Health Tips

Watching Your Waistline

Over the past several decades many things in our American culture have gotten bigger, our houses, our vehicles, and our TVs, to name a few. But the one thing that has gradually increased that may impact our country the most is our waistline.

The current obesity epidemic rivals cigarette smoking in expenditure of health care dollars spent and threatens to change our way of life for many generations. While our waistlines have gotten bigger, there have been countless fad diets and quick weight loss scams that have come and gone to support a billion dollar weight loss industry. So why is being overweight or obese bad, and why do so many people struggle with weight loss?

There are many ways to measure obesity; two of the most common are BMI (body mass index) and your waist measurement. The higher your BMI number is the higher your risk is of developing many chronic diseases and disorders. BMI does not consider body composition and may be inaccurate for people under 5 feet tall or older adults. The waist measurement is taken just above the hip bone, close to the naval. The goal for men is less than 40 inches and a waist less than 35 inches for women. An elevated BMI or waist measurement is associated with an increased risk of developing the following:

• Heart Disease and Stroke
• Type II Diabetes
• Hypertension
• Sleep Apnea
• Several types of Cancer
• Alzheimer’s Disease
• Orthopedic problems and Arthritis

Weight loss is not easy for most people. Up to 70% of the population attempt weight loss every year in one form or another. Only 20% are successful at losing the weight and keeping it off. Fad diets and “magic” weight loss pills that promise quick weight loss are not healthy or safe.  Slow, steady weight loss is much more effective for the long term. One-half to two pounds per week is appropriate for most people. Focus on lifestyle changes that you can maintain instead.

No More New Year's Resolutions

Does your "New Year's Resolution" list look the same as it did last year? Studies show that 98% make resolutions with good intentions, but 85% fail to achieve their goals. Albert Einstein defined insanity as doing the same thing over and over again expecting different results. Most goals are unachievable because they are unrealistic and poorly thought out. Successful goals are based on behavior changes that focus on lifestyle changes and made using the SMART concept:

Specific- Goals must be specific. Instead of saying that you will start an exercise program, set a goal of walking on the treadmill for 15 minutes a day 3 times this week, increasing 5 minutes each week until you reach 30 minutes a day.

Measureable- In order to determine if the desired outcome has been reached, or to what degree, the goal needs to be measureable. Instead of making a goal to cut down on fast food intake, make the goal of cutting down from 3 days per week to 2 days per week.

Action-based- Never use the words "may", "try", or "maybe" when writing goals.  "Do" is the desired action-based word. Remember to set your goals specific to YOUR needs and wants, not someone else's.

Realistic- Many goals fail because they are unrealistic. Large amounts of weight loss, strenuous exercise routines, and drastic changes in diet are some examples. Nothing defeats the change process faster than unrealistic, unachievable goals. Remember, gradual change leads to permanent change.

Time-line- When setting your goals, start with weekly goals and a set of 3-month goals describing where you want to be at that time. The weekly goals should be reassessed every week and adjusted if need be. Baby steps build the foundation that leads to success.

Most New Year's Resolution's fail within 15 weeks, but by setting SMART goals you can achieve and maintain lifestyle changes that will lead to improved wellness and health.

Allergy Season

If spring and fall send your seasonal allergies into a spin, many experts say look to Mother Nature for relief that can be as comforting and easy as a day at the beach.

Whether it's the long-awaited change of winter into spring, or the quiet fading of summer into fall, for many folks the changing of the seasons means more than just vacation plans and a new wardrobe -- it signals the start of seasonal allergies.

Sneezing, wheezing, runny nose, and itchy, watery, red eyes -- these are just some of the symptoms that more then 35 million Americans face each year as the pollen from trees, grass, flowers, and plants makes its way into the air.

For many, relief is just a drugstore counter away -- with a wide array of traditional medications available to help. However, for an increasing number of allergy sufferers the road to relief is best paved by Mother Nature, with a variety of all-natural treatments that studies show can help -- often without many of the troubling side effects ascribed to traditional care.

Many naturopathic options are available at www.webmd.com/allergies/features/natural-allergy-relief.

Summer Snacking 

Summertime and the eating is easy... With barbecues and baseball games, the summer months bring their characteristic foods: hotdogs, ice cream, fresh fruit and more. Try the attached recipes as a healthy alternative.

Keeping Children Safe In, On, and Around the Water

• Maintain constant supervision. Watch children around any water environment (pool, stream, lake, tub, toilet, bucket of water), no matter what skills your child has acquired and no matter how shallow the water. For younger children, practice "Reach Supervision" by staying within an arm's length reach.
• Don't rely on substitutes. The use of flotation devices and inflatable toys cannot replace parental supervision. Such devices could suddenly shift position, lose air, or slip out from underneath, leaving the child in a dangerous situation.
• Enroll children in a water safety course or Learn-to-Swim classes. Your decision to provide your child with an early aquatic experience is a gift that will have infinite rewards. These courses encourage safe practices. You can also purchase a Water Safety Handbook at the Red Cross Store.
• Parents should take a CPR course. Knowing these skills can be important around the water and you will expand your capabilities in providing care for your child.