To combat obesity we should try many things beginning with this list:
*Tax soda (see Kelley Brownell's work),
*Revamp the farm bill so we don't subsidize corn (Read Michael Pollen),
*Change nutrition regulations for school breakfast and lunch (See 2009 Institute for Medicine report),
*Start a public health campaign encouraging children to walk to school (See iwalk international)
*Promote "victory" gardens on front lawns (Glad to see Mrs Obama planted her own)
*Have more health insurance polices pay for expert run weight control programs (Currently Medicare and private insurance pay for diabetes care but not preventative weight control programs)
*Fund Physical education programs in public schools.
*Promote a public health campaign -anti junk food like anti smoking (Read David Kessler- he has the experience to do this)
Saturday, February 6, 2010
Sunday, January 10, 2010
January is a great time to lose weight.
I started my interval training and I found my food journal(of course now I have to write in it.) I am going to lose those pesky extra pounds I gained over the holidays. Time is everything and now is the time. Monday morning and I begin.
Most Americans gain four to five pounds over the holidays. Some of my clients have reported gaining as much as ten pounds. The time has come to drop them. If there is a collective unconscious January energy encourages weight loss. We are not alone. We can lose what we have gained using the tools that are available. Take it one step at a time but take the steps and by March maybe it will be ten pounds.
The Step by Step Weight Control Plan
Take weight control one step at a time
Eat 3 meals and a snack daily. Or eat 6 small meals daily.
Eat breakfast every morning.
Eat lean protein at every meal. Protein metabolizes slowly so you won’t get as hungry.
Eat vegetables or fruit at every meal. Fill ½ your dinner plate with vegetables.
Drink enough fluid. Choose water, sparkling water, and unsweetened iced green, black or herb teas. Add lemon, lime or a bit of berry juice for flavor. Enjoy a cup or two of coffee or tea with low-fat milk. Avoid sweet drinks of all kinds, including juice and sports drinks.
Avoid processed foods made with white grains and white sugar. For a sweet tooth have a piece of dark chocolate and a few nuts. Choose chocolate with 70% or more cocoa butter.
Benefit from red wine or other alcohol by drinking it with meals. Daily recommendation: One 5 oz glass for women and two 5 oz glasses for men.
Take your supplements everyday.
Journal. Keep food records and lose weight.
Exercise 5-6 days a week. Start slow…
Join a weight loss group or start one with friends.
Most Americans gain four to five pounds over the holidays. Some of my clients have reported gaining as much as ten pounds. The time has come to drop them. If there is a collective unconscious January energy encourages weight loss. We are not alone. We can lose what we have gained using the tools that are available. Take it one step at a time but take the steps and by March maybe it will be ten pounds.
The Step by Step Weight Control Plan
Take weight control one step at a time
Eat 3 meals and a snack daily. Or eat 6 small meals daily.
Eat breakfast every morning.
Eat lean protein at every meal. Protein metabolizes slowly so you won’t get as hungry.
Eat vegetables or fruit at every meal. Fill ½ your dinner plate with vegetables.
Drink enough fluid. Choose water, sparkling water, and unsweetened iced green, black or herb teas. Add lemon, lime or a bit of berry juice for flavor. Enjoy a cup or two of coffee or tea with low-fat milk. Avoid sweet drinks of all kinds, including juice and sports drinks.
Avoid processed foods made with white grains and white sugar. For a sweet tooth have a piece of dark chocolate and a few nuts. Choose chocolate with 70% or more cocoa butter.
Benefit from red wine or other alcohol by drinking it with meals. Daily recommendation: One 5 oz glass for women and two 5 oz glasses for men.
Take your supplements everyday.
Journal. Keep food records and lose weight.
Exercise 5-6 days a week. Start slow…
Join a weight loss group or start one with friends.
Saturday, January 2, 2010
Two important nutrition discoveries of the last decade.
Fish Oil Proven Protective-There is not doubt.
Fish or fish oils is now considered one of the most healthful foods you can eat or supplements you can take. Fish oil benefits organs and tissues in the whole body. It encourages brain health, cardiovascular health, breast and ocular health, and boosts immunity. It even helps the skin. Research continues to highlight the benefits of fish oil. So far this is what we know. Fish oil improves:
• Joint pain. Fish oil is a known anti-inflammatory, which is why studies have shown that it helps alleviate symptoms associated with arthritis.
• The heart. Fish oil confers both protective and healing benefits for people with heart disease. Because research undeniably confirms that fish oil helps decrease the inflammation associated with cardiovascular disease, the American Heart Association began recommending it as a treatment option in 2003.
• The arteries. Fish oil protects the arteries by lowering blood triglycerides (cholesterol and fat content). Researchers have validated earlier findings that fish oil supplements, in as little as 2 gm per day, can be effective--and without any side effects.
• Menstrual cramps. Fish oil, which contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), has been shown to work well for menstrual cramps even in those who didn't change their diets.
• Health of young children. Studies show that fish oil helps the development of a baby's immune system, nervous system, muscle tone, and brain.
• Reducing hot flashes. A study done in Italy indicates that taking fish oil may lessen the frequency and severity of hot flashes by 25 percent over 24 weeks.
• Lowering the affect of stress. Research suggests that fish oil's anti-inflammatory properties can help reduce the body's response to psychological stress. Researchers believe fish oil helps modulate neurotransmitters in the brain, regulating its activity and increasing serotonin.
Vitamin D Critical for Robust Health. After decades of advising people to stay out of the sun as a protection from skin cancer we now know that a little sunlight may instead protect us from cancer. We make Vitamin D when sunlight hits our skin--unless the skin is covered with sunscreen. Now irrefutable evidence shows that vitamin D protects virtually every cell in our bodies and may promote excellent health. Those with optimal levels of the vitamin (52ng/ml or more) enjoy a 50 percent reduced risk of breast cancer, as well as a substantially reduced risk of colon cancer, multiple sclerosis, osteoporosis, heart disease, and even risk of C-section. But supplements are easy to take. Take between 1000-2000 IU’s a day. So if you stay out of the sun or live north of San Francisco, consider a supplement. You may need a D boost to protect your health.
Fish or fish oils is now considered one of the most healthful foods you can eat or supplements you can take. Fish oil benefits organs and tissues in the whole body. It encourages brain health, cardiovascular health, breast and ocular health, and boosts immunity. It even helps the skin. Research continues to highlight the benefits of fish oil. So far this is what we know. Fish oil improves:
• Joint pain. Fish oil is a known anti-inflammatory, which is why studies have shown that it helps alleviate symptoms associated with arthritis.
• The heart. Fish oil confers both protective and healing benefits for people with heart disease. Because research undeniably confirms that fish oil helps decrease the inflammation associated with cardiovascular disease, the American Heart Association began recommending it as a treatment option in 2003.
• The arteries. Fish oil protects the arteries by lowering blood triglycerides (cholesterol and fat content). Researchers have validated earlier findings that fish oil supplements, in as little as 2 gm per day, can be effective--and without any side effects.
• Menstrual cramps. Fish oil, which contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), has been shown to work well for menstrual cramps even in those who didn't change their diets.
• Health of young children. Studies show that fish oil helps the development of a baby's immune system, nervous system, muscle tone, and brain.
• Reducing hot flashes. A study done in Italy indicates that taking fish oil may lessen the frequency and severity of hot flashes by 25 percent over 24 weeks.
• Lowering the affect of stress. Research suggests that fish oil's anti-inflammatory properties can help reduce the body's response to psychological stress. Researchers believe fish oil helps modulate neurotransmitters in the brain, regulating its activity and increasing serotonin.
Vitamin D Critical for Robust Health. After decades of advising people to stay out of the sun as a protection from skin cancer we now know that a little sunlight may instead protect us from cancer. We make Vitamin D when sunlight hits our skin--unless the skin is covered with sunscreen. Now irrefutable evidence shows that vitamin D protects virtually every cell in our bodies and may promote excellent health. Those with optimal levels of the vitamin (52ng/ml or more) enjoy a 50 percent reduced risk of breast cancer, as well as a substantially reduced risk of colon cancer, multiple sclerosis, osteoporosis, heart disease, and even risk of C-section. But supplements are easy to take. Take between 1000-2000 IU’s a day. So if you stay out of the sun or live north of San Francisco, consider a supplement. You may need a D boost to protect your health.
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