Archive for the ‘Weight Loss & Nutrition’ Category

Stress Relief


nostressStress is a normal part of life, be it physical or mental stress. We’ve all experienced it due to illness, relationship stuff, job loss, death of love ones, daily worries, etc.  Stress can lead to high blood pressure, heart disease, insomnia, and stiff muscles to name just a few. I’m going to start posting every week, something you can do to help cope with stress. The obvious one I preach is exercise. You ALL know the stress reducing benefits of regular exercise, so I’m not starting there. 

So, the stress reducer du jour is? Pet an animal. Yup, it works. Simple, cheap, good for the soul, heart and mind. Just pet your dog or cat, or a friends pet, just like ya’ll do when you come to my studio. Sometimes I make it part of the gig just to de-stress you. ;-) It works. Happy & Healthy Petting, Margo


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When to Replace Workout Shoes


Walking or running in old, worn out shoes can lead to an increase in injury. Over time, they lose their stability, cushion and tread. When asked how often to change, I usually say, being realistic, around 500 miles, plus or minus. When you hit that target of 500 miles depends on how often you wear them, where you wear them, your body weight, walking or jogging, the surface you’re on, and so on. 

So, to keep it simple, estimate your weekly mileage and do the math.  You may be able to milk that pair for a year; if you’re a high mile person, (25 miles or more a week) maybe you’ll need new shoes after 2-3 months. 
Since most of you are not experts in shoe wear and tear, I say go by how they feel. Go by how your feet feel. An easy and important way is to look at the tread wear. If they have worn or bald spots, or lean sideways or forward or backward – it’s time for a new pair. If you are not sure what kind to buy (there are so many) just ask me. . .I’m happy to guide you to the appropriate shoe for you!
Keep your feet happy!
Margo

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Cholesterol: One size fits all – NOT!


See my “thumbs up” on my Cholesterol results! Here is why:

chol

I had mine checked (part of the annual tuneup) and was very enlightened. I say “one size doesn’t fit all” since there are guidelines, absolutes, and gray area in between.  I bet you’ve been told by your physician to have total cholesterol under 200; HDL (the good) and LDL (the bad) combined, to be healthy. Right? I’m 217. “What?” you say! Not you, Margo, oh fit and lean trainer who eats well! I’m coughing up my personal numbers to you all, here and now, to show you how things are not always as they seem  - based on the “mean” – the population as a whole, further proving to you one size does not fit all!  Your MD may not be an expert in this area, (all due respect) even though you think they “should” be. Your ratio is also important, which is calculated with HDL, LDL and TGL, the latter meaning Triglycerides, the fat in your blood. 

This is where one size doesn’t fit all when looking at the total numbers, and not considering ratios.  Under 200 is great, a goal, yet…see me smiling at my results here  (blurred on purpose to hide private info)!   I’m in thefantastic range, even though, yes, my total cholesterol is over 200. Read below to see why.  When you get your cholesterol checked and don’t understand the numbers, demand an explanation. Ask for a copy and ask for your ratios. They matter. See below:
  • LDL should be low. Your LDL goal depends on your risk of heart attack and stroke. A very high risk goal may be less then 70.  High risk goal is less then 100. If you are at moderate risk your goal is to have LDL below 130. (Most MD’s will say below 100, that ‘general’ number again).
  • HDL should be high. A good HDL goal is 40 or higher. Over 60 helps protect against a heart attack. Below 40 is known to increase your risk of  heart problems. A high HDL number can offset a high LDL number. 
  • TGL should be less than 150. A level above 150 may increase your risk for heart problems.
ME: LDL: 119 (130 under okay)  HDL:  98 (above 40 good)   TGL:  48 (below 150 best) 
As you can see, my HDL is extremely good . My TGL, off the charts good, LDL still good. Even with these fabulous numbers, my total HDL & LDL is above the “textbook” 200. This is where you need to look at RATIOS as well: 
  • A ratio below 4 as general rule, is good 
  • A ratio below 3.5 as general rule is very good
  • A ratio below 3.0 is excellent
  • A ratio between 2.4 and 2.8 can actually cause a reversal of heart disease
My Ratio: 2.32 - even though, at face value, I’m over 200, the proverbial nirvana number. This is why I’m educating you here and now, things are not always as they seem, following ‘charts’ without further exploration and your ratio. Your test results will have your ratio. 
What causes high cholesterol?
  1. Diet. Eating too much saturated fat, trans fat, and cholesterol, can raise your cholesterol. These are found in animal foods, such as meats, whole milk, egg yolks, butter, and cheese. Also many packaged/prepared foods, especially snack foods like cookies, crackers, chips.
  2. Weight. Being overweight may raise triglycerides and lower HDL, the good stuff.
  3. Activity.  NOT exercising may raise LDL, the bad stuff AND lower HDL the good stuff.
  4. Smoking may lower HDL, the good stuff, and that one, as I’ve said, you don’t want lowered.
  5. The unavoidable family history or genetic predisposition. You probably know who you are, and fortunately there are safe medications that help those of you affected.
I hope you find this information educational, enlightening, helpful, and most of all, an excuse to go get tested if you have not done so. 
Have a healthy, HDL raising week,
Margo
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