A healthy body is essential for feeling younger and living longer.  But too often we ignore our physiques until they begin sagging and rolling.  Even if you are in great shape and your body is well toned, it is important to be aware that regular exercise and good nutrition is needed to maintain good health, and to help you avoid many injuries and illnesses down the road.  Parents should also teach these healthy principles to their children.

Understanding Fitness and Nutrition

Designed by Cynthia Nord, 2008

Foods That Hurt

Many people don’t know that a lot of the mainstream foods we consume are slowly poisoning us and wreaking havoc on our health. 

Make an effort to avoid these foods - they are among the most toxic for our bodies:

▪ “White” carbohydrates (i.e., flour, sugar) - carbonic acid ingredient increases the heart rate and leaves a poisonous CO2 residue in the body.

▪ Processed meats (i.e., hot dogs, bacon, sausage, lunch meats) - contain cancer-causing nitrates and food dyes. 

▪ Soda pop - carbonation weakens bones and teeth, and breaks down the body’s ability to absorb nutrients.

▪ Hydrogenated oils - contain artificial, cancer-causing ingredients.

Foods That Heal

Our bodies need lots of water and a well-balanced diet of fruits, veggies, whole grains, lean protein, calcium and omega-3 fatty acids.      

Try adding these 4 foods to your diet - they are among the healthiest we can eat:

▪ Dark green leafy vegetables (i.e., broccoli, spinach, kale) - strengthen immune system and help slow down aging cells.  The darker green = more nutrients.

▪ Fruits - aid digestion and help prevent risk of intestinal cancer.

▪ Soy beans - lower cholesterol, ease menopausal symptoms and help prevent risk of colon, uterine and breast cancers.

▪ Almonds - help cure heartburn, peptic ulcers, and even destroy certain cancer cells. (Ref:  “The Death of Cancer,” by Dr. Harold Manna)

Making Fitness Fun

Your best forms of exercise will always be activities which you actually enjoy doing.  If you don’t like exercising, you’ll just keep putting it off.  The point is, you don’t need to join a gym to be healthy.  You can go hiking with a friend, walk your dog, skate through the park, bike ride with your kids, or dance around your living room.  Whatever physical activity you choose to do, it should elevate your heart rate by 60% to 80%.  (See below.)  Exercising 3 days a week, at a duration of 20 to 40 minutes, will help keep your body fit.  To avoid boredom, vary your workouts, and remember to stretch afterwards to decrease muscle soreness.

No Time to Exercise?

If you’re having a hard time squeezing exercise in to your busy schedule, you can still maintain physical fitness by breaking up your workouts into 10 min. segments throughout the day.  Just “tweak” your normal routine a little.

Here are some ideas that may inspire you:

▪ Park your car at the far end of parking lots so you can to walk further.     

▪ Take the stairs instead of elevators or escalators.

▪ While sitting behind your desk at the office, do flexion and extension exercises on your calves, shins, thighs, stomach and buns.

▪ If your destination is a few blocks away, use your feet to get there, not your car.

Target Heart Rate

Your exercise heart rate is the best way to measure if you’re working out with enough intensity to burn sufficient calories and achieve fitness.  To find your maximal heart rate, subtract your age from 220 (i.e. 220-40 yrs. = 180 MHR).  60%-80% of this max is your target heart rate zone during exercise (108-144 beats/min.), which you can gauge by taking your pulse periodically during your workout session.  If you’re overweight, sedentary, or have a medical condition, consult your physician before beginning an exercise regimen. 

Fast H2O Fact

Did you know water helps prevent aches, pains and constipation?  Drink half of your body weight in ounces per day to maintain optimal wellness. 

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