*The Importance of Exercise*
Weight Control, Weight Loss and Exercise
Weight loss and weight control through exercise and physical activity
Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.
Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.
Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight
a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight
b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight.
c) When you eat the same amount of calories as your body uses, your weight stays the same. Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.
Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.
Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.
Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight
a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight
b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight.
c) When you eat the same amount of calories as your body uses, your weight stays the same. Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.
Home Remedies to Detoxify Your Body
By Christa Titus, eHow Contributor
It is a good idea to stay home while you are doing a detoxification program because the first few days of the cleanse can leave you feeling weak, dizzy or sick. Detoxes are performed for such varied reasons as to improve elimination and digestion, kick starting a diet or purging toxins from your body. At-home remedies are less expensive than commercial juices or tonics, and typically consist of water, fruits and vegetables.
- Cabbage Soup
- The Cabbage Soup Detox is also known as the Cabbage Soup Diet, for people like to use it to jump start a weight loss program. The soup is made with such vegetables as onions, green peppers, tomatoes, carrots, mushrooms, celery and cabbage. You consume as much soup as you want for seven days, along with water, and that is all that you eat during that time span.
- The Master Cleanse is also known as the Lemonade Cleanse or the Lemonade Diet. Individuals on this diet drink an herbal laxative tea in the evening, perform a salt water flush every morning by drinking warm water mixed with sea salt and consume eight to 12 glasses of a lemonade that is made with fresh lemons, distilled water, cayenne pepper and organic maple syrup. The detox is followed for 10 to 14 days. Its purpose is to cleanse the complete digestive tract and remove toxins from the body.
- Drinking freshly juiced fruits or vegetables (or a combination of both) can flush impurities and heavy metals from your system. Carrots, spinach, wheat grass, grapes, grapefruit and blueberries are some foods that work well for this purpose.
- To cleanse your body after a night of drinking too much or to knock caffeine out of your system if you've gotten the jitters from consuming too much coffee, drink a glass of water on the hour for eight hours. You will also flush your kidneys at the same time.
- Performing an enema with coffee instead of water has been recommended to cleanse the liver and provide relief when someone feels sluggish. Organic coffee should be used since additives that are put in commercial coffee can be harmful when absorbed through an enema.
- Sweat helps purge impurities in your body, which can improve the appearance of your skin, and promotes weight loss. It also helps when trying to get a bug out of your system if you are feeling under the weather. If you dress in layers to encourage your body to sweat, make sure that you keep yourself hydrated.
- Doing a fast that primarily consists of consuming one type of fruit purges the body of fats, preservatives and other unhealthy elements. One such fast is the Cleansing Apple Fast, where organic apples, apple juice and water are the only nutrients that are consumed for three days before gradually reintroducing other foods.
- The Cabbage Soup Detox is also known as the Cabbage Soup Diet, for people like to use it to jump start a weight loss program. The soup is made with such vegetables as onions, green peppers, tomatoes, carrots, mushrooms, celery and cabbage. You consume as much soup as you want for seven days, along with water, and that is all that you eat during that time span.
Read more: Home Remedies to Detoxify Your Body | eHow.comhttp://www.ehow.com/facts_4826522_home-remedies-detoxify-body.html#ixzz1N0oZAi6d
*To Detox or not to Detox*
Detox or cleansing diets are very popular among the health conscious, but how helpful are they really?
The main argument for detoxing is that our body becomes so toxic through the polluted air we breathe, the water we drink, and much of the food we eat; that our natural self-cleansing process is no longer sufficient to fully eliminate them from our body. It is believed that the average person has 3-6 kilos of impacted fecal matter sitting in their colon making them look and feel bloated and rundown. The body does not fully absorb nutrients from your food when the colon is congested. There are pressure points in the colon that affect the entire body. There are harmful parasites in the colon as well. These toxins cause a host of problems from weight problems, allergies, fatigue, Candida, constipation, depression, disease, etc. Detoxing programs promise the following: Safe weight loss, clearer and more radiant skin, calmer and clearer mind, improved blood circulation, improved energy levels, relief from allergies and Candida, diminished sugar cravings, healthier digestion and improved regularity of bowel movements, brighter eyes etc....
The main arguments for not detoxing are detox kits made up of herbal laxatives and diuretics are unnecessary and have shown to have no proven benefit. Detox regimes do not improve kidney and liver function. There is no scientific evidence to support specific detox diets, programs or supplement kits. There is no such thing as build up of fecal matter in the colon. You could achieve the same results with a pre-colonoscopy cleansing kit from the pharmacy. Fasting and colon cleansing does not aid in long- term weight loss. Long periods of fasting are dangerous to your health, as you are not getting enough nutrients. Fasting slows down metabolic rate, which encourages your body to store fat, making it harder to lose weight.
The interesting thing for me, is that yogis have been cleansing the body internally for thousands of years. A healthy body = a clear and tranquil mind is the belief behind it. There are Kriyas (yogic cleansing practices) for almost every part of the body. In Ayurvedic medicine cleansing practices have always been used as a way to prevent disease and purify body, mind and spirit. Fasting is even mentioned in the bible as a way to reach higher states of consciousness. Fasting is a practice that is encouraged in different religions and spiritual philosophies throughout the world. There are several different ways to detox the body and a myriad of different products and programs available. There are many centers and retreats around the globe where you can completely submerge yourself in a cleansing program. These programs last from one week to one month. There are water only fasts, lemon juice fasts (The Master Cleanse), colonic cleansing machines and kits, juicing fasts, herbal remedies, brown rice only diets, dietary supplements, raw food detox programs, elimination diets, Ayurvedic detox methods (Panchakarma) and so on and so on....I am sure there are as many options as there are a multitude of differing opinions on the subject! Funny enough, detoxing has enjoyed different periods of popularity throughout history. It is surely enjoying popularity today.
Someone once asked "doesn't the body rid itself of toxins on its own?" Great question! Yes, the body does but there are differing opinions again, as to how effectively the body can do this based on the barrage of environmental toxins that the body has to cope with. Another posted an article from CNN health about how toxic chemicals are finding their way into the womb. Environmental medicine is the study of how environmental toxins affect human health. Of course there is wide debate on this topic as the impact of these toxins on human health is supposedly a lot more dramatic than many would like to believe.
I believe after sufficient research it is ultimately up to the individual to decide if a detox program is right for them. One thing that both sides did agree on is that a detox program can help prompt dramatic changes. For some it's letting go of habits and addictions and for others it is simply eating a healthier diet. There is no debate that cutting out fried food, junk food, cigarettes and excessive alcohol, sugar, white flour, and caffeine will benefit your health. However, a quick fix does not exist! Detox diets and cleanses are not an instant cure to health and wellness. You need to be able to make lifestyle changes that you can stick with over time.
*Exercise and Fitness Guide With our busy lives, it can be difficult to schedule time to work up a sweat - but it's important to your health! Learn about the health benefits of exercise and how you can find motivation to get in shape.*
Featured
*Get in Shape with Your Kids*
Mother-Daughter Workouts
You shop together, you cook together, you swap books. But how about working out together? Exercise is another means for mothers and daughters to be close. There are lots of fitness activities that work for women of all ages. It's a neat way to strengthen your bond while you strengthen your bodies.
Gym Dates
When she was fresh out of college and living at home with her parents in Troy, Michigan, Karishma Guha used to go to the gym three times a week with her mother.
"She would walk on the treadmill and flamboyantly move her arms in some outdated aerobic exercise," she recalls. "I would run on the treadmill next to her and then do free weights."
Guha, who is now married and in nursing school on the East Coast, says back then she and her mom were so busy that working out was the one thing that they did together. She confesses that she finds her mom hard to talk to, so it was a great way for them to be together without having to have a conversation.
"I miss it," says Guha. "We would relax and joke and we never had to talk about anything heavy."
Dive In
Swimming is another great mother-daughter work out. Just about any woman -- be she pregnant, overweight, elderly or recovering from an injury -- can dive in the pool and benefit from this non-impact sport. The buoyancy of water reduces your ''weight'' by about 90 percent and the stress on your weight-bearing joints, bones and muscles by the same measure.
"Whenever my mom and I visit, we always go swimming. It's a serene time for us away from the rest of the family. In the changing room, we talk about make up, swap shampoos, girly stuff like that," says FoodFit contributing writer Leila Corcoran.
Her mom suffers from back pain and is limited in what she can do exercise-wise, but swimming works for both of them. "We swim at our own pace, I usually spend more time in the pool and my mom takes an extra long shower."
Move Together
Mother and daughter Margaret and Teresa Ahmann both say they get a lot out of taking Tai Chi together, a Chinese mind and body exercise that involves learning a series of physical movements.
"It's another point of contact that has nothing to do with grandchildren but is about the two of us trying to take care of ourselves," says mom Margaret, 74. "It's nice for a mother to know that her daughter would enjoy spending time together doing this kind of activity. "
"Doing exercise with her is very rich," adds daughter Teresa, 44. "We share back and forth and help each other out."
Yoga
Yoga can help mother and child improve their flexibility and strength. It's incredibly calming. And it's suited to young and old. New mom Claire Haas, who lives in Pacific Palisades, California, has been taking her baby Zachary to an "itsy bitsy yoga" class since he was eight weeks old.
"It's not a super workout but it is a good way to interact with other moms," she says. As for the little one, "He's involved in it for 30 minutes but gets sleepy after that. That's one of the great things about the class, it teaches you how to exercise your baby."
*Working Out With Kids*
By Carol Krucoff
My teenage kids often admonish me to "get a life," but like countless mothers who juggle the demands of children, work, home, husband, parents, community service, etc., etc., I know this is much easier said than done.
That's why I laughed out loud when I read about a study that found: "Parenthood resulted in reduced leisure time physical activities in women."
Stop the presses!
This conclusion seems so obvious, it's natural to wonder why it took a 10-year study of more than 3,000 young adult men and women to reach it. As my children would say, "Well duh!"
Even the report's lead author acknowledges what she calls "the duh factor" in her findings.
"Half the population reading this, the females, will say 'Did we really need a study to establish this?'" admits Kathryn Schmitz, a University of Minnesota epidemiologist. "But in order for there to be any change, we have to get the realities down on paper."
The realities are that women's exercise levels drop by 20 percent after they become mothers, Schmitz says.
Sedentary Lifestyle Spells Concern
This change to a more sedentary lifestyle is a significant health hazard, on par with smoking, high blood cholesterol and high blood pressure as a major risk factor for heart disease. As many as 250,000 deaths each year—about 12 percent of total deaths—are attributable to lack of regular physical activity.
Schmitz found that the biggest drop in exercise levels occurred after women became mothers for the first time; there was little if any change with subsequent children. The decline was similar for both married and single mothers. In contrast, men's exercise levels didn't change after they became parents, regardless of their marital status.
"This suggests that women are doing the lion's share of child care, whether the father is present or not," Schmitz says.
To reverse this trend toward sedentary habits, Schmitz says, "moms must take time to exercise, and programs should be designed that make it convenient for them to enjoy an active lifestyle."
Here's a sampling of ways to work out with your children:
*Exercising For Two: Studies Show Most
Pregnant Women Benefit From Activity*
by Carol Krucoff
In Biblical times, physically active Hebrew slave women gave birth more easily than did their less active Egyptian mistresses.
In the third century BC, Aristotle attributed difficulties in childbirth to a sedentary lifestyle.
Today, scientific data supports this ancient notion that exercise benefits pregnant women and their babies. "Our studies show that women who exercise during pregnancy have shorter labors, gain less fat, require less medical intervention during delivery and recover more quickly than pregnant women who were sedentary," says obstetrician-gynecologist James F. Clapp III of Case Western Reserve School of Medicine in Cleveland.
In 16 years of studying hundreds of exercising pregnant women and their children, he has found that "for most pregnant women, exercise has numerous physical and psychological benefits." Yet during much of this century, active women have been warned to cut back or stop their exercise entirely. Some of these cautions came from societal mores, and some arose from animal studies linking intense exercise with fetal malformations.
Until 1994, the American College of Obstetrics and Gynecology (ACOG) advised pregnant women to limit strenuous activities to no more than 15 minutes in duration and to keep their heart rate to no more than 140 beats per minute.
But in 1994, when ACOG lifted these restrictions for healthy women in low-risk pregnancies, "active women sighed with relief," notes Judy Mahle Lutter, president of the Melpomene Institute, a Minneapolis-based organization specializing in health issues affecting physically active women.
"Many active pregnant women hadn't been discussing their exercise with their obstetricians because they felt their doctors were being unnecessarily restrictive," Lutter says. "This change allowed for a more open and honest exchange."
While most physicians today recognize the health benefits of exercise for women with uncomplicated pregnancies, Lutter says, "there are still mixed messages being given." Many physicians remain overly cautious, concerned that strenuous exercise will harm the fetus.
But one of the first studies to examine the affects of vigorous maternal exercise on humans found "no deficits" in the children. Case Western's Clapp tested the offspring of 20 women who ran, cross-country skied or did aerobics at least three times a week for at least 30 minutes and compared them with the offspring of 20 women who only walked during pregnancy. After testing the children as newborns and re-testing them five years later, Clapp found that children of the mothers who exercised vigorously were as healthy or healthier than the controls.
The study, published in the Journal of Pediatrics, noted that "the exercise offspring performed significantly better" on tests of intelligence and oral language skills. They were also leaner, although their heights and weights were well within the normal range.
"It is not that the offspring of the exercising women are unduly lean at age 5 years," Clapp concluded, "rather that the offspring of the control subjects are a bit on the fat side."
The reasons for these differences are unclear, says Clapp, who suggests one factor may be that exercise stimulates growth of the placenta, making more nutrients available to the baby.
He continues to follow these children and is expanding this research by studying 250 pregnant woman exercising at a variety of different intensities and comparing them to 250 controls. But while he believes in the benefits of exercise for most pregnant women, Clapp won't offer general guidelines for exercise during pregnancy. "This is a highly-individualized matter that must take into account a variety of issues, such as the woman's past conditioning and the status of her pregnancy," says Clapp, who gives detailed advice in his book, Exercising Through Your Pregnancy. "One set of recommendations cannot be used for all women."
In general, today's physicians are "more pro-exercise during most pregnancies," notes Philadelphia obstetrician-gynecologist Mona Shangold, who is writing a patient education pamphlet on exercise and pregnancy for the American College of Sports Medicine. "I tell my patients that it's better to become fit before they become pregnant. But it they haven't already begun to exercise regularly, it's not too late to start."
The Canadian Academy of Sports Medicine released a new position paper on exercise and pregnancy in 1998. Previous advice has been "too restrictive for most women," says physician Julia Alleyne, medical director of the sports medicine clinic at Women's College Hospital in Toronto.
To help doctors determine a safe, individualized exercise prescription, the new guidelines include a screening questionnaire called the PARmed-X for Pregnancy, she notes. It lists certain conditions, such as incompetent cervix or toxemia, that make exercise unadvisable.
Pregnant women should discuss their exercise plans with their health care provider, says Alleyne, who offers this advice from the new guidelines for women in low-risk pregnancies:
*Baby Workouts*
It's never too early for gym class. Eleven-month-old Annie mostly giggled through her first ever workout session and Mom broke a sweat, Mary Agnes Carey reports for FoodFit.
I decided to take my 11-month-old daughter Annie to her first gym class because I'm an exercise nut, so is my husband, and I want to foster that in Annie. Plus, it seemed like a good way for her to mix with other babies. Gymboree and classes like it are the modern day answer to play group for older parents who may not have a lot of friends with young children.
Balls, Bubbles, Action
Class was in a tiny room packed with blue and green mats, balls and other equipment. When we got there some of the "Gym Walker" participants, children aged 10 to 18 months, were warming up by toddling everywhere. Annie warmed up by crawling to a classmate and taking her ball away.
For the next 30 minutes our perky instructor led the class of eight tykes and about a dozen 30-and-40-something parents through a series of activities. The first exercise was having the kids roll balls to each other. Annie failed to catch the ball sent to her and she began to cry. The instructor assured me that Annie just needed some time to adjust.
And she did. Annie was giggling moments later as the kids bounced down a makeshift slide in a big silver saucer. Her delight continued with the next activity, when the instructor blew bubbles from a huge wand and some of the kids crawled after them. The class ended with songs, the Alphabet Song was a huge hit.
Although we had a good time, I don't think we'll be back. I don't want to spend my Saturday mornings rushing around to get my daughter to class and I don't think the activities were that different from what we could do at home, however I'm lucky enough to have neighborhood kids around Annie's age.
*Weight Loss*
To achive a healthy lifestyle it's important to understand what factors can help maintain a healthy weight. Follow the links below to learn more about what you can do to maintain the weight that's best for you.
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*Ideal Body Weight Calculator Use our tools to help you make fitness goals and learn where you may need work.*
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*Get Q&A from our experts*
The main argument for detoxing is that our body becomes so toxic through the polluted air we breathe, the water we drink, and much of the food we eat; that our natural self-cleansing process is no longer sufficient to fully eliminate them from our body. It is believed that the average person has 3-6 kilos of impacted fecal matter sitting in their colon making them look and feel bloated and rundown. The body does not fully absorb nutrients from your food when the colon is congested. There are pressure points in the colon that affect the entire body. There are harmful parasites in the colon as well. These toxins cause a host of problems from weight problems, allergies, fatigue, Candida, constipation, depression, disease, etc. Detoxing programs promise the following: Safe weight loss, clearer and more radiant skin, calmer and clearer mind, improved blood circulation, improved energy levels, relief from allergies and Candida, diminished sugar cravings, healthier digestion and improved regularity of bowel movements, brighter eyes etc....
The main arguments for not detoxing are detox kits made up of herbal laxatives and diuretics are unnecessary and have shown to have no proven benefit. Detox regimes do not improve kidney and liver function. There is no scientific evidence to support specific detox diets, programs or supplement kits. There is no such thing as build up of fecal matter in the colon. You could achieve the same results with a pre-colonoscopy cleansing kit from the pharmacy. Fasting and colon cleansing does not aid in long- term weight loss. Long periods of fasting are dangerous to your health, as you are not getting enough nutrients. Fasting slows down metabolic rate, which encourages your body to store fat, making it harder to lose weight.
The interesting thing for me, is that yogis have been cleansing the body internally for thousands of years. A healthy body = a clear and tranquil mind is the belief behind it. There are Kriyas (yogic cleansing practices) for almost every part of the body. In Ayurvedic medicine cleansing practices have always been used as a way to prevent disease and purify body, mind and spirit. Fasting is even mentioned in the bible as a way to reach higher states of consciousness. Fasting is a practice that is encouraged in different religions and spiritual philosophies throughout the world. There are several different ways to detox the body and a myriad of different products and programs available. There are many centers and retreats around the globe where you can completely submerge yourself in a cleansing program. These programs last from one week to one month. There are water only fasts, lemon juice fasts (The Master Cleanse), colonic cleansing machines and kits, juicing fasts, herbal remedies, brown rice only diets, dietary supplements, raw food detox programs, elimination diets, Ayurvedic detox methods (Panchakarma) and so on and so on....I am sure there are as many options as there are a multitude of differing opinions on the subject! Funny enough, detoxing has enjoyed different periods of popularity throughout history. It is surely enjoying popularity today.
Someone once asked "doesn't the body rid itself of toxins on its own?" Great question! Yes, the body does but there are differing opinions again, as to how effectively the body can do this based on the barrage of environmental toxins that the body has to cope with. Another posted an article from CNN health about how toxic chemicals are finding their way into the womb. Environmental medicine is the study of how environmental toxins affect human health. Of course there is wide debate on this topic as the impact of these toxins on human health is supposedly a lot more dramatic than many would like to believe.
I believe after sufficient research it is ultimately up to the individual to decide if a detox program is right for them. One thing that both sides did agree on is that a detox program can help prompt dramatic changes. For some it's letting go of habits and addictions and for others it is simply eating a healthier diet. There is no debate that cutting out fried food, junk food, cigarettes and excessive alcohol, sugar, white flour, and caffeine will benefit your health. However, a quick fix does not exist! Detox diets and cleanses are not an instant cure to health and wellness. You need to be able to make lifestyle changes that you can stick with over time.
*Exercise and Fitness Guide With our busy lives, it can be difficult to schedule time to work up a sweat - but it's important to your health! Learn about the health benefits of exercise and how you can find motivation to get in shape.*
Featured
- Diet and Fitness Tips Read our fitness tips to get the most out of your workouts.
- Introduction "Ugh, Exercise!!! Who wants it? Who Needs It?" You Do!!!
- Exercise's Effects on the Heart Find out what impact exercise has on your heart.
- Exercise's Effects on Diabetes Exercise can greatly improve your heart’s health.
- Exercise's Effects on the Lungs Find out what effect exercise has on your lungs.
- Exercise's Effects on Weight Read how chronic lung disease patients benefit from exercise.
- Exercise's Effects on Other Conditions Exercise can help you manage your weight effectively.
- Aerobic exercise
- Flexibility exercise
- Exercise and immunity See how exercise can boost your immune system.
- Isometric exercise
- Lifesaving Treadmill Tests A new treadmill test may be able to determine whether you're at risk for sudden cardiac death.
- Exercise stress test Learn how an exercise stress test measures the impact of exercise on your heart.
- Exercise and children Exercise should be enjoyable to children. Click here to learn more about making physical activity fun.
*Get in Shape with Your Kids*
Mother-Daughter Workouts
You shop together, you cook together, you swap books. But how about working out together? Exercise is another means for mothers and daughters to be close. There are lots of fitness activities that work for women of all ages. It's a neat way to strengthen your bond while you strengthen your bodies.
Gym Dates
When she was fresh out of college and living at home with her parents in Troy, Michigan, Karishma Guha used to go to the gym three times a week with her mother.
"She would walk on the treadmill and flamboyantly move her arms in some outdated aerobic exercise," she recalls. "I would run on the treadmill next to her and then do free weights."
Guha, who is now married and in nursing school on the East Coast, says back then she and her mom were so busy that working out was the one thing that they did together. She confesses that she finds her mom hard to talk to, so it was a great way for them to be together without having to have a conversation.
"I miss it," says Guha. "We would relax and joke and we never had to talk about anything heavy."
Dive In
Swimming is another great mother-daughter work out. Just about any woman -- be she pregnant, overweight, elderly or recovering from an injury -- can dive in the pool and benefit from this non-impact sport. The buoyancy of water reduces your ''weight'' by about 90 percent and the stress on your weight-bearing joints, bones and muscles by the same measure.
"Whenever my mom and I visit, we always go swimming. It's a serene time for us away from the rest of the family. In the changing room, we talk about make up, swap shampoos, girly stuff like that," says FoodFit contributing writer Leila Corcoran.
Her mom suffers from back pain and is limited in what she can do exercise-wise, but swimming works for both of them. "We swim at our own pace, I usually spend more time in the pool and my mom takes an extra long shower."
Move Together
Mother and daughter Margaret and Teresa Ahmann both say they get a lot out of taking Tai Chi together, a Chinese mind and body exercise that involves learning a series of physical movements.
"It's another point of contact that has nothing to do with grandchildren but is about the two of us trying to take care of ourselves," says mom Margaret, 74. "It's nice for a mother to know that her daughter would enjoy spending time together doing this kind of activity. "
"Doing exercise with her is very rich," adds daughter Teresa, 44. "We share back and forth and help each other out."
Yoga
Yoga can help mother and child improve their flexibility and strength. It's incredibly calming. And it's suited to young and old. New mom Claire Haas, who lives in Pacific Palisades, California, has been taking her baby Zachary to an "itsy bitsy yoga" class since he was eight weeks old.
"It's not a super workout but it is a good way to interact with other moms," she says. As for the little one, "He's involved in it for 30 minutes but gets sleepy after that. That's one of the great things about the class, it teaches you how to exercise your baby."
*Working Out With Kids*
By Carol Krucoff
My teenage kids often admonish me to "get a life," but like countless mothers who juggle the demands of children, work, home, husband, parents, community service, etc., etc., I know this is much easier said than done.
That's why I laughed out loud when I read about a study that found: "Parenthood resulted in reduced leisure time physical activities in women."
Stop the presses!
This conclusion seems so obvious, it's natural to wonder why it took a 10-year study of more than 3,000 young adult men and women to reach it. As my children would say, "Well duh!"
Even the report's lead author acknowledges what she calls "the duh factor" in her findings.
"Half the population reading this, the females, will say 'Did we really need a study to establish this?'" admits Kathryn Schmitz, a University of Minnesota epidemiologist. "But in order for there to be any change, we have to get the realities down on paper."
The realities are that women's exercise levels drop by 20 percent after they become mothers, Schmitz says.
Sedentary Lifestyle Spells Concern
This change to a more sedentary lifestyle is a significant health hazard, on par with smoking, high blood cholesterol and high blood pressure as a major risk factor for heart disease. As many as 250,000 deaths each year—about 12 percent of total deaths—are attributable to lack of regular physical activity.
Schmitz found that the biggest drop in exercise levels occurred after women became mothers for the first time; there was little if any change with subsequent children. The decline was similar for both married and single mothers. In contrast, men's exercise levels didn't change after they became parents, regardless of their marital status.
"This suggests that women are doing the lion's share of child care, whether the father is present or not," Schmitz says.
To reverse this trend toward sedentary habits, Schmitz says, "moms must take time to exercise, and programs should be designed that make it convenient for them to enjoy an active lifestyle."
Here's a sampling of ways to work out with your children:
- Kangaroo Walk. Put your child in a baby carrier and take a walk.
- Workout Video. Join your child in exercising to a kiddie workout video or try a mom-and-infant video.
- Stroller Striding. Tie on a good pair of walking shoes and push your child in a stroller. For a tougher workout, run behind a jogging stroller or hike some challenging hills.
- Track Time. Take your children to a school track. If they are very young, spread out a blanket and bring some toys for them to play with while you walk or jog. Bring sand toys if there's a sand pit for them to play in. When they are older, bring their tricycles, bikes or skates so they can wheel along beside you.
- Playground Health Club. Get off your bench and join your child on the exercise equipment. Swing, hang, slide, skip, crawl, climb, and laugh.
- Get Classy. Sign up for a mom-and-tot exercise class, often offered through YMCAs or recreation departments.
- Musical Moves. Find music that both you and your child enjoy and move to it. Be creative: toss a ball or march in time with the beat, move like animals, stop the music and "freeze" then start all over again.
*Exercising For Two: Studies Show Most
Pregnant Women Benefit From Activity*
by Carol Krucoff
In Biblical times, physically active Hebrew slave women gave birth more easily than did their less active Egyptian mistresses.
In the third century BC, Aristotle attributed difficulties in childbirth to a sedentary lifestyle.
Today, scientific data supports this ancient notion that exercise benefits pregnant women and their babies. "Our studies show that women who exercise during pregnancy have shorter labors, gain less fat, require less medical intervention during delivery and recover more quickly than pregnant women who were sedentary," says obstetrician-gynecologist James F. Clapp III of Case Western Reserve School of Medicine in Cleveland.
In 16 years of studying hundreds of exercising pregnant women and their children, he has found that "for most pregnant women, exercise has numerous physical and psychological benefits." Yet during much of this century, active women have been warned to cut back or stop their exercise entirely. Some of these cautions came from societal mores, and some arose from animal studies linking intense exercise with fetal malformations.
Until 1994, the American College of Obstetrics and Gynecology (ACOG) advised pregnant women to limit strenuous activities to no more than 15 minutes in duration and to keep their heart rate to no more than 140 beats per minute.
But in 1994, when ACOG lifted these restrictions for healthy women in low-risk pregnancies, "active women sighed with relief," notes Judy Mahle Lutter, president of the Melpomene Institute, a Minneapolis-based organization specializing in health issues affecting physically active women.
"Many active pregnant women hadn't been discussing their exercise with their obstetricians because they felt their doctors were being unnecessarily restrictive," Lutter says. "This change allowed for a more open and honest exchange."
While most physicians today recognize the health benefits of exercise for women with uncomplicated pregnancies, Lutter says, "there are still mixed messages being given." Many physicians remain overly cautious, concerned that strenuous exercise will harm the fetus.
But one of the first studies to examine the affects of vigorous maternal exercise on humans found "no deficits" in the children. Case Western's Clapp tested the offspring of 20 women who ran, cross-country skied or did aerobics at least three times a week for at least 30 minutes and compared them with the offspring of 20 women who only walked during pregnancy. After testing the children as newborns and re-testing them five years later, Clapp found that children of the mothers who exercised vigorously were as healthy or healthier than the controls.
The study, published in the Journal of Pediatrics, noted that "the exercise offspring performed significantly better" on tests of intelligence and oral language skills. They were also leaner, although their heights and weights were well within the normal range.
"It is not that the offspring of the exercising women are unduly lean at age 5 years," Clapp concluded, "rather that the offspring of the control subjects are a bit on the fat side."
The reasons for these differences are unclear, says Clapp, who suggests one factor may be that exercise stimulates growth of the placenta, making more nutrients available to the baby.
He continues to follow these children and is expanding this research by studying 250 pregnant woman exercising at a variety of different intensities and comparing them to 250 controls. But while he believes in the benefits of exercise for most pregnant women, Clapp won't offer general guidelines for exercise during pregnancy. "This is a highly-individualized matter that must take into account a variety of issues, such as the woman's past conditioning and the status of her pregnancy," says Clapp, who gives detailed advice in his book, Exercising Through Your Pregnancy. "One set of recommendations cannot be used for all women."
In general, today's physicians are "more pro-exercise during most pregnancies," notes Philadelphia obstetrician-gynecologist Mona Shangold, who is writing a patient education pamphlet on exercise and pregnancy for the American College of Sports Medicine. "I tell my patients that it's better to become fit before they become pregnant. But it they haven't already begun to exercise regularly, it's not too late to start."
The Canadian Academy of Sports Medicine released a new position paper on exercise and pregnancy in 1998. Previous advice has been "too restrictive for most women," says physician Julia Alleyne, medical director of the sports medicine clinic at Women's College Hospital in Toronto.
To help doctors determine a safe, individualized exercise prescription, the new guidelines include a screening questionnaire called the PARmed-X for Pregnancy, she notes. It lists certain conditions, such as incompetent cervix or toxemia, that make exercise unadvisable.
Pregnant women should discuss their exercise plans with their health care provider, says Alleyne, who offers this advice from the new guidelines for women in low-risk pregnancies:
- Inactive women may start a program of mild to moderate exercise after their 13th week of pregnancy.
- Active women can continue to exercise at their accustomed level during the first trimester, may increase their exercise slightly during the second trimester and should decrease the level slightly during the third trimester.
- "Perceived exertion" should determine how hard a woman exercises. Previously inactive women should move at a level they consider "mild to moderate" and be able to talk while exercising. Active women can push a little harder, to a level they consider "moderate to somewhat hard," but should avoid exercising so hard that they become breathless.
- Easy endurance activities, such as walking or swimming, are the best choices for previously inactive women. Women who'd been training in jumping or running sports may continue their activity as long as they proceed with caution and check with their physician. But all pregnant women should avoid high-risk sports that could result in falls (like downhill skiing, water skiing and karate) and activities that involve pressure changes (such as scuba diving or mountain climbing).
- Wear good, supportive shock-absorbing shoes.
- Be aware of the "THREE DON'Ts": don't get exhausted, don't overheat and don't dehydrate. Drink 8 oz. of liquids before and 8 oz. after exercise. Choose a sports drink to maximize absorption and supply you and the baby with fluids, carbohydrates and electrolytes. And avoid exercising outdoors in hot, humid weather.
- Remember, too, that the changes of pregnancy can increase your risk of injury, Alleyne says; so be aware that your ligaments aren't as stable and your balance may be off. Also, pregnancy's effects on the body can make heart rate monitoring an inaccurate measure of fitness levels during this time.
- If any of your risk factors change during pregnancy (such as developing elevated blood pressure or gestational diabetes) be sure to ask your physician's advice about modifying your exercise program.
*Baby Workouts*
It's never too early for gym class. Eleven-month-old Annie mostly giggled through her first ever workout session and Mom broke a sweat, Mary Agnes Carey reports for FoodFit.
I decided to take my 11-month-old daughter Annie to her first gym class because I'm an exercise nut, so is my husband, and I want to foster that in Annie. Plus, it seemed like a good way for her to mix with other babies. Gymboree and classes like it are the modern day answer to play group for older parents who may not have a lot of friends with young children.
Balls, Bubbles, Action
Class was in a tiny room packed with blue and green mats, balls and other equipment. When we got there some of the "Gym Walker" participants, children aged 10 to 18 months, were warming up by toddling everywhere. Annie warmed up by crawling to a classmate and taking her ball away.
For the next 30 minutes our perky instructor led the class of eight tykes and about a dozen 30-and-40-something parents through a series of activities. The first exercise was having the kids roll balls to each other. Annie failed to catch the ball sent to her and she began to cry. The instructor assured me that Annie just needed some time to adjust.
And she did. Annie was giggling moments later as the kids bounced down a makeshift slide in a big silver saucer. Her delight continued with the next activity, when the instructor blew bubbles from a huge wand and some of the kids crawled after them. The class ended with songs, the Alphabet Song was a huge hit.
Although we had a good time, I don't think we'll be back. I don't want to spend my Saturday mornings rushing around to get my daughter to class and I don't think the activities were that different from what we could do at home, however I'm lucky enough to have neighborhood kids around Annie's age.
*Weight Loss*
To achive a healthy lifestyle it's important to understand what factors can help maintain a healthy weight. Follow the links below to learn more about what you can do to maintain the weight that's best for you.
Featured
- Body Mass Index (BMI) Calculator Finding your BMI (Body Mass Index) can help you decide if you’re a healthy weight. Use our BMI calculator to get your score!
- Weight management Learn how you can achieve and maintain a healthy body weight.
- Exercise and weight loss Read about the role that exercise can play in achieving a healthy body weight.
*Ideal Body Weight Calculator Use our tools to help you make fitness goals and learn where you may need work.*
Weight Calculators
- Calculate Your Ideal Body Weight Here is a newer, more accurate way to calculate what is truly a healthy weight range for you.
- How Much Fat Should I Eat? Find out your recommended daily intake of calories and fat.
- Test Your Fitness IQ The knowledge and you have about exercise can determine your fitness success. Take our quiz to find out what you know.
- Quiz: Are You Getting Enough Protein? Take this quiz to determine how much protein should be in your healthy diet.
- Carbohydrates – Rate Your Intake Take our mini-checkup to find out the amount of carbs that is best for your daily diet.
- What Is Your Body Mass Index? Are you at a healthy weight, or are you tipping the scales? Use our mini-checkup to find out your BMI.
- Home Body Fat Test Take the test and find out your percentage of body fat.
- Calculating body frame size Body frame size is determined by a person's wrist circumference in relation to his height. Find out how to measure properly.
- Women: Calculating Your Risk of Heart Disease Use our tool to help gauge your risk of heart disease, and learn about risk factors.
*Get Q&A from our experts*
- Should I Do a Different Workout Each Day?
- Which Exercises Will Make Me Lose Weight?
- How Can I Help My Overweight Child?
- I eat right and exercise. How come I’m not losing weight?
- My father died of a heart attack. How can I keep from having one?
- Planning For The New Year: How Can I Stay Motivated?
- Is The Fitness Movement Dying?
- How Do I Know If I'm Exercising Hard Enough?
- How Can Women Strengthen Their Upper Body?
- Do Weight Training And Aerobics Go Together?
See all Fitness Q&A
*Calories Burned During Exercise*
Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb 205 lb
Cycling, mountain bike, bmx 502 598 695 791
Cycling, <10 mph, leisure bicycling 236 281 327 372
Cycling, >20 mph, racing 944 1126 1308 1489
Cycling, 10-11.9 mph, light 354 422 490 558
Cycling, 12-13.9 mph, moderate 472 563 654 745
Cycling, 14-15.9 mph, vigorous 590 704 817 931
Cycling, 16-19 mph, very fast, racing 708 844 981 1117
Unicycling 295 352 409 465
Stationary cycling, very light 177 211 245 279
Stationary cycling, light 325 387 449 512
Stationary cycling, moderate 413 493 572 651
Stationary cycling, vigorous 620 739 858 977
Stationary cycling, very vigorous 738 880 1022 1163
Calisthenics, vigorous, pushups, situps… 472 563 654 745 Calisthenics, light 207 246 286 326
Circuit training, minimal rest 472 563 654 745
Weight lifting, body building, vigorous 354 422 490 558
Weight lifting, light workout 177 211 245 279
Health club exercise 325 387 449 512
Stair machine 531 633 735 838
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, vigorous 502 598 695 791
Rowing machine, very vigorous 708 844 981 1117
Ski machine 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, high impact 413 493 572 651
Aerobics, step aerobics 502 598 695 791
Aerobics, general 384 457 531 605
Jazzercise 354 422 490 558
Stretching, hatha yoga 236 281 327 372
Mild stretching 148 176 204 233
Instructing aerobic class 354 422 490 558
Water aerobics 236 281 327 372
Ballet, twist, jazz, tap 266 317 368 419
Ballroom dancing, slow 177 211 245 279
Ballroom dancing, fast 325 387 449 512
Running, 5 mph (12 minute mile) 472 563 654 745
Running, 5.2 mph (11.5 minute mile) 531 633 735 838
Running, 6 mph (10 min mile) 590 704 817 931
Running, 6.7 mph (9 min mile) 649 774 899 1024
Running, 7 mph (8.5 min mile) 679 809 940 1070
Running, 7.5mph (8 min mile) 738 880 1022 1163
Running, 8 mph (7.5 min mile) 797 950 1103 1256
Running, 8.6 mph (7 min mile) 826 985 1144 1303
Running, 9 mph (6.5 min mile) 885 1056 1226 1396
Running, 10 mph (6 min mile) 944 1126 1308 1489
Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675
Running, cross country 531 633 735 838
Running, general 472 563 654 745
Running, on a track, team practice 590 704 817 931
Running, stairs, up 885 1056 1226 1396
Track and field (shot, discus) 236 281 327 372
Track and field (high jump, pole vault) 354 422 490 558
Track and field (hurdles) 590 704 817 931
Archery 207 246 286 326
Badminton 266 317 368 419
Basketball game, competitive 472 563 654 745
Playing basketball, non game 354 422 490 558
Basketball, officiating 413 493 572 651
Basketball, shooting baskets 266 317 368 419
Basketball, wheelchair 384 457 531 605
Running, training, pushing wheelchair 472 563 654 745
Billiards 148 176 204 233 Bowling 177 211 245 279
Boxing, in ring 708 844 981 1117
Boxing, punching bag 354 422 490 558
Boxing, sparring 531 633 735 838
Coaching: football, basketball, soccer… 236 281 327 372
Cricket (batting, bowling) 295 352 409 465
Croquet 148 176 204 233
Curling 236 281 327 372
Darts (wall or lawn) 148 176 204 233
Fencing 354 422 490 558
Football, competitive 531 633 735 838
Football, touch, flag, general 472 563 654 745
Football or baseball, playing catch 148 176 204 233
Frisbee playing, general 177 211 245 279
Frisbee, ultimate frisbee 472 563 654 745
Golf, general 266 317 368 419
Golf, walking and carrying clubs 266 317 368 419
Golf, driving range 177 211 245 279
Golf, miniature golf 177 211 245 279
Golf, walking and pulling clubs 254 303 351 400
Golf, using power cart 207 246 286 326
Gymnastics 236 281 327 372
Hacky sack 236 281 327 372 Handball 708 844 981 1117
Handball, team 472 563 654 745
Hockey, field hockey 472 563 654 745
Hockey, ice hockey 472 563 654 745
Riding a horse, general 236 281 327 372
Horseback riding, saddling horse 207 246 286 326
Horseback riding, grooming horse 207 246 286 326
Horseback riding, trotting 384 457 531 605
Horseback riding, walking 148 176 204 233
Horse racing, galloping 472 563 654 745
Horse grooming, moderate 354 422 490 558
Horseshoe pitching 177 211 245 279
Jai alai 708 844 981 1117
Martial arts, judo, karate, jujitsu 590 704 817 931
Martial arts, kick boxing 590 704 817 931
Martial arts, tae kwan do 590 704 817 931
Krav maga training 590 704 817 931
Juggling 236 281 327 372
Kickball 413 493 572 651
Lacrosse 472 563 654 745
Orienteering 531 633 735 838
Playing paddleball 354 422 490 558
Paddleball, competitive 590 704 817 931
Polo 472 563 654 745
Racquetball, competitive 590 704 817 931
Playing racquetball 413 493 572 651
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, rappelling 472 563 654 745
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Rugby 590 704 817 931
Shuffleboard, lawn bowling 177 211 245 279
Skateboarding 295 352 409 465
Roller skating 413 493 572 651
Roller blading, in-line skating 708 844 981 1117
Sky diving 177 211 245 279
Soccer, competitive 590 704 817 931
Playing soccer 413 493 572 651
Softball or baseball 295 352 409 465
Softball, officiating 236 281 327 372
Softball, pitching 354 422 490 558
Squash 708 844 981 1117
Table tennis, ping pong 236 281 327 372
Tai chi 236 281 327 372
Playing tennis 413 493 572 651
Tennis, doubles 354 422 490 558
Tennis, singles 472 563 654 745
Trampoline 207 246 286 326
Volleyball, competitive 472 563 654 745
Playing volleyball 177 211 245 279
Volleyball, beach 472 563 654 745
Wrestling 354 422 490 558
Wallyball 413 493 572 651
Backpacking, Hiking with pack 413 493 572 651
Carrying infant, level ground 207 246 286 326
Carrying infant, upstairs 295 352 409 465
Carrying 16 to 24 lbs, upstairs 354 422 490 558
Carrying 25 to 49 lbs, upstairs 472 563 654 745
Standing, playing with children, light 165 197 229 261
Walk/run, playing with children, moderate 236 281 327 372
Walk/run, playing with children, vigorous 295 352 409 465
Carrying small children 177 211 245 279
Loading, unloading car 177 211 245 279
Climbing hills, carrying up to 9 lbs 413 493 572 651
Climbing hills, carrying 10 to 20 lb 443 528 613 698
Climbing hills, carrying 21 to 42 lb 472 563 654 745
Climbing hills, carrying over 42 lb 531 633 735 838
Walking downstairs 177 211 245 279
Hiking, cross country 354 422 490 558
Bird watching 148 176 204 233
Marching, rapidly, military 384 457 531 605
Children's games, hopscotch, dodgeball 295 352 409 465
Pushing stroller or walking with children 148 176 204 233
Pushing a wheelchair 236 281 327 372
Race walking 384 457 531 605
Rock climbing, mountain climbing 472 563 654 745
Walking using crutches 295 352 409 465
Walking the dog 177 211 245 279
Walking, under 2.0 mph, very slow 118 141 163 186
Walking 2.0 mph, slow 148 176 204 233
Walking 2.5 mph 177 211 245 279
Walking 3.0 mph, moderate 195 232 270 307
Walking 3.5 mph, brisk pace 224 267 311 354
Walking 3.5 mph, uphill 354 422 490 558
Walking 4.0 mph, very brisk 295 352 409 465
Walking 4.5 mph 372 443 515 586
Walking 5.0 mph 472 563 654 745
Boating, power, speed boat 148 176 204 233
Canoeing, camping trip 236 281 327 372
Canoeing, rowing, light 177 211 245 279
Canoeing, rowing, moderate 413 493 572 651
Canoeing, rowing, vigorous 708 844 981 1117
Crew, sculling, rowing, competition 708 844 981 1117
Kayaking 295 352 409 465
Paddle boat 236 281 327 372
Windsurfing, sailing 177 211 245 279
Sailing, competition 295 352 409 465
Sailing, yachting, ocean sailing 177 211 245 279
Skiing, water skiing 354 422 490 558
Ski mobiling 413 493 572 651
Skin diving, fast 944 1126 1308 1489
Skin diving, moderate 738 880 1022 1163
Skin diving, scuba diving 413 493 572 651
Snorkeling 295 352 409 465
Surfing, body surfing or board surfing 177 211 245 279
Whitewater rafting, kayaking, canoeing 295 352 409 465
Swimming laps, freestyle, fast 590 704 817 931
Swimming laps, freestyle, slow 413 493 572 651
Swimming backstroke 413 493 572 651
Swimming breaststroke 590 704 817 931
Swimming butterfly 649 774 899 1024
Swimming leisurely, not laps 354 422 490 558
Swimming sidestroke 472 563 654 745
Swimming synchronized 472 563 654 745
Swimming, treading water, fast, vigorous 590 704 817 931
Swimming, treading water, moderate 236 281 327 372
Water aerobics, water calisthenics 236 281 327 372
Water polo 590 704 817 931
Water volleyball 177 211 245 279
Water jogging 472 563 654 745
Diving, springboard or platform 177 211 245 279
Ice skating, < 9 mph 325 387 449 512
Ice skating, average speed 413 493 572 651
Ice skating, rapidly 531 633 735 838
Speed skating, ice, competitive 885 1056 1226 1396
Cross country snow skiing, slow 413 493 572 651
Cross country skiing, moderate 472 563 654 745
Cross country skiing, vigorous 531 633 735 838
Cross country skiing, racing 826 985 1144 1303
Cross country skiing, uphill 974 1161 1348 1536
Snow skiing, downhill skiing, light 295 352 409 465
Downhill snow skiing, moderate 354 422 490 558
Downhill snow skiing, racing 472 563 654 745 Sledding, tobogganing, luge 413 493 572 651
Snow shoeing 472 563 654 745
Snowmobiling 207 246 286 326
General housework 207 246 286 326
Cleaning gutters 295 352 409 465
Painting 266 317 368 419
Sit, playing with animals 148 176 204 233
Walk / run, playing with animals 236 281 327 372
Bathing dog 207 246 286 326
Mowing lawn, walk, power mower 325 387 449 512
Mowing lawn, riding mower 148 176 204 233
Walking, snow blower 207 246 286 326
Riding, snow blower 177 211 245 279
Shoveling snow by hand 354 422 490 558
Raking lawn 254 303 351 400
Gardening, general 236 281 327 372
Bagging grass, leaves 236 281 327 372
Watering lawn or garden 89 106 123 140
Weeding, cultivating garden 266 317 368 419
Carpentry, general 207 246 286 326
Carrying heavy loads 472 563 654 745
Carrying moderate loads upstairs 472 563 654 745
General cleaning 207 246 286 326
Cleaning, dusting 148 176 204 233
Taking out trash 177 211 245 279
Walking, pushing a wheelchair 236 281 327 372
Teach physical education,exercise class 236 281 327 372
Teach exercise classes (& participate) 384 457 531 605
Cycling, mountain bike, bmx 502 598 695 791
Cycling, <10 mph, leisure bicycling 236 281 327 372
Cycling, >20 mph, racing 944 1126 1308 1489
Cycling, 10-11.9 mph, light 354 422 490 558
Cycling, 12-13.9 mph, moderate 472 563 654 745
Cycling, 14-15.9 mph, vigorous 590 704 817 931
Cycling, 16-19 mph, very fast, racing 708 844 981 1117
Unicycling 295 352 409 465
Stationary cycling, very light 177 211 245 279
Stationary cycling, light 325 387 449 512
Stationary cycling, moderate 413 493 572 651
Stationary cycling, vigorous 620 739 858 977
Stationary cycling, very vigorous 738 880 1022 1163
Calisthenics, vigorous, pushups, situps… 472 563 654 745 Calisthenics, light 207 246 286 326
Circuit training, minimal rest 472 563 654 745
Weight lifting, body building, vigorous 354 422 490 558
Weight lifting, light workout 177 211 245 279
Health club exercise 325 387 449 512
Stair machine 531 633 735 838
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, vigorous 502 598 695 791
Rowing machine, very vigorous 708 844 981 1117
Ski machine 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, high impact 413 493 572 651
Aerobics, step aerobics 502 598 695 791
Aerobics, general 384 457 531 605
Jazzercise 354 422 490 558
Stretching, hatha yoga 236 281 327 372
Mild stretching 148 176 204 233
Instructing aerobic class 354 422 490 558
Water aerobics 236 281 327 372
Ballet, twist, jazz, tap 266 317 368 419
Ballroom dancing, slow 177 211 245 279
Ballroom dancing, fast 325 387 449 512
Running, 5 mph (12 minute mile) 472 563 654 745
Running, 5.2 mph (11.5 minute mile) 531 633 735 838
Running, 6 mph (10 min mile) 590 704 817 931
Running, 6.7 mph (9 min mile) 649 774 899 1024
Running, 7 mph (8.5 min mile) 679 809 940 1070
Running, 7.5mph (8 min mile) 738 880 1022 1163
Running, 8 mph (7.5 min mile) 797 950 1103 1256
Running, 8.6 mph (7 min mile) 826 985 1144 1303
Running, 9 mph (6.5 min mile) 885 1056 1226 1396
Running, 10 mph (6 min mile) 944 1126 1308 1489
Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675
Running, cross country 531 633 735 838
Running, general 472 563 654 745
Running, on a track, team practice 590 704 817 931
Running, stairs, up 885 1056 1226 1396
Track and field (shot, discus) 236 281 327 372
Track and field (high jump, pole vault) 354 422 490 558
Track and field (hurdles) 590 704 817 931
Archery 207 246 286 326
Badminton 266 317 368 419
Basketball game, competitive 472 563 654 745
Playing basketball, non game 354 422 490 558
Basketball, officiating 413 493 572 651
Basketball, shooting baskets 266 317 368 419
Basketball, wheelchair 384 457 531 605
Running, training, pushing wheelchair 472 563 654 745
Billiards 148 176 204 233 Bowling 177 211 245 279
Boxing, in ring 708 844 981 1117
Boxing, punching bag 354 422 490 558
Boxing, sparring 531 633 735 838
Coaching: football, basketball, soccer… 236 281 327 372
Cricket (batting, bowling) 295 352 409 465
Croquet 148 176 204 233
Curling 236 281 327 372
Darts (wall or lawn) 148 176 204 233
Fencing 354 422 490 558
Football, competitive 531 633 735 838
Football, touch, flag, general 472 563 654 745
Football or baseball, playing catch 148 176 204 233
Frisbee playing, general 177 211 245 279
Frisbee, ultimate frisbee 472 563 654 745
Golf, general 266 317 368 419
Golf, walking and carrying clubs 266 317 368 419
Golf, driving range 177 211 245 279
Golf, miniature golf 177 211 245 279
Golf, walking and pulling clubs 254 303 351 400
Golf, using power cart 207 246 286 326
Gymnastics 236 281 327 372
Hacky sack 236 281 327 372 Handball 708 844 981 1117
Handball, team 472 563 654 745
Hockey, field hockey 472 563 654 745
Hockey, ice hockey 472 563 654 745
Riding a horse, general 236 281 327 372
Horseback riding, saddling horse 207 246 286 326
Horseback riding, grooming horse 207 246 286 326
Horseback riding, trotting 384 457 531 605
Horseback riding, walking 148 176 204 233
Horse racing, galloping 472 563 654 745
Horse grooming, moderate 354 422 490 558
Horseshoe pitching 177 211 245 279
Jai alai 708 844 981 1117
Martial arts, judo, karate, jujitsu 590 704 817 931
Martial arts, kick boxing 590 704 817 931
Martial arts, tae kwan do 590 704 817 931
Krav maga training 590 704 817 931
Juggling 236 281 327 372
Kickball 413 493 572 651
Lacrosse 472 563 654 745
Orienteering 531 633 735 838
Playing paddleball 354 422 490 558
Paddleball, competitive 590 704 817 931
Polo 472 563 654 745
Racquetball, competitive 590 704 817 931
Playing racquetball 413 493 572 651
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, rappelling 472 563 654 745
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Rugby 590 704 817 931
Shuffleboard, lawn bowling 177 211 245 279
Skateboarding 295 352 409 465
Roller skating 413 493 572 651
Roller blading, in-line skating 708 844 981 1117
Sky diving 177 211 245 279
Soccer, competitive 590 704 817 931
Playing soccer 413 493 572 651
Softball or baseball 295 352 409 465
Softball, officiating 236 281 327 372
Softball, pitching 354 422 490 558
Squash 708 844 981 1117
Table tennis, ping pong 236 281 327 372
Tai chi 236 281 327 372
Playing tennis 413 493 572 651
Tennis, doubles 354 422 490 558
Tennis, singles 472 563 654 745
Trampoline 207 246 286 326
Volleyball, competitive 472 563 654 745
Playing volleyball 177 211 245 279
Volleyball, beach 472 563 654 745
Wrestling 354 422 490 558
Wallyball 413 493 572 651
Backpacking, Hiking with pack 413 493 572 651
Carrying infant, level ground 207 246 286 326
Carrying infant, upstairs 295 352 409 465
Carrying 16 to 24 lbs, upstairs 354 422 490 558
Carrying 25 to 49 lbs, upstairs 472 563 654 745
Standing, playing with children, light 165 197 229 261
Walk/run, playing with children, moderate 236 281 327 372
Walk/run, playing with children, vigorous 295 352 409 465
Carrying small children 177 211 245 279
Loading, unloading car 177 211 245 279
Climbing hills, carrying up to 9 lbs 413 493 572 651
Climbing hills, carrying 10 to 20 lb 443 528 613 698
Climbing hills, carrying 21 to 42 lb 472 563 654 745
Climbing hills, carrying over 42 lb 531 633 735 838
Walking downstairs 177 211 245 279
Hiking, cross country 354 422 490 558
Bird watching 148 176 204 233
Marching, rapidly, military 384 457 531 605
Children's games, hopscotch, dodgeball 295 352 409 465
Pushing stroller or walking with children 148 176 204 233
Pushing a wheelchair 236 281 327 372
Race walking 384 457 531 605
Rock climbing, mountain climbing 472 563 654 745
Walking using crutches 295 352 409 465
Walking the dog 177 211 245 279
Walking, under 2.0 mph, very slow 118 141 163 186
Walking 2.0 mph, slow 148 176 204 233
Walking 2.5 mph 177 211 245 279
Walking 3.0 mph, moderate 195 232 270 307
Walking 3.5 mph, brisk pace 224 267 311 354
Walking 3.5 mph, uphill 354 422 490 558
Walking 4.0 mph, very brisk 295 352 409 465
Walking 4.5 mph 372 443 515 586
Walking 5.0 mph 472 563 654 745
Boating, power, speed boat 148 176 204 233
Canoeing, camping trip 236 281 327 372
Canoeing, rowing, light 177 211 245 279
Canoeing, rowing, moderate 413 493 572 651
Canoeing, rowing, vigorous 708 844 981 1117
Crew, sculling, rowing, competition 708 844 981 1117
Kayaking 295 352 409 465
Paddle boat 236 281 327 372
Windsurfing, sailing 177 211 245 279
Sailing, competition 295 352 409 465
Sailing, yachting, ocean sailing 177 211 245 279
Skiing, water skiing 354 422 490 558
Ski mobiling 413 493 572 651
Skin diving, fast 944 1126 1308 1489
Skin diving, moderate 738 880 1022 1163
Skin diving, scuba diving 413 493 572 651
Snorkeling 295 352 409 465
Surfing, body surfing or board surfing 177 211 245 279
Whitewater rafting, kayaking, canoeing 295 352 409 465
Swimming laps, freestyle, fast 590 704 817 931
Swimming laps, freestyle, slow 413 493 572 651
Swimming backstroke 413 493 572 651
Swimming breaststroke 590 704 817 931
Swimming butterfly 649 774 899 1024
Swimming leisurely, not laps 354 422 490 558
Swimming sidestroke 472 563 654 745
Swimming synchronized 472 563 654 745
Swimming, treading water, fast, vigorous 590 704 817 931
Swimming, treading water, moderate 236 281 327 372
Water aerobics, water calisthenics 236 281 327 372
Water polo 590 704 817 931
Water volleyball 177 211 245 279
Water jogging 472 563 654 745
Diving, springboard or platform 177 211 245 279
Ice skating, < 9 mph 325 387 449 512
Ice skating, average speed 413 493 572 651
Ice skating, rapidly 531 633 735 838
Speed skating, ice, competitive 885 1056 1226 1396
Cross country snow skiing, slow 413 493 572 651
Cross country skiing, moderate 472 563 654 745
Cross country skiing, vigorous 531 633 735 838
Cross country skiing, racing 826 985 1144 1303
Cross country skiing, uphill 974 1161 1348 1536
Snow skiing, downhill skiing, light 295 352 409 465
Downhill snow skiing, moderate 354 422 490 558
Downhill snow skiing, racing 472 563 654 745 Sledding, tobogganing, luge 413 493 572 651
Snow shoeing 472 563 654 745
Snowmobiling 207 246 286 326
General housework 207 246 286 326
Cleaning gutters 295 352 409 465
Painting 266 317 368 419
Sit, playing with animals 148 176 204 233
Walk / run, playing with animals 236 281 327 372
Bathing dog 207 246 286 326
Mowing lawn, walk, power mower 325 387 449 512
Mowing lawn, riding mower 148 176 204 233
Walking, snow blower 207 246 286 326
Riding, snow blower 177 211 245 279
Shoveling snow by hand 354 422 490 558
Raking lawn 254 303 351 400
Gardening, general 236 281 327 372
Bagging grass, leaves 236 281 327 372
Watering lawn or garden 89 106 123 140
Weeding, cultivating garden 266 317 368 419
Carpentry, general 207 246 286 326
Carrying heavy loads 472 563 654 745
Carrying moderate loads upstairs 472 563 654 745
General cleaning 207 246 286 326
Cleaning, dusting 148 176 204 233
Taking out trash 177 211 245 279
Walking, pushing a wheelchair 236 281 327 372
Teach physical education,exercise class 236 281 327 372
Teach exercise classes (& participate) 384 457 531 605
*Weight Training and Strength Training Exercises*
- Muscle Group Exercise Biceps Seated Biceps Curl,
- Dumbell Biceps Standing Biceps Curl,
- Dumbell Biceps Standing Medium-Grip Barbell Curl Biceps
- Standing One-Arm Dumbbell Curl Biceps Biceps Curl,
- Iso-Bar Biceps Biceps Curl,
- Roto-Bar Biceps
- Preacher Bench Medium-Grip Barbell Curl Biceps
- Dumbbell Curl Biceps
- Incline Dumbbell Curl Biceps
- Bicep Machine, Seated Biceps
- Standing Bar Curl, Machine Biceps
- Standing One-Arm Curl, Low Pulley Biceps
- Triceps Triceps Push Down Triceps
- Triceps Rope Pull-down Triceps
- Triceps Reverse Grip Push Down Triceps
- Triceps Extension,Standing,Rope Triceps
- Triceps Extension,Machine,Seated Triceps
- Triceps Extension,Machine,Standing,Bar Triceps
- Triceps Extension,Lying Down Triceps
- Triceps Extension,Overhead,Barbell Triceps
- Triceps Extension,Overhead,Dumbbell Triceps
- Kickbacks,Bent,1-Arm,Dumbbell Triceps
- Kickbacks,Bent,2-Arm,Dumbbell Triceps
- Dips,Bench or Chair
- Forearms(inner) Wrist Curl,Barbell,Palms Up
- Forearms(outer) Wrist Curl,Barbell,Palms Down
- Forearms(inner) Wrist Curl (Wrist Flexion),Neutral Grip
- Forearms(outer) Wrist Curl,Dumbbells,Palm Down
- Forearms(inner,outer) Wrist Roller
- Chest;Shoulder(front);Triceps Bench Press,Barbell
- Chest Flat Bench Press
- Chest Flat Bench Press,Machine
- Chest Flat Dumbbell Press
- Chest(outer) Bench Press,Medium Grip,Barbell
- Chest(outer) Bench Press,Wide-Grip,Barbell
- Chest(outer,upper) Incline Bench Press,Wide-Grip,Barbell
- Chest(upper) Incline Bench Press,Medium-Grip,Barbell
- Chest(upper) Incline Press,Dumbbell
- Chest(upper) Incline Press,Barbell
- Chest(lower) Decline Press,Dumbbells
- Chest(lower) Decline Bench Press,Medium-Grip,Barbell
- Chest(outer,lower) Decline Bench Press,Wide-Grip,Barbell
- Chest(outer) Bent-Arm Lateral,Dumbbells
- Chest(upper) Incline Dumbbell Fly
- Chest(lower) Decline Dumbbell Fly
- Chest(upper) Incline Lateral,Dumbbells
- Chest;Shoulder(front) Flat Dumbbell Fly
- Chest;Shoulder(front);Triceps
- Chest Press Machine
- Chest(upper,inner) Cable Crossover,High Pulley
- Chest;Shoulder(front) Machine Fly
- Chest(inner,upper) Pec Dec Butterfly (Pectoral Fly)
- Chest Straight-Arm Barbell Pullover,Medium-Grip
- Chest Straight Arm Dumbbell Pullover
- Chest Bent-Arm Dumbbell Pullover
- Chest(upper);Triceps Bent Arm Barbell Pullover
- Chest(upper);Triceps Bent Arm Barbell Pullover and Press
- Chest(lower);Triceps Dips
- Chest(upper);Shoulder(front);Triceps Bar Dip,Palms In,Neutral Grip
- Chest;Shoulder(front) Push Ups,Feet on Bench
- Chest;Triceps Push Ups,Floor
- Chest(upper);Shoulder(front);Triceps Push-Up,Elbows Close to Sides
- Chest(upper,lower) Push-Up,Elbows Out
*Nutrition Information for Nutrients,
Vitamins and Minerals*
CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes.
Saturated Fat: • tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils.
• found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Polyunsaturated Fat: • tends to lower blood cholesterol levels
• found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed)
Monounsaturated Fat: • tends to lower LDL cholesterol (the "bad" cholesterol)
• found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado
CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is one’s level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks.
Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body.
• HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis).
• LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis. CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day.
Sugars: • monosaccharides and disaccharides
• found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets. Complex Carbohydrates: • polysaccharides
• found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes. DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
Soluble Fiber: • may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes.
• found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium. Insoluble Fiber: • helps prevent constipation, hemorrhoids, and diverticulosis
• found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery
PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue.
Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein.
SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium.
People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention.
Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.
POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function
Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats
VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States.
If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful.
Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.
Vitamin A • needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light
• sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. Vitamin D • promotes absorption and use of calcium and phosphate for healthy bones and teeth
• sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. Vitamin E • protects red blood cells and helps prevent destruction of vitamin A and C
• sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. Vitamin K • necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.
• sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. Vitamin C (Ascorbic acid) • an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.
• sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits Thiamin (B1) • needed for energy metabolism and the proper function of the nervous system
• sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. Riboflavin (B2) • needed for energy metabolism, building tissue, and helps maintain good vision.
• sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. Niacin • needed for energy metabolism, proper digestion, and healthy nervous system
• sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables Vitamin B6 (Pyridoxine) • needed for cell growth
• sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes Folate (Folic Acid) • promotes normal digestion; essential for development of red blood cells
• sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits Vitamin B12 • needed for building proteins in the body, red blood cells, and normal function of nervous tissue
• sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines Calcium • needed for healthy bones and teeth, normal blood clotting, and nervous system functioning
• sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon Iron • needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells
• sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products Phosphorus • needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body
• sources: milk, grains, lean meats, food additives Magnesium • needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism
• sources: dairy products, meat, fish, poultry, green vegetables, legumes Zinc • needed for cell reproduction, tissue growth and repair
• sources: meat, seafood, and liver, eggs, milk, whole-grain products Pantothenic Acid • needed for energy metabolism
• sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses Copper • needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels
• sources: seafood, nuts, legumes, green leafy vegetables Manganese • needed for enzyme structure
• sources: whole grain products, fruits and vegetables, tea
12 Foods You Must Eat Organic
Eating organic is something we can do both for ourselves and the planet. It makes you feel safe, healthy, and ‘green.’ It is a subject near and dear to my heart.
For the 12 foods listed below, eating organic is much more than a ‘feeling.’ They have been proven to be often drenched in deadly chemicals, so you don’t ever want to put them in your body unless they have that ‘certified organic’ sticker!
There are some other foods that don’t get as much spraying, so you can get away with non-organic for those foods if you have to. Make sure you know the difference!
Why Eat Organic?
1. Better health through reduced allergies and diseases
Organic food is not raised using chemical fertilizers and pesticides. Therefore, it does not contain any traces of these strong chemicals that can affect the human body. This is particularly important for children, fetuses, pregnant women, and/or people with sensitive immune or digestive systems.
2. Better health through more nutrition
Care and maintenance of soil, plus preventive farming methods like crop rotation, create fruits and vegetables that contain up to 50% more vitamins, minerals, and other nutrients than commercially farmed foods.
3. Better taste and quality
Many people believe that because organic is produced in smaller, closer farms, it gets the perfect balance of nutrition, and that attention that creates healthier plants.
4. Save the environment
As harmful chemicals are not used in organic farming, there is minimal soil, air and water pollution, thus ensuring a safer world for future generations to live in.
5. Animal welfare
Animal welfare is an important aspect of producing organic milk, organic meat, organic poultry, and organic fish. People, while eating organic animal products, can feel happy that the animals are not confined to a miserable caged life.
6. Non-genetically-modified
By choosing organic you automatically eliminate genetically modified crops. We are just now beginning to be understood the problems of genetic modification for our bodies and the world.
Why Wouldn't You Eat Organic?
1. It’s expensive; sometimes two or three times the price. This just doesn’t seem fair.
2. The selection of organic produce is not extensive enough.
3. Some stores don’t sell enough organic so the produce sits too long before sale.
This list of foods is called the “Dirty Dozen” and is updated each year at EWG’s Shopper’s Guide.
1. Apples: This healthy powerfood has to look perfect, or many consumers get suspicious. New to the top toxic spot, apples are susceptible to more than 30 insects and at least 10 diseases, so conventional apples are sprayed many times during the growing season. Fungicides and other chemicals are also added after picking to prevent tiny blemishes that can accumulate during storage of up to 9 months. (Read the possible Apple Benefits.)
2. Celery: “Nobody likes to find a caterpillar-damaged stalk in their celery bunch,” says Stuart Reitz, PhD, a research entomologist with the USDA. There are 64 pesticide residues found on celery.
3. Sweet Bell Peppers: The creases in their crowns hold pesticides, so they soak in. They also have less insect-deterring compounds in them.
4. Peaches: Farmers may spray peaches every week or two from bloom to harvest—and peach fuzz can trap pesticides says peach breeder John R. Clark, PhD, a horticulturalist at the University of Arkansas, who peels every one of the thousands of peaches he eats each year. The USDA Pesticide Data Program found 62 pesticide residues.
5. Strawberries: They are delicate and prone to disease, including fungal attacks that can turn them to mush during transit and storage. Millions of pounds of methyl bromide are used every year by California strawberry growers. It damages the ozone layer, so it is banned in many parts of the world. “This chemical has an uncanny ability to damage DNA, which creates a host of problems, ranging from reproductive effects to cancer and neurological damage,” explains Gina Solomon, MD, MPH, chief scientist at Natural Resources Defense Council. “Since the chemical is also highly volatile, it is easy for it to drift and affect workers and nearby communities.”
6. Nectarines: They are closely related to peaches, so they have the same weakness and “need” the same chemical support.
7. Grapes: To prevent that easily-occurring rot, farmers spray aggressively with fungicides. The USDA Pesticide Data Program found 34 pesticide residues.
8. Spinach: Those green leaves are loved by grasshoppers and other insects, and the plants themselves suck up chemicals from the soil. For example, spinach has been shown to contain DDT from the soil, even though DDT was banned over 10 years ago. (You don’t just want to pass on spinach, though. It’s too healthy, as you can read here: Spinach Health Benefits)
9. Lettuce: Like spinach, there are large surface areas to protect. The USDA Pesticide Data Program found 51 pesticide residues.
10. Cucumbers: Without spraying, they can be very delicate. The USDA Pesticide Data Program found 35 pesticide residues.
11. Blueberries: The berries are targets for insects such as blueberry maggots and bagworms. The USDA Pesticide Data Program found 52 pesticide residues.
12. Potatoes: They are sprayed 5 or more times throughout the growing season to protect against various pests. After harvesting, another round of spraying occurs in the packing shed to ward off mold.
Extra foods on the “dangerous” list:
13. Kale/collard greens: Like spinach and lettuce, they have large surface areas that absorb sprays.
14. Cherries: If just one of the western cherry maggots is found in a shipment, the entire load of fruit must be dumped, so growers spray out of fear of losing their crops.
15 Foods That Have the Least Amount of Chemicals
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe – domestic
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
Note: Many of these foods we consider powerfoods. You can read their many health benefits by following the links above.
One way to remember the difference between the toxic and safe lists:
Is Organic Always Safe?
Some people are still a little cautious of the organic produce food found in large regular stores, which you can’t always verify.
I prefer to buy my food at the farmers’ market, where I know exactly where it is coming from. You get to know the farmers and their integrity. Also, I do tend to buy according to the Dirty Dozen and the 15 least contaminated produce types. (You can read more about farmers’ markets and find one close to you here: The Joy of Farmer’s Markets)
One Person's Personal Strategy
The ‘Dirty Dozen’ is a list I take seriously, and I will not buy the produce on them unless they are organic. I have a history of poor health. If there is an occasion where I buy non-organic, I soak them in my favorite fruit and vegetable rinse that takes away some of the chemical. Nothing can remove all the chemicals, so if organic strawberries are not in my budget, then I really don’t eat strawberries.
If you do not care about putting chemicals into your body, then do it for the earth and for the poor workers that are getting sick from working with these toxic chemicals. For instance, methyl iodide (used in strawberries) is a serious health risk to the people who work in the strawberry fields and to the families who live nearby. They are getting sick from it. Fortunately, in the summer, I can grow my own strawberries and know a good farmer that grows organic ones.
For the 12 foods listed below, eating organic is much more than a ‘feeling.’ They have been proven to be often drenched in deadly chemicals, so you don’t ever want to put them in your body unless they have that ‘certified organic’ sticker!
There are some other foods that don’t get as much spraying, so you can get away with non-organic for those foods if you have to. Make sure you know the difference!
Why Eat Organic?
1. Better health through reduced allergies and diseases
Organic food is not raised using chemical fertilizers and pesticides. Therefore, it does not contain any traces of these strong chemicals that can affect the human body. This is particularly important for children, fetuses, pregnant women, and/or people with sensitive immune or digestive systems.
2. Better health through more nutrition
Care and maintenance of soil, plus preventive farming methods like crop rotation, create fruits and vegetables that contain up to 50% more vitamins, minerals, and other nutrients than commercially farmed foods.
3. Better taste and quality
Many people believe that because organic is produced in smaller, closer farms, it gets the perfect balance of nutrition, and that attention that creates healthier plants.
4. Save the environment
As harmful chemicals are not used in organic farming, there is minimal soil, air and water pollution, thus ensuring a safer world for future generations to live in.
5. Animal welfare
Animal welfare is an important aspect of producing organic milk, organic meat, organic poultry, and organic fish. People, while eating organic animal products, can feel happy that the animals are not confined to a miserable caged life.
6. Non-genetically-modified
By choosing organic you automatically eliminate genetically modified crops. We are just now beginning to be understood the problems of genetic modification for our bodies and the world.
Why Wouldn't You Eat Organic?
1. It’s expensive; sometimes two or three times the price. This just doesn’t seem fair.
2. The selection of organic produce is not extensive enough.
3. Some stores don’t sell enough organic so the produce sits too long before sale.
This list of foods is called the “Dirty Dozen” and is updated each year at EWG’s Shopper’s Guide.
1. Apples: This healthy powerfood has to look perfect, or many consumers get suspicious. New to the top toxic spot, apples are susceptible to more than 30 insects and at least 10 diseases, so conventional apples are sprayed many times during the growing season. Fungicides and other chemicals are also added after picking to prevent tiny blemishes that can accumulate during storage of up to 9 months. (Read the possible Apple Benefits.)
2. Celery: “Nobody likes to find a caterpillar-damaged stalk in their celery bunch,” says Stuart Reitz, PhD, a research entomologist with the USDA. There are 64 pesticide residues found on celery.
3. Sweet Bell Peppers: The creases in their crowns hold pesticides, so they soak in. They also have less insect-deterring compounds in them.
4. Peaches: Farmers may spray peaches every week or two from bloom to harvest—and peach fuzz can trap pesticides says peach breeder John R. Clark, PhD, a horticulturalist at the University of Arkansas, who peels every one of the thousands of peaches he eats each year. The USDA Pesticide Data Program found 62 pesticide residues.
5. Strawberries: They are delicate and prone to disease, including fungal attacks that can turn them to mush during transit and storage. Millions of pounds of methyl bromide are used every year by California strawberry growers. It damages the ozone layer, so it is banned in many parts of the world. “This chemical has an uncanny ability to damage DNA, which creates a host of problems, ranging from reproductive effects to cancer and neurological damage,” explains Gina Solomon, MD, MPH, chief scientist at Natural Resources Defense Council. “Since the chemical is also highly volatile, it is easy for it to drift and affect workers and nearby communities.”
6. Nectarines: They are closely related to peaches, so they have the same weakness and “need” the same chemical support.
7. Grapes: To prevent that easily-occurring rot, farmers spray aggressively with fungicides. The USDA Pesticide Data Program found 34 pesticide residues.
8. Spinach: Those green leaves are loved by grasshoppers and other insects, and the plants themselves suck up chemicals from the soil. For example, spinach has been shown to contain DDT from the soil, even though DDT was banned over 10 years ago. (You don’t just want to pass on spinach, though. It’s too healthy, as you can read here: Spinach Health Benefits)
9. Lettuce: Like spinach, there are large surface areas to protect. The USDA Pesticide Data Program found 51 pesticide residues.
10. Cucumbers: Without spraying, they can be very delicate. The USDA Pesticide Data Program found 35 pesticide residues.
11. Blueberries: The berries are targets for insects such as blueberry maggots and bagworms. The USDA Pesticide Data Program found 52 pesticide residues.
12. Potatoes: They are sprayed 5 or more times throughout the growing season to protect against various pests. After harvesting, another round of spraying occurs in the packing shed to ward off mold.
Extra foods on the “dangerous” list:
13. Kale/collard greens: Like spinach and lettuce, they have large surface areas that absorb sprays.
14. Cherries: If just one of the western cherry maggots is found in a shipment, the entire load of fruit must be dumped, so growers spray out of fear of losing their crops.
15 Foods That Have the Least Amount of Chemicals
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe – domestic
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
Note: Many of these foods we consider powerfoods. You can read their many health benefits by following the links above.
One way to remember the difference between the toxic and safe lists:
- The safe foods have thick rinds that you usually don’t eat. There are a few exceptions; for example, asparagus and mushrooms spring up so fast that the insects don’t have time to attack. Sweet potato has its own unique bug protection.
- The dangerous list can be generalized as the foods that have lots of surface area, such as leaves or skin, which we eat.
Is Organic Always Safe?
Some people are still a little cautious of the organic produce food found in large regular stores, which you can’t always verify.
I prefer to buy my food at the farmers’ market, where I know exactly where it is coming from. You get to know the farmers and their integrity. Also, I do tend to buy according to the Dirty Dozen and the 15 least contaminated produce types. (You can read more about farmers’ markets and find one close to you here: The Joy of Farmer’s Markets)
One Person's Personal Strategy
The ‘Dirty Dozen’ is a list I take seriously, and I will not buy the produce on them unless they are organic. I have a history of poor health. If there is an occasion where I buy non-organic, I soak them in my favorite fruit and vegetable rinse that takes away some of the chemical. Nothing can remove all the chemicals, so if organic strawberries are not in my budget, then I really don’t eat strawberries.
If you do not care about putting chemicals into your body, then do it for the earth and for the poor workers that are getting sick from working with these toxic chemicals. For instance, methyl iodide (used in strawberries) is a serious health risk to the people who work in the strawberry fields and to the families who live nearby. They are getting sick from it. Fortunately, in the summer, I can grow my own strawberries and know a good farmer that grows organic ones.
12 Surprising Uses for Honey
1. Heal Wounds, Cuts, Scrapes & Burns. Don’t reach for the Neosporin the next time you cut or burn yourself — simply apply honey to the affected area. Honey works as a natural antiseptic.
2. Soothe Sore Throats and Coughs. Combine honey with the juice of one lemon and drink. It works like a wonder!
3. Remove Parasites. Hopefully you’ll never have to use this trick, but if you do, combine equal parts honey, vinegar and water and drink. The combination of these three ingredients is the perfect parasite killer.
4. Moisturize Dry Skin. Honey is a fantastic moisturizer, especially on dry patches, like your elbows or hands — even your lips! Rub onto your dry, patchy skin and let it sit for about 30 minutes before washing off. Honey also makes a great lip balm!
5. Condition Damaged Hair. Honey is a great natural conditioner. You can simply add a teaspoon of the stuff to your regular shampoo to smooth your damaged locks. You can also combine it with olive oil for a deeper conditioning. Let it soak for 20 minutes with your hair wrapped in a towel before shampooing as usual.
6. Have an Amazing Bath. Relax your body and soak your skin in a soothing bath. Add 2 tablespoons of honey to 1 cup of hot water and let it dissolve for about 10 minutes. Add 2 or 3 drops of lavender essential oil and add it to your bath.
7. Remove Acne. Stubborn acne can really benefit from a small daily dab of honey. Place a band-aid over the pimple, and take it off 30 minutes later.
8. Give Yourself a Facial. Combine 2 teaspoons of milk with 2 tablespoons of honey. Cover your face with the mixture and let it sit for 10 minutes before washing off.
9. Boost Your Energy. Quit turning to coffee for your daily energy boost! Replace your cup of Joe with a cup of tea. Mix in a tablespoon or so of honey.
10. Substitute Honey for Sugar in Baking. For every cup of sugar a recipe calls for, replace it with 3/4 cup of honey. For best results, add 1/4 teaspoon of baking soda and reduce another liquid in your recipe by 1/4 cup. Also, reduce the oven temperature by 25 degrees.
11. Make Almond Milk from Scratch. You’ll find a great recipe here.
12. Make Infused Honeys. Why have plain old regular honey when you can have ginger lime honey or hot pepper honey?! For these and more infused honey recipes, click here.
2. Soothe Sore Throats and Coughs. Combine honey with the juice of one lemon and drink. It works like a wonder!
3. Remove Parasites. Hopefully you’ll never have to use this trick, but if you do, combine equal parts honey, vinegar and water and drink. The combination of these three ingredients is the perfect parasite killer.
4. Moisturize Dry Skin. Honey is a fantastic moisturizer, especially on dry patches, like your elbows or hands — even your lips! Rub onto your dry, patchy skin and let it sit for about 30 minutes before washing off. Honey also makes a great lip balm!
5. Condition Damaged Hair. Honey is a great natural conditioner. You can simply add a teaspoon of the stuff to your regular shampoo to smooth your damaged locks. You can also combine it with olive oil for a deeper conditioning. Let it soak for 20 minutes with your hair wrapped in a towel before shampooing as usual.
6. Have an Amazing Bath. Relax your body and soak your skin in a soothing bath. Add 2 tablespoons of honey to 1 cup of hot water and let it dissolve for about 10 minutes. Add 2 or 3 drops of lavender essential oil and add it to your bath.
7. Remove Acne. Stubborn acne can really benefit from a small daily dab of honey. Place a band-aid over the pimple, and take it off 30 minutes later.
8. Give Yourself a Facial. Combine 2 teaspoons of milk with 2 tablespoons of honey. Cover your face with the mixture and let it sit for 10 minutes before washing off.
9. Boost Your Energy. Quit turning to coffee for your daily energy boost! Replace your cup of Joe with a cup of tea. Mix in a tablespoon or so of honey.
10. Substitute Honey for Sugar in Baking. For every cup of sugar a recipe calls for, replace it with 3/4 cup of honey. For best results, add 1/4 teaspoon of baking soda and reduce another liquid in your recipe by 1/4 cup. Also, reduce the oven temperature by 25 degrees.
11. Make Almond Milk from Scratch. You’ll find a great recipe here.
12. Make Infused Honeys. Why have plain old regular honey when you can have ginger lime honey or hot pepper honey?! For these and more infused honey recipes, click here.