You are what you eat -- and how you move!


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Originally Posted Online: Jan. 28, 2013, 11:26 am
Last Updated: Jan. 28, 2013, 12:38 pm
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By Jeff Schnaufer

What you eat and how much can make a major difference in feeling – and being – healthy. Colleen Doyle, director of nutrition and physical activity at the American Cancer Society, makes the following suggestions:
• Read food labels to become more aware of portion sizes and calories consumed. Be aware that "low-fat" or "nonfat" does not necessarily mean "low-calorie."
• Eat smaller portions of high-calorie foods.
•Choose vegetables, whole fruit and other low-calorie foods instead of calorie-dense foods.
• Limit consumption of sugar-sweetened beverages such as soft drinks, sports drinks and fruit-flavored drinks.
•When you eat away from home, be especially mindful to choose food low in calories, fat and added sugar, and avoid consuming large portion sizes.
Exercise is the second part of the equation, experts say.
"Strive to be moderately active for at least 150 minutes each week. Moderately active is equivalent to walking a mile in 15 minutes," Doyle said.
"And look for other ways to incorporate activity into your day – take the stairs, park further from your office door in the parking lot, carry your own groceries out from the store, do leg lifts while you watch TV. Again, make a physically active lifestyle your norm."
Dr. Catherine Loria, nutritional epidemiologist in the National Heart Lung and Blood Institute's Division of Cardiovascular Sciences, said to engage in behavior therapy. This means using tools to monitor your caloric intake and your physical activity; setting goals and finding social support for your weight loss goals.
"Having a buddy who walks with you, who helps you when you have a relapse -- you can help keep each other going," Dr. Loria said.
How much weight should people try to take off? Results seem to appear in as little as five to 10 percent, experts said.
"Modest weight loss like five to 10 percent can reduce blood pressure. There's a very clear relationship," Dr. Loria said.
Interestingly, Dr. Loria said, there have not been a lot of weight loss trials for people over 50. However, the studies that have been done are promising for people over 60.
"People who are 60 and older tend to be better at losing weight," Dr. Loria said. "We don't really know for sure why. We're guessing it's because they are retired and have more time to pay attention to what they are doing."
But what about people who think it's too late to take off the weight because they are too old?
"It's never too late to reduce your risks," Dr. Loria said.



















 




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  Today is Tuesday, Sept. 16, the 259th day of 2014. There are 106 days left in the year.

1864 — 150 years ago: A fine lumber mill is on the course of erection at Andalusia. A flouring mill at that location is doing a fine business.
1889 — 125 years ago: J.B. Lidders, past captain of Beardsley Camp, Sons of Veterans, returned from Paterson, N.Y., where he attended the National Sons of Veterans encampments.
1914 — 100 years ago: President Wilson announced that he had received from the imperial chancellor of Germany a noncommittal reply to his inquiry into a report that the emperor was willing to discuss terms of peace.
1939 — 75 years ago: Delegates at the Illinois Conference of the Methodist Church in Springfield voted to raise the minimum pay of ministers so that every pastor would get at least $1,000 annually.
1964 — 50 years ago: An audience of more than 2,600 persons jammed into the Davenport RKO Orpheum theater with a shoe horn feasted on a Miller-Diller evening that was a killer night. Phyllis Diller sent the audience with her offbeat humor. And send them she did! It was Miss Diller's third appearance in the Quad-Cities area.
1989 — 25 years ago: A few years ago, a vacant lot on 7th Avenue and 14th Street in Rock Island was a community nuisance. Weeds grew as high 18 inches. Today, the lot has a new face, thanks to Michael and Sheila Rind and other neighbors who helped them turn it into a park three weeks ago.





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