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Sensible Health Management Takes Total Lifestyle Approach
by Lucas Shivers
Gaining a healthy lifestyle may not be effortless, but it doesn't have to be complicated. A balanced diet
and regular activity are keys to maintaining a sound health management strategy.
"Weight management must take into account a variety of aspects," said Barbara Lohse Knous, Kansas State
University nutrition educator. "Management strategies should also look at genetic makeup and overall health
to gain a total picture."
Energy level, sleep patterns, breathing and other factors all hinge on a quality diet, Lohse Knous said.
Management Tactics: Lohse Knous points out two priorities in dealing with food intake: what you eat and how
you eat it.
"Healthy eating strikes a balance between all of the food groups represented in the dietary pyramid," Lohse
Knous said. "Remember to eat moderately from all of the food groups to get the nutrients you need."
She recommends spreading meals through the day, instead of concentrating on a single, bigger meal. Instead of
skipping meals when undesirable food is served, she suggests finding substitutes or making do with what is on hand.
The lost art of cooking hinders many from eating healthy, well- balanced meals, she said.
"Many people have lost the ability to shop and prepare food," Lohse Knous said. "A whole piece of the picture
is missing when you don't know how to choose foods and cook them properly. With the lost art of cooking, people
are limited to restaurants and other food services instead of preparing it to individual taste."
Mind and Body: The continuum of health cycles depends both on mental and physical health, she said.
"What we do nutritionally, helps mentally and vice versa," Lohse Knous said.
A healthy mental outlook can help nutrient intake because we are more apt to eat with others, try new foods, and
maintain a healthy diet.
"This is a complex topic," she said. "Oftentimes, people just learn about one point - such as diet or exercise or
another health item - and can't put it all together. Understanding health as a big picture helps us understand that
each of the elements is important."
Diet Dangers: According to the U.S. Food and Drug Administration, more than 50 million Americans will go on diets this
year, with less than 5 percent keeping the extra pounds off in the long run. Low success rates result from misunderstandings
about quick and easy solutions.
"Any product focusing on just one thing is not a sound way to lose weight," Lohse Knous said. "A number of complex issues come
into play. The one-stop methods are not going to work if they do not address them."
Activity Levels: Shifting from images of exercise, the U.S. Department of Health and Human Services has launched a new focus on
activity. The campaign targets 9- to 13-year-old 'tweens' with messages promoting activity and social interaction. Its Website
is www.verbnow.com.
"If children are obese at these ages and do not do anything about it, they will most likely continue into adulthood," Lohse Knous
said. "We can get kids to be more active with a broader range of interests such as bowling, gardening, walking or anything else
that has some more activity to it than sitting in front of a [television or computer] screen."
Incorporating different levels of activity into daily life at an early age can initiate positive lifestyle changes, Lohse Knous said.
"It is important to look at the age group of 9 to 13," she said. "At younger ages, growth is still an issue and should be considered
strongly in deciding if a child needs some help with weight management."
Weight loss occurs with a reduction in the number of eaten calories or an increase in the number of calories burnt off. Lohse Knous's
advice encourages movement activities, with a balanced dietary approach using the U.S. Department of Agriculture's food pyramid.
Use Common Sense Approach To Healthy Lifestyle
Certain strategies can help reduce risks of heart disease, stroke, high blood
pressure, diabetes, and some forms of cancer. General points from the U.S.
Department of Health and Human Services Website at www.hhs.gov to keep in
mind include:
- Any claims that you can lose weight effortlessly are false.
- Low-calorie diets can deprive you of important nutrients and are potentially
dangerous. Unsupervised very low-calorie diets should be pursued only under
medical supervision.
- Fad diets rarely have a permanent effect. Sudden and radical changes in your
eating patterns are difficult to sustain over time.
- To lose weight safely and keep it off requires long-term changes in daily
routines and activity habits. Many experts recommend a goal of losing about
a pound a week.
Before signing up with a diet program, consider asking these
questions:
- What are the health risks?
- What data can you show me that proves your program actually works?
- Do customers keep off the weight after they leave the diet program?
- What are the costs for membership, weekly fees, food, supplements,
maintenance, and counseling? Are any costs covered under health insurance?
Do you give refunds if I drop out?
- Do you have a maintenance program? Is it part of the package or does it
cost extra?
- What kind of professional supervision is provided? What are the credentials
of these professionals?
- What are the program's requirements? Are there special menus or foods, counseling visits or exercise plans?
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K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station
and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the
well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension
offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is
on the K-State campus, Manhattan.
Lucas Shivers, Communications Assistant
lshivers@oznet.ksu.edu
K-State Research and Extension
For more information: Barbara Lohse Knous is at 785-532-0154
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