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

December 1, 2010

Party On…Without the Extra Pounds

Rev up your forks and spoons…the holiday eat feast is about to begin. I love the holiday season but what I don’t like is any additional fat on my backside or my belly after they are over. How about you?

I grew up in the south and have wonderful memories of baking in the kitchen with my Mom. My mixer and oven work overtime during November and December as my friend Petra and I choose favorite recipes and bake together (ok and eat too).

Time is tight during the party season so let’s eat smart. Recently I was in Boston for the American Dietetic Association annual meeting. For breakfast I sampled Granola Bars made with California raisins, walnuts, oats, and mini chocolate chips.

Raisins are an easy way to add more fruit and fiber to your diet. Make these bars ahead for the grab and go busy weeks coming up. I doubled the recipe (added a few extra chocolate chips) and froze half of the bars for later in the month. The recipe is quick and easy.

Register to win a California raisin gift pack complete with:

Tote bag

Raisin plush character

Meal Makeover Mom cookbook

Snack pack of raisins

Water bottle

Hat

With some tweaks to your favorite recipes and simple swaps, you can enjoy the party season and not put on pounds.

Snack before you party: Eat a small snack with protein and fiber such as a piece of fruit and a handful of nuts before you head to the party. This smart move takes the edge off your hunger and keeps you from bellying up to the buffet and staying there.
Forget skipping meals on party days. Skipping meals all day to allow room for the big one sets you up to overeat. You’re hungry, tired and the body needs fuel. All you can think about is food and a lot of it.
Drink two glasses of water before the party. Studies show you’ll eat less. This is a good basic day-to-day strategy that works plus you stay hydrated.
For your holiday baking, use light cream cheese, light sour cream and skim evaporated milk as staples. I use skim evaporated milk in place of cream in my mashed potatoes and add roasted garlic.
Need a dish to take to a dinner? Try Family Circle’s Red Rice & Lentils. Ready in less than 30 minutes, the hazelnuts add holiday flair and flavor.

Want 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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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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July 14, 2010

Summer Treats that won’t Weigh You Down

Ok, I admit it. I love ice cream. Do you? What better way to cool down in the summer than with an ice cold creamy frozen treat.

This week on the podcast Margit Ragland, Health Director at Family Circle magazine, and I talk about five ice cream treats that don’t have to be off limits even when you’re on a diet. Their favorites include:

Breyers Smooth & Creamy Triple Chocolate Dip
Weight Watchers Giant Cookies & Cream Ice Cream Bar
Klondike Vanilla & Chocolate Ice Cream Sandwiches
Blue Bunny Strawberry Banana Frozen Yogurt
The Skinny Cow Mint Ice Cream Sandwiches

Or spend an afternoon in the kitchen with your kids and make cookies such as oatmeal raisin. Then put light ice cream or frozen yogurt between two for your personal version of an ice cream sandwich.

Turn your kitchen into an ice cream parlor. A couple of Sundays ago, a girlfriend and her two young girls came over. We decided to turn the kitchen into an ice cream parlor. We took light vanilla bean ice cream and sliced it into small pieces on a cutting board. Next we had a selection of blueberries, strawberries, chopped walnuts and mini chocolate chips to choose from. The girls mixed them into the cut up ice cream.

Then we scooped the mixture into ice cream cones and drizzled with chocolate syrup. Do you think these were a hit? The kids had a blast choosing the items that they wanted to mix in and we loved saving a lot of money by making the cones at home. Give this a try…you’ll be the most popular Mom or Dad on the block.

Be sure and try this month’s recipe for Frozen Tiramisu from the Family Circle kitchens. By using coffee flavored frozen yogurt, instant coffee and chocolate sauce, per serving stats come in under 200 calories and five grams of fat per serving.

Happy summer!

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February 24, 2010

Three Tips to Build a Healthy Salad

Do you enjoy a good green salad? I do. Is your salad mainly leafy greens or do you go overboard and create a nutritional nightmare? Not hard to do at a lot of salad bars, is it? Everything seems to call your name and tempt you. How do you build a healthy salad with a nutritional profile that’s powerful for your body?

Try these three easy tips:

1. Start with a base of leafy greens. Red leaf, green leaf, arugula, spinach, or a mixture…whatever you like. Try different greens. I rotate them depending on what’s available and what looks good that week. I’m often asked this question and you may wonder as well “Do I need to rinse the prewashed bagged salads?” Most bags of greens say triple-washed so you would think there’s no need to rinse again.

Don’t miss this….tests on salad greens performed by the Consumers Union and reported in the March 2010 issue of Consumer Report found bacteria that are common indicators of poor sanitation and fecal contamination in their samples. They tested baby greens, organic greens, bagged greens and clamshells. Nothing made a difference. Their conclusions were to buy packages as far from the use-by-date as possible, rinse the greens even if the bag says prewashed or triple-washed and prevent cross contamination in your kitchen by keeping greens away from raw meats. My suggestion is to make sure to clean your salad spinner or colander after each use just in case bacteria adhere to the surfaces.

2. Kick up your veggie intake for the day. Add chopped carrots, green peppers, sliced tomatoes or cucumbers, yellow or zucchini squash, broccoli…basically take a look and see what vegetables you have on hand and toss them in. They add flavor, crunch and a boot load of nutrition. I also like fruit in my salad so I’ll add apple slices, strawberries, dried blueberries and cherries, even watermelon. What do you add to your salad that makes it healthy and delicious?

3. Add lean protein. My girlfriends always say they’re only going to have a salad for lunch. They order one with greens and a few veggies. In an hour or so, they’re hungry again. Sound familiar? Protein has many important roles in your body from helping you to feel full and satisfied longer to maintaining your muscle mass…no matter what your age. Add sliced chicken, turkey, fish or lean beef, low fat cheese or a hard-boiled egg. If you’re vegetarian or eating some meatless meals, try cubes of tofu or chickpeas or a chopped veggie burger.

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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 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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August 12, 2009

Simple Summer Snacks

When it’s hot, do you find yourself snacking instead of eating a hot meal? Or maybe you are out and about during the day and hungry for a snack but you don’t want it to end up on your thighs or behind. The stores are filled with all types of snacks, both healthy and not. What to do? I worked with a group of motorcycle cops and one of the tricks I taught them was to keep five or six baskets in their pantry. Every week they were to refill the baskets with portable, tasty and healthy snacks. As they left for their shift, they would grab several different snacks and put them in the storage compartments on their cycles. These snacks helped to keep their energy levels up and cut down the desire to stop and snack on less-than-healthy foods.

So, what makes up a great snack? It all depends on you. Remember, nutrition is personal. For example, if you’re a stress eater you do better with a protein-carbohydrate combination snack. If you’re diabetic, you most likely have a personalized plan from your registered dietitian that you follow. If you’re watching portions, which most everyone is trying to do, how much you eat determines if it’s a snack or a meal…know what I mean?

Snacks to try:

My current favorites are three snacks from the Archer Farms line at Target/SuperTarget.

Archer Farms Dill pickle cashews

Archer Farms Black pepper & sea salt low fat potato crisps

Archer Farms Sunny cranberry trail mix with cranberries, almonds & sunflower kernels

All three of these are portable too. Just put them in a small plastic container and toss in your backpack, purse, or briefcase.

If you love nuts, check out Mrs. May’s naturals at mrsmays.com. My husband really likes the premium fruit & nut crunch sold in a bag which contains cashews, almonds, blueberries and cranberries. He takes it to work and stirs pieces into his yogurt. It’s also a great snack by itself. If you want bars to toss in your bag, check out their Trio bars made with nuts, seeds and fruit. Remember that even though nuts contain heart healthy fat portion control is important.

Are you watching a lot of movies this summer at home? Here’s an easy way to make great popcorn. Buy regular or original popping corn, not microwave popcorn. Place about ¼ of a cup in a brown paper bag like you would use to pack a lunch, add your seasoning and oil if desired. Use one staple to close the bag and then microwave on high for about two minutes depending on your microwave. It’s so easy. I learned this technique from Alton Brown on the Food Network.

More snack ideas:

Hummus or guacamole with baked chips is easy and kids love both.

Dried cranberries, cherries, or blueberries…you can find all types of dried fruit in various size bags. Dried fruit is good on cereal and stirred into yogurt or mixed into muffin/bread batter.

Cheese: low fat pre-portioned such as Laughing Cow BabyBell

Almond butter on mini whole wheat bagels such as those from Pepperidge Farm

Pumpkin seeds which are also great in a salad

Try some of these satisfying simple summer snacks. They’ll keep you satisfied during the long summer days.

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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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April 29, 2009

Stay True to Yourself

I still get Goosebumps on my arms every time I hear Susan Boyle sing. My office coordinator Marlene said that she has an innocence even at her age that is so wonderful and refreshing. By now, you have probably watched the YouTube video of Susan Boyle, a contestant on Britain’s Got Talent, sing I Dreamed a Dream from Les Miserables.

In an interview from itv.com Ms. Boyle talked about her life which has been rather tough. She is unemployed and recently lived with her Mom in her childhood home until her Mother’s death at the age of 91. Devoting much of her time to volunteer work in her church, she keeps an upbeat, positive attitude and shares that can-do spirit as she helps the elderly and visits those in the hospital. Ms Boyle has been singing for years and always wanted to sing before a large audience and pursue some type of singing career.

If you saw the video, you also saw the treatment that Ms. Boyle received before she began to sing. The audience was critical of her looks and outfit making ugly facial expressions. You could see and feel the cynical tone towards her overall demeanor and actions. Then Ms. Boyle began to sing and the entire listening audience received a wake-up call they hopefully will never forget. Ms. Boyle’s singing of I Dreamed a Dream blew them away. What an incredible voice and gift this woman has.

The part that bugs me is the treatment she received. Did it bug you? The negative first impression based only on her less-than-fashionista sense of dress, hair and makeup. The audience was judging her, laughing at her and basically blowing her off before she even opened her mouth because she didn’t look hip, slim, fit or trendy. Well, guess who’s getting the last laugh? As Ms. Boyle received a ‘yes’ from each of the judges, she raised her fists in victory and stomped her feet in excitement. I said “yes….stay true to yourself”. She had the inner confidence to go after her dream, regardless of what anyone else thought or said about her outward appearance. She knows who she is and where her significance comes from…inside her.

Immediately after her successful audition that has captured the hearts of people all over the world, there was talk of turning her into a media darling with a makeover…right away. Ms. Boyle’s reply was that she is taking baby as she is totally comfortable with just who she is. What about her talent? Her brains? How quickly we lose sight of that.

Do you catch yourself judging people by their weight or maybe their lack of fashion or beauty sense instead of who they are as a person? Maybe you think you need a makeover. Do you feel pressure from society to look a certain way? Think about it…even Barbie can make you feel like you should stand well over 6 feet tall in high heels with a 23 inch waist and 38 inch bust. How realistic is that when the average woman in the US is a size 12? Women particularly have enough problems with self esteem, body image, self worth and many times the resulting eating disorders.

The media’s portrayal of ‘hotness’ as the only qualifying factor for a woman’s worth puts women on the defensive constantly. Young girls and young women spend way more time worrying about how they look than worrying about what they learn in school and preparing for a potential career. In other words, the message is beauty over brains. I think it’s time for women and men everywhere to reclaim your bodies and remember that your significance is found in you, not on the cover of a fashion magazine or anywhere else. What do you think?

If you are feeling less than adequate in your weight or appearance, it’s fine to work on these areas BUT I want you to remember always that feeling good about yourself, your body, your weight and your looks must come from within. It’s not going to be found in new clothes, a face lift or thinner thighs. These things are fine, don’t get me wrong. Listen to your inner voice. Know that you are significant just as you are now. If or when you decide to make a change…make it for you not to fit someone else’s image of what they think is hot or sexy.

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