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Raise Your Shield as easy as A,B,C . . . .
Every year when Jack Frost is nipping at our noses, the seasonal cold and flu visitors are waiting to strike. Some have said that the only sure way to avoid succumbing to a cold or flu is to hibernate like a bear, stay indoors all winter and interact with no one. But, this seems a bit too extreme not to mention rather unrealistic. Instead of resorting to such drastic measures, how about nurturing your body's immune system?

The immune system patrols round the clock to detect, destroy and devour pesky invaders. By eating a balanced diet chock full of colorful foods coupled with the old standby advice to wash your hands frequently, exercise regularly, minimize stress and ensure enough rest, experts agree that individuals can reduce their chances of catching a cold or getting the flu. Keeping your immune system healthy is critical for defending off this year's relentless "bugs" before they get you. By minding your ABC's, you can learn to incorporate more immune-nurturing foods into your diet.

Vitamins A, B, and C have been the focus for healthy living and in the combat against cold and flu viruses.

Vitamin A plays its role in combating the invasion of many colds and viruses by supporting the healthy maintenance of mucous membranes, the skin, and other surface linings (intestinal tract, urinary tract, respiratory tract) of the body, which help in preventing harmful bacteria and viruses from entering the body. A deficiency of Vitamin A may increase your vulnerability to infection due to a decrease in antibody production and reduction in the ability of the respiratory track to push out bacteria. The desired form of Vitamin A from a multivitamin is beta-carotene, a water-soluble precursor that the body can convert to vitamin A. Unlike the water-soluble beta-carotene, Vitamin A is fat-soluble and can be stored in body fat, where it can build up to toxic levels; excess intake can result in an overdose and be extremely harmful. The Recommended Daily Intake (RDI) for Vitamin A is 5,000 IU and for beta-carotene is 10,000 IU. Aside from being a precursor to Vitamin A, beta-carotene is also a potent anti-oxidant that possesses its own unique immune-stimulating properties unlike Vitamin A. When it comes to increasing beta-carotene in your diet, the dark orange, yellow and green fruits and vegetables, such as carrots, sweet potatoes, mangos, spinach, and green peppers are good choices.

Adequate intake of the B Vitamins, specifically B6, B12, B2, folate and  pantothenic acid is essential for maintaining immune resistance. Independently, Vitamin B6 has been found to be a key vitamin for immunity, being involved in the process of synthesizing immune cells. Also central to immune function, B12 governs white blood cell division and growth while folic acid plays a role in immune system development and maintenance. On the whole, the B Vitamins are often thought to function collectively as a "B-complex." Deficiencies in any of the B Vitamins can definitely lower immune system function and resistance, however, for most individuals, a diet rich in wholegrain cereals, nuts, seeds, fish, green leafy vegetables, and meat, should be adequate to overcome any depressed resistance effect. Although most individuals ingest optimal amounts of Vitamin B12 in their daily diet, between 10-30 percent of older adults lose their ability to adequately absorb B12 from food sources. And, the potential for deficiencies can occur more readily in these individuals. Therefore, the Institute of Medicine recommends that all adults over 50 years of age supplement their dietary B12 intake with synthetic B12 from either fortified foodstuffs and/or a multivitamin, such as Cooper Complete, to ensure they meet the RDI of 2.4 micrograms daily.

Vitamin C plays many roles in the workings of the immune system and is particularly involved in ensuring that macrophages, the body's powerful, bacteria-engulfing cells, are produced, functional, and protected. Vitamin C may help to decrease either the severity or duration of the common cold. A variety of foods, such as spinach, sweet potatoes, peppers, tomatoes, citrus fruits, papayas, melons and strawberries to name a few, are chock full of Vitamin C. And, what could sound better during this time of year than a soothing bowl of tomato soup that is not only rich in Vitamin C, but also lycopene, a plant compound that is a potent free-radical fighter that can help protect your body's infection-fighting white blood cells against free-radical damage. Try to include as many Vitamin C-rich food sources daily and reap the rewards.

Try to eat a rainbow of colors every day -- red, orange, yellow, green, blue and white. Many of the chemicals in plants that give fruits and vegetables their bright colors stimulate the human immune system's T-cells, which in turn, help kill bacteria and viruses. For upcoming holiday get-togethers, buy party trays loaded with assorted colorful fruits and vegetables to ensure that you and your guests keep their immune system defenses on guard. And, try to have a mixed green salad daily along with at least two colorful foods at each meal. Eat nine to 10 servings of fruits and vegetables each day, and remember, prevention is the best medicine.

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What's My Target Heart Rate And Why Should I Care?  

Are you working out at an appropriate intensity level? Here is a simple Target Heart Rate formula you can use any time, anywhere, to see if your exercise sessions are in a range that will allow you to reach your aerobic fitness goals without pushing yourself too hard.

First . . . Subtract half your age in years from 205. This gives you the maximal heart beats per minute doctors would typically expect for someone your age.

Then . . . Multiply the resulting number by 65 percent and 80 percent to find the minimum and maximum heart beats per minute when in your ideal exercise intensity zone.

For example, a 40-year-old would go through these steps. 205 minus 20= 185. Then, 185 X .65 = 120 beats per minute (low end). 185 X .80 = 148 (high end). He or she would want to keep the heart rate above 120 and below 148 during exercise.

Counting your heart beats
As quickly as possible after you stop exercising, take your pulse either on your wrist or on the carotid artery that runs alongside your "adams apple," pressing lightly with forefinger. Count beats for 10 seconds and multiply by 6 to determine your beats per minute. Be aware that your rate starts to slow down immediately, so any delay in finding the pulse will distort the count.

How much? How often?
Your best fitness results can be realized when you exercise regularly within your personal target heart rate – at least 20 minutes four times a week, or 30 minutes three times per week. Variations also should be noted, though. Persons who work out at a pace slower than their target heart rate can still gain dramatic health benefits if they make it a point to be active most days of the week and/or to extend the length of their stepped-down physical activity to 45 minutes or an hour. Major research at The Cooper Institute has shown that individuals who move from a sedentary lifestyle category to a moderately-active category gain even more dramatic health and longevity benefits than the people who exercise at an intensity and frequency high enough to move them from moderately-active into the physically-active category.

Simple Facts:

• More is not always better.
• Some activity is better than no activity.
• You FEEL the benefits when you consistently exercise at YOUR optimum level.

Tammy Hischke, P.E.S., C.S.S.
Physical Training
Arthritis Sufferers...Keep Moving!

Arthritis pain is one of the most common reasons people give for limiting physical activity. But activity can be very helpful in reducing the pain and stiffness of arthritis. Appropriate exercises can increase flexibility and mobility of arthritic joints, help maintain body weight, and improve health overall. The following article will discuss arthritis and exercise.

What is arthritis?
Arthritis refers to a rheumatic disease that causes pain, stiffness, and swelling in joints and other connective tissues. There are many different types of arthritis, but the most common type is osteoarthritis. The knee, hip, and spine are the most common areas affected by arthritis that I see at Cooper Fitness Center.

What type of exercise is helpful and safe?
Studies have shown that exercise can reduce joint pain and stiffness, increase flexibility, and increase muscular strength and endurance. Before starting an exercise program, consult your physician about activities that should be avoided.

Range-of-Motion Exercises: Gentle exercises performed daily to maintain or improve range of motion around an arthritic joint.

Strengthening Exercises: Resistance training can help keep or increase muscle strength to help support and protect joints affected by arthritis.

Aerobic/Endurance Exercises: Aerobic exercises improve heart, lung, and muscle function. Moderate aerobic activity can help with weight control, mood, and general health and wellness. Remember to consult your physician on the best type of aerobic activity for your type of arthritis.

How to start an exercise program
1. Discuss exercise plans with your doctor.
2. Hire a qualified personal trainer or physical therapist to review proper exercises and technique.
3. Stretch or warm up with range-of-motion exercises.
4. Start a resistance program slowly with light to moderate weight.
5. Participate in appropriate aerobic activity most days of the week.
6. Rest if joints become painful and inflamed. Talk to your doctor to help find the cause.
7. Find something you enjoy and stick with it.

When do you know youve done too much?
Most doctors agree that if pain lasts longer than one hour, you have done too much. Unusual fatigue, increased weakness, decreased range-of-motion, and increased joint swelling are all signs that you might have overdone it. Seek medical advice to review your exercise program. Exercise, along with a comprehensive arthritis treatment plan, can help decrease pain and increase quality of life. Take slow steps for better health and ENJOY!

National Cholesterol Month
By Melinda Safir, R.D., L.D.

How Smart Are You About Cholesterol?

Almost every individual has a laundry list of important numbers devoted to memory, from phone numbers to bank account numbers; quite possibly, a few of the most important numbers have been omitted from these valued lists. You ask, "What are these mystery numbers?" The answer is simple. Your cholesterol numbers should be at the top of your important numbers list and by taking the time to learn your cholesterol numbers, you could help reduce your risk for the #1 killer of both men and women in the U.S. today - heart disease. Elevated cholesterol is an important risk factor for heart disease and there are effective ways to improve it. But, first you have to know your numbers.

Chances are that at one point in your life you have thought about your cholesterol and its effects on your health. Why not take some time this month to focus your attention on finding out more about your cholesterol, how to keep your cholesterol level low or how to lower your numbers if they are already elevated? Although cholesterol education is important every month, September has been declared National Cholesterol Education month by the National Heart, Lung and Blood Institute (NHLBI) and this month's motto is "Live Healthier, Live Longer." And, in order to help wage war on heart disease, the NHLBI launched the National Cholesterol Education Program (NCEP), which has been developed into a completely interactive website to help you win the cholesterol battle. The tips and links ahead will help you start controlling your cholesterol today and every day through this month and begin to "Live Healthier and Longer" for a long and healthy future ahead.

Put your knowledge to the test and Check Your Cholesterol IQ:

1. There are different types of cholesterol in your blood. Which type is "good" and which is "bad?"
a. The most important thing to know is your total cholesterol number versus which is the good or the bad type.
b. High-density lipoprotein (HDL) cholesterol is good and low-density lipoprotein (LDL) is bad.
c. Low-density lipoprotein (LDL) cholesterol is good and high-density lipoprotein (HDL) is bad.
d. None of the above.

B is the correct answer. HDL cholesterol is the "good" form of cholesterol and LDL is considered the "bad" cholesterol. The easy way to remember the difference between the two types is to remember H for high and L for low or H for healthy and L for lousy. HDL cholesterol is considered good because it helps remove cholesterol from your arteries and prevent blockages. LDL cholesterol is considered bad because buildup of this cholesterol in your blood causes cholesterol to deposit in your arteries, which can eventually lead to atherosclerosis or narrowing of the artery. Your total cholesterol number alone is not as helpful to know when evaluating heart disease risk because it does not tell the whole story. It is only a sum total of the HDL, LDL and other fats (lipids) in your blood, and it is the parts that make up the whole that are most important. To learn more about types of cholesterol and your cholesterol numbers, follow the links to NCEPs Measuring Your Blood Cholesterol: Total Cholesterol, HDL Cholesterol , and Triglycerides.

2. To worry about diet and cholesterol is no longer necessary when you are taking cholesterol-lowering medication?
a. True
b. False

False. B is the correct answer. Despite the fact that cholesterol-lowering medications can be effective in lowering LDL (bad) cholesterol and preventing first and subsequent heart attacks and strokes, you still need to follow heart-healthy diet and exercise recommendations. By adhering to a heart-healthy diet low in saturated fat and cholesterol, maintaining physical activity and weight, you can potentially minimize the dose of a medication needed to lower lipid or cholesterol levels. And, because the effectiveness of cholesterol-lowering medications is individually variable, a combination of lifestyle modification and medication management is the best prescription for future disease prevention. To learn more about creating a heart-healthy, cholesterol lowering diet and heart-healthy dietary guidelines for maintaining optimal cholesterol levels follow the links to NCEPs Create-A-Diet and Heart Healthy Diet Guidelines.

3. Which of the following factors affects your blood cholesterol levels?
a. What you eat
b. Your weight
c. Your genes
d. Your age and sex
e. Your physical activity level
f. All of the above

F is the correct answer. To learn more about what affects your blood cholesterol levels and to estimate your 10-year risk for developing coronary heart disease, follow the link to NCEPs What Makes Your Cholesterol High or Low and Your LDL and You: Determining Your Risk.

4. When the food package touts cholesterol-free, then it can be included as part of a heart-healthy diet?
a. True
b. False

False. Despite the fact that a product may be low in cholesterol or cholesterol-free, it could still be high in artery clogging saturated fat or trans fat and still raise cholesterol. Therefore, it would NOT necessarily be considered heart-healthy. To learn more about reading food labels to help you select heart-healthy foods, follow the link to the NCEPs Label Reading Activity and Label Reading Tipsheet .

More useful links from the NCEPs Interactive Website are listed below:

More Tests and Quizzes
Details on Coronary Heart Disease
The Heart Disease Cholesterol Connection
Frequently Asked Questions about Cholesterol and Heart Disease
Resource Library of Tipsheets and Helpful Hints

Cajun-Style Red Beans and Brown Rice Ingredients: 1 pound dried pinto beans 2 cups yellow onion, chopped 1 cup green onions, chopped 1 cup green bell pepper, chopped 1/2 teaspoon minced garlic 1/4 teaspoon red cayenne pepper 1 1/4 teaspoon pepper 1/2 teaspoon salt 1/4 teaspoon oregano 1/4 teaspoon garlic powder 1 tablespoon worchestershire sauce 3 dashes Tobasco sauce 6 ounces tomato paste 1/4 teaspoon thyme 1 teaspoon celery flakes 6 cups cooked brown rice Directions: Wash beans and then soak for 12 hours. Drain water. Fill a large pot with beans; add water to 1/2 inch above beans. Add remaining ingredients; cook over low heat 2 to 2 1/2 hours, covered. Serve over cooked brown rice. Yield: 9 servings Per Serving: (1 cup beans, 2/3 cup rice) 386 calories 16 gm protein 2 gm total fat 75 gm carbohydrates 0 mg cholesterol 535 mg sodium 14 gm fiber

Why We Do the Things We Do
By Connie Tyne

What drives our actions? Why are so many of us out of shape, overweight, and looking older than our years? Why do we continue to put ourselves at risk for heart disease and diabetes? When our social and political leaders, our physicians and nurses, our clergy, and our parents provide unhealthy role-models, it's no wonder we have a less than ideal version of "normal" as our blueprints for life.

When you think about it, most of us operate on a kind of "automatic pilot" that moves us efficiently through our daily routines. We get up at the same time, drive the same routes, order the same items off menus, and vacation at familiar places.

Research suggests that we do the things we do based on habit, internal psychological norms, and outside influences. If we can pinpoint our own driving forces, we might just be able to modify them.

Habits change as we age but they are clearly influenced by early role models and the culture of our families of origin. Enjoying a seafood-based diet, being a meat-and-potatoes guy, or wrapping your favorite foods in a warm tortilla are examples of what seems "normal" depending on where you're from. To implement lifestyle or nutrition changes that will last, it's best to work within your norm and avoid drastic measures that are not reasonable.

Simply moving from fried foods to baked or grilled choices can have a major impact on your overall health. Replacing alcohol, caffeine, or soft drinks with water or herbal teas reduces calories, stress, and cravings. Adding one additional fruit and vegetable to your daily diet is a great beginning and one that peers may eventually support. As you begin to look and feel better, family and friends will follow your lead if it seems simple and almost normal.

Long-term successful changes also require a buy in from our sub-conscious mind. When we define ourselves physically, our sub-conscious mind works behind the scenes to make it happen. That is why it's so dangerous to think of yourself as pudgy, impulsive, lazy, or forgetful. That is also why motivational speakers suggest we adopt positive affirming statements like "I'm becoming healthier every day" as a part of the successful change model. Never underestimate the power of your conscious and subconscious self-talk to create a new version of normal for yourself.

We train our children and pets with positive affirmations and minimal punishment and yet we are often very cruel to ourselves. Disheartening criticism can sound like a demanding parent, a relentless coach, or a nagging spouse. Not very motivating. Say "No!" to that voice and replace it with optimism and encouragement that makes you feel powerful and in control. My favorite is "progress, not perfection." I remind myself often that "success is the progressive realization of a worthwhile ideal" (Earl Nightingale). You are a successful person as soon as you begin making healthy choices. If you will over-celebrate and under-criticize you will actually enjoy the journey.

The final and most diabolical influence on what we do comes from somewhere between Madison Ave. and Hollywood. Billboards, ads, and commercials bombard us with images of beautiful people having a blast. We get the impression that the more we eat and drink the better our lives will be. Let me remind you that the models in those ads don't actually eat, drink, or live the way they are portrayed. If they did they wouldn't look the way they do.

Television programs and movies create images and ideals that contain just enough reality for us to identify with the characters on some basis. It's amazing how influential these characters are as we make decisions to cut our hair, shorten our skirts, get a new job and even name our children. It has been well documented that smoking increases when celebrities are shown smoking. If you don't feel a little bit manipulated, you should!

No one tempts us with more advertising than the food and beverage industry.. In Erick Schlosser's best-seller Fast Food Nation (Perennial Pub., 2002), we read that half of the money Americans spend on food is spent at restaurants, mostly the fast-food variety. The enticements are working so well that on any given day 25 percent of adults give in to the urge to choose fast food. When is the last time you were watching television and had a craving for apples or broccoli? My family wants pizza, burgers, or fried chicken.

To counter the constant bombardment from ads, arm yourself with humor and a few little "truths." You are not a follower, not a sheep, not a victim. You will not choose low quality, unhealthy foods for yourself or your family. There are many choices. You will plan ahead for snacks and meals that are good tasting and good for you and just say "no" to restaurants that offer too few high quality choices. My family teased me for a while but I'm a big girl, I can take it. Now they know I'll go to Subway but not Catfish Cabin. I'll order a mushroom or Canadian bacon pizza instead of sausage or pepperoni. Yes, some have tried to sabotage my plan but I take that as a challenge. So can you.

Let's wake up and resist the seen and unseen forces that work against us. Get off auto-pilot and become a role model within your familiar, normal life. Begin by visualizing the strong, healthy person you are becoming and encouraging yourself every step of the way. Finally, join me and get a good laugh at the ridiculous glorification of food and the hopelessly skinny people who eat it on TV!

Posture Perfect

Many people need to be told to "sit up straight." We learned as children that good posture involves the "chest out, shoulders back, chin up" position. But good posture involves more than head and shoulder position. Good posture can affect, good or bad, the entire body.

First, let's define what is good or optimum posture. Posture can be defined as body alignment in rest and in motion. Optimum posture is the balance between muscles and joints that protects the support systems of the body against injury and progressive deformity at work (movement) and rest.
 

Optimum posture provides minimal stress
with maximal function.


 

Figure A: Poor Posture = Center of gravity is altered, which increases stress on the musculoskeletal system, increases risk of pain/injury, and increases restriction of movement.
Figure B: Optimum Posture = Optimum Function

In my profession as a fitness specialist, I see less than ideal posture everywhere; shoulders, heads, hips, knees and ankles that are meant to work together are rounded, forward, elevated, rotated and everted. We are quickly becoming a product of our static environment. Desks, computers, phones, TV's and cars are molding our bodies into a motionless system. It is no surprise to me that we have a higher incidence of joint pain, most of which can be related to poor posture and muscular imbalance.
 

We are what we DO!

Causes of Poor Posture:

• Poor postural HABITS in rest (sitting, standing) and in motion (running, walking, lifting, etc.)
• Psychological (self-esteem or stress)
• Normal developmental and degenerative processes
• Pain leading to muscle guarding and avoidance postures
• Muscle imbalance or spasm
• Pregnancy
• Respiratory conditions
• General weakness
• Excessive weight
• Loss of self-awareness – ability to visualize one's own body alignment

Optimum posture is essential to a pain free and fully functional life. Without it, we cannot maintain a state of motion without restriction. Remember, we are what we do!

Tammy Hischke is a personal trainer and functional fitness assessment coordinator at Cooper Fitness Center. She holds a bachelor of science degree in physical education with an emphasis in corporate wellness from Baylor University. Tammy has a strength and conditioning specialist certification from the National Strength and Conditioning Association and has a certification as a performance enhancement specialist from the National Academy of Sports Medicine.

The Benefits of Exercise!

Hypertension. Exercise is essential for both prevention and treatment of high blood pressure. The normal immediate response to exercise is a rise in systolic pressure and a decrease in diastolic pressure. a met a-analysis of 13 controlled studies of regular exercise found a mean decrease of 11.3mm Hg in systolic blood pressure and 7.5 mm Hg in diastolic blood pressure. A regimen of 5-7 days a week of exercise at 50% to 75% of VO₂ max was required to sustain this effect.

 Type 2 diabetes mellitus. Insulin resistance is a major factor in type 2 diabetes. Increased insulin resistance results in decreased transport of glucose from blood to muscle. More insulin is needed to increase transport. Eventually the pancreas is unable to provide the needed insulin an hyperglycemia ensues. Exercise reduces insulin resistance by 40%. in comparison drugs such as metformn and the glitazones reduce insulin resistance by 20% - 25%.

 A recent study found higher fasting insulin levels in the adult children of diabetic parents; none of the children were obese or had abnormal blood glucose levels. The elevated insulin levels were normalized with exercise. All parents with type 2 diabetes and their children - as well as the clinicians who treat them - need to be aware of the benefits of exercise in both prevention and treatment.

Arthritis. Osteoarthritis decreases muscle strength, endurance, range of motion and fitness. Resistance training can help patients improve balance and gait, as well as their ability to cope with activities of daily living. it also enhances self-esteem. Although running does not cause osteoarthritis of the knees or other weight-bearing joints, patients with pre existing arthritis should be advised not to run. Suggest that they try biking, walking, or swimming.

Lipids. Exercise reduces levels of LDL cholesterol and triglycerides and raises levels of HDL cholesterol. it also increases lipoprotein lipase (LPL) activity in muscle and decreases LPL activity in adipose tissue. This activity preferentially increases free fatty acid uptake into muscle rather than adipose tissue, thus improving lipid profiles and helping patients lose weight.

Muscle Mass and Strength. Strength peaks in the 3rd decade of life and begins to decline after the age of 40. muscle mass decreases 20% by age 65. Resistance training delays loss of muscle mass, increases muscle flexiblilty, and enhances balance, and preserves joint health, and thus is a crucial element in the prevention and treatment of osteoarthritis.

Immobilization and inactivity lead to muscle shortening. The shortening results in a decrease in the range of motion and a disruption of shock-absorbing capability. Bed rest and other forms of inactivity are devastating to muscles and joints. inactivity also has negative hematologic consequences. It is associated with lower plasma volume, high fibrinogen levels and hematocrit, elevated blood viscosity, increased platelet aggregability, and diminished fibrinolysis. The hypercoagulable state places the patient at increased risk for thrombotic disease.

Bone Health. Exercise helps prevent bone loss, increases bone strength, and decreases the risk of falls by increasing the neuromuscular response that protects the skeleton from injury. It contributes to the prevention of osteoporosis and decreases the risk of fracture.

The Aging Process. Exercise training has been shown to modify or retard several components of the aging process. it slows the normal declines in peak perfomance and maximal aerobic capacity as well as the loss of muscle and bone mass and the increase in body fat.

Mood. Exercise reduces anxiety, distress, and "Type A" behavior. It elevates mood, enhances self-esteem, and increases intellectual function. Exercise is a valuable tool in the prevention and treatment of mild depression .

Winter Workouts!

Beat the cold and get a great workout with tips from Cooper Fitness Center

During the winter, colder temperatures and shorter days are unavoidable. Unfortunately, for many of us they become reasons or excuses to stop exercising. The truth is, winter can be an opportune time to exercise outdoors.

Diane Proud, Cooper Fitness Center running pro, answers questions about how to stay motivated and exercise safely during the winter months.

Q. Now that the temperatures are cooler and it gets dark earlier, how can we continue our exercise routine if we do not have access to a treadmill or gym?

A. If you can't exercise outdoors during the winter, a multitude of cross-training alternatives at home such as circuit training, jumping rope, or using an aerobics video are great workouts. Quality is more important than quantity so inside workouts can be shorter than and as effective as outdoor workouts. A suggested workout may include a five to 10 minute warm up followed by short intervals of one to three minutes of high-intensity cardiovascular exercise to reach approximately 85 percent of one's maximum heart rate, followed by two minutes of low-intensity activity to recover to approximately 65 percent of max heart rate. Repeat these intervals two to three times. The workout should conclude with at least a five minute cool down of easy activity to gradually slow the heart rate to normal, followed by several minutes of gentle stretching.

Q. What precautions need to be taken when exercising outdoors in cold temperatures and/or at night?

A. Dress appropriately. If your area has moderate winter temperatures, as we do in Dallas, winter is an ideal time to walk or run outside. If it's cold, think layers. The first layer should be a wicking layer to pull moisture away from the body (fabrics such as polyester and nylon). The middle layer should be for insulation and absorbing moisture (cotton), and the outer layer should protect against the wind and repel water. Gloves or mittens and hats help retain body heat. At night wear light-colored and/or reflective clothing.

Take time for a longer warm up. Walk or jog slowly until the body is sweating slightly. Depending on your fitness level and the length of the run, the warm up may take anywhere from five to 20 minutes or longer.

Remember to drink water. In cooler temperatures, people tend to forget to hydrate. Even though you may not feel as thirsty as you would when exercising in hotter temperatures, it is important to drink four to six ounces of water every 20 minutes of exercise. This will keep your performance up, and your muscles working efficiently.

Use common sense. No matter what time of year it is, use precautions when exercising outdoors. Always pay attention to your surroundings, and if possible, try to rearrange your schedule to include a morning or midday workout in daylight.

Q. Should the warm up for a winter sporting event differ from that of a summer event?

A. The amount, intensity, and duration of a warm up and cool down must be individualized according to your physical capabilities and environmental conditions. Warm up and cool down activities can increase performance and act as an insurance policy against injury and muscle soreness. For better race performance, warm up for 10 to 20 minutes, gently stretch, and then do up to five minutes of higher intensity activity (bursts of 25 to 50 meter sprints). If the temperature is below 40 degrees, an alternative would be to warm up inside until you begin to sweat. If no indoor facility is available, plan a longer warm up. After the race, cool down with at least five minutes of very easy running/walking and gentle stretching.

Q. How can people stay motivated to exercise through the winter months?

A. Setting fitness and health goals is a great way to stay motivated. And one of those goals may be to participate in a sporting event or race.

Are you chossing wisely from the salad bar?

Select salads sensibly. You can load up on the vegetables and fruits without adding many calories. Plus, they are packed with nutrients. Go easy on selections with mayonnaise.

By Georgia Kostas, M.P.H., R.D., L.D.

© 2001, The Cooper Clinic Solution to the Diet Revolution by Georgia Kostas, M.P.H., R.D., L.D., Dallas, Texas

Salad Sensibility

The next time you stand in a salad bar line or order a salad as a side dish, think carefully about your choices. While salad bars can help you meet the recommended five to nine servings of fruits and vegetables a day, they also abound with foods high in fat and calories.

Take salad dressings, for example. Did you realize that pouring two tablespoons of regular dressing on your salad adds 100 to 200 calories, not to mention 12 to 20 grams of fat? (Compare that to the 9 grams of fat in a McDonald's hamburger.)

Most restaurants and grocery stores offer no-fat or low-fat salad dressings, many of which have improved in taste over the years. One note of caution: Beware of the word 'light'. Two tablespoons of regular blue cheese dressing, for example, contain 16 grams of fat. A 'light' version has seven grams, which is still a lot.

One other note on salad dressing: If you're ordering at a restaurant that doesn't have a no-fat or low-fat option, ask for Italian dressing on the side - and use it sparingly.

It's also a good idea to pass over mayonnaise-based items such as potato salad, which can contain 23 grams of fat per 1 cup serving, and tuna salad, packing in 10.5 grams of fat per 1/2 cup serving.

If you stick with fruits and vegetables, your heart (not to mention your figure) will say thanks! See the list below to evaluate your choices.

Food Item	Serving Size	Calories	Fat Grams
Broccoli	1/4 cup	6	0
Celery	1 stalk	5	0
Cucumber	8 slices	5	0
Red pepper	3 slices	6	0
Olives	2 large	10	2
Tomato	2 slices	5	0
Mushrooms	2 tablespoons	3	0
Cottage cheese	1/3 cup	120	5
Cheddar cheese	1 ounce	115	9.4
Croutons	1/4 cup	100	6
Bacon bits	1 tablespoon	35	2
Chow mein noodles	1/4 cup	155	9
Sunflower seeds	1 tablespoon	50	5

Sources: The Balancing Act by Georgia G. Kostas, M.P.H., R.D., and Food Values of Food Portions Commonly Used by Helen A. Church and Jean A. Pennington

This copyrighted article appeared in Impact: The Cooper Institute's Guidelines To Healthy Living, published by HealthInvest, Inc.

When is it too hot for children to exercise or play outdoors?

Continuous activity in hot temperatures can place extra stress on the bodies of children and teenagers and result in dehydration and/or heat illness. Parents, teachers, and coaches need to be aware of these serious health risks and how to help prevent them. To avoid becoming dehydrated, children and teens need to drink liquids before and during activity. Kenneth H. Cooper, M.D., M.P.H., author of Fit Kids! The Complete Shape-Up Program from Birth to High School and founder of The Cooper Aerobics Center, offers some suggestions:

• Water is the best choice. Because of its fast absorption, water quickly hydrates the body
• Every 20 minutes a child should drink 5 to 8 ounces of fluids during activity
• Before exercising, a child should drink 8 to 12 ounces of water, sports drink, or other fluid
• High concentrations of carbohydrates (fruit juice, fruit drinks, carbonated drinks, etc.) can cause an upset stomach in some children

Temperature and humidity are two important factors to consider when physical activity is outdoors. Parents, teachers, and coaches need to closely supervise children playing in extreme heat. Anytime the temperature is higher than 90 F, caution needs to be taken. Morning or late evening times are recommended for physical activity. When determining if it is safe for children to play outside, take into consideration that humidity affects the body's ability to cool itself. When the temperature is below 90 F, add the temperature and humidity together. If the sum is between 130 and 150, you and your children should be cautious and limit the amount of outdoor activity. If the sum is greater than 150, vigorous outdoor activity should be avoided.

• Hot, humid weather can cause some young people to suffer from the following heat illnesses:

  Heat cramps Painful cramps and spasms of active muscles--commonly in the calf muscle--caused by intense, prolonged exercise in the heat and depletion of water and electrolytes due to sweating.
  First aid: Replace fluids, stretch the affected muscle, and rest.
• Heat fatigue Feeling of weakness and tiredness caused by the depletion of water and electrolytes due to sweating.
  First aid: Remove protective equipment or appropriate clothing, replace fluids, cool body, and arrange for a medical evaluation.
• Heat exhaustion Overheating of the body caused by excessive loss of water or in some cases salt depletion.
  Symptoms: Restlessness, dehydration, prickling or burning sensation, weakness, headache, vomiting, nausea, loss of appetite, dizziness, diarrhea, fainting, pale skin color, lack or loss of coordination, and/or dilated pupils.
  First aid: Get out of the heat, immediately drink liquids, and rest until the symptoms are gone; generally the child should not do any other exercise that day.
• Heatstroke A serious medical emergency that occurs when the body's thermoregulatory system stops working. Heatstroke is associated with high body temperature, lack of sweating, disorientation, seizures, and possible unconsciousness or coma. It may occur suddenly without being preceded by any other clinical signs.
  Symptoms: Unconsciousness, hot/dry skin, strong/rapid pulse, low blood pressure, constricted pupils, rising body temperature, dizziness, headache, weakness, loss of coordination, and/or nausea.
  First aid: Put the person in cold water or rub him down with ice until the body temperature drops and get immediate medical attention.

Precautions need to be taken when children or teens are engaged in outdoor physical activity in hot temperatures. Encouraging fluid replacement, providing water breaks, and reducing the amount of time spent outdoors during extreme heat are a few ways to help reduce the risk of dehydration and overheating.

How to Reduce Your Risk of Diabetes

By Lara Hassan MS, RD, LD, CDE
The Cooper Institute

There are 16 million people in the United States who have diabetes and unfortunately, five million of them do not know it. The percentage of Americans with diabetes has been rising for decades due to the greater prevalence of obesity and sedentary lifestyles, as well as an increased number of older Americans.

What is type 2 diabetes? It occurs when your body is not producing enough insulin or your tissue cells are not using insulin efficiently due to insulin resistance. Insulin is a hormone released by the pancreas that helps transport sugar from the blood into the cells for energy. When glucose builds up in the blood, it can lead to serious complications over time such as kidney failure, blindness, amputations, heart disease and stroke.

Are you at risk? The more risk factors you have, the higher your chance of developing diabetes.

These risk factors are:

• Family history of diabetes
• Overweight
• Sedentary lifestyle
• Age of 45 or over
• African-American, Latino, Native-American, or Pacific Islander
• HDL (good cholesterol) is 35 or lower
• Blood pressure is 140 over 90 or higher
• Triglycerides are 250 or higher
• Fasting glucose between 110 and 125
• You are a woman who had gestational diabetes, has given birth to a baby weighing nine pounds or more, or have polycystic ovarian syndrome

Social Eating

Angela Marks, Cooper Concepts, Inc.

Have you ever said "I know what to eat…I just can't seem to make it happen?" Here are ten tips* on the habits that can help you make the best choices happen:

1. Never go to a dinner party hungry. Eat a small, healthy snack (i.e. apple)

before you go to the event. Don't leave yourself with the excuse "I starved

all day!"

2. At a party/dinner/reception, focus on enjoying the people more than the

foods. Talk more and eat less. Make it a point to talk with at least ten

persons individually.

3. Head first to the lighter fare: raw vegetables, fruit, popcorn, low-fat

cheeses, crackers, pretzels, etc…

4. Drink club soda, water, tea, and other low-calorie beverages. Having

something in your hand keeps it too occupied to reach for more food!

AVOID punch, sodas and alcohol which are "extra and empty" calories.

5. Minimize your food contact. Move food dishes to an unreachable distance

from you or move yourself from the foods. Never stand near a food table

to talk.

6. At a buffet, look at the whole table and decide what you want first before

going through the buffet line.

7. Serve yourself your own desired portions. Do not accept food from others.

8. Eat slowly. Wait 20 minutes after eating before reaching for "second

servings" to determine if you are full.

9. Plan responses to insistent hosts such as "No, thank you. But, I would enjoy

a glass of water (or seltzer, etc…).

10. Remind yourself that eating and overeating do not say "I like you," and

refusing food does not mean rejection. Praise the host for the good food

and evening.

HIGH-PROTEIN DIETS!

• It is inadequate in major nutrients (i.e. carbohydrates and fiber) as well as micronutrients (i.e. many vitamins, minerals, antioxidants and phytochemicals).
• It is imbalanced - The U.S. Dietary Guidelines, the Surgeon General, the American Heart Association, American Dietetic Association, American Cancer Society and The American College of Sports Medicine recommend a diet comprised of 10-15% protein, 55-60% carbohydrates, 20-30% fat and 20-35 grams of dietary fiber.
• It promotes water (not fat) loss - It gives one a false sense of weight loss due to an immediate loss of body fluid. May also cause excessive potassium loss, electrolyte imbalance and dehydration. Rarely is weight loss permanent.
• It may cause ketosis - High-protein, low-carbohydrate diets result in the formation of ketones (vs. glucose) as a source of fuel. Ketones are formed and released into the bloodstream resulting in ketosis (a fasting type state). Ketosis suppresses appetite, may cause muscle breakdown, causes nausea, dehydration, headaches, light headedness, irritability, bad breath and potential kidney problems. In pregnancy, ketosis may cause fetal abnormalities and/or death.
• It is often low in fiber - causing constipation and possibly increasing one's risk for colon cancer.
• It often contains higher than recommended amounts of cholesterol and saturated fat - increasing one's risk of heart disease and cancer. Excessive red meat consumption has been linked to colon and prostate cancer.
• It may raise uric acid levels - increasing one's risk of gout.
• It may raise BUN and creatine levels - a sign of impaired kidney function.
• Excessive protein may leach calcium from the bones - increasing one's risk of osteoporosis.
• No controlled studies prove its safety and/or effectiveness - unlike the dietary recommendations made by the AHA, ADA, etc.

SUMMARY: Calories are the bottom line for losing weight. Healthy, varied, balanced meals at a reduced calorie level are the most effective means of losing weight - permanently and healthfully.

source: Cooper Clinic

Maybe you are wondering if you can reduce your risk. The good news it that you can affect your risk! November is National Diabetes Month; take this time to assess and reduce your risk.
Here's how:

• Achieve a healthy weight.
  You do not need to follow a rigid diet or deprive yourself from your favorite foods to lose weight. Simply cut back on calories by reducing your portion sizes, limiting intake of alcohol, decreasing dietary fat, and reducing intake of foods high in sugar. Incorporate your favorite high calorie foods in your diet only occasionally. If you eat out regularly, split entrees and make special requests to reduce the fat content of your meal. For example, request that your beef, fish or chicken is "dry grilled", baked or broiled; order salad dressings and sauces on the side; leave cheese, bacon bits, croutons and other calorie and fat laden toppings off of salads and baked potatoes; skip mayonnaise and cheese on sandwiches; and substitute vegetables, fruits or baked chips for fried chips or French fries.
   
• Exercise regularly.
  Exercise makes your muscle cells more sensitive to insulin, thus making insulin more efficiently used by your body. Exercise should not be a painful task. Try to engage in some form of physical activity for at least 30 minutes a day. Walking is a simple and safe exercise option that requires no equipment and can be done anywhere at anytime. Consider taking dance classes or learning a new sport to ward off exercise boredom. In addition to aerobic exercise, resistance training is an important means of preserving and increasing muscle strength and endurance, as well as preventing falls and increasing mobility among the elderly.
   
• Eat a diet rich in fruits, vegetables, whole grains and legumes.
  These foods are rich sources of fiber, magnesium and phytochemicals. Limit or omit refined breads, cereals, and sugars.
   
• Decrease saturated fats, trans fatty acids, and cholesterol containing foods.
• Decrease sodium intake.

Follow your physician's recommendations regarding how often you should get your fasting blood glucose levels tested.

Bigger isn't always better, and chocolate isn't always the answer

Just because they're easily available doesn't mean we need to buy them. Instead of a gargantuan box of chocolates for Mom this Mother's Day, here are a couple of ideas Mom might like that promote a healthy lifestyle.

• If Mom likes to walk, consider giving her a couple of walking CDs and a portable CD player. At www.mywalkingmusic.com, build your own custom CD (also downloadable to an MP3 player or iPod) of favorite songs set to a pace that meets Mom's fitness level and keeps her heart rate in her aerobic zone for the entire session.
• If improving health is a goal, consider a step-counter and a Steps to Better Health guide written by the staff of The Cooper Institute. About 2,000 steps equals one mile. The step-counter is a non-confrontational and easy way to define what "I really walked a lot today" means.
• For the mom who likes to cook, consider cookbooks that contain nutritional analysis/information for all recipes. Our current favorite and 2005 James Beard Award Nominee – Focus on Health, is The Essential EatingWell Cookbook. A good cookbook web site such as www.ecookbooks.com will bring up dozens of options (along with reader reviews) for every kind of healthy cookbook you can imagine.
• Subscriptions to health, fitness, or cooking magazines are all great gifts. Go to the bookstore, peruse the options, buy a favorite or favorites, pull the subscription cards to complete, and wrap up the magazines for a great gift.
• For active moms, consider personal training sessions or admission to a group exercise program. Pilates and yoga are both incredibly popular, with classes offered almost everywhere.
• A gift certificate (and outing if you're in town) for a new pair of exercise shoes is a great gift. New Balance and other full-service running and exercise stores have well-trained associates to measure, advise, and fit Mom with the best shoes for her foot and activities.
• If giving the gift of food appeals, consider a basket of premium fruit. An offering of the best fruit of the season, displayed like jewels, has almost universal appeal.
• For senior moms, a dinner party with some her favorite friends should be well received. Prepare and serve a healthy meal to celebrate your affection and appreciation for your mom – after all, she's probably the one who taught you how to cook.

Finally, if you can't resist, consider giving Mom a small box (two or four pieces, total), of the best chocolate you can buy; or, a couple of perfect strawberries dipped in premium chocolate. A trio of dark, milk, and white chocolate dipped strawberries would be hard for any mom to resist.

Penne with Asparagus and Lemon Cream Sauce

Ingredients:

• 1 teaspoon extra-virgin olive oil
• 1 pound asparagus, trimmed and cut into 1-inch diagonal pieces
• 2 bunches scallions, trimmed and cut into 1-inch diagonal pieces
• 3/4 cup part-skim ricotta cheese
• 2 teaspoons freshly grated lemon zest, preferably organic
• 12 ounces penne
• Salt and freshly ground pepper to taste
• 1/4 cup slivered fresh basil

Directions:

Put a large pot of lightly salted water on to boil. Heat oil in a large skillet over medium heat. Add asparagus and scallions and cook, stirring occasionally, until the vegetables are tender and browned in places, 10 to 12 minutes.

Meanwhile, whisk ricotta and lemon zest in a large bowl. Cook penne until just tender, about 10 minutes. Measure out 1/4 cup of the pasta-cooking water; stir into ricotta mixture until creamy.

Drain penne and mix into the ricotta mixture; toss to coat. Add vegetables and toss well. Season with salt and pepper. Serve, garnished with basil.

Yield: 6 servings

Per Serving:

285 calories
4 g fat (2 g sat, 1 g mono)
10 mg cholesterol
49 g carbohydrate
13 g protein
4 g fiber
94 mg sodium

Nutritional Bonus: 13 mg vitamin C, 17% DV fiber, 3 mg iron , 133 mg calcium.

From: The Essential EatingWell Cookbook: Good Carbs; Good Fats; Great Flavors, edited by Patsy Jamieson.

Running 101 -
Pacing is the key to improving your time
Like baseball players pacing out base strategies in spring training, one of the most important things a runner can learn is developing pacing strategies. Intuitive pacing is essential to effective training and good race results for those who are competitive runners.

Practicing pace can be done anywhere: the track, road or trails. Running too slow doesn't stimulate the body enough for the best improvement, while going too fast requires too much recovery and is a risk for injury. With practice, you can develop different paces at will. When you learn how to hold paces over a set distance, you begin to manage your training, a conditioning factor that controls improvement. A course with half-mile landmarks is good for starters. For trail runners, develop your internal sense of pace by checking against the watch to learn how to adjust for terrain. As pacing improves, you will relate it to how you "feel", and possibly won't need a watch or markers.

"Tempo" pace, known as lactate threshold, is most important for building endurance. Lactate threshold pace is the fastest you can run without building up lactate in your blood and is typically six to ten seconds slower per 200 meters than your best one-mile race pace. Lactic acid is produced when there is an absence of oxygen in the muscle cells, which causes glucose to breakdown (known as anaerobic glycolysis). At threshold pace, your effort is maximized without needing extensive recovery time. As you progress in your training and/or fitness level, threshold pace usually improves and other training paces need to be adjusted. Measure threshold pace again about six to eight weeks into the training.

In a race, working beyond lactate threshold helps you use your full race potential. Through anaerobic training, the buffering systems within the muscles and blood are improved and you can persist at anaerobic activities for longer periods of time without becoming fatigued. This training improves your physiological tolerance to lactic acid.

Everybody has a maximum pace they can maintain over the majority of a race. Running just a little faster than this pace, known as your "red line" pace, causes the muscles to fatigue and lose power. Your mind starts saying you can't keep going. Knowing when you are at red line and how far and how long you can go when you are over it are keys to training for and managing race paces.

Lactate measurement and heart rate monitors were once available only to Olympians. Now any runner can take advantage of professional knowledge, coaching, and training tools. Heart rate monitors are as varied as car models, but Polar is the original. Depending on the features you want, monitors range between $50 for basic model and $350-plus for a model that measures heart rate, speed, distance, and much more.

Training discipline, confidence, and experience are keys to pacing that help you run your best or race to your potential.

Eat, Drink, And Be Merry In Moderation

Curbing our urge to eat, drink, and be merry throughout the holiday season is no fun and often leads to rebellion, resulting in overindulgence and guilty feelings following Thanksgiving and other holiday meals and celebrations. Don't despair - no one particular day or meal is going to make you "overweight" or unsuccessful on your diet. Focus on the bigger picture of the special meal being one meal out of 21 meals for the week, and plan accordingly. Build additional exercise into your celebrations by taking long walks with family and friends, or having extra workout sessions at the gym. Skip alcohol and sweets on non-party days, and plan lower fat, lower calorie meals for the rest of the week.

Crunchy Peanut Butter Fudge

Ingredients:

• 2/3 cup nonfat dry powdered milk
• 1/4 cup chunky style peanut butter
• 1/4 cup raisins, chopped
• 2 tablespoon plus 2 teaspoons frozen unsweetened concentrated apple juice, thawed
• 3/4 cup Rice Krispies

• 118 calories
• 4 gm fat
• 6 gm protein
• 16 gm carbohydrates
• 2 mg cholesterol
• 124 mg sodium
• 1 gm dietary fiber

Oh! My Aching Back

After the common cold, back pain is the second leading cause of absenteeism from work, according to the American Academy of Orthopaedic Surgeons. For 85 percent of back pain sufferers, the primary site of pain is the lower back.

Since toned back and abdominal muscles hold the spine in proper alignment, low-back pain may signal that a person is out of shape or using his or her back incorrectly. Strengthening your lower back and abdominal muscles and learning to lift properly can do wonders.

Most back-strengthening exercises involve strengthening the muscles of the lower back, abdomen, buttocks and thighs. Here are a couple of simple exercises to try. Consult your doctor if pain persists.

Abdomen
Lie down with lower back pressed against floor and your knees bent. Cup your hands behind your ears, and use your abdominal muscles to lift your shoulders off the ground. Hold for a couple of seconds at the top of the lift and return slowly to touch the shoulder blades to the ground. Remember to breathe normally throughout this exercise, don't hold your breath for any period of time. Repeat without resting 10 times, and gradually increase the number of repetitions over time. Having stronger abdominal muscles can help relieve stress on the spine and back muscles.

Buttocks, thighs (quadriceps) and lower back
Lying on a mat or carpet with your lower back pressed against the floor, bend one knee and slowly raise the extended leg. Hold for a couple of seconds, and lower it again. Do six repetitions with each leg and increase the number as you become stronger.

If you do any lifting, follow these simple lifting techniques, recommended by the American Academy of Orthapaedic Surgeons (AAOS):

· Bend at the knees, keeping the torso aligned over the hips. · Lift with your thighs, not your back. · Avoid twisting. Point your toes in the direction in which you want to move, and pivot your body. · Keep the object close to the body when lifting. · Get help when moving an object that is heavy. · Use the same method for lowering an object to the floor or table.