18 Feb 2011
- Written by Tri-State Defender Newsroom
Dr. Timothy Moore
The up and down weight gain can weigh one’s pocketbook down with added expenses. No one is content to purchase new clothes and discover that three to six months later the weight has returned. Losing weight is a struggle, but keeping it off requires just as much effort and more.
I would venture to say that not many people know how to keep the weight off and maintain a good healthy diet. The reality is, no one really knows what foods are good or bad, even when the body starts breaking down and the pounds start increasing.
A good, healthy and balanced diet is the key to keeping off the pounds and warding off deadly diseases. Optimum health can be achieved if you can avoid all the foods that can complicate your life, particularly processed food, or foods baked in sugar or butter. These foods also are saturated in fat and wreak havoc in the body in the form of high-blood pressure and diabetes.
Why are processed foods not good for you? Because we don’t really know what is included in the ingredients or whether advertisers are being truthful when they say, for example, that the product has 0 trans fat, or that the product is actually salt-free. So when a product claims it can help you shed those pounds, be ware! Can we really believe the pounds would actually melt away as fast as they claim? Lies have been told, you know.
We also are led to believe that eating animal products are good for us. In reality, beef, chicken, fish and poultry are all high in saturated fats and cholesterol, including milk and eggs, which cause depression, high-blood pressure, diabetes and cancer.
Ok, so what do you eat to keep the pounds off and stave off the dreaded illnesses that break through the body’s defenses and become problematic? Good question. Well, there are plenty of foods with good taste and nutritional value, such as fruits, vegetables and grains.
There is a misconception also about which cooking oils to use. Take, for example, your favorite brand of oil. It more likely has 14 grams of fat per tablespoon. Fat is fat, any way you cut it, which turns into calories. Just imagine 5 teaspoons, totaling 1000 calories, on your favorite salad.
Here’s another issue: how much salt do we really need on our food? We should try to consume no more than 2000 milligrams of sodium per day. But in actuality, the average person consumes 10,000-plus milligrams, which is one reason high-blood pressure is so rampant in our society.
This, too, is important: We must learn to read labels to understand sodium content. A good rule of thumb is we only need 10 percent of the sodium that is related to calories. If the product says 100 calories, you’re only allowed 10 grams of sodium. This is the reason you need to stay away from high-sodium can foods, processed foods and processed meats. Avoiding the use of salt at restaurants can save you a life of pain as well.
Smoking also is a key issue. The U.S. Surgeon General has been warning us for years about the harmful effects of nicotine. It is very dangerous to your health and to the people who are around you. Secondhand smoke kills as well. It puts you at risk of plaque buildup in your arteries and cuts the circulation from moving throughout your body. So if you smoke, quit today, not tomorrow.
Finally, don’t forget to exercise. It is so important in our daily lives; it’s a stress reliever. It clears the mind and refreshes and renews the body. Don’t go it alone. Find someone you can partner with in your journey and start enjoying the new person that you’re able to see in the mirror.
“What you see is what you get” sums up my initial point.