[Foodplanning] Feature: Getting At Healthy Living Habits, In America

Sat Jan 27 09:22:08 PST 2007

http://www.cnn.com/2007/HEALTH/diet.fitness/01/26/cl.healthy.habits/index.html

America's healthy living habits: How do you compare?
POSTED: 7:08 p.m. EST, January 26, 2007

Making healthful changes in your life is the best 
thing you can do for both your physical and 
emotional well-being. In order to understand more 
about what motivates the people who successfully 
take action day-by-day to improve their health, 
we polled 1,072 adults across the country.

To test your nutrition and exercise knowledge, 
take our Health IQ Quiz, drawn from the 2007 
Cooking Light Insight survey. (Take the 
quiz.external link )

Eating Habits

The survey found that, for the most part, people 
were well versed in nutrition issues. For 
example, most knew that fatty acids in fish are 
good for you, a multivitamin can't take the place 
of food, LDL is "bad" cholesterol, and some 
high-fat foods such as avocados are healthful. 
Still, there were some areas of confusion.

How do you compare?

 70 percent of American adults drink lower fat milk instead of whole milk

 59 percent eat chicken with the skin removed

 54 percent take vitamins

 52 percent use lower fat alternatives when cooking

 51 percent read nutrition labels on food

Fitness Findings

Nearly half of Americans feel better on the days 
when they exercise, though just as many admit 
finding time for fitness is a struggle. Perhaps 
that's why only 6 percent get 30 minutes of 
exercise a day -- the amount recommended by the 
USDA. Why are Americans not getting enough 
exercise? The survey reveals that lack of 
knowledge may be a factor. For example, less than 
half of Americans know that in order to lose one 
pound, you must burn 3,500 calories more than you 
eat; and nearly nine in 10 were unaware the USDA 
recommends 30 minutes of physical activity.

How do you compare?

 6 percent of Americans adults get 30 minutes of exercise a day

 22 percent exercise three to four times per week

 19 percent walk or bike instead of taking transportation

 41 percent take the stairs whenever possible

 33 percent regularly park their cars farther 
from their destination to get in extra walking

How to Make Exercise Your Passion

Follow these five easy steps to make exercise a 
habit. (Five steps to get in the exercise groove. 
[See below] )

A Healthy Outlook

Seventy-six percent of people polled recognize 
that making small, healthy improvements today add 
up to big benefits later. That attitude extends 
beyond health, and most Americans have started 
various activities to better themselves.

How do you compare?

 67 percent recognize that making small, healthy 
improvements today add up to big benefits later

 76 percent are satisfied with their mental and emotional well-being

 45 percent are satisfied with their body weight

 58 percent are satisfied with their stress level

Take the steps for better health

Start with small changes, and feel brighter, 
lighter, more powerful -- both physically and 
emotionally. (Start with small changes.  [See 
below] )

About Insight 2007

This study was conducted for Cooking Light 
magazine by GfK Roper Public Affairs & Media 
among a national sample of 1,072 adults 18 or 
older. Results based on the entire sample of 
1,072 adults are projectable to the entire adult 
population in the United States, with a sampling 
error of plus or minus 3 percentage points.

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http://www.cookinglight.com/cooking/hl/fitness/article/0,13803,228469,00.html

Make Exercise Your Passion
      Get into the exercise groove in five easy steps.

Here's a question that's been nagging me for a 
while: What separates die-hard exercisers from 
the rest of us? Why is it that some people can't 
wait to go to the gym, while others want only to 
grab a bowl of ice cream, put their feet up, and 
catch yet another Seinfeld rerun?

In other words, I want to know who these workout 
zealots are and why I'm not one of them.

"There is a certain type of individual who 
thrives on exercise," says Susan Bartlett, Ph.D., 
a clinical psychologist and assistant professor 
of medicine at Johns Hopkins Medical Institutions 
in Baltimore. "But it's not common, encompassing 
only about 10 percent of the population. These 
are people who really love to exercise. They tend 
to be structured, focused, goal-oriented, and 
good at follow-through."

So what can the rest of us unstructured, 
unfocused people do to feel, if not passionate 
about exercise, at least more enthusiastic? We 
put this question to the experts -- and to the 
hundreds of fitness fans among our readers at 
CookingLight.com.

Mix it up. If there's one generalization we can 
make about our respondents, it's that they vary 
their routines to stave off boredom. "I love 
exercise so much because I change it constantly," 
reader Renee told us. "Being inspired by the 
experience and success of a new routine, getting 
educated, and being involved in the cutting edge 
of fitness makes me passionate! Trying the new 
class, signing up for the latest challenge at the 
gym -- you name it, I want to taste it." "Variety 
is important for most of us to help us avoid 
boredom and injury," Bartlett adds. "For people 
who don't get that exercise "high", having 
options can make a huge difference."

Find a buddy. Working out with a friend can make 
time pass more quickly. Plus, many of our 
dedicated exercisers actually view their workouts 
as social time, which makes them more eager to 
exercise. According to one fitness buff, 
"Exercise is fun -- and not a chore -- for me 
since I have two walking buddies, one for the 
weekend and one at work. It's great to have two 
wonderful confidants." If you don't have a pal to 
join you in your endeavor, visit the American 
Council on Exercise Web site (www.acefitness.org) 
to find a personal trainer in your area.

Do what you love. A big bonus of trying all 
that's available inside and outside the gym is 
the likelihood that you'll eventually hit on a 
workout that you just can't get enough of. 
Margie, one Web-site respondent, advises, "Do 
whichever sport or exercise you love; don't force 
yourself to run if you dread it." Carl Foster, 
Ph.D., a professor of exercise and sport science 
at the University of Wisconsin-La Crosse, agrees. 
"Keep in mind that exercise doesn't have to be in 
a gym -- ballroom dancing, martial arts, 
swimming, even playing Frisbee with your kids are 
all workouts if done energetically.?

Set realistic goals. Do you start an exercise 
program imagining a marathon, but never get past 
your first sprint? "It's fun and necessary to 
have goals for achievement, but the key is to 
have very realistic ones," notes Web-site 
respondent Sherri. "I started running two years 
ago, after my son was born. Each year I had a 
goal: first a 5k run, then last year a 10k, this 
year, half-marathons." Examine your goals 
regularly by asking yourself if they were 
realistic, if you made excuses for exercising, 
what kept you from it? Regularly reviewing your 
goals and keeping records of your progress helps 
keep you on track.

Think time and place. You've no doubt heard the 
expression "timing is everything." To make 
workouts more enjoyable, pick a time and place 
that works for you. If going to the gym 
intimidates you, buy or rent workout videos that 
you can use at home. Don't force yourself to do 
anything that requires something that makes you 
uncomfortable like wearing revealing clothes; 
instead choose something with more modest attire 
(e.g., self-defense disciplines such as karate, 
judo, or tae kwon do). "Understand what works 
best for you and don't try to fit into someone 
else's mold," Bartlett says. "We all need to 
redefine what exercise is. Remember -- you don't 
have to be in Lycra for your exercise to count."

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http://www.cookinglight.com/cooking/hl/fitness/package/0,14343,1572483,00.html

Start a Fitness Routine
      After six to eight weeks with this workout 
plan, you'll have made fitness a habit.

By Lara Rosenbaum

Exercisers who establish goals--especially small 
ones--are more likely to stay motivated, 
according to a study conducted by the American 
College of Sports Medicine. Why? "Setting and 
achieving measurable goals increases confidence 
and self-efficacy. The more you believe you are 
capable of achieving your goals, the more likely 
you are to reach them," says Tom Holland, M.S., 
C.S.C.S., a Connecticut-based physiologist and 
author of The 12-Week Triathlete.

About 60 percent of people who begin an exercise 
program drop it within six months, Holland says. 
"One of the main reasons people fail is they have 
no real plan or quantifiable goals. A beginner 
might simply resolve to exercise without any 
concrete objectives," he says.

In order for you to set goals with success, 
Cooking Light asked Holland to design a workout 
in which you can acheive these three goals:

1. Find a consistent time for exercise.
The best way to make fitness a habit is to 
dedicate a set time for exercise--no ifs, ands, 
or buts about it.

2. Gain strength.
Our beginner workout helps build and tone muscle.

3. Lose five pounds.
Making a specific weight-loss resolution provides 
a measure for success. A goal of five pounds can 
be achieved healthfully in four to six weeks.

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http://www.cookinglight.com/cooking/hl/fitness/article/0,13803,658585,00.html

Jump Over Fitness Hurdles
      Seven obstacles that keep us from working out-and how to beat them.

By Karen Asp

1. I don't have time.
Solution: Put things into perspective. If you 
exercise for 30 minutes a day, that's just 3 
percent of your waking hours, says John Foreyt, 
Ph.D., professor of medicine at Baylor College of 
Medicine in Houston. Schedule it into your day as 
you would taking a shower. If necessary, wake up 
about 30 minutes earlier or stretch lunch by 15 
or 20 minutes. Can't do that 30 minutes all at 
once? Do 10-minute spurts throughout the day. 
"Research shows that three 10-minute bouts of 
exercise burn as many calories and offer as many 
health benefits as one 30-minute workout," says 
Mike Bracko, Ed.D., an exercise physiologist in 
Calgary, Alberta.

2. I don't have enough energy.
Solution: Believe it or not, the more you 
exercise, the more energy you'll have, Foreyt 
says. Identify points during the day when you're 
most awake and alert, and work out then. For many 
people, morning is best, but you may be most 
energetic at 8 o'clock in the evening. On days 
when you're really tired, trick your body into 
exercising for longer periods. Vow to walk or do 
strength exercises for 10 minutes; if you're 
still beat after that, you can quit. "Usually, 
though, you start feeling so good that you keep 
going," Bracko says. If you're sluggish, do a 
less intense workout. Take a leisurely walk, or 
do a gentle yoga video.

3. I get bored easily.
Solution: Try new activities until you find 
something you enjoy-tennis with a league, inline 
skating, walking around your neighborhood, or a 
combination of activities. Also, make your 
exercise sessions pleasurable. Listen to music or 
a book on tape, watch television, or read a 
magazine while you're on a treadmill or 
elliptical trainer. If possible, recruit a 
workout buddy-your spouse, best friend, or dog-or 
train for a charity event. To break the monotony, 
do something different every workout, Bracko 
says. Walk one day, take a new fitness class the 
next, and lift weights on the third day. Or 
alternate between several activities in one 
workout. If you belong to a health club, do 10 or 
15 minutes each on a bike, treadmill, and 
elliptical trainer.

4. I feel intimidated at the gym.
Solution: Find a comfortable environment, like a 
park, the mall, or your neighborhood, Foreyt 
says. Look into alternative health-club options, 
including ymcas, ywcas, and 30-minute workout 
chains. Your church, synagogue, hospital, or 
community center may also offer fitness classes. 
Or check out walking, running, and cycling clubs 
in your area. To get started, go to 
www.active.com.

5. I don't know where to start.
Solution: The easiest way is to do something you 
do every day-walk. Begin with a 5- to 10-minute 
walk every day, and add time as you become 
fitter. You can also hire a personal trainer for 
an hour or two to teach you exercise basics. 
Depending on where you live, sessions start at 
$25 per hour. Even better, hire a trainer for a 
month. "Not only will you get educated," Bracko 
says, "you'll also get the motivation you need to 
exercise." If personal training seems 
intimidating, head to the library or a bookstore, 
where you'll find books, videos, and magazines on 
exercise. Or try online-training sites like 
www.myfitnessexpert.com. Another way to get 
started is to attend beginner conditioning or 
weight classes at the gym-you'll learn basic 
moves and form.

6. I have my kids with me.
Solution: If your spouse can't watch them while 
you exercise, join a gym that offers day care, or 
set up a home gym and exercise before the kids 
get up. Also, make activity a family event. Play 
Frisbee before dinner, take a walk after meals, 
or plan a weekly outing, like hiking or swimming. 
You can also squeeze in more activity at home. 
Walk around as you chat on the phone; do strength 
exercises, like push-ups against the refrigerator 
or squats, when you have downtime during dinner 
preparation; or work up a sweat during your 
favorite television show.

7. I don't have money to spend on equipment or a gym membership.
Solution: "You don't need money to exercise, just 
a good pair of shoes," Foreyt says. You can walk 
or jog in your neighborhood, at a high school 
track, or at a park. If the weather's bad, walk 
in a shopping mall. Some malls even have free 
organized walking groups. For strength training, 
do exercises like squats, push-ups, and lunges 
that use your body weight as resistance, Bracko 
says. If you want to make a small investment in 
strength-training equipment, inexpensive options 
include stability balls ($20 to $25), elastic 
resistance bands (below, $5 to $15), or hand 
weights ($2 to $10 per pair), all of which you 
can purchase at sporting-goods stores and many 
department stores. You can also buy exercise 
videos or dvds for $10 to $15 each, or check them 
out from your library. If you get bored with 
them, swap with a friend.

Karen Asp is a frequent contributor to Cooking 
Light. She also writes for Allure, Family Circle, 
Prevention, Shape, and Woman's Day.

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http://www.cookinglight.com/cooking/hl/fitness/article/0,13803,345412,00.html

Take the Steps
      Start with small changes, and feel brighter, 
lighter, more powerful -- both physically and 
emotionally.

Making healthful changes in your life is the best 
gift you can give to yourself -- and to the 
people around you, the people who count on you 
for support, for guidance, for supper on the 
table.

Think of your health as a challenge that can be 
tackled with ease once you put your energy into 
it -- just like the project you never thought 
you'd finish or that promotion you never thought 
you'd get. Whether your aim is to eat better, be 
more active, or lower stress, pursuing goals for 
your health is like any other challenge. It takes 
time, commitment, and courage to stay motivated. 
But remember, you can. All you have to do is 
start.

How to set healthy-living goals you can achieve

Know what's moving you. Why do you want to 
exercise more? To increase your stamina? Boost 
your flexibility? Have more energy? If you're 
sure of the reasons behind your goals from the 
start, you'll be more apt to follow through, 
especially when you start to see the first fruits 
of your efforts.

Keep it realistic. If you love dessert, try 
eating smaller portions or making low-fat 
variations instead of attempting to give it up 
altogether. Set your goals according to the 
person you are and the things you enjoy, not the 
person you wish you were.

Set both short-and long-term goals. Long-term 
goal: to eat healthier. Short-term goal: to eat 
two more servings of vegetables a day. Because 
they're more specific targets, short-term goals 
show you how to get the results you want. And 
they're less intimidating, so you're more likely 
to be successful.

Keep it positive. "I want to have more energy" is 
more positive than saying, "I can't stand being 
tired all the time." That's more than a matter of 
semantics: Framing your goals in positive ways 
can help make it more pleasant to work toward 
them. For instance, focus on what you are having 
for dessert -- a couple of bites of your dinner 
companion's cheesecake -- instead of what you're 
not having: a generous wedge all for yourself.

Write it down. By keeping a journal of your goals 
and the progress you're making toward them, 
you'll be able to look back, applaud your 
achievements, and see what still needs to be done.

Reward yourself. Buy that book you've been dying 
to read, treat yourself to a bubble bath, or head 
out to your favorite trail for some solitude. 
Don't wait until you meet your long-term goal to 
give yourself a pat on the back; rewards along 
the way will keep you motivated and energized.

Don't expect smooth sailing. Change doesn't come 
easy. But don't let glitches in your progress 
stop you altogether. Simply pick yourself up and 
take up where you left off.

***   NOTICE:  In accordance with Title 17 U.S.C. 
Section 107, this material is distributed, 
without profit, for research and educational 
purposes only.   ***
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