Health Tip: Measuring your pulse before and after a brisk walk can give you a glimpse into your heart fitness. Your Maximum Heart rate is usually considered 220 minus your age. This is the upper limit of what your heart can handle. You know you are fit if a brisk walk doesn't exert your heart rate too much.
One of the ways we determine if your heart's in good shape is to see how readily your heart rate picks up under exertion. For example, if it doesn't take much to reach your MHR ( see above tip), then you are probably not in good cardiosvascular shape. A good way to see this is to take your pulse before a one mile brisk walk, and then record it immediately after walking. You can check your pulse right under your ear towards your jaw bone (carotid), or your radial pulse. . When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.
Basically, your heart fitness is determined by how much it takes to get it 'worked up'. As a focal point, athletes heart rates are slow ( often less than 60 beats a minute), and their heart rates rarely approach their MHR.
Once again, I think this physical analogy pertains very well to our spiritual health . The ability to stand unwaiveringly under pressure is what defines a person of integrity, a person of character. As a christian, I am convinced this ability to stand steadfast under pressure is impossible apart from Christ. Running with perseverance, eyes set on the goal (namely, Jesus), and focused on eternal goals is what keeps us healthy: spiritually, emotionally, and physically!
Sunday, January 29, 2012
Friday, January 20, 2012
Carbs, protein, or just veggies?
Health Tip: Current evidence substantiates that low carbohydrate diets are the best for weight loss and maintaining weight goals. While a diet rich in vegetables is beneficial, proteins are a must to maintaining weight loss, and should be the mainstay of any weight loss program.
As I started writing this blog, I have received more general questions about weight than any other topic. In fact, it is the hottest topic in healthcare today. Weight issues have become epidemic in our society and culture today. It is interesting that the weight loss industry is a multibillion dollar industry that continues to thrive, and yet, our epidemic only continues to rise. This ever growing industry doesn't seem to be having an effect on us. My take is that because the essence of the American diet is quick carbs. Unless our culture changes, neither will our waist lines. As long as the American diet is symbolized by the cheeseburger, apple pie, and mashed potatoes ( yum), then we remain in a vicious cycle. Its up to each one of us, individually, to step out of the cultural norms of a carbohydrate driven diet.
To answer the question of many of the readers of this blog, the ideal weight loss diet is best achieved when carbohydrates are kept to a low. Seriously folks.. the evidence just keeps piling up that our favorite foods : chips, pasta, cakes, rice, breads, cookies, in other words:.. the mainstay of our diets.. are killing us. We must try to grab those protein bars instead of those high carb snacks;-)
Vegetables are a must, of course. But, to answer the question Im often asked : how many portions of vegetables should I eat daily? The answer is 3-5 daily. They are pivotal, very important, but, vegetables alone do not sustain life. Protein must be the back bone of our diets.
Protein snack ideas surround us: peanuts, deli meats, protein bars, meats, eggs, tofu( yes, tofu), etc,. Its just a matter of asking yourself : Is this food mostly carb or protein? let that question guide you as you pick up your next munchie;-)
As I started writing this blog, I have received more general questions about weight than any other topic. In fact, it is the hottest topic in healthcare today. Weight issues have become epidemic in our society and culture today. It is interesting that the weight loss industry is a multibillion dollar industry that continues to thrive, and yet, our epidemic only continues to rise. This ever growing industry doesn't seem to be having an effect on us. My take is that because the essence of the American diet is quick carbs. Unless our culture changes, neither will our waist lines. As long as the American diet is symbolized by the cheeseburger, apple pie, and mashed potatoes ( yum), then we remain in a vicious cycle. Its up to each one of us, individually, to step out of the cultural norms of a carbohydrate driven diet.
To answer the question of many of the readers of this blog, the ideal weight loss diet is best achieved when carbohydrates are kept to a low. Seriously folks.. the evidence just keeps piling up that our favorite foods : chips, pasta, cakes, rice, breads, cookies, in other words:.. the mainstay of our diets.. are killing us. We must try to grab those protein bars instead of those high carb snacks;-)
Vegetables are a must, of course. But, to answer the question Im often asked : how many portions of vegetables should I eat daily? The answer is 3-5 daily. They are pivotal, very important, but, vegetables alone do not sustain life. Protein must be the back bone of our diets.
Protein snack ideas surround us: peanuts, deli meats, protein bars, meats, eggs, tofu( yes, tofu), etc,. Its just a matter of asking yourself : Is this food mostly carb or protein? let that question guide you as you pick up your next munchie;-)
Monday, January 16, 2012
Wait on Weight
Health Tip: The best way to ensure weight loss is maintained is to lose weight slowly. Some studies show about a pound or two a week is the best for long term weight reduction.
Research has shown time and again that losing weight slowly is the best way to maintain the weight loss. Most studies show that the desire to lose weight quickly is also what leads to diet failure. Many are in a rush to lose those pounds. So, if you have decided you are going to lose weight, remember to work slowly and persevere. And remember to set realistic goals ( a loss of 5 to 10% of body weight is realistic to start)
Due to the Christmas season, it's been awhile since I have sat down to write a blog. I know that one of the concerns on all our minds after the holidays are those extra pounds we may be carrying around. This is a yearly struggle, and yet, remember not to rush yourself in your desire to lose that weight. Nothing will discourage you quicker than trying to lose too quickly. Pace yourself. Set realistic goals. Many weight loss programs are based on exactly this principle- helping people not give up on themselves, taking one week at a time.
As always, health principles correlate with spiritual principles. The idea that we are called to persevere in this race of our faith and life is underlying many scriptural passages. Balancing our goals with our reality, and persevering in those goals is what keeps us all going- one day at a time!
Research has shown time and again that losing weight slowly is the best way to maintain the weight loss. Most studies show that the desire to lose weight quickly is also what leads to diet failure. Many are in a rush to lose those pounds. So, if you have decided you are going to lose weight, remember to work slowly and persevere. And remember to set realistic goals ( a loss of 5 to 10% of body weight is realistic to start)
Due to the Christmas season, it's been awhile since I have sat down to write a blog. I know that one of the concerns on all our minds after the holidays are those extra pounds we may be carrying around. This is a yearly struggle, and yet, remember not to rush yourself in your desire to lose that weight. Nothing will discourage you quicker than trying to lose too quickly. Pace yourself. Set realistic goals. Many weight loss programs are based on exactly this principle- helping people not give up on themselves, taking one week at a time.
As always, health principles correlate with spiritual principles. The idea that we are called to persevere in this race of our faith and life is underlying many scriptural passages. Balancing our goals with our reality, and persevering in those goals is what keeps us all going- one day at a time!
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