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+ If you're looking to increase your strength,
flexibility, balance and equanimity, try Tai Chi. Translated as "Chinese
shadow boxing," Tai Chi is a slow, graceful form of exercise; an average
routine takes 10 minutes to perform. To get personal instruction, contact your
local health club or look for adult education classes being offered by local
high schools, colleges or universities. An interesting Web site to explore is
http://www.chebucto.ns.ca/Philosophy/Taichi/tc-home.html.
Source: Harvard Women's Health Watch, vol. 4(3) November 1996, page 4.
+ Current U.S. Department of Agriculture guidelines recommend that
adults consume 25 grams of fiber daily. According to the food pyramid
recommendations you should eat 2-4 servings of fruits, 3-5 servings of
vegetables and 6-11 servings of cereal and grain daily to meet your fiber quota
.
Source: Harvard Health Letter, vol. 21(10) August 1996, page 6-7.
+ The federal government recently revised the "Dietary Guidelines
for Americans," now acknowledging that "vegetarianism is healthful."
Authorities suggest individuals cut meat consumption by limiting organ meats,
cold cuts, sausage, bacon and salami in their diet.
Source: Harvard
Women's Health Watch, vol. 3(6) February 1996, page 1.
+ "Low-fat does not equal low-calorie." Between 1960 and
1990, Americans cut their average intake of total dietary fat from 40% to 34% of
calories. But while Americans have reduced their daily intake of dietary fats,
they have increased their overall caloric intake. Currently 33.4% of adults are
obese. Just because that food item your eating is fat-free, doesn't mean you
can eat two serving with impunity.
(Source: Harvard Health Letter, v.20(9) July 1995 page 1.)
+ Strength training, AKA resistance training, AKA weight lifting, offers
many health benefits. It can increase bone density, add muscle mass, improve
strength and balance, and reduce body fat. To get started with strength
training purchase a set of portable weights and begin your program in your own
home.
(Source: Harvard Women's Health Watch, v. 2(9), May 1995, pages 2-3)
+ A woman cannot control her genetic risk factors for breast cancer,
but, she can reduce the risk of breast cancer by maintaining a moderate level of
physical activity. Woman 40 years of age and younger who exercise 1 to 3 hours
per week, can reduce their risk of breast cancer by 30%. Exercise 4 hours or
more per week and the risk is cut by 50%.
(Source: Harvard Health Letter, v.20(5) March 1995 page 3.)
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