Page 13 - Boca Club News - September '21

Boca Club News, Page 13

From The Professionals’ Desks

Reality Check √… Healthy Answers

on Living & Loving Life: “Eat For The Health of It!”

By Dale Brown, B.S., M.A., C.E.C. from your waistline. Not to mention that weight puts added can. When home use smaller plates, and when snacking do
Dale is a motivational speaker who stress on joints that make it more difficult to walk or bend not eat directly from the container.
has spent many years as a Certified down without pain. More Fruits and Veggies – By consuming more fruits and
Life Coach and has written numerous The good news is that making healthy choices could veggies, you should feel less hungry because these foods are
articles and e-books relating to mean a leaner, stronger you in the long run! The key to your filled with nutrients, high fiber and water. Fiber is crucial
self-improvement and ways to build success simply comes down to...maintenance. in preventing constipation, and lowers cholesterol. Add
a high-performance team. Her I tell many of my clients that the answer lies in finding a oatmeal, beans and whole grain foods, along with a variety
education and years of experience in healthy eating plan that provides the best nutrition for your of fruits and veggies.
physical fitness and training of elite body, mind, and soul. It’s not about starving yourself, but Weigh in – Experts suggest weighing in weekly, at the
athletes has enabled her to sharpen her knowledge in many rather learning how to choose the right foods, regardless of same time of day, the same day of the week, on the same
health-related areas. The following is one in a series of where you are. scale, with the same clothes or without, to keep consistency
columns devoted to many topics that deal with the mind/body How can you change your style of eating to be healthier? and reliability. If you prefer to weigh in daily, as I do, don’t
connection and the importance of living a healthy lifestyle. First, let me share a few reality checks when it comes to be discouraged when you find fluctuations from 1-3 pounds
Dale, a Bocaire resident, can be reached at dalebrown@ meeting your goal of a slimmer, healthier you: depending on various factors, such as water retention, heavy
lovingmondays.com.  If you love meat…eat it. If you love carbs, eat them. The eating the day before, or hormonal changes.
Are you still battling the COVID-19 bulge? Recently, a secret is when, how much, and what else to put on your plate. Protein – Don’t underestimate the importance of protein.
friend told me she was still trying to lose the extra pounds  If you’re going to eat carbs, have them before 2:00 PM It’s the ultimate food when it comes to filling you up and
she gained during lockdown. Losing weight is hard to do,  Don’t eat anything after 8:00 PM – give your digestive fueling your body. Healthy proteins are seafood, lean meat,
but even harder after the age of 60. It’s not uncommon system time to do its job. egg whites, yogurt, cheese, soy, nuts, and beans. Proteins
for body shapes to change in your later years of life, and  Cut back on salt and sugar, two silent killers when it help preserve muscle mass and encourage fat burning. Try
much of this change may be due to hormones. For women comes to your diet. to incorporate protein in every meal and/or snack.
it’s estrogen, and for men it’s dealing with the lack of Next, try following these simple tips. Water – You may think you’re hungry, but it might be
testosterone. Regardless of the reasons for weight gain, Clean House – That’s right! Take a look in your pantry, thirst instead. Next time you go for a bag of chips, first drink
no one is happy with love handles, stomach bulge, muscle freezer and fridge, and purge your cupboards of fattening a glass of water or a fruit-infused herbal tea. Try drinking a
reduction, cellulose, or loss of skin elasticity. foods, such as chips, ice cream, and candy. Reduce glass of water before a meal to help curb your appetite and
I’m sure many of you can remember when you felt and temptation by making it difficult to reach for a treat. give you a feeling of fullness.
looked your best. It might be a few decades ago, but to most Stock Up – After clearing your shelves of goodies, Slow is Okay – Think how long it has taken you to get to
of us it seems like yesterday. As you look into the mirror of you’ll have room to stock up on ready-to-eat snacks and your current weight. Don’t be impatient; dropping pounds
truth, or step on the scale of doom, we all wonder: how did meals-in-minutes. Some healthy basics to keep on hand are: takes time. Remember–slow and steady wins the race!
it happen? I remember thinking, “I used to be a size 4 and frozen vegetables, whole-grain pasta, canned tomatoes or Here’s my philosophy: “Life should be enjoyable, and
weighed 110 pounds! I had a great figure then. If only I could beans, bags of salad greens, and whole grain pitas. Having I don’t want to stop doing the things I love to do, like
lose 25 pounds, I might look like that again.” ingredients that you can easily combine in 10 minutes may eating!” Don’t be a slave to a diet that robs you of the joy
After retirement, losing weight is much more than looking keep you from grabbing fast food on the way home. of savoring the foods you enjoy. Learn to understand the
good in a dress. There are many other health issues, such Portion Size – Dining out can be disastrous when it comes nature of healthy eating, make the highest choice possible
as high cholesterol, hypertension, and an increased risk of to portion control. Ask for a box or an extra plate, and make when selecting from a menu, keep it lean and keep it clean.
diabetes that could be mitigated by losing a few extra pounds two meals out of one. Better yet, share with a friend if you Your health depends on it!

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