Small Changes, Big Difference


By D.C. Tworek, NASM CPT, Nutrition Specialist

Is your head swimming from the constant onslaught of information on how to lose weight, eat right, exercise, prevent disease and on and on and on…. Well, as with most things in life, less is more.

A new study, published on Monday in the Archives of Internal Medicine, showed that all you really need to do is “get off the couch and eat more vegetables.” The study followed 204 participants, dividing them into 4 groups – each group was assigned two activities to change, such as “eat less fat and exercise more” or “be less sedentary, eat more vegetables.”

The groups told to be less sedentary and eat more vegetables made greater strides in weight management, reducing fat intake, eating a greater number and variety of fruits and vegetables and increasing physical activity. The other group did decrease fat intake, but only marginally and saw little to no reduction in sedentary lifestyle behaviors or increases in fruit and vegetable consumption.

The lead author of the study, Bonnie Spring, a preventive medicine professor at Northwestern University Feinberg School of Medicine told, “Americans have all these unhealthy behaviors that put them at high risk for heart disease and cancer, but it is hard for them and their doctors to know where to begin to change those unhealthy habits. This approach simplifies it.”

If you don’t know where to begin, start with these two simple goals – by adding fruit and vegetables to your diet, you are not taking anything away from yourself, but adding more to your diet, your life, your health!


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