obesity + bloggin', dogs + exercise, and new IRL blog friend!

A new study published in the Journal of Medical Internet Research finds that people who spend more time on the computer have a higher risk of obesity, even among those exercising “enough” during the week.  Three categories of internet time were set: none, low (less than 3 hours per week), and high (more than 3 hours per week). People falling in the highest levels of computer use (more than 3 hours per week) were 1.5x more likely to be overweight and 2.5x more likely to be obese when compared to people who don’t use the computer at all [1].

Advice? Aim for 250.

The American College of Sports Medicine recommends people spend 150 minutes per week exercising and 250 minutes per week if they want to lose weight [1].

Really? 3 hours a week is a lot? No wonder I want to lose weight! ;)

And for us dog lovers, some wonderful news!

The average dog owner gets more exercise walking their pets than someone with a gym membership. The average dog owner exercises their pet 2x a day for 24 minutes each time – 5 hours and 38 minutes a week. In addition, the average dog owner takes their pet on three long walks a week, adding on another 2 hours and 33 minutes of activity [2].

Those without dogs spend a mere 80 minutes per week at the gym or heading out for a jog. However, 47% of non-pet owners admit they do absolutely NO exercise [2].

And who’s happier? A whopping 86% of dog owners reported enjoying the time they spend walking their dogs while a mere 16% reported enjoying their time spent at the gym [2].

I almost wish I owned a more athletic breed of dog. Lily is athletic for a bulldog, but that isn't saying much...

And last night (after boot camp, no less!) I met a fellow bloggie for a beer (go check her out, her blog is pretty awesome!). And we have a freakish amount in common...

- both named "Nicole"

- she is from Tulsa, I am living in Tulsa

- both RD's!

- both have important people in our life named "Rob/Robbie"

- both 24

Crazy, huh?! It was great to talk and network with another RD! Thanks for meeting with me, Nicole!! Safe travels back to Cali!

Questions:

Have you ever met a "blog friend" IRL (in real life)? Maybe at FNCE or somewhere similar?

If you are a pet owner, how many times a week would you say you walk your dog?

How many hours a week, realistically, do you spend online blogging/Facebooking/emailing friends, etc. (non-work related, basically)? 

I would have to say I spend at least 9 hours a week online/blogging/emailing/Facebooking in a week -- most of which takes place on the weekends. Eek! 

And we walk Lily about 5 times a week for 20 minutes a pop...failing on that one, too!

[1]. Main, Emily. Overweight? Blame the Internet. MSNBC. November 29, 2009.

[2]. Average dog owner ‘gets more exercise than gym-goers’. Telegraph. November 27, 2009.

Recipes and Reform

Boy, do I have a treat for you all today! Go to Gina's WW Recipes for some WONDERFUL and EASY recipes to try! My patient load is light today and I was able to spend some time perusing her blog this morning, saving TONS of recipes I'd like to try! If you enter your email address into her FeedBurner, you'll never miss a great recipe delivered right to your inbox!

Today for lunch I ordered take-out from Chili's Guiltless Grill (our microwave at work is still on the fritz)...the Buffalo Chicken Sandwich to be exact. It was really good! I was feeling great about my "Guiltless Grill" selection until I learned of the sodium...over 2,300 milligrams! Ahhh! At least the sandwich was only 386 calories, 7 grams of fat, and contained 9 grams of fiber??? :-/ Disappointing, Chili's! Very disappointing! I've also been reading Gina's blog, which has probably made me hypersensitive about sodium levels...which is a good thing!!!!!

Today for a snack I tried the Kay's Naturals Honey Almond Protein Cereal (gluten-free). I love the crunch of a cereal, but would be interested to see if the crunch held when served with milk (I ate the cereal plain). Most gluten-free products are "airy" in taste, weight, and texture...and the Kay's Naturals products are no exception. Though I should mention, I am a fan of the "light-weight" nature of gluten-free products...less bloat, I feel. The Honey Almond Protein Cereal is lightly sweetened, nothing over-powering which I prefer. Again, the portion size is excellent and one serving contains 100 calories, 3 grams of fiber, and 9 grams of protein! Nice work, Kay's Naturals...I am LOVING your products! Thank you!!

And in the news...a feather in the caps of those like myself in prevention...

A new poll for American's Health and the Robert Wood Johnson Foundation shows the majority of Americans consider disease prevention the MOST important element of health care reform.

The US Department of Health and Human Services aimed to reduce obesity rates to 15% in every state before 2010 (baaahahaha!). However, the trend is showing movement in the opposite direction -- obesity rates continuing to rise. As of 1991, no US state had an obesity rate over 20%. Today, only Colorado has an obesity rate under 20%.

In playing devil's advocate I have to propose...DO we (as a nation) want to change, or are we just sick and tired of our ill-fate if trends continue? 

If you had to take a side in this debate, what do you feel is consensus for the nation as a whole: 

a) improve health through prevention (nutrition, exercise, and preventative health care)

--OR--

b) continue Western medicine of treating the disease and not the problem

Weight...or height?

Is trying to control our country's height just as plausible as trying to control our country's weight? Maybe so.

Economists estimate that excess weight accounts for 9% of the U.S.'s medical spending. And while there's no similar figure for height, it is clear that both obesity and short stature cause similar economic strain [1].

Whatever the reason as to why, higher weight and lower height are associated with chronic disease, low wages, and poor educational attainment. In the US, the shorter you are the higher risk you're at for developing coronary heart disease, diabetes, and stroke. Women weighing more than 212 pounds at 5'4" tall are paid up to 9% less for their work, for example. According to survey data collected from over 450,000 adults suggests that male college graduates are, on average, more than an inch taller than men who never finished high school [1].

Is the reshaping of America both a war against fatness and shortness? How can one increase stature?

Height is not only genetic, but nurture and nature-related. Exposure to malnutrition, infectious disease, chronic stress, and poverty can abbreviate children's proper growth and height. Promoting foods which are low in calories and high in micronutrients, such as fruits and vegetables, is one feasible option. Increasing and improving education as a means of decreasing poverty and environmental stress is another. And of course, access to quality health care providers to improve prenatal and postnatal care is imperative [1].

This information is simply food for thought...and a topic that peeked my interest. Or maybe we should just throw everyone on growth hormone and run a blow-out sale on bariatric surgery!!

Kidding.

Yesterday checked out like so...

Breakfast:
1 cup steel cut oats, prepared (2 carbs)
1 Tbsp pumpkin butter (1 carb)
1/2 tsp turbinado (0 carbs)
     Total: 3 carbs

Lunch:
1 slice Buffalo Chicken Lasagna (2 1/2 carbs)
1 2% string cheese (0 carbs)
apple (1 carb)

     Total: 3 1/2 carbs

Snack:
6 ounces fat-free yogurt (1 1/2 carbs)

Dinner:
1 serving Chicken Tamale Casserole (2 1/2 carbs)

     Total: 2 1/2 carbs (low)

Snack:
4 peanut butter crackers (1 carb)

10 more days of being a diabetic...I can DO IT!!!!! Though, I am yet to look up the carbohydrate content of the INCREDIBLE pumpkin spice cappuccino I mixed with Dark Roast coffee this morning. It was worth the splurge though, I swear!!

Gina, CandidRD, is having a great give away on her site. Go here for more information!

[1]. Engber, Daniel. The Fat and Short of It. The New York Times. October 15, 2009.

childhood beverages

Study finds that girls consuming two or more 8-ounce servings of sweetened beverages a day at the age of five were “more likely to be overweight than were girls classified with lower intake over the study period.” Those drinking more than two servings of sweetened beverages at age five had a 53.9% chance of being overweight by the age of 11 [1].

The authors did not, however, find a link between milk or fruit juice consumption and weight status over this ten year data collection period [1].

Possibly of most importance was the finding of increased sweetened beverage intake over time. Those girls at the highest intake of sweetened beverages at the age of five had significantly higher intakes from age 7 to 15 compared to those drinking one serving of sweetened beverages a day or less. Consumption remained the same for those girls consuming one to two servings a day of sweetened beverages [1].

What to take away from this study is most certainly pushing water and low-calorie beverages with children. Habits and food preferences are instilled at a young age – don’t set your children up for a lifetime of weight struggles. Consider also the caffeine and sugar content of beverages as well, and how those contents can affect sleep, dental hygiene, attention span, and learning opportunities.

Did you drink soda as a kid? Juice? KoolAid? Whole milk after the age of 2? 

I think my mom did well with this, actually. We rarely drank soda, as it was not kept in the house. Dinner was typically milk (2% and later to skim), water, or Crystal Light. Possibly some juice, but it wasn't a staple from my recollection. 

Even programs such as WIC no longer support juice consumption for children and opt to provide access to the whole fruit, providing both the nutrients AND volume, thus increasing the satiety of the calories consumed.

Dinner tonight: 1/2 acorn squash with 1 1/2 Tbsp melted Smart Balance Light, 2 tsp Splenda Brown Sugar, 1/2 tsp turbinado, and 1/2 ounce pecans....mmmm!! Talk about fall comfort food! Mama N used to make these babies sans the healthy butter and reduced-calorie 
sugars...and way more pecans! She was trouble, that mama of mine!!!

P.S. It tastes WAY better than it looks!

P.P.S. My diet yesterday looked a lot like the day before so I am sparing myself and you from writing and reading it!

[1]. Thomas, Caroline. Kids’ Soft Drink Habits Predict Teenage Weight: Study. Vol. 90, No. 4, 935-942. October 12, 2009.

Day 2 and more

I dropped Lily off at "Camp Bow Wow" this morning for her "interview" (we're boarding her during our Thanksgiving trip to Chicago). Needless to say, she's having a blast right now at camp. How do I know this? I'm WATCHING her online! Yep, that's right! Camp Bow Wow has cameras installed in the facility so you can watch your dog play indoors, outdoors, sleep, eat, and more! Since she's going to be one POOPED little puppy tonight, I've asked my husband to take me out on a date tonight! So, here's my day so far...

Breakfast:

1 cappuccino with sugar-free International Delight (0 carbs)

1 slice wheat toast (1 carb)

1/2 Tbsp Smart Balance Light (0 carbs)

1 egg, large (0 carbs)

1 Fiber One bar (2 carbs)

     Total: 3 carbs

Lunch:

1/4th Spinach Calzone from last night (3 1/2 carbs)

1/2 c. roasted vegetables: potatoes, carrots, and squash (1/2 carbs)

     Total: 4 carbs

Snack:

1 large chocolate chip cookie (2 carbs)

Dinner and PM snack: TBD

While that afternoon cookie isn't the best choice, my co-worker always stops for cookies from an Amish Bakery before our RD meetings each month. So, I know cookies will be there (and she always gets chocolate chip), I will want one, and I need to limit myself to ONE to not go over my carbs.

Anyways, Chicago finds out today whether or not the 2016 Olympics will be held there! I'm really hoping they are, but that's easy to say as I don't live there anymore and will have my parent's home to crash at during the events if we decide to attend. Oh, and the taxes...I won't be paying Illinois taxes :) Either way, an exciting time for Chicago and the Olympics in Chicago supporters (there's a lot against it, and their reasoning is justified). We shall see!

The Chicago Tribune put out an article yesterday stating that life expectancy is still rising in "rich" countries and that many babies born after 2000 may live to be 100 years old. Even more shocking is that this upward trend in life expectancy is not showing a plateau in sight [1]. How old was Moses when he died? 120? Kidding, kidding.

The article states, "While illnesses affecting the elderly like heart disease, cancer and diabetes are rising, advances in medical treatment are also making it possible for them to remain active for longer. The obesity epidemic, however, may complicate matters. Extra weight makes people more susceptible to diseases and may increase their risk of dying. In the U.S., data from 1982 to 2000 showed a major drop in illness and disability among the elderly, though that has now begun to reverse, probably linked to the rise in obesity [1]."

Moving on....ginger. Ginger is by far a favorite ingredient of mine. While nothing tops garlic in my heart, ginger MAY take the silver. For hundreds of years, ginger has been used to ease nausea. A number of studies have been assessed to find that ginger does cure nausea caused from sea-sickness, morning-sickness, and chemotherapy. While the mechanism of action is yet to be determined, the proposed active ingredient in ginger is 6-gingerol, which helps relax intestinal muscles. How much ginger to ease nausea? Studies suggest 0.5 grams to be effective and it's available as powder in capsule form, as well as it's natural root state. Simply shave off several slices of ginger to chew and swallow, or enjoy it blended in water or a smoothie [2]. 

And did anyone else hear that Coke is putting calories on all their products? Read more here. I have to say, however, it would be MOST useful to do one of two things with say, 20 ounce bottles of soda - 1) list the TOTAL calories and carbohydrates in the whole bottle (people won't look at servings per container!) or 2) do away with anything other than 1-serving containers for individual sale (which won't happen). Unfortunately, even consumers who are trying to follow labels and make better decisions are unclear on how to read nutrition labels. So many of my patients fail to realize that while there are 26 grams of carbohydrate in an 8-ounce serving of soda....there are 65 grams of carbohydrate in the 20-ounce bottles they drink!!! Without knowing how to read the labels, however, most go on thinking they're consuming 26 grams, or "2 carbs". As soon as I point out the math (i.e. "You're drinking more carbohydrates than you're supposed to eat in a MEAL"), that soda loses a lot of appeal. So, I do wish labeling were a bit more straight forward for consumers to utilize appropriately. Off soap box.

In reading a fellow RD's blog this week, I found this YouTube view -- a snipet from The View on an episode hosting Paula Dean and her new cook book for children and specifically, children's lunches. Listen for Barbara Walters calling out Paula, it's great!

I hope it's as beautiful where ever you are as it is here today! TGIF and have a WONDERFUL weekend!

[1]. Cheng, Maria. Happy 100th Birthday! Most babies born since 2000 will hit 100, life expectancy still rising. Chicago Tribune. October 1, 2009.

[2]. O'Connor, Anahad. The Alternative Medicine Cabinet: Ginger. The New York Times. October 1, 2009.

Blog topic request: sleep and diet

Our friend Lena requested a blog topic: sleep and eating. She asked, "How does sleeping tie into what/how you eat? Is there really much of a connection?" Lena, I'm so glad you asked!

Yes! There most definitely is a connection between sleeping and what and how one eats. There has been a lot of recent research focused on sleep and diet/weight/nutrition with the ever expanding obesity epidemic.

What's the deal? There's lots of theories and ideas, let's discuss.

Scientifically speaking, hormones such as leptin, ghrelin, and cortisol can become out of whack with insufficient sleep. Leptin is the hormone playing a central role in fat metabolism; ghrelin is a hormone counterpart to leptin, which stimulates hunger -- increasing before meals and decreasing after meals; cortisol is a hormone commonly referred to as the "stress hormone", which helps the body use sugar (glucose) and fat for energy (metabolism). A lack of sleep triggers a wave of reactions in the body that begins with the hormones mentioned above. This results in the body waking up exhausted and craving fat and carbohydrates, says Dr. Joseph Koninck, director of the University of Ottawa's Sleep Research Laboratory. There is no doubt that the hormones which control appetite are effected by insufficient sleep [1]. So, sleep more!

Basic math would also lead any logical person to the conclusion of less hours awake leads to less hours of eating, and thus, less calories consumed. Makes sense, doesn't it?

Those staying up late to watch TV, catch up on emails, or surf the Internet are more often than not consuming high-calorie foods. When you eat late at night, Dr. Koninck suggests one's sleep is more fragmented due to the body's digestion process. Lack of deep sleep can also cause a drop in the "satiety hormone", leptin. This can cause excessive hunger the following day, even after eating. All the while, ghrelin, the "hunger hormone", is rising...setting one up to overeat [1].

Stanford University connected a lack of sleep to the rise in obesity back in 2004. Their 15-year study of 1,024 volunteers with sleep disorders found that individuals sleeping less than 4 hours a night were 73% more likely to be obese [1]. If you don't have time to sleep, you certainly don't have time to cook or eat properly, right?

Think YOU'RE getting enough sleep? Maybe not!

In 2006, University of Chicago researchers found that while adults may be in bed for 7.5 hours, the average woman slept for 6.7 hours, while men enjoyed a mere 6.1 hours of rest [1].

How much sleep does one need? Follow these steps to find out...

1. Set a bed time. Calculate back 7 1/2 hours from the time you need to get up to figure out what time that bedtime ought to be.

2. Go to bed 15 minutes earlier every day. Make note of what length of sleep leaves you feeling refreshed and awakening without the use of an alarm clock. This is your optimum length of sleep -- likely between 7 1/2 and 9 hours each night.

3. Keep a journal. Track when you go to bed, when you get up, any restless periods, when you ate and exercised before bed, whether or not you napped, and if so, for how long.

4. Keep on this schedule! Your body and waistline will thank you!

Key points to remember:
- exercise 30 minutes daily, but not within a few hours of your bedtime
- keep your bedroom a place for sleep and sexual activity only
- get into a pre-bed routine (i.e. bath, music, reading)
- DO NOT check email, watch TV, or play video games before bed -- it can leave you sleeping restlessly or unable to get to sleep
- cut out caffeine in the afternoon and evening hours
- DO NOT go to bed on a full stomach OR hungry
- use alcohol in moderation, and not as a sleep aid!

I have to say, I may ace this test. Mark and I climb into bed around 9:40 every night. My alarm goes off at 6:22 am, which is when I get up, so long as Lily has a restful sleep, too. Generally, I feel refreshed and ready for the day. While I still require one dose of caffeine and an alarm clock, I think we happily master the sleep routine.

What time is your bedtime? Are you often tired? What gets in your way of getting more sleep?

[1]. Beun, Chown, Julie. Dozing to diet: Sleep as a diet aid works, research shows. Canwest News Service. September 18, 2009.

Hold the acrylamide, pease!

Here's just one more reason America's vegetable of choice (in the form of chips or fries) needs a closer look.

In addition to the excessive fat and sodium content of potato chips and french fries, a chemical called arcylamide is also found -- a possible cancer-causing agent. Because acrylamide is found in carbohydrate foods which are cooked at high temperatures, acrylamide is also found in foods such as cereals, baby foods, breads, and crackers [1].

In lab animals, acrylamide is shown to cause tumors and neurological problems. Consumer's in the US are not seemingly phased by the recent discovery of the possible carcinogenic effects of acrylamide. Many

American's are yet to hear about acrylamide despite its presence in nearly 40% of foods. Federal governing bodies in the US, Canada, and Europe are stepping up efforts to reduce the levels of acrylamide in foods [1].

Acrylamide forms when sugars and asparagine (an amino acid) are heated together at temperatures more than 248 degrees Fahrenheit. This effect, which is partly a "Maillard reaction," enhances a food's color, texture, aroma, and flavor [1].

What to do about it? Continue eating a healthy, balanced diet that is low in fat, cholesterol, salt, and added sugar and rich in high-fiber grains, fruits, and vegetables, says the Food and Drug Administration. Joe Schwarcz points out that there is acrylamide in certain foods just like there are aflatoxins in peanuts, ethanol in wine, urethane in sherry, styrene in cinnamon, and hetreocyclic aromatic amines in beef bouillon [1].

It's also important to know that acrylamide levels vary greatly between identical products such as Krispy Kreme donuts and McDonald's french fries.

Just like anything and everything else, watch it. No food should be over-consumed in the diet -- balance is always the goal.

[1]. Deardorff, Julie. Acrylamide: Why french fries shouldn't be overheated. Chicago Tribune. September 18, 2009.

Fat Gene

In 2007, UK researchers discovered a gene variant that may help to explain the variation in weight status among humans. It is noted, however, that this gene is unlikely to be the cause of the global obesity epidemic. The gene, called "FTO", helps to regulate the amount of fat in the body and thus, is a strong indicator in predicting BMI. The FTO gene is known to play a role with the hypothalamus, which regulates appetite in the brain. The strength of the relationship between the gene and weight status depends on whether or not an individual has inherited one of two copies of the FTO gene variant. For an individual with two copies of FTO, their weight is an average of 6.6 pounds more than an individual without the variant. For an individual with one copy of the FTO variant, their weight is approximately 2.6 pounds more than an individual without the variant. It was estimated that 16% of Europeans have two copies of the variant with half of the population containing at least one copy of the variant [1].

The FTO gene aforementioned is not to be confused with the estimated genetic predisposition to "severe" obesity, which is estimated at 1 on 10,000. The UK research team confirms a genetic link to obesity, but reminds that while genetics have not changed, environment and eating patterns have changed [1].

Emily Sonestedt, author and member of the research group at Lund University Diabetes Centre, says that in the case of FTO, the critical determinant of obesity of what you eat. The September 14, 2009 article by Science Daily states, "The risk of becoming obese is 2.5 times higher for those who have double copies of the best known risk gene for overweight and obesity [FTO]." The article goes on to explain that a low-fat diet "neutralizes" the harmful effects of the FTO gene [2].

While exercise has been studied in relation to the FTO gene, Sonestedt's research is the first study where the effect of the gene is being studied in relation to food. After extensive questionnaires and interviews, as well as food diaries kept by study participants, a clear pattern between fat consumption and obesity risk emerged -- the risk of obesity was dramatically increased only in the case of high fat consumption [2].

Sonestedt's research shows that the harmful effects of the gene can be canceled by improving diet and mapping the effects of other obesity genes, allowing professionals to better individualize nutrition counseling for those that want to avoid gaining weight. She also states, "This shows that we are not slaves to our genes. Even if we are born with an inherited predisposition to obesity, life style is important" [2].

To all the people of the world wanting to lose weight: YOU CAN DO IT!

[1]. Paddock, Catherine. Obesity Gene Discovered. Medical News Today. April 13, 2007.
[2]. Obesity Risk Gene. ScienceDaily. September 14, 2009.

20 years of nutrition headliners

Well, I would first like to announce my initiation into the Foodie Blog Roll - yay! I hope to draw in more randos to my blog and continue the flow of comments, feedback, opposition, and support of my thoughts, ideas, and interests. And for all you lurkers, help me out and click "follow blog" up there at the top. I need to appear more popular in the cyber world!! Half kidding...but really, I've received many emails and comments from people I'm not sure I know IRL (in real life) and/or know that they follow my blog. Anyways..

Found an interesting article highlighting nutrition headliners making their way in nutrition over the past 20 years. I found them really interesting, so maybe you will (:cough:should:cough:), too! A lot really has changed about what we know and what we've adopted into our diets. Here's a snapshot [1].

New pyramid. We've changed the way we measure portions and we've added exercise. Also, the "use in moderation" section is done-zo. There's also a customizable "My Pyramid" available online. When you plug in your sex, age, height, and weight...the details of a suggested diet are laid before you. For free. Ahhh technology!

Food labels. The CNN article states, "In 1994 when the Food and Drug Administration required products to carry nutrition facts labels that listed the amount of calories, calories from fat, total and saturated fat, protein, carbohydrates, fiber, sugar, cholesterol, sodium, vitamins A and C, calcium, and iron per serving." Today, 50% of adults peek at those labels. Continue doing your part, America! The information is accurate in invaluable in your weight management and health endeavors.

Fish and omega-3's. Need I say more? Eat'em love'em...and quite possibly...supplement'em.

"Fat is not a four letter word". AMEN! I think this is my favorite one! Fat is essential in the diet. Labels are including information on saturated, trans, mono- and polyunsaturated fat. Embrace the new information and use it to your benefit. Anybody have any any guacamole...? It's true, even the Sonic will serve a whole wheat bun if you ask. Up the complex carbohydrates! The Whole Grains Council and their stamp has assisted consumers in choosing healthier grain options. Ever see a red heart on your whole grain bread? It's not for decoration, I assure you.

Food for what ails you. Food works for you in preventing chronic disease and assisting in weight management. Food can help lower your cholesterol, keep your bowels regular, and regulate your blood sugars to an extent...just to name a few perks. What we eat predicts our level of satiety and satisfaction, and cooking and meal time provides enjoyable times and memories for all. Food is power, truly...and food + knowledge is invincible.

Cheers! Drinking to good health is recommended! Maybe this is my favorite headline.,.I'm not sure. Probably...as I blog enjoying a glass of wine from a local winery! But not just wine -- water and milk and others. And consumers are becoming aware of the calories they consume in liquid form. Many consumers are now opting for water or other low-calorie and calorie-free options like Crystal Light.

Variety. Not only is NO food a forbidden food, but we're expanding our palates. More Americans are familiar with and consume ethnic foods and a larger variety of foods than in decades past. We've all heard "eat your colors" or "eat the colors of a rainbow daily" -- this is emphasizing variety. And now too we see that consuming our nutrients through the diet versus a supplements is more strongly encouraged. It's amazing how quickly headliners go to rule of thumb, isn't it?

Go fresh. Farmers markets and the availability of fresh (organic) produce, meats, and other foods are gaining speed in the world. Stores such as Trader Joe's (which isn't in Oklahoma...leave me to pout), leave consumers with a cost-effective, fun means of freshening up, and lightening up their diet. Or should I say "bulking up" since all that produce is packed with fiber!!? Anyways, freshness is taking on a huge role in consumer choices as of recently.

Awesome article! Thank you, CNN!

I'll leave you with a few pictures of our Lily. She's nearly 20 weeks old and is just a doll. She got a new, big girl bed this week. Can you tell we are proud, proud parents!?

[1]. Squires, Sally. The 10 Most Important Nutrition Stories of the Last Two Decades. CNN Health. September 8, 2009.

Fat cells for life

If an overweight individual loses weight, do you think they lose their chubby fat cells? If you thought “yep”…think again.

(This is a big “aha!” moment for most people.)

The number of fat cells you acquire by your late teens/early 20’s are yours for life. When you lose weight, those cells do shrink in size, but they never go away. THIS is why maintaining weight after weight loss is so incredibly difficult – you’re predisposed to gaining it back. Literally. This is also why childhood obesity is a risk factor for adulthood obesity [1].

Think bariatric surgery can take some of those cells away for you? Not according to a study performed by Bruce Buchholz at the Lawrence Livermore National Laboratory in California.

For reasons as such, prevention is being shifted to childhood-aged population [1] – childhoods build lasting blueprints of what’s to come for our weight, health, and ultimately, our happiness.

On a lighter note, I got asked at work today to contribute to tomorrow's bake sale. With a hockey game this evening, I was short on time. I stopped on my way home, all sweat and picked up break and bake chocolate chip cookies and peanut butter cookies... and of course: NO PUDGE BROWNIES! Mint AND raspberry. I taste tested just a bit and they are delicious!!! If you haven't tried these fat free brownies...you're missing out! They can be found in the baking aisle right next to their full-fat counterparts. The best part: you just add yogurt, mix, and bake. Does it get any easier than that? Try'em out!

[1]. Mahan, Rachel. Trying To Get Rid of Chubby Cells? Fat Chance. MSNBC. May 30, 2009.

Tax the people, not the products.

I think this idea is more feasible than taxing products. However, I don’t advocate BMI as an indicator of weight status. So, what gives? I’m not sure. Weigh in, folks. Pun intended : )

Undoubtedly, taxing “unhealthy” foods will lead to a further socioeconomic gap between the rich and the poor as such taxes would more proportionately affect the poor than the rich. I’m way too liberal to support such a thing – sorry, Oklahoma and your redness. But how can we quantify an American “fat enough” to be taxed? Hmm.

Many of America’s large companies and corporations reward employees for healthful actions. A friend who recently visited was given a health coach with whom she speaks with over the phone on a regular basis. She’s started keeping food records and reporting them to the coach. After my initial reaction of, “Health Coach? Can I see some credentials?”…I saw our friend recording her intake, despite our not-quite-ideal intake each day. The incentive? Money! Talk about a win-win…or at least that’s how I see it. Same goes for working out. Record your hours in the gym and receive monetary reward for your efforts. Suh-weet. Similarly with husband’s workforce, those employees who fill out the Health Questionnaire are rewarded monetarily. And they’re on the clock while they fill them out – again, win-win! Here’s the real kicker: make and keep regular preventive doctor appointments and earn money for doing so (i.e. dental exams, colonoscopies, and mammograms). Sound insane? There’s companies out there paying their employees for maintaining their health. Hard to believe there can be such extremes in the world.

More and more companies are building gyms with employee-only access, free of cost to employees. Husband’s work is hiring a Certified Diabetes Educator (CDE) next year, even. Seemingly, if you want the support in weight-loss and health endeavors…they’re at most people’s disposal -- especially those in corporate America. If we could get cafeterias on board with palatable (maybe even delicious…), nutritious food, maybe we’d see some overall health benefits.

Anyways. Rant over. If the US were to tax the fat – what criteria would their “fatness” be based off of?

…Waist-to-hip ratio?
…A modified Metabolic Syndrome (2-3 qualifying criteria versus the current standard)?
…A BMI greater than ______? What do you think?

P.S. I still advocate a sales tax on sugar and high-fructose corn syrup sweetened soda!
P.P.S. Thanks for the blog topic request, Erin...it was a great one!

Soda Tax.

Firstly, a huge thanks to those following my blog -- I appreciate it! I get extremely giddy over new followers, so thank you! And keep the comments coming, I love the questions and commentary. :)

And on to soda tax. VERY interesting idea. I think I may like it.

Kelly Brownell, professor of psychology and director of the Rudd Center for Food Policy and Obesity at Yale University, argues that in order to produce a real change, there needs to be a shift in the economic balance between healthful and unhealthful foods and to curtail the all-pervasive marketing of junk food. This would include a tax on soda, he states. Brownell is a go-to guy on topics surrounding the obesity debate and the media [1].

Brownell is also co-author of the book entitled, "Food Fight: The Inside Story of the Food Industry, America's Obesity Crisis, and What We Can Do About It" (Note to self: order this on amazon.com ASAP!). His suggestion of taxing sugar and high-fructose corn syrup beverages surfaced in April when it was published in the New England Journal of Medicine. While this idea isn't a new one to Brownell, he claims it's now feasible due to the economic recession in America [1].

The details? Brownell proposes an 18% tax on soda. He states that with such a tax, fewer Americans will consume soda, and weight loss nationwide can be expected. Starting at the state-level, Brownell forecasts involvement on a federal level, much the same way as tobacco taxes [1].

The tax money can then be used to fund obesity-prevention programs and subsidize the farming of healthful fruits and vegetables, just as the government currently subsidizes corn that's processed into high-fructose corn syrup [1]. Does anyone care about the obesity epidemic enough to DO anything about it? Appears so. The Centers for Disease Control (CDC) held a three-day "Weight of the Nation" conference in DC last month. The conference brought together academics, scientists, physicians, and public health officials from all over the world to discuss the current obesity epidemic in America. Specifically, research presented at the conference estimated the 2008 cost of treating obesity-related ailments in the US at $147 billion [1].

Brownell is quoted in saying [1]:
"Until healthful foods routinely cost less than unhealthful ones, getting people -- especially low-income people -- to eat them will remain a challenge." -- I agree.

"...Unless limits are placed on the marketing of unhealthful foods, the whole anti-obesity effort hardly stand a chance." -- Probably so.

"The public-health approach to fighting obesity must shift from treatment of those who are already fat to preventing others -- especially kids -- from getting that way." -- Interesting. Worth a shot, anyways.

The columnist, LaRue Huget, counters with the argument that diet and weight should be a matter of personal responsibility, not government concern [1]. While I wish I could agree, I don't. Just because something ought to be, certainly doesn't mean it's a reality. And certainly this is true for leading a healthful lifestyle and maintaining a healthy weight. If obesity weren't an epidemic, I could possibly wish on a lucky star that Medicare would be in existence in 45 years' time. Ha! Brownell goes on to say, "When people move to the U.S., they gain weight. Have they become less responsible? We have more obesity this year than last. Are we all less responsible? [1]." Hmm. Wise man, that Brownell, don't ya think?

Regina Benjamin, a highly accomplished and well-regarded physician (who happens to be overweight) has been nominated for surgeon general. What does this message send? Brownell explains that Benjamin is an "excellent role model because she does struggle with her weight. Her nomination underscores that there are better ways to judge a person than by how much she weighs." Great. But, how much is too much? At what point does a weight "struggle" turn into a weight "problem"??

[1]. LaRue Huget, Jennifer. Can We Fight Obesity by Slapping a Heavy Tax on Soda? The Washington Post. August 11, 2009.

Go on a date!

Date to lose weight? Yep! But don’t get married, nope. I blogged about marriage and weight gain in the past, and unfortunately for love, the two go hand-in-hand.

A study performed by psychologist Meredith Young, PhD found that women who eat a meal with a man...eat less. Women eating in large groups, however, tend to eat more and also consume foods which are more calorically dense [1]. Anyone see the Sex and the City episode where Carrie calls Miranda to meet at “their spot,” a local grease pit. Here Miranda and Carrie gossip over extra large pizza slices into the wee hours of the night. Always an exception to the study results!

Men, however, are a hold different beast. They, unlike women, do not vary their intake based on their company. Young’s research found that neither companions nor the gender makeup of the group had any impact on what men consumed. The results were all published online in the journal Appetite [1].

During the study, it was found that the average caloric intake for a meal was 716 calories for men and 609 calories for women. When women ate with men, they consumed 552 calories, but when eating with other women, the women consumed 665 calories – more than they would’ve consumed eating on their own. When a woman eats in a mixed group, she also eats less than when eating with only other women. Young explains, “As soon as there is a man in the mix, the amount of calories a woman eats decreases” [1].

How many women is too many? When three women dine together, they intake an average of 650 calories. When a fourth woman is added – the damage goes up to 800 calories a piece. Wowza!

The logic? Sarah-Jeanne Salvy, PhD and assistant professor of pediatrics at the State University of New York at Buffalo explains that people often manipulate the amount of food they eat to “convey a positive impression.” She goes on to say that “eating like someone else would be integrating yourself” while women eating in front of men commonly consume less in order to appear more feminine and in control [1].

Similarly, Salvy found that overweight children who eat in the presence of their overweight friends eat more than those who eat with someone they don’t know. Does it have to be an overweight friend that’s making us eat more? Nope. Salvy found that whether it be a friend or a complete stranger, the fact that their company was overweight was enough drive for the individual to consume more [1]. Subconsciously, of course.

Just something to be aware of…but you may want to eat in a closet just in case!

[1]. Doheny, Kathleen. Ladies’ Night Out A Diet Wrecker. WebMD Health News. August 5, 2009.

Chicago says, “Walk the Walk”

Nearly 3,000 readers have voted in the Chicago Tribune online poll asking, “With the nation’s obesity crisis worsening, some advocates say it’s increasingly critical for health care workers to “walk the walk” and serve as role models. Do you agree?” An overwhelming 75.1% of readers reported “yes”. And, I agree.

In the nutrition world, I expect to be judged by my patients based on my weight status. This makes sense to me, and it’s only fair. When I worked at Rush University Medical Center for a summer, I recall seeing the masses of doctors and nurses outside smoking. Let’s just say I didn’t think highly of their actions. Same goes for staff at my current job. While completing my dietetic internship, even a respiratory therapist in a nursing home missed a code blue because he was out on a cigarette break. Oh, the irony.

The article uses the non-health related example of finances. Financial advice may not be best sought by a CPA who had just filed bankruptcy. Duh. But for doctors and dietitians, for example, what’s the goal? Perfection?

The article opens in talking about Sharon Salomon, a Phoenix-based Registered Dietitian. She says that while she teaches clients how to eat right and lose weight, she would use the word “fat” to describe her own physique. Professional deal-breaker? Surely to some, and I can’t blame people for discrediting a professional unable to live-up to their own advice.

As for myself, I don’t claim to be the epitome of health or nutrition, but I do practice what I preach: moderating the bad and always working to increase the good. When I encourage patients to consume more fruits and vegetables, I affirm this by saying that we ALL need to eat more fruits and vegetables, as it’s difficult for ANYONE, myself included, to consume 5-9 of those babies a day! Being healthy is very difficult, and today’s day and age creates an environment in which temptations are impossible to always dodge.

I commit to being a role-model for patients, family, friends, and loved ones. While I’m not perfect, I do make a conscious effort each and every day to make it a healthier one.

[1]. Deardorff, Julie. Weighty Issue Rages in Surgeon General Debate. Chicago Tribune. July 28, 2009.

Beyond "Baby Fat"

Maury Povich is infamous for his obese babies episodes (a close second to paternity testing, of course) featuring children who are double…triple… even quadruple the weight that is recommended for their age and length. While I’ll admit to partaking in the Maury episodes in the past myself, the reality is scary. Some go as far as to call such cases that of child abuse. What do you think?

USA Today ran a recent article on this very topic: does extreme childhood obesity qualify as child abuse? Jerri Gray, a South Carolina resident, was arrested in June with charges of criminal neglect despite her claims of doing all that she could to help her son lose weight. Her son, Alexander, tipped the scale at 555 pounds at the age of 14 and this unfortunate story has made nation-wide headlines [1].

Those opposing the charges, take the stance that if and when Jerri Gray is found guilty, “you have set a precedent that opens Pandora’s box,” says Grant Varner. Fortunately and unfortunately, I guess…I have to agree. In recent years, Texas, Pennsylvania, New York, New Mexico, Indiana, and California have toyed with the same predicament: what quantifies as a abuse when it comes to childhood obesity [1]?

Because the health implications of obesity many times don’t become chronic until adulthood, it makes it difficult to charge parents with child abuse, explains Linda Spears, Vice President of Policy and Public Affairs for the Child Welfare League of America. As for our South Carolina mother charged with criminal neglect, she could not comment as she has signed an agreement with a film documentary company for exclusive rights to her story [1]…what a winner of a mom, huh? If 555 pounds wasn’t evidence of abuse, benefiting from your son’s morbid obesity ought to be.

Some states are taking strides to reduce the rates and severity of childhood obesity, however. Twenty states (up from 4 states five years ago) have passed laws requiring schools to perform BMI screenings on children and adolescents. And while physical education is required in every state, the requirements “are often limited, not enforced, or do not meet adequate quality standards.” Not surprisingly, the CDC reports the number of obese children more than doubling in the past twenty years among children 10 to 17, and more than tripling among adolescents [1].

Rob Jones, a corporate wellness expert, advocates for charges being placed on parents rearing severely obese children. He explains that when parents give children drugs harmful to their health (illicit or not), they would be held responsible in court. Jones argues the same should hold true for food. Jones poses the question: is killing your children by way of food acceptable? Well, it’s not necessarily acceptable, but obesity does not necessarily put a child in immediate danger, either. Oh, the loopholes!

Keep yourself healthy and lead by example for your children. Introducing foods at a young age is key and participating in family meal times is integral to family togetherness and the maintenance of a healthy weight.

[1]. Barnett, Ron. S.C. Case Looks on Child Obesity as Child Abuse. But Is It? USA Today. July 22, 2009.

Food competition

I am a self-proclaimed foodie. I love eating, I love cooking, and I love restaurants. I love it all. When my friends and I are planning a get-together, it typically involves a restaurant. And same goes for many people. Forbes published a recent article on women and the competitiveness surrounding dieting, body-image, and food choices, particularly in restaurants. My first thought: I don’t do this.

Wrong!

After a little self-reflection, I admit…I sometimes do fall into this trap, as well.Very much so unbeknown to me until now, by the way.

The first thing that popped into my head: cart surfing. Admittedly, I cart surf. When I'm standing in line at the grocery store, I do look to see what consumers are buying. Sometimes, their carts reflect their weight status...other times not. However, I like to call this "market research"...not cart judgment.

I have a friend or two whose metabolisms I envy. Health aside, I do wish cheeseburgers, french fries, Hamburger Helper, and homemade chocolate chip cookies were staples in my diet…without the addition of unwanted pounds, hyperlipidemia, and hypertension, however. There are definitely those out there who are just blessed. And while we like to dwell on the unfair luck of those individuals, we must recognize that they are far and few between. And we must recognize, that we cannot "keep up with them," as my mother used to explain as the ice cream truck slowly passed by my off-the-charts physique since the age of...birth.

On the flip side, there are those individuals who make you feel at ease and judgment-free when consuming something that may be.... “recommended in moderation.” As a kid growing up, my best friend and I would egg-on one another's poor food selections and converse about our diet short-comings at length. A lot. Surprise: we were both "chubby" kids, to put it nicely. We'd seek each other out to induldge in our local favorites: wings at Shanahans, falafel at Grape Leaves, et cetera. When we surround ourselves with or are surrounded by individuals consuming a diet we know to be not ideal, we do feel comfort when indulging in the same fashion, and we become desensitized to the implications and results of our actions. This is one huge reason obesity tends to appear in entire family and friend units, and not just scattered throughout.

That friend I just mentioned...she's visiting Mark and I this weekend. I'd better not let her drag me down, right? :)

While I follow a fairly steady diet of “80-20” (80% spot-on healthy eating, 20% more lenient intake), I readily admit that my dining out falls into my 20% allotment. I am a dietitian and a regular exerciser...but when I enter a restaurant don't expect me to be ordering grilled chicken and/or a salad! Sorry to disappoint, but I can make that at home a heck of a lot better for way less money. Limit the damage, have a plan, and eat moderately - that's my restaurant "Plan of Attack".

For so long, my now husband and I were in a long-distance relationship -- Italy-to-Chicago and Chicago-to-Michigan. When we were together, it was typically a whole to-do and we celebrated. Dinner, drinks, and maybe even the occasional dessert. He could surely reason as to why I didn’t boast the 115 lb figure suggested for my height…according to BMI standards, right? Yet, after living together for several months now, and with a steady diet of my cooking, I think he’s come to find out that my 80-20 really is 80-20…and I wasn’t just kidding myself. (Duh).

Read the Forbes article. Laugh a little. Eat, drink, and be merry…consciously. Darn us mean, conniving women!

Move to Colorado

Well, we've gone and out-done ourselves...again. The Center for Disease Control (CDC) has published results of the 2008 obesity rates in America. Please consult the picture and legend of the U.S. for a depressing sight. Congratulations (not!) to Oklahoma for being one of THE top 5 fattest states. Alabama, Mississippi, and West Virginia are the only states with worse-off citizens. Sigh. Colorado has the lowest incidences of obesity at 18.4%...we should all move there, apparently [1].

I had a gentlemen in my office yesterday afternoon after the doc requested a DASH diet instruction. After going over his 24-hour recall the gentlemen shyed away saying, "I know what I eat aint good, but I just can't help it." I joked saying, "I know I won't be able to take the country out of you, but I have to suggest taking some country out of the cooking." He laughed; rapport was strong. We decided that his goal regarding his country cooking would be to "eat like his lady friend," as he explained how she removes the layer of fried batter off her fried dinners. I left him with, "You know, gentlemen could always stand to learn something from us lady friends." With a wink. I think he'll be back, and I think doc'll like his labs. We'll see!

Ship-shape up, America. Country bumpkins can, so you can, too!

[1]. Center for Disease Control and Prevention. Overweight and Obesity. US Obesity Trends 1985-2008. June 26, 2009.