2013: The Year of Progress

I have declared 2013 as "The Year of Progress" instead of making a resolution this year. Sure, I have set some lofty goals for myself on both a personal and professional level, but every goal is contingent upon completion of a previous one. I have a plan to get from point A, to point B, etc.

What's the point of having a plan? Consider that thousands and thousands of people vow to lose weight and get in shape every year. By March, they have fallen back into the same old habits. Why? In large part, this is due to a lack of measurable, attainable, time-driven goals. We need a plan containing specific criteria in order to hold ourselves accountable. Let's consider a different approach:

What's the ultimate goal? To get healthy. (Great! But, vague.)

WHY? My current lifestyle will make me sick and I have a family history of cancer, heart disease, diabetes, etc. Or, I want more energy to excel at work and keep up with my children. Or, being fit helps me to manage stress. Or, I want to reverse the effects of aging. (Knowing your "WHY?" is the most important thing!)

What are the necessary components to the plan? Visit the doctor for a complete physical, find 3 forms of exercise that are enjoyable and easy to work into the schedule, change the diet. (Better, but let's be more specific.)

Which specific goals must be achieved?  Lose 3 pounds per month over 12 months totaling 36 pounds, exercise a minimum of 3 days per week for 30-45 minutes each session, weigh-in once per week, eliminate 3 bad foods from my diet and 1 bad habit (like smoking) every month, drink 8-10 glasses of water daily, sleep a minimum of  8 hours each night. (Now, we're getting somewhere. Let's make it time-sensitive.)

When must all of these things happen? Doctor visit by January 15, 2013 and first weigh-in, start exercising January 20th, make dietary changes today, increase water intake today, lose 3 pounds by February 20th, shop for new clothes quarterly (assign dates) including new workout gear if goals are met, set new goals if you fall short monthly, revisit your "WHY?" statement.

What is the penalty for not staying the course? Revisit your "WHY?" statement. Write it down and post in the places where you are most tempted to fall off the bandwagon.

Best wishes and much success to you all in the coming months! Be good to yourself! More next time...

What's Eating You? Day 4: Fats~ The Protectors

Fats are molecules otherwise known as lipids. Lipids are defined as, "...organic, carbon-containing compounds that are hydrophobic (water-insoluble), lipophilic (fat-soluble), and have a physical characteristic of feeling greasy to the touch." (Fink, Burgoon, Mikesky 2009) Fats fall into one of three major categories: triglycerides, phospholipids, and sterols. Triglycerides are the most commonly found fats in the body, foods, and drinks. Phospholipids are found in animals and plants with a molecular structure which makes them both fat and water-soluble. The third class of lipids, sterols, are the smallest percentage of fats. The best-known sterol is cholesterol which is produced by the human body in the liver. While consuming fats has been attributed to a myriad of health problems, they are still a necessary part of the daily diet. The key is to choose the right kinds from the best sources in the right portions.

Fats perform many critical functions in the body:

• They provide 60-80% of the body's energy needs at rest.
• Fats are an abundant energy reserve.
• They protect and insulate vital organs.
• Fats provide proper cell structure, especially in nerve and brain tissue.
• Fats help produce vitamin D in the body.
• Fats form steroid hormones.
• They carry vitamins A, D, E, and K through the bloodstream. 
• Fats enhance the flavor and add satiety to meals.

Foods that contain fats include oils, grains, meat, dairy, beans, certain vegetables (like avocados and olives), nuts, and seeds. Generally speaking, fruits and vegetables contain minimal to no fat. Some of the foods with the highest cholesterol (fat) content are whole milk, cheddar cheese, beef, chicken, turkey, pork, and butter and whole eggs (which contains the highest amount of cholesterol).

The guidelines for fat consumption vary, but recommendations range from 20-35% of the daily caloric intake. If you consume 2,000 calories per day, fats should be 400-700 of those calories. It is thought best to aim at the lower end of this spectrum and to choose non-animal based sources for optimal heart health.

Be good to yourself! More next time...

What's Eating You? Day 1: Does Nutrition Even Matter?

When you do the math, consuming more than calories than your body uses leads to weight gain. Conversely, when you consume fewer calories than your body uses, then you lose weight. Maintaining a healthy weight is important to disease prevention. The heavier you are, the greater your risk of developing high cholesterol, hypertension, heart disease, and diabetes for starters. Obesity throws mobility issues, increased risk of cancer, and upper respiratory ailments like asthma and sleep apnea on the pile. It would seem that the simple solution is to just eat less and move more. So, does it even matter where the calories come from? The simple answer to this question is a resounding "YES"!

Being thin and looking fit doesn't necessarily equate to being healthy. To function efficiently and repair itself, the human body requires the right mix of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and water. Consuming foods that lack nutrients will eventually lead to declining health and sickness. Some physical signs of nutritional deficiencies include tooth decay, aging skin, thinning hair, brittle nails, weak bones, low energy, poor vision, weak muscles, poor posture, and weight gain.

This week we will learn how the foods that we eat affect our overall health conditions:

Tuesday, February 14, 2012 Carbohydrates

Wednesday, February 15, 2012 Proteins

Thursday, February 16, 2012 Fats

Friday, February 17, 2012 Vitamins and Minerals

Terms to Know:

1)  Macronutrients- These include carbohydrates, proteins, and fats and are classified as such because they have caloric value and the body has a large daily need for them.

2)  Micronutrients-  Vitamins and minerals are classified as micronutrients because the body's daily requirements for these nutrients are small.

(Source: Practical Applications in Sports Nutrition 2nd edition, Fink, Burgoon, and Mikesky, 2009.)

Be good to yourself! More next time...

Overweight Children and Blood Pressure

"A study done by researchers has shown a correlation between overweight and obese children and the development of high blood pressure. Over 1100 children averaging 10 years of age were followed for 5 years. Researches assessed their body mass index and blood pressure at least 8 times during the course of the study.

Researchers found that when BMI exceeded the 85th percentile (obesity is the 95th percentile) the risk of high blood pressure tripled... yes, tripled! And remember, these are children. So what does this mean?

It gives us another reason to get children moving, exercising and eating healthy. Reducing BMI reduces blood pressure as well as helps reduce the risk of type 2 diabetes, thus leading to healthier adults. This in turn will also help lower health care costs later in life, too. What could be worse than seeing a teenager having a stroke during PE because of high blood pressure?!"

Eckert, George J, M.S.; DiMeglio,Linda A., M.D.; Zhangsheng Yu, Ph.D.; Jeesun Jung, Ph.D.; and J. Howard Pratt, M.D., "Intensified Effect of Adiposity on Blood Pressure in Overweight and Obese Children" Indiana University School of Medicine. Hypertension: Journal of the American Heart Association, November 2011.

**************************************************************************** 

When you know better, you do better. Teach your children the importance of eating well and living an active lifestyle while they are young. The good habits they form today will reward them with good health tomorrow. For great tips on how to prevent childhood obesity, pick up a copy of Fit Girls Like You and Fit Boys Like You for your children TODAY! Also available on Amazon.com, Kindle, and NOOK for Barnes & Noble!

Watch the trailer!

Be good to yourself! More next time... 

Fit Girls Like You and Fit Boys Like You Release Date 11/1/2011

The official release date for Fit Girls Like You and Fit Boys Like You is Tuesday, November 1, 2011! Both books will be available in my CreateSpace eStore as well as on Amazon.com, Amazon Kindle, and Barnes & Noble NOOK! Watch the preview trailer NOW!

How Much Exercise Do Children Need?

Should children exercise everyday? If so, for how long? How much is enough? How much is too much? In a New York Times article, Gina Kolata reports that these questions are not easily answered:

"You're a parent and you want to do your best to be sure your children are healthy. So you worry about physical activity. How much exercise is enough? Will being active protect them against diabetes, cancer, or heart disease later in life? Will it prevent them from getting fat?

"You search for information, for official guidelines on physical activity. And, you soon discover, there is plenty of advice — at least 27 sets of official guidelines, notes Harold W. Kohl, an epidemiologist at the University of Texas School of Public Health in Austin who formerly worked at the Centers for Disease Control and Prevention.

"But the problem in making recommendations is a lack of good data.

"We can’t “clarify the dose of physical activity and exercise that’s good for kids” as precisely as we think we can, Dr. Kohl said."

(Read the entire article here: http://www.nytimes.com/2008/09/15/health/healthspecial2/15exercise.html?ref=healthspecial2)

The National Association for Sport and Physical education "promotes physical activity of at least 30-60 minutes on most or all days of the week for elementary children (up to age 10), focusing on developmentally appropriate activities." (R.R. Pate) Adolescents (age 11-21) "should engage in moderate to vigorous physical activity for a minimum of 20 minutes, three or more days of the week, to promote health and chronic disease prevention as adults." (ACSM)

Generally speaking, children should be encouraged to get active through sports or free play. But, it all starts at home. Parents have to model the behavior. The more active the parents are, the more active the family will be!

Be good to yourself! More next time...