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Becoming Healthy and Fit For The New Year
Step One:
You must have a Positive (non-quit) Attitude to succeed.
The way that you think and feel about yourself will have an impact on your actions. Regardless of the goal that you have set
for yourself, (i.e. lose 10 pounds, muscle toning, etc.) you must remain realistic, positive and focused on changing your
present physical state.
Step Two:
Do not starve yourself.
Starving oneself is unhealthy and begins a failed attempt to lead a healthy lifestyle. Therefore, you must choose to eat
smart. Healthy eating includes 3 balanced meals. Smart foods include appropriate portions of fruits, vegetables and lean
meats.
Step Three:
Read all food and beverage labels to identify nutritional value, calories per serving, and ingredients.
You may eat smaller food portions or you may have decreased your frequency of eating. However, if you continue to gain
weight or fail to lose weight, this may be the result of consuming more calories than you burn. To lose weight, you must
burn more calories than you consume.
Step Four:
Drink 8-10 glasses of water daily.
Water contains no calories. Therefore, drinking water is not associated with caloric weight gain. Some other benefits of
water are to facilitate in the removal of toxins from the body, and to improve one’s completion.
Step Five:
Avoid junk foods and high-sugar content beverages.
Junk foods provide very little or no nutritional value, but are full of weight gaining calories. These include foods that are high
in saturated fats, complex sugars and carbohydrates.
Examples of foods and beverages with a high calorie content, fat and sugar: candy, potato chips, non-diet sodas, sugary
fruit juices, etc.
Step Six:
Avoid most fried and fast foods.
Healthy eating begins with food choices and preparations that are healthy. Many fried and fast foods contain unhealthy fats
called saturated and transaturated fats that increase one’s risk for weight gain and poor health. They are likely to increase
one’s risk for heart disease by increasing LDL cholesterol (bad cholesterol).
Unhealthy Fats (when frequently consumed)
Foods containing saturated fats: meat, eggs, dairy, oils (coconut, palm), etc.
Foods containing transaturated fats: cookies, cakes, doughnuts, crackers, French fries, margarine, etc.
Healthy Fats
Omega 3 fatty acids: Fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts.
Monounsaturated fats: Olive oil, peanut oil, canola oil, avocados, nuts and seeds.
Polyunsaturated fats: Vegetable oils (corn, sunflower, soy, safflower and cottonseed oils), nuts and seeds.
Step Seven:
Grill, bake, broil or steam foods.
Grilling, baking and broiling are healthy ways to prepare foods of which most fat is removed as it is cooked.
The “Lean Mean Fat Grilling Machine” by George Foreman is a great example of a grilling device that allows most of the
animal fat to run off of the meat while grilling which results in healthier food preparations.
Steamed vegetables are healthy because nutrients are not lost when compared to boiling and fats are not added when
compared to sautéed or fried preparations. However, the healthiest foods are those without preparation…raw vegetables
and fruits.
Step Eight
Avoid Fad Diets.
It is a known fact that some diet medications have caused physical harm and death. For example, Fen-Phen was
responsible for several cardiac injuries and deaths by prescription users before it was taken off of the market. More
recently, the over-the-counter weight loss supplements under the name of Hydroxycut were also taken off of the market
after these products were associated with liver injury and death.
There are numerous diet choices and weight loss medications on the market. However, every diet-plan and every weight
loss medication is not intended for everyone’s use. If your best diet plan is medication, your management should be
structured under the guidance of a physician. You should never take a weight loss medication (or any medication) that has
been prescribed for someone else.
Step Nine
Aerobic exercise.
Begin aerobic exercise, at least 30 minutes daily, if you do not have any health restrictions that could be a contraindication.
If you are unsure of your health status, schedule a physical examination with your health care provider. Examples of aerobic
exercise are Jogging, running, bicycling, etc.
Step Ten
Maintenance.After you have reached your goal, do not stop!
You must maintain your fitness and good health habits. This is a positive life style change and your body will desire to feel
fit.
You do not want to return to your previous physical state. Choose a friend to help you, an encouragement partner! This
person will be there for you to keep you on the right track.
You can do it because you deserve to be healthy and fit!
Dr. Lori Gore-Green
OB/GYN
Step One:
You must have a Positive (non-quit) Attitude to succeed.
The way that you think and feel about yourself will have an impact on your actions. Regardless of the goal that you have set
for yourself, (i.e. lose 10 pounds, muscle toning, etc.) you must remain realistic, positive and focused on changing your
present physical state.
Step Two:
Do not starve yourself.
Starving oneself is unhealthy and begins a failed attempt to lead a healthy lifestyle. Therefore, you must choose to eat
smart. Healthy eating includes 3 balanced meals. Smart foods include appropriate portions of fruits, vegetables and lean
meats.
Step Three:
Read all food and beverage labels to identify nutritional value, calories per serving, and ingredients.
You may eat smaller food portions or you may have decreased your frequency of eating. However, if you continue to gain
weight or fail to lose weight, this may be the result of consuming more calories than you burn. To lose weight, you must
burn more calories than you consume.
Step Four:
Drink 8-10 glasses of water daily.
Water contains no calories. Therefore, drinking water is not associated with caloric weight gain. Some other benefits of
water are to facilitate in the removal of toxins from the body, and to improve one’s completion.
Step Five:
Avoid junk foods and high-sugar content beverages.
Junk foods provide very little or no nutritional value, but are full of weight gaining calories. These include foods that are high
in saturated fats, complex sugars and carbohydrates.
Examples of foods and beverages with a high calorie content, fat and sugar: candy, potato chips, non-diet sodas, sugary
fruit juices, etc.
Step Six:
Avoid most fried and fast foods.
Healthy eating begins with food choices and preparations that are healthy. Many fried and fast foods contain unhealthy fats
called saturated and transaturated fats that increase one’s risk for weight gain and poor health. They are likely to increase
one’s risk for heart disease by increasing LDL cholesterol (bad cholesterol).
Unhealthy Fats (when frequently consumed)
Foods containing saturated fats: meat, eggs, dairy, oils (coconut, palm), etc.
Foods containing transaturated fats: cookies, cakes, doughnuts, crackers, French fries, margarine, etc.
Healthy Fats
Omega 3 fatty acids: Fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts.
Monounsaturated fats: Olive oil, peanut oil, canola oil, avocados, nuts and seeds.
Polyunsaturated fats: Vegetable oils (corn, sunflower, soy, safflower and cottonseed oils), nuts and seeds.
Step Seven:
Grill, bake, broil or steam foods.
Grilling, baking and broiling are healthy ways to prepare foods of which most fat is removed as it is cooked.
The “Lean Mean Fat Grilling Machine” by George Foreman is a great example of a grilling device that allows most of the
animal fat to run off of the meat while grilling which results in healthier food preparations.
Steamed vegetables are healthy because nutrients are not lost when compared to boiling and fats are not added when
compared to sautéed or fried preparations. However, the healthiest foods are those without preparation…raw vegetables
and fruits.
Step Eight
Avoid Fad Diets.
It is a known fact that some diet medications have caused physical harm and death. For example, Fen-Phen was
responsible for several cardiac injuries and deaths by prescription users before it was taken off of the market. More
recently, the over-the-counter weight loss supplements under the name of Hydroxycut were also taken off of the market
after these products were associated with liver injury and death.
There are numerous diet choices and weight loss medications on the market. However, every diet-plan and every weight
loss medication is not intended for everyone’s use. If your best diet plan is medication, your management should be
structured under the guidance of a physician. You should never take a weight loss medication (or any medication) that has
been prescribed for someone else.
Step Nine
Aerobic exercise.
Begin aerobic exercise, at least 30 minutes daily, if you do not have any health restrictions that could be a contraindication.
If you are unsure of your health status, schedule a physical examination with your health care provider. Examples of aerobic
exercise are Jogging, running, bicycling, etc.
Step Ten
Maintenance.After you have reached your goal, do not stop!
You must maintain your fitness and good health habits. This is a positive life style change and your body will desire to feel
fit.
You do not want to return to your previous physical state. Choose a friend to help you, an encouragement partner! This
person will be there for you to keep you on the right track.
You can do it because you deserve to be healthy and fit!
Dr. Lori Gore-Green
OB/GYN
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| Dr. Lori Gore-Green |
| Do you have a question about your female health, ask Dr. G.G. Submit your question below, and have Dr. G.G. answer online. |