The Menu Coach

Diabetes During and After Pregnancy

2009-12-14T07:52:00.004-05:00

Gestational diabetes (GDM) occurs during pregnancy and is usually diagnosed around 28 weeks. 4% of all pregnant women develop GDM. There are about 135,000 cases each year in the United States.

GDM usually goes away after you deliver, but will most likely return again with subsequent pregnancies. Sometimes, GDM will uncover diabetes that has been there before getting pregnant.

If you've had GDM, your risk for developing diabetes goes up. It is important to control your weight and develop healthy eating and fitness habits in order to delay or prevent type 2 diabetes.

The Symptoms:

Type 1
• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

Type 2 *
• Any of the type 1 symptoms
• Frequent infections
• Blurred vision
• Cuts/bruises that are slow to heal
• Tingling/numbness in the hands/feet
• Recurring skin, gum, or bladder infections

*Often people with type 2 diabetes have no symptoms

It’s important to work with your doctor, dietitian and diabetes educator to keep your blood sugar in good control.

BookieBoo has a group specifically designed for Diabetic Mommas & At Risk Mommas' Diabetes Prevention Join today and discuss your challenges.

Next Tuesday we will talk about "Achieving Healthy Holiday Zen"

For more information on Diabetes: http://www.diabetes.org

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Do You Have Diabetes?

2009-11-05T10:07:00.003-05:00

For blood sugar and weight management sign up for the free program at IChange.com

Should I get an Insulin Pump?

2009-10-29T10:47:00.007-04:00

Insulin Pump users have increased from 70,000 to 300,000 since 1998 in the United States. Only 5% discontinue use for various reasons.

If you are considering an insulin pump to manage your blood sugars you must be able to:

work with your dietitian, diabetes educator and physician to pursue mutually agreed upon goals of therapy
assess the nutrient value of meals, specifically, grams of carbohydrate per amount consumed
give more than 3 daily insulin injections in the event of pump interruption
monitor blood glucose daily at least 4 times per day, preferably 6 - 8 times
check ketone levels
keep a food, exercise, blood sugar and medication log

Contact your Diabetes Educator for Diabetes Self Management Education to delay the onset and slow the progression of diabetes complications.

Follow Diana Young, RD, LD/N, CDE on twitter

Diabetes Drugs: Exercise :: Diabetes Self-Management

2009-10-24T18:05:00.000-04:00

Diabetes Drugs: Exercise :: Diabetes Self-Management

Medingo Introduces Solo(TM) MicroPump Insulin Delivery System at the American Association of Diabetes Educators Meeting After Receiving FDA Clearance - With Photos

2009-10-20T13:56:00.001-04:00

Medingo Introduces Solo(TM) MicroPump Insulin Delivery System at the American Association of Diabetes Educators Meeting After Receiving FDA Clearance - With Photos

Nutrient Rich Food Ideas, Tips and Tools

2009-10-16T12:39:00.008-04:00

Easy ideas, tips and tools to help you apply the NRF approach

Returning to school can be a hectic time of year for both children and adults, and focusing on eating nutritious foods may seem like a difficult task while also getting back to set bed times, alarm clocks and carpools. But eating the nutrient-rich way can be delicious, easy, and affordable, whether at home, in school or on the go. Share some of these simple tips to help families eat well and learn to incorporate nutrient-rich foods into their routine for the school year:

Eating breakfast is crucial to children's performance in school, so start strong by including nutrient-rich foods in their morning meal:
- Add scrambled eggs and two slices of lean meat to a toasted whole grain English muffin
- Blend orange juice and ice with your favorite fruit, such as blueberries and strawberries, for an on-the-go morning boost
- Create a breakfast parfait by layering whole grain cereal, fresh berries, kiwi or melon slices and low-fat yogurt
For busy weeknight dinner ideas, visit the NRFC's recipe database , which offers fun, nutrient-rich, school lunch-friendly ideas on how to spice up children's mid-day meal, such as Grilled Potato Planks and Pasta Salad Nicoise.
Encourage children to make smart choices when selecting foods in their school cafeterias:
- Instead of potato chips, choose whole grain crackers as a more nutritious side option
- In the beverage line, opt for nutrient-rich, low-fat chocolate milk, which is a great choice for kids, since it offers the same package of nine essential nutrients as white milk
- Teach them to build their lunch by choosing foods from each of the five food groups
Make snacking smarter by packing nutrient-rich, grab-and-go items in a small cooler to take wherever you go, such as:
- Trail mix with whole grain cereal or crackers, almonds and dried fruit
- Drinkable or spoon-free low-fat yogurt, reduced-fat string cheese and hard-boiled eggs
- Snack-able cherry tomatoes, carrot sticks, slices of avocado, orange, kiwi or melon
Source: www.NutrientRichFoods.org

Are you Willing to Start an Activity Program?

2009-08-28T21:06:00.004-04:00

According to The American Dietetic Association, physical activity should be part of a comprehensive weight management program. Physical activity should include 30 minutes or more of moderate intensity activity on most, and preferably, all days of the week, unless medically contraindicated. Activity contributes to weight loss, may decrease abdominal fat, and may help with weight maintenance.

To get started, print this list and circle the activities you enjoy doing.

Only the ones you really enjoy.

Once you have determined your favorite activities:

Put an F next to the activities you can do for free.

Put a T next to the activities you can do today.

Put a $ next to the activities that cost money and use the Latte Factor® to put aside a few dollars a day for your favorite activity.

Put a NO next to the activities that you are unable to do, because of an illness or disease.

Put a C next to the activities that burn the most calories.

If it’s free and you can do it today, what are you waiting for? Schedule your favorite activities into your Day Planner and keep your appointment as if it’s paying you money. The benefits are priceless:

Better mood
Increases longevity and manages disease
Manages your weight
Strengthens your heart and lungs
Deepens your sleep

Activity does a body good. Start today.

Affordable Nutrient Rich Foods

2009-08-24T10:06:00.010-04:00

Milk/Cheese

2% milk
cheddar, mozzarella cheese
lowfat yogurt, plain or flavored

Meat/Fish/Eggs

lean ground beef
dark meat chicken
canned fish
eggs

Beans/Legumes

(dry/canned)
pinto
calico
red Mexican
black
brown

Nuts/Seeds

peanut butter
sunflower seeds
almonds

Cereals/Grains

whole wheat bread and rolls
corn or wheat tortilla
rice

Fruits

bananas
apples
orange juice (frozen concentrate)
100% fruit juice

Vegetables

potatoes
tomatoes (canned)
corn (canned)
100% vegetable juice

Can You Say No to Unhealthy Food Choices?

2009-08-20T20:16:00.021-04:00

Yes, you can.

Clearly define the results you want
Make a choice
Take Action
Whether you feel like it or not

Clearly define the results you want.

You can’t make the right choices unless you have clearly defined goals/results.

Making a Choice:

Making a choice is the mental process of thinking involved with the process of judging the merits of multiple options and selecting one of them for action.

Everything is a choice. Choice equals results.

Good Choice = Good Results
Bad Choice = Bad Results

Take Action:

Once we make a choice the mind automatically goes into action. “What action do I need to take in order to achieve the results I desire?”

Whether we feel like it or not

When you make a choice to take action for a result, then how you feel does not enter into the equation. How many times do you do what you do, when you do not feel like it? If you have children, how many times do you get up in the middle of the night to take care of your child when you did not feel like it?

Dean Briggs asked a student why he failed to complete an assignment. The student answered, "I wasn't feeling very well, sir." "Well, Mr. Smith," said Dean Briggs, whose own health was marginal, "in time you may find that most of the work of the world is done by people who weren’t feeling very well."

Of course, incapacitating illnesses can eclipse our work—and at times we must protect our health with rest. Dean Briggs' point for this student was to learn to master his own moods and feelings. The responsible person does not need to "feel like it" to obtain the results they desire.

Are You Ready to Lose Weight?

2009-08-18T19:12:00.007-04:00

Most will say an unequivocal "YES".

But, have you answered the hard questions?

Can you say no to unhealthy food choices?

Are you willing to start an activity program?

Will you stop mindless eating?

Can you devote the time and effort to lose weight?

Are you willing to ask for help when you get stuck?

Will you get back up when you slip?

If you answered yes to all 6 questions, you are ready. If you answered no to any of the questions, don't worry, during the next month I will be offering solutions to these challenges.

Stay Tuned . . .

RDs Bring Food and Nutrition Expertise to the Table

2009-05-20T18:51:00.009-04:00

Who is a Registered Dietitian?

Registered dietitians are food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices

Trust a Registered Dietitian

When you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease— rely on qualified professionals in the field. Registered dietitians draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to lowering weight, eating healthfully and reducing your risk of chronic disease.

RD=Expert

Registered dietitians know the science of nutrition. They have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities.

Looking for a Registered Dietitian?

When you need trusted, accurate, timely and practical nutrition advice, seek the services of a registered dietitian.

Healthy Food Choices

2009-05-15T19:24:00.004-04:00

Instead of…	Replace with…
*Milk Group* Sweetened fruit yogurt Whole milk Natural or processed cheese	Plain fat-free yogurt with fresh fruit Lowfat or fat-free milk Lowfat or reduced- fat cheese
*Meat Group* Beef (chuck, rib, brisket) Chicken with skin Lunch meats (such as bologna) Hot dogs (regular) Bacon or sausage Refried beans	Beef (loin, round), fat trimmed off Chicken without skin Lowfat lunch meats (95% to 97% fat free) Hot dogs (lower fat) Canadian bacon or lean ham Cooked or canned kidney or pinto beans
*Grain Group* Granola Sweetened cereals Pasta with cheese sauce Pasta with white sauce (alfredo) Croissants or pastries	Reduced fat granola Unsweetened cereals with cut-up fruit Pasta with vegetables (primavera) Pasta with red sauce (marinara) Toast or bread (try whole grain types)
*Fruit Group* Apple or berry pie Sweetened applesauce Canned fruit packed in syrup	Fresh apple or berries Unsweetened applesauce Canned fruit packed in juice or "lite" syrup
*Vegetable Group* Deep-fried french fries Baked potato with cheese sauce Fried vegetables	Oven-baked “french fries” Baked potato with salsa Steamed or roasted vegetables
*Solid Fats* Cream cheese Sour cream Regular margarine or butter	Light or fat-free cream cheese Plain lowfat or fat-free yogurt Light-spread margarines, diet margarine
*Added Sugars* Sugar-sweetened soft drinks Sweetened tea or drinks Syrup on pancakes or french toast Candy, cookies, cake, or pastry Sugar in recipes	Seltzer mixed with 100% fruit juice Unsweetened tea or water Unsweetened applesauce or berries as a topping Fresh or dried fruit Experiment with reducing amount and adding spices (cinnamon, nutmeg, etc.)

brought to you by: http://mypyramid.gov/STEPS/nutrientdensefoods.html

Eating your Way to a Healthier You

2009-05-09T23:24:00.001-04:00

Check out this SlideShare Presentation:

Eating your Way to a Healthier You

View more presentations from menucoach.

Mother's Day - Don't Let It Sabotage Your Weight Loss Success

2009-05-05T17:37:00.016-04:00

Much has been written about weight gain during the holiday season. Some experts say as much as 5 pounds can be gained between Thanksgiving and New Year's Day. Other experts believe that for most people the bigger challenge is the weight gain between New Year's Day and Thanksgiving, which also includes Mother's Day.

Whatever the holiday, everyone can agree that the holidays bring many more opportunities to over indulge. The following tips are designed to help you get through Mother's Day sensibly -with everything in tact-blood pressure, cholesterol, and blood sugar. Oh, and of course your weight!

Do have the traditional Mother's Day foods you've enjoyed since childhood - but remember to enjoy moderate portions.

Concentrate on eating slowly - by putting the fork down between bites, and savoring the taste and companionship during the meal.

Choose to eat new foods or traditional family favorites rather than waste calories on everyday foods, like mashed potatoes or broccoli.

Eat a small snack about 1 hour before you go to dinner so you don't arrive too hungry. Upon arrival at dinner, place appetizers on a plate instead of picking on foods here and there. You'll be less likely to overindulge!

Scan the entire buffet table before you make your food choices. Choose small portions of food you really, really want.

Remember to enjoy other aspects of the holiday, such as socialization with family and friends.

Look your best! When you look good, you feel good. And when you feel good, you're less likely to seek comfort in food.

For more great expert tips check out Confessions of the Food Police in the May/June issue of VIV Magazine.

Constance Brown-Riggs, National Spokesperson for The American Dietetic Association and Author of "Eating Soulfully and Healthfully with Diabetes"

Flat Belly Diet reviewed by a Dietitian

2009-05-04T13:09:00.004-04:00

Flat Belly Diet
By Liz Vaccariello with Cynthia Sass, MPH, RD
Rodale (2008)

Reviewed by: Constance Brown-Riggs, MSEd, RD, CDE, CDN

Claims:

The Flat Belly Diet claims you can lose up to 15 pounds in 32 days and flatten your belly – all without a single crunch. The editors claim the Flat Belly Diet is grounded in cutting-edge science that has found a link between monounsaturated fatty acids (MUFAs) and the accumulation of belly fat and is the safest, most satisfying way to lose weight. On the Flat Belly Diet you get to eat satisfying, healthful foods and lose the weight you want.

Synopsis of the Diet Plan:

The Flat Belly Diet consists of two parts: a four-day anti-bloat jumpstart and the four-week eating plan.

The jumpstart is designed to flush out fluid, reduce water retention and relieve digestive problems. Dieters are told to avoid the salt shaker, salt-based seasonings, highly processed foods, excess carbohydrates foods (pasta, bananas, bagels and pretzels), bulky raw foods, gassy foods (legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits), chewing gum, sugar alcohols, fried food, spicy foods, carbonated drinks, alcohol, coffee, tea, hot cocoa and acidic fruit juice. Dieters must also drink two liters daily of “sassy water”: a blend of ginger root, cucumber, lemon and mint leaves. The jumpstart meal plan provides 1,200 calories daily and a four-day shopping list and sample menus are provided.

The four-week eating plan has three basic rules:

• Eat 400 calories per meal.
• Never go more than four hours without eating.
• Eat a MUFA at every meal.

This phase of the diet provides 1,600 calories daily from three meals and one snack. (Men are instructed to go to flatbellydiet.com to customize their calorie counts.) The book includes 28 sample breakfast, lunch and dinner and snack options of 400 calories each; a chart of MUFA foods; charts listing Flat Belly meal replacements, frozen meals and fast foods; and more than 80 recipes with nutrient analysis for calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

The diet is based on a healthy, Mediterranean-style meal plan with menus and recipes provided to support the reader. Recognizing many dieters are eating on the run, there are also options for fast-food dining as well as meal replacements. And although the books claims “not a single crunch required,” there is an illustrated chapter touting the health benefits of cardio, strength training and core-focused exercises. Success stories with before-and-after pictures serve as strong motivators for weight change. However, there are only two calorie levels provided -- 1,200 calories for the jumpstart phase and 1,600 calories for weight-loss phase -- but no adjustments for calorie levels based on gender, height, weight, activity level or any other pertinent variables.

Nutritional Pros and Cons:

Despite having a relatively healthy eating plan, there are components of the book that are indicative of a fad diet, including:

• The jumpstart phase requires dieters to suddenly stop consuming caffeine, which can
cause severe headaches as well as other symptoms associated with withdrawal.
• Dieters are led to believe MUFAs are the “silver bullet” for weight loss.
• The book claims to be “grounded in cutting-edge science” but the authors fail to provide any scientific rational for “sassy water.”
• Rapid weight loss may result from being on this diet, but most of the weight will be water weight.

Bottom Line:

Based on the Mediterranean style of eating, the diet portion of this book is healthy. For individuals who require a 1,600-calorie plan, this book is great. Those requiring other calorie levels will need to work with their registered dietitian to individualize the meal plan.

purchase Flat Belly Diet

"The Engine 2 Diet" reviewed by a Dietitian

2009-05-03T11:15:00.025-04:00

The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan That Lowers Cholesterol and Burns Away the Pounds
By Rip Esselstyn
Wellness Central (2009)

Reviewed by Jim White, RD, ACSM/HFI

Claims:

Written by Austin firefighter and former professional tri-athlete Rip Esselstyn, this plan focuses on lowering total cholesterol and LDLs (called “lethal cholesterol”) while improving HDL (or“healthy cholesterol”) through a plant-based diet. Weight loss is the inevitable result from a lowfat, high-fiber diet.

Diet Plan:

This book recommends readers keep a plant-based diet of whole grains, vegetables, fruits,legumes, tofu and soy products while “abstaining from all animal-based products and refined foods” -- and the author does mean ALL. In short, this is a vegan diet. The 28 days are broken into weeks in which the reader progressively purges from his or her diet processed foods, dairy, meats, eggs and oil (including olive and canola oils). For those readers who may need to “wean themselves off of unhealthy foods,” there is a modified Fire Cadet version. The book includes a weekly menu planner and more than 100 pages of recipes; lists of “E2-Approved foods” with brand names; a particularly good chapter on nutrition label reading as well as an exercise program with directions and photographs.

Nutritional Pros and Cons:

The author appropriately addresses the seriousness of cardiovascular disease and Type 2 diabetes and correctly points to some lifestyle choices that can lead to them. However, the Engine 2 Diet recommends the following macronutrient configuration:

Protein: 2 ½ percent to 6 percent
Fat: 9 percent to 15 percent
Carb: plant-based carbohydrates make up the rest of the diet (75 percent)

This extremely low fat intake would explain why the pounds “burn away” and the protein recommendations are well below 2005 Dietary Guidelines recommendations of 10 percent to 35 percent. The author also suggests a direct cause/effect of eating dairy products and Type 1 diabetes, which has not been proven. Nonetheless, he acknowledges eliminating the dairy food group may cause a decrease in calcium and addresses this by recommending plant-based foods that are good sources of this important nutrient. He promises the reader the palate will change over the course of the month so the desire for the unhealthy foods will decline, which may be optimistic.

Bottom Line:

I would recommend the book as a resource for vegetarians who are looking for interesting recipes, to a vegetarian wanting to progress to a vegan diet or to a self-proclaimed food “purist” wanting to decrease serum cholesterol with radical dietary changes to avoid the use of statins. The claim to decrease cholesterol and pounds if all the recommendations are followed is a foregone conclusion…but that is a big if because it will be difficult for the average reader to successfully sustain such extreme dietary changes. But the author’s friendly, positive and emphatic approach may motivate readers to take a stern look at their food intake and try to at least incorporate some plant-based meals into their diets.

Medifast - What Your Physician Should Know

2009-04-30T09:07:00.020-04:00

Medifast has been providing a clinically proven approach to weight loss and nutrition since 1980.

Medifast nutritional products are formulated with only the highest quality ingredients. Patients should work closely with a physician prior to starting and while following the Medifast Program.

Why have so many people been successful with Medifast?

The Medifast Program is a lifestyle plan that includes three phases: weight-loss, transition, and maintenance. Medifast uses nutritionally balanced meal replacements to help your patient lose weight safely and quickly. Medifast products are formulated with the right balance of protein, carbohydrates, fat, vitamins, and minerals. Your patient will appreciate Medifast’s “no-counting” approach to weight loss, which provides structure and simplicity while meeting all of the body’s nutritional needs.

Why does Medifast work?

Medifast is designed to safely create a gap between caloric intake and caloric expenditure without sacrificing nutritional needs. Each Medifast Meal is formulated with a proven balance of carbohydrates and protein for improved satiety and program adherence. The key to success on Medifast is the nutrient-dense, low-calorie Medifast Meals that promote mild dietary ketosis, helping the body achieve fast weight loss while preserving muscle tissue. This fat-burning
state also helps eliminate physical hunger while providing sufficient levels of energy.

The Medifast 5 & 1 Plan
5 Medifast Meals (any combination) + 1 Lean & Green Meal of lean protein (or meatless options) and vegetables

The 5 & 1 Plan provides 800 to 1,000 calories and 80 to 100 grams of carbohydrates daily through pre-portioned, vitamin- and mineral-fortified meal replacements. We encourage patients to eat every 2 to 3 hours to maintain proper nutrition, energy, and blood sugar control, and to avoid hunger. Protein and vegetables from the Lean & Green Meal should be weighed and measured with a food scale or measuring cup before eating. The 5 & 1 Plan is a low-sodium, low-fat meal plan with adequate protein (less than 30% of the calories). The Lean & Green Meal is comprised of 5 to 7 ounces of lean protein (or meatless options), 0 to 2 healthy fat servings (depending on protein choice), and 3 servings of vegetables. This meal may be consumed at any time during the day.

Recommendations:

Drink a minimum of 64 ounces of non-caloric fluids daily. Water is recommended. Medifast provides additional meal plans for your patients with special dietary needs, including:

Type 2 diabetes mellitus
Seniors – ages 70+
Teens – ages 13-18
Nursing moms

Medifast suggests that patients who already have an exercise program in place decrease the intensity of the exercise the first 2 to 3 weeks of starting the Medifast Program as their bodies adjust to the 5 & 1 Plan. Once they have adjusted to the fat burning state, activity can be gradually increased back to the normal level. Patients new to exercise can start a low- to moderate-intensity exercise program with physician approval 2 to 3 weeks after starting the 5 & 1 Plan. To improve compliance and promote long-term commitment, Medifast recommends incorporating activities patients will enjoy. No more than 45 minutes of vigorous exercise per day for patients on the 5 & 1 Plan.

Patients with diabetes

Prior to beginning the program, Medifast recommends that all patients with diabetes consult with their physician about the program and current medication dosages. For patients on insulin, sulfonylureas, thiazolidinedoines, and other medications, Medifast suggests that they check their blood a minimum of 2 to 3 times daily, especially at the beginning of the Medifast Program. As blood glucose levels improve with weight loss, continual physican monitoring is necessary to determine proper therapeutic levels of medications.

Concerns for women

Because estrogen is stored in adipose tissue, fast weight loss may cause an increase in the level of blood serum estrogen. Increased estrogen levels can affect the regularity of menstrual cycles and possibly increase PMS symptoms. Fast weight loss, along with higher estrogen levels, can also increase fertility. If a patient becomes pregnant, she should discontinue the 5 & 1 Plan immediately due to the low calorie level. Lactating women who need a higher calorie intake are advised against using the Medifast 5 & 1 Plan.

Contraindications to the 5 & 1 Plan

Significant medical conditions and certain medications may prohibit patients from using the Medifast Program. In some cases, patients may be able to use Medifast Meals as an occasional meal replacement. It’s recommended that physicians screen patients for the following conditions:

Heart attack within the past 3 months; recent or recurrent
strokes or mini-strokes; unstable angina; severe liver or kidney
disease; clotting disorders; active cancers; eating disorders;
severe psychiatric disturbances; current use of steroids over 20
mg/day; current use of lithium; or type 1 diabetes.

Patients over 70 years of age

Patients over age 70 can use the 5 & 1 Plan with close supervision. Some physicians have recommended a higher caloric intake based on individual needs. Medifast offers higher-calorie meal plans (1,000 to 1,500 calories per day) for this population.

Potential side effects

Most patients feel great on the Medifast Program. However, some patients may experience:

• Constipation
• Diarrhea
• Dizziness, lightheadedness, fatigue (in first week)
• Feeling cold
• Dry skin and hair

Medifast and lactose intolerance

Medifast offers a variety of low-lactose and lactose-free products.

Medifast and prescription medications

Most prescription medications will not interfere with the Medifast Program. However, as patients lose weight, medication dosages may need to be adjusted.

• Medications for depression, thyroid or hormone
deficiency, etc., may be continued while on Medifast.
• Medications for arthritis, such as Indocin® or naproxen,
should be avoided due to potential stomach irritation.
• Medications for blood pressure usually need to be
adjusted as patients progress on the program.
We do not recommend the 5 & 1 Plan for patients using over
20 mg of steroids, such as cortisone or prednisone, per day.

Medifast Program Phases

Weight-Loss Phase:

Patients follow the 5 & 1 Plan designed to induce mild dietary ketosis for safe and effective weight loss.

Transition Phase:

Designed to reintroduce healthy foods (including fruits, low-fat dairy products, and whole grains) into the calorie- and carbohydrate-balanced meal plan. Transition phase duration is a minimum of four weeks.

Maintenance Phase:

Designed to provide nutritionally-balanced and energy-appropriate meal plans to patients for successful lifelong weight management.

For more information:

Diana Young, RD, LD/N, CDE provides complimentary coaching to assist your patient in obtaining their goals.
www.DianaYoung.TSFL.com

5 Emotional Eating Triggers

2009-04-28T09:02:00.005-04:00

Food is used to satisfy our feelings, and that’s when the cycle of emotional eating takes over.

Eating to suppress negative feelings can sabotage your efforts to lose weight.

Top 5 Emotional Eating Triggers:

Anger
Hopelessness
Lack of Control
Feeling Unappreciated
Boredom

So, how do you regain control of your eating habits?

Keep a food journal and rank your hunger from 1-10. You will become aware of how often you eat and how hungry you feel. Getting to know your triggers will help combat your feelings associated with foods. In your food journal, write what you are thinking. It may help determine your mood and make you more aware of your emotional eating habits.

Make a list of things you enjoy doing and carry the list with you. When you feel the urge to eat, take out the list and begin doing an enjoyable activity instead.

Activity example: Tweet me and I'll tweet you back.

Stay away from your normal comfort foods and instead indulge in a pickle, celery sticks or a cup of bouillon. The trick is to keep healthy snacks around for when you have trouble overcoming your trigger points.

Until next time,
Diana Young

Need a Dietitian?

2009-04-27T18:34:00.008-04:00

Clinical Research Using Medifast Products

2009-04-26T13:27:00.007-04:00

Clinical Research Using Medifast Products

Medifast uses both clinical research studies and retrospective analysis data from its Medifast clinics as the basis of its claim, "clinically proven". An overview of Medifast clinical research is provided below.

STUDY 1

REFERENCE: Crowell, M.D. & Cheskin L.J, The Johns Hopkins University School of Medicine. Multicenter Evaluation of Health Benefits and Weight Loss on the Medifast Weight Management Program.
PURPOSE: The purpose of this study was to retrospectively evaluate the efficacy of a medically supervised, protein-supplemented modified fasting program (Medifast) for weight reduction and to evaluate the impact of weight reduction on coexisting health problems.
RESULTS: The results of the study concluded that medically-supervised, protein-sparing modified fasts offer a safe and effective means of weight reduction and are accompanied by significant improvements in coexisting health problems. Of samples taken, males lost an average of 67 lbs and females lost an average of 47 lbs during fasting. The study found significant reductions in systolic and diastolic blood pressure, total cholesterol and triglycerides, as well as the normalizing of blood pressure and hypertensive patients.

STUDY 2

REFERENCE: Cheskin, MD, FACP, Mitchell, MS, Lewis, BA, Jhaveri, MD Yep, BS. Johns Hopkins University School of Bloomberg Public Health. Efficacy of 2 Diet Plans Designed for People with Type 2 Diabetes on Weight and Health Measures.
PURPOSE: The purpose of this study was to evaluate the efficacy of the standard ADA (American Diabetic Association) self-selected diet (SD) vs. a portion controlled diabetic food diet (PCD) in obese patients with NIDDM. The study also evaluated not only the metabolic effects in the long term, but also compliance and any consequent medication changes in patients of the two weight loss regimens. (16-34 weeks of active weight loss, 52 weeks of maintenance) The meal replacements (Medifast) used in this study are soy-based products (bars, shakes, soups) that are considerably lower in sugar than their non-diabetic counterparts and other popular diet products on the market.
RESULTS: The results discussion is as follows. Significantly greater results were achieved after the initial 34-weeks of weight loss by participants in the PCD group in pounds and percent weight loss, insulin level and hemoglobin A1c. The PCD group also saw significant improvements within group in BMI, systolic BP, diastolic BP, waist/hip measurements, cholesterol, HDL triglycerides, glucose and percent body fat. Dropout rates were less in the PCD in both weight loss and weight maintenance. During weight loss, participants in the PCD group significantly decreased their use of medications to treat Type 2 DM. Participants in the PCD group also self-reported higher ease of compliance with the diet compared to the SD group (64.2% vs. 56.0%).

Researchers recommended that a PCD be considered for type 2 diabetics desiring weight loss, but that periodic use of SD during weight maintenance will not adversely affect weight loss efforts. The research supports that using a portion-controlled diet will produce comparable if not better outcomes in type 2 diabetics attempting to control their weight.

The study was published in the 2008 January/February issue of 'The Diabetes Educator'. The peer-reviewed journal is the official journal of the American Association of Diabetes Educators. The study was also presented at American Diabetes Association's 65th Annual Scientific Session in San Diego, CA, June 11, 2005.

STUDY 3

REFERENCE: Lawrence J. Cheskin, Lisa M. Davis, Andrea Hanlon-Mitola, Amy Mitchell, Ami Jhaveri, Mary Yep, Vanessa Mitchell. Johns Hopkins Bloomberg School of Public Health, Center for Human Nutrition, Department of International Health, Baltimore, MD 21205. Efficacy of Parent-Child Dieting Plans Incorporating Medifast Meal Replacements for Weight Loss. RCT Comparing Balanced Energy Deficit Diets With or Without Meal Replacements for Weight Loss and Maintenance Among Children Dieting Alone or With a Parent.
PURPOSE: The study compared the safety and efficacy of supplemental Medifast portion-controlled meal replacements (MRs) with a USDA Food Guide Pyramid-based diet. Both weight loss diets were 20% energy-restricted (~500 kcal deficit). 80, 8-15yo children, BMI>95th%ile, were screened and 40 randomized to either a MR diet (3 MRs/d during active weight loss and 2 MRs/d during maintenance) or to the food-based diet. Subjects were further randomized to dieting alone or with a parent.
RESULTS: By ITT analysis, dieting with a parent, or food vs MR, made no difference in weight outcome. However, following initial weight loss (6mos) and 1yr maintenance (18mos), significant (p less than or equal to 0.05) benefits were seen in the MR group in BMI%ile (0 mos=98.8 Â± 1.0, 6 mos=96.6 Â± 3.2, 18 mos=96.4 Â± 3.4); body fat (↓5.9%@6 mos, 5.3%@ 18 mos), total cholesterol (↓6.7%, 5.6%), LDL (↓19.8%, 7.9%) and triglycerides (↓23.6%, 22.3%). No significant between-group differences, differences in growth rates, or adverse events were observed. Conclusions: Among overweight 8-15yo children, dieting with or without a parent, meal replacements were as safe and effective as a food-based diet for weight loss and maintenance. (Supported by Medifast Inc., MD)

STUDY 4

REFERENCE: Drs. Walker S.C. Poston, C. Keith Haddock, Jennifer E. Taylor, John Foreyt. Effectiveness of Medifast Supplements Combined with Obesity Pharmacotherapy: A Clinical Program Evaluation.
PURPOSE: The purpose of the study is to evaluate the long-term impact of Medifast meal-replacement supplements combined with appetite suppressant medication (ASM) among participants who received a minimum of 12-weeks of treatment.
RESULTS: Results of this study were presented at the American Society of Bariatric Physicians annual meeting in May 2007 and the study is pending publication in a medical journal.

STUDY 5

REFERENCE: National Institutes of Health: Impaired Capacity to Lose Visceral Adipose Tissue During Weight Reduction in Obese Postmenopausal Women With the Trp64Arg B3- Adrenoceptor Gene Variant.
PURPOSE: This study examined whether women on a weight loss program who are carriers of a genetic variant (Trp64Arg) lose less visceral fat than women who do not have this gene. Participants entered a medically supervised weight loss program aimed at reducing body weight to less than 120% of ideal value. Food was self selected with dietitian supervision, with or without the inclusion of the TakeShapeTM, a Medifast brand modified fasting supplement.
RESULTS: Results from the study showed that reductions in body weight, BMI, total fat mass and fat-free mass were not significantly different between carriers and non-carriers of the variant. Both groups experienced weight reduction of 31-36.1 pounds, which the study identified as a significant weight loss effect.

STUDY 6

REFERENCE: Vivienne Matalon, M.D. The Bariatrician Summer 2000. An Evaluation of Weight Loss following a Carbohydrate and Fat Restricted Diet with Appetite Suppressant and Dietary Supplementation.
PURPOSE: This was an open label trial designed to assess the safety and effectiveness of a weight loss regimen consisting of a carbohydrate and fat restricted diet, supplemented with an appetite suppressant, a dietary supplement and a liquid protein drink (Medifast). At baseline, evaluations included a history and physical, and measurements of total body weight (lbs), body fat (%), BMI, lean body mass, water weight and blood pressure. Patients were then see weekly for 6 months. At each weekly visit, total weight, % body fat, BMI, lean body mass, water weight and BP were noted. At the end of the study statistically significant differences from baseline to final value were noted for body weight (P<.001), percent body fat (P<.001), BMI (P<.001), lean body mass (P<.001), water weight (P=.01) and body systolic (P=.003) and diastolic (P<.001) blood pressure.
RESULTS: Of 47 patients enrolled, 24 (51%) completed six months using the dietary regimen prescribed. Data was analyzed for all patients who were treated with the diet, as well as for the subset of patients who completed the entire study period. The dietary regimen showed that a carbohydrate and fat restricted program supplemented by a natural appetite suppressant can lead to progressive weight loss of comparable value to prescribed pharmacologic agents at the time of study. Patients in the study experienced statistically significant decreases in overall body weight, percent body fat, BMI, lean body mass, total body water and both systolic and diastolic blood pressure.

STUDY 7

REFERENCE: L. M. Davis, C. D. Coleman1, W. S. Andersen, L. J. Cheskin. The Effect of Metabolism-Boosting Beverages on 24-hr Energy Expenditure. The Open Nutrition Journal 2008; 2: 37-41.
PURPOSE: The effect of thermogenic meal replacement beverages (TMRB) containing 90 mg EGCG and 100 mg of caffeine on resting energy expenditure (REE) was tested. Thirty adults (19 women, 11 men) were stratified into 3 groups: lean (n=10, BMI 21.5 ± 2.1); overweight/obese (OW) (n=10, BMI 29.8 ± 2.7); or weight maintainers (WM) (n=10, BMI 28.8 ± 4.0). Following an overnight fast, baseline measurements, including REE via indirect calorimetry, were performed. REE was repeated at 30, 60, 90, and 120 minutes after consuming a TMRB. Appetite was assessed via visual analogue scale at baseline, 30 minutes and 120 minutes after the TMRB.
RESULTS: Mean 24-hour REE was increased 5.9 ± 2.5% overall (p=0.000), 5.7 ± 3.1% among lean subjects (p=0.0002), 5.3 ± 1.4% among OW subjects (p=0.000), and 6.8 ± 2.7% among WM (p=0.0007). Appetite was significantly reduced 30 minutes after the TMRB (p=0.0002). TMRB appear to be a promising weight control tool.

For more information

Setting Weight Loss Goals

2009-04-24T10:28:00.009-04:00

A goal is your vision. It is what you desire; what you aim to achieve. Goals should be personal and meaningful. We can give you ideas and suggestions, but unless the goals feel right, it will be difficult for you to make a lasting commitment to them. Commitment is the key to success.

There are two types of goals: outcome goals, which are the "prize" for all your hard work, and behavior change goals, which are strategic plans you make to help you reach your outcome goal.

Setting specific behavior change goals will help you achieve your outcome goals. These may include shedding excess weight, improving your nutrition and getting into good physical shape. Your behavior change goals should be realistic and have a measurable outcome.

Examples of behavior change goals include:

I eat 5 Medifast Meals and 1 Lean & Green meal per day.
I walk briskly during my lunch hour for 20 minutes each day during the week.
I drink 8 glasses of water daily.

At times you will need to make adjustments, or change your goals, based on unforeseen obstacles that get in your way. This doesn't mean you give up on the goal; rather it means that you need to set up a contingency plan. We all lead busy lives, and sometimes we may fall behind on the important things - like exercise - and will have to make up for it by making sure we are still eating all the right foods. Stress is often an obstacle that can make us fall into bad habits, so taking time to relax and do things you enjoy could be just the thing you need to stay on track.

For more information

Journal For Weight Loss

2009-04-23T09:08:00.010-04:00

Keeping a journal can help you learn a lot about yourself in terms of what you eat, how much you exercise and why you engage in various activities.

Journaling the meals that you eat helps you to avoid "unconscious eating" - eating that leads to consumption of excess calories, beyond what you may have ever intended to consume. In fact, research actually shows that keeping a food journal will help you lose weight! In addition, journaling your meals will help you keep the weight off once it's gone.

In addition to keeping track of your foods, journaling your moods, such as stress, boredom or anger, can help you pinpoint problem areas during your day, which in some cases may serve as triggers to overeating. Once you understand the problem, you can find a solution that does not involve opening the box of cookies or the jar of jellybeans.

And last but certainly not least, remember to log your exercise. The more often you log your exercise, the clearer it will be to see how exercise affects the bottom line when it comes to weight loss.

Need help with weight loss? contact Diana Young, RD, LD/N, CDE

Catch that Carrot - Setting a Reward System

2009-04-22T08:01:00.016-04:00

When beginning a weight-loss program, it is important that you set weight-loss and fitness goals to monitor your progress along the way. Once you have short-term goals, set up a reward system as positive reinforcement for your efforts.

We are familiar with reward systems from others, such as employee of the month, sports trophies and scholastic achievement awards. Weight-loss achievements are unique because you are the only one who really knows how hard it was to reach your goal! And so you must reward yourself!

Here are some guidelines for setting up a reward system:

Before losing any weight, plan the reward system so that the further along you go, the larger the rewards. For example, reaching the first goal could be a CD, the second goal a bottle of perfume/cologne, the third goal a facial, weekend trip with friends, etc.
Never use food as a part of your reward system.
Make sure you set up reasonable goals. Do not push yourself too hard - take the time to do this right!
You can set up the system by the number of pounds lost, clothing sizes lost, adherence to your exercise program or anything that you feel deserves recognition on your way to success.
Remember that losing the weight isn't the final goal, it's maintaining your lower weight. Use the reward system for maintaining the weight for a certain number of months until your accomplishments become habits.

For more information

Portion Control Just Got Easy

2009-04-21T08:55:00.010-04:00

Dear MFers,

Medifast teaches you portion control.

Since you will be eating Medifast Meals five times a day, you will only consume the amounts of food that we provide. In addition, our Lean & Green meal is very easy to follow, and has been mapped out for you when you start the plan. The My Plan section knows what you are supposed to be eating, and will give you suggestions for all of your meals. For more information on proper portioning, see our Quick Start Guide included with your first Medifast order.

Keep the serving sizes below in your head at all times, in order to better estimate your portions:

1/2 cup of cooked vegetables = scoop of ice cream
1 ounce of cheese = a pair of dice
3 ounces of chicken or fish = 1 deck of cards
1 tablespoon of salad dressing = 1/2 of a ping pong ball
1 teaspoon oil or butter = tip of your thumb

Good Luck! And if you need more support, contact me

Diana Young, RD, LD/N, CDE

Benefits of a Low Carbohydrate Diet

2009-04-19T23:51:00.012-04:00

ABSTRACT

The persistence of an epidemic of obesity and type 2 diabetes suggests
that new nutritional strategies are needed if the epidemic is to
be overcome. A promising nutritional approach suggested by this
thematic review is carbohydrate restriction. Recent studies show
that, under conditions of carbohydrate restriction, fuel sources shift
from glucose and fatty acids to fatty acids and ketones, and that ad
libitum–fed carbohydrate-restricted diets lead to appetite reduction, weight loss, and improvement in surrogate markers of cardiovascular disease. Am J Clin Nutr 2007;86:276–84.

Contact Diana Young, RD, LD/N, CDE for more information.

10 Medical Benefits of Weight Loss

2009-04-17T19:12:00.010-04:00

The medical benefits of a low-calorie diet include:

A reduction in blood pressure
A decrease in blood glucose levels
A decrease in total and LDL cholesterol levels
A reduction in triglyceride levels
An improvement in respiratory function and sleep apnea
A reduction or alleviation in pain associated with osteoarthritis, or inflammation of the joints
A reduction or alleviation of lower back pain
A decreased risk for gallbladder disease/gallstones
Increased mobility
The timid, introverted, and non-assertive individual gains greater self-esteem and self-worth as their external image improves. This also comes from their recognition of a goal achieved.

What do you want to read?

2009-04-08T16:19:00.002-04:00

hard at work, originally uploaded by creatingkoan.

We are regularly adding new articles to the site to enhance your experience. Tell us what topics you want to read and we'll make sure you always find the content you need!

Diana Young, RD, LD/N, CDE
Dietitian and Diabetes Educator

Weigh In on Childhood Obesity

2009-04-07T09:40:00.007-04:00

Join me at "Let's Talk" and weigh in on childhood obesity.

With more school budget cuts on the way, "WE" the public need to stand up and lead kids down the right path to a healthy lifestyle.

You and I can make a difference.

Diana Young, RD, LD/N, CDE

Meal Replacements vs ADA Diet - A Study Published in "The Diabetes Educator"

2009-03-21T09:13:00.005-04:00

The Johns Hopkins Bloomberg School of Public Health studied the efficacy of meal replacements for people with diabetes by comparing Medifast to basic nutrition recommendations provided by the American Diabetes Association. Results of the study show that people with Type II Diabetes, using Medifast Plus for Diabetics, lost twice as much weight as those following the ADA's recommended food guidelines and were twice as likely to stick with the diet. Other improvements in health included:

* 19% decrease in insulin
* 12% decrease in fasting triglycerides
* 10% decrease in blood glucose
* 27% increase in quality of life
* 9% increase in HDL
* 7.5% decrease in body fat
* 8% decrease in blood pressure

Nutrition News - March 13, 2009

2009-03-14T11:07:00.001-04:00

American Dietetic Association President Rings the NASDAQ Stock Market Opening Bell
-The ‘Stock” Exchange
(By Bonnie Taub- Dix, ADA Spokesperson)

Food nutrition programs don't lead to obesity: USDA

Source: USDA

As Indian Growth Soars, Child Hunger Persists

The contradictory science of antioxidants

Framingham Heart Study Launches New Project to Develop Blood Tests for Heart Disease

Lifesaving Kidney Treatment, but Only to a Point

Can two people eat on $67 a week?

Prince Charles' Herbal Products Stir Controversy
The product in question is "Duchy Herbals Detox Tincture,”
which contains dandelion and artichoke extracts.

ViB drink a cocktail of contradictions

GAO cites fraud in Medicare in-home services billings

Bill Proposes Restrictions on Raw Milk Sales- CT

Judge upholds almond pasteurization law

Coos Head Food Store Recalls MT Hood Trail Mix Because of Possible Health Risk

Registered Dietitians in the News

St. Fatty’s Day
Between guzzling green beer and noshing on fish-and-chips,
it’s easy to OD on the spirit of Saint Patrick.
(Toby Smithson, ADA Spokesperson quoted)

The Park Avenue Diet
(By Kathleen M Zelman, RD)

From fat to flat: Popular diet might help reduce dangerous flab
(Margie Bryan Fougeron, RD quoted)

Moderate Protein Diet

2009-03-12T08:12:00.002-04:00

Public release date: 4-Mar-2009

Contact: Phyllis Picklesimer
p-pickle@uiuc.edu
217-244-2827
University of Illinois at Urbana-Champaign

Is one diet as good as another? U of I study says no and tells you why

Any diet will do? Not if you want to lose fat instead of muscle. Not if you want to lower your triglyceride levels so you'll be less likely to develop diabetes and heart disease. Not if you want to avoid cravings that tempt you to cheat on your diet. And not if you want to keep the weight off long-term.

"Our latest study shows you have a better chance of achieving all these goals if you follow a diet that is moderately high in protein," said Donald Layman, a University of Illinois professor emeritus of nutrition. The research was published in the March Journal of Nutrition.

Layman's new study followed the weight-loss efforts of 130 persons at two sites, the U of I and Penn State University, during 4 months of active weight loss and 8 months of maintenance.

Two previous studies had looked at short-term weight loss; this one was designed to look at long-term effects, he said.

Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 30% fat).

"Persons in the first group ate twice the amount of protein as the second group," said Layman.

And the difference in protein made all the difference in improved body composition and body lipids, he said.

Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat.

"The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said.

What were the effects on lipids? Although at 4 months the food-guide pyramid appeared to be more effective in lowering LDL and total cholesterol levels, at 12 months LDL levels came back up until both diets were equally effective, Layman said.

"This is the first study to show that short-term changes in LDL cholesterol are not maintained with long-term weight loss. Most scientists believe that high cholesterol is more a factor of genetics than of diet," he said.

But the moderate-protein diet had by far the bigger effect on lowering triglycerides, and that lasted as long as individuals remained on the diet, he said.

"Of the two types of lipid problems, high triglycerides pose a greater risk for heart disease. Approximately twice as many people have high triglycerides, and people with this condition are approximately four times more likely to die from heart disease," the scientist said.

To ensure compliance, participants met every week for weigh-ins and nutrition instruction. "We taught participants how to follow their diet, how to grocery shop, and how to prepare the meals. They also measured everything they ate three days a week," he said.

"Studies that report there is no difference among diets also report that subjects were not carefully following the diets," said Layman. "It's very important to realize the difference between diet compliance and diet effectiveness."

The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.

"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said.

Average weight loss for the protein group was 23 percent higher than the food-pyramid group, with 31 percent of "completers" in the protein group losing more of than 10 percent of their initial body weight versus 21 percent of the food-pyramid group.

###

Co-authors of the study are Ellen Evans of the U of I Department of Kinesiology and Public Health; Donna Erickson, Jennifer Seyler, and Judy Weber of the U of I Department of Food Science and Human Nutrition; and Deborah Bagshaw, Amy Griel, Tricia Psota, and Penny Kris-Etherton of The Pennsylvania State University Department of Nutritional Sciences.

It was funded by the National Cattlemen's Beef Association, The Beef Checkoff, and Kraft Foods.

Nutrition News - February 18, 2009

2009-02-19T10:04:00.002-05:00

Survey shows awareness of peanut recall but misunderstanding

Americans fuzzy on trans fat sources: survey

Appeals court upholds NYC's calories-on-menus rule

Study confirms: Don't reward yourself for calories burned

Group call for program to prevent underweight births

New Botanical Drug May Silence Peanut Allergies, Animal Study Suggests

Hospitals see big drop in staph superbugs
Study: MRSA infections from IV tubes fell nearly 50 percent in 10 years

Registered Dietitians in the News

Approved as a natural product, stevia may broaden appeal of sugar alternatives
(Dawn Jackson Blatner, ADA Spokesperson quoted)

Health Rules You Can Rewrite After 40
Be Religious About What Really Matters; Take Shortcuts With the Rest. Check Out Our Guide to Being a Sensible Slacker
(Christine Gerbstadt, ADA Spokesperson & Colleen Doyle, RD quoted)

Loose Change: Take a bite out of your food bill
(Tara Gidus, ADA Spokesperson quoted)

More families eating home-cooked meals
(Jacquelynn O'Palka, RD & Jan Yudt, RD quoted)

Teen-mothers-more-common-in-city">Teen mothers more common in city
(Natalia Miner, RD quoted)

Think these 8 foods are healthy? Wrong!
Skip the diet soda and potato chips and have seltzer and popcorn instead
(By Nicole Ferring, RD; Janel Ovrut, RD quoted)

Old Colony Elder Services Appoints Shawn C. Smith as Nutrition Director
(Shawn C. Smith, RD cited)

In Paris, Culinary Education Starts In Day Care
(Sandra Merle, Dietitian/France quoted)

Nutrition News - February 17, 2009

2009-02-17T09:18:00.001-05:00

Phone Call Helps Dieters Lose Weight

New Test For Mysterious Metabolic Diseases

Vitamin E May Decrease Mortality Of Elderly Male Smokers, Yet Increase Mortality Of Middle-aged Smokers

Vitamin Pills: A False Hope?

Coffee: Good, bad or just forget about it?

Few teens need cholesterol-lowering drugs, researchers say

The Claim: Sunscreen Prevents Vitamin D Production

MedlinePlus: Current Health News
-Amputations much more common in diabetics
-Web-based program improves diabetics' self care

Registered Dietitians in the News

Artificial Sweeteners: They're Enough to Give Some People a Headache
(Dawn Jackson Blatner, ADA spokesperson quoted)

Corn syrup's bitter sweet debate
(Keri Gans, ADA Spokesperson, Gunilla Nordhammar, RD & Ruth Wolfe, RD all quoted)

'Joy of Cooking' or 'Joy of Obesity'?
In the classic cookbook, published since 1931, changes in ingredients and serving sizes have led to a 63% increase in calories per serving in 17 of the recipes, a study shows
(Brian Wansink, ADA Member & Jeannie Gazzaniga-Moloo,ADA Spokesperson quoted)

Cherries help heart, help prevent diabetes
(Lona Sandon, ADA Spokesperson quoted)

Break these rules to lose weight
(Dawn Blatner Jackson, ADA Spokesperson & Keith Ayoob, RD quoted)

Seven roadblocks to dieting
(Sarah Krieger, ADA Spokesperson quoted)

Nutrition News - February 16, 2009

2009-02-16T10:50:00.002-05:00

How can parents fight child obesity? Get to play Related Resource: If Your Child Is Overweight: A Guide for Parents, 3rd Edition

Weight Loss More Effective Than Intensive Insulin Therapy

9 things you should unlearn about tea

Many Americans Unaware of Food Recalls, Survey Finds
Related Resource: FDA Peanut Product Recalls

U.S. to Compare Medical Treatments

In Digitizing Healthcare, a Battle Over Patient Privacy

MedlinePlus: Current Health news
- Astronauts' bone strength lost in space
- Belly Fat May Make Migraines More Likely
- High uric acid raises risk of death in adults
- Low vitamin D tied to higher body fat in women
- Mediterranean diet may help prevent spina bifida

Registered Dietitians in the News

Healthy family makeover
(Jim White, ADA Spokesperson cited)

Cupid Countdown, Day 5: Have a healthy, romantic meal
(Keith Ayoob, RD; Dawn Jackson Blatner & Bonnie Taub-Dix, both ADA Spokespeople all quoted)

Dark Chocolate-Covered Strawberries
(Ryann Null, dietetic intern & Althea Zanecosky, RD quoted)

Dietitian: Industrial food model leading to widespread famine
(Melinda Hemmelgarn, RD quoted)

More families eating home-cooked meals
(Jacquelynn O'Palka, RD quoted)

How healthy are decaf green tea and dried fruits?
(Wendy Bazilian, RD quoted)

New study finds teens with higher dairy intake have lower body fat
(Melissa Dobbins, RD quoted)

Tips for cyclists at risk of bone loss
(dietitian cited)

Ten tips for healthier, faster meals
(By Samara Felesky-Hunt, Dietitian/Canada)

Water world: How to hydrate right
(Lori Smart Dietitian/Canada quoted)

Nutrition News - February 14, 2009

2009-02-14T08:45:00.002-05:00

The Human Diet: High Nutrition and Cooking
(Presented at a meeting of the American Association for the Advancement of Science)

Changing habits may not lower blood pressure

Diet pattern linked to higher diabetes risk

Eggs not dangerous for heart health: Study

Fructose-sweetened drinks again raise questions in obesity-related study

Hayek Breastfeeding: Why Do We Care?
Some Say the USA Is Unique in Its Breastfeeding Issues

A Skeptic Becomes A True Believer
(Hospital initiative to reduce the number of hospital-acquired infections in ICU)

Court Finds No Link Between Vaccines, Autism

Mead Johnson's Success Formula
Keys to Strong IPO Include Timing, Timing, Timing; Booming Baby Market

Consumers Cut Food Spending Sharply
Markets and Restaurants Feel the Pinch as People Purchase Generic Brands and Stay Home

Cocoa Prices Create Chocolate Dilemma

Registered Dietitians in the News

How to eat cheap: What foods to buy and where to buy them
(Keith Ayoob, RD & Keri Gans, ADA Spokesperson quoted)

Simpson gossip spotlights the burden of celebrity
(Dawn Jackson Blatner, ADA Spokesperson quoted)

dietitian receives top award
(Joetta Redlin, RD quoted & the Iowa Dietetic Association cited)

The 'Mayo Clinic' Diet
(By Kathleen Zelman, RD; Connie Diekman, immediate past president of the ADA quoted)

Guys, make Valentine's Day special
Looking for a romantic Valentine's Day gift that's truly from the heart?
Cook for her
(Kimberly Kramer, RD quoted)

Plan aims to make healthier Riverland
(Kate Blowes, Dietitian/Australia quoted)

Nutrition News - February 13, 2009

2009-02-13T08:09:00.002-05:00

Registered Dietitians Can Do Much to Help Educate Americans and Eliminate Health Disparities in U.S., Says Former Surgeon General

Think 30 minutes of exercise cuts it? Try 50
Updated guidelines recommend more daily activity to battle weight gain

Dietary Aid Helps Kidney Patients Stay Safe
Too much phosphorus in food can cause harm, but new tool helps spot the danger

Too much vitamin E during pregnancy may harm baby

Three Million people are at risk of malnutrition in UK – BDA

Inflammation In Colon May Get Doused Before Fueling Cancer Development

A Spoonful of Sweetener -- Without the Calories

Nanoparticles In Dietary Supplements Cause Health Concerns, Regulatory Challenges

Maryland eyes artificial food color ban

Efficacy of Fish Oil in Lupus Patients

Registered Dietitians in the News

Eating his way to a six-pack with 16 eggs a day
(Jim White, ADA Spokesperson quoted)

Protein pulls ahead on the post-workout menu
(Nancy Clark, RD quoted)

I love you ... Let's clean out the fridge!
(Mary Lee Chin, RD quoted)

HEALTHY EATING: How to feel your food
(By Joan Endyke, RD)

Eat your vegetables
(Robyn Wilson, RD quoted)

Caswell welcomes new program for children
(Greg Wheatley, RD quoted)

Avera Medical Minute: Vegetarianism
(Megan Woodraska, RD quoted)

Grocery tags aim to build shoppers 'nutrition IQ'
(Heidi Diller, RD & Stacy Beeson, RD quoted)

LETTER: Boost your heart health on Valentine’s Day
(By Susan Levin, RD)

The rules of golf ... and golf food
(By Barbara Quinn, RD)

Nutrition News

2009-02-12T16:45:00.003-05:00

Health Scares Reduce Smoking but Not Waistlines, Survey Finds Source: Archives of Internal Medicine

Obesity during pregnancy raises the risks of birth defects
Source: JAMA

Tests show 'possible' salmonella at Texas plant
Related Article - Timeline of the Salmonella Outbreak

U.S. relies on states for food safety inspections
Overburdened officials trained less than their federal counterparts

Does colloidal silver boost immunity or overall health?
The metal is popular in alternative medicine circles, but claims are unproven and large doses can be harmful

Working out from Nine to Five

Cafes offer healthy hospital food
The first NHS run cafe in Scotland has opened at Glasgow Royal Infirmary.

Roses Are Red, and So Are Lots of Foods Good for You and Your Valentine

What the doctor ordered
Soup, garlic and peppers all could help what ails you

Really?
The Claim: Never Blow Your Nose When You Have a Cold

MedlinePlus: Current Health News
–Experiences Bring More Joy Than Possessions Do
–Obesity hurts recovery after colon cancer surgery
–Taking Statins Faithfully Lengthens Life
–Scientists Discover Key Factor in Controlling the Breakdown of Bone
–For Preschoolers, Even 'Play' Tends to Be Sedentary
–Magnesium sulfate can lower risk of cerebral palsy
–Sense of balance predicts hip fracture risk

Registered Dietitians in the News

Can People Safely Eat Cat Food?
(Dawn Jackson Blatner, ADA Spokesperson quoted)

Eating Right Can Be Easy And Cost Effective
(Bethany Thayer, ADA Spokesperson quoted & National Nutrition Month cited)

Meat can affect you and our planet
(By Siobhan Walsh, RD)

Get heart-healthy this month
(By Cheryl Ann Macellaro, RD)

Saving money and eating healthfully at same time
(By Dayle Hayes, RD)

Eating out doesn’t have to doom your diet
(By Chris Rosenbloom, RD)

Nutrition Wise: Vitamin D in Fish, Broccoli Cheese Soup, Morning Sickness
(By Karen Collins, RD)

Dealing with a picky eater
(Holly Schere, RD & Jennifer Lavelle, RD quoted)

UNO dietitian offers tips for healthy hearts, healthy lives
(Julie Denker, RD quoted)

Yeah, if only ... / Nutrition experts warn consumers to beware of guarantees, promises
(Charlotte Scott, RD quoted)

Learn How to Eat Right: Work with a Dietitian

2009-01-16T08:48:00.014-05:00

Watch Webcast

Webcast Transcript:

Participants

Bonnie Taub-Dix MA, RD, CD

Summary

Eating a healthy diet is hard work. That's why people get help from registered dietitians who are part diet detective and part counselor. Learn how they can help you eat right.

ANNOUNCER: Eating right is a good idea for everyone. But changing your eating habits can be a daunting task. That's why people call on nutritional counselors.

BONNIE TAUB-DIX, MA, RD: Who needs nutritional advice? Who doesn't need nutritional advice? You know, unfortunately, a lot of people wait until something is wrong to consult with a registered dietitian. And not that that's too late, but why wait until then?

ANNOUNCER: Registered dietitians can help people get it right. And it's not just for people interested in losing weight.

BONNIE TAUB-DIX, MA, RD: There are many people who are struggling to gain weight and just find it very difficult to do so, either because they have a very active metabolism or because they themselves are very active.

Then there are those that are overweight, but who have many other problems or chronic illnesses that go along with it, such as diabetes or cardiovascular disease.

But so many women come to see me at the beginning of their pregnancy just because they want to be sure they're doing the right thing.

Athletes frequently consult registered dietitians, because they have tremendous demand for calories.

ANNOUNCER: Parents can also seek help for their children.

BONNIE TAUB-DIX, MA, RD: Many of the children that are brought to see registered dietitians have weight issues, because nowadays, there is an epidemic of diabetes, actually, in the population of children, due to all the obesity that we see. So that could be one reason.

Another reason may be that a child's not eating enough or not eating well. And then, sometimes, children do have illnesses: Crohn's disease, digestive issues, diabetes, hypertension.

ANNOUNCER: Dietitians are part detective and part psychologist.

BONNIE TAUB-DIX, MA, RD: We look for foods that may be missing, foods that may be in excess. Sometimes, people have a tendency to give you a dietary recall, "Oh, no, I never have any snacks," and then, you might look at the food diary and see, "Well, what happened here at 3:00? What about 10:30 in the morning? What about at midnight?

When a dietitian looks at a food diary, we look for hot spots. Initially, I would glance at the food diary looking for "Does this person have enough calcium in their diet? Are they getting any fruits and vegetables? Do they have enough fiber in their diet? Do they have enough protein in their diet? What about the carbohydrates?

I look for food fads, I look for misconceptions. Very often, from a food diary, I can actually tell the kind of misconceptions that someone may have about diet. If I see everything is fat-free, fat-free, fat-free, and then all of a sudden, you know, something in there that's loaded with fat, I wonder what went on there.

Many of my patients are emotional eaters, where they eat for the wrong reasons. Some people say that, you know, that expression "I eat to live"? Well, those are people that, very often, you know, eat based upon hunger. They're hungry, they eat. Other people say that they live to eat, meaning that they love the food. You know, they love the taste of it, the smell of it, the pleasure of cooking, the pleasure of shopping. So those people may eat for other reasons.

ANNOUNCER: But anyone can hang out a shingle. So how do you find a qualified expert?

BONNIE TAUB-DIX, MA, RD: Anyone could call themselves a nutritionist, so these terms, nutritionist and dietitian, are really not interchangeable. However, a registered dietitian did have to go through a certain amount of schooling, education and they must maintain this professional qualification.

The best place to find a qualified registered dietitian is to look on the website.

It's American Dietetic Association Web site, www.eatright.org. And you can actually enter your ZIP code and you will find an RD within your local area.

ANNOUNCER: Each program is devised to address your particular problem areas.

BONNIE TAUB-DIX, MA, RD: Registered dietitians customize meal plans to the patient's particular individual needs. So not only do we have to look at what they like to eat, but we have to look at what time of day they eat. You know, someone who works on a night shift may need a totally different meal plan than someone who works days. Does this person eat in restaurants all the time? Do they eat at home all the time? Do they like to cook? Do they only eat out and order in?

I think that before seeing a dietitian, you might want to ask yourself, "Well, what are my eating habits like? Do I stand eating in front of the refrigerator? Am I eating in my car most of the time? Do I eat off my kid's plates? What kind of food am I making for my family? I'm so confused in the supermarket, how do I know how to read a label?"

Some people do very well with one visit with a dietitian, others may go to a dietitian for years. It doesn't mean that they're not learning anything, but eating is very personal.

ANNOUNCER: So what makes a diet healthy?

BONNIE TAUB-DIX, MA, RD: Good eating habits are habits where you eat until you're full, learning when your stomach is full. Good eating habits has to do with eating a variety of foods in your diet, having whole grain fruits and vegetables, eating lean sources of protein where the fat is trimmed having good sources of calcium in your diet and dairy products that are low in fat, having lots and lots of fruits and vegetables, and keeping your diet low in saturated fat.

ANNOUNCER: So if "we are what we eat" it might be time to take steps towards a healthier diet.

BONNIE TAUB-DIX, MA, RD: The most important point that I could leave you with is that your diet should be balanced. There's no one miracle cure food. There's no one food that's going to cause you to become obese. There's no one food that's keeping you too thin. I think that it's important to realize that foods work in concert with each other and this also needs to be in concert with your home life and your emotional well-being.

Source: Healthline

Hemp Recipe: Zesty Italian Hemp Oil and Vinegar

2009-01-06T16:50:00.025-05:00

Ingredients:

1 packet of Good Seasons Salad Dressing & Recipe Mix, Zesty Italian

3 Tablespoons Water

1/4 cup Progresso Balsamic Vinegar

1/2 cup Hemp Oil

Mix and Shake until well blended. Pour over your favorite salad.

I pour it over a large bowl of mixed greens, shredded carrots and grilled chicken strips. Yum!

Related Posts:

Hemp: Nature's Forgotten Nutraceutical

Hemp Seed and Nutrition

Top Ten Reasons to Consult a Registered Dietitian

2009-01-02T17:03:00.009-05:00

Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You

1. You have diabetes, cardiovascular problems or high blood pressure.
An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.

2. You are thinking of having or have had gastric bypass surgery.
A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.

3. You have digestive problems.
A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.

4. You’re pregnant or trying to get pregnant.
A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.

5. You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.

6. Your teenager has issues with food and eating healthfully.
A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

7. You need to gain or lose weight.
A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.

8. You’re caring for an aging parent.
A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.

9. You want to eat smarter.
A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10. You want to improve your performance in sports.
A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

Need a Dietitian? Contact me
Source: The American Dietetic Association
image credit: ifijay

Happy New Year: How to Achieve your Goal or Resolution

2008-12-31T20:53:00.011-05:00

1. What do you want to achieve? Define your goal or resolution.

2. Determine exactly what you will give or do in return for your goal.

3. Establish a definite date you will have acquired your goal.

4. Create a plan. Begin at once, whether you are ready or not.

5. Write out a clear concise statement.

6. Read the statement aloud every morning and every evening.
See it, Believe it, Feel it.

7. Take action toward your goal everyday, whether you feel like it or not.

Example:

Lose 10 pounds by consuming a 1200 calorie meal plan daily by March 1st, 2009. I will accomplish this with the following meal pattern:

4 servings of starch
3 ounces of protein
3 servings of vegetable
2 pieces of fruit
2 cups of Milk
3 tsp. oil

What resolution will you achieve this year?

5 ways to keep my 2009 New Year's Resolution: Locavore

2008-12-27T09:40:00.008-05:00

My new year's resolution, becoming a Locavore, will be my biggest and most rewarding challenge for 2009.

A locavore is someone who eats food grown or produced locally or within a certain radius such as 50, 100, or 150 miles. The locavore movement encourages consumers to buy from farmers’ markets or even to produce their own food, with the argument that fresh, local products are more nutritious and taste better. Locally grown food is an environmentally friendly means of obtaining food, since supermarkets that import their food use more fossil fuels and nonrenewable resources.(1)

5 Ways I plan to keep my Resolution:

1. Purchase from a Farmer's Market - I used local harvest to determine the farmer's markets in my area. Audubon Park Community Market occurs every Wednesday evening from 4 - 9 p.m. and is 20 minutes from my house. I have added this task to my calendar for the entire year of 2009.

2. Menu Planning - I will have to revise my family's menu plan to include what is in season and I have found a resource for guidance. Recipes will need to be added to the menu planning process. No more processed or convenience foods. I use Weight1Minute software for menu planning, recipes, and grocery lists.

3. Plant an Edible Garden - Plans are in development for a vegetable garden in my backyard. Considering I have no experience in planting and maintaining a garden, I will have to gain knowledge about how to plant a garden.

4. Read Books about Locavores - I have scheduled reading times on my calendar for 100 mile diet and Animal, Vegetable, Miracle. These are books about eating local for one year.

5. Write about it - I plan to keep an online journal of my adventure of becoming a locavore. I will publish writings on Iowa Avenue and Ask The Dietitians.

The adventure begins with finding a local winery that produces wine from the Muscadine grape. Studies conducted by the National Cancer Institute, the University of Florida and the Nutraceutical Research Laboratories at the University of Georgia found that the Muscadine grape has one of the highest antioxidant levels among fruits. Antioxidants play a key role in maintaining a healthy immune system. Their findings also showed the Muscadine holds anti-inflammatory properties, the ability to lower bad (LDL) cholesterol while raising good (HDL) cholesterol, and inhibit the growth of prostate and breast cancer cells.(2)

What is your New Year's Resolution and how do you plan to keep it?

1. http://en.wikipedia.org/wiki/Local_food

2. http://www.lakeridgewinery.com/wines-health.php

10 Things I Hate About Holidays

2008-12-13T11:14:00.002-05:00

and tips to make it easier:

1. Everyone expects me to cook.

2. I spend money I don’t have.

3. I can’t get the fake Christmas tree together.

4. Too many calories, carbs and fat.

5. Some family members don’t get along.

6. Too many holiday cards to send.

7. It’s too damn cold. Even in Florida.

8. I miss my brother.

9. Shopping.

10. Wrapping.

10 Things I Hate About Weight

2008-12-08T09:09:00.012-05:00

Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day. - Andrea Giancoli, RD, spokesperson for the American Dietetic Association.

1. Shoes and clothes can add up to 6 pounds.

2. An aerobic class can cause a 5 pound weight loss of sweat.

3. Drinking a bottle of water can add 2 pounds.

4. Alcohol depletes the body of water and subtracts 3 - 5 pounds.

5. Just eating a meal can add up to 3 pounds.

6. Low carb meals all day - subtract 3 - 5 pounds for water loss.

7. A high sodium day can add 4 - 5 pounds.

8. Being sick can cause dehydration - subtract up to 5 pounds.

9. Constipation adds 2 - 6 pounds.

10. Too much coffee - subtract 2 pounds.

Your body fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health.

Focus on your waist, not your weight.

1200 Calorie Menu day 11

2008-12-06T21:01:00.013-05:00

Day 11 of a 30 day 1200 meal plan

B: 2 Tablespoons peanut butter, 1 small banana, 1 cup 1% milk and 1 Tablespoon honey blended to make a PB Banana Smoothie

L: 2 ounces sliced turkey on 2 slices whole wheat bread with lettuce and tomato, apple, water

D: tomato soup, large salad with 2 Tablespoons oil and vinegar, sparkling water

Snack: 6 whole wheat crackers, 1 ounce cheese, water

courtesy of Weight1Minute

Related Posts:

1200 Calorie Menu day 10 - Fast Food Drive Thru

2008-11-30T13:57:00.008-05:00

Day 10 of a 30 day menu plan- Fast Food

B: McDonald's english muffin, 2 packs grape or strawberry jelly, black coffee

L: Burger King 4 pc chicken tenders, BK fresh apple fries, Diet cola

D: Wendy's small chili, mandarin orange cup, Diet cola

Snack: Dunkin Donuts multi-grain bagel with reduced fat strawberry cream cheese, decaf black coffee

1257 Total Calories

Carbohydrate: 186 grams - 59%
Protein: 45 grans - 14%
Fat: 37 grams - 27%

Related Posts:

Which came first obesity or depression?

2008-11-28T17:11:00.004-05:00

depression, originally uploaded by Dawn Ashley.

According to a recent study, people with current depression or a previous diagnosis of depression were 60 percent more likely to be obese. Those with an anxiety disorder were 30 percent more likely to be obese.

Depression and obesity likely fuel one another, said lead author Gregory Simon, M.D. “When people gain weight, they’re more likely to become depressed, and when they get depressed, they have more trouble losing weight,” said Simon, a psychiatrist and researcher at Group Health Cooperative in Seattle.

Treatments such as exercise and stress reduction can help to manage both obesity and depression at the same time. Dieting, which can worsen mood, and antidepressants, which can cause weight gain, should be minimized.
"The treatment of depression and obesity should be integrated," the authors conclude. "This way, healthcare providers are working together to treat both conditions, rather than each in isolation."

1200 Calorie Menu Day 9 - Holiday Leftovers

2008-11-27T21:57:00.014-05:00

Day 9 of a 30 day Meal Plan

B: 1 potato pancake, 1/2 cup applesauce, 1 cup skim milk

L: 1/2 cup turkey salad on whole wheat bread with lettuce and tomato, 1/2 cup fruit salad, unsweetened ice tea

D: 3 ounces turkey, 1/2 cup stuffing, 1/2 cup green beans, water

snack: 1 cup skim milk, 1/2 cup mashed sweet potatoes

1200 Calories

139 grams Carbohydrate - 45%
68 grams Protein - 22%
45 grams Fat - 33%

Related Posts:

1300 Calorie Menu Day 8

2008-11-25T20:21:00.016-05:00

Day 8 of a 30 day meal plan courtesy of Weight1Minute.com

TODAY'S CONSUMED FOOD ITEMS

	Food Items	Serving Size	Calorie
Breakfast
	Bread, whole-wheat, commercially prepared, toasted	1.00 slice	76
	Egg, whole, cooked, poached	2.00 large	142
	Margarine-like spread, SMART BALANCE Regular Buttery Spread	0.30 tablespoon	25
	Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D	0.50 cup	55
Lunch
	Bread sticks, plain	1.00 stick, small (approx 4-1/4" long)	21
	Fast foods, salad, vegetable, tossed, without dressing	2.00 cup	44
	Salad dressing, home recipe, vinegar and oil	1.00 tablespoon	72
	Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, ready-to-serve	1.00 cup	123
	Water, tap, drinking	8.00 fl oz	0
Dinner
	Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	3.00 oz ( 1 serving )	210
	Broccoli, cooked, boiled, drained, without salt	3.00 stalk, small (5" long)	147
	Potatoes, baked, skin, without salt	5.00 Ounce	281
	Water, tap, drinking	8.00 fl oz	0
	Yogurt, plain, skim milk, 13 grams protein per 8 ounce	1.00 container (4 oz)	127

NUTRIENT SUMMARY

Calorie:	1323
Carbohydrate:	171.93
Protein:	75.96
Fiber:	28.97
Fat:	41.07
Saturated Fat:	11.93

Relatated Posts:

1200 Calorie Menu day 7 - On The Go

2008-11-23T10:13:00.019-05:00

Day 7 of a 30 day 1200 calorie menu -

B: Banana, whole wheat english muffin, 1 Tablespoon peanut butter, 1 cup skim milk

L: 2 ounces string cheese, 6 whole wheat crackers, 1/2 cup carrot sticks, water

D: 2 slices whole wheat bread, 2 ounces turkey, mustard, lettuce, tomato, 1/2c. vegetable juice, water

snack: 1 cup skim milk, 3 graham crackers

NUTRIENT SUMMARY

Calorie:	1209
Carbohydrate:	167.4
Protein:	67.18
Fiber:	21.05
Fat:	34.65
Saturated Fat:	11.62

Courtesy: Weight1Minute
image credit: nanda

1200 Calorie Menu day 6 - TV Dinners

2008-11-20T09:44:00.010-05:00

Day 6 of 30 day 1200 calorie meal plan - TV dinners

B: skim milk, 3/4 cup bran flakes, 1 small box raisins, coffee

L: Healthy Choice chicken BBQ, roasted red potatoes, mixed vegetables in sauce, water

D: Lean Cuisine oriental beef with vegetables and rice, water

Snack: 2 Tablespoons peanut Butter, 6 crackers, 1 cup skim milk

1192 Calories
176 grams Carbohydrate - 59%
59 grams Protein - 20%
28 grams fat - 21%

Related posts:

1200 Calorie Menu day 5

2008-11-17T18:47:00.008-05:00

Day 5 of a 30 day 1200 calorie meal plan

B: 1/2 cup skim milk, 1/2 english muffin with 1 Tablespoon peanut butter, 1/2 banana, coffee

L: the other 1/2 of the banana, 2 ounces turkey on 2 slices whole wheat bread with lettuce, tomato, sprouts and mustard, water

D: 1 cup angel hair, 1 cup or less marinara, 2 Tablespoons parmesan cheese, water

Snack: 1/2 cup cheerios, 1 cup skim milk

1227 calories
Carbohydrate - 173 grams, 56%
Protein - 64 grams, 21%
Fat - 31 grams, 23%

related posts:

image credit: Karpov the Wrecked Train

1200 Calorie Menu day 4 - Fast Food

2008-11-16T17:30:00.024-05:00

Last year I added "email counseling" to my nutrition practice. Best thing I ever did. People are far more open and honest when they don't have to stare a dietitian in the face. The most frequently asked question is "What can I eat at a fast food restaurant and still lose weight?".

day 4 of a 30 day 1200 calorie menu plan

Hot Topic: Fast Food

B: McDonald's Egg McMuffin, coffee

L: Burger King hamburger, small fries, diet cola

D: Chick Fil A chargrilled chicken salad, diet Lemonade

Snack: McDonald's apple dippers, carton of lowfat milk

courtesy of weight1minute

Related posts:
1200 Calorie Menu day 1
1200 Calorie Menu day 2
1200 Calorie Menu day 3

1200 Calorie Menu day 3

2008-11-15T09:59:00.017-05:00

Day 3 of a 30 day 1200 calorie Meal Plan

B: 1 cup skim milk, 1 cup bran flakes, 3/4 cup strawberries

L: 3 ounces grilled chicken, 1 cup cooked cabbage, 1/2 cup green beans, 1/2 cup mashed potatoes, 1 orange, water

D: Large Salad - romaine, mushrooms, and carrots with 2 ounces chopped turkey, 1 Tablespoon oil, vinegar, 1 slice whole wheat bread, 1 teaspoon whipped butter and oil mix, water

Snack: 3 graham cracker squares, 1 cup skim milk

Courtesy of Weight1Minute

154 grams Carbohydrate - 50%
76 grams Protein - 25%
35 grams Fat - 25%

Related posts:
1200 Calorie Menu day 1
1200 Calorie Menu day 2

1200 Calorie Menu day 2

2008-11-13T19:44:00.020-05:00

Day 2 of a 30 day 1200 calorie Meal Plan

B: 2 poached eggs, 2 slices whole wheat toast, 2 teaspoons whipped butter and oil mix, 1/2 cup orange Juice

L: 1/2 cup hummus, 1/2 pita, water

D: Healthy Choice Chicken Teriyaki, Banana, water

Snack: 1 cup special K, 1 cup skim milk

Related post: 1200 Calorie Menu day 1

1200 Calorie Menu day 1

2008-11-12T18:45:00.013-05:00

Day 1 of a 30 day 1200 calorie Meal Plan

B: 1 cup oatmeal, 1 cup skim milk, 1 small box raisins

L: 1/2 cup egg salad, 2 slices whole wheat bread, lettuce and tomato, water

D: 3 ounces grilled chicken, 1.5 cups romaine, 1/2 cup shredded carrots, 1 Tablespoon hemp oil and vinegar, 1 small apple, water

snack: 1 cup honey nut cheerios and 1 cup skim milk

courtesy: Weight1Minute

Diabetes Blog Day on November 9th

2008-11-07T20:18:00.003-05:00

OmniPod Slideshow on Flickr

2008-11-07T17:47:00.003-05:00

The OmniPod System pumps insulin, but it's not like any conventional insulin pump. In fact, it's so different that we don't even call it an insulin pump - we call it an insulin pod.

Do you want to Improve your Blood Sugar? Go Vegan

2008-11-01T10:31:00.004-04:00

Studies show both vegan and ADA diets improve blood glucose and blood lipids in Type 2 people with diabetes. However, improvements were greater with a vegan diet. The study resulted in decreased medication, body weight, LDL, urinary albumin and hemoglobin A1c. Portion sizes and total daily calories were unrestricted on the vegan plan.

So what exactly is a vegan meal plan?

A vegan meal plan is plant-based and consists of vegetables, fruits, grains, and legumes. Animal products, such as meat and dairy, are avoided. There are no limits on calories, carbohydrates, and portions, which make it easier for some people to follow.

People who are on a vegan diet are at risk for vitamin B12 deficiency. The Vegan Society, the Vegetarian Resource Group, and the Physicians Committee for Responsible Medicine recommend that vegans consistently eat foods fortified with B-12 or take a daily or weekly B-12 supplement. Fortified breakfast cereals are a source of vitamin B-12 for vegans. Vitamin B-12 can be supplemented by liquid, strip, nasal spray, or injection and is available alone or in combination with other supplements. The Dietary Reference Intake for an adult ranges from 2 to 3 µg (micrograms) per day.

If you would like to consider a vegan way of life, here are links with meal ideas to get you started:

Vegan Action - Going Vegan

Vegan Outreach – What to eat

Good luck and take good care of your body – it’s the only one you have.

Image credit: Songs of Freedom

Insulin - No Prescription Required

2008-10-24T08:53:00.004-04:00

I have been extremely concerned about the amount of people that are not getting their insulin because they think they must have a prescription. You do not need a prescription to purchase NPH and Regular insulin except in Alaska.

This is a result of the economy and misinformation. Most people believe a prescription is required for insulin and if they can't afford to see their doctors, they will stop taking their insulin - this has serious consequences.

Please pass along this information to your friends and family members that have diabetes. I'd also like to encourage you to blog about this - You could save a life, limb, or an organ. Here is a chart to help with getting the word out.

It is very alarming that doctors, nurses and even diabetes educators are not aware of this information. So please pass this along. Thanks for your time and take good care of yourself.

Emotional Eating, Overeating and Holiday Stress

2008-10-20T11:12:00.009-04:00

Emotional eating, overeating and holiday stress—is this a combination you know well? Feeling stressed and overwhelmed by holiday demands and hectic schedules and giving in to the temptation of too many holiday treats is something many of us struggle with during a busy time when it can be hard to make our self care and needs a priority.

My colleague Dr. Melissa McCreery has created a completely new, effective, fun and incredibly affordable program—an eight week holiday health club that comes to you—over the internet and over the phone--and that will help you stay on track with food and weight goals so that you can be in the driver's seat this holiday season. It's worth checking out Just scroll down to "Your Holiday Health Club."

How would it feel to wake up on January 1, 2009 proud that you maintained your priorities without being sucked into holiday overeating, emotional eating, overwhelm, and overload? That's the goal, and it looks like the combination of resources that she's put together will make it pretty streamlined, supportive, and even fun.

Don't miss the interest-free easy payment plan that is only available for a very limited time.

Wednesday Teleseminar: Emotional Eating and Overeating

2008-10-14T10:49:00.016-04:00

Dear Reader,

I wanted to let you know about a great opportunity to get some fantastic information. Wednesday, October 15 (tomorrow) is the date of a valuable free teleseminar.

The topic is:
Emotional Eating and Overeating: Three tips to help you stay on track over the winter and the holiday season

Dr. Melissa McCreery, a psychologist, life coach, and expert on emotional eating will cover three effective strategies to help keep you on track, unstressed, and out of overwhelm with your food, weight loss, and your personal goals this holiday season.

The teleclass takes place Wednesday October 15, 2008 from
noon-1pm Eastern, 11am-noon Central, 10am-11am Mountain, and 9 am-10am Pacific time.

Melissa's teleseminars are highly reviewed and always contain usable and helpful information.

If you can't attend, don't let that stop you from registering. The call will be recorded and registered participants will receive access to the class recording after the call. If you've never attended a teleseminar before, it's easy. You'll just dial in on the phone number you will receive when you register (you are responsible for any long distance charges) and when prompted you'll be given an access code to enter.

To register, just click on the emotional eating toolbox image and scroll down to the bottom of the page to the picture of the red phone. Clicking on that link will take you to a page where you can register for the teleseminar.

I'll be listening to the call as well.

October's Cheap Fruit and Vegetables

2008-10-12T08:54:00.022-04:00

trick: buy fruits and vegetables in season.

treat: money well spent on healthy produce.

bananas
potatoes
celery
cranberries
apples
pomegranates
grapes
sweet potatoes
pumpkins
winter squash
broccoli
spinach
lettuce

For more tips:

Subscribe in a reader

Healthy Living at Age 50 and Beyond

2008-10-11T11:07:00.016-04:00

Health is a state of complete physical, mental, and social well-being.

The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility for your health and making smart healthy choices.

Checklists to get you started on your path to healthy living:

Men's Checklist

Women's Checklist

For more healthy Living tips:

Subscribe in a reader

The Minimalist Lifestyle - how do I get there from here?

2008-10-06T16:31:00.006-04:00

You can’t get there from here—that is what I’m thinking when I take a look around my living quarters.

Minimalist living is stress free living. A minimalist will be relaxed at home and a relaxed person is a healthy person. Health is the reason for existence.

I have become stressed and burdened by the clutter that surrounds me. Let me explain. Four years ago, I sold my home in Mount Dora and moved to Orlando to care for my grandmother who has Alzheimer’s. My grandmother grew up during the depression and saved everything. That stuff is still here. At first, I attempted to clear the clutter but it upset her so much that I had to stop. Unfortunately, her Alzheimer’s has become so bad that I don’t think she will even notice if I “clear the clutter” and attempt to live a minimalist lifestyle.

So, how do I get there from here?

I’ve decided to do the 27-Fling Boogie on a daily basis, courtesy of the FLYLady. Will you join me? Here is what the FLYLady says . . .

We do this assignment as fast as we can. Take a garbage bag and walk through your home and throw away 27 items. Do not stop until you have collected all 27 items. Then close the garbage bag and pitch it. DO NOT LOOK IN IT!!! Just do it.

Next, take an empty box and go through your home collecting 27 items to give away. Suze Orman taught me this in her book, The Courage to be Rich. This will change the energy in your home and bring about good feelings. Every time I do this I feel better and my home is becoming decluttered in the process. As soon as you finish filling the box, take it to the car. You are less tempted to rescue the items.

Rule of thumb: if you have two of any item and you only need one, get rid of the least desirable.

I also sing a wonderful song as I am doing this fun job: "Please Release Me, Let Me Go" as sung from the stuff's point of view.

So . . . 365 days of getting rid of 54 things each day. That means by the end of a year I will have tossed almost 20,000 things. 20,000 less things to worry about. Does my grandmother really have that many things? Probably, If you count each and every piece of paper as well.

In order to post about my progress, I have created a group called “27 Fling Boogie” at Iowa Avenue. Come join me there. I hope you post yours as well. Just think how healthy we will be. A clear house = a clear mind. I’m looking forward to it. How about you?

The Minimalist Diet

2008-10-03T01:40:00.030-04:00

You’re a Dietitian, what do you eat?

I get this question all the time. Basically, I eat what I like to call the "Minimalist Meal Plan". I despise the word diet, but I had to get your attention. Just look at the Google Trends graph for the word diet in blue vs. meal plan in red. Meal Plan is a continuous flat line. We are a "diet crazed" society.

So, the minimalist meal plan consists of these food items:

Raw fruit
Raw veggies
Beans
Filtered tap water
Whole grain breads and cereals – I love warm homemade bread
Hemp oil – Here is a good reason to use it.
Plain yogurt – you can use this in place of sour cream
Eggs – mostly egg whites but occasionally a yolk or two (I do not use egg substitute).
Poultry – marinated and grilled
Fish
Hemp milk
Parmesan cheese – a tasty low fat cheese
Avocado – I eat them plain like Mike
Vinegar – I use vinegar as my salad dressing
Club soda – This is plain carbonated water, my favorite beverage of choice
Fresh herbs – picked straight from the garden
Garlic – oil and garlic - yum
Fresh Key Lime Juice – I use lime juice for flavor

Minimalist means: Use of the barest essentials – For me that means no prepackaged convenience foods

I don’t live to eat. I eat to live. I use my food for fuel and not entertainment. I steer clear of prepackaged foods as much as possible and I prefer fresh over frozen or canned.

I do have a few weaknesses that I will not give up:

Coffee – first thing in the morning – about 2 cups with 2%milk and sugar
Butter – I mix butter with oil – makes a great product.
Draft Lite Beer – on occasion

It’s important to identify items you will absolutely not give up.
What are yours?

To give you an idea of my one day menu:

2 cups coffee with 2%milk and sugar
egg white omelet with fresh mushrooms, Parmesan cheese, and garlic
1 slice homemade bread with butter and oil mix, seasoned with fresh herbs

Club Soda
Large Green salad with shredded carrots
Topped with ½ cup tuna
Oil and vinegar
Mixed fresh fruit

Club Soda
Grilled Marinated chicken
Baked potato topped with plain yogurt
Snap beans

Oatmeal with raisins
Hemp Milk

And that’s what I call The Minimalist Meal Plan or Diet.

Diabetes is Expensive and Dietitians are not a Dime a Dozen

2008-09-30T12:21:00.003-04:00

Diabetes is costing Americans $174 billion annually, a figure that has increased by 32 percent since 2002, according to a study by the American Diabetes Association (ADA).

Dietitians (RDs) will charge anywhere from $75.00 and up for an initial visit which consists of one session of information gathering and education with their client. Most RDs will encourage follow-up visits. But clients are already in shell shock from the initial expense and follow up is unlikely. I am not knocking the charge – Dietitians deserve every penny and herein lies the problem.

My 2 cents:

If you have Diabetes:

1. Keep your weight under control. – Even a 10% loss in weight will bring down your diabetes bill.

2. Keep your blood sugar under control. Diabetes becomes more costly when blood sugars rise and complications ensue.

Solution:

Iowa Avenue offers Registered Dietitian and Certified Diabetes Educator support for less than the cost of your daily dose of “Starbucks”.

So what does email support entail:

First, we get to know you by reviewing your:

o medical history
o lab values and blood sugar results
o current eating and activity habits

After that, you and I will work on a plan based on the results you need and want. It is all very simple and we will periodically send reports to your doctor if you give us permission to do so.

We are always just an email away from any burning question you may have. For example:

How many carbs in this recipe?
I am going to a restaurant and want to know which is the best entrée for me to eat?
How much and what type of alcohol is the best for me to consume?
What should I eat at McDonalds to keep my blood sugar within range?
Please analyze my food intake and tell me why my blood sugar was so high?
I am experiencing lows, what am I doing wrong?
I want to lose 10 pounds, what do I need to do?
And the list goes on and on, but you get the idea.

We won’t email you a “canned” response. All email communication is personal and individualized.

We are result driven. To put it bluntly: We're obsessed with our client's results.

If you are ready to see results, contact us here:
Email support from a Registered Dietitian and Certified Diabetes Educator

Rapid Weight Loss and Gallstone Formation

2008-09-25T12:24:00.004-04:00

Over the course of my career as a dietitian, I have seen time and time again, the results of rapid weight loss. Today I will focus on just one of the many risks.

In 1990 I began to consult with Nutri-System. During my first week of learning all about their program, I was notified by Nutri-System’s corporate office that lawsuits have been filed against them pertaining to gallbladder disease. Apparently there is risk of gallstone formation when rapid or significant weight loss is achieved. This was a devastating event for Nutri-System. In conclusion, it is important that weight loss be achieved slowly with no more than a 10% loss achieved at one time. This has led me to focus on a healthy lifestyle as opposed to rapidly achieving weight loss.

I receive requests on a daily basis to assist my clients with “rapid weight loss” because of a function they need to attend and wish to fit into a size 2 dress. Thus begins the education on the risks involved with rapid and significant weight loss achieved in a short period of time. I can not stress enough how dangerous this is. If you develop gallstones, you must have surgery to have them removed. IMO, surgery should be avoided secondary to the problem of contracting a super-bug called MRSA. Just google MRSA and you will see what a problem this can be. On, a personal note, my brother developed MRSA from surgery on his finger and has been plagued with MRSA for the last several years. At this point, we are trying to avoid amputation of his finger.

You may wish to read the following abstract regarding gallstone formation:

Prevention of gallstone formation in morbidly obese patients undergoing rapid weight loss: Results of a randomized controlled pilot study

An increased risk of gallstone (GS) formation has been linked to obesity and to episodes of rapid and significant weight loss. Previous reports have suggested that bile salt therapy (ursodeoxycholic acid) or prostaglandin inhibition (ibuprofen) may prevent gallstone formation in this high-risk group. The purpose of this study was to investigate GS prevention following bariatric surgery. Design. Randomized double blind controlled trial. Methods. Sixty patients without gallstones preoperatively (gender, 9 male, 51 female; average preop wt, 349.6 lb; mean age, 38 years) were randomly assigned to receive urso (600 mg/day, n = 20), ibuprofen (600 mg/d, n = 20), or placebo (n = 20). At the time of standard open gastric bypass, intraoperative ultrasonography confirmed the absence of stones or microcalculi, and bile samples were collected via puncture of the gallbladder for bile lipid analysis. Following recovery and resumption of a bariatric diet, study medication was prescribed for the first 6 months postop. Gallbladder emptying and GS formation were assessed using ultrasonograms preop and at 3, 6, 9, and 12 months postop (gallbladder emptying following a high-fat liquid test meal was assessed preop, and at 3 and 6 months postop). Results. Forty-one (68.3%, 8 male, 33 female) of the original 60 patients completed all phases of the study (15 urso, 15 ibuprofen, 11 placebo). The average weight loss was 98.5 ± 7.2 lb over the 12-month period following bariatric surgery. Twenty-nine (71%) of 41 patients who completed the study developed GS. Of those who formed stones, 12 (41%) developed symptomatic GS and 8/12 (67%) underwent cholecystectomy (4 refused operation). Preoperative gallbladder emptying studies showed no differences in emptying between groups (urso 29%, ibuprofen 32%, and placebo 30%). There was no correlation found between the cholesterol saturation index (CSI mean 205.15, range 67-360) and the incidence of GS. There was a statistical difference (P < 0.01) between the ursodeoxycholic acid group and the ibuprofen group with respect to the incidence of stone formation. There was correlation between weight loss (mean 99 lb, range 21-278 lb) and GS formation, in that patients who lost more weight had a greater tendency to form gallstones. Complete medical compliance was achieved in only 17/60 (28%) of patients originally enrolled. Conclusions. This pilot study confirms the high incidence of gallstone formation (71% of assessed patients) associated with rapid weight loss in patients undergoing gastric bypass. Despite active enrollment in a supervised prevention trial, the two therapies investigated to reduce gallstone formation were not efficacious, likely because compliance with medical therapy was poor. These findings highlight the significant risk of gallstone formation in this patient cohort even when prevention strategies are utilized.

In conclusion: A slow gradual weight reduction is best.

If you have any questions, please don’t hesitate to send me a message.

Dietitian Services

2008-09-14T13:52:00.005-04:00

Amy and I have been getting a FAQ:
What other services do you provide besides email support?

Our Specialties:

Diabetes and Weight Management

In Home Visits or Online Counseling

Unlimited email support $40.00 per month
One Day Menu or Food Diary Analysis $25.00
Three Day Food Diary Analysis $50.00
In Home initial visit for Medical Nutrition Therapy
(Weight Management or Diabetes) $60.00
Follow up in-home coaching $40.00
Recipe Analysis $10.00 per recipe

Diana Young, RD, LD, CDE
Dietitian and Diabetes Educator
Orlando, FL and surrounding area

Amy Grobe, RD, LD, CDE
Dietitian and Diabetes Educator
Hoboken, NJ and surrounding area

Contact Diana for more information

MenuCoach[at]Aol.com
407-446-8434

Client History includes
Nutri-System, Palm-Aire Spa Resort, Pritikin Spa,
Diabetes Treatment Centers of America,
Diabetes Care Center – Humana, CEU4U.com,
Sodexho/Marriott HealthCare, Matria HealthCare,
Cornerstone Hospice, speaker for Weight Watchers
and TOPS, Talk Radio, PBS . . .

1200 Calorie Menu

2008-09-06T10:34:00.013-04:00

Sample 1200 Calorie Menu using Weight1Minute software:

Breakfast
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1.00 cup 122
Oat bran, cooked 1.00 cup 88
Water, tap, drinking 8.00 fl oz 0

Lunch
Bananas, raw 1.00 medium (7" to 7-7/8" long) 105
Bread, whole-wheat, commercially prepared 2.00 slice 138
CARL BUDDIG, Smoked Sliced Turkey, light and dark meat 1.00 serving 2 oz 91
Lettuce, iceberg (includes crisp head types), raw 2.00 leaf, medium 2
Mayonnaise dressing, no cholesterol 1.00 tbsp 103
Tomatoes, red, ripe, raw, year round average 2.00 slice, thin/small 5
Water, tap, drinking 8.00 fl oz 0

Dinner
Carrots, raw 0.50 cup grated 23
Fish, tuna salad 0.50 cup 192
Lettuce, romaine, raw 1.00 cup shredded 8
Raisins, seedless 1.00 miniature box (.5 oz) 42
Water, tap, drinking 8.00 fl oz 0

Snack
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 1.00 cup (1 NLEA serving) 110
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1.00 cup 122

NUTRIENT SUMMARY
Calorie: 1151
Carbohydrate: 152.47
Protein: 63.01
Fiber: 19.17
Fat: 41.53
Saturated Fat: 12.22

50% Carbohydrate
20% Protein
30% Fat
9.5% Saturated Fat

This menu is about 50 calories below 1200. My suggestion would be to add sugar to the oat bran for breakfast. 1 heaping teaspoon provides about 20 calories or you can add 1 serving of fruit to your cereal, like blueberries, which provide about 60 calories per 3/4 cup. If you are a coffee drinker, you can add some of the 2% milk to your coffee and add sugar if desired.

NLEA Serving: An NLEA Serving is a standardized serving size that arose from the U.S. government's Nutrition Labeling and Education Act. The NLEA regulations are governed by the FDA, and restrict the typical serving size that can be claimed on a U.S. Nutrition Facts label. The intent of this regulation is to deter food manufactures from misleading the public by using serving sizes that are unrealistically small or large. Food manufacturers must now report serving sizes that are reasonably close to the NLEA standard. This standard is different for each type of food, and applies to virtually all foods except meats.

An Open Letter to Physicians,

2008-09-02T20:38:00.005-04:00

According to a recent study, nearly eight out of ten patients EXPECT their primary care physician to help them do something about their weight. But less than half (46 percent) feel their doctors are investing enough time with this issue to address it.

Registered dietitians have unique expertise in food and nutrition. They are able and willing to integrate diet and nutrition with modern clinical medicine for the betterment of your patients' health. The RD's services at present are often incompletely understood and underutilized. Physicians would do well to make the dietitian a valued and often used member of the healthcare team.

Therefore, I teamed up with Iowa Avenue, an online weight management community dedicated to helping people achieve a healthy lifestyle. As a physician, your time is valuable. Iowa Avenue can help you assist your patients with their weight management goals. Members support each other and there are registered dietitians available for guidance. And best of all its absolutely free.

If an online community is not appropriate for your patient, I will continue to consult via home visits, phone, or e-mail for a fee that may be reimbursed by the patient’s insurance company.

Any suggestions to help us assist you with your patients would be welcome. Please feel free to contact me for any additional information.

Sincerely,

Diana Young, RD, LD/N, CDE

Registered Dietitian and Diabetes Educator

You can send me a private message at http://www.IowaAvenue.com/profile/askthedietitian

Phone number will be provided upon request.

Hemp: Get Your Facts Straight

2008-08-27T13:56:00.009-04:00

Here is an interesting and enlightening assortment of hemp facts:

1) Hemp is among the oldest industries on the planet, going back more than 10,000 years to the beginnings of pottery. The Columbia History of the World states that the oldest relic of human industry is a bit of hemp fabric dating back to approximately 8,000 BC.

2) Presidents Washington and Jefferson both grew hemp. Americans were legally bound to grow hemp during the Colonial Era and Early Republic. The federal government subsidized hemp during the Second World War and U.S. farmers grew about a million acres of hemp as part of that program.

3) Hemp seed is nutritious and contains more essential fatty acids than any other source, is second only to soybeans in complete protein (but is more digestible by humans), is high in B-vitamins, and is a good source of dietary fiber. Hemp seed is not psychoactive and cannot be used as a drug.

4) The bark of the hemp stalk contains bast fibers, which are among the Earth's longest natural soft fibers and are also rich in cellulose. The cellulose and hemi-cellulose in its inner woody core are called hurds. Hemp stalk is not psychoactive. Hemp fiber is longer, stronger, more absorbent and more insulative than cotton fiber.

5) According to the Department of Energy, hemp as a biomass fuel producer requires the least specialized growing and processing procedures of all hemp products. The hydrocarbons in hemp can be processed into a wide range of biomass energy sources, from fuel pellets to liquid fuels and gas. Development of bio-fuels could significantly reduce our consumption of fossil fuels and nuclear power.

6) Hemp can be grown organically. Only eight, out of about one hundred known pests, cause problems, and hemp is most often grown without herbicides, fungicides or pesticides. Hemp is also a natural weed suppressor due to fast growth of the canopy.

7) Hemp produces more pulp per acre than timber on a sustainable basis, and can be used for every quality of paper. Hemp paper manufacturing can reduce wastewater contamination. Hemp's low lignin content reduces the need for acids used in pulping, and its creamy color lends itself to environmentally-friendly bleaching instead of harsh chlorine compounds. Less bleaching results in less dioxin and fewer chemical by-products.

8) Hemp fiber paper resists decomposition, and does not yellow with age when an acid-free process is used. Hemp paper more than 1,500 years old has been found. Hemp paper can also be recycled more times than wood-based paper.

9) Hemp fiberboard produced by Washington State University was found to be twice as strong as wood-based fiberboard. No additional resins are required due to naturally-occurring lignins.

10) Eco-friendly hemp can replace most toxic petrochemical products. Research is being done to use hemp in manufacturing biodegradable plastic products: plant-based cellophane, recycled plastic mixed with hemp for injection-molded products, and resins made from the oil, to name a very few examples. Over two million cars on the road today have hemp composite parts for door panels, dashboards, luggage racks, etc.

Countries Growing Industrial Hemp Today
The U.S. is the only industrialized nation in the world that does not recognize the value of industrial hemp and permit its production. Below is a list of other countries that are more rational when it comes to hemp policy.

AUSTRALIA began research trials in Tasmania in 1995. Victoria commercial production since1998. New South Wales has research. In 2002, Queensland began production. Western Australia licensed crops in 2004.

AUSTRIA has a hemp industry including production of hemp seed oil, medicinals and Hanf magazine.

CANADA started to license research crops in 1994. In addition to crops for fiber, one seed crop was licensed in 1995. Many acres were planted in 1997. Licenses for commercial agriculture saw thousands of acres planted in 1998. 30,000 acres were planted in 1999. In 2000, due to speculative investing, 12,250 acres were sown. In 2001, 92 farmers grew 3,250 acres. A number of Canadian farmers are now growing organically-certified hemp crops (6,000 acres in 2003 and 8,500 acres in 2004, yielding almost four million pounds of seed).

CHILE has grown hemp in the recent past for seed oil production.

CHINA is the largest exporter of hemp textiles. The fabrics are of excellent quality. Medium density fiber board is also now available. The Chinese word for hemp is "ma."

DENMARK planted its first modern hemp trial crops in 1997. The country is committed to utilizing organic methods.

FINLAND had a resurgence of hemp in 1995 with several small test plots. A seed variety for northern climates was developed called Finola, previously know by the breeder code "FIN-314." In 2003, Finola was accepted to the EU list of subsidized hemp cultivars. Hemp has never been prohibited in Finland. The Finnish word for hemp is "hamppu."

FRANCE has never prohibited hemp and harvested 10,000 tons of fiber in 1994. France is a source of low-THC-producing hemp seed for other countries. France exports high quality hemp oil to the U.S. The French word for hemp is "chanvre."

GERMANY banned hemp in 1982, but research began again in 1992, and many technologies and products are now being developed, as the ban was lifted on growing hemp in November, 1995. Food, clothes and paper are also being made from imported raw materials. Mercedes and BMW use hemp fiber for composites in door panels, dashboards, etc. The German word for hemp is "hanf."

GREAT BRITAIN lifted hemp prohibition in 1993. Animal bedding, paper and textiles markets have been developed. A government grant was given to develop new markets for natural fibers. 4,000 acres were grown in 1994. Subsidies of 230 British pounds per acre are given by the government to farmers for growing hemp.

HUNGARY is rebuilding their hemp industry, and is one of the biggest exporters of hemp cordage, rugs and fabric to the U.S. They also export hemp seed, paper and fiberboard. The Hungarian word for hemp is "kender."

INDIA has stands of naturalized Cannabis and uses it for cordage, textiles and seed.

ITALY has invested in the resurgence of hemp, especially for textile production. 1,000 acres were planted for fiber in 2002. Giorgio Armani grows its own hemp for specialized textiles.

JAPAN has a rich religious tradition involving hemp, and custom requires that the Emperor and Shinto priests wear hemp garments in certain ceremonies, so there are small plots maintained for these purposes. Traditional spice mixes also include hemp seed. Japan supports a thriving retail market for a variety of hemp products. The Japanese word for hemp is "asa."

NETHERLANDS is conducting a four-year study to evaluate and test hemp for paper, and is developing specialized processing equipment. Seed breeders are developing new strains of low-THC varieties. The Dutch word for hemp is "hennep."

NEW ZEALAND started hemp trials in 2001. Various cultivars are being planted in the north and south islands.

POLAND currently grows hemp for fabric and cordage and manufactures hemp particle board. They have demonstrated the benefits of using hemp to cleanse soils contaminated by heavy metals. The Polish word for hemp is "konopij."

ROMANIA is the largest commercial producer of hemp in Europe. 1993 acreage was 40,000 acres. Some of it is exported to Hungary for processing. They also export hemp to Western Europe and the U.S. The Romanian word for hemp is "cinepa."

RUSSIA maintains the largest hemp germplasm collection in the world at the N.I. Vavilov Scientific Research Institute of Plant Industry (VIR) in St. Petersburg. They are in need of funding to maintain and support the collection. The Russian word for hemp is "konoplya."

SLOVENIA grows hemp and manufactures currency paper.

SPAIN has never prohibited hemp, produces rope and textiles, and exports hemp pulp for paper. The Spanish word for hemp is "cañamo."

SWITZERLAND is a producer of hemp and hosts one of the largest hemp trade events, Cannatrade.

TURKEY has grown hemp for 2,800 years for rope, caulking, birdseed, paper and fuel. The Turkish word for hemp is "kendir."

UKRAINE, EGYPT, KOREA, PORTUGAL and THAILAND also produce hemp.

UNITED STATES granted the first hemp permit in over 40 years to Hawaii for an experimental quarter-acre plot in 1999. The license was renewed, but the project has since been closed due to DEA stalling tactics and related funding problems. Importers and manufacturers have thrived using imported raw materials. 22 states have introduced legislation, including VT, HI, ND, MT, MN, IL, VA, NM, CA, AR, KY, MD, WV and ME, addressing support, research or cultivation with bills or resolutions. The National Conference of State Legislators (NCSL) has endorsed industrial hemp for years.

Bibliography
Chris Conrad, "Hemp: Lifeline to the Future"

Jack Frazier, "The Great American Hemp Industry"

Hemptech, "Industrial Hemp" and "Hemp Horizons"

http://www.thehia.org

Affirmation Doctor: "Drop Those Unwanted Pounds!"

2008-08-25T18:18:00.021-04:00

What are affirmations?

Affirmations are positive statements that are repeated with a goal of reprogramming the mind and its belief systems. Affirmations reinforce the power of positive thinking. Affirmations are always phrased in the first person and present tense ("I Am") rather than a future tense ("I will") in order to increase the realization of the statement for the affirmation. Affirmations are believed to be a very powerful means of reprogramming the subjective mind. They appear to be most effective when repeated in a quiet and restful state of mind and body, and when the desired outcome is vividly experienced in one's mind and resulting emotions are felt.

Affirmations, also known as positive self-talk, have been referred to as nutrition for the mind. We can create our reality by consciously programming what we want.

Recently, I was introduced to Anne Marie Evers, The Affirmation Doctor. I created my own master affirmation contract using creative visualization techniques based on her guidance.

I have just reviewed the following book and highly recommend it for creating positive self talk in order to drop those unwanted pounds. Just click on the book or text and order a copy. Contact me here for further info or to let me know your results.

Happy Affirming!

Reaching and Maintaining Your Ideal Weight (e-book)

Speaking of Motivation

2008-08-22T10:44:00.001-04:00

Motivation is the reason or reasons for engaging in a particular behavior.

Most of the time my clients tell me they can’t get motivated or they are not motivated. I introduce them to my friend and mentor: Dr. Zonnya – First Lady of Motivation. Here is what Dr. Zonnya has to say about Motivation:

Motivation is:

1. Making a Choice
2. To Take Action
3. For a Result
4. Whether You Feel Like It or Not.

"Motivation" is about what you choose, not how you feel. The first myth about "Motivation" is that it somehow has something to do with how you feel. So if you feel like exercising, you are motivated, and if you don't feel like exercising, you aren't. If you feel like working your network marketing business, then you are motivated; if not, you just aren't motivated. If you feel, like going to church, you are motivated; if you don't feel like it.... And as you can imagine, there are hundreds of scenarios that we could mention.

Once we accept a "new definition" of "Motivation," we can move forward to using it as a tool in our lives to help us achieve results.

Starting with

1. Making a Choice.

Everything is a choice. Choice equals results. Good choices = Good results. Bad choices = Bad results. From the time you are born, until the time you die, you will literally make hundreds and hundreds of choices. Every choice has a result. The caveat is that you may make a choice today, but not get the result today. Results are still coming even if delayed. To stay motivated, we start with what choices will we make for specific results in our lives in every area: Physical, mental, spiritual, social, financial, and family.

2. To Take Action

Once we make a choice for a result, the mind automatically goes into the mode of: "What action do I need to make in order to achieve the result?" This is how we develop our action plan for choosing and accomplishing results in our lives. If you don't know what action to take to achieve your result, you mind will go into the mode: "Where do I go to learn what to do to accomplish this result?"

Your mind is a powerful friend or foe. With all the many years of studying the mind, we still know so little about it. It was created to help you. Unfortunately with some of our old negative programming, often our mind does not help us. It is so important that we are continually alert to negative programming that is keeping us from fulfilling more of our potential.

The reason we take action is for the result.

3. For a Result

What results are you choosing for your life today? The results you have in your life today are from the choices you have made in your yesterday. The results you will have today and in the future will be from the choices you make. Understand, you cannot make the right choices if you have not clearly defined the result.

What results do you choose for your health, you body, your eating habits, etc?

What results do you choose for your thinking, your attitude, your words that you speak, etc?

What results do you choose for your spiritual life? I did not say "religion"; I said for your "spiritual" life?

What results do you choose for being involved with your community, your friends, etc?

What results do you choose for you business, your profession, you finances, etc?

What results do you chose for your family, for your relationships, etc.?

It is important that you develop a "result-driven" mindset.

4. Whether You Feel Like It or Not.

When you make a choice to take action for a result, then how you feel does not enter into the equation. How many times do you do what you do, when you do not feel like it? If you have children, how many times do you get up in the middle of the night to take care of your child when you did not feel like it? Have you ever gone to a business training seminar, but you didn't feel like it? Have you ever persevered in the midst of feeling bad, to do a business presentation or make extra calls?
In all of these situations, "Motivation" was in operation. You were "Motivated."
We are "Motivated" when we make a choice to take action for a result whether we feel like it or not. Motivation is not about "feeling," it is simply about "choosing." We can have a motivated day every day we choose to. Should we chose to have a "laid-back" day, that is great...that is a choice too.
We begin the journey of staying motivated when we first know what "Motivation" is.

About the Author - Dr. Zonnya is a "Motivation Trainer" who has been honored by U.S. Senate. She speaks to Fortune 500 companies, corporations, network marketing companies, etc. She also offers personal coaching and mentoring. The dominant result of Dr. Zonnya is to "touch lives with inspiration, information, encouragement and motivation." Learn more or contact Dr. Zonnya at her web site
http://www.drzonnya.org

Got Weight?

2008-08-21T22:50:00.005-04:00

Registered Dietitian Talks About Super Foods

2008-08-11T18:17:00.003-04:00

Your Daily Nutrition and Health News

2008-07-23T17:42:00.010-04:00

Brought to you by Iowa Avenue and ADA

Health trend continues as obesity rates rise
Source: Morbidity and Mortality Weekly Report

Pre-diabetes must be treated, doctors urge
(Presented at the American Association of Clinical Endocrinologists Meeting)

Obese Americans find Mexico cuts deal for lap-band surgery
Many were rejected in U.S. as too thin

Richard Simmons makes a move to get kids active at school

Most children with milk allergy tolerate warm milk
Source: Journal of Allergy and Clinical Immunology

AIDS Among Latinos on Rise
Hispanics in U.S. Face Unique Obstacles to Diagnosis, Treatment

Organic nutritional advantages questioned again
Source: Claims of Organic Food's Nutritional Superiority: A Critical Review

Drink up! Dialysis patients get pomegranate juice

FDA issues guidance on antioxidants
Source: Guidance for Industry Food Labeling; Nutrient Content Claims;
Definition for "High Potency" and Definition for "Antioxidant" for Use in
Nutrient Content Claims for Dietary Supplements and Conventional Foods

Slow Food Savors Its Big Moment
Labor Day Weekend in San Francisco

Food Prices About to Leap

Allergen-free GM plants may boost food safety: experts
Source: Trends in Plant Science

Cupcake shops offer 'shots' of frosting
For a small fee, customers can get a yummy dollop of their favorite frosting

Medicine Gears Up for a Code Green

Medpedia Project aims to create an online encyclopedia of health information

Audit says USDA lost track of imported cattle

Your Daily Nutrition and Health News

2008-07-22T13:34:00.008-04:00

Brought to You by ADA and Iowa Avenue

Learn More About Fragile X Syndrome

Baby Crying? Doctors Say It
May Be Acid-Reflux Disease

Scientists Define 21 New Genes Associated with Crohn’s Disease
Source: Genome-Wide Association Studies
http://www.genome.gov/20019523
Related Resource: Crohn’s Disease
http://digestive.niddk.nih.gov/ddiseases/pubs/crohns/index.htm

OSU obesity study pushes moderation
Source: J Am Diet Assoc
http://www.adajournal.org/article/S0002-8223(08)00500-2/abstract

What's for lunch?
Related Resource: Position of the American Dietetic Association: Nutrition Guidance for Healthy Children Ages 2 to 11 Years
http://www.adajournal.org/article/S0002-8223(08)00496-3/abstract

Health 'Facts' You Only Thought You Knew

The Claim: Never Eat Shellfish in a Month Without an R

Q & A: Mystery Molds

FDA: Salmonella found in jalapeno
Source: Agricola Zaragoza, Inc. Recalls Jalapeno Peppers Because of Possible Health Risk
http://www.fda.gov/oc/po/firmrecalls/agricola_zaragoza07_08.html
Related Resource: Investigation of Outbreak of Infections Caused by Salmonella Saintpaul
http://www.cdc.gov/salmonella/saintpaul/

Nanotechnology In Food And Packaging Accepted By Consumers
Source: Appetite
http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WB2-4S08JRC-1&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=168873d9c70ab77bbe64d87c59426de8

Restaurants Offering Gluten-Free Options

MedlinePlus: Current Health News
-A Better Blood Test for Heart Risk?
-Breast-Fed Babies Have Fewer GI Infections
-Limit sucrose as painkiller for newborns: study

Your Daily Nutrition News

2008-07-21T16:53:00.005-04:00

Brought to You by Iowa Avenue and ADA

Early probiotic consumption stops gut problems: study
Source: Journal of Nutrition
http://jn.nutrition.org/cgi/content/abstract/138/8/1437

Medical Experts Call on Media to Rethink Coverage of Weight Loss
Source: Reality Coalition
http://www.reality-coalition.org/

More senior citizens hitting the gym for improved quality of life

Tea halves the risk of dementia, study shows
Source: American Journal Clinical Nutrition
http://www.ajcn.org/cgi/content/abstract/88/1/224

Be prepared for disasters

Serving Up an Alternate Solution: The Golden State to Go Sans Trans
California Could Become the First State to Ban Trans Fats, if Gov. Agrees

Food chains finally comply with NY calorie law
McDonalds and Burger King post calories after months of delaying

Massachusetts patient tested for mad cow disease

Fish Virus (viral hemorrhagic septicemia -VHS)
Feeds Fears It Will Spread to Mississippi River

MedlinePlus: Current Health News
- Dietary Fiber Cuts Risk of Pregnancy Complication
- Too Much, Too Little Sleep Linked to Stroke Risk
http://www.nlm.nih.gov/medlineplus/newsbydate.html

Your Milk on Drugs Part 2

2008-07-19T17:38:00.004-04:00

Link to Part 1

Milk Does a Body Good. REALLY?

2008-07-18T18:24:00.005-04:00

Your Milk On Drugs:

Got Milk? What brand do you drink? Were the cows given rBGH?
Check the list

Would you Buy this Product? Why or Why Not?

2008-07-17T20:03:00.013-04:00

My dear husband, who does all our grocery shopping, bought this product by mistake. Reduced Fat, No Sugar Added, Double Strawberry Ice Cream. So I decided to give it a whirl. The first bite was good but I noticed a very different mouth feel than the "original" version. Honestly, I prefer the original.

But if you were reading the nutrition label, would you buy this product? Why or why not.

Do you eat breakfast?

2008-07-16T00:50:00.006-04:00

There's no escaping that breakfast is important and a recent weight loss study backs up that claim again.

The study compared two groups of women. The first group followed a low calorie diet (~1200 calories) that included a balanced protein/carbohydrate intake. This first group ate 50% of their daily calories in the morning (~600 calories). The second group followed a low calorie (~1000 calories), low carbohydrate diet and ate ~25% of their calories in the morning. The first group lost ~40 pounds over 6 months, while the second group lost ~10 pounds (28 pounds first 4 months, followed by 18 pound regain).

Quick and Easy Breakfast Ideas:

You need to balance protein and carbohydrates at breakfast. Here are some examples of quick and easy breakfast meals that include both protein and carbohydrates.

Whole wheat toast with peanut butter
Low fat cottage cheese with canned peaches (light syrup)
Banana with handful of mixed nuts
Whole grain cereal with low fat milk
Apple with hard-boiled egg
Low fat yogurt with granola

So, what do you eat for breakfast?

All the best,
Lisa Nelson, RD, LN
Heart Health and Weight Loss Tips

Top 10 Healthiest Restaurant Chains in America

2008-07-05T20:45:00.010-04:00

Health magazine ranked the top 10 healthiest restaurant chains in America

Judging criteria included

healthy food preparation
the availability of organic or hormone-free foods
whole grains on the menu
limited or no trans fats in all dishes
low-sodium options
healthy beverages
portion control
ease of access to nutrition information

Health magazine named Uno Chicago Grill as the healthiest chain restaurant in America. Among its healthier fare is grilled mahi-mahi with brown rice and mango salsa.

1 Uno Chicago Grill
2 Souplantation & Sweet Tomatoes
3 Mimi’s Café
4 P.F. Chang’s China Bistro
5 Bob Evans Restaurants
6 Ruby Tuesday
7 Romano’s Macaroni Grill
8 Chevy’s Fresh Mex
9 Olive Garden
10 Denny’s

Do you agree?

Happy July 4th

2008-07-04T09:53:00.004-04:00

Fireworks from Disney/MGM . . .

So Many Health Blogs, So Little Time . . .

2008-06-25T09:36:00.011-04:00

I have a solution, well, Lisa Newton, CEO of Iowa Avenue, Weight1Minute, and Healthy Lifestyle Bloggers has a solution . . .

Healthy Lifestyle Bloggers are a group of people committed to being a strong force for helping others obtain and maintain a healthy lifestyle. We are information, stories, truths, and just plain common sense. Through our blogs, we strive to help people and, at the same time, help ourselves. If you're interested in joining us, just click the link. It's free and easy.....................:)

All Healthy Lifestyle blogs in one place. Now that’s what I’m talking about. I love it and you will too. http://www.healthylifestylebloggers.com/ Finally, a solution for living a simple life.

Do you blog about fitness? Or weight loss? Or healthy recipes? Or health? Or a Mom blogging about a healthy family? Any blogger who considers some or all of their topics to be related to a healthy lifestyle is invited to grab a badge and sign up. So what are you weighting for?

Healthy Hollywood

2008-06-18T18:13:00.009-04:00

HealthyHollywood.com - the site that focuses on the positive things celebrities do and how they can motivate and inspire you!

This is a very cool site by my friend Cynthia. I have to admit, I like to gawk at the stars like everybody else.

Cynthia has also joined us over at Iowa Avenue and enlightened us about “The Un-Happy Meal” and I praise her for getting my daughter to ditch the fast food.

And here’s the link that really caught my eye:

Tommy Lee becomes a vegetarian for Pamela Anderson

Healthy Hollywood also offers you great recipes, fitness tips, nutrition info, and all the latest news on fitness tools and workouts.

Enjoy Good Health,
TheMenuCoach

Dear Mr. President,

2008-06-18T11:07:00.006-04:00

Someone needed to ask! Thank You Pink.

Stand Up For What You Believe

My blog is mainly about nutrition, but from time to time I will post political issues that I feel strongly about. I can no longer stand by and watch the world from the sidelines. I encourage you to do the same--stand up for what you believe. It's the only way we can make a lasting change and ensure a bright future for our children.

Hemp Powered Car Debuts in Washington, DC

2008-06-17T14:06:00.006-04:00

http://www.HempCar.org

Hemp: Nature's Forgotten Nutraceutical

2008-06-16T10:39:00.007-04:00

(As Seen in Natural Pharmacy Magazine)

Darrell L. Tanelian, M.D., Ph.D.

That the hemp plant (Cannabis sativa) is used as food initially surprises and confuses most people. The public information system has largely restricted knowledge of hemp to its use for obtaining marijuana (Cannabis sativa), with its leaf content of the psychoactive substance delta-9-tetrahydrocannabinol (THC), rope and cloth from the fiber of the plant, and paper from the plant stalk. Yet both the oldest Chinese agricultural treatise, the Xia Xiao Zheng, written in the 16th century BC, and other Chinese records discuss hemp as one of the major grain crops grown in ancient China.1, 2

Besides its propagation in China, the cultivation and use of hemp has, since the beginnings of recorded history, also been documented by many other great civilizations, including: India, Sumeria, Babylonia, Persia, Egypt, and other nations of the Near East; and the Aztec and Mayan civilizations of South America; as well as by native cultures in North America and Europe. Indeed, it might be said that over these thousands of years, hemp has always followed humankind throughout the world, or vice versa.

Nutritionally, the key point about hemp is that its edible portion--the meat of the shelled seed--resembles the seeds of other cultivated grains including wheat and rye, and does not contain THC.

Moreover, the strains of hemp plant used for food have been naturally selected so as to produce little THC, generally. These nutritional varieties of hemp plant grow in temperate climates to heights of 14 feet, and as with many agricultural grains, their seeds can be harvested in a conventional manner with a combine. Since the most modern handling and shelling of the seed minimize its contact with leaf resins, the shelled seed itself and the oil, nut butter, and other foods prepared from the seed have been made with THC concentrations as low as 1 ucg/g (ppm) to nondetectible. These modern hemp products, when consumed in normally recommended amounts, should all but eliminate positive urine tests for THC.3 Studies conducted on older versions of hemp seed oil found some to contain THC concentrations that resulted in positive urine tests.4

Nutrients in Hemp Seed

The most basic hemp seed product is the shelled seed. The other major hemp food products are hemp seed butter, which resembles peanut and other nut butters, and cold-pressed hemp seed oil, hemp seed flour and hemp protein powder. These basic products can be consumed alone or used along with or instead of other grains, seeds, nuts, and oils in any appropriate recipe.
In terms of its nutrient content, shelled hemp seed is 34.6% protein, 46.5% fat, and 11.6% carbohydrate (Table 1). The most important feature of hemp seed is that it provides both of the essential fatty acids (EFAs) needed in the human diet--linoleic and alpha-linolenic acid--as well as a complete and balanced complement of all essential amino acids.

Hemp Fats

As compared with most nuts and seeds, the 46.5% fat content of shelled hemp seed is relatively low, and hemp food products have a low cholesterol content and high content of the natural phytosterols that reduce cholesterol levels. Hemp seed oil has on average the highest mono and polyunsaturated fat content of all oils, taken collectively, of 89% (Table 2). The polyunsaturated linoleic acid, an omega-6 fatty acid, is present in hemp seed oil in a content of 55.6 g/100 g, and alpha-linolenic acid, a polyunsaturated omega-3 fatty acid, is present at 17.2 g/100 g. The ratio of the two EFAs is 3.38, closely approximating the 4.0 average ratio recommended by the World Health Organization (WHO), Sweden and Japan for the human diet.5

Conveniently, hemp seed oil is also one of the only food oils to contain the direct metabolites of linoleic and alpha-linolenic acid--gamma-linolenic acid (GLA) and stearidonic acid (SDA), respectively. Because of this, it can circumvent the impaired EFA metabolism and physical compromise that can result from genetic factors, intake of other fats, aging, and lifestyle patterns.

By contrast with unsaturated fat, only 6.6% of the total calories in shelled hemp seed come from saturated fat--a percentage that contrasts sharply with the 13 to 14% of saturated fat calories in the modern American diet.6 This gives hemp seed oil a polyunsaturated-to-saturated fat ratio of 9.7, in comparison to the current ratio of 0.44 in the American diet,6 and indicates that consuming even a small portion of hemp seed oil daily can contribute strongly to bringing this dietary imbalance back toward the U.S. Senate Select Committee recommended goal of 1.0.

Hemp Protein

Besides providing the human EFAs and having a favorable unsaturated-to-saturated fat ratio, hemp seed is an excellent dietary source of easily digestible, gluten-free protein. Its overall protein content of 34.6 g/100 g is comparable to that of soy beans and better than that found in nuts, other seeds, dairy products, meat, fish, or poultry.

Hemp protein provides a well-balanced array of the 10 essential amino acids for humans. An important aspect of hemp seed protein is a high content of arginine (123 mg/g protein) and histidine (27 mg/g protein), both of which are important for growth during childhood, and of the sulfur-containing amino acids methionine (23 mg/g protein) and cysteine (16 mg/g protein), which are needed for proper enzyme formation. Hemp protein also contains relatively high levels of the branched-chain amino acids that are important for the metabolism of exercising muscle.

Other Hemp Nutrients

The carbohydrate content of shelled hemp seed is 11.5% and its sugar content is 2%. Of the shelled hemp seed carbohydrate, 6% is in the form of fiber. The fiber content of hemp seed flour is 40%, which is the highest of all commercial flour grains. In addition to containing the basic human nutrient groups, hemp foods have a high content of antioxidants (92.1 mg/100g) in the form of alpha-, beta-, gamma-, and delta-tocopherol and alpha-tocotrienol. Additionally, hemp seed contains a wide variety of other vitamins and minerals.

Hemp in Health and Disease Prevention

The high content of omega-6 and omega-3 fatty acids, and the relatively high phytosterol content of hemp foods, make them beneficial to cardiovascular health.7 Numerous human and animal studies have shown that substitution of polyunsaturated for saturated fats can reduce the risk of sudden cardiac arrest 8 and fatal cardiac arrhythmia,9 as well as reducing blood cholesterol levels and decreasing the cellular proliferation associated with atherosclerosis.10 A high polyunsaturated-to-saturated fat ratio, especially when it includes linoleic acid, has also been positively associated with reduced arterial thrombosis.11 Additionally, phytosterols, of which hemp seed contains 438 mg/100g, have been shown to reduce total serum cholesterol by an average of 10% and low-density lipoprotein (LDL) cholesterol by an average of 13%.12
Polyunsaturated fatty acids, and especially GLA, have also been found beneficial in treating various human cancers,13-17 and studies have shown that phytosterols may offer protection against colon, breast, and prostate cancers.18

Besides the importance of a proper dietary ratio of linoleic to alpha-linolenic acid in maintaining the polyunsaturated fatty acid composition of neuronal and glial membranes,19 membrane loss of polyunsaturated fatty acids has been found in such neurodegenerative disorders as Alzheimer's and Parkinson's diseases, and it has been suggested that a diet with a proper balance of omega-6 to omega-3 fatty acids may help delay or reduce the neurologic effects of these diseases.20 A fatty acid preparation with a ratio of omega-6 to omega-3 fatty acids of 4, which is practically identical to that in hemp oil, has been shown to improve the quality of life of Alzheimer's disease patients.21

Additionally, GLA has been found effective for treating rheumatoid arthritis and active synovitis,22-24 and the GLA and vitamin D content of hemp foods may make them beneficial in preventing and treating osteoporosis.25 Moreover, supplementation with products containing EFAs has been found capable of reversing scaly skin disorder, inflammation, excessive epidermal water loss, itch, and poor wound healing caused by EFA deficiency,26 and GLA has been shown to be beneficial for atopic eczema and psoriasis.27

Hemp in Cosmetics and Processed Food Products

The critical importance of EFAs, and especially GLA, for healthy skin makes hemp seed oil a highly effective skin care and cosmetic product. Its lipid constituents allow it to permeate through intact skin and to thereby nourish skin cells directly while also carrying therapeutic substances with it into the skin. These properties have led to a multitude of soaps, shampoos, skin lotions, lip balms, conditioners, and other skin-care products containing hemp seed oil.
Among food products made from hemp seed, oil, and flour are beer, pasta, cheese, cookies, waffles, granola, candy, ice cream, and others, with new products now being regularly developed.

In short, hemp can constitute an important element in nutrition, health, and cosmetics, with the prospect of playing a major role in preventing disease and reducing health care expenditures.

References
Yu Y. Agricultural history over seven thousand years in China, In: Feeding a Billion: Frontiers of Chinese Agriculture, ed. S Witter, 1987.
Li H. "The Origin and Use of Cannabis in Eastern Asia: Their Linguistic Cultural Implications," in Cannabis and Culture, ed. V Rubin, The Hague: Mouton, 1975.
Leson G, Pless P, Grotenherman F, Kalant H, ElSohly MA. Food products from hemp seeds: Could their consumption interfere with workplace drug testing J Anal Toxicol, Accepted, 2000
Bosy TZ, Cole KA. Consumption and quantitation of D9 tetrahydrocannabinol in commercially available hemp seed oil products. Anal Toxicol, 7:562-6, 2000.
Kris-Etherton PM, Taylor DS, Yu-Poth S et. al. Polyunsaturated fatty acids in the food chain in the United States. Am J Clin Nutr, 71:179S-88S 2000.
Eaton SB, Eaton III SB, Konner MJ. Paleolithic nutrition revisited: A twelve-year retrospective on its nature and implications. Eur J Clin Nutr 51:207-216, 1997.
Brousseau ME, Schaefer EJ. Diet and Coronary Heart Disease: Clinical Trials. Curr Atheroscler Rep 2:487-493, 2000.
Siscovic DS, Raghunathan TE, King I et. al. Dietary intake of long-chain n-3 polyunsaturated fatty acids and the risk of primary cardiac arrest. Amer J Clin Nutr, 71:208S-212S, 2000.
Kang JX, Leaf A. Prevention of fatal cardiac arrhymias by polyunsaturated fatty acids. Amer J Clin Nutr, 71:202S-207S, 2000
Fan YY, Ramos KS, Chapkin RS. Modulation of atherosclerosis by dietary gamma-linolenic acid. Adv Exp Med Biol 469:485-91, 1999.
Hornstra G, Kester AD. Effect of the dietary fat type on arterial thrombosis tendency: systemic studies with a rat model. Atherosclerosis 131:25-33, 1997
Moghadasian MH, Frohlich JJ. Effects of dietary phytosterols on cholesterol metabolism and atherosclerosis: Clinical and experimental evidence. Amer J Med 107:588-94, 1999.
Vartek S, Robbins ME, Spector AA. Polyunsaturated fatty acids increase the sensitivity of 36B10 rat astrocytoma cells to radiation-induced cell kill. Br J Cancer 77:1612-20, 1998.
Kenny FS, Pinder SE, Ellis IO, et. al. Gamma-linolenic acid with tamoxifen as primary therapy in breast cancer. Int J Cancer 85:643-8, 2000
Robbins M, Ali K, McCaw R, et. al. Gamma-linolenic acid-mediated cytotoxicity in human prostate cancer cells. Adv Exp Med Biol 469:499-504, 1999.
Rizzo MT, Regazzi E, Garau D, et. al. Induction of apoptosis by arachodonic acid in chronic myeloid leukemia cells. Cancer Res 59:5047-53, 1999.
Southgate J, Pitt E, Trejdosiewicz LK. The effects of dietary fatty acids on the proliferation of normal human urothelial cells in vitro. Br J Cancer 74:728-34, 1996.
Awad AB, Fink CS. Phytosterols as anticancer dietary components: Evidence and mechanism of action. J Nutr 130:2127-30, 2000.
Fenstrom JD. Effects of dietary polyunsaturated fatty acids on neuronal function. Lipids 34:161-9, 1999.
Youdim KA, Martin A, Joseph JA. Essential fatty acids and the brain: possible health implications. Int J Dev Neurosci 18:383-99, 2000.
Yehuda S, Rabinovitz S, Carrasso RL, Mostofsky DI. Essential fatty acids preparation (SR-3) improves Alzheimer’s patients quality of life. Int J Neurosci 87:141-9, 1996.
Leventhal LJ, Boyce EG, Zurier, RB. Treatment of arthritis with gamma-linolenic acid. Ann Intern Med 119:876-873, 1993.
DeLuca P, Rothman D, Zurier RB. Marine and botanical lipids as immunomodulatory and therapeutic agtents in the treatment of rheumatoid arthritis. Rheum Dis Clin N Am 21:759-77
Zurier RB, Rossetti RG, Jacobson EW, et. al. Gamma- linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial. Arthritis Rheum 39:1808-17, 1996.
Kruger MC, Coetzer H, Winter R, et. al. Calcium, gamma-linolenic acid and eicosapentaneoic acid supplementation in senile osteoporosis. Aging 10:385-94, 1998.
Wright S. Essential fatty acids and the skin. Br J Derm 125:503-515, 1991.
Horrobin DF. Essential fatty acid metabolism and its modification in atopic eczema. J Am Clin Nutr 71:367S-72S, 2000.

5 Things My Father Taught Me

2008-06-15T12:43:00.007-04:00

A picture of my father in the hospital after a long recovery. He was mugged in downtown Dayton. He was beaten with a metal pipe and left for dead sometime around Christmas in the early 80's. He ended up with a metal plate in his head and suffered from seizures for the remainder of his life. He died at age 47 in February 1986. I never met him because my grandparents planned it that way, that was not his life plan, but that was just the way it turned out. Regardless, he taught me a few things:

1. Always be aware of your surroundings, carry pepper spray and if possible travel in groups.

2. Always search for the truth. It will set you free.

3. If at first you don't succeed, never give up because you will succeed.

4. Life is short, be true to yourself, be authentic.

5. If you want to stay thin, you have to eat right - he was passionate about the field of nutrition.

Happy Father's Day Dad! I miss you!

My Simple Menu

2008-06-13T22:30:00.013-04:00

Breakfast
Whole grain Cereal of choice
1% Milk
Banana
Water

Lunch
Tuna or Egg Salad
On Whole Grain Bread
With Lettuce and Tomato
Sliced Apple
Water

Dinner
Grilled Chicken or Fish with lemon
Baked Potato topped with
Plain Yogurt as desired
Steamed Broccoli
Water

Snack
Peanut butter and Graham Crackers
Water

What's your Simple Menu?

Slow Down - It’s Healthy

2008-06-10T08:30:00.005-04:00

Stress is not your friend.

Stress is the leading cause of unprecedented health problems.

We are over scheduled -- rushing towards the next task. We rush to work, we rush at work, then we rush home, we rush our food, our family time, and our fun time.

I choose to slow down, actually I don’t have a choice if I want to see my daughter grow up. I have a health problem and stress will kill me if I let it.

My mother has never told me what to do, but yesterday she read me the riot act. She wants me to slow down and get out of the stressful situation I am in – caring for an Alzheimer's patient – her mother, my grandmother. Believe me when I say I am ready to do just that.

With my mother’s help, I carved out a plan. In 9 months, I will move into my cottage in Mount Dora and live a simplistic lifestyle – stress free. I must say I am looking forward to it.

I am sure you are wondering if I will continue to write/blog and keep my sites – yes I will – blogging is therapy for me - I love it – its fun and relaxing.

So my question to you is . . . what is your source of stress and what are you doing to rid yourself of that stress? I want to know. I also would like to know of any blogs you frequent regarding voluntary simplicity. I will be joining you there and putting into practice the suggestions given. I will leave you with the following lyrics of my favorite childhood song:

The 59th Street Bridge Song (Feelin' Groovy)
( Simon & Garfunkel )

Slow down, you move too fast
You've got to make the morning last now
Just kickin' down the cobble stones
Looking for fun and feelin' groovy!
(La,la,la,la,la,la, feelin' groovy)

Hello, lamp post, whatcha knowing?
I've come to watch your flowers growing
Ain't ya got no rhymes for me?
Doot-in' doo-doo, feelin' groovy!
(La,la,la,la,la,la, feelin' groovy)

Got no deeds to do, no promises to keep
I'm dappled and drowsy and ready to sleep
Let the morning time drop all its petals on me
Life, I love you, all is groovy!
(La,la,la,la,la,la, feelin' groovy)
(La,la,la,la,la,la, feelin' groovy)

How Much Tuna Can You Eat Safely?

2008-06-07T16:12:00.006-04:00

Environmental Working Group Tuna Calculator

Have You Seen "The Meatrix"?

2008-06-06T19:06:00.003-04:00

What's Your Blog’s Mission Statement?

2008-06-01T17:10:00.016-04:00

When I was a Corporate Dietitian in the Marriott Health Care arena, I attended an upper management seminar in Delaware. I forget what the meeting was about, but I do remember having to write a personal mission statement using the Franklin Covey method. I remember listening to very long mission statements, which none were memorable. Mine was one sentence, but felt ashamed it was so short. Honestly, I should have been proud; the best mission statements are short, sweet and to the point.

Sean Burke, CEO WISE wrote the following about mission statements:

The statement is short. Less than 10 words and easy to remember

The statement answers the question, “Why does our company exist?”

It should be a worthwhile aim. Mission Statements that lack passion, importance and relevance to employees, clients and shareholders aren’t worth the effort it takes to create and communicate them

Here are some examples of great Mission Statements:

Disney - To make people happy
Google - To do no evil
Merck - To preserve and improve human life
Mary Kay - to give unlimited opportunity to women

You can also have a mission statement for your blog.

Why does your blog exist?

What are you passionate about?

The best blogs have a well defined focus or “mission statement”.

When you determine your mission statement, include it on your blog.

For example:

The Menu Coach - creating healthy people one menu at a time

What’s your mission statement?

5 Foods You Should Never Eat at McDonald’s

2008-05-25T20:36:00.004-04:00

1. Double Quarter Pounder with Cheese – 740 calories, 42 grams fat, 1380 milligrams sodium.

2. Premium Crispy Chicken Club Sandwich – 630 calories, 28 grams fat, 1420 milligrams sodium.

3. Chicken Selects Premium Breast Strips (5 pc) – 660 calories, 40 grams fat, 1680 milligrams sodium.

4. McSkillet Burrito with Sausage – 610 calories, 36 grams fat, 1390 milligrams sodium.

5. Chocolate Triple Thick Shake (large – 32 oz) – 1160 calories, 27 grams fat, 510 milligrams sodium.

To put things in perspective:

Most women follow a 1200 calorie meal plan for weight loss.

Fat should be limited to 40 - 70 grams of fat a day if you consume a 2000 calorie diet.

Healthy American adults should eat less than 2,300 milligrams of sodium a day.

Aneurysm – The Silent Killer

2008-05-20T09:35:00.008-04:00

An aneurysm is a bulging out of part of the wall of a blood vessel. Aneurysms occur in several different forms. Saccular aneurysms protrude from the wall of the artery, like a berry. They may occur singly or in groups. Risk factors for saccular aneurysms include high blood pressure (hypertension), cigarette smoking and various diseases of the connective tissue. Fusiform aneurysms are characterized by the enlargement of the entire artery. They are often a complication of atherosclerosis, or a buildup of plaque in the artery.

Unfortunately, aneurysms do not typically produce symptoms. In many cases, the first symptoms of an aneurysm occur after the aneurysm bursts. However, various imaging tests can detect aneurysms, enabling their treatment before a medical emergency occurs.

Left untreated, aneurysms may tear or burst (a ruptured aneurysm). Ruptures are very painful events that cause massive internal bleeding and may result in permanent disability or death, depending on where the aneurysm is located. Ideally, aneurysms are diagnosed before rupture, allowing physicians the opportunity to treat it and hopefully prevent a rupture. Aneurysms can be treated with surgery to remove the weakened portion of the arterial wall, or with specialized stent-grafts that are permanently implanted in the artery to route blood around the aneurysm. Other devices to treat aneurysms include tiny coils that are delivered via catheter and cause a blood clot in the aneurysm, thus sealing it off. In some cases, aneurysms will be closely monitored instead of aggressively treated, to see if the aneurysm is stable as opposed to expanding in size.

If the aneurysm ruptures, the outcome depends on its location. If an aneurysm bursts in the brain, it could cause a hemorrhagic stroke. If an aneurysm bursts in the aorta, the body’s main artery that runs from the heart down through the chest and abdomen, there is an immediate medical emergency. More than half of people with aortic aneurysms do not survive the event. Therefore, early diagnosis and treatment before the aneurysm bursts are critical. Because aortic aneurysms often produce no symptoms or mild symptoms (e.g., back pain), routine physical examinations are strongly encouraged so that a physician can regularly test for warning signs. Patients with a family history of aneurysms should be screened for aneurysm.

There are a number of different types of aneurysms, which include:

Aortic aneurysm. A very dangerous condition characterized by the distention, or ballooning out, of part of the wall of the aorta. Aortic aneurysms may occur in the chest (thoracic aortic aneurysm) or abdomen (abdominal aortic aneurysm). An aneurysm is usually diagnosed when the enlarged portion of the aorta is 1.5 times its normal size. If accompanied by an aortic dissection, it is classified as a dissecting aortic aneurysm.

Cerebral aneurysm. A cerebral aneurysm is a bulge in the wall of a blood vessel in the brain (one of the cerebral arteries). A cerebral aneurysm is typically found where the arteries branch at the base of the brain. There are various kinds of cerebral aneurysms, including berry aneurysms. As the name implies, these aneurysms are shaped like hanging berries. The cause is unknown, but smoking increases a person’s risk of developing this condition.

Ventricular aneurysm. A bulging or ballooning out of part of the wall of one of the heart’s lower chambers (ventricles), usually the left. If the aneurysm is present in the wall between the ventricles (the ventricular septum), it is also known as a ventricular septal aneurysm, an interventricular aneurysm or simply a septal aneurysm. It may be present since birth (congenital) or may be a complication of a heart attack or other trauma.

Atrial aneurysm. A bulging or ballooning out of part of the wall of one of the heart’s upper chambers (atria). If the aneurysm is present in the wall between the atria (the atrial septum), it is also known as an atrial septal aneurysm (ASA), an aneurysm of septum primum or an aneurysm of the septum secundum. An ASA has been associated with an increased risk of stroke and is often accompanied by the presence of a patent foramen ovale (PFO), an opening between the upper chambers (atria) of the heart. Normally, this opening is present in the developing fetus and closes shortly after birth. It is often present since birth (congenital).

Cirsoid aneurysm. The enlargement of a network of blood vessels that commonly occurs on the scalp and may result in the formation of a tumor.

Strategies for preventing an aneurysm include managing high blood pressure and preventing the buildup of plaque. Once an aneurysm has been detected, treatment depends on the size of the aneurysm and its location. It may be closely monitored to see if it is growing in size. Treatment options include surgery or implantation of devices that cause a blood clot to form in the aneurysm, thus sealing it off from additional, turbulent blood flow and reducing the risk of rupture.

Source: YourTotalHealth

Heart Disease - Number One Cause of Death

2008-05-19T09:10:00.010-04:00

Heart disease prevention information from the Orlando Heart Center:

Heart disease is the number one cause of death in the United States. Fortunately, we now know ways to reduce our risks. Use this information to help you lead a healthier and longer life.

Risk Factors

The following lists primary risk factors for developing heart disease.

Count your total risk factors:

Male 45 years or older

Female 55 years or older

Female under age 55 with premature menopause not treated with estrogen replacement therapy

Smoker

High Blood Pressure

Diabetes mellitus

Family history of heart disease (a parent or sibling under 55 if male, or under 65 if female)

High total blood cholesterol

Low HDL (good) blood cholesterol (you can subtract one risk factor if HDL is higher than 60)

High LDL (bad) blood cholesterol

High triglyceride blood level

Obesity - 30% or more overweight

Sedentary lifestyle

History of vascular disease

____
Total risk factors

Unfortunately, certain risk factors such as family history and gender cannot be changed. However, by modifying other risk factors, the odds of having a heart attack can be substantially reduced. For individuals with heart disease, the lowering of the LDL cholesterol below 100 mg/dl (milligrams per deciliter of blood) can stabilize coronary disease or even promote regression of coronary disease.

Below is a brief discussion of various risk factors and preventive measures that can be taken. More detailed explanations are available at http://www.americanheart.org/ and http://www.acc.org/.

Lipids: Cholesterol and Triglyceride

The fat and fat-like substances in the blood are called lipids and include both cholesterol and triglycerides. Cholesterol is present in every cell of your body. It is used to form cell membranes and part of some hormones. The body manufactures the majority of required cholesterol, mostly in the liver; therefore, excessive dietary cholesterol intake is unnecessary and may be harmful. Animal foods such as meats, poultry, fish, seafood, egg yolks, and dairy products are rich in cholesterol. Plant foods such as fruits, nuts, seeds, vegetables and grains do not contain cholesterol.

Cholesterol will not dissolve in the bloodstream; it is transported to and from cells by special carriers called lipoproteins. The low density lipoprotein (LDL) is the major cholesterol carrier in the blood and contributes to plaque formation in the arteries. When clots form at the site of plaques, blood flow is interrupted, leading to heart attacks or strokes. Thus LDL cholesterol is known as the bad cholesterol.

The high density lipoprotein (HDL) is mostly made by the liver. It is thought to carry cholesterol away from the arteries and away from plaques back to the liver where it is eliminated. Thus high levels of HDL cholesterol are good; likewise, low levels increase the risk of heart attacks. HDL levels are difficult to raise. Exercise appears to help; less clear is the role of alcohol. Two drinks of alcohol per day may help raise HDL; more than two can contribute to high blood pressure, high triglycerides, liver disease, and weakening of the heart muscle.

Triglycerides are blood fats derived from food and manufactured in the liver. Although less of a risk factor than high cholesterol, elevated triglyceride levels are associated with heart disease. Levels less than 200 mg/dl are considered normal. Levels between 200 and 400 mg/dl increase risk of heart attacks, and higher levels (400 to over 1000 mg/dl) add risks of pancreatitis (inflammation of the pancreas) and diabetes.

Know the Numbers!

Lipid levels should be measured on fasting blood samples. Based on multiple studies, the following guidelines for blood lipid levels are recommended by the National Cholesterol Education Program:

Total Cholesterol
less than 200 mg/dl desirable
200 - 239 mg/dl borderline high the risk of heart disease may increase two-fold
240 mg/dl and higher high the risk of heart disease is substantially increased

Triglycerides
less than 200 mg/dl normal
200 - 400 mg/dl borderline high
400 - 1000 mg/dl high
greater than 1000 mg/dl very high

LDL Cholesterol
less than two risk factors and no coronary heart disease below 160 mg/dl
two or more risk factors and no coronary heart disease below 130 mg/dl
coronary heart disease (prior heart attacks, angioplasty, or heart surgery) below 100 mg/dl

HDL Cholesterol
women over 40 mg/dl
Men over 35 mg/dl

A more sophisticated subtype analysis of lipid levels is now commercially available and should be discussed with your physician for unusual clinical circumstances.

Basic Diet Information

Dietary modification is the first step in controlling cholesterol. A healthy diet should limit total cholesterol intake to no more than 300 milligrams per day. Total fat intake of less than 40 grams per day will aid in weight loss and lipid management. Different types of fats exert different effects on cholesterol levels.

Saturated fatty acids in the diet raise cholesterol. Animal foods high in saturated fatty acids include red meat, poultry skin, and dairy products. Plant foods high in saturated fatty acids include coconut oil, tropical oil, and cocoa butter. Saturated fatty acids should be less than 10 percent of total calories each day.

Polyunsaturated and monounsaturated fatty acids may help reduce cholesterol levels when substituted for saturated fatty acids. They should be less than 10 and 15 percent of your daily calories respectively. Oils high in polyunsaturated fats include vegetable cooking oils, such as corn, safflower, sunflower, and soybean. Better choices are found in monounsaturated oils such as olive and canola oils.

Unfortunately, changes in diet will not always provide the necessary response in blood lipid levels; genetic factors also exert an influence. During the last several years, major advances in drug therapy have helped lead to substantial reductions in lipid levels. Consultation should be made with your doctor to choose the appropriate therapy.

Vitamin E has anti-oxidant properties and has been shown to help cholesterol reduction when taken at 400 - 800 IU (international units) per day.

Stop Smoking

Cigarette smoking is arguably the greatest threat to a healthy heart. Cigars are also linked to higher incidences of heart disease. Your primary care physician can provide suggestions about the current therapies and drugs that help you stop smoking.

Control Diabetes

Diabetes is associated with premature atherosclerosis and small vessel disease. Tighter control of blood sugar levels is thought to reduce complications secondary to diabetes. Appropriate weight loss in Type II diabetes reduces the risk of cardiac disease.

Exercise

Aerobic exercise helps protect against heart disease. The greatest benefit is achieved with at least three 30-minute exercise sessions per week. Activities do not need to be strenuous. Walking, swimming or bike riding are some of the easier habits to adopt.

Aspirin A Day

Aspirin is an effective blood thinner. Patients with heart disease should take one aspirin per day to lessen the risk of heart attacks. The usual dosage is one adult aspirin (325 mg). Coated aspirin is recommended to reduce gastric irritation and a baby aspirin (81 mg) can be used for individuals unable to tolerate full strength. Patients with allergies to aspirin should discuss alternatives with their physicians and in most cases aspirin should be avoided in patients on Coumadin.

What is Homocysteine?

Homocysteine is an amino acid found in the blood. Elevated levels are associated with increased risk of heart and vascular disease. Unfortunately accurate measurement of homocysteine levels is not yet readily available for all cardiac patients. Diets high in folic acids and B vitamins lower homocysteine levels, but no controlled studies have directly shown that dietary supplements lower the risk of heart disease. With that caveat, a balanced diet and a multivitamin with folic acid and B vitamins may be beneficial.

Vascular Disease: Neck and Leg

Blocked arteries in the neck, the carotid arteries, can lead to stroke when sufficiently narrowed. Stethoscope examination of the neck can detect sounds called bruits which often indicate carotid artery blockage. The severity can be estimated by carotid ultrasound and doppler evaluation and appropriate treatment can be instituted.

Claudication is the name of the leg pain usually first noticed with blocked leg arteries. It typically occurs with walking a specific distance and is relieved by rest. Palpation of the leg pulses and doppler evaluation of the legs can help guide treatment.

Carotid artery disease and vascular disease of the extremities is strongly correlated with coronary artery disease. If you have vascular disease, you should discuss appropriate screening tests for heart disease with your physician.

High Blood Pressure

High blood pressure, called hypertension, is directly related to coronary artery disease and thickening of the heart muscle. The majority of high blood pressure is called essential hypertension and is readily treatable. Typically the goal is a pressure below 140/90 (systolic/diastolic). Proper diets including low sodium diets, exercise, and appropriate weight loss all help in controlling blood pressure. There is a wide range of medications available for blood pressure control.

Less common causes of hypertension include kidney disease, vascular disease, or rare tumors. Consult your physician for proper evaluation.

Food Storage Guide

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Get the most from your money. Don’t let your food spoil. Purchase food before the “sell by” date and always check expiration dates.
Here is a handy guide to help keep things fresh.