SL_FEATURE_Resolved_0122_Feature 1 / 28 / 22 4 : 38 PM Page 3 like dark chocolate , avocados , and nuts , all HEALTH : of which are good go - to foods that still pro - vide some comfort . Of course , everything ‘ Focus on Small Changes ’ shouldbe in moderation . “ The pandemic has definitely made Nearly 75 percent of Americans ages 20 and older are overweight , and more health and wellness a challenge . We have than 40 percent are obese , according to figures from the U.S . Centers for to be more intentional about what we’re Disease Control and Prevention . At the start of a new year , many Americans eating when we spend more time at say , “ It’s time to make a change , ” but by February or March find themselves home , because the pantry and fridge are struggling to keep their resolutions . Janine Darby , M.D . , a board - certified right there , and there’s the temptation to physician and the owner and founder of Lifestyle Changes LLC graze . Another component is movement . ( lifestylechangesllc.com ) , shares her expertise on losing excess weight Many people have sedentary jobs that and maintaining a healthy lifestyle for the long term . put them on the computer for much of the day . I recommend setting aside times for movement . The goal for most people should be 150 minutes of moderate exer - cise per week , or 75 minutes of vigorous exercise per week . Strength training is just as important as cardio . To me , the foundations of health and wellness are a well - balanced diet , including drinking plenty of water ; exercise , which also helps with mental and emotional wellbeing because it releases endorphins that can help prevent anxiety and depression ; and a good night’s sleep , which helps with our energy and mental sharpness . “ Whenever I’m first starting to work with someone , we talk about current habits . Maybe they have a cocktail or a glass of wine with dinner . I don’t deprive patients of the things they crave , but we do talk about alternatives and healthy choices . With alcohol , I’ll talk to them about drinks with a lower caloric intake and give them the hierarchy , meaning the lowest caloric drinks versus the higher ones ; champagne is lower , followed by beer and then cocktails . The same goes for favorite foods ; I may suggest changing their snacks — nuts over chips — while they “ It’s all about setting personal goals , busy , but meal planning helps us ensure are actively losing to weight . not making resolutions . When it comes thatour bodies are getting the proper nutri - “ Anytime you’re working toward a to losing weight and feeling healthier , I tion . When you’re trying to lose weight , 90 goal , accountability is essential . Some usually talk about the three M’s : mindset , percentis nutrition and 10 percent is exercise . people are turning to Peloton to have an meal planning , and movement . These I provide my patients with customized meal accountability partner , and there are a lot three components will help you make a planning , including recipes and a grocery of apps and devices with health - related lifestyle change , increase your energy , and list , so they know what their meals for the software to keep people on target . Many manage your weight . Establishing a good week will be ; all they need to do is prepare people have a fear of failure or deprivation mindset doesn’t happen overnight . The them . Subscription meal - delivery services when they begin a weight - loss journey ; big thing is to not tear yourself down , to can be very helpful . My family uses Sun - they fear the food may not be as exciting , start from a place of love and acceptance , basket , but there are so many out there — or maybe they hate exercising . With any and to see yourself as someone who is Blue Apron , Freshly , and Purple Carrot , to program , you should not feel deprived or empowered . Instead of looking for prob - name just a few . Comfort foods are OK , but like you’re making drastic changes , lems , look for solutions . Also , focus on it depends on what the comfort food is . A because that’s going to reduce your small changes instead of an all - or - nothing lot of people go to carbohydrates and chances of success . What I’m teaching is mentality . sweets , but excess carbs can lead to gradual lifestyle changes to lead you to a “ We have to change our thinking in unwantedhealth issues , like diabetes . There healthier , happier life . ” terms of how we look at food . Everyone is arestress - fighting foods that still taste good , — AS TOLD TO BILL DONAHUE SUBURBANLIFEMAGAZINE.COM VOLUME 13 ISSUE 5 28 |