Baby Boomer Diet

Well, after the media frenzy that arose after Paula Deen announced she has diabetes, it may be a good time for baby boomers to listen up. It’s time to face the facts: being overweight coupled with poor eating habits and a sedentary lifestyle, often leads to type 2 diabetes.

Some of you early boomers who are in your sixties are long past denial, but younger Boomers may still be thinking. “I’m not getting old! I can still eat whatever I want. It won’t matter.”

It does matter. Folks approaching age fifty should definitely take a new look at their diets.

Middle age is a time for nutrients, not “empty calories’. That's where it gets tricky. When you were young, you needed more calories so your body could develop. Those “extras” like a few gummy bears, a donut, a candy bar, or that extra slice of butter bread with dinner, didn't matter when you were 17. But as a fifty year old, you really aren’t burning enough calories to keep excess weight off if you continue those dietary habits. And, those high calorie foods generally are low on nutrients, something you still need lots of.

The Mini Diet Makeover is a perfect tool to help you figure out what you're doing right and where you need some improvement. Small changes in your diet and activities can lead to improvements in your overall health; not to mention how you look and feel. So quit waiting, and start changing.

About the Author:
Rosanne Rust is a Registered Dietitian and co-author of The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies and The Restaurant Calorie Counter for Dummies. Learn more about Rosanne and how you can work with her on your own nutrition goals!

Can Chewing Food Effect your Weight?

Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.

Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat.

How long do you chew your food?

Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.

How does chewing impact your weight?

A study out of China, published in the September 2011 issue of the American Journal of Clinical Nutrition, compared the effects of chewing on calorie consumption and hormone production.

The small study observed the chewing habits of 16 normal weight young men and 14 obese young men.

The obese group was found to have a lower average number of chews per bite of food versus the normal weight group. Participants in each group had bite sizes of a comparable size, but the obese group chewed each bite an average of 15 chews per bite, while the normal weight group had an average of 40 chews per bite.

Researchers found that the participants who had a higher number of chews per bite tended to consume a lower amount of food overall. The normal weight group with an average of 40 chews per bite consumed 12% less food than the group averaging 15 chews per bite.

The number of chews per bite was also impacted hormones connected to appetite. The three hormones evaluated in this study include postprandial ghrelin (a hormone that stimulates appetite), postprandial glucagon-like peptide 1 (signals satiety), and cholecystokinin (a hormone that reduces appetite). More chews per bite resulted in reduced ghrelin concentration, increased glucagon-like peptide 1 levels, and increased cholescystokinin concentrations.

These findings indicate that the more you chew your food the more satisfied you’ll be and the more your appetite will be reduced.

Chewing Guidelines

This goes along with the common guidelines to chew your food thoroughly, eat slowly, and expect is to take ~20 minutes for your stomach to tell your head it’s full. By following these guidelines you’ll likely consume fewer calories and maintain a lower weight.

About the Author:
Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about Lisa Nelson today!

New Year- New You!

There are clear differences in how lifestyles affect health and disease over the centuries. In 1900 the three leading causes of death were tuberculosis (11.3%), pneumonia (10.2%) and diarrhea diseases (8.1%). Before the use of antibiotics and at a time when issues with sanitation presented a public health problem, leading causes of death were from infectious disease. One hundred years later in the year 2000, heart disease leads with most deaths (31.4%), followed by cancer (23.3%) and stroke (6.9%). Clearly, our lifestyle is the root of many of the metabolic disorders that result in our demise.

Weight control is certainly one of the most important thing we can work on as a nation. Not only is it important for adults to maintain healthy weights, but it is critical to set healthy examples for children or we surely may experience a generation of children who will not outlive their parents.

According to data published by the American Dietetic Association, many consumers have no idea what their own nutritional, weight or diet status is. Parents do not perceive their children’s nutritional status properly either, not recognizing the long-term health problems with overweight kids. In many cases, parents are disengaged from their kids eating habits and believe they will outgrow their weight; and they don’t know how to help.

Here's a place to start for the New Year: Start setting a good role model for all of the children around you. Here are some easy steps:

1. Don’t skip breakfast. Have a high fiber, low sugar bowl of cereal with 1% or non-fat milk every morning. Alternate days with a toasted oat bran English muffin or other low fat whole grain. Include a glass of low fat milk or real orange juice.

2. Get help. If you can’t do it on your own (and many can’t), find the help and support you need. Ask your doctor to refer you to a registered dietitian or health educator; find out what your insurance or employer covers and take advantage of all services; sign up for the Real Living Balance Program; look at any out of pocket costs as a true investment in your future (the cost of a visit with a registered dietitian is equivalent to a visit to the beauty shop or nail salon).

3. Add daily activity instead of finding ways to avoid it. Park your car and walk around town. Use the steps more at home instead of trying to conserve trips. Use your lunch hour for a 10-15 minute walk, or as the days begin to get longer, take a walk after dinner.

4. Involve your children in your activity. Start a “Saturday Morning Hike” event and allow each family member to choose a location, park, or trail.

5. Buy less processed food. The convenience of frozen, boxed, dehydrated, and microwavable foods has had its advantages, but is taking its toll on our eating habits. Purchase less. Sure a frozen bag of plain (no sauces) vegetables is great to have in the freezer, but the multitude of other high fat, high sodium frozen items is not so good. Think fresher for 2011: Browse farmer's markets to purchase local produce, find simple recipes to make cooking dinner easier, yet still healthier (like those found in Hypertension Cookbook For Dummies or Mediterranean Diet Cookbook For Dummies).

Decide now to take control of your own health. You'll feel better, have more energy, and look better. Happy New Year.

About the Author:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to Rosanne's webpage!

How to Make Heart Healthy Choices When On the Road This Holiday

Another holiday is just around the corner and while this is a wonderful time to celebrate with family and friends it can interfere with a heart healthy diet. Not only are you faced with a rich holiday meal, but you may also log many hours of travel.

Here are a few tips for how to make healthy choices when on the road.

1. Restaurants – Fast Food

I know when you’re traveling you want to get to your destination and time spent for a sit down restaurant meal does not necessarily fit in the plan. That means fast food is a likely stop. However, there are quick options that still provide nutritious fare. Select places like Subway or Quiznos and order sandwiches made on whole grain bread with lean meat and plenty of veggies. Salads are an option at many fast food restaurants, but choose wisely. Avoid salads covered with tortilla chips, fried/breaded meat, and slathered in dressing. If a drive through sandwich is your option, go with a grilled chicken sandwich versus fried.

2. Convenience Stores

I do not recommend relying on convenience stores for your meals; however, if you need a quick snack you may be able to find a piece of fresh fruit, a bag of nuts, or a high fiber granola bar to satisfy your hunger. Steer clear of the candy aisle, fountain drinks, and potato chips.

3. Travel Snacks

A small cooler of healthy snacks can save your wallet and keep you on track with heart health choices on the road. Great snack choices include fresh cut fruits/vegetables, string cheese, whole grain crackers, mixed nuts, and mini sandwiches made with whole grain bread peanut butter or lean meat. Don’t forget to include a couple ice packs and plenty of water in your cooler.

4. Continental Breakfasts

Select a whole grain cereal with low fat milk and a piece of fresh fruit. You could also opt for a yogurt and/or hard boiled egg which provide a good source of protein. When choosing breakfast, avoid sugary muffins and pre-sweetened cereals.

Eating right on the road isn’t always easy, but if you plan ahead it is doable. It is also well worth it. There are consequences to sudden spikes of fat, sodium, and sugar in your diet. For example, a king size candy bar will cause your blood sugar to spike and then plummet. This leaves you feeling a lack of energy and the need for a nap . . . or craving another high sugar snack as a pick me up. Choose wisely!

About the Author:
Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about Lisa today!

10 Easy Ways to Improve Your Families Nutritional Intake

1. Use fruit purees instead of butter or oil in baked goods. Applesauce works great and is substituted 1:1.

2. Add ground flax seeds or wheat germ to pancake mix. Also try adding applesauce or pumpkin puree to pancake mix.

3. Add pureed veggies to sauces, such as spaghetti sauce or chili. Veggies like squash and carrots blend well. Don’t want to puree veggies yourself? Try using baby food- already pureed and full of nutrition. Try it, no one will know!

4. Make zucchini muffins or another veggie based bread for snack time. For extra fun use the really small muffin tins. Watch as they disappear!

5. Buy baby carrots and put them in snack sized bags on a refrigerator shelf your child can reach on their own. Put other healthy options on this same shelf so they can help themselves. Try things like yogurt, cottage cheese, or sliced fruit. A little bit of preparation will pay off with a healthy snack for your child.

6. Cut fruit and veggies into interesting shapes or put them on skewers. Anything to make them appear more exciting will help. Offer low fat dressings to dip the veggies in.

7. Have a snack attach shelf in the pantry. Offer foods in individual snack sized bags for portion control. Things to include could be popcorn, pretzels, raisins, dry cereal, or whole grain crackers. You can even offer the occasional treat this way. If they want chips, have it in the snack sized bag to keep the portion size in control.

8. You can add fresh or frozen vegetables to many recipes you are already making. Having meatloaf? Add some shredded carrots to the mixture. Tacos? Try adding chopped peppers while browning the meat. Chili? Add extra diced tomatoes. Think outside the box and toss a handful of veggies in to increase the nutritional value of the meal.

9. Try ground turkey rather than ground beef, most people won’t even notice the difference. Scared to go cold turkey? Try mixing half and half at first and gradually make the change. You will save on both calories and fat.

10. Cook with your children. When a child helps prepare a food, they are more likely to eat it! And most importantly, lead by example. Children watch what their parents do. If you are not eating your vegetables, how can you expect your child to eat theirs?!

About the Author:Jodi Danen is a Registered Dietitian and licensed provider for Real Living Nutrition who has a passion for cooking and experimenting with foods. Learn more about here here!

Spooky Tricks to Help Keep Calories In Line

You know, as a dietitian, people expect me to always have my "food police" uniform on, especially on occasions such as Halloween or other holidays. If you've read my column over the last 17 years, you'll know that I don't own a food police costume, and I often use words like "moderation" and "realistic" when dishing out dietary advice.

I want people to be happy in their own skin, and learn how to eat well, while still honoring their own special food preferences and health. There are so many wonderful types of food in the world, how can we possibly all follow the same "diet"? Banning foods or food groups, going on a fad diet, or following a rigid meal plan, can only last for so long, and it's important to develop the skills and strategies you'll need to get through the next thirty years or so. A strategy for eating you say? Yes, adults need a strategy to maintain a healthy weight, or to make dietary modifications due to disease.

For instance, here comes Halloween: A time where stores are stocked with ghoulish costumes, and tons of candy. I usually offer advice during this month for the children, but this time, I'm offering it up for the grown-ups!

If you find your sweet tooth awakens from the dead during the month of October as you peruse stores filled with bags of candy, or "five for a dollar" candy bar specials at the local convenient mart, I hope these little tidbits will help you out:

- Calories matter. It's okay to indulge in a craving, but have a calorie-control strategy. A fun-size snickers candy bar is only 70 calories, the King-size provides about 540. Which do you think is the better choice? You may be better off buying a bag of fun-sized bars, portioning out a few, then "allowing" yourself one per day at a designated time. This will satisfy your craving, but control your calorie intake.

- Count it. Do you have diabetes but find yourself craving a candy bar? Well, some may think it's ludicrous for me to recommend that you eat one, but the reality is you have eaten one (and maybe fibbed to your doctor about it), and another day may come that you want to eat one again. The same advice applies - portion control. Diabetes management involves controlling carbohydrate and calorie intake through the day. Allow yourself a small treat, but count it toward your normal carbohydrate and calorie intake.

- Read the label. Sometimes just seeing the reality of a "how many calories are in that?" is enough to help you skip it or make a different choice.

- In addition to managing your candy intake, it's also important to keep track of everything else you eat too. The more balanced your diet is, the easier it is to avoid high-calorie snacking or random eating.

- Don't skip meals. Drink lots of water.

- Eat at least 4 servings of fruits and veggies daily. Afternoon sweet craving? Be sure you have two pieces of fruit with you at work, and eat a piece of fruit before you head for anything else.

- Plan healthy snacks. If you find you are hungry at a particular time of the day (it may be 10:30 in the morning, or 4:00 in the afternoon) be sure to have a healthy snack ready. A chunk of cheese with an apple, a cup of Greek yogurt, a small handful of almonds, or a half a peanut butter sandwich might do the trick.

Honor your sweet tooth with small portions and maintain a balanced diet otherwise. Happy haunting.

Article source: Meadville Tribune, 2011

About the Author:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to Rosanne's webpage!

Eat Less, Exercise More- Is this Working for you?

There are a variety of factors that impact your success losing weight. The results of a recent long term study shed light on the impact your food choices and lifestyle choices have on weight gain.

The Study

This study included 120,877 women and men participants who were followed for 12 to 20years. Relationships between diet, lifestyle, and weight changes were examined.

The Results

Average weight gain was 3.35 pounds every 4 years. If you are average than means you’ll weigh ~17 pounds more at the age of 50 than you did at 30. . .if you make certain diet and lifestyle choices.

The study found specific diet and lifestyle factors to contribute to weight gain.

The Impact of Diet and Lifestyle

An average weight gain of 3.35 pounds every four years was attributed to an increase in dietary intake, specifically an increased intake of potato chips (+1.69 pounds every four years), potatoes (+1.28 pounds every four years), sugar sweetened beverages (+1 pound every four years), unprocessed red meats (+0.95 pound every four years), and processed meats (+0.93 pounds every four years).

Certain dietary choices were also linked to a lower weight over the four year period, such as vegetables (-0.22 pounds over four years), whole grains (-0.37 pounds over four years), fruits (-0.49 pounds over four years), nuts (-0.57 pounds over four years), and yogurt (-0.82 pounds over four years).

Lifestyle factors than had an impact on weight change include physical activity (-1.76 pounds), alcohol (+0.41 pounds), smoking (recently quit +5.71 pounds, former smokers, +0.14 pounds), sleep (higher weight for those <6 hours or >8 hours of sleep daily), and tv viewing (+0.31 pounds per hour/day).

The Take Away

I want you to take away two things from the results of this study.

The quality of food you eat may have just as great an impact on your weight as the quantity of food you eat.

On average an adult gains ~1 pound per year. You don’t have to be average. By making diet and lifestyle changes you can prevent the gradual weight and reduce your risk for heart disease.

About the Blogger:
Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspx