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"Lifestyle"" is one of those buzz words you can‘t avoid these days. Despite its catchâ€"all meaning, it is a useful term in the 1980s; the variety of lifestyles seems endless compared to a couple of decades ago. â€" Just what does lifestyle mean? In the broad sense, it defines people‘s general habits, the ways their money is spent and the ways they spend their time. Advertisâ€" ers refer to lifestyle frequently, as groups with similar lifestyles â€" i.e. the proverbiâ€" al jet setâ€" tend to desire similar products and services. Do you: e eat two servings‘ of Milk and Milk products every day? e eat two servings of Meat, Fish, Poultry and Alternates daily? e eat three servings of Breads and Cereals daily? The Canadian Dietetic Association has focused this year‘s National Nutrition Month (this March) on Nutrition and Lifestyle. The message? Whether you work in an office, trot the globe, play the violin or work shifts, good nutrition can be integrated into your lifestyle. Perhaps it already is â€" test your nutrition behaviour with this quiz: Teaching exercise classes for the last few years has promoted me to address pain many times. Most frequently pain in the back of calves of the legs. Most people who begin an exercise program go to their first few classes expecting some discomfort and soreâ€" ness. Even while expecting it however, they often question the pain later, alluding to poor exercise techniques, their shoes, the floor or any other excuse they feel is justifiable. The simple fact is that pain in the gastrocenemius muscle (the calf musâ€" cle) is a direct result of poor muscle coordination and lack of strength. Poor quality shoes and a hard running surface can surely aggravate the pain. The calves of anybody‘s legs have always intrigued me. I am reminded of a family I knew in high school of which each daughter could boast great legs with incredibly defined calves. Though athletic, these girls did no more than the average, active teenager. Their legs simply showed their degree of activity more so than most. o _ Large calves should not be hidden or made to look embarrassing. Many people hobble around on either shapeâ€" _Feedback "Yes, they should be able to work as long as they want. A lot of older people aren‘t in a good financial situation." Canananp‘ Tiona, Y es ~<anereenarpr % ,“C:t t ' \ C * e Bs S . iE e j J s 4 "*,..‘ o e t @5 ;‘v ; "w "’_ us R _ / _ t m - &4 * M d . e#A 12 | * = 2 * % l /4 s ] 1. C } AP wl {*~*~ . < ( \__ 2M d / t e } ""C \ f i | \) q \‘ #K ; s \ . 7 t PMR 4. .. ’ 4 _ 4 X ‘&) $ “. it T ’ :‘?\E{l P1 - /’ ) [Â¥ J oo “‘:‘} fi?!’\ p M * \\ c ;: l tulxlh +477 * #7/ f . o k & xd P A A 3 \| a , s -; ~ o K5 tR Z V S * " 2o y 20 ul Angela Dietrich Fitness Forum Kitchener Kathy Hammond Fitness Instructor Guest Column less, meatless legs, complaining as they walk through a parking lot, or drag thick heavy legs, where no muscle toning is visible to the naked eye. If you are not fortunate enough to have strong legs or wellâ€"defined musâ€" cles in your legs you need to work on them, and not just two or three times a week. Each day. Anytime through the day when you find yourself standing around wonderâ€" ing what to do, rise up and down on your toes, squeezing your feet and legs right up to your rear end. This will directly stretch the gastrocenemius muscle. Don‘t just work the calf muscle. Just as your stomach muscles depend on the strength of your back muscles and vice versa, your calf muscles depend on the strength of the muscle running along the shin bone. To simultaneously strengthen the entire leg, rock back on your heels after rising on your toes. This exercise can also be done sitting down. With legs outstretched and hands on your lap, pull your toes toward your body as far as you can, lifting your heels off the floor. This will also strengthen the huge thigh muscles. e eat four servings of Fruits and Vegetaâ€" bles daily? e eat breakfast regularly? e limit your intake of saturated fats (i.e. animal sources)? e include a source of polyunsaturated fat in your diet (i.e. peanut butter, corn oil margarine)? e consume at least one whole grain food, daily (for fibre)? e limit your intake of "extras‘"‘ (foods and drinks high in fat and/or sugar â€" i.e. alcoholic beverages â€" compared to other nutrients)? e eat mostly nutritious snacks, ie. foods You probably feel and look great, in part reflected by your consumption of over fifty nutrients provided by Canada‘s food Guide. Score: 6â€"7: from one of the four food groups? ‘as defined by Health and Welfare Canâ€" ada‘s CANADA‘S FOOD GUIDE. Score: 8â€"10: y(ll‘- PZARMCC ECC Lt S Ns bubsidhinbidoidisn? sdidedaint ind # s over fifty nutrients provided by Canada‘s a.m., except a 4 oz. glass of juice food Guide. e bran muffin, cheese, and coffee at Score: 6â€"7: morning break completes the criteria of Not bad, but there‘s room for improveâ€" a well balanced breakfast (one serving ment. Try increasing your score by one from each of three food groups) despite point each week. the hour it‘s eaten. Score: 5 or less . LUNCH 1 p.m. You need help! See a Registered »with a colleague, perhaps at your Professional Dietitian Nutritionist to favorite local roadhouse restaurant ‘"‘Yes, that‘s a good idea. It would give a guy a sense of identity. That he‘s useful at that age." Tom Harrington Waterioo Should mandatory retirement be abolished? identify problem areas and recommendaâ€" tions to suit your lifestyle. â€" A perfect score means that you can stop reading here, unless you feel your super eating style interferes with other prioriâ€" ties like convenience. If you scored less than eight, gradually aim for a higher score. IMPORTANT NOTE: This doesn‘t mean giving up your favorite foods, or spending hours more in the kitchen‘! Sometimes all that is necessary are a few additions or substitutions in your current meal pattern. Following is an eating plan scenario for â€" dare I assume â€" a typical day in the life of a ‘"yuppie‘", that other catchâ€"all term which applies to almost anyone who works, drinks white wine or scotch occasionally, and takes a winter vacation. BREAKFAST 10 a.m. e none at the traditional hour of 7 or 8 The older we iet and the longer winter drags on, the harder it gets to take. Keeping warm, I suppose, has been a basic human instinct since the ice ages. And at this time of year, it is easy to believe that many more human beings have died of cold than of heat. Having said that, I want to extol the virtues of a single Winter‘s day, a recent Saturday, when the sun rose fat and brassy in a clear blue sky. After breakfast, my wife and 1 packed a picnic lunch â€" ham sandwiches and pea soup â€" for a trip with friends to a little log cabin on a small lake in the wilds of Quebec. The Laurentian foothills were white and frosted, dangerously beautiâ€" ful. ‘"‘Dangerously" beautiful in the sense that in snatching glimpses I nearly put the truck into the ditch. Close to our destination, we stopped at a roadside spring to fill a jug with water that was as cold and clean and clear as the air we were breathing. We walked half a mile into the cabin over an unploughed road without difficulty. The snowfall has been so light this Winter that you don‘t really need skis or snowshoes for short trips into the bush. By the time we got there, it was noon, so we fired up the woodstove, heated the pea soup, and boiled some of the spring Asked at Conestoga Maill ‘"Yes, people should have their right to retire when they want." o Barb Schinkman Waterioo * WATERLOO CHRONICLE, WEDNESDAY, MARCH 12, 1986 â€" PAGE 7 ‘Guest column Peter Trueman Mary Ellien MacDonald water for filtered coffee. Until the stove made an impression on the cabin‘s chilled interior, it was warmer on the southâ€"facing front porch. We sat in this natural sun trap, legs dangling over the edge, our jackets open, listening to the chickadees. We walked to the top of a rocky outcrop behind the cabin, and the wooded landscape below us rolled perhaps 20 miles to cerulean blue hills along the horizon ... Behind us, snowy branches stood out against a sky that was the most vivid blue I have ever seen. We descended the hill and walked part way around the little lake. Then we were drawn again to the porch, where we sipped tea and watched wispy, windtorn clouds come up out of the south, and blue shadows lengthen on the snowâ€"covered lake. Finally, with regret, we packed up and walked out, turning frequently to see the sunset growing behind us. It was one of those jewelâ€"like days we are sometimes given at the shank end of Winter, with just a taste of Spring in them. Days like these keep us going, and if we are lucky, there will be others, more frequently now until the ice goes out and the geese begin their long gabbling journey from the south. e milkâ€"based soup of the day (1 cup servâ€" ing) * e small mixed vegetable salad (1 cup) with oil and vinegar dressing on the side (1â€"2T.) e shared plate of nachos with cheese and tomato sauce e fruit juice spritzer (soda water and juice) LATEâ€"AFTERNOON SNACK e 10 almonds. These are high in protein and fat, which will see you through an after 5 exercise workout. DINNER 7: 30 p.m. _ e sliced ham on a kaiser with shredded lettuce, mayo or butter/margarine e green and red pepper slices (2 of each) e one light beer o o This meal plan meets all the criteria of the above quiz, for about 1500 calories That‘s too few for most people without a weight problem, but note it is possible to consume the needed nutrients without overdosing on calories. It takes careful planning to eat well in the 1980‘s, while carrying out all the activities within our busy lifestyles. The tradeoffs are well worth the forethought: feelings of alertness and energy, better health and better looks. "I‘m absolutely against it. They should go at 60â€"65 to make room for the youth. They‘re the ones that are hurting." Pat D‘Aoust Waterioo