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Healthy Lifestyle Strategies

Genetics plays a small role in determining if you will end up with cancer, heart disease, or diabetes. Lifestyle factors (diet and exercise) are more important!

Center for Disease Control predicts that if the current trend continues 1 out of 3 children born in the year 2000 will develop diabetes in their lifetime!

Health Consequences of being Overweight

Overweight (BMI 25-29) and obese (BMI >30) individuals are at increased risk for many diseases and health conditions, including the following:
  • Hypertension (high blood pressure)
  • Osteoarthritis
    (a degeneration of cartilage and its underlying bone within a joint)
  • Dyslipidemia
    (for example, high total cholesterol or high levels of triglycerides)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast, and colon)
Body Mass Index (BMI): A measure of an adultís weight in relation to his or her height, specifically the adultís weight in kilograms divided by the square of his or her height in meters.

Two thirds of all cancer can be prevented by adequate intake of fruits and vegetables. Over our lifetime we have a 39% chance of being diagnosed with cancer and 20% will die from cancer. This means that in a room of 30 people twelve people will end up with cancer. However, if we all start eating five to nine servings of fruits and vegetables only four of us will end up with cancer.

TOP food choices

  • dark green leafy vegetables: kale, spinach, collards, etc.
  • berries: blueberries is an excellent anti-oxidant
  • orange vegetables (high in carotenoid anti-oxidants): carrots, pumpkin, butternut squash, peaches
  • beans, lentils (fiber, low fat protein source)
  • cruciferous vegetables (help with PMS and menstrual discomforts): broccoli, kale, brussel sprouts, cauliflower, mustard greens
  • fish to provide omega 3 fatty acids and DHA which improves brain function
  • whole grains (no white flour): brown rice, quinoa, oats, whole wheat, cornmeal
  • tofu, soybeans (fiber, low fat protein source)
  • tomatoes, watermelon (high in lycopene - a good antioxidant
  • almonds, walnuts, pumpkin seeds, flaxseed, to provide essential fatty acids that reduce inflammation

Exercise

  • Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
  • Park the car farther away from your destination.
  • Get on or off the bus several blocks away.
  • Take the stairs instead of the elevator or escalator.
  • Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
  • Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
  • Perform gardening or home repair activities.
  • Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
  • Exercise while watching TV (use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
  • Dance to music.
  • Keep a pair of comfortable shoes in your car and office. You'll be ready for activity wherever you go!
  • Excercise Tips From NJ Department of Health


Other Resources

Twelve Step Programs

  • Overeaters Anonymous

    Overeaters Anonymous offers a program of recovery from compulsive eating using the Twelve Steps and Twelve Traditions of OA. Worldwide meetings and other tools provide a fellowship of experience, strength and hope where members respect one anotherís anonymity. OA charges no dues or fees; it is self-supporting through member contributions.

    OA is not just about weight loss, weight gain or maintenance, or obesity or diets. It addresses physical, emotional and spiritual well-being. It is not a religious organization and does not promote any particular diet.

    OA members differ in many ways, but we are united by our common disease and the solution we have found in the OA program. We practice unity with diversity, and we welcome everyone who wants to stop eating compulsively. Welcome to Overeaters Anonymous. Welcome home.

  • Anorexics and Bulimics Anonymous
  • Eating Disorders Anonymous
  • Food Addicts Anonymous (FAA)
  • Food Addicts in Recovery Anonymous (FA)

Eating Disorder Treatment

  • American Addiction Centers Eating Disorder Treatment Guide
    Experts at the American Addiction Centers have created an easy-to-navigate comprehensive guide on the subject of eating disorder treatment. You'll find that it includes dozens of authoritative sources, and covers the most commonly asked questions of families and individuals affected by eating disorders. I don't have any experience with the American Addiction Centers, so cannot offer an endorsement, but their guide is quite informative and concise. Enjoy!