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Move more. Eat less. We have all heard it, but what does it mean exactly? The problem is that this advice, mantra or whatever you would like to call it, is too vague. Moreover, when an individual with questionable or no credentials shouts it to us without quantifying it or supporting it with solid "evidence-based" suggestions then you have come face to face with those individuals with ulterior motives feeding on your sense of insecurity and lack of health and fitness education.
In fact I referred to this very topic just recently. An individual eating nothing but "junk food" throughout the day could interpret "eat less" as meaning he or she could order small fries rather than large fries or eat 2 slices of greasy pizza rather than 3. After all, that would constitute eating less, right? Of course not. This is precisely when nutritional guidance and education by licensed, registered and certified professionals is paramount.. As for "move more"... so many Americans simply do not know how to even pick up an object off of the floor correctly let alone engage in proper and safe compound multi-joint weight-lifting exercises. These individuals need real instruction on both cardiovascular and anaerobic form and technique as well as how to navigate and operate within their own home and workplace environments. It is so much more complex than just move more, eat less, yet quite straightforward. Most Americans are indeed more than capable of achieving health and fitness success if they can stop feeding into the frenzy of not only misinformation, but in reality all the "disinformation" disseminated by those who do not have their best interests in mind.
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Although I have discussed the benefits of proper and consistent cardiovascular and anaerobic exercise in conjunction with proper nutrition via eating whole foods to help prevent many cancers, I felt I should make the point once again as October is Breast Cancer Awareness Month. In fact, so many cases of breast cancer could be AVOIDED in the first place if more women were to make healthier lifestyle choices. Of course we must continue to support all efforts to find a cure, however it is so much better to NOT receive the diagnosis in the first place when the cause is not gene-related, but rather lifestyle-related.
Regular exercise, particularly vigorous exercise, appears to offer protection against breast cancer. Exercise can help reduce body fat, which in turn lowers levels of cancer-promoting hormones such as estrogen. The American Cancer Society recommends engaging in 45 - 60 minutes of physical activity at least 5 days a week. Exercise can also help women who have been diagnosed with breast cancer and may help reduce the risk of breast cancer recurrence. Studies indicate that both cardiovascular and weight training exercises benefit the body and the mind, improve quality of life for breast cancer survivors and also reduce stress. Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat. It is crucial to eat a well-balanced daily food plan and avoid focusing on one "cancer-fighting" food. The American Cancer Society’s dietary guidelines for cancer prevention recommend that people:
Here are results from recent studies evaluating diet and breast cancer, for preventing both the development of cancer and its recurrence: Fats . Research is still mixed on the role that fats, and which specific types of fats, play in breast cancer risk and prevention. According to results from the Women’s Health Initiative study of dietary fat and breast cancer, there is no definite evidence that a low-fat diet will help prevent breast cancer. However, the study suggested that women who normally eat a very high-fat diet may benefit by reducing their fat intake. Fruits and Vegetables . Fruits and vegetables are important sources of antioxidants, which may help protect against the tissue damage linked to increased cancer risk. Antioxidants include vitamin C, vitamin E, and carotenoids such as beta-carotene and lycopene. Richly colored fruits and vegetables -- not supplements -- are the best sources for these nutrients. These fiber-rich foods are an essential part of a healthy diet. Calcium and Vitamin D . Eating lots of foods rich in calcium and vitamin D (such as yogurt and milk) may modestly reduce the risk of breast cancer for premenopausal women. Low-fat or non-fat dairy products are a healthier choice than high-fat ones. Soy . The American Cancer Society recommends that women with breast cancer eat only moderate amounts of soy foods and avoid taking dietary supplements that contain high amounts of isoflavones. Isoflavones are a type of phytoestrogen (estrogen-like plant chemical). There have been concerns that high intakes of soy may increase the risk of estrogen-responsive cancers such as breast cancer. Pre-menopausal women at higher risk, usually because of family history, should take as many preventive measures as possible, starting at an early age. The following lifestyle choices may be beneficial:
As always, women need regular breast cancer screening, including mammograms, check-ups with their physician and regular monthly self-exams in the hopes of early detection. In addition, whenever and wherever possible, it is best to NOT receive a breast cancer diagnosis in the first place and at the same time prevent cardiovascular disease now the number one killer of women. We CAN do this and we WILL do this, TOGETHER! When you finally realize that the answers to achieving and maintaining optimum health and fitness have been hidden in plain sight all along, you will have then experienced an epiphany. That very moment is the time to act. The beauty lies in the simplicity of it all as well as in the evidence to back it up.
Climb, lift and eat well... The squat exercise is an effective exercise that works almost every muscle group. Your lower-body muscles and hip flexors work to bend and extend your hips and knees. Your core muscles contract to maintain spinal alignment. Stand with your feet slightly more than shoulder width apart, with your arms bent, palms forward, holding a barbell or pair of dumbbells on your shoulders. Begin the exercise by bending your hips and knees, lowering your body until your thighs are parallel to the floor. DO NOT allow your knees to extend past your toes! Think "butt out and down" as you complete the movement on the way down. Continue by contracting your thighs and buttocks to lift your body back up to the starting position. (Hint: Push down on your heels!) Contract your abdomen to avoid overarching your back. Complete three to four sets of 12 to 15 repetitions.
Deadlifts -- of which the barbell deadlift is only one of many variations -- are one of the most comprehensive compound exercises working the most muscles at once in a single movement. Stand with your feet hip-width apart under the bar. Squat and grasp the bar with your hands shoulder-width apart. Lift the barbell by straightening your legs. When you're fully standing with the barbell in your hands, pull your shoulders back. Return and then repeat until fatigued. The bench press is one of the best core exercises for upper-body strength gains. The shoulder and elbow joints move to perform the chest press. The chest contracts to move the shoulder joint, and the triceps work to extend, or straighten, the elbow. Lie on a flat bench with your arms extended toward the ceiling, gripping a barbell or a pair of dumbbells. Begin the exercise by bending your elbows, lowering the weight to just above your chest. Continue the exercise by extending your arms back up to the starting position. Complete three to four sets of 10 to 12 repetitions. If using a barbell, be sure to have a spotter! (When you have mastered this, you can then add both the incline and decline bench press exercises using both the barbell and dumbbells.) The shoulder press exercise strengthens your upper body muscles and core, which includes the abdominals and lower back muscles. Your shoulder muscles move your shoulder joint, and your triceps extend your elbows. Stand with your elbows bent and your palms facing forward, gripping a barbell or dumbbell in front of you at shoulder height. Begin the exercise by pressing the weight overhead toward the ceiling until your arms are fully extended. Hold, then slowly lower the weight back to the starting position. Contract your abdomen, using your core muscles to avoid arching your back! Complete three to four sets of 10 to 12 repetitions. When the evidence about weight-lifting is clear, compelling and standing right in front of you...10/12/2014 At an event in New York City in April of 2013, I was approached by a female musician asking if I were a professional dancer as she admired my physique. I smiled at her and watched her jaw literally drop as I informed her that I was a weight-lifter, a stair climber, a fitness boxer and would be turning 52 later that year. Ladies, PLEASE keep in mind the FACTS, NOT THE FICTION, behind women who engage in proper and consistent weight-lifting as you read the following:
You will NOT, as a beginner, start your anaerobic exercise routine with heavily weighted Olympic bars, curl bars or dumbbells. But rather, you will first master proper form and technique using very little or no weights and then proceed to turn your workout into the weight-resistant (when lifting) and weight-bearing (when standing) experience necessary in order to increase lean muscle tissue (which helps burn fat), develop greater bone density, and achieve full-body anaerobic conditioning. When you have mastered proper technique with free weights you will then be in a position of strength and security so you can safely incorporate these moves into a high intensity interval circuit training regimen in order to achieve cardiovascular benefit in conjunction with maximum strength and power. ***Stay tuned for the building blocks of compound, multi-joint strength-training exercises...*** Moderation is a concept which is not only too vague, but just plain confusing to the vast majority of people of all ages trying so hard to become healthy. How much is considered "moderate" when consuming those foods and beverages with little or no nutritional value? The fact is that a healthy food plan is NOT about moderation at all when it comes to unhealthy food and beverage choices. The problem is that so many Americans believe they are "practicing moderation" by ordering "smaller servings" of junk food yet still consuming these types of foods on an almost daily basis while still not consuming the proper amounts of lean protein, whole grains, and a variety of fruits and vegetables required daily for optimum health. An individual who usually orders a meal such as a large bacon cheeseburger, large French fries, a large ice-cream and a large soda often believes that the same meal ordered in smaller sizes is practicing moderation. Clearly, it is not.
Moderation is really about re-categorizing those unhealthy foods and beverages into what I call "certain occasion" foods and beverages. I refer to these times as CEO - Certain Extraordinary Occasions, 4 to 6 times per month or 1 to 2 times per week. These include business dinners, social functions or dining out with friends and the available menu is not "perfectly balanced" or healthy. This is okay as long as it occurs no more than 8 times in a calendar month. Many health advocates often refer to these meals as "special" occasions, however I do not. It is only "special" to be with the people you enjoy, not the unhealthy foods and beverages. There is nothing more "special" than waking up to a beautiful sunrise and a healthy balanced breakfast including a variety of delicious fruits and berries served with healthy carbohydrates including fiber rich foods and lean protein. There is nothing "special" about poor food choices which the majority of Americans are falling victim to over and over again and in excessive quantities. These have a nasty habit of turning into coronary artery disease on a platter. Then add in the excessive consumption of alcohol and soon the quality of life we want so badly becomes the dream we are not only unable to realize, but also the nightmare which all too often ultimately plays out in a Cardiac Care Unit. Don't let this happen to you. Follow my lead and be victorious against all preventable and chronic conditions and diseases. You can do it and enjoy every day of what is certain to become a longer, healthier and happier life! The most important muscle in your body is the often disrespected "Cardiac Muscle" also known as your HEART. In order to really work this muscle you must engage and work your large muscle groups, your hips, glutes and thighs. This will then make your heart work harder to pump oxygenated blood and nutrients throughout your body and burn fat and calories from head to toe.
The best way to achieve this is by engaging in "upright cardiovascular exercise" for several reasons. First of all, the human body burns more fat and calories when you are in an upright vertical position. In addition, you are engaging your core as well, when you can keep your body upright WITHOUT displacing your body weight onto your hands and arms. Allow your large muscle groups to hold you up NOT your hands and arms. This defeats the purpose of proper and correct cardiovascular exercise! Lower the intensity if you need to but do allow your hips, glutes and thighs to do their job! Then you can lift weights to strengthen every muscle group throughout your entire body. Now, climb onto a revolving stair machine or a stepper and use only light fingertips for balance if you need to and remember to stand tall and keep upright! There is nothing more "special" than to wake up to a variety of delicious fruits and berries served with healthy carbohydrates including fiber rich foods such as low-fat crispbread and whole grain cereal along with healthy protein such as one serving of cottage cheese, one serving of non-fat or low-fat milk and one or two hard-boiled eggs. This will provide you with the fuel you need to jump start your day and feel invigorated.The most important meal of the day is breakfast, so eat well every morning to jump start your day and to help ensure optimum health. You have the power to start a healthy food plan RIGHT NOW! As always, consult your trusted physician first and with clearance you can start enjoying the following menu for breakfast:
1) one or two hard-boiled eggs. 2) mixed berries including blueberries, strawberries, raspberries, and blackberries. (If fresh is not available, then thaw frozen berries and EAT them.) 3) 2-4 pieces of low-fat fiber-rich crispbread served with non-fat or low-fat cottage cheese. (I place the berries on top of the crispbread with cottage cheese. It is so good served that way!) 4) one serving of whole-grain cereal with non-fat or low-fat milk. 5) one very good cup of coffee. (If you like, with a splash of half & half and a dash of turbinado but not more than that.) 6) a bottle of still or sparkling water. There is no better way to jump start your day! :-)! |
Audrey"Let's PREVENT what we can and BE COMBAT-READY for what we cannot as we ENJOY and make the most of every single day!" Archives
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