Ka Wai Ola - Office of Hawaiian Affairs, Volume 24, Number 8, 1 August 2007 — Weight control: a matter of life and death [ARTICLE+ILLUSTRATION]

Weight control: a matter of life and death

Native Hawaiians suffer more chronic illness and have shorter life expectancy than all other ethnic groups in Hawai'i. What ean we do to change these statistics? Whieh changes will bring the greatest health benefits? The answer is easy: First of all weight loss, and, a close second, increased physical activity. On average, Native Hawaiians are the most overweight ethnic group in Hawai'i, although weight problems have increased noticeably among all Americans. So why should we change if most Americans

are overweight? Because being overweight is killing us ! Being overweight is linked to the leading causes of death, namely heart disease, cancer, stroke and kidney illnesses. U.S. health experts now predict that overweight children in the U.S. will not live as long as their parents and grandparents do. Given that reality eheek, we as Hawaiians are compelled to do something to protect our keiki from harm. Obviously, managing and controlling weight is not easy. Many pitfalls and ehallenges result from modern "conveniences" available today. But if you weigh more today than you did in July 2006 or 2005, it is time to look for ways to reduce calories or exercise more, or preferably do both simulta-

neously. There is no magical alternative. Finding the time to exercise ean be a problem, but exercising with family members and friends at a gym for an hour a eouple times a week ean add relaxation and enjoyment. (For years, I exercised at a nearby school's track for an hour before work every day.) Exercise makes weight loss happen more quickly, and you will feel more energetic, as fitness and health improve. The body's large muscles burn the most calories, so focusing on exercises for the leg and arm muscles will yield the greatest results. Walking is a great exercise, and all one needs is a pair of athletic shoes to support joints in the feet and legs. Get your doctor's approval before beginning to

jog, run, lift weights or paddle a eanoe. Food choices and amounts eaten are important. Drink lots of water, instead of soda or sweetened juice drinks. Choose lower-calorie foods, and use sugarless or nonsweetened products. Use low-fat or non-fat options in meats, dairy products and salad dressings. This will make a huge difference. Eat lots of vegetables, raw or cooked, since vegetables are lower in calories than other foods and eontain fiber, vitamins, minerals and other elements that fight against illness and early aging. Choose fresh fruit or vegetable snacks and avoid fatty, sugary snacks. Always take a moment to savor the flavor and aroma of the food you eat. Chew slow-

ly and thoroughly, since it takes the brain about 20 minutes to realize that you are eating. If you have a weekend party, save calories during the week. Then, at the buffet table, start by choosing lots of salads and cooked vegetables before the higher-calorie foods. Drink water first and between eaeh party drink. Change is always challenging, but it helps if you chart changes and successes. Post a chart for constant feedback. And if you fall off the eampaign, just piek yourself up and continue. Most importantly, start right away. (Although if you have health issues such as hypertension, diabetes, etc., be sure to get your doctor's approval first.) In four or six weeks, you will be amazed at the changes...promise! E3

OLAKINO • YDUR HEALĪH

By Claire Ku'uleilani Hughes, Dr. PH„ R.D.