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The Shocking Weight of the Nation

admin — Tue, 22 May 2012 06:00:42 +0000

On May 14 th and 15 th , HBO released a four part documentary called, “Weight of the Nation”, showing the seriousness of obesity in America. The film was produced and funded by the Institute of Medicine, Centers for Disease Control and Prevention, the National Institutes of Health, the Michael & Susan Dell Foundation and Kaiser Permanente. Although the film is about America, there is still growing concern for obesity across the entire world . And this film displays where we are all headed if we don’t make a change. Watch the Trailer If you don’t have time to watch long, drawn out film, I will give you my short review of a few key takeaway points for part one of the film. 9 Alarming Statistics Overweight children are more likely to have high blood pressure and 77% of the obese children remain obese as adults. 7% of children at a healthy weight become obese as adults. 1/3 or less of all Americans are able to maintain healthy weight. There is not one gene that makes a difference in whether or not you are obese. It is a multitude of genes. There is a genetic predisposition to obesity, but it is also caused by the environment and behavior. There is no nature vs. nurture—it is both genes and the environment that make a person overweight or obese. Obesity is driving the epidemic of diabetes and rates continue to climb. We haven’t reached the maximum rate yet. 13% of all children have fatty liver disease . 38% obese children have fatty liver disease, and this is something we have never seen before. The good news is that after 48 hours of proper diet, you can start to reverse fat on the liver. Having health complications doesn’t mean you have to be “huge”. Just a “little overweight” can pose health risks. Ideal Cardiovascular Health Behaviors Optimal cholesterol Normal blood pressure Not having diabetes Lean body mass index Not being a smoker Physical activity Healthy diet The shocking alarm is that less than 1% of Americans have all of these healthy behaviors . People Aren’t Ignoring Obesity Anymore We are now in “damage control mode”, and recognizing that there is a weight problem in the nation. We recognize that not only is obesity hurting the health of the nation, but it is affecting the workforce and productivity. My concern is that this is just another documentary lamenting the obesity and food crisis. My real question is, what are we going to do about it? And how? Perhaps they will tackle that in parts 2, 3, and 4 of the film. You can watch Weight of the Nation for free on HBO here .

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The Shocking Weight of the Nation

Lose 26 Pounds Eating at Home

admin — Thu, 17 May 2012 06:10:13 +0000

Does this sound like you? “I am so frustrated with my ability to lose weight. I exercise 5 days per week, and still can’t seem to lose weight. I make all the right choices when eating out, too.” Think about how many times you eat out. As simple as it seems, eating half (or more) of your meals at restaurants can make it extremely difficult to lose weight even if you “make the right choice”. We often lose track of how many meals we are eating out, and then seem mystified as to why we can’t see the pounds drop. Cut Calories in Half Restaurants sneak in extra oils, butters, and mystery sauces creating high calorie foods. By cutting 2 tablespoons of butter or oil, you can save 200 to 300 calories. That equals half a pound of weight loss every week! Serve Your Own Portions At restaurants, you don’t have as much control over the portion that is on your plate. When at home, you can easily follow the half plate vegetable rule. However, the restaurants will serve up double or triple what you need to eat for a meal, and likely, not enough vegetables. You can also use smaller plates at home. Plan, Plan, Plan Make sure to plan out your grocery shopping list and the meals that you will have for the week. When we fail to plan, it is easy to resort to take-out food. The extra 10 minutes is worth it—for your health and wallet! You will be trimming your waistline and your budget. The key to succeeding is to be committed. Stick to the rule of eating from home, and your health will improve. Here are a few of my favorite healthy recipe websites for home cooking: Skinny Taste Spark Recipes Eating Well Do you have any tricks for eating at home more?

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Lose 26 Pounds Eating at Home

Should You Give Into the Coconut Water Fad?

admin — Thu, 10 May 2012 06:00:02 +0000

Some parts of the world are moving into the warmer months and the heat is on! This means more sweating and fluid loss if exercising outside. Instead of an unnatural sports drink like Powerade or Gatorade , why not try natural coconut water? Afterall, it’s everywhere and there’s good reason to give into the coconut water fad. Nutritional Benefits Excellent electrolyte source : Over 500 mg potassium per serving (more than a banana), and also contains sodium, magnesium, calcium, and phosphorus. 2000-3500 mg of potassium is recommended daily. No added sugar: Naturally occurring sugars Lower acidity Detoxifying Prevents dehydration Heart healthy: Due to the high levels of potassium Prevent or helps improve kidney stones Just because this beverage sounds like a natural health elixir doesn’t mean you should drink it all day long. More is not always better. Those with any kidney conditions or concerns should never consume high potassium drinks or foods without discussing with their doctor first. Watch the Calories Even though the beverage is labeled as a type of “water” this does not mean low calorie. One 8.5 oz. serving is about 45 calories, and 15 g carbohydrate (11 g sugar) . It is recommended to drink a “sports beverage” only after 60 minutes of exercise. Any duration that is shorter is considered not long enough to lose enough calories/fluid/electrolytes to consider a supplemental beverage. Coconut water is ideal for higher sweat activities like Bikram yoga, cycling, or high heat exercise. Brand to Buy Vita Coco sent me a few free samples of their coconut water to try. I like their brand because it is all natural and made with pure coconut water and some vitamin C to keep it fresh. They also have some flavors with some fruit puree added. This adds about 9 grams of sugar per serving. There are other brands out there like Zico or O.N.E. coconut water that are very similar. It just depends on your personal preference. Have you tried coconut water for your sport’s beverage?

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Should You Give Into the Coconut Water Fad?

Watch Out for Hidden Ingredients in Frozen Yogurt

admin — Tue, 01 May 2012 06:00:11 +0000

Frozen yogurt may be fat free or low fat, but that doesn’t mean sugar free or low calorie. Be aware of the amount of sugar that you may still be consuming at these popular frozen yogurt stores. The word “Yogurt” Doesn’t always equal “healthy”….. Frozen Yogurt Chains Pinkberry : ½ cup of chocolate frozen yogurt contains only 15 grams of sugar (some of this from the natural milk lactose), 120 calories, and 15% of your daily value for calcium. Yoforia : Uses only organic dairy from Stonyfield Farms and similar companies. ½ cup serving= 19 grams sugar Yogurtland : Has some flavors that contain no added sugar for 80 calories and 6 grams sugar per ½ cup. But, this means those are sweetened with aspartame and acesulfame potassium. TCBY : Also has some flavors with no sugar added, but uses Splenda and sugar alcohols instead of aspartame making this a slightly better choice. Other flavors are about 17 grams of sugar per ½ cup. Does contain some nasty additives like propylene glycol. Red Mango : A “cleaner” frozen yogurt that is all natural, gluten free, and uses no high fructose corn syrup. ½ cup is still about 20 grams sugar. Yogurt Mountain : Contains the most preservatives and additives like polysorbate 80, sodium benzoate, and food colorings. Tutti Frutti : Offers soy frozen yogurt for those with food sensitivities or allergies! What to Watch Out For High fructose corn syrup , and processed milk is often what you are paying for when you buy frozen yogurt. Look for more natural chains like Yoforia and Red Mango that are either all natural or use organic ingredients. Don’t forget about the toppings! Some may contain trans fat like the cookie dough bites, or other cookie and candy add-ons. Choose fruits instead to add an antioxidant (and fiber) punch! Don’t believe the probiotic claims. Many of the active cultures are killed in the yogurt processing. “Tart” yogurt does not mean less sugar. They have the same, or even more, grams of sugar. Moderation is Key Of course you can enjoy some frozen yogurt. It is often a lighter, lower calorie choice. The most important thing is to watch your serving size. Don’t fill up the giant bowl they give you. Use half a fist as a good visual for a ½ cup portion. Then, top with some fruit, and you have a nice and light treat! Do you enjoy frozen yogurt?

Healthy Microwavable Brown Rice?

admin — Thu, 26 Apr 2012 06:02:11 +0000

By now we know that we should be choosing brown rice over white rice. But, is it important to slow cook brown rice for 50 minutes? Or, can we save time and buy microwavable brown rice and still get the same health benefits ? Almost Identical to Slow Cook Brown Rice The short is answer is yes, buying microwavable brown rice gets you similar (if not identical) nutrients to slow cook brown rice. There may be some extra health benefits from choosing parboiled brown rice (form that is found in microwavable rice). May increase the B vitamin content in the brown rice due to increased soaking of the grain. Improves the grain’s ability to act as a resistant starch . These resistant starches may help to improve satiety, decrease insulin response, improve fat metabolism, and improve digestive health. How Important is it to Eat Brown Rice? Brown rice still has the bran and germ intact making the vitamins, minerals, fiber, and phytochemicals still intact. White rice removes everything except the endosperm (starch) leaving it devoid of nutrients. Additionally, the white rice creates a greater insulin response , meaning diabetics and those sensitive to changing insulin levels should limit their white rice consumption. All brown rice contains 88% of your daily value for manganese (per 1 cup). Manganese helps to form superoxide dismutase—a scientific name for a potent antioxidant “helper”. So, brown rice can help us ward off free radicals! Brands to Buy Uncle Ben’s Microwavable Ready Rice Annie Chun’s Sprouted Brown Sticky Rice Minsley Cooked Organic Brown Rice Seeds of Change Organic Quinoa and Brown Rice Minute Ready to Serve Brown Rice Cups Hinode 90 Second Brown Rice You could always make the slow cook ahead of time, and keep it in the refrigerator for a few days. When you are ready to eat it, just microwave! Have you tried the microwavable brown rice?

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Healthy Microwavable Brown Rice?

Don’t Be Tricked by Whole and Multigrain Foods

admin — Thu, 19 Apr 2012 06:00:16 +0000

Whole grains have become popular for the health conscious, but make sure you know how to select your whole grains correctly. “20 grams of whole grains, 35% of your daily value of fiber , oat bran, nine grain, low fat blueberry”, don’t these terms sound healthy ? Unfortunately, you can’t believe everything you read…… Read Your Label Look for the first ingredient to say whole wheat, whole oat, or whole brown rice flour. This ensures that most of the product is made from true whole grains. Check the total amount of carbohydrates. Anything more than 30 grams of carbohydrates equals more than 2 grain servings. Check the grams of sugar. Anything more than 5 or 6 grams of sugar is starting to get high. Look for more than 2 grams of fiber. Scan the label for trans fat which is listed as “partially hydrogenated oils”. If you spot trans fat, don’t buy the product. Stay Away from These Fooling Grains Starbuck’s Apple Bran Muffin : 350 calories, 9 g fat, 520 mg sodium, 64 g carbohydrate, 7g fiber, 34 g sugar Dunkin’ Donuts Reduced Fat Blueberry Muffin : 410 calories, 10 g fat, 620 mg sodium, 75 g carbohydrate, 2 g fiber, 40 g sugar Publix Apple Bran Muffin (similar to grocery store bakery muffins): 290 calories, 16 g fat, 36 g carbohydrate, 2 g fiber, 23 g sugar Kellogg’s Low Fat Granola Original (without Raisins) Multi-Grain cerea l: 190 calories, 3 g fat, 40 g carbohydrate, 3 g fiber, 14 g sugar Nature Valley Strawberry Yogurt Bars : 140 calories, 4 g fat, 26 g carbohydrate, 1 g fiber, 14 g sugar ZonePerfect Blueberry Pomegranate Protein Bar : 210 calories, 6 g fat, 230 mg sodium, 24 g carbohydrate, 3 g fiber, 16 g sugar Keebler Multigrain Club Crackers : ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), VEGETABLE OIL (COTTONSEED AND PARTIALLY HYDROGENATED SOYBEAN OIL WITH TBHQ FOR FRESHNESS), SUGAR, MODIFIED CORN STARCH, WHOLE WHEAT FLOUR , TOASTED DEFATTED WHEAT GERM, WHOLE WHEAT , CONTAINS TWO PERCENT OR LESS OF OAT BRAN , SALT, HIGH FRUCTOSE CORN SYRUP, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CORN SYRUP, DEGERMINATED YELLOW CORN FLOUR, SODIUM SULFITE, SOY LECITHIN. These are just a few examples. What you will notice is that the sugars are most commonly high. The next most common problem is that there are just not enough high quality whole grains without having to add all of the extra processed ingredients. Solution to the Problem Who says you have to buy these foods? Try making a fruit oatmeal from home, or make your own muffins or bars with whole wheat flour or almond meal. A trick is to use some stevia in your baking to reduce the sugar content. Seek out new healthy ingredients, eat most foods from home, and practice moderation in your choices. Have you been fooled by whole or multigrain foods?

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Don’t Be Tricked by Whole and Multigrain Foods

Hummus: Not Always a Healthy Choice

admin — Tue, 17 Apr 2012 06:00:19 +0000

Hummus has become more popular as a dipping sauce or condiment of choice for the health conscious. It is a traditional Middle Eastern spread made of pureed chickpeas, olive oil , and seasonings. Although it seems healthy, always double check your favorite brand’s ingredient list and what you are eating the hummus with. Popular Hummus Brands Sabra: 70-90 calories, 6-7 g fat, 125-135 mg sodium , potassium sorbate as the preservative. The negative is that Sabra uses soybean oil (may also use canola oil) as the main fat source which is a polyunsaturated fat and does not have anti-inflammatory properties like olive oil. Athenos: 50 calories, 3 g fat, 140-160 mg sodium . Made with olive oil, and uses sodium benzoate as the preservative. FYI: When sodium benzoate combines with potassium benzoate and vitamin C, it forms small amounts of benzene which is carcinogen. Cedar’s: Average is 50 calories, 3 g fat, 120 mg sodium . Organic and fat free varieties available. Uses a blend of oils, and sodium benzoate and potassium sorbate as preservatives. Higher Calorie Restaurant Hummus Negatives: Restaurants will usually add extra oil to their hummus. It is often a thinner consistency and topped with an extra drizzle of olive oil. Watch out for processed white breads or crackers that may be served with the hummus. Ask for sliced vegetables to keep it healthy. Positives : There are usually less preservatives and additives ; the hummus is a great source of healthy monounsaturated fats from the oils, and it is a great way to add flavor to your vegetables. Make Hummus at Home You can make four or five times the amount of hummus for the same cost (or less!) as one store bought container, and you will get rid of the extra preservatives and some sodium. Longer Method: Take the chickpeas/garbanzo beans, and heat them on the stove top with seasonings. Then, blend or puree with lemon juice, tahini (sesame seed paste), and olive oil. Quick Method: Buy dehydrated chickpea meal, and then stir in water, spices, tahini, and olive oil. This process only takes 5 minutes, and I have found you can achieve a smoother, yet thicker consistency. Overall, hummus gives us a variety of flavor options for making vegetables more exciting. Hummus can also take the place of a mayonnaise or cheese on a sandwich! Do you eat hummus? If so, how do you like it?

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Hummus: Not Always a Healthy Choice

Self Plan

admin — Mon, 16 Apr 2012 18:04:17 +0000

I do love magazines, I’m not gonna lie. I know the models are airbrushed and unrealistic, the information is regurgitated, but that doesn’t stop me from picking them up on occasion as a treat. I haven’t read Self in a really long time, and in a fit of needing inspiration I bought this, Health and Fitness when I was in WV the weekend before last. I do find inspiration in them, just having them around the house, in the bathroom (haha I know) or the coffee table, it’s like a reminder of what I’m doing. Where I want to be. Anyhow, the point of this is to share with you that the April issue of Self has (in my opinion) a really good and realistic weight loss plan. I’ve tried a lot of diets in my pre and post blog. Some that require counting calories or restricting carbs and they all work, it’s just about consistency and for me, the more down to earth it is, the more likely I am to stick with it. As soon as I decide I can’t have something for the sake of weight loss, that’s all I want. Even if I don’t really want it. The Drop 10 (and more, they talk about losing more weight) is pretty straightforward: 1,600 calories a day, with a 200 calorie treat a day that can be carried over to other days when you may need them more (like plus points with weight watchers), the only catch is that you can only stack 800 together at a time. So say, you are planning to go out for a celebration this coming weekend you can use up to 2,400 at one time and still lose weight. They also provide a daily exercise plan, recipes and a check off list to keep track of your progress. And for those wondering, I wasn’t paid or asked to promote this magazine or plan, I just really liked how simple and doable it is. I think having structure with the principles of Brain Over Binge (breaking bad habits) will be a winning combination. I’m traveling to WV again this weekend for a baby shower and plan to save some of my extra calories this week for that. Today’s breakfast: One Ezekiel cinnamon raisin english muffin with less than 1 T butter, 1 T cacao (cacao!) bliss and a cup of strawberries: 367 calories

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Self Plan

How to Change Habits for Good

admin — Thu, 05 Apr 2012 14:00:57 +0000

Good health habits and behaviors are the key to a long term healthy weight. Do you ever feel that bad habits are holding you back from your goal? It is not too late to change. Practice these few tips and you will be on your way to long term health. Continue reading…

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How to Change Habits for Good

Easter Peep Anatomy

admin — Thu, 29 Mar 2012 14:00:46 +0000

As we get close to the Easter holiday, the festive Peep Easter candy appears on the grocery store shelves. Peeps seem like a cute little treat, but what’s under their sugary skin? Even if you don’t celebrate Easter, you may have played games with Peeps growing up. Let’s take a closer look and see how bad these Peeps are for our health. Continue reading…

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Easter Peep Anatomy