[January 04, 2009]

Healthy changes are not that difficult: New year provides new health options

(The Duncan Banner, Okla. Via Acquire Media NewsEdge) Jan. 4--There's nothing like a new year to make a person want to make a change in lifestyle. One of the most popular of those desired changes is to lose weight and get in shape.

Losing weight isn't easy, as anyone who has tried it knows. Diets of all kinds abound -- from word of mouth to the Internet to books to TV commercials. With all those choices, how does one go about choosing the right one?

The problem is in the term "diet," many nutritionists say.

People should think more in terms of making small changes in their food intake, rather than going on a stringent diet. Making a resolution to eat more fruits and vegetables, or deciding to reduce fat intake is much more do-able than resolving never to eat dessert again, they advise.

A valuable Web site for those wishing to make a change in their food consumption is www.mypyramid.gov. The site contains a wealth of information on meal plans for weight loss, weight maintenance and dietary guidelines for people of all ages in an easy-to-understand format. There are even pyramids on the site geared to children and moms-to-be.

The pyramid, based on Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health and answers such questions as "What is a 'healthy diet'?"

The Dietary Guidelines describe a healthy diet as one that

--Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

--Includes lean meats, poultry, fish, beans, eggs, and nuts; and

--Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Although people with medical conditions such as diabetes should follow the advice of their doctor or dietitian, small dietary changes such as substituting a fresh tomato for a glass of tomato juice, or a whole orange in place of a glass of the juice, can pay benefits. Whole fruits and vegetables provide fiber and other nutrients, and help the diner feel full longer. Because people can drink a lot more orange juice than they can eat whole oranges, the benefit of such an easy change is obvious in terms of calorie intake alone.

Food choices are perhaps the easiest part of the diet-exercise equation. Exercise is a dirty word to many people, who believe the word means going to a gym and lifting weights or running until they drop from exhaustion. Those same nutritionists say "moving" would be a better term.

Getting the body in motion burns calories, strengthens bones and muscles, increases oxygen intake and generally pays benefits. Simple changes such as parking the car a little farther from the entrance to a store and walking a few extra steps or taking the stairs instead of the elevator can actually cause a person to lose weight over the course of a year, providing there is no increase in caloric intake.

Fitness experts advise people to take at least 10,000 steps each day. An inexpensive pedometer makes tracking steps fun and lets the walker know exactly how he or she is progressing.

For those who want to take "moving" a step further, there are several fun ways to get exercise in Duncan.

There is a free line dance exercise class offered at 6:30 p.m. each Thursday at the Stephens County fairgrounds. The class is designed to promote a more physically active lifestyle and better health for Oklahomans and is open to the community. For information, call Brenda Gandy, Extension educator, at 580-255-0510.

The Simmons Center provides a wide variety of exercise options, with plans for families, singles and senior citizens. One of the popular options is the Pace Setters, designed to provide fun exercise and fellowship for seniors.

Duncan Senior Citizens Center also offers free exercise options ranging from aerobics to line dancing to Sit and Be Fit for those with physical limitations. There is even a Mind Exercise class at 11 a.m. each Tuesday and Thursday. For information, call 255-6902.

Several local churches offer weight-loss and exercise classes, too. We will provide more information on those programs in the weeks to come.

To see more of The Duncan Banner, or to subscribe to the newspaper, go to http://www.duncanbanner.com.

Copyright (c) 2009, The Duncan Banner, Okla.
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