This is from my "WalkItOff" list (a very good list on
E-groups about walking for weight loss and fitness);
also has advice about diet, like the following:
ContentMail Presents: Health and Fitness
August 8, 2000
Today's Article:
GRAB ONTO THE HEALTH CART
================================================================
It's the end of another bustling day. You're tired,
sweaty, smelly
and hungry. About the only thing more appealing than a
hot shower
is a hearty meal. Problem: The refrigerator is empty,
and the
pantry is being used for storage space for your old
sports gear.
Want to avoid such situations in the future? This is
the perfect
time to learn about healthful grocery shopping. Join
us for a
supermarket tour with Barbara S. Correll, a registered
dietitian
for 28 years and owner of Dietetic Consulting Services
in Florida's
Tampa Bay area. Among other things, you'll learn how
to reduce fat,
sugar, sodium and cholesterol in your diet; find great
sources of
protein and antioxidants; and better understand
nutritional labels.
The dividends? You'll feel great and improve your
physique.
Here are the basic guidelines:
-- Above all else, learn to read and understand food
labels.
"People have to read the labels or they just won't
succeed,"
Correll attests. While walking through a grocery
store in
Clearwater, Fla., we discovered many products,
especially those
with reduced fat, are loaded with enough sugar,
salt and preser-
vatives to fill a sand trap; there can be a huge
gap in calories
between similar-looking products (from 60 to 140
calories, for
example, for the same amount of red pasta sauce);
some are vague
about their ingredients; and others don't even
have labels --
which means zero chance of us buying it.
-- Avoid foods with high contents of fat, which can
cause heart
disease and a plague of health problems (keep
total fat to less
than 20 percent of calories, with less than 10
percent from
saturated). Avoid salt/sodium, which can cause
high blood pressure
(3,000 to 4,000 milligrams daily). Avoid
cholesterol, which clogs
arteries (200 to 300 milligrams daily). Avoid
caffeine, which can
raise blood pressure and cause dehydration. Avoid
sugar, which
often adds unneeded calories. And, finally, avoid
nitrates, which
are heavily used in processed and smoked meats and
can cause cancer.
-- Among fats, unsaturated are the lesser evil. The
best fats are
monounsaturated (canola and olive oils, nuts and
avocado), which
can lower harmful cholesterol (LDL) levels;
followed by poly-
unsaturated (corn, soybean and sunflower oils;
fish fat). Saturated
fats (found in meats; dairy products; hardened
butter and margarine;
and coconut, palm and palm kernel oils) raise LDL
levels.
In recipes, try using fat substitutes such as
apple sauce, bananas,
pureed prunes, fat-free yogurt and egg whites.
-- Determine fat percentage based on calories, not
weight. One gram of
fat has 9 calories (compared to 4 calories for a
gram of protein or
carbohydrate). So a 200-calorie nutritional bar
with 4 fat grams (4
times 9 equals 36 calories) is 18 percent fat.
-- Grab foods with high fiber content, such as whole
grains, fruits,
beans and other veggies. Fiber has many benefits:
It keeps the
stomach full so you'll tend to eat less; helps
regulate blood sugar
levels for maintained energy; fights off bad
cholesterol; and aids
in waste elimination. Correll recommends eating 25
to 35 grams daily.
-- Choose a wide variety of foods, especially from the
produce section.
Many fruits and vegetables are loaded with
vitamins, minerals and
antioxidants, which help fight off body-damaging
and disease-causing
free radicals.
As a general rule of fruits and veggies, Correll
says, "The more
colorful, the more nutrition value you'll get."
Also, freshly
frozen produce can be just as healthy as that
picked off the pile.
-- Despite the recent trend toward low-carbohydrate
diets, Correll
advocates balanced nutrition plans. "Moderation in
everything is
my golden rule," she declares.
To avoid overeating, she suggests using plastic
bags to separate
portions. Correll uses Exchange Lists, available
from the American
Diabetes Association and The American Dietetic
Association, to help
establish serving-size guidelines.
-- Don't neglect dairy products. They are a great
source of calcium,
which helps keep bones dense and strong. And it's
not just women who
need to worry about osteoporosis. "I'm finding
more and more men with
calcium problems," Correll says.
-- People should look for cookbooks "that match what
kind of plan they're
on and what they want to get out of their foods,"
advises Correll.
-- Never shop for groceries on an empty stomach, which
can lead to
impulsive buying of junk food.
-- For eating on the go, Correll recommends
prepackaged foods such as
granola, nutritional or protein bars. Drink water,
and plenty of it,
but definitely no beverages with alcohol or
caffeine.
(Darren Liebman is a freelance writer and personal
trainer living
in Tampa, Fla. He can be reached at dltarzan@....)
(c) 2000, Darren Liebman.
Distributed by Los Angeles Times Syndicate