Month: June 2017

Body Beautiful – Weight Control & Exercise

With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.

START OVER/TAKE CHARGE: ENERGY BALANCE & WEIGHT CONTROL
weight control, energy balance, take charge, motivation, exercise, portion control, maintenance
5 lb Human Fat Model

Provides an overview of energy balance and how it relates to weight control.
Tip #1 – Write it down.
Tip #2 – Use an app.

 

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!
energy balance, take charge, motivation, portion control, maintenance
On the Road to Healthy Living

Learn how to set your goals and create a realistic plan.
Tip #3 – Find an accountability partner.
Tip #4 – Cut out distractions.

 

 

 

THE KEY TO SUCCESSFUL WEIGHT CONTROL
Fish, healthy,
Trout the Healthy Way
                   The Key to Successful Weight Loss

The key is in portion control. Learn the difference between a portion and a serving size.

Tip #5 – Add water.
Tip #6 – Fill with fiber.

 

 

LEAN BELLIES AND BODY TYPE
exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance
Body Type: Apple or Pear

Although we’re each born with a certain body type, excess fat around the middle is dangerous.

Tip #7 – Chew longer with smaller bites.
Tip #8 – Consume protein.

LOW CALORIE ALTERNATIVES COUNT
exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives
Supermarket – Low Calorie Alternatives

Replace high calorie foods with low calorie alternatives. Check out the recommendations.

Tip #9 – Think smaller.
Tip #10 – Eat protein after exercising.

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!
exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
My Dad: Christian Van Den Heuvel  Exercise is Key: A Tribute to Our Military

 

 

Exercise is critical to your health. Take a step in the right direction — the benefits of walking.

 

 

 

MOTIVATED? TIPS FOR CALORIE CONTROL!
exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
Motivated? Tips for Calorie Control

When you’re ready to take the weight off and keep it off, you are motivated. Check out the tips for success in the following areas:

  • Plan
  • Activities
  • Eating Behavior
  • Parties & Holidays
  • Your Reward
  • How to Monitor Yourself
  • Shopping
YOUR HEALTH – A FEW SIMPLE MOVES
physical therapist, Diane Foley
Diane Foley, Physical Therapist

 

Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.

 

 

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING
Chest Stretch, Pectoral Stretch, Stretches
Diane Foley, Physical Therapist
                           Pectoral Stretch

This article is the second in the series with Diane and focuses on the next muscle group — the chest (pectoral) muscles.

 

LOWER BACK — STRETCHES TO MAKE A DIFFERENCE

 

side stretch, lower back muscles
Side Stretch for the Lower Back

The title says it all.

 

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS
Stretch, hip flexor, hip muscle
Hip Flexor Stretch

Sitting causes the front of the hips to stiffen and tighten. Stretching these front hip muscles (hip flexors) is important. Diane shows you how.

 

 

HAMSTRINGS AND CALVES — STRETCHES
stretches, stretches for the back of the legs, calf stretch lunge
Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.

 

 

 

With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.

Are you ready? What’s your incentive?

Iron Man & Woman – Iron Absorption

“Iron Man & Woman” — For hundreds of years the importance of dietary iron was common knowledge. Despite this understanding, one of the most common worldwide nutrient deficiencies is iron. This is also the only nutrient where the RDA for men is less than the RDA for young women. (3)

Worldwide

Every living cell contains iron, amounting to approximately 5 grams, or one teaspoon for the whole body. Iron absorption is based on a number of factors. This article provides an overview of what factors come into play in its absorption. (2)

Absorption – Controls
Hypertension, Silent Killer, High Blood Pressure, Uncontrollable Risk Factors, Age, Family History, Atherosclerosis, preventable risk factors, obesity, excess weight, inactivity, alcohol.
Hypertension – The Silent Killer — Exercise Makes a Difference

Once iron is absorbed it is not easily eliminated from our bodies, therefore, it is important to control iron absorption. Several mechanisms exist to regulate our body’s ability to absorb iron. Generally, iron absorption depends on:

  • the body’s need for iron,
  • its form in a particular food,
  • and many other factors.

Healthy people absorb approximately eighteen percent of the iron present in food, however people who are iron deficient absorb more. (2)

Absorption – Form Counts
Steak – Heme Iron

Iron is found in different forms based on the food. The amount absorbed is influenced by the particular form. Within animal flesh, approximately forty percent of the total iron is:

  1. hemoglobin, the form that is found in red blood cells, and
  2. myoglobin, the pigment that is present in muscle cells.

This kind of iron is referred to as heme iron and is absorbed approximately 2 – 3 times better than nonheme iron (the simple elemental iron). Nonheme iron is the form that is added during the enrichment process to grain products. It is also found in:

  • animal flesh,
  • milk,
  • eggs,
  • grains,
  • vegetables, as well as
  • other plant foods. (2) (3)

    Citrus Fruit – Increases Absorption of Nonheme Iron

Consuming nonheme iron with heme iron together increases the absorption of nonheme iron. Consuming more vitamin C rich foods will increase iron absorption, especially if blood iron is too low or there is inadequate dietary iron. Copper also aids with the body’s iron use.

Iron is the oldest known trace mineral critical for the growth and development of the human body. A number of factors influence its absorption, including its form (whether heme or nonheme) as well as other foods with which it is consumed. The body of knowledge is vast and this article just touches upon its absorption. The next article will further delve into what affects its absorption and its distribution.

References:
https://www.cdc.gov/immpact/micronutrients/index.html
https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch3.pdf
https://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm