:: Nutrition and fitness ::

“From childhood, we are inundated with messages that equate being thin with being successful and attractive,” says Carol L. Otis, M.D. F.A.C.S.M., a Los Angeles-based sports medicine physician. ‘Women fail to recognize they are born with one of three body types:

• ectomorphic

• mesomorphic

• endomorphic

Ectomorphic—tall and thin, like models and ballerinas—is most idealized by our society, but only a small percentage of the population is that shape. Mesomorphic is more muscular, like the women’s soccer team and athletes. And endomorphic tends to have more body fat naturally.”

In other words, while there are things you can do to look your best for your body type, you can’t fight nature. Before you embark on these common-sense strategies, remember that accepting and appreciating who you are and how you look is the key to losing the right amount of weight for you and more importantly, keeping it off.



Common-sense healthy lifestyle strategies—tips from the experts

• Don’t weigh yourself every day. Step on the scale in the beginning and then weigh yourself only once a month,” suggests Jennifer Harrell, MA. RD, L.D., clinical nutrition coordinator at HealthSouth in Birmingham, AL. “Jumping on the scale every morning is too depressing, and the pounds won’t come off as fast as you want them to.”

• Reward yourself. The more you deny yourself the so-called bad foods —-carbohydrates, fats, sweets —- the more likely you are to give up your good intentions. Once a month, allow yourself to splurge.

• Exercise regularly. It’s the key to long-term weight control. “Decreasing calories helps you lose weight, said Cheryl Smith, MS., an exercise physiologist at Health South Rehabilitation Center in Youngstown. OH. “But exercise helps elevate the metabolism to burn additional calories. A couple of hours after exercise, the metabolism stays elevated; it’s what we call the afterburn.”

• Relax. “l call it ‘recharging your battery.’ whether it’s taking a hot bath at the end of the day or listening to a relaxation tape before you go to sleep.” says Otis.

• Eat breakfast. What Mom said is true: Breakfast is the most important meal of the day.



Keys to a healthy lifestyle

Feel good about what you‘re doing for your health and body

Diet (your eating pattern) and physical activity are the 2 important components of a healthy lifestyle. There are no ‘good’ and ‘bad’ foods—every food may fit into someone’s diet. However, some foods are healthier than others. Watch portion size! Aim to include whole grains, fruits, vegetables, low fat or fat free dairy products, and lean meats in your diet.

Examples of how to include activity in your daily life:

• Walk to college/office instead of taking the bus

• Join a gym

• Take the stairs instead of the elevator

• Get up and change the TV channel instead of using the remote

Thinking about dieting?

Here’s why you may want to think about a healthy lifestyle instead…

Dieters have been known to regain the lost weight and maybe even gain more after they go off the diet.

Why deprive yourself of the foods you love, like all carbohydrates? Can you imagine not having cereal or fruit for breakfast?

Why think about foods you can’t eat? Think about the foods you CAN!!!

Weight loss in a safe way

Research shows that losing 1-2 pounds a week by eating better and exercising is the BEST way to lose weight and keep it off.

1 lb of weight loss = 3,500 calories

Try to cut 500 calories a day! This is only cutting 200 calories from the diet and exercising at a moderate level for 30 minutes. You can do it, think positively!



Examples of healthy foods

• Whole grains: 100% whole wheat bread, whole wheat pasta, roti and brown rice

• Fruits: apples, oranges, grapes, bananas, strawberries, blueberries

• Vegetables: romaine lettuce, tomatoes, green peppers, cucumbers, zucchini

• Low Fat/Far Free Dairy: milk, yogurt, cheese

• Lean meat: chicken, red meat



Physical activity

Aim to incorporate exercise into your lifestyle! Physical activity can: increase physical fitness, help build and maintain bones and muscles, build endurance and strength, lower risk factors for heart disease, diabetes and certain cancers, and promote well-being and reduce stress.



Diet check list: How does your diet stack up?

1. Forget the fads. Diet fads come and go—without offering a permanent solution. When you hear about the latest diet, always ask yourself: can I eat this way for the rest of my life?

2. Be realistic. Any eating plan needs to work for your family and situation. It needs to fit with your schedule, food budget, and cooking skills.

3. Make a commitment. Write down some important reasons for changing your eating habits. Share a written or verbal promise to make healthful food choices with your friends or family.

4. Start slow. Making drastic changes can be a recipe for failure. Small changes can make a big difference if they last. Pick one change, such as eating breakfast, and make it a habit.

5. Be consistent. The human body responds well to consistency. If you decide to eat breakfast, make eating breakfast part of your daily routine rather than an occasional thing.

6. Stick to it. Research suggests that it takes approximately 21 days for a behaviour to become a habit. If you want to start eating breakfast, make a plan with 21 breakfast menus you’d love to eat.

7. Be flexible. Life is full of surprises, and plans need to change. If an early meeting makes breakfast at home impossible, you need some alternatives, such as “desk-fast” at work.

8. Be creative. Make a list of all the possibilities, such as all the breakfast options you enjoy at home, in the car or on the bus, at work, or from the vending machine.

9. Stock up on options. Once you have a list of possibilities, stock up. Fill your cupboards, car, and desk drawers (anywhere you might eat breakfast) with healthful options.

10. Plan ahead. When situations pose problems, make a healthful plan. Have a meeting where giant cinnamon rolls are served? Plan to eat one-half of a roll and bring cheese and fruit with you.

11. Forgive yourself. Healthful eating does not have to be perfect eating. If you make a big mistake or miss a few days of healthful eating, no biggie. Just get back on tract ASAP.

12. Congratulate yourself. Changing your eating habits can be tough. Just think how long you’ve had your current habits. Give yourself a pat on the back for any healthful changes.