One-Third of U.S. Adults Could Have Diabetes by 2050: CDC
'Alarming numbers' point to importance of healthier lifestyles in reversing the trend, experts say
FRIDAY, Oct. 22 (HealthDay News) -- The number of American adults with diabetes could double or triple by 2050 if current trends continue, warns a federal government study released Friday.
The number of new diabetes cases a year will increase from 8 per 1,000 in 2008 to 15 per 1,000 in 2050, predicts the U.S. Centers for Disease Control and Prevention. By 2050, between one-fifth and one-third of all adults could have diabetes -- with virtually all the increase attributed to type 2 diabetes, which is largely preventable.
An aging population, an increase in minority groups at higher risk for diabetes, and the fact that diabetes patients are living longer are among the reasons for the steep projected rise.
"These are alarming numbers that show how critical it is to change the course of type 2 diabetes," Ann Albright, director of CDC's Division of Diabetes Translation, said in an agency news release. "Successful programs to improve lifestyle choices on healthy eating and physical activity must be made more widely available, because the stakes are too high and the personal toll too devastating to fail."
Another expert agreed.
"These data are accurate and reflect reality," said Dr. Mary Ann Banerji, professor of medicine and director of the Diabetes Treatment Center at SUNY Downstate Medical Center, New York City. "Taking into consideration minorities and longer life expectancy, the real burden of diabetes is much greater than many people thought."
Banerji believes that "we need to act now. Immediate changes in diet, physical activity, stress and sleep are known to decrease diabetes and obesity. We can make changes in our physical environment to promote greater physical activity and we should consider changes in national food policy."
Diabetes remains the leading cause of new cases of blindness under age 75, kidney failure, and preventable leg and foot amputation among adults in the United States, according to the CDC.
In addition, people diagnosed with diabetes have medical costs that are more than twice that of those without the disease, the agency reports. The total costs of diabetes in the United States are an estimated $174 billion annually, including $116 billion in direct medical costs.
The study appears in the journal Population Health Metrics.
The projected increase in U.S. diabetes numbers reflects the global growth of the disease. About 285 million people worldwide had diabetes in 2010, and the number could swell to as many as 438 million by 2030, according to the International Diabetes Federation.
About 24 million Americans have diabetes, but one-quarter of them don't know it. Older age, obesity, a sedentary lifestyle, family history, developing diabetes while pregnant, and race/ethnicity are risk factors for type 2 diabetes. Racial/ethnic groups at increased risk are African Americans, Hispanics, American Indians/Alaska Natives, and some Asian-Americans and Pacific Islanders.
"The incidence of diabetes over the last few decades has progressively increased," notes diabetes expert Dr. Jacob Warman, chief of endocrinology at The Brooklyn Hospital Center, New York City. "It is not surprising that with a flourishing of fast food chains and use of Internet and cable television, the population has become more sedentary and overweight."
However, regular physical activity and proper nutrition can reduce the risk of type 2 diabetes and help control the disease. To that end, the CDC has launched a campaign to reduce such risks in overweight and obese people, stressing dietary changes, coping skills and group support to help participants lose 5 percent to 7 percent of their body weight and get at least 150 minutes per week of moderate physical activity.
Prevention programs that target at-risk groups can help reduce -- but not eliminate -- future increases in type 2 diabetes prevalence, the study said.
More information
The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has more about diabetes.
-- Robert Preidt
SOURCE: Mary Ann Banerji, MD, FACP, professor of medicine and director, Diabetes Treatment Center, SUNY Downstate Medical Center, New York City; Jacob Warman, MD, chief, endocrinology, The Brooklyn Hospital Center, New York City; U.S. Centers for Disease Control and Prevention, news release, Oct. 22, 2010.
Copyright © 2010 HealthDay. All rights reserved.
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Thursday, October 28, 2010
Wednesday, October 27, 2010
4 Ounces You Say?
This is 4 ounces of lean chicken. It is the normal portion size for any kind of meat during a meal. Pretty simple concept, right? Now put it into practice in your daily eating.
Tuesday, October 26, 2010
Snack Bars
How to Pick the Right Nutrition Bar
Q: When I am on the go, nutrition bars are often the fastest, easiest things I can put my hands on. Is it okay for me to eat one as a healthy afternoon snack?
A: At the end of the day, it's your choice as to how you spend the number of calories you set aside for your snack, provided that number fits into your overall daily calorie allowance. There is no right or wrong answer on this, only different choices.
If you choose to go with an energy/nutrition bar, you have to be very discriminating. Usually, they have as many calories as a candy bar, if not more, and are loaded with high fructose corn syrup, trans fats, and cheap processed soy. Granted, all bars are not created equal. Some are organic, with whole grains and a low amount of natural sugars.
Of all the bars on the market, Clif, Kashi, Greens, Jay Robb, and Health Valley bars get the highest marks from me. So be sure to read your labels and choose wisely.
Skip Single-Serving Snack Packs
I love the idea of handy portion-controlled snacks -- I just can't stand 100-calorie packets of processed junk. Even healthy snacks that come in single-serving packages get a big thumbs-down from me, because the containers leach plastics into the foods, and more fossil fuel is used in the manufacture of the containers and in shipping. That doesn't mean I don't want you to be prepared when hunger hits; make your own single-serving snack packets in advance. Buy large containers of unsweetened applesauce or nonfat Greek yogurt and scoop the right amount into a reusable container. Get a large bag of baby carrots and measure out a half cup so you can snack on the go. And buy raw nuts in bulk, then divide them up — just pay super-close attention to the portion size you pack because while nuts are healthy, they're very high in calories.
Q: When I am on the go, nutrition bars are often the fastest, easiest things I can put my hands on. Is it okay for me to eat one as a healthy afternoon snack?
A: At the end of the day, it's your choice as to how you spend the number of calories you set aside for your snack, provided that number fits into your overall daily calorie allowance. There is no right or wrong answer on this, only different choices.
If you choose to go with an energy/nutrition bar, you have to be very discriminating. Usually, they have as many calories as a candy bar, if not more, and are loaded with high fructose corn syrup, trans fats, and cheap processed soy. Granted, all bars are not created equal. Some are organic, with whole grains and a low amount of natural sugars.
Of all the bars on the market, Clif, Kashi, Greens, Jay Robb, and Health Valley bars get the highest marks from me. So be sure to read your labels and choose wisely.
Skip Single-Serving Snack Packs
I love the idea of handy portion-controlled snacks -- I just can't stand 100-calorie packets of processed junk. Even healthy snacks that come in single-serving packages get a big thumbs-down from me, because the containers leach plastics into the foods, and more fossil fuel is used in the manufacture of the containers and in shipping. That doesn't mean I don't want you to be prepared when hunger hits; make your own single-serving snack packets in advance. Buy large containers of unsweetened applesauce or nonfat Greek yogurt and scoop the right amount into a reusable container. Get a large bag of baby carrots and measure out a half cup so you can snack on the go. And buy raw nuts in bulk, then divide them up — just pay super-close attention to the portion size you pack because while nuts are healthy, they're very high in calories.
Monday, October 25, 2010
Snacking
The Right Way to Attack Snacks
I'd be crazy to believe that you will never have a treat. You're human. You're going to eat sugar. You're going to eat chocolate. (Some now argue that chocolate is a health food!) When it comes to snacks, I have two rules: Don't eat them — especially carb snacks — after 9 p.m., and don't eat junk food just because you want a treat. Got it?
So here's the deal: Instead of a processed, artificially flavored peanut butter cup with trans fat and high-fructose corn syrup, have a Newman's Own organic peanut butter cup. Instead of a huge bowl of sugar-free nonfat frozen yogurt that's loaded with chemicals and artificial sweeteners, have half a cup of organic full-fat ice cream. If you're going to have foods that are less healthy, eat real food and not chemicals.
Love cheese and crackers? Try Kashi 7-grain Crackers with Horizon low-fat mozzarella sticks. chips and salsa? Enjoy Guiltless Gourmet baked corn chips with fresh salsa or half a cup of black beans. You get the point. Keep snacks simple, and look for ways to give healthy makeovers to your favorites. Enjoy!
Why "Sticky" Is Icky
I have a zero-tolerance policy for foods that contain high-fructose corn syrup. Train yourself to think "Garbage" when you see the initials HFCS, and just say no. Don't buy "sticky" drinks, like juice, sodas, and performance drinks, that have way too much sugar that you don't need. And don't be fooled into thinking that because diet sodas have fewer calories they're okay. I'll admit that I am a recovering Diet Coke addict, but the artificial sweeteners used in diet soda put us in greater metabolic danger than sugar or HFCS. Choose filtered water from your tap at home when you're thirsty. Not only will you avoid drinking up your calories but filtered water will quench your thirst, fill you up, and help your body run better.
I'd be crazy to believe that you will never have a treat. You're human. You're going to eat sugar. You're going to eat chocolate. (Some now argue that chocolate is a health food!) When it comes to snacks, I have two rules: Don't eat them — especially carb snacks — after 9 p.m., and don't eat junk food just because you want a treat. Got it?
So here's the deal: Instead of a processed, artificially flavored peanut butter cup with trans fat and high-fructose corn syrup, have a Newman's Own organic peanut butter cup. Instead of a huge bowl of sugar-free nonfat frozen yogurt that's loaded with chemicals and artificial sweeteners, have half a cup of organic full-fat ice cream. If you're going to have foods that are less healthy, eat real food and not chemicals.
Love cheese and crackers? Try Kashi 7-grain Crackers with Horizon low-fat mozzarella sticks. chips and salsa? Enjoy Guiltless Gourmet baked corn chips with fresh salsa or half a cup of black beans. You get the point. Keep snacks simple, and look for ways to give healthy makeovers to your favorites. Enjoy!
Why "Sticky" Is Icky
I have a zero-tolerance policy for foods that contain high-fructose corn syrup. Train yourself to think "Garbage" when you see the initials HFCS, and just say no. Don't buy "sticky" drinks, like juice, sodas, and performance drinks, that have way too much sugar that you don't need. And don't be fooled into thinking that because diet sodas have fewer calories they're okay. I'll admit that I am a recovering Diet Coke addict, but the artificial sweeteners used in diet soda put us in greater metabolic danger than sugar or HFCS. Choose filtered water from your tap at home when you're thirsty. Not only will you avoid drinking up your calories but filtered water will quench your thirst, fill you up, and help your body run better.
Thursday, October 21, 2010
Good Post from Time.com
I am often teased for my stubborn habit of traveling by foot. I often walk the 3 mi. home from work rather than take the subway. When I visit less pedestrian-friendly cities, kindhearted motorists regularly pull over and offer me a ride, assuming that my car has broken down or I'm in need of some help.
But for me, walking is a good opportunity to process the day and let my mind wander without the oppression of the endless to-do list that awaits me at home. Plus, it helps my back recover from a day spent bent in front of a computer screen. Health-wise, I have always assumed I'd have the last laugh, and now there's even more evidence on my side. (More on Time.com: TIME's Health Checkup tells you how to live 100 years).
A study published in Neurology has found that the simple act of walking may improve memory in old age. As we age, our brains shrink and the shrinkage is associated with dementia and loss of cognitive functions such as memory. To test whether physical activity could mitigate some of these degenerative effects, researchers from the University of Pittsburgh tracked the physical activity of 299 healthy men and women with an average age of 78. The participants' activity ranged anywhere from walking 0 blocks to 300 blocks (up to 30 miles) per week.
Nine years later, the walkers underwent brain scans, which revealed that those who had walked more had greater brain volume than those who walked less. Four years after that, the volunteers were tested again — this time for dementia. Among the group, 116 people showed signs of memory loss or dementia. Those who had walked the most — at least 72 city blocks (or about 7 mi.) each week — were half as likely to have cognitive problems as those who walked the least. (More on Time.com: Learn more about brain shrinkage and dementia in Alice Park's TIME cover story this week)
The findings are in line with past studies linking physical activity with brain function, but dementia experts say there's not enough data yet to prescribe exercise to prevent memory loss. It's also too soon to say whether exercise may prevent dementia or simply delay it in people who would eventually develop it anyway. But when it comes to Alzheimer's, even a short delay could mean great gains in quality of life. MSNBC reports:
"Even if we are delaying [Alzheimer's disease] by several months or years, that's a significant improvement in what we know already, and a change in costs for treating health care," [study author Kirk] Erickson said. Delaying the condition could also ease the emotional burden and problems that come along with it, for both patients and their families, he said.
So, thanks, motorists. But I'll stick to hoofing it.
But for me, walking is a good opportunity to process the day and let my mind wander without the oppression of the endless to-do list that awaits me at home. Plus, it helps my back recover from a day spent bent in front of a computer screen. Health-wise, I have always assumed I'd have the last laugh, and now there's even more evidence on my side. (More on Time.com: TIME's Health Checkup tells you how to live 100 years).
A study published in Neurology has found that the simple act of walking may improve memory in old age. As we age, our brains shrink and the shrinkage is associated with dementia and loss of cognitive functions such as memory. To test whether physical activity could mitigate some of these degenerative effects, researchers from the University of Pittsburgh tracked the physical activity of 299 healthy men and women with an average age of 78. The participants' activity ranged anywhere from walking 0 blocks to 300 blocks (up to 30 miles) per week.
Nine years later, the walkers underwent brain scans, which revealed that those who had walked more had greater brain volume than those who walked less. Four years after that, the volunteers were tested again — this time for dementia. Among the group, 116 people showed signs of memory loss or dementia. Those who had walked the most — at least 72 city blocks (or about 7 mi.) each week — were half as likely to have cognitive problems as those who walked the least. (More on Time.com: Learn more about brain shrinkage and dementia in Alice Park's TIME cover story this week)
The findings are in line with past studies linking physical activity with brain function, but dementia experts say there's not enough data yet to prescribe exercise to prevent memory loss. It's also too soon to say whether exercise may prevent dementia or simply delay it in people who would eventually develop it anyway. But when it comes to Alzheimer's, even a short delay could mean great gains in quality of life. MSNBC reports:
"Even if we are delaying [Alzheimer's disease] by several months or years, that's a significant improvement in what we know already, and a change in costs for treating health care," [study author Kirk] Erickson said. Delaying the condition could also ease the emotional burden and problems that come along with it, for both patients and their families, he said.
So, thanks, motorists. But I'll stick to hoofing it.
Wednesday, October 20, 2010
Chlorine
Clean Out the Chlorine
There are more than 100,000 chemicals out there, and very few of them have been adequately studied to determine their toxicity or effect on hormonal activity. One endocrine-disrupting chemical, chlorine, is commonly found in laundry bleach, household cleaners, and pool cleaners. It's also found in drinking water and industrial waste, and it's used in everyday products that you keep in your kitchen, such as bleached paper towels, napkins, and coffee filters. We are so used to its presence that we probably don't even think about how toxic a chemical it is. Chlorine has the potential to cause respiratory problems (wheezing, coughing, constricted airways), lung pain and collapse, eye and skin irritation, and sore throats. And until we can find out exactly how damaging chlorine and chemicals like it are, be smart and protect yourself. It's easier than you think to rid your home of chlorine. You can start by making some of the following changes.
Paper products: Dioxins, which are by-products of the bleaching of pulp and paper with chlorine, are not only highly carcinogenic but also estrogenic. Choose paper towels, toilet paper, and napkins that are "processed chlorine-free," or PCF.
Coffee filters: Bleached coffee filters leach chlorine into your coffee and release dioxins with every drip. Choose unbleached or oxygen-bleached filters that use chlorine dioxide, a type of bleach that doesn't created dioxin residues.
Antibacterial soaps (or antibacterial anything!): In addition to the harm such products cause by encouraging antibiotic resistance, the triclosan they contain combines with chlorinated tap water to create the carcinogenic gas chloroform, as well as chlorinated dioxins, highly toxic forms of dioxin. Choose natural dishwashing and hand soaps without chlorine or phosphates. Good brands include Seventh Generation, Ecover, and Mrs. Meyer's.
One last tip: Keep the dishwasher closed during the wash cycle! That "whoosh" of steam releases toxic volatilized chlorine, which is formed by the combination of detergent and tap water.
A Little Means a Lot
Switching to PCF (processed chlorine-free) paper products and buying new coffee filters may seem like small steps, but they go a long way toward eliminating chemicals that have the potential to damage the endocrine and immune systems. Think of it this way: If I filled a teaspoon with toxic chemicals and offered it to you, would you swallow it? What about an eyedropper full? An ounce? Would any amount be okay with you? I believe no amount of dangerous chemicals is okay. When you remove toxins from your environment — even in small amounts — you can improve your hormonal balance and your life.
There are more than 100,000 chemicals out there, and very few of them have been adequately studied to determine their toxicity or effect on hormonal activity. One endocrine-disrupting chemical, chlorine, is commonly found in laundry bleach, household cleaners, and pool cleaners. It's also found in drinking water and industrial waste, and it's used in everyday products that you keep in your kitchen, such as bleached paper towels, napkins, and coffee filters. We are so used to its presence that we probably don't even think about how toxic a chemical it is. Chlorine has the potential to cause respiratory problems (wheezing, coughing, constricted airways), lung pain and collapse, eye and skin irritation, and sore throats. And until we can find out exactly how damaging chlorine and chemicals like it are, be smart and protect yourself. It's easier than you think to rid your home of chlorine. You can start by making some of the following changes.
Paper products: Dioxins, which are by-products of the bleaching of pulp and paper with chlorine, are not only highly carcinogenic but also estrogenic. Choose paper towels, toilet paper, and napkins that are "processed chlorine-free," or PCF.
Coffee filters: Bleached coffee filters leach chlorine into your coffee and release dioxins with every drip. Choose unbleached or oxygen-bleached filters that use chlorine dioxide, a type of bleach that doesn't created dioxin residues.
Antibacterial soaps (or antibacterial anything!): In addition to the harm such products cause by encouraging antibiotic resistance, the triclosan they contain combines with chlorinated tap water to create the carcinogenic gas chloroform, as well as chlorinated dioxins, highly toxic forms of dioxin. Choose natural dishwashing and hand soaps without chlorine or phosphates. Good brands include Seventh Generation, Ecover, and Mrs. Meyer's.
One last tip: Keep the dishwasher closed during the wash cycle! That "whoosh" of steam releases toxic volatilized chlorine, which is formed by the combination of detergent and tap water.
A Little Means a Lot
Switching to PCF (processed chlorine-free) paper products and buying new coffee filters may seem like small steps, but they go a long way toward eliminating chemicals that have the potential to damage the endocrine and immune systems. Think of it this way: If I filled a teaspoon with toxic chemicals and offered it to you, would you swallow it? What about an eyedropper full? An ounce? Would any amount be okay with you? I believe no amount of dangerous chemicals is okay. When you remove toxins from your environment — even in small amounts — you can improve your hormonal balance and your life.
Tuesday, October 19, 2010
Getting Your Child off the Couch
Getting Your Child off the Couch
Q: Any advice for getting my child motivated to lose weight?
A: The first thing I've got to say is, don't make a big deal out of your child's weight. Children can very easily decide you won't love them if they are heavy. Rather, start by taking small steps — eliminate junk foods from the house, keep healthy snacks around, cook healthy meals, and avoid delivery meals and drive-throughs altogether.
The next step is to get your child involved in an activity that is social and fun and that builds self-esteem. For example, when I was young, my mother got me into martial arts. Talk to your child and ask what he or she might be interested in. Dance classes and group sports like soccer and basketball are great options. Maybe your child would prefer skating — or even martial arts, like me. There's nothing like a good karate class to get you in shape and empower you. And who knows where that might lead? I lost weight and found my life's calling!
My last suggestion is to implement a little structure. Simply limiting time in front of the TV or at the computer monitor can do wonders. Don't say, "Get off your butt and get some exercise!" Use another tactic — try saying that television rots the brain (my mom used to say that, and to this day I'm still frightened!), and suggest getting some fresh air.
And as much as you want your kids to do as you say, keep in mind that they will also do as you do so you might want to reevaluate your own TV time!
Lead by Example
If you're having trouble getting your kids to change their couch-potato ways, try this: When you work out, make a point of doing it while your kids are at home. Trust me, your example will sink in, even if you get a lot of eye rolling and shoulder shrugging at first. Or make some family bonding time with an activity you can all participate in. Play Frisbee, go for a jog, or organize a game of soccer — kids vs. adults!
Q: Any advice for getting my child motivated to lose weight?
A: The first thing I've got to say is, don't make a big deal out of your child's weight. Children can very easily decide you won't love them if they are heavy. Rather, start by taking small steps — eliminate junk foods from the house, keep healthy snacks around, cook healthy meals, and avoid delivery meals and drive-throughs altogether.
The next step is to get your child involved in an activity that is social and fun and that builds self-esteem. For example, when I was young, my mother got me into martial arts. Talk to your child and ask what he or she might be interested in. Dance classes and group sports like soccer and basketball are great options. Maybe your child would prefer skating — or even martial arts, like me. There's nothing like a good karate class to get you in shape and empower you. And who knows where that might lead? I lost weight and found my life's calling!
My last suggestion is to implement a little structure. Simply limiting time in front of the TV or at the computer monitor can do wonders. Don't say, "Get off your butt and get some exercise!" Use another tactic — try saying that television rots the brain (my mom used to say that, and to this day I'm still frightened!), and suggest getting some fresh air.
And as much as you want your kids to do as you say, keep in mind that they will also do as you do so you might want to reevaluate your own TV time!
Lead by Example
If you're having trouble getting your kids to change their couch-potato ways, try this: When you work out, make a point of doing it while your kids are at home. Trust me, your example will sink in, even if you get a lot of eye rolling and shoulder shrugging at first. Or make some family bonding time with an activity you can all participate in. Play Frisbee, go for a jog, or organize a game of soccer — kids vs. adults!
Monday, October 18, 2010
Eating Out
Healthy Choices on Every Menu
Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.
Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.
Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.
Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.
American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.
Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.
French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.
Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries.
Dealing With Dessert
That dessert menu is tempting, isn't it? If you simply must have something sweet at the end of your meal, opt for a fruit plate or an herbal tea. If you really can't resist ordering a dessert, lessen the caloric blow by splitting one with your dining companion. Remember to have all sauces and toppings served on the side — you'll thank me in the morning.
Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.
Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.
Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.
Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.
American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.
Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.
French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.
Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries.
Dealing With Dessert
That dessert menu is tempting, isn't it? If you simply must have something sweet at the end of your meal, opt for a fruit plate or an herbal tea. If you really can't resist ordering a dessert, lessen the caloric blow by splitting one with your dining companion. Remember to have all sauces and toppings served on the side — you'll thank me in the morning.
Thursday, October 14, 2010
The True Cost of Obesity
Obesity's hidden job costs: $73 billion
Productivity drops, sick days go up as BMI rises, new study finds .By Stephanie Pappas
LiveScience
updated 10/8/2010 8:18:32 AM ET 2010-10-08T12:18:32
Loss of productivity due to obesity costs as much as medical expenditures for the condition, according to a new study that pegs the cost of obesity among full-time workers in the United States at $73.1 billion per year.
Obesity's hidden costs, the researchers said, stem from the fact that obese people tend to be less productive than normal-weight people while at work — simply accounting for the extra sick days they take misses a big part of the picture.
The study, published Friday in the Journal of Occupational and Environmental Medicine, took into account medical expenses, sick days and health-related productivity costs associated with obesity. The findings suggest employers could save money by investing in health improvement programs for their employees, the researchers said.
Herbal Weight-Loss Supplements Loaded with Illicit Drugs.."Now that we've uncovered this sort of hidden cost, I think that it ups the ante for [employers] to think harder about what sort of interventions they want to implement," study author Eric Finkelstein, deputy director for health services and systems research at Duke University and the National University of Singapore, told LiveScience.
Plenty of studies have linked obesity to health-care costs and lost workdays. But fewer have examined "presenteeism," or lost performance while at work. Finkelstein and his co-authors used data from a nationally representative survey on medical expenditures (2006 data) combined with data on absenteeism and presenteeism from the internet-based U.S. National Health and Wellness Survey (2008 data). Pregnant and underweight individuals were excluded from the analysis.
The research was funded by Allergan, Inc., a health-care company that makes LAP-BAND and other devices used in weight-loss surgeries.
The cost of extra pounds
After controlling for race and ethnicity, income, education levels, insurance coverage, marital status and smoking, the researchers found significant costs of being obese. These costs increased with body mass index (BMI), a measure of height and weight that researchers use to define obesity. (A BMI over 30 is considered obese.)
Presenteeism due to health problems was common in workers regardless of weight, but it doubled with each increase from mild to moderate to extreme obesity. Female employees with BMIs between 30 and 34.9, for example, experienced 6.3 days of lost time per year (while at work), a number that jumped to 22.7 days in women with BMIs over 40. Men in the lower BMI category lost 2.3 days of at-work productivity per year, while men with BMIs over 40 lost 21.9 — three full weeks.
.."As you increase in your BMI, there is just a tremendous increase in the impact of that obesity on work productivity," said Marco daCosta Di Bonaventura, the director of health economics and outcomes research at Kantar Health (a health-care consulting company) and a co-author of the study.
Overall costs also increased along with BMI. Men with BMIs of 30 to 34.9, the low end of the obese range, cost $1,143 more each per year in medical expenditures, missed workdays and lost productivity at work than normal-weight men. Men with BMIs between 35 and 39.9 cost $2,491 more each, and men with BMIs over 40 cost $6,087 more.
Women showed a similar pattern. Having a BMI between 30 and 34.9 cost $2,524 extra each year, while a BMI between 35 and 39.9 cost $4,112. Each woman with a BMI over 40 cost on average $6,694 more than a normal-weight woman.
Despite the high prevalence of obesity in America, individuals on the 40-and-over side of the BMI-spectrum are relatively rare. According to a 2010 study in the Journal of the American Medical Association, about one-third of U.S. adults over age 20 are obese. But only 14.3 percent of American adults have a BMI of 35 or more, and just 5.7 percent have BMIs over 40.
Lost productivity
All told, obesity among full-time workers costs $73.1 billion per year, the researchers estimated. That's the equivalent of hiring 1.8 million new workers at annual salaries of $42,000, which is what the average American makes each year.
In comparison, a 2010 report by the American Lung Association estimates that the costs of healthcare, premature death and loss of productivity from smoking tally to $301 billion per year. About 23 percent of Americans smoke. A 2008 study published in the American Journal of Psychiatry estimates that mental illness, which also affects about a quarter of Americans, costs the economy $317 billion every year in lost wages, healthcare costs and disability benefits.
While 18 percent of the total cost of obesity was because of lost workdays, lost productivity at work due to health troubles contributed 41 percent of the extra cost. That was the same percentage as the additional cost for medical expenditures.
One reason that presenteeism was so much more influential than absenteeism may reflect a tendency by workers to power through illness instead of taking sick leave, Finkelstein said.
"Especially in a bad economy people want to get paid, so they find a way to go into work even if they're not feeling great," he said. "I think these results are bearing that out."
Productivity drops, sick days go up as BMI rises, new study finds .By Stephanie Pappas
LiveScience
updated 10/8/2010 8:18:32 AM ET 2010-10-08T12:18:32
Loss of productivity due to obesity costs as much as medical expenditures for the condition, according to a new study that pegs the cost of obesity among full-time workers in the United States at $73.1 billion per year.
Obesity's hidden costs, the researchers said, stem from the fact that obese people tend to be less productive than normal-weight people while at work — simply accounting for the extra sick days they take misses a big part of the picture.
The study, published Friday in the Journal of Occupational and Environmental Medicine, took into account medical expenses, sick days and health-related productivity costs associated with obesity. The findings suggest employers could save money by investing in health improvement programs for their employees, the researchers said.
Herbal Weight-Loss Supplements Loaded with Illicit Drugs.."Now that we've uncovered this sort of hidden cost, I think that it ups the ante for [employers] to think harder about what sort of interventions they want to implement," study author Eric Finkelstein, deputy director for health services and systems research at Duke University and the National University of Singapore, told LiveScience.
Plenty of studies have linked obesity to health-care costs and lost workdays. But fewer have examined "presenteeism," or lost performance while at work. Finkelstein and his co-authors used data from a nationally representative survey on medical expenditures (2006 data) combined with data on absenteeism and presenteeism from the internet-based U.S. National Health and Wellness Survey (2008 data). Pregnant and underweight individuals were excluded from the analysis.
The research was funded by Allergan, Inc., a health-care company that makes LAP-BAND and other devices used in weight-loss surgeries.
The cost of extra pounds
After controlling for race and ethnicity, income, education levels, insurance coverage, marital status and smoking, the researchers found significant costs of being obese. These costs increased with body mass index (BMI), a measure of height and weight that researchers use to define obesity. (A BMI over 30 is considered obese.)
Presenteeism due to health problems was common in workers regardless of weight, but it doubled with each increase from mild to moderate to extreme obesity. Female employees with BMIs between 30 and 34.9, for example, experienced 6.3 days of lost time per year (while at work), a number that jumped to 22.7 days in women with BMIs over 40. Men in the lower BMI category lost 2.3 days of at-work productivity per year, while men with BMIs over 40 lost 21.9 — three full weeks.
.."As you increase in your BMI, there is just a tremendous increase in the impact of that obesity on work productivity," said Marco daCosta Di Bonaventura, the director of health economics and outcomes research at Kantar Health (a health-care consulting company) and a co-author of the study.
Overall costs also increased along with BMI. Men with BMIs of 30 to 34.9, the low end of the obese range, cost $1,143 more each per year in medical expenditures, missed workdays and lost productivity at work than normal-weight men. Men with BMIs between 35 and 39.9 cost $2,491 more each, and men with BMIs over 40 cost $6,087 more.
Women showed a similar pattern. Having a BMI between 30 and 34.9 cost $2,524 extra each year, while a BMI between 35 and 39.9 cost $4,112. Each woman with a BMI over 40 cost on average $6,694 more than a normal-weight woman.
Despite the high prevalence of obesity in America, individuals on the 40-and-over side of the BMI-spectrum are relatively rare. According to a 2010 study in the Journal of the American Medical Association, about one-third of U.S. adults over age 20 are obese. But only 14.3 percent of American adults have a BMI of 35 or more, and just 5.7 percent have BMIs over 40.
Lost productivity
All told, obesity among full-time workers costs $73.1 billion per year, the researchers estimated. That's the equivalent of hiring 1.8 million new workers at annual salaries of $42,000, which is what the average American makes each year.
In comparison, a 2010 report by the American Lung Association estimates that the costs of healthcare, premature death and loss of productivity from smoking tally to $301 billion per year. About 23 percent of Americans smoke. A 2008 study published in the American Journal of Psychiatry estimates that mental illness, which also affects about a quarter of Americans, costs the economy $317 billion every year in lost wages, healthcare costs and disability benefits.
While 18 percent of the total cost of obesity was because of lost workdays, lost productivity at work due to health troubles contributed 41 percent of the extra cost. That was the same percentage as the additional cost for medical expenditures.
One reason that presenteeism was so much more influential than absenteeism may reflect a tendency by workers to power through illness instead of taking sick leave, Finkelstein said.
"Especially in a bad economy people want to get paid, so they find a way to go into work even if they're not feeling great," he said. "I think these results are bearing that out."
Wednesday, October 13, 2010
Is it OK to Heat Olive Oil?
Does olive oil lose its health benefits when it is heated?
Is it true that olive oil lose its health benefits when it is used to saute? I read somewhere that it does.
I have read this many times before and there have been people who have written to me about the topic. They have, in fact, been quite adamant that heating olive oil is very bad and unhealthy. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats.
Fortunately, the science doesn't support these claims. A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil to 350°F for 36 hours. (J Agric Food Chem 2007 Nov 14;55(23):9646-54) There were some minor changes in the oil but they found very little oxidation and the smaller antioxidant chemicals were preserved intact. Their conclusion?
"From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties."
There is some research that says using olive oils that are less refined may be better for you.
There's decades of great epidemiologic evidence to prove the value of olive oil. Likewise, there's dozens of great studies proving the safety of olive oil.
Is it true that olive oil lose its health benefits when it is used to saute? I read somewhere that it does.
I have read this many times before and there have been people who have written to me about the topic. They have, in fact, been quite adamant that heating olive oil is very bad and unhealthy. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats.
Fortunately, the science doesn't support these claims. A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil to 350°F for 36 hours. (J Agric Food Chem 2007 Nov 14;55(23):9646-54) There were some minor changes in the oil but they found very little oxidation and the smaller antioxidant chemicals were preserved intact. Their conclusion?
"From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties."
There is some research that says using olive oils that are less refined may be better for you.
There's decades of great epidemiologic evidence to prove the value of olive oil. Likewise, there's dozens of great studies proving the safety of olive oil.
Tuesday, October 12, 2010
Rev it Up
Working It All Out
It's totally normal to be a little sore when you're just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you're doing. If you do 20 lunges after not having done them in months, you'll be sore the next day — that's how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you'll stop feeling the soreness, and that means the move is not productive anymore. It's important to keep yourself challenged in order to get results.
When it comes to intensity, you'll learn to use your own judgment. If your effort feels too easy, it probably is. Stop slacking and increase the intensity! If it feels too difficult or your form is compromised, decrease the intensity. You'll find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you're coasting on your workout. Rev it up, baby!
It's totally normal to be a little sore when you're just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you're doing. If you do 20 lunges after not having done them in months, you'll be sore the next day — that's how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you'll stop feeling the soreness, and that means the move is not productive anymore. It's important to keep yourself challenged in order to get results.
When it comes to intensity, you'll learn to use your own judgment. If your effort feels too easy, it probably is. Stop slacking and increase the intensity! If it feels too difficult or your form is compromised, decrease the intensity. You'll find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you're coasting on your workout. Rev it up, baby!
Sunday, October 10, 2010
Fish
Get the Dish on Fish
Over the past few years, there's been a lot of discussion about fish and its toxicity. The question is whether the benefits of the omega-3 fatty acids in fish outweigh the dangers of mercury, PCBs, and other chemicals detected in various fish species from waters around the world.
Although you need to protect yourself from harmful substances in the foods you consume, fish can still be a good catch.You just need to be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. My advice is to always buy wild-caught salmon — farm-raised salmon are fed a diet that raises their omega-6s, not their omega-3s. Farmed fish also have higher levels of PCBs than wild-caught fish. In addition, you should trim the fat of any fish away because fish fat contains the PCBs, which have been traced to lower IQ scores, poor memory and attention, and thyroid dysfunction.
As for mercury, albacore tuna, also known as white tuna, contains more than "light" tuna, so the FDA suggests that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of fish that are lower in mercury, such as clams, Pacific pollock, and canned Alaska wild salmon. Children should be served smaller portions of fish in general.
Are there any fish you should steer clear of? Yes — the FDA currently recommends that you avoid shark, swordfish, king mackerel, and tilefish because they contain dangerously high traces of mercury. The Monterey Bay Aquarium Web site is an excellent resource for information on the safety of regional seafood. You can check out the best fish, for both environmental and health reasons, in your area.
Don't lose sight of the fact that fish is an excellent power nutrient. When you eat protein and fat, especially the omega-3s found in fatty deep-sea fish, ghrelin (the hunger hormone) levels drop, slowing your digestion and lowering your appetite. Were it not for the toxins, you could eat fish every day of the week and I'd be happy — and so would your hormones. And remember, when preparing fish stick to grilling; avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — and order your favorite rolls with brown rice to avoid the processed carbs in white rice.
Other Sources of Omega-3s
If you hate fish or want to avoid worrying about toxicity, you can find omega-3 fatty acids in flaxseed, walnuts, and pumpkin seeds. Or take a daily fish oil supplement.. Like monounsaturated fat, omega-3 fat improves heart health by helping to keep cholesterol levels low. It can also aid in stabilizing an irregular heartbeat and reducing blood pressure, and it acts as a natural blood thinner, reducing the risk of blood clots and stroke. You can't live without omega-3 fat, either — your brain, which is 60 percent fat, needs it to function properly. So eat it up!
Over the past few years, there's been a lot of discussion about fish and its toxicity. The question is whether the benefits of the omega-3 fatty acids in fish outweigh the dangers of mercury, PCBs, and other chemicals detected in various fish species from waters around the world.
Although you need to protect yourself from harmful substances in the foods you consume, fish can still be a good catch.You just need to be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. My advice is to always buy wild-caught salmon — farm-raised salmon are fed a diet that raises their omega-6s, not their omega-3s. Farmed fish also have higher levels of PCBs than wild-caught fish. In addition, you should trim the fat of any fish away because fish fat contains the PCBs, which have been traced to lower IQ scores, poor memory and attention, and thyroid dysfunction.
As for mercury, albacore tuna, also known as white tuna, contains more than "light" tuna, so the FDA suggests that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of fish that are lower in mercury, such as clams, Pacific pollock, and canned Alaska wild salmon. Children should be served smaller portions of fish in general.
Are there any fish you should steer clear of? Yes — the FDA currently recommends that you avoid shark, swordfish, king mackerel, and tilefish because they contain dangerously high traces of mercury. The Monterey Bay Aquarium Web site is an excellent resource for information on the safety of regional seafood. You can check out the best fish, for both environmental and health reasons, in your area.
Don't lose sight of the fact that fish is an excellent power nutrient. When you eat protein and fat, especially the omega-3s found in fatty deep-sea fish, ghrelin (the hunger hormone) levels drop, slowing your digestion and lowering your appetite. Were it not for the toxins, you could eat fish every day of the week and I'd be happy — and so would your hormones. And remember, when preparing fish stick to grilling; avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — and order your favorite rolls with brown rice to avoid the processed carbs in white rice.
Other Sources of Omega-3s
If you hate fish or want to avoid worrying about toxicity, you can find omega-3 fatty acids in flaxseed, walnuts, and pumpkin seeds. Or take a daily fish oil supplement.. Like monounsaturated fat, omega-3 fat improves heart health by helping to keep cholesterol levels low. It can also aid in stabilizing an irregular heartbeat and reducing blood pressure, and it acts as a natural blood thinner, reducing the risk of blood clots and stroke. You can't live without omega-3 fat, either — your brain, which is 60 percent fat, needs it to function properly. So eat it up!
Thursday, October 7, 2010
Bench dips
Get Benched!
I know I'd normally yell at you for sitting down, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms.
Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.
Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.
Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.
Take It on the Road
You know the story — you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework — search the Internet for a gym nearby that offers day passes — most do!
I know I'd normally yell at you for sitting down, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms.
Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.
Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.
Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.
Take It on the Road
You know the story — you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework — search the Internet for a gym nearby that offers day passes — most do!
Wednesday, October 6, 2010
Nice Tip to Reduce Cals in Pumpkin Pie
This year we discovered a great way to really reduce pie calories:
Cut circles of the pie crust and line the edge of the pan.
Mix your pumpkin or other pie filling using lighter ingredients like skim milk, splenda, egg whites, lighter syrup, etc. and pour into the crust.
Chill, cut and serve and you have a beautiful pie.
We cut all of our pies in 10.
When this pie is made with Splenda, calories go to 96 per slice and when it is made with sugar it is just over 120 calories. A regular piece of pumpkin pie is well over 200 per slice when made with regular ingredients and a full pie crust.
Recipe, tips and more pictures are found in Holiday Secrets. We call this the tulip method of making pie crust because it reminds us of a tulip.
Here is what we did with the leftover 1/2 of the prepared pie crust – we rolled it out thin and topped a deep dish raspberry apple pie – the end result was a strudel-like thin crust that everyone loved (we only put the crust on the top)
Cut circles of the pie crust and line the edge of the pan.
Mix your pumpkin or other pie filling using lighter ingredients like skim milk, splenda, egg whites, lighter syrup, etc. and pour into the crust.
Chill, cut and serve and you have a beautiful pie.
We cut all of our pies in 10.
When this pie is made with Splenda, calories go to 96 per slice and when it is made with sugar it is just over 120 calories. A regular piece of pumpkin pie is well over 200 per slice when made with regular ingredients and a full pie crust.
Recipe, tips and more pictures are found in Holiday Secrets. We call this the tulip method of making pie crust because it reminds us of a tulip.
Here is what we did with the leftover 1/2 of the prepared pie crust – we rolled it out thin and topped a deep dish raspberry apple pie – the end result was a strudel-like thin crust that everyone loved (we only put the crust on the top)
Tuesday, October 5, 2010
J. Micheals from Biggest Loser on Thyroid
Master Hypothyroidism
Thyroid problems are very common in this country. About 27 million Americans have a thyroid imbalance, but not even half of them know it, because the symptoms, including changes in energy, mood, and weight, are similar to those of many other conditions. When thyroid hormones become unbalanced — when their levels in the body are either too high or too low — chemical reactions throughout the body are thrown off. Do you feel sluggish or have you started to pile on extra pounds that you can't blame on a poor diet or lack of exercise? These symptoms and others, including "brain fog," coarse hair and skin, depression, exhaustion, joint pains, constipation, and high blood pressure, may be signs that you have hypothyroidism, or low thyroid function, which can sap your energy and cause you to gain weight.
An underactive thyroid is death to your metabolism, making attempts at weight loss very frustrating. In fact, most of my hypothyroid clients tend to be about 15 pounds overweight. The condition becomes increasingly common with age — up to one in five older women experience some form of it, especially white and Mexican-American women. A simple TSH (thyroid-stimulating hormone) test can be done at your doctor's office to check your thyroid function. If you are diagnosed with low function, you can take some of the following steps:
Follow my Master Diet, with a few modifications. My online program helps eliminate many of the environmental and nutritional toxins that have been shown to create thyroid problems. In addition to following this program, be sure to cook goitrogenic cruciferous veggies, such as broccoli, cauliflower, cabbage, and kale, instead of eating them raw, which can stimulate goiters, a bump on the throat that indicates a swollen thyroid gland. Don't take a multivitamin with iron, cholesterol-lowering medication, or eat any food with iron, calcium, soy, or a high fiber content within a few hours of taking your thyroid medication — all of these can interfere with the absorption of thyroid hormone.
Exercise for at least 30 minutes every day. The stress hormone cortisol interferes with healthy thyroid function. Exercise is a great stress reliever that lowers cortisol levels while increasing your body's sensitivity to thyroid hormone.
Don't supplement with iodine. If you add salt to your food, choose iodized salt rather than kosher, but don't take supplemental iodine. Contrary to some nutritional advice you can find, supplemental iodine (or kelp) is not necessary; the average American diet has plenty already.
Take other thyroid-supporting supplements. Selenium is necessary for proper thyroid function. Other helpful supplements for the thyroid include vitamin D, zinc, and fish oil; in addition, choose foods that contain these nutrients. Be sure to consult your doctor before you try any supplements, especially while taking thyroid medication.
Discuss thyroid medication with your doctor. I received a diagnosis of hypothyroidism when I was 30, and thyroid medication — and my Master diet — has made a world of difference. Now I am back to my fighting weight, and I'm able to maintain it with moderate effort. Many people benefit from a combination of medications. Work with your doctor to choose the right thyroid replacement — it could make a world of difference in your life too.
Testing Your Thyroid
If you suspect that you have a thyroid imbalance, get your thyroid tested! Ask your doctor to give you a TSH (thyroid-stimulating hormone) test to check your thyroid function. Sometimes a less-than-thriving thyroid actually has more to do with your stress level and adrenal function than with the thyroid itself. To rule out stress-induced hypothyroidism, ask your doctor to run a test for ACTH and cortisol at the same time as your TSH test. If the tests indicate hypothyroidism, find an endocrinologist. Look for one who is open to solutions beyond thyroid medication, especially nutritional and lifestyle strategies such as this program, to support your thyroid.
Thyroid problems are very common in this country. About 27 million Americans have a thyroid imbalance, but not even half of them know it, because the symptoms, including changes in energy, mood, and weight, are similar to those of many other conditions. When thyroid hormones become unbalanced — when their levels in the body are either too high or too low — chemical reactions throughout the body are thrown off. Do you feel sluggish or have you started to pile on extra pounds that you can't blame on a poor diet or lack of exercise? These symptoms and others, including "brain fog," coarse hair and skin, depression, exhaustion, joint pains, constipation, and high blood pressure, may be signs that you have hypothyroidism, or low thyroid function, which can sap your energy and cause you to gain weight.
An underactive thyroid is death to your metabolism, making attempts at weight loss very frustrating. In fact, most of my hypothyroid clients tend to be about 15 pounds overweight. The condition becomes increasingly common with age — up to one in five older women experience some form of it, especially white and Mexican-American women. A simple TSH (thyroid-stimulating hormone) test can be done at your doctor's office to check your thyroid function. If you are diagnosed with low function, you can take some of the following steps:
Follow my Master Diet, with a few modifications. My online program helps eliminate many of the environmental and nutritional toxins that have been shown to create thyroid problems. In addition to following this program, be sure to cook goitrogenic cruciferous veggies, such as broccoli, cauliflower, cabbage, and kale, instead of eating them raw, which can stimulate goiters, a bump on the throat that indicates a swollen thyroid gland. Don't take a multivitamin with iron, cholesterol-lowering medication, or eat any food with iron, calcium, soy, or a high fiber content within a few hours of taking your thyroid medication — all of these can interfere with the absorption of thyroid hormone.
Exercise for at least 30 minutes every day. The stress hormone cortisol interferes with healthy thyroid function. Exercise is a great stress reliever that lowers cortisol levels while increasing your body's sensitivity to thyroid hormone.
Don't supplement with iodine. If you add salt to your food, choose iodized salt rather than kosher, but don't take supplemental iodine. Contrary to some nutritional advice you can find, supplemental iodine (or kelp) is not necessary; the average American diet has plenty already.
Take other thyroid-supporting supplements. Selenium is necessary for proper thyroid function. Other helpful supplements for the thyroid include vitamin D, zinc, and fish oil; in addition, choose foods that contain these nutrients. Be sure to consult your doctor before you try any supplements, especially while taking thyroid medication.
Discuss thyroid medication with your doctor. I received a diagnosis of hypothyroidism when I was 30, and thyroid medication — and my Master diet — has made a world of difference. Now I am back to my fighting weight, and I'm able to maintain it with moderate effort. Many people benefit from a combination of medications. Work with your doctor to choose the right thyroid replacement — it could make a world of difference in your life too.
Testing Your Thyroid
If you suspect that you have a thyroid imbalance, get your thyroid tested! Ask your doctor to give you a TSH (thyroid-stimulating hormone) test to check your thyroid function. Sometimes a less-than-thriving thyroid actually has more to do with your stress level and adrenal function than with the thyroid itself. To rule out stress-induced hypothyroidism, ask your doctor to run a test for ACTH and cortisol at the same time as your TSH test. If the tests indicate hypothyroidism, find an endocrinologist. Look for one who is open to solutions beyond thyroid medication, especially nutritional and lifestyle strategies such as this program, to support your thyroid.
Monday, October 4, 2010
Jilian's Email about Carbs
Learn the Whole Story About Carbs
It's time to get over the idea that all carbs are bad. Even the media are starting to forget that the no-carb craze existed, and you should, too. Good carbs exist, and they should be a part of your diet.
"But Jillian," you ask, "how can that be when so many other diets have banished carbs?" Here's why: My program evaluates carbs differently. Some diets define carbs as "good" or "bad" solely in terms of the glycemic index (GI). The GI gives each food a rating based on how quickly the carbohydrates it contains break down and release glucose into your blood. The problem is, these GI-based diets evaluate only the quality, not the quantity, of carbs in any given food. So you're not getting the whole story. As a result, these diets forbid you to eat many foods that actually belong in a healthy diet.
The poor innocent carrot is a perfect example of how the glycemic index can give a good food a bad name. The carbohydrates in carrots turn into blood sugar quickly, which gives carrots a high glycemic rating, making them a no-no on many popular diets. If you step back and look at the big picture, though, you see that the total number of carbs in a carrot is low. Even though those carbs turn into blood sugar quickly, there are so few that their overall effect on blood sugar is not very dramatic — so in fact carrots are okay to eat.
If you consider the quantity as well as the quality of carbs in a food, you have a much more holistic and useful way of assessing the food's nutritional value. This more accurate measurement is known as the glycemic load (GL). It pertains mainly to carbohydrates, such as vegetables, fruits, and grains (proteins and fats do not have the same kind of direct effect on blood sugar), and is designed to help you quickly figure out which carbs are okay and which you should avoid. You can find a glycemic load chart on my Web site to use in evaluating individual foods; it can also help you think about the entire value of a meal before you eat it.
JILLIAN'S TIP OF THE DAY
Carbs Are Nature's Disease Fighters
Without carbs, we'd be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems. Carbs are the source for many of nature's disease fighters, thanks to the phytochemicals they contain. These compounds are produced by plants and are therefore present in almost all vegetables, fruits, grains, and legumes — all foods that contain carbs. Also, eating fiber, a carbohydrate we can get only from plant sources, is one of the few ways we can help our bodies flush out the toxins that have built up in our tissues and messed with our endocrine systems for years.
It's time to get over the idea that all carbs are bad. Even the media are starting to forget that the no-carb craze existed, and you should, too. Good carbs exist, and they should be a part of your diet.
"But Jillian," you ask, "how can that be when so many other diets have banished carbs?" Here's why: My program evaluates carbs differently. Some diets define carbs as "good" or "bad" solely in terms of the glycemic index (GI). The GI gives each food a rating based on how quickly the carbohydrates it contains break down and release glucose into your blood. The problem is, these GI-based diets evaluate only the quality, not the quantity, of carbs in any given food. So you're not getting the whole story. As a result, these diets forbid you to eat many foods that actually belong in a healthy diet.
The poor innocent carrot is a perfect example of how the glycemic index can give a good food a bad name. The carbohydrates in carrots turn into blood sugar quickly, which gives carrots a high glycemic rating, making them a no-no on many popular diets. If you step back and look at the big picture, though, you see that the total number of carbs in a carrot is low. Even though those carbs turn into blood sugar quickly, there are so few that their overall effect on blood sugar is not very dramatic — so in fact carrots are okay to eat.
If you consider the quantity as well as the quality of carbs in a food, you have a much more holistic and useful way of assessing the food's nutritional value. This more accurate measurement is known as the glycemic load (GL). It pertains mainly to carbohydrates, such as vegetables, fruits, and grains (proteins and fats do not have the same kind of direct effect on blood sugar), and is designed to help you quickly figure out which carbs are okay and which you should avoid. You can find a glycemic load chart on my Web site to use in evaluating individual foods; it can also help you think about the entire value of a meal before you eat it.
JILLIAN'S TIP OF THE DAY
Carbs Are Nature's Disease Fighters
Without carbs, we'd be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems. Carbs are the source for many of nature's disease fighters, thanks to the phytochemicals they contain. These compounds are produced by plants and are therefore present in almost all vegetables, fruits, grains, and legumes — all foods that contain carbs. Also, eating fiber, a carbohydrate we can get only from plant sources, is one of the few ways we can help our bodies flush out the toxins that have built up in our tissues and messed with our endocrine systems for years.
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