Working on your wellness

• 'Living the Dream'

By Paula Rath
Advertiser Staff Writer

•	HerStory 7:30 a.m.-4:30 p.m. TOMORROW Waikiki Beach Marriott Resort Cost: $120 To register: phone 946-6466 Information: juniorleagueofhonolulu.org

These and many other health-related questions will be answered by a panel on women's health slated for the HerStory conference being put on by the Junior League of Honolulu tomorrow.

In preparation for the panel, three experts were asked to list their top 10 wellness tips for women. The panelists are KC Carlberg of Try Fitness, Linda Giles of Weight Watchers Hawai'i and Dr. Laura Hoque of Kapi'olani Women's Center.

We sneaked a peek at their list and added some thoughts of our own. Here's the result.

1. Be aware. Pay attention. Listen to your body. Trust your own instincts when it comes to your symptoms and your health.

2. Be in control. Take responsibility for learning about your body. To get optimal care it's necessary to take responsibility yourself. Know the skinny on hormones, calcium, folic acid and birth control.

This helps: Take advantage of resources. Don't be afraid to ask your doctor questions, but be aware that few physicians have more than 10 or 20 minutes to spend with a patient. Make a list before your office visit. Bring with you the following information: your medical history, list of prescription medicines you are taking, your family history and up to date immunization records. If necessary, bring someone with you to your appointment, as a friend or relative may be in a better frame of mind to ask the right questions and remember the doctor's answers.

Remember: It's OK to disagree with your doctor. Feel free to switch doctors if you are not comfortable. Get a second opinion. (Many diagnoses are covered by insurance, but it's best to check with your insurance company first.) Make important appointments (pap smears, mammograms, eye exams) around the time of your birthday so it's easier to remember the dates.

3. Be active. Lose the remote control. Or, better yet, lose the TV. Change your habits: Park far away from the mall or supermarket, take the stairs, walk to your co-worker's desk rather than phoning. Find out how much exercise is necessary for you to maintain, or to lose, weight.

Carlberg said the standard recommendation from the U.S. surgeon general is to perform some kind of exercise three times a week for 30 minutes and training with weights twice a week — but those are minimums. "A lot of studies are finding that it's best to exercise most days of the week," Carlberg added. Learn what exercise works best for you and what contributes to optimal health.

Carlberg sums it up: "Take action and be proactive. Find an activity you like that makes you happy."

4. Where your mind goes, your body follows. Think positive. Be able to laugh at yourself. Surround yourself with positive, supportive people.

Never underestimate the power of the mind. "We've got to take care of ourselves," said Linda Giles. "We can't take care of anyone else until we take care of ourselves. It takes time and effort, but it's worth it."

5. Be alone. Time alone is good. Meditation is good. Rest is important.

Pamper yourself: Read a book. Get a massage, facial or pedicure. Breathing exercises are worth your time. Find or create a calm and nurturing place for yourself. Get your family and friends on board with "your" time. Schedule time with your significant other, just the two of you.

6. Just say no! Women need to learn to say no — at home, at work, with friends, with charitable organizations. Set your own agenda rather than letting others set it for you. Limit yourself to activities that will benefit you in some way, or from which you will meet interesting people or learn something new.

7. Step outside your comfort zone. Break your routine. Consider lifestyle changes. Try new workouts. Get your family and friends to try new things with you. Join a class or try to meet a group of new people who may be quite different from you. Read books that normally turn you off, such as self-help, weight loss, nutrition and mind-body-spirit books.

Learn to overcome your fears. Try a new sport or activity such as hiking, walking on the beach or a brisk walk around the mall. Try spinning, cycling, canoe-paddling, kayaking or a fitball class. Getting outdoors helps remind us why we're lucky to live in Hawai'i.

8. You are what you eat. Allow yourself to feel the sensation of hunger.

It's never too late to control or lose weight. Start today, and if you don't, start tomorrow. Learn your BMI (Body Mass Index), the most reliable way to measure your weight to determine risk for disease. It's a complicated mathematical formula, but we found two Web sites that can help you calculate your BMI: www.realage.com and www.weightwatchers.com.

It takes 30 seconds for food to go from your mouth to your stomach, but 20 minutes for your body to get the message that it's full. So take as much time as possible to chew and swallow your food. Try putting down your fork between each bite.

Giles said a woman should never eat fewer than 1,200 calories a day. A minimum of 20 grams of healthy fat (for example, macadamia-nut oil, olive oil, grape-seed oil) daily is necessary for optimal health.

9. Set goals and think big. Live the life you feel good about. Find what's right for you.

Start with a vision. Keep a journal. Join a program i there's power in group encouragement. Surround yourself with people who support, not sabotage, your goals.

10. Have a dream.

On the Web

We asked trusted health professionals to share their favorite sites with us:

• www.webmd.com
• www.realage.com
• www.mayoclinic.com
• www.revelationshawaii.com
• www.ag.uiuc.edu
• www.weightwatchers.com

'Living the Dream'

The luncheon keynote speaker for HerStory will be Dr. Dot Richardson, captain of the softball team that won gold medals at the 1996 and 2000 Olympic games, an orthopedic surgeon and author of Living the Dream. Last year she was named vice chairwoman of the President's Council on Physical Fitness and Sports.

Richardson's message is simple: "If you can imagine it, if you are willing to work hard for it, if you want it so badly you even dream about it, it can happen."

She will draw on her experiences on the diamond, where she hit the first home run in Olympic softball history, and in the operating room, to illustrate the importance of team playing, the power of a strong work ethic and the inspiration that comes with a dream of great achievement.

Richardson is medical director of the National Training Center in Orlando, Fla, a state-of-the-art facility where local residents, and national and international athletes of all levels have the opportunity to meet their athletic goals.