Galloway / Parker / Mohan The Women's Guide to Health

Run Walk Run®, Eat Right, and Feel Better
1. Auflage 2017
ISBN: 978-1-78255-457-8
Verlag: Meyer & Meyer Sport (UK) Ltd.
Format: EPUB
Kopierschutz: 6 - ePub Watermark

E-Book, Englisch, 211 Seiten

The Women's Guide to Health combines Jeff Galloway's Run Walk Run® method with the best medical knowledge to help every woman attain a healthy, active lifestyle. If you are interested in using diet and exercise to help prevent or treat medical problems, this action guide contains practical tools for you to review and use in conversations with your doctor. We'll tell you everything you need to get started, offer tips for finding the right dose of Run Walk Run that works for you, and guide you in preparing and enjoying healthy meals. This book is particularly for women who want to use Run Walk Run and the Mediterranean diet to achieve one of the following health goals:
• Lower blood pressure
• Better heart health and circulation
• Lower cholesterol
• Breath more easily
• Control blood sugar
• Restore bones, joints, and muscles
• Improve mood, mental well-being, and coping

If finding a healthy weight is one of your health goals, this book provides evidence-based weight loss guidance and explains how body composition changes improve health numbers. Inside, you will find:
• Health journal pages
• Three levels of 30-week training programs (Get Started, Keep Going, Burn Fat)
• Helpful tools for tracking your progress
• Strategies, tips, and recipes for healthy eating
• And much more!

Autoren/Hrsg.

Galloway, Jeff

Parker, Ruth

Mohan, Carmen Patrick

Leseproben

CHAPTER 1 JOURNAL
Your journal will inspire you and will be a pivotal part of your success in reaching your health goals! Improving your health depends on becoming an expert on your own mind, body, and spirit. The key to becoming such an expert is being rigid about organization, note taking and record keeping, and time for personal reflection. Women who are most successful in achieving their health goals have cultivated the habit of recording four variables each day: sleep, exercise, food, and health numbers. We believe the reason these women are so successful in achieving their health goals relates to their habit of keeping a health journal that harnesses focus, attention, motivation, and insight. A journal is not only essential for gaining knowledge about yourself. The act of gathering the data and recording in your journal is the most important action you can take because it activates your problem-solving brain, giving you control over your daily activities and food choices. This puts you in command of each area of your health, every day. The health journal prompts you to record daily and reflect weekly. Each day has the following four parts: sleep metrics, exercise matters, food score, and meal log. In addition, there is a three-part weekly report card to help you summarize progress, chart important health numbers, and hone in on what works for you. The health journal is designed to help you navigate meaningful conversations with your doctor. Sharing your journal with your doctor helps in the following ways: Your doctor reviews information you feel is important to your health and well-being. Your doctor has better numbers upon which to base medical decisions. You are an active partner with your doctor in recognizing trends and patterns related to how you feel. Getting Started: How to Create Your Own Starting Line Using the Health Journal
Where are you starting from? Knowing this will help you develop the right expectations of yourself and others. It will also give you a better understanding of your progress when you look back over the weeks and months. What you will need: •a digital scale that can also measure body fat composition •a flexible tape measure •a pedometer or other device that counts steps such as a smart phone or watch •commitment to filling out the health journal for 7 consecutive days starting with Monday Your starting line consists of the following measurements: 1.Body weight 2.Body fat composition 3.Waist circumference AND 4.One week of recording sleep metrics AND 5.One week of exercise matters AND 6.One week of recording everything you eat Step 1 Locate the Starting Line Journal Pages in the appendix. Tear them out and copy them (or use the originals). Look for the table shown on the following page. SLEEP METRICS EXERCISE MATTERS MEALS Monday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Tuesday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Wednesday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Thursday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Step 2 Record your starting body weight and body fat composition. Starting on Monday morning, get up, pee, and get onto the digital scale. Weigh yourself in the nude before taking a shower, then record it. Record your body fat composition percentage, a number you get from your digital scale. Starting Line Report Card HEALTH NUMBERS REFLECTIONS Weight: __________ Waist: __________ Body fat % __________ BP: _____/_____ I feel… What works well for me? Friday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Saturday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Sunday Sleep estimate:_____________ continuous/uninterrupted Quality: __________________ Time I got in bed: __________ Time I woke up: ___________ Run-walk (min): _____ Steps: _____ Breakfast AM snack Lunch PM snack Dinner Reasons for knowing your starting body weight are self-explanatory, but why should you also know your body fat composition? Two reasons. First, body weight fluctuates. From day to day, the amount of water our bodies hold changes our weight without giving us much information that pertains to health. Second, in the first few weeks and months, your weight might not change at all. This is because as you exercise, your muscles will strengthen and grow. Muscles weigh more than fat, so as you lose fat, you might not lose weight. Nevertheless, you’ll be healthier than you were before you started. One way to measure this healthy trend is by checking to see if your body fat composition goes down. Health, not weight loss, is the real goal here. Step 3 Before you put on any clothing, measure your waist circumference. To do this correctly, stand up straight. Your waist is located above your belly button and below your rib cage. Hold the end of the tape measure just above your belly button and...

Über Autor(innen)

Olympian Jeff Galloway has spent more than 50 years developing, practicing, evaluating, and teaching his Run Walk Run method. He has coached over one million runners to their goals through his retreats, clinics at events, individual consultations, running schools, and books.

Ruth Parker, MD, is a primary care doctor trained in Internal Medicine and Pediatrics. She is a lifelong athlete who has completed 28 marathons using Run Walk Run. Ruth is nationally known for her work in health literacy.

Carmen Patrick Mohan, MD, is an internal medicine physician, health media consultant, and marathon runner who prescribes food and exercise as medicine. A competitive runner in college, Carmen suffered injury after injury until beginning Run Walk Run.