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Prenatal Fitness for Mom and BABY

Ya know - when I was pregnant I exercised faithfully every day - one hour. Yes - we have to make modifications to our exercise routines for both Mom & baby safety - however I was at it at least one hour a day. I attributed my very speedy deliveries to my exercise & I was thrilled with that. However, if I would have known 24 years ago when I was pregnant with my first - all that I do now about prenatal fitness for baby's health - I don't think I would have stopped - ever - my physical activity during my waking hours. As a Mom - we know everything is all about our kids - we will do anything for them. We take our prenatal vitamins & hopefully eat a healthy diet, stop smoking (forever I hope) stop drinking - getting our exercise while we are pregnant is right up there in terms of taking care of baby.
As host of Eat Exercise Live - I have the great fortune to talk daily with the ultimate researchers. I am not at the mercy of reading magazines where often times writers are paid to support certain products, beliefs - very often it is more about the money than conveying accurate information.
Recently I have just completed a series of the many blessings we bestow upon our children by exercising throughout our pregnancies. Let me share some of the more overwhelming points.
Thanks to the great research of Dr. Linda May of the Kansas City University of Medicine & Biosciences - we now know that mom's prenatal exercise actually strengthens baby's heart. Exercise is fabulous for everybody's heart - but the placenta adapts providing the developing heart a stronger fetal heart rate. You know the corny song - "a heart beat is a love beat" - what better way to show love to baby by giving him or her a stronger heart. Researchers are tracking these children into childhood - and the news is fabulous. We are seeing long lasting effects of the stronger fetal heart rate. Researchers are still trying to determine the various ways this prenatal exercise can be boosting baby's heart health - but fact is - it is great for us and baby - let's do it!
I also had the privilege of Interviewing brilliant social psychologist Dr. Richard Nisbett of the University of Michigan - author of many books & texts on how we learn - how we acquire intelligence. According to Dr. Nisbett - exercise at all ages - prenatal through seniors - increases IQ & cognitive abilities. We all want Baby Genius - according to Nisbett if we exercise while we are pregnant & we breast feed - we can substantially increase baby's IQ. Again - we keep discovering reasons why this works - the fact is it does. Give baby every opportunity to excel in life.
I think this is absolutely the most fascinating research - There are many studies that show the long term effect of prenatal fitness for mom - how 'bout the one from the IOM that studied women 16 years after the birth of baby - & the women who exercised during pregnancy and had an appropriate weight gain had much lower incidence of metabolic syndrome. How bout the studies that show us women who eat more fast foods during pregnancy not only gain more excess weight themselves - but baby is born with greater adiposity. As I said in a previous article - there is nothing cute about baby fat. However, it is very cool to know we can help make our baby's more intelligent & give them a stronger heart, by moms sticking to an exercise routine through out pregnancy. Imagine how many other benefits there are to prenatal exercise we haven't discovered yet. Everybody wins!

Health Instead of Letting Health Stress You

Health is everywhere these days. You can't open a newspaper or turn on a television without seeing health in the news. Like it or not, health is all around us. Why is this? Well, for starters, it is important. Most notably, health is a hot topic because we have let it become an area of stress in our lives.
Think about the news stories that we see along with health. What else is on the news? There is war, political scandals, crime and crisis. All of these subjects have one thing in common: Stress. When we see these stories they evoke emotion and cause us to feel anxiety.
How did health get on this list? Shouldn't we be feeling good about health and healthy living? Well, we should be, but unfortunately that isn't the kind of story we are getting. We are getting the lack of health in most news stories. One can argue that this is simply because that is the state we are in now. Our health has gotten so bad that there is only bad news to report.
One can say that. In fact, I've said that we are in a serious situation regarding our health. I see the news, so I know that there are general problems. More importantly, I work with people, so I see that there are personal problems.
I see that we all want to be healthy. I also see that it is difficult for the average person to be as healthy as they want to be. I see that the status quo is actually causing more and more problems for us and making it more and more difficult to live healthy or even to avoid declining health in our lives.
What can we do? It is important that we emphasize the word DO. If we do nothing, we will continue to go down the path of poor health. By closing our eyes and taking what is given, we will not get where we want to go. By eating what is offered at the cheapest, most convenient foods, we will not get where we want to go. By letting our schedules be made for us and going with the flow, we will not get where we want to go.
The only way to take the stress out of health is to switch things around. We have to stress health. By stressing health, we can stop letting health stress us. This is more than just a play on words.
Think about it:
When we see the stories about health on the news, what are they telling us? They are telling us that the health of the world is in jeopardy and we are all heading the wrong direction. They are telling us that what we are doing is killing ourselves and our kids. They are telling us that we are not doing it right and are suffering the consequences now and in the future.
As we continue to hear messages like this, it gets easier to believe them. It gets easier to look at our own routine and say, "Wow, I am unhealthy." While it may be true, it doesn't mean that things have to stay this way.
That is the first step in turning things around. We need to understand that health is ongoing and long-term. Health is not a one day or one week topic. The studies and reports that we see are done over many months and even years. That data may point to negative trends, but that doesn't mean we can't change them.
That is the next step in turning things around. We have to change. If you are going with the flow and taking only what's given, you are likely part of the trends that we are reading about and seeing on the news. If you are not actively focused on your own health, you are likely stressing about it.
By looking long-term at the life you really want, you can start to make changes to make it a reality. By doing nothing, you can only give yourself more issues to stress about. No one wants to be unhealthy. No one wants stressed out. But for some reason that doesn't seem to be enough to motive us to change.
Maybe a new way of looking at health will help motivate people. Maybe we just need to change our focus. Letting health issues stress us is only going to lead to more stress. Physical, emotional, financial and all other kinds of stress will be the norm if we are not actively managing our health. All we have to do is reverse that model by stressing health. More importantly, we are stressing healthy habits. When we have health we are able to stress the important aspects of life: feeling good, having energy and enjoying our time. Without them we simply stress over the problems that come with poor habits.
It may be a play on words, but stressing health instead of letting it stress you can really be the key to changing the trends. By making health an emphasis at home, work and school, we can take control. That control allows us to stop stressing about the problems of poor health and start reaping the benefits of good health.

Business Health Expert Joe Byrd uses his passion and expertise to bring business and health together. He integrates health education in lifestyle topics such as Stress Management, Weight Management, and Smoking Cessation into businesses in order to accomplish the following:
Improving Employee Health
Decreasing Health Care Spending
Increasing Your Employee Productivity
Improving Employee Satisfaction and Retention

Silver Sneakers Fitness Program

The importance of physical activity for older adults is being studied more frequently, with many conclusions showing that the more active older adults are, the more likely they are able to prevent the onset of diseases. Exercise has proven beneficial in preventing heart disease and to control other conditions such as arthritis and diabetes.

In order for older adults to maintain a healthy lifestyle and help them get the exercise they need, there's a fun solution older adults are raving about in Utah, called the Healthways SilverSneakers Fitness Program. SilverSneakers is the nation's leading fitness program designed exclusively for older adults, and is available at no additional cost to eligible Medicare members. In Utah, this program is offered to eligible members of Humana and SecureHorizons by UnitedHealthcare.

This unique program allows older adults to take charge of their health and maintain an active, independent lifestyle. "The long-term health benefits of regular exercise for older adults are compelling," says Steve Lindstrom, Healthways senior vice president of Active Living. "In addition to helping seniors stay physically healthy, SilverSneakers also offers a great way for them to socialize, meet new friends and have fun."

Every enrolled member of SilverSneakers receives a membership at any participating fitness center, where members can take advantage of conditioning classes, exercise equipment, pool, sauna and other amenities. At each fitness center, there is a specially trained senior advisor to introduce the member to the program and acquaint the member with the site.

Every site offers customized SilverSneakers classes which allow the member to improve their strength, flexibility, balance and endurance. Additionally, health education seminars and other events that promote the benefits of a healthy lifestyle are available.

"It's those important extras such as social events, health education seminars and health screening for such conditions as high blood pressure, cholesterol and flu shot availability that play such an important role in the overall success of the program," said Mr. Lindstrom. Members also have the opportunity to take advantage of the national reciprocity feature of the program, which allows access to any of the certified 2,600 plus participating locations across the nation while traveling.

SilverSneakers was designed specifically to encourage Medicareeligible individuals to increase their levels of physical activity and motivate them to continue to be active. As of September 2007, the SilverSneakers program is offered in 49 states at no additional cost to more than 3 million Medicareeligible individuals through its national network

How They Contribute to Weight Gain and Poor Health

There is no quick fix for fat loss, optimal health, and longevity. But, the good news is that there is a way, and I can help you down that path.   I am not interested in attacking any particular product or program by name. However, I do want to expose the truth about the $58 billion Diet Industry (and rising). Many of the programs and products marketed today are basically gimmicks full of false promises, magic potions, and misleading propaganda. Most of these counter-productive systems result in yo-yo dieting and can be quite dangerous. My hope is that the next time another quick-fix diet system (or product) surfaces, you will know better than to believe the hype, or at least that you'll think twice before you waste your time, money, health, and sanity. In fact, no sensible diet program will ever compromise your physical or mental health for the sake of looking good!   

Commonly used formulas for fat-loss diets:  

Liquid Diets

• Most are low-calorie diets
• Less than 1000 daily calories translates to starvation
• Do you plan on living only on liquids for the rest of your life?

 Low-Calorie Diets

• Any diet of less than 1000 daily calories will slow your metabolism and put you at a nutritional risk that could lead to health problems
• Reduced energy levels
• Decrease in water weight, not necessarily fat

 High-protein, Low-carbohydrate, High-fat Diets

• Too much protein can put undue stress on your kidneys and other internal organs which could lead to health problems
• High amounts of calories from protein, if not used for their intended purpose, can convert to body fat
• Fat burns in the flame of a carbohydrate-thus you need carbohydrates to help metabolize fat
• Carbohydrates are needed for energy and exercise
• Carbohydrates are necessary for brain function-without them you will inhibit your ability to concentrate, calculate, and coordinate, and your memory and moods will be affected
• High-protein, low-carbohydrate diets can put you into a state of ketosis, which is not healthy and can lead to loss of lean body mass
• Carbohydrates provide fiber, whereas fats and animal protein contain no fiber
• Low-carbohydrate diets often result in water loss, not fat loss
• High-fat intake converts easily to body fat and is unhealthy

 Low-Protein, High-Carbohydrate, No-Fat Diets

• Protein is necessary for every cell in the body so a lack of protein can cause deficiencies and health problems
• Protein is needed for muscle growth, maintenance, and repair
• Excess carbohydrates can convert to body fat
• High carbohydrates can cause bloat and puffiness
• It is impossible to avoid dietary fats-fat is found in many foods naturally
• Some fat is necessary for health and vitality-too little fat can cause a deficiency in fat-soluble vitamins and essential fatty acids

 One Meal per Day Diet

• Eating smaller meals throughout the day is important for utilizing calories more efficiently and creating a constant energy level; both are important in the overall fat-loss and better health equation
• Eating one meal (or two) per day does not generate a steady blood glucose level
• Eating one meal per day promotes over-eating especially if that one meal is eaten at night-starving all day causes you to eat everything in sight
• Eating one meal per day promotes bad food choices because excessive hunger will cause you to be less selective with your food choices

 One Type of Food Diet

• Too much of one type of food causes nutritional imbalances and deficiencies which can lead to health issues both short- and long-term
• All-fruit diets result in water-weight loss, not fat loss
• This type of diet can eventually lead to muscle loss, which is directly linked to your metabolism. Since more lean-body mass means a more active metabolic rate, you will lose fat more quickly by maintaining and/or increasing your LBM.

 Processed, Packaged, and Man-Made Food Diet

• Nutritional value is reduced or eliminated when foods are altered from their natural state
• When you cut calories, you lose weight. However, if you only eat packaged, processed, and man-made foods, your weight-loss potential will be limited by food quality, and your health may be compromised
• Our bodies cannot properly metabolize most additives and preservatives
• Our goal is to lose fat, gain health, function and feel better, and live longer. Consuming unnatural foods is detrimental to this goal.

Diet Supplements, Diet Pills, Potions, and Products

In this age of quick fixes, many women try to become healthier and leaner through massive intake of supplements and so-called "fat burners" (via drinks, bars, and pills), but there is no magic pill, drink, or bar that will ensure good health, weight loss, or a long life. Keep in mind; the consumption of supplements in excess can cause health issues.   The use of diet pills may help you lose weight initially, but once you get off them the weight will return and you will end up heavier than before. Also, diet pills have short-term side effects and may lead to medical problems. As far as magic potions and products like creams and gadgets-they don't work!  

One Part of the Equation Diet

• Diet programs that tell you to JUST eat less, or eat better, or eat low glycemic foods, or eat only raw foods, or eat six meals per day, or just cut the sugar, or just exercise, etc. may be good ideas and very helpful to your goals of fat loss and better health- but they don't give you the complete dieting picture.
• Providing only part of the diet equation is like presenting a puzzle with some of the pieces missing-will you ever complete the entire picture? NO!

This is the bottom line on restrictive and unbalanced dieting, aka quick-fix diets.

#1 - Poor Health

Since most quick-fix diets restrict calories or do not allocate the proper nutrient ratio (protein, carbohydrates, and fat), and even completely eliminate important vitamins, minerals, and fiber, they put you at a nutritional risk. This sets the stage for a number of health problems during your diet, in the immediate future, and further down the line.

#2 - Dehydration

Some quick-fix diets promote low-carbohydrate intake. However, most of the weight lost in this manner consists only of glycogen and water. Since the human body is over 60% water, this kind of diet may lead to dehydration. Dehydration can cause fatigue, crankiness, stiff joints, headaches, nausea, aches, electrolyte imbalances, and much more. Severe dehydration can cause seizures, coma, or even death. The other problem with water-weight loss is that women are deceived into believing that they're losing fat. In reality, once carbohydrate intake resumes (even the good carbs) and the water weight is restored, women mistakenly believe they've regained all the "fat" they had lost on their diet programs.

#3 - LBM Reduction

Reduction in muscle mass is a common result of any type of low-calorie, low- carbohydrate, or starvation program. In fact, as muscle mass is lost, metabolism slows. A daily intake of less than 1000 calories is considered starvation, and the human body will automatically try to salvage body fat just for survival.

#4 - Decrease in Energy

When calories are restricted, especially carbohydrates, the body's main source of energy is limited. This energy is needed for the body and the brain to function properly. Otherwise, you'll begin to feel tired, cranky, and mentally slow. You also will not have the energy you need to be active and exercise. Calories do so much for your body-they provide energy, life, vitality, and so much more-why would you give that up?

#5 - Body Fat increases

• Any type of restrictive or unbalanced diet is a recipe for failure. The hype behind quick-fix diets is often unsubstantiated-they are based on gimmicks and full of false promises.
• Since most quick-fix diet programs offer ways to lose weight fast with no regard for health and safety, the results will always be questionable.
• After trying a quick-fix diet program, any attempt to resume normal, proper eating patterns often causes us to regain more weight than we lost.
• Regaining weight creates desperation, which often causes us to seek another quick fix. This process eventually leads to chronic yo-yo dieting, which is a vicious, unhealthy, frustrating, expensive, and dangerous cycle.

How to LIve Long and Prosper

Having reached my 60's and still being in good health, I want to keep it that way. My relatives tend to live very long and hopefully, I have inherited the right genes to nudge that along. However, from what I read and hear, even people with an excellent gene cocktail can enhance the vitality of their later years, and add to them, with a few simple steps.

Even more exciting is that almost anybody can improve their health and longevity just by attending to a few simple tasks. Some of these "tasks" are actually quite pleasurable and rewarding, and therein lies even more good news.

I'm going to skip the parts about nutrition and exercise per se. Those two areas are generating tons of literature, and often conflicting reports about the value of this nutritional item, that diet, or some particular exercise or exercise program. The bottom line here is that if you are not staying on top of everything going on, start taking a daily multivitamin, take regular walks or other physically demanding activity, get some rest, learn to relax, and see your doctor regularly.

Now, let's talk about the two other things that anybody can do to help their body and brain survive longer and in better health. Let's talk about activity and connectivity.

Activity:

Yes, I know I mentioned "exercise" already. While exercise certainly IS activity and DOES fit into this discussion, I want to look at activity from a slightly different angle for the moment. When I use the word "activity" here, I really mean...well...activity. Having a wide range of activities in your life pushes a lot of physical and mental buttons that help keep the juices flowing. This can be anything from taking the grandkids to the zoo, to gardening (exercise...okay, taking the grandkids to the zoo is exercise), needlepoint, following sports, keeping up with the news, writing letters to the editor, working crossword puzzles, reading books and so on. More good news. Sex qualifies as a beneficial activity!

The point is that when we regularly produce interest and challenge for our bodies and minds, they respond by staying a little younger a little longer. While aging and its effects are ultimately inevitable, the pathway we travel and the experiences we have along the way are very much under our control most of the time.

Years ago, I was the business manager for a mental health facility in Florida. We had a geriatrics program. It was heart-breaking to see these people, many of whom seemed perfectly healthy for their age, just sit and stare, ask the same questions over and over, or retreat into some internal closet where they waited for death.

Dianne, the RN in charge of the geriatric program, told me that most of those people should not have wound up there. They had simply slid down the slippery slope that begins to become created when we start to lose interest in people and events around us. As friends their age began to pass away, as children moved off to start their lives elsewhere, as society found new entertainments and interests about which they knew little, they began to barricade off parts of their lives until they found themselves carted off to a geriatric program in the basement of a local church while they waited for their blank or boring days to end.

Dianne explained that often something as simple as a hobby or reconnecting with a loved one or finding new contacts and interests was all that was needed to produce almost miraculous changes in the person...or to prevent them becoming isolated and aged in the first place.

This brings up the second point.

Connectivity:

By connectivity, I simply mean being a part of the community. It has been shown that married people, for example, tend to live longer and healthier lives than those living alone. Interestingly enough, the state of the marriage has less to do with it than the existence of the relationship itself. People with pets tend to live longer healthier lives than those without. As alluded to above, those without connections to other members of society may age more rapidly, both mentally and physically, than if they were so connected.

Another point of this, by the way, is that being a part of some "society", large or small, can be a make or break factor in this aging stuff. People who go to church and who are a part of that community, or people who take part time jobs or volunteer can find a position which helps define them and anchor them to the living, breathing community around them. So many people, my father included, die shortly after retirement having accepted the loss of their defining job or position as an end to a lively definition of self. Many researchers have speculated that no longer having a context and definition of who and what they are contributes to an earlier decline and death.

While there is no magic bullet as yet to prevent the effects and ultimate result of aging, by maintaining an interest in life, remaining an active participant, and interweaving your life with the lives of others may be a step towards a longer, healthier senior life and lifestyle. It's more fun, too!