calories » Beyond Prescriptions

And We Thought Smoking Was Bad

Jan 252013

Did you know that obesity affects more people than smoking, heavy drinking, or poverty? This is according to a recent study by two RAND researchers, health economist Roland Sturm and psychiatrist Dr. Kenneth Wells. And research just recently printed in the British Medical Journal found non-smoker teens who are obese are just as likely to die early as heavy smokers.

Drs. Sturm and Wells note that “Americans haven’t given obesity the same attention as other risks, like smoking, but it is clearly a top health problem and one that is on the rise in all segments of the population. More effective clinical and public health approaches are urgently needed.”

A survey done by this team had nearly 10,000 participants, asking them to self-report on 17 chronic health conditions (including diabetes, hypertension, asthma, heart disease, and cancer), height, weight, poverty, smoking status, problem drinking, health-related quality of life, and a variety of demographic factors. It revealed the link of obesity to very high rates of chronic illnesses, much higher than smoking or drinking.

In my own life I do not remember a time before 1980 that obesity even was in the news. Now we learn that what is considered “obese” (BMI over 30) grew by 60% between 1991 and 2000! Last year at my business convention, we were all asked to measure our BMI. That is when I learned that I fell into that “obese” range! I was just one point into it but nevertheless, it was a wake-up call for me. I came home determined to change that category and have managed to be just two points now away from normal (18.5 to 24.9). Overweight is considered to be 25 to 29.9. I am losing the weight slowly and keeping it off and feeling a lot more energy. The program I am using helps me lose the fat and keep the muscle and as I drop dress and pant sizes I can really see that happening. If you would like more information about the program I am using click here.

So what can be done to change these statistics? One in five Americans are obese and three in five are overweight or obese. I just heard on the news yesterday that two out of every three people in North Carolina fall into the obese category! Unfortunately our lifestyle of being sedentary (eg. watching tv, computer games, working non-stop at desks without moving) and exercising less is having a real impact. We are basically eating the same or more and moving less. The RAND study suggests increased education, access control (including smoking bans in many buildings nationwide), taxation, better enforcement of laws relating to minors, curbs on advertising, and increased clinical attention.

We all are aware of New York City’s Mayor Michael Bloomburg’s ban on large sugary drinks in an effort to curb obesity, making it illegal for food service establishments such as restaurants, street vendors, sports venues and movie theaters to serve sugary drinks larger than 16 ounces. According to Bloomberg, New York City spends $4 billion a year on health care for overweight residents, and sugary drinks are the most significant factor in the increasing number of obese or overweight New Yorkers.

One suggestion to help with weight loss from a study (published online December 10, 2012 in the journal Archives of Internal Medicine) involved the use of a “weight-loss app” with coaching. They found that because this “weight-loss app” provided immediate feed back – it showed users how many of their daily calories they had already consumed, and how close they were to reaching their physical activity goal plus the app sent information to a coach, giving people the sense that someone was “watching” even if the coach did not interact with the person very much (if they stopped uploading, they would contact you), on average, participants in the mobile app group had lost about 8.6 pounds more at every checkup (which took place at 3 months, 6 months, 9 months and 12 months) than those in the control group. The findings resulted in the fact that a mobile app teamed with diet and exercise education can help people lose weight.

I was very happy to learn that the program I have been on just recently launched free access to an exclusive app which includes meal trackers, recipes, workouts, etc. as well as personalized support. They are even offering amazing rewards to motivate my success (as long as I track my daily meals, etc. on my app).

The recent HBO documentary that came out last May (The Weight of The Nation, To Win, We Have to Lose) suggests major actions/policies to make the big changes to the systems that govern the food we grow; the economies that drive the food we manufacture; the policies that regulate what we market and serve, particularly to kids; the values we place on the overall quality of schools to which we send our children; the design of our communities, parks and roads so they promote health; and the perspective of our health care system so that it is focused on preventing illness from happening, rather than just treating it once it develops. USA Today, Monday April 30, 2012

I am on a mission to eat healthy foods (avoiding such things as sodas of course), exercise daily, track everything on my “app” and use that personal support to reach my goals. What about you? Where do you fall in America’s “obesity” statistics? And if you are not in that normal range, what are your plans?

Can We Slow Down The Aging Process?

Aging, Dangers of Sugar, weight loss No Responses »

Dec 112012

As 2012 winds down, it is hard to believe another year has almost passed. They say time flies! And of course we are all another year older ~ let’s face it ~ we all age. Our cells are bombarded every day by stress, poor diet, and environmental conditions. Can we really slow down that clock?

In the Nutrition Report, Eating Well, June 2011, Karen Ansel, M.S. R.D. reported that the U.S. Dept. of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) update the Dietary Guidelines for Americans every 5 years. Last January the results were released and the information they shared includes 6 easy rules that can help us all live a longer, healthier life. They include:

Stop Eating Too much ~ Losing just 5 to 10% of your body weight can lead to better blood pressure, a decreased risk of diabetes and improved lipid levels. (According to the International Food Information Council, only 12% of Americans know how many calories they need in a day). Ansel reminds us that by taking our current weight (in pounds) x 12 you will know how many calories you need to maintain your weight. If you subtract 500 calories per day from this number, you will shed about a pound a week; trim 1,000 calories and you will lose 2 pounds a week. Anything more than that will deprive you of important nutrients. One thing that has helped in our family is by using smaller plates. Smaller plates…..smaller portions! Another suggestion ~ when you eat out, order the appetizer and salad rather than an entree.

GO For More Fruits and Vegetables ~ Eating Well Advisor Rachel Johnson recommends following the Guidelines in making literally half of the plate fruits and vegetables. Since only 1 in 4 Americans are even getting the recommended servings of these per day, this is good advice. The most nutrient-rich ones are dark green,, red and orange. I love to pile my plate with salad. Adding red peppers, grape tomatoes, carrots, dried cherries, peaches, apples or red grapes add a lot of nutrients without a lot of calories.

STOP Eating Junk ~ The top source of calories (35%) are starchy desserts (cookies, cakes, pastries). These contain artery-clogging saturated fats contributing to heart disease (now affecting 37% of Americans). Added sugars include table sugar, honey, molasses, agave and high-fructose corn syrup. Eating naturally sweet foods (fresh and dried fruit) will give you less calories, and vitamins, minerals, phytochemicals and fiber. There are also plant-based fats found in nuts, nut butters, seeds, and avocados. Did you know Americans on average take in 3,400 millgrams of sodium each day? (a third more than the recommended daily limit which is only 1 teaspoon salt) High salt intake leads to high blood pressure, diabetes and chronic kidney disease. Our family avoids processed foods (which are loaded with salt) and stick with fresh foods. Also, when we purchase canned beans, we make sure to rinse them first to get all of the salt out.

MAKE WAY for leaner meats and poultry and vegetable protein ~ The usual staples in Americans” diets include cheese, whole milk, butter, and certain cuts of meat and poultry. These make our diets 1 and one half times as much saturated fat as we should be having. Ansel cited a study done in a 2009 Journal of Nutrition with 350,000 American men and women. They were following their diets and found that the death rate was 20% lower in the 10 years of the study of those who consumed lean meat, low-fat dairy and a few added solid fats. I found it interesting that vegetable protein is mentioned as a great “lean choice.” I gave up all meat except fish 2 years ago and concentrate on beans, peas and nuts and some soy.

GO for more whole grains ~ Unfortunately we consume a lot of refined grains rather than choose brown rice, oats and 100% of whole-grain cereal, bread and pasta. (Half of Americans are eating less than half an ounce of whole grains a day). The Archives of Internal Medicine Study attributes a reduced risk of death from cardiovascular, infectious and respiratory diseases because of the fiber from whole grains and as result state that upping your whole-grains intake could lengthen your life.

GO fish ~ Fish is low in calories and packed with protein and a source of the omega-3 fats EPA and DHA (shown to improve heart health and reduce risk of dying from a heart attack according to Dariush Mozaffarian, Dr.P.H.M.D. at Harvard School of Public Health). Ansel reports that a 2009 Nutrition, Metabolism and Cardiovascular Disease study found that people who ate a 5-ounce serving of seafood 5 times a week for 8 weeks lost nearly 4 pounds more than people who ate the same number of calories but no seafood. Worried about mercury? Avoid swordfish, tilefish, king mackerel and shark and limit albacore tuna to 6 ounces a week. My husband and I love to put our wild salmon into a “light” alfredo sauce mixed with steamed broccoli, and red and yellow peppers.

An additional thing my husband and I do each day is take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend, clinically shown to slow aging at the cellular level by improving cell defense, increasing cell energy, promoting cell repair, and optimizing cell performance. Ask me about it.

Going back to the first rule of eating recommended, Eating Less, I have found a plan that has really helped me to satisfy my cravings and get the nutrients and protein I need without adding extra calories. If you are close to Chapel Hill, I am having a tasting party at my home on January 5th from 10 am until Noon and would love to share these products with you. If you can’t make it, contact me and I will send you a sample.

Meanwhile, enjoy the holidays! Perhaps by following some of the guidelines here, you will not fall into the usual weight gain that this season often brings.

Checked Your BMI Lately? Studies Link High BMI With More Cancer Risk

Nutrition, weight loss No Responses »

Aug 292012

Are you at a healthy weight? I am sure many of us are asking ourselves that when so much is being said about the dangers of obesity.

I just recently returned from my company’s yearly convention where one of the featured speakers was Jacqui McCoy, the young woman featured on Extreme Make Over Weight Loss Edition several months ago. It was amazing to see her transformation ~ she actually was able to lose 200 pounds! She actually became the biggest weight loss by percentage in weight loss television history at above 58% lost. Although our particular weight loss products were not a part of her program, she did use the supplements and found them extremely helpful. As you can see from the picture on the left, she truly did transform her body.

The most serious epidemic in the United States is definitely obesity, a term referring to having considerably more weight than what is considered healthy for your height. Using your weight and your height to calculate a number called body mass index (BMI) determines this. Typically an adult with a BMI greater than 30 is considered to be obese.

Since the subject of weight loss was one of the main focuses of this convention, we were all asked to check our BMI while we were there. I enthusiastically went to the “weighing station”, feeling assured that I would easily fall into the “Normal” category of the BMI index. I was shocked to find that my weight put me right on the edge, at my height and weight, of Obese, one point away from Overweight! In order to get to Normal my weight would need to be no more than 144 pounds. (Normal at 5’4″ is between 114# and 144#).

This information really impacted my thinking about my health. As I said in last week’s post, my decision to take charge of my health 19 years ago has helped me to reach 69, prescription-free. Now I seem to have joined the ranks of those with unhealthy weight, which adds to my risk of developing future health problems.

Just this week a new study from trials sponsored by the National Cancer Institute of women with stage I, II and III breast cancer emerged, stating that among women who have been treated for breast cancer, heavier women are more likely to have their disease come back AND more likely to die of cancer. Apparently certain hormones that are linked to body weight may also fuel tumor growth in the most common form of the disease, known as estrogen-receptor-positive cancer.

My concerns really grew when I read that Dr. Joseph Sparano, associate chairman of medical oncology at the Montefiore Einstein Center of Cancer Care in the Bronx, New York, stated, “Obesity seemed to carry a higher risk of breast cancer recurrence and death – even in women who were healthy at the time that they were diagnosed, and despite the fact that they received the best available chemotherapy and hormone therapy.”

This study found that despite optimal treatment, including chemotherapy and hormonal therapy, the increased body mass index — which usually corresponds to the body’s fat content — significantly increased women’s risk of cancer recurrence and death. Additionally, the more obese the patient is, the more likely they are to have breast recurrence and death from this cancer.

So what will I do with this new information? I felt like I was sent back in time, 19 years ago, when my health was diminishing at 50. I am so glad that I made the decision I did and my journey of health began. Now I am being faced with another HUGE decision….My weight and high BMI score. That is why I have made the decision to lose the necessary pounds to reach that optimal BMI and to do it before my 70th birthday!

I will be keeping track each week on my Facebook page. Drop by and check on my “transformation!” If you are interested in the clinically tested products I will be using for this weight loss journey, feel free to contact me. The program includes Leucine, a muscle-building amino acid found in protein rich foods. There are nine essential amino acids that cannot be manufactured by the body and must be obtained from our diet. The phrase “Powered by Leucine” as used with this weight loss program is trademarked by our company. It is a proprietary formula that helps you “keep the muscle you have, burn the fat you don’t need and lose inches you don’t want”. When you lose muscle, which we don’t want to do, your metabolism drops. So, you see why Leucine is so important.

Exercise, of course, is a big part of my program. Each morning my daughter and I plan to go the YMCA to walk the track and use the weight machines. It’s a great way to start the day.

I have several others who will be joining me on this “transformation journey” and we are going to be connecting each Monday evening 8:00 pm (EST) – 8:15 pm just to let each other know our challenges and triumphs! If you would like to join us, here is the link to the meet-up room, Conference call #: 218-862-6114 Access Code: 063678. These calls will begin on Monday, September 10th and continue weekly.

The choices we make every day lay a critical role in shaping our future health ~ scientific research confirms that losing weight, eating healthfully, smart supplementation, and minimizing exposure to toxic chemicals in the home can help reduce the risk of future health problems. I look forward to celebrating many years to come, enjoying my grandchildren and great grandchildren! Won’t you join me?

Where Do Your Calories Come From?

Uncategorized No Responses »

Oct 042011

According to USA Today, teens who drink soda, energy drinks and other sugary beverages are guzzling about 327 calories a day from them, which is equal to about 2 1/2 cans of cola, new government data show. These results came from more than 17,000 interviews conducted from 2005 to 2008. It included sodas, energy drinks, sports drinks, fruit drinks, and sweetened bottled waters.

Rachel Johnson, a spokeswoman for the American Heart Association and a nutrition professor at the University of Vermont stated, “Sugar-sweetened beverages are the No.1 single source of calories in the American diet and account for about half of all added sugars that people consume.”

Of course these dietary habits are associated with obesity and type-2 diabetes. Barry Popkin, Nutrition Professor at the University of North Carolina, Chapel Hill, says consumption of super-caffeinated energy drinks, especially among teens and young adults, is skyrocketing. “These are empty calories with no health benefits.”

Unfortunately products like Red Bull, Coca Cola or fruit drinks not only provide extra calories but can cause dehydration as well. Better to reach for a glass of water. One of the drinks I recommend has no artificial flavors, sweeteners, or preservatives. It actually minimizes fluid loss for enhanced hydration, maintains blood-glucose levels, and even increases endurance for better athletic performance. Many of my family members use this as a natural energy drink without the added sugars of normal sports drinks. In place of Red Bull, I often recommend a product that delivers a scientific blend of caffeine from natural green tea extract, plus L-tyroisine, L-theanine, B vitamins and vitamin D, again with no artificial flavors, sweetners, or preservatives.

The Heart Association advises people to consume no more than 36 ounces or about 450 calories from sugary beverages a week. Again, water seems to be a great solution to this issue! How about you? Can you keep those sugary drinks to just 36 ounces a week?

Weight Loss…Should It Be Fast or Slow?

Uncategorized 4 Responses »

Feb 142010

I began my journey to a healthier me via exercise and weight loss about 4 weeks ago. At first I was feeling frustrated if I could not get to my goal weight quickly and it felt almost like I was failing. But as I got into the rhythm of walking each day and settling into the calories I was allowing for myself, as well as losing my cravings, I found myself feeling good about the loss of a pound or two each week.

I receive a health newsletter periodically from Dr. Stephen Chaney, a Doctor of Nutrition at the University of North Carolina here in Chapel Hill, and was excited to see that he addressed this issue as well. He gave three reasons to basically stay away from those “fad diets” that promise fast weight loss.

#1: Rapid weight loss causes your “starvation response” to kick in!
With a fast food restaurant on every corner in today’s world it’s hard to imagine that we even have a “starvation response”. But you have to remember that we evolved in a world in which you had to chase down your dinner, hit it over the head with a club and drag in back to your cave.

In that world you might have to go weeks with just a few berries and roots to eat – especially if you were as handy with a club as I am. Because of our beginnings, we are all hardwired with a starvation response that dramatically reduces our metabolic rate whenever the calories in our daily diet decrease significantly.

The “starvation response” was a lifesaver when we were cavemen (and cave women), but it just causes frustration when you are trying to lose weight.

#2: Rapid weight loss causes you to lose muscle mass.

That’s because your brain needs glucose to function. Fat cannot be metabolized to glucose, but muscle protein can. Because protein burns calories more rapidly than fat the loss of muscle mass decreases your metabolic rate even more.

When you combine the “starvation response” with the loss of muscle mass your metabolic rate decreases to such a great extent that you often encounter the all too familiar weight loss plateau. Now, as hard as you try, you just can’t seem to lose any more weight.

#3: Rapid weight loss is almost never sustainable in the long run.

You’ve cut calories so dramatically that you feel hungry all of the time (and probably grumpy as well). You can’t imagine this as a permanent part of your lifestyle – and it almost never is. That’s why most experts recommend that you aim for a calorie deficit of just 500 calories per day.

Since 2500 calories is approximately equivalent to one pound, that’s just over one pound of weight loss per week. If you add a 30 minute/day exercise program to burn off~300 calories/day you will approach 2 pounds of weight loss per week.

So if you want to lose that weight and keep it off, learn to get excited about 1 to 2 pounds of weight loss per week ……and avoid all of those fad diets that promise more rapid weight loss!

How about you? What have your experiences with fast or slow weight loss been?