Monday, May 21, 2001

Fit Bits

Ways to stay active and healthy

Compiled by Peggy O'Farrell


        Measuring up: Jonny Bowden's Shape Up! The Eight-Week Program to Transform Your Body, Your Health and Your Life (Perseus Publishing; $25), by nutritionist and personal trainer Jonny Bowden, says motivation, protein, fruits and veggies and whole grains are good; the food pyramid, sugar and processed starches are bad. The book includes weekly plans, a journal, a “to-do” list, food list, exercise and self-assessment.


        Training help: Log on to for a free customized training program. Click on the registration icon, fill out your fitness goals and do a few simple assessments, and they'll create a plan just for you. The site includes tips, information, inspirational articles and — oh, yeah — information about Reebok's athletic gear.


        Play: Trihealth Fitness and Health Pavilion in Blue Ash is holding co-ed sand volleyball league games Tuesdays (four-on-four teams) beginning June 19 and Thursdays (six-on-six teams) beginning July 5. Information: 985-6731.


        On target: Here's a new gadget to tell you if you've reached your target heart rate: The Body Logic HR 300 Heart Rate Monitor figures your target training zone based on your age, tracks the number of calories burned, time of day and day, date and year, and your heart rate. It also beeps if you're above or below your targeted fitness zone. Suggested retail price for the monitor is $99.99. For information, call Omron Healthcare Inc. at 1-800-634-4350 or log on to


        Thirsty: Drinking gallons of water won't magically “flush” calories or fat out of the body, says Karen Collins, a registered dietitian with the American Institute for Cancer Research.

        The key to weight control is combining regular physical activity and portion control, remembering to emphasize foods that are filling, but low in calories and fats: vegetables, fruits, whole grains and beans.

        But drinking plenty of water may help some people control their weight. People need eight cups or more of fluids every day to maintain good health, Ms. Collins says.

        Some studies suggest that when people aren't getting enough fluids, they might reach for food when their bodies really need water. If all you need is water, you'll save calories by skipping that snack or pop.

        But water won't satisfy true hunger, Ms. Collins says. Try to cure hunger with water, and you're more likely to overeat when you do decide it's time for food.

        For more information, call the American Institute for Cancer Research's Nutrition Hotline at 1-800-843-8114 (Monday through Friday, 9 a.m. to 5 p.m.) or check their Web site,


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- Fit Bits