Diet and Nutrition

Serving Size is Not Just a Suggestion

nutrition facts labelOne of the biggest keys to weight loss success is facing the reality of an accurate serving size.  Let’s take this morning’s breakfast of cereal as a prime example, shall we?  If you are anything like me, I stumble into the kitchen, blearily grab a box of cereal and a bowl, and dump the cereal into the bowl.  I fill it most of the way full, and then add milk.  I sit down and eat, not paying much attention until I get to the bottom of the bowl.  Zzzzzz…

What’s the problem in this scenario?  (Other than the fact that I’m eating while just about asleep, that is…) The almost certain culprit would be the way that I poured the cereal.  Free form, loose and flowing are great things for art work, but they really play havoc on your diet.  Flip that cereal box around, see where it say SERVING SIZE?  Yeah, those words are actually there for a reason, not just as pretty filler for white space. (more…)

Posted on April 24, 2024 by Carmen

How Moms Can Make Healthy Choices in a Restaurant

family-pizza-nightScene: Local restaurant.  Mom is seated at a table with her children.  They peruse the menu.  Mom’s looking for healthy foods, trying to create a meal in line with her plan to eat healthy.  She’s fasted all day, just to be able to eat out, and doesn’t want to blow it all on one meal.  Kids are searching for anything fried, sugary, or fattening.  Anything that the Mom recommends, the kids reject.  The choices begin.  “Pizza!” clamor the children.  “Hot dogs!  Grilled cheese!  Cheese Steaks!”  Mom offers grilled chicken breasts and steamed vegetables, but the kids want no part of it and their choruses ring louder than ever.  Throwing up her hands in defeat, Mom decides that she might as well join them and soon, everyone is chin deep in fried mozzarella appetizers and an overstuffed meat lovers deep dish pizza, served with two pitchers of cola and one of beer for the adults.  Mom’s Diet, and more importantly everyone’s Healthy Eating, blown again.

How many times has this happened to you?  How many mistakes can you spot, both in Mom’s reasoning and, in fact, the entire scenario?  Let’s look. (more…)

Posted on April 23, 2024 by Carmen

School Obesity Program Shows Healthy Promise

boy-drinking-sodaAn extensive study in Dutch schools has shown promise for reversing the course of childhood obesity. The program, dubbed Dutch Obesity Intervention in Teenagers (DOiT), was run in 10 schools. As a result, teenagers’ consumption of sugar-laden sodas was dropped and body-fat was reduced.

The program specifics included some basic common sense measures: a boost in the students’ exercise levels, and reducing junk food and sugary drinks. The students also had 11 health lessons, and schools were encouraged to increase gym classes and make changes in cafeteria food. (more…)

Posted on April 23, 2024 by Jason

Understanding Obesity Related Diseases: Hypertension and High Blood Pressure

As more of our population become obese and overweight, obesity diseases become much more prevalent. Hypertension is one such disease, and here I explain what it is, why it affects the overweight, symptoms and prevention.

blood-pressureWhat is it?
Hypertension is one word meaning elevated or high blood pressure.  Known as the “silent killer” due to it being asymptomatic (not showing significant signs or symptoms). It typically leads to having a fatal stroke or heart attack.  High blood pressure is defined as having a consistently elevated arterial blood pressure.  When a doctor or nurse takes your blood pressure, they measure the systolic and diastolic blood pressure.  Being hypertensive means you have a systolic blood pressure above 140mm Hg or diastolic blood pressure is above 90mm Hg (normal blood pressure = systolic of 130mm Hg and diastolic of 85mm Hg).  Untreated hypertension can result in heart failure, renal disease, and peripheral vascular disease. (more…)

Posted on April 23, 2024 by Kinsey

Reusable Water Bottles Help Reduce, Reuse, Recycle

water-bottleWith Earth day happening, many people are focusing on changes that they can make in their daily lives to reduce their affect on the environment.  Some changes are drastic — many people have bought electric cars, more energy efficient appliances — and some people have made smaller, though no less meaningful changes in their lives.  Let’s talk about one of those small, almost incremental changes that you can make in your day-to-day life that can make a real, beneficial difference.

Let’s talk water bottles. (more…)

Posted on April 22, 2024 by Carmen

Understanding Obesity Related Diseases: High Cholesterol

As more of our population become obese and overweight, obesity diseases become much more prevalent. High Cholesterol is one such disease, and here I explain what it is, why it affects the overweight, symptoms and prevention.doctor

What is it?
Cholesterol is in every cell in your body and is important for proper functioning of your body (i.e. used to build healthy cells and some vital hormones).  With high cholesterol (hypercholesterolemia), fatty deposits may develop in your blood vessels, making it difficult for blood to properly flow through the arteries.  With this restricted flow your heart may not get the oxygen-rich blood that it needs, possibly causing a heart attack or stroke, if blood flow is restricted to your brain.

Why is it affected by obesity/overweight?
Obesity is mainly caused by taking in more calories than are expended through physical activity and daily life. Taking in too many calories, or too much saturated fat, trans fat and cholesterol will increase blood cholesterol levels.  High cholesterol is an obesity-associated disease due to the increased amount of fat, especially when that fat is found in the abdominal region (“apple”-shaped individuals).  Obesity raises blood LDL “bad” cholesterol and lowers HDL “good” cholesterol. (more…)

Posted on April 22, 2024 by Kinsey

Understanding Obesity Related Diseases: Metabolic Syndrome

obesityAs more of our population become obese and overweight, obesity diseases become much more prevalent. Metabolic Syndrome is one such disease, and here I explain what it is, why it affects the overweight, symptoms and prevention.

What is it?

Metabolic syndrome is characterized by several disorders related to your metabolism simultaneously. These disorders/components include obesity (particularly abdominal/waist fat), elevated blood pressure, increased triglyceride level, low HDL “good” cholesterol level, and insulin resistance. Having one of these components means you are more likely to have others; the more components you have the greater risk to your health.

Metabolic Syndrome has had a few names including syndrome X and insulin resistance syndrome. Not all experts agree on the definition of metabolic syndrome or whether it exists as a medical condition. Despite the discrepancies, the severity of possessing this collection of risk factors can lead to serious health complications.

Why is it affected by obesity/overweight?

Obesity is one of the components to this syndrome, therefore it has a huge impact on it. A body mass index (BMI) of greater than 25 increases your risk. BMI is a measure of your percent body fat based on height. Abdominal obesity (fat accumulation in the stomach area), or being “apple-shaped” rather than “pear-shaped,” is another factor increasing your risk of metabolic syndrome. (more…)

Posted on April 21, 2024 by Kinsey

The Benefits of Drinking Water for Health

Quick.  How much water have you had today?  Any? Or are you subsisting on diet soda and coffee?

waterWater is the single most important beverage that there is.  Plain old water.  Yet, studies have shown that many of us aren’t drinking the amount of water that our bodies need to stay healthy and strong.  Lack of hydration can cause headaches, muscle cramps and even fatigue.  Being well hydrated can help with clearer skin, a more effective metabolism, and even can help you to eat less food – a great bonus if you are actively trying to lose weight.

True story time: I am a big water drinker. Huge. I carry around my own reusable bottle and drain it several times a day.  I’m not fussy – it doesn’t have to be filtered – plain tap water works well for me.  The bottle holds 24 ounces, and I probably fill it five or more times a day, not including meals.  So, my body is used to lots of water. (more…)

Posted on April 20, 2024 by Carmen

Alcoholic Drinks Pack on the Pounds

beer-bottleA British study has found that people are woefully unaware of the weight-gaining consequences of drinking alcohol, particularly if you drink on a regular basis. The Know Your Limits campaign polled 2,000 adults in England. Researchers found that 40 percent of the people didn’t know that a glass of wine has the same calories as a slice of cake (120).

I’m not sure that knowing the comparative calorie content is all that ignorant. However, when you think about what kinds of foods an alcoholic drink can be compare to, it’s pretty revealing. A pint of beer is comparable to a doughnut. And what’s most telling is the cumulative or long view of consumption. Five pints of beer a week would add up to 221 doughnuts in a year! (more…)

Posted on April 20, 2024 by Jason

Tune In: The Fast-Food Diet on Rachael Ray

mcdonalds-diet

via The Rachael Ray Show

Tune in this this Monday, April 20, to Rachael Ray to learn about one man’s successful 15-pound weight loss journey in which he ate his way through McDonald’s.

From grilled chicken sandwiches to breakfast burritos and the Golden Arches’ specialty salads, watch Rachael Ray to to learn how to do this fast-food drive-through diet correctly. (more…)

Posted on April 20, 2024 by heather

Understanding Obesity Related Diseases: Heart Disease

As more of our population become obese and overweight, obesity diseases become much more prevalent. Heart disease is one such disease, and here I explain what it is, why it affects the overweight, symptoms and prevention.cardiologist

What is it?
Heart disease is an umbrella term used to describe a range of diseases affecting the heart and, in some cases, blood vessels.  The diseases that fall under this broad term include: cardiovascular disease, coronary artery disease, heart rhythm problems, congenital heart defects, etc.

The damaging effect of heart disease is severe, it’s the number one killer of men and women.  According to the Mayo Clinic website, it’s responsible for 40% of all the deaths in the U.S., which is more than all forms of cancer combined.

Why is it affected by obesity/overweight?
Abdominal fat is a predictor of risk for obesity-related diseases.  Overeating and physical inactivity is a deadly combination when it comes to your health.  A poor diet high in fat, salt, and cholesterol (which is a common diet in obese/overweight individuals) can and does contribute to the development of heart disease.  The rate of obesity is significantly high in the U.S., thus is of concern to health professionals because of its implications on American’s health. (more…)

Posted on April 20, 2024 by Kinsey