Eating Dairy Foods the Healthy "Weigh"

Are you getting all the benefits of dairy foods? Enough to maintain beautiful bones and teeth? Enough to help maintain a healthy weight, to lower blood pressure and to reduce the risk of diabetes? Two to three servings a day is definitely the healthy weigh to go.

1. Drink Milk

A tall, cold glass of milk is the most refreshing way to close your calcium gap and enjoy a long list of bodybuilding nutrients at the same time. For maximum nutrition and minimum fat, drink 1% or skim milk (labeled as low-fat or fat-free in your dairy case).

 2. Eat Yogurt

There is a yogurt to suit every taste from key lime pie and Peach Melba to plain and old-fashioned vanilla. Perfect for breakfast-on-the-run, high-octane snacks and cooking at home, yogurt now also comes as a drinkable beverage and shelf-stable yogurt-to-go.

3. Sprinkle on Cheese

Natural hard cheese can be a nutrient-dense way to add flavor to food. Looking for tasty ways to minimize your fat intake? Use grated cheese with a strong flavor like Parmesan or Romano. Choose part skim cheese like mozzarella or cheddar made with 2% milk.

4. Choose Cottage Cheese

For real protein power, choose versatile, low-fat cottage cheese perfect for cooked dishes like lasagna, blended in dips and salad dressings and combined with fruit for summer salads.  Bone note - cottage cheese is not as high in calcium as some dairy foods.

5. Indulge in Dairy Desserts

Cold, creamy and sweet everyone screams for ice cream, especially in summer. Get wise to portion size (go for a single rather than a double) and add nutrition with fresh fruit and a sprinkling of nuts. For less fat, go for low-fat varieties or for frozen yogurt.

6. Cook with Powdered Milk

Dry milk is an easy, inexpensive and powerful way to pump nutrition into everyday cooking. Ways to use non-fat powdered milk are almost endless - casseroles, creamed soups (canned, dry and homemade), hot cereal (microwave or regular) and pudding.

Fit Facts - Active Seniors Enjoy Life More

Good News For Seniors

Part of the prescription for a healthier, better retirement is exercise. That simple? Yes, it is! Physical exercise has been proven to discourage declines in health and fitness. Join the growing number of seniors who are actively demonstrating that exercise helps keep a body strong and on the go.

The Best Retirement is a Healthy One

Did you know that moderate physical activity can help you live longer? That it can actually reduce health hazards? It’s true.

So is the fact that regular exercise helps control blood pressure, body weight and cholesterol levels, and reduces the risks of hardening of the arteries, heart attack and stroke.

A well-balanced fitness program holds other benefits for you, too. It conditions muscles, tendons, ligaments and bones to help fight osteoporosis, keep your body more limber and stabilize your joints, lowering the risk of everyday injury. Regular physical activity can even help you maintain your independence.

Physical exercise is probably the best all-natural laxative you will find. It not only improves digestion, but exercise is also good for managing lower back pain, arthritis and diabetes. And recently, there’s been more indication that an active lifestyle helps lower the risk for certain types of cancer.

But maybe the best reason for incorporating regular exercise into your life is that you will feel better and enjoy life more. Exercise helps you sleep better, manage stress better, and gives you more endurance to enjoy work and play.

FITNESS is GOLDEN

A good senior fitness program is one that includes aerobics, muscular conditioning, along with exercises to stretch your body and promote good posture. Start with a light regime and work your way up slowly.

The best aerobics for seniors are non-jarring ones, like walking, swimming, cycling and low-impact aerobic dance.

If you have not been doing muscular conditioning, begin with the calisthenics you probably remember. As you get used to these exercises, add some gentle resistance, such as light hand weights or low-tension rubber exercise tubing. As your conditioning improves, you could incorporate variable resistance exercise machinery, but be sure you do so under qualified supervision. Heavy-resistance routines are not recommended for seniors. The key to safe and effective exercise for seniors is moderation.

Do not ignore the other elements that contribute to good senior health, including eating a well-balanced diet, not smoking and seeing your doctor whenever you need to.

Discover the Exercise You Like Best

There are plenty of choices out there for you. Favorites among seniors are aqua aerobics, yoga, Tai Chi, line dancing, square dancing, ballroom dancing, even taking your dog for a walk. There are also many group exercise classes you might enjoy that offer social benefits as well.

When you are deciding on the class or program that suits you best, we recommend you select one with an instructor certified by an internationally recognized professional organization, such as the American Council on Exercise. Also, check to be sure the instructor has completed specialty training in senior health and fitness.

Look at your retirement or senior years as an opportunity to do things you never did before. Enjoy yourself!

A Healthy “Weight & See” Attitude

What Is Body Image?

When you look in the mirror, what do you see? Your perception of how your body looks forms your body image. Regardless of how closely your figure resembles your perception; your body image can affect your self-esteem, behavior, and relationships with others.

Why Are So Many People Unhappy with Their Bodies?

In modern American society, thinness is a determinant of physical attractiveness. The current fashion ideal is significantly thinner than the actual physique of most Americans. Most women feel they should lose weight even if they are not considered overweight by medical standards. Men, to a lesser degree, share this body dissatisfaction, which is based more on fashion norms than health recommendations.

Lean bodies are also associated with valued characteristics including success, energy, self-discipline, and wealth. Excess fat on the other hand, may be interpreted as a sign of laziness, ignorance, or lack of self control. These generalizations promote discrimination against people who are considered "unnecessarily" overweight. The prejudice also sparks anxiety and self-contempt in people who are normal or underweight but believe they should be thinner.

Body Image and the Media

The media promotes the widespread belief that attractive people are lean people. Celebrities, such as fashion models, actors, actresses, and television journalists, are generally thinner than the average American. These media personalities project an image of confidence, beauty, and success which may seem to be inextricably linked to the thinness of their bodies.

Can I Attain an "Ideal" Shape?

Your body shape is determined by a number of factors. Some, such as calorie intake and energy expenditure, can be manipulated. Others, such as your frame size, the way you store fat, and other genetic variables, are beyond your control. Many people simply lack the raw materials to build the current "ideal" body. Thus, it is important to be realistic when determining how you want to look and how much you want to change your lifestyle in order to attain your desired appearance.

How Can I Improve My Body Image?

• Examine the degree to which your self-esteem depends upon your appearance. Although it may seem natural to wish you looked like a fashion model, basing your happiness on this desire may lead to failure. Unrealistic goals can prevent you from exploring ways to enhance your life.

• Broaden your perspective. Talking to people you trust, reading books about body image, or writing about your fears and perceptions in a journal, may enable you to recognize irrational thought patterns and put body image into perspective.

• Be active. Regular physical activity enhances muscle tone and improves self-esteem.

• Recognize that "fat-ism" is a form of discrimination similar to sexism and racism. Assumptions that body shape determines personality and success are incorrect and unjust. Combat discrimination when possible. Question assumptions and generalizations which promote the belief that one “type” of person is better than another.

Eating Beef the Healthy "Weigh"

Looking for a nutrient boost? Tired of expensive vitamin-mineral supplements? Bored with bland low-fat meals? Love to eat beef but think that it is too high in fat? Think again. Today’s beef is leaner than ever and every bite offers a power pack of nutrients.

1. Eating beef for HEALTH

When it comes to nutrition, today’s beef is full of good news. Beef’s “skinny seven” cuts (from the round and loin) offer great taste with minimal fat. For delicious, heart-smart meals, choose lean beef cuts like sirloin, tenderloin, top round and round tip.

2. Eating beef for ZINC

Beef is the number one source of zinc for Americans. One 3-ounce serving of lean beef provides nearly 40% of the zinc most people need in a day for normal growth and development, as well as healthy immune systems, wound healing and appetite control.

3. Eating beef for IRON

Even a short-term lack of iron can affect physical and mental functioning. Longer-term deficiencies may affect brain development and IQ levels in children. The iron in beef (heme iron) is readily absorbed. Heme iron also helps you absorb iron from other foods.

4. Eating beef for PROTEIN

Three ounces of lean beef contains 50% of the recommended amount of daily protein for maintaining muscle mass, supporting immune systems and providing long-lasting energy. That’s how beef can add Z.I.P. (zinc, iron and protein) to your meals and snacks.

5. Eating beef for B VITAMINS

Beef offers a delicious bundle of several B vitamins - all vital to help your body unleash energy from other foods. Calorie for calorie, lean beef is one the richest sources of many essential B vitamins like riboflavin, thiamin and B12 that your body needs every day.

6. Eating beef for SELENIUM 

Selenium is an anti-aging antioxidant nutrient that may help to prevent heart disease and certain types of cancers. Just one 3-ounce serving of beef ñ about the size of a deck of cards provides 31% of the recommended daily intake of selenium.

10 Ways to Fit Fitness into Every Day

1. Put on some comfortable shoes

Feet were made for walking. With comfortable shoes on yours, you will be ready to fit more walking into your life: at least 30 minutes a day, at least 10 minutes at a time.

2. Put on a pedometer

These tiny step-counters are rapidly becoming today’s most important piece of fitness equipment. While there is no “magic” number of steps, 10,000 per day is a great goal.

3. Put on some music

Hate to exercise? How about dancing? Your favorite tunes – softly on headphones or loudly in the living room – can help you pick up the pace and enjoy moving more.

4. Use your legs – instead of the telephone

Need to talk with a co-worker down the hall or a neighbor across the street? Hang up the phone and take a short walk to have your talk. Remember, every step counts!

5. Use your legs – instead of the elevator

Need to go upstairs or downstairs? Forget the crowded elevator or the slow escalator! The stairs are an easy (and free!) way to build beautiful, strong leg muscles.

6. Use your legs – instead of the car

For short errands, walking can be as fast (or even faster) than driving, waiting and parking. Plan to park in one place and walk to several different stores.

7. Fidget more

The experts say it is true – fidgeting burns calories. Forget about sitting still at your desk – wiggle, squirm, standup, sit down, and move around as much as you can.

8. Lift more

One easy way to pump up arm muscles is to keep a set of weights (5 to 10 pounds) at your desk, near the TV or under the couch. Lift while you talk, watch or read.

9. Stretch more

A few good stretches can help relax your body and your mind. You can stretch while working at a computer, watching TV or even driving a car. Just reach out and stretch.

10. Play more

Bounce a ball, fly a kite, swing on a swing, and chase a child. There is no end to the fun when you play at getting fit. Need some playful ideas? Just ask your favorite kid!!!

Healthy Recipes - Best-Ever Chocolate Cookies

• Preparation time: 15 minutes / Cooking time: 7 to 9 minutes
• Preheat oven to 350°F (180°C)
• Baking sheets, ungreased

1 cup                   all-purpose flour                                    250 mL

1⁄2 cup                unsweetened cocoa powder                   125 mL

1 tsp                    baking soda                                              5 mL

1⁄4 tsp                 salt                                                           1 mL

2                         eggs                                                          2

1 cup                   margarine or butter, softened                250 mL

3⁄4 cup                packed brown sugar                               175 mL

11⁄2 cups             quick-cooking rolled oats                        375 mL

1 cup                    bran cereal (not flakes)                          250 mL

3⁄4 cup                 white chocolate chips                              175 mL

• In a small bowl, sift flour, cocoa powder, baking soda and salt.
• In a large bowl, beat eggs, margarine and brown sugar. Fold in flour mixture. Stir in oats, bran cereal and chocolate chips.
• Drop dough by heaping tablespoonfuls (15 mL), about 2 inches (5 cm) apart, onto baking sheets.
• Bake in preheated oven for 7 to 9 minutes or until just crisp. Let cool on baking sheets on a wire rack for 5 minutes, and then remove to rack to cool completely.

MAKES 42 COOKIES(1 PER SERVING)

General Mills

Your family and friends will never know that bran cereal is one of the ingredients in these delicious crunchy cookies.

TIP

When using margarine, choose a non-hydrogenated version to limit consumption of trans fats.

Let Go The STRESS

RELAXATION RESPONSE

The following is a simple, brief activity that can be used to allow the physical changes of a stress reaction to subside and return to a non-stress state.

• Sit (or lie) in a comfortable position in a quiet environment with eyes closed.

• Begin with your feet and relax each muscle group moving up to the head—calf, thigh, waist, stomach, arms, chest, neck, face, and forehead.

• Breathe in through your nose gently pushing your stomach out.

• Breathe out through your mouth and let your stomach relax.

• Continue for 10-20 minutes. Open your eyes as need to check time, but do not set a time.

• When finished, open your eyes but remain seated for a couple of minutes.

PROGRESSIVE RELAXATION

The following is a physical activity that can be used for releasing muscle tension triggered as a response to stress.

• Lie flat on a soft surface or floor with your eyes closed and knees bent.

• Beginning with your right foot, press foot firmly to the floor for five seconds, relax for five seconds; repeat with the left foot.

• Straighten legs out and press back of lower right leg firmly to the floor for five seconds, relax for five seconds; repeat with left leg.

• Press each of the following areas firmly to the floor for 5 seconds, relax for five seconds (one at a time):

              -Back of thighs and buttocks

              -Lower back and shoulder blades

              -Arms

              -Back of head

• Breathe normally as you press and relax.

Calories Count

How Much Do You Know About Calories?

A calorie is the unit used to measure the energy-producing value of food. Technically, a calorie is defined as the amount of heat necessary to raise the temperature of one gram of water one degree centigrade. There are four major sources of energy in food: carbohydrate, protein, fat, and alcohol. When  burned  (metabolized), they provide different amounts of energy:

Carbohydrate = 4 calories per gram

Protein = 4 calories per gram

Alcohol = 7 calories per gram

Fat = 9 calories per gram

The calorie content of food depends on the amount of carbohydrate, protein, fat, and alcohol it contains.  As you can see, fat is the most concentrated source of energy and yields more than twice as many calories per unit weight as carbohydrate and protein.  Keep this in mind when eating foods rich in fat such as butter, whole fat milk and cheese, red meat, nuts, oils, mayonnaise, fried foods, and many sweets.

How Many Calories Do You Need?

Calories contained in food are transformed into different kinds of working energy by metabolic reactions in the body: electrical for conduction of nerve impulses, mechanical for muscle contraction and movement, chemical for metabolic processes, and heat for maintenance of normal body temperature.  Thus, two factors determine your calorie needs:

1. Basal metabolic rate (BMR), which is the energy needed to maintain your body's basic physiological functions at rest, and
2. Level of physical activity. Your calorie needs per day can be estimated based on your healthy body weight (HBW) and your activity level.

Calorie Needs Per Day

• HBW x 10 = to meet your BMR

• HBW x 13 = to meet your BMR and a sedentary lifestyle

• HBW x 15 = to meet your BMR and light activity

• HBW x 17 = to meet your BMR and moderate activity

• HBW x 20 = to meet your BMR and heavy activity

When Calculating Your Calorie Needs, Remember:

• BMR differs depending on genetics, age, sex, height, body composition, and activity level. For example: an active person with a low percentage of body fat and a high percentage of muscle will have a higher BMR than a sedentary person of the same weight who has more fat and less muscle. Muscle burns many more calories at rest than fat.

• The activity level refers only to physical work.  Mental work requires an insignificant increase in energy needs. The exhaustion you experience after studying is all psychological. A light to moderate level of activity includes 20-60 minutes of exercise performed three to five times per week.  Most students fall into this category.

What Is Energy Balance?

The body is in a state of energy balance when the amount of calories eaten is equal to the amount of calories expended. If energy supplied by foods exceeds that which is utilized, the excess energy is stored in the form of glycogen (carbohydrate) or fat. Glycogen is stored mainly in the liver and muscle tissue. When the glycogen storage capacity is fully utilized, any excess energy is stored as fat. The body uses these energy sources when the energy provided by food is inadequate to meet the body’s needs.

Be a Protein Pro

What Are Proteins?

Proteins are made up of long chains of amino acids. These amino acids serve as building materials for all our bodies’ cells and tissues (including our muscles, skin, bone, heart, liver, and other organs). Amino acids also are used to make many vital compounds in the body such as enzymes (for digesting food), hormones (for regulating metabolism), and anti-bodies (for fighting infection). Without adequate amino acids from protein in our diet, we begin to break down our own bodies’ protein (i.e. muscles and organs) to get the amino acids we need.

How Much Protein Do I Need?

The recommended dietary allowance (RDA) for protein is based on how much you weigh. The RDA is about 0.4 grams protein for every pound of body weight.

Examples:

• 120 lb. woman needs 48 grams of protein per day (120 lb. x 0.4g. /lb.)

• 160 lb. man needs 64 grams of protein per day (160 lb. x 0.4g. /lb.)

Some individuals need more protein than the RDA. Growing children and teens, athletes, and dieters who are restricting their calorie intake may require up to two times the RDA. You can easily meet your protein needs by choosing a balanced diet with approximately 10-35% of your total daily calories coming from protein.

Where Is Protein in Foods?

The two food groups that are the richest sources of protein are the meat and alternatives group and the milk group.  One ounce of meat, chicken, or fish and one cup of milk provides 7-8 grams of protein. One egg, 1/2 cup of beans, or 1/4 cup of nuts is equivalent in protein to one ounce of meat.

Breads, cereals, grains, and vegetables also provide some protein (about two to three grams per one slice of bread or ½ cup of cooked grains or vegetables).

Do I Need to Eat Protein at Every Meal?

It’s a good idea to try to include a protein-rich food with each meal. Not only will this help you meet your protein needs, but it also has other benefits:

• Protein gives satiety to meals, so that you feel full longer. Protein takes longer to digest, and so it enters and leaves your blood more slowly and steadily.

• Protein keeps you feeling more alert, so you do no t feel sluggish after eating.Protein prevents excessive production of serotonin (a brain chemical that causes sleepiness). When carbohydrates are eaten alone, serotonin production and sleepiness increase.

Is It Better to Eat Animal or Plant Proteins?

Both are good sources of protein. Animal protein is considered “complete” because it contains all the essential amino acids your body needs. Most plant proteins are “incomplete” because they are missing one or more of these essential amino acids. However, by consuming a variety of plant proteins throughout the day (e.g. beans, grains, nuts, and vegetables), it is easy to get the full complement of essential amino acids.

Will Eating More Protein Help Me Build More Muscle?

No. Heavy weight training, not protein, is the key to developing bigger muscles. If you eat more calories to fuel this type of training, you most likely will get the extra protein you need for muscle building.

Keep in mind that excess protein cannot be stored in your body for later use. Instead, it is burned inefficiently for fuel or stored in the body as fat. Also, excess protein can be detrimental to your health:

• It can overwork your kidneys.

• It can dehydrate you.

• It can cause excessive calcium loss from your bones.

• It can increase your risk for heart disease (since many high-protein animal foods are also high in saturated fat).

PROTEIN FOUND IN PROTEIN-RICH FOODS

Use the list below to find the protein content of some commonly eaten foods.

Animal Sources

• Lean Meat and Poultry, 3 oz. = 24-27 grams

• Fish and Shellfish, 3 oz. = 18-22 grams

• Milk and Yogurt, 1 cup = 8 grams

• Cheese, 1 oz. slice = 7 grams

• Cottage Cheese, 3/4 cup = 23 grams

• Eggs, 1 whole or 2 egg whites or 1/4 cup egg substitute = 7 grams

Plant Sources

-Soy Foods

• Tempeh, 4 oz. (1/2 cup) = 24 grams

• Firm Tofu, 4 oz. = 10 grams

• Soy Burger, 1 patty = 11-13 grams

• Soy Milk, 1 cup = 7-10 grams

-Lentils and Beans, 1 cup = 15 grams

-Nuts, 1 oz. (1/4 cup) = 6 grams

-Nut Butter, 2 Tbsp. = 8 grams

-Vegetables, 1/2 cup cooked = 2 grams

-Grains

• Bread, 1 slice = 3 grams

• Rice, Pasta, Cereal; 1/2 cup = 3 grams

Danger Signs of a Fad Diet

Want to maintain a healthy weight? Want to build muscle and lose fat? Confused by conflicting claims, testimonials and hype by so-called experts? These signs can help you spot a diet disaster before it strikes you. Forget plans, products and pills that promise:

1. Rapid weight loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ to 2 pounds per week. If you lose weight quickly, you will lose muscle, bone and water and only a little bit of fat.

2. Hazardous ingredients

Some compounds in over-the-counter products can be dangerous and even deadly. Avoid all products with ephedra ephedrine and Ma Huang, which have been associated with nerve damage, heart attacks and sudden death.

3. Magic foods or supplements

There are no miracle foods or pills that melt fat away. There is nothing that will burn fat while you sleep.  There are no super foods that can magically change your genetic code. And, there is no scientific proof that any food is addictive.

4. Bizarre quantities and limitations

Be wary of diets that allow unlimited quantities of any food like grapefruit or cabbage soup. Avoid any diet that eliminates entire food groups. Even if you take a vitamin/mineral supplement, you will miss some critical nutrients.

5. Specific food combinations

Forget it. Eating the wrong combinations of food does not cause them to turn to fat immediately or to produce toxins. There is no evidence that combining certain foods or eating foods at specific times of day will help in weight loss.

6. Rigid menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. What you need is a realistic, flexible eating style that helps you be your best in class, sports and life.

7. No need to exercise

Not likely. Regular physical activity is essential for permanent weight control and for overall good health. The key to success is to find physical activities that you enjoy and then aim for 30 to 45 minutes of activity on most days of the week.

YOGA - Fitness for the Whole Body

Yoga is an ancient system of personal development encompassing mind, body and spirit. It is now embraced by modern science and by millions of Americans. Yoga can benefit anybody, from babies to seniors, and can be adapted for anybody, from pregnant women to hardcore athletes. Take a class and see why yoga is often called the “fountain of life.”

1. YOGA for strength

Building or rebuilding - muscle strength is just one of the many reasons to do yoga. The wide variety of yoga poses helps strengthen muscles in all areas of your body. Yoga can be especially helpful in strengthening back muscles and reducing lower back problems.

2. YOGA for flexibility

When people think ‘yoga,’ they often picture extraordinary flexibility - bodies twisted into amazing postures.  Fortunately, you do not have to be naturally flexible to do yoga. With yoga’s gentle pace, your body can become flexible and strong at the same time.

3. YOGA for balance

Yoga teaches balance in body and mind, both essential for overall health in hectic times. Good physical balance reduces the risk of injuries and life-threatening falls, especially for older people. Mental balance helps us survive the natural ups and downs of daily life.

4. YOGA for energy 

Yoga is an energizing activity - both physically and mentally. Yoga poses stimulate the flow of oxygen into the lungs and the flow of blood throughout the body. Traditionally, yoga classes also include a relaxation pose - time to breathe deeply and rest completely.

5. YOGA for stress reduction

Numerous studies confirm that people who do yoga feel less stressed generally and are better able to handle highly stressful situations. Yoga enhances your ability to concentrate (by paying attention to your breathing) and to clear your mind of extraneous thoughts.

6. YOGA for every body

A wide spectrum of yoga classes are available in this world. Some have a spiritual emphasis and include teaching about Eastern philosophy. Others focus on the health and fitness aspects of yoga. The key is to find a class or video that fits you and your lifestyle.

Try Anmol Mehta’s “YOGA INSTRUCTOR CERTIFICATION PROGRAM” at www.anmolmehta.com 

Get Moving - Physical Activity for Adults

Physical Activity to Improve Health

Great News! Physical activity does not have to be hard to give you health benefits. Dancing swimming, walking, biking, or any number of other activities can improve your health. You don’t have to sweat in a gym with special clothes to call it physical activity. Try to do a total of 30 minutes physical activity most days of the week.

For example, maybe you park away from work and take a 10 minute walk into work and a 10 minute walk back after work, then you walk to the park with your children, grandchildren, or dog. That adds up to 30+ minutes and you have got it. Those little doses of exercise add up. Try different activities until you find one you are comfortable with, start slowly, listen to your body, and stick with it. It does not have to hurt to be good for you.

Check out the exercise pyramid for examples of fun ways to stay active. Do it for yourself, do it for your family, but most importantly do it today!

Benefits of Physical Activity

• Reduces the risk of developing or dying from some of the leading causes of illness and death in the U.S.

• Reduces symptoms of stress, depression, and anxiety and may improve mood.

• Improves overall health and feeling of well-being.

• Improves appetite control and weight maintenance.

A Special Note to Older Adults

You too can benefit from moderate activity most days of the week. Remaining active is very important to staying healthy. If you are not physically active, check with your doctor before starting any form of exercise. Then, start slowly and build up to a comfortable pace. You may also need to start with shorter activity sessions – perhaps only 5 minutes. Work up to 30 or more minutes of activity per day. By the way, playing with grandchildren is a great form of activity.

Physical Activity to Improve Fitness

More intense exercise may provide even greater health benefits. It will increase your heart and muscles’ ability to work, increase your lean body tissues, decrease your fat stores and improve your overall feelings of well-being.

Improving your lung and heart fitness involves moving your large muscles (legs and arms) continuously in a rhythmic manner for a long time. This type of activity is called AEROBIC ACTIVITY.

Examples of Aerobic Activity are:

• Brisk walking

• Jogging

• Stair climbing

• Swimming

• Cycling

• Rowing

• Skating

• Dancing

• Cross-country skiing

These AEROBIC ACTIVITIES need to be done hard enough to increase your heart and breathing rates. Your breathing should increase, but you should not get out of breath. You should still be able to carry on a conversation or sing with your workout music.

If you want to lose body fat, you should do AEROBIC ACTIVITIES 4 to 6 times a week for at least 30 minutes. Healthful eating is also important if your goal is to lose body fat.

Choose activities that you like and vary them daily so you do not get bored. For example, jog Monday, then Tuesday ride a stationary bike etc. Use the activity pyramid below for examples of different forms of exercise.

Be sure you drink enough fluids when you exercise.

• Drink 1 cup (8 ounces) of water before and after you exercise.

• Drink 1 cup of water every 15 to 20 minutes during exercise.

• You should also be drinking at least 2 quarts of fluids that do not contain caffeine every day.

Click on pic to enlarge

If you have diabetes, heart disease, or other chronic diseases, talk with your doctor about the right exercise program for you. 

Alcohol Use and Abuse - Alcohol Use In Older People

Anyone at any age can have a drinking problem. Uncle George always liked his liquor, so his family may not see that his drinking is getting worse as he gets older. Grandma Betty was a teetotaler all her life—she started having a drink each night to help her get to sleep after her husband died. Now, no one realizes that she needs a couple of drinks to get through each day.

These are common stories. The fact is that families, friends, and healthcare workers often overlook their concerns about older people drinking. Sometimes trouble with alcohol in older people is mistaken for other conditions related to aging. But, how the body handles alcohol can change with age. You may have the same drinking habits, but your body has changed.

Alcohol may act differently in older people than in younger people. Some older people can feel “high” without increasing the amount of alcohol they drink. This “high” can make them more likely to have accidents, including falls and fractures and car crashes.

Drinking too much alcohol over a long time can:

• Lead to some kinds of cancer, liver damage, immune system disorders, and brain damage

• Worsen some health conditions like osteoporosis, diabetes, high blood pressure, and ulcers

• Make some medical problems hard for doctors to find and treat. For example, alcohol causes changes in the heart and blood vessels. These changes can dull pain that might be a warning sign of a heart attack.

• Cause some older people to be forgetful and confused. These symptoms could be mistaken for signs of Alzheimer’s disease.

Alcohol And Medicines

Many medicines—prescription, over-the-counter, or herbal remedies— can be dangerous or even deadly when   mixed with alcohol. Many older people take medications every day, making this a special worry. Before taking any medicine, ask your doctor or pharmacist if you can safely drink alcohol. Here are some examples of problems caused by mixing alcohol with some medicines:

• If you take aspirin and drink, your risk of stomach or intestinal bleeding is increased.

• When combined with alcohol, cold and allergy medicines (the label will say antihistamines) may make you feel very sleepy.

• Alcohol used with large doses of acetaminophen, a common painkiller, may cause liver damage.

• Some medicines, such as cough syrups and laxatives, have high alcohol content. If you drink at the same time, your alcohol level will go up.

• Alcohol used with some sleeping pills, pain pills, or anxiety/anti-depression medicine can be deadly.

How Much Alcohol Is Too Much?

The National Institute on Alcohol Abuse and Alcoholism, part of the National Institutes of Health, recommends that people who are healthy and over age 65 should have no more than 7 drinks a week and no more than 3 drinks on any one day.

One drink is equal to one of the following:

• One 12-ounce can or bottle of regular beer, ale, or wine cooler

• One 8- or 9-ounce can or bottle of malt liquor

• One 5-ounce glass of red or white wine

• One 1.5-ounce shot glass of hard liquor (spirits) like gin, vodka, or whiskey. The label on the bottle will say 80 proofs or less.

When Does Drinking Become A Problem?

Some people have been heavy drinkers for many years. But, just as with Uncle George, over time the same amount of alcohol packs a more powerful punch. Other people like Grandma Betty, develop a drinking problem later in life. Sometimes this is a result of major life changes like death of dear friends or a loved one, moving to a new home, or failing health. These kinds of changes can cause loneliness, boredom, anxiety, or depression. In fact, depression in older adults often goes along with drinking too much.

Not everyone who drinks daily has a drinking problem. And, not all problem drinkers have to drink every day. You might want to get help if you, or a loved one, hides or lies about drinking, has more than seven drinks a week, or gets hurt or hurts others when drinking.

Getting Help

If you want to stop drinking, there is help. Start by talking to your doctor. He or she may be able to give you advice about treatment. Your local health department or social services agencies may also be helpful. Here are some things you can try:

• Ask your doctor about medicine that will work for you.

• Talk to a trained counselor who knows about alcohol problems in older people.

• Find a support group for older people with alcohol problems.

• Check out a 12-step program, like AA (Alcoholics Anonymous) that offers support to people who want to stop drinking.

• Locate an individual, family, or group therapy that works best for you.

There are many things you can do to cut back or stop drinking. You can:

• Count how many ounces of alcohol you are getting in each drink.

• Keep track of the number of drinks you have each day.

• Decide how many days a week you want to drink. Plan some days that are free of alcohol.

• Pace yourself when you drink. Don’t have more than one alcoholic drink in an hour. In place of alcohol, drink water, juice, or soda.

• Make sure to eat when drinking. Alcohol will enter your system more slowly if you eat some food.

Try to take time to plan ahead. Here are some things you can do:

• Develop interests that don’t involve alcohol.

• Avoid people, places, and times of day that may trigger your drinking.

• Plan what you will do if you have an urge to drink.

• Learn to say “no, thanks” when you are offered an alcoholic drink.

• Remember to stay healthy for the fun things in life—birth of a grandchild, a long hoped for trip, or a holiday party.

No one wants to get hurt or to hurt others as the result of too much alcohol. Yet, it can happen if you drink more than you should. Be aware of how your body changes as you age. Be alert to these changes, adjust how much alcohol you can safely drink, and continue to enjoy life to the fullest.

Fluoride - Nature’s Tooth Decay Fighter

Caries (cavities) used to be a fact of life. However, during the past few decades, tooth decay has been reduced dramatically. The key reason: fluoride. Fluoride is a mineral that may occur naturally in all drinking water sources—oceans, lakes, rivers and underground water. Extensive research has shown that optimal levels of fluoride not only reduce caries in children and adults, but also help repair the early stages of tooth decay.

FLUORIDE EXPOSURE

You may receive fluoride in topical or systemic forms. Topical fluoride (applied to the surface of the teeth) is delivered through many toothpastes, mouth-rinses and gels, as well as through foams and varnishes applied in the dental office. Topical fluorides help strengthen the surface of tooth enamel.

Systemic fluoride is intended to be ingested. This form includes fluoridated water and dietary fluoride supplements, such as tablets, drops or lozenges. Systemic fluoride is integrated into children’s teeth as their tooth structures form.

A reduction in tooth decay is achieved through exposure to topical fluorides, systemic fluorides or both. Water fluoridation provides both types of exposure.

SOURCES OF FLUORIDE

Community water fluoridation is an effective and inexpensive means of achieving the fluoride exposure necessary to help prevent tooth decay. Studies show that water fluoridation continues to be effective in reducing tooth decay by about 20 to 40 percent.

Leading health organizations, including the American Dental Association, the U.S. Centers for Disease Control and Prevention (CDC) and the American Academy of Pediatric Dentistry, support community water fluoridation on the basis of the overwhelming weight of scientific evidence, which continues to support its safety and effectiveness. Water fluoridation helps prevent tooth decay in both children and adults.

The optimal fluoride level in drinking water is 0.7 to 1.2 parts per million. Naturally occurring fluoride that may be below or above these levels is present in some water supplies.

If your drinking water comes from a public or community water supply, contact the local water supplier to determine the fluoride level. You also can check with your local, county or state health department.

If your drinking water comes from a private well, a certified laboratory can test samples and provide data. Contact your local or state health department for information about laboratories that provide this service.

WATER QUALITY REPORTS

In 1999, the EPA began requiring water suppliers to provide annual drinking water quality reports to their customers. Water quality reports typically may be mailed to the customer, placed in the local newspaper or made available through the Internet at about July 1 each year. To obtain a copy of the report, contact your local water supplier. The name of the water system (often not the name of the city) can be found on your water bill. If the name of the system is unknown, contact the local health department. The EPA does not regulate private drinking water wells, but the agency recommends that private well water be tested every year.

Talk with your dentist about ways you can achieve optimal fluoride exposure for good oral health.

Weight Management - Win The Game

Whether you want to gain, lose, or maintain your weight, you must eat wisely to see lasting results. To successfully manage your weight, develop a plan that includes healthy eating, regular physical activity, and strategies to maintain your lifestyle changes. A successful regimen is one that is followed throughout life, not just for a few weeks. Weight management techniques are easy to learn, and with practice and patience you can see gradual, lasting results.

How Can I Manage My Weight?

1. Select well-balanced meals.

Regard weight management as the adoption of a life-long nutrition plan. A healthy plan for weight loss includes a variety of foods low in fat and added sugar. Foods high in complex carbohydrates and fiber (fruit, vegetables, and whole grains) provide bulk and a feeling of fullness with fewer calories. Lean protein sources with meals also promote satiety. Be sure that your plan includes foods you enjoy eating, and eat three or more smaller meals a day.

If you are trying to gain weight, select calorie- and nutrient-dense foods (such as raisins, nuts, peanut butter, and fruit juice), and eat more frequently throughout the day. Weight gain does not require stocking up on empty calories, like candy bars, chips, and soda.

2. Enjoy regular physical activity.

Physical activity is indispensable for long-term weight loss or gain. Weight loss without exercise can result in the loss of lean body mass as well as fat. The result is a lowering of your metabolism (called your basal metabolic rate). Because of this decreased metabolism, returning to normal eating patterns can actually lead to weight gain. Do both aerobic activities, (which burn fat, control your appetite, and reduce your risk of chronic diseases), and resistance training (which increase lean body mass and boost your metabolism). If you want to gain weight, resistance training is essential to make sure you gain mostly lean body mass, not fat.

3. Set realistic goals. 

Many people set unrealistic goals in their weight management plan. Remember that weight gain or loss should progress by no more than one to two pounds per week. If you are losing more weight than that, chances are the majority of weight lost is from water and not fat (and you are liable to quickly gain it back once you stop your drastic dieting methods).

4. Be aware of your calorie needs.

A deficit of 500 calories per day will result in approximately one pound lost per week. This deficit can be reached by moderately decreasing calorie intake and increasing physical activity. More severe calorie restrictions lower the basal metabolic rate, making weight loss even more difficult. The minimum daily calorie intake for an obese person trying to lose weight should not be less than 1200-1500 for women and 1500-1800 for men.

If you wish to gain weight, maintain a daily intake of at least 500 calories higher than what you usually consume. ETR3K853P3Z9

5. Incorporate lifestyle changes. 

In order to successfully manage your weight, include lifestyle change strategies to cement long-term eating and physical activity habits. Try keeping a diary of your current eating and physical activity patterns, including time, place, amount, whether you were alone or with friends, and how you felt afterwards.  Identify barriers to changing your eating or exercise patterns, and work to overcome these.   Also, notice positive weight management behaviors, and strengthen those activities.