" THINK BALANCE and MODERATION "

Think Balance and Moderation

For the average person, keeping healthy doesn’t require very much. Eat right and get some exercise, and you will be on the right road.

I don’t subscribe to any particular kind of diet for weight loss. Instead, I advise my patients to follow the general principle of a balanced diet. With each meal, try to ensure you are eating a balance of some protein, some fat and some carbohydrates.

The Value of Fat and Protein

Fat and protein in the diet breaks down slowly and helps to keep blood sugar at an even keel. The result is that you feel full longer after a meal and are less likely to reach for unhealthy snacks.  When choosing a “fat,” remember there are “good for you” fats such as olive oil, canola oil and fish oils; and “not so good for you” fats such as butter, lard and palm oil. 

Carbohydrates and Blood Sugar

Moderation is important with carbohydrates, which break down quickly in the body. When you eat too many, it causes a spike in blood sugar and then a quick drop which can cause a hypoglycemic feeling—hunger, nausea, and even light headedness. To feel better, you eat something and the cycle begins again—your blood sugar goes up, then down. At the end of the day, you may find that you have eaten more than you thought and that you don’t feel particularly good.

Keeping Active

Exercise is also important. Do what you like to do—walk, swim, run; they are all good ideas. But, especially if you are one who doesn’t like to do structured exercises, start with the little things. Park at the end of the parking lot and walk to the store or your office, take the stairs instead of the elevator, and carry a hand basket in the grocery store instead of pushing a cart.  Whatever you choose, start off slowly and gradually increase the intensity and the duration.  Your goal is 30 minutes of moderately intense aerobic exercise (such as brisk walking) 5 days a week and muscle-strengthening activities of all major muscle groups 2 days a week.  Short breaks in an exercise routine are sometimes necessary for illness or vacation, but long breaks should be avoided because your body will go through what is called de-conditioning.  Within a few weeks you will have lost much of the progress you have made.

I will be writing periodically about health and wellness topics of interest to families. 

Let me know what you would like to discuss.

ABOUT DR. SCHNEIDER:

Board Certified in Family Medicine since 1997, Michele Schneider M.D., LLC is a Family Medicine specialist with an office in Glen Mills. She graduated summa cum laude from the University of Scranton and received her medical degree from New York University School of Medicine. She completed a Family Medicine residency at University of Connecticut/St. Francis Hospital Family Medicine Residency Program in Hartford.