Pay Attention to Your Family History

Knowing your family medical history is critical to creating a wellness and fitness plan for your life.While it is not guaranteed that you will develop heart disease or diabetes, know that the likelihood is greater if there is history of these diseases in your family. Often, it is the repetition of a pattern of behaviors that leads to illness. Making healthy lifestyle changes can greatly improve your odds of breaking the cycle. So, if you want to be healthy and fit, then you must do what healthy and fit people do.

Here are some simple tips for ensuring good health:

*Get plenty of fiber from whole grains, fresh fruits, and vegetables.
*Eat lean protein including beans, seeds, and quinoa.
*Consume healthy fats from foods like salmon and olive oil.
*Avoid refined (packaged) foods like white bread, white rice, sugar, grits, and desserts.
*Get regular exercise most days of the week for at least 30 minutes per session.
*Maintain a healthy weight.
*Women waistlines should be at or below 35" and men should stay below 40".
*Practice stress management techniques like meditation and yoga.
*Drink 8-12 glasses of water daily.
*Sleep 7-8 hours per day.

Be good to yourself! More next time...

What's Eating You? Day 6 Water: The Life Sustainer

Proper hydration is critical for sustaining life. Since the human body loses water daily through urination, defecation, expired breath, sweating, and evaporation, it is very important to monitor fluid intake. The average adult requires 96 ounces (3 quarts) of water per day at a minimum. Level of physical activity, diet, climate, and health condition may require the body to increase or decrease fluid intake. Drinking adequate amounts of water has the following positive effects on the body:

• Endocrine gland function increases
• Fluid retention is alleviated
• Liver function improves
• A higher percentage of body fat is used for energy resulting in weight loss
• Natural thirst returns
• Appetite decreases
• Metabolic functions improve
• Nutrients are well distributed throughout the body
• Body temperature regulation improves
• Blood volume is maintained

Any of the following factors may lead to dehydration:

• Inadequate fluid intake
• Exercise in hot/humid climates
• Consuming beverages high in caffeine content
• Excessive protein intake
• Alcohol consumption
• Consuming excess sodium
• Use of laxatives/diuretics
• Prolonged physical activity without fluid replacement

Read more about hydration in chapter 6 of Making the Fast!

Dehydration has the following adverse effects on the body:

• Decreased blood volume
• Increased heart rate
• Decreased performance
• Sodium retention
• Decreased blood pressure
• Decreased cardiac output
• Decreased sweat rate
• Decreased blood flow to skin
• Increased core temperature
• Increased perceived exertion (feeling the need to put forth more effort when performing the same activities)
• Water retention
• Increased use of energy stored in muscles

In addition to maintaining proper water intake, consuming foods with high water content will help to prevent dehydration from occurring. These foods include fruits, vegetables, milk, fresh juices, soups, smoothies, and shakes. Foods and beverages to be avoided include caffeine, green tea, excess protein, excess sodium, alcohol, diuretics, laxatives, and soda. Exercise in cooler temperatures and be sure to drink 16-24 ounces for every pound lost during exercise.

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... 

Lower My Blood Pressure and Cholesterol? Sign Me Up!

The benefits of a good diet and exercise regimen reach far beyond the number on the scale. In less than one month, both blood pressure levels and cholesterol levels can be brought within healthy ranges. How? Consuming a low-fat, high-fiber diet and walking for 45 to 60 minutes daily will reduce blood cholesterol levels and help clear arteries. According to the American Council on Exercise, researchers at UCLA conducted a study (2002) on 11 obese men who consumed a low-fat, high-fiber diet and walked on a treadmill daily over a three week period. Here were the results:

"At the end of three weeks, participants hadn't lost a significant amount of weight, but the seven men who previously had high blood pressure now had normal blood pressure, and the entire group reduced their cholesterol levels by an average of 19 percent.

"Insulin levels dropped 46 percent and free radicals by 28 percent, both of which are associated with heart disease.

"This is the first study to show that this type of diet and exercise can reduce oxidative stress, lower blood pressure and improve risk factors for other chronic diseases in a very short time," wrote lead researcher R. James Barnard."

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=247

How do I get started?

See your doctor for your annual physical. Inform him/her that you want to begin an exercise program and that you need specific recommendations based on your current health condition and your fitness goals. Your examination and blood work will dictate how your diet will change as well as the type and level of intensity of your exercise program. If your total cholesterol is 200 or higher with an LDL of over 99 then you will want to get started right away. Blood pressure increases with age. A normal reading for a 30 year-old man is 126/79 while a 60-year old man registers 142/85. Consult with your doctor. Health conditions, age, gender, and medications can affect your numbers.

What should I be eating?

Your healthy diet should consist of carbohydrates, protein, and good fats. These macronutrients are derived from whole grains, fruits, vegetables, beans, lean meats, fish, and plant-based oils. Visit MyPyramid.gov and develop a plan for your general nutrition needs as well as physical activity. Since carbohydrates supply the primary fuel for most metabolic activity, your daily caloric intake should be comprised of 45-65% carbohydrates, 10-35% protein, and 20-35% fats. Eliminate pork, red meat, fast food, junk food, fried food, soda, caffeine, alcohol, sweets, and cigarettes. Add fresh fruits and vegetables, whole grains, beans,and (if you prefer meat) lean cuts of meat like chicken or turkey. Healthy fats should come from olive oil, canola oil, low-fat dairy, salmon, avocados, flax seed, and sesame oil. Be mindful that the body produces cholesterol naturally. Animal-based foods contain saturated fat, so excess consumption of meat and dairy products will lead to high LDL (bad) cholesterol. Lastly, drink plenty of water--at least half of your present body weight in ounces.

How often should I exercise?

Strive to exercise for at least 30 minutes a day, 3 to 5 days per week. Try walking. Balance cardio (walking, jogging, running, biking, rowing) with strength training (weights, pushups, yoga). Set new goals every month and make sure that your program is progressive. The key words here are: farther, faster, stronger, longer (distance, speed, power, endurance). Be sure to stretch major muscle groups daily and perform core/ab exercises every other day. To stay motivated, incorporate daily activities like yard work, washing the car, cleaning, and playing with your children. Recreational sports in a club or league as well as walking/running clubs provide great support from your peers. Just get moving!

Visit the American Heart Association website to create your personalized walking plan and track your progress at: http://www.mystartonline.org/mystart_tracker.jsp?section=plans

Be good to yourself! More next time...