My doctor says some people are just born with good genes, so I shouldn’t worry about my weight. What do you think?

veggiesWant to know my biggest diet pet peeve? When people explain why I am lean by saying I was born with good genes. As anyone over the age of 30 who is fit knows, it takes constant work to stay fit and lean in our culture! What do nutrition pros do to stay fit? First off, the big difference between those who keep the weight off and those who don’t is that the “pros” stop drawing the arbitrary distinction between dieting and their normal lives. You must be willing to revise your life for good, adopting weight-loss strategies you can live with forever. If all you want is to lose weight fast, then go back to your old ways, then forget it.
But what are those strategies? Permanent weight management is not just a matter of eating less. If you’re serious about reaching and sustaining a realistic weight, then Commitment becomes your middle name. The ‘pros” also plan everything. There’s a saying that “failing to plan is planning to fail.” No where does that apply more than with weight management. Fit folks have learned how to set realistic expectations and limits on themselves. They pay attention and self monitor. They even have a plan for when you slip off your plans. They also are honest about what and how much they eat and exercise. The most important predictor of whether or not you will succeed at permanent weight loss is physical activity. Successful losers are very active, expending about 2,800 calories a week in physical activity, which is the equivalent of walking four miles every day. They also watch their intakes of calories and fat. Calories are the main focus, with fat being important only because it is a concentrated source of calories. Fit folks are confronted with the same high-risk situations as their diet- challenged cohorts. The difference is diet failures fall victim to the situation, while diet successes control these situations by creative problem solving.
A few of my tricks include:
1. Make exercise fun. Listen to books on tape, walk the dog, read a book on the exercycle, vary your workouts with the season,
2. Eat two fruits and/or vegetables at every meal and one at every snack. You’ll meet your daily quota of 5 to 9 servings, feel full, and automatically cut back on fat and calories.
3. Turn off the tube. Hours of television watching are directly proportional to weight gain. Go for an after-dinner walk, ride the exercise bike, do laundry, or paint the living room instead.
4. Challenge yourself. If you’re comfortable walking at a moderate pace, go up a short hill during your next walk or pick up the pace.
5. Eat less. Cut your typical portions of everything except vegetables and fruit by one-quarter.
16. Hang out with exercisers.

What’s the big deal with eating green vegetables?

chardI honestly don’t think you can get to healthy without at least one, preferably two, servings of dark green leafies every day. While our intake of dark green leafies, such as spinach, kale, chard, and collards, has increased by 50% since the 1970s, we still average less than 0.2 servings daily or about one bite. You should get at least one cup raw or half cup cooked of ark green leafies every day. Packed with vitamins and minerals, that serving supplies an entire day’s requirement for vitamin A, more than 3 milligrams of iron, almost a third of your daily need for folic acid, and hefty amounts of calcium, magnesium, and B vitamins, all for about 20 calories. Spinach and other greens also are excellent sources of lutein and zeaxanthin, phytochemicals that lowers risk for cataracts and macular degeneration, the two leading causes of blindness. Lutein and zeaxanthin are antioxidants and they act as a blue-light filter in the eye, blocking this sensitive tissue from the sun’s UV rays. Iceberg or head lettuce doesn’t count. You have to go green, really green, to get the biggest nutritional bang for your buck. Use them in salads, add to sandwiches, add chopped spinach to soups, steam and blend with mashed potatoes… the options are endless.

I know coffee drinks can be high in calories. Which ones are the worst?

coffee-milkThe worst offenders are the ones made with whole milk, chocolate, and whipped cream, such as the mocha drinks, which contain up to 11 ounces of whole milk in a large beverage and a hefty dose of chocolate syrup. For example, a Cafe Mocha made with whole milk contains up to 400 calories and almost 7 teaspoons of fat – that beats out chocolate fudge cake by 150 calories! Add a dollop of whipped cream and the calories jump to more than 500 and you’ve used up 60% of your daily allotment for fat, or more than 40 grams. But even lower-fat coffee drinks, such as lattes and cappuccinos, can pack in the calories if they are made with whole milk or topped with whipped cream.

 

 

 

Avoid That Sugar Belly!

sftYou’ve heard of a beer belly. Get ready to hear about a sugar belly. Americans are eating more added sugar than any animal has ever eaten in the history of the planet. Research is coming out almost daily showing that our sugar glut is linked to obesity, diabetes, heart disease, metabolic syndrome, even liver problems. Here’s the link to my AMNorthWest segment this morning.  http://www.katu.com/amnw/segments/Beat-Sugar-Belly-267691101.html