Friday, September 7, 2007
Thursday, September 6, 2007
Eric is so happy for ex
from people.com
Proving exes can be civil, words of encouragement for Halle Berry have come from an unlikely source – former husband Eric Benét.
"I wish Halle and her partner a healthy baby and all the happiness in the world," singer Benét, 40, said in a statement released to PEOPLE by his manager, Lynne Malone, Thursday.
The Oscar-winning actress, 41, announced she was three months pregnant on Tuesday. Father-to-be is boyfriend Gabriel Aubry, a 32-year-old model she met during a Versace ad shoot in Los Angeles in November 2005.
Benét and Berry wed in January 2001, but had a roller-coaster romance soured by his self-confessed philandering. The couple separated in October and six months later the split was official.
Halle is posing for two!
Oscar-winning actress Halle Berry is pregnant by her boyfriend model Gabriel Aubry, entertainment news show Access Hollywood reported.
Access Hollywood's Nancy O'Dell said that Berry, 41, informed her Tuesday in an e-mail that she is three months pregnant with her first child.
"Gabriel and I are beyond excited, and I've waited a long time for this moment in life. Now the next seven months will be the longest of my life," Berry said in the e-mail.
Berry has been married twice, first to baseball player David Justice and then to musician Eric Benet. Both marriages were childless and ended in divorce.
Berry has been dating French-Canadian fashion model Aubry, 31, for more than a year, according to reports.
The one-time Bond girl won a coveted best actress Oscar in 2002 for her turn in "Monster's Ball." She was the first African-American woman to win the Academy Award for best actress.
Shaq says the bank is closed to Shaunie
From the Ledger-Enquirer.com
Shaq and Shaunie's ride ends
No matter how the settlement goes down, Shaquille O'Neal will pay if he divorces Shaunie, his wife of five years.
The Miami Heat center said in a petition filed Tuesday, "The marriage between the parties is irretrievably broken," The Miami Herald reported.
" 'Marriage is irretrievably broken' could mean that Shaq has shacked out someplace else," said Dr. Richard Wilmarth, a family therapist and clinical director of Counseling Associates in Opelika, Ala. "He may be trying to get out of it the easy way."
Shaq and Shaunie also have a "Cohabitation/Prenuptial Agreement and Acknowledgement of Property Disclosure and Waiver of Further Disclosure," the Herald reported. Will this make getting out easier?
Wilmarth said the couple are probably in what he calls the constriction phase of their relationship.
"Either that or they have learned that somebody's mother was right -- the honeymoon is over and they never should have married that person in the first place," said Wilmarth, who's also a professor at Central Alabama Community College and an adjunct professor at Troy University, Phenix City, where his Marriage, Family and Sex class begins this weekend.
He said relationship theory defines three phases: expansion, constriction and resolution.
"Expansion is that ooey-gooey feeling. Love everything. Everything is right. We love to be with each other. We talk to each other. We interact. We trust each other. It's all great and wonderful. And we pay a lot of attention to each other," he said.
"You've moved into constriction when you start focusing on what you ain't getting, instead of what you are getting," he said. "That's when you start noticing he didn't remember a birthday. He's not rubbing your back as much as he used to."
You now realize the person is human -- not perfect.
The constriction phase usually lasts for a long time.
"People who end up getting divorces are in constriction," Wilmarth said. "They don't realize that's a normal course for all relationships to go through. This is when you realize there is a total package -- rather than the perfect package you saw when you first started hanging with them."
If couples stay together long enough, they move into the final stage, Wilmarth said.
"That's when you make a commitment. In resolution you agree to dislike the person -- or certain things about them -- but to continue to love them."
But when you throw money into marriage, you're not talking about relationships, you're talking economics, Wilmarth said.
"It depends upon the conditions upon which you are filing, but when you say 'irretrievably broken,' you're basically saying you're in constriction," he said. "And when couples don't realize this is a normal course, they don't focus on the kinds of things couples can do to begin to accept one another."
For instance, in cases where people have extramarital relationships, they begin to believe they really should be with that "other" person because the extramarital relationship stays in expansion -- the first phase. It's all good, all positive attention all the time.
"That's why affairs last so long -- it's easy because it's always about the positive when all you're doing is shacking up with them on the weekend," Wilmarth said.
We'll have to wait for the details of Shaq's divorce, he said.
But it's going to cost him.
Tuesday, September 4, 2007
It's Health Week at have some cake! Enjoy - A Personal Message to you all.
Hey Friends,
Some of you know I had to lose a lot of weight quickly for serious health reasons. Well, I'm glad to so say I'm on my way! Back in May my weight was at 307 pounds, the largest I have ever been. It was my last trip to DC back for Memorial Day weekend I fully realized I had a problem. I couldn't dance like I wanted. I was tired all day. My head was aching the whole time and my knee was killing me. I announced my retirement. I thought I was too old to keep up. It turns out that it was not my age, but my body was in trouble. I know now that thirty-five is still too young to sit down and let the kids keep playing.
At the beginning of June I went to urgent care because of a the pain and the doctor sent me to a heart specialist that same day! He said I had to go now because my heart was not beating right and my blood pressure was over 200. Well I cried right there. As I went to the heart center I called my grandmother and a friend because I was a wreck. My grandmother and my friend both told me to calm down and pray. I did just that stopped and prayed. God got me to the place and to my shock my friend got in his car and walked into the office while I waited to see the doctor. Praise God! Well the Doctor told me I need to fix this now if I want to see the age of 45. See 45? I want to able to see 85 and counting just like my grandparents.
Well God stepped in.
I changed my habits.
As of Tuesday Sept 4. my weight is at 275.4 pounds. Praise God! and I'm looking forward to reaching my goal of being under 200 by June of next year. Michael promised to buy me a pair of jeans from Banana Republic if I can safely get into them. lol
I went down from 3 blood pressure medications a day to now 2 a day. Praise God! I'm having more fun. I'm eating more fruits and vegetables than meat. I'm more social and I'm looking at myself a lot more in the mirror. Praise God! Praise God! Praise God.
I'm "not no where near" perfect. I've slipped up every now and then but thanks to hard looks from my great true friend Lynette and reminders of how important this is to me, I'm walking, soon running, forward. I'm a work in progress. Excellent progess.
So have some fruit with your cake this week.
love you all, really I do
John McMillan
P.S. Thank you grandma, Thank you Kern. Thank you Jesus.
Breakfast is Necessary
Every morning, I believe, a high fiber cereal is the trick to keeping me full and regular. I like Fiber one cereals because they don't taste bad and they have at least 40 % of the required fiber I need Daily. Cereal with some fruit, such as an apple or a banana is key. I treat myself one day a week to a Bojangles chicken biscuit just so I won't go crazy. Hey and that's ok. Also, it took a while but I also have silk like vanilla soy milk with my cereal. War is hell!
Get off the Couch and Reduce high Blood Pressure
Hypertension: Safe Exercise Tips
Lowering high blood pressure can be a benefit of regular exercise. A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. It can also:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve heart failure symptoms.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Boost self-image and self-esteem.
Improve sleep.
Make you feel more relaxed and rested.
Make you look fit and feel healthy.
How Do I Get Started?
Always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:
How much exercise can I do each day?
How often can I exercise each week?
What type of exercise should I do?
What type of activities should I avoid?
Should I take my medication(s) at a certain time around my exercise schedule?
Do I have to take my pulse while exercising?
What Type of Exercise Is Best?
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
What Are Examples of Aerobic Exercises?
Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.
How Often Should I Exercise?
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising at least every other day will help you keep a regular aerobic exercise schedule.
What Should I Include in My Program?
Every exercise session should include a warm-up, conditioning phase and a cool-down.
Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate) and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities and the beginning of the activity at a low intensity level.
Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.
Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.
How Can I Stick With It?
Have fun! Choose an activity that you enjoy. You'll be more likely to stick with an exercise program if you enjoy the activity. Here are some questions you can think about before choosing a routine:
What physical activities do I enjoy?
Do I prefer group or individual activities?
What programs best fit my schedule?
Do I have physical conditions that limit my choice of exercise?
What goals do I have in mind? (For example, losing weight, strengthening muscles or improving flexibility)
Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
Find an exercise "buddy." This will help you stay motivated.
Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.
Exercise Precautions for People With Heart Disease
Discuss your exercise plans with your doctor.
Review your exercise routine with your doctor regularly. This is particularly important if changes have been made in your medications. Ask your doctor about how any medication changes may affect you and your body's response to exercise before continuing your regular exercise program. New medications can greatly affect your response to activity.
If you are too tired and are not sure if it is related to overexertion, ask yourself, "What did I do yesterday?" Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
Avoid heavy lifting, pushing heavy objects and chores such as raking, shoveling, mowing and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
Ask your doctor what aerobic and strengthening exercises are appropriate for you and which exercises you should avoid.
Avoid even short periods of bed rest after exercise since it reduces exercise tolerance. If you become overly fatigued or short of breath with exercise, take a rest period in a comfortable chair.
Avoid exercising outdoors when it is too cold, hot or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation and make breathing difficult. Instead, try indoor activities such as mall walking.
Avoid extremely hot and cold showers or sauna baths after exercise.
Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation or bad weather). Then, gradually increase to your regular activity level as tolerated.
Do not exercise if you are not feeling well, or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
If you are short of breath during any activity or have increased fatigue, slow down your activity level or rest. If you continue to have shortness of breath, call your doctor. Your doctor may make changes in your medications, diet, or fluid restrictions.
If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for a few minutes -- if your pulse is still irregular or above 100 beats per minute, call your doctor for further instructions.
Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may be doing more harm than good. Ask your doctor or physical therapist for specific guidelines. Learn to "read" your body and know when you need to stop an activity.
Warning
Stop exercising and rest if you have any of the following symptoms:
Chest pain
Weakness
Dizziness or lightheadedness
Unexplained weight gain or swelling
Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern.
Call your doctor or seek emergency treatment immediately
Lowering high blood pressure can be a benefit of regular exercise. A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. It can also:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve heart failure symptoms.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Boost self-image and self-esteem.
Improve sleep.
Make you feel more relaxed and rested.
Make you look fit and feel healthy.
How Do I Get Started?
Always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:
How much exercise can I do each day?
How often can I exercise each week?
What type of exercise should I do?
What type of activities should I avoid?
Should I take my medication(s) at a certain time around my exercise schedule?
Do I have to take my pulse while exercising?
What Type of Exercise Is Best?
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
What Are Examples of Aerobic Exercises?
Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.
How Often Should I Exercise?
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising at least every other day will help you keep a regular aerobic exercise schedule.
What Should I Include in My Program?
Every exercise session should include a warm-up, conditioning phase and a cool-down.
Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate) and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities and the beginning of the activity at a low intensity level.
Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.
Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.
How Can I Stick With It?
Have fun! Choose an activity that you enjoy. You'll be more likely to stick with an exercise program if you enjoy the activity. Here are some questions you can think about before choosing a routine:
What physical activities do I enjoy?
Do I prefer group or individual activities?
What programs best fit my schedule?
Do I have physical conditions that limit my choice of exercise?
What goals do I have in mind? (For example, losing weight, strengthening muscles or improving flexibility)
Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
Find an exercise "buddy." This will help you stay motivated.
Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.
Exercise Precautions for People With Heart Disease
Discuss your exercise plans with your doctor.
Review your exercise routine with your doctor regularly. This is particularly important if changes have been made in your medications. Ask your doctor about how any medication changes may affect you and your body's response to exercise before continuing your regular exercise program. New medications can greatly affect your response to activity.
If you are too tired and are not sure if it is related to overexertion, ask yourself, "What did I do yesterday?" Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
Avoid heavy lifting, pushing heavy objects and chores such as raking, shoveling, mowing and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
Ask your doctor what aerobic and strengthening exercises are appropriate for you and which exercises you should avoid.
Avoid even short periods of bed rest after exercise since it reduces exercise tolerance. If you become overly fatigued or short of breath with exercise, take a rest period in a comfortable chair.
Avoid exercising outdoors when it is too cold, hot or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation and make breathing difficult. Instead, try indoor activities such as mall walking.
Avoid extremely hot and cold showers or sauna baths after exercise.
Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation or bad weather). Then, gradually increase to your regular activity level as tolerated.
Do not exercise if you are not feeling well, or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
If you are short of breath during any activity or have increased fatigue, slow down your activity level or rest. If you continue to have shortness of breath, call your doctor. Your doctor may make changes in your medications, diet, or fluid restrictions.
If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for a few minutes -- if your pulse is still irregular or above 100 beats per minute, call your doctor for further instructions.
Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may be doing more harm than good. Ask your doctor or physical therapist for specific guidelines. Learn to "read" your body and know when you need to stop an activity.
Warning
Stop exercising and rest if you have any of the following symptoms:
Chest pain
Weakness
Dizziness or lightheadedness
Unexplained weight gain or swelling
Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern.
Call your doctor or seek emergency treatment immediately
Watching what you eat...
Hypertension: The DASH Diet
One step to lower high blood pressure -- incorporate the DASH diet into your lifestyle. Doctors recommend:
Eating more fruits, vegetables, and low-fat dairy foods
Cutting back on foods that are high in saturated fat, cholesterol, and total fat
Eating more whole grain products, fish, poultry, and nuts
Eating less red meat and sweets
Eating foods that are rich in magnesium, potassium, and calcium
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure.
Implementing the DASH Diet
The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on your caloric need. When beginning the diet, start slowly and make gradual changes. Consider adopting a diet plan that allows 2,400 milligrams of salt per day (about 1 teaspoon) and then once your body has adjusted to the diet further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt consumed, including that in food products, used in cooking, and added at the table.
Here are some tips to get you started:
Add a serving of vegetables at lunch and at dinner.
Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
Drink low-fat or skim dairy products three times a day.
Limit meat to six ounces a day. Try eating some vegetarian meals.
Add more vegetables, rice, pasta, and dry beans to your diet.
Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
Read food labels carefully to choose products that are lower in sodium.
Staying on the DASH Diet
The following is a list of food groups and suggested serving amounts for the DASH diet:
Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry and fish: 2 or less daily servings
Nuts, seeds, and dry beans: 4-5 servings per week
Fats and oils: 2-3 daily servings
Sweets: try to limit to less than 5 servings per week
How Much Is a Serving?
When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.
SERVING SIZES
Food/amount
1/2 cup cooked rice or pasta
1 slice bread
1 cup raw vegetables or fruit
1/2 cup cooked vegetables or fruit
8oz. of milk
1 teaspoon olive oil
3 ounces cooked meat
3 ounces tofu
Reviewed by the doctors at The Cleveland Clinic Heart Center.
One step to lower high blood pressure -- incorporate the DASH diet into your lifestyle. Doctors recommend:
Eating more fruits, vegetables, and low-fat dairy foods
Cutting back on foods that are high in saturated fat, cholesterol, and total fat
Eating more whole grain products, fish, poultry, and nuts
Eating less red meat and sweets
Eating foods that are rich in magnesium, potassium, and calcium
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure.
Implementing the DASH Diet
The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on your caloric need. When beginning the diet, start slowly and make gradual changes. Consider adopting a diet plan that allows 2,400 milligrams of salt per day (about 1 teaspoon) and then once your body has adjusted to the diet further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt consumed, including that in food products, used in cooking, and added at the table.
Here are some tips to get you started:
Add a serving of vegetables at lunch and at dinner.
Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
Drink low-fat or skim dairy products three times a day.
Limit meat to six ounces a day. Try eating some vegetarian meals.
Add more vegetables, rice, pasta, and dry beans to your diet.
Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
Read food labels carefully to choose products that are lower in sodium.
Staying on the DASH Diet
The following is a list of food groups and suggested serving amounts for the DASH diet:
Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry and fish: 2 or less daily servings
Nuts, seeds, and dry beans: 4-5 servings per week
Fats and oils: 2-3 daily servings
Sweets: try to limit to less than 5 servings per week
How Much Is a Serving?
When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.
SERVING SIZES
Food/amount
1/2 cup cooked rice or pasta
1 slice bread
1 cup raw vegetables or fruit
1/2 cup cooked vegetables or fruit
8oz. of milk
1 teaspoon olive oil
3 ounces cooked meat
3 ounces tofu
Reviewed by the doctors at The Cleveland Clinic Heart Center.
The Art of Walking for Fitness
Article:http://www.mayoclinic.com/health/walking/HQ01612 Walking for fitness: How to trim your waistline, improve your health
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 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.
Wear walking shoes and comfortable, protective clothingBefore you set out, be sure to select comfortable footwear. Also dress in loosefitting, 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 upSpend 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.
StretchAfter 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
Proper walking technique
To help ensure your success:
Start slow and easyIf 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 setbacksWalking 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 workoutAs 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.
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 progressKeeping 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 sessionTo 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.
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.
By Mayo Clinic Staff Dec 22, 2006
© 1998-2007 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
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© 1998-2007 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
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