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Posts Tagged ‘fitness’

Heart Health – How to increase physical activity to improve heart health

Posted by Lisa Nelson, RD, LN on May 25, 2009

You want to be more physically active, but how do you find the time? And just how much activity do you have to do?

From Part 1, we’ve already identified time as the number one culprit most people are not more active. Did you implement any of the tips for getting more activity into your home and work routine? If not, you can review the tips – Boost Physical Activity with Twist on Daily Routine – Part 1.

Now, here are examples of how to boost your fitness when at traveling, caring for children, and running errands.

On the Road

Traveling doesn’t mean your fitness goals have to halt during your time on the road. There are simple activities that will increase your activity level and help decrease the discomforts that often accompany long periods on the road. When driving, schedule breaks every two to three hours to stop, stretch, and take a brisk walk around a roadside park. When behind the wheel, shift around as much as possible to assist circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing shoulder/neck rolls in your seat. Get up every hour for a short walk to the restroom to stretch your legs. When navigating the airport choose the stairs and walk as much as possible versus using moving walkways, escalators, and elevators.

Travel does mean you leave behind your gym or treadmill, but you can pack some comfy shoes and take a walk just about anywhere. A convenient fitness tool for traveling is a resistance band. This piece of equipment takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Real Living Nutrition members will soon be able to access resistance band tips and techniques through “My Tools”. Many hotels have fitness rooms or swimming pools where you can stick with a fitness routine.

Fitness with Children

Has a new little one joined your family? Increase your activity by walking to soothe your infant or sit on the floor and rock back and forth while holding your infant instead of rocking in a rocker. Most little ones love the visual stimulation of the outdoors. Get a carrier and strap on your infant for a walk around the neighborhood. There are many options now for strollers and bike trailers that provide a variety of activity options. If finances are limited, improvise with baby overhead presses and arm curls. As you little one gains weight you will gain improved arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you may even be rewarded with some giggles.

Has your child hit the “do it myself” stage? At this point the intensity of your activity may decrease as you slow down for your child to keep pace with you. This is a good time to look into a fitness tradeoff with other moms in your neighborhood. Swap watching the kids while you each can get a much needed break and some physical activity. If you have slim pickings for another support mom, you will continue to get fitness benefits from all the bending, lifting, carrying, and putting down that a young child demands. As your child grows, they will be able to participate in more physical activities, such as fun games like “Mother May I?” and “Red Light, Green Light”. Get creative and make up a scavenger hunt that includes a walk around the neighborhood (search for a red car, a white flower, a green house, etc.). Not feeling creative, head to the park for playtime while you walk laps around the playground. Your child needs the activity just as much as you do.

Everyday Errands

There are even little ways to boost your activity level when running errands. When you go to the mall or grocery store don’t circle the lot for the closest parking space, park farther away and take advantage of those extra steps to reach your destination. Do you live near the bank or post office? Leave the car parked and take a walk or ride your bike. When driving to the school, park a few blocks from the school and walk with your children the rest of the way. By doing this you have the added bonus of avoiding the traffic jam of school buses and parents dropping off students, it might even take less time. Add extra steps at the mall by being a mall walker and complete a lap before you start your shopping. Once again, take the stairs instead of the escalator.

Like I’ve already stated, achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. Be creative! For more everyday activity tips check out Fitting in Fitness: Hundreds of Simple Ways to Put More Physical Activity into Your Life by the American Heart Association. Stick with an increased fitness level and you’ll reap the rewards of more energy, weight management, heart and bone health, and an overall improved quality of life.

If you want support achieving your fitness and health goals, sign up for
The Heart of Health for regular heart health and weight loss tips from dietitian Lisa Nelson. Now get moving!

All the best,
Lisa Nelson RD

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Use local events for fun and health!

Posted by Lisa Nelson, RD, LN on June 13, 2008

On Saturday, May 31st, a girlfriend and myself participated in a 10K run in Livingston, MT.  Fortunately, the rain forecast held off until afternoon and it was a great morning to be outside.  This is the second organized event I have recently participated in and I can’t say enough about the experience.  I use to be hesitant to sign-up for these events thinking there is no way I can keep up with everyone else.  Well, let me tell you, there are a wide variety of athletes participating.  Some sprint to the finish, others walk.  There is room for everyone!  We jogged pushing a stroller.  Nothing like a crying baby to get you moving a little faster.

I encourage you to find out what events are in your area and sign up.  Gives you a break from your normal workout routine!

Enjoy the upcoming weekend, Lisa

P.S.  Don’t forget to go to http://www.eNutritionServices.com and sign-up for The Heart of Health.  I have put together a great bonus for new subscribers:  Stop Wasting Money – Take Control of Your Health!

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Do I need to take omega 3 and omega 6 together?

Posted by Lisa Nelson, RD, LN on May 31, 2008

 

A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids.  If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation.  She openly shares her weight loss struggles.

 

The question:

 

About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right?

 

The answer:

 

There are two types of fatty acids – essential and non-essential.  The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat.  Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements.

 

Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids.  If we consume ALA, our body will convert it to EPA and DHA.

 

Omega 6 – Omega 6 is also known as linoleic acid.  Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body.  GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health. 

 

So, yes, omega 3 and omega 6 work together and both are needed for bodily functions.

 

But, omega 6 does not require supplementation.  The typical American diet is very high is omega 6 fatty acids.  A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society.  Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds.

 

The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1.  A typical diet in the U.S. is 11:1 to 30:1.  This poor ratio is linked with heart disease, among several other health issues. 

 

Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors.  In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial.  However, this is not the case for the majority.

 

To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s.  Omega 3 is a common deficiency in the U.S.

 

 

Bottom line:

 

Omega 3 and omega 6 are both essential fatty acids and work together to promote health.  However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake.  Therefore, supplementing omega 3 AND omega 6 is not beneficial.   

 

I hope my answer has not confused you more!  I will be publishing at least two more articles this summer related to fatty acids.  If you have a question, send it to me at RD@eNutritionServices.com.

Posted in food, heart health, high blood pressure, lower cholesterol, nutrition | Tagged: , , , , , , , , , | 13 Comments »