| | |  | Nutrition
When it comes to the secrets of living a healthy life, it seems that there are no secrets. From diet gurus to celebrities, everyone seems to have the answers on healthy living. Since the 1980s, the United States government has taken initiative to encourage healthy lifestyles.
As a physician, even though it's not my primary specialty, I feel obliged to offer my patients the best advice when it comes to exercise and nutrition.
Below you will find a round-up of the government’s latest key recommendations from the publication, Dietary Guidelines for Americans, 2010:
Eat Well
Calories, Calories, Calories
In recent years, obesity has been a national concern, since it has been associated with serious conditions like cancer, heart disease, and type 2 diabetes. Controlling total calorie intake is essential to maintaining ideal body weight. If you are trying to lose weight, you will need to expend more calories than you take in. This means getting plenty of exercise and cutting down on foods high in calories.
So how many calories should you be consuming? This is where I come in to play as a physician. I am not a bariatric surgeon, but as an extreme enthusiast in fitness, I can help patients determine metabolic needs to avoid obesity. Simply by reviewing personalized charts, the goals can be achieved. We will aim to meet calorie needs, but not exceed them.
Foods to Enjoy
When it comes to diet, it is recommended to eat a lot of vegetables and fruits over processed foods. The more colorful the better, like a rainbow. When preparing a meal, try and fill half your plate with fruits and vegetables. Eat a lot of whole grains. Drink more milk and focus on low-fat or fat-free milk. Balance your diet and when you know what is in your food it is okay to eat certain fats. Power up on protein: seafood, lean meats, poultry, beans, and soy products. All this and more, as a physician I can help you navigate through the complexities, and offer personalized guidance.
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| | | Fitness
Exercise Well
A nutritious diet and exercise go together for maintaining a healthy lifestyle. To achieve and maintain a healthy body weight, adults should aim for 150 minutes of moderate to intense physical activity each week. Some examples of activities are brisk walking, biking, and swimming. Before starting any kind of exercise program be sure to check with your internist, but as a runner and triathlete I can guide you in exercise patterns of efficiency.
Be Well
Guidelines provide the foundation for a healthy lifestyle. But living healthy takes discipline and a positive attitude. That's where as an athlete and surgeon I use the opportunity to help patients with the process. If needed, I will guide you to professionals, like a dietitian or fitness trainer, which can be helpful in keeping you motivated and on track for reaching your health goals. Remember: healthy lifestyle should not be a chore, but something FUN!
Make exercise fun
A weekend hike, a lunch-hour walk with co-workers, or a pick-up game of basketball with your neighbor are just some ideas. And when mealtimes roll around, put on your creative chef hat! Come up with new approaches to breakfast, lunch, and dinner menus that incorporate fresh, nutrient-dense foods, and get friends and family involved in preparing meals. Help us help you. Armed with guidance, support, and motivation, a healthy lifestyle is within your reach!
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