Healthy eating is tough, especially around the holidays. That’s why Prince William Living asked Dr. Adam Brown, chief of emergency medicine at Sentara Northern Virginia Medical Center and Sentara Lake Ridge, for some tips to help you take control of your health during the holidays and all year long. Not only is Dr. Brown a medical professional, but during the last year, he has lost 65 pounds through diet and exercise. Here’s his account of how he achieved better health.
First, I would first say, “You can do it!” As long as you can move and have the ability to make decisions about what and how you eat, you can do it. You can get healthier and feel better. Over the past year, I have lost about 65 pounds, going from a size 40 waist to a size 32. Change, however, takes planning, preparation, dedication and most importantly, support. Avoid gimmicks. They simply don’t work, especially in the long run. You may have temporary wins, but your resolution for the New Year should be for a healthier life and not just for a season.
I have made significant changes to my entire life, and the results, physically and mentally, have been dramatic. Physically, I have altered my food choices, and I exercise daily. I have limited red meats, simple sugars, carbohydrates and fried foods. At the same time, I have increased healthy fruits and vegetables. I educated myself on just how many calories were in the foods I ate, and I made substitutions. You would be surprised how many calories are in “healthy” foods like sushi or pasta.
From an exercise perspective, I have replaced sitting on the couch with movement like walking in the evenings, going to an exercise class or doing the elliptical at the gym. I have also turned to weight lifting 3–4 times a week. In effect, I break a sweat exercising 25–30 minutes every day. So what’s the result? I feel great! I can run 1–3 miles now without taking a break. Before, I got winded walking up my front steps.
I want people to know that they can control many of their health conditions. So many of these conditions can be reversed through healthy living. When I turned 40, I had borderline high blood pressure and cholesterol and weighed 256 pounds. Now, all of that has changed, and it can change for you too!
