Archive for the ‘Health News’ Category
How Much Should I Weigh?
Most people overestimate how much weight they can realistically lose, which leads to frustration. To find your happy or healthy weight look back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you’ve gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. “As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight. Instead of focusing on the numbers on the scale, set behavioral goals: “Eat breakfast every day, go for daily walks, eat more fruits and vegetables — when you set behavior goals, they are easier to accomplish and they make you feel good.” Stick with these behaviors for 3-6 months and they will become part of your life.
Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.
As you get to a healthy weight, you can go up to 12 calories per pound.
Your Weight “Set Point”
Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%. This weight range is known as the “set point.” A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range. It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point. It is difficult, but not impossible, to set your range lower. With changes in healthy eating and exercise behavior, you can lower your set point.
Created by Karen Thampoe, MD.
West Houston Internal Medicine
Office located in Katy, Tx
Holiday Food No No’s
- Turkey Skin-Instead have turkey breast or white meat.
- Stuffing-Instead try Wild Rice Stuffing.
- Buttery Mashed Potatoes-Instead use low-sodium, fat free chicken broth.
- Sweet Potatoes Casserole-Instead leave out butter & cut sugar in 1/2.
- Pecan Pie-Instead eat some mixed nuts, if you can’t resist have a small piece without the crust.
- Fancy Finger Foods-Instead chilled shrimp or fresh fruits & vegetables.
- Caramel popcorn-Instead stick to plain popcorn.
- Egg Nog-Instead make a low calorie Egg Nog with skim milk, egg substitutes, & artificial sweeteners.
- Mixed Drinks–Instead make a wine spritzer by adding a splash of wine & sparkling water to pomegranate or cranberry juice. Contributes to fruit serving for the day.
- Cakes & Cookies– Instead whole grain cereal or crackers.
- Milk Chocolates–Instead have a solid dark chocolate with 70% cocoa. Multiple studies suggest a single square or two a day can help prevent heart disease.
The 10% Solution to Weight Loss
Maybe you’ve been struggling — without success — to get down to the size you were in high school or on your wedding day. But do you really need to go that low?
The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).
If you’re overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.
Experts recommend that you try losing 10% the old-fashioned way — by slowly changing eating and exercise behaviors — then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its “set point,” but you’ll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.
Why women should know about stroke
Women and Stroke
Stroke is as much of a threat to women as it is to men. Protect yourself by learning about your risk factors and knowing the signs and symptoms.
It doesn’t get the attention that osteoporosis does.
And there are no pink ribbons or red dress campaigns to raise awareness like there are for breast cancer and heart disease.
Stroke, it might seem, isn’t on the country’s radar as a women’s health priority. But if you’re a woman, it should be on yours.
Each year, about 795,000 people have strokes in America, according to the American Heart Association. About 144,000 deaths are attributed to stroke each year.
Of those deaths, about 60 percent occur in women. For those who survive, stroke is a leading cause of long-term disability.
As a woman, you may have some unique risk factors for stroke. But you also have more power to prevent stroke than you might realize. By learning what puts you at risk and acting quickly if stroke occurs, you may be able to prevent a stroke or avoid its devastating consequences.