SIX STEPS BACKWARDS

If you know me...you know I hate the word “diet” when it is used in reference to a weight loss strategy.
There are all sorts of “diets”...low sodium...low fat...low carbohydrate...high protein...high calories...so that is why I shun the word diet...when I think of the desire to weight loss...I prefer to see the process as weight management.
There are several things that work against reaching your goal and will sabotage your efforts...here are six to consider to see if this could be one of the factors that have you stuck.
Are you a calorie hoarder...do you find you skip meals in an effort to cut calories and have that one meal a day? I know several associates of mine that live by this practice...this only serves to be a catalyst to overeating and will slow the metabolism down. You do yourself much more justice if you spread out the total calories in the course of the entire day.
Are you a sporadic eater...if you are a nibbler you will need to be sure the choices you select are healthier choices and not high carbohydrate/high calorie ones. It is best to stick as much as possible to scheduled times to eat and snack. Try to keep a diary of when and what you eat to help you monitor your input.
Do you find yourself when the choice of food is a healthier choice acting like the sky is the limit on the amount you can eat. Things such as nuts, although a very nutritious choice, can be packed with calories. Calories matter even when the choice is healthy...so be mindful of the calories of everything...this includes beverages.
Starvation is not a solution f rapid weight loss...this leads to the lost of muscle which is your body's calorie burning furnace. This tactic will slow your metabolism long pass your period of starvation. It is always better to lose weight gradually...somewhat in the manner the extra pounds crept up on you:-)
Are your goals short term or have you reached the point where you have incorporated a weight management plan into your lifetime healthy lifestyle plan. Failing to plan long term often results in the yo-yo effect...lose ten pounds...gain fifteen pounds back. Eating healthier should be viewed as a never ending goal.
Don't be mislead by labeling statements, low fat, fat free, low sugar, sugar free, etc...none of those words have anything to do with the caloric intake...when it comes to weight management...calories count.
The focus of effective weight management has to be one where it is not a fad but a lifestyle that becomes a habit that can last for a lifetime.

HAPPY FEET

Have you ever had a day when your feet felt like they were on fire and from there your whole day went downhill? I remember such a day like it was yesterday. I was on my way to Florida and there was a stop over in one of those airports that getting around involved walking a long country mile. I left home that day with a pair of 3 inch heels...outfit matching...I was doing the pretty thing. That was the trip I learned the difference between being practical and comfortable or being cute and in PAIN. Needless to say...somewhere before I boarded the plane on the second leg of my trip, those shoes found there way into a trash can and I was walking in my bare feet. We all know that when your feet hurt your whole body hurts.
The correct shoes should match the occasion...this includes exercise. You wouldn't wear a pair of hiking boots to run a marathon...nor would you consider a pair of running shoes if you were engaged in rock climbing.
If you are going to be running/jogging you want a shoe that has lots of cushion, traction and stability and is flexible and lightweight. When you will be mostly walking, you want a shoes that absorbs shocks and has a sole designed to support the natural walking movement. When playing tennis or another court sports, the shoe should be sturdy with a stable sole that supports the back and forth motion. Field sports such as golf, soccer, or football require a shoe with cleats or spikes for traction.
Proper fitting is also important in choosing a pair of shoes. It is best shoe shop later in the day to get a better fit. Be sure to wear athletic socks, similar to the ones you will be wearing for the activity. You want to have wiggle room of about ½ inch between your longest toe and the end of the shoe. Your heel should not slip.
It is best when purchasing sport shoes you do so at a store that has trained salespersons to fit and assist.
Check out Happy Feet – Expert Foot Care Advice for People Who Love Their Feet
We want to be sure we keep happy feet.

My Pearls of Health
Working 2gether 4 change 2 live a healthier lifestyle

EXER-WEAR

Part of a great exercise program is having the right clothing. When considering what type of clothing to wear, the best fabric is one that is wicking, clothing that will pull the sweat away from your skin. There are several to choose on the market but COOLMAX and SUPPLEX containing fabrics allow the sweat to be evaporated from the skin so you are not left feeling wet and uncomfortable during your workout. Some people prefer to workout in clothing made from cotton but it will absorb the sweat and give you that feeling of heaviness during a workout. The worst choose of fabric is one that doesn't breathe because these will not allow the sweat to evaporate and tend to keep the body temperature elevated during your workout.
Aside from what the clothing is made from fit is also another important factor. You want your clothing to be loose and comfortable. Use caution however if you are running or biking not to have the legs of the pants too wide as they can get caught in the bike pedals or your feet.
If your activities are outside during the cold weather months you will want to layer so that you can be warm enough but able to remove a layer if you begin to get overheated. Be sure you heed moms advice...heed your head covered as well as your ears and hands.
For those die hard that exercise no matter what, on the wet and windy days wear an outer layer that can serve as protection from the elements.
Comfort is an important factor to keep you focused and committed to your exercise routine.

My Pearls of Health
Working 2gether 4 change 2 live a healthier lifestyle

BOUNCING IN THE H2O

Having sustained a fall in 2008 that aggravated an already unstable back, I began to look for alternatives other than what the doctors were telling me that I needed a 3 level back fusion. It was recommended that I give water aerobics a try, so I enrolled in a class at the therapeutic recreational center in June. For eight weeks, three times a week, I participated in a level two class. Never would I have thought that this activity would make a difference but now that we are on a three week break I know it really did.
Generally the classes run anywhere from 40 to 50 minutes. Water aerobics augments cardiovascular conditioning. The water resistance increases ones strength and flexibility, leading to muscular endurance and improved balance. The buoyancy of the water makes it less likely to sustain injury or put a strain on the joints, back or torso. 80% of the body's weight is supported by the water. Water aerobics also burns calories even more effectively than land exercises.
So even though the warm days of summer have almost come to an end and the chill of fall will soon be in the air...I look forward to jumping back in to the warm water of the pool. Maybe Santa will bring me an automatic car starter so I can jump into a warm car after class:-)
Let me hear if you have ever taken water aerobics and the benefits you found from it.