Determine your Destiny
I was reminded of a quote attributed to Muhammad Ali, "The fight is won or lost far away from witnesses — behind the lines, in the gym and out there on the road, long before I dance under those lights."
The grace of a ballerina and the grit of a boxer hammer home the message: The future belongs to those who prepare. If you simply sit back and let life unfold without a clear focus, the results may not be to your liking. If you are proactive, take charge and throw off the victim mentality, you have a far better chance of going the distance and reaching your goals.
Nutrition basics
By Mayo Clinic staff
Do you feel like you can't keep up with the latest nutrition news because it's always changing? While it's true that what is known about nutrition and diet is evolving, there are some nutrition basics you can keep in mind. By knowing these nutrition basics, you'll be better equipped to sort through the latest research and advice.
Mastering the nutrition basics comes down to understanding the concept of a food pyramid and the roles of fiber, fat, cholesterol, and calories in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.
Do you want to adopt a healthy diet but aren't sure where to start? Start by thinking about your health risks. Do you have high cholesterol or high blood pressure? A diet that's low in salt and fat and high in fresh, unprocessed foods can help. For personalized advice, talk with your doctor or a dietitian.
As you consider the parade of healthy diets in magazines and cookbooks, make sure to look for one that:
• Includes foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds
• Includes proper amounts of nutrients and calories to help you maintain a healthy weight
• Includes foods you like and can easily find in your local grocery store
• Fits your lifestyle and budget
Fitness basics
• By Mayo Clinic staff
• Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even boost your self-esteem. And the benefits are yours for the taking, regardless of age, sex or physical ability.
• When you design your fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.
• Starting a fitness program is an important decision, but it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.
Stretching and flexibility
By Mayo Clinic staff
• Stretching is a powerful part of any exercise program. Most aerobic and strength training programs inherently cause your muscles to contract and flex. Stretching after you exercise promotes equal balance. Stretching also increases flexibility, improves range of motion of your joints and boosts circulation. Stretching can even promote better posture and relieve stress.
• As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.