Page 16 - Boca Club News - January '24

Page 16, Boca Club News
From The Professionals’ Desks
Healthy Answers–A Guide to Healthy Living:
“The Battle of the Bulge!”
By Dale Brown, B.S., M.A., C.E.C.
Dale is a motivational speaker who
has spent many years as a Certified
Life Coach and has written numerous
articles and e-books relating to self-
improvement and ways to build a
high-performance team. She is the
author of the book, “Small Steps...
Big Changes: The Personal Stories
of a Life Coach.” Her education and years of experience
in physical fitness and training of elite athletes has enabled
her to sharpen her knowledge in many health-related areas.
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The following introduces a new approach to Ms. Brown’s The premise behind the Paleo diet is based on eating
series of columns devoted to many topics that deal with only foods that were available to our ancestors during the
the mind/body connection and the importance of living a Paleolithic era, such as meat, fish, fruits and vegetables.
healthy lifestyle. Dale, a Bocaire resident, can be reached This diet emphasizes the avoidance of grains, legumes, dairy
at dalebrown@lovingmondays.com. products and processed foods. The Paleo diet may offer
It’s a new year and the holidays are behind us. What a health benefits, such as weight loss and improved glucose
perfect time to consider making a few positive changes to control, but it’s not without its drawbacks. The high intake
your lifestyle habits. Unfortunately, many of these habits of animal protein and fat causes concern for cardio-vascular
are the ones we most enjoy. Who doesn’t like eating our disease, and the exclusion of entire food groups, such as
favorite foods or drinking one too many martinis? The grains and legumes, may lead to nutrient deficiencies.
thought of going to the gym to shed extra holiday pounds What else might you consider when choosing a diet?
is not something we look forward to either. Yet, year after Caloric Intake - The recommended caloric intake for
year these New Year resolutions keep cropping up. women and men differs based on a variety of factors, such
The toughest part of our life-improvement endeavor is as age, height, weight, and activity level. On average, the
that as time goes by we lose motivation and fall prey to our daily recommended caloric intake for adult women ranges
old habits. When it comes to battling the bulge, changing from 1,600 to 2,400 calories, and men from 2,000 to 3,000.
your eating habits might not be that easy. Even though you BMI - Body mass index is a measure of body fat based
may know what’s good for you, it’s not usually your first on a person’s height and weight. It helps identify individuals
choice. If you compare a juicy hamburger with a side of fries who may be at risk for weight-related health problems, such
to fish and whole wheat couscous, your taste buds usually as heart disease, type 2 diabetes, high blood pressure, and
give in to the first option. certain types of cancer.
Changing an eating habit is a long-term commitment, To check your BMI, google BMI adult calculator. Enter
not a temporary fix. Try not to think about giving up what your height and weight and it will determine whether you
you love to eat as a life sentence (that sounds dismal), but are at a healthy weight. Generally, a BMI of 18.5 to 24.9 is
rather a slow transition to aligning your food choices with considered healthy, while a BMI of 25 to 29.9 is classified as
a healthy lifestyle. When I first met my husband, he loved overweight and a BMI of 30 or higher is considered obese.
everything meat. Steak, hamburgers, smoked ribs, roast Although BMI provides a quick and easy way to screen
beef sandwiches, it was all he would eat. Over the years for weight status, it’s not a perfect measure of body fatness,
he has slowly adapted to my way of eating and now enjoys and has limitations. It may not accurately reflect the body
ruby red trout as much as he used to love his filet mignon. composition of individuals with a high amount of muscle
Better for his health and good for me too, because now we mass or take into account age, sex and ethnicity.
get to share! What steps can you take to help you adopt new habits?
What are the healthiest diets? • Gradual changes are more likely to stick. Try
Find a diet that works for you; one that seems to fit introducing healthier food choices a little at a time for
your style of eating and foods you like. Any diet is based lasting results.
on factors such as age, gender, activity and specific health
• Learn why healthy eating is important and the reasons
conditions. Be sure to check with your doctor before making for making informed choices. Education is helpful in
any drastic changes. There are multiple diets to choose from, understanding the cause and effect behind the food you eat.
the two most popular being the Mediterranean and the Paleo. • Surround yourself with supportive friends and family
Both have potential health benefits, but the Mediterranean who can encourage you and hold you accountable.
• Set realistic goals, develop action plans to help you
diet is considered to be a more balanced and sustainable
way of eating. achieve the best results.
The Mediterranean diet is a way of eating that It’s normal to experiment with different dietary
emphasizes the consumption of fruits, vegetables, whole approaches to find what works best for you. Learning from
grains, legumes, nuts, seeds and healthy fats such as olive both successes and setbacks is part of the process. Give
yourself some slack when things get in your way. If you fall
oil and fatty fish. It also includes moderate consumption
of red wine and low to moderate dairy products, poultry into your old style of eating, don’t give up, just get back to
and eggs. it as soon as possible. Your health depends on it.
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