Friday, July 28, 2017

Weight- What? The New Bad News on Body Fat

A new study reflects what most of us are aware of, that most adults have too much fat around their middle.  A study recently published in the journal Frontiers in Public Health took the waist and height measurements of adults in developed countries- including the US- and found that about 90% of American men, 80% of women and 50% of children are overfat.

Waistline fat is unhealthy
The fat around the waistline is the unhealthy type of fat, compared with fat in the hips, legs and arms.  Extra fat around the waistline is associated very closely with an increased risk of chronic disease development, such as diabetes, stroke and heart disease.  A larger waistline also reduces the quality of life, making a person feel more tired, putting stress on joints and generally feeling less well than when their waistline was smaller. 

BMI may not be the best measurement for everyone
The researchers feel that measuring BMI is not necessarily effective in determining whether a person has an unhealthy amount of fat.  They devised a very simple equation to help anyone make the determination:
If the waist circumference at the level of the belly button is more than half of the height of the person, they have too much unhealthy fat.

It was found that many professional athletes and military personnel fit into the unhealthy category, and our problems with weight as well as waistlines continue to increase in the US, as well as worldwide.

What do we learn from this study? 
1.       Most people do not know what to do or do not feel it is important enough to find the balance in their eating and activity.
2.       If a person wants to take charge of finding the balance to control their weight/waistline, their eating and activity cannot look like what everyone else does.  If you are eating the same way everyone around you is eating, you are probably on the way to an increasing waistline.
3.       Whatever we are currently trying to do is not working.  Weight and waistlines continue to increase along with health consequences.

Is there any good news?
Yes, if each individual chooses to take the bad news seriously and make different choices every day in their eating and activity levels.  Eating smaller portions at home, cutting out most junk foods and eating half of what is served at restaurants would be a great start at helping find a better balanced weight, along with walking 30 minutes most days!

Topeka Pharmacy’s mission is to promote the health & welfare of our community by providing professional and friendly health care services.  We are here to help you!

Friday, July 14, 2017

4 Reasons to Join the Meatless Monday Movement

Have you heard of the Meatless Monday movement?  It was started in 2003 as part of the Healthy Monday Initiative which encourages Americans to make healthier choices at the beginning of each week.  Meatless Monday is a weekly reminder to work on choosing healthier eating habits!  Good reasons for you and your family to join this movement follow:
It’s good for your health!
Eating a plant-based diet has been proven to reduce the risk of or even reverse heart disease, diabetes, and some cancers.  Those who eat plant-based diets generally have a lower body weight and live longer.  Taking one day a week to eat meatless is a good way to start!
It’s good for the environment!
Going meatless one day a week helps us all by saving water, fossil fuels and decreasing the production of greenhouse gases, compared with eating meat. People who join the Meatless Monday movement feel good about doing their part for the environment.
It saves you money!
Animal protein is more expensive than plant-based meals.  A few realistic estimates calculate $1,200 to $3,000 savings per person per year if the switch is made to a plant-based diet.  You can start to save by choosing to go meatless on Mondays!
It’s easier than you think!
You just have to think creatively and meatlessly.  For example:

  • Substitute soy burger for the meat in chili, spaghetti or tacos. 
  • Make pizza with more vegetables and no meat. 
  • Look for/ask about meatless options at local restaurants.
  • Try a veggie burger.
  • Make old-fashioned bean soup or beans & cornbread without the meat.
  • Look up meatless recipes online. Following are some for you to try:
Saute 1 chopped onion in small amount of oil. Add 1 can kidney beans, drained. Simmer on low until hot. Mash and serve on tortillas with salsa, chopped tomatoes, lettuce, hot sauce, etc.
Mix together 2 cans diced tomatoes, 1 can black beans, drained and rinsed, 1 diced onion, 1 can corn, 1/2 tsp. garlic powder and 2 tsp. chili powder.  Serve with tortilla chips.
Layer in a 13 x 9 pan: refried beans, avocado mashed with lemon juice and salt, diced fresh tomatoes, chopped onions, chopped black olives, shredded cheese. Serve with tortilla chips. 
Topeka Pharmacy is here to help encourage you to choose and enjoy healthy habits!