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...

Staying Well While You Grieve

Losing a loved one is often one of life's most difficult experiences. The manner and duration of the grieving period is unique to each individual. Each loss affects the bereaved differently. Most people associate grief with the loss of a family member or close friend. There are many types of loss that one may experience including the loss of a job, divorce, financial setbacks, death of a pet, etc. In any and every case, it is critical that good health, nutrition, and fitness are maintained.

Grief is an active process that is cognitive, emotional, spiritual, and physical. It affects moods, motivation, stress levels, appetite, weight, sleep patterns, energy levels, and more. Ignoring one's personal needs during this time can complicate the grieving process. It is not uncommon to turn to food, alcohol, drugs, sleep, work, and withdrawal/seclusion to deal with death and loss. Unfortunately these coping strategies can delay one's ability to face and work through the gamut of emotions that are being experienced. The following tips can be implemented to facilitate a state of wellness while grieving:

1) Eat balanced meals regularly. The human body needs balanced nutrition for proper function of all vital organs and systems. Avoid fast food and junk food along with caffeine, tobacco, and alcohol. Consuming fresh fruits and vegetables, whole grains, lean protein, and low-fat dairy will promote good health and offset the physical strain that grief can place on the body.

2) Take daily walks. Some type of regular physical activity is good for improving one's outlook and overall disposition. A long walk can help clear the mind, or at least allow the griever to get away from everything and just be themselves in that moment. Exercise promotes restful sleep. Some may try other mind-body disciplines like yoga or Tai Chi. Cycling, swimming, and jogging are good choices as well. The key here is to do what feels good and keep moving.

3) Sleep regularly. This might be a challenge initially, so taking naps as frequently as possible and trying to rest at the same time daily may help.

4) Use prayer and meditation to stay connected and grounded. Maintaining a connection to one's spirit has proven to be very helpful in handling grief. There are often many unanswered questions and unresolved feelings that manifest themselves through anger and frustration. Some experience a loss of control. Allowing oneself the time to work through the mental and spiritual aspects of grieving is extremely helpful and important for achieving wellness.

5) Ask for help. Surrounding oneself with loved ones and enlisting help with daily tasks can relieve stress until some balance is returned to the daily routine.

6) Use a journal or other creative outlets to express yourself. After a certain point, family and friends don't always share a desire to talk about the loss of a loved one. It is still necessary to articulate or channel the various thoughts and emotions that accompany death and loss. Writing, painting, knitting, poetry, and music are all examples of ways to work through the stages of grief. It can be shared with others or be kept in private. What is important is to find ways to express thoughts and emotions while giving oneself permission to grieve.

While all of us will experience grief in our lives on some level, be encouraged and know that you can make it through the sad times. I did and you can, too.

Written in memory of my mother, Regena Vetene Thomas, RN (June 23, 1937-July 25, 2003).

Be good to yourself! More next time...

Protein for Your Health and Weight Loss

Along with the onslaught of fad diets on the market comes a lot of confusion about the best ways to get fit. There are simple formulas that anyone can follow to lose weight, gain muscle mass, or support training regimens for athletes. A balanced diet is critical to achieving and maintaining overall health and wellness. Today, I'd like to take a look at the role that protein plays in each of these scenarios.

The USDA recommends that the general public consume 0.8 grams of protein per kilogram of body weight daily. This is a general baseline for sedentary individuals or those who engage in low to moderate physical activity. Strength, endurance, and team sport athletes should consume higher amounts of protein. Athletes looking to gain or lose weight consume the highest amounts of protein ranging from 1.6 to 2.0 g/kg of body weight. Protein intake should range from 10-35% of an adult's daily calories consumed.

To calculate the minimum amount of protein that your diet should contain, take your weight in pounds, divide it by 2.2 (to convert into kilograms), and multiply that result by .8 g/kg. For example, a 150 pound individual should be consuming 54.5 grams of protein daily (which equals 218 calories):

150 lbs. / 2.2 = 68.2 kg

68.2 kg x .8 g/kg = 54.5 grams of protein.

Protein contains 4 calories per gram, so to calculate the calorie equivalent of 54.5 grams simply multiply by 4:

54.5 grams x 4 calories per gram = 218 calories.

If this same individual consumes a total of 2000 calories per day, then protein will comprise 11% of the total calorie intake.

For active individuals who want to lose weight, protein plays a critical role in building lean muscle and increasing metabolism to burn fat. Training intensity and duration both increase protein requirements (Fink, Burgoon, Mikesky 2009). At the onset of endurance training for less fit individuals, it is critical that protein intake be increased for the first 1-2 weeks (1.2-1.4 times body weight). Soon after, protein levels should return to baseline levels. The majority of calories should come from carbohydrates because they are the primary source of fuel for the body. A good breakdown looks like this:

Carbohydrates 45-65% of total calories
Proteins 10-35% of total calories
Fats 20-35% of total calories

The key here is to ensure that the majority of the proteins ingested come from the diet as opposed to supplements. Meat eaters should include animal proteins like eggs, dairy, lean meats, and fish which are classified as complete proteins. Complete proteins contain all of the essential amino acids that the body is unable to produce. Vegetarians have slightly higher protein needs because plant-based sources of protein are incomplete. Combining beans, grains, and vegetables in one meal or in one day will compensate for amino acid deficiency if paired optimally. A good example of this would be a lentil rice pilaf.

Consuming more than 35% of your daily calorie intake in protein can lead to serious health conditions. Some of these conditions are kidney malfunction, diabetes, high blood pressure, bone mineral loss, and dehydration. In essence, too much of a good thing is bad.

Be good to yourself! More next time...