Whenever I can’t decide on what to do with a piece of fish, I usually opt for this easy and crowd-pleasing technique, which involves roasting seafood after it’s been slathered in a highly seasoned vinaigrette. And by crowd, I mean wife.
The acidic bath seems to do something to the sea bass as it roasts, and not only do you get a very flavorful exterior, but the inside it seems to stay moister and more succulent, than if you just used a spice rub. In fact, Michele loves this roasting method so much, that I decided to name it after her. Also, I couldn’t think of a name, and if I called it Spanish-something sea bass, all the “that’s not Spanish-something sea bass” people would be after me.
Keeping a record of your daily food intake will help you stay on track when trying to lose weight or maintain a healthy weight and activity levels. It also will give your doctor or health care provider a quick way to check your progress.
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Key Recommendations
Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure.
Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol, and triglycerides, and to raise low levels of HDL-cholesterol, in overweight and obese persons with dyslipidemia.
Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.
Use the BMI to assess overweight and obesity. Body weight alone can be used to follow weight loss and to determine the effectiveness of therapy.
Use the BMI to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.
The waist circumference should be used to assess abdominal fat content.
The initial goal of weight-loss therapy should be to reduce body weight by about 10 percent from baseline. With success, and if warranted, further weight loss can be attempted.
Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost.
Low-calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.
A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should be an intregal part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.
Physical activity should be part of a comprehensive weight loss therapy and weight control program because it (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardiorespiratory fitness, and (4) may help with maintenance of weight loss.
Physical activity should be an integral part of weight-loss therapy and weight maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.
The combination of a reduced-calorie diet and increased physical activity is recommended, because it produces weight loss that also may result in decreases in abdominal fat and increases in cardiorespiratory fitness.
Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and weight maintenance.
Weight-loss and weight-maintenance therapy should employ the combination of LCDs, increased physical activity, and behavior therapy.
After successful weight loss, the likelihood of weight-loss maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy, which should be continued indefinitely. Drug therapy also can be used. However, drug safety and efficacy beyond 1 year of total treatment have not been established.
A weight maintenance program should be a priority after the initial 6 months of weight-loss therapy.
click to view DASH diet
Exercising with Chronic Conditions
Alzheimer’s Disease and Related Dementias
Arthritis
COPD (Chronic Obstructive Pulmonary Disease)
Type 2 Diabetes
Heart Health
Osteoporosis
Chronic Pain
Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease, arthritis, chronic pain, high blood pressure, or diabetes. In fact, physical activity may help. For most older adults, physical activities like brisk walking, riding a bike, swimming, weightlifting, and gardening are safe, especially if you build up slowly. You may want to talk with your doctor about how your health condition might affect your ability to be active.https://www.nia.nih.gov/health/exercising-chronic-conditions?utm_source=nia-mailchimp&utm_medium=email&utm_campaign=exercise-20200617
Exercising with Type 2 Diabetes
For people with diabetes, exercise and physical activity can help manage the disease and help you stay healthy longer. Walking and other forms of daily exercise can help improve glucose levels in older people with diabetes. Set a goal to be more active most days of the week, and create a plan for being physically active that fits into your life and that you can follow. Your healthcare team can help.
A few easy steps to be more active:
Stretch during TV commercial breaks.
Walk around when you talk on the phone.
Take more steps by parking farther away from stores, movie theaters, or your office.
Exercising When You Are Overweight
If you are overweight, don’t let that stop you from doing physical activities, including all four types of exercises. If you have difficulty bending or moving easily or feel self-conscious, try different activities, like walking, water exercises, dancing, or weightlifting, to see what works best for you. Anything that gets you moving—even for only a few minutes a day in the beginning—is a healthy start.
It is important to plan ahead in the event of a severe storm, earthquake, fire, or other emergency. Get tips on what to do before a disaster strikes. Share this infographic and help spread the word about preparing for disasters.
Older adults can be especially vulnerable during a natural disaster such as severe weather, earthquakes, fires, and floods. It is important to plan ahead and be ready for an emergency situation before it hits. Use these tips to get prepared: * Gather supplies such as food, water, clothing, medications, batteries, and chargers to assemble in a disaster kit * Make and keep a list of emergency contacts. Save the numbers in your cell phone too. * Be prepared to evacuate your home, if needed.Give someone you trust a house key and a list of emergency phone numbers. * To find an open emergency shelter, call 1-800-RED-CROSS * Plan for alternative transportation options if you do not drive or it is too dangerous
* Keep neighbors, friends, and family informed of your whereabouts. https://www.nia.nih.gov/sites/default/files/disaster-preparedness-infographic-508.pdf
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