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

Power Up Your Day

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. So don't skip this meal - it may be more important than you think

These quick and flexible options give you plenty of ways to put breakfast back on your daily menu. 

Adults who report regularly eating a healthy breakfast are more likely to:

• Eat more vitamins and minerals
• Control their weight
• Eat less fat and cholesterol

Children who regularly eat a healthy breakfast are more likely to:

• Meet daily nutrient requirements
• Be at a healthy body weight
• Have better concentration and be more alert
• Miss fewer days of school

What exactly counts as a healthy breakfast? Here's what forms the core:

• Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, crackers, and melba toast.
• Lean protein. Examples include peanut butter, lean meat, poultry or fish, and hard-boiled eggs.
• Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.

Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat - a combination that packs health benefits and helps you feel full for hours.

Find options from these core groups that suit your tastes and preferences. And try to choose one or two options from each category to round out a healthy breakfast.

Cereal my be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down for a bowl with milk and fruit. But not all cereals are created equal. Read the Nutrition Facts label and ingredient list before you buy cereal. And remember that not all cereals have the same serving size. 

Key items to consider when choosing cereal are:

• Fiber. Choose cereals with at least 3 grams of fiber in each serving, but if possible, aim for 5 grams a serving or more.
• Sugar. After you find fiber-rich cereals that you like, look for the one with the lowest amount of sugar. Focus on cereals marketed to adults. They are usually lower in sugar than cereals aimed at children. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar such as high-fructose corn syrup, honey, brown sugar and dextrose.
• Calories. If you're counting calories, choose cereals lower in calories, ideally less than 160 calories a serving.

Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

A word about cereal bars

Cereal bars may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal. Also, don't forget some fruit and low-fat milk or yogurt to round things out. Even fruit or yogurt cereal bars won't satisfy all your nutrition requirements for breakfast.

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some examples of healthy breakfast options

• Cooked oatmeal topped with almonds or dried cranberries
• A whole-wheat pita stuffed with hard-boiled eggs
• A slice of leftover vegetable pizza
• A corn tortilla filled with vegetables, salsa and low-fat shredded cheese
• A smoothie of fruits, plain yogurt and a spoonful of wheat germ
• Whole-wheat crackers with low-fat cheese or peanut butter
• A whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber and sweet peppers
• Multigrain pancakes with fruit and yogurt
• A whole-grain waffle with peanut butter
• Egg omelet with vegetables (use more egg whites than yolk)

Try these tips for fitting in breakfast on a tight schedule:

• Cook ahead. Make breakfast the night before. Just reheat as necessary in the morning.
• Set the stage. Figure out what you'll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. 
• Pack it up. Make a to-go breakfast the night before. In the morning, you can grab it and go.

If you skip breakfast because you want to save calories, reconsider that plan. Chances are you'll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options - perhaps doughnuts or cookies a co-worker brings to the office.

Your morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for the whole day.

Have a happy, healthy day.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Business Travel and Your Fitness Routine

If work keeps you frequently away from home, you know how challenging it can be to maintain your fitness program. Travel time and meetings might leave little room in your schedule for a workout - but keeping fit doesn't have to be a lost cause. A little dedication and planning can help you stay in shape when you are traveling.

Before your trip, research the hotel or nearby fitness facilities and pack accordingly. Your travel workout essentials might include:

• Athletic shoes
• Exercise clothing
• Swimsuit
• Jump-rope
• Resistance tubing
• Tennis racket
• Hand grips
• Music and headphones
• Exercise video or DVD

For a different type of travel workout, you might ask the hotel staff about renting in-line skates or a bicycle.

Wear your walking shoes when you travel. If you're traveling by plane, stroll through the airport terminal. When traveling by train, walk through the cars occasionally. Walk outdoors when the train stops to let passengers on and off. If you are driving, take frequent breaks to get out and stretch.

When you arrive at your destination, set the tone for your trip by working out right away. If that's not possible, schedule a time for your next workout and treat it as an important appointment.

Get creative and squeeze in activity whenever you can.

• Check out local parks and trails. Ask the hotel staff about safe routes for walking or running.
• Use the halls. Walk up and down the hotel halls - or, if possible, to one of your meetings. Skip the elevator or escalator and take the stairs.
• Get wet. Swim laps in the hotel pool.
• Skip rope. Use a jump-rope in the hotel's fitness room or at the edge of the parking lot.
• Do jumping jacks. Try a few sets right in your room.
• Try aerobics. Play an exercise video or DVD.
• Use resistance tubing. These stretchy tubes offer weight-like resistance when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.
• Take advantage of your own body weight. Try pushups, abdominal crunches and leg squats.

If jet lag or schedule changes leave you exhausted, make your travel workout shorter or lighter than usual. It's OK to take it easy once in a while.

Remember, however, that regular exercise can help reduce stress and feelings of low energy, which might be just what you need to get down to business.

Wherever you are, have a happy, healthy day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Should I Stretch? How and When?

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill.

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. It is important to understand how to stretch correctly. Some studies show that stretching helps while others show that stretching before or after exercise has little, if any, benefit and doesn't reduce muscle soreness after exercise.

More research is need, but some benefits of stretching are thought to be:

• Improving athletic performance in some activities
• Decreasing the risk of activity-based injuries

Stretching can help improve flexibility, and range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere - in your home , at work, in a hotel room or at the park - you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes.  Better yet, stretch after you exercise when your muscles are warmed up.

Focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.  Also stretch muscles and joints that you routinely use at work or play. Make sure you stretch both sides.

Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.

Don't aim for pain. Expect to feel tension, not pain. If it hurts, you've pushed too far - back off.

Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of t'ai chi or yoga, for example, may be a good way to stretch.  If you are going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it.

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.  And don't think that because you stretch you can't get injured. Stretching won't prevent an overuse injury. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

As with everything we talk about, take it in manageable steps and keep it simple.  Stay well, fit and happy.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

A First Step Makes a Big Difference

Do you often think you would like to improve your health, but worry that you don't have the motivation to join a gym or make big diet changes? It's great that you want to improve your health. Don't think that you have to make big changes to have an effect. Even small, basic steps can have dramatic effects.

One of the biggest drops in heart disease risk occurs when you go from a sedentary lifestyle to being active as little as one hour a week. That's right, just one hour. Obviously, the more active you are, the better. But just one solid hour of activity over the course of a week makes a difference.

Here's a little quick start plan by the numbers that can be your first step to wellness.

Eat 5.  Eat five servings of fruit and vegetables a day. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruit between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don't worry so much about foods you shouldn't eat, just work on getting five or more servings of fruits and vegetables a day.

Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Yes, government recommendations say 30 minutes or more a day, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That's a big benefit from a pretty small commitment on your part. It doesn't have to be elaborate - take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity a day.

Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it's important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person's sleep needs vary slightly, but eight is a good number to shoot for.

All of these tips - Eat 5, Move 10, Sleep 8 - are meant to be tried for two weeks before you move on to a more established healthy lifestyle plan. But there's nothing wrong with continuing this quick start for longer periods. Consider trying other reputable diet and exercise plans offered by the American Heart Association and government agencies. The point is to get started with something and keep at it.

Just get moving and have a great day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Snacks: How they fit into your plan

Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and tough it out. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind. Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

So, what are some smart choices? 

• 1 cup sliced bananas and fresh raspberries (or any fruit)
• 2 cups of baby carrots
• 3.5 cups air-popped popcorn
• 5 whole grain crackers
• 2 tablespoons of peanuts
• 2 domino-sized slices of low-fat Colby or cheddar cheese

You can eat more foods with high water or fiber content and few calories, such as carrots, grapes, air-popped popcorn. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as whole-grain crackers, whole grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties.

With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes:

• Prepare and pack healthy meals at home for children and/or adults to eat at school or work.
• Have healthy snacks available at home and bring nutrient-dense snacks to eat when on the go.
• Before attending parties, eat a small, healthy snack at home.Then at the party take small portions.

With today's busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. Try these ideas for healthy snacks that minimize calories and maximize whole grains, fruits and vegetables. They are all around 200 calories.

• Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
• Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
• Layer a 6-inch soft corn tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bit-sized pie shapes. Dip into some salsa if desired.

Heed your hunger pangs without guilt. Remember, it's easier to choose good-for-you snacks if your refrigerator and shelves are stocked with healthy options.

Have a great day!

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Which Oil Should I Use When the Heat is On?

This short post is in response to some interest and questions I received at a healthy eating workshop I did this past Saturday. I hope it helps you navigate the best choices for your healthy lifestyle plan.

The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats.

When it comes to cooking, however, not all oils are created equal. Some oils can handle the heat, and some cannot.

An oil's smoke point is the temperature at which it will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste.

Oils with high smoke points, such as corn, soybean, peanut and sesame, are good for high-heat frying and stir-frying. Olive, canola and grape seed oils have moderately high smoke points, making them good for sauteing over medium-high heat.

Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips.

Enjoy your active, healthy day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Walking: Is it enough for weight loss?

Whether around town, on the track, or on the treadmill, walking is a great thing to do. But, it is not enough for a total fitness program. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet is like. But eating fewer and more productive calories through dietary changes seems to promote weight loss more effectively than does physical activity alone.

That's not to say physical activity, such as walking, isn't important for weight control - it is. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. (To lose a pound a week, you generally need to eliminate 500 calories a day.) Of course, the more you walk and the quicker your pace, the more calories you will burn.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you are new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you add other forms of physical activity and that you follow a healthy diet.

Have a healthy and fit day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Weight-loss Goals: Set Yourself Up For Success

Weight-loss goals can mean the difference between your success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. But not all weight-loss goals are helpful. Unrealistic and overly aggressive weigh-loss goals - for example, losing 10 pounds per week - can undermine your efforts.

It's OK to dream big. Just be smart about it and use these tips for creating weight-loss goals that will help you achieve your dreams.

When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk or class into your schedule? What do you need to get started? This way you will be able to track your progress to see if you're meeting your goals.

Make it measurable. For example, how far are you going to walk? For how long? How many days a week are you going to work out? Track your progress. Review your progress each week. Think about what worked and what didn't. Then plan for how you will reach your goals next week.

Focus on what's attainable and relevant to you. Set goals that are within your capabilities and that take into account your limitations. Consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals. A reasonable goal for many people is losing 5 to 10 percent of their current weight. It's a good idea to plan to lose 1 to 2 pounds a week - even if your initial weight loss is a little faster in the first week or two.

Think about timing. Timing is crucial. Choose a definite start date for your weight-loss program and don't put that date off. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting. Set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. 

Focus on the process. Make the most of your process goals, rather than outcome goals. "Exercise three times a week" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes - your daily behaviors and habits - that's key to weight loss, not necessarily focusing on a specific number on the scale.

Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course or get back on course.

Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit you new lifestyle.

Good luck with your plan and results.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com