Exercise and Type 1 Diabetes

Type 1 diabetes is a disease that affects the body’s ability to use sugars, starches, fats and proteins. Because the body needs various fuels for energy, this disease disrupts normal energy metabolism both at rest and during physical exercise.

Following digestion, a hormone called insulin is released into the blood from the pancreas. Among insulin’s primary roles is its ability to allow carbohydrates (absorbed in the form of glucose) and proteins to enter muscle cells, where they are stored or used for energy. Individuals with type 1 diabetes are unable to produce enough—or even any—insulin to allow this process to occur. Consequently, glucose is unable to enter cells and builds up in the blood. Because people with type 1 diabetes have insufficient insulin production, daily insulin injections are required to maintain glucose levels as close to normal as possible. Thus, individuals with type 1 diabetes are considered insulin-dependent.

It is imperative for those with type 1 diabetes to regulate their blood glucose (blood sugar) levels to help reduce complications associated with this disease. If glucose levels remain unchecked for extended periods, people with type 1 diabetes run the risk of developing heart disease, kidney failure, blindness and nerve dysfunction.
Therefore, people with type 1 diabetes must always be careful about the amounts and types of foods they eat, as well as when they exercise and what types of physical activity they perform.

Because exercise uses glucose as a fuel, it is an effective way to control blood sugar levels. Exercise has an insulin-like effect on glucose, enhancing its uptake into cells and counteracting elevated blood glucose levels that frequently occur after eating. With exercise, the amount of insulin injected for controlling blood glucose can be lowered in those in type 1 diabetes.

Also, many health-related benefits of physical activity (e.g., lowering blood pressure, managing body weight, improving self-efficacy and confidence, and improving blood lipids) are part of the exercise therapy.

Under a doctor’s care, individuals with type 1 diabetes should exercise a minimum of three to four times per week at a low-to-moderate intensity, for about 20 to 60 minutes. Most aerobic activities are recommended for those with type 1 diabetes unless restricted due to medical complications.

In addition to aerobic exercise, it is important for individuals with type 1 diabetes to engage in flexibility and strength-training exercises. Resistance training should be performed at least two days per week, with a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity.

People with type 1 diabetes should monitor their glucose before and after exercise to understand how it responds to certain types of exercise. Also, exercising with a partner and wearing an ID bracelet indicating one’s condition are very important.

Because individuals with type 1 diabetes take insulin medication, exercise may place them at risk for low glucose levels (referred to as hypoglycemia). Consequently, they should also carry a light snack that is high in carbohydrates in case energy is needed immediately.

Finally, those with type 1 diabetes should see their physicians regularly to minimize the potential for diabetic complications. If complications of the eye, kidney or heart are present, it is important that their physicians give clear boundaries regarding the intensity of any physical activity.

American Diabetes Association—Exercise: www.diabetes.org/weightloss-and-exercise/
exercise/overview.jsp
Centers for Disease Control—Exercise and Diabetes: www.cdc.gov/diabetes/faq/exercise.htm
Mayo Clinic—Diabetes and Exercise: www.mayo clinic.com/health/diabetes-and-exercise/DA00036

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Keeping a Food Journal

A food journal (also called a food log or diary) is a record of everything that you eat and drink during a 24 hour period. A growing amount of research has shown that people who keep a food journal are the ones who lose the most weight and keep it off the longest. 

Record everything that you eat and drink. Not only do your main meals matter, but your drinks, snacks, and nibbles do too. The handful of crackers while packing the kids’ lunches, the cookie from the break room at work, and that glass of wine after dinner can all add up in a big way. When you keep track of every bite and sip, you become more aware of calories that sneak in throughout your day. Be as specific as possible. Include whether foods were part of a meal or snack, the time it was eaten, how it was cooked, and if anything was added (such as dressings, condiments, salt, etc). Record food and drinks right after consumption so that you don’t forget the details. Include amounts or serving sizes. Most of us overestimate serving sizes. Pay attention to how much food is actually in a serving and record how much you are eating. Pay attention to your hunger level. Record your hunger level before eating (0= not hungry at all, 10= starving). This can help you learn if you are eating because you are hungry or for other reasons such as boredom, happiness, or anger.Describe your mood or thoughts before eating or drinking. Pay attention to how you feel as you are eating. Are you rewarding or punishing yourself with food? Are you feeling shame or guilt? Write these thoughts down as you become aware of them. Make recording food intake a daily habit. If you can’t track your food intake every day, do it on most days of the week and especially on days that you are prone to over-eating or making less healthy food choices.Choose the format that fits your lifestyle. Your food journal can be kept in a notebook, a computer spreadsheet, on a website, or by using a phone “app.” Several of the internet programs have a large database of foods to choose from so that you may easily keep track of calories and other nutritional information. Find an accountability partner. It is helpful to find someone with whom you can “check-in” on a regular basis. Choose a supportive, non-judgmental friend, family member, co-worker, health coach, personal trainer, etc.Check out online resources and apps. Many online programs and apps are available to help make food journaling easier. For example, the USDA’s Supertracker offers one tool to try. Others include MyNetDiary Calorie Counter, MealLogger, and MyFitnessPal.Feeling overwhelmed? If the thought of keeping a food journal seems impossible to you, try breaking it up into small pieces. Start by recording your basic food intake for a few days. Once you have mastered this, start paying attention to how many servings you eat. Add more details to your journal as you become more comfortable with the process. 

Additional Resource

American Council on Exercise

American Council on Exercise—Fit Life 

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Managing Cholesterol with Exercise

High cholesterol, known as hypercholesterolemia, is a major risk factor for cardiovascular disease. In the United States, more than 105 million people (that’s almost 50% of adults over age 20) suffer from elevated cholesterol. Individuals who are sedentary, overweight or obese, consume a diet high in saturated fat, have a family history of high cholesterol and/or are middle-aged or older are at particularly high risk of hypercholesterolemia and subsequent cardiovascular complications. The good news is that cholesterol levels can be improved with a little TLC; that is, therapeutic lifestyle changes.

In fact, the National Cholesterol Education Program (NCEP) recommends that all individuals with an LDL cholesterol (low-density lipoprotein—this is the “bad” cholesterol) >100 mg/dL implement TLC to reduce cholesterol levels. Some of these individuals also will begin cholesterol-lowering medications if target LDL is not met after six weeks of the lifestyle changes. Refer to the accompanying table for NCEP cholesterol guidelines.

TLC consists of heart-healthy nutritional choices, weight reduction and increased physical activity. Specifically, the TLC diet is low in saturated fat (<7% of total calories) and cholesterol (<200 mg). It contains up to 10% of total calories from polyunsaturated fats and up to 20% from monounsaturated fats. Together, the fat comprises 25 to 35% of total calories. Carbohydrates comprise 50 to 60% of total calories, and protein is 15% of total calories. Fiber recommendation is 20 to 30 grams per day. And importantly, the TLC diet emphasizes weight management or weight reduction when necessary through caloric balance such that calories in (from food) equals (or is less than) calories out (from exercise plus basic functions of living, such as energy required to digest food, etc.). This nutritional plan leads to decreased LDL cholesterol and increased HDL (high-density lipoprotein—the “good” cholesterol). Regular physical activity helps to increase HDL cholesterol, reduce VLDL (very-low density lipoproteins—a form of “bad” cholesterol), and in some cases decrease LDL cholesterol. Furthermore, physical activity reduces blood pressure, improves insulin sensitivity, and favorably influences cardiovascular function.

When beginning an exercise program to improve your cholesterol levels:

Make an appointment with your physician to establish your overall cardiovascular health status. Your physician may want to perform more blood tests and/or a graded exercise test with an ECG (treadmill stress test) to determine your risk for cardiovascular disease.Aim to be physically active for at least 30 minutes on most, if not all, days of the week. Better yet, once you have integrated physical activity into your daily life, try to increase activity to at least one hour per day. Many research studies have shown that it is the duration of exercise—and not the intensity of exercise or the amount of improvement in fitness level—that is important for the improvement of cholesterol levels.Choose moderate-intensity exercises such as walking, swimming, walk-jogging or cycling. When exercising at a “moderate” intensity, you should break a sweat and feel slightly winded but still be able to talk. High-intensity exercise does not offer any increased benefit in improving cholesterol levels. Engage in weight-lifting or resistance-training exercises at least two days per week to maintain muscle mass. Adults ages 50+ who do not perform regular resistance-training exercises lose about 1/4 pound of muscle mass per year. Less muscle mass means decreased metabolism. And decreased metabolism leads to weight gain.

Remember that a regular physical-activity program, healthful nutritional choices and weight reduction for those who are overweight or obese all are critical for achieving optimal cholesterol levels. When these lifestyle changes are adopted, the risk of life-long dependence on cholesterol-lowering medications decreases dramatically. The risk of cardiovascular disease also decreases dramatically. And the opportunity for improved fitness and overall health, increased psychological well-being and a high quality of life rises exponentially. If you would like help getting your cholesterol levels in check, seek out the nearest ACE-certified Fitness Professional.

Program Adult Treatment

Panel III Guidelines*

Total Cholesterol

<200 Desirable
200–239 Borderline high
>240 High

LDL Cholesterol

<100 Optimal†
100–129 Near Optimal
130–159 Borderline High
160–189 High
>190 Very High

HDL Cholesterol

<40 Low (major heart disease risk factor)
>60 High (gives some protection against heart disease)

Triglycerides

<150 Normal
150–199 Borderline High
200–499 High
>500 Very High

*All values are expressed in milligrams per deciliter (mg/dL).
†<70 mg/dL is a therapeutic option for very high-risk patients (i.e., those with established CHD plus diabetes or multiple risk factors such as the metabolic syndrome)

American Heart Association: http://www.americanheart.org
Medline Plus—Cholesterol: http://www.nlm.nih.gov/medlineplus/cholesterol.html
NHLBI NCEP ATPIII Cholesterol Counts for Everyone Page: http://www.nhlbi.nih.gov/chd/
WebMD Cholesterol Health Center: http://www.webmd.com/cholesterol-management/
National Health and Nutrition Examination Survey (NHANES), 1999–04, Centers for Disease Control/National Center for Health Statistics: http://www.americanheart.org/presenter.jhtml?identifier=536

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Too Much of a Good Thing

A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. There comes a point of diminishing returns or, worse, a point where your body says “Enough!”

Everyone reaches this point at different times. Triathletes, for example, are able to withstand the rigors of three-sport training—running, cycling and swimming—at levels unthinkable to most. For others, an extra step class or hitting the weights too hard can put them over the top. In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining.

It’s important to be able to recognize the signs of overtraining before they become chronic. Physical signs of overtraining include:

Decreased performanceLoss of coordinationProlonged recoveryElevated morning heart rateElevated resting blood pressureHeadachesLoss of appetiteMuscle soreness/tendernessGastrointestinal disturbancesDecreased ability to ward off infectionIncreased incidence of musculoskeletal injuriesDisturbed sleep patterns

Keep in mind that not all of the signs of overtraining are physical. Much like regular exercise has a positive effect on mood and stress levels, too much exercise can do just the opposite, leaving the exerciser irritable and depressed, particularly as the quality of the workouts declines. Psychological and emotional signs of overtraining include depression, apathy, difficulty concentrating, emotional sensitivity and reduced self-esteem.

Once you recognize the symptoms of overtraining, it’s important to understand and honestly confront the cause. For some, overtraining occurs as a result of an upcoming competition. Increased training prior to an event is understandable, but if it’s interfering with your health and well-being, you have to question its worth. The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1000 meters all at once. They gradually increase their training to allow their bodies to adapt.
For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Much like eating disorders, exercise addiction is now recognized as a legitimate problem. Exercising beyond the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life are some of the signs of exercise addiction. It’s a difficult problem to recognize, particularly in a culture where discipline and control are lauded.
Individuals who exercise excessively are risking more than poor performance: They’re risking their health. Overuse syndrome, which may lead to more serious injuries, is common. And the emotional cost of isolating oneself to exercise can be devastating. If you recognize these symptoms in yourself or in a friend, it is essential that you seek professional help.

The key, it seems, to staying healthy is to do everything in moderation, which is best viewed as something relative to one’s own fitness level and goals. Don’t expect to exercise an hour every day simply because your very fit friend does. The body needs time to adjust, adapt and, yes, even recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back—not exactly good training tactics.

About.com: www.exercise.about.com/cs/exercisehealth/a/toomuchexercise.htm
WebMD: www.webmd.com/hw-popup/overtraining

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Step Training for Fitness and Fun

Within the last few years, step training’s popularity has climbed rapidly. An estimated 10 million people have tried step training.

Could 10 million steppers be wrong? On the contrary—vigorous stepping provides the cardiovascular benefits of running but stresses the joints little more than walking. Performed to invigorating music with creative choreography, this low-impact workout is also lots of fun.

Before beginning a step-training class, be sure that your step—the platform—is secure and at the proper height for your fitness level. If you are new to step training, or just beginning a fitness program, start with a platform height of 4 to 6 inches. (Regardless of fitness level, the platform height should not require bending your knees more than 90 degrees.)

Keep the area around your platform dry and remove objects that could interfere with your workout.

Proper body alignment during step training helps prevent injuries. While stepping:

Relax your neck and keep it straight.Always keep your knees soft and don’t lock the knee joints.Maintain good posture with the shoulders back, chest lifted and pelvis tucked under.Lean from the ankles, not the waist, as you step onto the platform; do not bend from the hips.Don’t arch your back.Correct stepping technique also prevents injuries and improves your workout:Always place your entire foot on the platform; no part of the foot should hang over the edge.Step close to the platform, allowing the heels to contact the floor. Note: Only the ball of the foot, not the heel, should touch the floor during lunges or other rapidly repeated movements (called “repeaters”).Step quietly. Pounding can unduly stress the ankles and knees.Keep an eye on the platform at all times.Don’t use hand weights. They may increase the risk of injury and provide no significant benefit.

If you initially find step training difficult to follow, focus on learning the foot patterns and omit arm movements. You can add arm movements later.

Remember that raising your arms above shoulder level makes your heart work harder and can leave you breathless. So, if you have a hard time keeping up, lower your arms and catch your breath.

To avoid injuries caused by too much stepping, alternate step-training classes with a variety of aerobic workouts like bicycling, walking or other recreational activities.

Step-training workouts may seem difficult at first, but beware—they’re habit-forming! Just remember to maintain proper body alignment and stepping technique to keep you stepping injury-free for years to come.

American Council on Exercise—Step Training by Sabra Bonelli

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Exercising With Heart Disease

Coronary heart disease is the most common form of cardiovascular disease and the leading cause of death in the U.S. and worldwide. It results when fatty material in the coronary arteries blocks the flow of blood to the heart muscle. If the blood flow can’t meet the demands of the heart, a person often feels chest pressure or a dull ache, sometimes radiating up into the neck, jaw, left shoulder or arm. This type of pain is referred to as angina. Clots may form and completely close the vessel, resulting in a heart attack. More than 1 million Americans suffer a heart attack, or myocardial infarction (MI), each year.

A regular exercise program and a healthy diet after MI can save your life. Research suggests that exercise reduces death both from cardiovascular causes and in general. Further, the atherosclerotic process is slowed, and the risk of having another cardiovascular event (such as an MI) or hospitalization is decreased. But doctors often aren’t appropriately trained nor blessed with the extra time to provide extensive nutrition and exercise recommendations, which is why cardiac rehabilitation centers are available to provide nutritional advice, guidance about weight management and exercise prescription.

If you’ve recently had a heart attack, have chronic angina (persistent chest pain), had a stent placed, underwent coronary artery bypass graft (CABG) surgery, had a heart valve replaced, have chronic heart failure or received a heart transplant, your physician should refer you to a cardiac rehabilitation program; however, only 10 to 20% of appropriate candidates in the U.S. get this critically important referral. Part of the reason is due to geographic availability, or lack thereof. Part is due to physician failure to refer—particularly for women and the elderly. If you think that you should be eligible for cardiac rehabilitation, consult your physician for advice on the best type of program based on your medical history and present physical condition. Keep in mind that some people can safely start an exercise program at home or on their own.

Once your physician has cleared you to exercise on your own or with a qualified trainer, you should follow a program that will best help you to meet your health and fitness goals. Following are some guidelines to help you to optimize your exercise time as well as your health and safety:

Include at least a five-minute warm-up and five-minute cool-down in every exercise session to reduce the likelihood of oxygen deprivation to the heart in response to a sudden physical effort or abrupt cessation of exercise.Engage in moderate-intensity physical activity such as brisk walking for at least 30 minutes on most, preferably all, days of the week.Monitor your exercise intensity closely. Make sure to stay within your individual heart-rate zone (usually determined from a treadmill test under the supervision of a physician).Be cautious about engaging in vigorous physical activity. If you plan to begin a vigorous program, discuss it thoroughly with your physician. Also be sure to complete an exercise stress test first.Avoid strenuous activity in extreme environmental conditions. Vigorous exercise in the cold (such as snow shoveling) is associated with MI. Hot conditions require a dramatic increase in the heart’s workload. High altitude increases demands on the heart, particularly for individuals who are not acclimatized.Inform your trainer and physician if you have any abnormal signs or symptoms before, during or after exercise. These include chest pain, extreme fatigue, indigestion or heartburn, excessive breathlessness, ear or neck pain, upper respiratory tract infection, dizziness or racing heart and severe headache.If prescribed, always carry your nitroglycerin with you, especially during exercise.Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately.Make sure the facility where you exercise is well-equipped in case of an emergency. Ask the managers if the facility has an emergency response plan and an automated external defibrillator (AED) (with staff trained on how to use it) on the premises.

It’s never too late to start an exercise program or increase physical activity. In fact, combined with a healthy diet, it’s the best choice you can make for your heart health. Work closely with your physician and other healthcare providers to start slow and gradually increase your exercise frequency and duration. And know that if you ever need an extra hand, you can find an ACE-certified Advanced Health & Fitness Specialist in your area.

American Heart Association: www.americanheart.org/
Medline Plus—Heart Disease: http://www.nlm.nih.gov/medlineplus/heartdiseases.html/
WebMD—Heart Health Center: http://www.webmd.com/heart/

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Exercise for Individuals with Eye Impairments

While starting an exercise program poses unique challenges if you are visually impaired or legally blind, a few precautions and modifications can open your world to the many benefits and joys of regular physical activity. Following are some tips to help you get started.

Before you walk through the doors of a health club or purchase your first piece of equipment, talk to your ophthalmologist. This step is especially critical if you have recently had an eye operation or are at risk for intraocular bleeding from conditions such as diabetes or age-related macular degeneration. (In such cases, strenuous activity should be avoided.) Ask for a referral to a fitness professional who can help you begin a safe, effective and enjoyable exercise program. If your doctor doesn’t have a recommendation, check out www.acefitness.org/profreg/ to find an ACE-certified Advanced Health & Fitness Specialist near you.

If you will be exercising at a gym, ask for a facility orientation. Determine if doors are completely closed or open versus dangerously half open. Are exercise areas well-lit with as much glare control as possible? Is the facility large enough to assure ample space between equipment and minimal clutter?

Once you commit to a program, think of exercise as part of your daily routine. Set short-term, achievable exercise goals. This will help you to experience good results and the benefits of being active. Plus, modest, realistic goals also build confidence and enthusiasm, making exercise more fun.

Aim to be physically active doing something that you enjoy for at least 30 minutes on most, preferably all, days of the week. Once you’ve developed an exercise routine, gradually increase intensity, duration, or frequency to maximize your fitness improvements. Also be sure that your trainer develops a program for you that includes cardiovascular exercise (walking, swimming, biking, running), resistance training (free weights or machines, push-ups, core-strengthening exercises), and flexibility training (stretching, yoga). As you become more comfortable with your exercise program, you may choose to complete some of your workouts without a personal trainer. In those cases, make sure to work out with a sighted partner to assure your safety.

Just as it is important to challenge yourself physically to achieve your goals, it is also important to know when to limit physical activity. If you’ve recently had an eye operation, a serious illness, or a change in your vision, modify your exercise program to reduce the risk of complications. Decrease your intensity with exercises such as walking, swimming or water aerobics. When weight training, use lighter weights and increase your repetitions instead of increasing the amount of weight. Avoid exercises that stress isometric muscle contractions (e.g., pushing against an immovable object). Also make sure that you are exercising at an intensity that is comfortable for you and not overly strenuous.

Terminate exercise if you experience loss or dimming of vision, new floaters (spots or shapes floating through vision) or light flashes or other symptoms.

A positive attitude will help with motivation and adherence to your program. Here are some tips for making your exercise routine enjoyable:

Keep routines interesting and fun. Choose activities you enjoy and feel comfortable with.Vary the types of exercise you do so you can avoid falling into a rut. Exercise variables must be changed not only for the sake of interest, but also to foster progress.Make your exercise routine fit your personality and daily lifestyle with respect to time, location, expense and degree of social interaction. The more comfortable the routine, the more likely you will be able to maintain it.Even when you are feeling tired or stressed, try to maintain your program. You will feel better after your workout. Focus on your successes, no matter how small. Remember, persistence pays off.

Lesley Teitelbaum, a research assistant professor at the department of psychology, Syracuse University, and Mitch Lemelbaum, a faculty member in the department of exercise science, Syracuse University, provided exercise tips and recommendations for this educational handout.

National Federation for the Blind: www.nfb.org
Medline Plus—Visual Impairment and Blindness: www.nlm.nih.gov/medlineplus/visionimpairmentandblindness.html
National Eye Institute: www.nei.nih.gov

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Healthy Resolutions for the Whole Year

As the first few months of the new year slip away, do you find your resolutions slipping away as well?

Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle with which you will feel comfortable.

Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals that you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success.

If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results.

Small behavior-change plans are easier to stick to than vague resolutions like “I will lose 10 pounds.” If your resolution is too large, add a plan of action that will guide you toward your goal.

Rather than “I will exercise more,” try “I will go for a walk at lunch on Tuesdays and Thursdays and work out in the gym Mondays and Fridays.” This way you can feel a sense of accomplishment every day, and if you miss a day, you can get right back on track rather than feeling like a failure.

Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings.

All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Don’t decide to change to please anyone other than yourself.

And remember, resolutions are an opportunity for you to look forward in a positive way rather than to punish yourself for past behaviors.

Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you want to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog.

If your goal is to make new friends, try taking classes where you will meet other people who share your same exercise interests.

Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you’ll just be setting yourself up for failure.

Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed.

The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself. It may help you reinforce your goal if you can find a realistic role model who is actually living your goal. If he or she can do it, so can you!

If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals.

It is easier to stick to your plan when you feel good about yourself. Try to find a new way to reward yourself when you meet your smaller goals. If you are trying to eat healthier, be sure that all of your meals are still delicious, and allow yourself a small dessert after a few days of healthy habits.

Be sure to get involved in activities that keep you feeling happy and fulfilled.

Get the support of your family, friends and coworkers. If your resolution involves quitting a serious addiction like smoking or drinking or overcoming an eating disorder, get professional help and join a support group if possible.

Remember that you are your best supporter. You are trying to improve your own health. Appreciate what you have and then try to treat it a little bit better than you have in the past. If you take better care of your body, you will feel better and perform better at all that you do.

Keep in mind that a well-thought-out resolution can be a useful tool to help you live your life the best way possible, starting from the inside.

President’s Council on Physical Fitness and Sports—Physical Activity and The Stages of Motivational Readiness for Change Model: www.fitness.gov/Reading_Room/Digests/march2003digest.pdf

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Don’t Deprive Yourself of the Rewards of Exercise

Talking to committed exercisers about the benefits of physical activity is like introducing a dedicated shopper to the joys of an anniversary sale at Nordstrom™. After all, those who exercise are no strangers to the freedom elicited by movement or to the sense of accomplishment felt at the end of a long walk or strength workout.

Those uninitiated in the pleasurable rewards of regular physical activity, however, remain skeptical. After all, how can something as basic as exercise not only improve one’s life today, but perhaps even also save one’s life tomorrow?

Researchers have sought to answer this question for years. In 1996, the Surgeon General’s Report on Physical Activity was released, detailing the research behind the benefits associated with exercise. This report goes beyond the anecdotal “it-just-feels-good” reason for exercising.

What follows are the conclusions of years of research on the health benefits of physical activity.

While not all types of exercise are appropriate for everyone, everyone can benefit from some type of exercise. After all, exercise is not limited to running or aerobics.

You can try water workouts or seated-chair classes. You can play softball or squash, go in-line skating or even take a turn or two around the mall, provided you don’t spend all your time lingering in front of shop windows. And if you think activities such as ballroom dancing or tending the garden don’t qualify as exercise, think again.

The primary factor in choosing an activity should be whether or not you enjoy it. Of course, an okay from your doctor also is advisable, particularly for men over 45 and women over 55, or those with special medical conditions or risk factors for heart disease.

How much one exercises is an individual decision, but numerous research studies indicate that hours of intense exercise are not necessary to reap the benefits detailed in the box above. In fact, health specialists now recommend that most adults accumulate 30 minutes or more of moderate physical activity on most days of the week.

Moderate activity is any activity that raises your heart rate and gets the blood pumping without leaving you out of breath or exhausted. So, rather than blocking off a large portion of one’s day, 10 minutes of walking at lunch and another 20 minutes after dinner, for example, is all it takes.

For those who are so inclined, exercising at slightly higher intensities for longer periods of time can bring about even greater health benefits. Less important than the intensity or duration of each exercise session is making the commitment to perform some type of physical activity every day, whether you focus on aerobic, strength or flexibility training. Soon, the exhilaration of movement and the empowerment that comes with greater fitness and health will have you hooked on exercise.

It won’t happen overnight, and there may be some aspects you find less enjoyable (some people just can’t get over the sweating part of it), but the sense of feeling better, of feeling healthier, will overpower any negative attitudes toward exercise that you may still be harboring.

Don’t worry. These, too, will pass. So, isn’t it about time you got started?

Individuals who exercise regularly are less likely to develop:

Heart diseaseDiabetesHigh blood pressureHigh cholesterolCertain forms of cancerOsteoporosis

Individuals who exercise regularly are more likely to:

Maintain a healthy body weightEffectively control the pain and joint swelling that accompany arthritisMaintain lean muscle, which is often lost with increasing ageHave higher levels of self-esteem and self-confidenceContinue to perform activities of daily living as they grow olderExperience overall feelings of well-being and good health

National Institutes of Health Weight Control Information Network—Active at Any Size: www.win.niddk.nih.gov/publications/active.htm

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Be a Savvy Fitness Shopper

The benefits of exercise are well-researched and well-documented. Unfortunately, that’s not always the case with advertising claims for exercise equipment.

Some advertisers claim—without evidence—that their exercise products offer a quick, easy way to shape up, keep fit and lose weight. The truth is, there’s no such thing as a no-work, no-sweat way to a healthy, toned body.

Deriving the benefits of exercise requires doing the work.

Before you jump into the next home fitness fad, the Federal Trade Commission (FTC) offers this advice: Exercise good judgment and carefully evaluate advertising claims for exercise products.

Read the performance claims critically. Be leery of those that say the equipment or device can:

Provide easy or effortless results or burn excessive calories. The claims may be true for athletes in top physical condition, but not for most people.Help you burn more calories or lose weight faster than other types of equipment. In general, exercise equipment that works the whole body or major parts of it probably helps you burn more calories than devices that work one part of the body. And, the more you use the equipment, the more calories you’ll burn.Help you “spot reduce”—for example, help you trim your hips or lose the proverbial “spare tire.” Toning and losing weight in one particular area of the body requires regular exercise that works the whole body.Always read the fine print. The advertised results may be based on more than just the use of the machine; they also may be based on restricting calories. The fine print may explain this.

Be skeptical of testimonials or before-and-after pictures from “satisfied” customers. Their experiences may not be typical: Just because one person had success with the equipment doesn’t mean you will, too. As for those popular celebrity endorsements, they, too, are no proof that the equipment will work as claimed.

After you’ve evaluated the advertised claims—but before you make a final purchasing decision—consider these questions:

Will the equipment help you achieve your desired goal, whether it’s to build strength, increase flexibility, improve endurance or enhance your health?Will you stick to the program? Before you buy, prove to yourself that you’re ready to act on your good intentions.To help you choose the best equipment for your needs, check out consumer and fitness magazines that rate exercise equipment. Then test various pieces of equipment at a local gym, recreation center or retailer to find the machine or device that feels comfortable to you.Don’t be fooled by companies that advertise “three easy payments of” or “only $49.95 a month.” The advertised price may not include shipping and handling fees, sales tax, and delivery and set-up fees. Ask about all the costs before you close the deal.Get details on warranties, guarantees and return policies: A “30-day money-back guarantee” may not sound as good if you’re responsible for paying a hefty fee to return a bulky piece of equipment.Check out the company’s customer and support services. Call the advertised toll-free number to get an idea of how easy it is to reach a company representative and how helpful he or she is.

You may get a great deal on a piece of fitness equipment from a secondhand store, consignment shop, yard sale or the classified ads. Buy wisely: Items bought secondhand usually aren’t returnable and don’t carry the warranties that new equipment does.

Whether used or new, home exercise equipment can be a great way to shape up—but only if you use it regularly. Don’t be taken in by claims of quick, easy and effortless results: There’s no such thing as a no-work, no-sweat way to a toned body.

Federal Trade Commission, Bureau of Consumer Protection, Office of Consumer and Business Education—Avoiding the Muscle Hustle: Tips for Buying Exercise Equipment: http://www.consumer.ftc.gov/articles/0051-tips-buying-exercise-equipmentThe Federal Trade Commission works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint, or to get free information on any of a variety of consumer topics, call toll-free, 1-877-FTC-HELP, or use the complaint form at www.ftc.gov.

The FTC enters Internet, telemarketing, identity theft and other fraud-related complaints into Consumer Sentinel, a secure, online database available to hundreds of civil and criminal law enforcement agencies in the U.S. and abroad.

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Exercising in the Cold

The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: How much heat will your body lose during exercise?

Heat loss is controlled in two ways:

Insulation, consisting of body fat plus clothingEnvironmental factors, including temperature, wind and whether you’re exercising in the air or in the water. Each of these factors plays a role in the body’s ability to maintain a comfortable temperature during exercise.

 Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. Generally, heat loss from the head alone is about 50% at the freezing mark, and by simply wearing a helmet or hat, a person can stay outside indefinitely.

Clothing is generally a good insulator because it has the ability to trap air, a poor conductor of heat. If the air trapped by the clothing cannot conduct the heat away from the body, temperature will be maintained. Unlike air, however, water is a rapid conductor of heat and people will sweat and risk significant heat loss even in the coldest of temperatures. With this in mind, you want to choose clothing that can trap air but allow sweat to pass through, away from the body.

By wearing clothing in layers, you have the ability to change the amount of insulation that is needed. While many new products can provide such a layered barrier, it is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain water. Because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise.

Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be shunted away from the hands and feet to the center of the body to keep the internal organs warm and protected. Superficial warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher [0.5 to 1.0 degree Fahrenheit (F) above normal]. So, to keep your feet warm you must also keep the rest of your body warm at all times.

Always check the air temperature and wind chill factor before exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20° F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind-chill factor (a combined effect of temperature and wind) falls below –20° F.

That can be achieved by any combination of temperatures below 20° F with a wind of 40 mph and temperatures below –20° F with no wind. If you are exercising near the danger zone for skin exposure, it also is advisable to warm the air being inhaled by wearing a scarf or mask over your nose and mouth.

Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous.Keep your head, hands and feet warm.Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials).Warm the air you are breathing if temperatures are below your comfort level (usually around 0° F).

How to Exercise Safely in Cold Weather: www.sportsmedicine.about.com/cs/environment/a/aa121100a.htm
Runner’s World—Run and Race Well in the Cold: www.runnersworld.com/article/0,7120,s6-238-267-269-12331-0,00.html
Runner’s World—Is Cold Weather Running Bad for You? www.runnersworld.com/article/0,7120,s6-238-267-269-7442-0,00.html

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Fantastic Fiber

Most of us hear the word fiber and automatically think of bland, chalky and all-around unappetizing foods. Fortunately, with the advancements in food science and technology, this is no longer the case. Our generation has been freed from health foods that taste like cardboard and have the visual appeal of hamster food!

Fiber is a string of sugar molecules that are bonded together in such a way that they cannot be digested. So why bother eating something you can’t digest? Well, that is actually the point. Fiber makes its way through the digestive tract and cleans it out. And since fiber can’t be digested, it is calorie free. Some bacteria in your colon is able to break fiber down into smaller useable units that may have other health benefits.

There are two types of fiber. For optimal benefits, you should get enough of both in your diet.
Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.

A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. Not a bad deal for a calorie-free nutrient. There are also indications that a high-fiber diet improves glucose tolerance.
Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.

The current daily recommendations for fiber are as follows:

Ages 9–13: 31 grams for boys and 26 grams for girlsBoys and men ages 14–50: 38 gramsGirls ages 14–18: 26 gramsWomen ages 19–50: 25 gramsAges 50 and older: 30 grams for men and 21 grams for women

When increasing your fiber intake, it is important to start slowly. Surprising your digestive tract with more fiber than it’s used to can lead to constipation, nausea and other gastrointestinal discomfort. So start increasing your fiber intake by a few grams per day until you work up to the recommended levels. Fiber also absorbs water, so when you increase your fiber intake, it is important to increase your water intake as well.

There are many fiber-fortified cereals, crackers, yogurts and other products from which to choose. Foods naturally rich in fiber include whole grains, nuts, fruits and vegetables. Here are some simple things you can do to incorporate more fiber into your diet.

Start your day with a bowl of oatmeal, which is one of the best sources of soluble fiber. Add dried fruit and nuts for some texture and additional fiber.Switch from refined grain products to whole-grain products. Make sure your groceries say 100% whole wheat and have at least 3 grams of fiber per serving. Many whole-wheat pastas and breads are being engineered to resemble the taste and texture of their white counterparts, which may make your transition easier.Mix half brown rice with half white rice to ease the transition from white rice to brown rice.Snack on fruits and vegetables. Trail mixes that have nuts and dried fruit are packed with fiber.

American Heart Association—Fiber:
http://www.americanheart.org/presenter.jhtml?identifier=4574
Institute of Medicine—Dietary Reference  Intakes http://www.iom.edu/Object.File/Master/21/372/0.pdf

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Exercise to Boost Your Job Performance

How would you like to feel more energized at work — to sharpen your brain and enhance your ability to concentrate, learn, and think creatively? Not only would you feel better physically, but you’d be more motivated — and at the top of your game, career-wise. Sound good?

Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. That’s why you’re likely to feel calmer, yet more alert — and better able to focus — after exercise.

Exercise also helps the brain — and body — cope better with stress. That’s good news for people who work in high-pressure environments.

According to author and Harvard psychiatry professor Dr. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure. It even protects neurons against age-related changes that can lead to cell death and dementia.

Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. And here’s the big discovery — exercise floods the brain with BDNF, providing the infrastructure it needs to absorb information, process, remember, and use it.

Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Ideally, exercise should be paired with or precede  complex motor or cognitive tasks — to build neurons and give them something to do. So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle. The key is to keep finding ways to challenge your body and your brain.

Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. But when you’re done working out, brain blood flow — enriched with higher levels of BDNF — returns to normal. According to Ratey, this is the optimal time for focusing on tasks that require serious brain power.

Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness. While excessive sitting has been shown to impart risks that are independent of exercise level, an active lifestyle clearly cuts down on sitting time and results in both physical and mental benefits:

One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.

A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood.

A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers.

A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.

In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. When you stay physically active, you’re taking care of your body and your brain — reducing health risks and increasing your capacity for learning, motivation, and sharp thinking.

The nature of work in today’s marketplace often involves juggling multiple roles, heavy workloads, and the ability to think on one’s feet. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit.

Exercise Fuels the Brain’s Stress Buffers – American Psychological Association http://www.apa.org/helpcenter/exercise-stress.aspx
Exercise on the Brain – New York Times http://www.nytimes.com/2007/11/08/opinion/08aamodt.html
Physical Training for Improved Occupational Performance – ACSM http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8651  
Train Your Brain with Exercise – WebMD http://www.webmd.com/fitness-exercise/guide/train-your-brain-with-exercise

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Gearing Up For A Triathlon

With the rising popularity of triathlon racing and the dozens of new sprint races popping up nationwide every year, it is exciting to see so many newcomers giving this swim-bike-run sport a tri.

To provide some pointers on entry-level gear, even for those on a tight budget, it’s important to look at each individual sport:

Swim

This sport may be the least expensive in terms of needed equipment. 

For women, a competitive one-piece swimsuit is ideal, because it provides less drag than a two-piece suit. Most men wear briefs or jammers.

Finding a comfortable pair of goggles that fits your face (and nose) might take a few tries with different brands, but at a price of around $13 is very affordable.

While you don’t have to invest in a wet suit right away, given the cost between $200 and $600, it is likely that you will want one for racing. Many triathlon clubs and race organizers provide wet suit rentals. 

A wet suit is typically a good investment because it provides flotation and less drag to allow swimmers to glide faster through the water with less effort. A neoprene suit can also serve as a mental “security blanket” in open-water races, because it allows you to float.

Bike

The bicycle is likely the biggest purchase you’ll make to get started in this sport. But once again, by shopping around, you’re bound to find a great deal on a new or used bike.

The toughest decision for many beginners is whether to buy a road bike or triathlon-specific bike; tri bikes typically cost more. 

No matter which bike you pick, finding the right bike size and a correct bike set-up are key. Look to a reputable bike dealer or a friend with bike expertise for guidance.  
Never ride your bike without putting on a helmet first. It can save your life in a crash, and is mandatory for racing.

Helmets come in various prices (from $50 up to $200). As long as they meet the safety standards of the Consumer Product Safety Commission and are clearly labeled by the manufacturer, your head is protected. You also want to invest in a pair of cycling shorts ($20 and up) and a bike jersey made out of breathable fabric ($20 and up), a pair of gloves and sunglasses.

A saddle bag ($15) with a patch kit, spare tube, compact hand pump and CO2 cartridge may sound like a luxury item, but it is the best insurance for getting back on the road when you experience a flat tire. In a race, you’ll be expected to know how to change a flat tire.

Run

Anyone who has visited a local running shoe store may have experienced sticker shock. But any good coach or long-time runner will tell you that investing in a quality running shoe will provide support and comfort, and is the best insurance against running-related injuries.

Triathlon Apparel for Race Day

Invest in at least one tri-specific garment that can be worn for the swim, bike and run without the need to change between activities. Visit your local triathlon-specific store or go online to find the right size and preferred brand. Many athletes prefer wearing one-piece suits during racing; others prefer two-piece suits.

Now you’re on your way to becoming a triathlete and can enjoy all the wonderful benefits this sport has to offer: Cardiovascular fitness, meeting new friends to train and race with, feeling the adrenaline rush and pride and joy of finishing your very first triathlon race and likely getting hooked on a sport where professionals and amateurs (called age-groupers) race side by side.

The Triathlete’s Training Bible and Your First Triathlon by Joe Friel
Triathlon 101 by John Mora
Online: www.slowtwitch.com,
www.trainingpeaks.com and
www.beginnertriathlete.com,
www.acefitness.org/blogs/6/
The three premier triathlon magazines: Triathlete Magazine, Inside Triathlon and Lava.

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How to Train for a Sprint Triathlon

The sprint triathlon distance (0.47-mile swim, a 12.4-mile bike ride and a 3.1-mile or 5K run) is the most popular race in the triathlon world, and most triathlon coaches consider this distance the perfect beginner’s race for the following reason: With a solid 12-week training plan and one workout a day (excluding recovery or off-days), even people without a swimming, biking or running background will be able to complete this distance in about 90 minutes and have lots of fun along the way.

If you’ve been training in any of the three sports, you have likely already established a “base” in one or more of the three sports.
If you need to get started in all three sports, you want to build an endurance base focusing on distance first. Build gradually and progress your weekly distance by no more than 10 percent to prevent injuries. This rule applies to all three sports.

Starting Your Swim Training

Swimming is the most technical of the three sports and often the biggest challenge for beginners. Hiring a coach or entering a swim program will give you the fastest and best results for learning proper technique.

Starting Your Bicycling Training

If you haven’t been bicycling much and plan to enter a road race, ask yourself how comfortable you are riding on the street. Join group rides or a bicycling club for motivation and support.

Starting Your Running Training

If you’re an experienced runner, practicing running off the bike (or bike-to-run brick workouts) will give you a new appreciation for running.
If you’ve never run before, joining a local running club or participating in organized training runs can teach you proper technique, pacing and how to avoid running-related injuries. If you had a previous injury or a physical condition that will make running difficult, visit your doctor first.

The best way to condition your body for the rigors of an endurance event is to approach training in cycles or phases (also known as periodization training).
Let’s look at the individual phases:

Base Phase

This phase is designed to create a foundation of safe and gradual progression to build aerobic fitness and endurance. Most of the training is done at a moderate intensity where you can hold a conversation. Some beginners who merely want to cross the finish line keep training in this phase until race day, which is perfectly fine.

Build Phase

Once you’ve established a good base, your body can handle more high-intensity training to build sport-specific strength and power. Increase your aerobic fitness and your ability to resist fatigue at higher speeds in all three sports. Warm up before long or hard sessions and perform a cool-down.

Peak Phase

In this phase, the top training priority is the performance of workouts that are highly race-specific. You also want to practice transitioning from one sport to another, which is best done via brick workouts which involve doing one workout immediately following another (e.g., doing a running workout right after completing a cycling workout).

Taper

During this cycle, your training load is steadily reduced to give your body time to rest and get ready for maximum performance on race day.

For many beginners, putting all three sports together is often the biggest concern.
The best way to know what it will feel like to ride a bike after swimming 500 yards and to run off the bike is to practice transitions. Some ideas for transition workouts (2 to 3 weeks prior to race day) include swimming for 500 yards (preferably in open water) and then riding your bike for 30 minutes near race pace, or perform a 45-minute easy bike ride followed by an immediate transition to a 20-minute run.

Practice setting up your race gear prior to race day.Make a checklist of all of your equipment to ensure that you’ve packed everything.Don’t do any hard workouts during the week prior to race day.Get plenty of sleep, eat healthy and rest the week prior to race day.Hydrate well prior to race day and carbo-load the night before.Review the race course and rules.  Don’t try anything new on race day.Don’t clutter the transition area. Thank the volunteers and your supporters.Have fun!

Triathlon 101 by John Mora
The Triathlete’s Training Bible by Joe Friel
Online: www.acefitness.org/blogs/6/

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Eat Right at Work

The workplace can be a nutritional battlefield with doughnuts in the break room, co-workers’ candy bowls, and afternoon birthday cake. More organizations are coming up with strategies — like healthy meeting guidelines — to help employees make better food choices.

But when it comes to wellness, workplace culture change can happen at a glacial pace — so don’t rely on corporate policies to protect you from nutrition pitfalls.  Take charge of your choices to nourish your mind and body — so you can move through your day feeling fantastic and doing your best work.

Make a habit of meal-planning once a week — simply map out your breakfast, lunch, dinner, and snack ideas for each day. Then, make a shopping list and stock your fridge and cupboards. Download your worksite’s cafeteria menu and decide when to buy lunch and when to brown-bag it. Freeze dinner leftovers for grab-and-go meals — and prepare snacks and lunches the night before. Planning ahead gives you more choices — and saves money.

It’s no secret that starting your day with a power breakfast is vital when it comes to all-day energy — and weight management. Skipping breakfast might seem to cut calories, but studies show it actually promotes weight gain and stifles brain function. Not hungry in the morning? Eat dinner earlier and cut back on bedtime snacking.

Choosing a variety of fruits, vegetables, lean proteins, low-fat or skim dairy products, and whole grains with your morning meal is your best bet for a high-energy day and reduced risk of cardiovascular disease. Including protein-rich foods like eggs, nuts, seeds, and dairy products staves off hunger more effectively than a mostly carbohydrate meal. Try these delicious, easy-to-fix ideas:

Blueberry smoothie with low-fat yogurtNut butter or sunflower seed butter on whole-grain toast with fruitScrambled eggs with basil, oregano, tomatoes, bell peppers, whole-grain toast and orange juiceWhole-grain hot cereal topped with a sliced banana, 2 tablespoons chopped walnuts or almonds, and skim milkRoll up a whole-wheat tortilla with Neufchatel cheese and strawberries

Skip the vending machines and stock your own scrumptious snacks for long-lasting vim and vigor. Pair complex carbohydrates with protein and a small amount of fat for sustainable energy — and control portions to avoid calorie overload:

Whole wheat crackers and low-fat cheeseSliced bell peppers, baby carrots, whole-grain pita slices, and hummusApple slices with 1 tablespoon peanut or sunflower seed butter½ turkey sandwich on whole grain bread with low-fat cheese and mustard1 ounce of almonds with a cup of mixed fruit

Avoid fatty foods and highly processed fare, which can leave you feeling sluggish and wanting more after a meal. Instead, choose foods close to their natural state whenever possible — they’re more satisfying, more nutritious, and more likely to sustain you through the afternoon. Check out these examples:

Whole-grain pita stuffed with 1/3 cup homemade egg salad (made with reduced-fat mayo) and vegetables.Vegetable soups: mushroom-barley, chicken-vegetable, or potato- broccoli, for example. Pair a bowl of soup with a ½ sandwich and a cup of grapes or strawberries.Whole-wheat burrito with low-fat refried beans and/or lean ground beef and vegetables plus pair of mandarin oranges.Spinach, arugula, and romaine salad tossed with cherry tomatoes, onion, peppers, carrots, and 1 ounce of cubed low-fat mozzarella. Top with 2 tablespoons of light vinaigrette. Add a whole-grain dinner roll with deli turkey on the side.Find healthier restaurant choices with the Healthy Dining Finder.

It’s OK to treat yourself to a little something sweet as long as you keep the portions — and calories — under control. In fact, a small periodic indulgence may help prevent binge-eating that often results from restrictive eating habits. Tricks and tips:

Fill up on fiber while curbing your cravings with fruit and berries.Keep only single-serving portions of chocolate and other high-calorie treats at your work station.Steer clear of the vending machine, with its super-size candy bars and multiple-serving bags of candy.Make some homemade trail mix with dried cranberries or bananas, nuts or seeds, and pretzels.Savor it. Satisfy your taste buds with smaller amounts by eating slowly, fully experiencing the treat’s appearance, scent, taste, and texture.

Workplace Wellness: Healthy Eating on the Job, New Jersey Cooperative Extension http://somerset.njaes.rutgers.edu/pdfs/fs1106.pdf
The Many Benefits of Breakfast, WebMD
www.webmd.com/diet/features/many-benefits-breakfast
Tips for Making Healthier Fast Food Choices, HelpGuide.org http://helpguide.org/life/fast_food_nutrition.htm

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Beat the Heat Before It Beats You

It’s summertime and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat. It’s not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5° F above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

The above scenario doesn’t have to happen. Drinking enough fluid, whether water or a sports drink, is imperative for exercising in hot or humid weather.

Maintenance of body fluids is essential to maintaining proper body temperature. Sweat cools your body by evaporating off your skin. Visible beads of sweat that don’t evaporate only dehydrate you without the beneficial cooling effect. If you let your body become dehydrated, you’ll find it much more difficult to perform even the lightest of workouts.

But don’t wait until you’re thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is well on its way to becoming severely dehydrated.

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration

Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn’t the only thing your body loses in sweat. Electrolytes such as sodium, potassium and chloride are also lost in sweat. It is equally important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

2. Exercise Intensity

You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature

High humidity prevents sweat from evaporating, and remember that sweat that does not evaporate does not cool the body. Use the heat stress index to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temperature is relatively safe at 10% humidity, the heat stress of 90° F at 50% humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead and beat the day’s heat by working out early in the morning.

4. Heat Stress Index

When you go outside to exercise, refer to the heat stress index and consider the associated risks:

Below 80° F (27° C): Little or no danger under normal circumstances80–90° F (27–32° C): Fatigue possible with prolonged exposure90–105° F (32–41° C): Heat cramps and heat exhaustion are possible105–130° F (41–54° C): Heat cramps and heat exhaustion likely, heatstroke is
possibleOver 130° F (54° C): Heatstroke is imminent

5. Fitness

Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. Interestingly, the acclimatization process can be completed in seven to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

6. Clothing

Wear minimal clothing to provide a greater skin surface area for heat dissipation. Your clothing should be lightweight, loose-fitting, light-colored to reflect the sun’s rays and of a fabric that absorbs water, such as cotton or other moisture wicking material.

7. Rest

Know when to say “no” to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

National Institutes of Health—Heat Illness: www.health.nih.gov/topic/HeatIllness
WebMD—Exercising in the Heat: www.webmd.com/fitness-exercise/features/exercising-in-the-heat

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Battling Boredom

Are you finding it difficult to get out of bed in the morning for your daily walk? Are you making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity—such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate a stale routine.
If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean.

When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure with a rock-climbing class (starting on an indoor wall, then moving to the real thing as your skills improve).

Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner—you’re much less likely to skip a workout if someone is waiting for you.
Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means that you’ll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.

Many exercisers work out simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.

Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program should include elements of cardiovascular exercise, weight training and flexibility.

Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.

Sometimes you really do need time off. In that case, cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites.
Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out.

Exercise—A Guide From the National Institute on Aging: www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

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High-Intensity Interval Training

Looking for a way to add variety to your exercise plan while taking your fitness to the next level? High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.

How does it work?
Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals.

High-intensity interval training is done at a submaximal level; around 80-95% of maximal aerobic capacity. Sprint interval training (SIT) is a type of high-intensity interval training that pushes beyond this level to 100% or more of maximal aerobic capacity, or an exertion level of 10.

What are the benefits of HIIT?
The payoffs of pushing yourself with HIIT are plentiful, and include:

Significantly increased aerobic and anaerobic fitnessDecreased fasting insulin and increased insulin sensitivityReduced abdominal and subcutaneous (just under the skin) fat

The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

Is HIIT safe?
High-intensity exercise of any type brings with it a higher risk of musculoskeletal injury and cardiac events. But along with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. Under clinical supervision, subjects were able to tolerate high-intensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderate-intensity training.

The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan.

How can I get started with HIIT?
Choose an aerobic exercise—like stationary bicycling. Warm up for 5 minutes, and perform just a few alternating speed and recovery intervals; 3-4 of each should be plenty and will give you a feel for it; finish with an easy cool down. Here’s an example:

HIIT protocols vary widely. There’s no one best single way to structure them. Experiment with shorter and longer speed and recovery intervals to find what works best for you.

Gradually work up to 8-10 or more speed intervals, depending on your fitness goals. Keep in mind that the most common mistake made with interval training is making the recovery intervals too short.

Perform HIIT workouts 1-2 times a week at most to reduce your risk of injury. This high-intensity training method is best used periodically for up to 6 weeks or so to enhance regular training rather than as a year-round fitness strategy.

For best results, work with a certified fitness professional to create a personalized HIIT training plan. HIIT requires a big, sweaty effort, but if you stick with it, chances are you’ll be rewarded with impressive results.

Additional Resources
For All-Day Metabolism Boost, Try Interval Training — American College of Sports Medicine
Interval Training Advantages — IDEA Health and Fitness Association
A Healthy Mix of Rest and Motion — The New York Times

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Alcohol Eats Away at Muscle Mass

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

Muscles—Reduces blood flow to the muscles, causing weakness and deteriorationHormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retentionLiver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

Alcohol consumption can cause sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time and the time required to fall asleep. It is popularly believed that a drink before bedtime can help a person fall asleep. However, alcohol’s affect on sleep patterns results in increased fatigue and physical stress to the body. Therefore, alcohol consumption indirectly affects a person’s strength-training ability due to increased fatigue and a lack of healthy reparative sleep.

Alcohol inhibits the breakdown of nutrients into usable substances by decreasing the secretion of digestive enzymes from the pancreas. Regular alcohol consumption also impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs the absorption of water and nutrients, including glucose, sodium and additional folate. Such interference of nutrient breakdown and absorption may impair the physical performance and recovery required to build and maintain muscle mass.

Many people under the influence experience “drunk munchies” that can result in the consumption of several hundred extra calories for the day. A study examining how alcohol affects caloric intake found that subjects who drank wine with their lunch consumed an additional 200 calories and did not compensate for those calories by cutting back at dinner.

Now that you know some of the negative effects of excessive alcohol consumption, you might be scared to have that glass of wine with dinner. Don’t be. When alcohol is consumed in moderation (no more than one drink per day for women and no more than two drinks per day for men), it has been shown to have some positive effects:

Increased HDL cholesterol (“good” cholesterol) within one to two weeksReduced stress levelsReduced insulin resistance

In conclusion, if you want to increase muscle mass, decrease fat or improve general health, make sure alcohol is only consumed in moderation. Next time you are asked to go out socially, be the designated driver. Not only will your friends appreciate it and be much safer, but you will be one step closer to your fitness goals.

12 ounces of beer = ~150 calories
5 ounces of wine = ~100 calories
1.5-ounces of distilled spirits = ~100 calories

National Institutes of Health—Alcohol Consumption: www.health.nih.gov/topic/AlcoholConsumption
National Strength & Conditioning Association—Alcohol Consumption and its Effect on Performance: www.nsca-lift.org/perform/article.asp?ArticleID=204

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Couch Potatoes Arise

When most of us think of ways to improve our health and lower our risk for disease, activities like aerobic exercise and resistance training come to mind. But that’s really only part of the story. Recently, scientists have begun to recognize that the time we spend doing sedentary things can also have a significant and direct impact on our health.

Specifically, recent studies suggest that adults who exercise regularly, but spend most of their days sitting, whether at work or on the couch, have greater health risks than active people who are more likely to be walking or moving throughout the day.

Recent data from the Nielsen Organization report that a typical American adult watches more than 151 hours of television per month. They also spend 27 hours surfing the Internet monthly and seven hours watching time-shifted television (i.e., DVR, TiVo). And most adults drive their cars to work and sit behind a desk all day. It is clear that all of this time spent doing sedentary activities may partially explain the obesity epidemic in the U.S.

It is becoming clear that even people who have found a way to incorporate regular vigorous activity into their lives should look for strategies to reduce the time they spend sitting or relaxing. Research suggests that people who spend long, uninterrupted periods doing sedentary activities are at the greatest risk. So it may be helpful to look for strategies to break up the time spent in a low-energy state. Setting an hourly alarm to prompt you to go for a brief walk may help.

Additional studies have found that for some people, watching television can also be a cue to snack and mindlessly consume unneeded calories. Furthermore, those who watch more television report consuming fewer fruits and vegetables than those who spend less time channel surfing. That’s why it’s a good idea to plan ahead and stock up on healthy snacks to nibble on while watching your favorite shows, sporting events or movies. Or better yet, skip the snacks and get up and move around during commercial breaks (just don’t head to the fridge).

You might also consider setting daily television and Internet allowances, which has proven to be effective in reducing sedentary time. After all, many of us may watch shows that are of little interest—or drive others crazy by constantly changing the channel—while waiting for something interesting or entertaining to come on. Instead, an evening walk or bike ride would prove to be more enjoyable—and certainly more healthful—alternative to lounging on the couch.

6 Ways to Be More Active While Watching Television

Throw the remote away and get up to change the channels.Walk up and down the stairs (or around the room) during commercialsPerform exercises using resistance tubing.*Get a treadmill, exercycle or other equipment so you can exercise while you watchStand up and iron your clothesSit on a stability ball instead of the couch

* see Additional Resources

Resistance Tubing Workout
How to Design Your Own Home Gym

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Diggin’ in the Dirt

Ever notice your neighbor’s well-kept yard? The details are hard to miss: grass that never strays taller than two inches, bright flowers that go unthreatened by overzealous weeds, colorful vegetables that peek out of bushes arranged in straight rows and, yes, the gardener with the smiling face and the well-developed muscles to show for it.

That’s right—muscles. Gardening can burn an average of 300 calories per hour and is an effective form of resistance training.

Never would have thought it? Most people say they garden for the fun of it. However, according to the experts, moderate-intensity exercises such as gardening and walking, done most days of the week, provide a sufficient amount of physical activity to lower your risk for heart disease, cancer, diabetes and high blood pressure.

Whether your goal is a manicured lawn or to be able to walk out your back door and pick the vegetables for dinner, there are a number of books in your local library and bookstore that can tell you what and how to plant and how to feed and maintain your garden or yard. Once that step is done, you can focus on getting both you and the ground in shape.

Remind yourself that the tasks of gardening require the use of muscles that may not have been active for awhile. But if you start off slowly, you can avoid the back strains and soreness that come from repeating the same motion for hours at a time.

Plan on gardening three times per week for 30 minutes to an hour. To work on your upper body, try turning your compost pile and pulling weeds by hand. Raking and hoeing trains your upper arms, shoulders, chest and back, while digging targets your thighs and glutes.

And you can get your heart pumping by taking a turn or two around the yard with a push mower.

A little prevention goes a long way when it comes to avoiding sore gardening muscles.

It is essential that you use proper form when gardening. Start by warming up with a short 10-minute walk to prepare your body. Next, remember to use good posture and positioning to avoid injury, and keep all of your motions smooth and steady.

No matter what activity you are performing, always keep your abdominals firm to help maintain good back alignment.

An aching back is a common post-gardening complaint. This can be remedied by using your legs, not your back, and keeping your knees flexed when lifting wheelbarrows or heavy planters.

When digging with a shovel, don’t twist your back. Instead, lift your front foot, point it in the right direction, and turn your body. Keep your knees bent and alternate which foot you lead with to help you focus on your movements.

Concentrate on your breathing as well. Don’t hold your breath and be sure to exhale as you exert force. For example, exhale as you lift a heavy load and inhale as you lower it.

Gardening is something you can enjoy throughout your life. Go back to that image of your gardening neighbor. Remember the smile?

Gardening is an activity that feeds the mind. So get outdoors, breathe fresh air, feel creative, tone your muscles and cleanse your thoughts.

You’re sure to reap the boundless rewards offered by the sight of the first blooms, or the taste of the vine-ripened vegetables you’ve nurtured to maturity.

CBS News—Gardening as Exercise: www.cbsnews.com/stories/2002/07/12/earlyshow/contributors/minnalessig/main515010.shtml
National Gardening Association—Eating Well: www.nationalgardenmonth.org/index.php?page=storyline03
About.com: www.exercise.about.com/b/2008/05/07/getting-ready-for-yard-work.htm

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Healthy Hydration

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.

In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps.

To prevent dehydration, exercisers must drink before, during and after each workout.

It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.

During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Drink 17 to 20 ounces of water two hours before the start of exercise.Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is
provided in a sports drink.

Institutes of Medicine—Dietary Reference Intakes: www.iom.edu/CMS/3788/4574.aspx
About.com: www.sportsmedicine.about.com/cs/hydration/a/022504.htm

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Eat Well to Stay Motivated and Energized

Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out? Do you feel so exhausted that you just can’t face the gym?

Your diet—rather than simple sloth—may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.

One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.

If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.

Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.

The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you’ll have a sense of well-being nd confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.

What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.

While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.

So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.

Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.

Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.

You’ll keep your motivation to exercise if you:

Have a glass of juice to boost your energy before a morning workoutEat a breakfast that includes whole grains and fruit or fruit juiceEat small, frequent small meals and snacks during the day to maintain your blood sugarMake sure to have a light, healthy snack an hour before your noon or after-work workoutStay hydrated, keeping a water bottle at your desk at workLimit—or eliminate—the amount of caffeine in your diet

American College of Sports Medicine Current Comment—Caffeine and Exercise Performance: www.acsm.org

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