Monday, March 15, 2004

Fit bits: Ways to stay active and healthy



Calendar

Team mates: The Breast Cancer Alliance of Greater Cincinnati needs volunteers for its team for the Komen Greater Cincinnati Race for the Cure, a co-ed 5K Run/Walk and 2K Fun Run/Walk April 24. Participants will gather at Sawyer Point. Entry fee: $25 for adults and $15 for children under 14. To register, call 588-4142 or e-mail bcacincy@yahoo.com.

Fore: Registration is open for Cincinnati's only all-women's Rally for a Cure Golf Outing Oct. 3 at The Oasis Golf and Conference Center . The outing benefits the Susan G. Komen Cancer Foundation. Information: Marsha Burton, 821-1990, Ext. 130.

Sign up: Registration is open for the 2004 Arthritis Walk, scheduled May 16. Proceeds from the 5K walk benefit the Arthritis Foundation. Information: 271-4545 or www.arthritis.org.

Nutrition

Brighter: Susie Nanney, registered dietitian and director of the Obesity Prevention Center at St. Louis University, says using the color wheel helps consumers pick the healthiest fruits and veggies. Her palette:

• White: Eat cauliflower more often than potatoes, onions and mushrooms.

• Green: Replace iceberg lettuce and green beans with dark lettuces (romaine and red leaf), spinach, broccoli and Brussels sprouts.

• Yellow/orange: Sub carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn and bananas.

• Red: Choose tomatoes, strawberries and red peppers instead of apples.

Tips

Growth: Gardening is great exercise, but it can leave muscles sore and strained.

Chiropractor William Madosky of the Madosky Chiropractic and Acupuncture Clinic in St. Louis offers these tips for preventing gardening-related pain:

• Treat gardening as a sport. Warm up, then stretch before and after working.

• Be realistic about how much you can accomplish. Injuries often result from trying to do too much.

• Remember body mechanics. Keep the back straight, bend the knees, lift with the legs and keep bags of mulch or dirt as close to the body as possible. When digging, lift the dirt and turn the entire body before emptying the shovel.

• Alternate activities to minimize repetitive stress on the spine and adjoining muscles.

• Use a cushion, stool or small bench while weeding to avoid strain on the knees and lower back.

• Take a break every 30 to 60 minutes to stretch and get a drink of water.

• If you feel fatigued, stop. Ice any stiff, sore or painful areas for 15 to 20 minutes.

Good stuff

Stronger: Pilates Basics (Rodale) by Jillian Hessel and Pilates for Beginners are the latest Gaiam multimedia kit. The kit, $29.95, combines a book and DVD to teach the fundamentals of Pilates. To order: www.gaiam.com or (800) 869-3603.

Contact Peggy O'Farrell by phone, 768-8510; fax, 768-8330, or e-mail, pofarrell@enquirer.com



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