FitTips Archive

December 2006:

Staying Healthy During the Holiday Season

While many believe that the holidays add 5 – 10 pounds to our waistlines, the National Institutes of Health found that Americans probably gain only “a pound during the winter holiday season – but this extra weight accumulates through the years and may be a major contributor to obesity later in life.”¹ The biggest factor in weight gain was activity. People who focused on being more physically active than usual during the holidays to counter the extra calories actually lost weight during this challenging season!

We will all be tempted by holiday treats, so we need to make a battle plan now to keep the weight off. The best plan includes being mindful of what you eat and keeping active. Some tips:

• Don’t skip meals. By keeping your metabolism pumped and not letting yourself get to the point of starving, you’ll be able to limit what you eat to only your favorite treats at party time.
• Keep active at parties. Whether you’re socializing or hitting the dance floor, you’ll burn more calories than sitting still.
• Stick to your exercise routine. Commit to keeping your regular exercise routine and try to add a few minutes to each workout or throw in a bonus 15 minute intense workout each week.
• Make smart choices. Fill up on veggie appetizers and don’t eat things you don’t absolutely love. Cut down on alcohol – it’s empty calories. Try drinking a big glass of water between cocktails.
• Schedule power walks. Get co-workers and friends to hit the pavement with you the day after parties. Need a fitness partner? Check out our Find-a-Buddy tool.

¹Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000 Mar 23:342(12):861-7.

November 2006:

Stopping the Spread of Germs at the Gym

Any time people are in close quarters, there’s an elevated risk of contracting cold and flu viruses if someone nearby sneezes or coughs and you breathe in a virus. You also can pick up a bug if an infected person at the gym wipes his mouth or nose, touches the treadmill or bench press, and then you touch the equipment and touch your mouth or eyes. These viruses are easily spread, and we’re heading into cold and flu season, so with more viruses circulating, there’s an even greater chance you could pick something up at the gym (or the workplace, shopping mall or busy restaurant).

The solution isn't to skip your workouts, but you should be extra-vigilant about hygiene. The best way to protect yourself is to make sure you wash your hands before you touch your face. Many gyms provide alcohol-gel dispensers that you can use to kill germs on contact after you touch equipment. Also, be sure to wipe down the equipment before and after you use it. Many gyms, including the Odom Fitness Center, make available antiseptic wipes so you can steer clear of other people's slimy sweat. If your gym doesn't offer them, speak to the management about it. Exercise mats, including yoga mats, also can spread germs, so wash them down, too. Better yet, bring your own.

Don't let your guard down after your workout either. Warm, wet locker rooms are hot beds for microbes. Showers, in particular, are notorious for carrying lots of germs like fungi that can cause athlete's foot. Other foot hazards: bacteria that could infect an open wound and viruses that cause plantar warts. So get some flip-flops, pack them in your gym bag, wear them in the locker room and then take them home and let them dry out before using them again. Also, if you use the sauna, be sure to sit on a towel. Otherwise, you could get a rash in a most inconvenient place.

October 2006:

You should be able to hold a conversation while doing cardiovascular activity!

Whether cycling, running, walking or swimming do it at a pace that you can maintain over the long haul. Cardiovascular activity should be something we enjoy not something we dread. Do something you can maintain daily!

September 2006:

Tips for Eating Healthy when Eating Out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or
  other drinks without added sugars.
• Ask for whole wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the “all-you-can-eat” buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served “on the side” so you can add only as much
  as you want.
• Order foods that do not have creamy sauces or gravies.
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

August 2006:

Exercise Like a Kid Again

Recapture a piece of your childhood, have a blast, and get in fabulous shape too!

If you hate working out or have a tough time sticking with a routine, you may not have found the right exercise for you. One of the keys to making exercise a habit is to do something you enjoy. There are some childhood favorites--swimming, riding a bike, playing basketball--that you can still enjoy as an adult. Not sure what you'd like to play now that your freeze-tag buddies have grown up and moved away?

If You Liked...

4-Square
TRY...Tennis or racquetball. You still have to hit the balls where you want them, only now you've got a racquet.

Climbing Trees
TRY...Indoor or outdoor rock climbing. It's a lot safer, and both your muscles and mind (to figure out the best route) will get great workouts.

Yard Games
TRY...Golf without the cart. Intimidated by the game? Go to a chip-and-putt course first. The holes are short, and most folks are beginners. Or try bowling, another hand/eye coordination game.

Dodgeball
TRY...Volleyball. You're less likely to get hit by the ball in this game, but it still takes hand/eye coordination.

Gymnastics or Cheerleading
TRY...The new-generation aerobics classes. Many feature energetic Latin, urban, and salsa dance that'll get you moving.

Jump Rope or Hopscotch
TRY...Rebounding (aerobics on a minitrampoline) provides a fun, nonimpact, jump-around workout. You can even pick up a video for workout ideas.

Red Rover
TRY...Martial arts such as karate or tae kwon do. These safer forms of doing battle burn calories and improve coordination.

Sledding
TRY...Snowshoeing or cross-country skiing. You can play in the powder without worrying about running into a tree.

Tag
TRY...Joining a jogging, bicycling, or hiking group. There's a playful spirit of chase in these groups that you'll love.

July 2006:

Increase Your Omega-3s!

Omega-3 fatty acids, which are found in fish and shellfish, tofu, flax, nuts and canola and soybean oils, have a positive effect on heart rhythm and may reduce the incidence of the most common type of stroke. In fact, the USDA approved the use of a qualified health claim for dietary supplements of omega-3 fatty acids relating them to a reduced risk of heart disease. Continuing research involves the role of omega-3 fatty acids in preventing macular degeneration (a common form of blindness), and having a positive influence on the immune system, rheumatoid arthritis, asthma, lupus, kidney disease and cancer, as well as promising research at the National Institutes of Health on depression.

The American Heart Association recommends eating fish (particularly fatty fish, like salmon and tuna) two times a week. They also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body.

Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.

May 2006:

Know your fats!

Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, stick margarine, shortening and lard.

April 2006:

If You Go Back to Old Habits:

• Remember that having a lapse is not failing. You can get back on track.
• Think about whether you feel hunger (gnawing in your stomach) or urges (mental cravings for food).
• When you feel an urge, set a timer for 15 minutes and wait, or do something else before eating. This will help you delay your desire for food.
• Respond in other ways to life's stresses. Take a brisk walk, start a new hobby or meditate.
• Seek support from others, including social groups.

March 2006:

Find your balance between food and physical activity. [ Get more information. ]

January 2006:

Make at least half of your grains whole. [ Get more information. ]

**Additional Resources:

Food and Nutrition Information Center

MyPyramid.gov

Dietary Guidelines for Americans

Nutrition.gov

Food Safety

Physical Activity