Did you know Keeping Fit _ Fabulous as You Mature Being healthy

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Did you know Keeping Fit _ Fabulous as You Mature Being healthy Powered By Docstoc
					Keeping Fit & Fabulous as You Mature
Did you know?
Being healthy and active are important—for you and for the people who depend on you. If you are overweight and inactive, you are more likely to get:  Type 2 diabetes (high blood sugar)  Heart disease  High blood pressure  Stroke  Breast or colon cancer. You can improve your health if you….

Move More and Eat Better!

Why Move More and Eat Better?

Being active and making smart food choices is good for your health. But that‘s not the only reason to move more and eat better. You can:       Have more energy Reduce stress Relieve boredom or depression Look good in stylish clothes Feel better about yourself Set a good example for your family.
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Tips on Moving More

Physical activity doesn't have to be a chore. You can "sneak" it into your day, a few minutes at a time. To get a total of at least 30 minutes of activity most days, try making these small changes in your daily routine:     Get off the bus or underground one stop early and walk the rest of the way. Take the stairs instead of the lift or escalator. Take 2 or 3 short walking breaks at work each day. Walk around the house while you talk on a cordless phone.

It‘s never too late to start moving more. Physical activity can help you manage health problems like arthritis, osteoporosis (bone loss), and heart disease. It can help:      Keep your arms, legs, and body flexible Keep your bones and muscles strong Keep your heart and lungs healthy Control high blood sugar, especially if you lose weight Let you keep living in your own home without help.

There are even things you can do around the house, like getting up to change the TV channel instead of using the remote control, or lifting weights (you can even use two soup cans as hand weights), or dancing to the radio. Try stretching and deep breathing—they‘re relaxing and help keep you from feeling stiff. Stretch slowly and only as far as feels comfortable. Hold each stretch for 8 to 10 seconds without bouncing.

NOTE: If you have diabetes, high blood pressure, heart disease, osteoporosis, or obesity, or you are over 50, check with your doctor before starting an exercise programme.

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Physical activity can be a social occasion. If you can, be active with a friend or a group—that way, you can support each other, have company while you exercise, and feel safer when you‘re outdoors. There are lots of ways to be active that are free or low-cost. You can:      Find a marked woodland track, reclaimed rail track or canal path where you can walk Walk around a major shopping centre before the stores open Go for a stroll in your local park Join a recreation centre near your home or church Start a small garden in your yard, in a community garden, or in a window box.

Tips on Eating Better

Eating a mixture of fruit, vegetables, and protein each day is key to a healthy lifestyle. Try these tips to eat better, stay healthy, save time, and stretch your food budget:   Start the day with breakfast. Cook enough to last. Casseroles, pasta dishes, and whole cooked chicken can feed your family for several days. Leftovers save time and money! (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.) Protein is important to your health as you age. Try kidney or butter beans. Beans are loaded with protein and cost less than meat. Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce but won‘t go bad. Choose non-fat or low-fat milk, yoghurt, and cheese. Choose whole-grain foods more often. Don‘t let soda, fruit-flavoured drinks, or other sweets crowd out healthy foods. Drink eight 8-ounce glasses of water (the size of a household measuring cup) every day. If your nearby store doesn‘t have the foods you want, go to another store that has more choices.

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Tip: If you can’t digest lactose, the sugar found in milk and foods made with milk, try products made for people with lactose intolerance. Or try yogurt, which may be easier to digest than milk. You can also get the calcium your body needs by eating dark leafy vegetables like cabbage and spinach, calcium-fortified juice and bread, and canned fish with soft bones (like salmon).

Reading Food Labels

Food labels help you make smart choices. But they can be confusing. Here are some quick tips: Serving Size: All the information on a food label is based on the serving size. Be careful— one serving may be much smaller than you think! Compare what you eat to the serving size on the label. Calories: Most women need to eat a minimum of about 1,600 calories per day, with no more than 30 percent (about 480 calories) from total fat.

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% Daily Value: This tells you whether a food is high or low in nutrients. Foods that have more than 20 percent daily value of a nutrient are high. Foods that have 5 percent or less are low. Saturated Fat: Saturated fat is the least healthy kind of fat. Compare labels on similar foods and try to choose foods with a lower % Daily Value of saturated fat. Sodium: Salt contains sodium. High sodium intake is linked to higher blood pressure. Look for labels that say ―low-sodium.‖ TIP: Many food labels say “low-fat,” “reduced fat,” or “light.” That doesn’t always mean the food is low in calories. Sometimes nonfat or low-fat biscuits or desserts have added sugar. Remember, calories do count!

Fibre: You should eat at least 20 grams of fibre per day. Here are examples of high-fibre foods:     1/2 cup all-bran cereal (about 8 grams of fibre) 1/2 cup cooked beans (about 6 grams) 1 cup corn (about 4 grams) 1 medium apple (about 3 grams).

Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals). TIP: It’s important for post-menopausal women to get enough calcium—at least 1200mg per day (120% Daily Value, about four servings)—to help prevent bone loss. Eight ounces of milk has 300mg of calcium; one ounce of cheese has about 200mg

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Making Healthy Meals That Taste Good!

Fried foods and fatty meats taste good but can put too much saturated fat in your diet if you eat them often or in large amounts. There are other ways you can add flavour to your food. Try:     Baked, roasted, broiled, grilled, or oven-fried chicken and lean meats, or fish made with herbs, spices, lemon, lime, or vinegar Cabbage or spinach made with onions, garlic, chicken broth or bouillon, smoked turkey, turkey bacon, or turkey ham (use broth and cured meats in small amounts—they are high in sodium) Baked potatoes topped with salsa or low-fat sour cream Salads and casseroles made with low-fat or non-fat salad dressing or mayonnaise, mustard, or flavoured vinegar like balsamic.

Eating Away From Home

In real life, you can‘t always cook your meals. Here are some ways to make healthy choices when you‘re away from home:    Use a small plate at social functions to help keep you from eating too much. Choose more raw vegetables and fewer fatty foods like potato or macaroni salad. Take ready-made, low-fat snacks with you when you'll be out all day. Try water biscuits or crackers. Or, make your own snack bag with baby carrots (as many as you want), raisins, or nuts (no more than a small handful, since nuts and raisins are high in calories). Balance your meals throughout the day. If you have a bacon and egg sandwich for breakfast, eat a low-fat dinner of grilled chicken or fish.


Serving Sizes

Many people think that bigger is better. We‘re so used to super-size servings that it‘s easy to eat more than our bodies need. Eating smaller portions will help you cut down on calories and fat (and save money!). Here is a 1,600 calorie/day sample menu with sensible servings: Breakfast 1/2 cup oatmeal 1 English muffin with 1 tablespoon low-fat cream cheese 1 cup low-fat milk 3/4 cup orange juice Lunch 2 ounces baked chicken without skin (a little smaller than a deck of cards) Lettuce, tomato, and cucumber salad with 2 teaspoons oil and vinegar dressing 1/2 cup white rice seasoned with 1/2 teaspoon margarine 1 small biscuit with 1 teaspoon margarine Dinner 3 ounces lean roast beef (about the size of a deck of cards) with 1 tablespoon beef gravy 1/2 cup mixed peas and carrots seasoned with 1/2 teaspoon margarine 1 small baked sweet potato with 1/2 teaspoon margarine 1 slice wholemeal bread 1/4 honeydew melon

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Snack 4 Ritz crackers 1 ounce part-skim mozzarella cheese TIP: Use margarine instead of butter. Choose soft margarines that have no more than 2 grams of saturated fat per tablespoon and that list liquid vegetable oil as the first ingredient.

Fried foods, high-fat foods, and take-out foods can be part of a balanced diet, if you don‘t eat them every day and only eat small amounts. Here are sensible serving sizes for some favorite foods: French fries: 1 small serving (equal to a child‘s order) Egg fried rice: 1 cup Cheese pizza: 2 medium slices (if it‘s the only high-fat food you eat that day) or 1 large slice

This illustration shows proper serving sizes of a pork chop, potatoes, green beans, and bread.

You Can Do It!

Everybody needs to eat sensibly and exercise regularly in order to maintain a safe weight and ensure a longer life; especially as we get older! If you have to alter your lifestyle to do this, as part of your weight loss or weight management programme, you should set yourself some goals. Move at your own pace. Remember, slow but consistent and persistent is best. Be determined…it could take some time. Reward your successes, but allow for setbacks. Let your family and friends help you. But above all keep trying – millions before you have ‗retrained‘ themselves, lost their excess weight and maintained a healthy lifestyle. You too can do it!

Reformatted and amended using information provided by COMA/SACN, part of the Food Standards Agency, United Kingdom Department of Health and WIN, part of the National Institutes of Health, United States Public Health Service

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