June 2016
&
37
It takes
both
diet and
exercise to
lose weight
and keep
it off.
Weight Management
Strategies That Can Make a
Difference
but rather how much. “You do not
want to deny yourself, but you want to
do things in moderation,” Collins said.
It takes both diet and exercise to
lose weight and keep it off. Walking is
the best form of exercise. To be more
responsible for what you are eating,
Keep a food journal, take a walk
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are considered overweight and 30 or
greater means you are obese. Having
excess weight means your heart has to
work harder. Excess weight also causes
damage by raising blood pressure and
blood cholesterol and triglyceride
levels. It also lowers your good cholesterol levels.
The key is to reduce calories that
go in and increase calories that go out.
Most people have to subtract around
500 calories each day from their diets
in order to lose approximately a pound
each week. Having a balanced diet
makes a difference.
“No. 1 is decreasing your sodium
intake and cholesterol,” said Collins.
“We promote eating fresh fruits and
vegetables as often as you can because
the benefits for cardiovascular health
specifically are phenomenal.”
The AHA also suggests eating more
whole-grain foods; using olive, canola,
corn or safflower oil as your main
kitchen fat; eating more chicken, fish
and beans; and reading food labels to
help you choose healthy foods. Talk
to your doctor or a dietician for more
information about what to look for on
the labels.
It is not always about what you eat
ON
SAR
There are many reasons to make
reaching a healthy weight a goal.
Managing your weight becomes a simpler task when you have some strategies in place.
“Being overweight or obese increases your risk for a plethora of health
issues,” said Brandi Collins, corporate
events director at the American Heart
Association (AHA).
There are many benefits to getting
a handle on your weight. “You will
have fewer joint and muscle pains and
better regulation of bodily fluids and
blood pressure,” said Jordan Horst,
associate in communications with the
AHA Other benefits include a reduced
burden on your heart and circulatory
system, better sleep patterns, more
effective metabolism of sugars and carbohydrates and a reduced risk for heart
disease and certain cancers.
Your body mass index, or BMI,
is one indicator as to whether you
are at a healthy weight. It is basically
a numerical value that shows your
weight in relation to your height. A
BMI of less than 25 means you are
at a healthy weight, while less than
18.5 is considered underweight. If
you are between 25 and 29.9, you
you may want to consider keeping a
food diary.
All this does not mean you have
to completely eliminate sweets from
your diet. “Anything with dark chocolate has cardiovascular benefits,” said
Collins.
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