Tossing the Junk
“A healthy diet is an especially important consideration in the African-American community, where there is a high rate of diabetes and hypertension,” says Shirley Kindrick, PhD, RD, LD, team leader of the OSU Center for Wellness and Prevention.
“And a diet high in fruits and veggies can be more effective and far less expensive than medications.”
Still, healthy foods can be pricey. Liz Weinandy, MPH, RD, LD, outpatient dietitian in OSU Medical Center’s Department of Nutrition Services, offers some suggestions: Instead of changing your diet completely, focus on cutting back on the fats, sugars and salt you use to prepare the healthy foods you do eat. If you enjoy greens and sweet potatoes, for instance, cut down on the salt and use healthy oils to prepare them. Limit fried foods to once or twice a week. And take it slow, she cautions. “If you go straight into lower fat and sodium immediately, you’ll dislike your diet,” she says. “But if you gradually reduce, less salty, fatty and sugary foods will begin to taste good with time.”
Stay on the ball
These expert workout tips come from James “Randy” Crawford II, ACSM HFS, a personal trainer and exercise physiology technician at OSU’s Center for Wellness and Prevention:
1. Keep short-term and long-term exercise goals.
2. Keep an exercise journal or log to monitor progress properly.
3. Use music or entertainment to get through an exercise program.
4. Have a healthy snack for pre- and postworkout.
5. Take a water bottle and use it.Even slight dehydration impacts strength and endurance.
Ask Your Advocate
Angela Turner, MD
Q. What are your weight loss program dos and don’ts?
A: Do team up with your doctor.Have heart, blood and thyroid tests to be sure you’re not missing any diagnosis that can thwart your weight loss. Begin with portion control; work up to salt restriction and lowering cholesterol. Start with a light exercise program such as walking five days per week for 45 minutes. Don’t look for a shortcut to losing weight; there isn’t one.
For more information about scheduling an appointment atCarePoint East Family Medicine or with Dr. Turner, call 800-293-5123.