Health Tips

Stay Healthy
Sorting Out Good and Bad Fats
e are learning more about the science of nutrition all the time, and just as the latest lowcarb
diet trends have taught us about “good carbs” (whole grains, fruits and vegetables)
and “bad carbs” (processed products full of refined flours and sugars) helpful information about
good and bad fats has arisen as well.
Trans fats are found in margarine, shortenings, deep-fried snacks, commercially baked goods
(pies, cakes, cookies, and crackers), frozen meals, microwave popcorn, instant soups and cake
mixes among other products.
Good fats, on the other hand, offer several health benefits, including the reduction of blood
triglyceride levels, plasma cholesterol levels (especially LDL cholesterol) and the incidence of
cancer. Omega-3 fatty acids, found in fish oils, and Omega-6 fatty acids, found in vegetable oils
such as soybean, corn and safflower oils, are particularly helpful. Studies also indicate that
these fatty acids may enhance immunity.
Manage Trans Fat in Your Diet
• Keep total fat consumption to no more
than 30 percent of your calories.
• Replace “hard” fats (margarines,
shortenings, etc.) with oils, like olive and
canola.
• Look for products that are trans fat-free
and check all labels for partially
hydrogenated vegetable oils. (Note: a
food can still list partially-hydrogenated
oils in the ingredients and be labeled as
trans fat-free, but it must contain less than
0.5 grams to do so.)
• Avoid deep fried foods.
Eat Healthy Without Having to Make
Major Changes
• Always eat breakfast. Eating breakfast is
your fuel for the day. Whole grains, lean
meats, low fat dairy products, fruits,
vegetables and eggs are all great
ingredients that can be mixed to create a
tasty meal.
• Snack on healthy foods. Most people tend
to eat well on their three main courses,
but blow it when it comes to snacks. Try to
replace sweets – cookies, candies, chips
– with fruits, nuts and whole wheat
crackers.
• Pack your lunch. When you’re at work or
on the go, try to pack a lunch instead of
eating out. Restaurant food is often high in
fat and served in large portions. Teach
your kids how they can pack a healthy
lunch.
Pair Up Your Healthy Eating Habits With
a Good Exercise Plan
• Aerobic exercise burns calories and
strengthens your cardiovascular system.
• Stretching lengthens tight muscles and
improves range of motion, and strength
training increases lean muscle mass,
which will firm and tone your body.
• Find an exercise routine that you enjoy.
The more you enjoy your workout the
more likely you are to maintain it over a
long period of time If you need inspiration,
exercise with a friend or family member
who will keep you on your workout schedule.

For more health tips visit the official Jazzercise site at http://www.jazzercise.com

If you have any questions please consult your physician.