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cio econdmists suntribuneseptember 16 1987 c keeping fit an advertising supplement to the economist and suntribune balanced diet is key to weight loss valerie gaul biting into apple and terry roraain centre of the diet centre recommend eating lots of fruit while dieting other diet coun selors at the markham main st centre are seated beverley feggi and isabella greig bruce etheridge by bruce etheridge regardless the amount of exer cise one does if calorie intake ex ceeds the amount being burned off weight is going to be gained thats why diet is so important when trying to slim down but its a delicate balance losing weight without sacrificing nutrition that dieters have to strive for terry romain and valerie gaul of the dietcenterin markham be lieve that the most effective and safest way to loose weight is through a balanced diet the secret is to get into a heal thy lifestyle and eat good food mrs romain says they recommend a basic low fatlow sugar diet that includes many fruits virtually an unli mited number of vegetables and seven to nine ounces of protein each day a key to successful dieting is to break it down into short and long term goals mrs gaul says if for example a persons goal is to get down to 150 lbs from 180 lbs they first aim for the 170s then 169 lbs and so on neither advocates fad or fast reducing diets as a way to diet successfully they recommend people try to change their eating habits so weight gaining wont be a habitual problem the women outlined a series number of helpful hints for those wishing to shed unwanted pounds drink at least eight eightounce glasses of water each day as well as flushing toxins and providing rr gmnastics centre we believe that sport fitness is essential to the development of our youth gymnastics a lifetime sport fun fitness fundamentals ages 3 yrs up children youths adults male female goal oriented with nationally recognized achievement awards recreational competitive programs experienced nationally certified gymnastics coaches gymnastcoach ratio kindergym 71 instructional 81 new custom built facility 1 1 200 sq ft with the latest in gymnastics equipment design from spieth anderson official supplier to the 1985 world championships last chance 3 full floortumbling strip rings balance beams high bar pommel horse vault parallel bars uneven bars large foam pit trampoline classes 7 daysweek 900 am830 pm 2947872 190 bullock drive markham early birds pricing for golf membership ends on sept30 18 hole championship course dynamic landscaping for a real challenge and a joy to play beautifully prepared gourmet meals in an extraordinary dining room were ready and waiting hurry prices will never be this low again grand opening dates squash september 13 100 400 pm tennis september 20 100- 400 pm fitness september 27 100 400 pm toiub w citii iiiixsnrip1s dinmn 470 crossland gate newmarket ontario 8535590 toronto direct 7732755 nutrients water is very filling it also helps clear up the skin mrs romain adds refrain from eating after 8 pm the metabolic rate slows down at night as does physical activity and those calories are less likely to be burned off the evening is the worst time to eat says mrs gaul bake or broil food dont fry it also remove the skin from chicken and fat from meats prior to cooking mrs gaul says anything that the body cant use goes to fat including protein get plenty of fibre in your diet through whole wheat and crusty breads avoid enriched white breads eat lots of fruits and raw veget ables that is also a recommenda tion found in the the anticancer diet as well mrs romain points out eat smaller more frequent meals throughout the day con suming a number of smaller meals more frequently keeps your blood sugar up during the day leaving you feeling less hun gry mrs gaul says get into the practice of taking an emergency survival diet kit consisting of raw vegetables you can actually lose more weight eating a bigger salad than a smaller one sirs romain says it burns more calories to digest the food she explains avoid refined sugar coffee and tea caffine in food and drinks acts as a depressant which can induce emotional eating they also suggest exercising at least three times a week regular exercise raises the metabolic rate helping to burn off fat never stray off your diet more than two days in a row if you give in to a craving for say cheese cake dont eat it unless its really good mrs gaul says because its going straight to your hips fringe benefits of fitness by bruce etheridge there are some suprising side benefits to exercise other than looking great says rosalie cam- pagnabrown director of the markham village womens club not surprisingly exercise can play a major role in reducing the riskof heart disease by improving the cardiovascular system but some less obvious benefits include reducing high blood pre- sure relieving arthritis and alle viating chronic back problems how does exercise help control blood pressure exercise is a great stress reducer points out mrs campagnabrown it also helps lower cholesterol levels in the blood she adds exercise improves ailments such as arthritis by increasing circulation and blood flow to the joints mrs campagnabrown said strengthening adjacent muscles tendons and ligaments through exercise also aids in re ducing arthritic woes mrs campagnabrown esti mates that 70 per cent of the women who join her club come in with bad backs women have a high incidence of back problems because of weak abdominal mus cles often due to childbcaring