Here is the recap from last class:
Awesome night! We recognized Rachel as biggest loser with 4.4 lbs
for the week.... Talked SUGAR - how much in what - both
Jeannie & Kelly shared info & visual bags of sugar
representing how much in what, disgusting!
We talked about no high fructose
corn syrup and to sweeten use stevia,
agave nectar, sugar in the raw etc. We then ( Tim) split the group into two
teams - each received an Applebee's menu
and were tasked with dining out! Pick the best
app, entree and desert. We compared
from the nutrition guide and team 1 won the event
by a small margin coming down
to the app! Fun night and lots of team participation!
READ ON GANG...........
Walking beginner? Try this 10-week walking schedule
Are you looking to ease into getting in shape?
This 10-week walking schedule can start you on the path to
better fitness and health.*
Week
Walking schedule** (time, days a week)
Weekly total
1
15 minutes, 2 days
30 minutes
2
15 minutes, 3 days
45 minutes
3
20 minutes, 3 days
60 minutes
4
25 minutes, 3 days
75 minutes
5 & 6
30 minutes, 3 days
90 minutes
7 & 8
30 minutes, 4 days
120 minutes
9 & 10
30 minutes, 5 days
150 minutes
*Before starting this walking plan, you may need
to talk with your doctor.
**Doesn't include warm-up and cool-down time.
Walking for fitness: How to trim your waistline,
improve your health
Walking is a low-impact exercise with numerous
health benefits.
Here's how to get started.
Walking is a gentle, low-impact exercise that
can ease you into
a higher level of fitness and health. It's one
of your body's most natural forms of exercise. It's
safe, simple, doesn't require practice, and the
health benefits are many. Here's more about why walking is ‘
Class 3 Week 9
good for you, and how to get started with a walking program.
Benefits of walking
Walking for fitness can help you achieve a number of
important health benefits. For example, you can:
Reduce your risk of a heart attack. Walking keeps
your heart healthy by lowering low-density
lipoprotein (LDL) cholesterol (the "bad" cholesterol)
and raising high-density lipoprotein (HDL) cholesterol
(the "good" cholesterol). A regular walking program
also reduces your risk of developing high blood
pressure, a factor that also contributes to heart disease.
Manage your blood pressure. If you already have high
blood pressure, walking may reduce it.
Reduce your risk of developing type 2 diabetes.
Regular exercise reduces your risk of developing
type 2 diabetes. If you're a woman, overweight and
at a high risk of diabetes, walking can improve
your body's ability to process sugar (glucose tolerance).
Manage your diabetes. If you already have type 2
diabetes, taking part in a regular walking program
can improve your body's ability to process sugar,
lower your blood sugar, reduce your risk of heart
disease and help you live longer.
Manage your weight. Walking burns calories, which
can help you manage your weight. For example, middle-aged
women who walk more than 10,000 steps a day have
lower levels of body fat than do women who are less active.
Manage stress and boost your spirits. Going for a
brisk walk is a great way to reduce stress. Regular
walking also can reduce feelings of depression and anxiety.
Stay strong and active. As you get older, walking for
physical fitness can prevent falls, help you stay
mobile and maintain your independence.
Prepare yourself before you go walking
Take time to prepare yourself to prevent injuries, such
as blisters on your feet or muscle pain.
Class 3 Week 9
Wear walking shoes and comfortable, protective clothing
Before you set out, be sure to select comfortable
footwear. Also dress in loose fitting, comfortable
clothing and in layers if you need to adjust to
changing temperature. If you walk outside, choose
clothes appropriate for the weather. Avoid rubberized
materials, as
they don't allow perspiration to evaporate. Wear bright
colors or reflective tape after dark so that motorists can see you.
Warm up Spend about five minutes walking slowly to warm
up your muscles. You can walk in place if you want.
Increase your pace until you feel warm. Warming up your
muscles reduces your risk of injury.
Stretch After warming up, stretch your muscles for about
five minutes before walking. Include the calf stretch,
quadriceps stretch, hamstring stretch, lower back
flexion stretch and chest stretch.
Getting started: Design a program that works for you
To help ensure your success:
Start slow and easy If you're a seasoned walker, keep
doing what you're doing. If you've been inactive and
tire easily, it's best to start slow and easy.
At first, walk only as far as or as fast as you find
comfortable. If you can walk for only a few minutes,
let that be your starting point. For example, you might
try short daily sessions of three to five minutes and
slowly build up to 15 minutes twice a week. Then, over several weeks' time,
you can gradually work your way up to 30 minutes of
walking five days each week.
Use proper technique to avoid injury and setbacks Walking
is a great exercise because it's so simple to do. But if
your posture is poor
or your movements exaggerated, you increase your risk of injury.
Measure the intensity of your workout As you walk, measure
the intensity. Knowing your level allows you to increase
the intensity to maximize your workout or slow down to
avoid overdoing it.
You have these options:
Talk test. If you're so out of breath that you can't
carry on a conversation with the person you're walking
with, you're probably walking too fast and should slow down.
Borg scale. This method is a self-assessment of your
perceived exertion. You rate how hard you think you're
working on a scale that ranges from 6 (no exertion) to
20 (maximal effort). Aim for at least moderate intensity
(12 to 14) as you walk.
Class 3 Week 9
Monitor your heart rate (pulse). To find out if you're
exercising within the range of your target heart rate,
stop exercising to check your pulse manually at
your wrist (radial artery) or neck (carotid artery).
Another option is to wear an electronic device that
displays your heart rate.
Keep track of your progress Keeping a record of how
many steps you take, the distance you walk and how long
it takes can help you see where you started from and
serve as a source of
inspiration. Just think how good you'll feel when you see
how many miles you've walked each week, month or year.
Record these numbers in a walking journal you create for
yourself or log them in a spreadsheet on your computer.
Another option is to use an electronic device to calculate
time and distance for you. Options include:
Pedometers. These devices, which you usually attach to
your belt or waistband, detect body motion and count your
footsteps, displaying the number of steps on a small screen.
Although many pedometers have extra features, such as
displaying calories burned and the distance walked or run,
you may want to begin by using its primary feature —
counting steps.
High-tech devices. Devices that use GPS satellite
technology cost more than pedometers do, but they can
track the total and current distance you walk, and even
calculate your
speed or pace. You may have to program these devices.
Some allow you to download stored data to your computer
as a way of keeping track of your progress. You wear
these high-tech devices on your wrist or attached to
your waistband, shoe or arm.
Cool down after each walking session To reduce stress
on your heart and muscles, end each walking session by
walking slowly for about five minutes. Then, repeat your stretches.
Stay motivated: Set goals, have fun and stay in the game
Starting a walking program takes initiative. Sticking
with it takes commitment. But when you think of the
potential health benefits, it's well worth your effort.
Over time you'll likely feel more invigorated. To stay motivated:
Set performance goals. People who stick with a new
behavior for six months usually make it a habit.
Make it fun. If you don't like walking alone, invite
your spouse, partner, friend or neighbor to join you.
You might also join a health club and use a treadmill.
Class 3 Week 9
Vary your routine. Plan several different walking routes
for variety. But if you're walking alone, be sure to tell
someone which route you're taking.
Sometimes things happen to keep you from sticking to a
regular walking program. Don't be too hard on yourself
when this happens.
You don't have to let a few days off sabotage your plan
to reach a higher level of fitness and improved health.
Follow these tips to get back in the game:
Think positively. Don't let negative self-talk, such as
"I'm a failure," get in the way of starting again. Shrug
it off as a temporary break in your walking program.
Re-evaluate your goals. If your goal is to walk two hours
a day 365 days a year, you might be setting yourself up to
fail. Set realistic goals for yourself, such as 30 minutes
five days
a week.
Get going. Build walking into your schedule today. Just do it.
Walk for 10 minutes on your lunch break.
Continually plan. If you're taking a trip or working
overtime, think of strategies for incorporating short
walks into your day to keep your plan on track.
You'll be glad you started
Even though the first steps of any journey can be the most
difficult, it helps to keep your goals foremost in your mind.
So remember, once you take that first step, you're on the way
to an important destination — better health.
Quiz: Fitness fact or fitness fiction?
Fitness myths abound. Problem is, even the most fitness-savvy can be duped by fitness fiction. And following outdated or unproven advice may keep you from getting the maximum benefit from your fitness routine. Can you separate fitness fact from fitness fiction? Take this quiz to find out. 1. When you exercise, go for the intense burn in your muscles. True False 2. Aerobic exercise is all that really matters. True False 3. Women who strength train are bound to bulk up. True False 4. Exercise helps you sleep better. True False 5. Exercise has to be strenuous to be beneficial. True False 6. You can eat whatever you want if you exercise enough. Class 3 Week 9 True False 7. Abdominal exercises will flatten your stomach. True False 8. Aerobic exercise permanently speeds up your metabolism. True False 9. Exercise can put the spark back into your sex life. True False 10. The more you sweat, the more fat you'll lose.
Heart The Basics of Heart Disease
Heart
disease is the number 1 killer of women. Whatever
your age, you need to take action to protect
your heart.
People
can have different kinds of heart disease. The most
common
kind of heart disease is coronary artery disease (CAD).
You can get this disease when your heart
doesn't get enough
blood.
If your heart doesn't get enough blood, you can have a
heart
attack.
Disease
Statistics for Women
•
Cardiovascular
disease (CVD) ranks as America's
No.
1 killer.
•
79.4
million people in the United States have some
form of cardiovascular disease (CVD).
•
Cardiovascular
disease includes stroke, high blood
pressure,
congestive heart failure, birth heart defects,
hardening
of the blood vessels, and other diseases
of
the circulatory system.
•
One
in three female adults have some form of cardiovascular
disease.
•
Females
represent 52.8 percent of deaths from cardiovascular
disease.
•
In
the United States in 2004, all cardiovascular diseases
combined
claimed the lives of 459,096 females while all
forms
of cancer combined killed 267,058 females. Breast
cancer
killed 40,954 females; lung cancer killed 68,461 females.
•
49
percent of black/African-American women have cardiovascular
disease.
•
35
percent of non-Hispanic white women have cardiovascular
disease.
•
34.4
percent of Mexican-American women have cardiovascular
disease.
Sources:
2004 Centers for Disease Control and Prevention (CDC),
National
Center for Health Statistics (NCHS), and the National
Heart,
Lung, and Blood Institute NHLBI).
The
Basics of Stroke
Stroke
is the number 3 killer of women. Stroke is also a major cause of serious,
long-term disability for women. A stroke occurs when the blood supply to the
brain is cut off. When that happens, the brain doesn't get the oxygen and
nutrients it needs. Then certain brain cells are injured or die
A
stroke happens fast. The most common signs of a stroke are sudden:
•
numbness
or weakness of the face, arm, or leg, especially on one side of your body
•
trouble
seeing in one or both eyes
•
trouble
walking, dizziness, or loss of balance or coordination
•
confusion
or trouble speaking or understanding speech
Class
3 Week 10
If
you have any of these symptoms or see anyone with these symptoms, call 911
right away. Every minute counts!
If
you’re having a stroke, you may not be able to call 911. In fact, you may not
even be able to move or talk! In most stroke cases, it’s a family member,
coworker, or other bystander who calls 911. That’s why everyone should become
familiar with the signs of a stroke
Risk
factors and causes of heart attacks
The
American Heart Association (AHA) estimates that in 2007, approximately 700,000
people in the United States will have a heart attack for the first time.
According to the AHA, episodes of angina based on age, gender and race are as
follows:
Age
Gender/Race
Annual
Rates of New Heart Attacks* per 1,000
65-74
Male,
non black
28.3
Male,
black
22.4
Female,
non black
14.1
Female,
black
15.3
75–84
Male,
non black
36.3
Male,
black
33.8
Female,
non black
20.0
Female,
black
23.6
85+
Male,
non black
33.0
Male,
black
39.5
Female,
non black
22.9
Female,
black
35.9
*Source:
AHA’s 2007 Heart and Stroke Statistical Update
Beyond
genetics, a number of other risk factors may serve to either
promote
atherosclerosis or interrupt the disease process. Risk
factors can be either controllable (e.g.,
diet, exercise and smoking)
or
uncontrollable (e.g., age, gender). To date, researchers have found that:
•
Patients
with unstable plaque deposits are at greater risk for a heart
attack
than those with compact, calcified plaque deposits. Some
researchers
have tried to develop methods to determine the degree
of
calcification, which may help predict the risk of heart attack.
•
The
risk of plaque rupture appears to increase in the morning hours,
which
may explain why more heart attacks occur between 6 a.m. and noon.
Class
3 Week 10
•
People
with chronic kidney disease tend to have high blood pressure,
which
places added stress on waste-removing filters in the kidney (nephrons).
Uncontrolled
high blood pressure also contributes to heart disease
through
a process known as remodeling, where there is enlargement and
weakening of the heart’s left ventricle (left
ventricular hypertrophy)
and
increased risk of heart attack. Research has found that heart attack
survival
decreases even with mild to moderate kidney disease.
•
People
with high levels of a certain type of lipoprotein called Lp(a)
in the blood may be at increased risk of heart
attack. Research has
found
that high Lp(a) levels may increase a person’s risk of heart
attack
over a 10-year period by as much as 70 percent.
•
People
with metabolic syndrome have been found to have double the
risk
for heart attack and stroke when compared to people without
the
syndrome. The characteristics of metabolic syndrome are elevated
fasting
blood glucose levels, abdominal obesity, high LDL (“bad”)
cholesterol
levels, high triglyceride levels and high blood pressure.
•
Researchers
have found a connection between infection and increased
risk
of heart attack. Infectious diseases, such as influenza, destabilize
plaque and increase risk of plaque rupture. In
some studies, influenza
vaccines have been shown to reduce the risk of
plaque rupture among the
elderly,
thus reducing the risk of heart attack and stroke.
Effects
of stress on heart health
The
“fight or flight” response involves a complex series of reactions
between mind and body. This is a normal and
essential process, to a
point. For our ancestors, the stressors were
largely physical, such
as the daily challenge to survive. The
relatively brief surges in the
body’s
metabolism were necessary to hunt, fight, evade a predator or seek shelter.
In
contrast, modern stressors are typically emotional, be they positive
(preparing
for big event) or negative (e.g., bereavement, divorce,
financial
insecurities). As such, they tend to be chronic, causing a
continued
stress response that can impact on cardiovascular health
either
directly or indirectly.
The
stress response includes a number of physical changes that can affect
cardiovascular health, including:
•
A
faster heartbeat can make the person vulnerable to certain
types
of chest pain (angina) and abnormal heart rhythms (arrhythmias).
•
Stickier
or thicker blood due to greater clotting ability can
raise
the risk of blood clots.
•
Cardiac
ischemia (a condition in which the heart does not get
enough
blood) is sometimes seen in response to stress, because
stress
causes the blood vessels to constrict abruptly. This
decreases
the blood flow to the heart, which over time can
significantly
increase the risk of death from a cardiovascular event.
Class
3 Week 10
•
Glucose
and fatty acids are converted to cholesterol if not
used
as energy during the stress response. This can promote
hardening of the arteries (atherosclerosis).
The process of
atherosclerosis may also be hastened by
•
•
frequent
increases in blood pressure, which can thicken the
walls
of the blood vessels. As a result, stress has been linked
with
an increased risk of heart attack and stroke.
•
The
sustained presence of stress hormones keeps the body in a
state
of tension, which can weaken the cardiovascular system
over
time and increase the likelihood of developing high blood
pressure
(hypertension).
In
addition, chronic stress has been linked to a condition called
insulin
resistance syndrome. This syndrome is characterized by an
inability
to convert food into usable energy and, consequently,
seems
to interfere with the body’s ability to dissolve blood clots.
As a result, the body is more at risk for
heart disease and other
cardiovascular
conditions.
People
with driven or overcommitted personalities may have chronic
stress
and, therefore, may be at greater risk. Over time, this chronic
stress may come to feel “normal” to some
people, but the body is under
stress all the same.
Researchers
have recently discovered that some people can experience
stress
without realizing it. Participants in a study took a mental
test
designed to increase their stress level. Some of the participants
did
not report feeling stressed, and their pulse level remained the same.
However, their blood pressure increased
significantly, and researchers
found
they had a six-fold increase in the risk of heart attack or other
severe
coronary event.
Managing
stress
Managing
stress begins with identifying the stressor(s). A stressor is
the
cause of our stress, and it can be both good and bad. For example,
starting
a new job is usually a positive experience – and one that often
causes
stress while settling into new responsibilities.
In
this example, the stressor is obvious. At other times, individuals may
feel stressed without knowing why. The better
people understand the
stressors
that affect them, the more effective they will be in controlling
them.
It
may be helpful to keep a daily log of activities and jot down the
events
that trigger stress reactions. After a week, examine the log for
any
patterns. If no pattern to stress is apparent, counseling may help
identify
the hidden stressors in one's life.
A
person can use the following questions as a guide to finding a pattern
to stress:
•
What
major changes have occurred in my life recently? These include
illness,
moving, changing jobs, unemployment, beginning or ending a
relationship
Class
3 Week 10
•
and
life cycle transitions (marriage, pregnancy and raising children,
loss
of a loved one).
•
Are
there time pressures? Poor time management, in professional and
personal
lives, is a major cause of stress. Often, people sacrifice
personal
time to fulfill obligations to family and work. Sooner or later,
the
imbalance in our lives will catch up and cause feelings of pressure and stress.
•
How
intense is the stress? The frequency, intensity and duration of our
stress
may indicate its severity and cause. If stress levels skyrocket
during
work and drops when going home, the cause is obvious. If there
is
a nagging anxiety all the time, the stress may have a more subtle cause.
•
Is
lifestyle affecting the ability to handle stress? Many people use
alcohol
or drugs to relieve stress, but they may in fact be a cause
of
stress. Lack of sleep is another cause of stress. Sleep helps our
bodies to recover from the day’s events and
challenges. Staying up
late
or frequent interruptions interferes with the ability to cope
with
stress. Lack of exercise may contribute to stress as well. Exercise
has
been shown to decrease the amount of stress hormones that are
released
in response to stress.
•
Are
eating habits a factor in stress? A balanced diet high in vitamin C
and low in caffeine and sugar can help reduce
stress. Conversely,
a
poor diet and erratic eating schedule can put the body under
physical stress, making it harder for someone
to deal with stressful
situations.
•
Is
physical health a factor in stress? Pain and discomfort are both
stressors.
Illness and injury put the body under physical stress,
which
is a cause for emotional stress. Emotional stress, incidentally,
is
often perceived as a physical discomfort, such as stomach cramps.
•
How
is stress being dealt with? The wrong coping mechanism may be
ineffective
or even contribute to stress. Negative coping methods to
avoid
include:
•
o
Criticizing
one's self or blaming others
o
Yelling
o
Eating
too much or too little
o
Smoking
cigarettes
o
Abusing
alcohol or drugs
o
Being
isolated from friends and family
o
Acting
aggressively or violently
o
Focusing
on other people’s problems
o
Avoiding
one's own problems
Stress Impact Quiz
1) Question:
All types of stress are uncomfortable and harmful.
2) True
False
3) Question:
Which physical conditions have been associated with
4) chronic stress? Ulcers, colitis attacks and
diarrhea Angina
5) attacks
and heart attacks Tension headaches and muscle spasms
6) All
of the above
3)
Question: Without realizing it, someone experiencing severe stress
tends
to: Take shorter, shallower breaths Take longer, deeper breaths
Get
the hiccups at least once a day Relax his or her muscles
4)
Question: Acute stress is more likely to occur following what?
Financial
problems A sudden, loud noise Unsatisfactory work environment
Caring
for a sick relative
5)
Question: People experiencing what should seek medical assistance
for
their stress? Pounding heartbeat Sweaty palms Dry mouth Increased energy
7) Question:
What anxiety disorder may occur due to the stress caused
8) by
a crime or natural disaster? Obsessive–compulsive disorder
9) Post–traumatic
stress disorder Social anxiety disorder Panic disorder
7)
Question: People who are tough or emotionally distant adapt to stress
better
than other people. True False
8)
Question: Which is a healthy way to cope with stress?
Drinking
alcohol Smoking Eating junk food Exercising None of the above
10) Question:
"Hidden stress" may be characterized how?
11) Elevated pulse, normal blood pressure, without
feeling stressed
12) Elevated
blood pressure, normal pulse, without feeling stressed
Elevated
blood pressure and pulse, without feeling stressed
Normal
blood pressure and pulse, but feeling stressed
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