What you eat and weight control

A recent study by Harvard researchers found that what you eat can have an effect on weight gain and weight loss.

Foods that were consumed daily and added the most weight gain were:

1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats

Foods that were consumed daily and added the most weight loss were:

1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains

One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.

Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.

Here are some tips to incorporate more of the healthier foods from above into your eating habits:

1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.

2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.

3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.

4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.

5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.

6. Try nuts as a snack instead of sweets.

7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.

8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.

The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.

Healthy aspects of summer

Summer provides unique ways to improve health. Here are some things to enjoy and take advantage of during this time of year.

Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.

More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.

Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.

Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.

Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.

Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.

Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.

New MyPlate icon

As you may or may not know, the USDA Mypyramid graphic that we have been familiar with for the last several years has recently been updated to the new USDA MyPlate graphic.

This graphic looks like this:



There are still 5 food groups, but some have changed names. Meat and beans is now protein and milk is now dairy. The oil group (yellow strip on Mypyramid) has been taken off. The messages that accompany the food groups are still the same. It is still recommended to get half of your grains from whole grains, vary your veggies, focus on fruits, get your calcium-rich foods, and go lean with protein.

There are seven key consumer messages from the 2010 Dietary Guidelines that are used with the MyPlate graphic.

They are:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
● Drink water instead of sugary drinks.

The USDA has developed a new website for the MyPlate graphic. The website allows you to develop a personalized plan, find sample menus, recipes, and find out other information about the new MyPlate graphic.

More information will be forthcoming about the USDA MyPlate icon.

Ice cream and other frozen summer treats

The American Institute for Cancer Research (AICR) recently published an article in their summer 2011 newsletter about summer frozen treats. Here are some ways to distinguish between these desserts and how healthy they are.

1. Ice cream - typically the highest in fat of frozen treats. Some brands can have up to 18 grams of fat and 150 calories per serving (1 serving is half a cup and we tend to eat much bigger servings than that).

2. Gelato - Italian ice cream that tends to be lower fat because it's made with more milk and less cream. It is more dense so the amount of calories is similar to ice cream.

3. Frozen custard/soft serve - less fat typically than ice cream, but has eggs added in for a richer flavor. It is also more dense, like gelato. Soft serve is usually frozen custard.

4. Light and low-fat ice cream - light ice cream has at least 50 percent lower fat or 1/3 lower calories than regular ice cream. Light doesn't always mean healthier, one brand's version of light may be similar to the regular version of another brand. Low-fat means that it has no more than 3 grams of fat per 1/2 cup serving. Some may have more sugar (depending on the flavor and additions), which adds more calories.

5. Double, triple, slow, and smooth churned - churning creates a creamier product with less fat. They also tend to be lower in calories.

6. Sherbet - a mixture of sorbet and ice with extra milk fat and sugar.

7. Frozen yogurt - low in fat or even fat-free and made with yogurt instead of cream.

8. Sorbet - a fruit puree, made from whole fruit with added sugar and usually contains about 110 calories per half cup.

9. Frozen whole fruit bars - some may contain nothing but whole fruit which keeps the calories low and contains some nutrients from the fruit. Some can have as few as 30 calories. Read the ingredient list to see what's been added to the fruit bar.

Regardless of what you choose, make sure you compare the nutrition labels between different types of ice cream or brands. Pay attention to the serving size, calories, and fat. Calories and fat can add up very quickly when serving sizes increase. If you are ordering a frozen treat from a restaurant or ice cream shop, get the smallest size possible.


Source: AICR Newsletter, summer 2011, issue 112, page 5.

Healthy summer traveling

Guest blog by Bethany Schindler

It’s time for those much anticipated summer vacations! Here are a few tips for staying healthy and playing it safe:

Travel Safely – Whether you are driving or flying to your destination, be safe. This includes obeying speed limits, wearing your safety belts (in the car and plane), and being aware of your surroundings. If you are traveling long distances in a car, it is best to have someone with you or take frequent breaks for rest to avoid falling asleep at the wheel.

Recharging – Everyone needs a break from the stress of everyday life and a vacation can help us recharge. Be sure to ENJOY your vacation. As hard as it may be, don’t think about your obligations at home and at work while you are away. Living in the present is about enjoying each moment, which is something we should all be doing.

Healthy Eating and Physical Activity – Going on vacation doesn’t mean you have come back weighing 5 pounds more than what you did before you left. Of course we all want to indulge, but the key is moderation. Enjoy things you would not eat at home, but do it sparingly. In hot weather, large meals can also act as a stressor on your body so be sure to limit yourself. Also, pack snacks and meals in a cooler if you are traveling by car. This way you will have healthy options at your fingertips and will be less likely to stop at that fast food chain. Finally, work in some physical activity during your time away. Many locations have outside adventures that can count for our daily physical activity. Take advantage of what is offered at your location.

Protection from the elements – When vacationing in hot climates it is important to protect yourself from the sun and heat. Be sure to carry plenty of sunscreen, lip protections, and water with you at all times. If you are traveling closer to the equator, be sure to apply sunscreen more often, as you are more likely to develop a sunburn. Also, take some time inside away from the heat and be sure to stay hydrated. This will help protect you from developing a heat related illness.