Taking back our health requires much more than taking a pill to mask symptoms. While it will initially take a lot of discipline and effort, in most cases obesity and related health issues can be overcome. Being heavy and unhealthy doesn’t have to be our new norm. While the food industry will tell you the answer is to simply exercise, specialists say reducing targeted calories is the first step, and all calories are not alike. Eating healthier takes off the pounds and exercise builds muscles to keep off the weight.
Any lifestyle changes take time – it’s a process, not an event. While many serious health issues require drastic measures, it is more nurturing to “ease” into a healthier lifestyle. A moderate approach might mean starting by eating fast foods one less day a week, eating vegetarian one day a week, drinking more water, not eating at a desk or while driving, enjoying more family sit-down meals, or shopping at a Farmer’s Market. Gradually adding movement to your day might mean stretching more often, taking a fifteen minute walk, playing catch with your kids, take up gardening, strengthening your balance by standing on one foot or joining a yoga or fitness class. Study labels, try new foods, gradually shift to a healthier diet and move more. Positive results lead to more positive changes – you will be on your way. Change is invigorating. Just keep in mind, for optimal health, the Department of Health and Human Services and American Heart Association recommend at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination).
I find the Environmental Working Group dietary guidelines to be quite helpful.
Eat more vegetables and fruits, avoid pesticides when you can.
Eat less meat, especially red and processed meat – “Red and processed meats are believed to cause cancer and heart disease, and their production is bad for the environment”.
Skip sodas, sugary and salty food.
Eat healthy and sustainable seafood that’s low in mercury.
Beware of processed foods – “The federal Food and Drug Administration allows more than 10,000 chemical additives in food. Some of these substances are linked to serious disorders.”
While the issues surrounding obesity are quite complex, during my discussion I have focused on dietary changes and a more active lifestyle. Minimizing stress, staying well rested and maintaining a strong support system all help to prevent emotional eating. Cutting down on screen time filled with advertisements, especially those targeting vulnerable kids can also be extremely effective. If you feel the need, continue researching on your own and see what works for you. Feeling healthy, happy, and energetic is worth the effort!
This is the last of my Obesity Epidemic series – Thanks for staying tuned in!