Jump Start 2004 - Onward in June

By prism{HS}

Greetings Masters,
Greetings Mistresses,
Greetings slaves,

This one hopes everyone had a good 4 weeks. If you didn’t, it’s not too late to start now. She would like to take this time to thank you all for the wonderful emails she has been receiving from many of you in ref to Jump Start 2004.

What’s new for the next few weeks, you may be asking yourself? Exercise!!!! Eating right is a main factor to losing weight and feeling better. Exercise plays big part as well. Ok, so is everyone ready to begin? Hope so!!!

Week # 1 for June

Excercise - Now that you are ready to begin here are a few tips:

• Begin slowly. Prepare your muscles for activity by warming up for about 5 minutes before you start. Gentle stretching.
• If you are new to exercise, take some extra time to get in the groove. Don’t just start out at 30 minutes. Try doing 10 minutes and then when you feel right, increase your exercise time by 5 minutes each time until you reach 30 minutes.
• Everyone does not start out at the same pace. It’s important to start at a pace that is comfortable to you. There is a conversation rule: you should be able to carry on a conversation while exercising.
• After exercising, it’s very important you cool down: this means bringing your breathing and heart rate down. Slow the pace of your workout until your breathing becomes normal.
• Always stop if you feel pain, numbness or pressure in your chest, arms, back or neck while you’re exercising.
• Water, water, water! Drink plenty of H2O. Stay hydrated.
• Most of all: have fun!!!!!
• Walking is one of the best ways to exercise, not mention it can be a great stress reliever. Not everyone is able to walk, so this one suggests trying bike riding.

If one has a computer, then you have so much information at your finger tips for finding some way to exercise.

Weeks # 2, 3 & 4 for June

Know your BMI.

What is BMI? Body Mass Index. BMI is a calculation that considers your height and your weight. BMI is used to determine if someone’s weight is healthy or risky. The more a person weighs, the higher the BMI. When the BMI is high, the chances of developing health problems are greater.

There are several sites online where you can calculate your BMI. This one looked up a few for you all to go to:

http://www.nhlbisupport.com/bmi/bmicalc.htm.

http://www.achievingweightloss.com/bmi-calculator.html.

http://www.craddockhealthcenter.com/bmi.htm.

If your BMI is between 19 and 25, very good, your weight is in a healthy range. If your BMI is above 25, you need to consider strongly to take control of your health and bring your BMI down.

An important step toward a healthy BMI is healthy eating. Again with the food! Keep these ideas in mind:

1. Size Matters! Portion sizes are something you need to pay attention to. This helps you control your calories, fat and sugar.

• How do you know an appropriate size? Experimenting with scales and measuring cups will help you recognize an appropriate portion.
• Read. Read packages, follow serving descriptions.
• Choose smaller portions, or split larger ones to share. Use a smaller plate.
• Enjoy just a small portion of a favorite food or dessert rather than take a heaping helping. Also you don’t have to finish everything on your plate if you are full.

2. Have 5 servings of fruits and vegetables each day.

• Choose a variety of colors The brighter and more deeply colored vegetable and fruits have the most nutrients.
• Make a habit of adding fruits and vegetables to each meal and snacks.
• Frozen veggies are great for last minute choices and are always on hand.
• Frozen fruit such as grapes, bananas, berries, and melon balls are great for a delicious snack.
• Precut veggies are great for quick snacks.

3. Milk does a body good!!!! Have 2 to 3 servings a day of milk or milk products. Milk and milk products are packed with protein and important nutrients like calcium. Low-fat or nonfat dairy products are always best to chose.

• Fat free pudding is a great way to enjoy milk.
• Fat free yogurt, with or without fruit, is also a great snack.

4. Grains are rich in vitamins, minerals, fiber, and other important nutrients.

• Have 3 servings a day
• Choose whole grain over refined when possible.
• Look for whole grains as the first ingredient on package labels.
• Examples of whole grains include brown rice, bulgur, cracked wheat, graham, flour, oatmeal, popcorn, whole barley, whole cornmeal, whole oats, whole rye, and whole wheat.

5. Have 1 to 2 servings of protein-rich foods such as eggs, poultry, fish, meat and beans.

• Choose lean cuts, loin or round. Watch portion size.
• Use lower-fat cooking methods such as baking, broiling, grilling, or roasting.

6. Limit foods that are high in fat. Saturated fat is the bad fat. This helps lower the risk of cancer and heart disease and controls your calories.

• Choose fish, poultry or beans over red meats.
• Limit or exclude high-fat snacks and fried foods.

7. Limit alcohol and high-sugar foods and beverages. These have extra calories and no nutrients.

• Choose moderation. For men, two drinks a day and for women, one.
• Select low sugar beverages such as calorie-free soda.

8. Water, water, water. Can’t stress enough how important water is to your diet and body.

You’re on your way!

You know your BMI by going to the links this one provided and you now know what it takes to treat your weight and health as high priorities. Whatever your goals may be, weight loss, etc., don’t delay. We still have lots of time on Jump Start 2004.

By incorporating this with last month you should be well on your way to a healthier you. If you slipped up, so what, just pull your boots up and start over.

Never feel that you are alone in your struggle. There are many of us that will help and support you.

Please feel free to email this one at anytime. She will try to supply you with all the moral support you need, answer any questions she can and refer you to a group for more support. (This one heard GPB has a new thread.)

Well wishes and good luck this month.

Thank you for your time.

prism

prism_hs@yahoo.com