Welcome to the Smart Calorie Health Newsletter!

This month our guest author, Mr. Phillip Candito, will give you some more information about how to start a formal walking program. Did you take the challenge he discussed in last month's column? If not, you can still get up to speed and read it here. Use the quick navigation menu to the left to move to the topics quickly.

If you have questions or topics that you would like to see in our newsletter, please let me know!

Walking the Weight Away

Did you take my challenge last month? The ideas presented in the June Newsletter are not going to transform anyone into an athlete, but they will burn calories and speed the weight loss process. Nothing happens overnight. Just like a child learning to walk, those first steps are often tentative and awkward, but soon they are running, skipping and jumping. This is also the case with exercise and weight loss. We'll talk this time about starting to go the extra mile.

Once you are ready to proceed from The First Steps to a more rigorous exercise routine, you should start with a check up from you health care professional. For those that need more structure and reinforcement, you may wish to consider a personal trainer. Good coaching can be very effective in helping people stay on track with their exercise programs, especially early on when your body is adapting to this new lifestyle. If you would rather go "solo," I recommend starting with an activity that's easy and doesn't require a large investment in equipment. Walking and bicycling are excellent beginning activities that are inexpensive, low impact, and can be built upon in the future.

The mystical concepts of exercise and weigh loss can be condensed into 2 words, Heart Rate. Your heart rate is much like the tachometer on your car: the faster your heart rate, the more gas (calories) you are burning. Not sure how to calculate your heart rate? Take a look at the diagram below.

First, sit down and relax. Next, take your right middle and ring fingers and place them on your left wrist (palm side), just below the thumb. You may have to move those fingers back and forth a few times to find your pulse but with a little practice you will find it every time. Now find a clock or watch with a second hand and count the number of beats for a full minute. That number is your Resting Heart Rate, and should range somewhere between 65 and 100 beats a minute.

Now that you know how to count your pulse, it's time to start your Beginner's Walking Program. In this program, the time you spend walking is more important than distance you walk. The chart below is just a guide on how to slowly increase the length of time you walk.

Your goal when you walk is to increase your heart rate. You can an estimate your target heart rate based on your age by looking at the chart below. You should walk briskly until you reach your target heart rate, as displayed in the chart. You don't have to exceed your range; more is not necessarily better in this case. Check your pulse for 10 seconds while you walk, then multiply by six to get your heart rate per minute. It's also alright to stop briefly stop walking in order to check your pulse.

In this Beginner's Program, you will achieve a moderate level of aerobic fitness by the 12th week. Don't feel discouraged if you have to take it a bit slower. By the way, the same concepts and numbers work for a stationary bike as well.

Walking with a friend, spouse, or pet can also be a great way to spend time together and offer each other encouragement (that goes for the pet, too!). Keep track of the total miles you walk or bicycle. This can provide a great source of feedback and encouragement. Good luck and have fun. Remember, the more activity, the more calories burned.      Back to the top.

Your Weight Loss Questions

A reader asks "What's the best diet to help with weight loss?"

I am trying to loose weight; I am only 5 feet tall and weigh 169 pounds. Just about every book I read on nutrition and dieting says something different. It is extremely hard for the lay person to know what to do. (Low carb, low calories, low glycemic, blah blah blah!) What is the best way to loose weight and keep it off? Should I restrict carbs or not? Should I cut out ALL sugar? I am so confused.

Answer:

I whole-heartedly agree. Beware the self proclaimed experts! (including me ). I encourage you to be skeptical and critical of all the information out there. Remember, not everyone that is an author is truly an "authority".

My philosophy is one of moderation. Extremes in diet (or in anything, for that matter) are difficult to maintain for the long term. The way you lose weight is by burning more calories than you take in, plain and simple. All diets need to be relatively lower in calories when compared to your activity in order for you to lose weight. Low carb diets have their advantages and disadvantages.

There are only two things that I would emphasize in any weight loss program:

1. The less saturated fat the better, and
2. Regular exercise is paramount to successful weight loss.

Short of that, it doesn't matter (in my humble opinion) what you eat, but how much you eat. Remember, to keep the weight off you need to sustain that diet for the rest of your life. I tend to favor a diet that is full of fresh fruit and vegetables, lean protein, and modest amounts of complex carbs (whole grains, pasta, rice). Portion size, exercise, and moderation are what count in the long run.   Back to the top.

This Month's Recipe

Zesty Potato Salad

Not for those on low carb diets, but a great side dish for this summer barbecue season. Instead of green beans, try snap peas, asparagus, or brocolli. Without using mayonnaise, it's quite low in calories and fat (only 4% of this dish's calories come from fat!).

Ingredients

4  cups red-skinned potatoes, cut into 1-inch cubes, cooked drained and cooled
¼  cup nonfat dry milk
¼  cup water
¼  cup Dijon-style mustard
½  teaspoon salt
¼  teaspoon freshly ground black pepper
2  cups green beans, cut into 1-inch pieces
1  cup chopped red bell pepper
¼  cup sliced green onions or scallions

Combine dry milk, water, mustard, salt and pepper in small bowl until well mixed. Combine potatoes, green beans, bell pepper and onions in large bowl; add milk dressing and toss well to coat. Serve immediately or refrigerate. Makes eight ½ cup portions (Calories 95, Protein 3.2 g, Total Fat 0.4 g, Carbohydrate 21 g, Sodium 250 mg).   Back to the top.

Site News

 I have recently re-designed Smart Calorie to show up better on Netscape browsers. I didn't realize that different browsers would display the site differently. In the case of Netscape, it was horrible! Those using IE won't notice much difference, but those with Netscape Navigator will now actually be able to read the words. Don't I feel foolish.  

Don't forget to sign up for the Smart Calorie Health and Nutrition Support Forum. You can ask general weight loss and diet questions to a community with similar goals and philosophies. Though a public forum, there is also a method to send private messages to individuals as well. Access the public discussion boards and sign up for free. The more who join, the better the discussions!

If you have found My Deluxe Calorie Diary, My Recipe Diary, or the Body Fat Calculator helpful, consider donating here. With a minimum donation of $15 for the programs, you will gain access to a private Support Board at the Smart Calorie Health and Nutrition Support Forum. I will be moderating this private board and answering your specific weight loss and nutrition questions.

In next month's newsletter I'll be talking about high blood pressure. What causes it, what it does to our body if untreated, and what you can do about it. Until next month...

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