FITNESS & HEALTH: GOING INTO THE NEW YEAR
By: Steve Courson

A serious cardiac illness can have an amazing effect in adjusting one's attitude towards diet and exercise. In November of 1988, I was diagnosed with dilated-cardiomyopathy, a disease resulting in a weakness and an enlargement of the heart muscle. I was given 4-5 years to live without a heart transplant and 50% of those diagnosed are dead in two years.

While waiting on a transplant list and being sedentary, I gained considerable excess body fat. Knowing that I needed to lose weight I fortunately was introduced to Dr. Barry Sears and his "Zone" dietary principles. Barry predicted to me and my cardiologist that if I was compliant to his dietary lifestyle that I would lose 70 lbs. of body fat and my heart would improve to the degree that I would be removed from the transplant list. This was a little hard to believe.

However, after 1 ½ years of modifying my diet and following a moderate exercise program, Barry's prediction came true. My body and weight dropped from 328 - 255 lbs. without loss of muscle mass! My heart also improved enough to be taken off the active transplant list.

This experimental odyssey definitely taught me much about diet and low impact exercise techniques.

Since then I have used and continued to refine these basic diet and exercise principles. There is no mystery in the medical literature or in just plain common sense in recognizing that a sound exercise program combined with intelligent eating habits can reap major benefits in health and quality of life.

As we learn more about the human body, we realize that a complete exercise program should include adequate resistance and cardiovascular training as the vital components of improving general fitness.

Resistance training could involve free weights, machines, or push-ups and chin-ups. Some believe a combination of the above is the best.

Cardiovascular training could consist of walking, jogging, biking, swimming, stairmaster, treadmill, aerobics, etc. Whatever form one chooses, it should be an activity that they enjoy and will do consistently. The suggested frequency is 20-60 minutes 3-5 days per week.

Resistance training is essential in developing, shaping and toning the muscles of the body. Cardiovascular training is essential in burning calories and working the heart and lungs.

When we combine these along with sensible eating habits, we are on our way to becoming healthier mentally and physically, enhancing our appearance and can even manifest anti-aging effects.

I like to use the triangle approach. A triangle has three sides. The fitness triangle consists of resistance training, cardiovascular training and intelligent dietary habits. Each side is of equal importance and in order to maximize success, a fitness program should be a lifestyle not a quick fix.

What is balance in the diet? The correct ratio of macronutrients (carbohydrate, fats and proteins) helps promote stable blood sugar. Why is this important? It is critical because stable blood sugar helps control the fat storage hormone we know as insulin. This forces us to understand the pivotal role carbohydrates play in the diet. It also makes it imperative that we understand the glycemic index.

High glycemic "carbs" like refined sugar and starches spike insulin levels thus enhancing fat storage. Low glycemic carbs such as most high fiber fruits and especially green vegetables are better for moderating blood sugar and thus insulin levels.

For years we thought counting fat grams was the key to losing weight, especially body fat. However, nutritional "gurus" Barry Sears and Dr. Atkins have educated us to the value of controlling carbohydrate intake in fat loss. Atkins believes that low carbs is the way where Sears predicates moderate carbs from the low glycemic index combined with the correct ratios of macronutrients. Sear's ratio is 4 parts carb, 3 parts protein and up to 3 parts fat.

Finally, by having adequate protein in the diet and while controlling carbs promotes insulin's opposite hormone which is glucagon. Glucagon is a fat mobilizing hormone. Healthy eating should promote fat burning and not fat storing.

We also require fat in the diet for both helping to moderate blood sugar but also for the source of essential fatty acids. Poly-unsaturated or mono-unsaturated fats such as peanut oil, fish oil, canola oil, olive oil, etc. are the best choices.

The holidays present us with many significant dietary temptations and challenges. High glycemic carbs that we love (cookies, bread, pasta, pastries, mashed potatoes, etc.) are hard to resist. Yet, I have always believed that no matter how strict one's dietary habits are, you need to periodically reward yourself for your compliance. A "cheat" meal or a "cheat" day once a week if you are not sedentary will not hurt your program.

But, the holidays are fraught with unhealthy and fattening pitfalls. Parties laden with high glycemic food and alcohol (empty calories) tempt us almost daily. Just remember whether eating or drinking, the excess carbs make us fat faster than consuming fat itself. The days you splurge should still be done in moderation.

Christmas and New Years are days where you should indulge. But, all the parties in between can make New Year's resolutions about getting that fit body all the tougher. The more control you lose over food and drink, the longer road you face over the New Year.

Remember a sound dietary and fitness program can have powerful positive effects on one's health. Conversely, poor dietary and fitness habits can wreak disaster on someone. The choices are ours but exercise also can promote endorphins which give the training person a natural euphoria, a nice side effect of living healthy.

Here is a list of healthy choices for snacks during holiday parties:

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My comments are based on personal experiences. I am not a licensed dietician or physician and do not speak for Head Start or any other organization. Any specific comments or questions about what may be beneficial for any individual should be directed to a physician, nurse or licensed dietician.

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