ÐÏà¡±á>þÿ =?þÿÿÿ<ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿì¥ÁM ù¿bjbjâ=â= "&€W€Wÿÿÿÿÿÿÿlüüüüüüü`fff8ž²`íîÚððððnq$•lnnnnnn$Û û”’ü©ÿ©©’3 üüðð§3 3 3 ©üðüðl3 ©l3 ¦3 Ù ª€|üüøðÎ`À˜TÆ`f¹4üøt½0íêíFø3 .>"üüüüÙ Healthy Weight for the Holidays As seasons change and the holidays approach, many people will start eating more and exercising less. Although eating a second serving may not seem dangerous, a healthy weight is vital to a body’s well-being. “This time of year is when many of us slip into overeating and seem to lose focus of our healthy lifestyles,” explains insert last name, D.O., an osteopathic insert specialty from insert city and state. “While we convince ourselves that we are only enjoying the season, we set a lower standard of health.” Dr. insert last name explains that a healthy weight should be defined as a weight at which an individual feels comfortable and has enough energy to do a reasonable daily routine. Even more importantly, a healthy weight is one that does not put someone at risk for weight-related diseases. Insert change. According to the Centers for Disease Control (CDC), five of the 10 leading causes of death in America can be linked to poor eating habits paired with insufficient exercise. Heart disease, some types of cancer, stroke, diabetes, liver disease and arteriosclerosis can often be associated with an unhealthy diet. “A noticeable misconception with the phrase ‘healthy weight’ seems to be ‘thin,” explains Dr. insert last name. “On the contrary, someone who is overweight according to the body mass index but eats right and exercises regularly may be at a healthy weight.” The body mass index (BMI) is a universally used measurement of body fat based on height and weight of an individual. BMI is estimated by using the following formula: BMI = (Weight in Pounds) x 703(Height in inches) x (Height in inches) The CDC defines these BMI calculations for adults older than 20 years of age: Less than 18.5= Underweight Between 18.5 and 24.9= Normal weight 25 through 29.9= Overweight 30 or greater= Obese Dr. insert last name emphasizes that an individual’s BMI should be used as a guide to a healthy weight. If a BMI reaches greater than 30, s/he suggests evaluating ways to reduce the number. “The emphasis should be on the total diet, rather than any one food or meal. If food is consumed in moderation with appropriate portion size and combined with regular physical activity, all foods can fit into a healthy diet, “ says Dr. insert last name. A diet is not the only factor in a healthy weight—age, metabolism, genetics and exercise also play a significant role in an individual’s weight. “Age is an important factor in finding a healthy weight because as we mature through life our bodies may require different levels of energy to achieve the very same task,” s/he explains. “Metabolisms change as you age.” Metabolism, also known as a basal metabolic rate (BMR), is the average daily amount of energy needed by a body at rest. The average person's BMR accounts for approximately two-thirds of the energy s/he expends. This energy is used to maintain body temperature and power the heartbeat, breathing, and other organ functions. Age, height, body composition, and genetics determine how much energy a body will need. “Many of us may know someone who worked extremely hard to loose weight only to gain it back over time even though they made appropriate lifestyle changes,” explains Dr. insert last name. “Then, there are others who are either thin or lose weight effortlessly and keep it off with relatively minor lifestyle changes.” Dr. insert last name explains that one difference may be genetic risk factors that affect a metabolism and result in an inherited susceptibility to weight gain. Lastly, the exercise regime that an individual practices affects his or her weight directly. “Exercise is paramount to achieving a healthy weight,” explains Dr. insert last name. “Unfortunately, the holiday feasts are consumed during the winter months when physical activity seems to decline significantly.” According to a 2003 survey by the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, only 22% of Americans currently exercise at recommended levels. Dr. insert last name suggests at least 30 minutes of moderate exercise five or more days a week. After considering all of the factors involved in finding a healthy weight, Dr. insert last name advises, “the easiest way to maintain a healthy weight, is to remain health conscious at all times--even during the holidays.” Preventive medicine is just one aspect of care osteopathic physicians (D.O.s) provide. Osteopathic Physicians (D.O.s) are fully-licensed to prescribe medicine and practice in all specialty areas including surgery. D.O.s are trained to consider the health of the whole person and use their hands to help diagnose and treat their patients. 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