Superfoods and our health (infographic)

You are what you eat. Here's an interesting infographic depicting "superfoods" and our health:


Via: HealthPost.co.nz

Orthorexia Nervosa: When Healthy Eating Becomes A Harmful Obsession

CHICAGO, Sept. 14, 2011 /PRNewswire/ -- Eating a healthy diet today can be challenging for many people, given the vast food choices available in our country and the often contradictory information found online and in the media. Certain individuals in pursuit of health, can become lost in the maze of nutrition and inadvertently turn their desire for healthy eating into an eating disorder called "orthorexia nervosa."

"The severity of orthorexia nervosa mirrors the severity of other eating disorders such as anorexia or bulimia," said Juliet Zuercher, registered dietitian and nutrition coordinator at Timberline Knolls. "Since orthorexia nervosa is not a recognized diagnosis in the DSM-IV, it's important to identify and understand the nuances of the disorder in order to treat the problem as effectively as possible."

Bye Bye Food Pyramid. Welcome MyPlate.

Author: Ellen Kim, MD

Bye Bye Food Pyramid.  We won't really miss you. Welcome MyPlate.

Last week, First Lady Michelle Obama and Agriculture Secretary Tom Vilsack unveiled the federal government’s new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.

This plate idea definitely makes more sense than a pyramid.

7 weight loss strategies for the holidays

I know that a number of people will be feasting this holiday season. I'm already stuffed from all the turkey (and non-turkey foods) that I ate over the weekend. I felt like I was going from one party to another. Now, my BMI is going up and my pants won't fit.

Are there any practical weight loss strategies for the holidays? Perhaps you've picked up some weight loss books. Some ideas may seem radical and others may sound like they're simply not going to work.

Here are 7 practical tips that can help you lose some weight this holiday season:

1. Minimize alcoholic beverage and soda consumption. Replace them with water or unsweetened beverages. Most people don't think about the number of calories that are in an alcoholic beverage. A glass of wine may have 100 to 150 calories.
2. Set aside some extra time to exercise in the mornings and evenings. You're probably going to eat more than your normal amount as you get surrounded by snacks, treats, and good food at parties.
3. Make it a point to walk and to take the stairs. If you're shopping this holiday season, park away from the door. Walk around the mall several times. Give yourself an extra 10 minutes just to walk briskly.
4. Drink a few glasses of water before you start eating at a party. When you're at a party, you'll be tempted with all types of goodies. Drink a couple of glasses of water before you start eating (as long as you're not on any type of water restriction for health reasons). 
5. Eat slowly. We have a tendency to eat too quickly and our body doesn't have time to tell us that we're full. Eat slowly and drink plenty of water between your courses.
6. When you're at a buffet, choose vegetables over meat dishes. You're probably getting plenty of meat in your diet. Avoid those high-calorie foods, especially foods that are fried.
7. Finally, we have to talk about sweets and desserts. We all have our weaknesses. I love chocolate. If you're going to eat a dessert, cut it in half, and eat only half a portion per day. This way, you still get to satisfy your sweet tooth, but you'll also be watching your caloric intake.

These principles may seem rather simple, but that's the only way you'll be able to keep off the weight. Weight loss is a matter of calories in vs. calories out. Exercise regularly, avoid those late-night meals, and control your portions.

FDA warning about counterfeit Alli

If you buy Alli, make sure you're getting the real product. The FDA is warning consumers about counterfeit Alli.

Preliminary laboratory tests conducted by GlaxoSmithKline (GSK)—the maker of the FDA approved over-the-counter weight-loss product— revealed that the counterfeit version did not contain orlistat, the active ingredient in its product. Instead, the counterfeit product contained the controlled substance sibutramine. Sibutramine is a drug that should not be used in certain patient populations or without physician oversight.  Sibutramine can also interact in a harmful way with other medications the consumer may be taking.

Learn more by reading the recent FDA press release here.

What's a healthy weight?

Here in the United States, we seem to struggle with two extremes of weight: those who are too light for their size, and those who are too heavy for their size. We used to rely on Body Mass Index or BMI, but then we recognized that BMI has some significant limitations. So we added waist circumference as an additional measure.

There's a strong movement to get people to accept any type of weight. Some feel that people can be very healthy at any weight. Is this true?

I don't think you'll find a physician who agrees that a patient can be healthy at any weight. Instead, there is a healthy weight range that is optimal for each individual. If you're grossly outside of this range (either too low or too high), then you will be at increased risk for some serious health problems. This isn't to say that you'll definitely encounter such health problems, but epidemiological evidence reveals that people who are either too underweight or overweight will have health problems.

As we start this New Year, do you plan to change your weight? Weight loss is one of the most common New Year's Resolutions that people make. The problem in our society is that we have many people trying to lose weight when they're already at a healthy weight. We also have many people who are not at a healthy weight and they're not trying to lose weight. When will our culture accept the concept of a healthy weight?

Are you gaining weight this holiday season?

I ate so much yesterday. On average, an adult living in the United States gains approximately one pound each year. Have you been gaining weight over the past 5 or 10 years? It's so difficult to maintain a negative calorie balance over the holidays, but you can control your portions, select healthy food selections, eat desserts in moderation, and make time to exercise.

Did you get (or give) a gym membership this holiday season?
Did you get (or give) any fitness equipment this holiday season?

It's the day after Christmas and I'm in the mood to go to the gym today. Who's going to join me? The other great way to exercise is to go walking. I'll be doing some of that by heading out to the malls to do some shopping!

Inspirational weight loss story on CNN

You don't hear about these types of weight loss stories every day. It's great to see that some people out there are being very intentional about weight loss. This story on CNN is about Becky Griggs who lost 200 pounds over six years by exercising at the gym. If you do the math, that equates to roughly 2.8 pounds per month. Imagine how much you'd weight if you gained 2.8 pounds each month (that's over 30 pounds per year!)

At her heaviest, Becky was 352 pounds. (Can you guess her BMI?) She's 43 and she works as a fitness trainer. Now that's inspiration! Are you planning on making some major life changes in 2010? I haven't been to the gym in a while. I'll definitely have to go this weekend!

Concept of "overweight" may be relative

Although we have tools like body mass index (BMI) calculators, most consumers probably don't rely on those to assess their body. According to a story on CNN titled, "As nation gains, 'overweight' is relative":

Research shows that, when it comes to self-perception, the concept of "overweight" may be relative... people's perceptions of overweight have shifted, and "normal" is now heavier than it used to be.

If you look at the NHANES (National Health and Nutrition Examination Surveys) data from 1988-1994 and compare that data with 1999-2004, you'll see that weight misperception based on BMI is decreasing among women but staying roughly the same for men. This means that women with normal BMIs from 1999-2004 were less likely to say they're overweight compared to women from 1988-1994. If you have a normal BMI, you're probably not overweight. There may be some exceptions to that rule, but I'm not going to get into that right now.

So, we know that the BMI of the U.S. population has been increasing over time. Based on the NHANES data comparison, it appears that people are getting used to being overweight and many people with high BMIs may not consider themselves to be overweight. So, are attitudes about weight shifting? Or, are people with normal BMIs feeling more "normal" as they see more people with elevated BMIs? To read the CNN story, click here.

Eat fewer calories to live a longer life?

Some people want to live forever, don't they? Would you be willing to eat less so that you can live longer? I suppose it depends on how much less, right? I could never give up chocolate or ice cream. Speaking of those things, hang on - I'll be right back.

OK, I'm back now and I'm stuffed! So CNN has an interesting story about titled, "Fewer calories equals a longer life -- At least in monkeys"

Here are the story highlights:

• Monkey study: Cutting daily calories by 30 percent slows aging process
  
• Study shows effects of calorie restriction in primates closely related to humans
  
• Similar results in mice, worms, and flies: longer, healthier lives
  
• Calorie Restriction Society had 2,000 (human) members in 2007

Well, I'm not a monkey, so I'm not sure how this study applies to me. I don't think I'll be joining the Calorie Restriction Society just yet, but I'll keep my eyes open for additional studies on this interesting topic. I just hope this type of story doesn't give fuel for people with anorexia to continue their behavior. Want to read the CNN story? Click here.

Mississippi tops U.S. obesity rankings

The state of Mississippi tops U.S. obesity rankings according to CNN. In fact, it's held this title for the 5th year in a row - for both adults and children. 32.5% are obese in Mississippi. In addition, 44.4 percent of Mississippi children ages 10 to 17 are classified as overweight or obese, the study found. This is a serious public health problem and the state of Mississippi desperately needs help to control this obesity epidemic. Unfortunately, Southern style cooking is often rooted in deep fried foods, so it's going to be very difficult to change cooking patterns that are deeply ingrained in Southern culture. Obesity is linked to a variety of health problems such as diabetes, heart disease, and hypertension. Many people who are obese really struggle to lose weight and keep it off. So what's the solution? Bariatric surgery?

This is where preventive medicine needs to take a very active role. Educational efforts alone are not enough. Interventions must begin in the classroom as children learn and develop lifestyle habits. Unless things change at a fundamental level, the problem will only continue to get worse. Perhaps the government needs to channel some money into structured weight loss programs. People living below the poverty line probably can't afford to pay for Weight Watchers or Jenny Craig. They also can't afford expensive gym memberships. They are often eating unhealthy foods and they often lack access to exercise facilities. To read the entire CNN story, click here.

My lunchtime ice cream experiment has backfired

Earlier this week, I asked the question, "Is it better to eat ice cream after lunch or dinner?" Many people answered, "yes!" I'm an ice cream lover too! I had been eating ice cream after dinner, but this week I wanted to try something a bit different. I was going to eat ice cream after lunch. My little clinical study backfired when I couldn't control myself from eating ice cream after dinner every night! So, I've decided that I should limit my ice cream consumption to once/day (otherwise, my BMI will go through the roof). However, now that I've gotten used to eating ice cream after lunch, I'm having a difficult time breaking that habit.

Is it better to eat ice cream after lunch or dinner?

In the U.S., people have a tendency to eat a lighter lunch and then a heavier dinner. This is one of the main reasons why salads are so popular during lunch. Well, I love ice cream and I tend to eat ice cream after dinner. Fortunately, I have a healthy BMI (body mass index) and I exercise regularly, so my ice cream eating habit hasn't made a big impact on my weight yet. However, I think about my health whenever I eat ice cream. For the last few days, I've been thinking about switching my routine ice cream eating routine. Instead of eating ice cream after dinner, I think I'm going to eat it after lunch. After all, I tend to eat less for lunch (I've succumbed to the American way of things) and this way, I get to burn those ice cream calories during the day.

So is it better to eat ice cream after lunch or dinner? I don't think you'll find many clinical studies answering that question. Allow me to conduct this little study on myself and I'll report my findings. Consider this a case report: ice cream after lunch vs. after dinner.