We all do it — we’re doing it right now…AGING!
It’s inevitable, but are there ways to age gracefully? SURE! READ MORE.
#1: Exercise (STAY ACTIVE)!
Exercise has been regularly proven to be one of the best disease-prevention mechanisms we can utilize! Aging adults should focus on mild to moderate CARDIO training (heart rate elevated to 60-70% of Max Heart Rate for 30 minutes a day) PLUS STRENGTH training 1-2xs/week (resistance training, weight lifting). Cardio training improves cardiovascular health, decreasing your risk for heart attack, vessel disease, high blood pressure, diabetes, etc. Strength training improves bone density and lean muscle mass leading to less risk of bone fracture, osteoporosis, and decreased mobility.
Exercise, in general, also improves mind/body connection as well as decreases your risk for depression and (newly proven) DEMENTIA! By staying active and engaged, one may feel rejuvenated and alert.
#2: Eat well!
Diet plays a very important role in helping us to remain young. We must have a balanced diet. We are what we eat and this show in our body and our hair, teeth and skin.
Develop regular eating habits, eat at the same time each day (at 3-4 hour intervals).
Do not eat too late at night.
Also eat red meat no more than once-twice a week and use more white meat and fish. Cook with whole grain bread and cereals, whole rice and whole grain pasta. Eat raw vegetables and/or fruit at each sitting. Avoid fried food, loads of sugar, and loads of salt. Prepare foods raw, boiled, braised, roasted and steamed. Stick to simple and easily digestible food.
Caloric intake is important. The rate at which your body burns fuel decreases as you age, therefore, LESS calories are needed. (Basal metabolic rate is approx. 1200 calories/day for a woman, 1500 calories/day for a man over 50).
Depression risk is greater as you age. Fight depression with activity, engaging relationships, and proper nutrition. ENJOY YOUR LIFE! Go out and live it. The more you remain engaged the less likely you are to suffer from depression or anxiety.
-Hayley Chemski, MSN CRNA
Examples to include in your daily intake:
fresh apples and natural peanut butter
fresh cantaloupe, watermelon, honeydew, kiwi, oranges
fresh plums, peaches, pears, raspberries, strawberries
fresh tomatoes with mozarella and basil
fresh potatoes (boiled, with spray butter and fresh herbs)
fresh vegetables steamed on the grill
kabobs with lean meats, onions, peppers, and more!
angel food cake with fresh strawberries and low-fat whipped cream
corn on the cob with spray butter and pepper
farm eggs or egg whites with fresh vegetables (omelet)
Examples to avoid:
instant potatoes and rice
canned vegetables (packed with sodium)
Whole, fresh foods are packed with micro and macronutrients. Processed, packaged foods are laden with high-calories, high-fat, and poor nutrition. Find some new tastes this summer while foods are easy to come by, cheap, and fresh. Now is the time to find your fresh food tastebuds and ENJOY!
My post-holiday recommendations:
1. Track for the entire week before and after the holiday. (Track your meals and exercise). Do so honestly. Get into the mind set of what calories are where, and what type they are. Pay attention.
2. Give away left overs, or make healthy OPTIONS from the left overs. Send candy with your kids, or do what I did today, pack it up — and put it in the workplace office.
3. DRINK TONS AND TONS AND TONS of water and flush your system (remove the salt).
4. Sweat and boost your endorphins for the post-holiday emotional let down.
5. Pack snacks to offset excessive hunger from large quantities of food, and high glucose foods.
6. Do not starve yourself, your body will hold onto calories and not readily let them go.
7. Try something new at the gym! Take this opportunity to find something new to try while you regain your confidence post-holiday slump!
8. Don’t punish yourself for being “BAD.”
9. Get some sleep, and rejuvenate your body’s ‘overdone’ feeling.
10. Realize that one or two pounds ends up being 5 or 10 pounds if you become lazy or complacent. DONT LET THIS HAPPEN TO YOU. 3 days of overeating is quickly controlled…10 days, or 20 days is NOT.
Remember to eat of the land, and not of the factory.
As a recently added blogger to this site I hope to impart a bit of fitness and health conscious knowledge on its readers in the future! If you have a topic you’d like discussed, please email me at firstname.lastname@example.org! Happy SUNSHINE! – Hayley Chemski-Horwat
WATER AND FITNESS go hand in hand. In fact, your existence depends grossly on your ability to maintain hydration. We’re all very busy, and in the day’s events we likely forget to replenish our body’s stores of water, thereby created a consistent state of dehydration. Feel a bit drained, weak, moody, unable to form a complete throught or losing parts of conversation, or constantly craving foods? Your body is a desert.
Here’s a few facts on water and the body:
**45-75% of a human’s weight is from water, and the muscles of the body are comprised of 75% water
**the average human without health issues, living in a typical environment loses around 2 cups (16oz) of water per day from sweat, another 2 cups (16oz) from breathing/exhalation, and a total of 6 cups (48oz) from the intestines and kidneys excreting fluids. Working out? Working in the heat? A larger individual? You’re losing MORE! That’s 80oz of fluid or 10 cups of water.
As a large portion of water is gained from your food intake and fluids not necessarily ‘water’ we recommend drinking around 6-8 cups of water each day.
As the body will react to a large amount of water by excreting hormones and forcing you to urinate most of it off of the body, you will likely remain dehydrated. Therefore, drink 8 cups of water in divided doses throughout the day (slowly sipping). Bring a bottle with you and drink slowly, don’t wait until you’re thirsty, just drink it as you’re able. Leave it on your desk. Put it by your workplace. Take it to the gym. Drink first before thirst.
You will find that your appetite will lessen, you will feel rejuvenated, you will feel less bloated, and likely this change will aide in weight loss and productivity.
Give it a try–DRINK UP!
Read the more of Hayley’s Chemski-Horwat’s healthy blogs at: http://www.buildingbodeez.net/building-bodeez-blog.html