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September 1, 2011

Put on Some Pounds? Will Your Partner Dump You?

Have you gained any weight lately? How does it make you feel about yourself in terms of your overall self-esteem and sexuality? One of my girlfriends refers to this recently acquired weight on her back as ‘fack’ or back fat! If you’re involved with someone, does your partner support you and help you work to reach your desired weight and health goals?

Did you hear about the survey recently discussed on the Today show by psychotherapist and Today show contributor Dr. Robi Ludwig? The poll was a joint collaboration between Cosmopolitan magazine and AskMen.com and asked all types of relationship questions.

Of course the one I want to focus in on has to do with weight gain. Don’t miss this… according to this poll of 70,000 people, nearly 50% of the men said they would dump a partner who gained weight. This is in comparison to only 20% of the women who responded the same.

According to Dr. Ludwig, she has not found this response to be typical in her private practice. She says that women are much harder on themselves and their looks and weight than their partners. Do you agree?

Do you think this survey response has to do with women being more objectified than men where their bodies are constantly evaluated and sexualized…and at younger and younger ages? Think about celebrities. Gain weight and your tabloid fodder. By the way, seems to me, this is true more for women but not so much for men. Hmmm

According to the Journal of Obesity, weight discrimination is an issue for woman.

Why do you think weight gain in women is such an issue for men? Going back to the Today show segment, is it because a man’s partner is seen as an extension of him and reflects how he wants to be viewed by the world? Do you think an overweight partner sends the message that the guy is not successful or has poor self-esteem?

Ladies, when you gain weight, is your self-esteem or sexy feeling diminished? Do men pick up on this? I’m not sure there’s one answer but rather a tightly interwoven net of thoughts and feelings. Whatever happened to mutual support, understanding and working together?

I want to know what you think so post your comment on my blog at susanmitchell.org or Facebook page…both which you will find at susanmitchell.org

On a completely separate note, if you plan to grill out this weekend, try these grilling recipes from I Can’t Believe It’s Not Butter! 

*** For sharing their recipes with you, I Can’t Believe It’s Not Butter!Ò has provided BBQ Roll-Up Tool Sets as giveaways so register to win one of these grill sets today! ***

 SHRIMP SCAMPI SKEWERS

4 servings            Prep Time: 10 minutes     Marinate Time: 10 minutes     Cook Time: 5 minutes

1 lb. uncooked large shrimp, peeled and deveined with tails on

4 green onions, cut into 1-1/2-inch pieces

2 Tbsp. lemon juice

1 clove garlic, finely chopped

1 lemon, halved and sliced

20 sprays I Can’t Believe It’s Not Butter!® Spray Original

Combine shrimp, onions, lemon juice and garlic in medium bowl. Cover and marinate 10 minutes.

Alternately thread shrimp, onions and lemon slices on skewers*. Grill or broil, turning once and spraying with 10 sprays I Can’t Believe It’s Not Butter!® Spray Original, 4 minutes or until shrimp turn pink.

Just before serving, spray with remaining 10 Sprays.

*If using wooden skewers, soak in water at least 30 minutes prior to use.

Nutrition Information per serving:

Calories 130, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 170mg, Sodium 190mg, Total Carbohydrate 6g, Sugars 1g, Dietary Fiber 2g, Protein 24g, Vitamin A 8%, Vitamin C 50%, Calcium 8%, Iron 20%

Recipe Courtesy of Unilever Kitchens

 

SUMMERTIME GRILLED VEGETABLES

4 servings            Prep Time: 5 minutes     Cook Time: 10 minutes

3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks

30 sprays I Can’t Believe It’s Not Butter!® Spray Original

Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can’t Believe It’s Not Butter!® Spray Original.

*If using wooden skewers soak at least 30 minutes prior to use.

Cost per recipe**: $4.92

Cost per serving**: $1.23

**Based on average retail prices at national supermarkets.

Nutrition Information per serving:

Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20%

Recipe Courtesy of Unilever Kitchens

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


May 4, 2011

Body Dissatisfaction Tied to Plastic Surgery and Disordered Eating

May 5, 2011

Do you have friends or family members who are unhappy with how their body looks? Are they always comparing themselves to celebrities, models or others in the media? Do you think the media plays a role in the way women, teens and even younger girls view themselves?

Let’s dig deeper into body dissatisfaction and disordered eating. Joining me on this week’s podcast is licensed nutritionist and certified eating disorders registered dietitian Karen Beerbower.  Karen has a Masters degree in Medical Science from Indiana University School of Medicine.

As the president of Nutritional Guidance Inc., based in Orlando, she has worked in private practice for over 20 years and is the Clinical Director of Blue Horizons Eating Disorder Services.

Karen talks about the growing numbers of women, teens and even young girls who are unhappy or dissatisfied with their bodies.

Their self worth, worth to others and happiness is based on the perception of what they think others are looking for or see as ideal…not on their inner self.

Did you know that everyday we are exposed to over 3000 images, many based on a woman’s appearance that has been altered in some way (computer enhanced or airbrushed as examples). With the obesity crisis front and center, there is awareness that one must keep weight in check at all costs.

Shockingly Karen reports that 47% of young girls ages 12-18 are unhappy with their weight and many at age 12 and younger are dieting. These young girls (8-12 years old) read magazines where the models are in their 20s and want to associate with how they look.

Restrictive eating through dieting can then lead to eating disorders such as anorexia and bulimia. Medically, there is concern that their bodies have not fully developed. What effects this dieting has on hormones, body fat, future health and fertility are unknown.

Fast forward to a group of older women who are also unhappy with their looks. Many fingers extend beyond traditional eating disorders including this segment referred to as desperate housewives syndrome.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

 


March 2, 2011

Three Tips to Protect a Woman’s Heart

Think about this…women often receive less care for their hearts by the medical community but at the same time are more concerned about the health of others instead of themselves. Yet, heart disease is the number one killer of women.

Heart disease in women is often overlooked and can have a tragic ending. Every week in the background you hear my awesome producer Billy P. You don’t want to miss Billy P share his story about the loss of his wife in this week’s podcast.

These preventive tips can help women improve their health, feel better, hopefully avoid medication and live longer.

Tip #1 Find Out Your Numbers

* Cholesterol profile including triglycerides, HDL and LDL

* Blood pressure

* Body mass index (check out this simple BMI calculator

http://www.nhlbisupport.com/bmi/ )

* Blood sugar

* Waist circumference

Money is tight, medical costs are high…I hear you. But you and the health of those you love are much more important. Every week there are free health fairs and clinics with opportunities to take advantage of and find out some of these numbers. Check out this new document posted at the Preventive Cardiovascular Nurses Association on healthy living guidelines for women. It has a place to record all the numbers you need to know plus a lot of good information.

It’s true that you can’t change your family history, gender or your age for that matter, but you can alter your diet, exercise/activity level, whether you smoke or not, and your weight.

Tip # 2 Once You Know Your Numbers, Ask Yourself if You Have Metabolic Syndrome

How do you know? According to the American Heart Association and National Heart Lung and Blood Institute, you may have metabolic syndrome (which puts you at a greater risk of diabetes, stroke, heart disease) if you have 3 or more of the following risk factors:

1) Your waist is greater than 35 inches

2) Your triglycerides are higher than 150 mg/dL

3) Your HDL (protective cholesterol) is less than 50 mg/dL

4) Your blood pressure is higher than 130/85 mm Hg

5) Your fasting blood sugar is higher than 100 mg/dL

Tip # 3  See a Health Care Professional

If any of your numbers are abnormal, now is the time to see a health professional. Remember, high blood pressure is called the “silent killer” as it generally has no symptoms. When you lower your blood pressure, you reduce the chance of stroke by 35-40%, heart attack by 20-25% and heart failure by 50%.

And did you know that two out of three people with diabetes die of heart disease? Don’t miss this…women with type 2 diabetes develop heart disease at a much younger age compared to non-diabetic women. Making smart changes in the diet, losing some weight and moving around more can help to prevent or postpone diabetes.

You are busy, I know that…your schedule is over full and you’re stressed most days. But I don’t want you to put off taking care of you any longer…you and your family are worth it. Tell me what you’re doing. I want to hear from you.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


February 9, 2011

Three Smart Eating Tips for Time-Starved Moms

Hi Everyone! It’s almost Valentine’s Day and we’ve posted an easy recipe from Family Circle magazine for Fruity Chocolate Clusters in case you want to make treats for someone special. Made in the microwave with fewer than 75 calories per cluster, what’s not to love?

But first, my girlfriends with children (regardless of their ages) are always time-starved. Guess whose healthy eating habits often get ignored? Moms!

Joining me on the podcast this week is a time-starved Mom…. Margit Ragland, Health Director at Family Circle magazine. Many moms worry about their children’s eating habits while letting their own slide.  Busy moms…try these smart-eating tips:

Healthy Kid Habit for Mom: Drinking milk

Calcium is crucial for maintaining a strong skeleton as you age and preventing potentially debilitating fractures. Until age 50, you need 1,000 mg per day, which in real food is about three servings of milk, yogurt, or cheese. Then your recommended intake jumps by nearly another serving.

There is also a tie to dairy consumption and fat loss. Research conducted by Zemel at The University of Tennessee indicated that consuming calcium-rich foods as part of a healthy weight loss diet actually increased the loss of that dreaded belly fat or muffin top (the mid-section fat that is tied to increased risk of heart disease.)

Add milk to smoothies, use it in pudding, or drink it warm with a little hot chocolate mix or vanilla flavoring. Use cheese in omelets, on sandwiches or with whole grain crackers for a power snack.

Healthy Kid Habit for Mom: Eating Vegetables

A recent Centers for Disease Control and Prevention (CDC) report on trends in fruit and vegetable consumption stated that only 26.3% of adults ate vegetables three or more times a day. Besides being loaded with vitamins and minerals, the American Institute for Cancer Research suggests that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects.

I admit it…I struggle to eat enough vegetables. Do you? So I add them to a variety of dishes. For example, we make pizza on the weekends and it’s loaded with veggies; I add them to omelets and to scrambled eggs, dip them in hummus for a snack or slice peppers and cucumbers to go on top of a sandwich. Last week I made split pea and barley soup and added chopped spinach, carrots and onion.

To hear more smart eating tips for time-starved Moms…listen to this week’s podcast below.

Listen to this week’s podcast


October 20, 2010

Tell-All: Nutrition News Now

Have you noticed all the chatter about weight loss these past few days? How’s this for a diet trick? A recent article in USA Today reported on research from Cornell University’s Food and Brand Lab headed up by Dr. Brian Wansink.

His lab found that people consumed less at meals after watching exercise-related commercials than they did after viewing other types of ads.

The 125 participants in this study were divided into two groups. One group watched ads for washing machines or car insurance while the other groups watched exercise-related ads including fitness centers and running shoes. Then both groups had a buffet lunch.

Guess what? The participants who watched the exercise-related ads consumed 22% fewer calories from the buffet than the other group. And, don’t miss this…the group viewing the messages about fitness and exercise reported that they felt more athletic, active and in better shape than those in the other group. The participants watching the exercise type ads also thought the buffet meal was healthier than the other group.

The researchers suggested that the exercise commercials may cause people to be more health and body conscious.

I better watch Dancing with the Stars and receive some of those messages. How about you? Perception for people is a big part of the weight loss puzzle. For example, Wansink has done other work where he found that people would eat more movie popcorn if the bowl was bigger….even if the popcorn was old and stale!

In another recent article from USA Today which reported on a Nutrisystem poll of 1001 people found that twenty-five percent of men said they would rather go without sex for a summer than gain 10 pounds. But get this…50% of the women responding would give up sex rather than gain weight.

Two thirds of the people said they would need to lose weight in order to feel sexier. How many pounds on average do you think it would take for this sexy feeling? To be a hottie? A loss of 23 pounds was the average in the poll. Weight and weight gain is definitely tied to self-image and people will go to great lengths to keep the weight off. Am I talking to you?

When I fly, I’ve been listening to the audio book Big Girl by Danielle Steel. Have any of you read it? Throughout the book, the author weaves the story of the power of self-image and body weight and how negative comments from family members can affect a young girl’s view of herself throughout life.

You clearly see the tie between food cravings and emotional hunger versus hunger. What do you think? Email me thru my website at susanmitchell.org and I’ll share your comments next week.

Don’t forget to register to win cases of isopure plus. Just go to WDBO.com and click on the Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


September 15, 2010

Deflate Your Muffin Top: 3 Tips to Deal with Menopause

Blog: September 15, 2010

Deflate Your Muffin Top: 3 Tips to Deal with Menopause

Karen H. sent me an email asking if I would talk about menopause, including hormonal headaches. Other pesky issues include irritability, difficulty getting a good night’s sleep, hot flashes…and the dreaded muffin top.

I’m talking about the overflow of fat at the belly…you put on a pair of jeans and the extra weight rolls over the top like a muffin. I’ve had numerous women refer to it as a pillow top….an expanded version of the muffin top. However you refer to it ladies, you don’t like it and you want to get rid of it along with the headaches and irritability.

So what can you do to lessen these irritating menopausal symptoms?

  • If at all possible, find ways to reduce your stress. When you’re coping with hormone havoc, stress can exacerbate the way you feel resulting in increased irritability and for many women, the desire to eat processed foods such as cookies, candy or chips….aka stress eating. This only makes matters worse and ends up on that unwanted muffin top

  • Increase your intake of water and diuretic foods to help reduce hormonal bloat. Diuretic foods are those that are high in water and include the majority of veggies and fruit along with beverages such as tea, milk, juice, soy milk. Diuretic foods plus water help maintain the body’s balance of electrolytes including chloride, potassium and sodium. When you’ve eaten a high sodium meal resulting in fluid retention, water and diuretic foods help flush the excess sodium from the body.

  • Add more omega-3s from seafood or ALAs from walnuts, flaxseed meal, even soybeans and soybean oil. Omega-3s have a role in brain health and moods.

  • Eat regularly. Skipping meals can make you feel more stressed and irritable, resulting in more frequent headaches. When you eat three meals plus a snack or frequent small meals, your energy level is improved and your stress level and the number of headaches you experience go down. Eating regularly also cuts down on stress eating which means less muffin top.

If you have a tip that works for you, email me and I’ll share them.

Joe M. is the winner of the Pirate’s Booty giveaway. Congrats!

Technically menopause is defined as the last menstrual period but the months leading up to it seem like a long goodbye. Typically it occurs in the 50s but is not unusual in the late 30s and 40s. Menopause occurs when the body’s estrogen levels begin to decline and along with this decline is the reshaping of the body.

Fat storage moves from the hips and thighs to the belly. Women take on more of an apple shape similar to men versus the traditional pear shape. Not only can this apple shape or expansion into a muffin or pillow top affect your psyche but when fat is deposited deep into the belly, the inflammation level in the body may increase.

There are many strategies for menopause that include nutrition, exercise and sleep and numerous websites with helpful information including:

http://www.mayoclinic.com/health/menopause/DS00119

http://www.menopause.org/

http://www.webmd.com/menopause/default.htm

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


November 11, 2009

Bellying up to the Buffet: Holiday Food Safety When You're Pregnant

pre-picAre you pregnant or close to someone who is? I have a treat for you today. My guest on this week’s podcast is registered dietitian Frances Largeman-Roth, author of Feed the Belly: The Pregnant Mom’s Healthy Eating Guide. Frances has been the Senior Food & Nutrition Editor at Health magazine for five years. She covers healthy recipes, food trends, weight loss issues, and the latest nutrition research. Frances was previously part of the editorial team at the Discovery Health Channel.

With a seven-day tear-out eating plan, this new book is an informative and easy-to-follow resource for healthy eating during pregnancy. From cravings to food safety, Frances covers it all. During the interview, Frances discusses the topic of food safety during the holidays and why pregnant women need to be more concerned about food safety than the rest of us.

Also, there is confusion over cheeses and which are OK and not OK to eat during pregnancy. Frances clarifies the smart cheese selections and speaks to smoked salmon canapés, pigs in blankets, and Belgian endive spears as well.

Most pregnant women avoid alcohol due to its potential to harm a developing fetus. But in addition to eggnog and the usual suspects, there are other booze-filled things to watch out for at holiday parties. Don’t miss these useful tips for yourself or to share with other pregnant friends.

If you want to find out more about Frances and her new book Feed the Belly, check out her website at franceslargemanroth.com. We’ve also posted a recipe from the book (Mornin’ Sunshine Parfait) at the Nutrition & Health Center on WDBO.com under breakfast items.

Listen to this week’s podcast


May 13, 2009

Munch on This: Four Ways to Eat More and Weigh Less

eat-moreHow does eating more and weighing less sound to you? I like the idea because I like to eat. Here’s how it works. The latest nutrition science on weight loss suggests two points to remember:

  1. Choose foods that are low in calorie or what’s also referred to as low energy dense foods. They are low in calorie but high in either fiber or water or both. You feel full longer on less calories.
  2. Include lean protein at every meal and snack if possible. Protein is also known for helping you to feel full for a longer period of time or what is referred to as satiety.

I chatted with Family Circle Senior Health Editor Margit Ragland about this concept and here are four easy food swaps to try. Notice that all four swaps include high fiber foods and lean protein except the popcorn snack which you could sprinkle with parmesan cheese for a protein boost.

Breakfast:

Instead of: 2 slices of white toast with 1 tbsp of butter

Fill up with: 1 cup of non-fat or low-fat yogurt with ½ cup of blueberries and ½ cup pineapple

Lunch:

Instead of: A turkey sandwich on a roll with lettuce, tomato and mustard

Fill up with: A turkey burger or a turkey sandwich on a whole wheat bun with lettuce, tomato and 1 tsp ketchup or mustard

Dinner:

Instead of: Spaghetti with marinara sauce

Fill up with: Filet of sole in a lemon pepper seasoning with asparagus and a baked sweet potato OR add lean meatballs to the spaghetti and try the whole grain spaghetti

Snack:

Instead of: 4 ounces of honey wheat pretzels

Fill up with: 5 cups of low-fat microwave popcorn (sprinkle with parmesan cheese to add protein if desired)

Looking for a summer pizza to do on the grill? Check out the Grilled Mango BBQ Pizza just posted on our recipe page. It’s quick and delicious.

Listen to this week’s podcast


February 18, 2009

Women's Health and Autoimmune Disease: What's Nutrition Got To Do With It?

womanThis week on the podcast my guest is Sheila Dean who specializes in the latest nutrition information for autoimmune disease such as rheumatoid arthritis and lupus. Sheila is a registered dietitian and certified diabetes educator. In the past she has worked with the Duke University Medical Center Endocrinology and Metabolism Disorders Clinic. Currently, Sheila is the owner of a medical nutrition private practice, Integrative Nutrition Solutions, in Palm Harbor, Florida.

We talk about autoimmune diseases and why they are more prevalent in women.  Did you know that stress can trigger an autoimmune disease? Sheila shares key foods to include in your diet such as omega-3 rich fish if you have an autoimmune disease. You don’t want to miss it.


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