Media & Fit Facts

Northbrook fitness studio caters to seniors with medical conditions

Walking into Northbrook’s Keep The Beat Wellness is a very different experience than walking into most other fitness clubs or workout facilities.

Instead of swiping a member’s card at the door, owner Stuart Thilmany takes the blood pressure and pulse of every one of his clients.

“I really care about the people who come in here,” said Thilmany, who is an exercise physiologist “I care that they are here, that they are safe, and that they progress to their potential.”

Keep The Beat Wellness, which is celebrating six years in business next month, is a fitness studio with a niche: seniors with medical conditions.

Thilmany, who spent 26 years working in the cardiopulmonary rehabilitation department at Rush NorthShore Medical Center said he came up with the idea for his studio several years ago, when a few hospital-based phase-four cardiac rehabilitation facilities closed due to high costs and no profitability.

“Phase-four programs were for people with conditions such as diabetes, high blood pressure, heart disease, pulmonary disease, or obesity who didn’t want to be thrown into a large gym where they’d get lost and possibly injured,” he said. “When the facilities closed, I felt like there was no place for people who need that special attention to go.”

Keep The Beat Wellness is geared toward men and women, ages 50 and older, many of whom had heart attacks or heart surgery.

“I’m here all the time, answering questions, updating and changing their exercise routines, and teaching them how to use weights properly to avoid injury,” said Thilmany, who holds a master’s degree in exercise physiology. “And if something should happen, I know what to do.”

Thilmany also offers one-on-one personal training sessions, as well as fitness classes taught by contracted instructors. They include gentle yoga, mat yoga, total body, and mini-boot camp, all of which include modification options.

Pat Moorhead of Deerfield was referred to Keep The Beat Wellness two years ago by the staff at Highland Park Hospital, where he was treated for a heart attack.

“Before the heart attack, I was unfit,” said 72-year-old Moorhead. “I didn’t eat well, I never worked out, and it took a wake-up call to shake me a bit.”

Moorhead, who after his heart attack lost 35 pounds and has kept it off, said he works out at Keep The Beat Wellness three times per week.

“As you’re working out, he pays attention,” said Moorhead of Thilmany. “He’ll give tips and suggestions for form to prevent injury, and give you the most you can get out of the workout.”

“I took a boot camp class there and I couldn’t believe how good it was,” said Michelle Newlin of Evanston, who is now a regular at the studio. “Stuart has such an understanding of tailoring his programs to fit individuals. He focuses on core and strength and does it in a way that’s very targeted.”

Thilmany said his studio has approximately 70 members, the oldest, age 95.

“If they’re willing to put the work into their body, stay active, and eat right, there’s no reason an older person can’t have a great life,” he said.

“Stuart knows each client very well and understands their needs. ” Moorhead said. “The workouts are individualized, almost like having your own personal trainer. It’s the best kept secret on the North Shore.”

Keep The Beat Wellness is located at 333 Skokie Boulevard in Suite 106. For more information, call (847) 559-1992 or visit KeepTheBeatWellness.org.

Jackie Pilossoph is a freelance reporter for Pioneer Press. Twitter: @lovesssentially.


photo 2-2

Safe exercise guidelines.

Northbrook fitness studio caters to seniors with medical conditions – Northbrook Star

Exercise Guidelines
The current consensus recommendations of the ACSM (American
College of Sports Medicine and AHA (American Heart Association)
with respect to the frequency, intensity, and duration of exercise
\and physical activity for older adults are summarized below.
The ACSM/AHA Physical Activity Recommendations are
generally consistent with the 2008 DHHS (Department of
Health and Human Servises) Physical Activity
Guidelines for Americans, which also recommend 150 min/wk
of physical activity for health benefits. However, the DHHS
Guidelines note that additional benefits occur as the amount
of physical activity increases through higher intensity, greater
frequency, and/or longer duration. The DHHS Physical Activity
Guidelines stress that if older adults cannot do 150 min of
moderate-intensity aerobic activity/wk because of chronic conditions,
they should be as physically active as their abilities and conditions allow.
Endurance exercise for older adults:
Frequency: For moderate-intensity activities, accumulate at least
30 or up to 60 (for greater benefit) min/day in bouts of at least
10 min each to total 150–300 min/wk, at least  20–30 min/day
or more of vigorous-intensity activities to total 75–150 min/wk,
an equivalent combination of moderate and vigorous activity.
Intensity: On a scale of 0 to 10 for level of physical exertion,
5 to 6 for moderate-intensity and 7 to 8 for vigorous intensity.
Duration: For moderate-intensity activities, accumulate at least
30 minutes in bouts of at least 10 min each or at least 20 min/day
of continuous activity for vigorous-intensity activities.
Type: Any modality that  does not impose excessive orthopedic stress;
walking is the most common type of activity. Aquatic exercise and
stationary cycle exercise may be advantageous for those
with limited tolerance for weight bearing activity.
Resistance exercise for older adults:
Frequency: At least 2 days/wk.
Intensity: Between moderate- (5–6)  and vigorous- (7–8) intensity
on a scale of 0 to 10.
Type: Progressive weight training program or weight bearing
calisthenics (8–10 exercises involving the major muscle groups of
8–12 repetitions each), stair climbing,  and other strengthening
activities that use the major muscle groups.
Flexibility exercise for older adults:
Frequency: At least 2 day/wk.
Intensity: Moderate (5–6) intensity on a scale of 0 to 10.
Type: Any activities that maintain or increase flexibility using
sustained stretches for each major muscle group and static rather
than ballistic movements.

Balance exercise for frequent fallers or individuals with mobility problems:
ACSM/AHA Guidelines currently recommend balance exercise for
individuals who are frequent fallers or for individuals with mobility problems.
Because of a lack of adequate research evidence, there are currently
no specific recommendations regarding specific frequency, intensity,
or type of balance exercises for older adults.
However, the ACSM Exercise Prescription Guidelines
recommend using activities that include the
following: 1) progressively difficult postures that gradually reduce
the base of support (e.g., two-legged stand, semi-tandem stand,
tandem stand, one-legged stand), 2) dynamic movements that
perturb the center of gravity (e.g., tandem walk, circle turns),
3) stressing postural muscle groups (e.g., heel stands, toe stands),
or 4) reducing sensory input (e.g., standing with eyes closed).
The ACSM/AHA Guidelines recommend the following special
considerations when prescribing exercise and physical activity
for older adults. The intensity and duration of physical activity
should be low at the outset for older adults who are
highly deconditioned, functionally limited, or have
chronic conditions that affect their ability to perform physical tasks.
The progression of activities should be individual and tailored to
tolerance and preference; a conservative approach may be necessary
for the most deconditioned and physically limited older adults.
Muscle strengthening activities and/or balance  training may
need to precede aerobic training activities among very
frail individuals. Older adults should exceed the recommended
minimum amounts of physical activity if they desire to improve
their fitness. If chronic conditions preclude activity at the
recommended minimum amount, older adults should perform
physical activities as tolerated so as to avoid being sedentary.


DON’T SKIP BREAKFAST TO CUT CALORIES

When you’re trying to lose weight, cutting out breakfast may
be tempting. You figure you’re saving yourself some calories and
you get a couple extra minutes to snooze. But research has
consistently shown that the people who successfully lose
weight are the ones that wake up and eat! Furthermore,
people who eat breakfast regularly have better vitamin and
mineral status and eat fewer calories from fat. So it seems
that breakfast really is the most important meal of the day.

Eat Early, Weigh Less Later
Why does eating breakfast help people lose weight? It defies
common sense that eating all those calories in the morning
instead of simply skipping them would help.
Many studies, in both adults and children, have shown that
breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can
reduce hunger throughout the day and help people make better
food choices at other meals. While it might seem as though you
could save calories by skipping breakfast, this is not an effective
strategy. Typically, hunger gets the best of people who skip breakfast,
and they eat more at lunch and throughout the day.
Another theory behind the breakfast– weight control link implies that
eating break- fast is part of a healthy lifestyle that includes making
wise food choices and balancing calories with exercise. For example,
consider the successful weight losers followed by the National
Weight Control Registry, all of whom have lost at least 30 pounds and
kept it off for at least one year. Some 80% of the people in the
Registry regularly eat breakfast (and also follow a calorie-controlled,
low-fat diet).
It’s worth noting that most studies linking breakfast to weight control
looked at a healthy breakfast containing protein and/or whole grains—
not meals loaded with fat and calories.
Eating breakfast also gives you energy to do more physical activity
and be more productive in everything you do, which is also vital to
weight control. So make the effort to get up in the morning and
fix yourself a healthy meal.

Maintaining Your Diet
Before you get too excited and go out for a Denny’sTM Grand
Slam Breakfast, keep in mind that your breakfast should consist
of healthy items that are in line with your current dietary
weight-loss goals. Members of the National Weight Control
Registry report eating cereal and fruit for breakfast. While
these are certainly healthy options, eggs have also been
shown to offer several benefits.
Eggs have a greater satiety value than cereal and white bread.
This means that they are more satisfying in giving you that feeling
of fullness, while you may actually be eating less. One of the reasons
for this is that eggs are high in protein, which is known to increase
satiety. Proteins also have a higher thermic effect, meaning that
it takes more calories to digest them. Studies have compared an
egg breakfast to a bagel breakfast of the same caloric value and
weight. Researchers at Louisiana State University’s Pennington
Biomedical Research Center discovered that people who ate the
eggs for breakfast ate less at lunch and less through- out the
rest of the day compared to people who ate the bagels, even
though they had the same amount of calories for breakfast.
In the past, eggs have had a bad rap because of their high
cholesterol content. However, eggs today have lower cholesterol
counts than in the past due to the healthier feeds given to chickens.
Additionally, research has shown that moderate egg consumption
of about 1 per day does not increase the risk of coronary heart
disease in healthy individuals. If the cholesterol count is a concern,
then egg whites, which are free of cholesterol yet rich in protein,
are a good alternative. Eggs are also a good source of essential
nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.
If you aren’t too keen on eggs, try low-fat or non-fat dairy products
like yogurt, which are also high in protein. High-fiber complex
carbohydrates like whole-grain breads and cereals will keep you
satisfied. Fiber also increases that sensation of fullness. Overall,
whether you choose eggs, cereal or fruit, your breakfast should
fall in line with your dietary weight-loss goals. Choose foods that
fit your lifestyle and that you will enjoy.

Additional Resources
National Weight Control Registry: www.nwcr.ws
Weight Control Information Network— Weight-loss and
Nutrition Myths: www.win. niddk.nih.gov/publications/myths.htm


 

WARM uP To WoRk ouT

Suppose you were told that you only had to add an extra
five to 10 minutes to each of your work- outs to prevent
injury and lessen fatigue. Would you do it?

Most people would say yes. Then they might be surprised to
learn that they already know about those few minutes, which
are called a warm-up. If done correctly, a pre-exercise warm-up
can have a multitude of beneficial effects on a person’s workout
and, consequently, his or her overall health.

What happens in your body?
When you begin to exercise, your cardio-respiratory and
neuromuscular systems and metabolic energy pathways are
stimulated. Muscles contract and, to meet their increasing
demands for oxygen, your heart rate, blood flow, cardiac output
and breathing rate increase. Blood moves faster through your
arteries and veins and is gradually routed to working muscles.

Your blood temperature rises and oxygen is released more quickly,
raising the temperature of the muscles. This allows the muscles
to use glucose and fatty acids to burn calories and create energy
for the exercise. All of these process- es prepare the body for
higher-intensity action.

Specifically, a gradual warm-up:

Leads to efficient calorie burning by increasing your core
body temperature
Produces faster, more forceful muscle contractions
Increases your metabolic rate so oxygen is delivered to the
working muscles more
quickly
Prevents injuries by improving the elasticity of your muscles
Gives you better muscle control by speeding up your neural
message pathways to
the muscles
Allows you to comfortably perform longer workouts because
all of your energy sys- tems are able to adjust to exercise,
preventing the buildup of lactic acid in the blood
Improves joint range of motion
Psychologically prepares you for higher intensities by increasing
your ability to focus on exercise

Where to Begin
Your warm-up should consist of two phases:
Progressive aerobic activity that utilizes the muscles that you
will be using during your workout
Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down
what you will be doing during your workout.
For example,if you will be running, warm up with a slow jog, or if
you will be cycling outdoors,begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established,
but a basic guideline is to work at a level that produces a small
amount of perspiration but doesn’t leave you feeling fatigued.
The duration of the warm-up activity will depend on the intensity
of your workout as well as your own fitness level.

After the aerobic warm-up activity, you should incorporate
flexibility/stretching exercises. Stretching muscles after warming
them up with low-intensity aerobic activity will produce a better stretch,
since the rise in muscle temperature and circulation increases muscle
elasticity, making muscles more pliable. Be sure to choose flexibility
exercises that stretch the primary muscles you will be using during
your workout.

Make the Time
To fully reap the benefits of the time you are spending exercising,
you must warm up. Taking those extra few minutes to adjust to
increased activity will ensure a better performance from your body
and, in turn, will make your workout more efficient, productive and,
best of all, enjoyable.


 

EXERCISE AND TYPE 2 DIABETES

The incidence of type 2 diabetes is on the rise, which
experts largely attribute to the rise in obesity. Type 2 diabetes,
which is responsible for 90 to 95% of all diabetes cases,
is more common in adults, but as rates of childhood obesity
increase, more young children are being diagnosed with the
disease. The good news is that simple
lifestyle changes can prevent and, in some cases,
counter the course of this disease.

TYPE 2 DIABETES EXPLAINED

Following digestion, a hormone called insulin is released into the
blood from the pancreas. Among insulin’s primary roles is its ability
to allow carbohydrates (absorbed in the form of glucose) and proteins
to enter muscle cells, where they are stored or used for energy. With
type 2 diabetes, some insulin is produced, but the body does not
effectively use it. This condition is known as “insulin resistance” and
prohibits glucose from entering the cells. In turn, blood glucose rises
to abnormal levels in the blood. If unchecked for extended periods,
elevated glucose levels lead to heart disease, kidney failure, blindness
and nerve dysfunction.

Type 2 diabetes is strongly linked to lifestyle factors, especially
diet and exercise. People at highest risk of developing type 2 diabetes
have a family history, as well as other cardiovascular risk factors,
such as high blood pressure, high cholesterol, obesity and a sedentary
lifestyle.

However, the same techniques that are used for prevention of this
disease—a healthy diet and regular exercise—can be used to control
and possibly reverse its progression.

EXERCISE CAN HELP

The latest research has put exercise at the forefront in the prevention,
control and treatment of diabetes because it decreases insulin resistance.
Following regular exercise training, cells can better respond to insulin and
effectively take glucose out of the blood and into the cell. Exercise also
helps to decrease the risk of cardiovascular disease by decreasing
blood pressure, cholesterol levels and body fat.

EXERCISE RECOMMENDATIONS

If you have type 2 diabetes, you should adhere to the following
exercise guidelines:
Always consult with your physician before starting any
exercise program to determine the potential risks associated
with exercise.
Cardiovascular exercise—Strive to accumulate a minimum
of 1,000 kcal expended through physical activity each week.
Pending current conditioning levels, this may require three to
seven days per week of low-to-moderate
intensity exercise for 20 to 60 minutes (walking and other
non-weightbearing activities such as water aerobics and cycling
are good choices). Daily exercise is highly recommended.
Resistance training—Perform resistance- training activities at least
two days per week, targeting the major muscle groups. Complete a
minimum of one set of 10 to 15 repetitions of each exercise at a
low-to-moderate intensity.
Flexibility—Perform stretching exercises at least two to
three days per week, stretching major muscle groups to the
point of tension (not pain)
for 15 to 30 seconds. Complete two to four repetitions of each
stretch.
The ultimate goal is to expend a minimum of 1,000 calories
per week via physical activity for health benefits, or 2,000 calories
per week for weight loss. Keep in mind that these are goals that you
should work up to gradually over time.

WHAT ARE THE PRECAUTIONS

If you have type 2 diabetes, you must monitor your glucose
before and after exercise to understand how you respond to
certain types of activities. Also, exercising with a partner and
wearing an ID bracelet indicating one’s diabetic condition are very important.

Finally, don’t forget to check with your physician prior to beginning
a physical-activity pro- gram and return regularly to assess the
diabetic complications. If complications of the eyes, kidney or heart
are present, your physician should provide you with clear boundaries
regarding the intensity of any physical activity.

ADDITIONAL RESOURCES
American Diabetes Association—Exercise: www. diabetes.org/
weightloss-and-exercise/exercise/ overview.jsp

Centers for Disease Control—Exercise and Diabetes: www.cdc.gov/
diabetes/faq/exercise.htm

Mayo Clinic—Diabetes and Exercise: www.mayo_ clinic.com/health/
diabetes-and-exercise/DA00036

If you are interested in information on other health and fitness topics,
contact: American Council on Exercise, 4851 Paramount Drive,
San Diego, CA 92123, 800-825-3636; or, go online at
www.acefitness.org and access the complete list ofACEFitFacts.TM
Reprinted with permission from the American Council on Exercise®
©2009 American Council on Exercise®
M09-025 7


 

Exercise And Arthritis

Arthritis is becoming a more prevalent health problem—
and not just among the elderly. More than 40 million people
have arthritis, including 33% of individuals over the age of 65.
The good news is that a program of moderate exercise can
offset the pain associated with this indiscriminate disease.

What is arthritis?
Arthritis means “inflammation of a joint.” Osteoarthritis,
the most common form of arthritis, is characterized by a
progressive loss of cartilage, typically in the hands, shoulders,
hips or knees. Common symptoms include joint pain, limited
range of motion and swelling. Rheumatoid arthritis, which is
far less common, causes the inner linings of the joints to
become inflamed.

How can exercise help?
For many years, doctors have recommended that patients with
arthritis engage in flexibility training to help improve range of
motion and reduce some of the stiffness in their afflicted joints.
In recent years, doctors have also begun to recognize the benefits
of cardiovascular exercise and strength training. Not only does a
well-rounded exercise program preserve joint range of motion and
flexibility, but it also reduces the risk of cardiovascular disease,
increases joint stability and lessens the physical and psychological
pain that often accompanies a diagnosis of arthritis.

Exercising Safely With Arthritis
Before beginning any type of exercise program, talk it over with your
physician. He or she may have some specific concerns or considerations
you should keep in mind. Once you begin a program, the primary goal
is to improve functional capacity to help reduce pain and fatigue
associated with activities of daily living. A secondary focus is to
improve physical fitness.
Start your exercise program with a goal to improve flexibility. Try to
move your joints through their full range of motion at least once per
day, holding the stretch for at least 30 seconds. Take your time with
these exercises and never stretch to the point of pain or discomfort.
By focusing on flexibility, you reduce your risk of injury and limber
up the joints that have been stiffened by arthritis. Your physical
therapist or trainer can help you to choose the most effective stretches
for you.
Progress to strengthening exercises to improve muscular endurance.
Depending on the severity of your arthritis, your physician or physical
therapist may suggest either isometric or isotonic exercises. Isometric
exercise, such as pushing one palm against the other, involves
contracting the muscle without moving the joint. Isotonic exercise,
such as a biceps curl, involves contracting the muscle while moving
one or more joints. These exercises can be done easily with weights,
elastic tubing or exercise bands. Engage in resistance-training activities
two to three times per week. Your muscles need time to recover and
repair, so take at least one day off in between strength-training workouts.
Be careful not to lift too much, too soon. Take your time and build up
gradually.

Once you’ve developed a flexibility and resistance-training routine,
incorporate aerobic activity. Cardiovascular exercise programs
reduce pain and morning stiffness and improve walking speed and balance.
Aim for participating in cardiovascular exercise such as walking,
swimming or bicycling three to five times per week. As with strength
training, start aerobic exercise slowly and progress gradually.
Depending on your current fitness level, you may want to start with
as little as two minutes of activity three times a day and work your
way up to a single 20-minute session three to five times per week.

Finish every workout with stretching, choosing exercises that minimize
the stress on the most painful joints.

Do What Works for You
Many people with arthritis can excel in a community-based fitness program
under the guidance of a knowledgeable and experienced instructor or trainer,
such as an ACE-certified Advanced Health & Fitness Specialist with a special
interest in helping individuals with arthritis. Others may benefit more
from a rehabilitation program with a physical therapist. The key is to
find what works best for you to adopt a safe, effective and fun
exercise program that will set you on your way to greater mobility
and better health.

Additional Resources
Arthritis Foundation—Exercise and Arthritis: www.arthritis.org/conditions/
exercise/default.asp
American College of Rheumatology—Exercise and Arthritis: www.rheumatology.org/public/
factsheets/exercise_new.asp
The Johns Hopkins Arthritis Center—Role of Exercise in Arthritis.
www.hopkins-arthritis.som.jhmi.edu/mngmnt/exercise.html
Medline Plus—Arthritis: www.nlm.nih.gov/
medlineplus/arthritis.html

This ACE Fit Fact is taken from ACE FitnessMatters® magazine.
Want more information like this delivered directly to your home?
ACE FitnessMatters, the bi-monthly magazine from the American
Council on Exercise® (ACE®), is the source for the most accurate,
up-to-date fitness information you need to live a healthy, active life.
Subscribe to ACE FitnessMatters Magazine online or
call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the
companies, products or services that reside on this website. ACE does
not receive revenue generated from any organizations that advertise
on this Web site. Copyright 2003 American Council on Exercise.
All Rights Reserved. If you have should have any further questions
please contact us at marketing@acefitness.org

Thank you,
American Council on Exercise
healthfinder.gov

Eating Healthy

The Basics Your body needs the right vitamins, minerals,
and other nutrients to stay healthy. A healthy diet means that
you are eating: Vegetables, fruits, whole grains, and fat-free or
low-fat milk products Seafood, poultry, lean meats, eggs, beans,
and nuts Stay away from: Cholesterol, sodium (salt), and added
sugars Trans fats – Trans fats may be in foods like cakes, cookies,
stick margarines, and fried foods. Saturated fats – These fats come
from animal products like cheese, fatty meats, whole milk, and
butter. Use this personalized menu planner
(http://www.mypyramidtracker.gov/planner/launchPage.aspx)
to help you choose healthy foods.

A healthy diet can keep your body strong and active.
By making smart food choices, you can protect yourself from:
Heart disease Bone loss Type 2 diabetes High blood pressure
Some cancers, such as colorectal cancer

Take Action! Making small changes in your eating habits can
make a big difference in your life. Here are some tips and tools
to get you started.

Keep a food diary. Knowing what you eat now will help you
make changes. Starting today, write down: When you eat,
What you eat, How much you eat, Where and with whom you eat,
How you are feeling when you eat, For example: Tuesday 3:30 pm,
2 chocolate chip cookies, at work with Mary, feeling stressed
Print this food diary to get started:
(http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf)

Plan ahead. Planning your meals for the day or week can save you
time and money. These tools can help you plan healthy meals that
are easy to make and taste great. Plan your meals
for the day (http://hp2010.nhlbihin.net/menuplanner/menu.cgi).
Plan your meals for the week
(http://www.nhlbi.nih.gov/health/public/heart/obesity/
wecan/downloads/tip_planner.pdf).
Eat Healthy (http://www.fda.gov/Food/LabelingNutrition/Consumer
Information/ucm078889.htm#twoparts)

Find recipes that work for you. If you are looking for ethnic
foods or special recipes, try these tools:
Heart Healthy Home Cooking African American Style
(http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf)
Delicious Heart Healthy Latino Recipes
(http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf)
A River of Recipes: Healthy Native American Recipes
(http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf)
Tips and Resources for Vegetarian Diets
(http://www.mypyramid.gov/tips_resources/vegetarian_diets.html)
Information on Allergies and Food Sensitivities
(http://fnic.nal.usda.gov/nal_display/index.php?info_center=
4&tax_level=2& tax_subject=278&topic_id=1379)

Shop smart at the grocery store. Try these tips the next time
you go shopping: Eat a snack at home before you go to the store.
Always use a shopping list. Buy a variety of vegetables and fruits in
different colors. Look for the low-sodium or “no salt added” brands
of canned soup, vegetables, and beans. Try the fat-free or low-fat
brand of milk products like yogurt or cheese. Choose 100% whole
wheat or whole grain bread and crackers. Buy foods when they are
on sale or in season to save money.
Use this healthy foods checklist
(http://www.health.gov/dietaryguidelines/dga2005/
healthieryou/html/shopping_list.html)
to make your shopping list.

Read the nutrition facts label. Look at the serving size and the
number of servings per package.  Check out the percent Daily Value
(%DV) column. Try to keep saturated fat, trans fat, cholesterol, and
sodium, at 5% or less. Look for foods that have 20% or more of fiber,
calcium, potassium, and vitamin D. Use this interactive tool to practice
using food labels to make healthy choices
(http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm).

Eat healthy away from home. It’s important to make smart food
choices wherever you are – at work, in your favorite restaurant, or
running errands. Try these tips: At lunch, have a sandwich on
whole-grain bread. Choose fat-free or low-fat milk, water, or diet
drinks. In a restaurant, choose steamed, broiled, or grilled dishes
instead of fried foods. On a long drive or shopping trip, pack some
fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to
snack on.
Get more tips for eating healthy when dining out
(http://www.nhlbi.nih.gov/health/public/
heart/obesity/lose_wt/dine_out.htm).

Save time. Foods that keep you and your family healthy can be fast
and easy to make. Here are some tips: Cook several main dishes on
the weekend when you have more time. Make soups, stews, or
casseroles that you can reheat for more than one meal. Rinse and
chop vegetables the day before you will need them.

Be a healthy family. If you have children, you are a role model
for making good food choices. Many kids like to help with grocery
shopping and cooking, so let them help out! Explain your food choices
at the grocery store. Use this chart to talk to your kids about how
often to eat certain foods (http://www.nhlbi.nih.gov/health/public/
heart/obesity/wecan/downloads/gswtips.pdf).
Let your child help with these kitchen tasks for
young children
(http://www.cdph.ca.gov/programs/wicworks/
Documents /NE/WIC-NE-CookingwithChildrenCookingAbilities
OfYoungChildren.pdf). If you have a family member who has a
hard time eating healthy, use these tips to start a conversation about
how you can help.

If you are concerned about your diet, talk to a doctor.
If you need help making healthier eating choices, your doctor or nurse
can help. Be sure to take a food diary with you to help start the conversation.

What about cost? The new Affordable Care Act
(http://www.healthcare.gov/law/provisions/preventive/index.html)
(ACA) covers diet counseling for people at higher risk for chronic
diseases like diabetes and high blood pressure. Depending on your
insurance plan, you may be able to get diet counseling at no cost to you.
Check with your insurance provider to find out what’s included in your plan.
Ask about the ACA. For information about other services covered by the ACA,
visit HealthCare.gov (http://www.healthcare.gov/law/about/provisions/
services/lists.html).

Manage your high blood pressure or diabetes. If you or a loved one
has high blood pressure, type 2 diabetes, or heart disease, talk with your
doctor about how to stay healthy. If you need a special diet,
check out these websites:
Eating Healthy to Lower Your Blood Pressure (DASH)
(http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm)
Tasty Recipes for People with Diabetes and Their Families
(http://ndep.nih.gov/media/MQC_recipebook_english.pdf)
The TLC Diet for Managing Heart Disease
(http://www.nhlbi.nih.gov/cgi-bin/chd/step2intro.cgi)
Learn more ways you can prevent type 2 diabetes.
Find out how to help your child stay at a healthy weight.

Start Today: Small Steps Get tips to spend less and get more
when food shopping
(http://www.fns.usda.gov/tn/Resources/Nibbles/family_shop.pdf).
Eat fruit for dessert instead of sweets.
Try one of these healthy recipes for dinner
(http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/recipes.html).

Content last updated on: February 07, 2011
National Health Information Center P.O. Box 1133, Washington,