Does diet or exercise plays a greater role in weight loss?

Think about it, then go see:

http://www.msnbc.msn.com/id/30826120/

Healthy Lifestyle Balance on Vacation

Prepare for old friends or relatives you haven’t seen in a while.
Decide how and when you will want to be assertive with them about eating and activity. Consider talking with them in advance.

Plan for pleasures after your vacation.
Coming back from a vacation is often a let-down. Try to get back to regular activities gradually and plan some extra pleasures to offset post-vacation blues. Consider allowing an easy day at home before getting back to work full-steam.

Healthy Lifestyle Balance on Vacation

Have reasonable expectations for vacation.


a. Keep track of your eating and activity as much as possible.


b. Weigh yourself often, but remember that scales differ.


c. Plan to maintain your weight; don’t expect weight loss. Figure fat and calorie goals for maintenance.


d. Let go a little. For example, eat something special. Choose the best and leave the rest. That is, when you decide to eat a special high fat food, choose quality, not quantity. Choose the best thing available, take a small portion, eat slowly, and enjoy every mouthful.


e. Get extra activity. If you slip with eating a little, this will often compensate.

~

Great Resource on Exercise for all Ages

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

~ Myths about Dieting and Food ~

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

For more information about the benefits of physical activity and suggestions on how to be more active, read the 2008 Physical Activity Guidelines for Americans, available online at http://www.health.gov/PAguidelines.

Even MORE Great Resources!

Cholesterol

General Info on Cholesterol
http://www.americanheart.org/presenter.jhtml?identifier=4488

Checklists for Lowering Your Cholesterol
http://www.americanheart.org/presenter.jhtml?identifier=514

Cholesterol: The best foods to lower your cholesterol and protect your heart
http://www.mayoclinic.com/health/cholesterol/CL00002

Lowering Your Cholesterol With TLC
http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf

How You Can Lower Your Cholesterol Levels
http://nhlbisupport.com/chd1/lifestyles.htm

Free Diet and Weight Loss Journal

http://www.fitday.com/
www.everydiet.org/diets.htm
http://www.calorie-count.com/
http://www.calorieking.com/
http://www.sparkpeople.com/

Calculating BMI (Body Mass Index)

http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/about_adult_BMI.htm#Interpreted


Emotional Eating

Overeaters Anonymous
http://www.oa.org/index.htm

“Get a Handle on Emotional Eating” article
http://sparkpeople.com/resource/wellness_articles.asp?id=55

Binge Eating Disorder information
http://win.niddk.nih.gov/publications/binge.htm

Good article on binge eating disorder and emotional eating
http://www.cfah.org/hbns/newsrelease/eatingdisorder3-14-02.cfm

Fitness Center Locator

http://www.gymticket.com/

General information (articles, self-evaluation tools)

http://www.magellanhealth.com/

Fun sites

Freestuff

Freebies 4 U 2

~~

More GREAT Resources to Check out

Good Carbs vs Bad Carbs
Carbohydrates
http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/carbohydrates.htm

Complex Carbohydrates
http://www.nlm.nih.gov/medlineplus/ency/imagepages/19529.htm

“Power” Foods
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=61

What’s Complex About Carbohydrate?
http://www.snac.ucla.edu/pages/Resources/Handouts/HOCarbohydrate.pdf

Types of Carbohydrate
http://www.diabetes.org/nutrition-and-recipes/nutrition/types-of-carb.jsp


Eating Out

Health Dining Finder (by zip code)
http://www.healthydiningfinder.com/site/

Healthy Fast Food Options
http://www.healthchecksystems.com/ffood.htm

Fast Food Alternatives
http://children.webmd.com/child-nutrition-8/fast-food-alternatives

Healthy Fast Food Meals
http://www.webmd.com/food-recipes/features/21-healthier-fast-food-meals

List of Restaurant menus w/fat, carbs, calories, Weight Watchers points
http://www.dwlz.com/restaurants.html

Reading Food Labels
http://www.cfsan.fda.gov/~dms/foodlab.html

Recipes for One or Two
http://www.webmd.com/food-recipes/guide/easy-meals-for-1-or-2

Portion Control

http://www.foodnetwork.com/food/lf_hl_kick_start_your_health/article/0,2857,FOOD_26736_5513088_01,00.html

http://www.checkyourhealth.org/nutrition/portiondistortion/pd_movies.htm

Some Resources You Might Like

Activity Trackers
My Physical Activity Tracker
http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/phys_activity_tracker.html

Food and Activity Tracker
http://www.ndep.nih.gov/diabetes/pubs/GP_FoodActTracker.pdf

Calorie Range For Weight Loss
http://www.mayoclinic.com/health/weight-loss/NU00595 calorie range required for wt loss
http://www.mayoclinic.com/health/exercise/SM00109 exercise required for wt loss

Diabetic Resources (Type II)

Reading Food Labels: People with Diabetes
http://www.mayoclinic.com/health/food-labels/DA00129

Create your Healthy Eating Plan: Diabetes
http://www.mayoclinic.com/health/diabetes-diet/DA00027

New guidelines for healthy diabetic Diet
http://www.mayoclinic.com/health/diabetes-diet/DA00128

Diabetes: Exercise and Weight Loss
http://www.mayoclinic.com/health/diabetes/DA00123

Tips on healthy eating, weight control, recipes and special diets.
http://www.cdc.gov/diabetes/consumer/eatright.htm

Recipe and Meal Planner Guide
http://www.ndep.nih.gov/diabetes/MealPlanner/en_intro.htm

What I need to know about Eating and Diabetes
http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/


Your Guide To Eating Out with Diabetes
http://www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp

Diabetic Recipes
http://www.diabetic-recipes.com/

Great Article on Motivation to Exercise!

EXERCISE MOTIVATION TIPS
How much exercise do I need?
Recent studies indicate that low-level exercise done most days of the week is enough to help keep us healthy. Strive for three types of exercise into your daily routine: aerobic, to get your heart rate up (20 minutes a day); strength-building, to build muscles (15 to 25 minutes twice a week); and stretching, to lengthen and loosen muscles and joints (5 to 10 minutes a day). Just a total of 30 minutes of exercise most days is enough to help you stay healthy! Always check with your physician before starting any exercise routine.

How do I get motivated?

Below are some strategies to get you moving.

Pick activities that are fun and appeal to you. There are plenty of activities out there — try swing dancing, bowling, yoga, ice skating or hiking. Combine exercise with other activities you enjoy. For instance, if you like the beach, what better way to enjoy its sights and sounds than to take a long walk?
Having a partner can help motivate you to exercise. Develop a buddy system either face-to-face or by phone or e-mail contact.
Keep an activity journal where you write down your fitness goals for the week. Then at the end of the week, see how close you came to meeting your goals. If you faltered at any time, figure out why you did. If, for instance, you said you were going to walk when you got home from work, maybe you found that preparing dinner or your daily commute got in the way. Once you know what prevented you from exercising, you can refine your goals to better suit your lifestyle. In addition to recording what you did, chart how your body felt after you exercised, what thoughts helped spur you, when you wanted to cut your session short, how it felt to accomplish your goals, etc. Your journal can be a powerful tool in helping you to get and stay motivated. Use it!
Make a no-excuses pact with yourself. Each one of us could probably come up with a whole list of excuses as to why we can't exercise. Try to nip this excuse reflex in the bud by confronting it in the beginning. Have a firm conversation with that little voice inside you that has prevented you from keeping promises to yourself in the past. Tell the voice that you're going to exercise for your health and because you enjoy it. When it tries to speak up, sing a song, change your thoughts or, better yet, start exercising to shut it up. The most common reasons given for not continuing an exercise program are lack of time and boredom. Think of ways to try to combat these excuses before you begin your program. For instance, to fit in exercise, try scheduling exercise in a daily appointment book. Seeing your exercise plan in black and white may help you to stay motivated.
Get into a positive mindset or as Nike says, "just do it!" Think good thoughts about the prospect of exercise, such as how refreshing it will feel to move about freely. Once you start exercising, focus on increased feelings of self-esteem, a sense of accomplishment and the increased energy levels that exercise brings. If you slack off for a few days or several weeks, wipe the slate clean and start again. Don't use messing up as an excuse for giving up.
Set realistic goals. Trying to exercise at an overly vigorous pace can set the stage for dropping out. If you haven't exercised in a while, keep your initial goals modest. For instance:* I will walk three times a week for 20 minutes. * I will stretch for five minutes three times a week. * I will exercise with 2 ½ pound-weights for 15 minutes twice a week. In a few weeks, after you achieve these goals, you can set new goals. For example, you can increase the length of time you spend exercising. Eventually, you should exercise at least 30 minutes most days of the week.

How hard should my heart work?
In order to reap health benefits you should exercise at your target heart rate for at least 20 minutes three times a week. Your target heart rate is the rate at which your heart is working at 65-70% of its maximum capacity. To find out if you're working hard enough, stop exercising about halfway through your exercise routine and find a pulse point. (Your wrist or carotid artery in your neck work best.) Count the beats in a 30-second period and multiply by 2. This is your heart rate. Now, see how it fits into the calculator below.

Why is walking the perfect exercise?
It's safe, effective and almost anyone can do it. Besides warding off many diseases that result from inactivity, such as heart disease, diabetes, osteoporosis and certain forms of cancer, walking can also help relieve pain from headaches, fibromyalgia, lower back, joints, pulled muscles and other conditions. Why? Because walking (and other exercise) stimulates the release of mood-elevating endorphins, chemicals in the brain that minimize pain.

Here are some tips to help you get the most out of your walking program:

• If you're not used to exercise, start off slowly. For the first week or two, set modest goals such as walking for 10 minutes or around the block.
• Gradually work up to a more vigorous program. Eventually, you should walk (or do another form of exercise) nearly every day for at least 30 minutes.
• When walking, always strive for a brisk pace. You should push yourself a bit, but there is no need to become breathless. A good test is to try walking and talking at the same time. If you can't, slow your pace a bit. If it seems too easy, pick it up. Music with a good beat played on a headset can help you keep a strong pace.
• Find a walking buddy. Walking with a partner can take your mind off the distance traveled and, if you are walking early in the morning or after dark, it's much safer.
• Try to stay in good walking form at all times: Hold your head high, tuck your pelvis under your torso, tighten your abdomen slightly and swing your arms at a 90-degree angle.

Why do I need to stretch?

Proper stretching can loosen muscles and joints, prevent muscle pulls and tears, increase mobility and improve circulation.

Here are some stretching guidelines:

• Breathe normally when performing stretches.
• Stretch for a few minutes after you wake up in the morning, after sitting for long periods of time and whenever you feel tense.
• Stretches should be done slowly. Don't bounce.
• Don't push the stretch too far. Stretching should not be painful.
• In the beginning, hold each stretch for at least 10 seconds. Work up to 30 to 60 seconds for each exercise.
• If you plan to stretch before a work-out, first do a 5 or 10 minute warm-up (such as jogging in place, walking on a treadmill or riding a stationary bicycle.) Stretching muscles that aren't warmed up can result in tears and pulls.

This article is from vHealthHighway, Virtua's monthly e-mail newsletter on health and wellness issues. To subscribe click here.

WELCOME

Thanks for visiting my blog! I hope you will find the information contained herein useful and helpful in your daily life. I willl add information every weekday (I take weekends off to relax and rest and enjoy my family) on various topics. Sometimes I will add a running series, one each day on the same topic.

I welcome any and all comments, requests, flames (do we use that term anymore?). If you have question or concern, please let me know. I'll do my best to address it.

My ultimate goal in doing this blog is to help you help yourself to achieve the highest level of quality in your life. My tips may not work for you specifically, but generally they have helped countless others in some way. I ask you to consider the information and decided if it would benefit you.

A caution: before you start any weight loss, diet, or health-related change, I STRONGLY recommend you talk with your physician or other healthcare professional. You never know how a change will affect your health. Most often, change is good, but it's always best to ask someone who knows, like your doctor. See my disclaimer on this page.

Best of health and well-being to you!