Easy, Practical Techniques to Improve Your Health and Control Your Weight

Nearly every adult in America today has knowledge about the current health crises. You or someone you know may be affected; or you may have read or seen reports in the media. Either way, these health crises are very real. It ranges from distressing to dangerous.

First, there is the subject of obesity. While statistics show obesity in America is continuing to rise, in some regions it is so commonplace as to be thought normal. There are more obese Americans today than ever before-- including children.

Second, both obesity itself and the unhealthy lifestyle which is often the cause significantly contribute to a variety of medical conditions and diseases. From diabetes to heart conditions and cancer, many Americans are placing themselves in a high-risk category without realizing the connection. In most cases, these increased risks are unnecessary.

The good news is all it takes are some modifications to your lifestyle to begin lowering your risk of potentially life-threatening conditions and diseases. All it takes are some modifications to turn the tide from obesity and related health risks to a healthier body.

This information will dispel some of today's most popular theories on obesity and related health conditions. You will learn the actual, most common causes of these problems. You will be informed of what works-- and why it works. You will then have the opportunity to begin applying these methods to your own everyday life.

While this is surely good news, there is more which is even better. The "better" news is these modifications are not at all difficult. A few easy, practical changes to your everyday lifestyle can result in a multitude of benefits for you.

Easy means easy. There are no dangerous "fad" diets, no strenuous exercise regimens-- nothing but simple, practical techniques which you can easily learn and begin to apply in your daily life.

Regardless of your age or personal situation, you have the rest of your life ahead of you. Now is the best time to begin making it healthier and more fulfilling!

FIRST, LET ME BLOW THE THEORIES

If you have read or heard the theories about obesity and health problems in America, perhaps showing they are not valid is a good way to begin.

Popular theory #1: "Look at people's diets! All of that fat, all of that sugar-- no wonder so many people, including children, have weight and health issues!"

I have many of the same basic food tastes and preferences as I had as a child. Fatty foods, greasy fried foods, and sugary foods were amongst my favorites. Although my tastes were not catered to, they were the standard fare for my family and most other people I knew at the time.

Dinner almost always consisted of meat, a vegetable, potatoes, dessert, and a beverage. It was also accompanied by bread and butter (margarine). Occasionally a casserole replaced the main dish. If "health foods" and "low-fat diets" existed, no one I knew had ever heard of them. The foods we ate instead were filling, good-tasting, and nutritious.

Not only was meat a standard part of the evening meal, it often came in forms which many today would think detrimental to one's overall health. As a child, I felt the piece of meat with the largest strip of fat was, without a doubt, the best and tastiest. From fried pork chops to pot roast, meat was a given nearly every night.

Potatoes-- usually, but not always, mashed-- were accompanied by a nice quantity of margarine. I never developed a taste for butter, but delighted in making large "lakes" of this delicious alternative in every serving of potatoes. As Yankees, we never used gravy except on holidays.

The evening meal was never complete without dessert. Although it is one practice which I did not continue in my adult life, dessert made its presence on a consistent basis during my childhood. From delicious pies, sometimes frosted cake, to pudding and other sweets, dessert was a standard part of the diet for my family and most others I knew at the time.

Today's dietary no-nos were not invisible at others times of the day, either. We often considered pancakes or French toast, both swimming in margarine and syrup, to be the ideal start of a day.

Sometimes sugar-laden breakfast cereals were eaten instead. This was before cereal companies, under pressure from "health experts," began to take the word 'sugar' out of the names of their cereals.

Eggs, in a variety of forms, were found with hot strips of fatty, greasy bacon. There was nothing like fried eggs, bacon, and hot, buttered toast.

For those of us who attended school, the options were to bring lunch from home or eat in the school cafeteria. Much of the cafeteria foods were homemade by the "lunch ladies," and provided in quantities and servings to fill even the hungriest children. When I took lunch from home on occasion, my sandwiches were accompanied by cookies or a slice of pie. One of my friends took Fluffernutter sandwiches faithfully, every single day. Another always had a plastic bag with potato chips; this friend was also partial to sandwiches made of butter and sugar.

At home, the cookie jar was almost always filled with cookies-- usually homemade, sometimes purchased from the grocery store.

Although I never developed a taste for soda pop, I consumed large quantities of Kool-aid.

As these dietary no-nos were standard fare for children and adults alike, one may wonder why none of us developed health-related medical conditions, and why very few had any significant weight problems either in youth or in adult life.

Low-fat? Avoid meat and sugar? Count calories? None of us ever heard of these concepts. Yet we were healthy then-- and continued to be healthy. The reason-- being healthy and keeping one's weight under control is not about avoiding certain foods or limiting one's diet to specific other foods. I, and virtually everyone I've known, are proof that this is not the issue at all.

Popular theory #2: "All of the time kids and adults spend sitting in front of their computers, and having little or no physical activity-- no wonder everyone is so out of shape!"

Although I do not recommend a non-active lifestyle to anyone, the only exercise I have ever participated in during my lifetime thusfar has been a moderate amount of walking.

As a child, my free time was spent watching television or reading. Other than occasionally playing ball with my neighbors or brothers, or building a snowman in the winter, I had no use for physical activity.

This was standard for most young people I knew, except for the few who were especially athletic. I made excuses to skip "gym class" whenever possible. This, too, was a commonplace occurrence for many.

Working out? Exercise regimens? Going to the gym? It was never a part of life for me, nor for anyone else I knew. While some liked to participate in a favorite sport, and others enjoyed swimming during the summer months, we had a rather sedentary lifestyle even as children.

I do not speak only for myself, but for many others as well. A lifelong diet of sugar, fat, often high-calories foods; little to no exercise; yet still being in good health and good shape in middle age-- it would appear those theories are not nearly as accurate as many people believe!

While I do not recommend stuffing your diet with these "unhealthy" foods, nor deciding to become a couch-potato, perhaps it is time to investigate where obesity and health risks really do come from. When you have these facts in hand, you will be prepared to begin a healthier life-- and to enjoy it much more!

TIMING IS EVERYTHING

If you have been assessing your dietary patterns to try to figure out where you are going wrong, the most important point to keep in mind is when you eat is much more relevant than what you eat.

Neglecting this number-one issue is the main factor behind everything from weight-control problems to some related health conditions to an overall feeling of unwellness.

In some regions, this issue is more problematic than in others. It is not a coincidence that these locations have higher rates of obesity in both adults and children, and also related health problems.

Unfortunately, when both of these problems are so commonplace as to think them to be normal, few have any motivation to do what it takes to overcome them. What it takes are minor but radical changes in the lifestyle which directly causes these problems.

In short, what it takes is acknowledging that timing is indeed everything when it comes to healthy eating habits.

While your body needs good food in order to remain healthy, it needs food on a regular basis-- at regular intervals. Whether you have been neglecting the former or not, neglecting the latter is more destructive than you may realize.

We can begin by looking at some of the common mistakes often made in neglecting the most important issue to one's health-- as well as the repercussions.

One common mistake is to eat at whim. You-- or someone you know-- may have a number of excuses to cover this mistake. You may hear (or say) "I'm not hungry," "I'm too busy," or "I don't like the food that's available."

None of these excuses are valid. In fact, each has the potential of leading to problems.

The person who bases whether or not he eats on whether or not he is "hungry" is setting himself up for difficulties. First, refraining from eating simply because one is not hungry at the moment often results in blood-sugar complications from allowing too much time to lapse between eating. The person who persists in this habit is wreaking havoc on his blood sugar to the extent that diabetes or hypoglycemia may result. The fact is many cases of diabetes and hypoglycemia can be prevented-- if one only realizes that eating at regular intervals, rather than "feeling hungry," significantly lowers his risk.

Second, the person who considers whether or not he is hungry as the cue on which to decide when to eat is more likely to eat the wrong kinds of foods, as well as too-large quantities. The person who allows himself to become overly-hungry will eat what he can, or what he wants-- often in binges.

The person who claims his life is too busy to make eating a priority is also setting himself up for trouble. In addition to the aforementioned difficulties, the person who asserts he is "too busy" to eat regularly is much more inclined to rely upon ready-prepared foods or foods which can be quickly "zapped" in the microwave. None of these are foods which one should consume on a regular basis.

Equally odd-- and equally destructive-- is the habit of placing far too much emphasis on what one "likes." You may even have heard people exclaim "but I'm not hungry for that!" Their entire focus is on personal taste and preference, without the ability to distinguish the difference between healthful eating and consuming something they crave.

This is the person who bases eating on cravings. He may forego eating altogether, if whatever is available is not one of his personal favorites. In addition to an air of pickiness which he should have outgrown as a small child, eating based on cravings almost guarantees he is not eating what or when he should.

Your body is an operating organism which needs "fuel" in order to stay at its best.

When you think of everything you consume as being this fuel, it should not be difficult to understand why its nutritional content is only one small part of it. Similar to a car which will not run if its gas tank is not filled on a regular basis, your body needs the same degree of attention on a regular basis. You simply cannot eat whenever you feel like it , or whenever you getaround to it , and remain in good health.

If you persist in these unhealthy habits, you are increasing your risk of health problems, weight-control problems, and a general feeling of unwellness.

The most important step you can take to feeling good, good health, an appropriate weight, and lower health risks, is to make a regular, consistent routine of eating.

Regardless of whether or not you are "hungry," whether or not you are "busy," and whether or not your favorite foods are available, you can make a point of replenishing your body's supply of fuel at regular intervals.

Eating three times per day will keep your blood sugar stable. It will prevent you from becoming hungry. It will make you less inclined to binge on large quantities, or unhealthy foods. It will also help you to retain physical strength and mental alertness.

In addition, it will go a long way in preventing nutritional deficiencies. The person who eats on a regular basis is much more likely to consume foods and beverages which are productive to his overall health, rather than destructive to it.

If you are one of the many who has had the unhealthy habit of catering your eating patterns to whim, time, hunger, or cravings, establishing a routine of eating at regular intervals may be an entirely new concept for you. It may even require some radical adjustments to your everyday lifestyle.

However, in the interest of your future health, your overall feeling of wellbeing, and your desire for appropriate weight control, it should not be difficult at all to realize that such adjustments will be well worth the effort.

When you keep this point in mind, it should not take long for this brand-new healthy habit to feel completely natural.

WHAT IS A MEAL?

Upon relocating to this particular region, one of the first oddities I noticed was most homes did not contain the object pictured above. In fact, in eight years, I have only visited one home which contained a table where people could eat. The concepts of meals and mealtimes are both completely unheard of in this region.

It should come as no surprise that both out-of-control obesity and preventable health problems are so commonplace as most people consider them to be normal.

It is also no coincidence that those who do not recognize the necessity of eating at regular intervals also do not grasp the concepts of meals and mealtimes.

Examining what is done instead should go a long way in determining why obesity and preventable health conditions are so prominent. In addition, we will look at how this unhealthy lifestyle affects even the youngest children.

My first thought, upon encountering this unhealthy lifestyle was "if people do not have tables- where do they eat?" The answers are quite appalling-- they rely on restaurants, fast-food joints, junk food and ready-prepared food; if they eat at home at all, they eat in front of the television, in front of the computer, or in their bedrooms.

Even worse, when meals and mealtimes are not a factor, there is the unhealthy habit which is known as grazing-- grazing throughout the day and night, rather than setting aside specific places and times to eat. At its absolutely worst, you can find toddlers already demonstrating this habit-- carrying around baby bottles, sippy-cups, and often snacks, throughout the entire day.

In the interest of good health and appropriate weight control, it is essential to set aside both the time and the place for eating at regular intervals. There are a number of benefits in this practice.

First, when one has a time and a place for eating, he is much more likely to consume good, healthful food. The concepts of meals and mealtimes should generate knowledge of what one plans to eat in advance. You are less likely to resort to "whatever you happen to have," or "whatever looks good at the moment."

Second, meals and mealtimes generate a sense of being satisfied. The person who enjoys three good meals per day is much less likely to go overboard with snacking-- if he decides to have snacks at all. Good meals at mealtimes are usually all one requires in order to be full and satisfied.

Third, meals and mealtimes contribute to a general feeling of health. If they are proceeded with in a relaxing manner, this is greatly beneficial. The person who takes time to leisurely eat a meal is taking a very important break from his everyday busy schedule.

Fourth, leisurely having meals assists one's digestive system in working properly.

In addition, when your meals and mealtimes occur at home, you will be less likely to engage in the over-eating and eating unhealthy foods which usually accompanies eating in a rush or on the run. When you eat at home, or take a lunch with you to work or school, you know what you are getting, as well as knowing the definition of a basic serving.

If you think about it, these are all perfect reasons to reconsider your eating habits-- and develop healthier ones.

As you began reading through this short chapter, it is likely that it met with some degree of resistance. The first thought to come to mind was probably that you are too busy to put time and effort into meals and mealtimes. If you think further, though, you may discover that it is less about your busy schedule and more about the habits you are familiar with practicing.

As a youngster, and in most of my adult life, I too have had busy schedules. Neither point in time interfered with making meals and mealtimes a standard part of everyday life. For most people I knew, it was the same way for them, too.

When I was a youngster, breakfast was eaten at home before people went off to work or to school. Families showed up at the dinner table every night, unless someone had an after-school activity or needed to work late.

Whether in people's homes or in school cafeterias, as the saying goes "there were two options on the menu-- 'take it' or 'leave it.'"

At home, this meant meals were prepared, and a person had the option of eating the foods in front of them, or not. No one was forced to eat anything they truly disliked, but "I don't like it- I'll go get something different" was not an option.

Our school cafeterias were presented in the same manner. Lunches consisted of a main dish, perhaps soup and a sandwich, vegetables, fruit, dessert, and milk. Students could take all of these items, or the ones they wanted. In most cases, second servings were available if students wanted them.

In home kitchens and school cafeterias, students were well fed and satisfied.

The first problem to begin, and to become more and more widespread, was the school-breakfast program.

When I first heard of this, I felt sad, thinking there must be plenty of people who could not afford to buy food for their children's breakfasts. Later I learned this was rarely the case at all-- it was more attuned to parents who claimed to be "too busy" to make breakfasts for their kids before school.

While this program may seem like a good idea at first glance, it is not. Although people who actually are too poor to afford good food for their children can benefit from the extra help, it is detrimental to families who do not need it.

Regardless of a child's age or grade in school, it does not take long for the novelty of school breakfasts to wear off. After it is no longer interesting or exciting, many youngsters begin to avoid eating the breakfasts altogether. Chatting, playing, and hanging out with their friends takes precedence over eating a meal.

What this means in practical terms is many parents who believe their kids are eating good, healthy breakfasts at school before classes begin may not even know their kids are skipping breakfast-- having nothing to eat until lunchtime.

The changing trends in school cafeterias are equally unhealthy.

For many schools, the days of one prepared lunch in the school cafeteria are long gone. The good, healthy meals have been replaced by a wealth of "choices" which could rival those of a small restaurant. Instead of a main dish and appropriate side dishes, many public schools offer a half-dozen or so of each. Not only is this not nutritionally-sound, it encourages pickiness.

Schools which offer vending machines, and those which allow "open-campus" lunch periods, go even further to discourage healthy eating and healthy eating habits.

To compound the problem, there is an additional factor which many parents may not even realize. Kids who are offered all of these "options" and "choices" often forego lunch altogether.

What this means is many of America's schoolchildren go through entire school days with nothing to eat whatsoever. Unless they pick up a snack somewhere along the way, they may go completely unfed until dinnertime.

Needless to say, skipping breakfasts and lunches, and perhaps relying on a vending machine or a convenience store for snacks, does not promote good health in growing children-- or positive eating habits.

While school children who have developed the habit of skipping meals and grabbing snacks on a regular basis should be a "red-light" signal that improper eating habits must change, many adults today do not fare much better.

GETTING ON THE RIGHT TRACK

You may be amongst those for whom the facts have been a regular part of your lifestyle, or you may be amongst those for whom they are not familiar at all. If you are in the latter category, now is the time to begin getting on the right track-- to implement a few basic changes that will start to improve your health and help you to control your weight. You can buy a slow-cooker, so healthy dinners will be ready when you get home from work or school. You can take a couple of hours out of your day off to prepare a week's meals, put them in the freezer where they will be ready to microwave within minutes.

Even if you are tempted to believe these changes are radical and difficult, they are not. Today is the best day to start-- so you can reap the benefits for the rest of your life!