High Blood Pressure and Weight Issues with Children

According to a recent study by Dr. David Kaelber of Case Western Reserve University in Cleveland and Harvard Medical School over 1 million US children have undiagnosed high blood pressure. Two million are already diagnosed.  Many are as young as five years old. This condition is driven by the continual rising rates of obesity in children.

Obesity can stem from unhealthy eating early in life. Unfortunately eating habits are probably learned from uninformed, over worked and frazzled parents. But what’s a parent to do? 

Sunday Brunch

Earlier this week Elaine wrote about mindful eating and how it helps with weight loss. Sunday brunch is a great time to make a delicious meal, such as Spinach and Sun-Dried Tomato Frittata , and share it with with friends or family. Take the time to eat slowly, enjoy your company and savor the flavors of the delicious food prepared.

A complete nutritional profile of this recipe is available. The analysis is for the frittata, 1 slice of whole wheat bread and 1/2 cup berries. You can also save this recipe to your Nutrition Data pantry for future reference.

 

Stressed = Desserts (Stress Eating)

Stressed spelled backwards is desserts. How many times have you a headed for the Hagan Das or another dessert when stressed out? 

I'm going to discuss one important aspect of stress eating. It should be a significant step to managing it. The fact is sometimes we set ourselves up for stress eating by the way we eat throughout the day. I often see clients eat unhealthy, unbalanced and inadequate amounts of food for their caloric needs. By eating like this it makes you more vulnerable to stress eating at night.

In the example below I purposely exaggerated the amounts of carbohydrates (they are cleverly disguised in processed foods) and the unhealthy food choices to make some points.

Think about this:

The Pita Chip

It can be hard to pass up tortilla chips as a snack, but a crunchy, low fat, low calorie alternative is the pita chip. Try Whole Wheat Pita Chips with Garbanzo Bean-Cumin Dip as a snack or add vegetables and have it for lunch. The pita chips alone are only 85 calories and 1 gram of fat per serving!

A complete nutritional analysis of this recipe is available. You can also save this recipe to your Nutrition Data pantry for future reference.

Do Energy Bars Help You Lose Weight? - Part 2

Yesterday I brought up the discussion of energy bars and how they relate to weight management.  (To view yesterday's blog, please click here.)

Today I will be showing you how to scrutinize the ingredient list on an energy bar for maximum nutrition and weight loss benefits. This is what you want to look for on the label of a nutrition bar:

Workout Excuses Diffused!

We all have moments of weakness where we try to talk ourselves out of working out. The important point  is not to dwell on our lack of motivation that day, but rather the task at hand. Temporary sacrifice and a little hard work will pay you big dividends in the long run. If you ever feel any of the following thoughts start to run through your mind, use these “excuse busters” below to diffuse that negative mindset.

Cook Once, Eat Twice

One way to stay in control of what you eat is to prepare your own meals. Today with everyone's busy schedules that is not always an easy task, so if you have the opportunity to cook once and eat twice you are helping yourself stay on your path to weight loss.

Roasted Vegetable Ragu is a low calorie, high fiber dish, and it can be used in many ways. It is filling as a main dish or as a topping for pasta or rice. It is also a colorful side for fish or chicken, or satisfying as a snack. You will definitely be able to get more than one meal out of it - so cook it once and eat it twice!

Click here for a complete nutritional profile of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference.

Do Energy Bars Help You Lose Weight? - Part 1

Many “energy” bars are nothing more than glorified candy bars. The attraction is the word “energy.” According to the FDA, the word “energy” on any label means that the food item supplies calories to the consumer.  Eating it will not necessarily make you more energetic!  This is great marketing, but misleading to a consumer.

So do these bars help you lose weight?

Burn Fat Fast: Tabata Intervals

So now that you know what Tabata intervals are all about and how they work, we can get into the nuts and  bolts of what they look like in action!

Here is one of my personal favorites that you can take anywhere…

Start with a 5 minute warm-up
- Choose any combination of lunges, jumping jacks, planks, chops, and push-ups

Next complete a 4-minute Tabata Interval: Example below

Recipe: Spicy Grilled Chicken and Green Onions

Spicy Grilled Chicken and Green Onions is a low calorie dish with less then 300 calories per serving! It is also low in Sodium and a good source of Vitamin B6, Selenium, and Protein.Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference

Serve this recipe with a side of veggies and brown rice for a complete healthy meal. Double the recipe to have extra chicken to add to tomorrow's lunch or left-overs for a quick dinner.

Mindful Eating=Weight Loss, Better Digestion, and Less Stress?

What is one little thing you can do to lose weight?  Simply eat more slowly.  Yes, we're back to the tried and true fundamentals of eating- because they work.

The core basics of the old behavior modification techniques are being ignored in today’s fast paced world. They may be not be the cutting edge ways to lose weight but the fact is they do impact portion control. Check out any new weight loss magazine/book. Behavior modification techniques are still being emphasized by weight loss authorities. Even Dr. Phil highly encourages them. Every continuing education seminar on weight management I attend still endorses these basic tenets for weight loss. Like I said, this is not cutting edge stuff.  One of these most successful behavior modification techniques is to eat slower.

Do you really eat less food if you take more time to consume your meal?

World’s Best Weight Loss Interval

Is there really one interval that trumps every other fat burning circuit out there?

I have seen all sorts of mathematical equations and research advising exercisers to work intensely for a specified amount of time and then likewise for the rest period in between sets. Some intervals prescribe longer working sets to rest periods while others choose shorter time-based exercises with a longer recuperation.

Believe or not most of them actually work… just to varying degrees.

So getting back to the question of is one particular interval more effective than all the rest – the answer is yes!

The Best of the Best
The most powerful interval you can do to burn body fat quickly is to complete what’s called the

Recipe: Tuscan White Bean Salad with Spinach, Olives and Sun-Dried Tomatoes

A colorful dish for lunch or dinner Tuscan White Bean Salad with Spinach, Olives and Sun-Dried Tomatoes is low in cholesterol. It is also a good source of protein, Vitamin A, calcium and manganese, and a very good source of Vitamin K. Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference. The nutritional analysis is for the salad only.

The Italian Vinaigrette from this recipe will add an additional 184 calories and 20 grams of fat, so you may opt to use a fat free vinaigrette instead.

Time saving tip: Used canned white beans, or any bean you like, in place of cooking dried beans.

.

Weight Loss, the Real “Treat!”

One notion I hear repeatedly with clients is that indulgent foods are considered a “treat.” For example: “I had a difficult day, I deserve a treat."  Or..."I don’t go out to eat often so when I do it’s a real treat.”  You get the idea. The problem is if you say this often enough it becomes an internal belief system. You start believing excessive eating is a treat at the expense of your weight, health and self esteem. Then, when you are trying to lose weight you feel deprived, because you don’t get to "treat" yourself regularly. Or maybe the goodies become a problem because you don't see the results you want on the scale. So what's the solution?

Ways to make ANY diet more effective

As a nutritionist, I naturally focus on the nutritional aspects of weight loss: calories, fat, sugar, fiber, glycemic impact, and so on.  But as any successful loser knows, the dieting game is at least half mental.  A new book by Judith Beck (The Beck Diet Solution: How to Think Like a Thin Person) zeros in on the all-important behavioral and cognitive aspects of weight loss. 

Beck's motivational exercises and strategic tips aren't exacly revolutionary (see Jim Foster's summary on The Diet Blog) but if you are looking for some tried-and-true advice on the head-game of weight loss, this book might give you the edge you need to negotiate around the pitfalls of dieting.

I particularly like Dr. Beck's insights on hunger and cravings.

Set, Reps, and Gym Speak

Sometimes when you're reading through a fitness magazine or article you'll see a bunch of words that you may not necessarily understand. Since most of those words are more than likely vital to what is required to make the workout program effective, I thought it may be a good idea to define some of the most popular terms and slang that trainers and fitness enthusiasts shout out while they are training.

This is meant to be only a partial list and you are more than welcome to add some of your favorites for everyone to benefit from.

Top 10 Most Popular Exercise Terms:

Recipe: Pasta Shells with Halibut and Oven Roasted Ratatouille

Oven roasted ratatouille is a mixture of fresh vegetables that adds a good amount of fiber to this great fish dish. Pasta Shells with Halibut and Oven Roasted Ratatouille is an easy to prepare meal for just under 400 calories. Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference

If you don't have shells handy any type of small pasta will work with this dish - farfalle, orechette, rotini or penne are all great substitutions.  Additionally if you can not find halibut you can use any type of lean, flaky fish such as flounder or or sole. 

Is Your Job Sabotaging Your Weight Loss Efforts?

Does your job make it difficult for you to eat healthy and/or lose weight?  You're not alone. 

The Mercury News in California recently highlighted the topic of truck driver health and fitness. This article focused on truck drivers, but couldn't this be applicable to just about any career?

Are You Skinnyfat?

Ectomorphs unite, it's time to take back your body!

Before we figure out how to do that though, what is skinnyfat? An even better question might be, "are you skinnyfat?"

Skinnyfat refers to a person whom appears to be thin at first glance but after closer inspection they are actually a little softer than their clothed frame reveals.

There are many people out there tormented by this ectomorphic issue. Ectomorphs are people born with a thinner bone structure and are typically leaner. They don’t put on weight as easily as their endomorphic counterparts, and they typically don’t carry as much muscle as the third body type (somatotype), mesomorphs.

What ectomorphs do have to worry about as they age though, is the fact that although they have a higher than average metabolic rate they also have

Recipe: Spaghetti with Mushrooms, Zucchini, and Tarragon

As the summer gardening season has come to and end a great way to use up your leftover zucchini is with Spaghetti with Mushrooms, Zucchini and Tarragon. This low-fat dish serves up with 6 grams of fiber making a very satisfying meal. Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference. For a different flavor experiment with soba noodles.

Is Juice Bad?

Fruit juice is not as bad as soda and other high fructose corn syrup beverages, but we could do much better.

New studies indicate that children in all U.S. age groups are gaining too much weight, even babies. There’s a lot of publicity around excess sodas and sugary drinks contributing to our current childhood and adult obesity rates. But there’s another beverage that’s frequently over looked.

Recipe: Peel and Eat Hot Pepper Shrimp

Peel and Eat Hot Pepper Shrimp eaten alone is a low-fat and low-carb recipe with a lot of spice. To help balance out the heat in this dish add some brown rice. One 1/2 cup serving will add 108 calories, 1gram of fat and an additional 2 grams of fiber. Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference.

Recipe: Beet Carpaccio with Goat Cheese and Arugula

The pigment that gives beets their amazing color, betacyanin, is an excellent cancer fighting agent. Beets are also an excellent source of Folate, which is especially important for pregnant women. So try this nutrient packed dish of Beet Carpaccio with Goat Cheese and Arugula. Click here for a complete nutritional analysis of this recipe. You can also save this recipe to your Nutrition Data pantry for future reference.

The Infamous Magic Bullet

Still seeking the magic bullet when it comes to weight loss? We all want to lose that extra weight by tomorrow, right? (Please check out Secrets of Weight Loss for some sobering truths). Well, no magic here. I can offer a tool that when used honestly and consistently, gives you the magic.  It’s been statistically proven in numerous studies since the 1970’s to be beneficial in attaining weight loss goals. Every single weight loss seminar I’ve attended insists on it because it works!  It’s called the food diary. 

Disappointed?  Over all the years I’ve been consulting, the most successful clients are those that commit to using a food diary. Ok, now stop whining!

Cutting Edge Weight Loss

The New England Journal of Medicine just recently published the first and only long term study on major surgery techniques for weight loss, which was done in Sweden.  (Read the full report on MSNBC)  This is not my favorite way of seeing people get control over their weight.

Reader Question: Is Working Your Arms a Waste of Time?

Last week I got a question from one of my readers who asked, “Is there even a need to individually isolate and train arms anymore?  I feel like making time for arms bogs down my workouts the most.”

Good question! Most people who are trying to lose weight never stop to think about the exercises they are currently doing that are actually holding them back from seeing even greater results.

Answer: I have to

Time to think about fall foods

One food that always reminds me of fall is oatmeal. On a cool, crisp morning nothing is better than a hot bowl of old fashioned oats and the health benefits make it even tastier! Oats provide fiber that lowers cholesterol and that can reduce the risk of heart disease. Eating oats regularly may reduce insulin resistance and help stabilize blood sugar. There are even some researchers looking into whether oats help stabilize mood.

This recipe for Old-Fashioned Oatmeal with Apples, Raisins and Honey-Toasted Walnuts is a great dish to start your day and it will provide you with 6 grams of fiber and 9 grams of protein. This is a great addition to any weight loss plan - see how it can fit into yours.

Some time saving tips: Skip the first steps of roasting the walnuts and just add them along with the honey to the oatmeal once it is cooked. This dish makes 4 servings so one way to make sure you have breakfast for a few days is to keep your leftovers in a tightly covered pot or container in the refrigerator and when you are ready you can out your serving, add a little bit of water and heat.

Sweet treats while working on weight loss

It always seems to be that as soon as one decides to begin on the weight loss journey they find themselves craving all those foods that they have just banned. Allowing yourself to have your indulgences, on occasion, is the way to go to keep your sweet tooth satisfied while not sabotaging your weight loss efforts. I came across this recipe for a Chocolate-Hazelnut Pudding and thought it would be a rich, sweet treat to try, something that would normally be on the banned food list for most dieters.

Although this dessert is higher in calories than your store bought 100 calorie snack pack pudding it is made fresh with 2% milk and dark chocolate so you are getting some great nutritional benefits. The milk provides you with 143mg of calcium, which helps with bone growth, and the dark chocolate provides you with antioxidents and also helps boost HDL cholesterol. Also, if you are using chocolate that is 70% cocoa and higher you can give yourself an extra 3g of fiber per serving!

Biggest Loser Breakdown: How to Lose 31lbs in 1 Week!

So when you see someone like Jerry last week from the Biggest Loser lose an insane 31lbs in only 7 days does that motivate you or totally discourage you on your own personal weight loss battle?

I thought I'd add a little insight into how someone like Jerry is actually able to lose 31 lbs in one week – it’s simpler than you think.

True Confessions of a Soda

I recently saw something in the grocery store that rather surprised me. I noticed a certain popular soda brand with added minerals. Is the soda industry getting wise to us nutritionists?

For years we’ve been saying that when too many sodas are consumed it depletes minerals from our bones. Sodas make our bodies very acidic.  To compensate for this the body pulls needed minerals directly from our bones to neutralize our PH balance. A popular soda company has added extra minerals to one of their soda formulas. Actually it’s very clever marketing. Are they thinking of our health or simply “fessing up” to one of the problems of consuming too many sodas? It’s probably better to consume the sodas with minerals, it certainly doesn’t hurt…and it just might help a little. Just remember that fruits, vegetables and whole foods are still the best way to get our vitamins and minerals - plus they help to balance out our PH. Check out the Nutrient Density Indicator for sodas. I think most of us know what sodas are mostly made of and that they lack good nutrition.  For alternatives you might want to check Nutrition Data’s Better Choices for healthier alternatives to sodas.

In all the years (over 20) that I’ve been consulting in weight management those that consume daily sodas (even diet) simply don’t seem to lose as much weight as those that drink mostly water.