Page 27 - Boca ViewPointe - January '24

January 2024 Viewpointe, Page 27
Healthy Answers – A Guide To Healthy Living:

‘The Battle Of The Bulge!’

By Dale Brown, B.S., but rather a slow transition to aligning your food choices BMI - Body mass index is a measure of body fat
M.A., C.E.C. Dale is a with a healthy lifestyle. When I first met my husband, he based on a person’s height and weight. It helps identify
motivational speaker who loved everything meat. Steak, hamburgers, smoked ribs, individuals who may be at risk for weight-related health
has spent many years as a roast beef sandwiches, it was all he would eat. Over the problems, such as heart disease, Type 2 diabetes, high
Certified Life Coach and has years he has slowly adapted to my way of eating and blood pressure, and certain types of cancer.
written numerous articles now enjoys ruby red trout as much as he used to love his To check your BMI, google BMI adult calculator.
and e-books relating to self- filet mignon. Better for his health and good for me too, Enter your height and weight and it will determine
improvement and ways to because now we get to share! whether you are at a healthy weight. Generally, a BMI
build a high-performance What are the healthiest diets? of 18.5 to 24.9 is considered healthy, while a BMI of 25
team. She is the author of Find a diet that works for you; one that seems to fit to 29.9 is classified as overweight and a BMI of 30 or
the book, Small Steps... your style of eating and foods you like. Any diet is based higher is considered obese.
Big Changes: The Personal on factors such as age, gender, activity and specific Although BMI provides a quick and easy way to
Stories of a Life Coach. Her education and years of health conditions. Be sure to check with your doctor screen for weight status, it’s not a perfect measure of body
experience in physical fitness and training of elite athletes before making any drastic changes. There are multiple fatness, and has limitations. It may not accurately reflect
has enabled her to sharpen her knowledge in many health- diets to choose from, the two most popular being the the body composition of individuals with a high amount
related areas. The following introduces a new approach to Mediterranean and the Paleo. Both have potential health of muscle mass or take into account age, sex and ethnicity.
Brown’s series of columns devoted to many topics that deal benefits, but the Mediterranean diet is considered to be What steps can you take to help you adopt new habits?
with the mind/body connection and the importance of living a more balanced and sustainable way of eating. • Gradual changes are more likely to stick. Try
a healthy lifestyle. Dale, a Bocaire resident, can be reached The Mediterranean diet is a way of eating that emphasizes introducing healthier food choices a little at a time for
at dalebrown@lovingmondays.com. the consumption of fruits, vegetables, whole grains, legumes, lasting results.
nuts, seeds and healthy fats such as olive oil and fatty fish. • Learn why healthy eating is important and the reasons
It’s a new year and the holidays are behind us. What a It also includes moderate consumption of red wine and low for making informed choices. Education is helpful in
perfect time to consider making a few positive changes to to moderate dairy products, poultry and eggs. understanding the cause and effect behind the food you eat.
your lifestyle habits. Unfortunately, many of these habits The premise behind the Paleo diet is based on eating • Surround yourself with supportive friends and family
are the ones we most enjoy. Who doesn’t like eating our only foods that were available to our ancestors during the who can encourage you and hold you accountable.
favorite foods or drinking one too many martinis? The Paleolithic era, such as meat, fish, fruits and vegetables. • Set realistic goals, develop action plans to help you
thought of going to the gym to shed extra holiday pounds This diet emphasizes the avoidance of grains, legumes, dairy achieve the best results.
is not something we look forward to either. Yet, year after products and processed foods. The Paleo diet may offer health It’s normal to experiment with different dietary
year these New Year resolutions keep cropping up. benefits, such as weight loss and improved glucose control, approaches to find what works best for you. Learning from
The toughest part of our life-improvement endeavor is but it’s not without its drawbacks. The high intake of animal both successes and setbacks is part of the process. Give
that as time goes by we lose motivation and fall prey to our protein and fat causes concern for cardio-vascular disease, yourself some slack when things get in your way. If you fall
old habits. When it comes to battling the bulge, changing and the exclusion of entire food groups, such as grains and into your old style of eating, don’t give up, just get back to
your eating habits might not be that easy. Even though legumes, may lead to nutrient deficiencies. it as soon as possible. Your health depends on it. 
you may know what’s good for you, it’s not usually your What else might you consider when choosing a diet?
first choice. If you compare a juicy hamburger with a side Caloric Intake - The recommended caloric intake for
of fries to fish and whole wheat couscous, your taste buds women and men differs based on a variety of factors, such
usually give in to the first option. as age, height, weight, and activity level. On average,
Changing an eating habit is a long-term commitment, the daily recommended caloric intake for adult women
not a temporary fix. Try not to think about giving up what ranges from 1,600 to 2,400 calories, and men from 2,000 Jan.15
you love to eat as a life sentence (that sounds dismal), to 3,000.

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