WEIGHT GAIN and WEIGHT LOSS:
As my last few blogs have been health and wellness related, I thought I would continue the theme with an equally relevant topic. Weight loss.
It is always a favourite at the beginning of the year, as we all feel it is a good time to shed the excess weight which has perhaps crept on over the festive season,(and before), hence the increase in gym membership.
I am not particularly supportive of "New Year Resolutions", as they tend to not be realistic, and usually fall by the wayside within a few weeks.
Weight loss is top of many resolution lists, and I would not normally pick this time of the year to promote it, but following on from the importance of diet in post viral fatigue, and the effect of additives and chemicals which are found in processed food, I thought it was reasonable to move on to discuss wellness and weight loss.
DIETS:
In the western world, we have become obsessed by weight loss for several reasons.
Historically, losing weight was associated with females, especially young and middle aged ones.
There have been countless diets over the years which have been fashionable and in many cases adhered to, in order to emulate film icons and celebrities, which promoted a slim figure.
Most diets involved calorie counting, with the magic number being around 1000 calories per day.(A calorie is a measure of energy produced by food).
"Diets" usually avoided carbohydrate and sugar, with the main part of a meal being made up of some protein and vegetables.
The quantities tended to be small, so eating was a rather frugal uninspiring affair demanding lots of will power.
Some diets produced quite dramatic weight loss, which was attributed to loss of water, but at the end of the day, loss of weight was achieved by eating less and avoiding particular types of food.
If prolonged, some of these diets resulted in nutritional deficiencies, as the eating pattern was not balanced.
PROGRESS:
However, the study of food in general and weight loss in particular, has progressed enormously, and much more is understood as to how certain foods work.
Alongside this, the medical world has been making new discoveries regarding the physiology of the gut, and previously unknown links between the gut and the brain.
We now take a much broader look at weight loss as it has become clear that carrying excess weight puts a strain on the body and is linked to many health conditions and illnesses from heart disease to diabetes.
Rather than the strict faddy diets of yester year directed mainly at the female population, emphasis is now on a sensible eating plan for the whole family.
It has now become of relevance to everyone to take responsibility for their health and well being, and that includes loss of weight when required, and general nutrition.
CHANGES:
The western diet has changed from one of good basic wholesome food cooked with the minimum of additives, to a highly processed one, full of chemical flavourings, sugar and salt.
Energy produced from certain foods is there to be used, and if not will be stored in the body as fat.
Manual work is on the decline, much of the physical work around the home is done by machine, and children do not play so much in an active manner in order to use up energy.
The resulting sedentary lifestyle along with processed food has created an obesity problem which affects the entire nation.
It is important for everyone, including children, to understand where food comes from, what its function is and how to prepare and cook it.
It is also useful to know how the body works and the nutrients required to keep it healthy, repair itself and have a robust immune system.
NUTRIENTS:
There are six components necessary to do this.
PROTEIN is a body builder. It is essential for healthy new tissue, and to repair worn out cells. It is necessary for growth especially in children.
It can be found in meat, dairy products,(milk, cheese, yoghurt), fish, eggs, nuts, seeds, tofu, pulses.
CARBOHYDRATES (which were the enemy of previous diets), tend to be avoided as linked to being stored as fat.
However, carbs are essential in maintaining a healthy balanced diet, but should be chosen carefully as they are necessary to produce energy and regulate blood sugar levels.
If too many carbohydrates are eaten and the energy is not used up in activity, it will be stored as fat.
Carbohydrates come in many guises. They can be found in root vegetables such as potatoes and vegetables produced in the earth as opposed to those grown above the soil such as broccoli and cauliflower.
Grains which are turned into cereals and flour are often further mixed with fats and sugar, such as in cakes and sweet items, which increases the calorie content.
FATS are also necessary for healthy skin, but the warning is that there are two main types of fat, and a third which is the most harmful.
One is a healthy Unsaturated Fat which occurs naturally such as in nuts, avocados, olive oil and fish., whereas Saturated Fats can be found in dairy products and animal fats.
Harmful Transfats are found in commercially baked products such as biscuits cakes and pizzas and deep fried items such as doughnuts and food cooked in batter.
They are particularly associated with raised cholesterol levels which are linked to heart disease so are best avoided.
VITAMINS and MINERALS are widely talked about, but do we know what they are?
They are required in small quantities, but are vital to the health and functioning of many of the organs of the body.
Vitamin C for example is essential for healthy skin, and vitamin D can be absorbed from the sun , but may have to be supplemented, as it is needed along with calcium for strong teeth and bones.
Iron is essential for the formation of red blood cells, and magnesium is required to regulate blood pressure, muscle and nerve function.
These trace elements are often found in fruit, vegetables and nuts.
A deficiency in a vitamin or mineral may show up in a blood test and be responsible for symptoms of an underlying health problem and may have to be taken as a supplement.
WATER is also essential to the efficient functioning of a healthy body,
The body is made up of up to 75% water. It is necessary to make up blood, digestive juices, perspiration and urine, and hydrates skin and internal organs.
As we lose fluid every day through respirations, urine, faeces and perspiration, it has to be replenished daily. The average adult daily fluid intake is reckoned to be in the region of at least 2-3 litres.
In Part 2, I shall discuss how the body works, and its relationship with food.
MACHINE MAINTENANCE:
The body is an amazing machine which should last for many years.
Like any machine, its performance depends on the fuel which powers it and the way it is maintained and looked after.
It is common sense to realize that if the wrong fuel is put into a car it will not run properly, and if it is not maintained and checked out regularly it will eventually stop working.
Losing weight should be part of a lifestyle choice of eating, which doesn`t consist of lettuce leaves and a cube of cheese, but a way of eating that is enjoyable with plenty of choice which the whole family can enjoy and benefit from.
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