Courtesy Photo | Capt. Henry Cartagena, 42nd Military Police Brigade, enjoys a healthy apple Dec. 5,...... read more read more
By Maj. Jason Fetterolf
50th Infantry Brigade Combat Team
Take a look at the colorful packaging of most processed and snack foods – where American spend 90 percent of their food dollars – and you will likely see "low-fat" or "fat-free' on the label.
But statistics show – and you can look around at people to verify this yourself – that Americans, and increasingly, foreigners, are getting fatter.
Troops now are gaining an average of 10 pounds on deployment according to an Army Times article released in December 2007.
Widespread research has shown that excessive weight gain leads to high blood pressure, heart disease, and a whole host of chronic degenerative disease, not to mention low self-esteem and dreading that periodic physical training test and weigh-in.
While Americans consumed significantly less saturated fats over the 60-year period from 1910 to 1970, increasingly more Americans are overweight, and heart disease is up dramatically, according to research by Mary Enig, PhD, a renowned expert on lipids, and Sally Fallon, president of the Weston A. Price Foundation, an independent non-profit advocate for whole natural foods. Saturated fats are mainly found in animal meat, real butter and tropical oils.
So, if saturated fats are not necessarily what is making us fat, what is?
Although each person's lifestyle and eating habits are different, many Service members are getting fatter for reasons such as eating more calories than they burn off, not exercising enough, eating at the wrong times or eating the wrong type of calories.
Let's focus on weight gain caused by eating at the wrong times and eating the wrong type of calories.
Human beings were designed to be awake during daylight hours and to sleep during night time. Human metabolism naturally varies along with this circadian rhythm (human daily cycle). One's metabolism is lowest in the early morning, between 2:00 a.m. – 4:00 a.m. To maintain a stable weight, eat as little as possible during or near that time frame, and avoid eating near bed time, if you normally go to bed in the evening. This may be challenging for the many working the night shift at Camp Bucca, but if you can eat before or after your shift, you will see better results.
Now, more importantly, let's discuss what kind of foods or calories to eat that will not make you fat, and more importantly, will support long-term health that minimizes degenerative disease.
In simple terms, avoid anything that is served in a bag, a box, or a can (V8 vegetable juice is ok). For example, to echo what was discussed last month, simple, refined carbohydrate-rich foods such as cookies, cakes, chips, hard candy, french fries, soda (diet and regular) and sugary juices will help you gain weight as fast as you want to. Notice soda and juices have no fat in them.
Even worse, if you want to really watch your waistline rocket and your lifespan plummet, add just about any kind of fried food to your diet. Most fried foods are fried in shortening, otherwise known as trans fats or partially-hydrogenated oils or fats. Trans fats are the worst fats you could eat, and should not be confused with saturated fats.
Popular meal foods such as white potatoes, pasta, corn, white rice, white bread, non-whole grain cereals, grits and pancakes are normally low in fat and they all come from grains except for potatoes. Although not necessarily high in calories by themselves, these foods can create cravings shortly after the meal. These cravings are caused by carbohydrates' action of quickly increasing, then quickly decreasing your blood sugar level. This may cause you to feel hungry again, perhaps away from the dining facility, where the only thing to reach for is a tasty junk-food treat loaded with more calories and trans fats! Eat these typically "white" meal foods sparingly and with a protein as discussed next.
How can you avoid the vicious "carbohydrate-craving" cycle and what can you actually eat that will help you keep from getting fat? Try protein-rich foods or complex carbohydrates that only slowly increase your blood sugar level. Specifically, in moderation, eat protein-rich meats, nuts, eggs and fish. In generous portions, eat complex, unprocessed vegetable carbohydrates such as broccoli, spinach, cauliflower, tomatoes, carrots, onions, garlic. Don't be afraid to add a small amount of some healthy fat in the form of butter (not margarine) to your vegetables to make them taste great and aid in vitamin absorption by your body.
Healthy, lower carbohydrate fruits include apples, pears, oranges and mango. Bananas and melons, although somewhat higher in carbohydrates, are typically low calorie, and are also good weight management options and a much better choice than candy, cakes or cookies. Additionally, complex carbohydrate foods are fibrous and will assist in digestion.
Remember, avoid processed foods as much as possible, watch your portion sizes, be aware of the time of day when you eat and do not be deceived by mass media marketing that tells you low-fat foods are all healthy foods. You only have one body, and as we enter into a new year, resolve to make 2009 your best health year yet! Take charge of your health!
| Date Taken: | 01.08.2009 |
| Date Posted: | 01.08.2009 06:43 |
| Story ID: | 28591 |
| Location: |
| Web Views: | 190 |
| Downloads: | 147 |
This work, Its Not Fat Making You Fat: Take Charge of Your Health, by CW2 Jason Fetterolf, identified by DVIDS, must comply with the restrictions shown on https://www.dvidshub.net/about/copyright.
No keywords found.
