Health & Diet Tips 8/30/03

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Health and DietDon’t go nuts when you're eating nuts! They’re a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice. FitnessMost of our tension builds up in the muscles as a result of poor postures throughout the day. Pay attention to how you sit, talk on the phone, stand, sleep, etc. Start out by treating yourself to a head and neck massage. That will give you a good supple base to begin your stretching program.

Health and DietTune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch (This can even be done from a wheel chair). Besides being too busy to eat, you may find that you’re exercising for longer periods when you’re distracted by the television. FitnessThe key to surviving a spinning class is to concentrate on exercising at your own pace. Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension and speed accordingly. Don't be afraid to sit back and take a break when necessary.

Health and DietAfraid you’ll slip up on your meal plan because you’ve got that special occasion to go to? Don’t go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie & carb. foods and focus on the social aspects of the event! FitnessWhen making a comeback from an injury, focus on what is important -- a strong, healthy, functional and fit body. In order to regain lost ground after an injury, you will have to focus your time and energy on your goal. Be patient. But resist the urge to give into temptations and distractions that will lead you away from what you are doing.

Health and DietStretching boosts muscle temperature, making it more pliable. It also increases blood circulation providing a better supply of oxygen and nutrients to the working and injured muscles. Stretching after exercise (as opposed to resting) will speed up the removal of unwanted waste products, thus reducing soreness and stiffness. FitnessAbdominals can be trained every other day. They should be performed last in a routine since many other exercises rely on the strength of the abdominals to maintain good posture. Complimenting the abdominal exercises with lower back exercises can decrease the back pain many people experience on a daily basis.

Health and DietDo you know the proper portion? Consider that one portion size is ½ of a 3 oz. potato, ½ of a 3 oz. bagel, and ½ cup of cooked pasta! The portion size you typically get dining out is 3-4 times this amount. Learn to “eyeball” what these portion sizes look like on a plate. Skip the high fat toppings and spice it up with fresh herbs and seasonings! FitnessRest and grow. Do not do strengthening exercise routines on two consecutive days. Rest to give your muscles a chance to recuperate. You will become much stronger--probably 25-100 percent stronger in each muscle. Research shows the biggest improvements are in the first FEW months.

Health and DietPurchasing prepared foods can save time, but often cost a bit more. Food preparation can be fun. Cutting vegetables, shredding cheese, mincing garlic, and cleaning produce yourself can not only save you money, but allows you to be creative. Involve the family in the meal preparation – a great opportunity to get them involved. FitnessWhat do you do that is self-defeating? Is it a smoking habit? A nail-biting or gum-chewing oral fixation? Perhaps it’s just that you mumble instead of speaking up. You know the problem. What can you realistically change? Find support among your friends or from community resources to help you maintain your commitment to stop a self-defeating habit.

Health and DietIf you suffer from heartburn, there are some foods to avoid. Foods themselves don’t necessarily cause heartburn, but they can aggravate the condition by stimulating acid production. Avoid citrus fruits and high fat or seasoned foods. Antacids can help this uncomfortable feeling. Consult your doctor about the best type for you. FitnessAt the end of the day, it comes down to the balance of fat and energy. If after 24 hours you have used all of the fat you consumed, it won’t be stored and you will maintain your weight.

Love & God Bless!

/Wolf

"Therefore encourage one another and build each other up, just as in fact you are doing." 1 Thessalonians 5:11Now as I always say this at the end of my e-mails:

IF GOD BRINGS YOU TO IT.

HE WILL BRING YOU THROUGH IT.

This has became my philosophy.