World Musings

Before I begin I need to make a correction to the last post. The percentage of Americans overweight is nearing 70%-not 40%. Scary, huh? How is this possible? Or, have we begun to accept being overweight as the norm? Regardless, statistics don’t lie and we are certainly eating more than we think or want to admit. We are eating foods of poor quality, highly processed and packed with sugar. Since these foods are often the most convenient we eat them mindlessly. As a result, our body doesn’t obtain the energy it truly needs; our appetite is never satisfied and we get stuck in a vicious cycle. No energy means less motivation to exercise and more motivation to eat a sugary snack for a quick pick me up. Hmm…it begins to make sense why we feel like crap most of the time. Tired, sluggish, maybe constipated, bloated, and always feeling hungry are just a few of the complaints doctors and nutritionists hear the most. Keep in mind when I discuss calories, by no means am I endorsing ‘calorie cutting’. Restricting calories was popular years ago and does result in weight loss but the weight always returns when normal eating is resumed. By beginning to eliminate sugary, empty calories from our diet and replace them with high protein, low-glycemic whole grains, fruits and veggies, we retrain our body chemistry and taste buds. As we eat foods that provide energy without the huge insulin spike we find our energy levels to be higher and more stable. The goal is to find a healthy balance of foods we incorporate daily-as a way of life. Your cravings change and as a result your caloric-intake is effortlessly lower and there isn’t the dreaded feeling of deprivation. Let’s start at the office. Long sedentary days, fat-laden lunches and office birthday parties have contributed to significant weight gain. Nearly 50% of workers admitted they have gained weight since starting their last job.Here are a few simple habits to form that are crucial to your well-being. Remember, this is about a lifestyle change to feel better. Weight-loss is a by-product of feeling better and having energy.

1.  Always, always take stairs when possible. Stair-climbing is a form is weight-bearing exercise. Makes a difference over a year. Park in the furthest spot, jump off the train or bus a stop early. The key is to increase activity!

2.  If it is possible, walk fifteen minutes over your lunch break before you actually eat.

3.   If you work in a setting where lunches are catered in frequently-opt for salads or protein sources. Avoid breads and high-glycemic foods that only leave you feeling sluggish. Opt for fruits and veggies, or bring your own. Brown-bagging your lunch is not only healthy, but cheaper than eating out.

4.   If you head out over the lunch hour get familiar with the grocery store salad bar! They offer an array of choices to spice up any salad and often offer many fruit choices.

5.   Keep a stash of nuts, preferably almonds. These snacks are excellent and keep your body satisfied for long periods of time. You will be less tempted to grab a piece of cake or raid the vending machine.

6.  Stay hydrated with water, unsweetened tea or a diet soda (in moderation on the diet drinks). Drinking water helps you feel fuller so overeating will be less likely. Sometimes dehydration can be mistaken for hunger so we eat for no reason. Please pass along your ideas, comments or feedback and feel free to share your favorite tips with our readers!