water musings

What type of water do you drink?

This should be a fairly simple question, with the choices between bottled or tap water. But there are currently so many water choices, I can't keep track any more! Flavored water with calories, flavored water with no calories, a huge assortment of plain bottled waters, fitness water (whatever that means), spring water, seltzer water, sparkling water, and of course tap water.

I'm not a water snob by any stretch of the imagination, and am just as happy with tap water as I am with bottled water. I prefer my water plain, thank you very much, and really detest any water with any type of sweetness. In my mind, water is supposed to be tasteless, and that's the way I like it.

But lately I've found that I have to bring my own water to many events, or run the risk of being held captive to waters I really dislike. Some places only carry Dasani water, which for some reason I find has a really bad aftertaste. I dislike it so much I skipped the Dasani water after running the Marine Corps Marathon in 2004, then almost passed out from dehydration soon after (stopping at the beer tent also didn't help!). I was at a BBQ recently where the only water available was flavored. Luckily I brought my own bottles of unflavored water, or once again I would have to resort to beer.

Why are we bombarded with flavored water? It's just my opinion, but I blame it on our growing need for some type of taste in our mouths at all times. We chew gum, suck on mints, eat candy or chips, and drink flavored beverages a large percentage of the day. We've grown accustomed to some type of taste, and when we're faced with tasteless water, it just doesn't cut it.

Here's a challenge: go for a week drinking only plain, unflavored water. Enjoy tap or bottled plain water, but nothing with fizz or flavor. Notice what happens with your taste buds, and your enjoyment - and desire for - other flavors and tastes.

Call me a one-woman movement against flavored water!

Lynn

new exercise guidelines for people with type 2 diabetes

From Medscape Medical News, 6-6-06:
June 6, 2006 — The American Diabetes Association (ADA) developed a consensus statement with recommendations regarding exercise for patients with type 2 diabetes, and published it in the June issue of Diabetes Care.

Recommended lifestyle measures for prevention of type 2 diabetes are as follows:

• People with impaired glucose tolerance should begin and continue a program of weight control, including at least 150 minutes per week of moderate to vigorous physical activity and a healthful diet with modest energy restriction. Lynn's note: that works out to about 22 minutes of activity every day. Moderate to vigorous means that you sweat!
  
  
• The amount and intensity of recommended aerobic exercise vary according to goals. To improve glycemic control, assist with weight maintenance, and reduce risk for cardiovascular disease (CVD), the panel recommends 150 minutes per week or more of moderate-intensity aerobic physical activity (50% - 70% of maximum heart rate), and/or 90 minutes per week or more of vigorous aerobic exercise (> 70% of maximum heart rate). The physical activity should be distributed over at least 3 days per week, with no more than 2 consecutive days without physical activity.
  
  
• Compared with lower volumes of activity, performing at least 4 hours per week of moderate to vigorous aerobic and/or resistance exercise physical activity is associated with greater CVD risk reduction.
  
  
• For long-term maintenance of major weight loss (≥ 13.6 kg or 30 lb), larger volumes of exercise (7 hours per week of moderate or vigorous aerobic physical activity) may be helpful. Lynn's note: this recommendation is in line with research from the National Weight Control Registry which advocates 60-90 minutes per day of moderate or vigorous activity for both weight loss AND weight maintenance.
  
  
• Unless contraindicated, people with type 2 diabetes should be encouraged to perform resistance exercise 3 times per week, targeting all major muscle groups. This should progress to 3 sets of 8 to 10 repetitions at a weight that cannot be lifted more than 8 to 10 times. Initial supervision and periodic reassessments by a qualified exercise specialist are recommended to ensure that resistance exercises are performed correctly, to maximize health benefits, and to minimize the risk of injury. Lynn's note: make sure to get your doctor's OK before you start an exercise program if you have diabetes!

"Exercise alone, without concomitant dietary caloric restriction and behavior modification, tends to produce only modest weight loss of [approximately] 2 kg. Weight loss is typically this small primarily because obese people often have difficulty performing sufficient exercise to create a large energy deficit, and it is relatively easy to counterbalance increased energy expenditure through exercise by eating more or becoming less active outside of exercise sessions."

If you have questions or concerns, talk to your diabetes educator, Registered Dietitian, and/or physician.

Eat well, live healthy!
Lynn

The Stoweflake Spa experience

I just returned from a fantastic two days at the Stoweflake Spa and Resort in Stowe, VT. I was there to present two seminars as part of their Healthy Nutrition theme week, and had the opportunity to take advantage of the gorgeous surroundings and luxurious spa.

I'm what they travel industry calls an "active vacationer", meaning vacations always include some type of physical activity. I've gone rafting on the Snake River, combined running a marathon with tourist time in a bunch of cities (New York, Chicago, Phoenix, and Washington DC), gone hiking in the White Mountains, biking in Montreal, and at the very least always bring along my running shoes and workout gear so I can run in the vacation spot or go to the hotel gym. Don't get me wrong; vacations aren't only about being active. I love a good meal, going to a play or concert, or hanging out by the pool as well as the next person. But making sure I get to try a new activity, or do something physical that I love, makes the entire vacation more fun.

The next time you're scheduling a vacation or business trip, try to work in some physical activity. www.runnersworld.com lists suggested running routes in many cities, and you can always ask the hotel concierge for ideas on places to run. Call the hotel ahead of time and ask about outdoor activities in the area. Or better yet, plan your vacation around something active from the very beginning!

Eat healthy, live well!
Lynn

Welcome!

It's a dreary, rainy day - once again - in southwestern Vermont. A perfect time to create a blog!

We can't go a day without being bombarded by the latest news reports on foods to eat or avoid, fitness and activity tips, and how to maintain or improve our health. Sorting it all out into commonsense and practical steps you can take today is my passion and the mission of this blog.

Stay tuned!