April is Californians "Eat Right & Exercise" to Prevent Cancer
month. I am always amazed at how many people still are unaware of the critical
role that nutrition plays in keeping us healthy & lowering our risk
for diseases, like cancer & heart disease. Both of these diseases have
been found to have a strong link with nutrition. One third of all cancers
are nutrition related. Heart disease is the number one killer in the United
States & has a very strong link with nutrition. One out of 2 women
will die of heart disease! Nearly half of all residents of Ventura County
are likely to die from heart disease or stroke! So look around you, which
one of the 2 groups do you want to be in – the nearly one half
that will die, or the little over half that will live?
Wellness & preventative nutrition is not a new topic! Most
people at least have some concept of the general guidelines:
•Eat
more fruit, vegetables & whole grains (plant sources)
•Limit total fat intake to less than 30% of total calories & less
from animal
sources (saturated fats)
•Be physically active to achieve & maintain a healthy weight
•Limit sodium intake to no more than 2,400 milligrams (mg.) per day (1 tsp.
of table salt is 2,300 mg. of sodium)
Now the
question is, how do Americans get these guidelines into practice & make
the necessary changes?
One of the most important things to keep in mind is that focusing on
the negative does not change it to positive. If the focus is on the negatives
of the past & present,
then more negatives are often accomplished. However, if the focus is
on the positives, no matter how small they may seem, then it is more
likely
to accomplish
positive
changes.
It is also important to keep the long-term goals in mind. After all, it is
not short quick fixes that make the difference in risk factors; it is the life-long
ways that change our risk. For example, eating high fat foods for one day or
one meal does not significantly increase the risk factors. However, eating
high
fat foods regularly certainly does!
First, take a good look at where your current relationship with food is. Is
it healthy? Is it having a negative impact on your life? Now, or in the future?
What type of relationship with food could you maintain for the rest of your
life?
Be careful not to be overly restrictive. People often rebound binge on the
foods they have restricted too much. Balance, moderation, and variety are the
keys
to having a long-term healthy eating pattern.
Next, decide what part of the long –term goals you want to focus on first.
Choose just 2 or 3 things in your relationship with food that you want to start
changing. Then think about ways to make it easier for you to change the habits.
For example, if you are not a ‘natural fruit eater,’ and decide to
focus on eating more fruit, then buy a couple of pieces of different kinds of
fruit at the grocery store. Next, plan to take 2 pieces of fruit out of the refrigerator
each morning. Take one (or both) with you to work & leave the other one visible
on the counter so you will see it. Now plan your day’s eating to
include the fruit.
Now, keep working on this focus point (i.e. increasing fruit in your
daily eating) until it becomes easier & more second nature. This means, when you no longer
have to remind yourself daily to eat your fruit, then you are developing those ‘natural
fruit eater’ habits. Now you can choose another focus point to concentrate
on, but don’t forget the first one. Check in with yourself on a daily basis
to see how each focus point is coming along. This can be done very simply while
you’re getting ready in the morning or driving to work or even
while getting ready for bed at night.
Patience is of utmost importance! People are often resistant to change.
Let’s
keep in mind, how many years has the relationship with food been the other way?
It takes some time to change behaviors and habits for the long term. Focus on
every little improvement & give yourself credit for those changes!
Of course, do not reward yourself with food!!! Use healthier rewards,
such as
one of your
favorite activities (like reading, taking a long bath, walking on the
beach, etc.) or visiting one of your favorite places.
Life long changes in a relationship with food take time, effort and relearning
habits and beliefs about food. The goal is progress, not perfection!
Now,
let’s
get started on the journey to a healthier relationship with food!
HEALTHY EATING!
*** Reproduction of this newsletter in an unaltered state is permitted for
educational purposes only. Reproduction for sales purposes is not authorized.
***
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