Q: The government is now telling us to figure out our own individual food pyramid based on age, sex and physical activity. Sounds like a good idea, but I am a little confused about how to go about it. I'm 33 years old and spend about 40 minutes in the gym 3-4 days a week. What should I do?
Sarah
A: The USDA took a giant step in the right direction in publishing their new personalized pyramid and dietary guidelines. For the first time it includes the importance of daily exercise and tries to eliminate the one diet fits all approach.
Based on what you told me, I went to the USDA website www.mypyramid.gov/index.html , plugged in age, sex and physical activity,
Clicked submit and here is what came out:
According to the MyPyramid plan calculations you should be eating about 2000 calories a day broken down as follows:
Grains: 6 ounces
Vegetables: 2.5 cups
Fruits: 3 cups
Milk: 3 cups
Meat and Beans: 5.5 ounces.
It also tells you to aim for 6 teaspoons of
oils a day and limit extra fats and sugars to 265 calories.
Even with its new personalized approach, the USDA's guidelines are still quite broad. Taken strictly at face value, the pyramid plan may seem to be telling you to eat more food than you need and include some foods that are wrong for your body's particular needs. You still need to know quite a bit about nutrition, your particular health issues and the effects of certain foods on those conditions. The USDA says the pyramid is for healthy individuals and you should consult with your health care provider about any special dietary requirements.
If you would like to refine your diet even further, a book called Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by Walter C. Willett, MD. It can help you sort through the nutrition maze and make more informed decisions. It is available at Amazon.com
Q: Its time for shorts. It snuck up on me this year. Is there anything I can do to firm up my thighs that will make a difference at this late date?
Kathy, 40
A: Nothing works overnight but you can see a noticeable difference by the 4th
Of July if you get on it right now. These 2 exercises can jumpstart your progress.
(Optional ankle weights can be used 1-5pds.)
Outer Thigh (abduction): Lie on your side and slowly lift your leg up. Take about four seconds, hold a moment and take four seconds to bring it back down again. Do 10-15 reps. As you get stronger you can take a 30 second break and repeat another set.
Inner thigh (adduction) Lie on the same side and cross the top leg in front of you.
Using your hand and top foot for support. Slowly lift the bottom leg, taking about 4 seconds. Hold a moment and take four seconds to bring it down again. Repeat as in first exercise.
Now roll over and do the other side.
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free™ approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. For more information www.movingfree.com
Ice therapy is a women's best friend. Really! When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of `icing' is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women's risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off
the slopes, in case your anterior cruciated ligament decides now's the time to act up.
Comfort back pain - Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women's back pain are housework and gardening. Cool lower back pain with ice therapy. It's an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain - Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and
easing you into relief without the use of drugs.
Chill hot flashes and night sweats - 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies - If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery - Whether it's cosmetic, reconstructive, or joint replacement - all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes - Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites - Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered - seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the
itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author
Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being
donated to the Women's Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at www.snowpackusa.com/
SnowPack Pink Ribbon Kit
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