"The best scientist is open to experience and begins with romance - the idea that anything is possible."Ray Bradbury
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Childhood Obesity - 6 Steps to Raising Healthy Kids
Childhood obesity is on the rise and has become an important topic amongst parents, politicians and many others. Our lifestyles have drastically changed. We don't walk as much as we used to. We eat pre-packaged or fast foods instead of home cooked meals. ...
Family Meals - Better For Children, Easier For You
Another day, another dinner to prepare. Are you having a difficult time finding easy to prepare meals that can satisfy your growing family? You want to give your family the best, but time is in short supply and preparing a healthy meal has become a ...
Trying To Lose Weight? Here's A Low Carb Tip "If it's white, don't eat it.
Trying to LOSE WEIGHT? Here's a tip... if it's white, don't eat it! Dr. Hagglund's Healthy Eating Tips (All wheat products, bananas*, breads, rice, sugar, and potatoes.) Research has shown that these foods almost triple your blood sugar rise in ...
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One of the most important ways to improve your chances for long-term health is to keep your weight in a "healthy" range. It is now well known that excess weight is correlated with a number of health problems such as cardiovascular disease, some types of cancer, sleep apnea, adult-onset asthma, diabetes, and many other medical problems.
When discussing weight, three key questions should be posed. How much do you weigh in relation to your height? What is your waist size? And, how much weight have you gained since your early 20s? Your answers to these questions may strongly influence your risk for a number of health concerns.
So, what is a healthy weight? It is not always easy to determine. For example, someone who is tall can carry more weight than someone who is in the shorter side. One measure that takes into account varying body heights is the body mass index (BMI). Calculating your BMI is fairly easy. Begin by dividing your weight in pounds by your height in inches. Divide that number by your height in inches. Then, multiply that number by 703. Unless you are an extremely muscular body bulder, if your BMI is between 25 and 30 you are considered overweight. If your BMI is over 30, you are considered obese. Further, many people who have a BMI between 23 and 25 are not at their healthiest weight.
There is a good chance that you now weight more than you did in your 20s. However, you should realize that gaining weight as we age is not inevitable. It is also not without risk. If you have gained more than five pounds since your 20s, you have a greater risk of chronic illnesses such as heart disease, high blood pressure, type 2 diabetes, and gallstones. If you have gained more significant amounts of weight, you have an even higher risk for these diseases. These facts point to one of the major problems of the BMI. If you were relatively thin when you were younger, you may be able to gain a good deal of weight and still have a BMI that is considered relatively healthy.
There are a number of possible reasons for your weight gain. These include eating larger amounts of higher caloric food and living a relatively inactive lifestyle. But your genes may play a role. And, don't discount cultural factors, such as feeling compelled to eat all the food that has been placed on your plate.
Consider where you store your excess fat. If it tends to gravitate to your waist and chest, you may be labeled an "apple." Or, if it is clustered around the hips and thighs, you are a "pear." Fat that accumulates around the waist and chest increases the risk of high cholesterol, high blood sugar and heart disease. However, it is probably most useful to test your waist measurement. If your waist has been expanding, it is time to evaluate your diet and level of exercise.
If you have determined that you need to lose weight, I would advise a three-pronged strategy. Start by prioritizing exercise. There is no real way around it; if you want to lose weight and maintain the weight loss, you need to participate in regular exercise. Exercise burns calories that might be converted into fat, and it builds muscle. An inactive 50-year old person who has gained 10 pounds has often lost five pounds of muscle and gained 15 pounds of fat. With this increase in weight will come a deceleration in the resting metabolism; the body needs less energy for basic needs and increasing amounts of food become fat stores. Thus, as more muscle is converted to fat, it is easier to gain weight.
I highly recommend a daily walk of at least 30 minutes. If you have the time and inclination, walk even more. To keep yourself motivated, walk with a friend or listen to books on tape. If you have a treadmill, watch a video or DVD. In addition to regular walking, include more activity in your everyday life. Park at the far end of the lot. Take the stairs instead of the elevator. Also, consider trying other forms of exercise such as tennis and swimming.
While beginning your exercise program, you will need to take a closer look at your diet. I generally recommend a Mediterranean-type of diet with lots of fruits, vegetables and whole grains and smaller amounts of meat, poultry and fish. Most fat should be obtained from olive oil or other vegetable oils as well as small amount of nuts.
And, you need to practice what I have termed "defensive eating." It is best to stop eating before you are stuffed. Of course, you don't want to walk around with constant hunger pains. But, you should stop eating before feeling overly full. And, do not eat everything that is put before you. So, if your waiter serves a basket piled high with various breads, do not feel that you must eat every last morsel. Replace the butter with olive oil. Since they are likely to have far more calories than you think, always be careful of desserts. Close your meal with a bowl of fresh fruit.
Defensive eating entails eating more slowly and gaining greater awareness of what you are eating. Try keeping a journal that tracks your food consumption. It may be quite revealing. Have a snack or appetizer before a meal. It will quell your hunger. And, to reduce temptation, eliminate foods you should not be eating from your home.
As I wrote in my book, Eat, Drink, and Be Healthy, "Weight control isn't impossible, not does it need to mean deprivation or a boring, repetitious diet. With conscious effort and creativity, most people can successfully control their weight for the long term with an enjoyable but reasonable diet and daily exercise. A longer, healthier life is definitely worth the effort."
Walter C. Willett, M.D./DrPH
Professor of Medicine, Harvard Medical School
Chair, Department of Nutrition, Harvard School of Public Health Author, Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
Copyright © 2005, by Weight Loss Buddy Press
About The Author:
Joey Dweck is the Founder & CEO of http://www.WeightLossBuddy.com. a website committed to 24/7 support, expert advice and helping people find a buddy(s) who will not only help them lose weight but who also help them to change to a healthier lifestyle. And it's all Free.
Copyright Joey Dweck - http://www.WeightLossBuddy.com
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To stay healthy, eat an onion a dayFox NewsIn addition to limiting your intake of fats and sugars, eating onions can get your blood sugar-and your weight-on the right track. So here is a simple, powerful health-enhancing recommendation: Eat an onion every day. One medium-sized onion equals ...and more » |
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Avoid the afternoon stress-eating bingeCNNUltimately, the big picture that emerges is much less about short-term solutions and more about creating a diet filled with less processed, more wholesome foods that can provide greater health, well-being and energy -- foods that can also help shore up ...and more » |
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Healthy-eating campaign begins with in-store signsTimes Herald-RecordHealthy-eating tips, along with the Healthy Orange logo, are featured on signage throughout the store. The initiative, which began in January, began with signs placed in the produce area of the supermarket linking fruits and vegetables and good health.and more » |
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Healthy Eating: Eat your way to beautyJerusalem PostYou are probably thinking, what do these three foods have in common? Well very little, apart from their high levels of biotin. A member of the vitamin-B family, biotin is essential to the metabolism of amino acids required to build healthy hair and ... |
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