Managing Weight

Nutrition article continued from previous page

5. Never eat carbohydrates by themselves. Always balance your carbohydrate choices with a quality protein such as reduced-fat cheese, chicken, fish, etc. Remember that carbohydrates convert into sugar and excess sugar is stored in your adipose tissue which is fat. Excess sugar also contributes to diabetes and Attention Deficit Disorders (ADD) in children with a sensitivity to excess blood sugars.

6. Don't drink fruit juices or sodas which are high in either natural or processed sugars. Instead drink water, unsweetened herbal teas or diet sodas sweetened with safe sugar substitutes, such as Splenda. You may also sweeten your herbal teas or unsweetened flavored sparkling water with Splenda or the natural sweetener Stevia.

7. If you and your family are on the go and need to resort to fast food, remember the following. Always throw off the top bun of any burger or sandwich and feed it to the birds. This will automatically cut your carbohydrate intake in half. Stay away from French fries and onion rings. Choose water, diet sodas or unsweetened ice teas as your drinks of choice.

8. Don't let your children come home after school to watch TV or play video games while snacking on high carbohydrate snacks such as chips, cookies and soda. If you, or your child, are in the mood for a snack, choose a handful of nuts, celery filled with peanut butter, or reduced-fat cheese or string cheese sticks with fruit instead of chocolate. Sugar-free popsicles or Jell-O are free snacks because they do not have any carbohydrates.

9. Get your children involved in after school programs which involve sports or exercise activities through your local YMCA, Boys and Girls Clubs, parks departments, etc. This will force your children to get the exercise that they need without feeling like they are on a strict exercise regime.

10. Try to exercise at least three days per week performing a combination of both resistance and aerobic exercise. Go on family walks after dinner for a relaxed form of enjoyable non-aggressive exercise. Weekends should be reserved for non-structured, fun recreational activities of your family's choice, depending on the season of weather, such as golf, water-skiing, etc. This gives you a well-rounded and reasonable perspective of incorporating a healthy blend of physical activity into your family's busy lifestyle.

Dr. Douglas Markham is a California chiropractor specializing in weight loss and wellness.
For information on his book, Total Health Beyond the Zone, call 800.891.5165.