Featured in The Red Door June 2008

A Healthy Lifestyle

We are all probably tired of hearing about this.  We know it is something for which we should strive.   Sometimes it seems difficult to obtain – and then maintain.  At the first Lunch and Learn, Sandi McDougall, from the SeniorCenter, focused on healthy eating and how to lose weight.  Being overweight (with a BMI over 25) makes a person more prone to heart disease, stroke, diabetes, and some cancers.  Just losing 10% of your weight will help lower this risk.  Sandi emphasized making small changes in your diet, ones that you can live with and can sustain over time.  Try to reduce the amount of salad dressing or mayonnaise that you usually use.  Maybe even “hold the mayo.”  Then add another positive change.  Little changes can add up to big fat and calorie savings.  A recent study by Harvard and American Cancer Society concluded after 16 years of studying 43,000 male health professionals.  This study found that heart disease could be greatly reduced by doing these five things:

(1) Eat healthy

(2) Maintain a healthy weight

(3) Exercise (yes, that again!)

(4) Don’t smoke

(5) Drink alcohol in moderation.

(Circulation, 2006; 114:160-167)

According to the US Government’s most recent food pyramid, your total fat intake should be 20-35% of your total calories.  Most of your fat intake should be from fish, nuts, and vegetable oils.  Limit trans fat, commonly found in baked goods and fried foods.  Reduce, not necessarily eliminate, your intake of nutrient poor foods such as soft drinks, coffee blends, and alcohol.  More suggestions include: making food portions smaller; chewing food slowly; drinking 6 glasses of water daily.  Remember to read food labels – not all foods are created equal.  For example, wheat bread and whole wheat bread are not the same.  Wheat bread is probably made with refined white flour.  Whole wheat is more nutritious and has higher fiber content.   Whole wheat should be the first ingredient on breads, cereals and crackers.  Look for informational pamphlets on healthy eating and BMI on the table in the parish hall.  

For more information: www.nihseniorhealth.gov; www.cancer.org; and www.americanheart.org.