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Healthy Topic Blog
by Amy Hendel
February 3, 2012
For the next four weeks, I will review some of the top 24 diets, in order from very best to best to “so, so”, as rated by a U.S. News and World Reports expert panel. Some of the programs are well known, others you may never have heard of before. Consider whether there is one here that matches up with your personality and health needs, and “go for it.” Just remember that when you start to lose weight, you also need fewer calories, so modify your calorie counts as you lose the pounds. Use exercise to boost weight loss or as a means to sneak in a few more calories.
DASH Diet
It got the #1 rating from US News and world Reports expert panel. Why? Because it’s a balanced plan and it has the research behind to show that it works quite effectively. It has been shown to lower blood pressure and cholesterol, and it may lower your risk of developing cancer, heart disease, stroke, heart failure, kidney stones and may help you avoid diabetes. Depending on your size and goals the calorie range offered falls between 1600 and 3100 calories. So the number of servings of specific food groups goes up or down, depending on the number of calories you are assigned. You will eat a certain number of servings of: grains and grain products, fruits, vegetables, low fat/non fat dairy, lean meat/fish/poultry, nuts/seeds/legumes, fats/sweets. Interestingly enough, weight loss per say was not the initial target of the program when it was developed, but you can already see from the “balanced” aspect of the program that it is a natural by-product.
For more information, check out www.dashdiet.org
by Amy Hendel
February 1, 2012
Q and A with Dr. David Katz, MD MPH, FACPM, FACP
Director, Yale University Prevention Research Center
Editor-in-Chief, Childhood Obesity
You are clearly invested in fighting childhood and teen obesity. Share a
bit about your younger years and any impact it may have had in leading you
to specialize in this area of medicine.
My father is a cardiologist and there was always some attention to health and fitness in my home, though subtle. I discovered an interest in sports at age 13 but found I fell short of the milestones laid out by the coach. I started to work out and have done so almost everyday till now. I also recognized food as fuel and began to care about the choices I made, which translate into “high performance” fuel. I also like to “fix what’s broken” and with obesity and related chronic disease as the public health crisis of our time, I was pulled into an interest in the areas of medicine that address these issues. Intervene early because the stakes are so high and the promise is so great, I say.
You have several kids - How do you and your wife handle nutrition in the
home?
By loving food that loves us back!! My wife is a great cook…We have always modeled behaviors to our kids….Eating well and prioritizing health are family values so just as most kids will end up following the religious beliefs of the household, if you make health a priority, your kids are likely to embrace and carry on those habits. My wife and I have laid a foundation of good health for our kids…What greater gift can a parent give a child?
How does public health policy play a role in stopping the current obesity trends?
Used to be that calories were scarce and physical activity was unavoidable. The modern world has flipped this to calories unavoidable and physical activity scarce. This phenomenon has helped to fuel diabetes type 2 and obesity. Policy changes can help to make healthful choices the default choice.
What role does the "personal/I take ownership of this condition"
perspective play in obesity?
I’m involved in Turn the Tide foundation - Read more at http://www.turnthetidefoundation.org/programs.htm
I’m also involved in NUVAL, a nutritional guidance program – Read more at www.nuval.com.
One newer project I’m especially excited about is called “Vitality Raps,” which will deliver important health messages in the form of music videos.
Why did you become interested in getting involved specifically in
HealthCorps?
The best way to predict the future? Create it. Though there are some encouraging signs, those of us working to improve the health and destinies of our kids have ‘promises to keep and miles to go.’ Failure is not an option and we need to systematically overcome the obstacles to weight loss, healthier weights and better health in general. That’s what HealthCorps does, and I am proud to be on the crusade.
by Amy Hendel
January 31, 2012
List 1: Toasted thin slices from a baguette, endive spears, celery sticks, small rye squares, baked pita chips
List 2: Pesto sauce, chunky tomato sauce, salsa, white beans pureed, hummus
List 3: Sliced pickles. cherry tomatoes cut in half, roasted peppers, thinly sliced cucumbers, sliced mushrooms, pine nuts
List 4: Capers, dried tomatoes, roasted garbanzo beans, olives
Now go to town combining one item from each of the 4 lists to make a variety of delicious and healthy appetizers. These can also be healthy snacks for you and your kids. Let them help to put the ingredients together and come up with some additional ingredients to add to the lists.
by Amy Hendel
January 30, 2012
Headaches, indigestion, loss of appetite, muscle tension, sleep issues and allergic reactions could actually be signs of stress. Giving yourself time to pause, consider the situation and breathe deeply when you encounter these signals is the first step towards finding the cause and limiting it in the future.
Write down any unresolved symptoms that you experience this week, along with the situation that may have sparked them. Then consult with a professional who can help you develop better coping strategies.
by Amy Hendel
January 18, 2012
Past studies on food and color suggest that color can indeed affect your portion size or the amount of food you decide to consume. Things like a well lit or dim dining room or kitchen, and the color of the walls in these areas have been studies in terms of impact on food consumed. Now some new observations seem to indicate that:
- If your food is a similar color as your plate – plain spaghetti served on a beige or white color plate- you will serve yourself and consume a bigger portion, when compared to a tomato sauce and penne serving served on a white plate.
- If you put a white plate on a white tablecloth you will tend to serve yourself a smaller portion that on a white plate on dark colored tablecloth.
So my personal conclusion is to eat a dark-colored food on a light colored plate, which is sitting on a light colored tablecloth!
by Amy Hendel
January 17, 2012
The FDA and the FTC has now cracked down on herbal supplements containing the ingredient HCG – human chorionic gonadotropin – because it does not appear to nudge weight loss and it may have some undesirable interactions with other drugs. Quite often, these so-called homeopathic remedies are accompanied by very low calorie diets (500 calories) which themselves can put consumers at risk of gallstones, cardiac arrhythmias, electrolyte imbalances and malnutrition. Ad banners on websites that tout these products claim “lose 26 pounds in 26 days,” “reset your metabolism,” and other unproven claims.
The seven companies who received cease and desist letters from the FDA/FTC include:
- HCG Direct
- Nutri Fusion Systems
- Natural Medical Supply
- HCG Complete Diet
- HCG Platinum
- Theoriginalhcgdrops.com
- HCG-Miracleweightloss.com
by Amy Hendel
January 12, 2012
Godiva Chocolates, the makers of those gold wrapped decadent treats, has been looking for ways to expand their presence and gain more consumers. So don’t be surprised if you see different sized treats and new packaging and formulations of your favorite chocolate treats. Chocolate makers want you thinking, dreaming of and eating chocolate…..lots and lots.
One of the best ways to sell more chocolate is to “put it in lots of locations.” That means not just at high end boutique food stores or in their own branded stores, but rather in shopping centers and supermarkets, and specifically in nooks and areas where you might tend to “emotionally grab.” It’s not a conspiracy, but there is a method to this type of shopper-luring technique.
So chocoholics, beware, as you try to implement healthier habits in the New Year. There’s a chocolate just waiting around the next corner to tempt you!!
by Amy Hendel
January 11, 2012
Maybe you have a parent, grandparent or loved one who is older and struggling with weight issues. Lacking the financial resources to get help can be a huge impediment for seniors to lose weight and improve their health profile. Chronic obesity and recent significant weight gain can be an incredibly challenging health issue for the aging population.
Medicare has decided to approve “counseling for obesity” which also includes screening, for eligible beneficiaries, by their primary care physicians. Patients who lose a minimum of 6.6 pounds during the first 6 months will be eligible for further coverage of face-to-face counseling for an additional 6 months, once a week.
Since successful weight loss often involves ongoing support and education, this new approval may help weight-challenged seniors to finally “lose the lbs.”
by Amy Hendel
January 10, 2012
Recently there has been a fair amount of discussion about “safe amounts of weight to gain” during pregnancy, especially if you are already carrying excess weight. The Institute of Medicine has suggested that overweight pregnant women should target a lower range of weight to gain, when compared to average weight women. A recent study looked at overweight women who were pregnant and either gained the traditional 25 – 35 pounds, or the more strict and new guideline of 11 – 20 pounds.
Overweight pregnant women in the group with lower weight gains experienced fewer C-sections and also showed slightly lower rates of pregnancy-related hypertension. So it would seem that a lower target goal of weight gain might result in less pregnancy-related complications. Still, always consult with a board-certified OB/GYN if you become pregnant and have questions related to weight gain and other health issues.
by Amy Hendel
January 9, 2012
Regular physical activity benefits every part of your body and can reduce your risk of cardiovascular disease, type-2 diabetes and more. While it’s recommended that adults engage in at least 150 minutes of moderate-intensity activity each week, every bit is better than nothing! It’s important to start moving and gradually increase intensity and duration.
Start strong this week by adding activity whenever possible. It can be as simple as walking while on the phone, parking at the end of the lot, or taking the stairs instead of the elevator. Write down this week’s moves and think of ways to build on them.
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