Great link to controlling your cravings:
Stop the Cravings! Eat Right! from the Academy of Nutrition and Dietetics
Tuesday, October 23, 2012
Sunday, February 26, 2012
Deception Diet: How Optical Illusions Can Trick Your Appetite
Interesting article sent to me by Mariam Hassan...give it a read!
http://www.npr.org/blogs/thesalt/2012/01/28/145865238/deception-diet-how-optical-illusions-can-trick-your-appetite
http://www.npr.org/blogs/thesalt/2012/01/28/145865238/deception-diet-how-optical-illusions-can-trick-your-appetite
Wednesday, February 8, 2012
Dietitian's Dish: Thin on the outside, fat on the inside
Originally published in the Victoria Advocate, Feb. 8th, 2012:
http://www.victoriaadvocate.com/news/2012/feb/07/gl_dietitian_dish_020812_166580/?features
Though you might be at a normal weight, you can have an accumulation of what is called visceral fat. Fat in the body is stored in two ways, as visceral fat and subcutaneous fat.
Visceral fat is found within the abdominal cavity hugging vital organs. It can interfere with your liver, pancreas and insulin sensitivity. Visceral fat puts you at risk for diabetes.
Subcutaneous fat, on the other hand, is found just below the skin and doesn't interfere with organ function.
According to the National Institutes of Health, about 15 percent of people with Type 2 diabetes are not overweight.
Here are some things you can do to decrease your risk for diabetes:
Eat regularly and don't skip meals. When you skip a meal, your blood sugar drops. To counteract this, the liver will release glucose to provide you with energy and raise your blood sugar. These constant spikes of blood sugar can potentially set you up for diabetes later on in life.
Exercise. Don't depend on diet alone to maintain a healthy weight. Exercise helps lower your blood sugar level. Not only will exercise help shed visceral fat, but it helps muscles absorb glucose 20 times better than normal. Weightlifting builds muscle, which helps with blood sugar control and burns visceral fat.
Control your intake of high carbohydrate and sugary foods. Constantly eating foods, such as muffins, donuts, cookies and other high fat and sugar foods, can keep your blood sugar elevated. Your pancreas has to work hard to release insulin to transport that sugar into the cells. Eventually, your cells don't respond to the insulin properly, and your pancreas gets worn out from trying to pump out more and more insulin. This is called insulin resistance. Limit your intake of sugary beverages, such as flavored coffees, soda and juices. Be wary of added sugar in low-fat salad dressings, some cereals, flavored milks, condiments, sports and energy drinks and packaged food. Look at the ingredients and avoid items containing high fructose corn syrup. Some research has shown that the body converts it into visceral fat.
Get your shuteye. New research is showing the risks between sleep deprivation and developing diabetes. When you don't get enough sleep, your body requires more insulin to maintain normal blood sugar levels. Your body's response to stress and hormones is affected, which also affects your blood sugar level. Prioritize and hit the hay early for a good night's rest of eight hours.
Learn how to de-stress. Cortisol is released from the body in response of stress. Continuous excess stress keeps Cortisol levels high, which can decrease metabolism of glucose. Try exercise, yoga, breathing exercises, hobbies, massages or whatever it takes to keep your stress level down.
Since you don't always know how much fat is sticking to your organs, it is important to make healthy choices in order to decrease your risk of disease.
Mona Khalil is a dietetic intern.
Wednesday, January 18, 2012
Is Paula Deen's Diagnosis Adding to the Southern Trend?
I am sure you have all been following the headlines surrounding Paula Deen's announcement that she has Type 2 Diabetes. Turns out she has been Diabetic for 3 years now. Why did she choose to come out in the open now? Probably because she has an endorsement deal with one of the biggest diabetes healthcare companies, Novo Nordisk.
Whether Paula Deen decides to change the concept of her show is up to her. Personally though, I think we should all leave her alone. She is not forcing any of us to eat her food; we are all able to make our decisions about what we put in our mouthes. We all know the consequences of poor eating choices. Despite all of this, Paula has launched a website (sponsered by Novo Nordisk) called Diabetes In A New Light (www.diabetesinanewlight.com). It discusses her opinions about cooking and health. Her belief is "everything in moderation" and claims the way she cooks on her show is not how she lives her lifestyle.
The CDC indicates that Type 2 Diabetes has had a dramatic rise in our country for the past 20 years. Now, 36 out of 50 states have a prevalence of 25% or more. Eight of these states are in the south: Louisiana, Mississippi, Oklahoma, South Carolina, Texas, Tennessee, Alabama, and Arkansas; they have a prevalence of 30% or more. So even though Paula Deen's diagnosis is not a big shocker, it does add to the trend that many people in the south have habits that are putting them at the lower end of the health curve. This is probably because of our poor food choices, large portions, and lack of focus on physical activity. In the south we are known for our bar-b-que, sweet tea, soul food, gravies, fried foods and anything cheesy, meaty, or greasy. So while Paula Deen doesn't necessarily have to change her show she did just became a southern statistic.
Whether Paula Deen decides to change the concept of her show is up to her. Personally though, I think we should all leave her alone. She is not forcing any of us to eat her food; we are all able to make our decisions about what we put in our mouthes. We all know the consequences of poor eating choices. Despite all of this, Paula has launched a website (sponsered by Novo Nordisk) called Diabetes In A New Light (www.diabetesinanewlight.com). It discusses her opinions about cooking and health. Her belief is "everything in moderation" and claims the way she cooks on her show is not how she lives her lifestyle.
The CDC indicates that Type 2 Diabetes has had a dramatic rise in our country for the past 20 years. Now, 36 out of 50 states have a prevalence of 25% or more. Eight of these states are in the south: Louisiana, Mississippi, Oklahoma, South Carolina, Texas, Tennessee, Alabama, and Arkansas; they have a prevalence of 30% or more. So even though Paula Deen's diagnosis is not a big shocker, it does add to the trend that many people in the south have habits that are putting them at the lower end of the health curve. This is probably because of our poor food choices, large portions, and lack of focus on physical activity. In the south we are known for our bar-b-que, sweet tea, soul food, gravies, fried foods and anything cheesy, meaty, or greasy. So while Paula Deen doesn't necessarily have to change her show she did just became a southern statistic.
Saturday, January 14, 2012
A Little Goes a Long Way...
This morning as I was walking into work, I saw the usual volunteer on the golf cart cruising through the parking lot finding people to shuttle to the hospital. Knowing that I usually walk to the distance, he just paused for a second making sure I didn't have a change of plans. The distance from my car to the hospital entrance was probably no more than 200 yards. So not really something I would "need a ride to." However, as soon as I refused the shuttle a lady pulls up in her car and asks the volunteer to meet her at her parking spot so he can drive her to the entrance. I thought to myself, "You know honey you could lose a few or a lot." The golf cart is there for patients that actually need assistance to the hospital. This lady seemed fairly healthy despite her weight. Who am I to judge though.
Even if I might only burn 2 Calories walking from my car to the entrance, it makes me feel good knowing that I actually walked (something we need to do more of in South Texas). My colleague and I always take the flight of stairs when we go up to see patients. That's about 4 flights of stairs at least 4 times a day (only counting going up). One day we were curious so we counted all the stairs to find out how many Calories we burn on a daily basis. We counted 60 stairs which is about 40-70 Calories a day (depending on which website we used). Even though this doesn't sound like much, a little does go a long way. 40-70 Calories times 5 days a week= 200-350 Calories burned a week just from taking the stairs. So that extra donut you just had just got taken care of...lol.
Many people always claim they don't have time to exercise or hit the gym. Well if you can't commit to regular exercise, it is important to fit little bits of physical activity throughout your day. Here are some ideas:
- Take the stairs whenever possible
- Park your car furthest from the entrance and walk
- If you have a desk job take a 5-10 minute break every hour to stand up, stretch, squat, or walk around
the office (it will be good for your circulation too)
- While you are at the mall or out running errands just spend 10 extra minutes walking around window
shopping or browsing up and down the aisles.
- If you carry a bag, use it like a dumbbell to tone your arms
- While waiting for your car wash, oil change, etc. walk around the parking lot a few times
- When you drop off your kid's at practice walk around the fields as you watch them
There are so many ways to squeeze in physical activity into your day. Just remember, a little goes a long way! =)
Even if I might only burn 2 Calories walking from my car to the entrance, it makes me feel good knowing that I actually walked (something we need to do more of in South Texas). My colleague and I always take the flight of stairs when we go up to see patients. That's about 4 flights of stairs at least 4 times a day (only counting going up). One day we were curious so we counted all the stairs to find out how many Calories we burn on a daily basis. We counted 60 stairs which is about 40-70 Calories a day (depending on which website we used). Even though this doesn't sound like much, a little does go a long way. 40-70 Calories times 5 days a week= 200-350 Calories burned a week just from taking the stairs. So that extra donut you just had just got taken care of...lol.
Many people always claim they don't have time to exercise or hit the gym. Well if you can't commit to regular exercise, it is important to fit little bits of physical activity throughout your day. Here are some ideas:
- Take the stairs whenever possible
- Park your car furthest from the entrance and walk
- If you have a desk job take a 5-10 minute break every hour to stand up, stretch, squat, or walk around
the office (it will be good for your circulation too)
- While you are at the mall or out running errands just spend 10 extra minutes walking around window
shopping or browsing up and down the aisles.
- If you carry a bag, use it like a dumbbell to tone your arms
- While waiting for your car wash, oil change, etc. walk around the parking lot a few times
- When you drop off your kid's at practice walk around the fields as you watch them
There are so many ways to squeeze in physical activity into your day. Just remember, a little goes a long way! =)
Thursday, January 12, 2012
How fatty are your organs? My experience watching bariatric surgery
Today I had the opportunity to watch a gastric bypass and sleeve operation. It was so fascinating to be in the OR and see everything being done laparoscopically. I wasn't grossed out in any way to see blood or bodily organs. In fact it was quite remarkable to see a real life heart beating. The disgusting part was actually seeing the loads and loads of fat surrounding all of the organs. There are two types of fat: visceral and subcutaneous fat. Visceral fat is located within the abdominal cavity, surrounding organs. Subcutaneous fat is found just below the skin. Visceral fat is related to increased risks for cardiovascular disease, type 2 diabetes, hypertension, and other diseases brought on by central obesity.
All of the excess fat made it harder to actually find the organs in order to perform the surgery. About half of the surgery is just spent separating the stomach from the visceral fat present. Once the surgeon stapled the stomach, he pulled it out through a tiny incision above the belly button. This person's stomach had stretched over years and years of excessive eating. What is even more remarkable is after having gastric bypass, patients are usually able to get off all of their medication including hypertension and diabetic medication.
Seeing all of that fat "hugging" onto the vital organs really put healthy eating and exercise into perspective for me. I thought to myself, "If only everyone could watch a bariatric surgery; then they would be motivated to stay at a healthy weight." Now every time I'm tempted with eating another cookie or sitting out on my workout I'm going to think of that fat sticking to my organs...
All of the excess fat made it harder to actually find the organs in order to perform the surgery. About half of the surgery is just spent separating the stomach from the visceral fat present. Once the surgeon stapled the stomach, he pulled it out through a tiny incision above the belly button. This person's stomach had stretched over years and years of excessive eating. What is even more remarkable is after having gastric bypass, patients are usually able to get off all of their medication including hypertension and diabetic medication.
Seeing all of that fat "hugging" onto the vital organs really put healthy eating and exercise into perspective for me. I thought to myself, "If only everyone could watch a bariatric surgery; then they would be motivated to stay at a healthy weight." Now every time I'm tempted with eating another cookie or sitting out on my workout I'm going to think of that fat sticking to my organs...
Thursday, October 28, 2010
Halloween, don't use it as an excuse to stock up on candy!
Below are two articles taken from the American Dietetics Association's website. Try to make your Halloween a little healthier by using the tips below.
Here are some other tips as well:
- get bite-size and mini candy rather than larger portions
- use dark chocolate rather than milk chocolate
- make half of the candy sugar free
- If making cupcakes or cookies: use skim milk and use butter spray rather than butter. Also limit the icing and throw in some dry fruit in the mix.
Happy Eats!
The Two Tricks to Enjoying Treats
October 2010
Cinderella, Buzz Lightyear, ghosts and witches…Who will come knocking on your door this Halloween? Make sure you're prepared with a treat fit for a superhero or princess.
It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.
This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.
- Whole-grain cheddar flavored crackers
- Fruit snacks made with 100 percent fruit with added vitamin C
- Fruit leathers made with 100 percent fruit
- Sugar-free gum
- Animal-shaped graham crackers made without trans fat
- Mini rice cereal treat bars
- Cereal bars made with real fruit
- Individual fruit cups
- Mini 100-percent fruit juice boxes
- Low-fat pudding cups
- Baked, unsalted bags of pretzels
Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.
Another option for your trick-or-treaters is non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can’t resist handing out candy, give bite-size candy bars.
Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans — in moderation.
And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!
RDS WEIGH IN
TURN TRICK-OR-TREAT HORROR INTO CANDY DECOR
10/18/2010 10:04:22 AM by
Are you ready for a candy filled house? In less than two weeks, houses across the country will be filled with chocolate snack bars, gummy candies, sugar coated taffy and sweetened beverages (yes, little hugs are still around!). For years Halloween has brought kids in costumes, trick-or-treating, carving pumpkins and school parties. Many kids wait all year for this night. For most, it is the “candy collecting” and actual trick-or-treating that is the fun part. While I’d love to persuade every parent to send in healthy Halloween treats for parties and convince every house to only offer healthy treats for trick-or-treating- we are not there yet. So, while this night represents treat terror for many parents (and dentists) – it does not have to be so dreadful. Before you think about taking the fun out of this age old tradition- try turning the focus to something else. Rather than limiting the “loot,” let the kids go wild for a night and use the diversity of the candy to make original creations.
To start with, open the candy wrappers and let the candy open to the air. This is a good time to talk about the shapes of the candy, the colors, the textures all while letting the licorice harden and the chocolate get stale. Categorize the candy based on how it will be used. Gather materials such as glue sticks, scissors, construction paper, styrofoam cups, etc.
With younger kids encourage creativity- use round candy for eyes, chocolate candy for hair, gummy candies for ears and a nose. Kids will also have fun creating a Halloween Haunted House by gluing the candy onto the sides of a cardboard house. Younger trick-or-treaters will be happy making a one story, square house while older kids will have more fun creating a Halloween mansion. The bigger the house- the more candy gets glued onto it so encourage multiple stories!
Of course, the kids will probably want to enjoy eating the candy as well. Allow the kids one or two pieces and be sure to keep it out of site. After a few days, the novelty will wear off and the kids will be on to something else.
Still have candy left over? Consider these other ways to utilize the Halloween candy:
Most important- keep the focus on fun. Have a Happy Halloween
|
Taken From: www.eatright.org
Subscribe to:
Posts (Atom)