Rosalee Brown
THIS IS week five of the battle of the bulge. Oh! How we wish we could let the unwanted fat disappear with the wave of a magic wand, but, in reality, this can only happen with daily, consistent effort. Sandy and Donnette are sharing publicly the struggles that we face in staying healthy in a modern society.
Based on an analysis of their seven-day eating record and their anthropometric data, I suggested a daily food intake from grains, grain products, vegetables, fruits, low-fat dairy foods, meats, poultry, legumes, seeds, fats, oils and sweets. They were told how many portions they should have per day, with the flexibility to distribute them according to their usual eating patterns throughout the day.
AREAS FOR IMPROVEMENT
Based on the assessment done, some areas were identified which could affect their progress and these were pointed out to them. For example, Sandra often missed meals and her meals were often deficient in fruits and vegetables. Donnette, a full-time student, often ate at fast food outlets and she was advised how to make her choices lower in fat and overall calories by avoiding mayo and fries.
They both started out with a bang. In week two of the challenge, Donnette mentioned that she used to practise a vegetarian lifestyle and would like to revert. She was instructed to increase her portions of legumes and soy drink to provide her with adequate protein.
Donnette mentioned that her initial food record was scary, but beneficial, as she identified some of what was causing her cravings. As a student preparing for exams, she has been challenged by time constraint, but has succeeded in improving her portion sizes and reducing sugar, salt and starches. She is still challenged by excess starches.
Sandra has increased her water consumption and reduced excess orange juice. She consumes water before meals to reduce her chances of overeating and has improved her fruit intake and started having more scheduled meals. She eats at least three meals a day, which is an improvement over one and two and has reduced overall portion sizes.
She mentioned that bad food habits are hard to break and when she overeats, she uses a dieter's tea to flush her system. I advised her that this is a dangerous practise, because of the laxative effect, which can interfere with her normal bowel function. She should concentrate on improving one or two habits at a time and not becoming overwhelmed by them all.
Keep reminding yourselves of your goal, talk to yourself, motivate yourself
Continue to record what you eat, and compare it with recommendations. It keeps you, accountable.
Read food labels, you will be surprised at what you are about to eat sometimes.
Do not skip meals, plan ahead, always have some back up food if you are on the run.
Continue to reduce juices, they are a "biggy" on excess calories.
Try quick vegetable soups, which include beans and corns they are hearty and healthy.
Pre-prepare vegetables ahead of time and refrigerate or freeze, or buy frozen varieties.
The microwave can be a good assistant, not just for reheating, it cooks vegetables and even some provisions in a jiffy.
Cook two healthy portions and put away one for that busy evening.
Eat slowly, experience the food, when you chow down, "yu belly full, but yu hungry".
Practise consistency not perfection. Do your best but do not beat up on yourself, enjoy improving your health, don't be stressed by it.
Don't forget activity and relaxation in the mix.
You can do it!
Rosalee M. Brown is a registered dietitian/nutritionist; email: yourhealth@gleanerjm.com.
