Obesity:  simple changes can make a difference

One major risk factor for many chronic illnesses is being overweight.  Obsessive over-eating over a long period of time can lead to obesity. Just because you eat a little extra does not mean that you are going to become obese, but continual over eating can be an early risk factor for obesity.        

Obesity is an ever growing problem in the United States. The American Obesity Association (www.obesity.org) estimates that 60 million adult Americans suffer from obesity.  Children are also affected with an estimated 15.3 percent of America’s children ages 6-11 and 15.5 percent of America’s adolescents ages 12-19 suffering from obesity.

Kentucky is ranked fourth in the United States for the percentage of people who are overweight or obese. In Kentucky 68 percent of males and 50 percent of females are considered obese or overweight. Being overweight can increase the risk for such chronic illnesses as heart disease, high blood pressure or diabetes if not controlled or treated. Being obese also increases health costs by as much as 36 percent and medication costs by 77 percent according to one recent study.

Here’s the good news: obesity is curable and stoppable.  Everyone can do one thing to improve their health.  You can start with just one change that can help reduce your risk for obesity and chronic illnesses. For example, pass on the greasy fast food burger and extra helpings of fattening foods and instead choose lower fat alternatives like salads or fruit. Try to make your diet rich in fruits and vegetables and eat more low fat foods. You do not have to stop eating your favorite foods all together. You can just try a different way to prepare them. 

Simple changes can make a big difference.  Take french fries and baked potatoes, for instance. In the typical order of  french fries there are 360 calories and 20 grams of fat. A regular sized baked potato with one tablespoon of fat-free sour cream contains only 152 calories and 0.2 grams of fat.  By choosing the baked potato your reducing the calorie and fat content of your fast food meal. 

Because of our southern traditions, fried foods are favorites for many of us.  The next time you make fried chicken, instead of using a cup of lard like Grandma would, use vegetable, olive, or canola oil instead.  For an even healthier alternative, try baking your chicken which significantly reduces the amount of fat.  If you are one of those people who thinks that baking chicken makes it too bland, then you can spice it up with seasonings. You can even try a packaged baking mix for meats. All you have to do is put the chicken in a bag with the seasonings, shake until well coated, and then bake. The chicken comes out perfectly seasoned and low in fat. 

Try eating healthier snacks to reduce your chances of weight gain.  Fresh fruits and vegetables make a great snack.  The next time you are at the grocery store avoid the potato chip aisle and head for the produce section instead.  Use fruits and vegetables as fast and easy snacks, just like you would potato chips. Slice apples, bananas, cucumbers, or carrots and put them in plastic containers or bags. You can take them to work with you or send them to school with the kids.  Fruits and veggies can be quick and easy, and they are much healthier for you.  But wait, there is an added bonus; fruits and vegetables are full of vitamins that your body needs. So not only are you eating healthy and avoiding putting on extra pounds, but you are also feeding your body the vitamins that it needs to stay healthy. 

Protecting yourself from the risk of obesity is not a matter of never eating again, but more of making simple changes in your eating habits. Be health conscious and choose the foods that you know are better for you.  

You can also make simple changes in your daily routine to reduce your risk of obesity. One way to do this is by exercising.  I know that we have all heard this more than we ever wanted to, but exercise does help you stay healthy. You can exercise throughout your day without ever going to the gym. Instead of taking the elevator at work, use the stairs. When you go shopping, park toward the end of the parking lot and walk to the store. At night instead of crashing on the sofa and watching the television, get up and play with your children or pets.  They will enjoy the time and attention, and you will be getting in some exercise.  

Keep in mind that this is your only body.  No one else is going to keep it healthy for you, so it is all up to you.  You can decide to avoid obesity and stay healthy. Remember it only takes simple changes to improve your health. Eat right and exercise to make your body will be happy and healthy. 

Remember “simple changes: everyone can do one thing to improve their health.”

2/03

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