Total lost: 14.5 pounds
**Important blog note: Tomorrow we will have a very special guest blogger. This young woman took a courageous step and emailed me her weight loss story. I asked her if I could post it to my blog, and she kindly said yes. When I read about her struggle, her feelings, her battle, her motivation, and her decision to get fit I found tears in my eyes. I cannot wait for you to read it. If at any point you don’t think weight loss is possible-wait until you read Brittany’s story. Look for her post tomorrow (bring a box of tissue with you).
Liz gave me a magazine from the UAB Comprehensive Cancer Center. The article is entitled “The Impact of Obesity On Cancer.” If you or someone you know is obese please pass this information to them. It could be life-saving. Thank you Liz for passing this along.
Here is an excerpt from that piece.
“Recently released data from the Centers for Disease Control and Prevention (CDC) say the South is home to nine of the 10 most obese states in the nation. Mississippi has the highest level of obesity at 34.4% with Alabama trailing at a close second with 32.3%. These numbers are part of a disturbing overall trend. Since 1994, the number of obese adults age 20 or older has increased by 8% to approximately 73 million people. According to the CDC data, obesity levels rose in 16 states in the last year-but even more alarming, levels decreased in zero states.
People who are obese have an abnormally high and unhealthy proportion of body fat. Obesity is defined by a formula known as the body mass index (BMI), which expresses the ratio of weight to height squared. Individuals with a BMI of 25 to 29.9 are considered overweight, while those with a BMI or 30 or higher are considered obese.
Obese people are at a greater risk for diabetes, stroke, cardiovascular disease, high blood pressure and several cancers. In fact, obesity is a major risk factor for 6 cancers. Wendy Denmark-Wahnefried, Ph.D., R.D., at UAB Comprehensive Cancer Center says, “Those are postmenopausal breast, colorectal, endometrial, kidney, pancreatic and esophageal cancers. And although there is no consensus yet, evidence also is mounting for cancers of the ovary and gallbladder.” The cancer with the highest obestiy-related risk is endometrial cancer. Obsese women have a2.5-fold increased risk.
Physical activity can reduce the risk of colorectal cancer by as much as 50%. UAB suggests the following:
*at least 30 minutes of moderate to vigorous physical activity every day-more is even better, since data on some cancers, such as colorectal cancer show that an hour per day may be necessary to reduce the risk of recurrence
*a diet rich in vegetables, fruits and whole grains
*limited consumption of red and processed meats and alcohol
*try to obtain nutrients from foods rather than supplements, which have been linked with higher cancer specific and all-cause mortaility among cancer survivors.”
Choosemyplate.gov also shared 5 tips for a healthy diet in that same magazine article.
1. Build a healthy plate. Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.
2. Cut back on foods high in solid fats, added sugars and salt. Many people eat foods with too much solid fats, added sugars and salt (sodium). Added sugars and fats load foods with extra calories you don’t need. Too much sodium may increase your blood pressure.
3. Eat the right amount of calories for you. Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.
4. Be physically active your way. Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits incease as you spend more time being active.
5. Use food labels to help you make better choices. Most packaged foods have a Nutirition Facts label and an ingredient list. For a healthier you, use this tool to make smart food choices quickly and easily.
Hope this provides you helpful information and motivation to get healthy!