|
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.
< | 
