WOMEN’S HEALTH 2010
Health and Beauty Basics 14TH ANNUAL WOMEN’S ISSUE
Capturing what concerns a woman from the inside out. From having a baby to the transition of care-giver, women go through an array of concerns throughout their life.
Move Over Jillian Michaels It’s Time To Get Fit The Wright Way
S
cientific research has proven that working out with a trainer is more productive than working out alone, and trainers don’t come any more spirited than Kaytee Wright of Northside Fitness. A life-long athlete, Kaytee is a firm believer in the life-changing effects that exercise can have on people both physically and mentally. “My goal in personal training,” she says, “ is to inspire others to have a love for their workouts by making fitness, fun and exercise a part of a healthy lifestyle.” She’s passionate about her work, and has the credentials to boot. She says,” I’m nationally-certified though the Cooper Institute, a National Federation of Professional Trainer for Personal Training, IYCA International Youth Conditioning, with nutrition courses through Cooper, spinning and an aerobic instructor in kickboxing, Swiss ball, golf conditioning and boot camp. I’m also CPR and AED Certified.” If one-on-one training isn’t your (gym)bag, group training or boot camp might fit the bill. Kaytee also runs a Women’s Boot Camp geared towards all fitness levels. “Women of all ages and abilities are welcome to participate in this program,” she says. All activities are structured so that you can choose the
appropriate intensity for your fitness level. “My class is designed to make exercise and fitness a permanent part of your lifestyle,” she adds. She says that Boot Camp is the quickest and easiest way to jump-start your fitness program and quickly lose pounds and inches. In the process, you’ll also make new friends and look and feel great in just four short weeks. Kaytee reminds us, however, that 75% of maintaining a healthy weight is nutrition. To that end, she offers the following guidelines. “If you’re not eating right, it’s not going to make a difference,” she says definitively. So if you’re ready to commit and get fit, let Kaytee be your guide.
BASIC DIETARY GUIDELINES TO OBSERVE FOR A HEALTHIER DIET • Eat more frequently throughout the day. You should eat a BALANCED meal or snack approximately every 3 to 3.5 hours throughout the day beginning with the breakfast meal. You should be eating four or five times a day optimally! • Eat reasonable portion sizes. Make each portion of food on your plate no bigger than the size of your fist. • Eat lean protein sources regularly. Very
•
•
•
•
•
necessary for muscle tone and or growth. cups per day or 64 oz. Best if it is spread At each meal or snack make sure you out across the day. are eating some lean source of protein. • Don’t skip meals. Skipping meals just e.g. -- low fat or fat free dairy, chicken , continues to throw you body’s metabolism fish, soy products, lean red meat, meal off and if done repetitively can be as bad replacement, etc.. as eating a high fat meal. Eat more fruits and vegetables. Its rec• BE CONSISTENT — Your body must develop ommended that you get four to five servings (1/2 to 1 cup) of each per day. The more raw or uncooked, the better. Eat low fat. Obviously. Eat foods that are generally 5-7 grams of fat or less per serving to be sure. Eat fiber regularly. It’s recommended that you get at least 20 grams of fiber per day. ( one Exercising in a group is fun and motivating. piece of whole wheat bread has three grams of dietary fiber) a patterned stimulus created by your eating Take a good multivitamin. A good one-a-day habits in order to begin working efficiently vitamin will cover any vitamin or mineral and burning calories/creating muscle the deficiencies that may occur as a result of way you want it to. your newfound eating habits. Drink water. A general rule is to drink 8 Call 607-3100 for more information.
Gaining weight during pregnancy – the new recommendations T
he Institute of Medicine (IOM) revised their pregnancy weight gain recommendations in May 2009. The recommendations are dependent upon your body size or body mass index (BMI). During the first trimester, most women gain about one pound per month. During the second and third trimesters, most women gain about ½ to 1 pound per week. Of course, check with your doctor on the right amount of weight that you should gain. Gaining the right amount of weight decreases the chance of complications while pregnant
and it makes it easier to lose the “baby weight” after birth. Babies born to mothers who gain the recommended weight tend to be healthier at birth with fewer complications during delivery. Unfortunately, being pregnant doesn’t mean you can eat for two. Most of the daily extra calories you need during the second and third trimester can be found in a daily extra half
turkey sandwich and an 8-ounce glass of milk. Arkansas Children’s Nutrition Center encourages pregnant women participating in one of its current studies to weigh themselves weekly which increases their chances to meet the IOM recommendations. To learn more about Arkansas Children’s Nutrition Center visit http://www.uams.edu/acnc/ or call 1-866-423-1311. Check out ICM weight gain recommendations ADVERTISING SUPPLEMENT TO ARKANSAS TIMES • JUNE 24, 2010