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March 2008 - Posts
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This weekend an interesting study was released at the American College of Cardiology conference in Chicago. Researchers studied the link between stress and heart attack and what they found was pretty amazing: people who cut their stress levels (and keep them low) have a 60% less chance of suffering a heart attack or stroke than `constant worriers’.
The study followed 516 heart patients over a three- to four-year period. The heart conditions included irregular heartbeat, atherosclerosis (hardened arteries) and atherothrombosis (blood accumulation that leads to clotting). The individuals were then divided into groups based on level of anxiety: high, intermediate and low. To group people by stress level, the researchers looked at feelings, moods, sleep patterns, irregularity in bowel/stomach functions and other stress markers.
In addition to the 60% less chance of suffering heart attach or stroke, the study findings show that constant stress and anxiety can affect the rhythm of the heartbeat, which can heighten the risk of heart disease. These results are a follow-up to a study presented at last year’s meeting, which showed that people with heart conditions with permanent anxiety have a twice greater chance of suffering a heart attack or to die compared to those who are considered calm. So what do these findings mean for us? Well, aside from the fact that it’s much nicer to live with less stress, it’s also important for our health. In fact, our monthly Book Club selection – Women’s Bodies, Women’s Wisdom, by Dr. Christiane Northrup – discusses the health effects of stress – just to name a few: immune system problems, fighting cancer and maintaining weight.
Stress relief techniques vary, but some techniques experts advocate include regular exercise, making time for ourselves to relax, breathing exercises, meditation or getting a massage. For many, taking a break from our daily activities and taking a walk is a simple technique that works. For others, stress relief needs to be more formal, such as meditating in a quiet room. If you need help relieving stress, you can always consult a physician or even a personal trainer for advice.
Kerry 
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This weekend is the National Cherry
Blossom Festival in Washington,
DC. The famous trees, found
mainly on the National Mall, were a gift from Japan in 1912 and when bloomed, make a beautiful display
of white and pink. The festival is one of DC’s most notable events, lasting
from March 29 to April 13, with plenty of activities like a Kite Festival, a
Fireworks Show and a Japanese Street Festival. If you're in the area, you should come and see it.
While looking for information on the Cherry Blossom
Festival, I came across an article discussing an alarming trend: many plants (including
cherry blossoms) are blooming earlier the past few decades. For example, the
cherry blossoms used to bloom during the Festival while today the cherry
blossoms bloom before the Festival. Researchers point to global warming as the
cause. Sadly, the warmer temperatures are greatly influencing the life cycles
of many plants and animals affecting their survival.
So this weekend, I’ve decided to take some action. I’m going
to participate in Earth Hour 2008. For
those who are not familiar, this Saturday at 8 pm, 24 global cities will turn
off their lights for one hour to take a stand against global warming. As the
Earth Hour website says, “Earth Hour uses the simple action of turning off the
lights for one hour to deliver a powerful message about the need for action on
global warming”. In case you’re wondering what impact can an hour of darkness make,
last year Sydney reduced
their energy consumption by 10.2% because 2.2 million Sydney residents and over 2,100 businesses
turned off their lights. These results are a reminder when we unite as a country or world, we can
make a difference.
I’ve also made a few other changes to be more environmentally
friendly. First, I’ve switched to energy-saving light bulbs in my apartment and I'm strict about
keeping the lights off when I leave the house. Also, I’ve purchased a new shower
head that conserves water and have begun using a reusable grocery bag instead
paper or plastic bags. And most importantly, I do a lot more walking and biking than I used to to reduce the amount of driving.
So this weekend, be a part of the action. Enjoy the Cherry Blossom Festival if you're in DC this weekend. And if not,
remember to turn off the lights to fight global warming on Saturday night in Earth Hour
2008.
Justin – A Lumen
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For many years, questions have been raised about the effect of exercise on fetal growth during pregnancy. Over the past fifteen years, a number of studies have been conducted to examine the relationship between physical activity programs and pregnancy. Most studies have reported no difference in the pregnancy outcome related to physical activity. In fact, a study from the University of Vermont found that women who were modestly active during their pregnancy gained less weight and body fat than women who were minimally active. The active women also had fewer difficulties in labor and the delivery process.
Some high risk women, such as those with diabetes, heart disease, or with a history of high risk pregnancies may be advised to be cautious with their exercise program. The American College of Obstetricians and Gynecologists provides exercise guidelines for all pregnant women that go beyond just discouraging endurance training during the 3rd trimester.
Exercise Guidelines for Exercise During Pregnancy:
1. Regular exercise is preferred compared to intermittent activity. Competitive exercises should be avoided.
2. Vigorous exercise should not be performed in hot, humid weather.
3. Ballistic movements (jerky, bouncy motions) should be avoided.
4. Deep flexion and extension exercises should be avoided due the relaxation in the connective tissue.
5. Be sure to include a 5-minute warm-up before ramping up the intensity and a 5-minute cool-down.
6. Heart rate should be measured at times during the exercise.
7. Maternal heart rate should not exceed 140 beats/minute.
8. Liquids should be consumed before, during, and after activity to avoid dehydration.
9. Women who had led sedentary lifestyles should begin physical activity with low intensity.
10. No exercise should be performed while lying on the back after the 4th month of the pregnancy.
11. Caloric intake should be adjusted to compensate for the exercise calories being burned.
12. Activity should be stopped and the physician consulted if any unusual symptoms arise.
Just remember the benefits from exercise during pregnancy are important, but a pregnant woman must be careful when exercising (follow the guidelines above). Be sure to consult your physician before starting a program when pregnant.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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If you're considering getting pregnant or already pregnant, there is a need for a pre-natal vitamin. Even if you are eating a healthy diet, you may not be getting everything you need to meet the pregnancy needs. Most women in the beginning of their pregnancy experience morning sickness and they can benefit from taking a prenatal vitamin and mineral supplement. Think of it as an insurance policy to make sure you're getting the right amount of certain important nutrients during pregnancy.
Women with certain health issues, dietary restrictions, or pregnancy complications definitely need to take a prenatal vitamin. This includes vegetarians and vegans, women who are lactose-intolerant or have certain other food intolerances, smokers and women who abuse other substances, women who are having twins or higher multiples, and women with certain blood disorders and certain chronic diseases.
Folic Acid
Taking a supplement is the only way to make sure you're getting the amount of folic acid you need each day. All medical authorities recommend a daily dose of 400 micrograms (mcg) starting at least a month before you begin trying to get pregnant and at least 600 mcg a day once you know you're pregnant. Research has shown that doing this can reduce the risk of neural tube defects in the baby by up to 70%. Most prenatal vitamins contain between 600 and 1,000 mcg of folic acid. If you don't take one, make sure you still take a separate folic acid supplement. In addition, foods that contain folic acid are green leafy vegetables, nuts, and beans.
Iron
When it comes to iron, most women don't get enough of this mineral in their diet to meet their body's increased needs during pregnancy. That's because your body makes a lot more blood when you're pregnant to support your growing baby, and as a result, the iron stores in your blood can get spread pretty thin. To avoid developing iron-deficiency anemia during pregnancy, most women need to take a supplement.
The amount recommended when you're pregnant is 27 milligrams (mg) of iron per day, which is 50% more than you need when you're not pregnant. The Centers for Disease Control recommends that all pregnant women start taking a low-dose iron supplement of 30 mg at the first prenatal visit, either as an individual supplement or in a prenatal vitamin. Most prenatal vitamins contain between 27 and 60 mg of iron. Common food sources of iron are dried fruit, meat, eggs, leafy vegetables, and fortified cereals. See sample label below for a food that is high in iron. Note that the dietary requirements are based on a 2,000 calorie diet and are not specifically designed for individuals that are pregnant.
Consult with your doctor for the prescription prenatal vitamin so you get the safest and most effective choice for you.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Of all the issues related to women’s health, fertility is certainly one of the most emotional and personal. Inability to conceive, or conceiving at the wrong time or for the wrong reasons, can cause both physical and psychological damage. Dr. Northrup sums up the issue when she states: ‘women must learn to manage their fertility well and learn how to conceive consciously.’
One of Dr. Northrup’s key themes throughout the book is the fact that physical health is linked to emotional and psychological health. As she puts it: ‘It is the meaning surrounding an event or procedure that gives it its charge and potential to harm or heal.’ This is particularly important in her discussion on the highly sensitive subject of pregnancy termination. Here, she examines the many factors that may affect each individual woman’s choices and her well-being afterward. An important observation here is that research suggests a link between stress and infertility, as well as a link between emotions and hormones in women who have had multiple miscarriages.
As in other chapters, there are insights that may surprise many readers. For example, in her overview of contraception, she explains that that one of the most effective forms of birth control is Fertility Awareness, a natural method that teaches a woman how to identify the fertile and infertile phases of the menstrual cycle. She also observes that ‘many health care practitioners do not present birth control methods objectively’ and that there is a tendency to push oral contraceptives over other options.
Dr. Northrup begins her discussion with pregnancy termination, then moves to contraception, infertility and miscarriage, and finally to adoption. And along with a wealth of medical information about these topics, she also introduces a number of ideas that are more spiritual than medical. She sums up the chapter well by opening the door to discussion when stating that our attitudes about fertility and childbirth reflect our attitudes about women and their place in society.
Please feel free to share your thoughts about this chapter by replying to this blog.
Next week, I’ll discuss the chapter on Women’s Wisdom Program for Vibrant Health and Healing (page 605).
Dr.Ray
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Our focus on Women's health this month discusses topics that affect women's health at all ages including Prevention, fertility and much more. A significant issue that has been in the news for some time now is the discussion of the vaccine that prevents HPV -- Human Papaloma Virus. Last week the FDA reported that they were considering expanding the use of this vaccine to prevent cervical cancer in women ages 27 to 45. The decision is expected to be made by the summer of 2008.
There are dozens of different types of HPV, but those targeted by the vaccine account for more than 70 percent of all cases of cervical cancer. Gardasil, made by Merck & Co., currently is approved for use in girls and women aged 9 through 26 to block four types of human papilloma virus, which can cause cervical cancer and genital warts. Merck noted that the reason to expand to women in this age group is because women are at risk of becoming infected with HPV throughout their lives. The government estimates that more than 6 million Americans get a new infection of HPV each year.
An important fact to note is that this vaccine is purely preventive and does not cure an existing HPV infection. It can however prevent future infections, which is why its recommended for girls before they become sexually active. Researchers also found that few women were infected by all four types of the HPV virus so getting the vaccine could protect them from any one of the four they had not contracted.
Given the potential of this vaccine, the decision of the FDA will be a very important one this summer. It's important for women to discuss the HPV vaccine with their OBGYN/Physicians to get all the facts to help them make informed decisions about the use of this vaccine.
Reena
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This time of year everyone starts throwing around the phrase
“March Madness.” For anyone who isn’t
quite clear on what the phrase means, here’s how it is defined by Wikipedia. “The
NCAA Men’s Division I Basketball Championship is a single elimination
tournament held each spring featuring 65 college basketball teams in the United States.
Colloquially known as March Madness
(as the tournament takes place mainly during the month of March) or the Big
Dance (as opposed to the now smaller and less prestigious NIT), the tournament
takes place over 3 weeks at sites across the United States, and the national
semifinals (the Final Four) have become one of the nation’s most prominent
sporting events.”
So what’s the great allure to this tournament? Why does it
attract so many more spectators (live and via television) than the normal
college basketball season?
I’m an avid sports fan who will watch nearly any sport, but
for whatever reason, basketball isn’t one of them. Sure I have my favorite team
(North Carolina,
ranked #1 this year). And I will always support my alma matter, The George Washington
University Colonials, who’s claim to fame (other than being the second most
expensive private school in the country. And trust me… that’s not something to necessarily
be proud of), is that they made the Sweet 16 back in the early 90’s.
But during the regular season, basketball games really don’t
get my attention. Then mid-March rolls around and I’m glued to the TV. Why? The
potential for the big upset! Cheering on the team you’ve never heard of playing
against the basketball elite (North Carolina,
Duke, Kansas,
UCLA, etc). Anyone remember the George Mason Patriots? This little school in Fairfax, VA (about a half
hour outside of Washington, DC)
made it to the Final Four in 2006, taking out traditional powerhouse’s North Carolina and Connecticut
on the way. Fans and players from all over the country who had never heard of
George Mason were all of a sudden rooting for them to win it all. This new and
growing fan base affectionately became known as the Mason Nation. Although George Mason lost in their Final Four game –
to eventual champions Florida.
For three weeks, this little school in Fairfax,
VA captured the attention of a
nation.
That's the allure of March Madness. And the prospect of the next George Mason is what keeps me and many others glued to the the TV for three weeks each and every March.
Jason - a Lumen
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Weight training is no longer just a man’s exercise anymore. Women can be seen in weight training rooms all over the country. What keeps many women from starting a weight training program is one of the most common myths – that working out with weights will cause women to look like a bodybuilder. Unless a woman hits the gym with a vengeance, determined to look like the cover girl of a muscle magazine, it just won't happen. What can happen, though, is that she will end up with a firmer looking body.
Even though women produce testosterone – it’s important for the female sex drive – they don’t produce as much as men, and that’s why women don’t grow big muscles when weight training. But weight training works for women because it results in strength improvements and the stimulation of bone growth.
Resistance training, as it is often called, can provide many benefits for a woman. It helps a woman develop a stronger heart and improved cardiovascular system. It helps with weight control and it helps build stronger bones to ward off osteoporosis.
There are lots of different ways to get stronger - dumb bells, calisthenics, weight machines, free weights, and resistance bands. Beginners often find it easier to use machines. Strength training doesn't have to be done at a gym. It can be done in the home, with simple equipment, such as free weights and stretch bands. You may even want to add the incentive of using a personal trainer or working out with a friend.
The American College of Sports Medicine guidelines are to strength train each muscle group three times per week for maximal results in strength. Aim for 3 sets of each muscle group; each set should be 12-15 reps if you are really looking to strengthen but not body build. Be sure to try different strengthening exercises to stimulate the muscles differently and to avoid boredom. Lastly, remember strength training does burn calories – about the same number of calories per minute as walking.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Save the Date: On Tuesday, April 1 at noon ET, Ignite is hosting a free 30-minute online ‘Lunch and Learn’ session about women’s health with Rebecca Mohning, registered nutritionist and certified personal trainer. Stay tuned to Ignite for more information on the event, including information on how to register for the Webcast.
Kerry
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Minerals help the body perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat. There are two types of minerals - macrominerals and microminerals. Your body needs larger amounts of macrominerals like calcium, sodium and potassium. Trace minerals, on the other hand, are only needed in small amounts. Common microminerals include iron, zinc and selenium. Because it is Women’s Health Month, we’ll focus on two of the important minerals for women: calcium and iron.
Calcium is an important macromineral that is needed for healthy bones and teeth. It helps your heart and nerves function properly and helps your blood to clot. Scientists used to think that calcium intake was important only up to age 20 to 30, when bone growth and development are complete. However research has made clear that adequate calcium intake is important throughout life. It's especially important for young women and women entering menopause to get enough of this essential mineral.
How Much Calcium Is Enough?
The recommended dietary allowance (RDA) for calcium is:
· 1,000 milligrams a day for women and men ages 19 to 50
· 1,500 milligrams a day for men and women age 51 and older
· 1,000 milligrams a day for pregnant or breastfeeding women
Good Sources of Calcium:
· Milk
· Yogurt
· Cheese
· Green leafy vegetables, such as spinach, kale, broccoli, bok choy, collards and Chinese cabbage
· Tofu
· Canned salmon or any fish with bones
· Calcium-fortified juices
Iron, a trace mineral, prevents anemia and keeps your red blood cells healthy. In fact iron is an essential part of hemoglobin, a part of the red blood cells that carries oxygen throughout your body. You also store iron in your muscle tissues and it's an essential part of many of your body's proteins and enzymes.
How Much Iron Is Enough?
The recommended dietary allowance (RDA) for iron is:
· 10 milligrams a day - Men age 19 and older and women age 51 and older who are not menstruating
· 15 milligrams a day - Women age 19 to 50 who are menstruating
· 30 milligrams a day - Pregnant women
· 15 milligrams a day - Breastfeeding women
Good Sources of Iron:
· Animal liver, kidney and heart
· Oysters
· Iron-fortified bread and cereal
· Lean red meat
· Nuts
· Egg yolks
· Dried beans and legumes
· Dried fruit
· Dark leafy green vegetables
· Foods cooked in an iron skillet
Should You Supplement?
For women of childbearing age and athletic women, a multivitamin with iron is a good idea to prevent iron deficiencies (anemia). Women who are pregnant are advised to take a prenatal vitamin that meets their increased daily requirement for iron. Calcium is not easily absorbed from supplements (and iron blocks calcium absorption), so don’t rely on the calcium in your multivitamin. By eating three servings of dairy a day you can get the daily requirement of calcium needed. However, for women over age 50, an additional calcium supplement is recommended to meet their higher needs of 1500 mg per day. Remember to always take your vitamins with food for better absorption and consult your doctor when taking dietary supplements.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Last week we began our discussion of the Ignite Book Club selection, Women’s Bodies, Women's Wisdom by Dr. Christiane Northrup. Specifically, we looked at Dr. Northrup’s discussion of inner guidance – the messages our body sends us about what it needs or doesn’t need.
As Dr. Northrup notes, learning to appreciate the signals from your body is one way to keep tabs on your health and well being. In her words, “If you don’t heed the message the first time, you get hit with a bigger hammer the next time.” In this vein, I wanted to take the opportunity in this week’s blog to talk about another important – and also underutilized – way to keep tabs on our health: preventive care. Preventive care accomplishes two critical goals:
· First, it helps spot small problems before they become big ones. Regular screens for everything from high blood pressure to breast cancer help you and your doctor pinpoint and control potential health issues as early as possible.
· Second, preventive care can help you avoid certain diseases, by keeping you up-to-date on immunizations.
As an OB/GYN, I can say that keeping up with these services can have a profound effect on the length and the quality of your life – yet many women are not following the recommendations of medical experts and keeping up with these services.
Fortunately, if you’re enrolled in the Lumenos plan, it’s easy to find out what you need and when you need it, using the Preventive Care Guidelines on our online health site. (To get there, log in to www.lumenos.com, go to My Health and click on Preventive Care Guidelines.) For example, if you’re a woman over 18, these recommendations include: Pap tests (every 3 years); mammography (every year if you’re over 40); diabetes screens if you’re in a high-risk group; and osteoporosis (for women over 65). You’ll also find the recommended immunization schedule.
Next week, I’ll return to Women’s Bodies, Women’s Wisdom, and we’ll discuss the topic of fertility – page 393 of the book. Before then, if you have questions about prevention, fertility or any other aspect of the book we’ve discussed, you can respond to this blog.
Dr.Ray
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It seems like every day there’s a new study about weight and its effect on our health. For the most part, the news seems bad – extra weight can add extra risk for conditions like heart disease, diabetes, etc. Although…the last news item I blogged about seems to say the exact opposite and even found that being overweight (with a Body Mass Index – BMI – between 25 and 30) has been linked to improvements in muscle mass and bone density. It all seems pretty confusing.
One thing I think that is consistent across all studies is that there are definite risks associated with being obese (having a BMI of 30 or greater) – and it not just risks for getting a condition, but risks for outcomes from the condition too. For example, research that was released just last week supports the fact that being obese is linked with higher risk for more advanced forms of breast cancer. According to the study published in Clinical Cancer Research, women who are obese and are diagnosed with locally advanced breast cancer are more likely to face recurrence. They found that overweight and obese women were more likely to have a higher grade of breast cancer at diagnosis, followed by more disease recurrence.
Of course, it’s important to note that many thought leaders believe the evidence is only suggestive of a link between obesity and breast cancer recurrence and that more research is needed.
So what does this mean for us? Well, in talking with doctors, women who are obese or overweight might want to discuss the importance of lifestyle modifications and weight control, in addition to the standard treatments. And women who have not been diagnosed with breast cancer may have just one more reason to control their weight.
So while the studies may seem to go back and forth every day, I think that the overwhelming evidence shows that if you’re obese, losing some weight can help you feel better now – and may help your health in the future too.
Kerry (a Lumen)
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This coming Thursday is the first
day of spring. And that means that warmer weather is right around the corner.
It also means that it’s time for me to do some spring cleaning to get my place ready
for warmer temperatures. So this weekend, I’ve decided to dedicate my Saturday to
spring cleaning my apartment.
To make my spring cleaning adventure
more fun, I’ve recruited my roommates to help. With their help, we’ll be
improving our health by opening up all the doors and windows and ridding our
apartment of the dirt and dust that has accumulated over the winter.
To make sure I accomplish everything
I need to, I put together a quick spring cleaning plan. First, I made a quick list
of all the rooms that need to be cleaned (e.g. kitchen, bathroom, basement).
Second, I included the major items in each room (e.g. refrigerator/freezer,
bathtub) that need to be cleaned as well. I also listed the items that need
replacing and I never seem to replace (e.g. air conditioning filters, light
bulbs, fire alarm/TV remote batteries). Last, I put together a quick schedule to
stay on task. For example, we’ll spend an hour in each area so that we get
everything accomplished on time.
In
addition, my roommates and I have decided to gather the clothes we haven’t worn
in the last year and the furniture we don’t use and give them to charity. It
should provide more space and could benefit a person or family in need.
So this weekend, spend some time
prepping your own house or apartment for warmer weather. If you have kids, give
them tasks and turn it into a fun family activity. Get a fresh start this
spring with a clean and organized home.
Justin – A Lumen
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Many times when people injure themselves it’s because they are so obsessed with trying to reach their weight loss or fitness goals. If you’re just getting started with exercise, be careful you don’t start at too high of an intensity. Instead you can start out with a longer duration of exercise and higher intensity. For example, if you are out of shape and can't exercise for 30 minutes continuously in one activity, try to get at least 30 minutes total exercise or vigorous activity during the day. According to the American College of Sports Medicine, you don't have to engage in vigorous exercise for sustained periods to gain substantial health benefits. You can receive the benefits by breaking the exercise into 3 sets of 10 minutes each (vs. 30 minutes at one time).
If you tire early in one activity, you can exercise with different kinds of cardio, stopping in each when you feel any discomfort. For example, go to your aerobic dance class and stop when you feel just a little bit tired, even if you have to quit after two minutes. Rest, and then ride a stationary bike until your legs start to feel heavy, perhaps for three minutes. Later in the day, walk until you feel tired. Try for a combined total time of 30 minutes of exercise per day, three to five days a week. You can count any physical activity that keeps you moving constantly, such as walking, climbing stairs or gardening.
If you’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much, it will lead to overtraining. Here are some common symptoms of overtraining:
· Feeling tired, drained, and lacking energy
· General body aches or mild muscle soreness
· A decrease in performance
· Inability to complete workouts
· Headaches
· Insomnia
· Lack of motivation
If these symptoms sound familiar, let your body rest – more than just one day will be necessary to give it enough time to recover. Sleep is also key for a quick recovery, along with a healthy, well balanced diet. Lastly, make sure that when you return to exercise you start off slowly and increase in minutes over a period of the next few weeks.
The key is to listen to your body and rest on days you are not feeling up to it. Every week should contain at least one rest day where you only do light activity such as an easy walk. To avoid boredom and injury, mix up your routine. Try different workouts each week such as cross training – for example, use the elliptical one day and the bike the next. Vary the types of strength training exercises and cardio workouts. Lastly, do not do too much too soon; avoid taking the all or nothing approach where you go from sedentary to exercising more than 4-5 days per week at 30 minutes or more per session.
Exercise should make you feel refreshed and energized and not exhausted. If it’s causing fatigue, soreness or pain, stop and listen to your body! It may be time to make a change.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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If your energy level starts to fall every afternoon, take a snack break to give yourself a boost. People often feel guilty about snacking, but making healthy choices can give your body the energy it needs. Snacks, when planned, can make up for missed servings of fruits, vegetables or dairy so that the daily requirement is fulfilled.
There is nothing wrong with snacking, as long as it is done properly. Snacks that contain high amounts of fat, sugar and sodium should be avoided because they can negatively affect health. There are plenty of options for healthy snacks and the key is to have them around to avoid poor food choices for snacks.
Snacks can help you with weight loss because eating frequently boosts your metabolism, allowing you to burn more calories. Eating a healthy snack between main meals also prevents you from feeling “starved", so you don’t raid the fridge and binge on bad foods or overeat.
The general rule is that you don’t want to go over 200 calories per snack, and you want to go for snacks that are high in bulk and low in calories-so you get full with less calories. Good choices are fruit and veggies, which are rich in nutrients and fiber and low in calories, but can also satisfy a sweet tooth. Try eating fat-free yogurt, baby carrots, low-fat cheese, grapes, whole-grain cereals, popcorn, low-fat crackers, and other healthful snacks wherever you go. Vending machines may have healthy choices. Look for fresh fruit, pretzels, low-fat yogurt or raisins.
Remember, healthful snacking can fit into any eating plan. Make time for snacks during your day and beat afternoon fatigue.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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