Download June-July 2010 Edition

http://www.appomattoxnews.com/2010/scary-health-statistics-the-heavy-burden-of-obesity.html

At Jumpstart, we are constantly on a mission to provide quality care and encourage our patients to lose weight in a safe environment but more than just numbers, we strive to promote lifestyle change and increase your quality of life. That said, Heart Health Month is near and dear to us as  heart disease claims approximately 1 million lives each year and is an equal opportunity killer of both men and women. Many forms of heart disease can be avoided by a healthy, low-saturated-fat diet enriched with fresh fish, fruits, vegetables and legumes. Maintaining low blood pressure and cholesterol levels are another way to reduce your risk.. something that comes with eating healthier and sustaining the Jumpstart lifestyle your educator encourages. Do another full body composition in our office today and see where your numbers stand… Here’s an article that addresses the threat heart disease has on our nation… it’s a scary fact but true that it’s estimated over 400,000 Americans will die of heart disease in 2010.

http://www.reuters.com/article/idUSTRE6103EN20100201

1. Never Arrive Hungry for a Party
Holiday treats will seem even more tempting if you show up hungry to a party.  Plan ahead and have a sensible snack or a small meal before leaving for holiday events.  You will be less likely to sample the cheese dip or the cookie tray if your hunger is already at bay. 

2. Limit Alcohol Consumption
Alcohol is a quick way to pack extra calories into your day.  The average alcoholic drink contains 150-200 calories per glass and seasonal drinks, such as eggnog, can have up to 450 calories per drink.  That’s more than 25 percent of what the average woman should have in an entire day!  Alcohol also lowers your inhibition, which makes it harder to resist those high calorie appetizers on the buffet table.   Allow yourself one drink and then switch to seltzer water or diet soda for the remainder of the party.

3. Avoid Indulging in Seasonal Coffee Drinks
A Peppermint Mocha might sound like a festive way to warm up a cold winter day but this Starbucks favorite is loaded with calories.  A 16-ounce Peppermint Mocha with whipped cream packs in 470 calories, the Pumpkin Spice Latte a close second with 410 calories, and the Gingersnap Latte closes in with 370 calories.  If you feel the need to treat yourself, order your drink with nonfat milk and no whipped cream to save around 200 calories per drink.  Or go to the website of your favorite coffee store to see how your holiday drink stacks up.  

4. Don’t Rush the Meal
It takes about 20 minutes for the stomach to signal the brain that you’re full, so make sure to extend all of your meals for at least that long.  Take your time, eat slowly, really taste your food, and enjoy the company of your family and friends. 

5. Fall Back on that Food Journal
A food journal is a dieter’s best friend…any time of year.  Writing down what you eat helps you to recognize those extra treats (and extra calories) that sneak into the day.  In fact, research shows that people who keep a food diary consume 15% less food than those who don’t. You’ll be less tempted to have one more handful of caramel popcorn if you know you have to account for it later.  If you don’t have a pen and paper handy, do a mental rundown of your food and beverages for the day to keep the mindless eating in check.    

6. Don’t Starve Yourself Before Thanksgiving Dinner
We’ve all been tempted to skip breakfast and lunch on Thanksgiving Day in hopes of balancing out the calories from the feast ahead.  Unfortunately, this approach only sets you up to binge when dinner finally arrives.  Eating every few hours will keep your metabolism burning all day.  Skipping meals momentarily slows down your metabolism and can leave you feeling ravenous, which makes choosing healthy food and monitoring portions a difficult task.   Eat small, high protein meals or snacks (such as string cheese with an apple or nonfat yogurt with berries) every three to four hours before the big dinner and you will be more likely to pass on that second serving of mashed potatoes.

7. Treat Yourself…To Something Other Than Food
The stress of the holiday months can be exhausting and overwhelming.  Instead of rewarding yourself with eggnog and Christmas fudge, resist the temptation to turn to comfort food.  Try rewarding your hard work with something non-food related that really makes you happy.  Go out to coffee with a friend, schedule a massage or buy a new book.  Relaxing without the use of food or alcohol will help you to feel better while keeping your waistline in check.

8. Make Time for Exercise
Sometimes, life seems far too hectic to exercise.  During the busy holiday months, however, it’s important to make time in your schedule for physical activity.  Exercise will help to burn some of the extra calories from holiday treats with the added bonus of decreasing your stress level.  Your best bet is to stick to your regular exercise schedule but if you find yourself tight on time, aim for short bouts of exercise throughout the day. 

9. Have one Tasty Indulgence
Don’t attempt to deprive yourself of your absolute favorite food.  Deprivation can set you up for a disappointing binge.  Instead, allow yourself one small serving of your favorite treat to really savor.  Then switch to low calorie, healthful options such as veggie slices, shrimp cocktail and turkey breast without the gravy.

10. Don’t Lick the Spoon
Many would argue the best part of baking is “testing” the batter, but those sample bites can really add up.  Just a few spoonfuls of cookie dough may cost you a few hundred calories.  Try chewing gum while you bake so that you can’t easily sneak in a quick taste.  If you are still tempted, ask yourself if a taste is worth the calories.  After all, for 300 calories you can eat a whole slice of pumpkin pie (hold the whipped cream) or 3 ounces skinless turkey breast with 2 tablespoons of gravy and ½ cup of stuffing.  Which would you prefer?

11. Be Kind to Yourself if you Overindulge
The holidays are filled with temptations beginning with Thanksgiving Dinner and lasting through New Year’s Day, but don’t beat yourself up if you overdo it at a meal.  It takes an extra 3,500 calories per week to gain one pound.  Overeating once or twice probably won‘t lead to weight gain if you don’t use it as an excuse to continue indulging.  When you eat more than you were intending, pick yourself up and get back on track.  It’s never too late to start making smart choices. 

12. Follow the ‘Dessert Split’ Plan
Go ahead and take something from the dessert table but split it with a friend.  If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends.  You get the idea.  That way you’ll get to taste your favorite holiday treats and your friend’s newest recipes without completely breaking your calorie budget. 

The Smart Choices logo began appearing on food packages this summer but immediately met with criticism from some nutritionists who felt its criteria were too lax. They pointed to sugary cereals, like Froot Loops, and fat-heavy products like mayonnaise, which they said should not be considered among the healthiest choices in the supermarket. The first ingredient in Froot Loops is sugar.

At Jumpstart, we encourage you to always read your nutrition labels whether it says “low-fat”, “nonfat” or “low-carb”. The irony is something that may be nonfat will probably be loaded with carbohydrates and vice versa. Remember to keep to something low carb, under 5g of fat and lower calories… Check out our recipe section for some innovative and delicious options from local restaurants.

For the full New York Times article, please follow this link: http://www.nytimes.com/2009/10/24/business/24food.html

ABC News Report

Obama, who said he works out nearly every day in order to clear his head and reduce stress, described himself as “a healthy eater” with low blood pressure.

He keeps a bowl of apples in the Oval Office. “It was our first step toward health reform,” he said.

Two-thirds of American adults are obese or overweight and obesity-related illnesses cost the United States nearly 150 billion dollars a year, health officials were told at the July conference.

At Jumpstart, we encourage water intake and light to moderate exercise. Again, we challenge you to take one bad habit out of your eating regime – maybe this time it’s that second can of soda in a day… who knows… maybe someday soon it will cost you more than just your figure!

To read more, please follow this link: http://www.google.com/hostednews/afp/article/ALeqM5hod2yRH2NKnnmBR7D8LSQMI_u9cw

The American Heart Association (AHA) posted last week a statement noting that due to the high intakes of dietary sugars in recent years, we are experiencing a worldwide pandemic of obesity and cardiovascular disease. In lieu, the AHA now recommends reductions in the intake of added sugars. According to the AHA announcement here: “For most American women, sugar intake should be limited to no more than 100 calories per day and for most American men, no more than 150 calories per day from added sugars.”

 Between 1970 and 2005, average annual availability of sugars/added sugars increased by 19%, which added 76 calories to Americans’ average daily energy intake. Soft drinks and other sugar-sweetened beverages are the primary source of added sugars in Americans’ diets. Excessive consumption of sugars has been linked with several metabolic abnormalities and adverse health conditions, as well as shortfalls of essential nutrients.

Specifically important to call out from this article was the section on obesity. A recent study explored the relationship between soft drink intake and nutrition or health outcomes. Higher intake of soft drinks was associated with greater energy intake, higher body weight, lower intake of other nutrients, and worse health indices. Subsequent analyses from a large trial confirmed these findings, namely, greater weight loss as sugar-sweetened beverage intake decreased.

That said, this study isn’t saying that you cannot be successful on the program unless you stop drinking soda – but at Jumpstart, we do recommend you are conscious of the affects sodas (and sweets, etc.) can have on your continued success each week when you meet with your educator.

Do you have suggestions on how to cope with a sugar craving? One way we do this at Jumpstart is we take sugar-free Jello and add some sugar-free whipped topping as a sweet snack after dinner.  Yum!

Here are a few tips to get the ball rolling:
1. Park a little farther from the grocery store, mall or the office… That extra 5 minute walk adds up to an hour of low cardio each week!
2. A healthy protein portion size is about the size of your fist.
3. Clean out the large dishes in the house and replace them with tapa plates or smaller plates so smaller portions don’t look TOO small. The plate will appear full and your cholesterol will thank you.

I put my stir fry over a bed of shredded cabbage. – Robyn Parsons

Every time I am hungry, I do something active. I get up and move around, put my tennis shoes on. Have a buddy system. Make your exercise a part of everyday. Change your behavior. It works! – Sue Anagnostou

II buy individual packs of cottage cheese. Also, I buy individual packets of peanut butter and celery sticks, etc. so it fits in my purse. It costs more, but it’s convenient and you don’t eat as much – Mae G

Use Daily Tracker app on your iphone to track protein and carbohydrates. – Roslyn Donald

Don’t cheat. Don’t eat out often. – Debra Cresci

Don’t skip breakfast!!! If eggs get boring, pre-mixed chocolate protein shakes are yummy!! A brand I like is Premier Nutrition. It’s in a white carton, and I get them in the section by all the protein powders and drinks at Costco – Jamie Trentadue

PB-2.. powdered peanut butter or chocolate peanut butter. Very yummy and can be mixed into many things for 1/2 a carb and 1/2 a protein. Kills the sweet cravings. It is a life saver! – Caryn Dykes

Oh, my new Oh, my new favorite and extremely filling snack: Raw green bell pepper slices with a 1/2 cup hummus (as dip). Super yummy! That’s my little extra tip.

-Tracey Arnold

An awesome carb option that makes you feel like you are eating apple pie! I take an apple, core and peel it. I cut it into cubes and put in a microwave safe dish. Cover with a bit of water, tons of cinnamon, and one packet of splenda. Cover with plastic wrap and microwave until soft. My microwave is about 2 minutes. Stir up and add a dollop of whipped topping! So good!! Just like apple pie without the crust! YUM!!! -Laura Miller

My favorite protein shake: 2 cups unsweetened vanilla almond milk, two scoops vanilla soy protein powder (Trader Joes), 1 cup frozen blueberries, one small banana, one entire bag of raw baby spinach (sounds crazy but it’s great way to get veggies and thicken shake), ice, stevia or Splenda as needed. I started adding a little frozen papaya from TJ this week- YUM! – Jennifer Allen