Archive for the ‘Exercise’ Category

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Weight Watchers

Tuesday, February 17th, 2009

Weight Watchers is a sensible low cost weight loss program. For those looking for a long-term weight loss solution, Weight Watchers may be the answer. Weight Watchers encorporates weekly weigh-ins and meetings for support. Most people attending these meetings like the accountability or the weekly weigh in and get great ideas and group support from other members.

The current Weight Watchers plan is is based on a “points” system. Fat grams, calories and dietary fiber are used to calculate the “points” allowed for each day. Most prepackaged foods have a nutritional guide that details all of the necessary information to caslculate serving sizes and points value. The points scale is based on weight. Those weighing under 150lbs are allowed 20 points per day. The scale goes up from there. Two points per 10 lbs up to a maximum of 30 points per day (anyone weighing over 200lbs.) The plan also includes 35 “flex points” which can be used at any time during the week between weigh-ins. They can be used to add an aditional 5 points per day to the daily points allowance or used to really “blow it” on a favorite dessert…etc.

Weight Watchers offers many tolls for support. There are food guide books available for purchase which detail name brand foods and their points values, as well as a dining out guide which lists many restaurants to help with the challenge of dieting and dining out. Applebees chain restaurants offer Weight Watchers points on a selection of their menu as well. Other helpful tools offered for purchase at meetings are measuring spoons and food scalse to make the point calculating a little easier, and fabulous cookbooks which take cooking to a new level. The Weight Watchers e-tools website is also helpful for support, recipes, chat rooms and point calculating. On this site, one can enter a favorite recipe and receive a point value for each serving.

Many people find Weight Watchers less limiting than most other diet plans. You can eat any type of food you like and you can even splurge when you want or need to. This plan helps to teach portion control as well as good healthy eating habits. It may not be as fast as some other plans, but learning a new lifestyle is a lifelong lesson and most WW members keep their weight off for longer periods of time.

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Tips for Healthy Resolutions

Tuesday, December 23rd, 2008

As the new year approaches, many of us are thinking about resolutions.  At the top of most people’s list is the desire to become healthier.We all want to be healthy, some of us know how to do so, but don’t force ourselves.  Others aren’t sure how, therefore can’t quite do it.  Below are a few tips for becoming a healthier you.

1. Have Joy In Your Life- Leave time in your schedule for friendships and fun times with family. Quality time means turning the TV and the computer off and spending time with your loved ones.
2. Stop Smoking- Stop the use of any form of tobacco.  This is one of the most important steps in getting healthy.  Tobacco is the leading cause of some cancers and other oral health issues.
3. Get Moving- You don’t have to begin a high endurance workout routine, just move your body. Moderate aerobic exercise is a good way to improve your health. It’s great for your mood, for your heart and of course, for your waistline.
4. Get Colorful- Colorful fruits and vegetables are full of antioxidants.  Antioxidants aid in slowing the cellular aging process. They also give us energy.  Think of your dinner plate as an artists palate and try to incorporate many different colors.
5. Get Your Checkup- Be sure you get all the annual checkups you need as well as the scheduled tests for your specific age.  This includes colonoscopies, mammograms and routine bloodwork.  This will help you maintain optimum health and catch any other problems in their early stages.

Out health is often last on the list in our busy overscheduled lives, until there is a problem.  Take the time for yourself.  It makes you a better partner, a better parent, a better spouse and a better employee.  In many cases once you see symptoms of a health concern it is too late and treatment can be far more involved.  Stay active and take care of yourself as a start for a healthy happy new year.

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Healthy Inspiration

Thursday, December 18th, 2008

What inspires people to get in shape or stay in shape? What is it that inspires someone to get up early and head out to the gym several times a week? Why do some find so much gratification in training and competing in a triathlon?

When we hear about these people and their accomplishments we realize the potential that is within all of us.  Power to stay on track, to eat right and have fit healthy bodies. Why is it that some people just can’t connect with this power that is within them and just “let themselves go”?

Everyone is busy in today’s world.  Those who are in shape don’t use this as an excuse.  To those whom it is important, they find a way to fit in their exercise. Others, in most cases are just making excuses.  The inspiration to be motivated is within all of us, so why do so many choose not to tap into it?

Maybe the simple truth is that inspiration has to come from within. No outside source is going to give you what it takes to become motivated.  An amazing success story may trigger something, but again it comes from within you.

I’m not suggesting that exercise and being in better shape will solve all your problems, but when you look better, you feel better.  Feeling better about yourself is a strong motivator.  Being motivated from your healthy lifestyle will help you in other areas.  It will help you get the most out of your life and help you to find purpose in everything you do.

Fitness is always a vicious cycle for those who are not involved.  You don’t exercise, therefore you are sluggish and too tired for any activity.  The food you eat may cause sluggishness, especially if you are eating a carb rich diet.  Being overweight makes everyday tasks even harder.  If you begin to exercise you will notice you have more energy.  When you exercise, you are more conscious of what food is going into your body.  You tend to watch a little more carefully what you eat and this makes you feel better physically.  When you are thinner and stronger, you can move about more easily and physical activity is not so hard on you.  It’s a cycle that is hard to break, but one thing leads to another and soon you honestly feel like a new person.

Finding the inspiration to make that first step and keep it going is very tough, but once you do your lifestyle will change tremendously.

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Help with Osteoporosis

Wednesday, December 17th, 2008

Osteoporosis is a debilitating condition characterized by a drop in bone mass and density which causes the bones to become brittle and more prone to fracture. This condition affects 10 million Americans with an additional 34 million currently at risk.

While it may make sense for those people to avoid exercise, to avoid injury, the opposite is actually true. The proper forms of exercise can protect and even strengthen bones in many post-menopausal women.  Even in those where osteoporosis is already present. Some experts say the best exercise for osteoporosis patients are those that emphasize weight resistance, strength training and flexibility.  A good fitness plan would incorporate all three.

Weight bearing exercise is where the body’s feet is supported by the feet and the legs, like walking, dancing, gardening and stair climbing.  High impact choices should be avoided, like running, jogging or jumping which can add stress to the bones and spine causing possible fractures.

Resistance exercises are those which involve working against the weight of another object. Resistance plans for those with osteoporosis include the use of free weights, exercise tubes or aquatic exercise.

Increasing flexibility is especially important to protect against injury in an osteoporosis patient. Daily stretching, yoga and tai chi are all acceptable forms of flexibility training recommended for the osteoporosis patient, but with any exercise or stretching program patients should avoid activities which include twisting and bending at the waist.  In an osteoporosis patient, these movements may increase the risk of spinal fracture.

In addition to an appropriate exercise program, other lifestyle changes can be made to reduce or possibly prevent the effects of osteoporosis.  Smoking is known to intensify the effects of osteoporosis, so stop smoking.  Carbonated beverages are thought to be another contributing factor to the onset of osteoporosis. Pay special attention to your posture to help with any additional spinal problems and be sure to take in enough calcium and vitamin D on a daily basis.

As our life spans are becoming longer it is important that our bones last right along with us. We can’t stop our aging process, but we can remain active for a long time with just a little effort.

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Reducing Hypertension

Thursday, December 11th, 2008

Hypertension is said to be the cause of sixty percent of all strokes and fifty percent of all heart related medical problems in the world. Multiple dietary factors can affect blood pressure and the common belief is that lower blood pressure is better.

The most current recommendations for lowering blood pressure are as follows:

Weight Loss- Losing weight, even 10 pounds, is proven to lower blood pressure, think about how low you could get if you lost all the “extra” weight.

Sodium- Cutting sodium intake down to 1500 milligrams per day is what is recommended.

Eat More Potassium- Those who eat more potassium rich foods have much lower blood pressure.  You can find more potassium in fruits and vegetables.  However, those with kidney disease may  need to restrict the extra potassium.

Follow the DASH Diet Program-  Dietary Approach to Stop Hypertension. This type diet emphasizes fresh fruits and vegetables and low fat dairy.  It also includes whole grains, nuts, poultry, and fish. You should try to consume less fat, red meat and sugar. This eating style has been shown to significantly reduce blood pressure in as little as two weeks.

Cut Back On Alcohol. Blood Pressure is directly affected by alcohol intake.  The more you drink the higher your blood pressure goes. Cutting out alcohol completely is best, but if you must partake, 2 drinks a day for men and 1 drink a day for women is what is recommended.  Reducing alcohol intake is a fast effective way to reduce blood pressure.

Eat Fewer Carbs- Recent studies have found that a little more protein or monounsaturated fat and less sugar and starch help lower blood pressure tremendously.  A low carb diet incorporated with the principles of the DASH diet is better, but low carb is best (and fastest)

Become More Active- Exercise in combination with a healthier eating plan will result in weight loss and an overall improvement of the blood pressure. This is a triple whammy for reducing blood pressure.

Anyone can benefit from these recommendations.  Even those that do not have hypertension, young or old alike will all reap the benefits of the above recommendations.

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Water Aerobics

Tuesday, December 2nd, 2008

Do you have the need for exercise, but just can’t cannot handle the strain that aerobic classes entail? Water aerobics may be just the right thing for you. Water aerobic exercises have very low impact on the body, with a high impact benefit.  It is very valuable for those who just can’t handle the traditional aerobics classes.

Water aerobics is  great for a variety of people struggling with all types of ailments.  It’s easy on the back as well as the joints. It is often a prescribed type of physical therapy for people undergoing joint and back surgeries.  It is also very beneficial for those who “overheat” easily because you always stay cool while in the water.  It is a very safe form of exercise for pregnant women and those who are obese and need a way to get into better shape. With water aerobics, in most cases, you do not even need to know how to swim.  Most exercises are done in shallow water.

The basic theory of water aerobics is the same as most other aerobic activity; your goal is to get your heart rate elevated and keep it there for at least twenty minutes. The program will usually include choreography and upbeat music  just as in other aerobics classes.  Some intermediate and advanced classes will include equipment like wrist weights, kickboards or water dumbbells.

Not only is this a safe program, but it is a great way to get in shape in general. There are numerous benefits to participating in water aerobics classes, weight loss and heart health being at the top of the list.You will also notice better muscle tone, without putting any added strain on your joints.

Water is also very therapeutic for the body.  It can ease your body and soothe pain while at the same you are participating in a remarkably effective workout.

A water aerobics workout is a fantastic way to stay healthy and fit over the long term.

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Guilt Free Holiday Eating

Monday, November 24th, 2008

Holidays are times when most of us are faced with overindulging, in food and drink, and feeling guilty for it come January.  There are a couple ways to look at this situation and remain guilt free.  You can allow yourself one day to eat everything you like and vow to go back to healthy eating the next day, or you can still try to eat right and be strong for the Holidays.  Either way, you have to do what is right for you.

If you decide to let go and “overindulge” at a holiday gathering, do it for that one event and not again!  Thanksgiving and Christmas are good days to consider this.  If you eat everything you really crave, then you won’t feel like you’re missing out and you can comfortably go back to your normal eating plan the next day.  It may take a few days to begin to feel good again.  You may suffer from a food hangover for quite some time, but once back to your healthy eating and exercise routine you’ll likely realize that the food wasn’t worth how it made you feel after.

If you decide to try to be strong and still eat right during the Holidays, there are a few tricks you may want to put into play.  If you don’t LOVE something don’t eat it.  Save your appetite and the calories for small amounts of the foods you love. You should also try to pace yourself.  Make your plate and try to make the food on it last for 20 minutes.  Putting your fork down between each bite helps you feel full faster.  Sipping your water in between bites is another calorie cutting trick. Don’t wear loose fitting pants.  If your pants fit snug you are likely not to feel comfortable if you overeat.  And whatever you do DO NOT loosen your belt. If eating buffet style, use the smallest plate available.  A salad or dessert plate may be best.  You won’t tend to overload it and therefor you will consume fewer calories.

However you plan to attack the guilt of Holiday eating is a totally personal decision.  Just make a plan and stick to it.  It seems that if you deviate from the plan just once, that sets the tone for the entire Holiday season and you are likely to really have a problem once it’s all over.

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Tips For Insomnia

Friday, October 31st, 2008

Insomnia is a sleep condition in which you have trouble falling or staying asleep. Those experiencing insomnia may fall asleep easily but wake up too soon and cannot get back to sleep. Other patients may have just the opposite problem, or possibly they have trouble with both falling asleep and staying asleep. In any case, the end result is poor-quality sleep that doesn’t leave you feeling refreshed when you wake up to begin your day in the morning.

Insomnia affects nearly all of us at some point in our lives. It can be caused by many different factors including stress, diet, weight gain or loss, chronic pain, climate, as well as a chemical imbalance.  Although there are over the counter and prescription medications that will help with sleep, these mediactions are not always the safest methods for dealing with insomnia.  Some can become habit forming and should only be used with caution and as directed by a Dr.. It is best to get to the bottom of what is causing the sleep problems and deal with that directly.

There are a few steps you can take to make the most of your sleep environment and help with the sleep problems before seeking medical help.  These steps include:

Make your bedroom a sanctuary for sleep.  Clear the room of any clutter or other distractions. Be certain the room is dark enough; cover the windows with some type of room darkening material to ensure lighting is not causing a problem.

Check out your mattress and pillows.  If your mattress or pillows need replacing this could be the culprit.  Be certain your mattress is the right type for you.

Use the bed only for sleeping.  Do not eat, or work in bed and if you read in bed, be sure it is only pleasure reading.  No thought provoking self help books or tragic stories in the newspaper. This is conditioning yourself for rest.  If you can’t sleep, get out of the bed.  Go into another room to watch television, thus associating the bed only with sleep.

As tired as you may be, resist the urge to nap.  You need to set a normal sleep cycle for your body and napping will only disrupt it.

Caffeine, alcohol and cigarette smoking all lead to restless sleep patterns.  Limit all of these, if not eliminate them completely.  Alcohol may make you feel tired and help you fall asleep, but as the body processes it, it will in turn cause sleeplessness

Exercise is a must.  Exercise will definitely help with sleep, however do not do it right at bedtime.  No strenuous exercise within 3 hours of bedtime is recommended to avoid a surge of hormones that can cause sleeplessness.

Establish a routine of winding down every night.  Try to free your mind of any troublesome or distracting thoughts, by meditating, reading or watching a pleasurable program (just don’t do these activities in the bedroom).

All of these suggestions are meant to help create a soothing relaxing environment for a restful night’s sleep.  If your sleep problems persist, the advice and help from a medical doctor may be the only way.

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Kids and Eating Healthy

Tuesday, October 28th, 2008

It is said that our eating habits are formed when we are young.  If this is so then why do we feed our kids nuggets, fries and pizza on a regular basis? And why don’t adults eat these items daily as most kids do?  Either way, it is important to teach kids good healthy eating habits, and how to make good food choices.  But how in the world do you start with a 4 year old who is reluctant to try a new flavor of ice cream, let alone a new vegetable?

A few steps to get your child on the road to a healthy lifestyle and healthy eating habits are as follows;
* Start by being a good role model. Be sure you are in the habit of practicing the eating and exercise habits you’d like your children to have. The example you set is your child’s most powerful learning tool.
* Increase active time. Make physical activity a necessary part of your family’s daily life. Set time limits on your child’s daily inactive time. Give them a schedule for  TV and computer time to no more than 2 hours a day.
* Eat breakfast together as a family. Having breakfast with your child will  help them learn a lifelong habit of good eating. We all know you HAVE to eat breakfast in order to fuel your body.
* Involve your child in planning the family meals and grocery shopping. When your child is old enough, teach him or her about how to prepare food, cooking and food safety and, later, how to use and understand food label information. While allowing  your child to have a a role in the meal decision making, remember that you must still have the final say in food planning.
* Involve your child in the cooking. This is very important. Children enjoy helping their parents out, and they learn more easily with hands-on experience. They will also sharpen other skills, such as reading and math, when counting or measuring ingredients.

When attempting to have your child try new foods at a meal, you should also be sure to include a food that your child likes. Don’t be discouraged if it takes several tries before your child will actually accept and eat a new food. On average, it takes 8 to 12 tries for a child to accept a new food.  This is one of those tough lessons in life where you as a parent have to be strong.  This is one case where it IS worth the challenge to get your child to develop good habits for a healthy life and a long future.

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Weight Loss Charts

Sunday, October 26th, 2008

Weight loss is one of the toughest battles to fight.  There are so many ways to go about losing weight, and none of them work for everyone.  The basic belief of “calories in and calories burned” is just too much work and too slow for most people.  The diet and weight loss industry is a multi billion dollar a year industry.  We all want to be thinner, but we don’t really want to work to hard to achieve it.

I believe that we are all genetically predisposed to a certain body type.  Some women are pear shaped, or apple shaped…etc. Some of us are just big boned and are never going to look like a supermodel.  Not that we want to, but that seems to be the standard most of us measure ourselves against. Honestly supermodels are too thin in most cases.  They are not considered a healthy weight for their height and mostly considered underweight.

It’s important to know your body type before you look at some chart to determine what your healthy weight should be.  We all know muscle weighs more than fat, right?  So if you are the same height and weight, you could still realistically wear totally different size clothing than someone with more or less muscle than you.

Taking a wrist measurement can help you decide what type frame you have.  Then you can go on to find your healthy weight for your bone structure or frame type. You can add 10% for large frame or subtract 10%for small frame to determine your ideal weight based on your frame size.

To determine the body frame size, measure the wrist with a tape measure and use the following chart to find your type- small, medium, or large boned.
Women:
height under 5’2″
small = wrist size less than 5.5″
medium = wrist size 5.5″ to 5.75″
large = wrist size over 5.75″
height 5’2″ to 5′ 5″
small = wrist size less than 6″
medium = wrist size 6″ to 6.25″
large = wrist size over 6.25″
height over 5′ 5″
small = wrist size less than 6.25″
medium = wrist size 6.25″ to 6.5″
large = wrist size over 6.5″
Men:
height over 5′ 5″
small = wrist size 5.5″ to 6.5″
medium = wrist size 6.5″ to 7.5″
large = wrist size over 7.5″
Using the above formula, you can determine your desirable body weight. The formula provides an approximate desirable body weight for height. Your perfect weight range can vary on an individual basis.

Body mass index (BMI) is also important when developing your own weight loss goals. BMI is calculated by using your height and weight and can be done by visiting  http://www.nhlbisupport.com/bmi/ , or numerous other sights on the web.

Weight loss is a personal struggle that more than 60% of americans face every day.  Above all you need to be comfortable with yourself and your size, no matter what the medical charts may suggest.

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