It may just be the number 1 resolution that people make on New Year's Eve: to get rid of those extra pounds, eat better and get healthy.
But easier said than done. Research shows that most people start out enthusiastic and then, after a few days or weeks, revert back to old habits. Record reporter Christina Myers caught up with two local experts to help readers follow through with their health goals: local personal trainer Shaun Karp and Fraser Health Authority dietitian Ruth Hellerud-Brown.
Their advice, here in the second instalment of our ongoing series, has a common theme: small changes add up, so be patient and keep moving forward.
Keep an eye on future editions of the Record for expert advice on everything from going green to learning something new in 2012.
We talked to: Shaun Karp, personal trainer and owner of Karp Personal Training and Rehabilitation
Question: For people who struggle with their weight or general fitness level, what is the one piece of inspirational advice you'd tell them?
Answer: Don't give up! Just like trying to quit smoking, trying to make permanent lifestyle changes can take multiple attempts. If you eat poorly or miss the gym for a few days or a week, it doesn't mean you've failed. You need to forget about it, move forward and get back on track.
Q: For those who don't have access to a gym (due to work schedules, child-care commitments or finances), what are some easy ways to add a little more exercise to your life?
A: Walk as much as you can, take the stairs instead of the elevator, and find some basic exercises that you can do at home with an exercise tube or stability ball.
Q: Is there one piece of exercise equipment that everyone should have in their home to add to their workouts, such as a treadmill or hand weights?
A: Dumbbells are first on the list because they are very versatile and inexpensive. Second is a rubber band kit because they are also inexpensive and easy to store, and third are stability balls because they are good for the whole body, especially your core.
Q: A lot of people confuse "thin" with healthy. What would you say to that idea?
A: Some people have a fast metabolism and eat a poor diet. They may look good on the outside, but they could be a time bomb on the inside! There are also some people that we call "skinny-fat." They look good in clothes, but they have very little muscle and have a high body fat percentage.
Q: People tend to get overwhelmed with big goals like "lose 50 pounds." What are some short-term or smaller goals that people can set themselves to make it easier to stay on track?
A: It is much easier to focus on losing one or two pounds each week rather than thinking about the big number. It is also good to focus on lifestyle goals such as attending the gym three times per week or not eating sugar or fatty foods before bed.
Q: For people who have children, time is often a factor in working out. Any quick tips on how the kids can be incorporated into "working out" so that you can spend time getting healthy and being with your family?
A: Family fitness is a must! Don't be a spectator, get involved with your kids. Go to the park and play tag, try Twister, or go ice skating. Limit TV time, and try to do one fitness activity each day.
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We talked to: Ruth HellerudBrown, registered dietitian, Fraser Health community health specialist in Burnaby.
Question: A lot of people feel excited about making a resolution to eat better but then get overwhelmed or feel like the change isn't happening fast enough. What do you say to people to help motivate them?
Answer: Simple, small changes are the key to successfully changing eating behaviour. Start with one small goal. For example, if you drink whole milk, switch to a lower fat milk like one per cent, or if you consume only white bread, switch to whole wheat. Once the first goal is achieved, aim for another - building on the previous diet change. Gradually, an overall healthy way of eating can be achieved and, importantly, sustained.
Q: Are there a few "golden rules" that people can keep in mind about eating better - certain things that are best to cut out altogether, foods that should be eaten regularly, etc.?
A: Canada's Food Guide helps us to eat a healthy balanced diet. If we follow the food guide, most of the time our diet will be rich in vegetables and fruit, have plenty of whole grain products, ample dairy and the necessary meat and alternates that we need for good health.
Foods that we can have on occasion are those foods and beverages that are high in calories, fat, sugar or salt. For example: cakes, cookies, pastries, chocolate, candies, granola bars, doughnuts, muffins, ice cream, French fries, potato chips, other salty snacks and sweetened beverages.
As well, eating more fresh foods and cutting back on processed and prepared foods also makes one's diet considerably healthier.
Q: Sodium is a big topic right now in the health region. Why is it so important to reduce sodium, and what are some easy ways to minimize it in our diets?
A: Too much sodium (salt) in our diet causes high blood pressure, heart disease, stroke and kidney disease, chronic disease conditions that cost our health-care system an inordinate amount of money. By reducing the sodium in our diet, we reduce the risk of these chronic diseases.
We need sodium in our diet, but most people eat more than twice the amount that our bodies need. About 75 per cent of sodium in our diet comes from processed foods such as cheese, sauces, soups, deli meat and pizza. As well, packaged foods, ready-to-eat foods, fast food and restaurant meals are often high in sodium.
Consumers should also be aware that sodium is also in breakfast cereals, bread and bakery products, even though they don't taste salty.
Q: People often don't like the word "diet" - what kind of word or phrases do you like to use when talking about food and nutrition?
A: We do not like to use the word "diet," mainly because diets don't change eating patterns for the long term. When the diet is over, people usually regain the weight lost, and sometimes more. The phrases we use are "healthy eating," "making healthy food choices," "balanced eating."
Q: For people with young children, why is it important to model a good diet from the start?
A: Most of a young child's initial learning comes from their parents - some of it is intentional teaching that parents do, but much is learned through role modelling. And role modelling is very important in helping children learn healthy eating habits - children will want to eat the foods they see their parents eat. It therefore follows that parents should be eating a healthy, well-balanced diet if that is how they want their kids to eat.
Q: How much of an impact can poor nutrition have on our health? What kinds of diseases or issues can result from poor nutrition?
A: There are a wide range of health problems that can result from a poor diet depending on what nutrients are being restricted. But the big issue from a population health perspective is the increase in chronic disease rates, specifically diabetes, heart disease, stroke and high blood pressure. For most people these conditions are directly related to an unhealthy diet, sedentary lifestyle and tobacco use.
Q: Where can people go to learn more about food guidelines and suggestions?
A: Canada's Food Guide outlines a healthy, balanced way of eating for those two years and older.
Another excellent resource for specific nutrition topics of interest is Dietitians of Canada: www.dietitians.ca. As well, in B.C. we have online dietitians that can answer specific questions the public may have - they are with HealthLink B.C. and can be reached by calling 8-1-1 (ask for a dietitian).
Watch for more instalments in this series in upcoming editions of The Record. The first instalment, on debt and personal finance, ran on Feb. 1. See www.royalcityrecord.com.
