A Little Strength Training Goes A Long Way

Want to reduce body fat, increase lean muscles mass and burn calories more efficiently? Strength training to the rescue! Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minnesota. "But strength training can help you preserve and enhance your muscles mass at any age."

And it doesn't have to look or feel like stereotypical heavy lifting. Here are some things that adding some muscle challenge to your fitness routine can do for you:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
• Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscles also contributes to better balance, which can help you maintain independence as you age.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
• Sharpen your focus. Some research suggest that regular strength training helps improve attention for older adults.

Strength training can be done at home or in the gym. Common choices include:

• Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, planks and leg squats.
• Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from may types of resistance tubes in nearly any sporting goods store.
• Free weights. Barbells and dumbbells are classic strength training tools. And they don't have to be heavy iron under which you struggle. As you start, you can use full soup cans or bottles of water to add some light weight to your workout.
• Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home or in the office.

When you have your doctor's OK to begin strength training, you might want to make an appointment with a fitness trainer. Learning proper technique will improve your results and help you avoid the risk of injury. Start small and gradually increase the number of repetitions and amount of weight or resistance you use. You should tire, but not hurt a muscle.

Listen to your body. Mild muscles soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it. Avoid the high-hyped programs that encourage you to strain and push beyond your endurance. There is absolutely no need to feel sick and in agony from too much exertion. Those all-out, push till you drop approaches tend to be counterproductive. You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people.

And the best news - results are quick. Expect to enjoy noticeable improvements in your strength and stamina in just a few weeks. If you keep it up, you'll continue to increase your strength even if you're not in shape when you begin.

As always, I am here to help. Have a happy, healthy day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Feel Full on Fewer Calories

Choosing foods that are less calorie dense - meaning you get a lager portion size with a fewer number of calories - can help you lose weight and control your hunger.

It might sound like another gimmick for weight loss, but it's not. The concept of energy density really can help with weight management. Simply put, energy density is the number of calories (energy) in a specific amount of food. High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food. When you are striving for weight loss, the goal is to eat low-energy-dense foods. This helps you feel fuller on fewer calories. Here's a quick example with raisins and grapes. Raisins have a high energy density - 1 cup of raisins has about 434 calories. Grapes have a low energy density - 1 cup of grapes has about 82 calories.

Three main factors play a role in what makes food high or low in energy density:

• Water. Fruits and vegetables are generally high in water content, which provides volume and weight but not calories.
• Fiber. High-fiber foods not only provide volume, but also take longer to digest, making you feel full longer on fewer calories.
• Fat. Fat is high in energy density. For example, one pat of butter contains almost the same number of calories as 2 cups of raw broccoli.

The first step is knowing which foods are better options when it comes to energy density.

Vegetables.  Most vegetables are low in calories but high in volume or weight. To add more vegetables to your diet, top your pasta with sauteed vegetables instead of meat or cheese sauce. Decrease the meat portion on your plate and increase the serving of vegetables. Add vegetables to your sandwiches

Fruits.  Practically all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density - more calories - and they don't fill you up as much. Add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Or toss some mandarin orange and peach slices into a salad..

Carbohydrates.  Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients. Because many carbohydrates are higher in energy density, keep an eye on portion sizes.

Protein and dairy. These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish skinless white-meat poultry, fat-free dairy products and egg whites.

Fats.  While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds, and oils, such as olive, flaxseed and safflower oils, contain healthy fats.

Sweets.  Like fats, sweets are typically high in energy density. Good options for sweets include those that are low in added fat and contain healthy ingredients, such as fruits, whole grains and low-fat dairy. You might try fresh fruit topped with low-fat yogurt, a cookie made with whole wheat flour or a scoop of low-fat ice cream. The keys to sweets are to keep the serving size small and the ingredients healthy.

When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories. You may even have room in your diet for a tasty sweet on occasion. By eating larger portions of low-energy-density foods, you squelch those hanger pains, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.

As always, have a happy and healthy experience.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

How much exercise do I need to help control my cholesterol?

Regular physical activity can help lower low-density lipoprotein (LDL), or "bad," cholesterol, the main source of cholesterol buildup in the arteries and a risk factor for heart disease. It can also raise high-density lipoprotein (HDL), "or "good," cholesterol, which helps prevent cholesterol buildup.

The surgeon general recommends engaging in at least 150 minutes of moderately intense physical activity a week - about 20 minutes a day - such as cycling, dancing, bowling and gardening. More intense activities include jogging, swimming, and playing basketball, racquetball, soccer and tennis.

Adding muscle-strengthening exercises, such as squats, arm curls and leg raises, at least two days a week increases benefit.

Check with your doctor before you start any exercise regimen. It's best to ease into your exercise routine slowly if you haven't been active lately. For instance, start by taking short walks around the block, and then gradually work up to a faster pace and longer distances.

As always, find activities you enjoy so that you will make them a happy, routine part of your daily living.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Thriving with a Plant-based Diet

A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. They key is to be aware of your nutritional needs so that you plan a diet that meets them. When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude. Some may include dairy, some eggs, some follow a flexitarian diet which is primarily plant-based but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities, and some, are known as vegan, and exclude all animal products and anything that contains animal products. My own approach would be called lacto-ovo vegetarian as I exclude meat, fish and poultry, but allow some dairy products and eggs.

Wherever you choose along the spectrum, ensure your healthy success by planning and incorporating a variety of foods. With a little planning you can be sure that your diet includes everything your body needs. Pay special attention to the following nutrients:

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.

Iodine is a component in thyroid hormones which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.

Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for non-vegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you are eating iron-rich foods.

Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you want to consider fortified products or supplements, or both.

Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's usually recommended that vegans consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).

Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

If you need help creating a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

If you are not currently following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:

• Ramp up. Each week increase the number of meatless meals you already enjoy. Start with one meatless day a week. Then target two days and so on.
• Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
• Branch out. Scan the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.

Have a happy, healthy day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Prepare Yourself To Get Moving

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Regular aerobic activity such as walking, bicycling or swimming can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

Your small blood vessels will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.

Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy your life to the fullest.

Aerobic activity can help you:

Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses. Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.

Reduce your health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Manage chronic conditions. Aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.

Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), the "good" cholesterol, and lowers your low-density lipoprotein (LDL), the "bad" cholesterol. This may result in less buildup of plaques in your arteries.

Boost your mood. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

Stay active and independent as you age. Aerobic exercise keeps your muscles strong which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults.

Live longer. Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.

When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity.

Other options for aerobic exercise could include cross-country skiing, dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.  Whatever you choose, you owe it to yourself to get and keep moving.

Have a happy and healthy day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Just How Good is Exercise For Me?

You know exercise is good for you, but do you know how good?  From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, gender or physical ability.

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways - by taking the stairs instead of the elevator or revving up your household chores.

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. According to The Mayo Clinic, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily chores.

Struggling to fall or stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just try not to exercise too close to bedtime, or you may be too energized to fall asleep.

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose wight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

So what are you waiting for?

Have a happy and healthy day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com