FIT BITS

If you have a fitness or nutrition tip you would like to share, Email me and share your secret with others like you who are trying to become, fitter, healthier and live a more active lifestyle.

Being inactive contributes to at least 17 chronic diseases and is responsible for 250,000 deaths a year. Only cigarette smoking kills more people (400,000) More people die from lack of exercise than from alcohol, firearms, illicit drugs and motor vehicle accidents combined. Lack of activity is a “modern plague.”
Rennie Roberts…San Diego, Ca

A daily diet that is made up of less than 10 percent fat makes it difficult for your body to process the necessary, fat-soluble vitamins A, E, D and K. The effects of deficiencies can range from difficulty seeing at night to impaired blood clotting. And a diet too low in fat may also lack certain essential fatty acids that help protect against heart disease. If you do have a low fat intake and take a multivitamin with A, E, D and K you can maximize the vitamin’s benefits by taking it with your fattiest meal of the day.
Heather Jobs…Hartford, Ct

If you’ve been sick during the past two weeks, consider delaying your next long run or hard workout at the gym. A recent study suggests that a recent illness, current use of medications, and regular use of alcohol play a big part in whether you’ll get injured during a hard workout. Men were found to be at a higher risk for hamstring and calf problems while women were at a higher risk for hip injuries.
Rick Richardson…Toronto, Ont.

In the world of foods and exercise physiology they use what is referred to as Kilocalorie (kcal) which is a thousand small calories. Also 1 watt (W) = 0.0143 kcal per minute.
Mari Warner…Phoenix, Az

For optimum fat burning, you should exercise at a level hard enough to raise your heart rate to 70 to 85 percent or higher of your maximum heart rate, which is expressed as 220 minus your age. At low-intensity exercise lasting 20 minutes or longer at approximately 50 percent of your maximum heart rate, fat supplies as much as 90 percent of your fuel requirements. Higher intensity aerobic exercise at roughly 75 percent of your maximum heart rate burns a smaller percentage of fat (approximately 50 to 60 percent), but results in more total calories burned overall, including more fat calories. To illustrate this concept, here’s an example of an individual exercising at two different exercise intensities. At 50 percent of your maximum heart rate, you burn approximately 7 calories a minute, 90 percent of which come from fat. At 75 percent of your maximum heart rate, you burn approximately 14 calories a minute, 60 percent from fat. So at 50 percent intensity, where 90 percent of the calories are from fat, you are burning only 6.30 fat calories per minute (0.90 x 7 calories/minute), but at 75 percent intensity, where only 60 percent of the calories are from fat, you are burning as much as 8.40 fat calories per minute (0.60 x 14 calories/minute).

In short, you burn more total fat calories at higher intensities. If it is difficult for you to exercise at a high intensity, try increasing your exercise duration – how long you exercise. You can burn just as much fat at a lower intensity by working out longer as you can by exercising at a higher intensity. To increase your rate of fat loss, gradually increase your aerobic exercise sessions from 30 to 60 minutes or strive for longer distances.
Sharon Mann…Arvada, Ca

Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are not doing it correctly and will be sore after exercising.
Karen Hapkin…Roenoak, Va

Swimming can be very demanding for the beginner swimmer. Exercise at a comfortable pace and periodically check your heart rate to make sure you’re staying in your training range. We recommend that beginners swim 12-20 minutes, building endurance with time. As you progress, you’ll be able to swim farther and faster at each workout, and the efficiency of your strokes will improve. Intermediate swimmers should swim 20-30 minutes and advanced swimmers 30-60 minutes. The freestyle, or crawl, is the most efficient and strenuous stroke. A 150 pound person burns about 8.5 calories a minute swimming freestyle.
Linda Lilwitch…San Diego, Ca

Taking a day off from your workout won’t kill you, so go ahead! Of course we’ll miss you, but a short break in your regular workout routine can help you stay motivated, enjoy your workouts again and even improve your results (but not until you start working out again). Just be careful, if you stay away too long, your healthy habits can easily become a fading memory!
Dean May…Chandler, Az

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
Melony Melanick…Birmingham, Al

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Brooke Akleerose…Willmington, De

Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
Joyce James…Fremont, Co

Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
David Cybro…Sacramento, Ca

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
Sherry Brent…Birmingham, Al

Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Terry Tidahl…Calgary, Ab

Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
Susan Walick…Orange Park, Fl.

Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list and make adjustments. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
Jason Lampkin…Denver, Co

Make changes gradually. Just as there are no “super foods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
Donna Prescott…Alexandria, Va

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Donna White…Lorton, Va

If exercising outdoors in the sun, don’t forget to protect yourself from the sun. A good waterproof sunscreen with enough SPF to last throughout your outdoor activities, a baseball cap and sunglasses are all it takes to protect against the harmful rays of the sun. If you’re exercising outdoors at night, wear reflective clothing and run against traffic, to see what’s coming at you.
Sonia Soloaly…Columbia, Md

Cold weather brings about layers and layers of clothing to stay warm during exercise. However, a common winter workout problem isn’t that someone wears too little clothing, but, rather, too much. Exercise raises the body temperature significantly. It’s a good idea to wear several layers that you can peel off as you warm up, allowing for your body to breathe, and avoid overheating.
Barb Dekat….Edmonton, Ab

Drink water like a camel… you can’t possibly drink enough but try anyway. If you’re thirsty you’re more then likely already on your way to being dehydrated even if you’re not sweating. Prevent dehydration and replace fluids and electrolytes before it’s too late
Cathy Shanahan…Littlerock, Ar

Pectoral muscles are not your breasts. The pectoral muscles are actually located underneath your breast tissue. Developing the muscles with strength training exercises can actually lift your breasts and make them appear firmer.
Tony Baxter…Dover, De

Believe it or not, the mirrors on health club walls have a purpose other then vanity. Instead of checking out your bulging biceps or your flat stomach between sets, try looking at your form and technique during your sets. Not only will this reduce your risk of injury, it will also help make each exercise more efficient.
Jockie Poshman…Laguna Beach, Ca

“Washboard” abdominal muscles are a common goal in the fitness industry. Here’s a news flash, almost everyone has washboard abs, they just have all that “dirty laundry” (i.e. fat!) sitting on them and you can’t see them. The only way to see those highly sought after ripples of flesh is to get rid of that “dirty laundry” and burn fat.
Mollie Rose…Scottsdale, Az

Five A Day is a great step toward fighting disease. Fruits and vegetables, along with whole grains, can play a role in fighting heart disease and several forms of cancer. Five A Day, however, is just the start. The ideal goal is eight to 10 servings per day. It’s not as hard as you may think, and the benefits are worth the effort.
Rachel Bongemp….Newington, Ct

Fruit flavor in a juice doesn’t mean fruit nutrition. The label “100% fruit juice” is the key to getting fruit nutrition. Beverages labeled fruit drink, fruit cocktail, or fruitade may contain added sugars which often replace fruit nutrition. These added sugars may also increase the calories.
Derek Sitzz…Niagara Falls, On

Confusion about calories continues to plague Americans. Separating the fact from the fable is not easy. Myths range from — margarine has fewer calories than butter to potatoes make you fat. Given that 55% percent of Americans are overweight, it’s easy to understand why the calorie myths abound. The facts are simple, 3500 calories equal one pound, to gain or lose, you need to add or subtract 3500 calories. The reason most Americans get in trouble with weight is two-fold, we eat large portions and burn very few calories. To turn your calories around pull out the Food Guide Pyramid and plan your choices accordingly. Next set-up a regular physical activity program – walk, swim, jog, or do something aerobic most days of the week. When you change calories in and calories out, your weight will also change.
Janet Summer…Fresno, Ca

Fiber is important to a child’s health–and an eating plan high in fiber with moderate amounts of fat may help children reduce their risk of developing heart disease and some types of cancer later in life. The amount of fiber kids need is based on their age. Determine the amount of fiber for kids from three to 18 by adding their age and five for the grams they need per day. So, for a seven year old, it’s 12 grams each day.
George Banks…Houston. Tx

To make long term changes in your weight and body fat, start with small changes. Add physical activity–walk, bike, dance or enjoy other aerobic activity once a week –as this gets comfortable, slowly increase to everyday. Change your eating habits in the same way. Reduce high fat foods, then high cal, and adjust portions. Slow and gradual changes result in long term success.
Peggy Reese…Mobile, Al

Fiber is found in plants and consists of two types, soluble and insoluble. Soluble fiber is found in oats, peas, beans, and certain fruits. Soluble fiber helps lower cholesterol by binding with it so it’s not absorbed. Insoluble fiber is found in wheat, potatoes, and certain fruits and vegetables. Insoluble fiber helps maintain regularity. The average intake of fiber is 12 to 15 grams per day, the amount needed is 20 to 35 grams. Increase your intake of grains, beans, fruits and vegetables gradually, one new food each week is a good plan. Along with more fiber, include plenty of water to help prevent constipation.
Alixis Gemmay…Gilroy, Ca

Migraine headaches occur for a variety of reasons. For some people, certain foods seem to trigger the migraine. But the answers to why and what foods are still unclear, if you think there might be a connection with your headaches take action. Write down what you eat and when you get a migraine, check to see if the pattern is always the same. You may then find that eliminating certain foods makes life easier. Some foods seem to be connected more often, so you might try to limit–cheese, chocolate, red wine, and caffeine. However, remember that several factors can influence migraine development, so don’t get discouraged if you can’t see a pattern.
Simon Monty…Tucson, Az

Building muscle mass is a simple two step process. The first step is to work those muscles and the second is to provide the proper type of fuel. You may think protein is the best fuel, but that is a myth. Muscles work on calories, which should be predominately carbohydrates. The remainder of the calories are divided between fat and protein. Too much protein can result in nutrient imbalance, kidney strain, dehydration, and excess body weight. Protein is not stored for future use, so over consumption results in extra calories that are either burned or stored.
John Schick…Modesto, Ca

Carbohydrates yield readily available glucose and are the best fuel for the body. Skipping carbohydrates is like trying to drive your car with oil instead of gas. Many popular diets claim eating only protein is magical, that combining carbohydrates and protein is harmful, or even low-fat is the way to weight gain. The facts for weight loss are very simple and not too glamorous. Weight loss occurs when you burn more calories than you consume. You can change calories in one of three ways–eat fewer calories, exercise more, or do a little of both.
Irene Craig…Victoria, Bc

More than 90 percent of all people who lose weight by dieting gain it back. Dieting is different from changing your eating habits, opting to eat more fruits and vegetables and much less fat. Dieting is temporary deprivation. Eating healthy means developing a new mind set. The real trick to losing weight is a lifelong pattern of moderate exercise.
Steve Tam…Washington, Dc

Most people should know by now that meat is a poor source for quick energy. That’s true of all protein. The ideal pre-game meal is one packed with carbohydrates (pasta, whole grains, potatoes, bread). Carbohydrates are the best and most easily utilized form of energy. Also, your pre-game meal isn’t all that important. The truth is, the energy for your workout today is based on foods you ate yesterday.
Cris Cockburn…Jacksonville, Fl