There is no denying the fact that many Americans are suffering from the effects of obesity. There is the constant menace of being overweight as well as the deadly effects of type 2 diabetes and coronary disease. Although the government and other non-government organizations are constantly working to improve on information dissemination there is still no significant changes in the lifestyle and eating habits of those who live in this country. Even if there is a constant barrage of information campaigns relating to the harmful effects of overeating and the lack of physical activity, there seems to be a lack of response. But instead of complaining about the situation it would be best to focus on a personal crusade to improve my health and well-being. This would not only benefit me in the long run but it would also benefit my family. If they see my commitment and determination to lose weight then it is possible for them to also consider their ways and they may even join me in the journey to healthy living.
Health and Nutrition Problems
There are so many materials and websites dedicated to improving health but most of the time the information it contained are focused on one ailment or too general to be used as a basis for a personalized plan. Thus, I am so grateful that the U.S. government funded a website called the Food Pyramid. This was created and maintained by the U.S. Department of Agriculture. This site is not only full of useful information, it is also interactive allowing visitors to enter their personal information and in a few seconds the site will generate data that can be used as a basis for a more practical approach to reducing weight as well as develop a lifestyle that includes increase in physical activity.
I was drawn to this site not only because of an academic requirement but more importantly because of a current health and nutrition problem. This was confirmed by the Food Pyramid’s interactive tools when it was confirmed that I am overweight and eating unhealthy foods. Being obese is a common health issue in this country but this does not mean that it is acceptable to remain that way. I am suffering from the effects of being overweight. It is hard to do the things that I love, the activities that I used to do and enjoy. Right now it is a challenge to even get out of the house and to meet with friends. When my family would prefer a more strenuous activity as opposed to spending time in front of the TV set I feel that it is a major challenge for me to respond. Aside from that I am afraid to develop symptoms of type 2 diabetes as well as coronary hearth disease.
My struggle in this area is linked to my desire for sugary-foods. This includes chocolate bars, biscuits flavored with all those addicting ingredients, drinks that they say are thirst quenchers and yet adds to my weight, and so much more. Aside from that I am not particularly fond of strenuous activities. I am not the “athletic type” and therefore find it hard to appreciate sports, I prefer to be a spectator rather than participate in a tiresome activity. But now I realize that if I will not add exercise into my health plan then it will not be as effective.
Personalized Plan
It could not be stressed enough that I need to abhor processed food. This is because processed food is stripped of important vitamins and minerals for the sake of increasing shelf life. It is good for business but it is bad for health. If one will remove something then it has to be replaced with another. The body cannot afford a vacuum and I believe that the replacement should be something much better. Again, using the resources of the Food Pyramid I have developed a more personalized plan to solve the nutritional problems outlined above.
It is good to start with meat products. This is the area that can be very problematic for me since aside from high-calorie junk food this is the second area that is difficult to control and overcome. This can be achieved by first identifying four major meat products that we constantly consume at home and these are: a) beef; b) chicken; c) pork; and d) turkey. The key term here is lean meat and this applies to the four major groups. So the next time I will go to the supermarket I must be careful to buy the leanest cut of beef and based on the resources consulted the leanest parts can be seen in round steaks and roasts such as round eye, top round, bottom, round and round tip. Aside from that lean beef can also come from top loin, top sirloin, and chuck shoulder and arm roasts. Ground beef should be “extra lean ground beef” and the label should say at least 90% lean.
When it comes to pork it is much easier to remember the lean parts, the short list include pork loin, tenderloin, center loin and ham. With chicken it is much easier to develop a plan, one only has to remember “skinless chicken parts”, and if this is not possible then I can personally remove the skin at home, significantly reducing the fact content. When it comes to turkey, the same thing applies, it must be skinless. Boneless and skinless turkey cutlets must be the preferred choice for a lean meat experience. I must keep this in mind when making sandwiches and instead of using luncheon meats and salami, lean chicken and turkey is a much better choice to combat obesity. Finally, to complete the repertoire of healthy dishes, I must include fish products such as catfish, cold, flounder, herring, mackerel, salmon, and snapper that are not only good sources of protein but also of calcium and other important nutrients.
My usual diet of soft drinks and other sweetened beverages can increase the risk of cavities. But aside from that this kind of beverages does not contain the much needed vitamins and minerals that the body will need. For instance sweetened drinks lack calcium. Calcium is important for building bones and one of the richest sources is milk. On the other hand I have to remind myself that I am not only drinking something to absorb more nutrients but I must be careful that it will not add to my weight or it will be counterproductive. Thus, milk consumption must be increased by including milk at meals and at the same time use the one where it says skim milk. The best choice is of course fat-free milk which is low in saturated fat and calories.
I have to revisit my grocery list and instead of buying huge amounts of processed food such as white bread and other junk food for snacks and breakfast, it would be best to replace it with whole grains. The key is substitution and not just addition. If I will add whole grains to my usual diet of white bread and refined flour products then I will incur more weight and this is not a healthier way of doing things it is more like overeating.
Another key term would be experimentation – this simply means that I will have to be more adventurous in preparing food that my family will enjoy. If I will not increase my creativity in food preparation then my family will vehemently oppose the change of lifestyle and this is obviously a problem on my part because I have to consider their preferences and not focus blindly on my plan to reduce weight and consume healthier food. Substitution and experimentation will hopefully yield healthier and yet at the same time tastier meals. No one can say that nutritious food can taste awful. I need to experiment, substitute as well as study. I have to increase my knowledge in this area.
While it is challenging to substitute products made from processed flour with those made of whole grains, it is easier to buy and consume fruits. With fruits there is no need to think about substitution or experimentation. One only has to buy what is in season because it is cheaper and at the same time this means consuming different kinds of fruits every month. I will not be tired of eating fruits since it comes in different shapes, size, color and taste every month. More importantly the sweetness of fruit can help me overcome my craving for candy bars etc.
It is very important to change my diet and follow the recommendations outlined above. But without exercise I will not be able to develop muscles and strengthen my heart and help me improve my health at a much faster rate. This is the most difficult portion of the personalized plan because exercise is not only mentally challenging it is also physically challenging. The best thing to do is to think of a form of exercise that I will enjoy. This means brisk walking or power walking. In order to have a regular schedule I would look for a partner. I can ask the help of a neighbor to form some sort of a partnership and we would do power walking to the nearest park every Saturday. Then on top of that I will make a commitment to exercise every Monday and Wednesday. On Sundays I would encourage members of my family to consider an afternoon bike ride.
Planning Ahead
One of the major problems would be changing my diet while considering the fact that my family is used to a particular lifestyle. There is no way to change their preference for junk food, high-calorie processed food, and high-saturated fat diet. I have to make careful adjustments. Thus, it is important to first model to them a new lifestyle that is healthier and can give them benefits in the long run. I will have to educate my family in order to them to support me as well as join in the challenge to reduce our weight and reduce risks of certain preventable diseases.
On a more personal level, I can see myself craving for my favorite foods, especially those that have very little nutritive value. I have to control myself and think of a better way to substitute, for instance fruit for candy bars. I also see myself struggling with procrastination especially when it comes to exercise. There will be mornings when I will not feel excited to go out and do power walking. It is imperative to ask the help of a friend or neighbor to remind and to challenge me to exercise.
Evidence of Effectiveness
The most important evidence for effectiveness is a reduction in weight. I have to be realistic here and not impose an impossible goal. A reduction in weight no matter how small, is already victory in the fight against obesity. Another evidence for success can be the skill to make substitutions and instead of eating junk I will be able to increase the number of whole grains as well as leaner cuts of meat in the meals that I will prepare for the family. More importantly the regular consumption of fruits will help me overcome my addiction to candy bars and sweetened drinks. Aside from eating healthy another keys to success is the newfound joy of wanting to exercise more.
Urgency
The need to change my diet and my lifestyle could not be stressed hard enough. Type 2 diabetes and coronary heart disease is just a few kilograms away. If I will not be able to manage my weight, increase consumption of healthy foods, and exercise regularly then I will be at a higher risk to suffer from the aforementioned medical condition. Although it is hard work to re-engineer my life so to speak, I will experience the benefits in the long run. It is better to work hard and suffer now rather than to pay a steeper price when it comes to medical bills and time spent in the hospital due to symptoms of preventable diseases.
References
Harvard School of Public Health. (2009). The Nutrition Source, Healthy Eating Pyramid: The Bottom Line.
U.S. Department of Agriculture. (2009). Food Pyramid. Web.