Angie Myers, dietician and wellness with the Sterling regional MedCenter, holds up a piece of cheese, to show the size of the part of the correction of the person should eat while talking about eating during the Ladies Lunch Out on Thursday. Her presentation was on "Wellness for all ages." (Callie Jones/journal Advocate) STERLING --approximately 62% of Americans are overweight and 34% are classified as clinically obese, according to Angie Myers, dietician and wellness with the Sterling regional MedCenter.Myers gave a presentation on "Wellness for all Ages" and the Junior College and Lunch Ladies Logan County Chamber of Commerce's Out on Thursday.
She noted that only 35 percent of adults 18 years old and over involvement in regular leisure-time physical activity.
Myers has also said that childhood obesity has more than doubled over the past 10 years and 25 per cent of children are obese.
Part of the life also includes eating healthy. The discussion of balancing calories said it is important to enjoy the food, but eat less and avoid too large portions.
"It is not so much what we eat all the time, this is the amount that we eat, where we are with one thing?" said about what leads people to overweight.
Myers also recommended choosing half plate of fruits and vegetables and switching to fat-free or low-fat milk. Also compare the sodium in foods such as soup, bread and frozen meals; Choose foods with lower numbers; and drink water instead of sugary drinks.
She also talked about the food groups food pyramid.
A group of grain is the food of wheat, barley, or oat, foods such as oatmeal, breads and pasta. It should be at least half your grains whole grains. Whole grains include whole-wheat flour, bulgur, oatmeal, whole cornmeal, brown rice. Products refined grains include white flour/degermed cornmeal, white bread and white rice.
"Kids, men, women, all should be eating whole grains," Myers said.
Another group is vegetables. Eating more green dark, orange vegetables, and dry beans and peas vary Your vegetables. It is best to eat fresh and frozen vegetables.
"Vegetables are really important. They're kind of one of these foods, that if you're still hungry throughout the day, which is what should we add, "Myers said.
The fruit are another group of foods. She said to eating different fruits, fresh, frozen, canned, or dried and go easy on fruit juice.
There is also a group of calcium. Myers suggested choosing low-fat or fat free milk and if you do not or do not consume milk, choose lactose-free products, or other sources of calcium.
Another group of foods is a meat and beans. Myers recommended choice low-fat or lean meat and poultry and baking, cooking or Grill it. Also different choices for more fish, beans, peas, nuts and seeds.
The last group is fat. Most come from sources of fat should come from fish, nuts and vegetable oils. Also limit solid fats like butter, stick margarine, shortening and lard.
Myers also gave the following advice to eat better: Eat every three to five hours; Don't let yourself get "starving State;" Look for early signs of famine and if you feel hungry eat or drink anything; snacks and meals with you; and don't go all day without eating.
It is recommended that you also maintain a log of what you eat. Not necessarily, you do not need to log in every single, perhaps once a week or a few times a week, to see if you getting everything you need to be.
Myers suggested drinking the glass of water also, when you have the feeling of hunger, as well as before Eating a meal. In addition, take your time eating; do not rush.
She also talked about the importance of physical activity. It is recommended that you at least 30 minutes a day of physical activity. The best combination of aerobic and muscle-strengthening activities.
Aerobic activities are those that you breathe harder and cause the heart rate to beat faster, like walking, installed using the elliptical marquee tool. Myers recommended the implementation of such activities at least 30 minutes five times a week.
Muscle strengthening activities may raise loads or baring the importance of actions such as push-ups. This type of operations should be carried out at least 30 minutes twice a week.
Myers also talked about the SUV diet.
One specific it talked about diet is the diet HCG. HCG is a hormone produced during pregnancy. Those who the HCG diet is given pills or drops to take and must eat only about 500 to 750 calories per day, which is very small. In addition, they are not intended to perform.
Myers said, according to the Mayo Clinic, because HCG diet combines injections or supplements hormonu HCG, together with certain restrictions, serious calories you can lose weight, at least in the short term. However, of restricting calories to lose weight, not HCG. In addition, the safety of using HCG for weight loss is uncertain. Not the form it has been approved by the FDA for the treatment of obesity or weight.
Sleep is also an important part of wellness. Myers said 74% of adults have a problem Sleeping at least a few nights a week or more, and 39 percent get less than seven hours of sleep.
Adults should be getting around seven to eight hours of sleep per day.
To get a good sleep, avoid caffeine and nicotine at least three hours before going to bed, avoid alcohol as it may lead to disturbance of sleep and exercise regularly, but do exercise at least three hours before going to bed.
It also establishes a regular, relaxing bedtime routine, not changing and create an environment conductive sleep that is dark, quiet, preferably a cool and comfortable.
Myers talked about "The Wellness Perspective" and "the seven elements of a healthy life," which include social, occupational, environmental, intellectual, emotional, spiritual and physical wellness.
She said many people are good in one of the elements, but it can be really bad in others.
"Try to find those areas that may you're suffering, and improve it a little," said Myers.
Callie Jones: (970) 526-9286 begin_of_the_skype_highlighting (970) 526-9286 end_of_the_skype_highlighting begin_of_the_skype_highlighting (970) 526-9286 end_of_the_skype_highlighting; cjones@Journal-Advocate.com
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