Dealing with Gym Intimidation

Are you afraid of joining a gym?
Learn how to deal with your gym fears
By Paige Waehner, About.com

"I really want to get in shape before I go to the gym." That's the first thing my client, *Jessica, said when she hired me to be her personal trainer. When I asked her why she didn't just use the gym to get in shape she said, "Are you crazy? I'd get laughed out of there!"

It's unfortunate, but plenty of people feel intimidated at the thought of joining a gym. Walking into a huge open room with hundreds of mysterious machines is tough and what's worse is that the members seem to be in great shape and know exactly what they're doing. It's not hard to see why so many people think they're too out of shape to join a gym.

The good news is that there are many choices for how and where you workout and each gym offers a different type of atmosphere. The trick is to find one that feels welcoming to you.

Why Gyms Can Be Intimidating

I've seen many personal training clients slink into the gym for their first meeting with me, a look of fear on their faces as they wonder if they dressed right...what kind of torture will I put them through...how silly will they look in front of all these people. It's normal to experience those fears when you join a gym and it's not hard to see why when you look at how some health clubs are set up:

Open spaces. If you're looking for privacy during workouts, joining a large gym may not be for you. In many health clubs, the workout areas are open with cardio machines lined up behind one another and weight machines sprawled out across the floor. Some group fitness rooms may be lined with windows so people can see in and some find this uncomfortable when just getting started with exercise.

Confusing machinery. Treadmills, bikes, elliptical trainers, balls, bands, weight machines...all that equipment can be very confusing if you've never used them before. The fear of looking stupid is something we all experience when trying new things and the overwhelming choices can add to that fear.

Aggressive salespeople. Working up the courage to visit a gym can be hard for some people and, if you're shy, an aggressive salesperson may intimidate you even more. Not all health clubs are like that, but many do put pressure on you to sign up. Many people find themselves signing over their firstborn without even being sure they want a membership at all.

Hardcore exercisers. Every gym has regulars and some can be a little intimidating if you make an honest mistake (like taking too long on a machine or not putting your weights back in the right place). Though you'll find most members are helpful and nice, not all gym-goers are patient with newcomers and it can be scary to navigate the gym with these types of people.

Beautiful people. Then there are the beautiful people. Though there are a wide variety of gym-goers, big and small, there are always going to be those people that seem to have perfect bodies. Many newbies can be intimidated when they see this, not remembering that everybody starts off as a beginner at one point or another.

If you tend to be intimidated by gyms, but you still want a place you can workout, there are some other options out there for you. All it takes is a little time and research to find the right place for you.

Choosing Your Health Club

There are many factors to consider when choosing a health club from location to membership fees and contracts. But none of that matters if it doesn't have the right kind of atmosphere. When looking for a gym, you want to find a place where you feel comfortable and that might not always be at the nearest chain such as 24 Hour Fitness, Bally's, Gold's or Lifetime Fitness. Although these types of gyms usually offer a wide range of services and classes, the large spaces and sometimes aggressive salespeople can make it uncomfortable for some. For more individualized and caring attention as well as a welcoming atmosphere, check out some of these ideas.

The YMCA

The YMCA is a non-profit community service organization focusing on family health and wellness. Though each one is different, most offer a relaxed atmosphere, friendly staff and a great place for families to exercise and play together. Check into your local YMCA to see what kinds of programs they have to offer, both for kids and adults.

Jewish Community Centers

The JCC is another family-friendly place offering everything from gym workouts to group fitness classes. Like the YMCA, they also offer plenty camps and programs for kids as well as daycare services. And you don't have to be Jewish to join. :-)

Local Recreation Centers

Many cities and towns have a Parks & Recreation Department offering fitness classes (for adults and kids), fitness centers, kids programs and more. These types of places are often casual and relaxed rather than 'hardcore' like some other types of gyms. You can often join fitness classes (like yoga or tai chi) without having to pay a gym membership and it's a great place to meet your neighbors without feeling like you're in a competitive atmosphere. Check with your local parks department to find out what's available in your town.

Hospital-Based Gyms

Many hospitals now offer gym services, which is a great choice whether you have a medical condition or not. The staff at these types of gyms are usually very well-trained and, of course, you have access to medical advice if you need it.

Women-Only Clubs

These types of clubs (like Curves) usually offer 30-minute circuits that combine strength and aerobic training in one workout. Because they're women-only and no frills, many women feel comfortable working out in this type of environment. The drawbacks are, first, doing the same workout for too long can lead to weight loss plateaus and boredom. Second, the hydraulic machines preclude any weighted eccentric movements (the lowering of the weight). Although Curves claims this is safer and reduces injury, this actually means that muscles aren't being trained functionally. Muscles need to be able to handle weight (whether it's with machines or picking up a child) through a full range of motion. Still, this can be a great place for beginners, especially if you stay month-to-month.

Personal Training Studios

Many personal training studios are small and a bit more homey than big gyms. You may find it more comfortable to workout in this type of environment and you may even be able to schedule private sessions with a trainer. The only downside is that you usually can't use it as you would a gym (i.e., showing up at any time for a workout) but only for individual sessions with your trainer.

Build Your Confidence at the Gym

If you decide to join a gym, there are some things you can do to make the experience easier and more enjoyable:

Set up an orientation. Many gyms offer new member orientations where a trainer shows you around and teaches you how to use the machines. This service is usually free and once you know how the machines work, you'll feel much more comfortable about showing up for your workouts.

Hire a personal trainer. A personal trainer can set you up with a full workout based on your goals. He or she can also educate you on good form, teach you how to use the machines and be your support as you learn new activities.

Workout with a buddy. It's always easier to do something with support and walking into a gym is much easier with a friend along. Find a friend or relative with similar goals to join a gym with you, if you can.

Choose less busy hours. Most gyms have busy times such as early morning, lunch time and after work. To avoid the crowds, you can schedule your workouts for mid-afternoon or even late at night, if that works for you.

It's important to know that the gym isn't for everyone, so you shouldn't feel you have to join one to get a great workout. You can easily set up your own home gym, use workout videos or take your workouts outside. For workout ideas, visit my Workout Center for a wide variety of free exercise routines. You can also hire in-home personal trainers to get one-on-one instruction without the distraction of other exercisers. There are many options out there to fit your needs, so take some time to find the most comfortable and supportive workout environment for you.

Eat Your Way Slim in 20 Simple Steps/Perfect Foods for Walkers

The real secret to healthy eating? Good habits. Here's how to start right now.
By the Editors of Prevention

From the instructions for some diets, you'd think losing weight was more complicated than quantum physics. The food diaries you need to write; the nutrition labels you need to read — and pronounce and translate; the protein, fat, and carbohydrate grams you have to add up. It's time to try an easier way. No math, no more squinting at the fine print and trying to decipher those words with no vowels. Instead, just 20 everyday tactics that will get you started on your weight loss plan and then help you stick to it. Soon enough, your diet will simply become the way you eat.

1. Always eat dessert

Yes, always. "A small amount can signal that the meal is over," says Barbara Rolls, PhD, author of The Volumetrics Eating Plan. She ends her meals with a piece of quality chocolate — and she's a doctor. Other options include mini-cupcakes or fruit.

2. Blot out the fat

You can use a napkin to blot a teaspoon of fat off a pizza slice. That may not sound like a lot, but multiply it by a slice a week, and that's more than a whole cup of fat you won't eat — or wear — this year.

3. Take the beltway

When junk food beckons, tighten your belt a notch. Not so you can't breathe, but so you have a gentle reminder of the size you'd like to be. "The scale isn't the only measure of weight," says Roberta Anding, RD, a spokeswoman for the American Dietetic Association.

4. Go public

Enlist the help of coworkers, friends, and family — and know they're watching. "The power of embarrassment is greater than will-power," says Stephen Gullo, PhD, author of The Thin Commandments.

5. Get spicy with it

Capsaicin, the substance that puts the hot in hot pepper, temporarily boosts your metabolism. Just make sure you're drinking a yogurt lassi with that searing-hot chicken vindaloo. Dairy blocks capsaicin's sweat-inducing signals better than water.

6. Milk it

Consuming 1,800 mg of calcium a day could block the absorption of about 80 calories, according to a recent University of Tennessee study. Jump-start your calcium intake by filling your coffee mug with fat-free or 1% milk, drinking it down to the level you want in your coffee, then pouring in your caffeine fix. That's 300 mg down, 1,500 to go.

7. Go organic

That's where you're likely to find bread and cereal with fiber counts that put the conventional choices to shame. Thought you were doing well with your 3-g-per-serving Cheerios? Nature's Path Slim blows it away with 10 g. (And it really doesn't taste like a shredded shoebox.)

8. Splurge on precut veggies at the supermarket

Sure, they cost more, but you're more likely to eat them. "Make low-energy snacks as easy as possible," Rolls says. "Keep vegetables as near to hand as you can. Make it so you have no excuse."

9. Practice fine dining

Pick a restaurant where you'll actually want to linger. "When the meals are not hurried, the presentation is beautiful and the portions are reasonable so you can regulate your attitude," Anding says. That means your body — not the empty plate — will tell you when to stop.

10. Don't skip your 3 pm feeding

"Have a 150 calorie snack [now], and it can save you 400 calories later," Anding says. An ounce of nuts or two sticks of string cheese weigh in at about 170 calories.

11. Increase your a-peel

Speaking of fiber, a lot of it's in the peel, whether it's potatoes, apples, or pears. Even oranges — don't eat the whole peel, but keep the pith, that white stringy stuff; it's packed with flavonoids. More nutrients, more fiber, less labor.

12. Drink with your dominant hand

If you're circulating at a party, Rolls suggests keeping your glass in the hand you eat with. If you're drinking with it, you can't eat with it, can you?

13. Plate it

Whatever it is, don't eat it out of the container and don't bring the container to the couch. "Part of satiety is visual," Anding says. "Your brain actually has to see the food on the plate, and when you reach into the jar, or the box, or the bag, you don't see it." If it's worth eating, put it on a plate. Eat what's there, then stop.

14. Keep your hands busy

Find a way other than food to work off your nervous energy. "It's behavior modification," Anding says. "Instead of grabbing a bag of chips, you pick up your knitting. Art works, woodworking works — anything that occupies your hands."

15. Take 10

When your mind strays from your desk to the vending machine, it could be hunger — or it could be boredom or irritation with your boss. If you're still thinking about snacking 10 minutes later, then you're probably hungry. Think of it as a chance to have one of the nine servings of fruits and vegetables you need each day.

16. Go out for ice cream

Or an eclair. Or even guacamole and chips. Just go out. Don't keep your danger foods in the house. You can't eat half of a carton of ice cream that's not there.

17. Start with salad

It's the holy grail of dieting — eat less by eating more. Rolls's research has found that eating a salad as a first course decreased total lunch calories by 12%. Avoid the croutons and creamy dressings, which have the opposite effect.

18. Just scrape by

Always order your bagel or burger with a plastic knife. Use it to scrape off the excess cream cheese and mayo. You could shave off as many as half the calories.

19. Send back the bread

All it takes is a wave of the hand, a smile, and a "No, thank you."

20. Go crazy — sometimes

Deprivation won't make you thin — or happy. Designate a meal or two a week when you can eat absolutely anything you want.

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To make up for not having a blog on Thanksgiving, here's a bonus article:
Perfect foods for walkers

Breakfast cereal with low-fat or fat-free milk

A large bowl of cereal in the morning will set you up for the rest of the day. Most cereals are vitamin and mineral fortified, and they're great with fresh fruit sliced on top. Cereal is fine as a prewalk snack or a postwalk pick-me-up.

Energy bars

They're tasty and come in all flavors. Choose from high-carb, 40-30-30, or protein-plus bars. Tear one open prewalk or postwalk.

Dried apricots

These chewy little morsels are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. Toss chopped apricots over your granola at breakfast, or eat whole ones before your afternoon workout or as a sweet treat after dinner.

Fig bars

Chewy fig bars are a tasty, convenient source of carbohydrates and fiber. The carbs in these cookies are quickly digestible, making them great "on the run" snacks. Have them anytime, even during the middle of a walk when you need to refuel.

Smoothies

If you use fruit and fortified soy milk, smoothies are an easy way to consume a healthful dose of fiber and soy. Smoothies also furnish plenty of vitamins C and A, plus potassium, fiber, and calcium. They work well for breakfast, before a walk, or as refreshing, reenergizing, postwalk snacks.

Frozen fruit pops

This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and boosts iron absorption. They're great anytime, but best immediately after a long, hot walk.

Bananas

They're chock-full of carbohydrates. They are also a good source of vitamin B6, which is vital for managing protein metabolism. (Exercisers need more protein during and after workouts.) Eat them before, during, or after exercise. They taste great blended into a fruit smoothie.

Green soybeans

Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which also boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. Nosh on them after your workout or as a low-calorie but filling afternoon snack.

Low-fat fruit yogurt

It's a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. Enjoy it anytime.

Oatmeal

Studies show that oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. It's an excellent prewalk or morning meal.

Dressing to Flatter Body Shape

Just because you haven't yet reached your weight loss goals, doesn't mean you need to look frumpy! Here are some fixes to hide problem areas in the meantime.

Fashion solutions for your body type
by Cynthia Nellis for about.com


Every woman has something about her body she'd like to hide, whether it's heavy thighs, a pudgy tummy or a too-round bottom. With just a few visual tricks, your problem areas will disappear and let your true beauty shine through!

Bottom-heavy

If your hips are wider than your shoulders and your thighs are round, you have a classic pear-shaped body. Dressing is a snap if you remember to accentuate the positives: a shapely waist, delicate upper body and attractive shoulders and arms.

Bottoms

Avoid anything too tight.
A-line skirts that hit around the knee area are ideal because they draw attention away from problem areas. Miniskirts are generally a bad idea because they accentuate heavy thighs.
Pant waists should fall somewhere below the natural waistline for a better fit.

A straight or slightly bootcut leg is the most flattering. Avoid patterned or light-colored pants. Skip fussy details like big cargo pockets, rouching or excessive zippers around the hip area.
Shorts can be tricky, but for workouts and casual wear choose lightweight, loose-fitting shorts (no bike shorts). Slimming side stripes on shorts can give the illusion of sleekness.

Tops

Avoid too-baggy tops or too-tight tops: the looser tops will make you look large all over, the tight tops will make you look out of proportion to your hips. Look for fitted -- not skintight -- T-shirts (something with some stretch) and button-front tops. V-necks, turtlenecks and open collars all call attention to the face, which is always a good thing.
Jackets and blazers should hit anywhere but the widest point of your hips. That could mean right below the waist to mid-thigh, depending on your height. Wear jackets and blazers open for the best vertical lines.

Dresses

Look for dresses that nip in at the waist and slightly flare out over hips and thighs.
You can pull off a full-skirted ballgown because it will hide heavy hips and thighs.
Try sleeveless and strapless dresses to play up pretty shoulders and arms.
An empire, or raised waist dress brings the eye up away from problem areas. Careful, though. Sometimes this gets mistaken for a maternity look with fuller figures.

Top-heavy

The apple-shaped body is usually softer around the middle and has heavier breasts, with narrower hips and slimmer legs. Make the most of your womanly figure by showing off your legs and great cleavage.

Tops

Avoid too tight (plays up large breasts too much) and too baggy (just makes you look heavier). Opt for fabrics that skim the body, preferably knits and wovens with stretch for a better fit.
V-neck, boatneck, turtle and mock necks and shirt collars are your most flattering necklines.
Play up nice cleavage with a peek, not a Dolly Parton-sized slice. Especially appealing: a pretty lace-trimmed cami showing under a jacket or top.
Avoid full sleeves or puffy sleeves.

Bottoms

Balance out a top-heavy figure with an A-line skirt that will give you the look of a waist and more of an hourglass look.
Choose flat-front, never pleated, pants that have a lower rise than the natural waist.
Five-pocket jeans are your friend! Front pockets on jeans help disguise a tummy problem, while back pockets can help define a flatter rear common to top-heavy women.
Avoid anything too tight -- from pencil skirts to skintight jeans -- because it will only accentuate top heaviness.
Play up nice legs with shorter (an inch above the knee) skirts.

Dresses

One-piece dressing is tricky for you. Best bets: A sleeveless black sheath, a soft princess seamed dress, a strapless dress with corseted top.
Resist the urge to cover up head-to-toe: showing a little skin, whether it's bare arms or shoulders, is much more flattering.
Body basics for every figure

Wear colors that look great on you. Not sure what those are? Grab a trusted friend and head to the mall. Hold up tons of colors next to your face and get feedback from your friend. Hues that compliment most complexions: pink, blue, white (you'll just need to change the intensity of these colors to suit your coloring, i.e. hot pink for darker skins, carnation for fairer, ivory for olive tones, etc.)
Nobody looks good in high-waisted, pleated pants with narrow ankle openings, but manufacturers still turn these out in droves. Avoid!
Don't worry about being trendy when you look at what suits your figure: concentrate on what flatters, and add up-to-date shoes, handbags and accessories later.

superfood recipe: pumpkin pasta

Recipe adapted from "Penne-wise Pumkin Pasta" Every Day with Rachel Ray magazine.

Ingredients:
Salt
1 pound whole wheat penne rigate
2 tablespoons extra-virgin olive oil
3 shallots, finely chopped
3 cloves garlic, minced
2 cups chicken broth
One 15-ounce can pure pumpkin puree
1/2 cup heavy cream
1 generous pinch of chile powder
1 pinch ground cayenne pepper
1 pinch nutmeg
Pepper
7 leaves fresh sage, thinly sliced
Grated parmesan cheese



1. Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain.
2. While the pasta is working, in a medium skillet, heat the olive oil over medium heat. Add the shallots and garlic and cook until softened, about 5 minutes. Whisk in the chicken broth, pumpkin and cream. Add the chile powder, cayenne and nutmeg; season with salt and pepper. Lower the heat and simmer until thickened, about 5 minutes. Stir in the sage and about 1/4 of a cup of parmesan cheese.
3. Toss the pasta with the sauce and pass the parmesan around the table. Top with extra sage for garnish.


Pumpkin is a Superfood for your eyes because just one cup is a top source of vitamin A (providing over 170% of the Daily Value) and supplies a significant quantity of lutein and zeaxanthin (1.7mg), carotenoids that help maintain eye health. Studies show vitamin A helps the eye to adapt from bright light to darkness, while inadequate intake can lead to night blindness and poor vision in dim light. Lutein and zeaxanthin are carotenoids believed to filter high-energy light waves which may cause free radical damage to the eyes. Several studies have reported that carotenoids seem to lower the risk of age-related macular degeneration (AMD). One study found a 43% lower risk of AMD in people whose intake of carotenoids was highest versus lowest. When lutein and zeaxanthin were considered specifically, the reduction in risk was 60%.

Bonus: Pumpkin provides one of the best sources of alpha-carotene, a carotenoid linked to lower lung cancer risk in several studies. According to a recent analysis of data by the Harvard School of Public Health, beta-cryptoxanthin, another carotenoid present in pumpkin, was found to have potentially protective benefits against lung cancer as well.

From the Dole Superfood website.

Healthy Snack: Pickles

Pickles: a Healthy Snack With Snap
Copyright 2006 Jonathan Heusman

(FYI there is a giant jar of pickles in the breakroom fridge for your enjoyment, compliments of Amber!)

Pickles are a popular snack, side dish, and condiment. But did you know that pickles are also a healthy part of your diet? There are many different pickle recipes out there, but each version has its own healthy benefits depending on the ingredients that went into the pickle and the method used for pickling, whether fermented or packed with vinegar. Pickles are great for most diets because not only are they low in calories, and low in fat or fat-free, many versions are also low in sugar.

Pickles are also a healthy edition to your diet for other reasons. Pickles, being made from cucumbers or other vegetables, are high in fiber which is necessary for digestive health and fighting cancer. The cucumbers and other vegetables also contain antioxidants, which fight free-radicals, and depending on the veggie, can be a good source of calcium, magnesium, and iron. The recommendation by most health professionals is to eat five servings of vegetables and fruit each day. Eating pickles is a great way to get a daily serving or two of your five-a-day!

The spices with which pickles are made are also healthy. For example, dill and garlic, both of which are popular in pickles, both have the ability to regulate bacterial growth. Dill and other spices also contain flavonoids, which is a healing addition to your diet. Mustard seeds are known to be good for digesting foods and even turmeric powder has medicinal properties and is believed to lower rates of Alzheimer's disease.

Fermented pickles also have good bacteria that can control harmful intestinal microbes. When pickles are fermented, lactic acid is created. This acid helps to lower fat in the bloodstream, improve circulation, and lower high blood pressure. It also helps to support a healthy digestive system, reintroduces good bacteria into the intestines, such as Lactobacillus acidophilus, and is beneficial for diabetics. In fact, one study even found that eating fermented products regularly contributed to lower rates of skin problems, asthma, and auto-immune disorders.

Many pickles are made with vinegars. This healthy liquid has several positive properties in addition to its tangy taste. Vinegar is known to boost the immune system, ease digestive disorders, and can break down calcium deposits in a person's joints. In addition, vinegar is known to decrease high blood pressure, and help treat urinary infections. It is even said to re-mineralize your bones, balance your blood pH, and fight infection. Vinegar is also anti-bacterial and anti-fungal. It inhibits the growth of the E.coli bacteria, and when used in conjunction with salt, which is common in pickling, the anti-bacterial properties are amplified.

Another common item used for pickling is apple cider vinegar. It has several additional health benefits as well. Not only does it contain several minerals, thirty-plus nutrients, and pectin, which is good for your heart, it also contains several essential amino acids, all of which are a great addition to your diet.

Pickles can be a tasty snack eaten with the confidence that you're having something healthy at the same time – what could be better? Hey, even Aristotle, Thomas Jefferson, Napoleon, and Cleopatra believed in the health benefits of the pickle, and Hippocrates utilized it for one of the first medicines! So if you ever needed a reason to eat more pickles, now you have it.

Handy websites for calorie counting

Ever wonder exactly how many calories you need to maintian or lose weight? How do you record the nutritional information of something like a pear, that didn't come out of a box? Here are a couple of really handy websites about calorie counting and nutritional information.

http://www.calorie-count.com

Here you can see exactly how many calories, fat, and various vitamins and minerals what you eat contains. Its format is just like the FDA required nutritional label on the side of all packages in the supermarket. It's handy, because for each item, there is a drop down to choose what kind of serving you ate. (Ie, a 1/2 cup sliced pears, or 1 whole medium pear. If you register on the site, you can create a food diary, and easily add each item to your log with a click of a button. This is the food journalist's best friend!

http://yourselffitness.com/commitment/eat-right.aspx

Here you can take a quick assesment of body statistics to figure out how many calories you need to maintain your current weight, or if you want to lose weight, subtract 500 calories from that number. After you get your caloric needs number, you download your personal cookbook. In each cookbook, there are many different mix and match menus to choose from to ensure that the meals you prepare fall into the correct calorie range. The recipe cards are easy to print out from the PDF file, for quick reference at the grocery store!

Report: Excess body fat linked to cancer

Losing weight isn't just about looks...

Staying slim, avoiding processed meats and alcohol lowers risk, study finds
from msnbc.com

LONDON - Keeping slim is one of the best ways of preventing cancer, as is avoiding excessive amounts of red meat and wine, a landmark study has revealed.

The World Cancer Research Fund (WCRF) said the link between body fat and cancer is closer than generally realized.

It found convincing evidence of a link to six types of cancer, five more than in its last report, 10 years ago.
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Among the new types are colorectal (bowel) and post-menopausal breast cancer.

Professor Michael Marmot, chair of the panel of 21 eminent scientists who compiled the report, said: “We are recommending that people aim to be as lean as possible within the healthy range, and that they avoid weight gain throughout adulthood.”

The report, which selected 7,000 studies from a worldwide pool of 500,000 written since records began in the 1960s, includes five key findings.

Processed meats, alcohol
They are that processed meats, such as ham and bacon, increase the risk of colorectal cancer, and should be eaten sparingly.

Another is the link between red meat and colorectal cancer, for which the evidence is stronger than ever. People should not eat more than 500g (17 ounces) of cooked red meat a week.

A further finding was the strongest evidence yet that alcohol is a cause of cancer. If people must drink, the report said, they should limit their intake to two units a day for a man or one for a woman. A unit is a half pint of beer or a small glass of wine.

The report recommended mothers breast-feed exclusively for the first six months after birth followed by complementary breast-feeding, after evidence showed breast-feeding protects the mother against breast cancer.

It did not recommend dietary supplements as prevention.

“This report is a real milestone in the fight against cancer, because its recommendations represent the most definitive advice on preventing cancer that has ever been available anywhere in the world,” said Professor Martin Wiseman, project director of the report.

Reducing risk
Scientists believe there are several reasons for the link between body fat and cancer.

One is the relationship between excess fat and the hormonal balance in the body.

Research has shown that fat cells release hormones such as estrogen, which increases the risk of breast cancer, while fat around the waist encourages the body to produce growth hormones, which can increase levels of risk.

Evidence of a link is most convincing for cancer of the esophagus, pancreas, colorectum, endometrium (womb), kidney and post-menopausal breast cancer.

The report makes 10 recommendations including 30 minutes of moderate activity a day, rising to 60 minutes; drinking water rather than sugary drinks; eating fruit, vegetables and fiber and limiting salt consumption.

The WCRF report can be found at: Dietandcanerreport.org.


10 RECOMMENDATIONS TO PREVENT CANCER:

BODY FATNESS
Be as lean as possible within the
normal range of body weight

PHYSICAL ACTIVITY
Be physically active as part of everyday life

FOODS AND DRINKS THAT PROMOTE WEIGHT GAIN
Limit consumption of energy-dense foods
Avoid sugary drinks

PLANT FOODS
Eat mostly foods of plant origin

ANIMAL FOODS
Limit intake of red meat and avoid processed meat

ALCOHOLIC DRINKS
Limit alcoholic drinks

PRESERVATION, PROCESSING, PREPARATION
Limit consumption of salt
Avoid mouldy cereals (grains) or pulses (legumes)

DIETARY SUPPLEMENTS
Aim to meet nutritional needs through diet alone

BREASTFEEDING
Mothers to breastfeed; children to be breastfed

CANCER SURVIVORS
Follow the recommendations for cancer prevention

Baby, it's cold outside!

It's getting chilly out...here's some tips for maintaining an excercise routine when you'd much rather stay inside and be cozy! -emily

Exercise and cold weather: Stay motivated, fit and safe
from mayoclinic.com

You don't have to abandon your exercise routine in cold weather. Get creative! Explore indoor and outdoor options. Keep cold-weather safety tips in mind, too.
Cold weather might make you feel like hibernating, but you don't have to give up your exercise and fitness goals. You can exercise indoors. And by dressing properly and heeding cold-weather safety tips, you can exercise outdoors, too.

Maintain your motivation
Focus on how you'll benefit if you keep up your exercise routine throughout the cold-weather season. Exercise can help you shake those winter blues. Exercise improves your mood, increases your energy level and helps you sleep better. And you'll be in better shape when the weather warms up.

Try to set aside 30 minutes or more on most days of the week for physical activity. It doesn't have to be all in one stretch. You can work it in a little here or there. And it doesn't have to be strenuous. Make a workout of household cleaning. Take the stairs. Go sledding. For extra motivation, work out with your spouse or a friend.

Exercise indoors — Choose activities that won't leave you in the cold
Don't let cold weather sidetrack your exercise routine. Get creative!

Walk at the mall.
The hardest part about mall or indoor-track walking is getting there. Once you get started, you may be amazed at how quickly you finish your workout.
Join a health club.
Choose one that's convenient and geared toward your fitness level. Ask the staff to show you how to use the equipment.
Make a splash at an indoor pool.
Working out in water is easy on your joints. Try lap swimming or a water aerobics class.
Invest in home exercise equipment.
Choose something that's practical, enjoyable and easy to use. To stretch your exercise dollars, consider buying used equipment.

Exercise outdoors — Dress right and play it safe
Want to take it outside? Stay safe as you brave the elements.

Get your doctor's OK.
For some people, cold air can trigger chest pain or asthma attacks. If you have any medical conditions or concerns about exercising outdoors, check with your doctor first.
Dress in layers.
Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Next try fleece for insulation. Top this with a waterproof, breathable outer layer. To warm the air you breathe, wear a face mask or a scarf over your mouth. Remember to wear a hat and gloves, too.
Choose appropriate gear.
If you'll be outdoors when natural light is poor, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
Remember sunscreen.
Snow reflects the sun's rays, so sunburn is possible even if you're cold. You might want to wear lip balm, too.
Head into the wind.
You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
Drink plenty of fluids.
Drink water or sports drinks before, during and after your workout — even if you're not thirsty.
Pay attention to wind chill.
The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9. If the temperature dips well below zero or the wind chill is below minus 20, choose an indoor activity instead.
Know when to call it quits.
If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold and slowly warm the affected area. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — seek emergency care.

When it's cold outdoors, there's no need to give up and hit the couch. With a little planning and creativity, you can step up to the challenges of winter exercise.