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Issue 4, 1999
Obesity
Declared
A National Emergency
Experts who recently
gathered in Washington D.C. for the first annual conference on obesity
and public policy declared obesity a national emergency. Calling
the vast number of overweight Americans a “ticking time bomb
in the health care system,” obesity experts charged that the
government has ignored this epidemic too long. The nation’s
Surgeon General is already convinced, “Obesity is a major public
health problem in this country and one that deserves much more attention
than it receives.”
More than half of adult Americans, about 97 million, are estimated
to be overweight. Of those, 39 million are considered obese, or
more than 30 pounds overweight. More than 20 percent of children
are overweight, a number that has doubled in recent decades.
Extra pounds are more than unsightly. They contribute to 300,000
deaths each year. In other words, 900 people die from problems related
to obesity each day. Furthermore, the annual cost of treating health
problems related to obesity has been estimated at $100 billion.
Obesity researchers puzzle over why obesity is at a record high.
Geneticists have shown genes are partly responsible for obesity
but that weight is also affected by diet and lifestyle. The steep
increase in weight gain over the past 20 years cannot be explained
by genes. However, studies on activity are crystal clear. American
adults and children are far less active than they used to be. One
study showed that the more television children watch, the heavier
they are likely to be.
Obesity is a worldwide epidemic, affecting all countries and all
ethnicities. It is a serious problem that should not be ignored.
Break
that Bad Habit!
New Year’s.
Your
birthday.
Summer.
Tomorrow?
Just when is the best
time to break a bad habit? Sooner or later? Now or never? There
is no easy answer. There’s a fine line between choosing a comfortable
time to break your bad habit and procrastinating endlessly. Generally
speaking, you will have the best chance for success if you choose
a date within a month after you’ve completed the prep work
and made your decision to break your bad habit. The longer you wait,
the less likely your attempt will be successful.
Furthermore, some people
find that taking action on a Monday not only starts the week out
with an energizing bang, but the busy days that follow help distract
them from temptation. Others choose a Saturday, when stress levels
tend to be lower and more time is available for self-reflection
and self-motivation. But the truth is, one day is as good as any
other day when it comes to breaking a bad habit.
Only you know when you’ll
be ready to take action, and under what conditions you’re most
likely to flourish. You might find it hard to curb cravings for
special foods during the holidays. However, if you plan to cut out
a special food on March 11, you could start right then!
Lastly, protect against
procrastination. There will never be a “perfect” moment
to make a dramatic change in your behavior. Life is complicated
and it’s bound to stay that way. Take out your calendar, choose
a date, draw a big circle around the date, and stick to it. No excuses.
Exercise
and Well-Being
One of the many benefits
of exercise is its effect on mental well-being. Numerous studies
have found that physical activity can not only improve mood and
reduce anxiety, but also help relieve or possibly prevent clinical
depression. According to a U.S. Surgeon General’s report in
1996, inactive people “are twice as likely to have symptoms
of depression” as more active people.
How can exercise reduce
symptoms of depression? Exercise affects many brain chemicals that
influence mood. It also boosts endorphins, which have been linked
to an elevation in mood. An exercise program can also help the body
adapt to the physical/psychological effects of stress. A boost in
self-esteem and a sense of control and accomplishment often accompany
progress in an exercise program. Some people who start exercising
may benefit from the social contact, while others may prefer activities
that let them be alone. Exercise may also help people sleep better
(provided it isn’t done right before bedtime) and lose weight
if they’re overweight. Both can improve mood. Or it simply
may be that exercise helps distract people from their anxieties.
In any case, depression
is a treatable disease that often requires a variety of approaches.
Exercise cannot replace psychotherapy or medication, especially
if you are severely depressed. However, inactivity isn’t good
for your body or your psyche. If you are mildly or moderately depressed,
see if exercise helps. Choose an exercise plan that’s realistic
and practical. Don’t set excessive goals that you can’t
meet, which will make you feel even worse. Find activities that
are pleasurable. And even if your workouts don’t improve your
mood, keep in mind that they are making you healthier.
Get
Strong to Stay Healthy
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Use it or lose
it! Have you heard this phrase before? This message can apply
specifically to your muscle strength. The benefits of physical
activity are many, including improvement of heart health,
reducing the risk of certain cancers, and weight management.
Increasing the strength of your muscles also has numerous
health benefits. At around age 30, all of us gradually lose
muscle mass and begin to add fat tissue. Strength training
can reverse this natural process because muscle is the body’s
furnace and will boost one’s metabolic rate. The equation
is very simple: More muscle = improved calorie burning; More
body fat = poor calorie burning.
Studies have shown that strength training can also minimize
bone loss that accompanies aging. It is especially beneficial
to women who experience a more rapid acceleration of bone
loss as they age. Strength training also helps the elderly
maintain balance and mobility. Thus, senior folks are more
likely to stay active, injury-free and independent. Other
recent studies have found that men and women in their 80’s
and 90’s have dramatic improvements in muscle strength
through simple exercises.
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People of
all ages, body types and even those who are wheelchair-bound can
do simple weight lifting sessions at home. You can purchase small
free weights or do exercises like push-ups and lunges which use
your own body as resistance. You can also start by holding small
food cans in your hands and doing three sets of six arm curls. When
those get to be too light, advance to plastic gallon milk containers,
half filled, then up to completely filled with water. Since proper
form is important to prevent injury, you may need to join an organized
exercise program at a local gym until you feel comfortable doing
it alone. Strength training does not take a lot of time. Studies
have shown that as little as 20 to 30 minutes one day a week can
improve your health, although two to three days is preferable.
As with
all exercise programs, consult with your physician before starting
a strength training program. When combined with a healthy meal pattern
and aerobic exercise, strength training can enhance the quality
of your life.
Marlene O. Nash, M.S., R.D.
Bucks County Extension Agent
Cabbage:
Cruciferous and Cancer-fighting
Cabbage continues to
be an inexpensive food that is easy to grow, is tolerant of cold,
and keeps well. Cabbage is a member of the large family of cruciferous
vegetables, which are rich in nutrients. Like other cruciferous
vegetables (Brussels sprouts, cauliflower, broccoli and kale), which
are characterized by thick, water-storing stalks and leaves, cabbage
is high on the list of anti-cancer foods. Along with vitamin C it
contains significant amounts of nitrogen compounds known as indoles,
as well as fiber—both of which appear to lower the risk of
various forms of cancer. Hundreds of varieties of cabbage are grown
throughout the world, but in American markets you will find three
basic types: green, red, and Savoy.
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Creamy
Cabbage Soup
1 small head
of cabbage (approximately 1 lb.)
1 medium onion, chopped
4 oz. turkey smoked sausage, sliced
4 cups chicken broth, fat removed
3/4 cup cold skim milk
1/4 cup unbleached flour
1/4 tsp. pepper
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Chop cabbage. Combine cabbage, onion, sausage, and chicken broth
in a large saucepan. Simmer until vegetables are tender. Combine
skim milk with flour in a covered container and shake well to prevent
lumps. Stir into soup along with pepper. Heat until bubbly.
Yield:
7 1/2 cups (5 servings)
One Serving: 1 1/2 cups
Per serving: 121 calories
15 grams carbohydrate
11 grams protein
2 grams fat
Exchanges: 1/2 starch, 1 lean meat, 1 vegetable
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