04. 02. 08
WHY WE HAVE A BIG, FAT PROBLEM
Between 1976 and 1980, 15 percent of adults aged 20 to 74 were overweight. Between 2003 and 2004, 32.9 percent of adults aged 20 to 74 were overweight. That's more than double! The number of overweight children is also increasing.
We are buying more and more low-fat or no-fat foods. Artificial sweeteners are used by a mojority of people, and are found in over 5,000 products. Shouldn't the obesity rate be going down instead of rising?
In my opinion our "big fat" problem has three main causes:
1. Super-size servings -
If you eat out, as many of us frequently do, you are aware that serving sizes during the past 30 or 40 years have increased. It appears that both appetites and girth have grown accordingly. If you look at the USDA Food Pyramid you will see a big dsicrepancy between a "normal" serving and what you are usually served at restaurants.
2. Soda addiction -
In the last 25 years soda consumption in the USA has doubled. A regular can of soda contains 10 teaspoons of sugar. Besides causing weight gain, soda pop contains acid which erodes tooth enamel and leaches calcium from bones. It dehydrates and actually creates more thirst. If you must have something carbonated, try Seltzer, which has no sodium, and add a splash of fruit juice for flavor. What about diet soda? Keep reading!
3. Sweets addiction -
Last but not least is an addiction to sweets, whether they're natural or fake. Of course you know that excessive sugar will put on the pounds. While artificial sweeteners have zero or few calories, many studies have shown that can also put on pounds. The main reason seems to be that because they taste so sweet they increase the desire for more sweets, and provide an excuse to eat them. Some people think that because they put a packet of Nutr-Sweet or Splenda in their coffee, it's ok to have a cinnamon roll or candy bar.
Addiction to sweets is hard to break. Can you go one day without indulging in something sweet? How about ten days? Do you find it hard to say no when offered cake, cookies or candy? Is dessert your favorite part of the meal? Part of the reason it's hard to cut back on sweets is that they are hidden in everything from salad dressing and sauces to soup and crackers. Besides sugar, look for sucrose, dextrose, maltose, fructose, corn syrup, HFCS (high fructose corn syrup), etc. Artificial sweeteners also have many names, and be sure to look for sugar alcohols such as Sorbitol, Xylitol, etc. as these can cause diarrhea in some people. Be wary of low fat foods, too, as they are often loaded with sugar or sweeteners to improve flavor. To stay away from sweets, avoid pre-made, packaged products. The more you stay away from sweets, the less you will crave them. If you have ever cut back on salt, you probably now find many foods too salty. The same thing happens with sweets. You many not even want that piece of chocolate cake. I repeat. The trick is not to keep feeding your sweet tooth, but to deprive it. And remember, fakes only fuel it!
How do you break sugar addiction? You can cut back gradually on sweets by using less and less in your coffee or tea. When you do have a sweet treat, make it small and savor it slowly. You might try unprocessed sweeteners such as honey, maple syrup or molasses which do have some nutritional value. You can also satisfy your sweet tooth in a healthy way by eating fresh fruits and vegetables such as carrots, sweet potatoes and beets.
To summarize, the way to cut pounds is to cut down serving sizes, cut out soda, and cut back on sweets. Good luck!
Rubriky: What's New
02/02/08
What's Your BMI?
Do you have a healthy BMI?
BMI, or Body Mass Index, lets you know if you are at a healthy weight. Here's how to determine your BMI. (Got your calculator handy?)
The formula is: Weight in pounds times 703. (Mine is 97 pounds X 703 = 68,191)
Divided by Height in inches, squared (Mine is 59" X 59" = 3,481)
My BMI = 19.59 (68,191 divided by 3,481)
What is considered a healthy BMI? Here's the breakdown:
Below 18.5 - Underweight
18.5 - 24.9 - Ideal weight
25 - 29.9 - Overweight
30 - 34.9 - Obesity Class I
35 - 39.9 - Obesity Class II
Over 40 - Extreme Obesity Class III
Note: Athletes or body builders with a lot of muscle, which weighs more than fat, can have a higher BMI without being overweight.
So why should you care about your BMI? Obesity is linked to diabetes, heart disease, high blood pressure, stroke, certain cancers and many other health problems. Those with a BMI over 30 have a 50 to 100 percent risk of death compared with people of normal weight.
In a few days I'll post an article on why I think there are so many overweight people nowadays. If you don't believe there are a lot of hefty people, go sit on a bench at the Mall and watch them walk by.
Categories: What's New
10/28/07
WHICH CAME FIRST, THE CHICKEN OR THE EGG?
It doesn't really matter. What does matter is that 95% of the eggs sold in the U.S.A. come from chickens living in crowded warehouses filled with wire cages, about the size of a file drawer, and stacked on top of each other. Picture this! Each cage houses five or more hens. Each hen has less space than a sheet of notebook paper...not enough room to spread her wings, and not high enough to completely stand up. Excrement falls through the upper cages onto the chickens in the lower ones. Before being caged, their beaks are partially cut off with a searing hot knife, without anesthetic, to keep them from pecking each other to death. To force molting and increase egg production, food is sometimes restricted or withheld for ten or twelve days. Many chickens become diseased or have broken bones from poor nutrition and lack of exercise. After 16 to 18 months in the cage their egg laying ability diminishes and they are sent to slaughter houses to become "compressed chicken", used in products like chicken nuggets or chicken soup.
Instead of buying "ordinary" eggs, a better choice would be eggs labeled "cage free." However, that term can also be misleading. These chickens are not cooped in wire cages, but are crowded into one large building, perhaps with one tiny opening to the outside which might as well not be there. (Dont let a picture on the egg carton of a chicken pecking away in a field fool you).
The best choice is "free range" meaning the chickens are allowed to roam, and "certified organic" which means the chickens are fed organic feed and not injected with antibiotics.
What about "Omega-3" eggs? They probably don't contribute enough Omega-3 fatty acids to make much difference in your diet. Just because the hens were fed special food doesn't mean they were treated humanely.
Your best bet is to purchase eggs raised like they used to be, on a family farm. Fortunately in the Quad Cities we can do that. Hy-Vee carries "Farmers Hen House" eggs from chickens raised without pesticides or antibiotics on Amish and Mennonite family farms near Kalona, Iowa.
Although you'll pay little more per egg, free-range eggs are less likely to be infected with salmonella, are more nutritious, taste better, and you won't be contributing to the pain and suffering of the millions of hens raised in over-crowded warehouses.
Categories: What's New
10/23/07
YOU'VE GOT TO HAVE SLEEP
There are a few things we must have to keep alive...like food and water, air, and sleep. Although you aren't aware of it, while you sleep your body and brain are very busy. You probably know there are five stages of sleep. The first three are preliminary to stage four, which is deep sleep, and stage five which is Rapid Eye Movement (REM), or "dream" sleep (which you may, or may not remember). During stage four there are things going on in your body to restore your physical health, and stage five is necessary for your mental/emotional health. A cycle usually lasts 90 to 110 minutes.
Are you having trouble losing weight? If your attempts to diet and exercise end up as a "lost cause" instead of lost pounds, it could be you aren't getting enough sleep. There are two hormones that affect your appetite. Grhelin makes you feel hungry, and leptin signals when you are full. Lack of sleep increases grhelin and makes you want to eat when you don't really need to. Lack of sleep decreases leptin, which makes you want to keep eating when you have already had enough.
Another important hormone is melatonin which is manufactured during total darkness. Besides helping you sleep better, melatonin releases growth hormone, which is important for strong muscles and bones, a good immune system, and other important health factors. I have improved my sleep lately by wearing a light-blocking sleep mask. Another tip is to avoid turning on the light if you get up to go to the bathroom. For me, this has made it easier to go right back to sleep.
A common robber of quality sleep is Sleep Apnea, when breathing stops for several seconds. It is caused by airway constrictions such as nasal congestion, deviated septum, large tongue or tonsils, or any anatomical condition of the mouth, throat or nose that blocks the airway while sleeping. Ninety percent of the people with Sleep Apnea don't know they have it. Some of the signs of Sleep Apnea are frequent waking during the night, waking up in a sweat, dry mouth, and daytime tiredness. A bed partner is often the one who notices the loud snoring, repeated silences, and snorting or gasping in an attempt to get air.
Sleep Apnea is a serious condition because it can lead to high blood pressure, heart attacks, strokes, depression, memory problems, and other physical and mental problems. If you are a snorer, or awaken often during the night, or feel tired or sleepy during the day, it might be a good idea to talk to your doctor about scheduling a Sleep Apnea test. Proper diagnosis and treatment could add life to your years, and years to your life.
Categories: What's New
08/05/07
SALBA, The Most Powerful Whole Food
As a subscriber to many alternative/integrative health publications, I get tons of mail promoting all kinds of pills and potions. Most of it I read and toss, but one recently got my attention. It was all about SALBA, and I was impressed enough to read more about it, then try it.
WHAT SALBA IS: A tiny, light tan seed related to chia seed. (Yep, like in Chia Pets)
WHAT SALBA CAN DO: (Based on clinical studies)
Reduce inflammation (C-Reactive Protein)
Reduce blood pressure
Improve blood coagulation...similar to aspirin
Improve control of diabetes
WHAT SALBA CONTAINS: (per 2 tablespoons)
4.1 grams fiber
Over 2,400 mg of Omega-3 fatty acids (more than flaxseed!)
Vitamins A,C, Thiamin, B2, B3 and B6
An abundance of minerals and trace elements
SALBA HAS, GRAM FOR GRAM:
1.5 times more magnesium than broccoli
1.1 times more fiber than all-bran
2.5 times more protein than kidney beans
8 times more Omega-3 fatty acids than salmon
3 times more iron than spinach
2 times more potassium than bananas
3 times the antioxidant strength of blueberries
6 times more calcium than milk
With only 46 calories per two tablespoons (one serving), SALBA is an easy, low calorie way to supplement one's diet with health enhancing nutrients.
Read more about SALBA at http://www.salbausa.com
SALBA is available at some Health Food stores, or can be ordered online. Try one of the following: http://www.northstarnutritionals.com or http://www.naturalguidance.com.
Categories: What's New
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