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Tips on Eating Healthier

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Your Health is Your Responsibility

Deciding to eat healthier and making wiser food choices is a personal choice you alone must make as no one else can make this decision for you.

Never before has America seen the level of obese people as there are in today’s society. If you are over 30 your ideal body weight you are considered obese, a hard word to admit. If you are over this 30, your weight you are considered to be “Morbidly Obese.” There are many reasons for our obesity problem, but the bottom line has to do with making the right food choices for the rest of your life, a lifestyle change.

To eat healthier means to eat all the food groups in appropriate amounts and leaving the table feeling sufficiently full, meaning you do not exit the table with a “stuffed” stomach.

  • Eating healthy has absolutely nothing to do with any diet.
  • Eating healthy is a healthy state of your mind.
  • Eating healthy is a lifetime is your commitment for lifestyle changes
  • Eating healthy never constitutes eating even healthy foods until your seams split in your clothes.
  • Eating healthy means eating appropriate amounts of healthy foods.
  • Eating healthy never ends as long as you live

Eating healthy means a better blood pressure, decreasing risks for heart disease and diabetes. You reduce the chance of other diseases due to obesity. You have better chances of keeping your weight within an appropriate range for your body type and age. Keep your weight healthy by eating properly size meals.

What Does Healthy Eating Constitute? 

  • Whole grains
  • Fresh or frozen fruits and vegetables
  • Fresh chicken, turkey, fish, eggs
  • Eat less red meat, two to three times a week
  • Dairy
  • Fats
  • Natural sugars
  • Avoid eating white such as white flour, white sugar, and too much salt

Necessary Food Groups Every Day

Whole Grains

Whole wheat bread, pasta, and cereals without sugar content. Make sure the label reads, “Whole.”

Fruits and Vegetables

These foods add many vitamins, minerals, and fiber to your diet. Eating these groups is better than drinking 100% fruit juices

Proteins

Healthy proteins include limited red meat, chicken, turkey, fish, eggs, beans, nuts, soy

Dairy

Adds needed calcium to the body for healthy teeth, bones. Examples include low-fat yogurt, cheese, and milk

Fats

The body requires some fat each day. Avoid saturated fats and turn to unsaturated fatty foods, for example, oily fish, and avocados. Healthy fats are necessary for healthy joints, hair, and skin.

Sugars

Sugars are contained naturally in some foods like fruits. Avoid white sugar, high fructose corn syrup and anything that relates to sugar (read food labels.) Too much sugar will help you gain weight; increase the risk for heart disease and diabetes. Too much sugar puts you at risk for other diseases.

You Can Manage Your Food Groups

Control your meal portion sizes depending on your age, and activity levels.

Eat fresh or fresh frozen foods and avoid canned foods that contain hidden sugars, and hidden sodium.

Eat foods by baking, broiling, grilling, steaming.

Avoid

  • Avoid processed foods
  • Avoid frying foods
  • Avoid overcooking foods
  • Avoid candy, cookies, cakes, pies, ice cream
  • Limit alcohol
  • Stop smoking
  • Avoid salt and replace with herbs and spices

It takes a bit of common sense to eat healthier. Eating healthy is not a complicated matter or restrictive. If you eat foods from mostly plant sources like fresh or frozen vegetables, fruits, whole grains and strictly limit your processed food choices, and red meats, you are feeding your body healthier.

Add to your healthy lifestyle, eating a doctor approved, daily exercise routine.

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Getting Active With The Whole Family

10-Family-friendly-Activities-to-Play-With-Kids-at-the-Par-8613-a16a824950-1482342174

Balancing Work and Family Fitness

In today’s society, both parents work. The reason for this comes out of the necessity to bring in an adequate amount of money to meet debt demands. A mother and father are the first to express concern about making the time to balance the needs of the family while balancing the budget and having the time and energy for both.

Set a Good Example for Your Kids

If you are a parent, you need to remember that your children learn by the example you set. Children are keen on observation and follow what parents do and say.

For example, if you are a couch potato in any spare time you have, your children are going to spend more time sitting, gaming, watching television, and take up more inactivity outlets.

This generation is full of electronics that grab the interest and attention of children everywhere. It seems as though all kids want to do is play with their electronic gadgets.

These sedentary activities do bodies no favors. Learn to limit your children’s time on television, kindles, iPhones, computers, and gaming consoles. Children these days love to be told to “Go to your room.”

Everyone Has 24 Hours in a Day

If you are a parent, you are the ones to instill in your kids the importance of physical fitness. Everyone has 24 hours in a day. The clue to making the time for physical fitness with the kids is how you schedule your time.

Allowing one hour out of 24 hours a day for moderate to vigorous activity every day helps all family members remain healthy and keep weights within a reasonable range. This time also allows for bonding time for parents and children.

This one hour allows for your kids to learn how important physical fitness is to you and your spouse. The kids may not want to comply, but once they do they will not know where the hour went and wanted more.

Do as much as you can outdoors. The fresh air is invigorating and gives parents and children a healthy appetite for all of the healthy foods you fix.

If you are at a loss for ideas, there are plenty of ways in which you incorporate one hour of fitness with the kids.

Some Family Activity Examples

  • Hiking on a nature trail
  • Biking
  • Team sports
  • Walking
  • Go bowling
  • Play a game of tennis
  • Play tag
  • Take the kids for a game of miniature golf
  • Fly a kite
  • Go sledding
  • Cross-country ski
  • Take the family for a swim, winter or summer
  • Play ball
  • Jump rope
  • Lawn care, garden, and pulling weeds
  • Rake up leaves and jump in the piles
  • Plan a room where you can, and your kids can build a workout room on inclement weather days.

Do not allow your children to form bad habits for exercise and eating.

When there is something as important in your life as physical activity for one hour a day, many things can obstruct your plans. These obstructions can come in the form of,
emergencies, work, deadlines, and unexpected visits from family and friends to mention a few.

You must meet your unique obligations so just rearrange your schedule and fit it in or spend extra time the next day doing what everyone loves to do in the way of exercise such as biking two hours instead of one hour.

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Understanding SIDS

Baby

Sudden infant death syndrome is a term used to describe the sudden and unexpected death of an infant that is normally described as healthy before they reach one year old. SIDS has also been referred to as crib death since as many of the cases have occurred while the child was sleeping in their crib.

What Are the Causes of SIDS?

Unfortunately, the cause of sudden infant death syndrome is not known, although there have been studies that show a link between SIDS and defects in the areas of the baby’s brain that helps to regulate breathing controls and sleep arousal.

What Are the Risks for SIDS?

Even though the exact cause of SIDS has not been fully been determined, research has uncovered causal factors that can put babies at higher risks. Some of the risk factor associated with high incidents of sudden infant death syndrome include:

  • Brain Defects

Some groups of infants that have been affected by SIDS more than others are those with immature portions of their brains that directly affect breathing and the sleep and wake cycle.

  • Respiratory Infection

Many of the instances of SIDS have occurred after an infant had recently suffered from some respiratory infection which is believed to have contributed to breathing complications. Though it is important to remember that not all children that have respiratory infections with succumb to SIDS.

  • Low Birth Weight

Multiples or other premature babies are most likely to be born below average birth weight which can lead to a delay in achieving milestones and sometimes other health complications. These delays and complications are often linked to the baby’s brain not having enough time to fully mature. When an infant’s brain has not fully developed the parts of the brain that regulate breathing and heart rate, they may lack control over the processes that control these functions.

  • Other Factors

There have been many other risk factors associated with a higher risk of SIDS. Some of these include gender, which shows higher instances in boys than girls, age, which shows higher instance rates between two and four-month-olds, and family history, which shows infants with siblings or cousins who have died from SIDS are at increased risk.

How Can SIDS be Prevented?

Knowing the risks and possible connections with sudden infant death syndrome have allowed doctors to come up with preventative measures that can help lower the risk of a child succumbing to SIDS. Preventative measures that physicians recommend for parents to help reduce their infant’s risk of SIDS include:

  • Maintaining a healthy pregnancy by not smoking, drinking, or using recreational drugs
  • Prohibiting smoking in the home and around your infant
  • Putting your baby to sleep on their back, so they have the clearest airway for breathing
  • Having your child sleep on an infant mattress free from pillow, blankets, and toys
  • Keeping your baby in the same room with you although not in your bed
  • Maintaining the temperature of the room so that your baby does not become too warm during the night

While the thought of SIDS can be a terrifying feeling for all parents, proper sleeping techniques and reducing risk factors such as smoking have shown a reduction in the amount of SID related deaths. Until researchers determine the exact cause of SIDS the best prevention is following the sleep guidelines discussed with your doctor.

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Men’s Health Month

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Join in June

Supported by a congressional health program, Men’s Health Month is an outreach movement that strives to touch the lives of men and any loved ones affected by trying health issues. Early detection, screenings, and other proactive solutions are all a part of what makes June the one month out of the year that educates and brings awareness to the many men’s health issues that plague men worldwide.

Here are a few of the ways Men’s Health Month is making a difference today:

  • It draws attention to the diseases that are harming men everywhere. Many of these diseases might be preventable if caught and treated early on.
  • The spotlight is given to men’s health issues and encourages those in government positions to address the various problems afflicting men of all ages through policy making and championing awareness.
  • Media and individuals use the month of June to show their own concerns and support for Men’s Health by participating in special interest pieces or by encouraging the younger and older generation to participate in medical screenings, physicals, and monthly check-ups.
  • Participation in the “Plan to Wear Blue” that is embraced during Men’s Health Month encourages people from all walks of life to wear blue in united support of Men’s Health. It also encourages those interested to request allowing a day to wear blue at their job sites or to begin various “Wear Blue” events or fundraisers to raise money for men’s health.

What to Know

For men the need to stay informed and up to date on the state of their personal health is imperative. So what are some of the largest health issues men deal with now? Check out this list and see if you are, have or know someone who has faced or still deal with some of these terribly common health issues that affect men’s quality of life:

  • Cardiovascular disease- Hypertension commonly afflicts young men and close to 3 million men suffer from a stroke every year. Those incidents emphasize why periodic heart monitoring checkups are a must for men.
  • Respiratory disease-While most cases of lung cancer can be contributed to smoking, occupational hazards like asbestos are also known to cause lung cancer in men.
  • Various Cancers- Colon, throat, mouth, liver, and esophagus cancers are a higher risk for men who drink alcohol. They are hospitalized more than women for severe cases of alcohol use. It triggers higher death rates for males than females.
  • Depression- While women are more likely to attempt suicide more men are likely to die by suicide. Men, by comparison, are less likely to acknowledge they are struggling with depression and many will not seek help for it.
  • Diabetes- This disease lowers testosterone levels, increases depression and anxiety when left untreated. It can lead to kidney damage, heart disease, and vision problems.

Do you know someone who is struggling with tiresome and debilitating health issues? Are you? You are not alone. There is hope! Men’s Health Month is about giving men the ammunition they need to fight back against diseases that are destroying their quality of life.

 

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How Diabetes Can Affect Your Eyes

examining-eye

Diabetes is a condition that occurs when your blood sugar is too high. This occurs because the disease makes it difficult for your body to make enough insulin or use it properly. There are two types of diabetes. Type I diabetes is also known as juvenile diabetes and it occurs in children and young adults. This type occurs when the body doesn’t make insulin. The second type is Type II diabetes. This type can occur at any age and it is caused if your body doesn’t make insulin or if it doesn’t use it well.

If not treated properly, diabetes can cause serious health problems including:

  • Kidney disease
  • Food problems
  • Nerve damage
  • Dental problems
  • Stroke
  • Heart disease
  • Eye problems

What Is Diabetic Eye Disease?

Diabetic eye disease is more than one disease that can affect people who suffer from diabetes. People who don’t keep their diabetes under control are at greater risk of eye complications. Also, each of the conditions can cause serious vision loss and even blindness. If you suffer from diabetes, it is important that you understand each of the diseases and what they can do to your eyes.

  • Diabetic Retinopathy: Diabetic retinopathy is the most common cause of vision loss and blindness in people who have diabetes. The condition affects the blood vessels in the retina, which lines the back of the eye. If your blood sugar is often high, it can cause damage to the retina’s tiny blood vessels. This can result in the blood vessels bleeding or leaking fluid which can cause distortions in the vision. When the condition progresses, it can result in scarring and cell loss in the retina, causing complete blindness. In many cases, vision loss due to diabetic retinopathy is irreversible. Early detection and treatment can reduce your risk of going blind by 95 percent.
  • Diabetic Macular Edema (DME): DME often occurs in people who have diabetic retinopathy. While it often occurs when the disease progresses, it can occur at any time. It is a build-up of fluid in the macula. This part of the eye is used for seeing straight ahead to read, drive, and recognize faces. Half of the people who develop diabetic retinopathy develop DME. If left untreated, it can cause vision loss.
  • Cataracts: A cataract is a clouding of the eye’s lens. When a person has cataracts, their natural lens would be removed and replaced with an artificial one. Anyone can develop cataracts, however, people with diabetes are two to five times more likely to develop cataracts than those who aren’t diabetic.
  • Glaucoma: Glaucoma damages the eye’s optic nerve, which connects the eye to the brain. Glaucoma is often the result of high pressure in the eye, and it is very common in people with diabetes. Studies have shown that adults who suffer from diabetes are twice as likely to develop glaucoma than those who don’t have the disease.

Preventing Diabetic Eye Disease

The only way to prevent diabetic eye disease is to be vigilant when it comes to your blood sugar levels. You should also see your eye doctor every six months. The sooner a problem is detected, the sooner it can be treated, saving your eyesight. Many of the diabetic eye diseases won’t show any symptoms at first, therefore, it is very important that you see your eye doctor regularly.

Diabetes can wreak havoc on many of the body’s systems including your vision. The only way to prevent permanent vision loss and blindness is to check your blood sugar levels regularly and take the necessary steps to keep it at a healthy level.

 

 

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Improving your Lung Health

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Improving Your Lung Health

The lungs play the important role of feeding oxygen to your blood, the oxygen you need to burn glucose and produce energy. They’re also responsible for getting riding of the byproduct – carbon dioxide. This makes them a very vital facilitator of the life sustaining metabolic process.

Like most parts of the human body, your lungs are built for high performance scenarios that we rarely subject ourselves to. For instance, a great deal of the typical daily activities will rarely push your lungs above the 50 percent capacity mark.

A Normal Lifestyle Isn’t Good Enough for Your Lungs

If your normal daily schedule doesn’t push the lungs to the limit, it means that you aren’t exercising your lungs and putting each and every corner into good use. This could encourage the buildup of toxins, environmental pollutants and other alien bodies since the lungs aren’t self-cleaning.

Here are some basic tips to help your lungs workout and improve their health and the ability to perform when under pressure.

Practice Diaphragmatic Breathing

Diaphragmatic breathing is what professional singers use to increase their lung capacity and stir up those impressive melodies for longer. Good news is you don’t really have to sing to practice this technique. It is as easy as paying attention to you diaphragm and actively using it as you breath. The result is deeper breaths that force your lungs to inhale and exhale to their maximum capacity.

Mind Your Posture

The lungs are soft squishy organs. They have no structural integrity to help them maintain their shape and size at all times. This means that the bad posture could easily compress your lungs and limit their efficiency. You can easily remedy this by occasionally leaning back in a chair with your back stretched up and breathing deeply by raising your diaphragm and the chest.

Apart from this, ensure that you maintain an upright posture when sitting or while walking. This will ensure that your lungs occupy their full volume and you don’t end up compressing some sections into inactivity.

Don’t Hold Back Your Laughter

Laughing is a great way to exercise your diaphragm and abdominal muscles that control the lungs. Every time you lough until your sides ache, you are expelling most of the stale air out of your lungs and letting more fresh air into all parts of your lungs. Laughing hard is actually good for your lungs.

Leading an active life is the best way to keep all parts of your body healthy. A brisk walk, a jog, a walk up the stairs time in the gym will definitely pump up your breathing rate. The harder you push yourself the harder your lungs work and flex to meet the air exchange demand. The heightened activity is not only good for your heart but also perfect your mood, overall productivity and well-being.

If you cannot set aside special time to work out, incorporate some moderate to intense activities into your schedule. Walk up a decent flight of stairs instead of taking the lift. Walk to the hotel for lunch instead of taking a cab or driving. The little extras you do will go a long way into making your lungs healthier.

Apart from just working out your lungs, you should also be keen on what goes into them. Keep off cigarettes and other smoking related drugs. Ensure that your air conditioning is clean and avoid dust and contaminated environments at all conditions.

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October 4th Is Walk And Bike To School Day

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Times Do Change

As a parent have you ever heard your grandmother or grandfather say to you, “Why when I was a kid, I walked to school every day, all year, in the rain, blizzards, and hot sun and it did not kill me?”

Walking or biking to school is excellent exercise and good for the kids to do at least once in a while.

This October 4th is not a new idea. This idea formed over 20 years ago with the sole purpose of celebrating health and the benefits of walking or biking to and from school for individual students. Instead of using a vehicle to and from school, students are given a chance to participate in active transportation to and from school on this day anually.

At any rate, October 4, 2017, is now set aside internationally, yes internationally, as a day where children are encouraged to walk or bike to school. This event is recognized globally by over 40 countries including the United States and Canada. Check with your school to see what events and surprises your school planned for October 4th.

So parents, if you do not trust the world we live in, and with good reason, maybe you can fulfill this day by walking or biking along with your child to school. If your school has individual plans, you will not want to miss the excitement with your family in attendance.

After all, this event is set in place for some reasons, such as,

  • Good exercise
  • Parents get outside with their children and teach children about pedestrian and bicycle safety
  • Reduces the amount of cars on the road and at schools
  • Helps to bond families, children, the community, and the school together
  • Preserves the environment
  • Enhances healthy lifestyles

It is a proven fact that children who walk or ride a bike to school and are physically active before the bell rings for classes are better prepared for class, they perform better in class, behaviors improve, and attention is improved.

Jump On Board and Enjoy This Special Day

Some schools plan to have students register for this event and inform parents, students, and the community through banners, flyers, information sent home, and in local newspapers.

There are many different things various schools do such as planning photo shoots with students, parents, and school staff.
Some dedicate the whole day to fitness and wellness. Schools may host bar-b-ques, picnics, or potlucks promoting nutritious food choices.

Some schools designate the whole month of October with weekly activities set aside

Thousands of school districts report that every year, there is an ever-growing interest and participation on October 4th by parents and children from a 20-year-old idea, made possible by school principals, physical education instructors, and teachers gladly promoting this event every year.

How do Communities Participate?

  • Children travel to and from school in groups or with parents
  • Choosing safe routes to and from school
  • Walking or biking on designated crosswalks
  • Utilizing crossing guards
  • Walking or biking on streets where speeds set lower
  • Walking or biking on sidewalks where there is less busy traffic
  • Instituting frequent information to the community so people who are diving can be made aware of the importance of October 4th and be ever-mindful of more children walking or riding bikes on that day

Set October 4th aside on your calendar to get outside with your child and get some fantastic exercise in the crisp and lovely fall colors. October 4th is the day you leave your car at home and walk or bike to school with a family.

 

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The Stunningly Made Heart

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If your heart skips beats, has an irregular beat, you have congestive heart failure, and many other issues, you can say that your heart is not healthy.

Other disease diagnoses can shorten your life, however, when this primary vital organ is not working well, your other vital organs suffer as well.

Never Figure, Out of Sight, Out of Mind

Do you take the opinion that if anything, including your heart, is out of your sight, you simply do not think about all the work your heart does in your lifetime? That is until you start showing symptoms of a malfunctioning heart.

So What Does Heart Health Mean?

Consider how many times your heart beats, well over 2 billion times on an average. It is for this reason that you need to keep your heart healthy. The heart is responsible for carrying oxygen, hormones, energy, nutrients, and vital cells to other vital organs every second of every day. The heart also is keen on getting rid of waste products from the metabolism.

If your heart should cease beating all other vital organs, fail quickly. So it is essential to keep your heart-healthy and to function at optimum levels. But, how do you keep your heart healthy?

You would have to agree that the heart is an amazing, vital organ given all the responsibilities of the heart.

Never Abuse Your Heart

The heart takes a lot of abuse from many people. Hopefully, you are not harming your heart with a poor diet, no exercise or lack of exercise, smoking, drug, alcohol abuse, and obesity.

Maybe you inherited some “bad” genes, and heart problems run in your family history. Never compound your likelihood of inheriting heart difficulties with a poor diet, lack of a good exercise program, smoking, drugs, or alcohol.

One critical issue is atherosclerosis or hardening of the arteries. Plaque builds up in the arteries brought on by lack of exercise and a poor diet high in fats.

When this plaque builds up in the main arteries and breaks apart, as it often does, a piece of floating plaque or cholesterol can cause you a stroke or heart attack.

High cholesterol increases your blood pressure and a high blood pressure can pre-empty a stroke or heart attack.

Take Responsibility for Your Heart Health

No one including your doctor will be responsible for your heart’s health; only you can make the necessary changes for a healthier heart.

Devote yourself to a healthy lifestyle as early as possible in your life your ability to maintain heart health. It is never too late to change your way of living through a forever lifestyle change.

Your lifestyle change for the better increases your chances of preventing cardiovascular disease. Follow your doctor’s orders for prescribed medications to decrease your cholesterol levels. Speak with your doctor about a lifestyle change, including a healthy eating pattern and age appropriate exercise plan.

Ask your doctor if you can have, at least annually lab tests show cholesterol levels. Lab tests can pinpoint any health issues before they get out of hand.

If your doctor has told you that you have damage to your heart, you can still help your heart remain as healthy as possible by,

  • Following doctor’s orders
  • Healthy foods
  • Weight management within your ideal body weight
  • Medication
  • Frequent physical check-ups
  • Possible mechanical heart support

In Conclusion,

It is never too late to get on the right path towards heart health with,

  • Frequent doctor visits
  • Lab tests
  • Healthy eating for life
  • An age appropriate exercise plan
  • Medication as ordered
  • Losing weight
  • Maintaining an appropriate weight

 

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Getting Active With The Whole Family

10-Family-friendly-Activities-to-Play-With-Kids-at-the-Par-8613-a16a824950-1482342174

Image is from 30seconds.com

Balancing Work and Family Fitness

In today’s society, both parents work. The reason for this comes out of the necessity to bring in an adequate amount of money to meet debt demands. A mother and father are the first to express concern about making the time to balance the needs of the family while balancing the budget and having the time and energy for both.

Set a Good Example for Your Kids

If you are a parent, you need to remember that your children learn by the example you set. Children are keen on observation and follow what parents do and say.

For example, if you are a couch potato in any spare time you have, your children are going to spend more time sitting, gaming, watching television, and take up more inactivity outlets.

This generation is full of electronics that grab the interest and attention of children everywhere. It seems as though all kids want to do is play with their electronic gadgets.

These sedentary activities do bodies no favors. Learn to limit your children’s time on television, kindles, iPhones, computers, and gaming consoles. Children these days love to be told to “Go to your room.”

Everyone Has 24 Hours in a Day

If you are a parent, you are the ones to instill in your kids the importance of physical fitness. Everyone has 24 hours in a day. The clue to making the time for physical fitness with the kids is how you schedule your time.

Allowing one hour out of 24 hours a day for moderate to vigorous activity every day helps all family members remain healthy and keep weights within a reasonable range. This time also allows for bonding time for parents and children.

This one hour allows for your kids to learn how important physical fitness is to you and your spouse. The kids may not want to comply, but once they do they will not know where the hour went and wanted more.

Do as much as you can outdoors. The fresh air is invigorating and gives parents and children a healthy appetite for all of the healthy foods you fix.

If you are at a loss for ideas, there are plenty of ways in which you incorporate one hour of fitness with the kids.

Some Family Activity Examples

  • Hiking on a nature trail
  • Biking
  • Team sports
  • Walking
  • Go bowling
  • Play a game of tennis
  • Play tag
  • Take the kids for a game of miniature golf
  • Fly a kite
  • Go sledding
  • Cross-country ski
  • Take the family for a swim, winter or summer
  • Play ball
  • Jump rope
  • Lawn care, garden, and pulling weeds
  • Rake up leaves and jump in the piles
  • Plan a room where you can, and your kids can build a workout room on inclement weather days.

Do not allow your children to form bad habits for exercise and eating.

When there is something as important in your life as physical activity for one hour a day, many things can obstruct your plans. These obstructions can come in the form of,
emergencies, work, deadlines, and unexpected visits from family and friends to mention a few.

You must meet your unique obligations so just rearrange your schedule and fit it in or spend extra time the next day doing what everyone loves to do in the way of exercise such as biking two hours instead of one hour.

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Healthier Eating

foods-that-boost-immune-system-health

Your Health is Your Responsibility

Deciding to eat healthier and making wiser food choices is a personal choice you alone must make as no one else can make this decision for you.

Never before has America seen the level of obese people as there are in today’s society. If you are over 30 your ideal body weight you are considered obese, a hard word to admit. If you are over this 30, your weight you are considered to be “Morbidly Obese.” There are many reasons for our obesity problem, but the bottom line has to do with making the right food choices for the rest of your life, a lifestyle change.

To eat healthier means to eat all the food groups in appropriate amounts and leaving the table feeling sufficiently full, meaning you do not exit the table with a “stuffed” stomach.

  • Eating healthy has absolutely nothing to do with any diet.
  • Eating healthy is a healthy state of your mind.
  • Eating healthy is a lifetime is your commitment for lifestyle changes
  • Eating healthy never constitutes eating even healthy foods until your seams split in your clothes.
  • Eating healthy means eating appropriate amounts of healthy foods.
  • Eating healthy never ends as long as you live

Eating healthy means a better blood pressure, decreasing risks for heart disease and diabetes. You reduce the chance of other diseases due to obesity. You have better chances of keeping your weight within an appropriate range for your body type and age. Keep your weight healthy by eating properly size meals.

What Does Healthy Eating Constitute?

  • Whole grains
  • Fresh or frozen fruits and vegetables
  • Fresh chicken, turkey, fish, eggs
  • Eat less red meat, two to three times a week
  • Dairy
  • Fats
  • Natural sugars
  • Avoid eating white such as white flour, white sugar, and too much salt

Necessary Food Groups Every Day

Whole Grains

Whole wheat bread, pasta, and cereals without sugar content. Make sure the label reads, “Whole.”

Fruits and Vegetables

These foods add many vitamins, minerals, and fiber to your diet. Eating these groups is better than drinking 100% fruit juices

Proteins

Healthy proteins include limited red meat, chicken, turkey, fish, eggs, beans, nuts, soy

Dairy

Adds needed calcium to the body for healthy teeth, bones. Examples include low-fat yogurt, cheese, and milk

Fats

The body requires some fat each day. Avoid saturated fats and turn to unsaturated fatty foods, for example, oily fish, and avocados. Healthy fats are necessary for healthy joints, hair, and skin.

Sugars

Sugars are contained naturally in some foods like fruits. Avoid white sugar, high fructose corn syrup and anything that relates to sugar (read food labels.) Too much sugar will help you gain weight; increase the risk for heart disease and diabetes. Too much sugar puts you at risk for other diseases.

You Can Manage Your Food Groups

Control your meal portion sizes depending on your age, and activity levels.

Eat fresh or fresh frozen foods and avoid canned foods that contain hidden sugars, and hidden sodium.

Eat foods by baking, broiling, grilling, steaming.

Avoid

  • Avoid processed foods
  • Avoid frying foods
  • Avoid overcooking foods
  • Avoid candy, cookies, cakes, pies, ice cream
  • Limit alcohol
  • Stop smoking
  • Avoid salt and replace with herbs and spices

It takes a bit of common sense to eat healthier. Eating healthy is not a complicated matter or restrictive. If you eat foods from mostly plant sources like fresh or frozen vegetables, fruits, whole grains and strictly limit your processed food choices, and red meats, you are feeding your body healthier.

Add to your healthy lifestyle, eating a doctor approved, daily exercise routine.

 

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