Good News! We're living longer! Need a reason to Slay The Fat Monster? The CDC announced today American's are living longer. If we are living longer we need to take personal responsibiility to ensure we are living healthy and well for the best quality of life in our later years.

Average life expectancy in the United States rose to a record 77.6 years in 2003 from 77.3 years in 2002, according to the latest data from the Centers for Disease Control and Prevention.

For the full article on CNN U.S. life expectancy hits high mark  ¶ 10:08 AM 0 comments

  High Blood Pressure “Do I need to worry about high blood pressure?”


Q: Nobody in my family has high blood pressure and I'm only 30 - do I need to worry about mine?


A: The American Heart Association reports that nearly one in three U.S. adults has high blood pressure – and one of those three does not know they have it because there are no symptoms. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. It is often called the “silent killer” because the only way to know if you have it is to have your blood pressure checked.

The AHA says Medical science doesn't understand why most cases of high blood pressure occur, so it's hard to say how to prevent it. However, we do know of several factors that may contribute to high blood pressure and raise your risk for heart attack and stroke.

Controllable risk factors include:

Obesity — People with a body mass index (BMI) of 30.0 or higher are more likely to develop high blood pressure.


Eating too much salt — A high sodium intake increases blood pressure in some people.


Drinking too much alcohol — Heavy and regular use of alcohol can increase blood pressure dramatically.


Lack of physical activity — An inactive lifestyle makes it easier to become overweight and increases the chance of high blood pressure.


Stress — This is often mentioned as a risk factor, but stress levels are hard to measure, and responses to stress vary from person to person.



Uncontrollable risk factors are:
Race — Blacks develop high blood pressure more often than whites, and it tends to occur earlier and be more severe.

Heredity — If your parents or other close blood relatives have high blood pressure, you're more likely to develop it.

Age — In general, the older you get, the greater your chance of developing high blood pressure. It occurs most often in people over age 35. Men seem to develop it most often between age 35 and 55. Women are more likely to develop it after menopause.

Rather than worry about your blood pressure have it checked annually.
You can visit the American Heart Association and learn your high blood pressure risk by using the High Blood Pressure Health Risk Calculator.  ¶ 8:49 AM 0 comments

  Aquatic Exercise Next to walking, aquatic exercise is the second favorite cardio workout most often cited by overweight people trying to lose weight. Rapidly gaining favor in this age of “kinder, gentler exercise” water based exercise, when done correctly, provides a powerful workout that rivals many conventional fitness programs.

In the water the body works against the water’s resistance and burns more calories. Aquatic exercise makes fitness fun, particularly for people with back and joint problems who avoid conventional exercise because of the pain. My parents do aquatic exercise and they say the benefits are tremendous.

Working out in the water is not only fun, it is hard work. The water has a 12-fold resistance over what’s in the air, yet at the same time cushions bones and joints from the impact of conventional exercise.

Some overweight people may feel body-conscious about plunging into a pool of water with others for an aquatic fitness class. This is understandable – I certainly didn’t want to join a team of Olympic swimmers when my thighs were bigger than their little fish-like bodies! But the fitness industry realizes this too. Classes are now geared for different fitness levels. One class, called Deep-Water Walking, is a low impact class for those with arthritis or other joint problems. This class offers an excellent cardiovascular workout. Find a class in which you will be comfortable and you will likely return.

Aquatic exercisers are advised to participate in classes with certified trained instructors. Programs can be found at health clubs, YMCA’s and even some physical therapy providers. As with any exercise, be careful to advance into the program gradually and avoid injury. Drink adequate water before and after exercise to stay hydrated.

For more about Aquatic exercise visit these sites:

Aquatic Exercise Association

Water Wellness Workouts  ¶ 8:52 PM 0 comments

  Fighting the Common Cold This past week my Slaying The Fat Monster lifestyle suffered.

I had a cold.

It sapped my energy and I felt poorly: lifeless. And then I felt guilty for letting a cold interrupt the good things I do for my body: eating well, exercising often, laughing and enjoying life. So I pondered, what causes a cold or flu, and how can I prevent it? With a little googling I came up with these answers:

What Causes Colds and Flu?

To understand colds and flu, you must first learn about viruses because, both colds and flu are caused by viruses and the real difference between them is simply the type of virus that causes the illness.

Viruses are particles composed of genetic material (e.g. DNA/RNA), lipids, (fats), and a protein wall which protects this material. Unlike bacteria, viruses lack the ability to grow or replicate on their own. They are not "alive" and require a living host (like a person) or a cell to support their replication. They are able to enter a cell, take over that cell, and direct it to make more virus particles.
It has been estimated that viruses cause 60% of all human infections. Colds are caused by a number of different viruses, but especially a virus known as rhinovirus while influenza viruses cause the flu.

How is it Transmitted?
Rhinovirus, a major cause of the common cold, transmits primarily by contaminated hands carrying the virus to the mucous membranes of the eyes and nose. Hands can be contaminated by direct contact (especially handshaking) with another person or by indirect contact with contaminated surfaces and items.

Inhalation of airborne droplets (such as from a cough or sneeze) is also a possible culprit. These droplets can not only directly infect other individuals but can also land on common surfaces that we come into contact with every day, such as countertops, telephones, keyboards and doorknobs. The virus can then be transferred to others who came in contact with these surfaces and then touched their eyes, nose or mouth. That is why frequent hand washing and keeping common surfaces disinfected are essential in reducing the risk of cold/flu transmission in your home.
Someone with the cold or flu can spread the virus 1 day before they get any symptoms throughout their illness (up to 7 days). That means, it's possible for you to give someone the flu before you know you're sick as well as while you are sick.

What to Do - Prevention and Treatment
Prevention is mainly a matter of good hygiene.

-Frequent hand washing with hot water & soap.
-Cover your mouth when coughing or sneezing.
-Frequently clean and disinfect common surfaces such as faucets, doorknobs, telephones, computer keyboards, and kitchen appliance handles.
-Stay home if you think you have the cold or flu to prevent others from catching your illness.
-Stay Healthy! Eat well, drink lots of water/fluids and get enough rest. Help boost your immune system with vitamins, including Vitamin C and zinc. A good portion of fruits, vegetables, meat and whole grains can help supply the necessary vitamins and minerals to keep your immune system strong.

To learn about colds and flu:

The Centers for Disease Control and Prevention can give you more information on immunization, antibiotics, and food safety preparation and handling.
LYSOL®  ¶ 9:21 AM 0 comments

  Can I eat my eggs and have good health too? Have you been on the egg roller-coaster long enough? One day we read they are cholesterol packed killers – the next day headlines banner them as the perfect food. So, what’s the skinny on one of the cheapest dietary protein’s around?

Egg Cholesterol Connection

Of course the concern with eggs is the cholesterol content. There is little doubt that elevated blood cholesterol levels increase heart disease risk. But the effect of dietary cholesterol on blood cholesterol levels is the subject of debate among health professionals. That's because research does not show that food cholesterol significantly boosts blood cholesterol levels in everyone.

According to the American Heart Association – the people in charge of worrying about heart disease in the collective population – eggs have beneficial vitamins and minerals, but also pack a wallop of dietary cholesterol – 213mg/yolk. Five years ago they dropped a specific recommendation of how many egg yolks (the whites don’t have any fat or cholesterol) we should eat each week to simply stating daily cholesterol intake should be less than 300mg. So, if you’re trying to meet the recommendation and have one egg in the morning, you can only intake 87mg of dietary cholesterol for the rest of the day. Remember, food labels denote dietary cholesterol in mg and you may have 300mg. a day.

AHA Scientific Position

Eggs are rich in protein, B vitamins, iron, and other minerals. These are all essential for good health. But egg yolks are also high in cholesterol, which contributes to high blood cholesterol levels. High blood cholesterol is a major risk factor for coronary heart disease and stroke because it leads to fatty buildups in artery walls.

AHA Recommendation

Our dietary guidelines, revised in 2000, emphasize an overall diet that’s rich in fruits, vegetables, whole grains, legumes, low-fat and fat-free milk products, lean meats, skinless poultry and fish (particularly fatty fish). We no longer make a recommendation about how many egg yolks can be eaten per week. In the past, we recommended limiting egg yolks to 3 to 4 per week as a way to help people limit their average daily cholesterol intake to less than 300 mg. Egg yolks are limited to two per week for those at high risk or who have heart disease.

Because dietary cholesterol, saturated fats and trans-fats can all raise blood cholesterol, it’s important to know how to balance your food choices to stay within recommended limits. With a little planning you can have a healthy diet and still enjoy your favorite foods.

Now, the American Egg Board takes a slightly softer spin on the egg question saying certainly eggs can be included in a healthy diet. Keep in mind, they are the American Egg Board – people responsible for promoting egg use in our diets. They say:

Today, thanks to years of research, we know more than ever about the relationship between diet, lifestyle and good health. There is growing evidence that diet and health relationships are a function of both what is in the diet and what is missing from it. It is also becoming clear that many of our perceptions about various dietary factors are inaccurate. For example, when it comes to dietary cholesterol, many people believe that it is an extremely important factor in high blood cholesterol. Studies have now shown that many people on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels.

The National Cholesterol Education Program Live Healthier Live Longer clearly states no more than 4 yolks per week.

Eggs
Egg yolks are high in dietary cholesterol--each contains about 213 milligrams. So, egg yolks are limited to no more than 4 yolks per week. This includes the egg yolks in baked goods and processed foods. Check the label to see how much cholesterol the food contains or ask the bakery if the recipe uses whole eggs. Limit these types of foods for occasional treats.

Egg whites have no cholesterol, and you can substitute them for whole eggs in recipes -- two egg whites are equal to one whole egg. You can also use cholesterol-free egg substitute in place of whole eggs - In many baked goods, you can’t tell the difference.

The consensus from all sources is clear that we can take steps to lower blood cholesterol or keep it low:

Follow a low saturated fat, low-cholesterol diet
Be more physically active
Lose weight if you are overweight.

Sounds like sensible steps toward Slaying The Fat Monster! My non-medical-because-I-care suggestion is get your cholesterol tested, talk to your doctor about where it should be vs. where it is, then make the necessary lifestyle changes to bring or keep it in a healthy range. Check back here often for tips/advice for better health.

One more thing – enjoy those eggs occasionally! They can be pretty yummy!

Have you got a cholesterol lowering success story? Email me  ¶ 11:15 AM 0 comments

  BIG FAT LIE Q: I read that 10-minute bursts of moderate exercise (walking) three times a day meets the surgeon general's requirements - but is it enough to help me lose weight?

A: I read this all the time - just ten minutes here & there will do you.

What a BIG FAT LIE!

The truth is, if you want to lose weight, if you want to keep from gaining weight you have GOT to Exercise!

I know - reality bites.

But I'm here to tell you if you truly want to Slay The Fat Monster you've got to put some effort into it. That's the truth.

Here are the hard cold facts behind the truth:

The United States Surgeon General has determined that lack of physical exercise is detrimental to health and recommends a minimum of 30 minutes of exercise a day. For most adults, that means burning about 150 calories a day, or 1,000 calories a week.

To calculate caloric expenditure visit this website:

The American College of Sports Medicine (ACSM) suggests that adults engage in 30 minutes or more moderately intense physical activity to burn 200 calories a day.

These are recommendations to maintain present health. For fat loss the ACSM recommends a weekly exercise expenditure of approximately 1000 calories a week. Further research suggests moderate intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. Many people have lost fat by following a brisk walking program of 45 minutes on most days of the week. Research also suggests that fat loss is best achieved when aerobic exercise is alternated with weight bearing or strength training exercise.

In January 2005 the U.S. Department of Health and Human Services and U.S. Department of Agriculture updated the Dietary Guidelines for Americans 2005. The new guidelines state that to lose weight 90 minutes of exercise most days of the week is needed. It’s a matter of calories in vs. calories burned. The Guidelines state Americans should engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight. The Guidelines also state physical fitness can be achieved by including cardiovascular conditioning, stretching exercises and resistance exercises to improve muscle strength and endurance.

Visit: Dietary Guidelines For Americans 2005

However, research shows that short intervals of moderate exercise, for example three 10-minute walks a day, will meet the basic physical exercise requirements. Keep in mind that to affect fat loss or improve cardiorespiratory fitness longer sessions of greater intensity are necessary.  ¶ 11:31 AM 0 comments

  Weight Maintenance: What I've Learned

Maintenance is more difficult than actively losing weight because there is not a tangible goal or milestone.

Weight maintenance becomes more about health and wellness than about pants size or the number on the scale as time marches on.

Common sense tells me otherwise, but somedays I still feel FAT.

In spite of what others may say, I lost weight for my own health and wellness, not to make them look/feel badly.

To maintain my weight I need to eat 1400 to 1600 calories a day, and work out at least 40 minutes a day, six days a week. On the 7th day I can eat wrecklessly and not exercise and the Fat Monster will not catch me.

I will actively work at weight maintenance the rest of my life. This is no longer frightening to me because healthy eating and exercise have become a lifestyle, not a punishment for being "bad". (I grew up equating fat=bad. Sound familiar?)

A support community is essential: it can be family, friends, co-workers or even an on-line community.

Thin/fit people are treated better socially, professionally, interpersonally than obese/unfit people. That just sucks.

My body no longer tolerates highly processed food therefore they are no longer desireable. Seriously. I used to think I couldn't live without a black forest brownie after dinner each night - now the thought of eating that, or the like, makes me retch.

My body now craves movement - stretching, lifting, bending, reaching. My lungs crave oxygen and I can fill them to capacity without coughing or passing out. I can run up several flights of stairs and not get winded. Fitness Feels Fabulous!

I feel, and I am sexier without 70 extra pounds. Panty hose fit comfortably without 70 extra pounds - (who knew?)

  ¶ 10:08 AM 0 comments

  Buzzword: Whole Grains "Whole grains" are buzz words for 2005. In January whole grains got attention when the new food guidelines specified that half of grains consumed should be whole grains.

Who knew it, but there is Whole Grains Council - A dedicated Consortium of Industry, Scientists, Chefs and Oldways Preservation Trust committeed to increasing consumption of Whole Grains for better health. Posted on their site is a host of information - including recipes for incorporating whole grains in your diet. Here is their definition of Whole Grains

What Are Whole Grains?

In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (which industry calls a "kernel") is made up of three key parts: the bran, the germ, and the endosperm.

Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients. Processors add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals.

Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other processed foods. If a food label states that the package contains whole grain, the "whole grain" part of the food inside the package is required to have virtually the same proportions of bran, germ, and endosperm as the harvested kernel does before it is processed.

Whole grains currently make up about 10 percent of grains on supermarket shelves. At a time when health professionals urge consumers to eat at least half of their grains as whole grains, it’s a challenge for consumers to find these healthier whole grains in a sea of refined grain foods.

Cereal industry leader General Mills had added whole grains to breakfast cereals that before did not include them. The New York Times gives a nod to their effort in this article: Selling Wholesomeness in the Breakfast Bowl. (you will need to create a free account to read the full article. Take the time to do it, NYT is a fantastic resource of health & fitness news)  ¶ 12:58 PM 0 comments

  Training Room Tyrant When I was a sophomore in college I decided that if I was going to be big girl – the polite way to say fat - then I was going to be a strong big girl. I enrolled in a weight lifting class. An early morning weight lifting class! Just the habit a big girl ought to have, right? Two of my fatty-friends joined me and united we arrived at the first class with our best strong-gal faces!

We stepped forward to meet the instructor, our guide to the land of the strong and powerful. His name may as well have been Training Room Tyrant. He was lean, fit and fine to look at. And he was a fat bigot. He was on a mission to rid the world of the obese and unworthy and purify his planet with the fit and strong. He barked orders like a prison warden and belittled us three little pigs. Certainly we were fat by choice, out-of-control gluttons wasting earth’s precious resources -like air and water! But fat girls like to please; we yearn to be accepted in an unforgiving world. Without complaint we lifted, tugged and pulled on weights that were much too heavy too many times on this our first day of class. The more we tried to please the Tyrant the more he pushed – he was on a mission.

We spent the next four days in hell. Our entire muscular systems were broken and torn and we suffered together. After four days our muscles healed, but our spirits remained shattered. One more time we had failed and we felt like unworthy little pigs living in a thin man’s world. So we did what fat girls do; we ate ourselves silly, drowning our sorrows in tubs of ice cream. We never went back to class. And even though I spent but 40 minutes under his command, I never forgot the Training Room Tyrant.

Years later I declared war on my fatness. I stepped on my treadmill (after dusting it off, of course) and I spent ten minutes walking laboriously. With every slow steady step I took I cursed the Tyrant and I vowed to avenge the shame and humiliation he had wrought upon my compatriots and me. And the next day I walked and I was mad as hell at the Tyrant. In my mind’s parade I saw all the others who had belittled me throughout my life and I avenged myself with every step. Every day I walked madder and faster and further fueled by my anger. “I’ll-show-them, I’ll-show-them” sang the cadence of my step.

Then one day I noticed how great it felt to fill my lungs with air, and breathe out effortlessly. My legs were strong, my heart beat steady and I was becoming a fit person. My body became strong and I pulled myself tall with confident posture. I loved swinging my arms to every step. I put music on the stereo and turned it up loud! I walked for me – for the pure joy of motion! And the anger slipped away. When I let this anger go it was replaced with positive thoughts and the countless wounds inflicted upon my spirit over the years began to heal.

I had triumphed over the Tyrant and I was crowned victorious!Looking back, it seems silly to have wasted so much energy on anger and revenge. But the fact is, it motivated me to move and from there I discovered this wonderful powerful body. I found it didn’t really matter what motivated me to move. What mattered was that I got out and took one step and then the next down the road of self-discovery, health and wellness.  ¶ 12:43 PM 0 comments