Emily Living
Focus
FRANCES
ALLOWAY
Delaware Co.
Cooperative Extensioi
Holding Down Your Weight
Most of us have gained some
weight over the years. Some sta
tistics show that the average per
son gains about a pound a year
after age 30. Some have gained
significant weight around events
such as pregnancy, quitting
smoking, or loss of a family
member. Any way we look at it,
we now weigh more than we did
in our early twenties.
The most recent weight and
dietary survey of the U.S. popu
lation (NHANES II) found that
more than half of the adults are
overweight, and the average
child is five pounds heavier than
10 years earlier!
Not surprisingly, the incidence
of Type II diabetes, which is
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strongly linked to obesity has
also risen. Other health risks that
increase with obesity include hy
pertension and related cardiac
disease, asthma, some cancers
and arthritic diseases.
So why are we not trying hard
er to control our weight?
None of these chronic condi
tions or diseases will increase our
quality of life in the future.
Weight maintenance comes
down to a simple formula of en
ergy (food) consumed equaling
that being expended (physical ac
tivity and basil metabolism).
Most of us don’t know how many
calories we eat or how many cal
ories we burn in activity but
could find out by consulting a
registered dietitian or gym with
trained staff.
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All of the successful weight
loss programs include food di
aries, a record of what you eat
each day that lets you see where
you might make simple changes
that would reduce the calories
that you eat. It might be as sim
ple as substituting sweetened
drinks such as soda or iced tea
with water or the diet version.
Many of us were more active
when our children were young.
Lifting toddlers and picking up
their toys, walking to the park
and coaching Little League are
all activities that expend energy.
As children grow up, we may
drive them to more of their activ
ities. When they move out, we
have less household chores and
may spend more time watching
television, reading or using the
computer.
Unless we stay physically ac
tive over the years, our body
composition changes to include
more fat and less muscle.
Muscle uses more energy than
fat so our energy expenditure de
creases.
It sounds like nature is work
ing against us. In some ways, it
is. Our current society is also try
ing to sabotage our efforts to re
sist weight gain. Fast food res
taurants have supersized their
p-st—:
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ROSWELL OAK
meals, other restaurants have in
creased portions, soda and sweet
ened drinks are sold in larger
bottles, and food is readily avail
able for most people. The com
puter has invaded all segments of
our lives, from video games to e
mail. We also find it difficult to
walk to activities because of dis
tance or safety reasons.
It comes down to you taking
control of your weight. As the
Volkswagen ad says, “There are
passengers and drivers. Drivers
wanted.”
March is National Nutrition
Month and the American Dietet
ics Association has chosen this
year’s slogan “Food and Fitness
build a healthy life style.”
The food guide pyramid is the
best gauge of whether your food
choices are appropriate. Look at
the recommended foods and
serving sizes. Most of us need to
add fruits and vegetables to our
diet and remove some fatty
foods. Unless you add a lot of
butter or salad dressing to fruits
and vegetables, they are low in
calories.
Check servings sizes. A serving
of green salad is 1 cup, Vi cup of
cooked vegetables. Foods with
Unscented: What Does It Mean?
MONTOURSVILLE (Lycom
ing Co.) Some people assume
that unscented personal-care
products won’t cause allergic re
actions. But some products la
beled as “unscented” do contain
fragrances that can trigger aller
gies in some people. Such prod
ucts may contain fragrances that
mask the smells of other ingredi
ents. Hair spray in its natural
state has a relatively unpleasant
odor. So fragrance is added to
make it “scent-neutral” and that
is labeled “unscented.”
Ingredients other than fra
grances can cause one type of al
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Call or Write for Additional Information
& the Name of Your Nearest Dealer
Paul B. Zimmerman, Inc.
295 Woodcorner Rd. • Lititz, PA 17543 • 1 mile West of Ephrata
717/738-7365
Hours: Mon. thru Fri.: 7-5; Sat. 7-11
Lancaster Farming, Saturday, February 17,2001-B5
lots of fiber fill you up. Chose an
apple instead of juice.
Unless you have a physical
job, most of us need to include
some form of exercise into our
day. Again you need to be a driv
er and take control. The benefits
of exercise on our bones, blood
sugar and cholesterol levels and
even mental capacity have been
proven over and over again.
Even if you have ailments that
prohibit certain movements,
there are exercise programs in
which you can participate. For
most of us, a !h hour walk 3-4
times a week will be beneficial.
Even more will reap added
health benefits.
Physical activity and an
awareness of our food consump
tion are essential components in
preventing continuing weight
gain. They may even result in
weight loss if you decide to get
serious about taking control. And
if the car slips backwards occa
sionally, don’t worry about it.
You are the driver, put it into
drive, and you’ll be back on the
road to holding down your
weight.
lergic reaction, skin rash. So if
you’ve had problems in the past
from using personal care prod
ucts, search for one that doesn't
cause a rash. To test a new one,
place a small amount on a gauze
bandage and stick it on some un
exposed skin for two days. If a
rash develops underneath the
gauze, avoid that product.
Some people are susceptible to
coughs, other respiratory irrita
tion, or asthma attacks when ex
posed to strong smells. Those
people may be better off with un
scented rather than scented
products.
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