Revolutionaries Needed!

 If you missed the premier of Jamie Oliver’s Food Revolution on ABC, March 26^th, go to http://abc.go.com/shows/jamie-olivers-food-revolution to download and view.  Jamie is taking on American nutrition, and he begins at the most unhealthy place in the nation – Huntington, West Virginia.  Don’t be too quick to point a finger at Huntington, though, or think that their eating habits aren’t typical.  Instead, recognize the show for what it is.  It’s a wake-up call for everyone in this country, that we had better change our ways now, or we will suffer health and financial consequences for generations to come.  Hats off to Jamie for taking on this gorilla of a problem, and if nothing else, illuminating it for all to see.

The title of Jamie’s show is appropriate, for truly a revolution needs to happen.  When kindergarten students can’t identify fresh vegetables such as tomatoes, potatoes, cauliflower, and eggplant, it means parents aren’t serving fresh foods such as these at home.  That’s where good eating habits and food preferences  need to start.  The USDA should then support parents’ effort by scrutinizing, and changing, nutritional qualifications that allow what is essentially rubbish to be served at school breakfasts and lunches.  School administrators, and also taxpayers, must stop looking at only the financial bottom line and start offering real food that is freshly prepared and healthy.  Food manufacturers have an obligation to make products free of harmful processed ingredients and excess calories.  Marketers shouldn’t make children the target of  ads promoting junk food.  The list goes on. 

Suffice it to say that everyone in this country is needed in this revolution, because revolutions don’t take place with people sitting on the sidelines.  This includes you.  Take a look at your personal habits regarding eating and exercise.  Are you the role model you need to be in order to make this revolution happen?  If not, start making changes today.  Eat 5 servings of veggies , 4 servings of fruit, and take a walk around the block every day.  Start slow and simple, then go from there.  The important thing is to at least start.  You owe it to yourself, and this country’s future.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Five Lazy Ways to Lose Weight

Let’s face it.  We’re all lazy, or at least would like to be.  But don’t feel guilty.  It’s human nature to expend as little energy as possible.  We also naturally seek pleasure, and avoid discomfort. If changing behavior to lose weight means giving up things we like to do, causes discomfort, or takes much effort, then it’s very likely we’re just not going to do it.

So let’s minimize the pain.  Here’s a list of 5 ways you can be lazy, enjoy good food, lose weight, and not suffer while doing it:

1.       Make your first meal of the day the biggest, whatever time that may be.  Not only is it nutritionally important for you to fuel up at the beginning of your day, it is also one of the best ways to get your metabolism geared up.  This helps you lose.

2.       Eat low-fat, whole fiber food at the beginning of every meal, then wait 5 or 10 minutes before eating the rest.  Fiber causes certain gut hormones to be released into the blood stream.  These hormones make you feel full and satisfied earlier, so you eat less of the high calorie foods you may otherwise crave.  A cup of beans, a bowl of berries, an apple or a pear, or a green salad will all work.

3.       Go to bed early.  When you lose sleep, hormones influencing hunger will cause you to eat more.  So to lose weight, get more rest.

4.       Get more NEAT.  What is NEAT?  It’s physical activity you do that you probably don’t even think about.  For example, twirling in your office swivel chair will burn 50 calories for every 60 twists.  Chewing gum burns 11 calories per hour.  Other activities like tapping your foot, pacing while you talk on the phone, singing with the radio – they all burn calories and they all add up.  So get NEATer.

5.       Eat nothing but low-fat, whole fiber foods for supper.  You won’t feel deprived or hungry all night long, and you won’t eat many calories.  The best thing is that you will burn fat when you won’t even know it – while you are asleep.

There you have it.  Five easy ways to be lazy, get slim, feel great, and restore your health all at the same time.  Give it a try!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Want to Lose Weight?

Do small things that will have a big impact with your weight loss over the next year. Here are some examples that you can start putting to use today:

• Lose 18 pounds in a year: replace soft drinks with water. The average American drinks 450 cans of soda pop per year. That's equivalent to about 65,000 calories, or a little over 18 pounds of fat. Drop the soda, drop the weight. By the way, switching to diet soda doesn’t help. Studies have shown that the more diet sodas you drink, the more weight you will gain.
• Lose 20 to 30 pounds in a year: just move more. Take the stairs instead of the elevator, shovel snow instead of using the snow blower, wash dishes by hand, use a walk-behind and not a riding mower, change TV channels without the remote – all of these help you burn more calories, without going to a gym. Any increase in how you move during the day will make a difference, so look for ways to move more. Burn calories, lose weight.
• Lose 35 pounds in a year: skip dessert. If you have one 350-calorie dessert per day, you’re eating the equivalent of 35 pounds of body fat every year. Maybe you don’t do typical desserts, but you drink one of those gourmet coffees every day. They're really the same as a dessert. Start skipping them and you’ll start getting skinny.
• Lose 50 to 90 pounds in a year: make supper the lightest meal of the day. You can have a huge plate of steamed, above-ground veggies; a giant green salad loaded with veggies and dressed with lemon juice; or a piece of fruit for supper. Any of these options will only have 100 to 150 calories. You won’t feel starved at night, you’ll sleep better, and will wake up looking forward to breakfast. A typical supper will have 600 to 1,000 calories, or more, especially if you dine out. The choice is yours. Eat smart, look smart. Drop pounds while you sleep.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Easy as 1, 2, 3

When we take on any challenge, it helps to break it down into small, easy to accomplish steps. This process works well for weight loss also. Here are a few highly effective ways to take off extra pounds. This is just to get you started. Use your imagination - I'm sure you'll come up with great ideas of your own.

1. Eat oatmeal for breakfast. The key here is to begin your day with whole, high fiber foods. Oatmeal is simple, fast and easy to power-up with fruit.  Instant oatmeal or old-fashioned – from a fiber standpoint it makes no difference, so choose whichever variety fits your taste and schedule best. Oatmeal is also transportable. Here’s an idea – put dry oats in a thermos, add hot water, and let it cook on the go. Or keep a supply of uncooked oats at work and just add boiling water.  You will be amazed how much more energy you have if you fuel up in the morning.

2. Pick up the pace.  This is more than just increasing how much you move during the day. I’m talking about moving with attitude! Instead of just strolling across the parking lot, tighten those stomach muscles, swing your arms, and pick up the pace. The extra effort burns fat. You'll look and feel better...and get much more done in a day.

3.  Focus on today.  It may seem overwhelming if you say, “I have to start eating breakfast and exercising every day for the rest of my life.” But all of us can take small steps for just one day.  So make a simple plan each day, for that day alone. “Today I will eat a big bowl of oatmeal with sliced apples and cinnamon sprinkled on top, and I will use both of my 15-minute work breaks to take a brisk walk.” Before long the healthy goals you set each day will become habits you can’t live without.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

You Are the Solution to Childhood Obesity

Hats off to First Lady Michelle Obama for her plans to take up the battle against childhood obesity in 2010. Now that she is involved, it is possible the problem will finally get the attention it deserves. She knows the statistics, and that is why she is alarmed. There are 3 times more obese kids now than 30 years ago; for the first time in American history, the life expectancy of America’s current childhood generation is predicted to be less than that of their parents , because of obesity-related diseases ; and up to half of children currently 10 years old are expected to develop type 2 diabetes due to overweight and obesity. In the next 10 years it is anticipated that nearly 50 percent of America will be clinically obese, not just overweight.

Mrs. Obama will likely seek ways to change a culture that started the tidal wave of overweight and obesity that is sweeping away our children. That would be wise, because any real solution to the problem will require changes in numerous societal habits that are detrimental to America’s waistline. The struggle for change won’t be easy.

It’s simple to stand by and wait for others to lead the way, but the solution can begin with you. When you are trying to decide where to dine out, choose a place where you can get foods that fill you up but don’t fill you out – fiber foods. Find out how your city’s schools manage their hot lunch program, and insist that healthy foods are served daily. Make sure your kids eat fruits, vegetables, whole grains, and beans every day, and help them out by keeping these foods readily available at home. These are just a few examples of easy things you can do to start making a difference.

Become involved. Get assertive. Be a good example for your children and grandchildren. Their well-being and lives are at stake.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Follow the First Lady's Lead

First Lady Michelle Obama was very candid in a speech she recently delivered to the U.S. Conference of Mayors. Speaking of the obesity crisis confronting the youth of America, she used her personal family experience in making her points. As a busy working mother, she admitted she too often turned to pizza or drive-thru fast food when feeding her young children. A nudge from her daughters’ pediatrician made her start re-thinking such habits, and the effect they were having on her family’s health. Now the First Lady feeds her family in part from produce grown in her White House vegetable garden. She correctly realized the real solution to the problem was dependent upon changes that she herself had to start making.

Overweight children did not create the epidemic that affects them, nor can they be expected to solve it. After all, kids can’t control their environment at home, school, or elsewhere. Telling them to make better choices when they are surrounded by nothing but poor options is pointless. Their condition is really only a by-product of adult actions that have had a trickle-down effect upon them. Adults must take responsibility and change their own behavior before we can expect our youth to change theirs. It is apparent from her actions that Mrs. Obama must agree.

There will need to be changes made in numerous arenas if America is to truly win a war against childhood obesity.  Food manufacturers, advertisers, school administrators, teachers, health care providers, parents, and others will all need to join forces.  But too often it is overlooked that small changes can lead to big results. As a first step, just follow the example of our First Lady.  Serve children more fiber foods at every meal, and avoid most anything that can be delivered through a car window.  America’s children will soon be slimmer and healthier as a result.  

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

When is a Diet Not a Diet?

Have you tried diets in the past? If so, were you able to lose weight? If you did lose weight, how long were you able to keep it off? Have you gained the pounds back, possibly even more than you lost?

Answers to these questions lead most people to the same conclusion: diets don’t work! There are many reasons for this. Small portions. Pre-made, special foods to buy. The need for pills, potions, or powders. Elimination of essential nutrients, such as carbohydrates, which the body will eventually crave. Forbidden foods. Repetitious and boring meals. Complicated regimens. Need to count calories. Requires a program membership. Can’t be continued forever, so you go back to your old ways. The list goes on. You know this. You’ve been there.

The Full Plate Diet doesn’t have any of these drawbacks. Portions are abundant; there are no special supplements or pre-made foods to buy; no programs to join; no forbidden foods, boring meals, calories to track, or anything complicated to remember; and , best of all, it is easily continued long term. It is a diet only in the sense that it will become the way you eat for the rest of your life.

So when is a diet not a diet? When it’s The Full Plate Diet. Check it out. Go to http://www.fullplatediet.org/ for more information and great resources, or get a copy of the book today at any major bookseller. Make it the last “diet” you ever do.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.