Ask the Expert: Fitness #1

The Mettler Center Open House is still going on until September 25 so make sure to stop in if you are not a member already (and if you are a member, tell your friends!). There is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join!

This week continues our "Ask the Expert" series. The remainder of the schedule is as follows:

• Week 2 (September 19-23): Fitness
  
• Week 3 (September 26-30): Weight Loss
  
• Week 4 (October 3-7): General Health

If you missed last week, that's okay - just check out our previous posts! These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

As we said last week, let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Fitness #1
Q: I have been avoiding exercise for years. At age 50, is it just too late?

A: Never! Whether you're starting your first exercise regimen or getting back into fitness after a long hiatus, no matter your age, the first step is the most important: tune in to your body. People who are inactive are people who aren't in touch with how their body feels and what it can and cannot do. Start slowly, especially if you have gained weight with age or developed arthritis in your joints.

It is a good idea to check with your doctor before starting any exercise program. you need to know how much exertion is appropriate for your heart and joints. Then ease into exercise to give your body time to get used to movement.

Proper clothing and shoes are essential. Loose garments can trip you up or catch on exercise machines. Tight garments can impede circulation. If you're walking early in the morning or after dark, be sure to wear light colors and reflective gear. And treat your feet to the best pair of walking or running shoes you can afford.

Warming up and cooling down are especially important as we age. You can warm up by walking briskly or by working out at a low intensity on any cardio machine. Cooling down helps your heartbeat to return to its resting rate. Conclude your exercise session by moving at a gentle pace for at least 5 minutes. Drinking plenty of water is vital. If you're moving more, your muscles and joints need extra hydration. Try drinking 4-6 ounces of water for every 15 minutes of exercise. If you're going for a long walk, take a water bottle with you.

Make sure that you're using good form when you exercise to protect your muscles and joints. Group exercise classes can show you the right way to strengthen and tone your muscles without stresses and strains. Check out our complete list of group exercise classes at Mettler Center!

If you work out a home with exercise programs on DVDs, pay attention to how the moves are demonstrated and described. Or consider working with a certified personal trainer - they can often diagnose and correct poor form in a single session.

Gasping for breath is a sign that you're working too hard. Aim instead for a "happy zone." In the happy zone, also known as the cardio zone or fat-burning zone, you're working a little harder than just strolling to the mailbox. You're breaking a sweat and you're breaking with your mouth open so you can get all that oxygen to your muscles. But you're also moving at a pace that you can sustain for at least 10 minutes or longer.

Finally, always stop if you feel pain. Pain is a strong, clear message from your body. So listen to it! A little achy soreness or tiredness is fine, but if it doesn't go away in a few days, you have pushed yourself too hard - ease up a bit!

Heart Health Help #5: Sugar Shock

Americans are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease. For women, the limit is 6 1/4 teaspoons (100 calories) of added sweeteners a day (natural sugar, such as those found in fruit, are okay). Make sure to read labels; even "healthy" products can be loaded with sugar. See our healthy swaps below for some surprising sugar-laden culprits.

INSTEAD OF...1 container (10.75 ounces) Campbell's Soup at Hand Creamy Tomato (6 teaspoons sugar)...

TRY...1 cup (8 ounces) Imagine Creamy Tomato Soup (1 3/4 teaspoons sugar).

INSTEAD OF...1 1/4 cups Kellogg's Smart Start Maple Brown Sugar (4 1/4 teaspoons sugar)...

TRY... 3/4 cup Wheaties cereal (1 teaspoon sugar).

INSTEAD OF...Lean Cuisine Sun-Dried Tomato Pesto Chicken (2 1/2 teaspoons sugar)...

TRY...Smart Ones Three Cheese Ziti Marinara (1/2 teaspoon sugar).

INSTEAD OF...2 Nutri-Grain Cinnamon Waffles (2 1/2 teaspoons sugar)...

TRY...2 Van's Belgian Multigran Waffles (3/4 teaspoon sugar).

INSTEAD OF...2 tablespoons Wish-Bone Red Wine Vinaigrette Dressing (2 teaspoons sugar)...

TRY...2 tablespoons Kraft Seven Seas Red Wine Vinaigrette Dressing (1/2 teaspoon sugar).

Heart Health Help #4: Go Greek

A big belly can spell big trouble for your heart. But following a Mediterranean diet may help, a new study suggests. When 90 people with belly fat were advised to eat meals consisting of whole grains, plenty of produce and healthy fats from olive oil, fish and nuts, along with low-fat dairy foods, those who closely followed the plan showed improvement in a key heart-risk measure: endothelial function. The endothelium is the lining of the blood vessels; when it is unhealthy, it can stiffen and become susceptible to heart attack, causing damage. Keeping the lining more flexible lowers your risk.

To incorporate the Mediterranean diet into your weekly meal rotation, we have provided a list below of some of our favorite Mediterranean-inspired dishes. Just click the link to view the recipe. They are all easy to prepare and sure to please the entire family!

Appetizers & Side Dishes

• Roasted Eggplant & Feta Dip
• Butternut Squash Pilaf
• Warm Arugula Bread Salad

Main Dishes

• Fish Couscous with Onion T'faya
• Turkish Style Pizza
• Salmon Panzanella

Dessert

• Apricot-Bulgar Pudding Cake with Custard Sauce
• Italian Hazelnut Cookies
• Greek Yogurt Cheesecake with Ouzo-Poached Figs

Heart Health Help #3: The pounds-off cure

Extra weight can do a number on your heart, but slim down and you could actually reverse the risk. British researchers used cardiac imaging to document three scary heart changes in a group of obese people. Since each of these problems can reduce life expectancy, the doctors were eager to see if losing weight could make the heart more normal.


Talk about a payoff: a year after, 30 patients had dropped an average of 45 pounds, their heart walls were thinner and they had less stiffness in the ventricles and aorta. Seven patients hadn't lost any weight - and had no improvement.

For those who are overweight, it might be scary to go to a gym and just start working out. A great way to start with the right regimen for you is to work with a personal trainer. At Mettler Center, our personal trainers will work with you to create a customized program that meets YOUR needs. New members receive 3 free personal training sessions with a trainer of their choice and can purchase additional sessions after that; current members can sign-up for personal training packages at any time. This is a great way to ensure that you are getting the proper balance of cardio and strength training, as well as working yourself to your full potential - but not to the point of over-exhaustion. For more information, contact Mettler Center Member Services at 217-356-6543, or visit our website, www.mettlercenter.com, for more information.

Heart Health Help #2: Look on the bright side

In an 8 year study of almost 100,000 women, those rated as optimistic (endorsing statements such as, "In unclear times, I usually expect the best") were 30 percent less likely to diet of heart disease than were pessimists (who believed things like, "If something can go wrong for me, it will"). Although researchers can't pinpoint the mechanism, it may be that pessimists respond to everyday aggravations with longer rises in blood pressure and stress hormones that, over time, take a toll on the heart. What should you do if you are a glass half-empty kind of person? Cognitive behavioral therapy can help you learn to think more positively, says researcher Hilary Tindle, MPH, MD, of the University of Pittsburgh. And, as she reminds her patients, good habits like exercise and getting enough sleep can improve your perspective as well.

For more information on cognitive behavioral therapy, visit www.nacbt.org.

Heart Health Help #1: One pill is all you need

In today's culture, "healthy" has become synonymous with eating a nutritious diet and exercising. However, it is just as important - if not more so - to remember to treat our heart right to maintain a truly "healthy" lifestyle. While eating the right foods and staying fit will certainly help one achieve a healthy heart, there are other factors to take into consideration. In our blog posts this week, we will give you 5 different ways to stay well and keep your heart in tip-top shape. Even if you don't have a current heart condition or history of heart disease, these posts will provide great tips on achieving a healthy lifestyle and it is always a good idea to be proactive in your health habits.

Heart Health Help #1: One pill is all you need It's not fish tale. Experts reviewed studies involving tens of thousands of people and calculated just how powerful fish oil can be in helping those who have heart problems - or who are trying to prevent them. For people who have had a heart attack, taking omega-3 supplements, such as fish oil, reduces the risk of death from cardiovascular causes by 30 percent. But "substantial gains" were documented for others, too, says the experts.

The experts recommendation: everyone should get 500 mg a day of omega-3 fish oil containing both EPA and DHA; you can meet that goal by eating at least 2 servings of fish, such as salmon, sardines, or albacore tuna, each week, or with daily supplements. Those with heart disease should aim for 800-1,000 mg a day - a tough thing to do without a pill.

It's also difficult to get the right blend of EPA and DHA on a vegetarian diet. Flaxseed and canola oils are touted as plant-based alternatives to fish oil, but contain a different omega-3 and probably won't provide the same benefits, says study author Car Lavie, MD, of Ochsner Medical Center in New Orleans. Beyond vegetarians, some people avoid fish oil because of worries about mercury. However, research shows you have nothing to fear; testing of more than 40 products by an independent lab found no contamination.