Wednesday, December 26, 2007
Monday, December 24, 2007
Oversized Portions? Blame the Chef
Nutrition experts have long urged Americans to pay more attention to portion sizes. But someone forgot to tell the chef, reports the New York Times.
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Saturday, December 22, 2007
Holiday Weight Management Tips from Columbia University Medical Center Weight Control Center
The plethora of culinary delicacies available this time of year can be tempting. Office parties, vendor food baskets, irresistible family recipes, familiar food cravings and the sheer stress of the season can make managing your weight at this time of year especially challenging.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
Wednesday, December 19, 2007
First Global Cancer Figures Released
The first estimate of cancer deaths worldwide concludes that 2007 will close with 7.6 million deaths as a result of the disease. According to the report called "Global Cancer Facts and Figures," 12 million new cancer cases will have been diagnosed by year's end.
"Global Facts and Figures" is published by the American Cancer Society, which analyzed data gathered by the society and government agencies around the world.
Of the 12 million new cases of cancer, the report estimates that the final tally will show nearly seven million newly diagnosed cancer cases and 4.7 million deaths occurred in economically developing countries.
In men, the most commonly diagnosed cancers in developing countries are of the lung, stomach and liver, while the most common in women are breast, cervical and stomach cancers.
American Cancer Society chief medical officer Otis Brawley says cancer rates are going up in the developing world as infectious diseases are being successfully treated and life span is increasing.
"There is increased life expectancy in these developing countries and cancer, of course, being a disease of older people, we are starting to see it more," he said.
Dr. Brawley adds cancer rates are rising in countries where economies are improving and people are eating Western diets that have been linked to an increased risk of cancer.
Dr. Brawley says that in southeast Asia, lung and liver cancer predominate. In China, he says there are increasing rates of colon and prostate cancer. And in Africa, Dr. Brawley says doctors are seeing more cases of Kaposi's sarcoma, a cancer that is linked to HIV and AIDS, and lung cancer associated with smoking.
Dr. Brawley says many of the cancers are preventable, such as lung and oral cancers caused by tobacco.
A special section of the report addresses tobacco, saying it has been responsible for about 100 million deaths in the 20th century and could kill more than one billion people in this century, many of them in the developing world.
Dr. Brawley says more aggressive anti-tobacco campaigns, which have been successful in the United States, could reduce cancer rates in the developing world.
The report notes that infection is responsible for approximately 15 percent of all cancers in the developing world.
Human papilloma virus (HPV) has been linked to cervical cancer, the h. pylori bacterium can lead to stomach cancer and hepatitis is a risk factor for liver cancer.
Dr. Brawley says there are opportunities to act:
"...like the HPV vaccine, where we can easily prevent [cervical] cancer, and then start looking at hepatitis vaccination and trying to prevent some liver cancers," he explained. "Those are the things we can positively affect in the shortest amount of time."
Experts say survival rates from cancer in the developing world could also be improved through screening and early detection, when cancer treatment is most likely to succeed. Currently, survival rates are lower in the developing world than in the West.
You can download a copy of Global Cancer Facts and Figures 2007 here.
"Global Facts and Figures" is published by the American Cancer Society, which analyzed data gathered by the society and government agencies around the world.
Of the 12 million new cases of cancer, the report estimates that the final tally will show nearly seven million newly diagnosed cancer cases and 4.7 million deaths occurred in economically developing countries.
In men, the most commonly diagnosed cancers in developing countries are of the lung, stomach and liver, while the most common in women are breast, cervical and stomach cancers.
American Cancer Society chief medical officer Otis Brawley says cancer rates are going up in the developing world as infectious diseases are being successfully treated and life span is increasing.
"There is increased life expectancy in these developing countries and cancer, of course, being a disease of older people, we are starting to see it more," he said.
Dr. Brawley adds cancer rates are rising in countries where economies are improving and people are eating Western diets that have been linked to an increased risk of cancer.
Dr. Brawley says that in southeast Asia, lung and liver cancer predominate. In China, he says there are increasing rates of colon and prostate cancer. And in Africa, Dr. Brawley says doctors are seeing more cases of Kaposi's sarcoma, a cancer that is linked to HIV and AIDS, and lung cancer associated with smoking.
Dr. Brawley says many of the cancers are preventable, such as lung and oral cancers caused by tobacco.
A special section of the report addresses tobacco, saying it has been responsible for about 100 million deaths in the 20th century and could kill more than one billion people in this century, many of them in the developing world.
Dr. Brawley says more aggressive anti-tobacco campaigns, which have been successful in the United States, could reduce cancer rates in the developing world.
The report notes that infection is responsible for approximately 15 percent of all cancers in the developing world.
Human papilloma virus (HPV) has been linked to cervical cancer, the h. pylori bacterium can lead to stomach cancer and hepatitis is a risk factor for liver cancer.
Dr. Brawley says there are opportunities to act:
"...like the HPV vaccine, where we can easily prevent [cervical] cancer, and then start looking at hepatitis vaccination and trying to prevent some liver cancers," he explained. "Those are the things we can positively affect in the shortest amount of time."
Experts say survival rates from cancer in the developing world could also be improved through screening and early detection, when cancer treatment is most likely to succeed. Currently, survival rates are lower in the developing world than in the West.
You can download a copy of Global Cancer Facts and Figures 2007 here.
Monday, December 17, 2007
We All Hit Weight Loss Plateaus
A source of frustration for folks on a weight-loss diet is the inevitable plateau. This can occur in degrees as weight loss slows down, or as weight-loss efforts grind to a complete halt. Here is an interesting article to take a look at. Click here to read it.
Friday, December 14, 2007
Kudos
Healthy Inspirations is an island of positive energy in a world of challenges. I am reflecting on those of you who have persisted in your weight loss efforts in spite of huge challenges. Some of you have experienced the illness or death of a loved one, great stress at work or in personal relationships, or even been ill yourselves. Despite your challenges, you keep coming back to work out, eat well, and pamper yourselves in the shiatsu massage chair.
Congratulations to all of you who have persisted in your healthy efforts in spite of all that would try to stand in your way. Your family, friends, and body thank you for it!
To Your Health,
Nikki
Congratulations to all of you who have persisted in your healthy efforts in spite of all that would try to stand in your way. Your family, friends, and body thank you for it!
To Your Health,
Nikki
Friday, December 7, 2007
A Great Recipe for a Healthy Holiday
Spicy Cranberry Sauce
1 cup fresh cranberries
2-3 packages sugar - free sweetener
1/4 cup water
1/8 teaspoon allspice
1/8 teaspoon cinnamon
Dash of morton's light salt
Dash of ground cloves and ginger
Place cranberries, sweetener, and water in a saucepan. Simmer until cranberries lose their skins. Remove from heat. Add spices, mix well. Serve chilled.
Counts as 2 fruit servings
Monday, December 3, 2007
Staying Healthy and Happy This Holiday Season
Life is going to be ramping up as we move into the weeks ahead. Here are a few suggestions regarding your food choices that can minimize both stress and weight gain.
Avoid excess sugar and starch intake. Sugar may be the typical holiday eating fare but it's not the best food option for reducing stress. Eating too many sweets can cause weight gain and may increase your stress level by contributing to unstable blood sugar ups and downs. They also deplete your nutrient reserves leaving you even more vulnerable to the effects of stress.
Watch excessive caffeine and alcohol consumption. Consuming too many caffeine drinks tax the adrenal glands and deplete vitamins C and B complex, which are your biggest vitamin stress fighters. Drinking alcohol seems relaxing enough but in excess leads to depression. Both beverages drain nutrients and cause dehydration promoting more fatigue and less ability to cope. They both may cause interference with sleep, promoting even more stress and irritability.
Exercise is the ultimate way to unwind although it's the one thing that is frequently shorted during the month of December. Activity needs to be a priority rather than be put on hold. Even a few minutes a day can help you relax and unwind.
Visiting your Healthy Inspirations center for exercise, nutritional counseling and support during the holiday season is a sure way to reduce stress and improve your overall health this holiday season. See you soon!
Avoid excess sugar and starch intake. Sugar may be the typical holiday eating fare but it's not the best food option for reducing stress. Eating too many sweets can cause weight gain and may increase your stress level by contributing to unstable blood sugar ups and downs. They also deplete your nutrient reserves leaving you even more vulnerable to the effects of stress.
Watch excessive caffeine and alcohol consumption. Consuming too many caffeine drinks tax the adrenal glands and deplete vitamins C and B complex, which are your biggest vitamin stress fighters. Drinking alcohol seems relaxing enough but in excess leads to depression. Both beverages drain nutrients and cause dehydration promoting more fatigue and less ability to cope. They both may cause interference with sleep, promoting even more stress and irritability.
Exercise is the ultimate way to unwind although it's the one thing that is frequently shorted during the month of December. Activity needs to be a priority rather than be put on hold. Even a few minutes a day can help you relax and unwind.
Visiting your Healthy Inspirations center for exercise, nutritional counseling and support during the holiday season is a sure way to reduce stress and improve your overall health this holiday season. See you soon!
Wednesday, November 7, 2007
2007 America’s Health Rankings - Oregon ranks 20
Analysis shows Vermont, Minnesota and Hawaii are nation’s healthiest states;
Mississippi and Louisiana rank as least-healthy states
The overall health of the nation declined over the past year, despite progress made in several key health indicators, according to a report launched today by United Health Foundation, the American Public Health Association (APHA) and Partnership for Prevention™. The 18th annual edition of America’s Health Rankings™: A Call to Action for People & Their Communities measures the overall healthiness of states and the nation using a comprehensive and longitudinal set of related health determinants and health outcomes. The report indicates that the overall health of the nation declined by a rate of 0.3 percent since last year.
While this report, and others, show there have been modest gains in reducing the rates of cancer and cardiovascular mortality, these improvements continue to be dwarfed by increasing obesity, increasing numbers of uninsured people, children in poverty and the persistence of risky health behaviors, such as tobacco use and violent crime – all of which have a significant impact on the overall healthiness of the nation.
Once again, this year’s report provides a ranking of the healthiness of each state. Vermont surpassed Minnesota as the healthiest state in the nation this year, with Minnesota (2), Hawaii (3), New Hampshire (4) and Connecticut (5) rounding out the top five.
The data also notes that Mississippi ranks as the least healthy state, with Louisiana (49), Arkansas (48), Oklahoma (47) and Tennessee (46) completing the bottom five. The publishers of the report note that every state – no matter its ranking – has its own set of unique challenges to confront and successes on which to build and from which other states can learn.
To check out where Oregon ranks, click here.
Mississippi and Louisiana rank as least-healthy states
The overall health of the nation declined over the past year, despite progress made in several key health indicators, according to a report launched today by United Health Foundation, the American Public Health Association (APHA) and Partnership for Prevention™. The 18th annual edition of America’s Health Rankings™: A Call to Action for People & Their Communities measures the overall healthiness of states and the nation using a comprehensive and longitudinal set of related health determinants and health outcomes. The report indicates that the overall health of the nation declined by a rate of 0.3 percent since last year.
While this report, and others, show there have been modest gains in reducing the rates of cancer and cardiovascular mortality, these improvements continue to be dwarfed by increasing obesity, increasing numbers of uninsured people, children in poverty and the persistence of risky health behaviors, such as tobacco use and violent crime – all of which have a significant impact on the overall healthiness of the nation.
Once again, this year’s report provides a ranking of the healthiness of each state. Vermont surpassed Minnesota as the healthiest state in the nation this year, with Minnesota (2), Hawaii (3), New Hampshire (4) and Connecticut (5) rounding out the top five.
The data also notes that Mississippi ranks as the least healthy state, with Louisiana (49), Arkansas (48), Oklahoma (47) and Tennessee (46) completing the bottom five. The publishers of the report note that every state – no matter its ranking – has its own set of unique challenges to confront and successes on which to build and from which other states can learn.
To check out where Oregon ranks, click here.
Friday, November 2, 2007
Healthy Thanksgiving Recipes & Recipe Substitutions
CAULIFLOWER "MASHED" POTATOES
- 1 Head Cauliflower
- 1/8 Cup Skim Milk
- Lite Salt and Pepper
- Paprika
Cook cauliflower until fork tender. Place cauliflower (in pieces), skim milk, salt and pepper in blender. Whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly.
RASPBERRY SPINACH SALAD
Plan serving of:
- Spinach
- Raspberries
- Green onions
- Lite Raspberry Vinaigrette
Toss together and enjoy.
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