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Greetings!
HAPPY NEW YEAR !
| PHYSICAL ACTIVITY - WHAT IS "MODERATE" ANYWAY? |
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Our email continues to include questions and complaints
about the definition of "moderate" physical activity.
One particularly thoughtful letter from Sarah F. points
out that walking at a pace of 5 miles per hour is NOT
moderate (in fact, it is impossible for her to walk that
fast). To say such a pace is "moderate" is very
discouraging. We agree. It is perfectly OK to start out
at YOUR pace - whatever it is. You can do what Sarah
did two and a half years ago: work up from a much
slower pace (Sarah could walk two or, at most, three
miles in an hour). Today Sarah walks a more rapid
pace (she can cover 4 miles in one hour). She knows
she is fit and looks great. Most important, she feels
great. So remember to start out slowly and work your
way up slowly. If you take a year or two, or even
three years to walk at a faster pace, that is great.
There is no rush. All that matters is that you add more
physical activity into your life.
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| PORTION CONTROL - A TERRIFIC BOOK TO HELP YOU |
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When it comes to portion control, the first step is to
visit the Shape Up America! CYBERKitchen to find out
how many calories are right for you each day. The
next step is to purchase a copy of Bowes and Church's
Food Values of Portions Commonly Used (Seventeenth
Edition) by Jean A.T. Pennington, PhD, RD. This is the
book we keep handy (one copy in the office and
another in the kitchen) when we want to look up a
food to learn how many calories are in a serving. In
the U.S., you can place your order toll free by calling 1-
800-223-2400 [512 pages/0-397-55435-4/$49.95]
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| Walker's Daily Logs |
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We have been asked time and again for a Walker's Daily
Log to keep track of your 10,000 Step Program and so
here they are!
These logs are available with the Shape Up America!
imprint or your organization's if ordered in bulk. We will
have them available in small quanities shortly.
Contact Us For Customized Gifts! »
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| Walking for Fitness ( Now in Spanish) |
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· Health benefits of walking · Finding target heart rate ·
How to start a walking program · Stretching calves,
quadriceps, and more · Safety tips for walkers
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| SHAPE UP AMERICA! SURVEY ON LOW CARB DIETS |
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Millions of Americans have made New Year's resolutions
to lose weight and a new Shape Up America! survey
released on December 29 found that low- or no-
carbohydrate diets are widely misunderstood. Many
dieters are exposing themselves to serious health risks
without even realizing it.
The national survey showed that millions of Americans
are putting their health at risk because they don't
understand the safety issues, the drastic restrictions
and the unrealistic adherence required to follow low- or
no-carbohydrate diets. We were disappointed to learn
that among low/no carb dieters surveyed, more than
half (51%) mistakenly believe that carbohydrates play
a more significant role in weight loss than calories,
when in fact all weight loss is based on consuming
fewer calories than you use.
In a BBC-One program that aired on December 1,
2003, "Real Story with Fiona Bruce," the weight loss
progress of three doctors was documented for four
weeks as they followed one of the most popular low-
/no-carbohydrate diets. Although all three lost weight,
one physician was hospitalized with severe pain from an
acute attack of constipation and a second developed a
24% increase in bad cholesterol. Yet most of these
dieters do not understand the potentially dangerous
side effects of low-/no-carbohydrate diets. Only one
out of four (25%) were aware of the risk of increased
cholesterol; only 20% were aware of the risk of
osteoporosis or bone loss; a mere 7% were aware of
the risk of gallstones.
Thus, many low-/no-carb dieters are exposing
themselves to significant health risks without being
aware of what those risks are. Nonetheless, the vast
majority (67%) of all dieters, including low-/no-carb
dieters, acknowledge that these diets are not good for
children. This finding betrays an underlying belief that
a low- or no-carbohydrate diet is indeed dangerous,
but there is a "disconnect" between this belief and the
desperate dieting behavior of millions of dieters.
Don't be fooled by low carb diet hype. If you want to
take the weight off safely and keep it off, learn how to
control calories by eating smaller portions and cut back
on fat and sugars. Choose a healthy, well-balanced
diet that includes plenty of fruits, vegetables, high-
fiber grain products and low- or no-fat dairy products.
Reasonable portions of meat, fish, eggs, poultry, beans
and legumes are an important part of any healthy diet
plan. After you take off some pounds, you can keep
them off by developing a more active lifestyle that
includes an hour a day of moderate physical activity.
Why not start today?
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