September 28, 2008
Marketing Tricks
Don’t let a name of a product trick you into eating or drinking more. Studies have shown that people eat more pie when it’s listed as Grandma’s Homemade Apple Pie” compared to “apple pie” and drink more wine when the label says from California as compared to North Dakota.
Watch out for labels with fancy names. Be a careful food shopper and pay attention. Many of us eat more when a food has a tasty name.
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July 02, 2008
Portion vs. Serving
A portion is the amount of food you choose to eat and a serving is the standard unit of measure. The portion you choose may often contain more than the established serving size which ultimately means you can consume more calories. The Nutrition Facts label will help guide your understanding of the “appropriate” amount of a particular food.
It is very easy to overdo portions and eat more than you need, especially when you are dining out or experiencing a special occasion with family and friends. It is important to recognize these occasions by balancing a day where you may overeat with increased physical activity or simply eat less at the next meal. Most importantly, you must remember
that your total diet and exercise regime balanced over several days is what counts.
How can you watch your portion size?
• Place food on smaller plates which gives the eye appeal of more food.
• Be sure that you incorporate fresh or frozen vegetables for every lunch and dinner meal. Vegetables are delicious, packed with nutrition, often low in calories and provide a lot of bulk and fiber.
• Select frozen prepared meals that have “portion control” built right in.
• Select single-serve portions for snacks and desserts. Always use the food label to be sure you are accurately selecting your portion.
• If you select a food from a large container or bag, serve yourself one portion and put the rest away.
• Eat slowly and enjoy your meals. Research has shown it takes approximately 20 minutes for your stomach to signal that it is full.
• Keep snacking to a minimum. If you choose snacks, try to select fresh fruits or vegetables.
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March 17, 2008
I Can Make You Thin
Did anyone tune into the new reality show on TLC? Paul McKenna, a self-claimed weight loss guru, uses accessible techniques that focus on controlling the mind’s relationship with food. Every week on the show, he will cover a major theme such as emotional eating, addictions and cravings, motivation to exercise and metabolism, and self esteem and self-image. He has “4 Golden Rules” which turned out to be concepts I teach to my patients as well.
Th 4 Golden Rules
#1 Eat when you are hungry (starving on a “diet” doesn’t work)
#2 Eat what you want, not what you think you should (there are no forbidden foods)
#3 Eat consciously, enjoy each mouthful (put your knife and fork down between bites and do not eat while reading, talking on the phone, watching tv, etc.)
#4 Stop eating when you are full (Tune into your satiety feelings)
We’ll see how the show progresses…
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March 13, 2008
All-you-can-eat seats?
Downing a dog while watching the Texas Rangers or another team may put a fan in the middle of a new controversy: ballparks' all-you-can-eat seats.
At least 13 of the 30 major league teams will offer all-you-can-eat seats for all or part of the 2008 season, up from six last year, USA Today reported Friday.
All-you-can-eat options -- usually offered in the cheap seats -- allow teams to wring revenue out of parts of ballparks that used to sit empty, team officials told the newspaper.
Diet and health specialists say the seats symbolize super-sized fast-food and poor nutrition. At a time when the Centers for Disease Control and Prevention reports the nation is in an obesity crisis, setting aside places for fans to feast is irresponsible, many specialists say.
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November 23, 2007
Front-load your day's calories.
We all know that breakfast helps keep your waistline trim, but here's more solid proof: In a recent study, University of Texas at El Paso researchers found that people who ate breakfast took in 5 percent fewer calories over the course of the day. That's only about 100 calories (if you typically eat the 2,000 calories per day recommended for adult women), but, over time, it adds up.
Saving 100 calories a day for one year equals a loss of more than 10 pounds. Experts estimate most of us eat 20 percent of our daily calories at breakfast, 30 percent at lunch, and 50 percent at dinner. If you eat the majority of your calories before 6pm - you may find that you eat less. If you can't stomach a bigger breakfast (keep it healthy with a combo of low-fat protein, whole grains, and fruit or veggies), add a mid-morning snack (a container of yogurt, some fruit and a few whole-grain crackers, or half a sandwich).
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October 17, 2007
Sleep: Taken For Ganted
Research dedicated to sleep and body weight has been finding some interesting data regarding hormone action. Ever notice when you haven't been sleeping well, you tend to eat more? Maybe you feel like you have low energy and need to eat food for energy...when really you just need a nap or to go to bed earlier.
In a recent study, when sleep was cut in half from 8 to 4 hours per night, subjects craved more high-calorie, high-carbohydrate foods like candy, cakes and cookies. Blood tests showed an inability to use insulin similar to that of someone with diabetes. Cortisol levels increased as well (Cortisol has been linked with abdominal fat storage).
Leptin - a hormone known to increase satiety - decreased in these patients while ghrelin - a hormone known to stimulate appetite - increased. Overall, results indicated a positive association with appetite and weight gain.
If you suffer from chronic sleep deprivation, try these tips:
-- Get out of bed at the same time each morning; that means strive to go to bed at the same time.
-- Make your bedroom cool and comfortable.
-- Don't stay in bed and try to sleep. If, in 10-15 minutes, you are struggling to fall asleep, get up, move to another room and do something distracting but not stimulating. Read or perhaps listen to soft music.
-- Use the bedroom for sleep. Don't pay bills, watch TV or eat.
-- Don't clock-watch.
-- Avoid alcohol near bedtime; avoid caffeine after noon.
-- Relax before bed. Just as you might read to children to help them get to sleep, you need a way to unwind.
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September 20, 2007
Deserve to Splurge?
The need for a reward is human nature. And for many, that "something special" is food. You can't change what makes you happy, but you can minimize the damage to your healthy eating plan. Choose one portion-controlled item that requires you to leave the house, such as a cup of lobster bisque from your favorite eatery or a small, fresh pastry from the bakery.
It's more rewarding to have a nice treat than to waste calories on regular things you can have anytime, like potato chips or cookies. Even better, find a non-food reward: Catch a movie, get a massage at the spa, or buy a flattering pair of yoga pants.
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June 20, 2007
Alli - A Friend or Foe?
Last week, the first FDA-approved weight-loss drug, Alli ( pronounced al-eye), once sold by prescription as Xenical (orlistat), hit store shelves. Until then, the options for dieters looking for that over-the-counter quick fix were limited to dietary supplements like CortiSlim and Trimspa, which aren't required by the government to prove they're either safe or effective.
Enter Alli — a drug that acts on the gut, not the brain, binding an enzyme called lipase to block about 25 percent of fat eaten in a meal. For every 10 pounds you could lose with diet and exercise, you can lose an additional 5 pounds using this drug.
But here's the catch: As the manufacturer of the drug clearly states, "Alli is not for everyone. It's for the consumer who can follow a reduced-calorie, low-fat diet for weight loss."
The key to using this drug successfully is to keep your intake of fat grams to no more than 15 to 20 per meal. Go over that limit, and you could find yourself having to heed nature's call at the most inopportune moments. Another side effect is decreased absorption of fat-soluble vitamins and other nutrients, so Alli users should take a multivitamin-mineral supplement before bedtime.
One more tip: Remember that calories still count. The focus of the meal plan is on counting fat grams, but we don't want a repeat of the last low-fat dieting craze when dieters loaded up on fat-free snacks that were loaded with sugar and calories.
Whether this drug is right for you is a decision you should make with your physician. (For more information on the drug and the weight-loss plan, visit www.myalli.com.)
Here's a suggestion: Before you try the drug, why not first see if you can follow the dietary recommendations that go with it?
Stick to it and chances are good you won't need a magic pill to reach your weight-loss goal after all.
Sample Menu:
8 ounces low-fat Stonyfield Farm vanilla yogurt
1/2 cup Back to Nature Classic Granola
1/2 cup sliced strawberries
(Total = 5 grams of fat)
Subway 6-inch turkey breast sub (lettuce, tomato, mustard
and peppers)
1 cup Roasted Chicken Noodle Soup
Small bag baked potato chips (1 ounce)
Bottled water
(Total = 12 grams of fat)
3 ounces chicken breast strips
and 1 cup snow peas stir-fried
with 1 teaspoon peanut oil
1 cup whole-grain instant brown rice
1 cup won-ton soup
Calorie-free sparkling flavored water
(Total = 14 grams of fat)
Sample Menu:
1 hard-cooked egg
1 slice whole-wheat toast
1 teaspoon
soft tub margarine
1 teaspoon strawberry jam
6 ounces orange juice
Coffee with 2 teaspoons
half-and-half
(Total = 12 grams of fat)
1 cup Progresso chicken noodle soup
4 RyKrisp crackers
4 wedges Laughing Cow Light Garlic & Herb cheese
Fresh pear
(Total = 12 grams of fat)
3 ounces farmed Atlantic salmon
Medium baked potato with fat-free sour cream
Steamed broccoli and cauliflower
2 Fig Newtons
Iced tea
(Total = 15 grams of fat)
Posted by Lisa at 08:44 AM | Comments (0) | TrackBack
March 28, 2007
Motivation Boosters
When you need a boost to stay on track, try these strategies:
Make lifestyle changes with a friend or family member. A partner increases the enjoyment factor of physical activity and healthful eating.
Enlist support. Those who have a support system including family and friends are more likely to manage their weight successfully. Watch out for those who attempt to sabotage your efforts.
Please yourself. Remember, the most important reason to work towards a healthy weight is you.
Enjoy how good your healthy weight feels. If you’re eating better, being more active, your clothes fit better, you have more energy, you sleep better – that’s success! Even if the number on the scale isn’t your goal weight. Celebrate your successes with non-food rewards like new clothes, fresh flowers, a special outing, new music to listen to. You deserve it!
Posted by Lisa at 07:22 AM | Comments (0) | TrackBack
January 09, 2007
A New Year. A New Way of Thinking.
When it comes to weight loss, there's an awful lot of "myth-information" out there. Along with the proliferation of fad diets come some pretty strange notions about how to succeed at weight management.
The beginning of a new year, however, is a great time to start fresh. The following information is offered to help clear up some common misconceptions.
There is no miracle food that burns calories. Grapefruit is tasty and nutritious, but it won't whittle down your waistline. Water is calorie-free and essential, but it won't flush away those excess calories.
Similarly, there is no pill or supplement sold over the counter that can help burn fat or speed up your metabolism. Buying these will only slim down your wallet.
Calories count. Despite the resurgence of the low-carbohydrate craze, if you want to be successful with weight loss, you need to make changes that result in fewer calories being consumed and/or more calories being used by the body.
A deficit of a mere 100 calories a day (one less cookie then usual) can result in a 10-pound weight loss in the coming year. Learn more about the calorie content of food by looking at the "calories per serving" on the food label.
Liquid calories also count. Many people consume a lot of their excess calories in the form of sweetened sodas and iced teas, specialty coffee drinks and alcoholic beverages. Just because they don't fill your stomach, doesn't mean they aren't filling your calorie quota.
All foods can fit when you're trying to lose weight. For certain high-calorie foods, it's simply a matter of how much and how often you include them. Totally depriving yourself of foods you enjoy is generally short-lived.
Simply because a restaurant serves you gigantic portions doesn't mean you need to consume that amount. Portion distortion is a reality you need to overcome. Educate yourself about recommended serving sizes at www.mypyramid.gov.
Weight loss also doesn't have to involve severe hunger and rabbit-size portions. It's not the volume of food that matters, it's the total calories consumed at the end of the day.
One person could eat a mere six items a day, but if they're all high-calorie choices (fried foods or rich desserts), that person will consume a lot more total calories than someone who consumes twice that number of lower-calorie choices.
Some dieters think erroneously that they need to reach their "ideal" weight before their health will improve. Multiple studies have shown that even small amounts of weight loss can improve things such as cholesterol level, blood pressure and diabetes control.
Another common myth: Exercise allows a person to eat a lot more. Physical activity is a key element for long-term weight loss success; however, walking for 30 minutes isn't going to cancel out that 600-calorie dessert.
Weight loss is hard enough without having to separate fact from fiction. The truth is, though, that there's a lot of misinformation out there. Always question the source, and keep in mind the adage, "If it sounds too good to be true, it probably is."
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November 30, 2006
The ADA responds: Beverages with Benefits?
A growing number of “functional beverages? — juice, tea, soft drinks and flavored water enhanced with herbs, phytonutrients and other ingredients — are being marketed with promises to improve your memory, put you in a better mood, relieve stress, give you energy and fight fat.
Do these drinks deliver on their claims?
In reality, most functional beverages have not been found to offer special health benefits for most healthy people. Among the issues: Claims aren’t proven; the amount of the added ingredient is neither standardized nor identified on the label; and their safety isn’t known.
Functional drinks also won’t overcome dysfunctional eating or living. Your best approach to health and feeling energetic remains healthful eating, regular physical activity and getting enough sleep.
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November 29, 2006
Weight Loss In a Bottle?
Beverage makers have created what they say are calorie-burning alternatives to sugary soft drinks that feature green tea and caffeine. Celsius and Enviga promise that this combination will boost metabolism and burn calories.
Though scientists still aren't sure just how the antioxidant found in green tea — epigallocatechin gallate, or EGCG works, some suggest it triggers greater production of a neurotransmitter called norepinephrine, elevating metabolism. Caffeine also raises the metabolic rate, and early research suggests combining EGCG with caffeine is the key to a measurable increase. The concept is intriguing — but far from proven.
Caffeine, of course, plays a role in the drinks' effect on metabolism. Celsius contains 200 milligrams of caffeine and Enviga 100. A Coke or Pepsi contain approximately 35 milligrams of caffeine; a 5-ounce cup of coffee has about 100 milligrams.
Enviga, sweetened with aspartame, comes in three flavors — green tea, berry and peach — and sells for about $1.29 to $1.49 a can.
Celsius, which sells for roughly $1.99 is sweetened with sucralose, or Splenda, it too is available in a variety of flavors.
These drinks are marketed towards consumers who normally down several 150-calorie sugary sodas a day. Of course, simply exercising and replacing regular sodas with low- or no-calorie drinks could obviously help Americans shed excess pounds. But that’s too much work – everyone wants a quick fix that doesn’t involve any effort on their part.
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November 16, 2006
Not a Quick Fix
Successful weight loss is 50% attitude. You didn't gain weight overnight, and you're not going to lose it overnight either, so be patient and positive. A huge problem that people have is unrealistic expectations. They start off enthusiastically and then stop when they don't see major results. Losing a half pound to a pound a week is ideal. If you don't think that's a lot, put it into perspective: one pound of fat equals four sticks of butter. That's a significant loss. Remember, consistency is what brings you results.
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July 14, 2006
Are you really hungry?
Can an apple really tell you if you’re hungry or not? Ever hear of the apple test? This is a way you can determine emotional needs from physiological hunger. At the onset of food thoughts, cravings or prior to eating anything that is offered to you – ask yourself “Would I eat an apple?? Since apples are usually considered plain but nourishing food, the goal is to determine if you are truly hungry. If you answer yes, I would eat an apple, you are truly hungry. If you answer no, I would eat a donut but not an apple, you are eating to fill emotional needs. Now if you don’t like the taste of apples and you wouldn’t eat them if you were starving on a deserted island – don’t use this test.
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July 10, 2006
A sound and healthy diet ...
(Diet meaning what you eat everyday)
• Relies on a variety of readily available foods.
• Includes an exercise component, preferably at least 30 minutes per day.
• Promotes slow, gradual weight loss of 1/2 to 2 pounds per week.
• Requires medical clearance from your doctor.
• Is based on at least three meals per day.
• Requires a commitment to changing lifestyle habits (behavior modification).
• Contains all the essential nutrients and food groups.
• Is one you can follow long term.
• Prescribes portion control and moderation.
• Provides at least 1,200 to 1,500 calories per day.
• Provides enough food to satisfy your hunger.
— Kathleen M. Zelman
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June 27, 2006
Other possible obesity contributors
Having your air conditioner running during those hot summer days helps keep you cool and comfortable, but did you ever think that it could make you fat?
A review of data on possible causes of obesity states that it just may be. How?
Modern technologies -- such as air conditioning and heating -- help keep us in "the thermoneutral zone," a temperature range where we do not have to regulate our body temperature, a report suggests.
When our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores," such as fat, the study's authors say.
This is just one of many potential factors that could be driving America's obesity epidemic, said David Allison, director of the Clinical Nutrition Research Center at the University of Alabama in Birmingham.
Besides the usual suspects such as fast food and a lack of exercise, he argues that any number of things could be making the problem worse, such as sleep deprivation, taking certain medications, or even quitting smoking -- and snacking instead.
"There are many other factors [not commonly considered] that may also be quite important" to exacerbate weight gain, said Allison, the lead author of the review of obesity studies, published in the International Journal of Obesity.
For example, chronic sleep deprivation also was considered a possible factor.
Many Americans don't get enough sleep, and when tired, people do not have energy to exercise and are tempted to eat, or overeat, in order to gain energy, said David Jenkins, Canada research chair in nutrition and metabolism.
Posted by Lisa at 10:18 AM | Comments (0) | TrackBack
May 10, 2006
Weight Loss Woes
Kathleen Zelman, MPH, RD, LD hits it on the nose with this quote:
The problem is most diets suggest radical changes from usual dietary habits, and as a result, dieters only last a few weeks to months before throwing in the towel and returning to their old eating habits. Being ravenous all the time, spending an hour a day at the gym, or feeling deprived of favorite foods are triggers that put an end to conventional diets.
So What Works?
It is not sexy, and to some it borders on utterly boring, but the real secret to weight loss is making slow and gradual changes in eating and lifestyle behaviors. Experts recommend trimming 500 calories a day by reducing calories and increasing exercise to result in a 1-2 pound weekly weight loss. Holding the mayo on your sandwich, eating a side salad instead of french fries at lunch, walking 45 minutes, reducing portion sizes, and piling on the veggies at dinner are examples of simple ways to trim 500 calories in a day.
Posted by Lisa at 10:42 AM | Comments (1) | TrackBack
May 03, 2006
Quote of the Day
Losing weight is inconvenient and intentional. Gaining weight is convenient and unintentional.
It is truly a matter of mind over matter. Wellness is a conscious choice every day, all day. Eat, exercise and eliminate; these are the mandates of wellness. There is no pill for that. Man is the only living thing with the power to make rational choices. We are not animals!
As Americans, we have gotten so accustomed to other people doing our thinking for us, that we are literally eating ourselves to death.
Ivory Dorsey, Mableton, Ga.
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April 07, 2006
Eat and Sleep, Eat and Sleep.
These 2 things that everyone does are important when it comes to weight management.
Eat like clockwork
Women who eat erratically consume more calories and burn them less quickly than those who have six regular small meals each day, according to a British study published in the American Journal of Clinical Nutrition. Don't go more than three or four hours without eating something.
Get some sleep
People who sleep seven to eight hours per night are leaner than those who get only five or six hours, according to research from Laval University in Quebec. When you're sleep deprived, your body produces more stress hormones, which may increase your appetite.
Posted by Lisa at 10:05 AM | Comments (0) | TrackBack
April 05, 2006
Think Before You Eat
Let's say you like pizza. Think of your favorite kind of pizza (John’s Wildwood pizza – yum). What if after one slice, you started to feel full? Would you eat 2 or 3 slices just because it’s your favorite? Could you save it for later or be satisfied with just that one slice. If you’re not eating out of hunger, why are you eating? Are you never ever going to have this food again? Have you been depriving yourself of this food and now that you had a taste you might as well eat more than you need? Will eating a lot of it be satisfying to you?
If you have a tedency to overeat, think about why you're actually eating. Keep a food journal and write down not only the food you eat but also what you're feeling right before you eat and then again right after you eat. Don't deprive yourself of your favorite foods. Eat them on occaision and enjoy them. Remember, all food fits!
Posted by Lisa at 11:40 AM | Comments (0) | TrackBack
March 24, 2006
The cost of good health.
What if a banana cost less than a chocolate bar? Or a cereal bar cost less than a donut? Or an entrée salad cost less than a cheeseburger and French fry meal? Would you choose the less expensive food item, simply because of the price? What’s more important – money or your health? The junk food tax is being proposed to help combat the rising rates of obesity. Complaints have been made that eating healthy is too expensive. What if the tables were turned and now it was more expensive to eat junk food? The idea is that if healthy food was more readily available and less expensive than junk food alternatives – people will choose to eat more healthfully.
The problem is with obesity, if you eat too much of anything, you can gain weight. If it takes 3 cereal bars to fill you up, you may have been better off eating the donut. Again, it’s all about balance (I feel like a broken record). Daily donuts could turn into an unhealthy habit. If you like donuts, eating a donut every now and then, balanced out with other healthy foods and an active lifestyle could fit into your healthy lifestyle. Consider what you eat for the whole day, the whole week and work on finding a balance.
Posted by Lisa at 09:54 AM | Comments (0) | TrackBack
March 23, 2006
Feeling Hungry?
Did you know:
You can gain 1 pound by consuming an extra 10 calories each day for 1 year?
You can gain 10 pounds by consuming an extra 100 calories each day for 1 year?
Luckily most people do not eat the same amount of calories each and every day. Sometimes you eat more, sometimes you eat less. It’s all about balance. If one day you eat a little (or a lot) more than usual, most people tend to eat less the next day. But – you have to be able to tune into your hunger and satiety signals. When you’re able to recognize these signals – you’ll find that your body is trying to tell you something.
The same thing happens during any given day. You eat a big breakfast and you probably won’t feel hungry for awhile - compared to a day when you just had a piece of fruit for breakfast. That’s why you shouldn’t let one particular meal or day ruin your healthy lifestyle plan. Enjoy what you ate, forget about it and move on. It will balance out if you’re eating out of true hunger and stopping eating before you get stuffed. Give it a try one day. Pick a relatively normal activity day (whatever that means) when you can have a balanced breakfast and try not eating again until you can feel the hunger. Eat slowly and try to feel those fullness signals coming on. You might be surprised that there’s actually food left on your plate and you don’t want to finish it. Save it for the next time you feel hungry.
Posted by Lisa at 08:48 AM | Comments (0) | TrackBack
January 30, 2006
Structured Flexibility
Throw out the words always, never, and forever. Evaluate your nutrition and activity goals in terms of how you are averaging out over a week or a month. Understand normal eating as the ability to recognize internal cues for hunger and satiety. There are no bad foods (unless they spoil!) and no fattening foods. Your appetite is what moves you to seek out food you enjoy and encourages you to eat a variety of food. Implementing structure in a flexible manner will help you find order. Try living in the middle ground vs. the land of rigid perfectionism.
Posted by Lisa at 08:23 AM | Comments (0) | TrackBack
January 24, 2006
More Reason for Balance
"Energy balance" is a term not usually encountered outside stress management advice and yoga poses. But now the American Institute of Cancer Research (AICR) is promoting the concept for weight loss -- and maybe even cancer prevention. The idea: Match the number of calories eaten with those expended daily.
"Everyone's heard the idea 'eat less, exercise more' " in the context of weight loss, says Karen Collins, a registered dietitian who helped design the AICR energy balance campaign. Now there's growing evidence, Collins says, that "achieving energy balance reduces the risk for cancer and other diseases while preventing weight gain."
For years, researchers thought that fat cells were simply inert, doing little beyond serving as storage for the body. "Now we know that fat is metabolically active," Collins says. Research suggests that fat cells release small amounts of hormones and other growth factors that can spur healthy cells to grow and divide at an accelerated rate. That, in turn, may increase the risk of cancer.
How to Balance Rather than simply counting calories, AICR suggests restoring energy balance first by increasing the proportion of vegetables, fruit, whole grains and beans in every meal. These foods are high in fiber, water and nutrients that help you feel fuller with fewer calories. Plus, fruit and vegetables are rich in plant-based substances that can help defend cells against damage that appears to lead to cancer.
What Else Will Help Boost physical activity. "We can't control our metabolism," Collins says, "but we can control how much we move." Exercise -- whether taking the stairs or going to the gym regularly -- helps burn more calories.
Posted by Lisa at 10:19 AM | Comments (0) | TrackBack
January 17, 2006
Small Steps, Big Rewards.
To climb steep hills requires slow pace at first.
William Shakespeare
Sometimes simple changes can bring about big results.
When it comes to losing weight, more often than not, it's all about numbers. Think of your body like a machine. Calories in have to equal calories out in order to maintain your weight. The majority of us have calories in more than out. But all it takes is a little change to turn that the other way around.
It takes 3,500 calories to build a pound. If you have a deficit of 100 calories every day for a year - either by eating less or exercising more - you can lose 10 pounds in a year. The key is to make small changes that are reasonable, achievable and realistic to maintain.
Try writing down everything you eat and drink; then start looking at small changes you can make in that pattern. Over the course of a year, a small change can easily add up to 5, 10, even 15 pounds. Try this:
1. Switch from whole-milk products to skim-milk products. If you consume three servings a day, you can save up to 200 calories a day. That's 20 pounds you can lose next year.
2. When you go to a restaurant, ask for half of your portion to be put in a doggie bag right away. Even if you only go out twice a week, you'll easily save enough calories to lose 10 pounds a year.
3. Reduce the use of butter and margarine. Use applesauce in recipes instead of oil. Try fat-free, butter-flavored spreads or sprinkles (unless you're watching your salt). Just eliminating a pat of butter on your morning toast will let you drop 10 pounds.
4. Chill soups, gravies and stews, then skim off the fat that floats. Doing this can save you up to 100 calories a serving.
5. Use extra-lean ground beef, ground chicken or ground turkey. Instead of bacon, use Canadian bacon or prosciutto, a lean Italian ham. Buy beef labeled "select" instead of "choice" or "prime" (select meats have less fat). Trim all fat from meat cuts.
6. Is a tall glass of juice your morning ritual? Swap that 20-ounce OJ for a real orange and you not only save more than 100 calories, you also get some fiber while you're at it.
7. Meatless products, such as imitation hot dogs, bacon, burgers and sausage, are available at many grocery stores. They often have half the calories of their meat counterparts.
8. Eliminate that daily coffeehouse run. Switching from a 16-ounce cappuccino to regular coffee with artificial sweetener can save you well over 10 pounds a year.
9. Switch from fried potato chips to the baked ones. Doing so saves 90 calories. If you do this every day, that's your 10 pounds.
10. Learn how to add 10 minutes of exercise a day. The goal is 30 minutes a day. If you walk for just 30 minutes - even just three 10-minute walks a day - you will lose 13 pounds this year.
11. Cut back on egg yolks. It's the yolk that contains virtually all of the fat and cholesterol. Try using egg substitutes. Or, in most recipes, you can use two egg whites instead of one whole egg.
12. If you love microwave popcorn, you don't have to give it up. Just switch to the light kind and save tons of fat and calories, enough to lose 10 pounds if you eat it every night.
13. Use sugar substitute instead of sugar in all your baking. If you use a couple of teaspoons in your iced tea and a couple on your morning cereal, you could easily lose 10 pounds by switching to a substitute.
14. Switch your afternoon soda to a diet soda to save 150 calories (per 12-ounce can) a day.
15. If you can't take diet soda, just downsize your soda portions. If you usually pick up a 44-ounce soda in the morning, switch to a 24-ounce size and save about 200 calories a day. That's about 20 pounds this year.
16. Switch from 100-plus-calorie sandwich bread to the light whole-wheat bread. You save 100 calories per sandwich, and you get the benefit of good-for-you whole grains.
17. Swap out your cheese. Replace the 1 ½ ounces of cheddar or American cheese on your sandwich with one ounce of nonfat mozzarella and lose 11 pounds next year.
18. Switch from two tablespoons of regular mayonnaise to two tablespoons of low-fat mayonnaise on that sandwich.
19. Portion control is essential when it comes to eating meat. A portion of meat is 3 ounces - about the size of a deck of cards. Most people eat two to three times this. Try putting just a portion on your plate at meals.
20. Replace your regular beer with light beer and save about 50 calories per bottle.
21. Forgo regular bottled salad dressing (2 tablespoons, about 150 calories) for an equal portion of fat-free dressing (about 40 calories) for a net savings of at least 100 calories.
22. Take the stairs every day at work. If you go up and down often enough (say up and down five flights three or four times a day) you've got your 100 calories.
23. Don't supersize anything. Switching from the 6-ounce fries at McDonald's to the 2-ounce size saves you about 300 calories. So doing that just twice a week can lead to a big weight loss.
24. Remove the skin from a chicken breast after cooking and save 100 calories each time.
25. Instead of topping ice cream with crumbled cookies, crushed chocolate candy or hot fudge, top it with 2 tablespoons of fresh berries and save about 100 calories.
Posted by Lisa at 02:32 PM | Comments (0) | TrackBack
January 09, 2006
Traffic Light Diet
The Traffic Light Diet has been successful with kids who are just learning what a healthy diet consists of. It's the program which is used at Lucile Packard Children's Hospital at Stanford.
What’s the theory?
The Traffic Light Diet plan offers a new way to help you cut calories. Foods are divided into one of three colour categories based on their calorie content and nutritional value. Red foods are high in calories with few nutrients, Amber foods are high or reasonably high in calories but are also high in nutrients and Green foods are low in calories with plenty of nutrients. By choosing Green foods, going easy with Amber foods and limiting Red foods you’ll lose weight.
What does the diet involve?
Quite simply you eat as much as you like from the list of Green foods, eat moderate amounts of Amber foods and avoid or eat only small amounts of Red foods.
What can I eat?
Green foods include veg, fruit, low-fat milk and yoghurt, white fish and seafood. Amber foods include potatoes, low-fat cheese, oily fish, lean meat, poultry, beans, nuts, seeds, rice, pasta and high-fibre breads and cereals. Red foods cover just about everything else.
What else does the book include?
The extensive colour-coded chart lists a wide range of foods and includes advice on portion sizes. There’s also sensible information on healthy eating and a selection of 7-day plans for different lifestyles such as single people, couples and families. Plus there’s an extensive list of questions and answers, recipes and a section on exercise.
How much weight will I lose?
At least 1lb a week.
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December 08, 2005
Downsize your plates and serving utensils.
That's what some cafeterias and restaurants do to help cut consumption. People see plates as a 'unit' of food, so when food services want people to eat less, they give them seven-inch plates instead of nine-inch plates. Same goes for serving utensils. In an ongoing study, researchers have replaced the large scooper at a university's cafeteria ice cream vat with a smaller one. Result? Lowered consumption.
Posted by Lisa at 08:40 AM | Comments (0) | TrackBack
December 06, 2005
Fill your cookie jar.
Not with cookies but with strips of paper that have an activity written on them. It could be wrapping presents, writing Christmas cards or holiday notes, taking a walk around the block, giving yourself a bubble bath, doing a few push-ups or calling a friend. When you feel hungry, reach into the cookie jar. Whatever you pull out, you do.
Posted by Lisa at 11:38 AM | Comments (0) | TrackBack
December 05, 2005
The 5+2+1 Concept
The 5+2+1 Concept is a simple, consistent, common-sense strategy for long-term weight management. It states:
At least 5 fruits and vegetables each day.
No more than 2 hours of sedentary, non-acedemic activity each day.
At least 1 hour or moderately vigorous to vigorous activity each day.
1. You'll eat what you have available. If you don't buy fruits and vegetables at the grocery store, you won't eat them. If you don't order them at restaurants, you won't eat them. This is the first step. Change your environment. Write down all the fruits and vegetables you like and then BUY them! Order them if eating out! Do you like them cooked, uncooked? Search for new recipes online or find a good low fat cookbook.
2. Our lives have become so "easy" in this technological age. We have remote controls for just about anything. What if you had to change the channel by getting up and walking over to the TV? Or turn off the light using the light switch? Sitting and watching TV is one of the most inactive things you can possible do! Limit yourself to 1 hour a day of television viewing. You can't possible want to watch all those shows?? Pick a few that you really like and then find something else to do. You'll be surprised with how much free time you'll have to finish projects, play with your kids or pets, cook healthy meals or go grocery shopping.
3. Yes, the dreaded E word. On top of our active lifestyle of not being so sedentary, we need to MAKE time for exercise. Which means a bout of exercise of 1 hour in length. Speed walk, jog, run, bike, swim, aerobics, anthing that gets your heart pumping, blood flowing and large muscle groups (arms or legs) moving. And you need to do it today and tomorow, next week, next year and so on. This isn't something you'll do every now and then. Find something you like to do and even switch up your routine every couple of months to prevent boredom.
Take it one step at a time. Maybe, try one of these ideas this week and once you have made it part of your routine, move on to the next. Don't make too many changes at once or you'll be overwhelmed and more likely not to stick with it. That is the goal - be consistent. Consistency gives you results.
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November 28, 2005
Americans eat more food than ever.
Americans today are living in a very fat land.
Government economists say that not only is there more food available for the American diet than they have ever recorded, but Americans are also eating more each year.
The amount of food available for Americans to eat has increased 16 percent over the last 35 years, from 1,675 pounds in 1970 to 1,950 pounds in 2003. That translates to about 2,757 calories per person each day -- about 500 daily calories more than was available for consumption in 1970, the Department of Agriculture says.
The increases in food production have coincided with a period where Americans are getting heavier -- and taller, too.
The average adult male today weighs 191 pounds today, compared with 166 pounds in 1960, and is 1 1/2 inches taller, according to the Centers for Disease Control and Prevention. The average female weighs 164 pounds today, compared with 140 pounds in 1960, and is 1 inch taller.
Obesity rates have also increased and are two times higher than in the 1960s.
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September 28, 2005
Myth Buster: Eating late at night will cause weight gain.
In most cases, when you eat does not affect your weight. However, you should have a regular eating schedule. Whether it’s 3 or 6 meals a day, keep them consistent. Scenario 1: If you eat breakfast at 7am and lunch at 12pm and don’t eat dinner until 8pm, you’re probably going to be starving and eat more than you should. Eating more calories than your body needs can lead to weight gain. If you’re in this situation, you still need to eat. Including a snack in between those two meals would be wise so that you’re not famished. Then, snack on raw vegetables while you’re getting dinner ready. Eat slowly and give your brain time to feel satiated. Scenario 2: Let’s say you eat at 7am, 12pm and 6pm with a few snacks in between. The trouble arises when you’re eating another meal at 10pm, which you probably don’t need. Also late-night snacking on high fat foods while watching TV or out on the town can pack in unnecessary extra calories. Scenario 3: Breakfast-skippers who eat at 12pm, 5pm and probably again at 8 or 9pm may be eating more than they think. A lot of people think if they skip breakfast, they’ll be saving calories. But, like scenario 1, their body is in starvation mode and they may have a tendency to overeat later on in the day. This is one exception to the theory that states when you eat is not important. Research suggests that eating something when you wake up in the morning is important for weight control. It gets your body out of sleep mode and gives you energy to work or play during the day. Whatever works for you: bowl of cereal or oatmeal, yogurt and fruit, smoothie, grilled cheese sandwich, peanut butter on toast or a leftover piece of pizza. (Side note: Most research done on this topic uses ready-to-eat-cereal as the breakfast of choice. )
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September 12, 2005
I like it.
"Today, Americans spend $110 billion a year on fast food, more than we spend on higher education; we spend more on fast food than on movies, books, magazines, newspapers, videos and recorded music — combined." Read more.
(Online subscription required. Click here if you are not registered with the Moodesto Bee.)
Posted by Lisa at 10:41 AM | Comments (0) | TrackBack
August 16, 2005
McDiet
Everyone's heard about the lady losing weight by eating Mickey D's 3 times a day, right? This in response to the documentary Supersize Me starring Morgan Spurlock who eats McDonalds for 30 days straight. He ends up gaining 25 or so pounds, his cholesterol goes up, he gets a fatty liver and just feels awful. This lady, Merab Morgan, says she has lost 37 pounds by eating only at McDonalds for 90 days. However she also mentioned that she's grown tired of the food and went off the diet for 10 days and gained 5 pounds! Every dietitian in the world is saying a) this in not a solution to your weight problem because it is not something you can follow long term b) if you gained 5 pounds in 10 days, there's something else going on whether it is water shifts or you really really overate on those ten days and c) a McDonalds diet is going to be high in saturated and trans fat - the two worst fats found in food. Even if you do eat the salads, apple dippers and yogurt parfaits - you can't live off that for the rest of your life and depending on what you put on the salads, they can also become unhealthy choices. McDonald-type foods are easy to recreate healthy versions at home. If you like Egg McMuffins - put an egg (or egg whites) and a slice of canadian bacon on an English muffin and you have breakfast. Making it at home you control what extra fat is added to the sandwich. Make a hamburger with lean ground beef or turkey, a whole wheat bun and add your toppings. Chop up some vegetables or buy the ones already chopped, grill a chicken breast on the barbeque and you have a chicken salad. Want french fries? Slice a russet potato into strips, add a little olive oil and some spices and bake in the oven for 30 minutes. Eating McDonalds or any other fast food every now and then is no big deal. Eating it everyday, 3 times a day or even a few times a week is a different story. I think people have a misconception when it comes to cooking. It's too easy and convenient to go through the drive-through and pick up dinner. Make a little time for your health and cook up something good tonight!
Posted by Lisa at 02:52 PM | Comments (0) | TrackBack
June 20, 2005
Dairy Dreams of Weight Loss
Petitions Question Dairy Marketers' Weight-Loss Claims
By Betsy Spethmann
A watchdog group is asking the Food & Drug Administration to quell claims from dairy marketers that drinking milk helps dieters lose weight.
The group also petitioned the Federal Trade Commission in April, arguing that weight-loss claims from eight food companies and three marketing agencies constitute false advertising.
Neither government office has acted on past petitions from the Physicians Committee for Responsible Medicine, and the FTC and FDA are unlikely to take action against dairy marketers in this case.
The group last week filed its petition with the FDA against marketing groups International Dairy Foods Association, Dairy Management, Inc., National Dairy Council; marketers The Dannon Co., General Mills (Yoplait), Kraft Foods, McNeil Nutritionals (Lactaid) and Lifeway Foods; and agencies Draft, Lowe & Partners and Weber Shandwick, who collaborate on the National Dairy Council's "24/24 Milk Your Diet. Lose Weight!" campaign. (That effort won a 2004 Gold Reggie for the Promotion Marketing Association.)
The group asked the FDA to recall or seize "misbranded food products" that carry a weight-loss claim. The Washington, DC-based group argues that the claims are based on limited research. The IDFA's Milk Processors Education Program (MilkPEP), which runs the "24 in 24" campaign, cites research from 23 studies on its Web site, 2424milk.com.
"The dairy/weight connection is well-supported in scientific literature. We stand behind our promotions and ad messages," said Stacey Stevens, director of nutrition affairs and communications for the National Dairy Council.
The FDA will review the petition, but won't comment on pending petitions that are before the agency for review, a spokeswoman said.
The non-profit group filed a separate petition with the FTC in April, asking the commission to block dairy marketers' weight-loss claims. The FTC is reviewing the petition, a spokesperson said. The FTC has not contacted the National Dairy Council about that petition, Stevens said.
For more information on this publication, or to subscribe to the print edition, visit http://www.promomagazine.com.
Posted by Lisa at 09:57 AM | Comments (0) | TrackBack
May 31, 2005
Weight Loss Strategies
There are pills, tapes, books, fads and countless strategies for losing weight, but there are basic principles that people with weight-loss success stories have in common. The Diet Channel offers the following "Top 10 Strategies for Permanent Weight Loss."
1. Exercise. It’s nothing new, but it’s probably the most important predictor of whether you will succeed at long-term weight loss and weight-loss maintenance. Strive for a minimum of five 30-minute sessions per week. The good news is that recent research has shown that three 10-minute sessions in a day are as good, which helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy -- you’ll be more willing to stick with it. Who knows, you may even enjoy its positive benefits so much that you get hooked.
2. Pump iron. This is listed separately because of the significant weight-loss benefits attached to weight-lifting in and of itself. The more muscle tissue you have, the more calories you will burn. Aerobic activity burns calories, but muscle is where it’s at when it comes to giving your metabolism a significant daily boost, even at rest.
3. Keep a diary. A food diary can provide a large amount of self-awareness. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating and any feelings or emotions present at the time. This journal can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study its patterns and identify where you may be able to make more healthful changes.
4. Focus on being healthy, not thin. Think about selecting foods that will help your body’s health rather than its weight. The food pyramid (www.mypyramid.gov) offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. This year, it updated the pyramid so that it takes into account gender, age and activity level in making nutrition and calorie recommendations.
5. Find out what’s eating you. All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long-term weight control. Try alternative, healthful behaviors that will help you cope.
6. Get support. Encouragement from others is a key component to successful weight loss. If you’re not getting it at home or among friends, try a weight-loss organization that offers support groups. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.
7. Watch your portions. With increasingly large portions served at restaurants, Americans’ concept of normal servings is a bit distorted. When necessary, divide your food in half and ask for a take home bag. You don’t have to be a plate-cleaner. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, rather than stuffed.
8. Lose weight slowly with small changes. Realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Muscle tissue is critical in keeping our metabolism elevated, so losing it actually leads to a decrease in the amount of calories we can eat each day without gaining weight. Strive for a weight loss of no more than 1 or 2 pounds per week.
9. Slow down. From the time you begin eating, it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness, and the amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat.
10. Eat less fat, but do it wisely. Eating less fat can help you lose weight, but that does not mean you can eat unlimited amounts of fat-free products. Fat-free foods have calories, too. If you eat more calories than your body uses, you will gain weight.
Posted by Lisa at 12:00 PM | Comments (0) | TrackBack
May 26, 2005
Soft drinks eat up calorie allotment.
If you reach for a soft drink every time you’re thirsty, you could be wasting a good deal of your calorie allotment for the day -- more so than in years past, the American Dietetic Association says.
About 50 years ago, a soda came in a 6-ounce bottle that was about 75 calories, the association says. Today, a 20-ounce plastic bottle of regular soda packs about 250 calories. The 64-ounce, "big-cup" soft drinks sold at convenience stores can deliver a whopping 800 calories.
Add up your soda calories and consider this: Most adults need about 1,600 to 2,400 calories a day -- period. One 800 calorie big-cup means a lot less food and nutrition that day, if you’re going to stay within your calorie limit. Less nutrition means less strength and less lasting energy.
Regular or diet soft drinks are OK now and then, the dietetic association says. But as an everyday drink choice, they crowd out nutrient-rich drinks and much-needed water. Regular sodas have a lot of sugar and carbs, but no other nutrition. And if consumed in place of milk, they could contribute to bone loss.
Also, sugary sodas contribute to tooth decay, though no more than juice or other carbohydrate-rich foods.
Here are some tips for adopting a ‘now-and-then soft drink’ lifestyle:
Order the small size, even if "bigger" seems like a better deal.
Save it for later. If a 20-ounce or bigger bottle is your only choice, pour a smaller amount in a cup and save the rest.
Decide when you’ll really want a soda, and limit yourself so that it’s not often.
Switch to milk -- maybe chocolate or strawberry -- for a more healthful option.
Source: "365 Days of Healthy Eating from the American Dietetic Association"
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May 24, 2005
Weighty study finds wealthy battle the bulge.
Janet Kidd Stewart, Chicago Tribune wrote:
Is thinness waning as a status symbol? Extra girth went from a Victorian mark of power to a moniker of the lower class in the 20th Century, and it has showed little sign of a turnaround. Until this month, that is, when a study presented to the American Heart Association showed rising obesity rates among people who earn more than $60,000 a year.
Studying government data linking family income to obesity levels, Dr. Jennifer Robinson of the University of Iowa and colleagues found the percentage of the higher-income obese grew from less than 10 percent in 1970 to nearly 27 percent in 2002. In the same period, obesity rates among people earning less than $25,000 rose to 32.5 percent from 22.5 percent.
"The inverse relationship between income and obesity seen in earlier studies has eroded," Robinson said. "Obesity prevalence now is similar across all income categories, with obesity prevalence in the highest income group rapidly approaching that of the lowest income group."
Researchers used data collected in the National Health and Nutrition Examination Surveys for 1971 to 1974 and 2001 to 2002. It included Americans over 19 years old and defined obesity as having a body mass index (derived from height and weight) of 30 and above.
Thirty-one percent of those earning $25,000 to $39,999 had a body mass index of more than 30 in 2002, up from 16 percent in the early 1970s. Those earning $40,000 to $60,000 saw more than a 200 percent increase.
Wealthier people can afford leaner cuts of meat and fresh produce, as well as pricey gym memberships and personal trainers. So why the increase? Robinson said longer commutes and workdays, as well as trends toward restaurants replacing theater and other entertainment, are to blame.
"There's also the whole question of income instability today, which leads to insecurity and probably stress eating," Robinson said. She said these potential causes are only speculation, as are the health implications. Richer folks have better access to health care and may not be as affected by obesity as poorer ones, she said.
Robinson acknowledged another possible explanation: The beauty bar is rising.
Even though income levels in the study were adjusted for inflation, the study looked at all people earning more than $60,000 as a single group. In most U.S. markets today, it takes a lot more than that to be classified as rich.
On Chicago's North Shore, a wealthy enclave, thin is still in, said Abigail Natenshon, a Highland Parkpsychotherapist and author of "When Your Child Has An Eating Disorder: A Step-by-Step Workbook for Parents and Other Caregivers."
"Yes, it's still a status symbol," Natenshon said. "There are studies that have shown young children would rather live through a nuclear holocaust than be fat. And rich people have more time on their hands to do what it takes to stay in shape and more money to spend on health clubs."
Still, Natenshon is uncomfortable drawing bright lines between income and weight problems, citing recent health research showing strong genetic links to obesity.
"I know some very wealthy people who are obese. And [the patients] I treat for eating disorders have problems that run much deeper than trying to look a certain way for the country club crowd."
How to buy into a thinner appearance without busting the seams of your wallet?
Rather than blowing the food budget on wild salmon and fresh raspberries, buy the most nutritionally packed foods you can afford and sneak exercise into your schedule in place of television, Natenshon suggests.
"The key is to get rid of the Hollywood images and to learn to accept the size and shape we were born with. Then eat three balanced, nutritious meals a day ... preferably around the table with your family."
Posted by Lisa at 08:25 PM | Comments (0) | TrackBack
May 11, 2005
Gain Weight Right
Janet Shearer wrote:
Pricy protein supplements not necessary if athletes eat healthful diet
C. writes that her 22-year-old son is bulking up. He is working out at the gym and changing his diet.
C.'s son uses a protein powder supplement. He is eating more green vegetables and increasing the protein in his diet.
"Is the supplement safe? What are guidelines for safe, healthy weight gain?" C. asks.
Healthy weight gain requires physical activity and additional calories. Some people believe that to build muscle, these additional calories should come from protein.
The truth is that excess protein is not stored as muscle in the body. It is used as energy or stored as fat.
For healthy weight gain, additional calories should come mainly from carbohydrates. Carbohydrates will fuel the physical activity required to build muscle.
Athletes and weight lifters often take protein supplements, possibly at their body's and their wallet's expense.
Without knowing the particulars of the supplement, how much your son is using or how much your son weighs, I am unable to make a judgment on the supplement's safety.
However, too much protein can lead to harmful side effects such as metabolic imbalance, toxicity, nervous system disorders and kidney problems, says the American Dietetic Association.
According to the association, recreational exercisers need about 0.5 to 0.75 gram protein per pound of body weight. That means a 150-pound exerciser needs about 75 to 115 grams of protein each day.
This amount of protein is easily consumed in a healthful diet. For example, six ounces of lean meat provide about 42 grams of protein. A one-cup serving of milk or yogurt provides about 8 grams of protein. Eat three of these and you have 24 more grams of protein.
Bread, pasta and cereal provide protein. A slice of bread, one-half cup pasta or one cup of dry cereal each contain about three grams of protein. Nine servings of grains give you 27 grams of protein.
Vegetables also offer protein. One-half cup of cooked vegetables like greens, green beans, cabbage or summer squash provides about two grams of protein per serving. Starchy beans and peas contain even more protein. Three servings of vegetables give you about six more grams of protein.
Protein from food offers several benefits over protein from supplements. First of all, protein in food naturally has the right combination of amino acids.
Amino acids are the building blocks of protein. There are 20 of them that link together in different ways to form proteins. Your body cannot tell the difference between amino acids in supplem