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Fitness For Fall Months

September 6th, 2010 by Becky Johnson

The air is cool and crisp. The leaves are turning incredible colors, like burnt orange, bright red and golden yellow. Autumn is almost here and you can feel the seasonal change approaching. But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter.

With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:

  1. Fall is a great time for a walk in the woods. Gather leaves of all shapes and sizes and when you're done making a collage, frame it, and display it on your mantel.

  2. Venture out for a walk to the city park.

  3. If it's too chilly, rainy, or too dark, walk in your local mall.

  4. Go for a hike together as a family.

  5. Bundle up and visit your local beach and go for a walk. Collect shells, play frisbee.

  6. Football season is here so gather up some family and friends for a game of catch or touch football.

  7. Buy a new exercise video or dvd. Use it as a backup when it's too cold to exercise outdoors.

  8. Join the YMCA or a local gym. Take advantage of indoor exercise equipment, group exercise classes. Try something new like pilates or yoga.

  9. Rake leaves. Raking leaves for 30 minutes burns about 100 calories. Make a big pile and let your kids jump in them. Better yet, you jump in them. Then you'll have to re-rake them up, and will burn a few more calories!

  10. Plant fall bulbs in your flower garden.

  11. Visit your local pumpkin patch and walk the entire patch looking for the best pumpkin.

  12. Visit a local corn maze and find your way from the entrance to the exit (tip: getting lost burns more calories and leads to more fun!).

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Vitamin D The Sunshine Vitamin

August 31st, 2010 by Becky Johnson

Vitamin D, the "sunshine vitamin," is made in the body when the rays of the sun are absorbed by the skin. Health care professionals and nutrition research scientists have known for years that it's needed for the regulation of calcium and phosphorus to help build and maintain strong bones. But recent research indicates vitamin D may do much more than that.

In fact, in honor of American Heart Month, it's important to know that adequate intake of vitamin D may actually reduce the risk of heart disease.

That's good news given the fact that heart disease remains the leading cause of death in the United States. The most common form of heart disease in the United States is coronary heart disease, which often presents itself as a heart attack. In 2008, an estimated 770,000 Americans suffered a heart attack for the first time, and about 430,000 had a recurrent attack. About every 26 seconds, someone living in the United States will suffer a heart attack, and about one person every minute will die from one.

So what's the connection between vitamin D and heart health? Well, for one, studies indicate that vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors such as blood cholesterol and blood pressure. In a study of 1,739 Framingham Heart Study participants (whose average age was 59), researchers found that those with blood levels of vitamin D below 15 nanograms per milliliter (ng/mL) had twice the risk of suffering a cardiovascular event such as a heart attack, heart failure, or stroke in the next five years compared with those who showed higher levels of vitamin D.

When researchers adjusted for traditional cardiovascular risk factors such as high cholesterol, diabetes, and high blood pressure, the risk remained significant, with a 62% increased risk of a cardiovascular event in study subjects with low levels of vitamin D compared with those showing higher levels. Study participants had no prior cardiovascular disease and were tested for vitamin D status and then followed for an average of 5.4 years. Overall, 28% of individuals had levels of vitamin D below 15 ng/mL, and 9% had levels below 10 ng/mL. Although levels above 30 ng/mL are considered appropriate for bone metabolism, only 10% of the study subjects had levels in this range.

In a 10-year follow-up study in 18,225 men over the age of 40, those with a low vitamin D level not only had more than double the risk of a heart attack, they appeared more likely to die from the attack. Research studies such as these suggest that vitamin D is important for blood vessel health and controlling blood pressure.

The current daily recommended dietary intake of vitamin D is 200 IU for everyone up to age 50, then 400 IU up to age 70, and 600 IU for those 70 and older. However, according to nutrition experts, that may not be enough. Although how much is enough is still being debated, we may actually need three to four times more than what we get. Especially if you get very little sun exposure, use sunscreen when you are exposed to the sun, are elderly, or have a dark skin complexion. While 10–15 minutes a day of sun exposure can boost vitamin D levels in the body, very few foods in nature contain vitamin D. Fish (such as salmon, tuna, and mackerel) and cod liver oil are among the best sources (3 ounces provide about 200 IU). Small amounts of vitamin D also are found in beef liver, cheese, and egg yolks, but these foods also are high in fat and cholesterol. Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is fortified with 100 IU per cup. To play it safe, supplement your dietary intake with a daily multivitamin/multimineral supplement with plenty of vitamin D. Look for a comprehensive formula with at least 400 IU to 800 IU of vitamin D per serving.

And remember, a healthy lifestyle that includes and promotes modest weight loss, healthful food choices and regular physical activity are your best weapons for fighting off heart disease:

  • If overweight, a weight loss of 5–10% of your body weight can lead to significant improvements in cardiovascular disease risk factors such as high blood cholesterol, high blood pressure, and high blood sugar.
  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fats.
  • Select fat-free, 1% fat, or low-fat dairy products.
  • Limit your consumption of foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Reduce your intake of beverages and foods with added sugars.
  • Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
  • If you drink alcohol, do so in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
  • Engage in at least 30 minutes of moderate-type activity (e.g. brisk walking) on most days of the week.

Recognizing Signs and Symptoms of a Heart Attack

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs. These may include breaking out in a cold sweat, nausea, or lightheadedness.
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Dining Out And Eating Healthy

August 31st, 2010 by Becky Johnson

More than ever, people are eating their meals away from home. Back in the 70s about 16% of meals were eaten out, while today that number is around 29% - and growing. The problem is that frequent visits to your favorite restaurants can present big challenges to your weight control efforts.

The good news is you can learn to control what happens when eating out. Remember, you are in charge. You're the customer, right? It just takes some preplanning and prethinking.

Where You Go - If you decide where to eat on the spur of the moment, you're more likely to run into trouble. Give it some thought ahead of time, so you can be prepared. When making your selection, choose a place that has a varied menu with lots of options; skip the "all you can eat"-type places.

Before You Go - Look up the restaurant's menu on the Internet. Deciding what you will order before you get there can reduce temptation once you're there. Making reservations reduces waiting time, so you won't be starving when seated. And most important, don't leave the house hungry; this can lead to unhealthy food choices and overeating.

When You Get Seated - Just say no to the breadbasket and the chip bowl - don't even allow them to be placed on the table. The same holds for the dessert and fancy drink menus - return them to your server as well. And remember to order water and start sipping; that will help ward off hunger.

What to Order - Be the first to order so you won't be tempted to change your mind. Order à la carte to keep overall portion sizes down. And don't be afraid to ask for substitutes like a salad instead of fries. Ask for a "half-order," choose an appetizer as your entrée, or share an entrée with your dining partner. Ask for sauces, dressings, and gravies "on the side." 

When Your Food Arrives - How you eat is just as important as what you eat. Slow it down and enjoy the experience. You don't have to clean your plate to get your money's worth. Eat the lowest-calorie stuff first (for example, the salad or the steamed vegetables). After you've eaten half your meal, ask yourself if you're still truly hungry. If you feel "comfortable," guess what? You're done. Stop and ask for a doggie bag.

Then There's Dessert - Be cautious about playing mind games (like rewarding yourself with a piece of gooey chocolate cake because you've had such a healthy dinner). However, if you must indulge, make sure you are truly biologically hungry. Again, don't devour your dessert just because it's there; save some for later. Fresh fruit, or even a small serving of sorbet, is always a good option. Angel food cake is another possibility, if you must.

After You Eat - If you do indulge in that cake, or if you're just feeling like you ate a little too much, try taking a brisk walk around your neighborhood. Or exercise a little longer or eat a little less the next day.

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Childhood Obesity Is A Family Affair

July 31st, 2010 by Becky Johnson

To maintain a healthy weight throughout life, we need to learn healthful habits early on. That?s because it's during our childhood years when we develop the routines that follow us into our adult years. In other words, the inactive, overweight child of today is likely to become the inactive, overweight adult of tomorrow. That is unless parents take action now and make their children's health a family affair. Remember, children can't necessarily change their exercise and eating habits alone. They need the help of supportive parents and caregivers. So try creating new family habits around healthy eating and increased physical activity. Start small-you don't have to make many changes at once. No matter how young or old we are, small gradual changes are easiest to follow and incorporate into our lives. It definitely takes time to unlearn unhealthy behaviors and develop new, healthier ones. Here are some suggestions on ways to create a healthy weight environment for the entire family:

Creating a Healthy Environment for Eating

  • Make the creation of meals a family affair. Even young children can participate in simple meal preparation (i.e., washing fresh vegetables, stirring the soup, and setting the table).
  • Sit down and eat as a family together at least one meal a day. Share your day so that the meal lasts 30 minutes or more.  
  • Don't be too restrictive. Studies show that preschoolers with parents who are most restrictive with treats are the ones that ate the most sweets and snacks when given the opportunity. Teach moderation and balance.
  • Limit the frequency of fast-food meals to no more than once a week. (Not at all would be ideal). 
  • Have healthy foods available for children to select from. Fresh fruit, vegetables like baby carrots, and low-fat yogurt are great examples.
  • Don't use food or a lack of food for rewards and or punishments. For example, don't make threats like "no dessert unless you clean up your room".
  • Don't force your child to eat if he or she is not hungry. However, if your child shows consistent signs of not eating, or obsession with their body image, consult a healthcare professional.

Creating an Active Environment

  • Limit TV time. Research indicates a direct relationship between the hours of TV watched and childhood obesity. Not only is it a low-calorie-burning activity, but what children see on TV (ads for fast food, sugar coated cereal and other unhealthy food choices) influences what they eat and drink-even children as young as 2 years old. Encourage other activities besides TV, computers, and video games.
  • Make time each week for a family outing that involves physical activity, such as a walk to the library or playing at the park.
  • Encourage your children to play outside, ride a bike, play basketball with friends.
  • Include children in active chores, such as washing the car or walking the dog.
  • Enroll your child in a structured activity like gymnastics, tennis, martial arts, soccer, etc.

Making changes can have its challenges, especially today when families are juggling busy schedules, time, finances, and other daily stressors. But if you work together and support one another, your chance of success will be much greater. Eventually, new healthy choices or activities will become established healthy habits, and you will be well on your way to helping you and your children maintain a healthy weight and better health for the entire family.

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How To Handle Stress And Motherhood

July 31st, 2010 by Becky Johnson

Mothers are the world's best jugglers—arranging family schedules from soccer to band practice to doctor's appointments, planning meals, and dealing with money issues, child care and work—they seem to do it all. There is a price to pay, however—the evidence is mounting that women today are experiencing more stress at every stage of life than ever before.

With all that responsibility, many moms are left feeling tired and stressed out. That stress contributes to poor sleep habits, which in turn can contribute to emotional issues, job issues, and weight gain. So, in honor of Mother's Day this month, it's a good time for moms to recognize the importance of addressing stress and learning to manage it in healthy ways.

Healthy Ways to Manage Stress

While motherhood has its challenges, the rewards definitely make it worthwhile—right, Moms? Think of those adorable Mother's Day cards or the very special breakfast in bed served by your 8-year-old; who wouldn't sign up for this? So be the best mom you can be by finding healthful ways to deal with whatever stresses you have in your life.

1) Identify the stressors in your life. These may be marital problems, conflicts at work, family illnesses, or just the day-to-day schedule you keep. Once you've identified the primary causes of stress, you can begin to figure out how to either change your stressors or learn to manage them better.

2) Schedule personal relaxation time. Setting aside a few minutes a day just to breathe—or collect and organize your thoughts—can work wonders. Start small. Schedule 10 minutes a day to do nothing but sit and breathe. Deep breathing can help bring your heart rate and breathing back to normal so you can clear your mind. Once you've accomplished that on a regular basis, consider taking up yoga or meditation.

3) Good nutrition through healthful food choices plays a crucial role in your ability to withstand times of extra stress. Carbohydrates, proteins, fats, vitamins, and minerals are all important for energy, mental concentration, and emotional stability. In addition to affecting digestion and your immune system, stress may increase your body's need for certain nutrients, so you may need an extra healthful diet to stay focused, alert, and energetic—and to ward off colds and flu. So choose a variety of foods and be sure to eat complex carbohydrates from whole-grain breads and cereals, beans and legumes, and fresh fruits and vegetables; lean protein from fish, chicken, soy, and nonfat or low-fat dairy products; and select heart-healthy omega-3 fats from fish, avocados, nuts, olives, and seeds. Cut back on junk foods, sodas, alcohol, and caffeinated beverages.

4) Get some extra sleep. Sleep deprivation not only contributes to weight gain and feelings of fatigue, it also can contribute to medical expenses, sick days, and accidents. When you sleep well, you wake up feeling refreshed, alert, and ready to face your daily challenges. To help you get a better night's sleep, try to maintain a regular bedtime and wake-time schedule, even on the weekends; establish a regular, relaxing bedtime routine; create a sleep-conducive environment (dark, quiet, and comfortable); and try not to eat meals, drink alcohol or caffeinated beverages, or exercise within a few hours of bedtime.

5) Boost your activity. Exercise not only can help reduce anxiety and increase productivity, which can help you handle stress better, it also helps control your appetite and burn calories, which can help you maintain a healthy weight.

6) Supplement your diet. Not enough time to shop for—or prepare—a healthy meal? When you're confronted with days like that, feel free to drink a healthful and convenient meal-replacement beverage or munch on a nutritious meal bar. Fill in nutritional gaps with a well-balanced, high-quality multivitamin/multimineral supplement and a high-quality fish oil supplement rich in omega-3 fatty acids such as DHA and EPA. For digestive health, take a probiotic supplement to help maintain healthy intestinal microflora, and for additional stress relief, try botanical ingredients such as L-theanine from green tea and ashwaganda. And finally, if getting to sleep remains a challenge, occasionally try herbal ingredients such as valerian, which can help you maintain a calm state and promote restful sleep.

We all know that being a mom takes an extraordinary amount of patience, love, and discipline. That's what makes moms so special! But juggling family, finances, and work commitments can really be stressful, so remember this Mother's Day to keep things in perspective: prioritize wherever you can, delegate responsibilities, eat right, stay active, and take your supplements. But most of all, make time for what's really important—taking care of yourself so you can be the best mom ever!