LifeBreath Fitness L

From the ages of twelve through nineteen, I gained weight at an alarming rate. By the time I went off for college I was 180 pounds adorned with a size 16 wardrobe. I was very athletic, worked out all the time, but I was ignorant about exercise, inconsistent and my diet was terrible.

I did what a lot of people do – I starved myself during the day – after all, I was on a diet, - and then ate everything that wasn’t nailed down at night. I worked out at least two hours a day, but had no methodology, consistency or scientific knowledge.

I lost my weight and became emotionally healthy at the same time. What did it take? A complete makeover and lifestyle change. For me, it was getting married, moving to the mountains of New Mexico, studying, and consistently eating and exercising properly. The biggest change came emotionally. The healthier my mind became, the more my body followed suit. I’ve been fortunate to become healthier, first in my twenties, then thirties and now in my forties. Each decade has represented emotional, mental, physical and spiritual growth for me. Fitness and eating has become fun and a true path to better health and happiness.

For some people, a fitness makeover comes by way of a 2x4 across the head. What I mean by that is – a heart attack, diabetes, or looking in the mirror and not recognizing the slim, trim thirty year old that used to be there. Whatever the reason, there is no time like the present to get healthier and happier.

Ocean Reef - March – a few months after New Year’s resolutions, promises to become more fit and eat better, and for many, the second trimester of a three month commitment to diet and exercise. At first, there is excitement in the air – "Is this FINALLY the time that I will shed those extra pounds AND keep them off?" And at first, the pounds may have come off easily. Now, reality hits, there may be a little less enthusiasm, and you are settling in to a new, and sometimes difficult, way of life.

I often hear frustration in your voice, "I’ve only lost six (or eight or twelve) pounds in six weeks" or "I fell off the bandwagon yesterday." I hope that you begin to understand that a few pounds a week is perfect and that this is a life long commitment, not just a few weeks or a few months! Fitness, weight loss, eating "clean" (healthy) and exercise are about a way of life, not about a quick fix. Loosing two pounds per week is wonderful! More than this is often water weight and can not be maintained.

Each day, a commitment of one hour for exercise is desirable. I would recommend weight training, cardiovascular training, and to include things like balance, stretching, and agility training. And each day must include some kind of food planning. I am beginning to understand Ocean Reef a little better this year and for many of you it is common to be out and about all day long and to go to some kind of party every night of the week! Wow! Scheduling in time for workouts is challenging, but if I told you that it would extend your life and the quality of your life, would it be worth it? Planning your meals is beneficial too. Bring along healthy snacks wherever you go. Order healthy foods from our restaurants and don’t eat and drink everything that is pushed upon you at parties. Remember that we eat to live, not live to eat. And also remember that parties and activities are about friends and fun and NOT just about food and drinking.

Eat small meals often and make sure you are getting healthy amounts of protein, fats and carbohydrates

Increase your cardiovascular and weight training intensity as you grow used to your old intensity

Find fitness activities that you like to do. And if you don’t think you like any of them – just you wait! When you look and feel great, your mind will be changed.

And most importantly, work on your "inner self" to improve your "outer self" so that health and happiness become somewhat synonymous and that fitness becomes a way of life.

I am often asked what kind of training an individual “should” participate in. A member will come in to the fitness center and want to work on balance, or perhaps strength, loose weight or just tone up. Some want to enhance their golf or tennis. Others just want to be healthier, often through a physician’s recommendation to exercise. Some come in with a pre-concept of what they believe is the best kind of training and others leave it in the hands of a personal trainer. There are different reasons why we begin exercise, but I hope to encourage you to expand your exercise routine. Cross training is a key to a healthier, more active lifestyle.

The professionals do it! More and more, teams are expanding their workout sessions to continue to raise the bar in competition through training in other modalities. Examples: Back in the old days, professional basketball players were taught NOT to weight train. Today it is almost mandatory to be able to have the strength and endurance as highly tuned athletes. Football players are studying ballet. The Olympic ski team trains off season in Martial Arts. Golf and tennis props are strength training. And many teams are training in meditation and breathwork.

On a level for the average person, as we age and mature, in order to stay strong, flexible and agile, we must train in strength, flexibility and agility. You see, when we were children, we played hopscotch, climbed trees, and played throughout the day. We were in training (and we didn’t even know it). As we grow older, many of us don’t take the time to play and be active. In order to keep young, we now must consciously make an effort to “train” towards the things we used to take for granted – flexibility, balance, speed, agility, strength and even breathing.

Many of you participate in things like golf, tennis, fishing, and cardiovascular and/or strength training at the gym. Cudos to you! However, it would behoove you to take time to analyze your training. Does it include enough balance work, resistance training, and flexibility exercises? Do you only participate in one kind of training? If so, I can guarantee that you will become healthier and a better athlete if you begin to cross train more.

I know for myself it has made a huge difference. For years, I trained only in Martial Arts. In class, we did do some cross training the calisthenics and lots of stretching. However when I began weight training and participating in various kinds of cardiovascular training like mountain biking, aerobic classes, and some running, it made a huge difference. I can still hold my own in the fighting ring with the young male black belts in my karate school and I believe cross training has had a huge impact.

Flexibility: lots of stretching and range of motion exercises. You know the old saying…”If you don’t use it, you loose it!” If you aren’t stretching, you will become tight and less mobile.

Strength: include all kinds of strength training. You can use machines, free weights, and even your own body weight. Make sure you execute exercises for your whole body, not just certain body parts. Learn how to strength train properly.

Speed: If you keep going slower and slower, you’ll keep getting slower and slower. Speed it up from time to time. If you participate in a sport where speed is important, speed must be practiced. If you are just living from day to day, you still need to speed it up now and then to keep you from slowing down.

Balance: As many of you may be experiencing, balance is extremely important as you get older. Because we become less active, balance is an issue and must be PRACTICED in order to keep. There are lots of different ways of practicing balance. Tai Chi, dance, and working on balance drills with a trainer are a few examples.

Breathing exercises: Most people take breathing for granted, however, breathing exercises have been proven to help with stress, physical athletic performance and enhanced states of well-being. A friend of mine trains elite ski diving teams. She has begun using breathing in her training. When asked, “What were you doing when you made a mistake on that drill?,” the participants answered, “holding my breath.” You see, there is a direct correlation to breathing and performance. Watch any elite professional athlete (golf, tennis, whatever) and you will notice that their breathing is correct when executing a technique.

Meditation: learning how to focus and let go at the same time. Meditation has been proven to help people relax, lower their blood pressure and develop the mind/body connection, another important component of cross training.

In conclusion, I hope I have encouraged you to take time to ponder upon your current training or even begin a new training regiment. Sometimes we become set in our ways and we may have difficulty changing. I want to encourage you that change is good and that it is NEVER too late to become healthier and happier. Beth

Of course, this is not true. But what IS true, is that we need to work hard to reach our fitness goals. There is an internal art in knowing the difference between a hard workout, pain and too easy a workout. Working out should never hurt in the “ouch” way.

To train too hard or too easy can be detrimental. If we workout too hard, we can get injured and even create chronic problems. If we workout too easily, the benefits of exercise are missed. I like to use the Perceived Exertion Scale with many of my clients. This is an internal rating system on how hard they are working. Combined with heart rate monitoring, this is a great way to evaluate cardiovascular workouts. For weight training, I set 8 – 15 repetition guidelines that are strenuous, but can be completed.

All salads are NOT created equal. Salad dressings can add hundreds of calories for each serving and they can be filled with hydrogenated oils and other unhealthy ingredients. Try to pick salads that have lots of different color vegetables. Choose dressings that are light in fat, but include healthy fats like olive oil. Ask for dressings on the side while dining out. Try salsa as a dressings – it’s yummy. Remember that one teaspoon of oil has around 14 grams of fat. That equals 126 calories and can be half of your daily fat intake (depending on your gender, size, age, and activity level).

It’s just not true. Lifting weights for almost all women creates beautiful, lean, attractive muscles. It helps reduce body fat; helps create good bone density and muscle mass. Ladies, keep lifting those weights and if you haven’t started yet, you’re missing out on one of the greatest diet secrets ever

No you can’t! Science has not gotten that far yet. We can clone a sheep, but we can not take fat off a particular body part, that is, short of liposuction.

Although the sales of abdominal reducers have flooded the market, they just don’t cut it.

Diet and exercise are the only way to go. Why do you think there have been so many commercials for such a long span of time. Everyone is looking for the magic wand for flat abs, or a “better butt”, or less cellulite.

Diet and exercise – the latest greatest invention - to help lose weight, decrease the risk of most diseases, and make us feel energized and healthy.

There are two different issues at hand here. First, I think it may be unhealthy for most people to weigh themselves every day. Our weight fluctuates on a day to day basis. However, there are some personalities out there that may benefit from daily weighing. If weighing yourself every day is an obsession that leads to beating yourself up, food deprivation or mental anguish – don’t go there.

On the other hand, there are people who are scale-a-phobics. These folks NEVER weigh themselves in fear that they may gain weight. The nation statistics say that most of us gain weight each year as we age. We are scared to death to step on the scale to see if we are one of the statistics (or worse, gain even more).

Just be smart about it – once a week to once a month works well. Personally, I find one of the best monitors is my clothes. I know I’ve had a few too many deviations from healthy eating when my favorite jeans are a little to snug!

Not if you want to live long and healthy. Read the test results. EVERYONE benefits from exercise.

“DITO” from the last comment. EVERYONE benefits from exercise – at any age and any fitness level!

My daughter is majoring in psychology at the University of New Hampshire and she brought me down her health psychology book. She shares my love for understanding human behavior and fitness, and at the same time, we both have a passion for holistic health and spirituality.

As I was thumbing through the book, I came upon a time line that I found extremely interesting. It showed how our modern science and medicine once separated the mind, body and spirit, but have begun understanding the importance of putting them back together again. We have begun to swing full circle:

“Ancient times: Hippocrates and Galen propose that bodily humors underline and link mental and physical health.

1640 (Renaissance): Philosopher Rene’ Descartes separates the mind from the body, allowing scientific study to begin, but creating a misleading dichotomy.

1859: Charles Darwin proposes theory of evolution, thus starting modern biology.

1960’s: French psychologist Claude Bernard studies hormones and proposes theory of homeostasis. (the process of maintaining internal equilibrium through adjustments in physiological processes)

1890’s: Sigmund Freud, founder of psychoanalysis, sees unconscious psychic conflict as causing certain diseases.

1900’s: American physiologist Walter Cannon studies stress, homeostasis, fight-or-flight response, and wisdom of the body.

1940’s: Franz Alexander, physician and psychoanalyst, launches psychosomatic medicine, viewing emotional tension as a major cause of physical illness.

1965: Ronald Melzack and P.D. Wall propose Gate Control Theory of pain. (A theory that proposes that there are special nerves that carry intense sensation to the spinal column but these signals do not necessarily go directly to the brain because there is a “gate” in the spinal column that can be closed by signals coming from the brain: a belief that thoughts and feelings can provide gate-closing signals and influence whether the sensation of pain reaches the brain and is perceived as painful.)

1970’s: George Engel details the biopsychosocial model of health, and health psychology emerges as a formal field of study.

2000: Human genome is unraveled, and ties among genetics, neuroscience, and health psychology grow.”

For thousands of years, the mind, body, and spirit were considered the whole person. In order to treat any kind of physical, emotional, mental or spiritual imbalance, the medicine man or woman (shaman) considered all facets of ones’ life. The cure for a physical ailment might have involved forgiveness or letting go, or the remedy for an emotional trauma might include physical exercises. The mind, body and sprit were one.

As you see from our time line, during the Renaissance the mind and body were separated in order to study the physical body in more detail. Keep in mind however, that there are ancient documents from China that were extremely detailed in anatomy and physiology that even go a step further to include meridians (energy pathways through the body) and chakras (nerve plexuses and energy centers). The separation of body and mind allowed for detailed understanding of things like germs, the physical components of disease, living cells, and the different physical systems of the body, etc., etc..

However, our most modern science is proving that the body, mind and spirit can not be separated and in order to reach optimal health, wellness and happiness, each component of ourselves must be in balance. We now realize that there are a multitude of factors involved in becoming healthier. Research has been done on components such as – attitude, environment, beliefs, prayer, emotions and stress affecting the physical body, diet, and exercise. Through these studies and understanding “the big picture” we have begun to come full circle.

So when considering your health and well-being, remember that your physical body, emotions, the way you think and your spirituality are all players in your game of life and they equally star in the play offs. You can not play without any one of them. In order for you to “win” the body, mind and spirit must be in balance and then you have come full circle.

Time line from “Health Psychology” second edition by Howard S Friedman. Prentice Hall, Upper Saddle River , New Jersey 07458

I can’t tell you how many times a day I hear how impossible it is to eat healthy here at the Reef. I think there’s happy, HEALTHY medium, but it takes a little PLANNING.

There are four steps: planning, shopping, preparing, and then actually carrying out the plan.

If I know that I am going fishing and hiking in the next few days, I know that I need foods to bring on the boat that are easy to eat and I need foods that can’t be refrigerated for hiking. I plan out my week - more or less. Personally, I always have extra food on hand. My husband always teases me about how much food I bring on a morning fishing trip. But to my defense, morning fishing trips with him often turn out from dawn to dusk. Rarely does the food go to waste.

If I am going out to eat, I will be prepared to order healthy, low fat meals. I do not go to a restaurant starving- it’s a surefire way for me to “pig out.”

I make a detailed list of what I need for my meals and lots of healthy snacks. I make sure I don’t go to the grocery store hungry either (no binge shopping here). I look for fruits and vegetables that are in season and tasty. There’s nothing worse than biting into fruit that’s tasteless or old. I try to be creative and find new things to snack on or cook.

Once home, I clean and cut up lots of fruits and vegetables to snack on. I cook fairly large portions of soups, stews, casseroles and meat dishes to have for a few days. I make vegetable salads and fruit salads. Eating fresh takes a little peeling and chopping, but it’s worth its weight in gold – or should I say – it’s worth its weight in your belly! Yummy fresh!

The preparing also includes putting my foods into containers to bring with me for the day. I bring prepared containers to work or play. On any given day, you’ll find me with a cooler full of food. Luckily, I like home cooking better than going out. This also helps me have a handle on WHAT I’m actually eating. When you eat out a lot, you have to take extra special care on what you eat and portions sizes.

Once you’ve done all this work, don’t forget to carry out your plan. You actually have to put the food into the cooler, backpack, golf cart, or boat and EAT IT!

Try to eat often. Make sure you start with breakfast. Try to eat a snack between breakfast and lunch, and lunch and dinner. Here’s some healthy snack ideas for between meals:

Low fat cottage cheese and yogurt. Try mixing them together. It’s delicious and can be a full meal. You can add fresh fruit or a few almond slivers.

A few pieces of chicken breast bites and fruit salad. I often make my chicken breasts in salsa. They’re very moist and tasty.

Oatmeal with some almond or walnut slivers. Quaker Oats makes a new oatmeal with high fiber and protein.

So – start planning – you’ll live a happier healthier life. And remember: when you’re socializing, it’s not about the food and drink, it’s about the PEOPLE and HAVING FUN!

I received this in an e-mail a while back. I saved it because I thought it was pretty wonderful advice.

(I don’t completely agree with this one. But I do believe we should not WORRY about these numbers, just use them to stay healthy)

Life is not measured by the number of breaths we take, but by the moments that take our breath away

Dr. Marian Nelson is a Tufts University expert on exercises and here’s what she has to say:

“From the top of your head to the bottom of your toes, being physically active is the stimulus that gets most organs in the body to work at their best.”

“If you’re not active, it affects all body systems, literally down to the cellular level, where your ability to transfer oxygen from the bloodstream to cells is diminished and the number of power-producing mitochondria in your cells is less.”

“If you can’t get as much oxygen out of your blood, you can’t walk up a flight of stairs as easily as you get older.” However, “Well into your 90s, all of these systems can be stimulated.” “It’s really quite remarkable.”

One of our fine members dropped off a copy of “Nutrition Action Healthletter.” The name of the article he saved for me is called “While You Wait, The Cost of Inactivity.”

It emphasizes 10 ways inactivity can take a toll on your body and I’d like to highlight them for you.

Diabetes is a disease of inactivity. The growing number of young and old who are being diagnosed with diabetes is staggering. In recent study, researchers found that with as little as 2 ½ hours of aerobic exercise and losing 7 percent body fat, the risk of diabetes were reduced by 58 percent.

Researchers found that the risk colon cancer and breast cancer can be decreased significantly with exercise. The benefits have not been proven in other types of cancer, but it just makes sense that there is a correlation. They believe that between 30 – 60 minutes of activity each day is enough to make create positive changes in risk.

“The evidence is fairly solid that people who are more physically active are at lower risk for cognitive decline and dementia.” Recent studies have also shown that more intense exercise gives bigger benefits.

“Every year, 1.2 million Americans have a heart attack. It’s no surprise that coach potatoes have a higher risk.” “We know that physical activity has beneficial effects on risk factors for heart disease like lipids, blood pressure, and insulin sensitivity.”

“People who are active are 25 percent less likely to have a stroke than their sedentary counterparts.”

Muscle atrophy usually starts around the age of 40 for people with average activity levels. For every decade there after, we may lose 6 percent muscle mass. However, anyone at any age can build muscle through exercise and the earlier you start the better. We must not only use our muscles, but we must overload them in order to make them stronger. Regular progressive overload makes our muscles stronger, keeps us independent, creates less risk of falls and fractures, and keeps us out of the nursing home.

“Fragile bones – osteoporosis- causes more than 1.5 million fractures each year in the U.S. Again, overloading the muscles is important. “Load is more important than repetition, so a small number of repetitions with a heavy load stimulates bone formation more than walking or jogging, where you can do thousands of repetitions but the load isn’t very much.” No more than 15 repetitions with a weight that is quite challenging seems to do the trick.

“If you don’t exercise, you’re going to go to pot. You’re going to gain weight and lose fitness.” You will gain weight each year and the longer you wait, the more exercise you will need to perform to lose that weight.

“Regular exercise may boost the immune system” Moderation is important, however. People who do too little or too much will get more colds, a sure sign that your immune system is off. Researchers have found that vigorous exercise needs to be performed at least two to three times a week to significantly stimulate the immune system for optimal health.

So, I guess it’s pretty easy to figure out and it’s not rocket science. Get movin’ and make it NOW!

“Americans enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it’s killing us,” says Geographic senior writer Cathy Newman in the August 2004 National Geographic magazine.

Here’s some of the stats she quotes and information she gives. It’s kind of scary and might be restricted reading for adults only!:

The Center for Disease Control and Prevention (CDC) has declared obesity an “epidemic.”

“Other countries are catching up to the United States , especially newly industrialized nations. KFC opened a drive through restaurant in Beijing in 2002 with more on the way. UK snack food consumption rose 25% in the last five years. Sales of processed food rose 20% in Latin America between 1980 and 2000.”

Obesity is associated with an increased risk of heart disease, type 2 diabetes, osteoathritis, stroke, and colon, breast and endometrial cancers.

Next year (remember this was written in 2004), obesity is expected to surpass smoking as the leading cause of preventable death in the United States .

The Pugot Sound Ferries increased their seat width from 18 to 20 inches to allow room for bigger bottoms.

An ambulance company in Colorado retrofitted its vehicles with a wench and a plus size compartment to accommodate patients up to a half a ton in weight.

One in four Americans get ZERO exercise, one-third of Americans don’t get the minimum amount the government suggest we need just to avoid chronic disease.

The average child will watch 10,000 commercials per year touting food or beverages, nearly all of them for junk and fast foods.

“For all the Americans who’ve blamed bulging bellies on a slow metabolism, the jig is up. A report earlier this year by the Center for Disease control finally confirms what many of us didn’t want to admit: We’re fat because we eat a lot – a whole lot more than we used to, and most of the increase comes from refined carbohydrates (sugar).”

New York University professor, Marion Nestle is quoted stating, “How about some common sense? It’s a simple matter of eating fewer calories. But nobody wants to talk about calories because doing so does not sell books.

According to the DCD report, we ate 1775 pounds of food per year per person in 2000, while we only at 1497 pounds in 1970. In the 70’s we ate 136 pounds of flour and cereal per year per person, while in 2000 we ate 200. A McDonald’s French fries had 210 calories back then, but today we boast 700 calories in a “super-size.”

It is important to consume all 6 nutrients on a daily basis to build and maintain healthy bodily function.

Macronutrients are foods we consume in greater quantity: proteins, carbohydrates, fats, and water. Micronutrients are vitamins and minerals, consumed in much lesser volume, but still essential for health.

Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes.

Amino acids are essential to produce new body protein and to replace damaged proteins.

Complete – has all amino acids essential for health – Animal proteins tend to be complete.

Incomplete – needs to be combined to be complete – usually fruits, vegetables, grains and nuts

Proteins play a positive role in cardiovascular disease, diabetes, cancer, weight loss, hot flashes, bone density, muscle structure, memory and thinking ability, and many other diseases and ailments.

The carbohydrates are a major source of metabolic energy, both for plants and for animals that depend on plants for food. Aside from the sugars and starches that meet this vital nutritional role, carbohydrates also serve as a structural material (cellulose), a component of the energy transport compound ATP, recognition sites on cell surfaces, and one of three essential components of DNA and RNA.

Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop, you're eating simple carbohydrates. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not.

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-find) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that

When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.

The carbohydrates in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You're probably already on the right track if you are limiting simple sugars (such as candy) and eating more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread)

Carbohydrates come in two basic forms: complex and simple. Simple carbs are one, two, or at most three units of sugar linked together in single molecules. Complex carbs are hundreds or thousands of sugar units linked together in single molecules. Simple sugars are easily identified by their taste: sweet. Complex carbs, such as potatoes, are pleasant to the taste buds, but not sweet.

There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not digestible, at least not by human beings, because we do not have the enzyme to do the job. Cows have that enzyme; that is why they can get calories out of grass, and we cannot. The main stuff in high-fiber, complex carbs which is indigestible by humans is called "cellulose."

High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.

Complex carbs with lots of fiber should be consumed in proper proportion for maximum health and vitality. Complex carbs with lots of fiber are rich sources of necessary vitamins and minerals as well as enzymes when in the raw state. The problem happens when carbohydrates are altered by processes which provide empty calories stripped of much of their original food valu

It's this last point that has given fat such a bad reputation. Just 1g of fat provides 9 calories - more than double the calories in 1g of protein or carbohydrate. This means if you eat a lot of fatty foods, you're likely to put on weight. However, understanding the difference between unsaturated and saturated fats can help.

Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin. The less saturated fat you eat, the better - a high intake has been linked with an increased risk of coronary heart disease.

Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated fat is a healthier alternative to saturated fat and can be found in vegetable oils such as sesame, sunflower, soya and olive; oily fish, such as mackerel, sardines, pilchards and salmon; and soft margar

The main purpose of fats in the body is to serve as a storage system and reserve supply of energy. During periods of low food consumption, fat reserves in the body can be mobilized and broken down to release energy. Fats serve as an insulation material to allow body heat to be conserved and fats line and protect delicate internal organs from physical damage. Fats in the diet can be converted to other lipids that serve as the main structural material in the membranes surrounding our cells. Fats are also used in the manufacture of some steroids and hormones that help regulate proper growth and maintenance of tissue in the body.

Fats can be classified as either saturated or unsaturated depending on the structure of the long carbon-carbon chains in the fatty acids (the R's in the diagram above). Fats that contain no double bonds in their fatty acid chains are referred to as saturated fats. These fats tend to be solid at room temperature, such as butter or animal fat. The consumption of saturated fats carries some health risks in that they have been linked to arteriosclerosis (hardening of the arteries) and heart disease. Unsaturated fats contain some number of double bonds in their structure. These fats are generally liquid at room temperature (fats that are liquid at room temperature are referred to as oils). Unsaturated fats can be either polyunsaturated (many double bonds) or monounsaturated fats (one or few double bonds). Recent research suggests that the healthiest of the fats in the human diet are the monounsaturated fats, such as olive oil and canola oil, because they appear to be beneficial in the fight against heart disease

Vitamins and minerals are needed for growth and good health. The vitamins and minerals you need are found in the food you eat. It's important to eat a balanced diet that includes fruits and vegetables. Some food is enriched. This means that vitamins or minerals were added. For example, bread and milk are enriched. Some people also take vitamin pills.

Vitamins are chemical compounds and minerals are chemical elements. They are nutrients for the human body that are contained within food substances. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They help the body use the energy nutrients, maintain normal body tissue, act as a regulator, and are only needed in small amounts. Minerals are needed for several body functions including building strong bones, transmitting nerve signals, maintaining a normal heart beat, and are used to produce necessary hormones.

There are a total of thirteen needed vitamins, four that are produced in the body itself. Biotin, pantothenic acid, and vitamin K are made in the human intestine and usually in adequate amounts to meet the body's needs. Sunlight on the skin surfaces can produce sufficient amounts of vitamin K. The remaining vitamins must be supplied in the daily diet.

Each vitamin and mineral substance meets specific body needs that one of the other compounds cannot substitute or act for instead. However the lack or deficiency of one of them can sometimes interfere with another vitamin or mineral's function. If a vitamin or mineral deficiency continues, the person can incur a related disease such as beriberi, pellagra, rickets, and scurvy. Conversely, too much of some minerals and vitamins brings on a toxic condition.

The best and recommended way for a healthy person to obtain needed vitamins and minerals is to eat well-balanced meals. A daily diet of varied foods can provide needed vitamin and mineral nutrients for maintaining a healthy body. Some people also take processed or manufactured vitamins in pill, liquid, or capsule form.

Minerals are natural compounds formed through geological processes. In human, minerals are nutrients needed by the body in small amounts to help it function properly and stay strong. Humans need small amounts of about 25 minerals to maintain normal body function and good health,16 of which are essential nutrients and must be supplied by the diet. Many people think minerals and vitamins are the same, but they are not. Minerals, like vitamins, are important nutrients found in foods. The main difference is that vitamins are organic substances (meaning that they contain the element carbon) and minerals are inorganic substances. Minerals are needed for many things in addition to eating them in the form of nutrients in foods

There are two groups of minerals, major minerals and trace minerals. Major minerals (also known as macrominerals, macroelements or bulk minerals) are needed in the diet in amounts of 100 milligrams (mg) or more each day. They include calcium, magnesium, sodium, potassium, phosphorus and chlorine. Macrominerals are present in virtually all cells of the body, maintaining general homeostasis and required for normal functioning. Acute imbalances of these minerals can be potentially fatal, although nutrition is rarely the cause of these cases. Microminerals (also known as trace minerals) are micronutrients that are chemical elements. They include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc, and molybdenum. They are dietary minerals needed by the human body in very small quantities (generally less than 100mg/day) as opposed to macrominerals which are required in larger quantities

Minerals by themselves are inactive chemical elements, like the iron in a pan or calcium in a rock. But in the body, mineral nutrients are required to build tissues. They are also important for muscle contractions, nerve reactions, and blood clotting. Minerals help maintain acid-base balance, to keep the body pH neutral. Minerals help regulate body processes, such as in enzyme systems. Minerals function in nerve impulse transmission and muscle contraction. Minerals help release energy from food. For instance, calcium and phosphorous are important in bone structure and growth; potassium and sodium for electrolyte balance; and iron for oxygen transport. Some enzymes need metal ions obtained from minerals to aid chemical reactions in the body. Calcium, the most abundant mineral in the human body, has several important functions. he body uses this iron to carry oxygen to its cells. Chromium helps moves blood sugar (glucose) from the bloodstream into the cells to be used as energy and turn fats, carbohydrates, and proteins into energy. Copper is needed to help body use iron. Humans require iodine for proper physical and mental development. Magnesium is used by the body to help maintain muscles, nerves, and bones. Manganese is required to manufacture enzymes necessary for the metabolism of proteins and fat. Molybdenum functions as a cofactor for a number of enzymes that catalyze important chemical transformations in the global carbon, nitrogen, and sulfur cycles. Phosphorus promotes and stimulates early growth and blooming and root growth. Potassium works with sodium to maintain the body's water balance. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. Zinc functions as an antioxidant and is involved in many critical biochemical reactions.

Appropriate intake levels of each dietary mineral must be sustained to maintain physical health. Hypocalcaemia is an abnormally low level of blood calcium. Osteoporosis is influenced by hormonal levels and may be ameliorated by adequate calcium intake. Chromium deficiencies can affect the potency of insulin in regulating sugar balance. Chromium deficiency may be seen as impaired glucose tolerance. Deficiency of iodine and other micronutrients and may be a possible factor in observed differences in IQ between ethnic groups. Lack of iron may lead to unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Low dietary manganese or low levels of manganese in blood or tissue have been associated with several chronic diseases. Inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphatemia). Potassium deficiency can cause problems with the formation of connective tissue, and can render normally strong body tissue vulnerable to all kinds of problems. Zinc deficiency can lead to immune dysfunction and impairments in growth, cognitive function, and hormonal function.

A few years ago I wrote an excerpt in Joan Lunden’s book “Growing Up Healthy.” This is taken from the sub-chapter about “the exercise connection.” As parents and grandparents we are responsible to take care of our children. This includes teaching them how to eat and exercise. We do this through traditional “teaching”, but also through “leading by example.”

Having taken on the job of being a parent, you now owe it to your child to teach him how to be healthy through exercise and diet. And don’t wait for schools to take on this responsibility – this is YOUR baby!

Extensive research has proven that there are tremendous beneficial effects to being healthy and fit. Benefits include skeletal health and higher bone mineral density (BMD), better levels of blood lipids, more normal blood pressure, less body fat, and more lean body mass (muscle). Emotional and mental well-being have also been connected to health and fitness.

Pregnancy: It’s not time to start a new, vigorous exercise program, but you can begin with walking, swimming, yoga, tai chi, and other moderate exercise. Your baby is already hearing your message of leading by example and getting the health benefits through you.

Newborns and Infants: Until about the age of four, you will not have any problem getting your child to move and exercise; however, once again you must lead by example. These years are meant for walks, hikes, learning how to swim, and playing – lots and lots of playing!

Young Children: Around the age of four or five, your job as an exercise advisor begins. the President’s Council on Physical Fitness and Sports recommends that a child be moderately active every day for at least one hour. It doesn’t have to be concurrent- it can include a ten-minute walk, playing for a while after school, and swimming for fifteen minutes. Sedentary days should be few and far between.

It is important to let your child try different activities to find out what she LOVES. I’ve always believed that the best exercise is the one your child will do!

Introduce them to individual and group sports; let them experiment with swimming, soccer, basketball, karate, skateboarding, hiking and dancing.

It’s also important for your children to succeed and feel good about themselves. If your child is the last one picked for a kickball team, he may hide from exercise for the rest of his life. I’m partial to martial arts, dance, and other activities that promote all the components of fitness, including strength, endurance, cardiovascular health, flexibility, great coordination, motor skills, and proper body alignment. find great teachers, coaches and motivators.

Adolescence: Typically, this is when a lot of physical activity comes to a screeching halt. Daily participation declines greatly in males, but even more in females. Unfortunately, the biological drive to be active wanes and other factors become more prevalent, such as peer acceptance, physical capabilities, sexual attractiveness, and body image.

It can get even worse in college, where our children are newly independent, eating junk food, burdened with lots of homework, and spending too much time on the computer. Unless they have some healthy guidelines for eating and exercising, the extra pounds can just pour on. (I’ve seen many of my children’s friends put on the “freshman fifteen!”)

The more physically fit your children are at any age, the healthier they are at ALL ages. by getting your kids up and moving each and every day, you’ll be giving them one if the greatest gifts in line- physical fitness, which will help to ensure quality of life and longevity!

Reflecting on raising my own children who are now happy, healthy adults, there are four very specific rules that were set up in my household that I believe helped us promote both good health and great lifelong study habits.

In conclusion, remember that you – as the adult - are in charge. You are the one who teaches them what to eat and how to exercise.

Do you know anyone who has boundless energy, a wonderful attitude, physical strength, and incredible endurance? I bet they get enough sleep and they sleep well!

Research has proven, over and over again, how important it is to get a good night sleep. In fact, recent studies suggest that decades of chronic sleep deprivation may increase the risk of high blood pressure, heart disease, and diabetes.

Losing just 90 minutes of sleep in one night can reduce your alertness as much as 32 percent. This can impair your memory, your ability to think, your safety at work and play, your ability to drive in automobile safely, and sleep deprivation can impair your ability to recognize you’re impaired! People who were tested scored as low as those who were legally drunk! The National Highway Traffic Safety Administration estimates that there are at least 100,000 accidents, and more than 1,500 deaths each year due to driver fatigue.

There are lots of reasons we lose sleep: the snoring spouse, worry, so busy, eating too late at night, alcohol, caffeine, depression, anxiety, and the list goes on. The experts agree that if we only lose sleep occasionally, we can usually make it up. If it is chronic, it will eventually affect us negatively.

However, experts do NOT agree how much sleep is enough. Some physicians hold on to the “8 Hour Rule” and say that EVERYONE needs eight hours of sleep. Others, believe that a good night sleep can range from 5 hours to 11 hours, depending on an individual’s needs, habits, and inherited sleep patterns. It just makes sense to “Go with the flow,” as far as how much sleep you need. If you feel WONDERFUL and you’re getting 6 hours – good for you! If you need 9 hours – that’s equally great. You may even adjust your sleep according to seasons. As winter sets in and the hours of darkness increase, you may need more sleep. Animals naturally adapt to the seasons. Some people seem to need less sleep as they get older.

We all have a “sleep homeostat”, much like our appetite, controlled by our brain chemicals, that oversees our patterns. These patterns can be broken and retrained, should our poor sleep patterns become chronic. Here’s what some of the professional suggest:

One last thing I would like to mention. I believe that we perform very important work during our sleep that helps us with physical rejuvenation, mental clarity, emotional well-being and spiritual fulfillment. It is also a time when we connect to our subconscious and higher states of consciousness. Don’t deprive yourself of sleep with more commitments and activities. It is good and important to get plenty of healthy sleep.

“The immune system is made up of an army of organs, cells, and communications equipment that organize a sophisticated search-and-destroy mission. T-cells and B-cells communicate with killer, helper, and suppressor cells. Once the foreign substance is identified and disarmed, macrophages (big eaters) devour it so the body can easily excrete it.” Komaroff AL (ed); Harvard Medical School Family Health Guide, New York : Simon & Schuster, 1999)

Your immune system fights foreign invaders like bacteria, cancer and viruses. These systems can become overworked and weakened by stress, poor nutrition, smoking, drinking toxins, drugs, and lack of exercise and sleep. Immunodeficiency and autoimmune diseases are the two primary types of disorders. Immunodeficiency occurs from weakened immune function, while autoimmune diseases occur when the body’s own immune system cells attack healthy cells (allergies, lupus, multiple sclerosis, and rheumatoid arthritis).

Research has proven that diet and lifestyle can greatly improve your chances in preventing illnesses and improving your health while boosting your immune system.

The stronger your immune system, the stronger and healthier you become. It’s not too late to boost it up and become more energetic and healthier than ever!

The Mediterranean diets was made popular by Ancel Keys, Ph.D, the physiologist that founded The Laboratory of Physiological Hygiene at the University of Minnesota in 1940. His book “Eat Well, Stay Well the Mediterranean Way ,” published in 1975, was about the relationship between dietary fat, serum cholesterol and coronary heart disease. Dr. Walter Willett, Department of Nutrition at the Harvard School of Public Health, developed the Mediterranean Diet Pyramid and made the program popular, urging people to emphasize things like olive oil over other oils and fish over meat.

There has been some criticism against the Mediterranean Diet stating that the program is too high in overall fat. However, one must take into account that the traditional Mediterranean individual was more physically active, did not eat highly processed foods and had fresh meats, fish, fruits, vegetables and whole grains products to feast upon daily.

DAILY - fruits, vegetables, whole grain breads, pasta, rice, couscous, polenta, bulgur, other grains and potatoes ,beans, legumes and nuts
IN MODERATION - Olive oil, cheese and yogurt
A FEW TIMES PER WEEK - Fish, Poultry and Eggs
A FEW TIMES PER MONTH - Red meat

Dr. Andrew Weil, nutrition specialist and optimal health advocate believes there are only a few drawbacks to the Mediterranean Diet - The eating plan may not provide enough iron for pregnant women and growing children. And it may not emphasis enough calcium, unless we take care to choose calcium-rich foods or take a calcium supplement.

The South Beach Diet and The Pritikin Diet have many common philosophies with the Mediterranean Diet. We also recommend, like the recommendations for anyone with diabetes, that we should eat often – about 5 or 6 times a day. This eating plan is not so much a “diet’, but a way of eating so that we live longer and the quality of life is superior than with a high fat, highly processed diet. Join us at the fitness center to learn more about diet and exercise!

“I’m always sooo tired.” If this sounds like you, diet and exercise may be your prescription for more energy, enthusiasm, and even happiness. If you still feel tired after plenty of rest, a healthy amount of exercise, and a sound and sensible diet, you should check with your doctor – it may be something serious.

There’s no doubt about it, diet and exercise are the medicinal choice for the prevention and/or prescription for many (most) illnesses and diseases. Being well educated is key –but then taking a course of action, accordingly, is the only logical thing to do. Once an illness is diagnosed, it only makes sense to “do what the doctor orders.”

Anemia, Dehydration, Chronic Fatigue Syndrome, Depression, Hyperthyroidism, Kidney Disease, Sleep Disorders, Mononucleosis, Multiple Sclerosis, Diabetes, Fibromyalgia, Hypothyroidism, Hepatitis C, and Stress

Anemia occurs when oxygen-carrying hemoglobin in red blood cells falls below normal. As your counts drop, the body is forced to work harder and harder to get oxygen to your vital organs. This strains the heart; it can lead to heart attack which makes it a life-threatening disease. Deficiencies in iron and some of the B vitamins can cause anemia. Blood loss, including heavy menstrual cycles, chemotherapy, and chronic diseases like kidney disease, diabetes and hepatitis C can also cause anemia.

Extreme care must be taken in order to exercise while anemia is present. You should be under a doctor’s care. Diet and supplements are also exceptionally important. Medicine may be prescribed.

Lean meats, poultry, fish, legumes, nuts, seeds, whole grains, fortified cereals, green leafy vegetables, and lentils.