7/31/2005

FEEL BETTER. LOOK BETTER. FITNESS FOR WOMEN OVER 30.

The average life expectancy of a woman who is about 45 today is almost 82! The good news is that you have a long life ahead, and plenty of years to work on becoming the best that you can be. The bad news is if you aren't happy with your condition or appearance or have any muscle pains or problems, they are going to be with you for a long time to come.

Ashley Miller and I presented a 2 hour course to members of the Women in Policing Foundation at the New York Police Academy, addressing the needs of this important group. Feel free to contact me for information on how to schedule a presentation to your group, call 917 603 3813.

7/10/2005

DON'T SKIP BREAKFAST TO CUT CALORIES

And don't forget that fat burns in the flame of carbohydrates!
When it comes to cutting calories, breakfast is often the first thing to go. But new research suggests that people who are successful at losing weight - and, more importantly, keeping it off - eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Study subjects were enrolled in the National Weight Control Registry, an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day. It is not known what subjects ate for breakfast (although the study was funded by General Mills), but most followed a high- carbohydrate, low-fat diet. Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.

IMPORTANT MEDICAL CHECKUP GUIDELINES

Regular checkups and age appropriate screenings can help to improve your health and extend your life and those of your loved ones. Get the info on what to check for and when -for both men and women - in this booklet from the Men's Health Network.

REDUCE WAIST SIZE TO REDUCE DIABETES, HEART DISEASE RISKS, CANCER

Summaries from 2 important articles

It probably won't shock you to learn that larger waists mean greater heart disease risk. Where the extra pounds lie may make a difference. Larger waists, or an "apple" shape, indicate abdominal fat. Fat around the hips and thighs is often described as a "pear" shape. Studies have linked abdominal fat to more health problems, including increased risk of diabetes and breast cancer. Now, scientists have pinpointed the exact numbers to watch out for: Men: 35 or below, Women: 33 or below. Read more here.

A man's waist size seems to be a strong indicator of adult onset diabetes risk. Johns Hopkins scientists reviewed data from 27,270 men tracked over 13 years Compared to those with the smallest waists, 29-34 inches, men with larger waist sizes were at least twice as likely to have diabetes. Those with the largest waist size -- 40 inches and above -- were up to 12 times more likely to have Type 2 (adult onset) diabetes, the kind associated with obesity. Read more here.

THE WRONG DIETARY HABITS CAN SABOTAGE YOUR FITNESS ROUTINE

TOP 10 NUTRITION MISTAKES MADE BY ACTIVE PEOPLE
While exercise is an important component of any wellness program, it's only part of the equation. What you eat, how much you eat and when you eat it are critical to overall health, and especially important to get the most out of any fitness regimen.

1. EATING TOO MUCH PROTEIN AND NOT ENOUGH CARBOHYDRATES. Our muscles' endurance and performance comes from the glycogen in carbohydrates.
2. SKIPPING BREAKFAST.
3. NOT EATING BEFORE A WORKOUT
4. WAITING TOO LONG AFTER EXERCISE TO EAT. For optimal recovery, it's best to eat 30 minutes to two hours after exercise.
5. REPLACING MEALS WITH ENERGY BARS OR REPLACEMENT DRINKS. Reach for real food first.
6. TRUSTING THE ACCURACY OF DIETARY SUPPLEMENT LABELS AND CLAIMS. "The FDA doesn't regulate any of the supplements so it's the Wild West out there in health food stores. "
7. NOT CONSUMING THE RIGHT AMOUNT OF CALORIES FOR THE AMOUNT OF ACTIVITY YOU DO. Your calorie intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.
8. BELIEVING THAT EXERCISE MEANS YOU CAN EAT WHATEVER YOU WANT.
9. NOT DRINKING THE RIGHT AMOUNT OF FLUIDS. Dehydration can be a serious problem, especially during warm humid weather.
10. JUMPING ON THE LATEST DIET CRAZE IN SEARCH OF THAT ELUSIVE "EDGE."

Read about it here.

Fitness Articles for You