Thursday, September 30, 2010

World Junk-Food Free Month - October 2010

Introduction
In October of 2005, I called on Americans to set aside October to celebrate as "World Junk-Food Free Month." My hope was that Americans would begin the difficult task of shifting from the dangerous habit of overloading their diets with junk food, switch to more wholesome and nutritious foods and bring about a halt to the growing obesity epidemic.

This year, "Junk-Food Free Month," which wraps up today, was celebrated in September. But that's not the end. On October 1st, we will again celebrate "World Junk-Food Free Month," in recognition of the health threat that junk food poses, not only to Americans, but to people everywhere.

If we allow junk food to pervade the diets of people worldwide, as the junk-food industry would like, we will see obesity, chronic diseases and heath care costs rise to such an unfathomable degree that nations would be all consumed with treating the sick rather than building healthy, productive societies. We can't let this happen. We must not let it happen. 

That is why we must make the bold move and decide to quit the junk food habit. It will be hard, but what is harder is the pain and suffering, and high medical bills that result from a steady diet of junk food.

Cut the Junk
Let's wrap up "Junk-Food Free Month" today by saying "No" to sodas and any food containing 'high fructose corn syrup.' 

And let's get ready for "World Junk-Food Free Month," starting tomorrow, October 1st, with a commitment to wiping our plates and our palates clean of junk food.

Let's choose optimum health by switching to a diet of wholesome and nutritious foods.

Let's take a giant step towards stopping worldwide obesity now.

Let's do it!

Wednesday, September 29, 2010

Health Benefits of Selenium

Overview
Selenium is a mineral with powerful antioxidant properties that help to protect the cells in your body from oxidative damage. Studies show that selenium is also important in regulating thyroid function and can help to boost the immune system.

Food Sources of Selenium
Brazil nuts are the richest source of selenium. One ounce may provide as much as 544 micrograms. In fact, just two Brazil nuts can provide enough selenium to meet your dietary needs. Selenium may be found in much smaller amounts in tuna, beef, cod, turkey, chicken breast, pasta, egg, cottage cheese, oatmeal and a number of other foods.

Health Benefits of Selenium
Cancer. Studies show that supplementation with 200 micrograms of selenium could lower the risk of prostate, lung and colorectal cancer.

Heart disease. Studies suggest that selenium may help to prevent the buildup of plaque in the arteries and reduce the risk of heart disease.

Arthritis. Preliminary studies suggest that selenium may help to relieve the symptoms of arthritis.

Recommended intake
The Recommended Dietary Allowances (RDA) for selenium is 55 micrograms per day for adults. Children require much smaller amounts. 

Selenium toxicity
Excessive intake of selenium could be toxic. Accordingly, the Institute of Medicine has established an upper limit of 400 micrograms of selenium for adults, with lower levels for infants and children.

Resources

Tuesday, September 28, 2010

Health Dangers of Cheap Snacks

Overview

Snack foods, often referred to as junk food, are everywhere. They are cheap, require no time or skill to prepare, and can be eaten anywhere, anytime - no cleanup required.

Unfortunately, what is cheap could be dear. That is certainly the case when it comes to filling up on cheap snacks. These foods are generally made with a hodgepodge of cheap, synthetic ingredients, artificial coloring, preservatives and binders. And of course, you get loads of calories from cheap fats and sugars. Then there is the salt - lots of it. All of this spells danger.

Snacking Dangers

While it is possible to eat healthy snacks, most people aren't choosing the right snack foods. Instead, they are opting for the wrong foods - filled with saturated fat, trans fat, sugar, high fructose corn syrup and refined flour. You should try to substitute healthier alternatives for these high-calorie snacks.

Here is a partial list of snack foods that could spell danger. Try to avoid or at least limit these foods:

Sodas. Sodas (soft drinks), are loaded with sugar. High fructose corn syrup is the sweetener used most often in these drinks. Sodas containing high fructose corn syrup may satisfy your taste buds but can wreak havoc on your weight and your health.

Cakes and pastries. Cakes and pastries are made from the terrible 3’s – saturated or trans fat, refined flour and sugar. Each bite takes you one step closer to gaining another pound and creating a chronicle of chronic diseases.

Candy/Confectionaries. Candy usually refers to sweets that are nothing more than solidified sugar. Eating excessive amounts of sugar puts you at risk for obesity. It can also lead to inflammation in your cells and lead to a number of chronic diseases.

Fast-food burgers, hot dogs, sausages and other cured meats. You might think that it is okay to eat fast-food burgers and other cured meats on a regular basis because they provide some protein. But keep in mind that these types of foods are also high in saturated fats and usually contain excessive amounts of salt/sodium, as well. You face the risk of gaining too much weight and developing high blood pressure and heart disease if you snack on these foods too often.

French fries, chips, and other deep-fried snacks. French fries, chips and other deep-fried snacks tend to be loaded with excessive amounts of calories from fat, along with high levels of sodium. Snacking on these foods too often can lead to obesity, high blood pressure and heart disease. Baked chips may be a healthy alternative to fried snacks, as they are likely to have less fat and salt. If you are buying packaged snacks, read the label to be sure.

Summary

This is just a taste of foods that are heavily consumed as snacks in the US. Unfortunately, these foods provide a lot of calories, sugars, unhealthy fats and sodium but offer little in the way of the vital nutrients that your body needs for optimum functioning. This can lead to unhealthy weight gain, diabetes and other dangerous health conditions.

What Can You Do?

Avoid snacks that are high in calories, unhealthy fats, large amounts of sugar and excessive salt. Opt instead for foods that are loaded with a wide variety of fiber and essential nutrients. And quench your thirst with a refreshing glass of water instead of sodas or other sweetened drinks.

Monday, September 27, 2010

Vitamin D Insufficiency Linked to Obesity

Overview
If your are obese, your doctor might want to run a test to determine your vitamin D status. Don't be too surprised if a blood test shows that the level of vitamin D circulating in your blood is below normal. This would be consistent with what others have found. Studies on American adults show that obese individuals are more likely to have insufficient vitamin D in their blood than individuals who are not obese.

Vitamin D is Trapped in the Fat Cells
Vitamin D insufficiency - low levels of vitamin D - is believed to be a major problem, affecting millions of Americans. All too often, the level of vitamin D circulating in the blood is found to be low in obese individuals, with a greater number of normal weight individuals having adequate levels.

You may be consuming what the recommended level of vitamin D, which should be adequate to meet your needs. You could be getting adequate exposure to the sun. You might even be taking a vitamin D supplement. But if you are obese, your lab work is likely to come back showing that your blood levels are low, maybe even deficient.

The low levels of vitamin D in the blood of people who are obese may be due to the way fat cells process the vitamin. It seems like the fat cells trap the vitamin, making it unavailable for all the vital functions that require vitamin D. The good news is, losing weight appears to resolve the problem for many people, according to a number of studies.

Insufficient levels of circulating vitamin D can also happen to obese people who undergo gastric bypass surgery. The problem with gastric bypass is that the surgery involves bypassing an area of the small intestine where vitamin D would normally be absorbed. Consequently, little or no vitamin D can be absorbed following the surgery. In this case, the doctor is likely to prescribe a vitamin D supplement.

If you suspect that you may be suffering from vitamin D insufficiency, talk to your doctor and a registered dietitian before making any drastic changes to your diet or taking large doses of any supplement.

Osteoporosis
Vitamin D helps to promote the absorption and transport of calcium from the gut to the various tissues and organs where it is needed. This includes carrying calcium to the bones where it is needed for ongoing remodeling of the bone. If vitamin D is locked in the fat cells and not available in the blood when needed, the remodeling of the bone will be impeded. As a result, the bones will become weak and thin. This condition, called osteoporosis, often leads to hip fractures and falls, particularly among the elderly.

Losing weight
Losing weight and consuming a diet that is rich in calcium and vitamin D, along with adequate exposure to the sun can help to prevent or slow bone loss associated with osteoporosis. But keep in mind that although calcium and vitamin D are key factors in promoting bone health, there are a number of other nutrients that are also involved.

Note: The information provided in this blog is for information and educational purposes only and is not intended as a substitute for personal medical guidance. Always consultant your personal doctor and registered dietitian before making any drastic changes that could affect your nutritional status and your health.

Sunday, September 26, 2010

Lose Weight Now: Eat Less Sugar

Overview
Sugar is a major cause of obesity and related health problems in the US. Most of this excess calories come from high fructose corn syrup, which seems to be added to just about every food imaginable - on store shelves, in fast food, at pastry shops, in the mall, in ice cream shops, on candy stands, and just about anywhere else that food is sold. The widespread addition of high fructose corn syrup to food and beverages makes it nearly impossible to avoid. Nonetheless, you should do everything you can to avoid foods with added sugars in any form.

5 Good Reasons to Avoid Added Sugar
There are many good reasons to eliminate added sugars, including high fructose corn syrup, from your diet. Here are just a few reasons:

Inflammation. High blood glucose (sugar) levels can cause inflammation throughout your body. According to a number of studies, chronic inflammation may lead to heart disease and a number of chronic diseases that affect millions in the US  and worldwide. Reducing your intake of sugar can help to reduce inflammation and promote health.

Obesity. If you are overweight or obese, chances are you are consuming foods that are high in added sugars and excess calories from those foods. You can cut calories and begin to lose weight by eliminating sugary food and drinks from your diet. Weight loss has been shown to support improvements in overall health.

High triglycerides. Studies show that consuming sugary food and drink sugar may lead to high triglyceride levels in the blood. These triglycerides can cause damage the lining of your blood vessels, cause blood clots and lead to a heart attack or stroke. By lowering your sugar intake, you may be able to reduce the level of triglycerides in your blood and prevent a cardiovascular event. People with diabetes are especially prone to high levels of triglycerides and should therefore make a special effort to eliminate added sugars from their diet.

Summary
The bad news is, eating foods that contain a large amount of added sugars could lead to obesity, inflammation and a number of other serious health problems. But the good news is, you can lose weight and improve your health by reducing your intake of food and drink made with added sugars. Be especially mindful of the presence of high fructose corn syrup in the foods you buy.

Saturday, September 25, 2010

Health Benefits of Omega-3 Fats from Fish

Overview
A large number of scientific studies show that omega-3 fats (omega-3 fatty acids) from fish offer tremendous health benefits, particularly when it comes to preventing heart disease. Eating fatty fish two or three times a week appears to be sufficient to confer these health benefits.

Getting Your Omega-3 Fats
What types of fish should you eat to get your omega-3 fats? Health experts recommend that you eat fatty fish, such as salmon, tuna, mackerel and/or sardines two times a week. If you do not eat fish, you can get the same benefits from fish oil supplements, which come in 500 to 1000-milligram capsules. The American Heart Association recommends that people with heart disease get 1000 mg of omega-3 fats daily, preferably from food. The recommended amount for people with high triglyceride levels is 2000 to 4000 milligrams.

Health Benefits of Omega-3 Fats from Fish oil 
A large number of scientific studies show that omega-3 fats from fish offer a wide range of health benefits, especially when it comes to cardiovascular health. According to the research, omega-3 fats from fish or fish oil may help to:
  • Reduce blood pressure
  • Reduce triglyceride levels
  • Reduce the risk of a heart attack
  • Prevent plaque buildup in the walls of the blood vessels 
  • Prevent blood clots
Other conditions for which the evidence may not be as strong, but for which some people may benefit include cancer, dementia, depression and infant brain development.

If you are being treated for heart disease or other serious health problem, and on prescription drugs, talk to your doctor and consult a registered dietitian before taking large amounts of fish oil supplements.

Note: Concerns About Mercury
Concern over mercury, a toxic metal, is of special concern for pregnant women, infants and children. Fish supplements may be free of mercury due to the purification process. If you are concerned, talk to your doctor and a registered dietitian to find out which option might be best for you.

Resources

Omega-3 fatty acids, fish oil, alpha-linolenic acid: MedlinePlus Supplements


Friday, September 24, 2010

Magnesium - The Other Blood Pressure Nutrient


Magnesium
Magnesium is a mineral that plays a key role in metabolism, cardiovascular health and muscle function. Low magnesium levels can result in muscle cramps, high blood pressure and cardiovascular problems. 

According to the USDA, most adults require between 5 and 15 mg of magnesium daily. Food sources of magnesium include whole grains, kale, chard, nuts and dried beans and peas.

If you have high blood pressure, try adding more fruits and vegetables to your diet Be sure to eat leafy greens often.

Thursday, September 23, 2010

Health Benefits of Pomegranate

Overview
Pomegranate contains high levels of polyphenols, which act as powerful antioxidants that help to protect the cells from oxidative damage. These polyphenols have been shown to have a number of health benefits in laboratory studies as well as in epidemiological studies in humans. In fact, due to the high level of polyphenols and the health benefits observed in a number of scientific studies, pomegranate has been listed as a "superfruit" by the Food Marketing Association.

Polyphenols in Pomegranate
A number of studies show that polyphenols in pomegranate act as powerful antioxidants in laboratory animals and in humans. These compounds act as scavengers, mopping up free radicals in the blood and protecting healthy cells from oxidative damage.

Health Benefits of Pomegranate
A number of studies have been done to determine the health benefits of pomegranate. These studies show that regular intake of pomegranate and pomegranate juice can help to promote health and prevent a number of diseases. The health benefits observed are associated with the high content of polyphenols in pomegranate. According to these studies, pomegranate and pomegranate juice may help to:
  • Prevent hardening of the arteries
  • Protect against heart disease
  • Prevent blood clots
  • Slow down the growth of cancer cells (breast and prostate cancer)
  • Fight bacterial infection
  • Increase glucose and insulin sensitivity (reducing the risk of type 2 diabetes)
  • Improve cholesterol profile (markers for heart disease risk)
  • Promote brain health and protect against Alzheimer’s

Eat More Fruits Like Pomegranate

The food guide pyramid calls for Americans to eat at least 2 to 3 servings of fruits daily, along with at least 2 to 3 servings of vegetables.

Eating pomegranate or drinking pomegranate juice daily or at least 3 times a week will help you to meet this goal. You will also be able to enjoy the health benefits that the polyphenols in pomegranate provide.

Wednesday, September 22, 2010

12 Steps to Successful Weight Loss

Overview
One of the greatest dilemmas dieters face is how to achieve successful weight loss. If you have tried dieting before, like most dieters, you probably know the disappointment that comes with seeing the weight you lost slowly creep back on and feeling hopeless. But despite the dismal statistics on weight loss and regain, there are many who lose the weight and keep it off. Maybe you too can achieve lasting weight loss. Here are 12 steps to help you get started.

Set realistic goals. It will take time for you to get used to a new way of thinking about food, eating and exercising. Give yourself the time you need to make changes and adapt your taste buds to more nutritious, naturally good food.

Talk to a nutrition professional. Registered dietitians are the healthcare professionals most qualified to help you identify the best strategy for losing weight and keeping it off.  Unfortunately, too many dieters overlook this vital resource that could make their weight loss journey much more successful.

Face your personal issues. You need to figure out what is causing you to gain the weight and what is making it so difficult to lose it. In many cases, the problem is not just about calories in versus calories out. Try to identify what triggers your unhealthy eating habits and find ways to overcome them.

Create your own personal weight loss plan. It's a good idea to write things down. But if you are not one for writing things down, you have to find a way to remain conscious of your goals and what you need to do to achieve those goals. It might be something as simple as sticking up little sticky notes around the kitchen, on the mirror or near your computer. The key is to do what works for you.

Shop like you’re on a diet to lose weight. What you buy is what you will eat. That means, in order to be sure that you are eating the foods that will help you lose the weight you have to shop for those foods. So, don't go shopping mindlessly. Sop the perimeter of the store. And be sure to read food labels and avoid foods that could disrupt your diet.

Cook like you are on a diet. It may be hard to adjust your family recipes to make them healthier. But if you are truly committed to losing the weight, you will find a way. A dietitian can help you find the right solutions. In some cases, it may simply mean adding half the fat, sugar or salt that you're used to.

Eat out less often. Fast food chains and other popular restaurants serve so much food, it is insane. The only way for you to avoid a calorie overload is to avoid eating in places where the food is loaded with calories from fat and sugar and where the sodium content is excessive.

Make it easy to eat healthy. Stock your cupboard and refrigerator with the foods you know will help you lose the weight. Plan and prepare meals in advance. And pack your own meals and snacks.

Choose foods that are high in essential nutrients. With so much of the food in supermarkets being highly processed, it is becoming extremely difficult to find wholesome and nutritious foods. Shopping at your local farmers' market might be your best bet. If not, shop the perimeter of the store for fresh produce.

Make every bite count. In order to lose weight, you will need to cut back on the number of calories that you consume. You can cut yourself some slack by exercising more. Try to get at least 90 percent of your calories from foods that have a high concentration of protein, fiber, vitamins and minerals. The other 10 percent could be used as you like.

Have a support system in place. The road to successful weight loss could be a long, winding and bumpy road. Having a support system in place can help you to stay focused when you are facing obstacles that make you want to quit.

Pray. One of my favorite verses in the bible is the one that says, if you have faith like a mustard seed, whatever you ask, believing, you shall receive. Open your heart and mind to the divine, and God will help you find the way to successful weight loss.

Tuesday, September 21, 2010

Cut the Salt to Lower Your Blood Pressure

Overview

High blood pressure is a preventable disease that affects one in three adults in the US. If you are one of the millions who have been diagnosed with high blood pressure, you may be at risk for heart disease and stroke. Taking steps to lower your blood pressure will help to reduce those risks.

Lower Your Intake of Foods that are High in Sodium


 Eating foods that are high in sodium is a major contributing cause of high blood pressure. This is particularly true for people who are said to be salt-sensitive. If you are salt sensitive, your blood pressure is likely to rise when you eat foods that are high in salt. In some cases, this increase could be extremely high, putting you at risk for a heart attack or a stroke.

According to the CDC, consuming a diet that is high in fruits, vegetables, seeds and whole grains may help to prevent high blood pressure. These foods, which are high in potassium and low in sodium could therefore have a favorable impat on your blood pressure.

Unfortunately, most Americans are ignoring the advice to eat more of the foods that can help to lower blood pressure. Instead, they are eating foods that lack the protective nutrients needed to control blood pressure, and as a result, too many people are suffering needlessly from this preventable disease. You can protect yourself by heeding the advice. The DASH diet (Dietary Approaches to Stop Hypertension) is a good model for what to eat to lower your blood pressure.

Why Cut Your Sodium Intake? 

High blood pressure increases the risk of heart attack and stroke. By lowering your blood pressure, you could lower these risks and prevent premature death from cardiovascular disease.

Effect of a High Salt Intake on Blood Pressure

The National Health and Nutrition Examination Survey III found that people with higher intakes of sodium had higher blood pressure than those with lower levels of intake. The DASH trial clearly showed that reducing dietary sodium intake could result in lower blood pressure.

Food Sources of Sodium

One way to recognize those foods is to look for word cues, like salt, sodium, monosodium, salted, salt-cured, brine, sodium nitrate, sodium nitrite, disodium and similar words. Salt and sodium are your main cues. Here is a short list of foods that are likely to be high in sodium and therefore should be avoided.
  • Canned soup 
  • Salted fish 
  • Corned beef 
  • Canned sausages 
  • Link sausage and other sausages 
  • Hot dogs 
  • Heat and eat frozen dinners 
  • Sauces 
  • Gravies 
  • Cheese 
  • Pizza 

Monday, September 20, 2010

Health Benefits of Monounsaturated Fats from Avocado

Overview
Avocado is a fruit that offers tremendous health benefits. One of the key benefits of avocado is promoting cardiovascular health. This protection comes from its high content of monounsaturated fats.

Nutrients in Avocado
Avocados are rich in healthy monounsaturated fats, fiber and potassium, which help to control cholesterol and promote blood flow to the heart, brain and other organs.

Monounsaturated Fats
Monounsaturated fats found in avocado act as powerful antioxidants, mopping up free radicals and preventing them from damaging your heart and blood vessels. Monounsaturated fats also help to lower cholesterol levels and improve the ratio of HDL or 'good" cholesterol to LDL or "bad" cholesterol in the blood. 

Health Benefits
  • Heart disease. Monounsaturated fats help to prevent heart disease and stroke by increasing HDL or "good" cholesterol, lowering LDL or "bad" cholesterol and reducing triglycerides.
  • Skin health. Monounsaturated fats help to promote blood flow to your skin, build collagen and maintain healthier, smoother looking skin.
  • Brain function. Monounsaturated fats may help to prevent or slow the  progression of dementia and Alzheimer's disease by improving blood flow to your brain and protecting your brain cells from oxidative damage.
  • Weight loss. Despite it's high fat content, studies show you can lose weight on a diet that includes avocado. Simply substitute a about 3 thin slices of avocado for other fats in your diet. Avocados may also cause a decrease in appetite, which could result in fewer calories consumed, thus promoting weight loss.
Resources

Sunday, September 19, 2010

Health Benefits of Losing Weight


Overview
Studies show that people who are overweight or obese can enjoy a number of health benefits by losing weight. These benefits include improvement in overall health, decreased healthcare costs, more energy, and a richer, fuller and longer life.

Getting Started
Making healthy food choices and getting more exercise are two key strategies for successful weight loss. Experts recommend that you eat more fruits, vegetables and other foods that are high in fiber as an important step in your efforts to lose weight. Eating these foods will help you to cut back on calories while boosting your nutritional intake.

Another important strategy is to reduce the amount of sugar and fat in your diet.  Cutting back on these will leave room for more nutrient-dense foods that can boost your health without the unwanted calories.

You will also need to avoid consuming too much salt. Research shows that salt can affect the way your body handles fat and make it difficult to lose weight.

Health Benefits of Losing Weight
Chronic disease. Research shows that losing weight can produce significant improvements in diabetes, high blood pressure, heart disease and a number of other serious medical conditions. 

While many of these conditions were thought to be irreversible, studies show that not only can they be controlled; in many cases, patients are able to have their prescription doses reduced or to be taken off of the drugs altogether.

Rejuvenation. Losing weight will help to restore your cells to a more youthful state. Without the excess weight on your body, you will be able to do so much more and truly enjoy life.

Brain function. Eating a healthy diet, rich in antioxidants and other key nutrients can help to protect your brain cells and delay the onset of Alzheimer’s or other diseases of aging that affect the brain.

Strong bones. Adding more fruits and vegetables to your weight loss diet can help to keep to prevent osteoporosis by preventing calcium from being leached from the bones. Drinking vitamin D-rich milk instead of sugary drinks will also help to keep your bones strong.

These are just some of the health benefits that you can begin to enjoy by losing weight. 

Saturday, September 18, 2010

Health Benefits of Resveratrol

Overview
Resveratrol is a powerful antioxidant that helps to prevent heart disease and may provide a number of other health benefits, as well. Red wine has a high concentration of resveratrol from grapes.

Health Benefits of Resveratrol
Studies show that resveratrol promotes health by protecting cells in your body from oxidative damage. The effects of resveratrol in protecting the heart and blood vessels is clear. On the other hand, the effect on cancer. obesity and other diseases is not so clear. 
  • Heart disease. Resveratrol in red wine promotes heart health by reducing “LDL or ‘bad” cholesterol and increasing HDL or “good” cholesterol. Studies show that resveratrol may also work by reducing inflammation in the cells. Inflammation is a major cause of a number of chronic diseases, including heart disease and cancer.
  • Cancer. Laboratory studies show that resveratrol can prevent the growth of cancer in cell culture and in some laboratory animals by interfering with the ability of cancer cells to multiply and grow. However, further investigations will be needed to determine if the same effects can be achieved with humans.
  • Obesity. Resveratrol might help to prevent or treat obesity, based on studies in rats in which  resveratrol prevented fat cells from maturing. Resveratrol also appears to change the size and function of fat cells. However, researchers caution that more studies would be needed to determine the long-term effects of such treatment on humans.
Food Sources of Resveratrol
The most common food sources of resveratrol are red wine, grapes and purple grape juice. Other sources include berries, such as blueberries and cranberries.

A Word About Drinking
Red wine is a good source of resveratrol and offers real health benefits to people who drink responsibly. It is also an alcoholic beverage, which means it has the potential for abuse. Excessive drinking could lead to alcoholism, liver damage and other serious health problems. Recognizing these potential dangers, the American Heart Association and others caution against drinking too much. The recommended limit for those who drink is one drink (12 ounces of wine) per day for women and 2 drinks (24 ounces of wine) per day for men.

Resources

Thursday, September 16, 2010

15 Telltale Signs of an Overeater

You know that you are an overeater if:
  1. You eat mindlessly.
  2. You gulp and swallow instead of chewing your food.
  3. You can’t remember what you ate after the last bite.
  4. You can’t stop eating until your stomach feels like it is about to burst.
  5. You are constantly hungry and foraging for something to eat.
  6. You swallow your emotions.
  7. You supersize your fast food meals.
  8. You eat an extra-large pizza and wonder where it went.
  9. You drink a liter of soda daily.
  10. You're always thinking about food or things pertaining to food.
  11. You're suddenly up four dress sizes.
  12. Your shopping cart is overflowing with ready-to-eat meals and junk food snacks.
  13. You forgot to buy the veggies.
  14. Your waist size is the same as your hips.
  15. You binge and purge.

Eat Potassium-Rich Foods to Lower Your Blood Pressure

Overview
High blood pressure affects millions of people worldwide. While a great deal of attention has been paid to salt (sodium) in the management of blood pressure, much less emphasis has been paid to the importance of potassium in lowering blood pressure.

Could Eating Potassium-Rich Foods Lower Your Blood Pressure?
A number of studies show that increasing intake of fruits, vegetables, seeds and other potassium-rich foods could have a favorable impact on your blood pressure. But most Americans are not eating enough of these foods.

Why Increase Your Potassium Intake?
High blood pressure increases the risk of heart attack and stroke. By lowering your blood pressure, you could lower these risks and prevent premature death from cardiovascular disease.

Effects of Potassium on Blood Pressure
Results of the National Health and Nutrition Examination Survey III demonstrated that people with higher intakes of potassium had lower blood pressure than those with lower levels of intake. The DASH (Dietary Approaches to Stop Hypertension) trial also showed that a potassium-rich diet can result in lower blood pressure. A more recent study from from the Netherlands looked at the average potassium intake in 21 countries and confirmed previous findings, showing that higher levels of potassium results in favorable effects on blood pressure.

Dietary Sources of Potassium
  • Bananas, prunes, orange, tomato, raisins 
  • Potato 
  • Spinach and other green leafy vegetables 
  • Dried beans and peas 
  • Nuts and seeds 
  • Mollasses 
Sources
Linus Pauling Institute at Oregon State University
USDA National Nutrient Database
NHANES III PubMed
Boosting Potassium Intake Would Cut MI and Stroke Deaths 

Wednesday, September 15, 2010

Lose Weight to Lower Your Cholesterol

Overview
If you are overweight or obese, chances are, you may have high levels of total cholesterol and LDL or 'bad' cholesterol. If so, you are not alone. According to the US Centers for Disease Control, about 50 million Americans are prescribed cholesterol-lowering medications each year. Unfortunately, these medications often have serious side effects. This has many people asking if there is another way to lower their cholesterol.

Obesity and High Cholesterol
If you are overweight or obese and diagnosed with high cholesterol, your doctor might suggest that you lose weight as a first attempt to lower your cholesterol. On the other hand, depending on your unique medical situation, he may put you on medication to lower your cholesterol while you take steps to lose the weight.

Cholesterol Dangers
High cholesterol, particularly high levels of LDL or 'bad' cholesterol, can cause plaque to buildup in your arteries, reduce blood flow to your heart and ultimately lead to a heart attack or stroke. To avoid this potentially fatal outcome, it is important to lower your cholesterol. In some cases, diet and exercise to lose weight may be sufficient. Others may require prescription drugs or a combination of weight loss and medication.

Losing Weight to Lower Your Cholesterol
Studies show that many people are able to lower their cholesterol and reduce their medication dosage or completely discontinue their medication after losing as little as 7 to 10 percent of their body weight. This is certainly encouraging if you want to avoid the side effects often associated with cholesterol-lowering medications and save money on prescription drugs at the same time. (Note of caution: Do not discontinue prescription drugs without first talking with your doctor.)

Getting Started
If you are overweight or obese, you can start to lose weight and lower your cholesterol by following a few basic strategies promoted by the NIH National Institute of Diabetes and Digestive And Kidney Diseases:
  • Choose foods that are lower in calories 
  • Choose foods that are lower in fat 
  • Eat smaller portions 
  • Drink water instead of sugary drinks 
  • Stay active 
Resources
Weight Control: MedlinePlus

Tuesday, September 14, 2010

10 Kitchen Rules for Healthy Dieting

Overview
Successful dieting is about making the right food choices. And what better place to start but right in our own kitchen. But let's face it - dieting or not, in today's fast-paced society, convenience rules. You eat out because it's convenient. You buy packaged food because it's convenient. You grab snacks from the vending machine because it's convenient. Even though you know that these foods undermine you diet, convenience rules. But, you don't have to ruin your diet with convenience foods. Here are 10 kitchen rules that will help turn your kitchen into a convenience center for healthy dieting.

Rule 1. Pray
Prayer will put you in touch with your higher power and allow you to gain the insight that you need to stay focused on healthy dieting.

Rule 2. Have a Healthy Attitude
Attitude is the great motivator. If you believe that you can, you can’t. Don’t let negative thoughts keep you from focusing on losing the weight. Keep in mind that dieting is not just about losing weight; ultimately, it's mostly about your health.

Rule 3. Clean Your Cupboard and Refrigerator
The less temptation you have around, the easier it will be for you stay on your diet. So, look around your kitchen and get rid of all those high calorie, high fat, high sugar and high salt foods you've been storing. It's time for a fresh start.

Rule 4. Stock Up on Healthy Alternatives to Junk Food
Don’t leave your cupboard and refrigerator bare. After you have thrown out the junk, replace them with healthy options, including fresh fruits, vegetables, nuts, seeds, whole grains and low-fat dairy products. This will make dieting a lot easier.

Rule 5. Make It Easy to Snack on Healthy Food
You shouldn’t have to rummage through your cupboard or refrigerator to figure out what to eat when you want a quick bite. Keep a variety of fresh fruits in plain sight. That could be a bowl of fresh fruit, nuts and seed on your kitchen counter or dining table, or a container of cut fruits and vegetables, cheese and yogurt in plain view in the refrigerator. 

Rule 6. Toss 'n Go
Keep a few brown bags, sandwich bags and other convenient food carriers in the kitchen. Then, when you are in a hurry, you can just pack your own take-out lunch or toss some of your favorite snack foods to eat on the go. Convenience goes a long way towards making it easy to diet.

Rule 7. Cook It Right – Keep It Light
It is so easy for unwanted calories to sneak into your diet when you are not paying attention. So, stay focused. You don’t have to avoid fat, sugar or salt altogether, but you do have to limit the amount that you use in cooking or at the table.

Rule 8. Eat In More and Dine Out Less
Fast food places and the restaurant industry could care less about your weight or your health. Their concern is their bottom line. Your is your waistline. A few minutes in the kitchen could help you maintain a healthy diet and work wonders for your weight and your waistline. 

Rule 9. Get a Better Perspective on Portions
Do you know what a standard portion is? If not, take a look at the USDA food guide pyramid. Portion out your meals and snacks based on the guidelines provided. Just keep in mind that two portions mean two times the calories. Take time to read study portion sizes on food labels, as well.

Rule 10. Drink Your Water
With water flowing freely from your kitchen faucet, there is no excuse for not drinking lots of water. If you'd rather drink filtered water, purchase a water filter for your kitchen faucet or other type if you prefer. Bottled water makes it convenient for you to drink water anytime, whether you are in your kitchen or not. Make no excuses.  

Sunday, September 12, 2010

Losing Weight May Improve Blood Glucose Control in Diabetics


 Overview
If you have diabetes, losing weight is one of the most important things that you can do to control your blood sugar and improve your health. In fact, studies show that losing as little as 5% to 10% of your body weight could help to improve your body’s response to insulin and promote better blood glucose control.

How You Can Benefit From Weight Loss
Studies show that losing weight can lead to improvements in blood glucose control, lower blood pressure and improve blood lipid levels. These changes can help to reduce death from heart disease. Additionally, studies show that many patients who lose at least 15% of their body weight are able to discontinue oral diabetes medications due to increased insulin sensitivity.

How to Achieve Weight Loss
You can lose weight by eating fewer calories and increasing your level of physical activity to burn more calories. The USDA Dietary Guidelines for Americans recommend that American adults get at least 30 minutes or more of moderate physical activity most days of the week.

 Resources

Saturday, September 11, 2010

Health Benefits of Quercetin from Apples and Onions

Overview
Apples and onions contain large amounts of a flavonoid called quercetin. This compound is a powerful antioxidant that has been shown to have a number of health benefits. Quercetin may not be as sexy to talk about as another powerful flavonoid, resveratrol in grape wine. Nonetheless, you can enjoy a number of important health benefits from quercetin by eating apples and onions.

Health Benefits
A number of studies suggest that quercetin from apples and onions may boost antioxidant activity and provide the following health benefits:
  • Protect the heart and blood vessels by reducing clotting risk
  • Decrease blood glucose levels
  • Protect pancreatic cells from oxidative damage
  • Fight cancer
  • Prevent cataracts
  • Prevent inflammation
  • Fight viral and bacterial infections

Summary
Increase your dietary intake of quercetin by eating apples and onions often. 

Resources

Thursday, September 9, 2010

Cut Calories and Lose Weight in 12 Easy Steps

Overview
If you are overweight or obese, you may need to cut calories to lose weight. You could spend a lot of time measuring everything you eat to the half-cup or teaspoon, or you could weigh everything to the gram. You could even get a calorie counter and count the number of calories in everything you consume. Some people might find this process intriguing, or even fun and engaging. But do you want to get burdened with all of that, or would you rather take a simpler approach? Actually, there is a simpler way. If you want to cut calories without the hassle and lose weight fast, here are 12 easy steps to help you get started:

Cutting Calories

  1. Vegetables. Vegetables are naturally low in calories, unless you opt for starchy root vegetables. So make these the central focus of your meals. 
  2. Fruits. Most fruits are higher in calories than vegetables, but these foods pack a punch when it comes to antioxidants and other vital nutrients. Look for those fruits that are lower in calories and eat those more often. Avoid adding sugar or any sweetener to your fruits. Also, avoid fruit juices, as these tend to be higher in sugar and total calories than the natural fruit.
  3. Grains. Choose whole grains rather than refined grains. Most foods made with whole grains will give you extra fiber without unwanted calories. On the other hand, foods made from refined grains are more likely to have added fats and sugars, thus giving you more calories per serving. 
  4. Milk. Choose non-fat or low-fat milk, cheese, yogurt and other dairy products. This move could cut the number of calories you get by 50 percent or more. 
  5. Meat. Eating beef and pork less often is a good way to cut calories from this group of food. Another strategy is to buy lean cuts of meat and trim away any visible fat. Do the same for poultry. You can lower your total calorie intake by this one simple step. Additionally, choose a method of cooking that does not require adding fat to the meat or meat dish. 
  6. Seafood. It is okay to eat seafood that is high in fat, primarily because the fat in these foods are healthy, omega-3 fats that might be otherwise hard to get. There are real health benefits to be gained from eating fatty fish (although you have to be careful about seafood that may contain high levels of mercury). Avoid frying or otherwise preparing seafood with added fat, as this lead to a significant increase in total calories. 
  7. Dried Beans and Peas. Dried beans and peas are so densely packed with fiber and nutrients they should be on the top of the list for anyone trying to lose weight. Eat these often, but avoid adding fats of any kind, including fatty meats to dishes made with beans or peas. 
  8. Nuts. Nuts are high in fat and therefore, many healthcare workers caution against eating too many nuts. Nuts are great to snack on. They offer healthy fats along with other vital nutrients, and are likely to help you stay away from snacking on high-calorie junk food. Just remember that you will be getting a few extra calories from the nuts and try not to go overboard with them. Keeping your intake of nuts to about an ounce a day is a good idea if you must restrict your calories.
  9. Water. While you cannot cut calories in unadulterated water, you can use this fluid to help curb your appetite and thus reduce the number of calories you are likely to consume. Drink water often between meals and within 30 minutes to an hour of mealtime. 
  10. Fats and Oils. Avoid adding fat or oil in cooking and at the table. Something as simple as adding one tablespoon of fat or oil could make a difference of between 100 and 150 calories, which may impact your ability to lose the weight. This might not seem like much to you, but over a period of one year, it could make the difference in whether or not you lose or gain 10 pounds. 
  11. Sugars. Avoid foods with added sugars. If you must eat those foods, eat as little as you can. Sodas and other sweetened beverages may be the biggest source of sugar in your diet, so do your best to avoid such drinks. 
  12. Alcohol. Wine is a great source of antioxidants and may protect your heart and blood vessels. According to healthcare experts, one or two drinks a day may be okay for women and men respectively. Beyond that, you could be getting more calories than you need, thus impeding your ability to lose weight. Besides, drinking can also lower your willpower and cause you to eat more than you should.

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention. Also, the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

Wednesday, September 8, 2010

Could Losing Weight Be Toxic to Your Health?

Overview
You’ve heard a lot about the dangers of being overweight or obese. But could losing excess body weight, specifically fat, be dangerous to your health? That is what some people might be led to believe, based on a sound bite that was just aired on a local television station. According to that sound bite, losing weight could result in the release of toxic compounds from your fat cells and lead to a number of health problems.

The Real Dangers of Obesity
We all know that obesity leads to lifelong diseases like diabetes, heart disease, high blood pressure, cancer and a lot of other serious health problems. Obesity shortens the life span. Obesity reduces productivity. Obesity is financially costly. And obesity robs people of the enjoyment of life.

So, why would anyone suggest that losing weight could be dangerous to your health due to the release of chemicals from the fat cells? That is what I want to explore briefly in this blog.

The Benefits of Losing Weight if Your Are Overweight or Obese
Studies show that losing weight leads to significant improvements in diabetes, high blood pressure, cholesterol, heart disease and numerous other health problems. These changes usually mean less medication, more productivity and an improved quality of life. The reduced cost of medical care resulting from weight loss is also significant. 

Toxic Fat Cells
The suggestion that losing weight could be somehow dangerous because toxins are released from your fat cells as you lose weight is a bit ludicrous. That is not to say that toxins are not released in the process of losing weight. But to even hint that somehow the release of the toxins from fat cells would be more dangerous than remaining obese is outrageous. Should you remain obese for fear that losing weight will somehow leave you worse off? Think about it. Does it make any sense?

Now, ask yourself, "Does the real danger of toxins in your body lie in their release from your fat cells or is the danger hidden in the tons of chemicals that the food and beverage industry add to the American food supply, which ultimately builds up in your fat cells and your liver?" And what about the tons of prescription drugs that Americans take everyday just to survive while they become more and more obese?

Would you be better off holding on to your fat cells, toxins and all, or should you get rid of those toxins and give yourself the chance for better health?

You be the judge.

That's just my 2 cents and a little food for thought.

Tuesday, September 7, 2010

Tracking Your Weight



Overview
Tracking your weight is the most direct and accurate way to know if you are gaining weight, losing weight or maintaining your weight. How you feel about your weight once you get on the scale depends on what you are trying to achieve. If you want to lose weight, of course you will be happy to see the numbers go down. On the other hand, the last thing you want is to see the numbers climb. Don’t let fear of what the scale might show keep you from weighing yourself regularly. The best way to know if your weight loss program is working for you is to check your weight as often as possible without becoming obsessive about it.

What the Numbers on the Scale Mean
  1. Tracking your weight will tell you if you are gaining weight, losing weight or maintaining your weight. The results are generally an indication of whether or not your diet is working for you. If you want to lose weight, the scale should reflect this. If you are losing an average of 2 to 3 pounds a week, you should feel pretty good about the results. At this rate you can lose 8 pounds or more a month without going on a dangerously low-calorie diet. 
  2. If the scale indicates that you are gaining weight, you need to take an objective look at what you are eating as well as how much. You also need to look at your exercise routine to see if there is anything else that you can do to burn more calories. DO NOT IGNORE THE CHANGES ON THE SCALE IF THE NUMBERS KEEP CLIMBING.
  3. If you are exercising a lot, you could be building muscle while losing fat, but you might not know that from the numbers on the scale. Since muscle weighs more than fat, you might not see much change in your weight; you might even see the numbers go up slightly. Don’t panic if this happens. A good way to find out if you are losing fat is to measure your waistline. It should be shrinking even if the scale shows otherwise..
Tips for Weighing Yourself
  1. Weigh yourself at the same time each day (or at whatever intervals you weigh yourself.)
  2. Weigh yourself in the same amount of clothing each time. The best time to weigh is upon awakening and just before jumping in the shower. After voiding and having a bowel movement in the morning is also a good idea.
  3. If you prefer to weigh yourself at night, do so at the same time every evening.
  4. Use the same scale to weigh to weigh yourself each time. Scales are not always calibrated equally; therefore you might get one reading on one and a totally different reading on another. This is especially true if you weigh yourself on the scale in a supermarket or other business. Even the scale in your doctor’s office could give you a different reading from what you see on your home scale.
  5. Keep track of your weight. Whether you use a formal chart (preferred) or just jot the date, time and your weight down on a piece of paper is not critical. What is important is that you write down the information promptly and regularly. Keep it in a secure place where you can access it to track the changes in your weight..
What to Do Next
  1. Track your weight at least once a week (more or less frequently, if desired). This is a personal choice, but don't do it too often if you get stressed out when the results are not in your favor. At the same time, don't weight yourself so infrequently that the results, which may fluctuate from time to time, are of little value to you.
  2. Make changes to your diet and exercise program, as needed. Keeping a record of your food intake and exercise on a regular basis will help you do this better.
  3. If you reach a plateau, don't panic. Relax for a few days, then switch your diet and exercise routine around a bit. You may need to make changes in the types of foods and or the amount you eat. You will need to make changes in your exercise routine, as well.
  4. Talk to a registered dietitian or someone who can support your effort and help you to reach your goal.

Sunday, September 5, 2010

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.

Saturday, September 4, 2010

Lose Weight with Nutrient-Dense Food

Overview
Nutrient-dense foods are foods that provide a significant amount of essential nutrients in relation to the number of calories contained in those foods. For all practical purposes, it is safe to conclude that most nutrient dense foods will be foods that are eaten in their raw state, or with very little or no extra processing. Keep this in mind if you are trying to lose weight.

Health Benefits of Nutrient-Dense Foods
Eating nutrient-dense foods allows you to get the nutrients you need for optimum health without a lot of unwanted calories. This is especially true if you have to cut calories to lose weight without cutting back on those nutrients that are essential to your health.

Impact of Nutrient-Poor Foods
In contrast to nutrient-dense foods, nutrient-poor (low-nutrient) foods are foods that contain a large amount of calories in proportion to the nutrients you get. Nutrient-poor foods tend to be highly processed and high in unhealthy fat, sugar and salt. Eating too much of these types of food can make it difficult to lose weight.

Sample Nutrient-Dense Foods
Below is a list of nutrient-dense foods that you can eat to lose weight and stay healthy. Choose foods from this list daily. Take time to learn about other nutrient-dense foods that you can add to your weight loss diet. If you need help in identifying which foods are best for you, talk to a registered dietitian.

Whole grains: whole wheat bread, whole wheat pasta, brown rice, rye, barley, oats, quinoa and bulgur.

Fruits: Papayas, pineapple, kiwi, watermelon, apple, pear, plum, orange, tangerine, pomegranate, cantaloupe, honeydew melon, grapes, avocado and banana.

Vegetables: Broccoli, cauliflower, cabbage, onion, garlic, tomatoes, red bell peppers, green bell peppers, tomatoes and sweet potato.

Lean Meat and Other Protein: Lean beef, lamb, lean pork, chicken, turkey, fish, shellfish; dried beans and peas; tofu, veggie burgers; eggs; nuts; flaxseed, sunflower seed and pumpkin seed.

Milk and other Dairy Products: Low-fat or non-fat milk, cheese made from low-fat or non-fat milk, and yogurt.

Choose from these and other whole (minimally processed) foods daily. Remember that adding fat or sugar (including syrup) to food in cooking or at the table will add unwanted calories and reduce the nutrient-density. That is why it is important to avoid processed foods when you must cut back on calories to lose weight.

Next, I will talk about how much of each of these foods you should eat. Check back often.

Also, visit http://www.dailydietguide for more information.

Notice
The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention. Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.


About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley

Friday, September 3, 2010

Give Your Diet a Makeover in 8 Simple Steps

Overview
Are you due for a diet makeover? You would most likely answer yes if your diet is like that of most Americans – full of highly processed foods that fill you up with excess calories and little in the way of vital nutrients. This way of eating has contributed to an unprecedented increase in obesity and chronic diseases in this country. But you don’t have to be a statistic. There are some simple steps that you can take to improve your diet and enjoy better health. One place to start is with a diet makeover, based on the USDA Dietary Guidelines for Americans.

USDA Dietary Guidelines for Americans
The USDA Dietary Guidelines for Americans are designed to improve the nutritional quality of the American diet. The Dietary Guidelines encourage increased intake of foods that are rich in essential nutrients and decreased intake of foods that are high in calories but provide little or no meaningful nutritional value.

Below are the basic recommendations from the Dietary Guidelines for Americans. Give yourself a diet makeover by following these 8 simple steps:
1.    Eat more nutrient-dense foods and less highly processed or refined foods
2.    Choose foods from among the basic food groups based on the Food Guide Pyramid (MyPyramid)
3.    Avoid foods that are high in saturated fats
4.    Avoid trans fats
5.    Limit your intake of foods are high in cholesterol
6.    Avoid foods prepared with added sugar
7.    Limit your intake of foods that are high in salt
8.    Limit your intake of alcoholic beverages


Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.
Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

Thursday, September 2, 2010

The Best Weight Loss Diet for You

Overview

If you are trying to lose weight, it makes good sense for you to search for the best weight loss diet. But with so many weight loss diets on the internet, popular bestselling diet books on the market, and DVD’s promising quick and easy weight loss, how can you tell which one is the best weight loss diet for you?

Nutrition Rules
The best weight loss diet is the one that works best for you. The best weight loss diet will help you to lose weight while providing the protein, healthy fats, complex carbohydrates and fluids you need to stay healthy. Here are 7 basic nutrition rules to follow when creating or choosing the best weight loss diet for you.

1.    Eat a variety of foods from the 5 basic food groups. This will help to ensure that you are getting the protein, healthy fat, complex carbohydrates, vitamins, minerals and other phytonutrients you need to sustain your health while promoting healthy weight loss.

2.    Eat lots of fresh fruits and vegetables. These foods are loaded with vitamins and minerals that might be otherwise hard to get. They are also packed with other health-promoting phytochemicals that have been shown to fight disease, build healthy tissue and promote good health on a weight loss diet.

3.    Avoid going for long periods of time without eating. If you wait until you are hungry to eat, you are more likely to gobble down your food without even thinking and end up eating much more than you should.

4.    Drink plenty of water between meals. Drinking a cup or two of water within thirty minutes to an hour before mealtime can dampen your appetite and help you to control your intake. This is a rather simple and effective way to avoid overeating and promote weight loss.

5.    Create or choose a diet that eliminates excess calories from fat or sugar. Try to avoid fried food and fast food, including hamburgers, fried chicken, French fries and pizza. You will also need to avoid sodas, other sweetened drinks, chips, dips, cookies, candies, pastries and similar high-calorie snack foods.

6.    Avoid diets that are extremely low in calories. A diet that is extremely low in calories can have you feeling hungry, which could lead to food binges or other forms of disordered eating. Furthermore, you could find yourself feeling sluggish and lacking the energy you need to remain active and boost your metabolism.

7.    Eat an adequate amount of protein. Protein provides the building blocks for healthy tissues and creating the hormones and enzymes you need for optimum health. Make sure that you do not cut back on protein to your detriment.

Whether you decide to follow a diet plan that was created by someone else or you create your own, the best weight loss diet is one that works for you. It should promote lasting weight loss without ruining your health.

For more help with creating or finding the best weight loss diet, consult a registered dietitian or similarly qualified healthcare professional.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.
About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.


Eating to Prevent Constipation

Overview
Each year millions of Americans spend over $725 million for over-the-counter laxatives to relieve constipation. But did you know that you can prevent constipation by paying attention to your diet and eating foods that are high in fiber?

Constipation
Constipation without an underlying medical cause often occurs as a result of not eating enough dietary fiber. The American diet, which tends to be high in fat and refined carbohydrates, often leads to constipation. On the other hand, people who eat a diet that is rich in fiber are less likely to become constipated.

Dietary Fiber
Dietary fiber is the part of plant foods that cannot be digested and absorbed into the bloodstream. This fiber, sometimes referred to as roughage, provides the bulk that you need to form stool and move it along the digestive tract. You can get lots of fiber by eating foods that are minimally processed, including whole grains, fruits, vegetables, nuts, dried beans and peas.

Fluids
Water is essential for keeping stool soft and easy to pass. Of course, you can get fluids from other foods as well. What is important is that you drink enough liquid to prevent dehydration and keep your stool soft. Certain foods and drinks, such as coffee or other caffeine-containing beverages can increase urine output and lead to dehydration. Excess sweating can also lead to dehydration if you do not drink enough fluids. Keep this in mind, as you will need to replace the fluids you lose daily in order to avoid becoming dehydrated.

High Fiber Foods
It is important to eat foods that are high in fiber in order to prevent constipation. The good news is, you have lots of foods to choose from. Here are just a few: Whole wheat bread, wheat bran, brown rice, corn, barley; apples, okra, pears, watermelon, mango, papaya, guava, pineapple; broccoli, spinach, collard greens, pumpkin, sweet potato; red beans, garbanzos, pigeon peas; almond, walnuts, pumpkin seed, flaxseed and sunflower seed.

Summary
Eating foods that are high in fiber can help to promote regular bowel movements, prevent constipation and promote overall health and wellbeing.

Source

Warning. If you are constipated despite eating a diet that is high in fiber, you may need to discuss the problem with your doctor to rule out any serious medical condition or other causes, such as prescription medications, psychological problems or other conditions requiring medical attention. For diet-related constipation, talk to a registered dietitian about how to get more fiber and fluids in your diet.
The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.
Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

Wednesday, September 1, 2010

Is Obesity Ruining Your Health?

Overview
You may be at risk for a number of chronic diseases if you are overweight or obese, according to the U.S. Centers for disease Control and Prevention. Despite this dire warning, two-thirds of American adults are overweight or obese. And each day, millions attempt to lose weight. Some succeed. But many lose a few pounds, or even a lot, only to regain it.

According to the statistics on losing weight, only about five percent of those who lose weight are able to keep it off for more than five years. That leaves millions of people at risk for chronic diseases like diabetes, high blood pressure, heart disease and other lifelong health problems.

Obesity and Diabetes
Although not everyone who is obese will develop diabetes the chances are, if you are obese, you are at increased risk for diabetes. Obesity is marked by an unusually high number of fat cells and large deposits in those cells. As a result, your body develops a resistance to insulin, which is needed to metabolize sugar for energy. Instead of using this sugar for energy, your body creates a resistance to insulin. That is why type 2 diabetes, the type associated with obesity, is called insulin resistance diabetes. When this happens, your blood sugar becomes elevated and remains elevated for a while. Then you might experiences a sudden drop in your blood sugar. These highs and lows can be dangerous to your health.

High Blood Pressure and Obesity
The extra work that your body has to do to carry around the excess weight when you are obese can cause high blood pressure and take a toll on your health. You are more likely to deposit fat in the lining of your blood vessels if you are obese. This fat then causes the blood vessels to become narrow. The arteries may become thick and hard also, which complicates the problem. As a result of these changes, it becomes difficult for blood to flow through the blood vessels and get to vital organs. When this happens, your blood pressure builds up, leading to a diagnosis of hypertension or high blood pressure.

Heart Disease and Obesity
Obesity is a major contributing factor in the development of heart disease in the United States. The work of your heart is critical in pumping oxygen-rich blood to the lungs and other vital organs. This is generally not a problem if you are not overweight or obese. But the more weight you gain, the harder your heart has to work to get the blood-and oxygen-to the lungs and other vital organs. The muscles of your heart could actually become damaged, less efficient and finally stop working, resulting in a heart attack.

High Cholesterol and Obesity
You might have heard a lot of bad things about cholesterol and think that nothing good could come from cholesterol in your body. Actually, cholesterol is not all bad. It plays a vital role in making vitamin D from the sun; it is used for synthesizing hormones, such as testosterone, estrogen and progesterone; . However, too much cholesterol can result in clogged arteries, which can ultimately lead to a heart attack or stroke. 

The more fat there is in your body, as in the case of obesity, the more likely you are to have dangerously high levels of cholesterol. This can happen because you consume too much cholesterol or your body produces too much and at the same time, loses the ability to get rid of the excess. Cholesterol then builds up in the arteries (blood vessels), causing them to become narrow and making it hard for blood to get to the heart, lungs, brain and other organs. 

In some cases, cholesterol-rich plaque may build up in the arteries. Ultimately, a piece of this plaque may break off, travel in the blood, and end up causing a blockage in one of the blood vessels, If this blockage prevents the blood from reaching your heart or brain you can have a stroke.

Prevention
One of the most important things that you can do to prevent chronic diseases like diabetes, high blood pressure, heart disease and high cholesterol is to lose weight. Numerous studies show that losing as little as 7 to 10 percent of your body weight can improve symptoms of diabetes, high blood pressure, heart disease and may reduce cholesterol levels.

Simple steps like eating smaller portions, cutting back on foods that are high in calories from sugar and fat, and reducing salt intake can help you to lose the weight and improve your health. The evidence for the health benefits of losing weight is so powerful that there is growing emphasis on losing weight to prevent or control obesity-related chronic diseases. In some instances, you might even be able to reverse the condition.


About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.