Weight Management

Recipe for heavy losses

Recipe for heavy losses was the 17-Across clue from the Wall Street Journal’s puzzle January 9. Having filled in DIE, I could easily surmise DIET was part of the eight letter answer.

Jokes often mention DIET is a four letter word and I agree. Long term, nothing good comes from most diets. Primarily  because people see DIET as a temporary change. Reach your goal (or insert any reason here) and then you quit. Return to your previous diet and re-start the cycle.

All weight loss diets work, that is, effect weight loss but rarely is the weight loss sustainable because the diet is not sustainable: too expensive, too much trouble, too restrictive, too inconvenient…

My heart lightened with the second four letter word answer in 17-across: PLAN.  We professionals admonish “it’s not a diet it’s a lifestyle”, but another way to say it is “a healthy PLAN”.

Any plan is better than no plan. Think about it in other areas of your life. Do you have a plan for your work? A plan for the weekend? A plan that your child cleans his room? (OK, that’s more like a prayer, but you get the idea.) You even plan for doing laundry. You check your calendar and your closet, you recognize the sequence (wash before dry) and you mostly follow fabric label  directions.

What is your diet PLAN? Do you check your calendar to figure out what meals you will make and which ones you’ll eat out in the coming week? Do you check your cupboards/fridge/freezer to see what’s on hand? Do you plan time and money for grocery shopping? Is there a list?

No one plans bad diet habits, they just happen. But that doesn’t have to be.

If you’d like to drop a few pounds, DIET wasn’t the key to “recipe for heavy losses”. A PLAN is key; your health is as important as your laundry, right?

PLAN to be well,


PS It’s been so long since I posted, but life happens (especially without a plan). So, Merry Christmas, Happy Holidays, Happy New Year, Happy Groundhog Day and anything in between I missed!

PPS And yes, I was slightly embarrassed that I knew Robert Matthew Van Winkle is Vanilla Ice.

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Breast Cancer Awareness Month

Breast cancer awareness monthWhile breast cancer information has been widely disseminated this month, I thought I’d focus today’s nutrition bite on the role of diet and the disease.

We know advancing age and family history are among the uncontrollable factors; we also know when it comes to diet, there is not a single food that promotes or prevents cancer, BUT, overall nutrition habits can change your risk. There are two biggies.

The first is alcohol. Alcohol is correlated to breast cancer; the more a woman drinks, the greater the risk.

You might have already guessed excess body fat is the other major factor.

Early menarche, the onset of the menstrual cycle in girls, is related to too little exercise and too much body fat. That early start to a period will end up with a later than typical menopause. The result is that the body is exposed to hormones for a longer time, somewhat increasing the risk of breast cancer.

The CDC states being overweight or obese after menopause increases your risk of breast cancer. Too little exercise is listed as a separate risk factor and is often seen along with excess body weight and fat.

We talk about managing weight often here but usually in regard to cardiovascular disease, diabetes, hypertension, stroke and certain cancers, but we need to recognize the specific role it plays in breast cancer. Excess body fat is not a cosmetic problem but a complicated health issue.

If weight loss seems unrealistic for you, perhaps weight maintenance is where you need to begin. If exercise isn’t in the cards, being more active in daily life could help. But, if you’re thinking, I’d like to start on those 5 pounds, begin today recording what you eat. It’s one of the most difficult but most beneficial weight reduction tools we have.

Take care of your weight to be well,





Permanent link to this article: http://marciacrawford.net/archives/breast-cancer-awareness-month

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