Simple Steps to Avoid the Risk of Chronic Disease

Heart disease, cancers, strokes, and type 2 diabetes account for 60% of our nation’s 2 million deaths each year.   All of these diseases have a strong relationship with diet. 

Diets high in added sugars (beverages) are a risk factor for obesity.
Diets high in salty or pickled foods are risk factors for some cancers and hypertension.
Diets high in saturated and/or trans-fat are risk factors for some cancers, hypertension, type II diabetes, atherosclerosis, obesity, and stroke.
Diets low in fruits, vegetables, and other foods rich in fiber and phytochemicals are also risk factors for cancers, type II diabetes, atherosclerosis, obesity, and stroke.

The risk factors for these diseases are all factors that we have control over.  We do not have to eat diets high in added sugars, salty diets, or diets high in saturated and/or trans fats. 

Instead, we can choose to eat diets high in fruits and vegetables, which are rich in fiber, phytochemicals, and the antioxidant nutrients (beta-carotene, vitamin C, and vitamin D) to help protect against chronic diseases.  We can also choose diets low in saturated fats, simply by limiting fatty animal foods like whole milk, or bacon. 

Regular physical activity and aerobic exercise also helps to defend against the chronic diseases associated with diet.  Aerobic exercise helps by strengthening the heart muscle, improving blood lipids and blood glucose levels, and promoting weight loss. 

Make a simple change today, go for a walk and replace the double white chocolate mocha with a piece of fruit, on your way to a healthier you. 

Fighting and Winning the Battle of the Bulge

Over 70% of Americans are overweight and over 30% of Americans are obese.  Where do you fit in?

Two primary factors have caused our weight gain.  We eat too many calories, and we move too little.  You can counter the ever burdensome weight gain issue for yourself and your family with simple changes in your diet.   When you cover 50 to 65% of your plate with colorful vegetables and fruit, you get a vast amount of vitamins, minerals, fiber, and cancer fighting antioxidants and you minimize the excess calories your body doesn’t have the chance to burn, which results in excess fat and poor health. 

Consider a couple of common American meals.  A typical fast food burger meal has between 1100 and 1400 calories.  A store bought chicken pot pie, with a roll and butter, and a can of soda has a calorie count of 950 calories.

Now consider how much fruit and how many vegetables you can get with this healthy portion of chicken and rice:   3 oz. chicken breast 140 calories, 1 cup of brown rice 230 calories;  A medium size apple 70, a whole peach 80, two cups of lettuce 20, 1/2 cup of peas 60, 1/2 cup of carrots 35, 1/2 cup of corn 70, one whole green pepper 20, one sweet red pepper  20, one cup of cabbage  20, 1/2 cup of broccoli 20, half of melon cantaloupe 95, 1/2 cup of strawberries 45, and 10 grapes 35.  This chicken and rice meal, with all these fruits and vegetables adds up to a total of 960 calories, about the same as the chicken pot pie meal and much less than the burger meal.

Clearly you cannot eat all these fruits and vegetable at once and you shouldn’t try.  You should however, cover at least 50 - 65% of every plate with fruits and vegetables.  Filling your plate with fruits and vegetables gives you numerous healthful benefits.  This strategy alone will help you significantly cut back on calories and start winning the battle of the bulge.  Go light on the calories as you go heavy on the fruits and vegetables.

Baby Steps to a Better You

Are you considering making changes to improve your health?  Good health occurs over time through proper nutrition, routine exercise, adequate rest, and avoiding substances harmful to your body.  Good health brings a quality of life that poor health strips away. 

Start Crawling:  A good first step is to set a goal for yourself.  The goal should be crystal clear.  It should be specific and it should be measurable.  Avoid setting goals that start you off on a sprint when you haven't learned to crawl yet.  This is why New Year's resolutions often fail.  A basic life principle is to crawl, walk and then run, so when you fall, and we all fall, you know how to get back up again.  New Years resolutions often go from crawl to sprint.  Just start crawling.

Specific, measurable, clear goals help us move forward and stay motivated.  Simple changes are the key.  An example of a simple change is to purchase skim milk instead of whole milk from now on.  If you don't exercise, you could set a goal to walk one mile three times a week for a month.  If you need to drink more water you could set a goal to drink 6-8 8 oz cups of water a day.

It is time to do something to take control of your health.  Set a goal that will help you start crawling, then you will walk, then run.  Do something now!