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Turn Over a New
Leaf
(ARA) - The cooler weather
of the fall season is
more than just a great
time to enjoy being outdoors
before cold weather sets
in. For many of the 65
percent of overweight
Americans, the changing
season is an opportunity
to establish good eating
habits and increase physical
activity before the stresses
and temptations of the
holidays arrive.
Being overweight is
about more than how you
wear the latest fall
fashions; it's about
being healthy, which
is why the American Council
for Fitness and Nutrition
(ACFN) is encouraging
Americans to regard the
seasonal shift as an
opportunity to embrace
new habits for a lifetime
of wellbeing.
Obesity is driven by
complex economic, cultural,
social and genetic factors.
Just as there is no single
cause of obesity, there
is no one-size-fits-all
answer. However, bringing
your weight under control
can begin with a single,
yet important step --
matching your food intake
with your physical activity
level. This is known
as energy balance.
"Those who achieve energy
balance by burning off
the calories they consume
are more likely to maintain
a healthy weight throughout
the busy fall and winter
holiday seasons," says
Susan Finn, Ph.D., R.D.,
chair of ACFN.
Of course, even when
we have good intentions
to watch what we eat
and stay active, real
life can get in the way.
Demanding schedules mean
meals on the run, not
around the table. Environmental
or emotional triggers
like stress or boredom
can lead to overeating.
Then we find refuge in
front of the TV or computer
rather than taking a
walk or enjoying another
calorie burning activity.
ACFN offers the following
pointers to help Americans
embrace the opportunity
for better health this
fall.
* Relish the colors
of the season. Ravishing
red, vivid orange and
dazzling yellow don't
just belong on the trees
-- they belong on your
plate. Apples, carrots,
broccoli, cabbage and
kale are often freshest
in the fall. Eating five
helpings of fruits or
vegetables each day is
a great way to keep calories,
fat and cholesterol low
while reaping great nutritional
benefits.
* The air is brisk,
are you? Most Americans
don't move enough. Let
the brisk air of fall
motivate you to incorporate
a walk into your daily
routine. Walking for
ten minutes will burn
calories and get your
muscles moving. Even
better, walk briskly
for 30 minutes to burn
around 100 calories.
* School's in session
and it's time for a multiple
choice quiz. Today we
have more and more options
for healthful foods.
Many food companies offer
convenient portion sizes
with specific calorie
counts for both snacks
and meals. Look for and
choose healthy, tasty
versions of your favorites
-- many now have reduced
calories, sugar and types
of fat.
* Don't wait for the
last leaf to drop --
start raking now! Yard
and housework are great
ways to stay active.
Raking leaves for half
an hour can burn 150
calories. Spend 15 minutes
washing those windows
for a better view of
the changing foliage
and you'll burn about
50 calories.
* Savor the unmistakable
harbinger of fall, the
smell of . . . grilling.
The tradition of burning
leaves in fall is highly
discouraged for health
and safety reasons, but
now an even better aroma
-- grilled foods -- can
punctuate the crisp seasonal
air. Grilling is a delicious
and healthy way to prepare
meats, fish and veggies,
so don't put your grill
into storage just yet!
"We all shift our routines
in some manner when the
seasons change -- the
beginning of school,
cooler weather and even
new pastimes like watching
fall sports affect our
daily lives," continued
Finn. "Seize this opportunity
to turn over a new leaf
and shed unhealthy habits
-- and pounds -- this
fall."
Courtesy of ARA Content
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