Target Heart Rate for Weight Loss

Whenever I am on the cardio machines with the heart rate monitors, I always get confused at what those numbers mean and what heart rate I should be aiming for.  Because everyone is different, how do you calculate your personal target heart rate? Web MD has a target heart rate calculator that can help you figure out your numbers.  Mine said that while I am exercising I should be between 17 -25 beats every 10 seconds and should never exceed 33 beats in 10 seconds.  So that’s 102-150 beats per minute.  For most healthy people, the American Heart Association recommends an exercise target heart rate ranging from 50% to 75% of your maximum heart rate, which is normally calculated as the number 220 minus your age.

So how do you check your heart rate? An easy way to do this is to count your heartbeats (pulse) for 10 seconds using your watch, and then multiply this number by 6 to get your bpm. You can feel your heartbeats in several ways, such as by placing your fingers lightly but firmly over the inside of your wrist or on your neck just below the angle of your jaw. (Be careful not to put too much pressure on the neck; this can slow the heart down and can be dangerous in people with blockages of blood vessels in the neck.) You can also place your palm over your heart and count the number of beats that you feel.

Mix It Up

Each of these workouts consist of 3 parts to help condition your body and help you add variety to your workouts.  I believe that it is really important to switch up your workouts from time to time because your body can become used to a certain exercise and then it doesn’t burn as many calories or work as hard to achieve the same effect.  Plus it’s more fun when you try something different!  Do one three times a week on nonconsecutive days, says Karl Scott, a private trainer at The Sports Club/LA in New York City.

The Triathlon Trainer
A triple play that gets fast results

Do it: Pedal a bike at a moderate pace—an effort level of 5 or 6 (you’re working hard but can still carry on a conversation)—for 10 minutes. Next, run either outside or on a treadmill for 10 minutes, again at an effort level of 5 or 6. Last, head to the pool or a rowing machine and put in 10 minutes at the same effort level.

The Full-Body Toner
Combines strength moves and cardio for maximum fat-blasting

Do it: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5-minute body-weight circuit: squats, pushups, step-ups, dips, and crunches (find instructions at womenshealthmag.com/fitness). Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10-minute jog at a medium pace.

The Power Booster
This interval workout builds speed, power, and lower-body tone.

Do it: Pick three cardio machines with adjustable resistance and do the following on each: Warm up for 2 minutes at a medium pace. For the first interval, raise to max effort by upping the resistance and/or incline, keeping the pace steady; go for 30 seconds, then recover at warmup pace for 2 minutes. Do 2 intervals per machine. Finish on one machine before moving to the next.

The Calorie Scorcher
Challenges your cardiovascular system and strengthens your body

Do it: Choose any three cardio machines. On the first one, go for 10 minutes at an effort level of 5 or 6. Move immediately to the next machine and go hard, at an effort level of 9 or 10—you should just barely be able to huff out words—for another 10 minutes. Finally, switch to the last machine and do 10 minutes at a 5 or 6 effort.

 

Pro-biotics Move Way Beyond Yogurt

Pro-biotics are interesting things.  They are live bacteria, usually the same bacteria that is found in our intestinal tract.  They are commonly put in yogurts and other dairy products.  Adding these bacteria to foods aids in better digestion and can help improve the immune system.  More and more companies are beginning to add these to their products.

Lactic Acid and bifidobacteria are the most commonly used strains in food products.

With the food market branching out when it comes to pro-biotics, it raises an important question: will these bacteria have the same effects and still be active in dry food products? Live bacteria may not be sustained in dry products. Some manufacturers may add probiotics and label the product as such in order to win customers despite the lack of evidence that the bacteria in the product is alive. There is no FDA regulation on this so many food companies have begun to add “undocumented strains” or strains that they have created themselves to their products.

 

Changing Your Habits: Steps to Better Health

I really liked this article because it introduced the Stages of Change model and gives descriptions of things you can do at each stage to be able to move forward with changing your bad habits.  These stages can be applied to any bad habit you are trying to change.  The first step in making a change is figuring out which stage of change you are at.  That’s where you will begin.

Find your Stage:

1. Pre-contemplation/Contemplation: the time when people are thinking about change and trying to become more motivated to get started.
2. Preparation: when people become planners and figure out specific ideas that will work for them.
3. Action: when people are acting on their plan and making the changes they set out to achieve.
4. Maintenance: when you have become used to your change and have kept it up for more than 6 months.

Goals for each Stage of Change:

1. Pre-contemplation/Contemplation: It might be helpful to ask yourself about the pros (benefits) and cons (drawbacks) of changing your habits.
2. Preparation: This does not mean taking big steps. Rather, it means creating your plan for action and beginning to make small changes.
3. Action: You are making real changes to your lifestyle, which is fantastic. To stick with your habits, it is helpful to assess how you are doing, overcome your setbacks, and reward yourself for your hard work and commitment.
4. Maintenance: Now that healthy eating or physical activity has become a part of your routine, you need to keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.

Start Walking Now!

Bad Fat, Good Fat

When people diet, especially those with heart disease, they cut out fats.  Yes there are some fats that are bad and harmful to our bodies.  But there are also good fats that are actually good for your heart and help to reduce heart disease.  It’s not so much fat is in your diet, its about the types of fat you are consuming.  So you don’t want to cut out fats completely–just the bad ones–because you will be missing out on the tremendous healthy-heart benefits and nutrients that come from the good fats.

Bad Fats

Trans fats are artery-clogging, manufactured polyunsaturated fats that have been hydrogenated (either partially or fully) to have the same shelf-life benefits as Saturated fats.  They are found in fried foods, baked goods, and margarine.  Always check the ingredients list for any oil that has been hydrogenated–that indicates trans fat.  Even if it says 0 grams Trans fat, it really means that there is is less that .5 grams per serving.  Lots of things that we think wouldn’t have trans fat in it does like peanut butter.   Saturated Fats are not as bad as trans fats but are still not good for your heart.  Saturated fats are usually found in meats and diary products.  Trans and saturated fats increase your LDLs which are the bad cholesterols.

Good Fats

Unsaturated fats (poly- and mono-) are found in canola oil, olive oil, nuts, avocados.  They actually increase your HDLs (good cholesterols that help get rid of the bad LDLs) and reduce LDLs.  They also have been found to reduce blood pressure and triglycerides.  Omega-3 fatty acids are found in cold-water fish.  They have been shown to reduce blood pressure, prevent blood clots, and slow the build-up of plaque in the arteries.  Studies have shown that this type of fat can reduce risk of heart disease by 35% and reduce risk of sudden death of heart attack by 50%.  Omega-6 fatty acids are also a type of good fat.  They are found in vegetable oils, nuts and seeds.  When eaten in moderation and in place of saturated fats, they can help promote heart health and brain function.

Dance Your Way Slim

Dancing is one of the funnest ways to get a workout! You have a blast and barely even notice you are getting a workout.  Its a great cardio exercise.  ”With dancing, you don’t realize you are exercising,” but getting down for an hour torches between 200 and 600 calories, says Susan Biali, MD, who is a trained flamenco dancer. Plus, it helps build strength, increase flexibility, and even slow the aging process. What’s more, grooving with friends equals high-quality bonding time—and that can boost your mood in a big way.

If regular exercise isn’t your thing, try Zumba! It is so much fun! Its a dance-based aerobic exercise.  Literally translated to mean “move fast,” this Colombian dance craze has swept fitness groups across six continents! It’s a mile-a-minute mix of traditional aerobic moves for maximum heart pumping, sassy Latin shimmies, and hip-hop-inspired booty shaking. Best of all, you don’t have to be a pro to join in the party. New participants are encouraged to hang in at their own pace, picking up the moves as they go along.  Whenever I go to the classes they have here at BYU there are people from all age groups – it’s for everyone! It is seriously the funnest form of exercise I have ever done.

Eat for Your Health

If you are what you eat, then why not be colorful?

This topic is one that I am most passionate about.  I feel so strongly that eating the right foods and getting all the proper nutrients that your body needs is crucial to achieving optimum health.    It is amazing all the health benefits that fruits and vegetables have in them.  I have changed my eating habits and started eating so much more fruits and vegetables daily.   I have noticed a huge change in the way I feel: I have more energy, I sleep better and I feel better about myself.  I have even lost weight! I also have noticed that I don’t feel very good when I eat foods that aren’t good for me.  ”There’s no limit to the number of fruits and veggies you should eat each day,” claims Steven Pratt, M.D., author of “SuperHealth.” “Five is the minimum, but it’s better to eat between nine and 11.” (And choose organic whenever possible.) Also include plenty of whole grains and anti-inflammatory fats (fish, olive oil, and nuts) in your daily diet.

By choosing a wide variety of fruits and vegetables you can prevent disease or even better control diseases ranging form arthritis to cancer to heart disease.  Dr. Fuhrman also feels very strongly about this.  He is a doctor that focuses his patients on nutritional excellence.  He doesn’t believe in counting calories or portion sizes.  He believes that if you are eating enough of the right kinds of foods (mainly fruits and vegetables) that there won’t be room left in your diet for the bad stuff.  He doesn’t say stop eating the bad things, he has these “exercises” that will help you desire to eat more good stuff and not crave so much of the bad stuff.  His book Eat for Health changed my life.  It gave the motivation and reasons why I should be changing the way I eat.  It comes in a two book set and the second book has a ton of delicious recipes! The recipes helped me to find really yummy ways to incorporate fruits and veggies, I really enjoy eating them now.

He also has a book called Eat to Live that is similar to Eat for Health. This book is meant to help people with chronic diseases get their health back, maintain an ideal healthy weight, reduce medications and even reverse their disease.  You will be amazed by reading this book!  When the ratio of nutrients to calories is high, fat melts away, and health is restored. Losing 20 pounds in two to three weeks is just the beginning.

The more nutrient-dense food you consume, the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. If you are an adult diabetic, you will likely be insulin-free in no time; if you are on heart medication, your doctor may stop your prescription; if you are planning a June wedding, you will have the dress size of your dreams. Dr. Fuhrman’s meal plan offers recipes for power foods and delicious meals that deliver the biggest bang for the caloric buck. He promises that you can lose at least thirty pounds in three months without ever going hungry. Moreover, after you try his Six–Week Plan, you will lose your appetite for unhealthy over processed foods. These types of foods account for America’s having the second-highest incidence of cancer and heart disease in the world.

This is a book that will let you live longer, reduce your need for medications and improve your health dramatically. It is a book that will change the way you want to eat, but most important of all, if you follow the Eat To Live diet, you will lose weight faster than you ever thought possible.

Getting Your Family Involved in Changing Your Eating Habits

This article explains ways we can get our families to support us and also become involved with us in changing our eating habits for the better.  Research shows that dieters are more likely to change their ways if they feel they have the support of family, a close friend, or a coworker.  I have learned from past experiences that it is a lot more motivating to go lift weights or go running if you have someone to go with.  They help you to keep going when you want to give up and give you that extra boost.  Having a friend or buddy there makes the activity seem less like a chore and more like something fun.  Also as part of our nature, we don’t like to let people down or be flaky so having a person there waiting for you helps give you that kick out the door.

• Be up-front: Tell your family and friends that you are starting a diet and/or exercise plan.  Letting them know will help encourage them to cook healthier foods when you are around and it will also help you to be more accountable.  It will give you more reason to stick to your plan.
• Buddy Up: Chances are you have friends and family who want to loose weight or become healthier too, so why not involve them in your plan too?
• Start Small: If you are afraid of what people might say, start small.  This article suggests using a small salad plate the next time you go to a buffet with your family for dinner.

I went to the Global Health Conference that was held here at BYU on March 18th, 2011.  It was amazing and I learned so much! They stressed the whole time, in all the speeches given, that the family is the greatest to tool to be able to change the health of the family.  It is so true because the family is the greatest support unit and mothers are the primary implementers of health in the home.  The family is a great place to start in trying to change the health of our nation.

Active Healthy Families Initiative

Top Energy-Boosting Nutrition Strategies

I thought this article was fitting for college students since we are always staying up late to finish cramming for a test or because we are out with a significant other.  Also since we don’t have a lot of money or time, our eating habits aren’t the greatest either.  So with these two things not going for us, we are constantly searching for ways to sustain our energy through out the day. Whether it be candy, sugary snacks, or energy drinks, there are definitely healthier alternatives of getting the energy we need.  Although we know that getting adequate sleep, exercising, and stress management are helpful in getting more energy, this article focuses more on the nutritional aspect of getting energy.

(1) Eat predominantly nutrient-dense foods

For our metabolism to function properly, we need to be obtaining the proper nutrients: vitamins and minerals. Each cell requires these nutrients to be able to function efficiently and so if we aren’t getting the nutrients we need our metabolism becomes sub-optimal and we feel tired and sluggish.  Eating lots of whole foods such as fruits, vegetables, whole grains, nuts, legumes and lean animal proteins, provide the essential nutrients that our bodies need. 

(2) Seek out foods high in anti-oxidants

Free radicals are oxygen molecules missing an electron.  They are constantly seeking to fulfill their last electron.  They receive an electron by stealing one from another molecule, thereby turning that unsuspecting molecule into a free radical too.  These chemicals can be taxing on our body.  Anti-oxidants work in such a way that they can donate electrons to free radicals without becoming a free radical themselves.  They help to reduce the number of free radicals in our body.  Foods high in anti-oxidants are colorful fruits like berries and melons, dark green leafy vegetables like kale, broccoli, collard greens, and spinach. 

(3) Focus on omega-3s

Studies show that diets high in omega-3 fats improve mood, memory, and thinking, which are related to focus and energy.  Great sources of omega-3s are fish, flax seeds, flax seed oil, leafy greens, or walnuts.  Omega-3 supplements should never replace the real sources of omega-3s.  Real sources have many other nutrients that we can benefit from as well. 

(4) Ditch the Diet

When most people think of dieting they think that they have to deprive their body of calories, but really when a person does that they are doing their body a disservice and actually hindering their ability to lose weight.  Dramatically decreasing caloric intake reduces the efficiency of your metabolism and it starts to slow down because your body thinks you are starving so it wants to hold on to as much as it can.  So as a result, you actually start gaining weight.  So to keep your metabolism in top shape, meet your caloric needs every day. 

(5) Make breakfast a priority

Studies show that a good breakfast not only gets your metabolism going, but it will help keep you alert and satisfied until lunch. Bonus: healthy breakfast eaters set the stage for a full day of healthy eating. Swapping out processed foods like donuts, pastries, white bagels, cereal, and waffles for healthier options including fresh fruit, whole grain hot or cold cereal with nuts/seeds, or whole grain bread with nut butter are all good options.

(6) Say yes to snacks

Getting a near-steady supply of food energy throughout the day helps keep your blood sugar level and your energy level up. Letting yourself get too hungry causes your blood sugar to crash, leading to feelings of sluggishness and, often, cravings for junk food. But of course it is important to choose your snacks wisely.  Combining complex carbs with protein and fat provides lasting energy, because the fiber, protein, and fat slow the release of sugar into the blood, helping to prevent energy dips and overeating. Some great snack ideas include a mix of nuts and dried fruit (about one half ounce of each); a container of plain yogurt topped with 2 tablespoons of natural granola; 3 cups of air-popped popcorn tossed with 1 teaspoon of olive oil and a sprinkle of sea salt; 5 whole grain crackers with 5 baby carrots and a quarter cup hummus; a half cup of berries and an ounce of walnuts, an ounce of baked or whole-grain chips with tomato salsa, or a small apple sliced and dipped in 2 tablespoons of almond butter.

(7) Drink for energy

Being properly hydrated is a very easy and effective way to keep your energy high. The body needs water, and lots of it, to function optimally. 

(8) Use caffeine wisely or not at all

So although you’ll feel a short-term boost, it will backfire when it wears off, because at that point the body realizes it has no real energy source and the result is exhaustion and hunger, typically followed by overeating.  

(9) Choose power foods

Almonds (or other nuts), Avocados, Watercress (arrugala, kale, collards, spinach), Quinoa (or other intact, whole grains), Flax seeds, white beans, dates (or other dried fruit), blackberries (strawberries, raspberries or blueberries), sea vegetables (nori, dulse, hijiki), edamame soy beans.

11 Delicious Energy Boosting Snacks

Dietary Guidelines for Americans 2010

An article done by the LA Times in June 2010 talked about the new dietary guidelines that the USDA has come out with for Americans.  This is the government’s way of trying to get a handle on correcting the deteriorating health of the nation.  It discusses and brings up different aspects of health that every American should know about.  These are recommendations for Americans to successfully achieve and maintain a healthy weight, reduced risk of chronic disease, and to promote overall health.  In the Introduction Chapter, it states the statistics of chronic disease in America, the purposes of the guidelines and how to successfully use them.  It also outlines the rest of the chapters and what each one will be discussing.  Chapter 2: Balancing Calories to Manage Weight explains the concept of calorie balance, describes some of the environmental factors that have contributed to the current epidemic of overweight and obesity, and discusses diet and physical activity principles that can be used to help Americans achieve calorie balance. Chapter 3: Foods and Food Components to Reduce focuses on several dietary components that Americans generally consume in excess compared to recommendations. These include sodium, solid fats (major sources of saturated fats and trans fats), cholesterol, added sugars, refined grains, and for some Americans, alcohol. The chapter explains that reducing foods and beverages that contain relatively high amounts of these dietary components and replacing them with foods and beverages that provide substantial amounts of nutrients and relatively few calories would improve the health of Americans.  Chapter 4: Foods and Nutrients to Increase focuses on the nutritious foods that are recommended for nutrient adequacy, disease prevention, and overall good health. These include vegetables; fruits; whole grains; fat-free or low-fat milk and milk products;22 protein foods, including seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds; and oils. Additionally, nutrients of public health concern, including potassium, dietary fiber, calcium, and vitamin D, are discussed.  Chapter 5: Building Healthy Eating Patterns shows how the recommendations and principles described in earlier chapters can be combined into a healthy overall eating pattern. The USDA Food Patterns and DASH Eating Plan are healthy eating patterns that provide flexible templates allowing all Americans to stay within their calorie limits, meet their nutrient needs, and reduce chronic disease risk.  Chapter 6: Helping Americans Make Healthy Choices discusses two critically important facts. The first is that the current food and physical activity environment is influential in the nutrition and activity choices that people make—for better and for worse. The second is that all elements of society, including individuals and families, communities, business and industry, and various levels of government, have a positive and productive role to play in the movement to make America healthy. The chapter suggests a number of ways that these players can work together to improve the Nation’s nutrition and physical activity.

 

I think that these guidelines are essential to helping Americans become healthy again.  Many Americans don’t have adequate knowledge on how to make healthy choices.  These guidelines provide a wealth of nutrition information that will help guide them in making healthy choices for the better.  Although these guidelines are a wonderful tool, they are still just words on a page.  How can we help Americans actually implement these guidelines in their day-to-day lives?  How can we help them see the importance of nutrition in their lives and how the lack of proper nutrition can lead to chronic disease?

Dietary Guidelines for Americans 2010