nationalhealthmuseum.org

September 25, 2006

Hello!
Most people know someone on a diet, are on a diet themselves, or both.

"It seems like every time you turn around, someone is talking about dieting. Every tabloid at the supermarket has details on the hottest celebrity fad diets. Whenever you turn on the TV, there's another infomercial raving about a liquid diet plan or diet supplement. During gym class your best friend always complains about her 'big' hips and how she's going on a diet to get rid of them. This constant focus on weight and dieting may leave you wondering whether you need to go on a diet yourself. The truth is that not all teens who diet actually need to lose weight. Many times, friends, family, and society influence the way we see our bodies. ... Your doctor can help you determine what is a healthy weight for your body size and shape. He or she can help you decide whether you need to be on a diet at all. ... Even without seeing your doctor, you can make smart food choices that will keep you
healthy. Rather than drastically cutting calories, try substituting healthy food choices for not-so-healthy ones. Instead of chowing down on chips when you get home from school, try a piece of fruit or some vegetables."
http://www.kidshealth.org/teen/nutrition/weight/diet.html

Knowing the changes that need to be made is one thing, but with fad diets filling magazines and books, it can be easy to get caught up in the excitement of a "miracle diet".

Not sure if the diet you are considering is healthy and balanced? The best thing to do is talk it over with a doctor or nutritionist. Before doing that, you could ask yourself, "Is this a diet I would want for my mom, sister, best friend, younger sibling?" Whether you want to be looked to as an example or not. Younger siblings often model their behavior after their older siblings even more than they follow the examples of their parents. That said:

"Mom's dieting habits can have a bad influence on the children. Some research indicates youngsters learn attitudes about dieting through observation. For some youngsters, that might mean an unhealthy fixation on body image, experts warn. 'It's like trying on Mom's high heels. They're trying on their diets, too,' said Carolyn Costin, spokeswoman for the National Eating Disorder Association. As obesity rates climb among children, health officials are warning parents about the dangers of junk food and lack of exercise. Yet few speak about parents who meticulously count every calorie that crosses their lips. ... The study also found that girls with mothers who had weight concerns were more likely to develop anxieties about their own bodies. A study in the Journal of the American Dietetic Association< found that 5-year-old girls whose mothers dieted were twice as likely to be aware of dieting and weight-loss strategies as girls whose mothers didn't diet. ... Even small cues - such as making self-deprecating remarks about bulging thighs or squealing in delight over a few lost pounds - can send the message that thinness is to be prized above all else, Field said. ..."
http://www.king5.com/sharedcontent/health/nutrition/stories/080906cckrcwHealthDiets.bfffbb1.html

And if that message of thinness gets ingrained too well, it adds one more mental push that can be one too many for some...

"There really is no single cause for an eating disorder. Most girls who develop anorexia do so between the ages of 11 and 14 (although it can start as early as age 7), and there are many reasons why. Some kids just don't feel good about themselves on the inside and this makes them try to change the outside. They might be depressed or stressed about things and feel as though they have no control over their lives. They see what they eat (or don't eat) as something that they can control. Sometimes girls involved in certain sports, like ballet, gymnastics, and ice-skating, might feel they need to be thin to compete. Girls who model also might be more likely to develop an eating disorder. ... When boys develop eating disorders, it's usually because they're in a sport that emphasizes weight, such as wrestling. ... Eating disorders also may run in families, which means if someone in your family has one, you might be at risk for developing one, too. A kid may be more likely to develop an eating disorder if a parent is overly concerned with the kid's appearance or if the parent isn't comfortable with his or her own body."
http://kidshealth.org/kid/health_problems/learning_problem/eatdisorder.html

The bottom line:

"Dieting and weight control can consume your life. By accepting your body and making healthy choices, you'll keep your weight under control and enjoy life."
http://www.kidshealth.org/teen/nutrition/weight/dieting.html

Finding the balance is often easier said than done.

"Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers. Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach, says Dee Sandquist, a spokeswoman for the American Dietetic Association (ADA) and manager of nutrition and diabetes at the Southwest Washington Medical Center in Vancouver, Wash. 'Some people can improve eating habits on their own, while others need a registered dietitian to guide them through the process,' Sandquist says. You may need a dietitian if you are trying to lose weight or if you have a health condition such as osteoporosis, high blood pressure, high cholesterol, or diabetes."
http://www.fda.gov/fdac/features/2005/305_eat.html

For those who plan to make gradual changes on their own, some suggestions:
"In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. 'If you want to eat more vegetables, then try to add one more serving by sneaking it in,' Moore says. 'Add bits of broccoli to something you already eat like pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.' When you think about what you need to get more of, the other things tend to fall into place, Moore says. 'If you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer.' You won't need a food that's high in sugar or fat an hour later, she adds. Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast-food meals, try a salad as your side dish instead of french fries. 'Pick one or two changes to start with,' Moore says. 'Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes.'"
http://www.fda.gov/fdac/features/2005/305_eat.html#start

While gradual dietary changes can create healthier eating habits, one can team them up with gradual additions of physical activity for a healthier lifestyle that can lead to overall weight loss through better health.

"You do not have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health. Start with small, specific goals such as walking 10 minutes a day, 3 days a week, and slowly build up from there. Keep an activity log to track your progress.
Try these activities to add more movement to your daily life:
* Take the stairs instead of the elevator. Make sure the stairs are well lit.
* Get off the bus one stop early if you are in an area safe for walking.
* Park the car farther away from entrances to stores, movie theaters, or your home.
* Take a short walk around the block with family, friends, or coworkers.
* In bad weather, walk around a mall.
* Rake the leaves or wash the car.
* Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
* Take a walk after dinner instead of watching TV. As you become more fit, slowly increase your pace, the length of time you are active, and how often you are active."
http://win.niddk.nih.gov/publications/better_health.htm#getactive

Questions of the Week:
How can you live in such a manner so as NOT to allow dieting and weight control to control your life? What small changes can you make that will make a big difference towards a healthier lifestyle? How can you be sure that your speech and actions provide a positive "body image" role model for friends, parents, and siblings?

Please email me with any ideas or suggestions.
Note: Due to increasing amounts of SPAM sent to this account, please include "QOW" in the subject line when sending me email.

I look forward to reading what you have to say.

Cindy
aehealth@yahoo.com
Health Community Coordinator
Access Excellence @ the National Health Museum
http://www.accessexcellence.org