The Women's Guide to Health

Run Walk Run®, Eat Right, and Feel Better
 
 
Meyer & Meyer Sport (UK) Ltd. (Verlag)
  • 1. Auflage
  • |
  • erschienen am 1. Dezember 2017
  • |
  • 211 Seiten
 
E-Book | ePUB mit Wasserzeichen-DRM | Systemvoraussetzungen
978-1-78255-457-8 (ISBN)
 
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!
  • Englisch
  • Aachen
  • |
  • Deutschland
  • 10,54 MB
978-1-78255-457-8 (9781782554578)
1782554572 (1782554572)
weitere Ausgaben werden ermittelt
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.
  • Intro
  • Titel
  • Impressum
  • Inhalt
  • Acknowledgments
  • Photography Credit
  • Introduction
  • Chapter 1) Journal
  • Getting Started: How to Create Your Own Starting Line Using the Health Journal
  • Your First Week: How to Begin and Continue
  • Keep Going With Journaling for Healthy Weight
  • Know Where You're Going: How to Create a Finish Line
  • Chapter 2) Set Yourself Up for Success with Rx Run/Walk
  • Shoes
  • Clothing
  • Health Journal
  • Pedometer and Watch
  • Where to Run-Walk
  • Surface
  • Picking a Run-Walk Companion
  • Motivation to Get Out the Door
  • Outside Versus Inside
  • Enjoy a Cup of Joe and Maybe a Snack Before You Go
  • Care for Your Skin
  • Choose a Sports Bra
  • Rules of the Road
  • Women's Health Considerations During Run-Walk and Weight Loss
  • How to Deal With Your Menstrual Cycle Whether You Have It or Not
  • Menopause
  • Leaking Urine
  • Staying Safe From Motor Vehicles
  • Dog Safety
  • Human Threats
  • Bad Weather
  • Chapter 3) Find the Rx Run/Walk That's Right for You
  • Keep Track of Your Steps-You Have to Move
  • How Do I Start? Which Rx Run/Walk Is Right for Me?
  • Training Program for the Rx Run/Walk - Get Started
  • What Are Recovery Weeks?
  • What Are Maintenance Weeks?
  • What to Do During the Rest Break
  • Your First Week: How to Begin and Continue
  • A Caffeine Boost?
  • Your Three-Week Schedule
  • Where to Go From Here?
  • Training Program for Rx Run/Walk - Keep Going
  • Your First Week: How to Begin and Continue
  • Your Three-Week Schedule
  • Where to Go From Here? Gradually Removing Breaks
  • Training Program for Rx Run/Walk - Burn Fat
  • Your First Week: How to Begin and Continue
  • Your Three-Week Schedule
  • Where to Go From Here? Increasing the Pace and Gradually Introducing Runs
  • Chapter 4) You Gotta Eat-Find Your Rx Eat
  • Our Food Philosophy
  • Why We Like the Mediterranean Diet
  • Food Score
  • What Is Your Diet Quality and Why Does It Matter?
  • What Is the Food Score and How Do I Figure Mine Out?
  • How Do I Know If I Am Eating a High-Quality Diet?
  • What Should I Know About Diet Quality and Weight Loss
  • Don't I Have to Count Calories?
  • What Do I Need to Know About Animal Protein Versus Plant Protein?
  • What About Serving Sizes?
  • Are There Any Half Points (0.5 Point)?
  • What Is a Healthy Approach to Alcohol?
  • What About Eggs?
  • A Word About Red Meat
  • The Ancient Greeks Ate Full-Fat Dairy and You Should, Too
  • Healthy Fats
  • A Word About Diet Soda
  • What Should I Drink?
  • I'm Known for My Sweet Tooth-What Can I Do?
  • Rx Eat - Get Started
  • What Can I Expect From Rx Eat - Get Started?
  • What Can I Expect From Rx Eat - Keep Going?
  • What Can I Expect From Rx Eat - Burn Fat?
  • Chapter 5) Setting Yourself Up for Success With Rx Eat
  • Sleep Matters! Rx Sleep
  • Moving Matters!
  • Strategies, Tools, and Recipes
  • What If My Significant Other, Kids, or Other Members of My Family Don't Like the Food I Make?
  • What to Eat During Holidays and Special Occasions?
  • I've Done Everything You Recommend and I'm Still Not Losing Weight!
  • Perfect Score Meal Plans
  • Chapter 6) Achieve Health Goals With HER Prescriptions
  • What If My Health Goal Is to Lower My Blood Pressure?
  • What If My Health Goal Is to Improve My Heart Health and Circulation?
  • What If My Health Goal Is to Improve My Cholesterol?
  • What If My Health Goal Is to Breathe More Easily?
  • What If My Health Goal Is to Control My Blood Sugar?
  • What If My Health Goal Is to Restore My Bones, Joints, and Muscles?
  • What If My Health Goal Is to Improve My Mood, Mental Well-Being, and Coping?
  • Frequently Asked Questions
  • Conclusion
  • Content Sources
  • Appendix

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...

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