Health | How Big Is Your BUT? Blog - Dr. Susan Mitchell

June 8, 2011

MyPyramid…You’re Fired! MyPlate is Taking Over

June 8, 2011

The Food Guide Pyramid has gone the way of fat free cookies and MyPlate has taken its place.

Have you heard? The Food Guide Pyramid is out and Myplate is in. Most people would agree that the Food Guide Pyramid was tough to understand and follow. Hopefully MyPlate will be a change agent. After all, a plate is a universal symbol for food. Kids can easily grasp the concept of MyPlate that ties in with First Lady Michelle Obama’s quest to improve the eating habits and obesity rates of children in this country.

So what’s different about MyPlate?

The plate is divided into four clear sections: fruit, vegetables, grains and protein with diary riding sidesaddle in the drink position. Did you notice the term protein instead of meat? Fruit, vegetables and grains are food groups but protein is a nutrient.

If you think about sources of protein, yes, meat of all types comes to mind but so do peanut butter, beans and peas, seafood, tofu and eggs. The term protein is meant to include all of these sources.

Fruits and veggies should take up half of the plate with a slightly bigger focus on veggies than fruit. This is a huge change in the way that Americans eat but spot on when it comes to the research and health benefits of a diet loaded with all types of fruit and veggies.

Grains take up a quarter of the plate and should include as many whole grains as possible. Grains and protein sources often tag along together in many items such as rice and black beans or a cheese enchilada and are side by side.

It’s not meant to be complicated this time around. With less emphasis on the number of servings, the focus is on increasing the consumption of fruits and veggies along with moderating overall portions.

So, think about your plate size too. Many of us women don’t need a full or overflowing dinner plate of food nor do most young children. Instead use a smaller plate, such as a salad plate. You’ve easily reduced portions and thus calories without giving up a certain food. This entire concept of MyPlate is built around enjoyment of your food (a first for the government) with attention to how much you eat.

Dairy rides sidesaddle in the usual drink position. This dairy icon includes low fat or fat free milk but also yogurt, cheese, fortified soy milk, frozen yogurt and ice cream. You get the idea. It’s similar to the protein sources.

One other big push, which is new, is to drink more water instead of sugary drinks…an easy way to reduce calories.

So check out MyPlate for yourself. Go to choosemyplate.gov and you’ll see the plate icon where you can click on each section to see what’s included and find out other simple tips to easily tweak the way you eat to make it a bit more healthful.

Photo credit: USDA http://www.choosemyplate.gov/

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March 30, 2011

Eat Right When Time is Tight

Thanks for the positive feedback from last week’s podcast on cholesterol busting. Glad to hear you found it helpful.

I’ve had requests from some of you who are road warriors to talk about eating smart when you travel for business. Whether you’re on the road every week or less frequently, you already know that it can be tough to eat well and keep your competitive edge.

This week on the podcast, registered dietitian and author Patricia Bannan joins me to share real-world road warrior tips. Patricia is a former health correspondent for CNN and has been a guest on news shows nationwide, including NBC’s Today show. Just back from a media tour,Patricia shares road warrior tips from her new book Eat Right when Time is Tight.

I’m going to be a road warrior in April. Most of the time (I think you road warriors would agree) business travel requires very long days, waking up early to get to the airport then long, multi-course meals with clients.

It can be hard to find healthy food or the time to squeeze in any ‘me’ time. Yet, we road warriors want to keep our competitive edge.

Here are a couple of the travel tips which Patricia shared to help us stay sharp and not overindulge so that we don’t up wearing that extra food home on our belly or thighs.

“Eat Right When Time is Tight” Tips for Business Travelers:

When you first check in to your hotel have a quick peek at the fitness center. Then you know exactly where it’s located. Make it a priority to do a quick workout first thing in the morning. Even thirty minutes on the treadmill or a twenty-minute session of lifting weights will translate into higher productivity and less stress throughout a busy day.
If it’s not too late, and depending where you’re staying, look for a local market to stock up on healthy snacks—bottled water, energy bars, fresh or dried fruit, nuts, and yogurt if you have a refrigerator.
Carry your Eat Right Survival Stash (healthy, already-portioned, shelf-stable foods) in your briefcase or bag and a bottle of water or tea as your first weapon of choice.
Make sure you stay hydrated. Remember that thirst often masquerades as hunger, and opt for no-calorie or low-calorie beverages throughout the day. Watch your alcohol intake—those calories add up fast, especially if you start drinking before evening.

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

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March 16, 2011

Nutrition Strategies to Maximize Strength Training

Is strength training part of your regular workout routine? Or, have you decided it’s time to include it? Strength training or weight training can improve quality of life and overall health by reducing both blood glucose levels and body fat. It improves strength as muscle mass increases and is maintained.

Strategy # 1: Eat 1-2 hours before your workout and 30 minutes after.

According to an article in Today’s Dietitian, people say they don’t want to eat before or after a workout or they will blow the benefits. However, think about it this way.

When you have a meal or snack before a strength training session, your energy level increases and ultimately can result in additional calories burned…in other words, you don’t poop out as quickly.

Most sports nutritionist suggest a meal or snack two hours before a workout but at least one hour if the snack is smaller in size. According to a second article in Today’s Dietitian, a pre-strength training meal or snack should be high in carbohydrates, moderate in protein, and low in fat and fiber in order for the stomach to empty quickly such as a bagel and fresh fruit.

Don’t forget that nutrition post workout is part of the smart strategy. Eat a meal or snack consisting of carbs and protein within 30 minutes to speed glycogen recovery and to help repair muscle microtears that may occur during lifting.

Storage rates for glycogen are fastest the first hour after exercise. Remember that carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose. Stored glucose is called glycogen.

Strategy # 2: Increase protein for muscle hypertrophy and strength gains.

Remember that your intake varies depending on your routine but in terms of protein needs for the day, sports nutritionists Janice Dada and Dr. Jenna Bell suggest 1.2 to 1.7 grams protein/kilogram body weight for strength training.

The range for protein in the daily diet has been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range….20-35% of total calories from protein, especially when you weight train.

Muscle hypertrophy and strength gains also result from repeated sets of higher weights and less repetitions plus the right nutrition. Remember that if you are just starting out and are a strength-training novice, it’s important to start slowly and build muscle endurance with lighter weights or resistance before you progress to heavier weights and strength gains.

More Resources:

Joint Information

Glucosamine/chondroitin Arthritis Intervention Trial (Gait Trial)

glucosamine versus placebo (Journal of the American Medical Association)

Books

Power Eating by Susan M. Kleiner, PhD, RD

Energy to Burn by Jenna Bell, PhD, RD, CSSD

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

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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.

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January 19, 2011

How Big is Your ‘BUT’?

Is life getting in the way of what you want to accomplish? Do you have dreams and goals that you want to come true but your ‘but’ gets in the way. No, not that ‘butt’ although you might be feeling that your bum or backside is a little larger than it was in 2010.

I’m talking about the ‘but’ that keeps you stuck in your rut and prevents you from moving ahead and reaching your goals. You know the ‘but’…you would like to take that spinning class ‘but’ your schedule is already jammed or you feel exhausted and need to get more sleep ‘but’ it never seems to happen.

Let 2011 be the year you have a mental boot camp with yourself and kick the ‘but’ out of your life. A mental boot camp is an up close and personal inventory. Take a hard look at your day-to-day life and decide what must be addressed, changed, adapted, deleted, whatever…so that you and your family find more contentment.

During your mental boot camp, ask yourself some of these questions:

* Do you stress-eat? If so, get rid of the foods that call your name. Clean the pantry or fridge so you have to work harder to get those stress foods. Don’t completely give up these foods because then you will want them even more. Instead, buy the smallest size of the best item, such as high quality chocolate, and truly enjoy it.

* Are you drinking your calories? Notice where your calories are coming from …lattes, smoothies, sweetened tea and sodas, energy drinks…and pay attention to the size of the container. Remember…bigge size = bigge thighs.

* Did you have a fight with someone you care about and turn to that bag of chips in the pantry for comfort? Time to deal with these emotions and find healthier (calorie free) options for comfort. Have a plan…call a friend, go for a walk, watch a funny show…defuse the situation and stay away from the food. I realize that some issues are way bigger than this…that’s why it’s important to go thru a mental boot camp so you know if counseling or help of some type is needed.

Instead of a focus on weight loss or exercise, review your life and the contentment you feel or don’t feel. Why? Your contentment level and attitude affect your weight. When you are overwhelmed and stressed, it’s impossible to find the time to eat well, shop and prep food, exercise or do anything else for yourself…and you feel guilty when you do.

Stress eating and binge eating are often tied to tough and emotionally stressful events in life and how you cope with them. Food is an outlet and is available ever direction you turn. It’s legal and calls your name when you’re mad, hurt, sad and stressed…you known what I mean.

When I was writing books, I realized I truly was the author of those books, which meant it was up to me to write and complete them. The same is true for you. You are the author of your book…your life. As the author, you have the ability to change the chapter in 2011 if it’s not working for you.

Listen to this week’s podcast below.

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January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

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January 5, 2011

Trend Watch 2011

I hope your New Year is off to a great start and that you’ll join me every week for straight talk…about eating smart and taking care of yourself and your family.

Your straight talk tip for this week is to broaden your palate and try a couple of new food items or spices.

It’s a treat for your taste buds and varied selections pump up your diet with a greater variety of vitamins, minerals, antioxidants and other worthwhile nutrients.

2011 food and culinary predictions from Epicurious.com include:

Food Halls

Chef Mario Batali recently opened a food hall in Manhattan called Eataly and Todd English created the Eurpoean-style food emporium at the Plaza Hotel’s Food Hall. Not limited to New York, no doubt this trend will become part of the culinary landscape in many US cities.

Pop-Up Cafés

Pop-up Cafes…also known as food trucks are popping up all over. Why? In a crunched economy, the capital investment and resources needed for start up are minimal yet locations are plentiful and chefs have creative freedom. People relish the availability and reasonable cost.

Macarons and Small Pies

Scoot over cupcakes. Epicurious.com predicts macarons are the next confectionary delight. Macarons are typically made with ground almonds or almond paste and come in a plethora of flavors.

Before you bite into that mouth-watering macaron, FoxNews.com reports in their top 10 foods to watch article that small pies will be the next ‘it’ dessert. I noticed this trend during the holidays…small pecan, pumpkin and blueberry pies that serve two or three people. Ok…some of you will tell me they’re individual pies.

What comes next may surprise you. In a time of meatless Mondays, locally grown and heirloom produce, how about an ultimate breakfast platter?

Ultimate Breakfast Platter with scrambled eggs, sausage, hash browns, three pancakes with syrup, and a biscuit. All of this and topped off with 1310 calories, 72 grams of fat and a full day’s worth of sodium (2490 mg). Burger King and other fast foods are going the route of porking up their menus with more…more cheese, more bacon, and more desserts. LATimes.com reports that extra cash will also be needed to pay for these obscene portion sizes.

I’ve got to know what you think about this trend so post your comments.

ChicagoTribune.com listed among their trends the downsizing of portions so perhaps it’s the type of restaurant that will be downsizing versus obscene-sizing.

Sweet Potatoes

Showing up on several food trend lists, the lowly sweet potato is gaining popularity. The sweet potato is a power food. Rich in fiber, beta-carotene and a list of other nutrients, it’s a simple quick fix in the micro when you’re time crunched. Sprinkled with cinnamon, a sweet potato is an easy side dish or snack.

Local Somewhere (grown or sourced), Heritage, Artisanal or Heirloom: from tomatoes and fennel to pigs and cheese…this trend to know where your food comes from is hot and likely not to change.
Food Aps: Progressivegrocer.com reports food aps as a growing trend as we look to social media for new aps and coupon sources.
Nutritious Children’s Meals

FastCasual.com reporting on the National Restaurant Association’s “What’s Hot” survey of more than 1500 chefs finds that healthy meals for children are finally getting attention…both in restaurants and in schools.

Every December in the foodie world, there are speculations about upcoming food and culinary trends…new items you’ll find on restaurant menus, fresh trends in your grocery, and recipes that call for new or different ingredients. Weigh in and tell me what you think. You can post your comments on my blog or on Facebook.

If you want to read more about the trends, you’ll find the links to all the articles mentioned in this week’s blog or listen to this week’s podcast below.

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November 17, 2010

Spice Up Your Health!

Have you started thinking about your holiday meals? Party foods you want to prepare? Spices develop the flavor profile of your food but did you know that many spices are good for your health? The emerging science is fascinating …especially when you consider that spices have antioxidant and protectiveproperties.

Try these four spices:

Cinnamon: Did you know that one teaspoon of cinnamon contains as many antioxidants as a ½ cup of blueberries? Cinnamon also contains polyphenols, which are compounds that may help regulate blood sugar levels. I like to put my favorite spices in shakers just like salt and pepper and keep them handy. I sprinkle cinnamon on oatmeal and hot chocolate. How do you use it?

I was in Boston for the American Dietetic Association Food & Nutrition Conference and enjoyed a sweet yet savory California Pinot Infused Fig Chutney that is perfect for the holidays. Made with California figs, Pinot Noir wine and cinnamon sticks plus a couple other ingredients, this chutney is easy to make ahead. Serve it along side turkey, pork or ham or spread it on a baguette and pair it with cheese for an appetizer. It would pair nicely with Gorgonzola, Cheddar, Manchego or Camembert.

Thyme: Ancient Greeks burned thyme as incense in their temples, believing it was a source of courage. It was also used to ward off nightmares in the Middle Ages. So what else can this super spice do? It potentially promotes good heart health by reducing cell damage from free radicals.

Turmeric: What do you like on your hot dog or favorite sandwich? Did you say mustard? Do you buy the traditional bright yellow mustard? If you have a container of yellow mustard in the fridge, look at the ingredients for the word “turmeric”. The golden yellow color in turmeric comes from curcumin, which is the naturally occurring phytonutrient.

Recent studies have led researches to consider that this golden yellow curcumin compound may help stop the development of harmful brain plaque or amyloid plaque tied to Alzheimer’s disease.

Oregano: Studies on oregano suggest that it has antimicrobial properties so if you’re making pizza for friends and family who have gathered to watch those holiday movies, sprinkle it on.

Remember, the research on spices is not meant for you to think of them or use them as a single treatment item. They are to be included as part of a healthy way of eating in amounts of ½ teaspoon to teaspoon per serving for example.

Spices need to be stored away from heat and light in a dark drawer or cabinet. If you want some tasty recipes that contain these super spices, go to spicesforhealth.com

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

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November 3, 2010

Five Foods to Help Fight Colds and Flu

Hi everyone…how are you doing this week? Did you notice that we changed the name of the blog to Diet Tricks…Fresh Tips on Food, Nutrition & Health? Thank you for your input and feedback. I hope you like the change.

A few weeks back I caught a nasty cold that turned into a sinus infection (more than you want to know) on a flight from LA to Orlando. When you feel like someone hit you in the head with a sledgehammer, your food selections can help fortify your immune system and help with some of your cold and flusymptoms.

Healthy food, which provides an array of needed nutrients to your body such as vitamins and minerals, is essential for optimum function of the immune response.

So, first up on your list of cold and flu fighting foods:

1. Vitamin D-rich foods. The research is young but the bottom line is that adequate vitamin D in the diet everyday (most people do not get enough) has a role in overall immune function. New on the research front…mushrooms are an excellent source of vitamin D. When exposed to ultraviolet light under controlled conditions, the natural ergosterol in mushrooms converts to vitamin D. This concept is along the same lines as when humans absorb sunlight through the skin and convert it to vitamin D. So, add mushrooms to your salad, omelets and pizza.

2. Hot Tea: all types of tea including green, black, white and red offer health benefits in the form of antioxidants. Besides feeling really good on your throat and warming your body when you have the chills, hot liquids temporarily thin out the mucus in the nose and throat. Here’s a little unexpected tip. Regular tea (not decaf) contains enough caffeine to gives you a slight energy boost when you feel so bad you don’t want to lift your head off the pillow.

3. Blueberries, red peppers, kiwi and other vitamin C-rich foods: Surprise, most people don’t think about red peppers but they are a very nice source of vitamin C and potassium. By the way, so are potatoes. Add them both to your chicken soup or bake a potato quickly in the microwave when you don’t have much of an appetite.

Other vitamin C-rich foods include blackberries, cherries, tomatoes, broccoli and the traditional sources you think of such as tangerines, oranges, grapefruit pineapple and strawberries.

4. Chicken Soup: The zinc found in chicken is good for your immunity. Load chicken soup up with garlic, onions, red peppers, potatoes and lots of broth. The veggie-loaded broth will help ease congestion and thin out mucous. If Mom isn’t around to make that chicken soup for you, there are some really good canned versions on the market. Be sure and shop for a lower sodium version as canned soups can be over the top when it comes to added salt and sodium.

5. Spicy foods such as hot sauce, wasabi, chili or spicy sauces help to temporarily open sinuses and help with congestion. A bowl of chili or spicy tortilla soup with a dash of hot sauce may cause your nose to run and eyes to tear but right now, that could be a good thing.

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

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October 25, 2010

Big Fat Diet Lies

Have you noticed that everywhere you look or turn, there’s a new magic bullet for weight loss? From pills, powders and supplements to outfits you sweat away the fat in and underwear that promises to make your muscles work harder…it’s all out there. And, with promises to reshape your body, melt away pounds of fat and change your life….by this weekend.

Big fat diet lies are everywhere and I want you to recognize them. The November 1^st issue of Family Circle magazine has an informative article covering the top lies. This week, Margit Ragland, Health Director at Family Circle joins me on the podcast to discuss diet lies you should know.

Diet Lies:

1. A diet that promises you excessive weight loss such as five pounds a week or more. The typical women can safely lose between ½-1 pound per week. When you lose more weight in this short period of time, the loss is not fat but rather a mix of water weight, lean muscle mass and a little fat. Quick weight loss is quick to be regained.

2. A diet that claims you won’t need to exercise. Don’t believe it. Exercise and other physical activities like walking your dog or mowing the yard burn calories to help keep the weight you have lost off and to keep your muscles toned.

3. A diet that allows only 1200 calories a day or less. The truth: when you consume fewer calories per day than your body needs, you can actually gain weight. Your body thinks it’s being starved so it stores fat and rachets down your metabolism.

Most diet products are not tested, have zero science behind them and sell really well because they are basically unregulated and we are desperate to get the weight off…whatever it costs from a financial and health standpoint.

I’ve worked in this field long enough to know that basic, healthy eating is not glamorous nor is it sexy. Just turn on the late night infomercial. You won’t see basic, boring, balanced nutrition being sold but rather some change-your-looks-and-body-by-Friday-night product.

Weight loss is work, it’s take time and it means changing habits….all of which we hate to do…right? But the reason that two thirds of the US population is overweight or obese is because all of these weight loss miracles…aren’t.

These products make billions of dollars a year for various companies while what do you lose….your money, not weight. The diet business is big business and it’s not about your bottom line either….know what I mean?

Looking for a filling fall recipe? Check out this month’s Family Circle recipe for Savory Meatloaf & Mushroom Gravy at the WDBO Nutrition & Health Center.

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

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