The Women's Guide to Health - Jeff Galloway - ebook

The Women's Guide to Health ebook

Jeff Galloway

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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!

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This book was carefully researched. However, all information is supplied without liability. Neither the authors nor the publisher will be liable for possible disadvantages or damages resulting from this book.

JEFF GALLOWAYRUTH PARKERCARMEN PATRICK MOHAN

THE WOMEN’S GUIDE

TO HEALTH

RUN WALK RUN,EAT RIGHT,AND FEEL BETTER

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Women‘s Guide to Health: Run Walk Run, Eat Right, and Feel Better

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2018

ISBN 978-1-78255-457-8

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced—including by photocopy, microfilm or any other means—processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2018 by Meyer & Meyer Sport (UK) Ltd.

Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Hägendorf, Indianapolis, Maidenhead, Singapore, Sydney, Tehran, Vienna

Member of the World Sport Publishers’ Association (WSPA)

ISBN 978-1-78255-457-8

E-Mail: [email protected]

www.m-m-sports.com

CONTENTS

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

All sheets contained in this book can be downloaded here to be used as printouts.

Medical Disclaimer: The contents of this book are not intended nor implied to be relied on for medical diagnosis, care or treatment concerning any individual. Under no circumstances, will this book create a physician-patient relationship, nor does it constitute engagement in the practice of medicine or the provision of any health care service to an individual patient. This book should not be used as a substitute for professional diagnosis and treatment, and readers should consult a healthcare provider before making any healthcare decisions or for guidance about medical conditions. The authors of this book expressly disclaim responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of a reader’s reliance on the information contained in this book.

Acknowledgments

Medicine and Public Health Advisory Board

Barbara Galloway – Galloway Productions

Rose Martinez, ScD – Director, Board on Population Health and Public Health Practice Health and Medicine Division; The National Academies of Sciences, Engineering, and Medicine

James Roberson, MD – Professor and Chairman, Department of Orthopedics; Emory University School of Medicine; Past President of the Society of Joint Surgeons

Larry Sperling, MD – Professor of Medicine (Cardiology); Emory University School of Medicine; President, American Society of Preventive Cardiology

Guillermo Umpierrez, MD – Professor of Medicine; Director of Diabetes, Grady Health System; Emory University School of Medicine; National Board of Directors of American Diabetes Association

Photography Credit

Nikki Strayhorn

Brennan Galloway

INTRODUCTION

What we all want is to feel good in our own skin. After all, isn’t that what health is about? We want to feel connected to those we love most. We want to have the emotional resilience needed to cope with life’s challenges, and to have a positive attitude that helps us feel grateful and enjoy living. To do this, we need healthy bodies, minds, and spirits. The authors of this guide believe that when the body gets into motion, it unlocks parts of the mind and spirit that are a reservoir of energy and goodness. This indescribably wonderful source of energy is amplified when we run-walk-run with others. Our physical bodies function at their highest level when they are nourished by healthy foods. Chances are you’re not eating as well or being as active as you’d like to be— hardly anyone is. That’s why we got together to write this guide to the HER Prescriptions™ Program (www.HERprescriptions.com). HER stands for healthy eating and run-walking.

This book guides you through a proven sequence of actions you can take over the next 30 weeks to change your habits and start a path to feeling better, more energetic, and more connected to others. Think of this book as an action guide that combines the knowledge and experience of a highly respected Run-Walk coach with real world advice from two primary care medical doctors. All three of us have used what we present here in our own lives, the lives of our families, and the lives of thousands of women we have coached or seen as patients. We know it works.

Every day, each of us can take control over our exercise, our eating, and our attitude by having specific cognitive strategies. Having a specific strategy is key for motivation. Our step-by-step process gives you control and focus—it can empower you to make many positive changes in your life. Your health and the health of your family and community ALL benefit.

The first chapter focuses on journaling and teaches you how and what to record about your health. You learn to log the essentials for health: sleep, exercise, quality of food, and meals. You also learn how to track and record the health numbers of interest to you. You will create a starting line for yourself as you begin recording and envision the finish line.

Chapter 2 helps guide you to a successful start. We cover common health considerations for women beginning the HER Prescription program.

In chapter 3, we help you choose the HER Prescription that is right for you. We cover the specifics of three different training program options: Rx Run-Walk Get Started, Rx Run-Walk Keep Going, and Rx Run-Walk Burn Fat. Each Rx Run-Walk has a 30-week training program proven to help you reach the fully prescribed dose.

To reach your health goals, your Rx Run-Walk should be combined with a prescription about what you eat. We call this your Rx Eat. Your prescribed Rx Eat (chapter 4) tells you what to eat, how often to eat, and how to record this in your health journal.

In chapter 5, we set you up for success with healthy eating. You learn why sleep is fundamental to health and helping us choose healthy foods. We give you tools for meal planning, grocery shopping, and perfect score recipes that fit with your Rx Eat. We also offer tips to address common challenges while following your Rx Eat.

In chapter 6, we rely on best available medical evidence to tell you how your HER Prescriptions can help you meet specific health goals. We take a look at how the prescribed Rx Run-Walk and Rx Eat improve common health conditions including high blood pressure, high cholesterol or lipids (fat in the blood), heart disease, osteoarthritis (aching bones or joints), breathing difficulties such as asthma or COPD, diabetes, anxiety, and depression. For some women, these health conditions are related to excess weight. That’s why, throughout the book, we provide specific details for finding your healthy weight. Those seeking to lose weight are coached up to the 30-week, fully prescribed dose of Rx Run-Walk and Rx Eat and asked to maintain it for at least 3 months. On the weight loss track, you can expect to lose about 0.5 to 1lbs weekly (20 to 50 pounds over 1 year) and feel a whole lot better!

For those who have been hospitalized with medical conditions such as a heart attack (myocardial infarction), heart rhythm problems, cancer, stroke, or lung disease, we strongly recommend you discuss and follow a specific rehabilitation program under the supervision of your doctor. For the millions who have not been hospitalized but have been diagnosed with a chronic condition or illness for which you see a primary care provider, this book uses medical evidence, quality meal plans, and a well-established training program’s approach to provide the fundamentals you need to know to improve your health.

Use this book as an action guide and follow it step by step. All the charts, tables, and journal pages can be found on our website, www.HERprescriptions.com. Download them, print them out, and tape them to your fridge. Like prescriptions for medicines, these prescriptions only work if you take them regularly and carefully follow the instructions.

Are you ready? Let’s get started. Look forward to feeling better, happier, and more alive and engaged in your everyday life as you move through this. It’s an amazing feeling and worth your time and dedication. You can do it…and will be so glad you did!

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 bring it around your waist to the front. Be sure to place the tape measure directly on your skin, snugly but without digging into it. The measuring tape should be parallel to the floor. Don’t try to suck your gut in! Look at the place on the tape where the zero end meets the other end of the tape measure. The location of this meeting point is your waist measurement (Resource: WikiHow, www.wikihow.com/Measure-Your-Waist).

Step 4

Record the total time you spend walking or running. Record the number of steps you took each day.

Step 5

Start estimating how much you sleep. Note whether sleep was interrupted. Describe sleep quality as poor, fair, or good. Note the time you get into bed and the time you wake up.

Step 6

Write down everything you eat and drink. Note the approximate time of day. For now, don’t worry about trying to count calories, but do try to estimate your portion sizes.