FeatureXpress: Food Health and Fitness - Exercise Healthy Eating Habits This Summer


CHESTER, Pa. June 6, 2001 (PRIMEZONE) - (WITH PACKAGE) The Memorial Day unofficially launched summer, putting people's focus squarely on their bodies. More people this time of year will don less clothing and engage in more outdoor activities. Yet recent studies show that obesity rates have skyrocketed in America during the last decade. So how do you get fit for the summer? Not surprisingly, eating right and exercising top experts' list.

"Controlling portions and choosing the food you eat wisely are key components to a proper diet," according to Widener University professor Connie Holt, a registered dietician. "Numerous parties are held this time of year and most of them include food or snacks. When out, monitor what you are eating. Put your selections on a plate, rather than eating straight off the platter."

Eating five smaller meals a day is often better than eating three larger ones, and usually aids in digestion. Do not eat meals too quickly, either; appreciate the foods you eat.

"Take the time to enjoy the appearance, textures, aromas and taste of the food," Holt urges. "Eating slowly will fill you up more quickly and provide less chance of overeating."

Substituting healthier foods for those high in fat and cholesterol is another welcome recommendation for the summer. Worried that barbecuing might damage your diet? Simply substitute skinless chicken and fish for hot dogs and hamburgers. Enjoying a hearty portion of fruits, vegetables and whole grains is a healthy substitute for chips.

"As well as avoiding the chips and dip, avoid the cheese and crackers," advises Holt. "Cheese and crackers are healthier than cookies and cakes, but cheese is still high in calories and fat, so again, watch your portions. Bagels for muffins, low fat products for cream cheese, mayonnaise and butter, and water for soda are all simple substitutions."

Many people believe that juices are a healthy substitute for soft drinks. This may surprise you, but 100 percent grape juice has 170 calories and 40 grams of sugar, compared with 150 calories and 40 grams of sugar in one 12-ounce can of soda. Cold, refreshing water is the best substitute for either.

Remember to keep the fat down. Cutting back on the meat and cutting out fried foods is a great way to start.

"Splurge on flavor, not fat," Holt suggests, "Buy that wonderful balsamic vinegar or wine vinegar and then use only one teaspoon of the best virgin olive oil you can afford. Have a few meatless options like spaghetti and marinara sauce with a sprinkling of cheese."

Regular Exercise is the Key

Working off extra pounds is often harder than putting them on, but not if you truly want to get rid of them.

The latest research recommends that people engage in 30 minutes of moderate daily exercise. Moderate physical activity or aerobic activity, means that your heart rate should increase, but not so much that you lose your breath or become exhausted.

"Turn off the television and computer and share the events of the day over a walk," suggests Holt. "Organize a game of softball, kickball or soccer, anything that will get you on our feet and that the whole family can play. Grab your spouse, child, friend or neighbor; the more social exercise is the more likely you are to continue."

Exercise does not, however, grant you a license to eat whatever you want. Any exercise is better than no exercise, but more is definitely better than less.

"Walking briskly for 15 minutes burns about 100 calories," Holt points out. "A piece of cake has upwards of 400 calories. Swimming and biking burn even fewer calories. If you want to burn calories and tone your muscles, you should exercise 30-45 minutes or more five times a week."

A study by Duke University has also determined that brisk exercise is better and longer lasting than antidepressants. Plus, you get the added advantage of burning those unwanted calories as you walk, run, skip or hop. Just do it and do it often.

"Whether you need to lose weight or just feel better, exercise brings many advantages, especially as we age," says Holt. "Anything you can do to keep your muscle and lose your fat can help you enjoy long-term health and lower risk of disease."

"Changing your diet is not easy but it is doable if you have the correct information to begin the change."

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CONTACT:  Widener University, Chester
          Daniel Di Prinzio, Karen Toth
          (610) 499-4466, (610) 499-4433


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