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 Thursday, July 31, the 212th day of 2014. There are 153 days left in the year.

1864 -- 150 years ago: A corps of surgeons now occupies the new hospital quarters at the Garrison Hospital on the Rock Island Arsenal. A fence has been installed to enclose the prison hospital.
1889 -- 125 years ago: B. Winter has let a contract to Christ Schreiner for a two story brick building with a double store front on the south side of 3rd Avenue just west of 17th Street. The estimated cost was $4,500.
1914 -- 100 years ago: Germany sent simultaneous ultimatums to Russia and France, demanding that Russia suspend mobilization within 12 hours and demanding that France inform Germany within 18 hours. In the case of war between Germany and Russia, France would remain neutral.
1939 -- 75 years ago: Civil service offices at the post office and the Rock Island Arsenal were swamped as more than 700 youths sought 15 machinist apprenticeships at the Arsenal.
1964 -- 50 years ago: Last night, American Legion Post 246 in Moline figuratively handed over the trousers to a female ex-Marine and petticoat rule began. Olga Swanson, of Moline, was installed as the first woman commander of the post .
1989 -- 25 years ago: The Illinois Quad City Civic Center captured the excitement and interest of a convention of auditorium managers this weekend in Reno, Nev. Bill Adams, civic center authority chairman, said the 10,000-seat arena planned for downtown Moline has caught the eye of construction firms, suppliers, management teams and concession groups.








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