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 YOU CAN… Have a balanced diet including "Healthy Fats"
Trans fatty acids are thought to be more harmful than saturated fats for a heart healthy diet. If any claims about fat are made, the amount of trans fat in a product must be listed. The claim of "contains no trans fat" can still be made if a product contains 0.5gm or less. The clue is to look and see if any partially hydrogenated fat is listed in the ingredient list. The goal is to keep trans fat intake as low as possible.
Healthy fats are encouraged in the diet, especially monounsaturated and polyunsaturated fats containing omega-3 fatty acids. Fats in any meal take longer to digest and keep you satisfied longer but moderation is the key. Nuts and olive oil are great, but not too many or too much.  You Can… Make fitness pain-free
The two most important things to remember in any exercise program are: warm up first, cool down last - with stretching as an integral element in both.
Stretching, though often overlooked, plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively - giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity. Stretches should always be gradual and gentle - do not bounce. Hold each stretch in a static position for 10-20 seconds, allowing the muscle to lengthen slowly. If the stretch hurts, you're pushing too hard. A good routine should work each of the major muscle groups, and needn't take long - five to ten minutes is all you need. © September 2007
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