For January 27, 2012

• How to Make Exercise Automatic - Part 1 of 2
  How to Make Exercise Automatic - Part 1 of 2

  (Prevention, August 1999) - Part 1.

  Truth is, people who stay faithful to their exercise plans don't actually have willpower. They don't need it. What they have is a habit. A routine. Exercise for them is like brushing their teeth. They don't spend a single brain cell making decisions about it. They just get up and do it.

  And they feel great about it.

  "It's been said that if you could put the benefits of exercise in a pill, it would be the single most prescribed medication in the world," says Kerry Courneya, Ph.D., assistant professor at the University of Calgary, Alberta, and author of numerous studies on what makes people stick to an exercise routine. No small part of those benefits is the effect of exercise on weight loss. Studies show that when people have lost weight and acquired an exercise habit, they're more likely to stay trim than are people who try to keep the pounds off through dietary changes alone.

  Turning an exercise routine -- and all its benefits -- into a permanent resident in your life is a matter of housecleaning your priorities, setting up a schedule and toning up your motivation (until you're hooked, that is). Here's the five step plan:

  Step one: Make exercise a priority

  Take a look at the agenda that's behind tomorrow's agenda. That is, take a look at the priorities that are driving your calendar. Put exercise on that priority list. High on that list. Next to working and bill paying and watching Dan Rather. "If exercise is my third priority and it's your fifteenth, you're not going to find the time to exercise, and I am," says Dr. Courneya.

  Where people run into trouble is in making something like "getting fit" a priority but then not making the tasks required to get there a priority, too. "I often say if you want to get to the top of the stairs, you must negotiate the steps," says time-management consultant Virginia Bass, who teaches people to organize their lives through Day Timers, Inc. "If you continue to put a lower priority on the task or activities required to reach your goal (exercising in the evenings, for instance) than on the goal itself (improving health, for example), then you're not going to make it."

  Step two: Find the time

  Waiting for exercise to fit into your life "when I have the time" is like waiting to win the lottery when you haven't bought a ticket. You have to find the time. Try this: For about a week, write down where you've spent your time, as if minutes are checks that you're entering in your checkbook. This gives you a picture of how you're spending your time, says Virginia Bass.

  Chances are, there are points that can be nipped and tucked to free a bit of time every day. Maybe you're on the telephone with a neighbor when you could both be walking around the neighborhood together. Maybe your CNN addiction could be sated from the seat of a stationary bike.

  If reshuffling this time inventory still hasn't yielded a full 30 minutes for exercise, wipe your schedule clean, reach for your priority list and highlight those activities of highest importance (including exercise) on your daily calendar. Then let the rest of your life flow around those immovable time commitments.

  Part 2 will run tomorrow....

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• Height-weight charts and you.
  Height-weight charts and you.

  Height-weight charts are statistical landmarks developed in the 1930's by looking at height and average ranges of body mass in men of military age for whom the mortality rate was lowest. These charts did not take into account specific causes of death or the quality of health prior to death. At that time a man more than fifteen percent above the highest number in the range was considered obese and a health risk. In the 1940's it also meant he was ineligible for military duty. The chart was developed by insurance companies. The numbers for women were extrapolated from the figures for men.

  In the 1980's the ranges for men and women were increased by about ten pounds to allow for the increased mass that is carried by most of us born after W.W.II.

  Height-weight charts are now regarded as outdated by health and fitness professionals. That's because total body weight, or mass, is not as important as your ratio of fat to lean tissue. This information is not revealed by a scale. Only body composition assessment, commonly called body fat testing, allows a qualified technician to accurately predict an individual's percentage of body fat, pounds of fat and pounds of lean mass and a realistic weight goal.

  Most of us have heard stories of airline attendants who were put on probation when their weight was too high for their height or lean football players who, based on height-weight charts, were told to lose weight. How many of us have weighed ourselves in the morning because we know how radically weight changes over a day?

  If you are still relying on height-weight charts to determine whether you are over or underweight, you are "out of step" with the fitness community. Dump those statistics and your scale along with it. They're worthless! Instead, consult a fitness counselor at your health club to find out how to have your body fat measured.

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• Holiday Calories
  Holiday Calories

  Q: Sometimes caloric intake goes up during the holidays. What are the best ways to combat the inevitable?

  A: You figure it takes an extra 500 calories a day for a week to gain one pound. Try and have some days where you compensate for the days you overeat. During the holiday season you don't have to overeat every day. What people should keep in mind is that they're going to maintain their normal eating pattern during the holiday season but allow themselves a couple of treats a week. You don't have to have this mentality that it's the holiday season so you're going to overeat every day. You have to go into the holidays saying you're going to be in control, sticking with your normal eating pattern. You can even calorie bank.

  What I do a couple of times a week is eat a light dinner so I know if I'm going to a party on Friday and Saturday nights, I've saved up some extra calories so I can have a couple of drinks or eat extra treats. Be careful a few days a week and do some extra exercise to help compensate. The main thing is the whole mindset, that you don't give yourself permission to overeat all the time just because it's the holiday season.

  We all have bad days, and if you have a couple of bad days in a row, you just have to start fresh. You can't beat yourself up over these indulgences. So many times people have a couple of bad days and they feel totally out of control, and they just keep bingeing. You need to say, "Okay, I had a couple of bad days, I'll get back on track tomorrow." Overeating a couple of chocolates is not the end of the world, but if you do it everyday then it will be. What's important is forgiving yourself, not beating yourself up, and just starting fresh.

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• Wrap it Up: Delicious Ways to Save Time and Cut Calories
  Wrap it Up: Delicious Ways to Save Time and Cut Calories

  Meal Makeover

  

  (Prevention, September 1999) � Wraps are the latest sandwich sensation -- all thanks to health-conscious Californians, who have turned eating on the go into an art form. So, next time you go for a boring, condiment-heavy sandwich for lunch, reach for a wrap instead.

  The availability now of a variety of soft flatbreads such as tortillas, lavosh (or lavash), naan and others is key. These unleavened breads are often made with whole grains and are turning up in savory flavors like spinach, sun-dried tomato, chipotle chili and garden herb. With fewer calories than two pieces of traditional sandwich bread, tortillas are thin and pliable. For the recipes that follow, we've used large wrappers (about 10 inches for the tortillas) to make one sandwich per serving. If you prefer, you can use smaller wrappers and make two apiece.

  Use these recipes as starting points for your own creations. Once you master the art of wrapping, you'll appreciate how ideal these fast-fix sandwiches are for satisfying meals in a snap.

  Here is one example of a great wrap recipie:

  Sunshine Burritos

  Frozen potatoes, jarred salsa, and jalapenos make this a super-easy breakfast dish. For variety, spread prepared guacamole on the tortillas in place of the salsa or add some sliced avocado when assembling the wraps. Fat-free liquid egg substitute works fine for the filling; use about 1 cup and eliminate the milk.

  2 c frozen Potatoes O'Brien

  2 eggs

  2 egg whites

  2 tbsp skim milk

  1 tbsp chopped fresh cilantro

  1/4 tsp pepper

  1/2 c prepared salsa

  2 lg whole wheat tortillas

  2 Boston lettuce leaves

  1/2 c chopped tomatoes

  2 tbsp pickled jalapeno pepper slices

  1. Coat an 8-in. nonstick frying pan with vegetable cooking spray. Add 1 c potatoes and saute until lightly browned.

  2. In a sm bowl, beat together eggs, egg whites, and milk. Stir in cilantro, pepper, and 1/4 c salsa. Pour half of the mixture over the potatoes. Cook over med-high heat until eggs are set; use a spatula to let any uncooked egg reach the bottom of the pan.

  3. Spread 1 tortilla with 2 tbsp of remaining salsa. Slide eggs onto tortilla. Top with half of the lettuce, tomatoes, and peppers. Roll tightly and serve immediately.

  4. Repeat to make a second burrito. Serves 2.

  Diet Exchanges: Milk 0.1; Vegetable 0.4; Fruit 0; Bread 3.3; Meat 1.4

  Nutritional info: Cal 314; Fat 8.2 g (23% of cal); Sat fat 1.6 g; Chol 213 mg; Fiber 9.8 g; Pro 16.9 g; Carb 53.1 g; Sodium 770 mg

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• Flu Fighters -- Stock Up On These Immunity-boosting Foods
  Flu Fighters -- Stock Up On These Immunity-boosting Foods

  BY KRISTINE NAPIER, R.D.

  The history of cold and flu containment reads like a catalog of neuroses, from the once-popular practice of avoiding cold weather (or at least wearing a hat) to our current compulsion to wash our hands and wipe our phones in avoidance of microbial mingling. Now the latest research tells us to eat functional foods to combat infection. At least this new trend requires somewhat less clinical behavior.

  The phrase "functional" is shorthand for the ancient belief that eating the right foods not only prevents illness � from cancer and hypertension to colds and flu � but may even help cure it. "Let your food be your medicine and your medicine be your food," said Hippocrates. Science is only now playing catch-up. Recently, a landmark study by the National Heart, Lung and Blood Institute suggested that food can be as effective as drugs by showing that a lowfat diet containing lots of fruits, vegetables and dairy products radically reduced blood pressure.

  "Nature constructed food to fight disease in a way that we can't replicate," says Joseph V. Formica, Ph.D., professor of microbiology at Virginia Commonwealth University's School of Medicine. Still, scientists can isolate the chemical makeup of fruits, vegetables, fish, grains and other foods that affect our cells � and our health. Stock up on the following so you don't have to hoard Kleenex.

  Flavonoids: These substances are a type of PHYTOCHEMICAL, natural compounds that protect plants against disease and have been found to prevent cancer and heart disease in humans. Recent lab tests here and in France have shown that flavonoids can actually stop viruses from reproducing. "Flavonoids seem to bind to the outside protective coat of viruses and then damage their DNA," explains Formica. Best sources: red wine and tea, as well as raw or cooked onions, kale, broccoli, tomatoes and citrus fruits.

  Protein: "Protein is especially important for powering the immune system," says Frances Tyus, R.D., a nutritional consultant at the Cleveland Clinic Foundation. Immune-system worker bees, like antibodies and T cells, are actually made of protein, and you need a constant supply for reinforcement. To make sure your body is well defended, especially when you're about to get sick, aim for 50 to 75 grams a day; that's about two servings of meat, poultry or fish, plus a serving of beans and two glasses of milk.

  Minerals: Your body can't do much with protein unless it has three minerals (magnesium, iron and zinc) and three B vitamins (B6, thiamine and riboflavin) to help transform it into muscle and other tissue. This seems like a lot to remember, but you can get most of these nutrients in one shot from sources like fish, lentils, whole grains, nuts, seeds and green leafy vegetables.

  Vitamin A: Mucous membranes that line the eyes, nose, lungs and stomach are your immune system's first line of defense against invading cold and flu viruses. Vitamin A helps keep these membranes healthy. Although fatty foods like butter, milk and eggs are packed with the vitamin, many fruits and vegetables contain compounds that the body converts to vitamin A as it needs it. Go for orange, red and dark green hues like sweet potatoes, papaya, spinach, carrots, squash and cantaloupe.

  Vitamin C: This vitamin is needed to produce a healthy stock of infection-gobbling white blood cells. "It's easy to get the amount you need from food," says Tyus. In addition to drinking orange juice, eat raw tomatoes, kiwis, papaya, strawberries, spinach, sweet potatoes and red peppers.

  Not that you should stop washing your hands to kill microbes or brave the cold with a naked head. The first is still good science, and the second just makes sense.

  � Adapted from Women's Sports & Fitness, January/February 1999

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• Fish Oil May Help Unclog Diseased Heart Arteries
  Fish Oil May Help Unclog Diseased Heart Arteries

  By AMY NORTON

  In a fat-fearing world, fish oil is emerging as one fat even a cardiologist can love. Adding to evidence that the omega-3 fatty acid promotes heart health, German researchers have found that a daily dose of fish oil may help slow or even reverse the hardening and narrowing of arteries in patients with heart disease.

  In the current issue of the Annals of Internal Medicine, researchers from the University of Munich report that a fish- oil capsule a day may ``modestly'' improve blood flow to the heart and bolster traditional therapy in patients with atherosclerosis, or hardening of the arteries.

  In a study of 223 men and women, those who took a dose of fish oil per day for two years had fewer atherosclerosis complications such as heart attack and stroke. Two fish-oil patients had complications, compared with seven patients on a placebo pill that contained other fatty acids similar to those of the ``average European diet.'' Most patients were also on cholesterol- lowering drugs, and many had previously had surgery to unclog their arteries.

  One of the ``good,'' polyunsaturated fats, fish oil has widely been thought to have important heart benefits. Found in fish such as salmon, it is a key component of the low-saturated-fat Mediterranean diet that has been linked to the lower incidence of heart disease in that area of the world.

  Just how fish oil bestows its benefits has been unclear, but researchers have suspected that it somehow helps clear clogged heart arteries. The German team, led by Dr. Clemens von Schacky, used X-rays to peer into the patients' heart arteries at the beginning and end of the study. They found that after two years, the arteries of the fish-oil patients, on average, offered more room for blood flow.

  The improvements were not dramatic, however; the fish-oil capsules failed to reverse the disease course in most patients. In the fish-oil group, 14 patients did show a mild reversal of artery clogging, compared with seven in the placebo group. Two fish- oil patients showed moderate reversal, while no placebo patients did. For 35 in the fish-oil group, atherosclerosis progressed slightly, and for four, artery narrowing progressed moderately _ results that were almost identical to those of the placebo group, in which 36 worsened slightly and five showed moderate disease progression.

  Still, von Schacky's team concluded that the benefits found in this study are significant enough to warrant including fish oil as part of traditional heart-disease treatment. Taking a daily capsule or dining on fish twice weekly would fulfill the prescription, according to the researchers.

  Dr. Robert Vogel, a cardiologist at the University of Maryland in Baltimore, agreed that the omega-3 fatty acid, in the form of food or pill, is a wise addition to heart-disease therapy. But he pointed out that fish oil has been shown to have greater effects on factors other than atherosclerosis in treating heart-disease patients. Other research, said Vogel, has revealed that fish oil may help correct heart-rhythm disturbances and that it has a blood-thinning effect. It also appears to spur chemical changes in blood vessels that help them dilate.

  ``As a supplement, fish oil has fairly dramatic benefits,'' Vogel said. ``This is an area of research that has been consistent.''

  Annals of Internal Medicine (1999;130:554-62)

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