(ARA) - We’ve heard over and over again that a well balanced diet and good exercise program are the building blocks of good health. So why don’t more people strive to achieve both?

Life Time Fitness, a national Healthy Way of Life company, is seeking to help people take charge of their health and wellness in the face of a national obesity epidemic. According to the National Center for Health Statistics, 50-percent of U.S. adults -- or approximately 100 million people -- are overweight, and more than 33% are trying to lose weight.

“Over the years, I’ve heard more excuses than you can possibly imagine,” says Jeff Zweifel, vice president of the nutritional products division for Life Time Fitness. “People tell me they’re too busy or that it’s too difficult to take the time to eat right and exercise. Others have tried and faced disappointing or ineffectual results.

Numerous studies have shown that getting enough exercise and receiving adequate nutrition are critical if you want to live a healthy lifestyle. The 1996 Surgeon General’s Report on Physical Activity recommends the average American get 30 minutes of physical activity per day.

“New science shows you don’t have to go for high intensity physical activity to improve your lifestyle. Regularly walking the dog around the block, raking leaves, folding the laundry or taking the stairs instead of the elevator can all help. The key is to be consistent about it,” says Philip Haberstro, president of the National Association for Health and Fitness. Since the Surgeon General’s Report came out, his agency has been working on ways to encourage people to engineer physical activity back into their lives. .

In a guidebook provided to its members, Life Time Fitness nutritionists recommend that instead of a big breakfast, lunch and dinner, people eat several small balanced meals (optimally four) and a couple of small snacks throughout the day. “By balanced we mean meals that contain protein, complex carbohydrates, fruits and vegetables,” adds Zweifel.

Good sources of protein include lean meats, fish, egg whites, dairy products, beans and rice. Complex carbohydrates include whole-wheat bread, wild rice, whole-wheat pasta, multigrain cereal and potatoes. You should also aim to eat five servings of fruits and vegetables throughout the day.

The reason diet and exercise are so important has a lot to do with metabolism -- how your body breaks down food and regulates energy. If you have a fast metabolism, your body stores less fat and you have more energy. The exact opposite is true for people with slow metabolism.

“Many people think the reason we exercise is simply to burn calories, but it goes way beyond that,” says Zweifel. “What people really need to realize is that the true purpose of exercise is to send a message to our bodies, asking for improvement in metabolism, strength, aerobic capacity and overall health and fitness.”

Courtesy of ARA Content

(ARA) - Nothing can turn your life upside down like bringing a new baby home. All of a sudden your sleep schedules are interrupted, your regular routine is gone, and you may feel overwhelmed with all the new responsibilities.

New parents experience a lot of joy and happiness, but the changes can also cause stress and anxiety. To insure that you don’t become exhausted and burned out, it is important to take a little time to relax and rejuvenate every day. You’ll feel better, and you’ll be a more effective parent too.

Here are some relaxation techniques for new parents who may have trouble sleeping at night, or resting during the day:

* Yoga and stretching.

Community centers and health clubs offer yoga and stretching classes for all levels. Or if you can’t get away, rent or buy a video that will take you through some basic positions and stretches. This is a great way to drain tension from your body.

* Treat yourself to some hydrotherapy.

The Aquamasseur bathing system creates a soothing full-body massage by filling your tub with thousands of tiny, heated air bubbles. Unlike a whirlpool which shoots jets of water at specific points on the body, the Aquamasseur massages the whole body with a gentle and constant pressure that is extremely relaxing.

“You’ll have the best night’s sleep you’ve ever had,” says Scott Tennant, spokesperson for Acryline, the company that makes these innovative bath systems. Tennant explains that this gentle bathing experience is ideal as a stress reliever because it allows you to fully relax. You can also increase the air flow if you desire a more vigorous massage, or try one of the other systems, including the Healthmasseur System or the Ultimate System, which is a combination of the two.

And when the baby gets older, she can try it too. “Kids especially are relaxed and sleep well after an Aquamassuer bath,” noted Tennant, “and because the tubs are acrylic, parents can clean up the bathroom in minutes allowing them to enjoy the balance of their evening together.”

* Deep breathing. Slow, deep breaths can ease muscle tension, lower your heart rate, and help you fall asleep faster. This is a good technique to try if you find yourself wide awake in the middle of the night. First, close your mouth and breathe slowly through your nose, feeling your stomach rise as you gradually fill your diaphragm and lungs with air. Hold for one second before exhaling through your nose to the count of four. Repeat until you feel your body relax.

* Progressive muscle relaxation. Once you are lying in bed with your eyes closed, tense and release your muscles alternating between the right and the left side of the body. Start with your hand and forearm muscles, followed by your biceps and triceps, face and jaw, chest and shoulders, stomach, thighs and so on until you reach your feet. After about 20 minutes, you should feel relaxed from head to toe.

* Guided imagery. Imagine yourself in a favorite place such as on a warm, sandy beach or in a field of flowers. With your eyes closed, visualize every detail of the scene from the color of the sand to the sound of the waves lapping on the beach. With practice, you will be able to clear your head and focus on relaxing thoughts that will help you drift off to sleep.

Courtesy of ARA Content