Diet & Exercise

The Perfect Diet

Can't I just diet and skip the exercise?

Simply put the answer is no. You have to combine both efforts to get the results your body needs. "Diet" does not necessarily mean that certain foods are taken away from you. You need to develop a diet that you live by daily. Exercise is an integral part of a healthy lifestyle. Your diet gives you the nutrients, minerals, and vitamins you body needs while exercising helps your body to utilize them to their fullest efficiency. Exercise makes your heart and blood vessels work more effectively. It can lower your blood pressure and make you feel generally better.

What is a good diet for me?

That is perhaps a vague question. There are many things that can be said are good or bad for everyone but specifics should come from your family physician. As with exercise, it is wise to consult your health care provider about starting a healthy diet. A few guidelines you should go by are as follows:

Eat Less Fat

Eat smaller or no servings of meat. Eat fish and poultry if you do choose to eat meat. Avoid all red meats due to their high levels of fat and cholesterol. If you do insist on eating red meats, at the least pick only those cuts which are lean and as free of fat as possible.
Prepare all meats by roasting, baking, broiling, or microwaving. Do not fry your foods. Trim off all fat and do not add sauces or gravies. Remove all skins from poultry.
Do not add fat in cooking.
Drink skim or low-fat milk.
Reduce or cease your intake of high-fat dairy products such as cheeses, ice cream, sour cream, whole milk, etc.

Eat More High-Fiber Foods

Choose more dried beans, peas, and lentils.
Eat whole grain breads, cereals, and crackers. Avoid "enriched" or processed grain products such as white bread.
Eat more vegetables-raw and cooked.
Eat whole fruit in place of fruit juice.
Try other high-in-fiber foods, such as oat bran, barley, bulgur, brown rice, and wild rice.

Use Less Salt

Reduce or eliminate the amount of salt you use in preparing foods.
Take the salt-shakers off the dinner table.
Eat fewer high-salt foods, such as canned soups, ham, sauerkraut, hot dogs, pickles, and in general any foods that taste salty.
Cease eating or eat fewer convenience and fast foods.

Eat Less Sugar

Avoid regular soft drinks. One 12-ounce can has nine teaspoons of sugar! Instead get the diet version of the soda.
Avoid eating table sugar, honey, syrup, jam, jelly, candy, sweet rolls, fruit canned in syrup, regular gelatin desserts, cake with icing, pie, or other sweets.
Choose fresh fruits or fruit canned in natural juice or water.
If desired, use sweeteners that do not have any calories, such as saccharin or aspartame, instead of sugar.

Now that I have some guidelines on my diet, what should my exercise consist of?

This is another issue that has only guidelines. For specific information you do need to see you family physician before starting any exercise program. The guidelines are relatively simple to follow in designing a program which conforms to both your interests and your schedule. Walking, bicycling, and swimming are usually all good choices. You can typically increase your activity as your fitness level increases. However, be careful about trying to specifically build muscle if you are hypertensive (have high blood pressure) because it can raise your blood pressure. Toning and reducing body fat are however acceptable and encouraged. The following are some suggestions when starting a exercise program:

Have a physical exam before beginning a program and consult your doctor about what you should do.
The best exercise raises your heart rate 60% to 80% of the maximum heart rate for your age.
For most people, the ideal exercise program includes a five to ten minute stretch/deep-breathing period. Follow this by 20 to 30 minutes of the actual exercise. Finally you must do a cool-down period with more stretches and deep breathing.
Be aware that exercise can lower your blood sugar. If you are a diabetic you must consider this in developing your program. If you are taking oral diabetes medication or insulin, check your blood sugar level before, during, and after you exercise to determine how it affects your body.