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Stand Up Straight.
This sounds so ridiculously simple, but it's one of the most
evidential traits of those women we so admire. Stand against a
wall with head, shoulder blades, and heels touching, and buttocks
pushed into the wall. Walk away without changing this
position. A great posture is a wonderful beginning for your
attitude adjustment.
While you're at it, why
don't you pick up those droopy bra straps? This will help
"pick up" both those drooping shoulders and those
downward-spiraling breasts.
Make an Effort. You
owe it to your self-esteem, your family and friends to try!
After all, you don't like to look at a messy house or office all day,
do you? Don't you really love and admire majestic artwork?
A lovely flower arrangement? Become your own canvas, and
recreate yourself!
Learn to Trust Your
Mirror. Most of us believe only what others tell us, not what we
see in the mirror. That's why we desperately seek compliments
and depend on other people's feedback. Real "beauties"
rely on their mirror and accept everything they see. When they
behold great hair, they enjoy their "good hair day."
Don't Act or Dress Your
Age. To begin your own "timeless" appearance, pick up
a magazine that might be geared to a different age demographic.
Shop a different store or department than your usual route. Find
a mentor; someone whose style you've always admired to help you
develop your new look.
Start a Journal. The
first step to finding your way back to YOU is to start a daily
journal. Keep your daily activities and thoughts as a reliable
thermometer to your current state of thinking. Use it to keep
track of what you're eating, wearing, and feeling.
Set Goals. Don't get
overwhelmed in the steps to your transformation. Set standards
and goals in baby steps. This is especially important if you've
somehow lost yourself along the way. It could be as small as
"I will lose five pounds by the end of the month," or
"I will devote one hour a day just for me." Sit back,
close your eyes, and visualize yourself as slimmer, happier or more
assertive.
Find Your Energy
Level. Every person possesses an inner clock. Don't rely
on the time of day to tell you when to eat, when to rest, etc.
Let your body do the talking! It never fails to give you signs
that will tell you what it needs.
Keep Moving! Don't stay frozen in time. It
is such an easy and comfortable place to get stuck. Keep a look
that is absolutely your style, but keep reinventing that look to keep
up with the times. You know who the guilty ones are.
You've seen that woman who wears that seventies Farrah Fawcett hairdo,
when not even Farrah herself has kept that same look. Or better
yet, that friend who was MOD in the sixties and refuses to believe
that the revolution is over!
I Double Dare You. Remember that game we used to
play as children? Whether it's just getting a manicure or
changing your hair color, just a little something new or different can
create a brand new mind set. Of course, you can always change it
back if you don't like it. But you may love the new you and
wonder why you hadn't tried it sooner!
Add Water. You'll find most moisturizers most
effective when applied to damp skin. It forms a thin film that
will trap moisture in the skin. Evening is the most important
time to take care of your skin. The sleeping hours are when your
face is away from makeup, dirt, pollution, etc., and is free to
rejuvenate. Your evening regime is also effective and useful in
de-stressing your entire psyche to prepare you for the best treatment
of all: beauty sleep.
Got Wrinkles? Add leafy green vegetables and fresh fruits like
peaches and apricots to your diet. These foods are rich in
Vitamin A which prevent aging and repairs the outer layer of the
skin.
Got Dry
Skin? Start drinking more water right away. It helps
keep skin hydrated. Add olive oil, fish oil (sardines are
great if you have the palate for them), and nuts to your diet.
Got
Pimples? Apply Milk of Magnesia to dry them up fast.
Apply straight from the bottle. Let it dry for about five
or ten minutes. Rinse off with warm water. Gently
pat face dry with a fluffy towel.
Bloating
Problems? Whether it's puffy eyes or general bloating,
cutting down on sodium will produce immediate results. Try
to stay away from carbonated beverages, even diet soda.
Stay away from processed foods like canned soups, crackers, and
chips. Replace salt with herbs and spices to flavor your
foods. If you do enjoy the occasional diet soda, drink a
glass of water with it to diffuse some of the bloating.
Got Spider
Veins? Stay away from caffeine, and start drinking more
water. Start each day with a cereal with at least five
grams of fiber.
Get into the habit,
whether sitting or standing, of drawing your stomach muscles
toward your spine. You'll look slimmer instantly, and
you'll improve your posture at the same time.
Add some baking soda
to your bath (about half a box). Soak for at least 15
minutes. It will soothe itching skin, irritation, and
sunburn.
A jelly bean is a
quick energy boost and surprisingly low in calories and
fat. Most of these little treats contain only 5 or 6
calories each. Compared with a Lifesaver (10 calories) or
a stick of gum (up to 20 calories), it's a pretty good way to
snack.
To ensure
"kissable" breath, eat the parsley on your plate at
mealtimes, or carry dried parsley in your bag to instantly
freshen your breath. Parsley is rich in chlorophyll, which
is a major ingredient in leading breath fresheners, such as
Clorets and Certs. Parsley will keep your breath fresher a
lot longer than topical breath fresheners.
Tone up your facial
muscles with water. Fill up your mouth with as much water as
possible. Hold it there for as long as you can. Allow the
water pressure to do all the work for you.
To continue with
facial toning, jut out your lower jaw. Gently raise your
chin towards your nose, stretching your neck muscles.
Then, lower your chin back down to the starting position.
Do this in the car, while talking on the phone, etc. This
exercise will prevent "turkey jowl".
Keeping with great
facial toning exercise, try the following: open your eyes
(as in a surprised expression) and try to reach your
forehead. Do this several times while you're watching
television, or soaking in a soothing tub of water, etc.
If you are
experiencing problems with brittle nails and hair, this may be
an indication that your diet needs more protein. The best
protein choices are meat, chicken, and fish. Non-meat
eaters should add protein-rich beans.
Apply aloe vera gel
as a toner. It has healing properties to renew cells, and
is very gentle to skin. Never use any toner containing
alcohol. It strips the skin of natural oils.
A satin pillow case
is necessary to keep your hair style in check while
traveling. Not only will it be essential when you
travel, but you'll enjoy using it at home as well.
Sleeping on a satin pillow case will help prevent wrinkles while
you sleep.
It is essential for
healthy hair that you eat the right foods. Hair is largely
made up of vitamin B complex and protein. Choosing foods
rich in these nutrients will create remarkable and almost
immediate improvement. Concentrate on foods like red meat,
carrots, broccoli, and fish.
Bronzer is
absolutely elegant for creating a monochromatic look. Use
it to shadow eyes, as a finishing power for lips, to soften
eyebrows, and as a finishing powder to set makeup.
Your eyes should be
the focal point of your makeup. They are the first feature
to be noticed. The general rule of color: The darker
the eye, the deeper the eye product. Darker skin tends to
absorb color. Use rich eye colors like gold, deep grays,
violets, coppers, navy, and browns. For light eyes select
taupes, light grays, ginger, khaki, and specific blues.
Always have white
eye shadow on hand. It opens the eye when applied on the
inner eye, and lifts the eye when applied at the brow
bone. It also softens a harsh look resulting from a heavy
hand.
To keep eye shadow
from creasing, first dust the lid with powder. It creates
an oil-free surface to ensure shadow goes on smoothly. To
achieve a long-lasting wet look on your eyelid, use a lip gloss
all over the lid before applying powder. The shadow will
stick to the gloss base.
Skin rash
problems? Remove fried and fatty foods from your
diet. Stay away from sugar-laden foods, and drink more
water to improve elimination. Rashes can result from
toxins in the body.
Blush can be your
best beauty tool or your worst enemy. It all comes down to
application. Smile, and then apply blush to the apples of
the cheeks. This looks more natural than running a big
stripe up the side of the face. Blush is not intended to
be used as a contour.
If you want to
create the illusion of higher cheekbones, use a facial powder
four shades darker than your natural skin tone. Apply it
under the cheekbone. Don't forget
. . . application is everything. Make sure you have
blended well for a natural look.
If you are not
exactly sure where to place blush . . . turn your head upside
down for a few seconds. When your head comes up, you'll
see exactly where your blush should go.
If you prefer to
create creamy consistencies to eye shadows and blush, keep baby
oil on hand . . . it will do the trick!
If you're nervous
about using eyeliner for fear of looking overdone . . . dampen
the tip of an eyeliner wand and dip it into a deep eyeshadow.
Rim the eyes for a soft look.
For the next few
weeks, I'll give tips on eyeliner application. If you have
"close-set" eyes, line the outer third of your upper
lids with gray, brown, or black liner. Smudge
gently. Use a lighter liner on the inner eye to widen the
space between your eyes.
More eyeliner
application tips . . . if you have "small" eyes, draw a dark line on
the upper lid, gradually thickening at outer edge of eye.
Use a light-colored pencil (gold, silver, or white) and draw a
line under the lower lash.
Eyeliner application
tips continued . . . if you have "deep-set" eyes, line
the upper lash line with a pale, shimmery liner. Then line
the outer edge of lower lash with a soft, neutral shade (gray or
taupe). This will create the illusion of a less heavy lid.
Eyeliner application
tips continued . . . if you have "drooping" eyes, line
the outer third of your eyes very close to your lashes,
carefully sweeping the liner up at the corner of your eyes.
The more you can use
your hands to apply your makeup, the more comfortable you'll
become with your face. The result will be a more natural,
blended face.
Start with a clean
slate . . . always apply makeup to a fresh face. Your
makeup will go on smoothly and evenly, and will last much
longer.
Make sure you use
your fingers to warm your concealer and foundation, this will
make application of both products much easier to spread.
All cosmetics have a
shelf-life. Keeping cosmetics too long renders them
useless. They get dry, smelly, and cause breakouts. In
the next few weeks, I will give guidelines on the shelf-life of
commonly used, everyday products.
How long does makeup
last? Liquid foundations have a shelf-life of one
year. The following are signs that are indicative of when
it's time to discard: strange color, odor, and
thickening.
Continuing with how
long does makeup last . . . Lipstick has a shelf-life of one to
two years. Look for odor, stickiness, and breakage as
signs of when to discard.
More tips on how
long makeup lasts . . . Eye shadow has a shelf-life of two to
three years. If the color should change and the eye shadow
stops going on smoothly . . . it's probably a good time to
discard it.
More tips on how
long makeup lasts . . .Mascara has a shelf-life of four to six
months. If it starts to dry out, clump, and have an odor,
it's time to discard it.
If you have longed
for curls, but were born with stiff-straight hair, ask your
stylist about Helix shears. With these special scissors,
your stylist can give your hair curl and volume without any
chemicals.
Whether curly hair
is permed or natural, it needs protection against the
elements. Rely on leave-in conditioner to make it less
prone to frizz and easier to manage. Curly hair frizzes
easily because of its coarse texture.
Continuing with curl
maintenance, for best results, curly hair should be combed, not
brushed. When possible, curly hair should also be dried naturally.
To get spiral curls
without a perm, take a fork, and pick up about an inch of
hair. Wrap it around the fork (just like you would
spaghetti). Spray it with hairspray and blow it dry.
The heat from the metal in the fork creates a long-lasting curl.
I can usually spot
someone who's gone into an extreme dieting mode by the texture
of her hair. It becomes dull and lifeless due to the lack
of fat in the diet. Add good fats like olive oil and fish
oil.
To create extra body
to fine, limp hair, use a volumizing spray at the roots before
blow-drying. Use a large round brush at least two inches
in diameter. Keep brush at roots, rather than the ends
when blow-drying. Finish by setting the crown in velcro
rollers.
Premature graying
may be the result of diet. Trace minerals such as iron and
copper maintain hair pigment. The best way to add iron to
your diet is with red meat. Those of you who try to stay
away from red meat should start adding eggs and dark-colored
vegetables and fruits to your diet.
Long-wearing
foundation is usually too dry to use around the eyes and
mouth. Add a little moisturizer to the foundation and
gently pat into these areas.
Olive oil is an all
natural substance that models rely on when they're in the
sun. Not only does it protect hair from the sun's harsh
rays, but it is enhanced as super conditioner by the sun's
natural heat.
Did you know that
vinegar will help your body to burn fat, rather than store
it? Take two teaspoons of vinegar mixed with a glass of
water at each meal. Use any vinegar that appeals to
you. Apple cider vinegar is a delicious flavor to
try. Vinegar is a natural storehouse of vitamins and
minerals. Give it a try!
The neck is often
one of the most neglected areas, yet it's the first place where
the signs of aging appear. Always take your cleanser and
creams over the entire throat area, rinsing thoroughly.
Make certain to apply all creams with firm upward strokes.
This should improve the appearance of your neck now, and
minimize future problems.
Much of the evidence
of aging, rough skin, wrinkles, age spots, etc., are really the
result of too much sun. You should always make sun
protection a priority. Use a sunscreen formulated for your
skin along with your moisturizer. Always apply lots of it
not only to your face, but also to your neck, hands, and
hairline.
A continual menu of
stress causes the skin to become sensitive and prone to
breakouts. Regular exercise and meditation will help
diffuse its effects. Lying on a bed with your head hanging
down off the side is a super destresser.
Although going
through a rigorous workout routine just before bed can keep you
awake, regular exercise may help you to sleep longer and more
soundly. If you should find yourself "wired", do
some easy stretching to relax and soothe your muscles, and
promote those zzzz's.
If you are the
victim of irregular menstrual cycles, check your sex life.
Researchers have found that women who have sex every week are
more likely to have regular menstrual cycles of 28 or 29 days. Sex
is also a great stress reliever.
Continuing with
using sex as a health tool, it has been found that women who
have sex regularly find that their skin tone is better.
This is due to the level of estrogen being raised. It may
in fact be the reason that people who are in love look so
radiant. Increased levels of hormones are also said to
cause hair to grow and shine.
Try to give your
legs a light scrub with a loofah sponge before you shave
them. This will get rid of all the excess dead skin cells
that may otherwise clog up your razor. If you use a
double-edge razor, then switch to a single-edge one for smoother
results.
Be aware of lighting
when selecting foundation shades. It is best to use
natural lighting near a window when selecting shades.
Avoid fluorescent lighting whenever possible; it washes out many
colors.
Continuing with
selecting foundation shades . . . Throat color is a major
indicator when selecting shades. You want to blend
carefully to avoid a noticeable makeup line. If your
throat is lighter than your complexion, you'll want to select
the lighter foundation.
Continuing with
selecting foundation shades . . . Make sure you realize that the
clothing you're wearing at the time of selecting your foundation
may affect how the shade appears, so you will want to focus your
attention on your face and throat, rather than your overall
appearance.
Did you know that
early wrinkling occurs due to reduced levels of oxygen needed to
keep skin healthy? Smoking is the prime source of oxygen
deprivation. If you are in the process of quitting, be
sure to drink lots of water.
Let your face do the
talking! When it comes to good skin care, the best way to
know what you need is to look at your skin. Don't assume
that just because you've had oily skin all your life, it will
stay that way forever. Skin changes as it ages.
Adjust your routine accordingly.
Toners and liquid
cleansers often contain a fair amount of rubbing alcohol.
Unless you suffer from extremely oily skin, these products will
do more damage than good. If you need a quick pick me up
during the day, try spritzing your face with water instead.
Alpha Hydroxy Acids,
herbal sand cleansers and almond scrubs work great for removing
dead skin cells from your face. It isn't necessary to use
these products more than once a week. If you suffer from
dry skin, use sparingly and only where needed.
Alpha Hydroxy Acid
skin patches can help to remove infected blemishes and old skin
cells, too, but as in last week's tip, shouldn't be used often.
Most Dermatologists
will tell you that buying expensive skin cleansers is not
necessary. Mild soap and warm water, twice daily, is the
most appropriate way to clean normal or oily skin.
Washing dry skin
twice a day is never recommended. If you suffer from oily
skin, washing twice a day is fine. Before scheduling this
routine, be sure you know what type of skin you have
first. Too much washing will strip skin of its natural
protective barriers.
Dry skin will
require rehydrating. Don't overdue it with heavily
perfumed, thick oiled products, though. A scant
application of cold cream before going to bed is perfect.
Not all areas of
flaky skin mean that you're getting dry skin. Small, flaky
patches around your nose, mouth or ears could signal an allergic
reaction to soaps, dirt and germs on telephone receivers,
laundry detergents or environmental toxins.
Popping pimples will
not cause scarring. However, there are times when popping
a skin blemish can lead to more blemishes. Some pimples
contain bacteria which your fingers will redeposit on other
areas of your face. If you must squeeze, wash your hands
thoroughly afterward to avoid spreading bacteria.
Staying active as
you age helps you remain healthy, live longer, and feel
better. More older people than ever before are involved in
exercise and sports. Being physically fit doesn't have to
mean aching muscles from workouts and hard-to-maintain exercise
schedules. Try less active recreation such as walking,
gardening, or golf.
For the next several
weeks I will give tips on how to prevent injury while
exercising. For example, you should always wear the
appropriate safety gear. If you bike, always wear a bike
helmet. You should also wear the appropriate shoes for
each sport.
Continuing from last
week with tips on how to prevent injury while exercising . . .
Always warm-up before you exercise. That could be a
moderate activity such as walking at your normal pace, while
emphasizing your arm movements.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . Follow the 10 percent rule. Never
increase your program (i.e., walking or running distance or
amount of weight lifted) more than 10 percent a week.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . Try not to do the exact same routine two days
in a row. Walk, swim, play tennis, or lift weights.
This works different muscles and keeps exercise more
interesting.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . When working out with exercise equipment, read
instructions carefully before you begin and, if needed, ask
someone qualified to help you.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . Check treadmills or other exercise equipment to
be sure they are in good working order. If you are new to
weight training, make sure you get proper information before you
begin.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . If you exercise for at least 30 minutes a day,
break this into shorter periods of 10 or 15 minutes during the
day.
Continuing from
previous week with tips on how to prevent injury while
exercising . . . Stop exercising if you experience severe pain
or swelling . . . dispelling the myth "no pain, no
gain". Discomfort that persists should always be
evaluated by a physician.
Instead of thinking
in terms of a specific exercise program, work toward permanently
changing your lifestyle to incorporate more activity.
Don't forget that muscles used in any activity, any time of day,
contribute to fitness.
If you're interested
in improving your overall conditioning, health experts recommend
that you should get at least 30 minutes of moderately intense
physical activity on all or most days of the week. I'll
give examples of moderate activity in next week's tip.
Continuing from last week
. . . Examples of moderate activity include brisk walking, cycling,
swimming, or doing home repairs, or yard work. If you can't get
in 30 minutes all at once, aim for shorter bouts of activity (at least
10 minutes) that add up to a half hour per day.
Try working in a
little more movement during the course of the day, i.e., taking
the stairs instead of the elevator; parking at the far end of a
parking lot and walking to the office or store; getting off
public transportation a few blocks before your stop; or taking a
brisk walk when you get the urge to snack.
Some of the benefits
of increased activity are: increased efficiency of the heart
and lungs; reduced cholesterol levels; increased muscle
strength; reduced blood pressure; and weight loss. In the
weeks to follow, I will give other examples of the benefits of
increased activity.
Continuing with the
benefits of increased activity: You should experience an
improved sense of well-being, i.e., more energy; less stress;
improved quality of sleep; improved ability to cope with stress;
and increased mental acuity.
Continuing with the
benefits of increased activity: You should experience an
improved appearance, i.e., weight loss, toned muscles, and an
improved posture. Regardless of your age, gender, or role
in life, you can benefit from regular physical activity.
Continuing with the
benefits of increased activity: You should experience an
enhanced social life, due to improved self-image; increased
opportunities to make new friends; and increased opportunities
to share an activity with friends or family members.
Continuing with the
benefits of increased activity: You should experience an
increased stamina, i.e., increased productivity; increased
physical capabilities; less frequent injuries; and improved
immunity to minor illnesses.
Statistics show that
obesity and the problems that come with it (high blood pressure,
diabetes, stroke, etc.) are on the rise. But statistics
also show that preventive medicine pay off, so don't wait until
your doctor gives you an ultimatum. Take the initiative to
get active now!
We've become a
mechanically mobile society, relying on machines rather than
muscle to get around. Get moving and challenge yourself to
make physical activity more a part of your daily lives!
Increase your pace when
working in the house or yard; Mow your own lawn and rake your own
leaves; Carry your own groceries. Remember that any activity
during the course of the day is better than none at all.
If you're ready to move up
to more vigorous activity, remember that "no pain, no gain"
isn't exactly true. The best-laid plans of many a fitness
program have been ruined by too much enthusiasm on the first day and
sore muscles on the second.
A goal is an end point,
not a beginning, so work toward your goal gradually. Once you're
in better shape, you can gradually increase your time or distance or
change to a more vigorous activity.
If you have
cardiovascular disease, you should check with your physician
before undertaking more vigorous activity. Likewise, if
you're a man over 40 or a woman over 50 with risk factors such
as smoking, high blood pressure, high cholesterol or obesity,
seek your doctor's advice.
The key to a
lifetime of fitness is consistency. Here are some tips to
help you make exercise a habit: Choose an activity you
enjoy; Tailor your program to your own fitness level; Set
realistic goals. I'll give other helpful tips in the next
few weeks.
Continuing with tips
to help you make exercise a habit: Choose an exercise that
fits your lifestyle; Give your body a chance to adjust to your
new routine; Don't get discouraged if you don't see immediate
results. I'll give more habit-forming tips next week.
Continuing with tips
to help you make exercise a habit: Don't give up if you
miss a day; just get back on track the next day; Find a partner
for a little motivation and socialization; Build some rest days
into your exercise schedule. Check next week for more
habit-forming exercise tips.
Continuing with tips
to help you make exercise a habit: It's a good idea to
choose more than one type of exercise to give your body a
thorough workout and to prevent boredom. Also, you might
want to choose one indoor exercise and one outdoor activity to
allow for changes in your schedule or for inclement
weather.
Always listen to
your body. If you have difficulty breathing or experience
faintness or prolonged weakness during or after exercise,
consult your physician.
Very few people live
in a climate that's temperate year-round. But weather
extremes don't have to interfere with your exercise routine if
you make some minor adjustments. When it's hot or humid,
exercise during cooler and/or less humid times of day. Try
early morning or evening. I'll give other hot/humid
weather exercise tips next week.
Continuing with hot
or humid weather exercise tips . . . Drink plenty of fluids,
especially water. Avoid alcohol, which encourages
dehydration. I'll give other hot/humid weather exercise
tips next week.
Continuing with hot
or humid weather exercise tips . . . Wear light, loose-fitting
clothing. Stop exercising at the first sign of muscle
cramping or dizziness.
Did you know you
need to burn off 3,500 calories more than you take in to lose
just one pound? If you're overweight, eating your usual
amount of calories while increasing activity is good for you,
but eating fewer calories and being more active, is even
better.
Looking for a way to
boost your energy level? Try this tip - each day this
week, drink 2 additional 12-ounce glasses of water and see how
you feel. According to a registered dietician, chronic
dehydration can often lead to fatigue, headaches, and trouble
concentrating. Boosting your water intake can have a big
impact on your well being.
Before making any
major dietary changes, you should check with your doctor.
But there are plenty of small changes you can make on your own,
such as avoiding sweets and salty foods and cutting down on fat
in your diet, especially saturated fat.
Most overweight
people should lose weight gradually. For safe and healthy
weight loss, try not to exceed a rate of two pounds per
week. Sometimes, people with serious health problems
associated with obesity may have legitimate reasons for losing
weight rapidly. If so, a physician's supervision is
required.
There are lots of
reasons for people who are overweight or obese to lose
weight: To be healthier; To look better; To feel better;
To have more energy. No matter what the reason, successful
weight loss and healthy weight management depend on sensible
goals and expectations.
When it comes to
losing weight, if you set sensible goals for yourself, chances
are you'll be more likely to meet them and have a better chance
of keeping the weight off. In fact, losing even 5 to 10
percent of your weight is the kind of goal that can help improve
your health.
Fad diets that
ignore the principles of dietary guidelines may result in
short-term weight loss, but may do so at the risk of your
health. How you go about managing your weight has a
lot to do with your long-term success. Unless your health
is seriously at risk due to complications from being overweight
or obese, gradual weight loss should be your rule - and your
goal.
See your doctor for
advice about your overall health risk and the weight loss
options that are best for you. Together, decide whether
you should go on a moderate diet (1200 calories daily for women,
1400 calories daily for men), or whether other options might be
appropriate.
Follow a
calorie-reduced, but balanced diet that provides for as little
as one or two pounds of weight loss a week. Be sure to
include at least five servings a day of fruits and vegetables,
along with whole grains, lean meat and low fat dairy products. It's
not "miracle" science - just common sense. Most
important, it's prudent and healthy.
You should ignore
products and programs that promise quick and easy weight loss
results, or that promise permanent results without permanent
changes in your lifestyle. Any ad that says you can lose
weight without lowering the calories you take in and/or
increasing your physical activity, is selling fantasy and false
hope.
Losing weight may
not be effortless, but it doesn't have to be complicated.
To achieve long-term results, it's best to avoid quick-fix
schemes and complex regimens. Focus instead on making
modest changes to your life's daily routine. A balanced,
healthy diet and sensible, regular exercise are the keys to
maintaining your ideal weight.
Here are some tips
to reduce fat and cholesterol in your diet: You should
steam, boil, bake or microwave vegetables rather than frying
them; Also try flavored vinegars or lemon juice on salads or use
smaller servings of oil-based or low-fat salad dressings.
For the next few weeks, I'll give more tips to help reduce fat
and cholesterol in your diet.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . Try
whole-grain flours to enhance flavors of baked goods made with
less fat and few or no cholesterol- containing
ingredients. Check next week for more ways to reduce fat
and cholesterol in your diet.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . Replace
whole milk with low-fat or skim milk in puddings, soups and bake
products. Check next week for more fat and cholesterol
reducing tips.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . Substitute
plain low-fat yogurt or blender-whipped low-fat cottage cheese
for sour cream or mayonnaise. Check next week for more fat and cholesterol
reducing tips.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . Choose
lean cuts of meat, and trim fat from meat and poultry before and
after cooking. Always remove skin from poultry before or
after cooking. Check next week for more fat and cholesterol
reducing tips.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . It's
better to roast, bake, broil, or simmer meat, poultry and fish
rather than frying them. Check next week for more fat and cholesterol
reducing tips.
Continuing with tips
to help reduce fat and cholesterol in your diet . . . Cook meat
or poultry on a rack so the fat will drain off. Use a
non-stick pan for cooking so added fat is unnecessary.
Check next week for more fat and cholesterol
reducing tips.
Continuing with tips to
help reduce fat and cholesterol in your diet . . . Chill meat and
poultry broth until the fat becomes solid. Remove the fat before
using the broth. Check next week for more fat and cholesterol
reducing tips.
Continuing with tips to
help reduce fat and cholesterol in your diet . . . Limit egg yolks to
one per serving when making scrambled eggs. Use additional egg
whites for larger servings. Check next week for more fat and
cholesterol reducing tips.
Continuing with tips to
help reduce fat and cholesterol in your diet . . . Try substituting
egg whites in recipes calling for whole eggs. Use two egg whites
in place of one whole egg in muffins, cookies and puddings.
Why should older people be
concerned about nutrition? Nutrition remains important
throughout life. Many chronic diseases that develop late in
life, such as osteoporosis, can be influenced by earlier poor eating
habits. Check next week for more reasons for concerns about
nutrition.
Continued concerns about
nutrition . . . Insufficient exercise and calcium intake, especially
during adolescence and early adulthood, can significantly increase the
risk of osteoporosis, a disease that causes bones to become brittle
and crack or break. Check next week for more reasons for
concerns about nutrition.
Good nutrition in the
later years can still help lessen the effects of diseases prevalent
among older adults or improve the quality of life in those who have
diseases such as osteoporosis, obesity, high blood pressure, heart
disease, certain cancers, and gastrointestinal problems. Check
next week for more reasons for concerns about nutrition.
Studies show that a good
diet in later years helps both in reducing the risk of the diseases
mentioned last week and in managing the diseases' signs and symptoms.
Poor nutrition, on the other hand, can prolong recovery from
illnesses, increase the costs associated with those illnesses, and
lead to a poorer quality of life.
Are there nutritional
differences between fresh foods and canned foods? The heating
process during canning destroys from one-third to one-half of vitamins
A and C, riboflavin, and thiamin. For every year the food is
stored, canned food loses an additional 5 to 20% of these vitamins.
However, the amounts of other vitamins are only slightly lower in
canned food than in fresh food.
Continuing with whether
there are nutritional differences between fresh foods and canned foods
. . . Most produce will begin to lose some of its nutrients when
harvested. When produce is handled properly and canned quickly
after harvest, it can be more nutritious than fresh produce sold in
stores.
Continuing with whether
there are nutritional differences between fresh foods and canned foods
. . . When refrigerated, fresh produce will lose half or more of some
of its vitamins within 1 to 2 weeks. If it's not kept chilled or
preserved, nearly half of the vitamins may be lost within a few days
of harvesting.
What are some tips in
choosing a snack? Today, it's easier than ever to find a version
of your favorite brand or type of snack food that is lower in fat or
sodium--or both--than the "regular" version. With a
bit of comparison shopping, you'll find snack foods you can enjoy,
even if you're on a restricted diet. Next week I'll give you
some of the descriptors to look for.
Here are some descriptors
to look for when choosing a snack....Fat-free: less than 0.5 grams (g)
of fat per serving; Low-fat: 3 g or less per serving (if the serving
size is 30 g or less or 2 tablespoons or less, no more than 3 g of fat
per 50 g of the food). Check next week for more descriptors to
look for.
Continuing with what
descriptors to look for when choosing a snack....Light: one-third
fewer calories or half the fat of the "regular" version;
Low-sodium: 140 milligrams (mg) or less per serving (if the serving
size is 30 g or less or 2 tablespoons or less, no more than 140 mg of
sodium per 50 g of the food).
Continuing with what
descriptors to look for when choosing a snack... Lightly
salted: at least 50 percent less sodium per serving than the
"regular" version; Reduced: when describing fat,
sodium or calorie content, the food must have at least 25
percent less of these nutrients than the "regular"
version.
Although nutrition
science is constantly evolving, here are some generally-accepted
guidelines for losing weight: Consult with your doctor, a
dietician, or other qualified health professional to determine
your ideal healthy body weight; Eat smaller portions and choose
from a variety of foods. Check next week for more weight
loss guidelines.
Continuing with
generally accepted guidelines for losing weight: Load up
on foods naturally high in fiber, i.e., fruits, vegetables,
legumes, and whole grains; Try exercising at least three times a
week. Check next week for more weight loss guidelines.
Continuing with
generally accepted guidelines for losing weight: Limit
portions of foods high in fat: dairy products like cheese,
butter, and whole milk; red meat; cakes and pastries.
Remember, you are what you eat!
Almost any of the
commercial weight-loss programs can work, but only if they
motivate you sufficiently to decrease the amount of calories you
eat or increase the amount of calories you burn each day (or
both).
A responsible and
safe weight-loss program should be able to document for you
five features: First, the diet should be safe. It
should include all of the Recommended Daily Allowances (RDAs)
for vitamins, minerals, and protein. The weight-loss diet
should be low in calories only, not in essential food
items. Check next week for more features.
Continuing with
responsible weight-loss features: Your program should be
directed towards a slow, steady weight loss unless your doctor
feels your health condition would benefit from more rapid weight
loss. Expect to lose only about a pound a week after the
first week or two. Check next week for more features.
Continuing with
responsible weight-loss features: With many calorie-restricted
diets there is an initial rapid weight loss during the first 1
to 2 weeks, but this loss is largely fluid. The initial
rapid loss of fluid is also regained rapidly when you return to
a normal-calorie diet. Thus, a reasonable goal of weight
loss must be expected. Check next week for more features.
Continuing with
responsible weight-loss features: If you plan to lose more than
15 to 20 lbs., have any health problems, or take medication on a
regular basis, you should be evaluated by your doctor before
beginning your weight-loss program. A doctor can assess
your general health and medical conditions that might be
affected by dieting and weight loss. Check next week for more features.
Continuing with
responsible weight-loss features: If you plan to use a very
low-calorie diet (a special liquid formula diet that replaces
all food intake for 1 to 4 months), you definitely should be
examined and monitored by a doctor. A doctor will be
able to advise you on the need for weight loss, the appropriateness of the weight-loss program, and a sensible goal
of weight loss for you. Check next week for more features.
Continuing with
responsible weight-loss features: Your program should include
plans for weight maintenance after the weight loss phase is
over. It is of little benefit to lose a large amount of
weight only to regain it. Weight maintenance is the most
difficult part of controlling weight and is not consistently
implemented in weight-loss programs. Check next week for more features.
Continuing with
responsible weight-loss features: The program you select should
include help in permanently changing your dietary habits and
level of physical activity, to alter a lifestyle that may have
contributed to weight gain in the past. Check next week for more
weight-loss features.
Continuing with
responsible weight-loss features: Your program should also
provide behavior modification help, including education in
healthy eating habits and long-term plans to deal with weight
problems. Check next week for more
weight-loss features.
Continuing with
responsible weight-loss features: One of the most important
factors in maintaining weight loss appears to be increasing
daily physical activity, often by sensible increases in daily
activity, as well as incorporating an individually tailored
exercise program. Check next week for more
weight-loss features.
Continuing with
responsible weight-loss features: A commercial weight-loss
program should provide a detailed statement of fees and costs of
additional items such as dietary supplements.
When following a
low-calorie diet, remember that no one should consume less than
1200-1500 calories a day. Low- calorie diets (800-1000
calories) are strictly for short term. They should only
be used under proper medical supervision. Check next week
for more low-calorie tips.
Low-calorie diets (800-1000
calories), unless used under medical supervision, will make you
unhealthy. They won't help you lose weight
permanently. So don't waste your time on a diet that won't
work! Check next week
for more low-calorie tips.
If you have a
serious weight problem, don't force yourself to follow a
low-calorie diet. Your best option is to see your doctor
and enroll in a long-term treatment program that includes
permanent lifestyle changes like, healthier eating, regular
physical activity and an improved outlook on food. Without
such a long-term commitment, your weight will simply drift back
up the scale.
Overwhelming
evidence suggests that the best diet is a balanced low fat diet
that is high in healthy carbohydrates, and moderate in
protein. It should be rich in whole grains, fruits, and
vegetables, which are specially recommended for weight control
and preventing diseases such as cancer and heart disease.
Check next week for more best diet evidence.
If you increase your
consumption of carbohydrates and reduce your consumption of fat,
you will be able to lose body fat and maintain your weight loss
without counting calories or embarking on awkward or
life-changing slimming regimes.
The hot summer
months have arrived. The hotter the weather, the harder
your body has to work to stay cool. If your body can't
keep up with the heat, a serious condition known as heat
stress results. Here's how to prevent it at work or at
home: Drink plenty of water before work, during breaks and after
your shift. I'll give more tips in the following weeks to
prevent this dangerous condition.
Continuing with
beating the heat and avoiding heat stress: Try to drink
water every 20 minutes when you're in the heat. If your
urine is clear and pale, you are probably drinking enough
fluids. Check next week for more tips.
Continuing with
beating the heat and avoiding heat stress: Avoid heavy
meals. They divert blood to the digestive system, and make
it more difficult for your body to regulate your
temperature. Check next week for more tips.
Continuing with
beating the heat and avoiding heat stress: Wear
lightweight or summer weather uniforms or clothing; and adjust
your activity in accordance to heat, humidity, and wind level. Check next week for more tips.
Continuing with
beating the heat and avoiding heat stress: Increase the
time you spend in hot environments gradually . . . and always
protect yourself from the sun with sunscreen. Check next week for more tips.
Continuing with
beating the heat and avoiding heat stress: Avoid caffeine
- it increases urination and can lead to increased water loss. Check next week for more tips.
Continuing with
beating the heat and avoiding heat stress: Stay physically
fit. Being in good physical condition allows the body to
work more efficiently, even under stress. Check next week for more tips.
Heat stress affects
people of all ages and can be life threatening for some.
The elderly and people taking certain medications are at
risk. Check with your physician or pharmacy to determine
if the medication you are taking may contribute to heat stress
when you are working in a hot environment. Check next week
for more tips.
Early warning signs
of heat stress include feeling hot, uncomfortable, and
listless. More serious warning signs include dizziness;
rapid heartbeat; diarrhea; arm, leg or stomach cramps. Check next week for more
serious warning signs.
Continuing with more
serious warning signs of heat stress: Throbbing headache;
Heavy sweating; Dry skin; Chest pain; Serious weakness, fatigue;
Breathing problems; Nausea; Vomiting; and Collapse. If
someone experiences these warning signs of heat stress, get them
out of the heat, cool them down, and seek medical
attention.
Strength training
can help control weight and build stronger muscles and
bones. We have more than 600 muscles throughout our
bodies. Without enough activity, muscle mass decreases by
about 1 percent each year after age 30. That means by age
70, one could have only half the strength possessed at age
30. Check next week for more strength training tips.
You can stop, and
even reverse the process of losing strength as you age by doing
simple strength-building exercises 2 or 3 times a week in
addition to an aerobic routine. Aerobic exercise improves
the heart and blood vessels, lowers blood pressure, burns body
fat, and improves blood sugar and cholesterol. But it
won't increase muscle strength and bone density the way strength
training does. Check next week for more strength training tips.
Strength training
can improve your ability to control your weight, help you look
and feel fit, increase both strength and balance, build
sturdier, denser bones, and increase your ability to perform
daily activities. Check next week for more strength training tips.
Other possible
strength-training benefits include reducing your risk of Type 2
diabetes, improving your ratio of good to bad cholesterol and
lowering your blood pressure. Check with your doctor
before starting an exercise program if you're over 40 or have a
medical condition.
What are some of the
questionable weight loss products? Some dieters peg their
hopes on pills and capsules that promise to "burn",
"block", "flush", or otherwise eliminate fat
from the system. But science has yet to come up with a
low-risk "magic bullet" for weight loss. Check
next week for more on questionable weight loss products.
Some diet pills may
help control the appetite, but they can have serious side
effects. (Amphetamines, for instance, are highly addictive
and can have an adverse impact on the heart and central nervous
system.) Other pills are utterly worthless. Check
next week for more on questionable weight loss products.
The FDA (Food and
Drug Administration) has banned 111 ingredients once found in
over-the-counter diet products. None of these substances,
which include alcohol, caffeine, dextrose, and guar gum, have
proven effective in weight-loss or appetite suppression. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
Diet patches, which are worn on the skin, have not been proven
to be safe or effective. The FDA has seized millions of
these products from manufacturers and promoters. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
"Starch blockers" promise to block or impede starch
digestion. Not only is the claim unproven, but users have
complained of nausea, vomiting, diarrhea, and stomach
pains. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
"Fat blockers" purport to physically absorb fat and
mechanically interfere with the fat a person eats . . . another
unproven claim. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
"Magnet" diet pills allegedly "flush fat out of
the body." The Federal Trade Commission has brought
legal action against several marketers of these pills. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
Glucomannan is advertised as the "Weight Loss Secret That's
Been in the Orient for Over 500 Years." There is
little evidence supporting this plant root's effectiveness as a
weight-loss product. Check
next week for more on questionable weight loss products.
Some bulk producers or fillers, such as fiber-based products,
may absorb liquid and swell in the stomach, thereby reducing
hunger. Some fillers, such as guar gum, can even prove
harmful, causing obstructions in the intestines, stomach, or
esophagus. Check
next week for more on questionable weight loss products.
Beware of the
following products that are touted as weight-loss wonders:
Electrical muscle stimulators have legitimate use in physical
therapy treatment. But the FDA has taken a number of them
off the market because they were promoted for weight loss and
body toning. When used incorrectly, muscle stimulators can
be dangerous, causing electrical shocks and burns.
Losing weight
sensibly and safely requires a multifaceted approach that
includes setting reasonable weight-loss goals, changing eating
habits, and getting adequate exercise. Appetite
suppressants (diet pills) or other products may help some people
over the short term, but they are not a substitute for adopting
healthful eating habits over the long term.
In the next few
weeks I will give good reasons why you should avoid high protein
diets: They have been known to violate almost every known
fact about nutritionally balanced eating. For some
dieters, these diets can even be life-threatening. Check
next week for more reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: Popular high protein diet foods are high in
cholesterol and saturated fat, which are now established as
major culprits in heart attacks and strokes. Check next week for more reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They overload you with protein, which results in
loss of calcium from your bones, which may lead to
osteoporosis. Protein overload also pressurizes your
kidneys as they try to eliminate large amounts of urea, a
by-product of protein metabolism.
Continuing with good reasons why you should avoid high protein
diets: They deprive you of carbohydrates, the nutrient
group most readily converted to energy. Even moderately
active people will notice this lack during exercise. Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They deprive your brain of glucose, which it needs
for normal functioning. The result is a slowdown in
thinking and reaction time. Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They deprive you of the enormous benefits of fiber,
which is a form of carbohydrate (cellulose). Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They are deficient in essential vitamins.
Some high protein diets even require you to take vitamin
supplements for the sake of your health. Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They forbid foods known to lower the risk of heart
disease and many cancers, and they can cause potentially
dangerous changes in your body chemistry. Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: They deliver temporary weight loss. But a
large part of it is water weight and lean muscle mass - not
fat. (You lose water because your kidneys try to get rid
of the excess waste products of protein and fat, called ketones,
that your body makes.) Check
next week for more good reasons to avoid high protein diets.
Continuing with good reasons why you should avoid high protein
diets: And finally, it's worth knowing that while your
body burns up 23 calories for every 100 carbohydrate calories it
'digests', it only burns up 3 calories for every 100 fat
calories it 'digests'. So a high protein, low carbohydrate
diet makes it easier for you to stay fat!
Obesity is a chronic
condition. Too often it is viewed as a temporary problem
that can be treated for a few months with a strenuous
diet. However, as most overweight people know, weight
control must be considered a life-long effort. To be safe
and effective, any weight-loss program must address the
long-term approach or else the program is largely a waste of
money and effort.
The real secret to
losing weight is believing that you can do it! You
can try all the diets and weight loss programs you like, but if,
in your heart of hearts, you do not believe that you can
lose weight, you never will. And even if you do, it won't be
long before you regain it. To be continued . . .
Continued from last
week . . . for example, you probably know several people who
have been dieting on and off for years. By now, they know
exactly what foods make them fat and yet they never manage to
stay off them for long. Why not? Because in their
hearts, they lack confidence in themselves.
Although they want to lose weight, they do not think they can.
Take people who are
seriously overweight . . . every so often their doctor puts them
on a diet, but they never stick to it for long. Why
not? Because deep down they do not think they are meant
to be slim. As a result, despite increasing discomfort,
they get heavier and heavier. To be continued next week .
. .
You must stop
thinking of yourself as naturally fat. NO ONE is naturally
fat - not me, not you, not anyone! We may each have a
different shape, different sized bones and different genes, but
no one is doomed to be fat. To be continued . . .
You may be
overweight at the moment, in fact you may have been overweight
for years, but this does not mean you have to STAY
overweight! Everyone has the power inside them to
lose weight, and that includes you! But you have to
fire yourself up! You have to stand up and believe in
yourself! To be continued . . .
Once you believe in
yourself, nothing will stop you from losing weight. Not
cookies, not burgers, not even your favorite ice cream!
The problem is, many people still cling to the idea that losing
weight requires superhuman willpower. This is simply not
true! The truth is, losing weight is quite easy. All
you need is faith in your ability to do it. The rest is a
matter of time. Check next week for more tips.
Let's talk about
creating a healthy lifestyle . . . Eating the right foods and
the right amounts of foods can help you live a longer, healthier
life. Research has proven that many illnesses, such as
diabetes, heart disease, and high blood pressure, can be
prevented or controlled by eating right. Check next week
for more tips on this subject . . .
Continuing with
creating a healthy lifestyle . . . Getting the nutrients you
need, such as calcium and iron, and keeping your weight under
control can help. Try to balance the calories you get from
food with the calories you use through physical activity.
It is never too late to start eating right. Check next week
for more tips on this subject . . .
Continuing with
creating a healthy lifestyle . . . Eating a variety of foods,
especially the following: Vegetables (choose dark-green
leafy and deep-yellow vegetables; Fruits (choose citrus fruits
or juices, melons, and berries; Dry beans (such as red beans,
navy beans, and soybeans), lentils, chickpeas, and
peanuts. Check next week
for more tips on this subject . . .
Continuing with
creating a healthy lifestyle . . . Eating a variety of foods,
especially the following: Whole grains, such as wheat,
rice, oats, corn, and barley; Whole grain breads and cereals,
are also good for you. Check next week
for more tips on this subject . . .
Continuing with
creating a healthy lifestyle . . . You should eat foods low in
fat, saturated fat, and cholesterol, especially the
following: fish; poultry prepared without skin; lean meat;
and low-fat dairy products. Check next week for tips on
weight control.
Weighing too much or
too little can lead to health problems. After age 45, many
people gain too much weight. You can control your weight
by eating healthy foods and by being physically active.
Ask your health care professional what is a healthy weight for
you and what are some ways in which you can control your
weight. Check next week for more tips.
Research shows that
physical activity can help prevent at least six diseases:
heart disease, high blood pressure, obesity, diabetes,
osteoporosis, and mental disorders, such as depression.
Physical activity also will help you feel better and stay at a
healthy weight. Check next week for more tips.
Research suggests
that brisk walking can be just as good for you as an activity
such as jogging. Try to do a total of 30 minutes of
constant physical activity, such as fast walking, most days of
the week. Of course, before you start being physically
active, talk with you doctor about ways to get started.
Check next week for more tips.
Choose something
that fits into your daily life, such as walking, gardening,
raking leaves, or even washing windows. Choose an activity
you like, such as dancing or swimming. Try a new activity,
like biking. Ask a friend to start with you, or join a
group. These are all activities you can do to stay
healthy.
Check next week for more tips.
Beat the heat!
The hotter the weather, the harder your body must work to keep
cool. Your heart beats faster to keep blood flowing and
heavy sweating can lower essential body fluids. When
you're active in the hot sun, take breaks, rest in the shade and
drink water to avoid dehydration. Check next week for more
tips.
Heat exhaustion is a
milder form of heat-related illness that can develop after
several days of exposure to high temperatures and inadequate or
unbalanced replacement of fluids. Warning signs of heat
exhaustion include heavy sweating; paleness; muscle cramps;
tiredness; weakness; dizziness; headache; nausea; or
fainting. Check next week for more heat-related illnesses.
Those most prone to
heat exhaustion are elderly people, people with high blood
pressure, and people working or exercising in a hot
environment. The pulse rate will be fast and weak, and
breathing will be fast and shallow. If heat exhaustion is
untreated, it may progress to heat stroke. Seek medical
attention immediately. Check next week for more heat-related illnesses.
Tips for preventing
heat-related illness continued . . . drink more fluids
(non-alcoholic), regardless of your activity level. Don't
wait until you are thirsty to drink. Warning: if
your doctor generally limits the amount of fluid you drink or
has you on water pills, ask him how much you should drink while
the weather is hot. Check next week for more heat-related
tips.
Tips for preventing
heat-related illness continued . . . don't drink liquids that
contain caffeine, alcohol, or large amounts of sugar - these
liquids can actually cause you to lose more body fluid.
Also, avoid very cold drinks, because they can cause stomach
cramps. Check next week for more heat-related
tips.
Tips for preventing
heat-related illness continued . . . Stay indoors and, if at all
possible, stay in an air-conditioned place. If your home
does not have air conditioning, go to the shopping mall or
public library - even a few hours spent in air conditioning can
help your body stay cooler when you go back into the heat.
Check next week for more heat-related
tips.
Tips for preventing
heat-related illness continued . . . Electric fans may provide
comfort, but when the temperature is in the high 90s, fans will not
prevent heat-related illness. Taking a cool shower or bath, or
moving to an air-conditioned place is a much better way to cool
off. Check next week for more heat-related
tips.
Although any one at
any time can suffer from heat-related illness, some people are
at greater risk than others. Check regularly on infants
and young children; people aged 65 or older; people who have a
mental illness; and those who are physically ill, especially
with heart disease or high blood pressure. Check next week for more heat-related
tips.
If you must be out
in the heat, limit your outdoor activity to morning and evening
hours. Cut down on exercise. If you must exercise,
drink two to four glasses of cool, non-alcoholic fluids each
hour. A sports beverage can replace the salt and minerals
you lose in sweat. Warning: If you are on a
low-salt diet, talk with your doctor before drinking a sports
beverage. I'll wrap up heat-related tips next week.
Heat-related tips
continued . . . Wear lightweight, light-colored, loose-fitting
clothing; Try to rest often in shady areas; Protect yourself
from the sun by wearing a wide-brimmed hat and sunglasses; and
lastly, Put on a sunscreen of SPF 15 or higher (the most effective
products say "broad spectrum" or "UVA/UVB
protection" on their labels).
Did you know that
walking poses few health risks? If you are free of serious
health problems, you can start walking today. Walking is
not as strenuous as running, bicycling, or swimming, and
consequently, involves almost no risk to health. Of
course, this statement assumes that you will exercise good
judgment and not try to exceed the limits of your condition.
Often dismissed in
the past as being "too easy" to be taken seriously,
walking recently has gained new respect as a means of improving
physical fitness. Studies show that, when done briskly on
a regular schedule, it can improve the body's ability to consume
oxygen during exertion, lower the resting heart rate, reduce
blood pressure, and increase the efficiency of the heart and
lungs. It also helps burn excess calories.
Walking is easily
the most popular form of exercise for all ages. Other
activities generate more conversation and media coverage, but
none of them approaches walking in number of participants.
Approximately half of the 165 million American adults (18 years
of age and older) claim they exercise regularly, and the number
who walk for exercise is increasing every year. Check next
week for more information on walking.
Walking today is
riding a wave of popularity that draws its strength from a
rediscovery of walking's utility, pleasures, and health- giving
qualities. Walking is the only exercise in which the rate
of participation does not decline in the middle and later years. So get out there and start walking! More on
walking next week.
People walk for many
reasons: for pleasure ... to rid themselves of tensions ... to
find solitude ... or to get from one place to another.
Nearly everyone who walks regularly does so, at least in part,
because of a conviction that it is good exercise! Walking
is the slower, surer way to fitness. Check next week for
more walking tips.
Walking burns
approximately the same amount of calories per mile as does
running, a fact particularly appealing to those who find it
difficult to sustain the jarring effects of long distance
jogging. Brisk walking one mile in 15 minutes burns just
about the same number of calories as jogging an equal distance
in 8-1/2 minutes. Check next week for more walking tips.
In weight-bearing
activities like walking, heavier individuals will burn more
calories than lighter persons. For example, studies show
that a 110-lb. person burns about half as many calories as a
216-lb. person walking at the same pace for the same
distance. And although increasing walking speed does not
burn significantly more calories per mile, a more vigorous
walking pace will produce more dramatic conditioning
effects. Check next week for more walking tips.
When looking at the
benefits to heart/lung endurance, how far one improves depends
on his/her initial fitness level. Someone starting out in
poor shape will benefit from a slow speed of walking whereby
someone in better condition would need to walk faster and/or
further to improve. Check next week for more walking tips.
Continuing from last
week, recent studies show that there are also residual benefits
to vigorous exercise. For a period of time after a dynamic
workout, one's metabolism remains elevated above normal, which
results in additional calories burned. Check next week for
more tips on walking.
Continuing from last
week...in some weight-loss and conditioning studies, walking
actually has proven to be more effective than running and other
more highly-touted activities. That's because its
virtually injury-free and has the lowest dropout rate of any
form of exercise. Check next week for
more tips on walking.
Continuing from last
week...like other forms of exercise, walking appears to have a
substantial psychological payoff. Beginning walkers almost
invariably report that they feel better and sleep better, and
that their mental outlook improves...so get out there and start
walking! Check next week for
more tips on walking.
Continuing from last
week... walking can also exert a favorable influence on personal
habits. For example, smokers who begin walking often cut
down or quit. There are two reasons for this. One,
it is difficult to exercise vigorously if you smoke, and two,
better physical condition encourages a desire to improve other
aspects of one's life. Check next week for
more tips on walking.
Here are some tips
to help you develop an efficient walking style: Hold your
head erect and keep your back straight and your abdomen
flat. Your toes should point straight ahead and your arms
should swing loosely at your sides. Land on the heel of
your foot and roll forward to drive off the ball of your
foot. Walking only on the ball of your foot, or in a
flat-footed style, may cause fatigue and soreness. Check
next week for more tips on walking.
Continuing with tips
to help you develop an efficient walking style: Take long,
easy strides, but don't strain for distance. When walking
up or down hills, or at a very rapid pace, lean forward
slightly. Also, breathe deeply (with mouth open, if that
is more comfortable). Check
next week for more tips on walking.
What makes a walk a
workout? It is largely a matter of pace and
distance. When you're walking for exercise, you don't
saunter, stroll, or shuffle. Instead you move out at a
steady pace that is brisk enough to make your heart beat faster
and cause you to breathe more deeply. Check next week for
more tips on walking.
What should you wear
when walking? A good pair of shoes is the only
"special equipment" required by the walker. Any
shoes that are comfortable, provide good support, and don't
cause blisters or calluses will do...check next week and I'll
give some suggestions to help you make your selection.
Continuing with what
to wear when walking...Good running shoes (the training models
with heavy soles) are good walking shoes, as are some of the
lighter trail and hiking boots and casual shoes with heavy
rubber or crepe rubber soles. Check next week for more
tips on what to wear when walking.
Continuing with what
to wear when walking...Whatever kind of shoe you select, it
should have arch supports and it should elevate the heel
one-half to three-quarters of an inch above the sole of the
foot. Check next week for more
tips on what to wear when walking.
Continuing with what
to wear when walking...Choose a shoe with uppers made of
materials that "breathe," such as leather or nylon
mesh. Weather will dictate the rest of your attire...I'll
discuss weather and walking next week.
Continuing with
weather and walking...As a general rule, you will want to wear
lighter clothing than temperatures seem to indicate.
Walking generates lots of body heat, negating the need for heavy
clothing. Check next week for more on weather and walking.
Continuing with
weather and walking...In cold weather, it is better to wear
several layers of light clothing than one or two heavy
layers. The extra layers help trap heat, and they are easy
to shed if you get too warm. A wool watch cap or ski cap
will also help trap body heat and provide protection for the
head in very cold temperatures. Check next week for more
tips on walking.
Walking is good
exercise for the legs, heart, and lungs, but it is not a complete
exercise program. Persons who limit themselves to walking
tend to become stiff and inflexible, with short, tight muscles
in the back and backs of the legs. Check next week for
more tips on walking.
People who limit
themselves to walking only may also lack muscle tone and
strength in the trunk and upper body. These conditions can
lead to poor posture and chronic lower-back pain. Next
week I'll give examples of exercises that are designed to
increase flexibility and strength and to serve as a
"warm-up" for walking.
In the next few
weeks I will give examples of exercises you should do before
walking: Stretcher - Stand facing a wall arms' length
away. Lean forward and place palms of hands flat against
wall, slightly below shoulder height. Keep back straight,
heels firmly on floor, and slowly bend elbows until forehead
touches wall. Tuck hips toward wall and hold position for
20 seconds. Repeat exercise with knees slightly flexed.
Continuing with
exercises you should do before walking: Reach and Bend -
Stand erect with feet shoulder-width apart and arms extended
over head. Reach as high as possible while keeping heels
on floor and hold for 10 counts. Flex knees slightly and
bend slowly at waist, touching floor between feet with
fingers. Hold for 10 counts (if you can't touch the floor,
try to touch the tops of your shoes). Repeat entire
sequence 2 to 5 times.
Continuing with
exercises you should do before walking: Knee Pull - Lie
flat on your back with legs extended and arms at sides.
Lock arms around legs just below knees and pull knees to chest,
raising buttocks slightly off floor. Hold for 10 to 15
counts. (If you have knee problems, you may find it easier
to lock arms behind knees.) Repeat exercise 3 to 5 times.
Continuing with
exercises you should do before walking: Sit-up - there
are several versions of sit-ups, I will list the easiest to the
most difficult in the next several weeks. When you are
able to do 10 repetitions of the exercise without great
difficulty, move on to the next one. Lie flat on back with
arms at sides, palms down, and knees slightly bent. Bring
head forward until you can see past feet, hold for three counts,
then lower to start position. Repeat exercise 3 to 10
times.
Continuing with the
different versions of Sit-ups - Lie flat on back with
arms at sides, palms down, and knees slightly bent. Roll
forward until upper body is at 45-degree angle to floor, then
return to starting position. Repeat exercise 3 to 10
times. Remember...when you can comfortably do 10
repetitions, move on to the next version.
Continuing with the
different versions of Sit-ups - Lie flat on back with
arms at sides, palms down, and knees slightly bent. Roll
forward to a sitting position, then return to starting
position. Repeat exercise 3 to 10 times. Remember...when you can comfortably do 10
repetitions, move on to the next version.
Continuing with the
different versions of Sit-ups - Lie flat on back with
arms crossed on chest and knees slightly bent. Roll
forward to sitting position, then return to starting position. Repeat exercise 3 to 10 times. Remember...when you can comfortably do 10
repetitions, move on to the next version.
Continuing with the
different versions of Sit-ups - Lie flat on back with
hands laced in back of head and knees slightly bent. Roll
forward to sitting position, then return to starting position.
Repeat exercise 3 to 15 times. Remember...when you can
comfortably do 10 repetitions, move on to the next version.
Now that you have
decided to begin walking for exercise, you may be shocked at how
poor your condition is. If at first you have difficulty in
meeting the standards suggested here, don't be
discouraged. You can systematically build your stamina and
strength back to acceptable levels. Patience is the key to
success. Some experts say that it takes a month of
reconditioning to make up for each year of physical
inactivity.
No one can tell you
exactly how far or how fast to walk at the start, but you can
determine the proper pace and distance by experimenting.
Begin by walking for 20 minutes at least four or five times a
week at a pace that feels comfortable to you. If that
proves to be too tiring, or too easy, reduce or lengthen your
time accordingly. Check next week for more tips.
After you have been
walking for 20 minutes several days a week for one month, start
walking 30 minutes per outing. Eventually, your goal
should be to get to the place where you can comfortably walk
three miles in 45 minutes, but there is no hurry about getting
there. Check next week for more tips.
The speed at which
you walk is less important than the time you devote to it, even
though it is recommended that you walk as briskly as your
condition permits. It takes about 20 minutes for your body
to begin realizing the "training effects" of sustained
exercise. Check next week for more tips.
The "talk
test" can help you find the right pace. You should be
able to carry on a conversation while walking. If you're
too breathless to talk, you're going too fast...adjust your
speed accordingly. Check next week for more tips.
The more often you
walk, the faster you will improve. Three workouts a week
are considered to be a "maintenance level" of
exercise. More frequent workouts are required for swift
improvement. But always stay within your comfort zone or
level, or check with your health professional when it comes to
exercising.
Listen to your body
when you walk. If you develop dizziness, pain, nausea, or
any other unusual symptom, slow down or stop. If the
problem persists, see your physician before walking again.
Check next week for more tips on walking.
Don't try to compete
with others when walking. Even individuals of similar age
and build vary widely in their capacity for exercise. Your
objective should be to steadily improve your own performance,
not to walk farther or faster than someone else. Check
next week for more tips on walking.
The most important
thing about walking is simply to set aside part of each day and
walk! No matter what your age or condition, it's a
practice that can make you healthier and happier! Check
next week for more tips on walking.
In addition to the
qualities it has in common with other activities, walking has
several unique advantages. Some of these are: Almost
everyone can do it. You don't have to take lessons to
learn how to walk. Probably all you need to do to become a
serious walker is step up your pace and distance and walk more
often. Check next week for more unique walking advantages.
Continuing with
unique walking advantages...You can do it almost anywhere.
All you have to do to find a place to walk is step outside of
your door. Almost any sidewalk, street, road, trail, park,
field, or shopping mall will do. The variety of settings
available is one of the things that makes walking such a
practical and pleasurable activity. Check next week for more unique walking advantages.
Continuing with
unique walking advantages...You can do it almost anytime.
Weather doesn't pose the same problems and uncertainties that it
does in many sports, therefore, walking is not a seasonal
activity...you can do it in extreme temperatures that would rule
out other activities. Check next week for more unique walking advantages.
Continuing with
unique walking advantages...It doesn't cost anything.
You don't have to pay fees or join a private club to become a
walker. The only equipment required is a sturdy,
comfortable pair of shoes. Check next week for more tips.
Continuing with tips
on walking...Some very old people and some people who are ill
begin by walking for one or two minutes, resting a minute, and
repeating this cycle until they begin to be fatigued.
Where you have to start isn't important, it's where you're going
that counts. Check next week for more tips.
Continuing with tips
on walking...Most physicians recommend annual physical
examinations for persons over 40 or 45 years of age. Also,
if you have high blood pressure or other cardiovascular
problems, you should consult your physician before beginning any
kind of exercise program. Check next week for more tips.
Sunburn should be
avoided because it damages the skin. Although the
discomfort is usually minor and healing often occurs in about a
week, a more severe sunburn may require medical attention.
Check next week for more tips on sunburn.
Symptoms of sunburn
are well known: skin becomes red, painful, and abnormally warm
after sun exposure. You should consult a physician if the
following symptoms are present: fever; fluid-filled blisters; or
severe pain. Check next week for tips on treating sunburn.
Continuing with
sunburn tips... remember to avoid repeated sun exposure; apply
cold compresses or immerse the sunburned area in cool water;
apply moisturizing lotion to affected areas...do not use salve,
butter, or ointment; and do not break blisters. Check next
week for more tips.
Heat stroke occurs
when the body is unable to regulate its temperature. The
body's temperature rises rapidly, the sweating mechanism fails,
and the body is unable to cool down. Check next week for
more tips on heat stroke.
Continuing with heat
stroke...the body temperature may rise to 106 Degrees F or
higher within 10 to 15 minutes. Heat stroke can cause
death or permanent disability if emergency treatment is not
provided. Check next week for more tips.
Continuing with heat
stroke... recognizing heat stroke warning signs vary, but may
include the following: an extremely high body temperature (above
103 degrees F, orally); red, hot, and dry skin (no sweating);
rapid, strong pulse; throbbing headache; dizziness; nausea;
confusion; unconsciousness. Check next week for tips on
what to do for the above signs.
Continuing with what
to do for heat stroke...call for immediate medical assistance
while you begin cooling the victim. Do the following: get
the victim to a shady area; cool the victim rapidly using
whatever methods you can, i.e., immerse the victim in a tub of
cool water; place the person in a cool shower; spray the victim
with cool water from a garden hose; sponge the person with cool
water; or if the humidity is low, wrap the victim in a cool, wet
sheet and fan him or her vigorously. Check next week for
more heat stroke tips.
Continuing with what to do
for heat stroke...Monitor body temperature, and continue cooling
efforts until the body temperature drops to 101-102 degrees F; If
emergency medical personnel are delayed, call the hospital emergency
room for further instructions; Do not give the victim alcohol to
drink; Get medical assistance as soon as possible. Check next week for
more heat stroke tips.
Continuing with what
to do for heat stroke...Sometimes a victim's muscles will begin
to twitch uncontrollably as a result of heat stroke. If
this happens, keep the victim from injuring himself, but do not
place any object in the mouth and do not give fluids. Check next week for
more heat stroke tips.
Continuing with what
to do for heat stroke...If there is vomiting, make sure the
victim's airway remains open by turning the victim on his or her
side. If you should encounter any of the signs previously
described in the past few weeks, you may be dealing with a
life-threatening emergency. Call for immediate medical
assistance. Check next week for
more tips.
Studies show that
Americans are getting fatter. We are putting on pounds at
an alarming rate. We're sacrificing our health for
super-size portions, large drinks, and two-for-one value meals,
obesity researchers say. It's time to make a change in the
way we eat! Check next week for more tips on this subject.
More than 60 percent
of U.S. adults are either overweight or obese, according to the
Centers for Disease Control and Prevention (CDC). While
the number of overweight people has been slowly climbing since
the 1980s, the number of obese adults has nearly doubled since
then. Something to think about, especially the next time
you say "super size" me!
Excess weight and
physical inactivity account for more than 300,000 premature
deaths each year in the United States, second only to deaths
related to smoking, says the CDC. Start the New Year
right...get physical and shed those extra pounds! Check
next week for more tips on this important subject.
People who are overweight
or obese are more likely to develop heart disease, stroke, high blood
pressure, diabetes, gallbladder disease, and joint pain caused by
excess uric acid (gout), says the CDC. Again, you should do all
possible to maintain a healthy diet and you should also add some form
of exercise to your weekly routine. Check next week for more tips.
Excess weight can
also cause interrupted breathing during sleep (sleep apnea) and
wearing away of the joints (osteo- arthritis)...more reasons to
check your eating habits! Check next week for more tips.
Overweight refers to
an excess of body weight, but not necessarily body fat.
Obesity means an excessively high proportion of body fat.
Health professionals use a system, or measurement, called body
mass index (BMI) to classify an adult's weight as healthy,
overweight, or obese. Check next week for more tips on
this subject.
BMI describes body
weight relative to height and is correlated with total body fat
content in most adults. To get your approximate BMI,
multiply your weight in pounds by 703, then divide the result by
your height in inches, and divide that result by your height in
inches a second time. Check next week for more tips on
this subject.
A BMI from 18.5 up
to 25 is considered in the healthy range, from 25 up to 30 is
overweight, and 30 or higher is obese. Generally, the
higher a person's BMI, the greater the risk for health problems,
according to the National Heart, Lung and Blood Institute (NHLBI).
Check next week for exceptions to these findings.
Exceptions from last
week's tip, for example, very muscular people, like body builders, may
have a BMI greater than 25 or even 30, but this reflects increased
muscle rather than fat. It is excess body fat that leads to the
health problems such as type 2 diabetes, high blood pressure, and high
cholesterol, according to the Food and Drug Administration.
Check next week for more tips on this subject.
In addition to a high BMI,
having excess abdominal body fat is a health risk. Men with a
waist of more than 40 inches around and women with a waist of 35
inches or more are at risk for health problems. Check next week
for more tips on this subject.
Obesity, once
thought by many to be a moral failing, is now often classified
as a disease. Although experts may have different theories
on how and why people become overweight, they generally agree
that the key to losing weight is a simple message: Eat
less and move more! Your body needs to burn more
calories than you take in. Check next week for more tips.
People who are successful
at losing weight and keeping it off usually eat a low-fat,
high-carbohydrate diet, they monitor themselves by weighing in
frequently, they are physically active, and they eat breakfast.
I'll give tips next week on why it's important to eat breakfast while
trying to lose weight.
Eating breakfast
every day is contrary to the typical pattern for the average
overweight person who is trying to diet. Eating
little or no breakfast and a light lunch, increases your
appetite and causes you to consume most of your calories late in
the day, which is obviously not good for weight loss. Check
next week for more tips.
Those most successful in
losing weight report eating a low-calorie, low-fat diet, with about 24
percent of calories from fat. (The Dietary Guidelines for
Americans recommend no more than 30 percent of daily calories from
fat.) They also exercise for about an hour or more a day,
expending about 2,800 calories per week on a variety of activities.
Check next week for more tips.
Losing weight for some is
easy...maintaining it is much harder. The first step to weight
loss is setting a realistic goal. By using a BMI (body mass
index) chart and consulting with your healthcare provider, you can
determine what is a healthy weight for you. Check next week for
more tips.
Studies show that you can
improve your health with just a small amount of weight loss.
Physical activity in combination with reduced calorie intake can lead
to 5 to 10 percent weight loss necessary to achieve remission of
obesity-associated complications. Check next week for more tips.
To reach your weight loss
goal safely, plan to lose weight gradually. A weight loss of
one-half to 2 pounds a week is usually safe, according to dietary
guidelines. This can be achieved by decreasing the calories
eaten or increasing the calories used by 250 to 1,000 calories per
day, depending on current calorie intake. Check next week for
more tips.
If you plan to lose more
than 15 to 20 pounds, have any health problems, or take medication on
a regular basis, a doctor should evaluate you before you begin a
weight-loss program...a doctor's supervision can be helpful in your
success. Check next week for more tips.
Dieting may conjure up
visions of eating little but lettuce and sprouts - but you can enjoy
all foods as part of a healthy diet as long as you don't overdo it on
fat (especially saturated fat), protein, sugars, and alcohol.
Check next week for more tips.
To be successful at losing
weight, you need to change your lifestyle--not just go on a diet.
You must limit portion sizes, especially of foods high in calories,
such as cookies, cakes, and other sweets; french-fries; and fats, oils
and spreads. Check next week for more tips.
Reducing dietary fat
alone, without reducing calories, will not produce weight loss,
according to the NHLBI's (National Heart, Lung, and Blood
Institute) guidelines on treating overweight and obesity in adults.
Check next week for more tips.
You should choose a
healthful assortment of foods that includes vegetables, fruits, grains
(especially whole grains), fat-free milk, and fish, lean meat,
poultry, or beans. The high fiber content of many of these foods
may help you to feel full with fewer calories. Check next week
for more tips.
All calorie sources are
not created equal. Carbohydrates and protein have about 4
calories per gram, but fat has more than twice that amount (9 calories
per gram). Just as for the general population, weight-conscious
consumers should aim for a daily fat intake of no more than 30 percent
of total calories. Check next week for more tips.
Keep your intake of
saturated fat at less than 30 percent of calories. Saturated
fats increase the risk for heart disease by raising blood cholesterol.
Check next week for examples of foods high in saturated fat.
Continuing from last week,
foods high in saturated fats include high-fat dairy products (like
cheese, whole milk, cream, butter, and regular ice cream), fatty fresh
and processed meats, the skin and fat of poultry, lard, palm oil, and
coconut oil. Check next week for more tips.
If you drink alcoholic
beverages, do so in moderation. Alcoholic beverages supply
calories but few nutrients. A 12-ounce regular beer contains
about 150 calories, a 5-ounce glass of wine about 100 calories, and
1.5 ounces of 80-proof distilled spirits about 100 calories.
Check next week for more tips.
Limit your use of
beverages and foods that are high in added sugars - those added to
foods in processing or preparation, not the naturally occurring sugars
in foods such as fruit or milk. Foods containing added sugars
provide calories, but may have few vitamins and minerals. Check
next week for more tips.
Continuing from last
week regarding limiting use of foods with added sugars, in the
United States, the major sources of foods with added sugars
include non-diet soft drinks, sweets and candies, cakes and
cookies, and fruit drinks and fruitades. Check next week
for more tips.
Under regulations
from the FDA and the USDA, the food label, found on almost all
processed foods, offers more complete, useful and accurate
nutrition information than ever before. Even when
restricting calories and portions, you can use the part of the
food label called the Nutrition Facts panel to make sure
you get all the essential nutrients for good health. Check next
week for more tips.
You'll find the
serving size and the number of servings per package listed at
the top of the Nutrition Facts panel. The serving
size affects all the nutrient amounts listed on the panel. For
example, if there is one cup in a serving and the package contains two
servings, you need to double the calories and other nutrient numbers
if you eat the whole package. Check next week for more tips.
If you zero in on
the "amount per serving" section of the Nutrition Facts
panel, you can tell at a glance how many calories a serving has
and whether a food is high in total fat, saturated fat,
cholesterol, and sodium. These are items you should think
about limiting in your diet. Check next week for more
tips.
The Nutrition
Facts panel also shows how much dietary fiber, vitamin A,
vitamin C, calcium, and iron are contained in a serving.
These are nutrients you need for good health. Check next
week for more tips.
Also listed on the
Nutrition Facts panel are the amounts of carbohydrates,
protein, and sugars contained in a serving. Use the panel to
compare the amount of total sugars among similar products, and try to
choose ones lower in sugars. Check next week for more tips.
In addition to
listing some nutrients by weight, the Nutrition Facts
panel also gives this information as a Percent Daily Value (%DV).
The %DV shows how a serving of a food fits in with
recommendations for a healthful diet and allows consumers to
make comparisons between similar products. Check next week
for more tips.
You don't need to know the
precise definition of "low" or "reduced", just look at the Percent
Daily Value and see which is higher or lower in the nutrient you are
interested in. Foods with 5 percent or less of the Daily Value
are considered low in a nutrient, while those with 20 percent or more
are high in the nutrient. Check next week for more tips.
The Percent Daily Values
are based on a 2,000-calorie daily diet. But even if you eat
less than 2,000 calories, the Percent Daily Value can be used to
determine whether a food is high or low in a particular nutrient.
Check next week for more tips.
While restricting
calories is important for weight loss, most people have no idea
how many calories they consume every day--especially if they eat
out. The % DV gives you a frame of reference and can be
used to make dietary trade-offs; i.e., if you eat a favorite food
that's high in fat at one meal, balance it with low-fat foods at other
times of the day. Check next week for more tips.
When choosing foods
that are labeled "fat-free" and "low-fat", it doesn't mean
"calorie-free". To make food tastier, sometimes extra
sugars are added, which adds calories. So dieters should
always check the Nutrition Facts panel to get complete
information. Check next week for more tips.
Most health experts
recommend a combination of a reduced-calorie diet and increased
physical activity for weight loss. Most adults should get at
least 30 minutes and children should get 60 minutes of moderate
physical activity on most, and preferably all, days of the week.
Check next week for more tips.
In addition to helping to
control weight, physical activity decreases the risk of dying from
coronary heart disease, and reduces the risk of developing diabetes,
hypertension, and colon cancer. Check next week for more tips.
Researchers have also found that daily physical
activity may help a person lose weight by partially lessening
the slow-down in metabolism that occurs during weight loss.
Check next week for more tips.
Exercise does not have to
be strenuous to be beneficial. Some studies show that short
sessions of exercise several times a day are just as effective at
burning calories and improving health as one long session. Check
next week for more tips.
To lose weight and to
maintain a healthy weight after weight loss, many adults will likely
need to do more than 30 minutes of moderate physical activity
daily...and as always, check with your physician before starting any
exercise program. Check next week for more tips.
For obese people who have
difficulty losing weight through diet and exercise alone, there are a
number of FDA-approved prescription drugs that may help. On
average, individuals who use weight-loss drugs lose about 5 to 10
percent of their original weight, though some will lose less and some
more, says the FDA. Check next week for more tips.
Continuing from last
week, all of the prescription weight-loss drugs work by
suppressing the appetite, except for Xenical (orlistat).
Approved by the FDA in 1999, Xenical is the first in a new class
of anti-obesity drugs known as lipase inhibitors. Lipase is the
enzyme that breaks down dietary fat for use by the body. Check
next week for tips on this subject.
Continuing from last
week, Xenical interferes with lipase function, decreasing
dietary fat absorption by 30 percent. Because the undigested
fats are not absorbed, fewer calories are available to the body.
This may help in controlling weight. Check next week for more
tips on this subject.
Continuing from last
week, Xenical has been known to have side effects, they are:
cramping, diarrhea, flatulence, intestinal discomfort, and leakage of
oily stool. I prefer the natural way to lose weight...diet and
exercise! Check next week for more tips.
Some anti-obesity
prescription drugs are "speed"-like drugs that should not be used by
people with heart disease, high blood pressure, an overactive thyroid
gland, or glaucoma. These drugs are approved only for short-term
use, such as a few weeks. Check next week for more tips on this
subject.
Continuing from last
week...anti-obesity prescription drugs generally don't cause weight
loss beyond several weeks, and they have significant potential for
physical dependence or addiction. Check next week for more tips.
Continuing from last
week's subject...there are no magic pills for obesity. The best
effect you are going to get is with a concerted long-term regimen of
diet and exercise. If you choose to take a drug along with this
effort, it may provide additional help. Check next week for more
tips.
Prescription weight-loss
drugs are approved only for those with a BMI (body mass index) of 30
and above, or 27 and above if you have other risk factors, such as
high blood pressure or diabetes. You should contact a doctor
before using any kind of drug, including a weight-loss drug.
Check next week for more tips.
Until September
1997, two drugs, fenfluramine (Pondimin and others) and
dexfenfluramine (Redux), were available for treating obesity.
But at the FDA's request, the manufacturers of these drugs voluntarily
withdrew them from the market after newer findings suggested that they
were the likely cause of heart valve problems. Check next week
for more tips.
Over-the-counter
weight-control drugs contain an active ingredient
phenylpropanolamine, which is also used as a nasal decongestant.
The FDA asked drug manufacturers to discontinue marketing products
containing this ingredient, based on evidence linking the substance to
an increased risk of hemorrhagic stroke (bleeding in the brain).
Check next week for more tips.
Many weight-loss products
claim to be "natural" or "herbal", but this does not necessarily mean
that they are safe. These ingredients may interact with drugs or
may be dangerous for people with certain medical conditions. If
you are unsure about a product's claims or the safety of any
weight-loss product, check with your doctor before using it.
Check next week for more tips.
The cabbage soup diet, the
low-carbohydrate and high-protein diet, and other so-called "fad"
diets are fundamentally different from federal nutrition dietary
guidelines and are not recommended for losing weight...it is advisable
to avoid them totally. Check next week for more tips.
Continuing from last
week...fad diets usually overemphasize one particular food or type of
food, contradicting the guidelines for good nutrition, which recommend
eating a variety of foods. These diets may work at first because
they cut calories, but they rarely have a permanent effect.
Check next week for more tips.
Continuing from last
week...a high-protein diet is one fad diet that has remained popular
over the years. High-protein items may also be high in fat.
High-fat diets can raise blood cholesterol levels, which increase a
person's risk for heart disease and certain cancers. Check next
week for more tips.
Continuing from last
week... high-protein diets force the kidneys to try to get rid
of the excess waste products of protein and fat, called ketones.
A buildup of ketones in the blood (called ketosis) can cause the
body to produce high levels of uric acid, which is a risk factor for
gout (a painful swelling of the joints) and kidney stones. Check
next week for more tips.
Continuing from last
week...ketosis can be especially risky for people with diabetes
because it can speed the progression of diabetic renal disease.
Check next week for more tips.
It's important for the
public to understand that no scientific evidence supports the claim
that high-protein diets enable people to maintain their initial weight
loss. In general, quick weight loss diets don't work for most
people...something to think about. Check next week for more
tips.
When eating out, choose
foods that are steamed, broiled, baked, roasted, poached or
stir-fried. Also, share food...such as a main dish or dessert
with your dining partner. Check next week for more tips.
Continuing from last
week's tips regarding eating out...take part of the food home with you
and refrigerate immediately. You may want to ask for a take-home
container when the meal arrives. Spoon half the meal into it, so
you're more likely to eat only what's left on your plate. Check
next week for more tips.
Continuing from last
week's tips regarding eating out...Request your meal to be served
without gravy, sauces, butter or margarine; and ask for salad dressing
on the side, using only small amounts of full-fat dressings.
Check next week for more tips.
With summer upon us, heat
rash can be a problem. Heat rash is a skin irritation caused by
excessive sweating during hot, humid weather. It can occur at
any age, but is most common in young children. Check next week
for tips on recognizing heat rash.
Continuing from last week,
Recognizing Heat Rash...heat rash looks like a red cluster of pimples
or small blisters. It is more likely to occur on the neck and
upper chest, in the groin, under the breasts, and in elbow creases.
Check next week for tips on what to do for heat rash.
Continuing from last
week's tip...What to do for Heat Rash... The best treatment for heat
rash is to provide a cooler, less humid environment. Keep the
affected area dry. Dusting powder may be used to increase
comfort, but avoid using ointments or creams - they keep the skin warm
and moist and may make the condition worse. Check next week for
more tips.
Let's talk about heat
cramps... heat cramps usually affect people who sweat a lot during
strenuous activity. This sweating depletes the body's salt and
moisture. The low salt level in the muscles causes painful
cramps. Heat cramps may also be a symptom of heat exhaustion.
Check next week for tips on recognizing heat cramps.
Continuing from last week
regarding recognizing heat cramps...Heat cramps are muscle pains or
spasms, usually in the abdomen, arms, or legs, that may occur in
association with strenuous activity. If you have heart problems
or are on a low-sodium diet, get medical attention for heat cramps.
Check next week for more tips.
People have heat-related
illness when their bodies are unable to compensate and properly cool
themselves. In such cases, the body temperature rises rapidly.
Very high body temperatures may damage the brain or other vital
organs. Check next week for more tips.
Heat and cold can be
directly or indirectly responsible for some illnesses and can
contribute to exacerbations of pre-existing medical problems. In
addition to the actual temperature, environmental factors such as
humidity and wind velocity can contribute to loss of ability to
adequately regulate one's body temperature. Check next week for
more tips.
Sweating is the normal
physiologic mechanism for the dissipation of excess body heat.
When the humidity is high, sweat will not evaporate as quickly,
preventing the body from releasing heat rapidly. Check next week
for tips on those who are at greatest risk for heat-related illness.
Those at greatest risk for
heat-related illness include infants and young children, people over
65 years of age, people who are overweight, people with existing
cardiac disease, and people who are taking certain medications.
However, healthy individuals of any age can also be affected if they
participate in strenuous physical activities while in hot conditions.
Check next week for more tips.
Heat exhaustion is a
milder form of heat-related illness that can develop after several
days of exposure to high temperatures and inadequate or unbalanced
replacement of fluids. Symptoms include headache, fatigue,
nausea, a rapid pulse, and heavy sweating. Check next week for
more tips.
Heatstroke is the most
serious heat-related illness. It occurs when the ability to
control body temperature is overcome: core temperature rises, and the
ability to sweat and therefore cool down, is lost. Body
temperatures can rise to 106 degrees F or higher within 10-15 minutes.
Check next week for more tips.
Heatstroke can cause death
or permanent disability if emergency treatment is not provided.
Symptoms include an extremely high body temperature (above 103 degrees
F); red, hot, and dry skin (no sweating); a rapid, strong pulse;
headache; dizziness; and nausea. Check next week for more tips.
Travelers should be
made aware that acclimatization may take days. Travelers
in hot climates should increase their fluid intake, particularly
during vigorous exercise. To avoid dehydration, travelers
should be advised not to wait until they are thirsty to drink.
Check next week for tips on when, and more importantly, what
to drink.
During heavy exertion in a
hot environment, the goal should be to drink two to four glasses
(16-32 ounces) of cool fluids each hour; liquids that contain alcohol
or large amounts of sugar should be avoided, as they can exacerbate
dehydration. A sports beverage can replace the salt and minerals
lost in sweat, although in most circumstances plain water will
suffice. Check next week for more tips.
Travelers in very hot
climates should consider limiting activities to morning and evening
hours (when it is often cooler) and resting as often as needed.
Protection can be increased by wearing a hat and by making sure to use
sunscreen, even on cloudy days. Check next week for more tips.
Although fans may increase
personal comfort, if temperatures are extremely high, the movement of
hot air may actually increase health risks. During the warmer
hours, it is preferable to seek activities in air-conditioned
facilities. Check next week for more tips.
Persons with symptoms
suggestive of heat exhaustion should rest, drink cool non-alcoholic
beverages, and try to lower their body temperature with a cool shower,
bath, or swim. Check next week for more tips on this subject.
If heat exhaustion
symptoms do not start to resolve within an hour, or if they progress
to those of heatstroke, attempts to lower the body temperature should
be continued and medical attention should be sought immediately.
Check next week for more tips.
Weight Watchers has
10 great ways to kick-start weight loss...I will list them in
the next 10 weeks: Number 1) Veg Out. Fill up
on foods that give you the most bang for the least amount of calories,
i.e., asparagus, cauliflower, broccoli, carrots, peas, corn,
mushrooms, etc. Check next week for Weight Watchers tip number
2.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 2... Reduce
your portion sizes! You can use smaller plates to make your
servings appear larger. Check next week for Weight Watchers tip
number 3.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 3... Get
active! Go outside...walk, bike, garden...just get moving!
Check next week for Weight Watchers tip number 4.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 4...Herb it
up! Stock up your spice rack. Herbs and spices add
fantastic flavor to foods without adding fat or calories! Check
next week for Weight Watchers tip number 5.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 5...Add
variety to your diet! With fruits and vegetables becoming more
and more plentiful, take the opportunity to try something new and
delicious for a nutritional boost. Check next week for Weight
Watchers tip number 6.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 6...Eat fresh
fruit for dessert! Need something sweet that's low in calories
and has a good source of vitamins...try a fruit parfait with low-fat
yogurt or sherbet topped with berries...that should curb your
appetite! Check next week for Weight Watchers tip number 7.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 7... Bring
lunch to work! Packing lunch helps you control portion sizes,
make healthier choices, and is less expensive than eating lunch out.
Check next week for Weight Watchers tip number 8.
Continuing with
Weight Watchers 10 ways to kick-start weight loss...tip number
8... Drink water! Water helps to quench thirst and may
curb the urge to snack. Check next week for Weight
Watchers tip number 9.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 9... Brush
your teeth after every meal and snack! This will be a signal to
your mouth - that it's time to stop eating! Check next week for
Weight Watchers final tip number 10.
Continuing with Weight
Watchers 10 ways to kick-start weight loss...tip number 10... Keep
healthy snacks in reach! By keeping healthy snacks close by, you
won't be tempted to just grab any and everything if you get hungry.
Check next week for more tips.
Excessive cold affects
persons who are inadequately dressed or who remain outside for
extended periods of time in cold climates. Cold particularly
affects two groups of people: the elderly, because they have slower
metabolisms, and the young, because infants and children lose body
heat more easily than do adults and are unable to generate sufficient
body heat by shivering. Check next week for more tips.
Hypothermia usually occurs
at very cold temperatures, but can occur at cool temperatures if a
person becomes chilled from rain, sweat, or submersion in cold water,
or if exposure occurs during cold, windy conditions. The warning
signs of hypothermia include shivering, confusion, memory loss,
drowsiness, exhaustion, fumbling hands, and slurred speech. If
the body temperature of someone with these signs is less than 95
degrees F, medical attention should be sought immediately. Check
next week for more tips.
Frostbite occurs under
very cold conditions when tissues actually freeze, meaning that ice
crystals form within the cells, causing them to rupture.
Frostbitten skin appears white or grayish-yellow and becomes unusually
firm or waxy and numb. Frostbite most often affects the nose,
ears, cheeks, chin, fingers, and toes. Check next week for more
tips.
To prevent hypothermia and
frostbite, travelers should dress warmly in layers with a hat, scarf,
mittens, sweater, and coat. The outer layer of clothing should
be tightly woven and preferably wind and water resistant, to reduce
body-heat loss caused by wind. Check next week for more tips on
preventing hypothermia.
Continuing with
hypothermia prevention...Wool, silk, or polypropylene inner layers of
clothing will retain more body heat than cotton. Excess
perspiration will increase heat loss, so extra layers of clothing can
be removed if they become unnecessary. Check next week for more
tips on hypothermia prevention.
Continuing with
hypothermia prevention...Travelers should also wear waterproof shoes
to avoid wet, cold feet. In cold conditions, drinking warm
beverages and avoiding alcohol will also help maintain an appropriate
body temperature. Check next week for more tips on treatment of
cold-related conditions.
First-aid treatment for
the previous weeks' cold-related conditions includes getting the
person warm. Persons with symptoms suggestive of hypothermia or
frostbite should seek emergency medical attention immediately.
Check next week for more tips.
Let's talk about dry skin.
Dry skin has a low level of sebum and can be prone to sensitivity.
The skin has a parched look caused by its inability to retain
moisture. It usually feels "tight" and uncomfortable after
washing unless some type of moisturizer or skin cream is applied.
Check next week for more discussion on dry skin.
Continuing with dry
skin... Chapping and cracking are signs of extremely dry, dehydrated
skin. Dryness is exacerbated by wind, extremes of temperatures
and air-conditioning, all of which cause the skin to flake, chap, and
feel tight. Check next week for more on the subject of dry skin.
Continuing with dry
skin...This type of skin is tightly drawn over bones. It
looks dull, especially on the cheeks and around the eyes.
There may be tiny expression lines on these spots and at the
corners of the mouth. Check next week for more on the
causes of dry skin.
Some of the causes of dry
skin are when the oil glands do not supply enough lubrication to the
skin. As a result, the skin becomes dehydrated. Also, when
the skin gets exposed to the elements, especially in winter, the skin
can become dry. (Moisturizers are essential during this time).
Check next week for more causes of dry skin.
Dry skin could be due to a
genetic condition; Poor diet, nutritional deficiencies, especially
deficiencies of vitamins A and B, can also contribute to dry skin.
Check next week for more causes of dry skin.
Dry skin could be
contributed to environmental factors such as exposure to sun, wind,
cold, chemicals, or cosmetics, or excessive bathing with harsh soaps.
Check next week for more causes of dry skin.
Dry skin can also be
caused by conditions such as dermatitis, eczema, psoriasis, or
seborrhea. There are other conditions such as an under-active
thyroid, diabetes, or the use of certain drugs such as diuretics,
antispasmodics, and antihistamines that can contribute to dry skin.
Check next week for ways to care for dry skin.
How to care for Dry
Skin...Avoid the use of tap water when cleansing dry skin. The
deposits are too drying on the skin. And never, ever use hot
water. Don't use a wash cloth, a rough texture can irritate the
skin. Check next week for more tips.
Continuing with how to care for
Dry Skin...In the morning apply a spray of mineral water on your
skin (you can find a spray bottle at any local drug store or
dollar store)...then lightly pat your skin dry. Each
misting replenishes, re-hydrates, and soothes all skin types.
Check next week for more tips.
Continuing with how to
care for Dry Skin...Dry skin needs plenty of thorough but gentle
cleansing, regular stimulation with massage and generous quantities of
oil and moisture. It also needs extra careful protection from
the weather. Check next week for more tips.
Continuing with how to care for
Dry Skin...Washing dry skin with soap and water not only removes
grime, but also the natural oils protecting the skin. A
moisturizer increases the water content of the outer layers of
the skin and gives it a soft, moist look. Check next week
for more tips.
Continuing with how to care for
Dry Skin...Use nondetergent, neutral-pH products to cleanse your
skin. Avoid using any commercial soap...and always touch your
face gently. Double-cleanse with a cream, leaving a light, thin
trace of it on the skin after the second cleansing. Check next
week for more tips.
Continuing with how to
care for Dry Skin...Follow a bath or shower with a mild application of
baby oil. Massage your face with nourishing cream every night
before retiring. Be generous with the cream in the areas
surrounding the eyes where tiny lines and crows feet are born.
Check next week for more tips.
Continuing with how to care for
Dry Skin...Avoid coming in contact with highly alkaline soaps
and detergents like washing sodas and powders which contain
highly alkaline and drying ingredients. Check next week
for more tips.
Continuing with how to
care for Dry Skin...Dry skin sufferers usually need moisturizers that
are high in oil-content - one that can be quickly absorbed into the
skin. Therefore, the moisturizers in use should be able to
penetrate the skin deeply, to help restore the skin's natural moisture
balance. Check next week for more tips.
Continuing with how to care for
Dry Skin...Moisturizers not only increases the water content of
the outer layers of the skin, but also protects the skin against
the drying influences of the environment's ever-changing
weathering effects (e.g., cold, heat, and wind). Check
next week for more tips.
Continuing with how to care for
Dry Skin...While no moisturizer can claim to be the best there
is, as everybody's skin type and reaction to skin care products
are different, all moisturizers aim to provide the same thing,
and that is, to bring more water content to your skin, making it
more supple and hydrated. Check
next week for more tips.
Continuing with how to care for
Dry Skin...For mild cases, what you can do is, after finishing
cleansing your dry skin, moisturize with a light,
preservative-free, all-purpose, water-based moisturizer.
Check
next week for more tips.
Continuing with how to care for
Dry Skin...For extremely dry skin cases, I would suggest you try
petroleum jelly or an oil-based lotion with 20 percent urea.
Also, find a moisturizer that is hypoallergenic (meaning that
most people who uses this product will not have an allergic
reaction to it).
Check
next week for more tips.
Continuing with how to care for
Dry Skin...The best moisturizers for very dry skin include
glycerin, dimethicone and hyaluronic acid in its base.
Check next week for more tips.
The ultimate piece of
belly-flab-busting equipment is a $30 stability ball. When
researchers at California State University, in Sacramento, hooked up
electrodes to the midsections of 18 people, they found that ball moves
recruited twice the number of muscle fibers as traditional crunches or
yoga/Pilates-inspired workouts. Check next week for more tips.
To amp up results from
using the stability ball, combine ball exercises with high-energy
cardio and simple calorie-cutting tips...in two weeks you could lose
up to an inch from your waist, and in 4 weeks you could shed up to 8
pounds or more. Check next week for more tips.
How to purchase a stability ball:
Most people need a 22-inch (or 55 cm) ball. If you're
under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch
(or 65 cm) ball if 5-foot-8 or taller. They're available
in sporting goods stores (about $30) or online. The Gymnic
Plus (performbetter.com) is my preference because it's made with
burst-resistant, latex-free vinyl, and if punctured, it will deflate
slowly. Check next week for more tips.
Working out with the
stability ball: Belly workout...Reverse Crunch: Lie face
up with calves resting on ball with arms at your side; Press legs into
ball, squeezing it between calves and thighs; Contract abs and lift
hips 3 to 6 inches off floor and pull knees toward chest; Hold for 1
second, then lower...Do 12 to 15 reps. Check next week for more
tips.
To make last week's belly
workout easier, contract abs and just lift ball off the floor, keeping
your hips down; To make last week's belly workout harder, keeping neck
in line with spine, lift head and shoulders off floor as you raise
hips...hold, then lower both upper body and hips. Check next
week for more tips.
Continue
working out with the stability ball: Rock and Roll...Start
on knees, with legs about hip-width apart. Place fists on
ball in front of you. Keeping body in line from head to
knees and abs tight, lean forward and roll onto forearms.
Hold for 1 second, then roll back to start. Do 12 to 15
reps. Check next week for more tips.
To make last week's rock
and roll workout easier, bend hips instead of keeping body in a
straight line as you roll onto forearms, or keep body in line and roll
only partway onto forearms; To make last week's rock and roll workout
harder, once you're balancing on forearms, straighten legs and press
balls of feet into floor to form a straight line from head to heals;
Hold for 15 to 30 seconds and repeat. Check next week for more
tips.
Continue working out with
the stability ball: Ball Curl...Sit on ball, walk feet forward,
and roll torso down until bottom of butt is just off ball and middle
and lower back are on ball, feet together. Place hands behind
your head. Lean back, pressing upper back into ball, then
exhale, contract abs, and curl forward until upper back lifts off
ball. Do 12 to 15 reps. Check next week for more tips.
To make last week's ball curl workout easier,
place feet wider than hip-width apart for more stability, and
cross arms over chest; To make last week's ball curl workout
harder, straighten one leg so it's parallel to the floor and you're
balancing on one foot. Do half the repetitions, then
switch legs to finish. Check next week for more
tips.
Continue working out with
the stability ball: Skier...Lie over ball on all fours.
Walk hands forward so ball rolls under thighs, legs together, abs
tight, and body in line from head to toes. Bend knees and pull
them and ball (it will roll to shins) toward right shoulder.
Hold for 1 second, then roll back out and repeat to left side.
Do 12 to 15 reps. Check next week for more tips.
To make last week's skier
workout easier, hold start position - body in line from head to toes,
abs contracted - for 15 to 30 second. Repeat one more time; To
make last week's skier workout harder, start with ball under shins and
let roll to tops of feet as you draw your knees in. Do 12 to 15
reps. Check next week for more tips.
Continue working out with
the stability ball: Pike...Start in the same position as the
Skier, legs together, ball under thighs, balancing on hands, and body
in line from head to toes. Keeping legs straight, contract abs
and lift hips up toward ceiling, rolling ball to shins. Hold for
1 second, then lower. Do 12 to 15 reps. Check next week
for more tips.
To make last week's pike
workout easier, lift hips just a few inches and roll ball to about
knees; To make last week's pike workout harder, start with ball under
shins and roll to tops of feet and lift hips so torso is as vertical
as possible, like you're doing a handstand. Do 12 to 15 reps.
Check next week for more tips.
Before you eat, make sure
that you aren't really thirsty, instead of hungry. Drink a glass
of water first. Drink 6 to 8 glasses of water each day.
This will help flush out your body while also suppressing your
appetite. Check next week for more tips.
In preparation for losing
weight, make sure you're ready for change. Ask yourself if
you're ready to lose weight. Take a moment to assess what you'll
gain by losing weight, and the sacrifices you'll need to make.
Weigh the balance to make sure you're ready to commit before you
start. Check next week for more tips.
The next step on your
weight-loss journey is to decide what kind of weight loss makes sense
for you. Sketch out a long-term goal, based on a healthy weight
range. Start with your BMI (Body Mass Index). Calculate
your current calorie needs, or weight-maintenance number, then
subtract 500 or 1,000 calories each day to determine your daily
calorie goal. You'll get the most out of your goals if they are
realistic, specific, and measurable. Check next week for more
tips.
The next step on your weight-loss
journey is to track yourself. Self-awareness is
self-motivation; by keeping track of your behavior, you motivate
yourself to change by becoming more accountable. Create a
weight tracker to stay on top of your progress and keep yourself
motivated. Check next week for more tips.
The next step on your
weight-loss journey is to keep a food diary to record the foods you
eat each day - this self-awareness will help you eat less. You
should also start an activity log to help you make a conscious effort
to build more activity into your days. Check next week for more
tips.
The next step on your
weight-loss journey is to weigh yourself properly. Since your
weight can fluctuate greatly from day to day, it's not important to
weigh yourself daily (but some people find it easier to remember that
way), try to do it at the same time of day, with the same amount of
clothing. Make sure your scale is calibrated (reads "0" when no
one stands on it), and it is on a completely flat surface. Check
next week for more tips.
You might ask yourself if you need to
write everything down that you eat. The answer is yes, but
keeping a food diary takes time, especially when you're learning
the ropes. But it really works: studies show that
people who keep food diaries tend to lose more weight and keep
it off longer than those those who don't. Check next week
for more tips.
Always eat mindfully. Healthy eating means getting a
variety of foods in moderation - not making any food forbidden, but
not going overboard on those rich foods that were once
special-occasion indulgences. Check next week for more tips.
Want an easy way to eat? Just divide your plate into three
sections: 1/2 = vegetables, 1/4 = whole grains, and 1/4 = lean
protein. Try to make most of your meals (lunch and dinner, at
least), follow that pattern, and you will be eating healthier and
leaner. Check next week for more tips.
Commit to move more. Exercise makes weight loss much
easier, but more importantly, people who move more are more likely to
keep the pounds off. No matter where you're at now, you can
become an "exercise person". Check next week for more tips.
It's all good: lifestyle exercise vs. programmed exercise.
These two types of activity help you burn calories. While it's
important to get as much as you can in both categories, focus on
making room for programmed activity daily...that way it will become a
habit more easily. Check next week for more tips.
Burning calories: Exercise is a terrific way to burn off
calories, and knowing how much you're burning is an even greater
motivator. Aim to burn at least 1,000 calories a week...that's
the equivalent of walking or running 10 miles. If you're
sedentary, start at 250 calories, then increase the total by 250
calories every two weeks. Check next week for more tips.
What about strength training? These types of exercises
involve using your muscles to push or pull weight. They help you
rev up your metabolism and produce satisfying results pretty quickly.
And you don't need to be a body-builder, either! Check next week
for more tips.
Calorie Burning Rule of
Thumb (not exact, but easy to remember)...Walking or running one mile
is equal to 100 calories burned; Riding a bike for the same amount of
time it takes you to walk one mile, burns about 100 calories.
Check next week for more tips.
Can I eat more if I
exercise more? It's motivating to know how many calories
exercise burns off, but try not to think of exercise calories and food
calories as trade off items. Doing this can lead to some pretty
silly bargaining, such as "If I run 3 miles, I can eat another
doughnut." Check next week for more tips.
Most of us, even
dieticians, underestimate how many calories we eat. Think of
daily exercise as a way to compensate for those overlooked calories.
Check next week for more tips.
Get Support! Losing
weight is challenging--we can't expect to do it alone. As you
make your way through losing weight, you'll need to cultivate a
network of friends, family, co-workers, professionals, and like-minded
dieters. So think about the support you'll need and where you'll
find it. Check next week for more tips.
Know your saboteurs.
Some people, unintentionally or otherwise, might try to derail your
weight loss plans--like the spouse who buys your favorite flavor of
ice cream. Many times these so-called diet "saboteurs" really
don't mean harm, but some truly might not want you to lose weight.
Check next week for more tips.
How to face saboteurs.
Don't wait to take action...talk about it. Let your suspected
saboteurs know how their actions affect you. Chances are they're
clueless. Talk it over and work out a solution you can each live
with. But if you find your loved one isn't truly behind you,
look elsewhere for support. Check next week for more tips.
Find yourself a
cheerleader. List at least 2 or 3 people you can call on when
you need (1) emotional support (encouragement when you're frustrated
or tempted; companions for celebrating success); and (2) practical
support (exercise buddies; healthy-food shopping companions;
child-care or housekeeping help). Check next week for more tips.
Support yourself when
losing weight. Your internal thoughts can have a huge impact on
your progress. Without the support of your most important
champion--yourself--it's easy to feel demoralized and give up.
Think of how you might offer positive words of encouragement to
someone else, then use the same language on yourself. It works!
Check next week for more tips.
As you reach your
weight-loss goals, you're ready for the final step: creating a
long-term strategy that will help your successes stick. You've
come a long way, but know that you will have lapses...everyone does!
The key is to get back on track quickly, and move on. Check next
week for tips on how to do just that.
Learn to recognize the
lapse-relapse-collapse cycle-and nip a lapse in the bud before it
derails your weight-loss plans. Try designating a "red-flag"
weight - say, 3 to 5 pounds above your ideal weight goal. If you
see that weight on the scale, consider it a signal that you need to
act immediately. Check next week for more tips.
How to stop a binge?
Three questions to ask yourself: 1) Am I truly hungry? If you're
not, wait 20 minutes and ask yourself again; 2) Has it been more than
3 hours since I last ate? (If not, it's probably emotional, not
physical hunger); and 3) Can a small snack like a handful of grapes
and a few peanuts, tide me over until the next meal? (Try it, it
should work). Check next week for more tips.
Strategies to take on the
road...one of the pleasure (and perils) of travel is depending
on your meals being prepared by someone else, and a pretty
unavoidable change in your exercise routine. As always, it
helps to plan ahead (and never be without a good pair of
walking shoes). Check the next few weeks for strategies to stay
on track.
Incorporate activity into
your trip. Maybe your idea of a great vacation is lying on a
beach for a week, but even that can accommodate a little movement, as
long as it's fun. The next time you plan a vacation or business
trip, think about how you can work in some pleasurable activity.
Check next week for ideas of activity you might consider.
Activity tips while on
vacation or business trip: Book a walking or bike tour to
introduce you to your destination - or use your vacation to try a new
sport you've always wondered about, like sea kayaking! Walk the
beach each morning and/or evening, or amble downtown from your hotel,
rather than taking a taxi. Check next week for more activity
tips.
Continuing with activity
tips while on vacation or business trip: Choose entertainment
options that keep you moving, like playing mini golf or bowling,
rather than watching a movie. Check next week for more activity
tips.
Continuing with activity
tips while on vacation or business trip: Seek out hotels that
have health clubs or safe walking routes near by; Call ahead to make
sure the fitness room isn't just a few ancient exercise bikes.
(Pack a jump rope just in case). Check next week for more
activity tips.
Continuing with tips while
on vacation or business trip: If your budget allows, ask for a
room with a mini-fridge and/or microwave, so you can have some of your
meals en suite instead of depending on restaurants or room service.
The front-desk staff can point you to the nearest grocery store.
Check next week for more tips.
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Copyright
© 2000 Jeannette Sangster - All Rights Reserved |
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