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How to Start a Walking Program
Copyright 2005 Michael Brooks Did you know that walking is the number one participation sport in the world? Walking is one of the best things you can do for overall health and wellness. When you walk you use more muscles than any other sport. ...
Sweet Story of Healing
In a time not too long ago, there lived a little girl named Lindsey. (Real story.) She was born on the pale side of health and never seemed to get better. At six she was diagnosed with juvenile diabetes. Then began the scramble to save her life....
The History of Herbs
Herb is the name for any plant that is used for medicinal purposes or as a spice and for the useful product of such a plant. Typically, the green, leafy part of the plant is used. Culinary art is heavily dependent on herbs as condiments and...
The New Food Pyramid: Another Attempt At Providing Easy Answers
The Food Pyramid, first introduced to the US in 1992, just experienced a major overhaul. Why? Perhaps proper education about nutrition isn't as easy as picking out food from a colorful chart. Last month, The New England Journal of Medicine reported...
What Is A Healthy Diet?
What is a healthy diet? It's not about counting calories,
measuring portions or cutting carbs. You won't really find a
healthy diet on the lite menu at your favorite restaurant and
you certainly won't find it at the local fast food joint....
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3 Essentail Keys To Losing Weight
One of the most important ways to improve your chances for long-term health is to keep your weight in a "healthy" range. It is now well known that excess weight is correlated with a number of health problems such as cardiovascular disease, some types of cancer, sleep apnea, adult-onset asthma, diabetes, and many other medical problems.
When discussing weight, three key questions should be posed. How much do you weigh in relation to your height? What is your waist size? And, how much weight have you gained since your early 20s? Your answers to these questions may strongly influence your risk for a number of health concerns.
So, what is a healthy weight? It is not always easy to determine. For example, someone who is tall can carry more weight than someone who is in the shorter side. One measure that takes into account varying body heights is the body mass index (BMI). Calculating your BMI is fairly easy. Begin by dividing your weight in pounds by your height in inches. Divide that number by your height in inches. Then, multiply that number by 703. Unless you are an extremely muscular body bulder, if your BMI is between 25 and 30 you are considered overweight. If your BMI is over 30, you are considered obese. Further, many people who have a BMI between 23 and 25 are not at their healthiest weight.
There is a good chance that you now weight more than you did in your 20s. However, you should realize that gaining weight as we age is not inevitable. It is also not without risk. If you have gained more than five pounds since your 20s, you have a greater risk of chronic illnesses such as heart disease, high blood pressure, type 2 diabetes, and gallstones. If you have gained more significant amounts of weight, you have an even higher risk for these diseases. These facts point to one of the major problems of the BMI. If you were relatively thin when you were younger, you may be able to gain a good deal of weight and still have a BMI that is considered relatively healthy.
There are a number of possible reasons for your weight gain. These include eating larger amounts of higher caloric food and living a relatively inactive lifestyle. But your genes may play a role. And, don't discount cultural factors, such as feeling compelled to eat all the food that has been placed on your plate.
Consider where you store your excess fat. If it tends to gravitate to your waist and chest, you may be labeled an "apple." Or, if it is clustered around the hips and thighs, you are a "pear." Fat that accumulates around the waist and chest increases the risk of high cholesterol, high blood sugar and heart disease. However, it is probably most useful to test your waist measurement. If your waist has been expanding, it is time to evaluate your diet and level of exercise.
If you have determined that you need to lose weight, I would advise a three-pronged strategy. Start by prioritizing exercise. There is no real way around it; if you want to lose weight and maintain the weight loss, you need to participate in regular exercise. Exercise burns calories that might be converted into fat, and it builds muscle. An inactive 50-year old person who has gained 10 pounds has often lost five
pounds of muscle and gained 15 pounds of fat. With this increase in weight will come a deceleration in the resting metabolism; the body needs less energy for basic needs and increasing amounts of food become fat stores. Thus, as more muscle is converted to fat, it is easier to gain weight.
I highly recommend a daily walk of at least 30 minutes. If you have the time and inclination, walk even more. To keep yourself motivated, walk with a friend or listen to books on tape. If you have a treadmill, watch a video or DVD. In addition to regular walking, include more activity in your everyday life. Park at the far end of the lot. Take the stairs instead of the elevator. Also, consider trying other forms of exercise such as tennis and swimming.
While beginning your exercise program, you will need to take a closer look at your diet. I generally recommend a Mediterranean-type of diet with lots of fruits, vegetables and whole grains and smaller amounts of meat, poultry and fish. Most fat should be obtained from olive oil or other vegetable oils as well as small amount of nuts.
And, you need to practice what I have termed "defensive eating." It is best to stop eating before you are stuffed. Of course, you don't want to walk around with constant hunger pains. But, you should stop eating before feeling overly full. And, do not eat everything that is put before you. So, if your waiter serves a basket piled high with various breads, do not feel that you must eat every last morsel. Replace the butter with olive oil. Since they are likely to have far more calories than you think, always be careful of desserts. Close your meal with a bowl of fresh fruit.
Defensive eating entails eating more slowly and gaining greater awareness of what you are eating. Try keeping a journal that tracks your food consumption. It may be quite revealing. Have a snack or appetizer before a meal. It will quell your hunger. And, to reduce temptation, eliminate foods you should not be eating from your home.
As I wrote in my book, Eat, Drink, and Be Healthy, "Weight control isn't impossible, not does it need to mean deprivation or a boring, repetitious diet. With conscious effort and creativity, most people can successfully control their weight for the long term with an enjoyable but reasonable diet and daily exercise. A longer, healthier life is definitely worth the effort."
Walter C. Willett, M.D./DrPH
Professor of Medicine, Harvard Medical School
Chair, Department of Nutrition, Harvard School of Public Health Author, Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
Copyright © 2005, by Weight Loss Buddy Press
About The Author:
Joey Dweck is the Founder & CEO of http://www.WeightLossBuddy.com. a website committed to 24/7 support, expert advice and helping people find a buddy(s) who will not only help them lose weight but who also help them to change to a healthier lifestyle. And it's all Free.
Copyright Joey Dweck - http://www.WeightLossBuddy.com
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American Diabetes Association Home Page |
Their mission is to prevent and cure diabetes and to improve the lives of all people affected by this disease. Available in English and Spanish. |
www.diabetes.org |
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Diabetes Information - American Diabetes Association |
The American Diabetes Association recommends the FPG because it is easier, ... Take the first steps toward better diabetes care by visiting the Diabetes ... |
www.diabetes.org |
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Diabetes UK home page - Diabetes UK |
Diabetes UK is the largest organisation in the UK working for people with diabetes, funding research, campaigning and helping people live with the ... |
www.diabetes.org.uk |
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Canadian Diabetes Association |
To promote the health of Canadians through diabetes research, education, service, and advocacy. |
www.diabetes.ca |
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Diabetes information including treating type 2 diabetes at ... |
Offers dietary recommendations, including recipes and tips on managing blood sugar levels. From GlaxoSmithKline. |
www.diabetes.com |
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Diabetes |
Web site for Diabetes. ... publishes Diabetes. Stanford University Libraries' HighWire Press ® assists in the publication of Diabetes Online ... |
diabetes.diabetesjournals.org |
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CDC Diabetes Public Health Resource |
The diabetes information homepage of the US Centers for Disease Control and Prevention, provided by the CDC’s Division of Diabetes Translation. |
www.cdc.gov |
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CDC - Health Topic: Diabetes |
Diabetes · Diabetes and Research Diagnostics · Diabetes Surveillance Report · FAQ's on Diabetes · Physical Activity and Health: A Report of the Surgeon ... |
www.cdc.gov |
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National Diabetes Information Clearinghouse |
Provides educational materials to increase knowledge and understanding about diabetes among patients, health care professionals, and the general public. |
diabetes.niddk.nih.gov |
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Diabetes mellitus - Wikipedia, the free encyclopedia |
For diabetes mellitus in pets, see diabetes in cats and dogs. ... Type 1 diabetes mellitus - formerly known as insulin-dependent diabetes (IDDM), ... |
en.wikipedia.org |
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MedlinePlus: Diabetes |
(National Institute of Diabetes and Digestive and Kidney Diseases) - Links to PDF ... Select services and providers for Diabetes in your area. ... |
www.nlm.nih.gov |
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MedlinePlus Medical Encyclopedia: Diabetes |
Diabetes affects about 18 million Americans. There are many risk factors for ... These levels are considered to be risk factors for type 2 diabetes and its ... |
www.nlm.nih.gov |
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Diabetes |
What to expect from your diabetes diagnosis? Get up-to-the-minute information about medications, insulin, blood sugar management, nutrition requirements, ... |
diabetes.about.com |
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WebMD Diabetes Health Center - Information on Type 1 and Type 2 ... |
Find in-depth information here about diabetes prevention, diet, ... Study Shows Burned-Out Staffers More Likely to Get Type 2 DiabetesGo To Article ... |
www.webmd.com |
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WebMD Health - 404 Error |
Allergies|Anxiety Disorders|Arthritis|Asthma|Back Pain|Bipolar Disorder|Cancer|Children's Health|Cholesterol|Depression| Diabetes|Diet & Nutrition|Erectile ... |
www.webmd.com |
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Diabetes Overview |
Defines diabetes, including the various types and treatments. Provides information on the impact and cost of the disease, its increasing prevalence, ... |
www.niddk.nih.gov |
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Diabetes News - The New York Times |
A free collection of articles about diabetes published in The New York Times. |
topics.nytimes.com |
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children with DIABETES Online Community |
An online community for kids, families, and adults with diabetes, featuring message boards, chat rooms, and questions/answers from medical professionals. |
www.childrenwithdiabetes.com |
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International Diabetes Institute - Diabetes Research, Education ... |
The International Diabetes Institute is the leading national and international centre for diabetes research, diabetes education and diabetes care. |
www.diabetes.com.au |
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Diabetes New Zealand |
Educates and informs people about diabetes, its treatment, prevention, and cure of diabetes. |
www.diabetes.org.nz |
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