Trade some of your ‘sit’ time for ‘fit’ time
During the last 40 years or so, we have seen many references to different generations. There are the baby boomers, the X, Y and Z generations, and then there’s the sandwich generation to name just a few. What I remember most about my generation is being a part of the “Participaction” generation. It was the early 70s, and because of our new lifestyle (feeding on a daily diet of television and the introduction to convenience foods – remember TV dinners?), we were becoming the soft and cushy generation.
Participaction introduced us to the importance of diet and exercise to keep us healthy. Do you remember Jane Fonda in pink leg warmers, sculpting a career for herself from exercise videos? Or the saying “no pain, no gain”? While those memories are of the past, a healthy diet and regular exercise continue to factor largely in the prevention of disease – in particular, heart disease and diabetes.
There are many avenues available for educating oneself about diet and exercise. There are nutritionists, many published sources of literature on health subjects, the internet, and of course, our family physicians. Consulting with your family physician is a good place to start, as they are most likely to be familiar with your family history and medical challenges.
My own family history had me researching the dietary steps to prevent heart disease and diabetes. What I discovered is that a diet that’s healthy for your heart is also beneficial for preventing diabetes.
In my search, I found the following eight strategies for heart health, as suggested by the
staff at the Mayo Clinic:
1. CONTROL YOUR PORTION SIZE
How much you eat is just as important as what you eat. Did you know that one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken, is two to three ounces, or about the size and thickness of a deck of cards.
2. EAT MORE VEGETABLES AND FRUIT
Vegetables and fruit are good sources of vitamins and minerals. Vegetables and fruit are also low in calories, rich in dietary fibre, and contain substances found in plants that may help prevent cardiovascular disease.
3. SELECT WHOLE GRAINS
Whole grains are good sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. Be adventurous and try new whole grains such as couscous, quinoa and barley. You can benefit from adding ground flaxseed, which is high in fibre and omega-3 fatty acids, to your yogurt, applesauce and hot cereal.
4. LIMIT UNHEALTHY FATS & CHOLESTEROL
Reduce saturated and trans fats in your diet by limiting the amount of solid fats – butter, margarine and shortening – when cooking and serving food. When you do use fats, choose monounsaturated fats such as olive oil and canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet.
5. CHOOSE LOW-FAT PROTEIN SOURCES
Lean meat (containing less than 10 per cent fat), poultry, fish, low-fat dairy products, egg whites or egg substitutes are all good sources of protein. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Legumes – beans, peas and lentils – are also good sources of protein and contain less fat and no cholesterol. Substituting plant protein for animal protein, for example a bean burger for a hamburger, will reduce your fat and cholesterol intake.
6. REDUCE SODIUM IN YOUR FOOD
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. It is recommended that healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon), and those aged 51 or older and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day. Much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.
7. CREATE DAILY MENUS
Create daily menus using the information noted above. Doing so will be helpful in planning your grocery shopping. Be sure to add variety to your food choices, which will make meal time and snacks more interesting and will help to keep you on track.
8. TREAT YOURSELF ON OCCASION
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. What’s important is that you eat healthy foods most of the time. Of course, incorporating regular exercise also aids in a healthy heart and in preventing diabetes.
For example, exercise promotes weight reduction and can help reduce blood pressure. Exercise can reduce “bad” cholesterol levels in the blood (the low-density lipoprotein [LDL] level), as well as total cholesterol, and can raise the “good” cholesterol (the high-density lipoprotein level [HDL]). In diabetic patients, regular activity favourably affects the body’s ability to use insulin to control glucose levels in the blood. Choose activities you enjoy and do them every day. Too much television-watching increases diabetes risk – an increase of 20 per cent for every two hours you watch. So trade some of your sit-time for fit-time.
If you are looking for a fitness class to attend on a regular basis, Goward House invites you to come by and try one of their numerous fitness classes. Your first “try it” class is at no charge.
FITNESS CLASSES AT GOWARD HOUSE
Strength & Balance Body Shapes Line Dancing – Basic Beginners Gentle Yoga Tai Chi for Beginners Tai Chi – Ongoing Classes
You’re sure to find something that fits your needs and you are also likely to make a new friend or two in the process at Goward House.
Goward House, 2495 Arbutus Rd., is a non-profit society that operates as an activity centre for individuals over the age of 50.
www.gowardhouse.com