6 steps to losing weight and gaining hope

As her sadness lessened, her motivation to take better care of herself returned. Here is what she did and recommends to journey into fitness and weight loss.

In  other posts I  defined obesity  and explained how it can harm our health.

What is obesity and why does it matter? 
Waist size matters
BMI Chart created by Vertex42.com. Used with permission.
BMI Chart created by Vertex42.com. Used with permission.

Obesity revisited

Some people who are overweight just want to lose the excess weight and are not that concerned about the health risk if they don’t. No wonder the weight loss business is a multi-million (billion?) industry. When patients  ask me for weight loss help, I tell  them if I knew a 100% successful method for losing weight, I would be wealthy, and probably not  working anymore. I have patients who successfully lose weight, with and without my help, and unfortunately just as many who don’t. Most of the ones who lose weight do it simply-

  • They change what, how much, and how they cooked and ate.
  • They start,increase, and continue being physically active.
a walking trail in a park
How one woman lost weight and regained her life

In the May 2015 issue of American Family Physician, a  doctor shared the story of a woman whose life events made her feel sad and overwhelmed; she turned to food for comfort.  Combined with a sedentary lifestyle, she gained weight. After a health scare, she took her doctor’s advice to see a nutritionist and begin exercising- 10 minutes daily.

For her emotional turmoil she turned to a counsellor, her rabbi and friends.

“I saw a counselor every week who let me cry and express my emotions.”

As her sadness lessened, her motivation to take better care of herself returned. Here is what she did and recommends to journey into fitness and weight loss.

  1. Remove junk food from the house; replace with healthier choices.
  2. Keep chopped up fruit and vegetables available in the refrigerator.
  3. Bake, broil, poach, or steam meats and vegetables.
  4. Eat from small plates.
  5. Try different activities- walking, dancing, exercise videos,
  6. Find a role model to inspire you.
yogurt-387454_640

Do a good deed, no matter how small, every day. Nothing will taste as good as it feels to watch another person appreciate your mitzvah” ( mitzvah- a good deed) 

A.G.
Close-ups: Losing Weight and Motivating Others

sharing the HEART of living healthy

I appreciate all of you who are following Watercress Words, and if you aren’t I invite you to join the wonderful people who are. You can meet some of them in the sidebar, where you can click on their image and visit their blogs. Use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me.

Dr Aletha

What is a Powerhouse Vegetable?

They defined “powerhouse fruits and vegetables” as those highest in nutrients, specifically the minerals potassium, calcium, iron and zinc and vitamins A,B,C, D, E and K.

Eat more fruits and vegetables

Nutrition experts recommend fruits and vegetables in the treatment  and prevention of several chronic diseases – diabetes, hypertension, high cholesterol, heart disease,  and cancers. The greatest health benefits have been attributed to the green leafy, yellow/orange, citrus and cruciferous varieties.

A 2014 research study tried to determine exactly which fruits and vegetables were most likely to keep us healthy.

Researching powerhouse vegetables

A 2014 research study tried to determine exactly which fruits and vegetables were most likely to keep us healthy.

They defined  “powerhouse fruits and vegetables” as those  highest in nutrients, specifically the minerals potassium, calcium, iron and zinc and vitamins A,B,C, D, E and K. They looked at the percent daily value  (DV) of these nutrients  per 100 grams ( 3.5 ounces) of each food.

The Food and Drug Administration defines foods providing 10% or more DV of a nutrient as good sources of the nutrient, or nutrient dense.

What foods are nutrient dense? 

41 out of 47 vegetables satisfied the powerhouse criterion .

from 70% to 100% nutrient dense

  • cruciferous –watercress, Chinese cabbage, collard green, kale, arugul
  • green leafy-(chard, beet green, spinach, chicory, leaf lettuce groups

from 24% to 62% nutrient dense

  • Other greens-collard, mustard, and turnip, kale, broccoli, pumpkin, and brussels sprouts

from 10% to 22% nutrient dense

  • Yellow/orange-carrot, tomato, winter squash, sweet potato, allium -scallion, leek,
  • citrus-lemon, orange, lime, grapefruit
  • berry- strawberry, blackberry groups

less than 10%

  • Raspberry
  • tangerine
  • cranberry
  • garlic
  • onion
  • blueberry

So, besides the fact that fruits and vegetables taste good, here is another good reason to eat them.

You can read a summary of the article with a list of all the vegetables studied with their nutrient density at this link-

 Preventing Chronic Disease | Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach – CDC.

plate of vegetables
Healthy food choices don’t have to be difficult

Less red meat + more vegetables = less cancer

Need ideas for cooking vegetables? Here are cookbooks to consider (Using these affiliate links costs you nothing extra, and the commision helps fund this blog’s mission)

Vegetable of the Day

Eat Your Vegetables

sharing the HEART of healthy eating

I appreciate all of you who are following Watercress Words, and if you aren’t I invite you to join the wonderful people who are. You can meet some of them in the sidebar, where you can click on their image and visit their blogs. Use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me.

Dr Aletha

And please consider these affiliates which support this blog if used

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