5 mcg)
• 3/4 cup fortified cereal (1-2.5 mcg)
• 1 cup fortified soymilk or other non-dairy milk (1-2.5 mcg)
COMMENTS
• Vitamin D works with calcium to maintain our skeletal system. Regular exposure to the sun activates the vitamin D our bodies make on their own.
top of page
Calcium
RECOMMENDED DIETARY ALLOWANCE (RDA)*
• Ages 9-18: 1300 milligrams
• 19-50 yrs: 1000 mg.
• 51+ yrs: 1200 mg.
SOURCES
• Dairy Products
• Green leafy vegetables
• Legumes
• Calcium fortified soymilk or orange juice
AMOUNTS
• 1 cup fat free milk (302 milligrams)
• 1 oz cheddar cheese (204 mg)
• 1 cup cooked broccoli (180 mg)
• 1 cup cooked collards (360 mg)
• 1 cup cooked chickpeas (80 mg)
• 1 cup fortified soymilk (250-300mg) and 1 cup calcium fortified orange juice (300 mg)
COMMENTS
• Calcium is essential for building and maintaining strong bones and teeth. It also helps regulate our heartbeat, and may help control high blood pressure.
Iron
RECOMMENDED DIETARY ALLOWANCE (RDA)*
| |Men |
| |9-13: 8 mg |
| |14-18: 11 mg |
| |19-70: 8 mg |
| |Women |
| |9-13: 8 mg |
| |14-18: 15 mg |
| |19-50: 18 mg |
| |51+: 8 mg |
SOURCES
1. Legumes
2. Dried fruits
3. Green vegetables
4. Egg yolks
5. Iron-fortified breads and cereals
6. Tofu
AMOUNTS
• 1 cup cooked lentils (6.6 mg)
• 1/2 cup prune juice (1.5 mg)
• 10 dried apricot halves (1.7 mg)
• 1/2 cup cooked kale (0.6 mg)
• 1 egg (1 mg)
• 1/2 cup Cream of Wheat (6 mg)
COMMENTS
• Iron from plant sources should be eaten with a food source of vitamin C, such as oranges, tomatoes, broccoli, bell peppers, etc. Iron is needed to form hemoglobin, which carries oxygen in our blood.
* Recommended Dietary Allowances, 10th revised edition (c) 1989 by the National Academy of Sciences, National Academy Press Washington, D.C. Dietary Reference Intake for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, National Academy of Sciences, National Academy Press, Washington, D.C., 1997.
|A Vegetarian's Guide To Healthy Eating | |
| | |
|Healthy Eating With the Food Guide Pyramid | |
|The key to a healthy vegetarian diet (as with any other diet) is to eat a wide variety of foods, including fruits, vegetables, leafy | |
|greens, whole grains and cereals, nuts, seeds, peas and beans and-if you choose-dairy products and eggs. | |
|Take a look at this modified version of "The Food Guide Pyramid" and see how easy it is to eat well the vegetarian way: | |
|Food Guide Pyramid for Vegetarian Meal Planning | |
|FATS, OILS & SWEETS | |
|Use sparingly | |
|MILK, YOGURT & CHEESE GROUP | |
|0-3 servings daily* | |
|*Vegetarians who choose not to use milk, yogurt, or cheese need to select other food sources rich in calcium. | |
| | |
| | |
|Click for a larger image | |
| | |
|VEGETABLE GROUP | |
|3-5 servings daily | |
|DRY BEANS, NUTS, SEEDS, EGGS & MEAT SUBSTITUTES GROUP | |
|2-3 servings daily | |
|FRUIT GROUP | |
|2-4 servings daily | |
|BREAD, CEREAL, RICE & PASTA GROUP | |
|6-11 servings daily | |
|Source: National Center for Nutrition and Dietetics | |
|The American Dietetic Association; Based on the USDA Food Guide Pyramid | |
|©ADAF 1997. Reproduction of this pyramid is permitted for educational purposes. Reproduction for sales purposes is not permitted. | |
|What counts as one serving? | |
|Milk, cheese, yogurt: 1 cup milk or yogurt, 11/2 ounces natural cheese, 2 ounces of processed cheese. | |
|*If you choose not to eat foods from the dairy group, see the Key Nutrient Chart for other good sources of calcium. | |
|Meat substitutes, eggs: 1/2 cup cooked dry beans, 2 tablespoons peanut butter, 1 egg, 2 tablespoons nuts or seeds (watch the fat!), 4 | |
|ounces tofu or tempeh, 1 cup soy milk. | |
|Fruits: 1 medium apple, orange, banana, 1/2 cup fruit pieces, 3/4 cup fruit juice. | |
|Breads and cereals: 1 slice bread, 1/2 bagel, bun or English muffin, 1/2 cup cooked cereal, rice or pasta, 1 ounce dry cereal. | |
|Vegetables: 1 cup raw leafy greens, 1/2 cup chopped raw or cooked vegetables, 3/4 cup vegetable juice. | |
Weight loss: 6 strategies for success
Make your weight-loss goals a reality. These six strategies can help.
You probably know that virtually hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes? Follow these six strategies.
1. Make a commitment
Permanent weight loss takes time and effort. It requires concentration and a lifelong commitment. Make sure that you're ready to make the necessary permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes considerable mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.
Keep in mind that no matter how prepared you may be, you'll occasionally overeat or eat foods that you should avoid. Rather than let a setback derail your efforts, accept that it happened and get back on track. Don't expect perfection — and never give up.
Motivate yourself by focusing on all of the benefits of losing weight, such as having more energy and improving your health. Then look at the negatives, such as finding the time to exercise, and come up with creative solutions.[pic]
2. Get emotional support
Ultimately, only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. They should be available to listen to your thoughts and feelings and encourage you, perhaps spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle. An ideal support person might be someone who also is participating in a weight-loss program.
Some people fare better with professional support, such as a dietitian or personal trainer. Others benefit from the group support they receive from organizations such as Weight Watchers or Overeaters Anonymous.
If you do join a group, keep in mind that what you get out of it will be in proportion to what you put into it. If you sit in a corner and just listen, you may hear some good suggestions. But if you actively participate, you're more likely to reap the potential rewards of the group, such as support, encouragement, feeling that you're not alone and helpful suggestions specific to your concerns.
3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories a day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Set weekly or monthly goals, and then track your progress. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously may quickly become too onerous, so you're more likely to give up.
In addition, make your goals "process goals," such as eating judiciously and exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable — you'll walk for 30 minutes a day, five days a week.
Work out a strategy that gradually changes the habits and attitudes that may have undermined your past efforts to lose weight. Choose a definite start date. Consider where, how often and how long you'll exercise. Develop a realistic eating plan that factors in plenty of water, fruits and vegetables. Write everything down. Find the potential roadblocks, and make plans to deal with them.
Ask your doctor how much weight you can safely lose. Your doctor may refer you to a dietitian or someone else who specializes in weight loss.
4. Enjoy healthier foods
Liquid meals, diet pills and unusual combinations of foods aren't the key to long-term weight control and better health. Instead, learn how to eat a variety of healthy foods.
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean decreasing taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
|Your weight in pounds |Daily calorie goal |
| |Women |Men |
|250 or less |1,200 |1,400 |
|251 to 300 |1,400 |1,600 |
|301 or more |1,600 |1,800 |
Over time, your caloric needs may change based on your health risks, the rate of weight loss desired or needed, and your personal goals and preferences. You can increase your calories if you're too hungry or if you've reached your target weight and want to stop losing.
Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.
It's usually best to talk to your doctor or a registered dietitian before starting any weight-loss plan. A weight-loss specialist can help guide you in making the healthiest, most effective and
5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. For many people it's easier to keep a routine of longer duration, lower intensity aerobic exercises. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Strength training exercises, such as weight training, also are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories, muscle mass is a key factor in helping maintain a healthy weight. The more lean muscle mass you preserve, the bigger "engine" in which to burn more calories.
Exercise sensibly by starting out slowly and gradually increasing the duration and intensity. Walking is an ideal choice, as is swimming, bicycling, jogging or dancing. Decide, too, if you prefer to exercise alone or with others. Often, having a buddy helps you stick to your schedule.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to incorporate into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot. Stair climbing, walking, gardening, lawn mowing and even housework all help burn calories.
6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to incorporate these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
To assess your eating behaviors, ask yourself if you tend to eat when you're bored, angry, tired, anxious, depressed or socially pressured. Look at your eating style and shopping and cooking techniques. Were you taught to clean your plate? Do you eat too fast? Do you eat while watching TV? See if any patterns emerge to identify possible triggers for overeating.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.
Weight loss: Are you ready?
Ask yourself these questions to see if you're ready to start a weight-loss program.
Weight loss demands focus plus mental and physical energy. So if you want to succeed, you need to prepare yourself. Part of that preparation is determining whether now is the right time to start your weight-loss program.
"Weight loss is challenging, and it requires a commitment, as many people who have tried know very well," says Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn. "But if there is another factor present, such as stress, lack of time or a physical ailment or condition that limits physical activity, it can make the challenge of weight loss even more difficult."
Your weight-loss success depends on your readiness to take on this challenge. These questions can help you judge whether you're ready to lose weight:
• Are you motivated to make long-term lifestyle changes that require eating healthy foods and exercising more? Be honest. Knowing you need to make changes in your life and feeling up to the challenge are two different things. Successful weight loss depends on your willingness to take action.
• Do you currently have distractions in your life that may prevent you from committing to your weight-loss program? You may set yourself up for failure if you're distracted by other major events in your life, such as marital problems, job stress or financial worries. Give your life a chance to calm down before you start. Making the lifestyle changes necessary to achieve and maintain a healthy weight must be among your highest priorities.
• Do you truly believe that slower is better? Losing weight at a relatively slow pace has proved safe, healthy and effective over the long term. You want to aim for a weight loss of 1 to 2 pounds a week. That may seem agonizingly slow in our instant-gratification society. But if you make improving your health a long-term goal of your weight-loss program, speed won't matter.
• Are you realistic about your weight-loss goal? Remember, losing as little as 5 percent to 10 percent of your body weight can reap health rewards if you're overweight or obese. Start small. Work on losing 4 to 8 pounds a month. Ask your doctor how much weight you can safely lose.
• Do you have family and friends to support your weight-loss efforts? It certainly helps to have someone in your corner. In fact, the more the merrier. If you don't have someone you can rely on, consider joining a weight-loss support group.
• Do you believe that you can change your eating habits? Sounds easy to do in theory, but in practice, it can be difficult. It's hard to cast aside established behaviors.
• Are you willing to become more physically active? Increasing your level of physical activity is essential to losing weight and keeping it off. You'll also feel better and have more energy.
• Do you have time to keep records of your food intake and physical activity? Keeping records increases your chance of success. Although this takes time at first, the effort required decreases as you adopt healthier habits. You'll be pleasantly surprised by how helpful it is to track your progress.
• Are you willing to look at past successes and failures in weight loss and other areas of your life? Changing behavior isn't easy. It takes time and effort. You'll run into barriers on your path to success. But be optimistic. Learn from the past about what motivates you. Keep working to resolve barriers that might prevent success.
• Do you view a healthy-weight program as a positive experience? Lose weight because you want to and not because you think it's expected. You'll quickly appreciate the benefits that come from weight loss.
• Have you resolved any eating disorders or other emotional issues that make it difficult for you to achieve a healthy weight? If you have a tendency to binge, purge, starve or overexert when you exercise, or if you're depressed or anxious, you may need professional help.
• Do you believe that a healthy weight is a lifelong commitment? Achieving and maintaining a healthy weight is a lifelong process. There's no going back to your old behaviors. Are you ready to make a permanent change?
If you answered yes to all of these questions, you're ready to make the lifestyle changes necessary for permanent weight loss.
If you answered no to one or more of these questions, you may not be ready. And that's OK. Explore what's holding you back and face those obstacles. In some cases it may be a simple matter of timing. For instance, you may need to resolve other problems in your life. In other cases, you may need to work on related issues — such as your feelings toward weight loss or your willingness to commit to permanent changes.
You may be able to make these changes alone, or you may need the help of a doctor or dietitian. "Educating yourself about the process of successful weight loss and maintenance is a start," says Dr. Hensrud. For example, learn more about the dietary changes necessary for losing weight. Or enroll in a behavioral-based program — a program that can help you change the behaviors that can interfere with weight loss, such as eating when you're stressed or bored.
If you're ready for weight loss but fear you'll become discouraged quickly, think toward the future. "As you become more physically active and make dietary changes," says Dr. Hensrud, "you'll feel better and have more energy." And rather than thinking of weight loss as a short-term drudgery, view it as an enjoyable lifestyle change that persists indefinitely.
Menopause and weight gain: Reverse the middle age spread
Most women gain weight as they age, but it's not inevitable. Find out how to fight the battle of the bulge.
Noticing a few extra pounds around your waist lately? Welcome to midlife expansion — the body changes that plague women between ages 35 and 55. During this time either you gain weight or you find that maintaining your weight becomes more difficult. You also discover that the weight you gain tends to accumulate around your stomach, rather than your hips and thighs.
But you don't have to accept weight gain as inevitable. Take steps to prevent weight gain before it starts. And if you've already begun adding to your waistline, it's never too late to reverse course through proper diet and exercise.
Causes of middle age weight gain
For most women, increases and shifts in weight begin during perimenopause — the years leading up to menopause. But these shifting levels of estrogen aren't the sole source of your weight gain. Aging also plays a part in your changing body composition.
Other possible causes of weight gain during middle age include:
• Reduced physical activity. Menopausal women tend to exercise less than other women, which can lead to weight gain.
• Increased food intake. Eating more means you'll take in more calories, which are converted to fat if you don't burn them for energy.
• Slowing metabolism. The number of calories you need for energy decreases as your metabolism slows and the amount of muscle you have decreases. Because muscle burns more calories than fat, the less muscle you have, the fewer calories you burn.
• Genetics. Genetic factors may play a role in your weight gain. You might be predisposed to gain weight around your stomach as you age. That means you may have to work harder to maintain your figure.
On average, women gain about a pound a year during the years leading up to menopause.
Complications of middle age weight gain
Weight gain can have serious implications for your health. Excess weight can increase your risk of:
• High cholesterol
• High blood pressure
• Insulin resistance, which can lead to type 2 diabetes
These factors can put you at risk of heart disease.
What you can do to prevent or reverse weight gain
If you've already noticed the extra pounds, take steps to eat a varied diet and increase your daily exercise. If you've yet to reach the weight-gain stage of middle age, you can prepare by taking the same steps to ensure that you won't gain weight in the future.
Exercise
Aerobic exercise boosts your metabolism and helps you burn fat. By incorporating strength training exercises, you'll increase your muscle mass, raise your metabolism and strengthen your bones.
Healthy diet
Deprive yourself of too many calories and you'll go into starvation mode. But carefully choosing a varied diet that's heavy on fruits and vegetables will help you safely cut back on calories and lose weight. Because your metabolism slows during this time, you need about 200 to 400 fewer calories a day. This shouldn't be a problem if you eat only when hungry and only enough to satisfy your hunger.
Dealing with life's changes
Body changes as you age might make it more difficult to keep that look you had in your 20s and 30s, but it doesn't mean you can't keep your body healthy. Forget about squeezing into your old jeans. Concentrate, instead, on being fit and healthy.
Perimenopause
[pic]Overview
Perimenopause marks the time when your body begins its transition into menopause. Perimenopause encompasses the years leading up to menopause — anywhere from two to eight years — plus the first year after your final period. It's a natural part of aging that signals the ending of your reproductive years.
The levels of your reproductive hormones — estrogen and progesterone — rise and fall unevenly during perimenopause. Your menstrual cycles gradually lengthen, and you begin having menstrual cycles in which you don't ovulate. It's only during cycles when you do ovulate that you can become pregnant.
When perimenopause starts and how long it lasts varies. You'll probably notice signs of impending menopause, such as menstrual irregularities, sometime in your 40s. But some women notice changes as early as their mid-30s.
Signs and symptoms
Perimenopause causes some subtle — and some not-so-subtle — changes in your body. Some things you might experience include:
• Menstrual irregularities. The intervals may be longer or shorter, your flow may be scanty to profuse, and you may skip some periods. As ovulation becomes more erratic, the absence of progesterone may lead to longer and heavier periods.
• Hot flashes and sleep problems. About 75 percent to 85 percent of women experience hot flashes during perimenopause. Intensity, duration and frequency vary. Sleep problems are often due to hot flashes or night sweats.
• Mood changes. Hormonal fluctuations may be responsible for the mood swings, depression and irritability you may experience during perimenopause. But these symptoms may also be caused by or aggravated by other symptoms you're experiencing, such as lack of sleep from nighttime hot flashes.
• Vaginal and bladder problems. When estrogen diminishes, your vaginal tissues may lose lubrication and elasticity, making intercourse uncomfortable or painful. Low estrogen levels may also leave you more vulnerable to urinary infections. Loss of tissue tone may contribute to urinary incontinence.
• Decreasing fertility. As ovulation becomes less regular, your ability to conceive decreases. However, as long as you're having periods, pregnancy remains a possibility. If that's not what you want, use birth control until you've had no periods for 12 months.
• Loss of libido. During perimenopause, sexual desire and arousal may gradually decline. The cause may be hormonal, but it can also result from other stresses in your life or your attitude toward aging.
• Body and skin changes. As your estrogen levels decline, your muscle mass decreases, body fat increases, and your waist and abdomen thicken. Lower estrogen levels also affect collagen in your skin, so it gradually becomes thinner and less elastic.
• Loss of bone. As your estrogen levels decline, you may lose bone more quickly than you replace it, increasing your risk of osteoporosis.
• Changing cholesterol levels. Declining estrogen levels may lead to unfavorable changes in your blood cholesterol levels, including an increase in low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol — which contributes to an increased risk of heart disease.
For most women, the discomforts associated with perimenopause are minimal and manageable.
Causes
As you age, your body produces less of the reproductive hormones estrogen and progesterone. These hormonal fluctuations are the root of the changes your body goes through during perimenopause.
Risk factors
Certain factors may predispose you to experiencing perimenopause at an earlier stage in life. These include:
• Family history. If your mother experienced an early menopause — at age 45 or younger — chances are you'll experience menopause at a younger age, too.
• Cigarette smoking. Perimenopause occurs one to two years earlier in women who smoke, compared with women who don't.
• Hysterectomy status. Even if your ovaries were spared, surgery that removes your uterus (hysterectomy) may impact how well your ovaries function — and how much estrogen they produce.
• Poor nutrition. Excessively thin or undernourished women may experience menopause at an earlier age.
When to seek medical advice
Some women seek medical attention for their perimenopause symptoms. But others either tolerate the discomfort or simply don't experience symptoms annoying enough to warrant attention. Because subtle symptoms may come on gradually, you may not realize at first that they're all connected to the same thing — declining and fluctuating levels of estrogen and progesterone.
If you do experience symptoms that you just can't tolerate, such as severe hot flashes, radical mood swings, or loss of sex drive, see your doctor.
Screening and diagnosis
Perimenopause is a process — a gradual transition. No one test or sign is enough to determine if you're in the perimenopause phase. Before making a diagnosis of perimenopause, your doctor will take many things into consideration, including your age, menstrual history and what symptoms or body changes you're experiencing. Some doctors may also order tests to check your hormone levels. Increased levels of certain hormones, such as follicle-stimulating hormone and luteinizing hormone, are an indirect measure of estrogen levels and can be helpful in assessing menopausal status.
Complications
Irregular periods are a hallmark of perimenopause. Most of the time it's normal and nothing to be concerned about. However, see your doctor if:
• Bleeding is continuous and extremely heavy — you're changing tampons or pads every hour
• Periods regularly occur less than 21 days apart
• Bleeding lasts longer than 10 days
• Bleeding occurs between periods
Heavy bleeding doesn't necessarily mean there's something wrong, but your doctor may want to run some tests to determine the cause.
Treatment
Oral contraceptives are often the treatment of choice to relieve perimenopausal symptoms — even if you don't need them for birth control. Today's low-dose pills regulate periods and eliminate or reduce hot flashes, vaginal dryness and premenstrual syndrome.
As you transition from perimenopause to menopause, your doctor may test your follicle-stimulating hormone levels after you stop oral contraceptives for a short time. From this test, your doctor can get a fairly good idea of whether you've gone through menopause. At that point, if you're still experiencing bothersome symptoms, you can switch to hormone therapy — such as estrogen or combination estrogen-progestin — to treat those symptoms.
Self-care
Making lifestyle changes may help ease the discomfort of your symptoms and keep you healthy in the long run.
• Good nutrition. Because your risk of osteoporosis and heart disease increases at this time, a healthy diet is more important than ever. Adopt a low-fat, high-fiber diet that's rich in fruits, vegetables and whole grains. Add calcium-rich foods or take a calcium supplement. Avoid alcohol or caffeine, which can trigger hot flashes.
• Regular exercise. Regular physical activity helps keep your weight down, improves your sleep, strengthens your bones and elevates your mood. Try to exercise for 30 minutes or more on most days of the week.
• Stress reduction. Practiced regularly, stress reduction techniques, such as memorizing Scripture and practicing Gentle Body POWER, can help you relax and tolerate your symptoms more easily.
By monitoring your menstrual cycle and recording your signs and symptoms for several months, you'll gain a better understanding of the changes occurring during this time. You will also have valuable information to discuss with your doctor.
Women's top health threats: A surprising list
Do you know what threatens your life most? The answers may surprise you.
Do you know what threatens your life the most?
Below are the top causes of death for women in the United States, starting with the most common. Take this opportunity to learn about each health concern and how you can reduce your risks. What you learn may surprise you.
No. 1 — Heart disease
Surprised? Many women are. It's common to think breast cancer is the No. 1 threat to women's health when, in fact, heart disease is responsible for more deaths in women than all forms of cancer combined. Heart disease is the most significant health concern for women in the United States today, responsible for nearly 489,000 deaths each year.
The common belief that heart disease affects mostly men is a dangerous myth. In reality, more women than men die of heart disease in the United States each year. But according to the American Heart Association, only 13 percent of women know that heart disease is a major threat to their health.
The good news is that heart disease is one of the most preventable health conditions. You have the power to reduce some of your risks:
• Avoid smoking and limit the amount of alcohol you drink.
• Eat a diet rich in fruits, vegetables and whole-grain products.
• Exercise regularly.
• Control other health conditions that may put a strain on your heart, such as high blood pressure, diabetes and high cholesterol.
If you're at increased risk of heart disease, your doctor also may suggest a daily low dose of aspirin.
[pic]No. 2 — Cancer
It's easy to believe cancer is a major threat to women's health, but the kinds of cancer women are dying of might surprise you. According to the American Cancer Society (ACS), the most common cause of cancer death in U.S. women is lung cancer. It's estimated that more than 73,000 women in the United States will die of lung cancer in 2005, with 90 percent of these deaths linked to cigarette smoking.
Breast cancer is the second-leading cause of cancer death in U.S. women, and it's estimated that more than 211,000 women will be diagnosed with breast cancer in 2005. The ACS estimates that about 40,000 women die each year of breast cancer.
The third-leading cause of cancer death for women in the United States is colorectal cancer. Like heart disease, colorectal cancer is often mistakenly thought of as a man's disease, but as many women die of colorectal cancer each year. Estimates suggest that it claims the lives of approximately 28,000 women in the United States annually.
At least one-third of all cancer deaths are related to nutrition and other controllable lifestyle factors. Do all you can to reduce your cancer risks:
• Don't smoke or chew tobacco.
• Exercise regularly.
• Eat a healthy diet.
• Avoid excessive sun exposure.
• Limit the amount of alcohol you drink.
• Have regular preventive health screenings.
• Know your family medical history and review it with your doctor. [pic]
No. 3 — Stroke
Nearly 163,000 people in the United States die of stroke each year, and almost two-thirds of them are women. Stroke not only is women's No. 3 killer, but it also is one of the leading causes of disability in America.
Smoking and uncontrolled high blood pressure are important risk factors for stroke. Although stroke is highly preventable, certain risk factors such as family history, age, sex and race cannot be controlled. Even if you're at increased risk of stroke, you can still take steps to prevent it:
• Don't smoke.
• Control your blood pressure.
• Lower your cholesterol.
• Limit saturated fats.
• Exercise regularly. [pic]
No. 4 — Chronic obstructive pulmonary disease (COPD)
COPD is an overall term for a group of chronic lung conditions, including bronchitis and emphysema. The main cause of COPD is smoking, and it's strongly associated with lung cancer, the No. 1 cause of cancer death in women.
About 64,000 women in the United States die of COPD each year. The quality of life for a person with COPD diminishes as the disease progresses. Shortness of breath and activity limitations develop, and you may eventually require an oxygen tank or even mechanical respiratory assistance to breathe.
How do you reduce your risk of dying of COPD? This one's easy: Don't smoke, and avoid secondhand smoke.
[pic]
No. 5 — Alzheimer's disease
Alzheimer's disease — which affects an estimated 4.5 million Americans — is a progressive, degenerative brain disease that goes beyond simple forgetfulness. What may start as slight memory loss and confusion can eventually lead to irreversible mental impairment.
More women than men have Alzheimer's. In fact, nearly 42,000 women die of Alzheimer's disease each year — more than twice the number of men. One reason women may be more affected is that women generally live longer, and the risk of Alzheimer's increases with age.
Current treatments focus on stabilizing the signs and symptoms, improving well-being and easing caregiver burden.
[pic]No. 6 — Diabetes
Diabetes, a group of diseases that affect the way your body uses blood sugar (glucose), is a serious health condition that affects about 18 million Americans. In 2002, it claimed the lives of more than 73,000 people in the United States, and over half of them were women.
It's estimated that 5 million Americans don't know they have diabetes. Many people become aware of it only when they develop one of its life-threatening complications. Advanced diabetes can cause blindness, kidney failure and severe nerve damage. People with diabetes are also two to four times more likely to die of heart disease and suffer from stroke.
The most common type of diabetes is type 2 diabetes. This type of diabetes, generally developing after age 40, can often be prevented. Follow these steps to reduce your risk:
• Maintain a healthy weight.
• Eat a healthy diet.
• Exercise regularly.
• Get your fasting blood sugar level checked periodically.
No. 7 — Accidents
Each year, more than 37,000 women die from accidents (unintentional injuries). Although the statistics on accidental death are unclear, these top health threats for women may surprise you:
• Motor vehicle accidents. Traffic-related accidents were responsible for more than a third of all accidental deaths for women in 2002. You can reduce your chances of a fatal crash by routinely using your seat belt, keeping your speed within limits and not driving while sleepy or under the influence of drugs or alcohol.
• Falls. One out of every three people over age 75 falls each year, and about 7,800 women in the United States die from such falls. Three-fourths of all falls occur in the home, so making some common-sense changes can help prevent falls and their potentially debilitating consequences. Getting regular eye exams, exercising regularly and improving your balance also can help reduce your risk. [pic]
No. 8 — Pneumonia and influenza
Pneumonia and influenza combined are the eighth-leading cause of death for women in the United States today. Together they took the lives of more than 36,000 women in 2002.
When associated with other chronic health conditions, pneumonia and influenza can be life-threatening. People with COPD, asthma, heart disease, diabetes and conditions that suppress the immune system are at high risk. Because both pneumonia and influenza affect the lungs, smoking increases the danger of these two diseases.
The risk of both pneumonia and influenza can be reduced by immunizations. A yearly flu shot can be up to 90 percent effective in preventing influenza in healthy adults. The pneumococcal vaccine can reduce the risk of getting pneumonia by more than half. Stay healthy — get those shots.
[pic]
Putting health risks into perspective
Putting these health risks into perspective is just as important as understanding what the top health threats are. This ranking of health risks applies to the entire population of women in the United States — no matter what your age. But for specific age groups, the leading cause of death can shift. For instance, it's true that during the course of your entire lifetime, heart disease is your No. 1 health threat. However, in your 20s, your risk of dying from an accident is your top health threat. Likewise, from ages 35 to 64, your greatest risk is cancer.
It's also important whenever you read about health risks to think about the numbers you read in real terms. For example, that nearly half a million women died of heart disease in 2002 seems staggering. That's a lot of women. But if you think of it in terms of the total number of women in the United States that year — more than 146 million — the number represents just a small fraction of the female population as a whole.
The bottom line? Be concerned about health risks, but don't panic. Do whatever you can to lead a healthy lifestyle — including eating healthy foods, staying physically active, getting regular checkups and paying attention to your environment. Such measures can reduce your risk factors for these conditions and help you lead a long and healthy life.
[pic]
Women's screening tests: Prevent small problems from growing larger
An ounce of prevention is worth a pound of cure. Learn which screening tests you need for long-term health.
The following recommendations are general guidelines on screening procedures for healthy women. The guidelines were developed by the U.S. Preventive Services Task Force, unless otherwise noted. Your doctor may recommend a different screening schedule based on a variety of factors, particularly your personal health history, age and family medical history.
Blood pressure reading
What is it?
An inflatable cuff, wrapped around your upper arm, measures the amount of pressure your heart generates when pumping blood out through your arteries (systolic pressure) and measures the amount of pressure in your arteries when your heart is at rest between beats (diastolic pressure).
Why?
For early detection of high blood pressure (hypertension). Blood pressure is determined by the amount of blood your heart pumps and the resistance to blood flow in your arteries. Narrowed arteries limit this blood flow. In general, the more blood your heart pumps and the narrower your arteries, the harder your heart must work to pump the same amount of blood. The longer high blood pressure goes undetected and untreated, the higher your risk of heart attack, stroke, heart failure and kidney damage.
How often?
The U.S. Preventive Services Task Force recommends an initial test at age 18, then at least every two years. If your blood pressure is borderline, your doctor may recommend more frequent screening.
Cholesterol test
What is it?
A simple blood test that measures total cholesterol, low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol), high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and triglycerides.
Cholesterol is a form of fat carried in your blood by lipoproteins. LDL deposits cholesterol in your artery walls, and HDL carries cholesterol away from your arteries and to your liver for disposal. Problems occur when your LDL deposits too much cholesterol in your artery walls or when your HDL doesn't take enough away. This can lead to a buildup of cholesterol-containing fatty deposits (plaques) in your arteries (atherosclerosis).
Why?
To evaluate the level of cholesterol in your blood. Undesirable levels of cholesterol raise your risk of heart attack and stroke.
How often?
Starting at age 45, the U.S. Preventive Services Task Force recommends having your cholesterol measured every five years. Your doctor may recommend more frequent measurements if your levels are abnormal. If you're at high risk of coronary heart disease, your doctor may begin screening at an earlier age.
What do the numbers mean?
Results from a blood-fat test show a set of numbers in milligrams per deciliter (mg/dL) indicating the levels of total, LDL and HDL cholesterol as well as triglyceride levels. The National Cholesterol Education Program, a branch of the National Institutes of Health, has developed a set of guidelines to help determine which numbers are acceptable and which ones carry increased risk.
Clinical breast exam
What is it?
A physical examination of your breasts and armpits. Your doctor looks for color changes, skin irregularities and changes in your nipples. He or she also feels your breasts and armpits for lumps and enlarged lymph nodes.
Why?
To detect suspicious changes and to exclude breast cancer.
How often?
The U.S. Preventive Services Task Force (USPSTF) recommends a clinical breast examination in conjunction with screening mammography every one to two years, beginning at age 40. The USPSTF doesn't recommend for or against using clinical breast exams alone to screen for breast cancer.
Mammogram
What is it?
A radiology technician compresses your breasts between plastic plates while he or she takes X-rays of your breast tissue.
Why?
To detect breast lumps or suspicious changes or calcifications when they're too small to be detected by physical examination. These small lumps can be the first finding of early-stage breast cancer.
How often?
The U.S. Preventive Services Task Force recommends a screening mammogram every one to two years after age 40, depending on your risk. After age 50, your doctor may recommend annual mammograms. However, little evidence shows annual screening to be more effective than screening done every other year.
Pap test
What is it?
Your doctor inserts a speculum into your vagina to observe your cervix. Then using a small spatula and a brush or cotton swab, your doctor gently removes cells from your cervix and the canal that enters your uterus. The procedure generally takes only a few minutes. Your doctor places the cells on a glass slide or into a fluid-filled bottle and sends them to a laboratory for microscopic examination.
Why?
To detect cancer and precancerous changes of your cervix. You're at increased risk if:
• You have a history of sexually transmitted disease, particularly human papillomavirus
• You have multiple sex partners
• You have a history of abnormal cells in your cervix (cervical dysplasia)
• You have a history of vaginal or vulvar cancer
• You're a smoker
How often?
The U.S. Preventive Services Task Force recommends screening for cervical cancer within three years of your first sexual encounter or age 21, whichever comes first. You should have a Pap test at least every three years.
You no longer need routine screening for cervical cancer if:
• You're age 65 or older, you've had three normal test results in a row, you've had normal Pap tests over the past 10 years, and you aren't at high risk of cervical cancer.
• You've had a total hysterectomy — surgery that removes your uterus and cervix.
A Pap test is only one part of the pelvic examination. You may benefit from annual pelvic examinations even if a Pap test isn't needed.
Pelvic exam
What is it?
Your doctor examines your external genitals to make sure they look normal and checks for discoloration, swelling or sores, for example. To see the inner walls of your vagina and cervix, your doctor inserts an instrument called a speculum into your vagina to hold the vaginal walls apart. He or she will then look for sores, lumps, inflammation or signs of abnormal discharge. After removing the speculum, your doctor inserts two gloved fingers inside your vagina. While simultaneously pressing down on your abdomen, he or she physically examines your uterus and ovaries.
Why?
To detect any abnormalities, such as cysts, tumors, infections or other problems such as muscle weakness that can cause the uterus or bladder to sag. If you have an abnormal discharge, your doctor can obtain a sample to identify the cause.
How often?
Although the U.S. Preventive Services Task Force doesn't provide a specific recommendation, experts at Mayo Clinic in Rochester, Minn., agree that it's a good idea to start pelvic exams at the same time as your first Pap test. For subsequent pelvic exams, follow your screening schedule for having Pap tests done — within three years of beginning sexual activity or by age 21, whichever comes first. If you're at high risk of gynecologic cancers, such as cervical or ovarian cancer, your doctor may advise that you be examined more frequently. Talk to your doctor to see which screening approach is best for you.
Colon and rectal cancer screening
What is it?
Your doctor may recommend tests to examine your colon and rectum to detect colon cancer before symptoms occur. The exams are:
• Fecal occult blood test. This test chemically checks your stool for hidden (occult) blood, which can only be detected through chemical testing. This test may be done in your doctor's office, or you may be given a kit to take the stool sample at home. You usually obtain a stool sample for testing and store it in a supplied container or use an applicator stick to smear it on a chemically treated card. You may be asked to collect more than one sample. You then return the container or card in person or by mail to a lab or your doctor's office for analysis. At the lab, a chemical is applied to the specimen. The chemical reacts with the stool sample and appears as a different color if it comes in contact with blood. If blood is found, you'll need additional tests to determine the cause.
• Flexible sigmoidoscopy. Your doctor will examine the lower portion of your colon by inserting a thin, flexible tube called a sigmoidoscope into your rectum. This procedure usually takes about 15 minutes. Sigmoidoscopy may be done in conjunction with a colon X-ray.
• Colon X-ray (double contrast barium enema).Your doctor injects liquid barium, a solution that looks bright white on X-ray images, into your colon by way of a slender tube inserted into your rectum. The barium outlines the inner surface of your colon, allowing the X-ray to detect any irregularities. This test typically takes about 20 minutes and can cause abdominal cramping. It may be done in conjunction with flexible sigmoidoscopy.
• Colonoscopy. Your doctor will examine the entire length of your colon using a thin, flexible colonoscope inserted into your rectum. The procedure is similar to a flexible sigmoidoscopy, although the instrument is longer so that your doctor can view your entire colon. This procedure takes about a half-hour and can be uncomfortable, so you typically undergo conscious sedation — a type of sedation that uses pain relievers and sedatives to minimize discomfort.
Why?
To detect cancer and benign growths (polyps) on the inside wall of your colon that may become cancerous. Getting polyps removed may reduce your risk of colon and rectal cancer.
How often?
For women age 50 or older, the U.S. Preventive Services Task Force recommends regular screening for colon and rectal cancer. Screening frequency will vary depending on which type of test you have done. Your doctor may recommend one of the following screening schedules:
• Fecal occult blood test every year
• Flexible sigmoidoscopy every five years
• Double contrast barium enema every five years
• Colonoscopy every 10 years
Talk to your doctor about which screening approach and frequency are best for you based on your particular health issues.
Not everyone needs to be tested for precancerous polyps and colon and rectal cancer. Your need for screening depends on your level of risk. Three major factors put you at higher risk of developing colon and rectal cancer:
• Age 50 or older
• Family or personal history of colon or rectal cancer or adenomatous polyps
• Personal history of inflammatory bowel disease, such as ulcerative colitis or Crohn's disease
Bone density measurement
What is it?
A quick, painless scan of your lower back, hip region, wrist or heel. This test measures the density of your bones, indicating your risk of fracture at the most common sites affected. Several different types of scans are available, including ultrasound, computerized tomography (CT) and dual energy X-ray absorptiometry (DEXA). Dual energy X-ray absorptiometry scans of the lower spine and hip region are the best standard for deciding when treatment is needed and for assessing the effects of treatment for osteoporosis.
Why?
To detect osteoporosis — a disease characterized by a loss of bone mass, which makes bones more fragile and likely to break. Osteoporosis especially increases the risk of fractures of your hip, spine and wrist.
How often?
The U.S. Preventive Services Task Force (USPSTF) recommends that women age 65 and older be screened routinely for osteoporosis. However, if you're at increased risk of osteoporotic fractures, the USPSTF recommends that you begin routine screening five years earlier — at age 60. Certain factors put you at increased risk of osteoporosis, such as a low body weight, a history of fractures or a family history of osteoporosis. Factors associated with a risk for rapid bone loss include menopause or discontinuing estrogen therapy.
Sexually transmitted disease screening
What are they?
Screening tests to detect infections spread by sexual contact (sexually transmitted diseases, or STDs) such as human immunodeficiency virus (HIV), gonorrhea, genital herpes and chlamydia.
Why?
These diseases can damage your reproductive system and, in the case of HIV, can lead to life-threatening disease.
How often?
The U.S. Preventive Services Task Force recommends that all teenagers and adults:
• Be advised about what places you at risk of an STD.
• Be counseled about ways that you can reduce your risk of infection.
Your doctor will determine whether you need STD screening tests based on your personal risk factors.
In particular, STDs can be harmful to a pregnant woman and fetus. If you're pregnant, your doctor may screen you for the following STDs, depending on your level of risk:
• Chlamydia
• Gonorrhea
• Hepatitis B
• HIV infection
• Syphilis
The screening tests you have done may be based on state laws as well as your doctor's recommendation. For instance, many doctors offer HIV screening to all pregnant women, and some states require screening for syphilis during pregnancy.
[pic]Dental checkup
What is it?
Your dentist examines your teeth and gums with a probe and small mirror. He or she will usually check your tongue, lips and soft tissues.
Why?
To detect cavities within your teeth and problems with your gums, tongue and mouth.
How often?
The U.S. Preventive Services Task Force recommends that you visit your dentist on a regular basis.
Eye exam
What is it?
You read eye charts and have your pupils dilated with eyedrops. The ophthalmologist or optometrist checks your eye movement, side (peripheral) vision, color vision and the sharpness (acuity) of your eyesight. He or she also views the inside of your eye using an instrument called an ophthalmoscope and, using a painless procedure called tonometry, measures the pressure inside your eyeball.
Why?
To determine if you need glasses or contacts and to identify new vision problems. Common vision problems with aging include:
• Glaucoma. This disease is characterized by increased pressure in your eye, which can lead to vision loss.
• Macular degeneration. This condition results in deterioration of retinal cells, which gradually decreases vision.
• Cataracts. A cataract refers to a clouding of the clear lens of your eye, which blurs vision.
How often?
The U.S. Preventive Services Task Force doesn't recommend for or against having routine eye exams if you're a healthy adult. However, the American Academy of Ophthalmology recommends the following screening schedule for having your vision checked:
• At least once between ages 20 and 39
• Every two to four years between ages 40 and 64
• Every one to two years beginning at age 65
Fasting blood sugar test
What is it?
This test measures the level of sugar (glucose) in your blood after an eight-hour fast.
Why?
High glucose levels can be an indication of diabetes.
How often?
The U.S. Preventive Services Task Force doesn't recommend for or against routine screening for diabetes in women who don't have any symptoms. However, if you're 45 years of age or older, the American Diabetes Association recommends that you have your blood glucose level checked every three years. If you're at risk of diabetes, your doctor may test you at a younger age or more frequently. Also get tested if you have signs and symptoms of diabetes, such as excessive thirst, frequent urination, unexplained weight loss, fatigue, or slow-healing cuts or bruises.
Skin exam
What is it?
Your doctor examines your skin from head to toe, looking for moles that are irregularly shaped, have varied colors, are asymmetric, are greater than the size of a pencil eraser, or have grown or changed since your last visit.
Why?
Suspicious lesions on your skin can be an indication of skin cancer.
How often?
Although the U.S. Preventive Services Task Force doesn't provide a specific recommendation on screening for skin cancer, the American Cancer Society recommends that beginning at age 20, a skin exam should be part of a routine cancer-related health checkup.
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Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your meals and snacks.
What is dietary fiber?
Dietary fiber — also known as roughage or bulk — includes all parts of plant foods that your body can't digest or absorb. Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
• Insoluble fiber. This type of fiber increases the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of bulking up
Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease). Fiber — particularly soluble fiber — can also lower blood cholesterol levels and slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
Eating a high-fiber diet may also help with weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets tend to be less "energy dense," which means they have fewer calories for the same volume of food.
Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some nothing and even some greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
Colon cancer
Overview
Colon cancer is cancer of the large intestine (colon), the lower part of your digestive system. Rectal cancer is cancer of the last 8 to 10 inches of the colon. Together, they are often referred to as colorectal cancers, and they make up the second-leading cause of cancer-related deaths in the United States. Only lung cancer claims more lives.
Most cases of colon cancer begin as small, noncancerous (benign) clumps of cells called adenomatous polyps. Over time some of these polyps become cancerous.
Polyps may be small and produce few, if any, symptoms, so it's important to get regular screening tests to help prevent colon cancer. If signs and symptoms of cancer do appear, they may include a change in bowel habits, blood in your stool, persistent cramping, gas or abdominal pain.
Despite the relatively high number of cases and deaths, there's good news about colon cancer. Screening tests, along with a few simple changes in your diet and lifestyle, can dramatically reduce your overall risk of developing colon cancer.
Energy density and weight loss: Feel full on fewer calories
It's possible to lose weight and feel satisfied with your meals and snacks. The key is eating foods that are high in volume and relatively low in calories.
Feel full on fewer calories. It sounds like a diet gimmick. But in reality, the concept of energy density can indeed help you feel satisfied with fewer calories. By consuming fewer calories, you can lose weight over time and keep it off long-term.
To achieve and maintain a healthy weight, you have to follow an eating plan you can live with for a lifetime. That means no severe restrictions, no extreme hunger and no fads. Find out how choosing foods that are less energy dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.
Energy density: Volume versus calories
All foods have a certain number of calories within a given amount (volume). Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of that food has a large number of calories. For example, just a half cup of mixed nuts has 438 calories.
Alternatively, some foods — such as vegetables and fruit — have low energy density. These foods provide a larger portion size with a fewer number of calories. For example, in that same half-cup serving, raw broccoli has just 15 calories, and a half cup of cubed cantaloupe has 28 calories.
Two factors play an important role in what makes food less calorie-packed and more filling:
• Water. Many fruits and vegetables are high in water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.
• Fiber. High-fiber foods — such as vegetables, fruits and whole grains — not only provide volume, but also take longer to digest, making you feel full longer.
Your best food choices
Changing lifestyle habits is never easy and creating an eating plan using this concept is no exception. The first step is knowing which foods are best.
• Vegetables. Most vegetables — salad greens, asparagus, green beans, broccoli and zucchini, for example — are low in calories but high in volume. Each vegetable serving is about 25 calories, and typical serving sizes are 1 cup raw, a half cup cooked or 2 cups leafy vegetables. Some vegetables are starchy — such as corn, potatoes, sweet potatoes and winter squash — and contain more calories, about 70 calories in a half-cup serving.
• Fruits. Practically all types of fruit fit into a healthy diet. But some fruits are better choices than others are. Whole fresh, frozen and canned fruit without added sugar have about 60 calories a serving. Unlike fruit juices and dried fruits, these types of fruit are higher in bulk because of water and fiber and are your best choices. A typical serving is a small- or medium-sized piece of fresh fruit or a half cup of sliced fruit.
• Carbohydrates. Most foods in this group are either grains or are made from grains, such as cereal, rice, bread and pasta. The best type is whole grains because they're higher in fiber and other important nutrients. Whole grain means the bran and germ are left on the grain when it's processed. Examples include whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal. Each serving of carbohydrate has about 70 calories. A typical serving is a half cup of grain, such as rice, pasta, barley or cereal, or one slice of bread.
• Protein/dairy. This includes foods from both plant and animal sources. The best choices are those that are high in protein but low in fat and calories, such as legumes — beans, peas and lentils, which are also good sources of fiber — fish, skinned white-meat poultry, fat-free dairy products and egg whites. Foods in the protein/dairy group have about 110 calories a serving, which is about a half cup of legumes, 3 ounces of chicken or fish, or 1 cup of skim milk. Serving sizes vary depending on the type of food.
Eat sweets and high-fat foods in moderation since many of these foods are high in calories but low in volume. For example, just 1 tablespoon of butter has about 100 calories and 1/2 cup M&M's has about 512 calories.
Make it work for you
Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.
Here are ideas to make this eating plan work for you:
• Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.
• Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.
• Start with soup or salad. Begin lunch or dinner with a broth-based, vegetable-filled soup, or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger. Next, serve whole grains, an extra portion or two of vegetables and a small serving of lean protein for your main course. By the time you get to dessert, you may not even have room for that cup of mixed berries topped with a spoonful of vanilla yogurt or low-fat ice cream.
By eating larger portions of foods less packed with calories, you squelch those hunger pangs, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall. So go ahead and have a large plateful of vegetable salad or a big bowl of broth-based soup. This is an eating plan you can live with.
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Break away for breakfast: Don't opt out of this beneficial meal
Jump-start your day with a healthy and nutritious breakfast. Choose from various quick-and-healthy options.
It might be the last thing on your morning to-do list. Or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.
The benefits of breakfast
"Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits," says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. People who eat a healthy breakfast are more likely to:
• Consume more vitamins and minerals and less fat and cholesterol
• Have more strength and endurance
• Have better concentration and productivity throughout the morning
• Control their weight
• Have lower cholesterol, which reduces the risk of heart disease
Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative, and less likely to miss days of school.
Best bets for a healthy breakfast
A healthy breakfast should consist of a variety of foods — whole grains, low-fat protein or dairy sources, and fruit, for example. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours.
Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
Traditional fare offers many options
To make a healthy breakfast each day, choose one item from at least three of the following four food groups:
• Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar
• Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
• Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
• Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon
For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories.
|Cereal, 1-cup serving |Fiber, in grams |Calories |
|All-Bran Bran Buds |39 |225 |
|Fiber One |29 |118 |
|All-Bran Original |18 |156 |
|Raisin Bran |7 |195 |
|Spoon Size Shredded Wheat |6 |167 |
|Cheerios |4 |111 |
|Wheat Chex |3 |104 |
|Wheaties |3 |106 |
|Basic 4 |3 |202 |
Source: USDA National Nutrient Database for Standard Reference, 2004
Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories. And don't forget eggs, including hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.
Nontraditional fare counts, too
If you dislike regular breakfast foods, try something different, such as:
• Leftover vegetable pizza
• Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal
• Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla
• A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ
• Whole-wheat crackers with low-fat cheese
• A microwaved potato topped with broccoli and grated Parmesan cheese
"Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains," says Nelson. "The combinations are limited only by your imagination and taste."
Eating out can be healthy
You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better than fat-filled doughnuts, scones, croissants or biscuits. Skip the oversized breakfast sandwiches, bacon, sausage and full-fat milk.
Working in your morning meal
If your excuse for missing breakfast is lack of time, figure out what you'll eat the night before and get up 10 minutes earlier to enjoy it. Or pack something to take with you.
Think you're saving calories by skipping breakfast? Chances are you'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office.
Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. Making nutritious breakfast choices can set you up for healthier eating all day long.
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Chronic pain: Exercise can bring relief
Exercise can be a great way to ease chronic pain. Consider the risks of inactivity and the benefits of movement.
When you're in pain, exercise is probably the last thing on your mind. But it may be more important than you think. Regular exercise is a versatile weapon in the fight against chronic pain.
The risks of inactivity
When you're inactive, your muscles — including your heart — lose strength and work less efficiently. Your risk of high blood pressure, high cholesterol and diabetes increases. Inactivity can increase fatigue, stress and anxiety as well.
"Years ago, people who were in pain were told to rest," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. "But now we know the exact opposite is true. When you rest, you become deconditioned — which may actually contribute to chronic pain."
The benefits of movement
As tough as it may be to start an exercise program, your body will thank you. Are you skeptical? Consider the facts. Exercise can:
• Prompt your body to release endorphins. These chemicals block pain signals from reaching your brain. Endorphins also help alleviate anxiety and depression — conditions that can make chronic pain more difficult to control.
"Endorphins are the body's natural pain relievers," Dr. Laskowski says. "Endorphins have the potential to provide the pain-relieving power of strong pain medications, such as morphine."
• Help you build strength. The stronger your muscles, the more force and load you'll take off your bones and cartilage — and the more relief you'll feel.
• Increase your flexibility. Joints that can move through their full range of motion are less likely to be plagued with aches and pains.
• Improve your sleep quality. Regular exercise can lower your stress hormones, resulting in better sleep.
• Boost your energy level. Think huffing and puffing through a workout will leave you wiped out? Not likely. Regular exercise can actually give you more energy to cope with chronic pain.
• Help you maintain a healthy weight. Exercise burns calories, which can help you drop excess pounds. This will reduce stress on your joints — another way to improve chronic pain.
• Enhance your mood. Exercise improves blood and oxygen flow to your muscles and contributes to an overall sense of well-being. Looking and feeling better can improve your confidence and self-image as well.
• Protect your heart and blood vessels. Exercise decreases the risk of high blood pressure, diabetes, heart attack and stroke.
Getting started
Consult your doctor for help designing an exercise program that meets your specific needs. Your doctor will likely recommend various stretching, strengthening and aerobic exercises. Swimming, biking and walking are often good choices. Exercises that help you relax — such Scripture memorization and Gentle Body POWER — may be helpful, too.
It's natural to be worried about hurting yourself or making your pain worse. But with your doctor's reassurance and guidance, you can safely exercise with the knowledge that your pain isn't serving a useful protective purpose. Remember, regular exercise actually eases chronic pain for many people.
Staying on track
Even if you recognize the benefits of exercise, staying motivated can be a challenge.
"Remember to start slowly," Dr. Laskowski says. "Don't rush into a strenuous workout regimen before your body is ready. Consistency is more important than intensity — especially if you have severe pain."
It's also helpful to build your exercise program around activities you enjoy. Exercise with a friend or join a class at a local fitness center. As your energy increases and your mood improves, you may actually look forward to exercising.
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Exercising with arthritis: Improve your joint pain and stiffness
Arthritis shouldn't keep you from exercising. In fact, exercising regularly can help you increase your strength and flexibility, reduce pain and fight fatigue.
Exercise is critical for people with arthritis. It increases strength and flexibility, reduces joint pain and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might make you cringe.
You don't need to run a marathon or swim the pace of an Olympic competitor to help reduce the symptoms of your arthritis. Even moderate exercise can improve your pain and help you maintain a healthy weight.
As you consider starting an exercise program, understand what's within your limits and what level of exercise is likely to give you results. Then talk to your doctor. Remember that when arthritis threatens to immobilize you, exercise keeps you moving.
Why exercise?
Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:
• Strengthen the muscles around your joints
• Help you maintain bone strength
• Give you more strength and energy to get through the day
• Make it easier to get a good night's sleep
• Help you control your weight
• Make you feel better about yourself and improve your sense of well-being
Though you might think exercise will aggravate your joint pain and stiffness, that's not the case. Not exercising can make your joints even more painful and stiff. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising means your muscles will become weaker, making your bones more prone to breaking.
Check with your doctor first
Talk to your doctor about how exercise can fit into your current treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain.
Exercises for arthritis
Your doctor or physical therapist can recommend types of exercises best for you, which might include:
Range-of-motion exercises
These types of exercises relieve stiffness and increase your ability to move your joints through their full range of motion. Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward. These exercises can be done daily or at least every other day.
Strengthening exercises
These exercises help you build strong muscles that will help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain your current muscle strength or increase it. Do your strengthening exercises every other day — but take an extra day off if your joints are painful or you notice any swelling.
Aerobic exercise
Aerobic or endurance exercises help with your overall fitness. They can improve your cardiovascular health, help you control your weight and give you more stamina. That way you'll have more energy to get through your day. Examples of aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can split up that time into 10-minute blocks if that's easier on your joints.
Other activities
Any movement, no matter how small, can help. If a particular workout or activity appeals to you, don't hesitate to ask your doctor whether it's right for you. Your doctor might give you the OK to try gentle exercise like Gentle Body POWER, walking and SlowFlo. Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.
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Tips to keep your joints safe
Start slowly to ease your joints into exercise if you haven't been active for awhile. If you push yourself too hard, you can overwork your muscles. This will aggravate your joint pain.
Consider these tips as you get started:
• Apply heat to the joints you'll be working before you exercise. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments should be warm, not painfully hot, and should be applied for about 20 minutes.
• Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
• Exercise with slow and easy movements. If you start noticing pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints.
• Ice your joints after exercising. This can reduce swelling and pain. Use a cold pack on your joints for 10 to 15 minutes.
Trust your instincts and don't exert more energy than you think your joints can handle. Take it easy and slowly work your exercise length and intensity up as you progress.
Don't overdo it
You might notice some pain after you exercise if you haven't been active for awhile. In general, if your pain lasts longer than an hour after you exercise, you were probably exercising too strenuously. Talk to your doctor about what pain is normal and what pain is a sign of something more serious.
Tell your doctor if your exercise causes:
• Persistent fatigue or increased weakness
• Reduced range of motion in your joints
• Joint swelling
• Continuing pain
If you have rheumatoid arthritis, whether or not you should exercise during general or local flares is up to you and your doctor. Consider working through your joint flares by doing only range-of-motion exercises, just to keep your body moving.
Exercise programs for people with arthritis
Check with your doctor about exercise programs in your area for people with arthritis. Hospitals and clinics sometimes offer special programs, as do local health clubs.
The Arthritis Foundation conducts exercise programs for people with arthritis in many parts of the United States. Programs include exercise classes — in water and on land — and walking groups. Contact your local branch for more information.
Rheumatoid arthritis: A healthy lifestyle relieves one woman's pain
Making healthy lifestyle choices takes some of the pain and frustration out of living with rheumatoid arthritis. Sue Lepore explains how a healthy lifestyle helps her manage her arthritis pain.
Regular exercise, a healthy diet, good stress management and the loving support of family and friends. These are golden rules that can benefit everyone. But for Sue Lepore and others with rheumatoid arthritis, these same factors can help manage a chronic disease.
Sue has had rheumatoid arthritis for more than 30 years. With rheumatoid arthritis, your immune system attacks the lining of your joints, making them inflamed and painful. Eventually, rheumatoid arthritis can completely destroy your joints.
Symptoms come and go
Sue was diagnosed with rheumatoid arthritis during her teen years. However, the signs and symptoms subsided during her first pregnancy. This remission lasted 10 years, after which pain and stiffness came creeping back into her joints.
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"Some days, I feel like my joints are balloons — that they're probably three times bigger than they really are," Sue says. "This has been a struggle for me. Sometimes my symptoms can flare up or subside in a matter of minutes. I can start out the day feeling great, but then half an hour later, I'm not doing as well."
Doctors don't know what initiates rheumatoid arthritis. Although it's not an infection, some researchers suspect it may be triggered by an infection — possibly a virus or a bacterium to which some people may be susceptible. There's no known cure, so treatment involves a variety of tactics aimed at reducing the pain, inflammation and physical deformity that rheumatoid arthritis can cause. These tactics include medication, surgery and physical therapy.
Healthy lifestyle brings relief
"Rheumatoid arthritis is a disease that affects the whole person — his or her sense of well-being, work, family life and community life. It affects everything a person does," says Eric Matteson, M.D., a rheumatologist at Mayo Clinic, Rochester, Minn.
That's why it's important not only to be vigilant in taking prescription medications but also to focus on the basics of a healthy lifestyle. These fundamentals include:
• Staying as physically active as possible
• Eating a healthy diet
• Managing stress
• Maintaining social support
Physical activity as treatment
In addition to helping you maintain muscle strength, joint mobility and flexibility, physical activity can help you reduce pain, sleep better, keep up your spirits and maintain a healthy weight.
Part of the challenge for Sue is finding a good balance between keeping active and not overusing her joints. "I have to learn to read my body and know when to stop and for how long," she explains. "The problem with arthritis is that you don't ever want to just lie around all of the time, either. You have to make yourself get up and move to maintain mobility in your joints."
In general, a good rule of thumb is to be more active when the disease is under control and rest when it flares up.
You may have to switch gears when it comes to physical activity and find new approaches to activities you once enjoyed. Sue had to give up bowling, volleyball and tennis because they were too strenuous for her joints. She has, however, been able to continue playing golf by using an adjusted golf club and a golf cart. The support of her friends has been invaluable.
"If I have trouble bending down to tee up the ball, my friends will help me with that — and they'll pick it up for me," says Sue.
Healthy diet helps with weight control
No scientific research has proved that specific foods or nutrients can help people control their arthritis, although some studies have shown that certain fish oils may help reduce inflammation in some people with rheumatoid arthritis. Eating a balanced diet is good for overall health and can help you control your weight, which can reduce pressure on your joints.
Be sure to include adequate protein and calcium in your diet, and ask your doctor about limiting alcohol, if you drink. Though you may lose your appetite during flares, it's still important to consume enough calories from nutritious sources.
Stiffness and pain can make it difficult to maneuver around the kitchen and fix healthy meals. You can take steps to make these tasks easier. For example, keep menus simple and use assistive devices, such as electronic appliances, wide-handled kitchen tools or cutting boards with a gripping surface.
Sue still cooks but she's made adjustments. "I have to be pretty organized, and if I'm planning a big meal, I work in spurts. I'll cook a little, then I'll lie down for a while or go for a walk."
Stress management relieves anxiety
If you have rheumatoid arthritis, in addition to physical symptoms you may experience a variety of unpleasant emotions, including fear, frustration and sadness. These emotions can increase your stress level.
Though stress hasn't been proved to cause rheumatoid arthritis, it can make managing the condition more difficult. And stress-related muscle tension may worsen your symptoms.
"I've learned to practice relaxation and stress management, because I tend to be sensitive to stress," Sue says. Strategies for managing stress include deep-breathing exercises, visualization techniques and relaxation exercises.
Social support brings comfort
Social support helps Sue keep a positive attitude about her condition.
"I've been fortunate to have supportive friends. They've hung in there with me. They step in even when I don't ask for help — they know it's very hard for me to ask for help," Sue says.
A good support network can give you a place to talk about your feelings, which can help relieve stress. Also, as in Sue's case, a support network can make sure that you don't overexert yourself.
If you find that you don't receive sufficient support from friends and family, your doctor may be able to recommend a local support group. Such a group can be a good place to share ideas and experiences, and see how others cope with similar challenges.
Stay in the know
Underlying all of this is the importance of educating yourself about your disease.
"Disease education is absolutely essential. We try to tell patients that this is a disease that we have ways of controlling, and that no one who develops rheumatoid arthritis should wind up in a wheelchair in three or five years. That's rarely — and in modern times I would say virtually never — the case," explains Dr. Matteson. However, "it is still a concern for patients who have long-standing disease."
Therapies for rheumatoid arthritis have greatly improved over the years — life expectancy, joint function and quality of life are much better now than they were in the past. Taking necessary medications and following the tenets of a healthy lifestyle — physical activity, healthy eating, stress management and social support — will help you avoid being sidelined by your disease.
Laura's note: After years of chronic illness, Epstein Barre Virus, Asthma and Rheumatoid arthritis, Laura reports that she's still finding healing through exercise paired with the Word of God, watching her weight and stress management. Besides practicing Gentle Body POWER, Laura also does A.R.T. body sculpting, a low-impact aerobics and strength class. She works full time in WholyFit ministry and keeps busy with her children, grandchild and numerous ministry-related projects.
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Restoration
Relax: Techniques to help you achieve tranquility
Relaxation is more than simply having peace of mind, resting or enjoying a hobby. Deep relaxation can help you manage stress, and stay alert, energetic and productive.
You may think that taking a few minutes to unwind at the end of the day is all the relaxation you need. Unfortunately, a few minutes won't provide the stress-reducing benefits of deep relaxation.
When you truly relax, you eliminate tension from your body and your mind. And if you're experiencing a lot of stress in your life, you need to make time to relax. Otherwise, the negative effects of your body's stress response — which may include headaches, insomnia or increased risk of heart disease — can harm your health.
Learning to relax doesn't have to be difficult. Try some simple techniques to get started on your way to tranquility and the health benefits it provides.
Why relax?
With so many things to do, it's easy to put off taking time to relax each day. But in doing so, you miss out on the health benefits of relaxation. Relaxation can improve how your body responds to stress by:
• Slowing your heart rate, meaning less work for your heart
• Reducing blood pressure
• Slowing your breathing rate
• Reducing the need for oxygen
• Increasing blood flow to the major muscles
• Lessening muscle tension
After practicing relaxation skills, you may experience the following benefits:
• Fewer symptoms of illness, such as headaches, nausea, diarrhea and pain
• Few emotional responses such as anger, crying, anxiety, apprehension and frustration
• More energy
• Improved concentration
• Greater ability to handle problems
• More efficiency in daily activities
As you learn to relax, you'll become more aware of muscle tension and other physical sensations caused by the stress response. In time, you may even notice your body's reaction before you take mental note of your stress. Once you know what the stress response feels like, you can make a conscious effort to switch to relaxation mode the moment your muscles start to tense.
Relaxation techniques
So how do you truly relax? These techniques can help you get started. Don't be discouraged if you don't feel the benefits right away. Be patient, take your time and practice. And stay motivated by imagining the peace and serenity you're learning to achieve.
Relaxed breathing
Have you ever noticed how you breathe when you're stressed? Stress typically causes rapid, shallow breathing. This kind of breathing sustains other aspects of the stress response, such as rapid heart rate and perspiration. If you can get control of your breathing, the spiraling effects of acute stress will automatically become less intense. Relaxed breathing, also called diaphragmatic breathing, can help you.
Practice this basic technique twice a day, every day, and whenever you feel tense. Follow these steps:
• Inhale. With your mouth closed and your shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do that, push your stomach out. Allow the air to fill your diaphragm.
• Hold. Keep the air in your lungs as you slowly count to four.
• Exhale. Release the air through your mouth as you slowly count to six.
• Repeat. Complete the inhale-hold-exhale cycle three to five times.
Progressive muscle relaxation
The goal of progressive muscle relaxation is to reduce the tension in your muscles. First, find a quiet place where you'll be free from interruption. Loosen tight clothing and remove your glasses or contacts if you'd like.
Tense each muscle group for at least five seconds and then relax for at least 30 seconds. Repeat before moving to the next muscle group.
• Upper part of your face. Lift your eyebrows toward the ceiling, feeling the tension in your forehead and scalp. Relax. Repeat.
• Central part of your face. Squint your eyes tightly and wrinkle your nose and mouth, feeling the tension in the center of your face. Relax. Repeat.
• Lower part of your face. Clench your teeth and pull back the corners of your mouth toward your ears. Show your teeth like a snarling dog. Relax. Repeat.
• Neck. Gently touch your chin to your chest. Feel the pull in the back of your neck as it spreads into your head. Relax. Repeat.
• Shoulders. Pull your shoulders up toward your ears, feeling the tension in your shoulders, head, neck and upper back. Relax. Repeat.
• Upper arms. Pull your arms back and press your elbows in toward the sides of your body. Try not to tense your lower arms. Feel the tension in your arms, shoulders and into your back. Relax. Repeat.
• Hands and lower arms. Make a tight fist and pull up your wrists. Feel the tension in your hands, knuckles and lower arms. Relax. Repeat.
• Chest, shoulders and upper back. Pull your shoulders back as if you're trying to make your shoulder blades touch. Relax. Repeat.
• Stomach. Pull your stomach in toward your spine, tightening your abdominal muscles. Relax. Repeat.
• Upper legs. Squeeze your knees together and lift your legs up off the chair or from wherever you're relaxing. Feel the tension in your thighs. Relax. Repeat.
• Lower legs. Raise your feet toward the ceiling while flexing them toward your body. Feel the tension in your calves. Relax. Repeat.
• Feet. Turn your feet inward and curl your toes up and out. Relax. Repeat.
Perform progressive muscle relaxation at least once or twice each day to get the maximum benefit. Each session should last about 10 minutes.
Autogenic relaxation
Autogenic means something that comes from within you. During this type of relaxation, you repeat words or suggestions in your mind to help you relax and reduce the tension in your muscles. Find a peaceful place where you'll be free of interruptions. Then follow these steps:
1. Choose a focus word, phrase, or image you find relaxing. Examples of words or phrases include "peace" or "I am peaceful". This is called a mantra.
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax your muscles, starting at your head, working down your body to your feet.
5. Breathe slowly and naturally, focusing on your word, phrase or image.
6. Continue for 10 to 20 minutes. If your mind wanders, that's OK. Gently return your focus to your breathing and the word, phrase or image you selected.
7. After time is up, sit quietly for a few minutes with your eyes closed. Open your eyes and sit in silence for a few more minutes.
Listen to soothing sounds
If you have about 10 minutes and a quiet room, you can take a mental vacation almost anytime. Consider these two types of relaxation CDs or tapes to help you unwind, rest your mind or take a visual journey to a peaceful place.
• Spoken word. These CDs use spoken suggestions to guide your meditation, educate you on stress reduction or take you on an imaginary visual journey to a peaceful place.
• Soothing music or nature sounds. Music has the power to affect your thoughts and feelings. Soft, soothing music can help you relax and lower your stress level.
No one CD works for everyone, so try several CDs to find which works best for you. When possible, listen to samples in the store. Consider asking your friends or a trusted professional for recommendations.
Combine movement with meditation on Scripture
WholyFit Gentle Body POWER is a specific system of exercises for reaching physical and mental control and well-being. SlowFlo is a slow, dance-like martial arts inspired system that focuses on concentration, stretching, balance and grace. G.B.P. and SlowFlo can help you relax. They also help you maintain muscle and joint flexibility.
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Keep practicing
Relaxation is a skill. As with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to lessen the negative impact of stress on your body and to experience a greater sense of calm in your life.
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Worship in motion: A conscious blend of spirit, body, heart and mind
Christian Meditation on Scripture includes movement that can be spontaneous and free-form (Adore) or involve highly structured, choreographed, repetitive patterns as in WholyFit G.B.P. heirloom routines (re-certs.) This type of meditation may be particularly helpful if you find it hard to sit still. The following are examples:
• Gentle Body POWER. GBP involves a series of postures, during which you pay special attention to your breathing — exhaling during certain movements and inhaling with others. You can approach GBP as a way to promote physical flexibility, strength and endurance and as a way to enhance your spirituality.
• SlowFlo. SlowFlo involves gentle, deliberate circular movements combined with deep breathing. As you concentrate on the motions of your body, you develop a feeling of peace and tranquility.
• Soul to Sole. Combining a walk with prayer and scripture memorization is an efficient and healthy way to relax. When you partner up you can share your heart and pray together (sole to soul.) You can use this technique anywhere — in a tranquil forest, on a city sidewalk or even inside a building where you work. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, "lifting," "moving" and "placing." Lift each foot, move your leg forward and place your foot on the ground in rhythm to the Scripture repetition. Some people prefer to signal the beginning and end of a walking with a “ritual,” such as the ringing of a bell, closing prayer or spoken words of thankfulness.[pic]
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Soothing your spirit: Reflection on meaning and purpose in your life
Many people find that taking the time to sing, pray, read the Bible and reflect on the meaning and purpose of life with like-minded people helps them face life's challenges. Consider these examples:
• Engage in prayer. The best known and most widely practiced example of meditation is prayer. Spoken and written prayers are great.You may also consider joining a prayer group.
• Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken Scripture or Worship music you find relaxing or inspiring.
GBP, stress reduction and your health
GBP offers a good means of relaxation and stress reduction. Its quiet, precise movements focus your mind less on your busy day and more on the moment as you move your body through poses that require balance and concentration.
Other benefits of GBP include:
• Flexibility. As you learn new poses and refine those you've tried before — such as touching your toes — you'll find that each time you practice, you can reach a little farther. More flexibility means you'll be less likely to injure yourself in other physical activities.
• Disease management. The breathing and relaxation methods used in GBP might help you if you have asthma, carpal tunnel syndrome, osteoarthritis or memory problems. GBP can also be helpful when combined with other therapies for heart disease and high blood pressure.
Don't expect GBP to cure you — no matter what your health issues are. GBP can help some health conditions when combined with treatment recommended by your doctor. And if you're perfectly healthy, GBP is also great overall exercise routine.
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Yoga risks
Some yoga positions can put significant strain on your lower back and on your joints. Avoid yoga!
See your doctor before you begin a GBP class if you have any of the following conditions, as complications can arise:
• High blood pressure
• A risk of blood clots
• Eye conditions, including glaucoma
• Osteoporosis
• A history of psychotic disorders
If you're pregnant or nursing, GBP is considered generally safe. But avoid any poses that put pressure on your uterus, such as those that require you to twist at the waist. You can teach classes that are specifically tailored for pregnant women.
SlowFlo: Stress reduction, balance, agility and more
SlowFlo is a series of gentle movements that can bring about stress reduction, improved balance and many other health benefits. Find out what SlowFlo is all about.
SlowFlo was inspired by movements from Tai chi (ti-CHE) which was riginally developed in China as a form of self-defense. This graceful form of exercise has existed for about 2,000 years. It's becoming increasingly popular around the world, both as a basic exercise program and as a complement to other health care methods. HOWEVER Tai Chi teaches false religious doctrine. It has been found to have health benefits which include stress reduction, greater balance and increased flexibility — especially for older adults. That is the reason we offer SlowFlo!
What is SlowFlo?
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SlowFlo is a noncompetitive, self-paced system of gentle physical exercise. To do SlowFlo, you perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.
Who is SlowFlo for?
If you're trying to improve your general health, you may find SlowFlo helpful as part of your program. SlowFlo is generally safe for people of all ages and levels of fitness. Studies have shown that the same type of movements for older adults can improve balance and reduce the risk of falls. Because the movements are low impact and put minimal stress on your muscles and joints, tai chi is appealing to many older adults. That is why older adults need SlowFlo, a spiritually safe alternative! For these same reasons, if you have a condition such as arthritis or you're recovering from an injury, you may find it useful.
SlowFlo appears to offer both physical and mental benefits no matter what your age. It's used to:
• Reduce stress
• Increase flexibility
• Improve muscle strength and definition
Increase energy, stamina and agility
• Increase feelings of well-being
Since SlowFlo has not been studied scientifically, I am going to refer to studies on Tai Chi, since SlowFlo provides all the same benefits as Tai Chi.
Tai chi hasn't been studied scientifically until recently. Preliminary research shows that for older adults, in particular, practicing tai chi regularly may:
• Reduce anxiety and depression
• Improve balance and coordination, reducing the number of falls
• Improve sleep quality, such as staying asleep longer at night and feeling more alert during the day
• Slow bone loss in women following menopause
• Reduce high blood pressure
• Improve cardiovascular fitness
• Relieve chronic pain
• Improve everyday physical functioning
The intensity of tai chi varies somewhat depending on the style. For example, the Chen style may be more fast-paced than other styles. However, most styles are gentle and suitable for everyone. Talk to your doctor and tai chi instructor to make sure the style you're using is appropriate for your physical capabilities.
Pros and cons
When learned correctly and practiced regularly, SlowFlo appears to be a very positive form of exercise:
• It's self-paced and noncompetitive.
• You don't need a large physical space or special clothing or equipment.
• You can do anytime, anyplace.
• It's easy to do in groups as well as by yourself.
• You can add new movements as you become more proficient.
Because is slow and gentle, it has virtually no negative side effects. It's possible you could strain yourself or "overdo" things when first learning, but with proper instruction, this shouldn't pose a barrier to practicing SlowFlo.
How to learn SlowFlo – buy the DVD on
To gain the full benefits of SlowFlo and reduce the small risk of injury, learn the correct way to do the postures and movements. Strict attention to your body position and breathing are critical, so it's best to study directly under a teacher rather than with a book or videotape. As you attend a series of classes, the instructor can give you personal guidance and correct any errors in your approach before they become habit. As you practice, you learn how to do SlowFlo without straining your muscles and joints.
Once you're comfortable with the SlowFlo basics, you can do it by yourself. You may find it helpful to practice SlowFlo in the same place and at the same time every day. You'll likely experience some health benefits right away, but they probably won't be dramatic. Be patient. Health benefits accumulate over time.
Consider offering SlowFlo in your community! Outdoors offers an especially great surrounding.
Although SlowFlo is generally safe, consider talking with your doctor before starting a new program. This is particularly true if you have any problems with your joints, spine or heart.
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Fitness training: 4 elements of a rounded routine
Like many health goals, achieving overall physical fitness is a balancing act. A rounded fitness training routine covers each of the elements of good health.
You're a committed fitness fanatic looking to optimize your results. Or perhaps you've just begun your journey to improved health and want to establish a rounded fitness training routine. Regardless of your present level of physical fitness, it's important to base your exercise goals upon these four primary elements of fitness.
1. Aerobic fitness
Any activity you do — from taking a walk to washing the dishes — requires oxygen. Regular aerobic fitness exercise increases your body's ability to use oxygen. How well you use oxygen is termed your "aerobic capacity." When your aerobic capacity is high, your heart, lungs and blood vessels efficiently transport and deliver large amounts of oxygen throughout your body.
Aerobic exercise helps you in your daily activities. It helps your heart, blood vessels, lungs and muscles complete routine tasks and rise to unexpected challenges, such as running to your car in pouring rain.
The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. You needn't limit yourself to a single activity, such as running. Add variety and increase your motivation by trying different types of aerobic activity, such as dancing, bicycling or water aerobics. Aerobic exercise at least 10 minutes in length is required to obtain health benefits.
MORE ON THIS TOPIC
* Aerobic exercise: What 30 minutes a day can do for your body
Aerobic exercise like A.R.T.: What 30 minutes a day can do for your body
Aerobic exercise strengthens your heart and lungs and improves blood flow. Health benefits are numerous, including disease prevention and management.
Is 30 minutes a day of aerobic exercise the magic bullet you've been looking for? With benefits ranging from heart disease prevention to stress reduction, it's one of the best things you can do for your health.
Aerobic exercise — a type of movement such as walking or bicycling that gets your heart pumping and increases your oxygen intake — can help you live longer and healthier and can help you prevent and manage chronic health conditions.
Take a look at the many benefits associated with aerobic exercise. Get motivated to reap the rewards.
How your body responds to aerobic exercise
During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. Aerobic fitness, also called cardiovascular fitness, refers to the ability of your heart, blood vessels and lungs (cardiovascular system) to supply fuel during sustained physical activity.
When you're aerobically fit, your body more efficiently takes in and uses oxygen to sustain movement more efficiently. To sustain repetitive muscle movement, your body:
* Takes in more oxygen. You breathe faster and more deeply to maximize the amount of oxygen in your blood stream.
* Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.
* Increases the diameter and number of small blood vessels. To get more oxygen to your muscles, small blood vessels (capillaries) dilate and carry away waste products, such as carbon dioxide and lactic acid. Over time, more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.
* Avoids overheating. Your body warms up when you repeatedly move your muscles. To compensate for the rise in temperature, your body releases heat into the air as you breathe out. You also lose heat, water and minerals as you sweat.
* Releases endorphins. Regular aerobic exercise releases endorphins, your body's natural painkillers.
Your body is a complex machine that will get stronger and more efficient as it adapts to a regular program of aerobic exercise.
Aerobic exercise helps you live longer, live healthier
Taking part in regularly scheduled aerobic exercise can help you prevent certain diseases and manage others. It can also help you feel better.
Prevent certain diseases and conditions
Aerobic exercise can help:
* Reduce your risk of coronary artery disease. Heart disease is one of the top causes of death for men and women in the United States. If you've had a heart attack, achieving a higher level of aerobic fitness can help prevent a second attack.
* Reduce your risk of developing hypertension (high blood pressure). If you have high blood pressure, aerobic exercise can help lower it.
* Improve blood fats. Exercise increases the concentration of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and decreases the concentration of low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) in your blood.
* Reduce your risk of stroke. Improving blood fats results in less build-up of plaques in your arteries. Deposits of plaques in blood vessels leading to your brain can result in a stroke.
* Reduce your risk of developing some cancers, including breast, colon, prostate and endometrial cancer.
* Reduce your risk of developing type 2 diabetes. Aerobic exercise helps you control your weight, reducing the likelihood of your being overweight or obese, conditions that can lead to type 2 diabetes.
* Ward off viral illnesses. Aerobic exercise helps activate your immune system and prepare it to fight off infection. People who exercise regularly are less susceptible to minor viral illnesses, such as colds and flu.
Manage diseases and conditions
Aerobic exercise can help:
* Lower your blood sugar levels if you have diabetes. Keeping your blood sugar within target range can help you avoid long-term complications of diabetes, such as kidney failure or heart disease.
* Manage your weight. Combined with a healthy diet and appropriate strength training, aerobic exercise can help you lose weight or maintain a healthy weight.
* Strengthen your heart muscle. A stronger heart can pump more blood for every heartbeat, which means your heart doesn't need to beat as fast during rest or exercise.
* Improve blood flow to all parts of your body. A stronger heart muscle pumps blood more efficiently.
* Relieve chronic muscle pain and fibromyalgia. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body deliver oxygen to your muscles more efficiently and remove irritating metabolic waste products, such as lactic acid.
* Boost your mood. Aerobic exercise can ease the gloominess of depression and the tension associated with anxiety.
* Build strong bones. Weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications. Low-impact aerobic exercises — such as swimming, cycling and pool exercises — can help keep you fit without putting excessive stress on your joints, making these exercises good choices if you have conditions such as arthritis.
Feel better and enjoy life more
Aerobic exercise can help:
* Increase your stamina. Aerobic exercise may make you tired during and right after the activity. But over the long term it can increase your stamina and reduce fatigue.
* Manage your stress. A session of aerobic exercise after a stressful workday can help you relax.
* Improve your sexual performance. In 2003, scientists at Harvard School of Public Health found that men who ran at least three hours each week reported sexual functioning like that of men two to five years younger.
Stay active and independent as you get older
Aerobic exercise can help you:
* Maintain your mobility. Maintaining a program of regular aerobic exercise keeps your muscles efficient and strong, which can help you stay steady on your feet as you get older. If you rely on a wheelchair, aerobic exercise that focuses on your arms, shoulders and upper body — rowing or cross-country skiing using a sit-ski, for example — can help your upper body stay strong while improving your cardiovascular health.
* Stay independent. As you age, aerobic exercise can help your muscles stay strong, which will help you avoid falls and fractures.
* Extend your lifespan. People who engage in cardiovascular exercise appear to live longer than those who don't.
Regardless of your age, weight or athletic ability, aerobic exercise is good for you. Is there a particular health benefit that motivates you to get moving?
2. A.R.T. - Muscular fitness
Muscular fitness refers to the strength and endurance of your muscles. The more fit your muscles are, the easier your daily tasks become, whether they include lifting groceries, raking the yard or pushing a vacuum cleaner.
Strength training can help you improve your muscular fitness. It also enables you to increase your body's lean muscle mass, which helps with weight loss.
Training options include using free weights, resistance bands, weight machines or your own body weight to increase muscular strength and endurance. Fitness training that includes more than one option will help ensure greater overall muscular fitness.
A.R.T. benefits both Strength and Flexibility
Flexibility is the ability to move your joints through their full range of motion. You maintain your body's flexibility through stretching. When you're flexible, routine tasks, such as lifting packages, bending to tie your shoe and hurrying to catch a bus, are easier and less tiring.
Fitness training activities that lengthen your muscles increase your flexibility. One way to become more flexible is to include stretching exercises in your fitness routine. GBP and SlowFlo, if performed correctly, can be effective for improving flexibility. No matter what type of stretching exercises you choose, make flexibility training an integral part of your fitness plan.
GBP for Stability
Stability and balance are associated with your body's core muscle strength — the muscles in your lower back, pelvis, hips and abdomen. These core muscles provide the support system for almost any activity or motion your body makes. They help you maintain stability and balance during your daily activities.
You can improve your stability and balance through core exercises that strengthen the muscles at the center of your body — the area around your trunk — where your center of gravity is located. A strong midsection helps combat poor posture and low back pain. It also helps prevent falls, especially in older adults.
The Scoop on Dietary Fiber
The Bran Difference
It used to be that bran was bran and everyone knew what it was good for. Wheat bran was the only thing we thought of and it had a clear mission: to keep you "regular." But now oat bran is on the supermarket shelves with promises to lower cholesterol. Wheat bran, despite proven benefits to the intestinal tract, cannot claim to lower cholesterol.
It is the amount and type of fiber that makes oat bran work differently from wheat bran. You will learn that fiber goes far beyond bran.
Bran (high fiber)
• wheat bran
• oat bran
• corn bran
• rice bran
Whole Grain (moderate fiber)
• whole wheat flour, whole wheat pasta
• oatmeal, rolled oats, steel cut oats, whole-oat flour
• cornmeal
• brown rice
Refined (low fiber)
• white flour (bleached/unbleached), pasta, cream of wheat
• oat flour
• cornstarch
• white rice
Focus on Dietary Fiber
Before you load your grocery cart with bran products, there are important things you need to learn about dietary fiber in general. Dietary Fiber is:
• the part of food that resists digestion.
• found only in plant foods such as grain products, vegetables, legumes, fruits, nuts and seeds.
• not a source of calories or vitamins or minerals (but these are often found in foods that contain fiber).
• not always high in foods that appear fibrous. Lettuce and cucumbers are low in fiber.
• several different substances. These are gums, mucilages, pectins, lignin, cellulose and hemicelluloses.
Not All Fiber is Alike
Dietary fiber can be divided into two basic categories: insoluble and soluble. Both are important for health. Some foods are better sources of one form than the other. For example, soluble fiber accounts for half of the fiber in oat bran but only a fifth of the fiber in wheat bran.
Insoluble Fiber
Insoluble fiber is a coarse, chewy material that will not dissolve in water. It is what we think of as roughage. Insoluble fiber helps:
• Bowel Regularity -- Insoluble fiber, when taken with enough water, swells and softens the stool. This stimulates the intestinal muscles, thus helping to pass the stool and relieve constipation.
• Prevent Intestinal Disorders -- By speeding up the movement of food through the intestine, insoluble fiber reduces pressure in the intestine. This may help prevent hemorrhoids, spastic colon, and diverticulitis.
• Prevent Intestinal Cancer -- Increasing both the bulk and speed of food moving through the intestinal tract leaves less time for harmful substances to build.The shortened transit time of certain body toxins may help prevent cancer of the colon. Many researchers want to see more evidence before promising that fiber prevents cancer.
Soluble Fiber
Soluble fiber dissolves in water. This kind of fiber is made up of sticky substances like gums and gels. Soluble fiber may help:
• Control Diabetes -- Extra fiber along with complex carbohydrates (starches) can make the hormone insulin work better. This allows patients to take less diabetes medication while keeping their blood sugar normal. Persons with diabetes often have sharp rises of blood sugar following meals. Increased soluble fiber in meals slows down the release of food into the intestine and keeps the blood sugar from rising rapidly.
• Lower Blood Cholesterol -- Foods high in soluble fiber can further lower the blood cholesterol of people who are already following a lowfat, low cholesterol diet. Soluble fiber probably works by increasing the passage of bile acids through the digestive tract. Cholesterol is taken out of the blood to form more bile acids. Some researchers think that smaller fragments of soluble fiber are absorbed into the bloodstream. These fragments may decrease the production of cholesterol.
Clinical studies show a lowering of blood pressure in response to increased amounts of fiber. This may be the result of other factors such as dietary fat, calories, or sodium.
Control Weight
You may be less likely to gain weight and find it easier to lose weight on a high fiber diet. These foods often require more chewing and take longer to eat. Extra time is needed for food to leave the stomach. That means more satisfaction with fewer calories. Fiber pills are advertised as promoting weight loss. They seem to produce a very modest loss (four pounds at best) over several months. This was with 36 Fiber Trim pills per day! For lifetime weight control include more fiber in everyday food choices.
Soluble Fiber: The Hot Topic
Best-selling books have touted several daily servings of oat bran as the answer to the high rate of coronary disease in this country. Legitimate scientific studies of oat bran, oatmeal and beans have shown significant reductions in blood cholesterol. Preliminary research indicates that corn bran, carrots and apples can reduce cholesterol. Although brown rice contains soluble fiber, no research to date has documented cholesterol lowering.
How Much Will Soluble Fiber Lower Cholesterol?
There are no hard and fast rules or guarantees when it comes to lowering blood cholesterol by eating foods high in soluble fiber. People with higher cholesterol levels appear to have greater cholesterol lowering than people with normal levels. For example, people with high blood cholesterol have been able to reduce their blood cholesterol by 20% (down from 260 to 208 milligrams per deciliters) with 5 ounces (about 1 2/3 cups) of oat bran. That would be like eating three large bowls of cooked oat bran each day! Other (perhaps more practical) studies used 1 cup of oatmeal or 2 muffins (oat bran as main ingredient) daily to lower normal cholesterol levels by 3% (from 196 to 190 mg/dl). Though one research group has found no difference between oatmeal and oat bran, most researchers agree that you have to eat twice as much oatmeal to get the same cholesterol-lowering benefits as oat bran.
Other possible sources of soluble fibers are laxatives based on psyllium (such as Metamucil and Fiber All). Men consuming their typical diet had a 15% cholesterol lowering with the addition of three daily doses. This won't appeal to everyone. The powder, made from the seeds of the psyllium plant, must be mixed into a beverage to be taken. Although these laxatives have had a long track record for safety, they may not be completely harmless. One study indicated poor absorption of riboflavin, a B vitamin, with psyllium use. Be sure to check with your physician or Wegmans pharmacist before considering the use of any supplement.
Trim The Fat As Well
This does not mean that you can have all the saturated fat and cholesterol you want as long as you eat oat bran and beans. Cutting back on fat will further help control blood cholesterol and weight and may also help prevent some types of cancer.
How Much Fiber?
Most Americans eat 10 to 15 grams of total dietary fiber each day. Health organizations such as the National Cancer Institute, the American Diabetes Association and the American Dietetic Association encourage 20 to 30 grams each day.
What Does 20 to 30 Grams of Fiber Mean?
It means having every day:
• 3 to 5 servings of whole-grain breads and cereals
• 3 servings of vegetables
• 2 to 3 servings of fruit
A serving is:
• 2 slices of bread, 1 bagel, 1 cup rice or pasta
• 1 medium piece of fruit
• 1/2 to 2/3 cup vegetables
Fiber Analysis Confusion
Years ago, fiber could only be measured as "crude fiber." The crude fiber measurement of food could be as little as 20% of the actual fiber content. Today scientists are still having difficulty finding a reliable way to measure total dietary fiber. Measurements of soluble versus insoluble fiber will vary depending on the laboratory technique used.
Be Wise To Size
Look for grams of fiber. A gram is about the weight of 2 paper clips. Fiber pills are often measured in milligrams (1 gram = 1000 milligrams). Using milligrams for daily fiber is like counting out your paycheck in pennies. A pill containing 275 milligrams of fiber has .275 grams. It would take 100 pills to get the amount of fiber recommended in one day.
Bakery-size bran muffins, at about 5 grams of fiber, seem to be great fiber food. They average 350 calories each -- as much or more than any desserts. It's not that they are bad foods, it is just that they are BIG. Other foods would also be "rich" in fiber if large-size servings were used.
Too Much Of A Good Thing
Adding too much fiber too quickly (especially wheat bran) can cause intestinal gas and other digestive discomforts. These side effects are not serious and usually go away after bacterial levels in the intestinal tract adjust, but why go through it to begin with?
Another concern is that too much fiber may bind important minerals. Fortunately, most high fiber foods are good sources of minerals and the fiber levels being recommended do not cause problems.
What's In A Name?
Some products with oat bran in the name (muffins, crackers, breads, cereals) contain only small amounts of oat bran.
Remember that ingredient labels list those ingredients found in greatest amounts by weight down to those found in least amounts. For example, if sugar is listed before wheat bran, the cereal may be sweeter and not as high in fiber as another wheat bran cereal. Many products have coconut oil, palm oil, animal fat or eggs listed as ingredients. These could cancel the cholesterol-lowering benefit of an oat product.
General Tips For Good Fiber Nutrition
• Purchase whole grain breads and cereals rather than refined ones.
• Buy fresh produce and eat it raw and unpeeled whenever possible. Don't drink juice for the fiber; it is not a good source.
• Instead of refined flour, roll chicken in whole grain flour, wheat bran or oat bran before baking.
• Use oatmeal or oat bran in place of bread crumbs in meatloaf or meatballs.
• Substitute cooked dried beans for part or all of the meat in casserole recipes. Use in soups, salads and sandwich spreads.
• Drink more fluids. Water is what helps fiber work. Without it, insoluble fiber can block the digestive system.
• Spread fiber throughout the day. As a general rule, try two servings of fiber-containing foods at each meal.
• Exercise regularly. All the benefits of fiber will not outweigh the problems that come with too little physical activity.
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