HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at email@example.com.
In this Section....
- March Recipes
- Daily Diet Tip
- March is Nutrition Month
- One Day At A Time
March Recipes - Click Here
March is the month we celebrate the wearing o' the green! Everyone turns Irish for at least one day, and if you're not wearing green on St. Patrick's Day, look out!!! To commemorate the occasion, we have put together another authentic Irish meal complete with green punch and traditional Irish bread. Look out for leprechauns on the 17th - if they smell this meal cooking, they'll surely show themselves and maybe even lead you to their pot of gold!! (Or maybe to a stimulus check???) :) Anyway, we hope you have a great March and the Luck of the Irish be with you!!!
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at firstname.lastname@example.org. Hope to hear from all of you in the following months!
March is Nutrition Month
The American Dietetic Association urges everyone to focus on nutritional facts and forget the myths and crazy diets that aren't supported by science. Can maple syrup really help you to lose weight? Should you stop eating after 6 o'cock at night? Do you really have to eat like a cave man in order to be healthy?
The answer to those questions is a resounding "no." A healthy diet should include foods from all of the food groups in the right amounts. It is even OK to have an occasional small treat - think dark chocolate - a tiny piece is delicious AND good for your heart. The American Dietetic Association created Nutrition Month in 1973 to promote healthy eating for everyone. Use this month to learn more about nutrition and eating healthy foods. One question that seems to accompany every diet plan: Do I really need to take vitamins?
Should I take a vitamin or some kind of dietary supplement every day? Can I get everything I need from the foods I eat?
The best answer is "maybe." Review studies have not shown that taking daily multivitamin supplements will prevent any chronic disease. However, taking supplements will help ensure you are getting enough of nutrients that may be missing from your diet.
Eating a healthy, well-balanced diet should provide you with all of the individual nutrients you need, yet not everyone has a good diet so some of those nutrients might be deficient. For example, a person who hates fruits and vegetables might not get enough vitamin C and someone who refuses to eat dairy products will frequently need extra calcium.
Taking a daily multivitamin is an inexpensive and easy way to be sure you are getting the vitamins and minerals you need. A few individual dietary supplements have been shown to have positive benefits for your health too. Adding these extra supplements may be beneficial:
Many people don't eat enough calcium-containing foods. This can add to a person's risk of developing osteoporosis, or weakened bones. The recommended amount of calcium for most adults is about 1200 mg per day.
Some of the vitamin D you need comes from the food you eat, but most of it is made by your body after exposure to sun. Vitamin D is important for calcium absorption and the two nutrients are often combined into one supplement. An average adult needs about 400 IU of vitamin D.
Omega-3 fatty acids will help prevent cardiovascular disease. Fatty fish is the best dietary source of omega-3 fatty acids, though plants such as flax contain omega-3 fatty acids. Studies suggest that 0.5 to 1.8 grams of fish oil per day is an effective amount.
Folate is a B vitamin and folic acid is the supplemental form of folate. Folate is found in green leafy vegetables, citrus fruit and legumes. Folic acid supplementation is recommended for any woman who may become pregnant and may also help reduce homocysteine levels, which might help reduce the risk of heart disease. The recommended amount for adults is 400 mcg per day.
Chondroitin and Glucosamine
Researchers from the Glucosamine/Chondroitin Arthritis Intervention Trial found that participants with moderate-to-severe osteoarthritis pain found statistically significant amounts of pain relief with 1500 mg glucosamine combined with 1200 mg chondroitin sulfate supplements.
Antioxidants and Zinc
The Age-Related Eye Disease Study results showed that a combination of antioxidants and zinc taken as a dietary supplement reduced the risk of advanced age-related macular degeneration. The formula used in the study was:
500 mg of vitamin C
400 IU of vitamin E
15 mg of beta-carotene
80 mg of zinc as zinc oxide
2 mg of copper as cupric oxide
Foods like yogurt and fermented foods naturally contain bacteria called probiotics. These bacteria are similar to the friendly bacteria normally found in your digestive system. Probiotics are also available as dietary supplements and may be beneficial for people with irritable bowel syndrome and diarrhea.
Dietary Supplement Safety
In general, dietary supplements are safe. However keep these points in mind when you take them: Eat a healthy diet. Multivitamins and other dietary supplements will not replace an unhealthy diet. Focus on eating sufficient amounts of fruits and vegetables, low-fat dairy products, whole grains, lean meats, fish, poultry, nuts, seeds and legumes.
Don't overdose your supplements. Some vitamins such as vitamin D, vitamin A and vitamin B6 can be bad for your health when taken in extremely large amounts for extended periods of time. Follow the dosage instruction on the label.
Tell your doctor. Some dietary supplements can interact with medications, so tell your doctor about the dietary supplements you take.
Understand the label. Dietary supplement labels can make claims about how the dietary supplement may affect the structure or the function of the body, but not claims to treat or cure a disease.
Written by: Maria Albus
One Day At A Time
Two words come up at our clinic over and over again: ‘motivation' and ‘willpower.' More to the point, we hear about the ‘lack of motivation' and the ‘lack of willpower.' To be truthful, you don't really need either one of these to be successful at weight loss. We tend to overanalyze our thoughts and feelings. We try to understand first why we aren't successful, or why we lack the motivation to lose 50 or 100 pounds. The enormity of the task of losing a lot of weight or getting in shape discourages us, and leads to self-defeating behaviours.
Yet we don't react the same way in other areas of our lives. If you went to high school or university you didn't think of the overwhelming number of subjects you'd have to take or the books you'd have to read, or how many years it was going to take; you simply went to class and read what you could day by day, and eventually you finished. Had you stopped in first year and worried about the incredibly hard journey you were starting, likely you would not have finished. Similarly, if you decide to have a child you could easily paralyze yourself in worry just thinking about taking care of the child for eighteen years, and the amount of money it was going to cost you to get that child from grade one to university.
Why then do we worry about how long or how difficult it will be to lose 20 or 40 pounds? We hope for some magical insight as to why we eat the way we do, and wish for the motivation and willpower to help us control snacks and portions or get us to the gym to exercise.
Motivation is actually very simple. It's about being in the moment and making a decision right away about the food in front of you and how much you are going to eat. All the rest is chatter, and it's very unproductive. Every meal and every day for you is a chance to be one step closer to the goal. Don't allow yourself to be overwhelmed at the distance you have to go. You get to your goal one bite and one meal at a time.
So, forget willpower and forget motivation; just make a plan of action. Don't spend time trying to develop insight or trying to understand yourself. Just make a decision to eat a small amount or decide right now to go outside and walk or go to the gym.
The best athletes simply follow an exercise plan and hope that the coach has it right so that they will be ready when the final event comes. The student studies one night at a time and hopes he or she has enough knowledge when exam time occurs.
Don't wait for motivation. Don't wait for willpower. All you have to do is focus on the meal or snack in front of you at this moment. All you have to do is work on getting one activity session in today. Tomorrow will come and you will take the same action then. Soon enough, one pound at a time, you will achieve your goal. Don't complicate the process.
You can do it. Just keep trying one day at a time.
Submitted by: Dr. Doug