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

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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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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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.

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May 19, 2010

Knock-off Pounds with Four Summer Strategies

In the June issue of Family Circle magazine Food Director and registered dietitian Regina Ragone offers up strategies to slim down for the pool and beach. Her key to success is taking a few minutes to think and plan ahead.

For Work: find a lunch kit that works for you with washable and recyclable containers which are large enough for lunch and snacks. Packing your lunch saves money and puts you in control of what and how much you eat.
The Beach: update your Mom’s recipes for tuna salad and egg salad using light mayonnaise and whole-wheat wraps. Add ice-cold summer fruits including watermelon, grapes and cherries along with low fat cheese.
Road Trip: Regina talks about how the average gas station convenience store has her choosing between Twinkies, candy bars and potato chips. So she packs an insulated bag with single serve hummus and crackers, baby carrots, cherry tomatoes and 100-calorie packs of nuts along with easy-to-eat fruits like baby bananas and grapes.

For more strategies, listen to this week’s podcast with my guest Margit Ragland, Health Director at Family Circle magazine.

Thank you for your emails about trying on bathing suits and how you could relate to my college roommate’s comments. She made us laugh but also take a look at how we women are our own worst critics. Do you agree?

With bathing suit season rolling around, we’re focusing on day-to-day strategies to help you knock off the pounds. I’ve found that over time my greatest success with keeping my weight off comes from the way I live day in and day out…not from a crash diet. That’s why Regina’s strategies work. They give you the power to be in control and not food.

What changes have you made in the way you eat? Tell me about them.

Each month Margit shares a recipe from the Family Circle kitchens and this month it’s Lighter Potato Salad from Food Director Regina Ragone.
Less than 100 calories per serving and only three grams of fat, the horseradish along with fresh chives and scallions pump up the flavor factor of the potato salad. Enjoy!

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February 17, 2010

Speed Demon: Try Interval Training for the Calorie Burn

Do you have days when exercise just isn’t happening? The mind is willing but your jammed schedule is not. I know I do. Then you’re going to like this research. The Harvard Alumni Health Study found that climbing stairs at a moderate pace burns calories faster than walking on level ground. This burst of exercise or what’s often referred to as interval training changes up the pace for a short amount of time. Think about it. Do you sit most of the day? A couple of months ago I started getting up from what I refer to as my ‘bubble-butt’ chair every hour or two. I climb the stairs close to my office a couple of times and go back to my desk. It helps clear my brain, gets me moving and burns some extra calories.

Another study from Heriot-Watt University in Scotland found that small amounts of what researchers referred to as HIT or high intensity interval training (we’re talking 6-30 second sprints or a total of 3 minutes on a stationary bike done twice a week) improved insulin resistance and glucose tolerance. Both are linked to the risk for type 2 diabetes. Now I can find time for short bursts of exercise. W hat about you?

Remind yourself that although it’s cold outside, hydration still needs to be top of mind when walking or climbing stairs. Family Circle has a promotion going on where you have a chance to win a high-tech water bottle. Go to momster.com/fc/hydrate and share the ways you stay hydrated. If they choose your suggestion as one of their favorites, they will send you a high-tech water bottle from Innate ($16 value). Momster.com is their new social networking site for Moms of tweens and teens.

Margit Ragland, Health Director from Family Circle is my guest on the podcast this week and she shares a casserole with style. Check out the recipe for Chicken Curry & Brown Basmati Rice. A combination of curry powder, chickpeas, golden raisins, brown basmati rice and red peppers give this casserole a fresh flair that the entire family with like. From the nutrition viewpoint, what’s not to like about the prebiotic inulin found in raisins and the antioxidant content of curry powder (thus its golden yellow color from the turmeric). Give it a try and tell me what you think. It comes in under 300 calories per serving with 10 grams of protein and, 7 grams of fiber and 7 grams of fat (only 1 saturated).

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February 3, 2010

Update on the Anti-Inflammation Diet

The buzzwords ‘inflammation’ and ‘anti-inflammation diet’ continue to garner a lot of attention in the nutrition world so it’s time to give you an update on the latest information that may affect your health. Inflammation can be good or bad. It’s good if it’s acute or short term such as when cut yourself. Your immune system kicks in sending white blood cells along with other substances to jump start the healing process. Inflammation is not so good when it becomes chronic or longer term inflammation in your body. This invisible type of inflammation gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and auto immune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.

Here’s what scientists think is happening in the body with this low-grade chronic inflammation. This on-going inflammation damages your blood vessels thus increasing your risk for heart problems. In the case of cancer, inflammation could damage your genes or increase the development of blood vessels that let cancer cells spread and grow. In your body, inflammation raises the level of what’s called C-reactive protein or CRP for short. The liver produces this CRP during periods of inflammation so if the body has chronic inflammation going on, the CRP level will be elevated. Now doctors can measure this level of general inflammation in the body with a blood test called the hs-CRP which stands for high-sensitivity C-reactive protein.

What can you do about inflammation in the body? Does what you eat potentially make inflammation worse in your body or can it help fight inflammation? Is there an ‘anti-inflammation diet’? Yes there is. It’s called the Mediterranean Diet. A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome.

Think of metabolic syndrome as a group or cluster of medical issues that includes excess weight around your belly, elevated total cholesterol and LDL levels, high blood pressure and high blood sugar levels. In fact, metabolic syndrome affects about 25% of our population. Why do I mention metabolic syndrome? Because it’s a syndrome that is tied to a pro-inflammatory state in your body…in other words…this chronic inflammation we’ve been talking about.

This study and others have found that a Mediterranean diet which includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of CRP in the blood and reduced the level of inflammation in the body. Following a Mediterranean diet often results in weight loss which lowers markers of inflammation in the body…a very good thing.

1. Switch your type of fat: as much as possible use healthy oils such as olive, peanut and canola. These are rich in monounsaturated fats, the more heart healthy type of fat. Cut out as much trans fat and saturated fat as you can. These unhealthy fats not only raise the lousy cholesterol level (LDL) but also promote inflammation. Remember trans fat is the same as partially hydrogenated fat on a food label and saturated fat includes fatty meats, bacon, sausage, butter, full fat dairy, etc….opt for the low fat and lean meat versions.

2. Eat more whole grains and other high fiber foods such as beans, peas, lentils, oatmeal, etc. Consume fewer sweeteners such as sugar and corn syrup and other refined carbs including chips, cookies, pastries, and sweets. Why? They can make your blood sugar level spike which has also been tied to inflammation.

3. Consume more fish: especially fatty fish which contain omega-3 fats. Omega-3 fats are found in fish such as salmon and tuna.

4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated which appear to be anti-inflammatory.

5. Increase the number of fruits and vegetables that you eat each day. The antioxidants they contain such as vitamins A, C and E along with all the naturally occurring healthy compounds called phytonutrients seem to ramp down the inflammation process in the body.

Give the Mediterranean way of eating a try. The synergistic effect of these foods eaten together over time can have beneficial effects for your health.

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January 13, 2010

Believe It, Be It with TV’s The Biggest Loser Ali Vincent

Ali Vincent was the “one to watch” on Season 5 of TV’s popular reality show, The Biggest Loser. She won the competition while viewers watched her amazing transformation from overweight and discouraged to fit and inspiring. As a nationally and internationally ranked synchronized swimmer, Ali never thought she would have a weight problem. She was a competitive athlete! Ali readily admits that when she gave up swimming, she never replaced that activity with anything else. Gradually, by adding five pounds at a time, after thirteen years Ali tipped the scales at 234 pounds. With determination, a positive outlook, and a commitment to her goals, even when she was voted off the show, Ali Vincent lost 112 pounds and became the first female Biggest Loser. Ali joins me on the podcast this week to share her experience and philosophy that you can also read about in her book “Believe it. Be it.”

Check out our Cyber Weight Loss Club and you’ll see Ali’s before and after weight loss photos! Share your story and photos and we’ll enter you in a drawing at the end of January to win a copy of Ali’s book Believe It, Be It.

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January 6, 2010

Cyber Weight Loss Club: Share Your Story!

Happy 2010! Thanks for starting off your New Year with me. OK, let’s get right to it. This year do you want to hear those magical words…. “Have you lost weight?” How about a little more energy too? Many of you email, ask questions and share your struggles with me so I decided to start off this year with a Cyber Weight Loss Club. I want you to have a place to post your weight story…successes, struggles and questions…and chat with me. Share your before and after pictures. Tell us cooking and grocery shopping tips that work for you. If it affects your weight, I want to hear about it. I’ll be posting comments and tips along with some of our guests who will share insights and helpful ideas.

This is not a club you have to join but a cyber place to come where you can dish with others about weight issues that are on your mind. Where is it? You’ll see the link at the WDBO.com Nutrition & Health Center or just go directly to the Cyber Weight Loss Club page.

Speaking of someone who has heard the magical words, “have you lost weight?” joining me in the studio on this week’s podcast is WDBO’s Program Director Steve Holbrook. If you’re a regular listener you know that Steve was my guest on three podcasts last year as we followed his weight loss journey beginning about March 2009. To recap, Steve heard me discuss the research on protein and weight loss during my radio segment and he took it on as his personal weight challenge. Steve is the perfect example of a super busy guy who made a personal decision to change his eating habits, weight and health regardless of his crazy schedule…. which he knew wasn’t going to change.

By the way, you can see Steve’s before and after pictures which he has posted at the Cyber Weight Loss Club and if you want to ask him a question about his weight loss success, you can also do that at the Cyber Weight Loss Club. Remember, the Cyber Weight Loss Club is a forum for you….to help you stay on track, get accurate information and encouragement and succeed with your weight loss goals.

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October 14, 2009

Diabetes Defense: Diet Tips to Put in Place Now

Hi everyone…thanks for checking in this week. Does diabetes run in your family? Have your blood sugar level and your weight seen an increase? Maybe you’ve been told by your health care provider that you have pre-diabetes…meaning that your blood glucose is above normal but not quite high enough to be classified as diabetes. I’ll bet you didn’t know that more than 70,000 people die of diabetes every year, making it the sixth leading cause of death in the United States.

As our population becomes heavier, new cases of diabetes continue to climb. What if you could follow a tasty diet that includes better for you carbs and fats…even dessert…and potentially lose weight and bring down your blood glucose aka blood sugar? Today’s diabetic diet is just that. It’s kind of like a BOGO…buy one get one free…which we all love. You lose weight and your blood glucose drops as a result. Did you know that the foods you choose to eat everyday impact on your chances of developing diabetes? If you already have diabetes, making some simple changes to your diet can mean fewer complications and less medication or perhaps none at all.

From a broad perspective, three of the smartest tweaks to your current diet for diabetes defense include:

Switch from fruit drinks and soft drinks to tea, water, unsweetened flavored water and coffee.
Cut out trans fat and reduce saturated fat as much as possible and switch to unsaturated fat sources such as nuts, avocado and vegetable oils.
Go very easy on processed meats including hot dogs, bacon, ham and sausage and instead reach for poultry, seafood, soy foods and beans.

The November issue of Family Circle magazine has made it easy for you to go on diabetes defense. The issue includes their eat-to-beat-diabetes plan which works in two ways. Margit Ragland, senior editor at Family Circle joins me on my podcast this week to talk all about it.

First, the plan is designed to help you lose weight. Here’s the great news. A weight loss of just five to seven percent of your body weight can sharply lower your diabetes risk (that’s like dropping 8 to 12 pounds if you weigh 170). Second, the eat-to-beat-diabetes plan is also loaded with nutrients to help defend against diabetes and it’s workable for your entire family. The Family Circle eat-to-beat-diabetes plan has two calorie options to choose from. Variety and portion size are key elements to your success. Be sure and pay attention to the Nutrition Facts panel on food items for information on portion size, total carbohydrate and fiber.

Foods that are high in fiber are a big part of the plan. Try the red lentil soup recipe that was just posted at the Nutrition & Health Center on WDBO.com. Remember to use a low sodium vegetable broth to reduce the sodium content per serving.

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July 8, 2009

Three Reasons Your Diet Isn’t Working

Do you ever feel bummed because you’re working so hard…doing everything right to lose weight and nothing happens? I was talking to a girlfriend the other day that I went to college with and she said to me, “I’m so frustrated. I just can’t seem to lose any weight and I’m trying to do everything right. What am I doing wrong?” There are several pitfalls that can cause any diet not to work. Family Circle Senior Editor Margit Ragland joins me on the podcast this week to talk about these diet downfalls.

I had a chance to see Margit last week in New York. Margit attended an editors’ event sponsored by one of my clients, Target. We had such fun talking food and nutrition and of course, eating!

OK, diet downfalls. I think many of you probably feel like my girlfriend. You’re frustrated and are not sure why the weight isn’t coming off. Some of these potential downfalls truly can sabotage the best attempt to lose weight.

1. Diet downfall: You eat a small breakfast.

Undo the damage: Aim for a breakfast of roughly 400-500 calories. Be sure to include a lean protein and a high fiber carb such as peanut butter on a whole grain bagel or piece of whole wheat or rye toast. The Weight Control Registry’s research shows that the most successful losers eat breakfast regularly which also seems to help them eat less later on in the day.

2. Diet downfall: You skip meals.

Undo the damage: If you skip breakfast or lunch, you will want to eat the door off the refrigerator and forget about nutrition or portion control. It’s out the window. Hunger takes over and that’s all you can think about. Try not to go longer than four hours without a snack or meal. Your energy level will stay up and your cravings/hunger will go down.

3. Diet downfall: You eat only so-called superfoods.

Undo the damage: Bottom line: you must eat less than you burn off. Even healthy foods such as nuts, avocados and dried fruit can wreck your diet if you eat too much. So practice portion control. Use your hand as your guide. A thumb is a good portion size for salad dressing and two thumbs for nuts or avocado. Use your fist for a serving of rice or potatoes, your palm for protein.

Remember, each month Family Circle shares an easy and healthy recipe that we post at the WDBO Nutrition & Health Center. This month it is Chicken Satay Skewers with Mango Relish…perfect for all of you grillmeisters. Enjoy!

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