American Dietetic Association
http://www.eatright.org
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http://www.eatright.org
The Web site of the American Dietetic Association offers information on healthy eating, health tips, articles on specific health conditions and fact sheets on different aspects of nutrition.
The Nutrition Society
http://www.nutsoc.org.uk
The aim of the Nutrition Society is to advance the scientific study of nutrition and its application to health maintenance.
http://www.nutsoc.org.uk
The aim of the Nutrition Society is to advance the scientific study of nutrition and its application to health maintenance.
Nutrition and Health Websites from the US Government
http://www.nutrition.gov
This Web site provides access to articles from professional journals; information on nutrition, health and weight loss and links to other sites focusing on diet and nutrition.
http://www.nutrition.gov
This Web site provides access to articles from professional journals; information on nutrition, health and weight loss and links to other sites focusing on diet and nutrition.
These links are provided as a convenience to the viewer.
MAKE A NEW CHANGE EVERY WEEK
Instead of a quick and temporary fix, you should try to aim for a permanent solution. This lifestyle approach emphasizes gradual and sustainable changes in eating, exercise and thinking. No-one can change everything overnight. Try to make one new change every week, and one that you can live with!
For instance, if you do not eat fruit often during the day, start by adding one piece of fruit every day. Try adding a banana with your breakfast cereal or bring an apple to work.
Other examples of small changes that might suit you:
 | no butter on sandwiches |
| take low-fat snacks to work |
| stick to a shopping list |
| walk around office instead of sending emails |
| walk in the park at lunch-time |
Concentrate on a few hours of your day first. If you find the last two hours of the day are when you eat the most, decide on small changes that you can make during this time.
Visit my website! http://www.timetogetfit.biz
February 13, 2006
FITNESS FACTS YOU SHOULD KNOW
Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.
Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.
Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.
Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.
Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.
Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.
Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.
Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.
Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
Copyright 2003 National Women's Health Resource Center, Inc.
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