European Stars and Stripes (Newspaper) - August 22, 1989, Darmstadt, Hesse                                To your health exercise to head off heart trouble by Ira Dreyfuss associated press running 15 Miles a week Well within the Roach of Many exercisers May help lower blood cholesterol Levels and possibly Ward off heart trouble research indicates. Researchers say a study suggests that exercise Independent of the Standard techniques of weight loss and Low fat diet can reduce Levels of lately particles called triglycerides. These particles in the blood May Lead to the formation of deposits on arterial Walls which can Lead to heart disease and death. The researchers think this is the first study to separate the effects of exercise from those of weight loss and diet. We can t guarantee exercisers that they la be rewarded by not having heart attacks but there will be an improvement in their blood or. Jan l. Breslow of Rockefeller University in new York City said in an interview. Breslow and colleagues at Adelphi University in Garden City. Ny., and at the hebrew University of Jerusalem and Hadassah Hospital in Jerusalem did the research it was published in circulation a medical journal of the american heart association. The researchers tested six men with Normal blood Lal Levels to establish a Baseline their blood fal level Belore exercise. The men then began a seven week 29-session exercise program in which they jogged on a Treadmill for 30 minutes including a five minute Warmup and a live minute Coo Down. The volunteers also were kept to a strict meal plan so the scientists could control the fatty acids the men ale. And balance intake against Energy expenditure to keep the men from losing weight. Researchers made two kinds of measurements of very Low density lipoproteins the protein shells that make fats soluble and Able to travel in the blood. One was done soon alter a meal and the other was 12 hours later. Breslow considers the Post meal measurement crucial and an improvement Over previous research. He says that a flood of fats into the bloodstream after a meal May increase the risk of Deposit formation on arterial Walls. The scientists say the exercisers reduced their after dining lipoproteins by 32 percent and their Levels 12 hours after a meal by 16 percent. The report says previous studies have indicated that exercise May make the body convert blood fats to Energy before they can Lead to arterial deposits. And they say they increased amounts of an enzyme that Breaks Down triglycerides in the lipoproteins. Besides getting belter blood the men simply became More physically fit their ability to use oxygen during exercise increased 43 percent and the increase in conditioning linked up Well with the decreases in lipoproteins. Breslow concedes that his study is not the last word on the subject. Although some studies have linked High triglyceride Levels with an increased risk of heart disease others using different methods of computing results have not he says. And he says his study does t necessarily endorse exercise As a Way to fight High Levels of blood fat because his subjects were healthy to begin with. Sticking to your metabolic budget by Colleen Pierre Baltimore Suna anxiety to get it Over with is a major Roadblock to permanent weight loss. Usually by the time people decide to lose weight they want it done yesterday. They plunge full Force into a severely restricted diet assuming mistakenly once the weight is Oil the problem will be solved forever. But then they return to old eating habits and regain the weight crash dieting is a flight of fancy like expecting to win the lottery to solve Money problems or inventing a 48 hour Day to solve Lime management problems. But no one has endless time endless Money or an endless capacity Lor food. Ii you have a weight control problem the Odds Are you Are going to have it forever. And just As you must choose How you will spend your limited Money or use your limited time you have to choose How to eat and exercise to live within your metabolic  this is quite an attitude adjustment Lor the instant everything generation. Begin by setting Long term goals. Focus on what you want to weigh next year rather than next week. Set a higher More reasonable calorie limit and accept a slower rate of weight loss. Women should plan about 1.200 calories a Day of really nutritious Lood men about 1,800, and then allow about 200 More calories Lor treats a Glass of wine a Little bit of chocolate. That Way you stay fit and healthy without feeling too deprived. Personalize your eating plan. Don t give up the foods you really like. Rather accommodate your favourites in one food group by making lower calorie choices from Page 16 the stars and stripes another group. Do a Little research on your non diet favourites quiche pesto Alfredo big Mac. Check out lha calories and at Content and then develop your own balanced meal. Have a smaller portion have it less often and Combine it with High fiber fillers. For instance a 9-ounce portion of quiche Lloren line has about 600 calories. A half portion with Only 300 calories combined with a tossed salad with no Oil dressing and a bowl of vegetable crab soup would make a tilling meal that its comfortably within one third of a woman s 1,200-calorie daily allotment tuesday August 22,1989 a steady program of exercise May help reduce blood cholesterol Content it also would help to alter your concept of Good and bad foods. Many a weight loss program has been undone because certain goods Are considered forbidden while dieting. In act one study showed that chronic dieters ate twice As much ice Cream after having a forbidden Milkshake As they did when having Only ice Cream. Once the rules Are broken some people think it s no holds  instead if there is something you really want have it. But have a reasonable amount and Tell yourself How Good you Are to behave like a Normal person. Improve your management of the "5 o clock  Many dieters report doing Well All Day until they get Home from work. Then they Start to eat and just can t Slop. This could be related to actual hunger or to fatigue and stress that Are misinterpreted As hunger. If you re really hungry try one of these approaches eat More lunch. Many dieters eat sparingly All Day saving up calories for the inevitable evening pig out a More substantial lunch soup Sandwich milk and fruit will carry you comfortably through the Day when you Are most Active. You won t arrive Home so desperately empty. Have a snack before leaving work. A piece of fruit or a can of juice will get rid of hunger pangs and elevate blood sugar so you re in control when you get Home. Plan a pre dinner snack. Know what you will eat. Eat in a specific place. Then get up and do something else. If your problem is tension and fatigue plan to exercise at the end of your work Day. Exercise relieves tension elevates mood and depresses hunger while maintaining muscle mass and burning extra calories. Colleen Pierre. I Rwy Wal Dot Lului the cutting in porn nutrition item Union memorial Sporski Cloe Center in a mor it Pretl Dent of or Maryland dietetic association