Blog #2
Dennis Matzkin, M.D.
Last week I pointed out how obesity leads to multiple systemic diseases that affects all body systems including the eye, which as an ophthalmologist, is of great concern to me.
In this blog I will explain the first steps to help you take control of your eating habits, thereby taking control of your health and well-being.
Step 1: Admit that you are overweight
There is no need for a medical definition to tell whether you are overweight. You don’t need to divide your weight by your height to figure out your BMI body/mass index. If you are overweight, you just know that you are overweight!
Chances are you are taking a mix of antihypertensive, cardiac and cholesterol lowering medications. Chances are you are diabetic. Wouldn’t it be awesome to be in such great shape that you could reduce or even eliminate most of these medications?
Imagine the improved lifestyle you would enjoy. Less medication means more money in your pocket. Fewer side effects from medications lead to an overall sense of wellbeing. Less chronic disease means less doctor/specialist visits. Less doctor visits means more time to enjoy life. Taking a proactive approach to your eating habits contributes to a better quality of life - more energy, more time and more money.
Step 2: Make the decision to change and be accountable
You must decide that you will no longer permit your emotions to get in the way of your intellect when it comes to eating well and living well. Along the way it helps to have a partner or coach to participate in your new lifestyle and encourage your efforts. Keeping a food journal adds another level of accountability. A paper journal is fine, or you can download myfitnesspal.com for free.
Step 3: Learn how to choose a good balance of satisfying foods
Read the labels on the food in your pantry and fridge. Notice that labels list the level of carbohydrate, fat, protein and calories. When you are focusing on losing weight or maintaining weight, you need to limit your caloric intake. Myfitnesspal.com will also help you monitor your daily caloric intake.
Calories from refined carbohydrates are particularly dangerous because they are sweet, inexpensive, and addictive. They are abundant and easy to purchase. It is these carbohydrates that primarily cause weight gain and the associated health risks mentioned above. The list of carbohydrates to avoid is long.
o Bread (whole grain bread with 5 or more grams of protein per slice is an exception)
o Alcohol - beer wine spirits
o Sugary drinks and fruit drinks
o Rice
o Potatoes
o Chips
o Cookies, cakes candies, ice cream
o Sugary fruits in large quantities
These foods typically cause your insulin levels to rise, which stimulates the hunger center in the brain which causes you to crave more food especially more carbs.
Step 4: Toss those foods
Throw cookies, candies, chips, rice, potatoes, ice-cream and white breads into a garbage bag. Remove those temptations from your home.
Step 5: Substitute healthier eating choices
Some good choices include:
· Lean meats, fish, and low fat cheeses
· Green vegetables such as broccoli, asparagus, spinach
· Egg whites (one whole egg per day is fine)
· Limited amounts of high protein unrefined bread (1-2 slices per day)
· Peanut butter (small amounts)
· Almonds
· Fresh berries
· Fruit in limited amounts with a protein source
· Greek yogurt
· Energy bars (7-9 grams of protein, under 200 calories; Luna is my favorite)
· Olive oil
· Flax seed oil
· Seasonings and herbs
These food choices are more filling, have a higher protein component and less likely to lead to food cravings.
Remember to start small. Little changes can make a huge difference if you stick to them over time. Consistency is the key.
In next week’s blog I will outline how to put these foods into a satisfying day’s diet that will lead to progressive weight loss, and change your way of eating for life.
