Guess what the biggest medical epidemic of the year was – for the last several decades, actually.
Clue #1: This major medical problem contributes to the rapidly rising incidence of Type II diabetes.
Clue #2: This problem is the starting point for development of metabolic syndrome (a.k.a. Syndrome X) which results in increased risk for cardiac disease, diabetes, and stroke.
Clue #3: This problem is set to become the number one cause of death because it does all of the above plus increases the risk of many cancers.
Obesity. Every state in the union now has 30% obesity rates. Over two-thirds of Americans are officially overweight.
Now would you like to guess what the number one New Year’s resolution might be?
One of the principles for promoting a healthy life style is to eat a well-balanced diet to maintain ideal weight. To help those of us who carry one of the fat genes (there’s more than one) to keep our favorite New Year’s resolution to take off excess pounds and maintain ideal weight, here are Ten Commandments for eating. For those of you who are not struggling with this problem, these commandments have many other health benefits besides controlling weight.
General Principles
1. Eat Breakfast – eat more in the early part of the day, less in the evening
2. No snacks – their usually higher in calories and lower in nutrition
3. No calorie-dense foods – foods that pack a lot of calories in a small space
4. Sit down to eat; pay attention – no mindless eating; if it’s not meal time, don’t eat.
5. Drink water – not soda
6. Use a smaller plate – avoid eating on a “platter”
7. Eat a balanced meal – however you balance it, do it
8. No seconds – take a normal portion size and let that be it
9. Eat for color – avoid gray, white, and brown foods; color has the nutrition and fewer calories
10. Eat slowly – involve a friend; eat slowly enough to hold up your end of a conversation
To follow these 10 Commandments without risk of mental breakdown, pick one commandment, only one. Do it for a week. Add one more commandment, only one. Do it for a week. Keep adding one a week until the weight starts coming off. Gradually add exercise to maintain your weight loss. Go slowly.
Don’t look now but it’s already mid-March and you’re sticking to your resolution. Congratulations!