Absolute Beginner's Guide to a Lite and Healthy Lifestyle

Absolute Beginner's Guide to a Lite and Healthy Lifestyle

by Nicole Haywood

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Product Details

ISBN-13: 9780789733153
Publisher: Que
Publication date: 01/17/2005
Series: Absolute Beginner's Guide Series
Pages: 240
Product dimensions: 7.20(w) x 9.00(h) x 0.50(d)

About the Author

Author Bio

Nicole Haywood is the Wellness Coordinator in the Center for Educational Services at the National Institute for Fitness and Sport (NIFS). Nicole is a registered dietitian and has a master's degree in Family and Consumer Sciences. She completed her Bachelor of Science in Dietetics at Purdue University, West Lafayette, Indiana, and her graduate work at Ball State University, Muncie, Indiana. At NIFS, she specializes in behavior modification and developing healthy eating attitudes and patterns. Nicole coordinates several weight management programs and develops and presents wellness lectures on nutrition, fitness, and wellness topics for corporate and community groups. She occasionally appears on Indianapolis radio and television programs to disseminate current health news for central Indiana residents. Nicole also provides individual nutrition consultations related to making healthy food choices, wellness, fitness, healthy body weight, eating disorders, and managing chronic health conditions.

© Copyright Pearson Education. All rights reserved.

Read an Excerpt

IntroductionIntroductionTo the Reader

You might be an absolute beginner with regard to nutrition and physical activity, or you might be a veteran of more weight loss programs than you care to count. Regardless of your experience, this book can help you make sense of the near constant stream of information you get about nutrition, exercise, and your health. Unfortunately, weight loss at any cost seems to be the driving force behind most, if not all, of the health messages we get today. Daily reports on the obesity "epidemic" and its health consequences are enough to make all of us—overweight, underweight, and everyone in between—question the status of our physical health. We are inundated with dire statistics about our expanding girths and increased incidence of diseases such as diabetes, cardiovascular disease, and cancer; but these reports do little in the way of actually helping us change our behaviors.

So what's the problem? Why doesn't information do the job? Because today's health messages are based on avoidance, and they cannot address the intricacies of behavior change in the real world. In other words, we are taught that we need to quit eating junk food and start exercising, or we face a litany of diseases that, sooner or later, are bound to kill us or destroy our quality of life. We know that some foods have little or no nutritional value, but that doesn't change the fact that they are widely available, taste good, and have become stress management tools for many of us! We know that exercise is good for our bodies and minds, but too many demands and too little time make regular exercise difficult to accomplish.

Don't get me wrong—avoidance-based information is powerful if you've just suffered a heart attack, been diagnosed with diabetes or cancer, or been lectured by a health care professional about the dangers of your high blood pressure (or if any of the above has happened to a loved one). But if you are fortunate enough to survive, what happens when you are out of immediate danger? Few people are able to maintain motivation to eat well and be physically active when life settles down again. Based on the seriousness of your health issues, you might be able to hold on a little longer than average, but you and I know that ice cream and potato chips still taste as good as they always have.

So what's a health-conscious person to do? Throw caution to the wind? Disregard advice from health professionals? Forget about exercise altogether? Of course not. It's simply time for a fresh approach. Start by letting go of the notion of perfection when it comes to health and start thinking about the process. Focus on the immediate benefits (like sleeping better, having more energy, or improved interpersonal relationships) instead of dwelling on your risk for disease.

It's my hope that the information in this book differs from typical health information in these three ways:


  • It is provided in a positive manner.

  • It respects your readiness for lifestyle change.

  • It respects you as a person.


    You are the only one who knows whether you are ready and able to change your habits. You are the only one who can integrate this information into your particular lifestyle. I will provide some guidance with regard to making these decisions, but you have the ultimate responsibility for making it happen. Naturally, then, feel free to pick and choose the changes that make the most sense for you and your current situation. It's impossible to do everything at once, so address your habits one step at a time and be patient with yourself.

    One final request—instead of focusing on body weight as the sole or most important measure of success, redirect your efforts toward understanding the choices and habits that may influence body weight. Building a healthier lifestyle means reexamining your priorities, rearranging your schedule, and rethinking the way you approach nutrition and fitness. You have a lot of control over your choices, but relatively little control over the number on the scale. For these very reasons, I will forego presenting you with more doom and gloom when it comes to body weight and statistics. You've had enough of that already. I want to address the day-to-day issues, challenges, and potential solutions when it comes to making healthier choices and changing your lifestyle. The information is not new, but I hope you find it presented in a way that is personally meaningful and actionable in your quest for optimal health.

    Cheers!

    © Copyright Pearson Education. All rights reserved.


  • Table of Contents

    Introduction.

    To the Reader.

    1. Are You Ready?

    Dimensions of Wellness.

    Assessing Your Readiness.

    Lifestyle Change: Are You Ready?

    Your Current Health Status.

    Personal Health Record.

    Health History.

    Medications and Supplements.

    Weight History.

    Blood and Heart Rate Measurements.

    Other Pertinent Information.

    The Individual Fitness Assessment.

    Cardiorespiratory Fitness.

    Muscular Strength.

    Muscular Endurance.

    Flexibility.

    Body Composition.

    2. The Stages of Change–What to Expect.

    Change Is a Process.

    Precontemplation: Who, Me? Change? No Way!

    Contemplation: Maybe I Should Think About It…

    Preparation: I Think I Can, I Think I Can…

    Your Safety Net: Build Your Support System.

    Key to Success: Keep Records.

    Smart Goals.

    Action: Just Do It!

    Managing Lapses.

    Learning from Lapses.

    Maintenance: A Habit Is Formed.

    Accountability and Perspective (Willis’s Story).

    3. Uncover the Natural Eater.

    What Is Natural Eating?

    Natural Eating Is Not a Diet.

    Why Do Diets Fail You?

    What Does Work?

    What Is a Healthy Weight?

    Evaluate Your Current Eating Pattern.

    Restrained Eating.

    Chaotic Eating.

    Emotional Eating.

    Natural Eating.

    Respond to Hunger and Respect Natural Boundaries: Taming the Beast.

    Mindfulness: The Art of Eating.

    Know That You Can Eat Again.

    Make Eating a Priority.

    Create a Positive Eating Atmosphere.

    Honor Your Taste Buds.

    Check In with Your Body During the Meal.

    Understand and Meet Your Other Needs.

    Managing Emotional Eating (Gail’s Story).

    Natural Eating Starts Now.

    4. Balanced Nutrition.

    Energy Balance: An Enigmatic Equation.

    Macronutrients: Fuel for Working Bodies.

    Carbohydrates: Energy for Muscles and Minds.

    Protein Power.

    The Skinny on Fat.

    Micronutrients Keep the Machine Running Smoothly.

    Vitamins.

    Minerals.

    Water: The Beverage of Champions.

    5. Putting It Together–Real Food for Real People.

    What Is a Food Pyramid?

    Great Grains and Other Starches.

    Vital Vegetables.

    Fabulous Fruits.

    Marvelous Milk and More than Acceptable Alternatives.

    Protein Packs a Punch.

    Fats, Oils, Sweets, and “Just for Fun” Foods.

    Making the Most of Your Meals.

    Breakfast.

    Lunch or Dinner.

    6. The Savvy Shopper.

    Decoding the Food Label.

    Getting All the Facts–The Nutrition Facts Panel.

    Ingredient List–What’s In Your Food?

    Health Claims.

    Nutrient Content Claims.

    Smart Shopping Tips.

    Navigating Miles of Aisles.

    Produce Department and Juices.

    Meat, Poultry, and Seafood Section.

    Dairy Case.

    Breads/Bagels/Muffins.

    Canned Foods.

    Frozen Foods.

    Condiments, Baking, and Spices.

    Snacks.

    Dry Staples/Packaged Foods.

    7. Healthy Eating on the Go.

    The Nature of the Beast.

    Fast Food Follies.

    Fine Dining Reminder–S.T.O.P.

    Slow Down.

    Tame Your Appetite.

    Order Wisely.

    Portion Control.

    Nutrition Tips for Travelers.

    A Note on Air Travel.

    8. Health Is a Family Affair.

    Your Role in Feeding a Family.

    Provide Good Food.

    Make Eating Times Pleasant and Predictable.

    Be a Good Role Model.

    Become an Active Family!

    Reduce Sedentary Time.

    Limit Extracurricular Involvement.

    Get Moving!

    9. In the Kitchen.

    Keep Food Safe.

    Avoid the Danger Zone.

    Keep a Clean Kitchen.

    Be a Boy Scout.

    Know Your Terms–Cooking Vocabulary.

    Flavor Your Foods Well.

    Modifying Recipes.

    Baker’s Corner.

    Substitutes for Everyday Cooking.

    10. Fitness for Every Body.

    Ditch the Excuses and Make It Work for You.

    Make Your Mantra “Move More”.

    Injury Prevention and Damage Control.

    Warming Up, Cooling Down, and Getting Limber.

    Dress for Success–Choosing Shoes and Clothing for Maximum Comfort and Safety.

    The Importance of Progression.

    Treating Injuries with R.I.C.E.

    11. Cardiovascular Training–The Foundation of an Exercise Program.

    Cardiovascular Training–What Is It?

    Patience and Persistence Pay Off (Nellie’s Story).

    F Is for Frequency–How Often Should You Train?

    I Is for Intensity–How Hard Should You Train?

    Rating of Perceived Exertion.

    The Talk Test.

    T Is for Time (or Duration)–How Long Should You Train?

    T Is for Type of Activity–Which Exercises Are Right for You?

    There Are No Excuses at 5:30 in the Morning (Jill’s Story).

    12. Strength Training 101.

    Why Bother?

    Avoid Muscle Loss.

    Keep Metabolism Elevated.

    Increase Bone Density.

    Reduce Body Fat.

    Terms, Tips, and Tools of the Trade.

    Developing a Strength Training Program.

    Lunge.

    Standing Calf Raise.

    Modified Push-Up.

    Bent Over Row.

    Lateral Raise.

    Tricep Kickback.

    Standing Bicep Curl.

    Prone Lower Back Extension.

    Abdominal Crunch.

    Common Myths and Misconceptions.

    13. Exercising at Home and on the Road.

    Building a “Home Gym”.

    A Primer on Home Fitness Equipment.

    Maintaining Motivation.

    Slow and Steady Wins the Race (Marie’s Story).

    Sticking with It.

    Fitness on the Go.

    Sample Home or Travel Resistance Exercises.

    A. Worksheets and Additional Resources.

    Blood Lipid Classifications.

    Blood Pressure (BP) Classifications (mm/Hg).

    Fasting Blood Glucose (mg/dL).

    Worksheets.

    Recommended Reading.

    Index.

    Preface

    Introduction

    Introduction

    To the Reader

    You might be an absolute beginner with regard to nutrition and physical activity, or you might be a veteran of more weight loss programs than you care to count. Regardless of your experience, this book can help you make sense of the near constant stream of information you get about nutrition, exercise, and your health. Unfortunately, weight loss at any cost seems to be the driving force behind most, if not all, of the health messages we get today. Daily reports on the obesity "epidemic" and its health consequences are enough to make all of us—overweight, underweight, and everyone in between—question the status of our physical health. We are inundated with dire statistics about our expanding girths and increased incidence of diseases such as diabetes, cardiovascular disease, and cancer; but these reports do little in the way of actually helping us change our behaviors.

    So what's the problem? Why doesn't information do the job? Because today's health messages are based on avoidance, and they cannot address the intricacies of behavior change in the real world. In other words, we are taught that we need to quit eating junk food and start exercising, or we face a litany of diseases that, sooner or later, are bound to kill us or destroy our quality of life. We know that some foods have little or no nutritional value, but that doesn't change the fact that they are widely available, taste good, and have become stress management tools for many of us! We know that exercise is good for our bodies and minds, but too many demands and too little time make regular exercise difficult to accomplish.

    Don't get me wrong—avoidance-based information is powerful if you've just suffered a heart attack, been diagnosed with diabetes or cancer, or been lectured by a health care professional about the dangers of your high blood pressure (or if any of the above has happened to a loved one). But if you are fortunate enough to survive, what happens when you are out of immediate danger? Few people are able to maintain motivation to eat well and be physically active when life settles down again. Based on the seriousness of your health issues, you might be able to hold on a little longer than average, but you and I know that ice cream and potato chips still taste as good as they always have.

    So what's a health-conscious person to do? Throw caution to the wind? Disregard advice from health professionals? Forget about exercise altogether? Of course not. It's simply time for a fresh approach. Start by letting go of the notion of perfection when it comes to health and start thinking about the process. Focus on the immediate benefits (like sleeping better, having more energy, or improved interpersonal relationships) instead of dwelling on your risk for disease.

    It's my hope that the information in this book differs from typical health information in these three ways:

    • It is provided in a positive manner.

    • It respects your readiness for lifestyle change.

    • It respects you as a person.

    You are the only one who knows whether you are ready and able to change your habits. You are the only one who can integrate this information into your particular lifestyle. I will provide some guidance with regard to making these decisions, but you have the ultimate responsibility for making it happen. Naturally, then, feel free to pick and choose the changes that make the most sense for you and your current situation. It's impossible to do everything at once, so address your habits one step at a time and be patient with yourself.

    One final request—instead of focusing on body weight as the sole or most important measure of success, redirect your efforts toward understanding the choices and habits that may influence body weight. Building a healthier lifestyle means reexamining your priorities, rearranging your schedule, and rethinking the way you approach nutrition and fitness. You have a lot of control over your choices, but relatively little control over the number on the scale. For these very reasons, I will forego presenting you with more doom and gloom when it comes to body weight and statistics. You've had enough of that already. I want to address the day-to-day issues, challenges, and potential solutions when it comes to making healthier choices and changing your lifestyle. The information is not new, but I hope you find it presented in a way that is personally meaningful and actionable in your quest for optimal health.

    Cheers!

    © Copyright Pearson Education. All rights reserved.

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