“To eat is a necessity, but to eat intelligently is an art” -La Rochefoucauld
Nutrition serves as the last aspect of our 5 Principles of Well-Being™, but certainly not the least. We believe that you are what you eat; therefore balanced nutrition is a key to sustaining good health and optimal energy levels.
“Food is an important part of a balanced diet.” -Fran Lebowitz
Healthy weight control involves more than just watching what you eat. In other words, food is just part of the whole equation. Ongoing weight control involves:
Using behavior change strategies to help encourage good food habits.
Monitor and cut back on caloric consumption.
Increase calorie expenditure through physical activity.
Two simple methods include Waist Circumference and Body Mass Index (BMI).
Waist Circumference- With a regular tape measure held around your belly button, breathe out naturally, and pull it snug. For adults, a waist circumference over 40 inches in men and over 35 inches in women indicates obesity.
Body Mass Index (BMI) - This is a number calculated with a simple equation relating height and weight. For adults aged 20 years or older, BMI falls into one of the five categories:
Underweight:
BMI= less than 18.5
Obesity:
BMI= 30 to 39.9
Normal weight:
BMI= 18.5 to 24.9
Extreme Obesity:
BMI= 40 and above
Overweight:
BMI= 25 to 29.9
BMI=Weight(Kg)
Height(m) x Height(m)
Pounds x 0.454= Kg Inches x 0.0254= Meters (m)
“Our food should be our medicine and our medicine should be our food” -Hippocrates
Eating nutritious foods promotes health and reduces the risks of premature aging, disability and death.
Eat a variety of foods.
More fruits, vegetables and grain products.
Eat more foods low in fat, saturated fat and cholesterol.
Train yourself to enjoy less salt, sugar, caffeine and alcohol in your diet.
Avoid non-nutritional snack foods and educate yourself on the content of your food choices.
Use non-fat or low-fat milk and dairy products.
Avoid fried foods and fast foods.
Include an 8 ounce glass of water at the beginning of each meal.
Eat smaller more frequent meals throughout the day.
“We are what we repeatedly do” -Aristotle
Dramatic health benefits are achieved through small behavior changes over time.
Regular physical activity most days of the week reduces the risk of:
Dying of coronary heart disease
Developing high blood pressure
Developing colon cancer
Regular physical activity most days of the week helps to:
Relieve stress
Control weight
Stimulate psychological well-being
Build strong muscles, bones and joints
Long-term change requires commitment, effort, and willingness to tolerate falling off track at times until your goals are reached.
Pre-contemplation- “I want no changes in my behavior; there is nothing wrong with what I am doing”.
Contemplation- “I am seriously thinking about changing my behavior”.
Preparation- “I have a plan to change my behavior”.
Action- “I have started changing my behavior”.
Maintenance- “I have made the change a permanent part of my life”.
At Body and Soul Holistic Aesthetic Medical Center™ we design nutritional and body shaping programs tailored to suit the needs of each individual. We realize that everyone is unique and has different needs, goals and motivational levels. No matter what stage of ‘readiness to change’ you are in, our physician will assess your needs and long-term goals individually. We will develop a weight management plan which may include nutritional guidance alone or combined with a body shaping protocol, which will help you reach your desired goals naturally and safely.
Please call or visit our office for a complete list of treatment programs, testing and services offered: 215.782.2250
Healthy weight control involves more than just watching what you eat. In other words, food is just part of the whole equation. Ongoing weight control involves:
