| Fighting Obesity and Maintaining a Healthy Weight | | | | food often wins out and water is left aside. Next |
| with a Healthy Balanced Diet | | | | time you feel hungry have a glass of water first. |
| It has become common knowledge that obesity is a | | | | Wait for a few minutes to see if the hunger goes |
| problem in North America. The newspapers, | | | | away before you eat. If you feel thirsty, you body is |
| magazines, television commercials and internet | | | | already dehydrated. You may need to add more |
| banners all acknowledge the issue. It is not | | | | cups of water for your personal lifestyle. |
| uncommon to see advertisements encouraging | | | | Snacks |
| membership in diet programs where you can lose | | | | For many of us, the word snack triggers the thought |
| those extra pounds in a short time. Marketers have | | | | of a high calorie, low nutrient food. A good way to |
| even responded by providing 90-100 calorie | | | | think of a snack is like a mini-meal that gets us |
| pre-packaged snacks ranging from almonds to | | | | through to the next meal. It is the opportunity to |
| cookies .Others are telling us to walk it off, and some | | | | pick a healthy food that you enjoy but may not part |
| are encouraging the latest fad diet. It seems that | | | | of your meal on that day. One of my all time |
| everywhere we look there is someone, somewhere | | | | favourites are apples. If I did not have an apple for |
| trying to fix our personal weight problem. | | | | breakfast and know I will not have one for lunch, |
| Is obesity an issue? | | | | having one for my morning snack, along with my cup |
| Yes, in more ways than we can imagine. It is not | | | | of water makes a great healthy snack. |
| simply a matter of having extra weight. Being | | | | Snacking is critical for children. They get a large |
| overweight or obese triggers many health related | | | | portion of their daily calories from snacking and it is |
| situations. | | | | important that they get healthy snacks. |
| Obese Canadians are 4 times more likely to have | | | | Protein, Dairy and Alternatives |
| diabetes, 3.3 times more likely to have high blood | | | | Protein comes in many forms and this is often where |
| pressure and 56% more likely to have heart disease | | | | diet styles differ. No matter what you food style |
| than those that have healthy weights (1). In the US | | | | preference is having protein in your meals is |
| overweight and obesity are significantly related to | | | | important. |
| diabetes, high blood pressure, high cholesterol levels, | | | | Proteins can be found in beans, eggs, meats, fish, |
| asthma, arthritis, and poor health status (2). I | | | | milk, cheese, nuts and seeds, soy products including |
| personally know a lady who experienced severe pain | | | | tofu. In North America, having large amounts of |
| in her feet. The extra 60 pounds she had gained | | | | protein has become standard. I have seen some |
| caused a problem with her arches, her feet became | | | | restaurants where the smallest steak available is 14 |
| "flat" and normal daily activities became a burden. | | | | oz and where ordering fish means an entire fish. |
| These types of poor health symptoms affect | | | | Having such large amounts of protein is not |
| everyone in our communities. Government run health | | | | necessary for your body. Protein is important but it |
| programs become more expensive to operate, | | | | does not have to dominate the meal. |
| families struggle with the emotional side of disease, | | | | There is much debate over the presence of milk in |
| un-wellness and even death. | | | | our diets. Some individuals prefer soy milk and almond |
| Surely you have heard that the rate of overweight | | | | milk. The goal with drinking these products is to |
| and obesity are on the rise. Currently 30.6% of | | | | obtain calcium. Calcium is available through tablet form |
| Americans (US), 24.2% of Mexicans and 14.3% of | | | | and naturally occurs in fruits, vegetables and nuts. |
| Canadians are obese (3). Compare these rates to | | | | Complex Carbohydrates |
| those of Japan and South Korea where obesity is | | | | Complex carbohydrates are our comfort foods. |
| only at 3.2% of the population (3). That should | | | | When we consume them, serotonin is produced and |
| trigger two things in your mind. First of all, something | | | | leaves us with that "warm fuzzy feeling." These |
| that we are doing in North America is causing great | | | | foods are best for our bodies when they are closest |
| negative effects on our optimal health. Second, if | | | | to their natural state. You will recognize them as |
| there are other nations in the world with lower rates | | | | breads, crackers, pasta, rice and beans. To obtain the |
| of obesity, then obesity can be controlled in North | | | | maximum health from your foods, decide on |
| America as well. | | | | products that are made of whole grains rather than |
| Is there any pattern to obesity in North America? | | | | white enriched flours. If you like rice, add brown rice |
| Acknowledgement of obesity, income levels, sense | | | | to your diet. It takes longer to cook but you will not |
| of failure and lack of physical activities are patterns | | | | be hungry half an hour after you finish your meal. |
| associated with obesity. Around 70% of North | | | | Healthy Fats |
| Americans are overweight (4). Sharon Brady, editor | | | | The first thing many people do when they attempt |
| of The World is a Kitchen, believes that the first | | | | to reduce their weight is to remove all the fat from |
| problem to obesity is that a large portion of | | | | their diet. Eating a lot of fat is not healthy but the |
| individuals are simply not facing the fact that they | | | | body does need small amounts of healthy fats to |
| are overweight whether it is through ignorance, denial | | | | function normally. Healthy fats occur naturally in the |
| or indifference (5). Obesity is also disproportionally | | | | healthy foods that we eat. Avocadoes, salmon and |
| found in lower income groups (6). This may be a | | | | other fish, nuts and olive oil all contain fats that are |
| consequence of buying low nutrient, highly processed | | | | healthy for our body. |
| foods because of the low dollar values. Another | | | | Fruits and Vegetables |
| possible problem with weight gain and obesity is the | | | | The number of fruits and vegetables that are |
| sense of failure that comes with cheating or falling | | | | available is absolutely amazing. They should make up |
| off fad diets. A lack of physical activity or even | | | | the majority or your diet and when you can eat |
| decreased activities levels associated with changes in | | | | them raw, I encourage you to do so. When you |
| lifestyle can also be problematic patterns. | | | | make your meal, add lots of colour by using a variety |
| How can we fix the problem of obesity? | | | | of fruits and vegetables. The more variety, the |
| Dealing with the way we think about food and our | | | | better chance of getting everything your body |
| body weight is critical. Information on the mind-body | | | | needs. |
| connection is readily available. Understanding and | | | | Fruits and vegetables are full of vitamins, minerals and |
| addressing mental and emotional stress is of | | | | enzymes that aid indigestion. They help keep our |
| paramount importance when you want to lose | | | | bodies healthy, protect us from disease, strengthen |
| weight (7). | | | | our bones and make our skin beautiful. Consider |
| Increasing physical activity is recommended and the | | | | them for your snack. |
| Government of Canada has published guides for | | | | What is Next? |
| different age groups. Activity can come in many | | | | Well, now you have an idea of the important aspects |
| forms, even taking a family holiday can be a way to | | | | of creating a healthy balanced meal. Pick a food from |
| get moving again. | | | | each category and several from the fruits and |
| However, even with a good food mindset and | | | | vegetables. These will be the ingredients for your |
| increased physical activity, it will be hard to obtain | | | | meal. |
| and maintain a healthy weight without a clear | | | | An example of a traditional style meal could be fish |
| understanding of healthy balanced meals and healthy | | | | for your protein (but not an entire fish), some brown |
| eating. Regardless of your food choice preferences, | | | | rice, and a large salad made of lettuce, tomatoes, |
| vegan, vegetarian, raw or a more traditional meat | | | | cucumbers, blueberries and sesame seeds. For a |
| diet, it is important to make sure you are eating | | | | healthy snack after dinner, try a fruit salad made |
| properly. And believe it or not, that is a simple thing | | | | with three of your favourite fruits. |
| to do. | | | | That is how simple making a healthy balanced meal |
| The things we need to consider are: | | | | can be when you have a little information. |
| 1. Water | | | | What Difference will this make? |
| 2. Healthy Snacks | | | | Eating healthy balanced meals will allow you to lose |
| 3. Protein | | | | weight naturally. At first you will still have cravings for |
| 4. Dairy and Alternatives | | | | the heavily processed products that you ate in the |
| 5. Complex Carbohydrates | | | | past. Eventually you will replace those without even |
| 6. Healthy Fats | | | | thinking about it. You weight will reduce naturally and |
| 7. Fruits and Vegetables | | | | you will be able to maintain a healthy weight. |
| Well, now after saying it is simple, I give you a list of | | | | There is no cheating with eating healthy balanced |
| seven things to remember. Trust me, before you | | | | meals because you are making the decisions for you |
| know it, the list will become engrained in your | | | | diet. If you have potato chips tonight just |
| thought pattern and you will be on your way to | | | | acknowledge how it makes your body feel. Next |
| eating healthy balanced meals and optimal health | | | | time try a nice fresh piece of pineapple with all its |
| which will result in a natural maintainable weight. Let | | | | amazing health and healing benefits. Acknowledge |
| me guide you through the list. | | | | how it feels. Learn to listen to your body. |
| Water | | | | Failure does not exist in a healthy balanced diet. |
| There has been a lot of concern about plastic water | | | | Every time you eat a healthy balanced meal, you are |
| bottles littering our disposal sites and being found | | | | moving ahead to a better healthier you. |
| floating in the ocean. I agree that it is a problem but | | | | Most importantly, you will be setting an example for |
| the good thing is that it means people are becoming | | | | your child, friends and everyone else that you come |
| aware of the importance of water and they are | | | | into contact with. Help make North America a healthy |
| drinking more of it. | | | | North America. Japan and South Korea are doing it, |
| 60 to 70% of our body is water. It is important for | | | | so can we, one meal at a time. |
| normal body functions, like digesting the food we eat. | | | | References |
| We get water from the fluids we drink as well as | | | | 1. (Viewed Sept 8 2010 |
| the food we eat. | | | | 2. Mokdad, Ali et. Al. 2001. Prevelance of obesity, |
| It is recommended that we drink 8 cups of water a | | | | diabetes, and obesity-related health risk factors, 2001. |
| day. Even more is required if you live in a dry or | | | | course/Articles/intro/brfss2002.pdf (Viewed Sept 10 |
| hot climate or are physically active. That seems like a | | | | 2010) |
| lot of water, and it is if you try to drink it all at | | | | 3. (Viewed Sept 10 2010) |
| once. Try drinking a cup first thing in the morning | | | | 4. (Viewed Sept 9 2010). |
| before you even get into the shower. Have a glass | | | | 5. Brady, Sharon. (Viewed Sept 7 2010) |
| or two before every meal and another midway in | | | | 6. Moor, Greg. 2005 A review of Better |
| between meals and a glass in the evening too. | | | | Practices for the Prevention of Obesity |
| Before you know it, you have reached 8 cups of | | | | andOverweight and The maintenance of Healthy |
| water. | | | | Weight |
| Many people have lost the ability to tell the | | | | 7. Gabriel, Jon. Jan 2009 Atria Books. "The |
| difference between hunger and thirst. Unfortunately | | | | Gabriel Method." Chapter 3. |