10K/5 A Day Diabetes Program
December 17, 2004
Today, I want to thank all those who participated in our most recent 16-week program by keeping track of your steps and your fruits and vegetables. Obesity, lack of exercise, and poor nutrition are the main causes of Type II Diabetes. Eating the right foods, keeping at a healthy weight for you and keeping active sounds simple to say, but did you know that:
*Two-thirds of Americans are officially overweight, up from half just 20 years ago.
*Americans spend $117 billion a year on obesity-linked illnesses
*Diet and Poor exercise trail only tobacco as a cause of preventable death
*Half of all obese adults have hypertension
*Twenty years ago, 5% of American kids were overweight; today 15% are, and another 15% are headed that way
*By age 17, a child has spent 38% more time in front of the TV than in school
*It may take 10 to 15 tries before a child accepts a new vegetable or fruit
*25% of the vegetables eaten in the US are French fries.
*Americans spend $1 billion a year on prescription and over-the-counter weight-loss drugs
*For every hour of TV a child averages a day, obesity risks rise 6%
*Americans run only 25% of all errands by foot, a drop of 42% in the past 20 years
*Fast food spending by consumers has increased 18-fold since 1970 (this would probably include "already prepared food" that we purchase from vendors in our area or from the grocery freezer shelf.
*The average teen gets 10% to 15% of daily calories from soda
Your weight affects your health in many ways. Being overweight can keep your body from making and using insulin properly. It can also cause high blood pressure. Losing even a few pounds can help reduce the risk of developing Type II diabetes because it helps your body use insulin more effectively. People who have lost between 5 and 7 percent of their body weight significantly reduced their risk of type 2 diabetes.
What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.
Take a hard look at serving sizes of the foods you eat. Limit your fat intake to about 25% of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Check food labels. Write down what you eat and how much exercise you do. Have a goal in mind and meet it.
Be physically active every day. Make a plan to increase your activity level toward the goal of being active at least 30 minutes a day most days of the week.
Think healthy eating is boring? Doesn’t taste good? Costs more money? Think again! Colorful fruits and vegetables, tasty whole grain breads, wonderful herbs and spices can all add up to good taste without adding up to more money!
Best wishes,