Healthier Columbus

Healthier Columbus

How to make our town healthier?  Lose weight!!  We need sidewalks – our community has discouraged walking.  We have recently seen the development of new opportunities.   The development of our parks as safe places for individuals who want to burn off excess weight.  Our rails to trails projects are providing opportunities to individuals for walking and biking.  Our enclosed malls are opening early to permit our folks to walk in comfort and safety.

Among adults who were informed by there family doctor that they were obese, about nine of 10 said their family doctor recommended they lose weight. But about one in three of these individuals said their physician never discussed how to lose weight.
The findings from both surveys also indicate that physicians and patients agree that establishing a 5 to 10 percent goal for weight loss would benefit patients' overall health. More than 90 percent of physicians and 80 percent of patients who consider themselves overweight agree that the risk of disease is reduced a great deal or somewhat after a 5 to 10 percent weight loss.  How to get that 10 % off?  Weight is like a checking account.  Deposit more – the account grows.  Withdraw more – the account shrinks.

Manage deposits - Cut down on calories – especially sugars  – avoid the 5 white guys – white sugar, white potatoes, white rice, white bread and white pasta.  When you eat out – vegetables and salad (watch the dressings) are important – down play the appetizer and the dessert.  Split an main course – take left overs home for tomorrow rather than overeat tonight.  Avoid drive up windows.

Withdraw more – take stairs (Up one floor and down two floors rather than take the elevator) Park farther away from the door.  Exercise walk 4 to 5 times a week – the amount is not as important as the consistency.  Get a partner and remind and encourage one another.

Calculate weight – Men get 110 pounds for their first 5 feet of height and 6 pounds for each inch over that.  So a 5'8" male should be around 135 to 150 pounds.

Women get 100 pounds for their first 5 feet of height and 5 pounds for each inch over that.  So a 5'4" female should be around 120 to 130 pounds.

Remember, the journey of 1000 miles begins with one step.  Good luck!!

Dietary guidelines are reviewed and updated every five years by the U.S. Department of Agriculture, or USDA, and HHS. The agencies will use the advisory report, "Dietary Guidelines for Americans, 2010," by the USDA's Center for Nutrition Policy and Promotion

On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains and sodium," the report says.

The report notes that sugars and solid fats contribute about 35 percent of calories to the American diet. Furthermore, the top energy source for adults ages 19 years and older and for children ages 4-13 years is grain-based desserts.
The committee summarized its recommendations by highlighting the following four priorities:

  • reduce overweight and obesity by reducing overall calorie intake and increasing physical activity;
  • shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds and to one that emphasizes increased intake of seafood and fat-free and low-fat milk and milk products and consumption of only moderate amounts of lean meats, poultry and eggs;
  • significantly reduce intake of foods containing added sugars and solid fats;
  • reduce sodium intake;
  • eat fewer refined grains, especially those in foods with added sugar, solid fat and sodium; and
  • meet the "2008 Physical Activity Guidelines for Americans" issued by HHS.

 The committee suggested that the current goal of consuming less than 2,300 milligrams of sodium per day should be reduced to 1,500 milligrams. The committee referred to a recent report from the Institute of Medicine for methods to achieve this level through gradual reductions.

The committee also advised Americans to consume less than 7 percent of their calories from saturated fat, down from existing recommendations of less than 10 percent of calories from saturated fats.

Committee members said Americans consume less than the recommended amount of several vitamins and minerals, but they specifically identified fiber, potassium, vitamin D and calcium as items of concern because of evidence that low intake is directly related to important health issues.