Why is it that Americans are so overweight? Our culture since the 1960's has evolved into a 'sitting society' that loves to eat ~ for all the wrong reasons. And we convince ourselves that we can balance things by 'skipping meals' - a recipe for disaster. Too MANY calories and not enough activity ~that's what leads to obesity. Whether you look to an Atkins-type low carb, high protein, ? high fat diet, OR a lowfat, complex carb diet ascribed to by many of America's most outspoken vegetarians, too many calories just doesn't "cut it".

I heard recently that if you wanted to evaluate the latest diet fad, just look for the words "high" or "low" - if they are present, don't go there! Moderation in the key. Americans who want to improve their health risk have got to "get a grip" on intake and output. Excess calories cause weight gain. Just a simple 150 calories extra a day (could be olive oil or beer, who cares?) leads to an excess of 15.6 pounds per year. Middle-aged Americans tend to reduce their metabolic needs by that amount after age 40 or so, and consequently can put on that 15.6 pounds, by doing nothing different. We simply "slow down."

Whether we are fighting fat or diabetes, there ARE some simple techniques that will help. Carbohydrates are nutritious food when they are the right type and in the right proportion. Whole grains, veggies and fruits are necessary to provide the nutrient base we need to fight disease, along with lean protein, and those healthy monosaturated fats. To this end,  it is important to evaluate quality in our foods. All calories are NOT created equal. SOME calories have the power to provide quick energy and high nutrient density, and other calories are empty, or totally devoid of any nutrition. Soda, for example, has contributed a bundle of non-nutrient calories to our young. Substituting lowfat milk, natural juices, and just plain water will go a long way to improving health.

The "glycemic index" is a tool you can use to help you keep your weight under control. The Glycemic Index is a rating scale that compares carbohydrates by the rate at which they enter the blood stream and impact insulin levels. We know that high levels of insulin in the blood stream support fat storage, high triglycerides and yo-yo blood sugar levels that lead to compulsivity, cravings for carbos, other hormonal imbalances, and ultimately weight gain. It makes sense then that we do what we can to reduce the GI of the diet and therefore glucose levels in the blood. How do we do that? The same way we help our cholesterol and cancer risk. We eat lots of whole grains, vegetables and fruits and avoid the simple white flour, processed foods we have become dependent upon. There are some foods that are naturally low glycemically, and there are also influencing factors that can help reduce the GI of normally high GI foods. Fiber, acid, fat (the good monosaturated fats), and mixing meals will all help to reduce the GI.

Simply however, we'd all do better to reduce the amount we eat at one time. Small frequent meals, mixed in variety, with a little exercise in between, optimizes caloric burn (energy output) and reduces GI load so less insulin is in demand. Try it and see!

PS. If you'd like info on the glycemic index, search www.glycemicindex.com. There's over 600 foods in the list. Your favorites are sure to be there!

Tips for getting a grip on impulse:

• PLAN AHEAD - avoid impulse choices by having healthy alternatives available - that might mean a meal replacement at one meal (but only one) having plenty of fruit, vegetables, high fiber crackers, non-fat yogurts, lowfat cheese, etc around at home

• CHOOSE WISELY - avoid the high fat, high calorie 'dense' foods - try to 'volumize' - it'll help you maintain a sense of mental satiety
• EAT 'MINDFULLY' - slow down and enjoy the sensual qualities of your food. Research tells us that the 'sensory-specific satiety' centers we all have can play tricks with our appetites. It's important to remember a simple rule: the first bite's the best - so don't inhale the rest!
• THROW OUT THE OLD RULES - there are no good or bad foods; we don't have to eat  everything on our plates; leftover dinner foods can be part of a healthy breakfast; a large beverage before a meal is a 'good' thing if it helps to fill you up early. We all have a multitude of old rules in our memory banks. Some are just not healthful anymore!
• TRY MODERATION - a 'mixed' meal with small amounts of a variety of foods should help to meet satiety needs. A few bites of that rich dessert is NOT the problem!
• ABOVE ALL - GET PLENTY OF EXERCISE!  There's no magic trick to weight loss or gain - it's simply a matter of balance - calories 'in' vs calories 'out'. And when there's NO TIME, remember to BREATHE DEEPLY - it reduces stress and helps get oxygen to those cells to 'rev that engine!'
• RECORD YOUR INTAKE - Often, just writing things down helps set limits. Honesty is key - what's the point if you don't tell the truth to yourself?

HAPPY LOSING!