Regular exercise, limited calories and healthy menu key to total heart health Published March 26, 2007 By Col. Michael S. Stough 100th Air Refueling Wing commander RAF MILDENHALL, England -- I just finished reading "Total Heart Health for Men." The authors - a minister and two doctors - provide a prescription for overall heart health that includes both a spiritual and a physical dimension. Depending on your particular faith, this book may or may not be one you'd enjoy, but the common-sense approach to physical heart health in the chapters penned by the two doctors has universal value for all men (there's a version for women as well). The bottom line? Get regular exercise, limit your calories, and make healthy menu choices. Sure sounds easy, doesn't it? Certainly, most Airmen get regular exercise through their unit physical training program, but I have to wonder how many come close to the authors' recommendation for 30 minutes of exercise six days per week. And how many incorporate a balanced approach that includes aerobic activity, resistance training, and stretching exercises? I'm the first to admit it can be tough to find time for regular exercise. That's why I try to drag myself out of bed every morning before the sun comes up - I don't have to feel guilty when I take time for myself in order to exercise. Of course, I shouldn't feel guilty about exercising, because it's not just a selfish indulgence on my part. It's an investment in my health that should benefit both my family and the Air Force. I think most Airmen have that attitude these days, finding at least some time during their week for physical fitness activities. We're figuring out the exercise part of the equation, but at least some of us continue to struggle with the calories and healthy menu choices. Personally, I'm not surprised. As the authors pointed out in "Total Heart Health," the food industry responded quickly to revised nutrition guidelines that recommended a limited intake of fats, creating all sorts of "fat free" choices that could seemingly be enjoyed without guilt. Unfortunately, many of these foods substituted sugar for fat, which is bad enough, but their fat-free labels also encouraged many Americans to consume larger quantities than they might otherwise have eaten. In the wake of the fat-free craze, a myriad of other diet choices have been developed. These include no-carb, low-carb, low-glycemic and high-protein diets, all proven to be effective in the short term, but none offering any real weight-loss advantage over the others. I would argue - in total agreement with the authors of "Total Heart Health" - that the single most effective approach for long-term weight loss and maintenance is to pay attention to the amount of calories you eat every day and balance your caloric intake with expenditure, consuming slightly less calories than you expend if you're trying to lose weight, and simply balancing your caloric exchange if you're trying to maintain your present weight. That's not to say that food choices aren't important. They are. Carbohydrates, fats, and proteins all have a place in your diet, but how you choose to consume them should follow some common-sense guidelines. Whole grains are superior to processed flour, providing fiber that not only aids digestion but helps you keep your appetite in check. Saturated fat should be avoided (and evil trans fats have absolutely no place in your diet), but mono- and polyunsaturated fats found in nuts and cold-water fish are essential to a healthy heart. If you're not a vegetarian, lean toward chicken and fish rather than red meat for the majority of your protein needs. I could continue for many pages. In fact, I could write a book ... but that's already been done more than once. You can find plenty of information on the web and in the library to help you with your own fitness. I recommend that you look for material that emphasizes a balanced, common-sense approach, because it will be much easier to maintain that sort of lifestyle over the long run. Fitness doesn't have to be rocket science, but it does take some work. Good luck on your own fitness journey.