As I mentioned last time, my favorite strategy for feeling full sooner and longer is low density eating. Low density eating is found in both Dr. Rolls’ Volumetrics Eating Plan and the Pritkin Diet. It’s based on eating foods that are low in energy density, found by dividing the calories of the food into its weight in grams. To manage weight (and increase satiety), experts recommend emphasizing foods with low energy density (under 1.0), eating in moderation foods that have medium energy density (1.0 to 2.0), eating small portions of higher density foods (2.0 to 3.0) and minimizing the highest density foods (over 3.0).
asparagus 0.23
FF milk 0.35
carrots 0.43
orange juice 0.45
orange 0.47
apple 0.59
FF plain yogurt 0.63
wine 0.68
FF cottage cheese 0.70
grapes 0.70
peas 0.78
corn 0.79
banana 0.92
baked potato w/ skin 1.09
soft serve ice cream 1.26
spaghetti 1.41
egg 1.48
chicken breast, skinless 1.65
lean sirloin 2.02
sour cream 2.07
salmon 2.16
English muffin 2.35
plain bagel 2.75
raisins 3.00
swiss cheese 3.75
rice krispies 3.96
microwave low fat popcorn 4.17
milk chocolate 5.51
almonds 5.79
Notice that there are no “bad” foods on this list. With the exception of ice cream and sour cream, I can make a health claim about any food shown here. Almonds I eat every day, as part of my cholesterol management program. Popcorn is a great high fiber, high volume snack that is relatively low in calories if you manage how much margarine you use.
So what’s the message? To consider how much volume you and satisfaction you get for your calories. Compare grapes at 0.7 density to raisins (dried grapes) at 3.0 density. You can eat a lot more grapes for the same calories as raisins – a lot more. Consider cottage cheese at 0.7 density vs. Swiss cheese at 3.75. A one ounce serving of Swiss cheese provides 7 grams of protein and 105 calories while a ½ cup serving of cottage cheese offers 26 grams of protein for only 80 calories. The latter is likely to leave you much more satisfied for a longer time.
Let me know if you want to do your own calculations on your favorite food. I’d be happy to send you my spreadsheet.
Wednesday, September 15, 2010
Wednesday, September 8, 2010
Feeling Full Sooner and Longer
Weight control is an issue for many folks today, and there are many factors involved. People often underestimate how much food they eat and do a poor job estimating many calories they’ve consumed. Restaurants are notorious for giving their customers more for their money by over-sizing the portions they serve. As a result, the quantity of food placed in front of a diner frequently has little to do with how much a reasonable serving would be. Can you see where I’m heading here?
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
Wednesday, September 1, 2010
Keeping Your Memory Sharp
After Dad was diagnosed with Alzheimer’s disease last year, my awareness of my own ability to remember was really heightened. I think fear of memory loss is an issue for many Baby Boomers. While I always thought Alzheimer’s was the worst form of dementia one could develop, the doctors at the clinic disagreed. They explained that because it is by far the most prevalent form of memory loss, it is the most studied and therefore the one they know the most about – and can potentially address.
For years people have taken ginkgo biloba as a “brain booster,” based on one study published over a decade ago that found the substance improved mental functioning in people with Alzheimer’s disease. Unfortunately, no research has since replicated these findings, and many studies have been conducted including large ones done in 2008 and 2009. My favorite source for health recommendations, the Berkeley Wellness Letter, does not suggest taking the supplement, citing that the product varies widely among manufacturers in quality, with some containing high levels of lead. Other substances also found lacking in evidence that they improve memory include phosphatidylserine (PS), choline, DMAE, bacopa, and vinpocetine. According to the August 2010 Wellness Letter, “there is no convincing evidence that any ‘brain formula,’ plant extract, or vitamin will preserve memory.”
The one vitamin that might make a difference for you, however, is B12, since a deficiency can cause confusion and memory loss. See your doctor to be tested and for treatment, if needed. One other supplement to consider is fish oil, which has been linked to a slowing of cognitive decline in healthy people in some studies. Currently, the results are mixed, however, but if the fish oil benefits your cardiovascular system, it may help your brain as well.
What can you do? All of my sources suggest exercising the brain daily by learning something new or playing games that require concentration and analytical thinking. Regular physical exercise and being socially active are also good strategies along with controlling blood pressure, diabetes, and weight, since hypertension, diabetes, and obesity have all been linked to a greater risk of dementia. Sounds like taking good care of our bodies is the best way we can care for our brains.
For years people have taken ginkgo biloba as a “brain booster,” based on one study published over a decade ago that found the substance improved mental functioning in people with Alzheimer’s disease. Unfortunately, no research has since replicated these findings, and many studies have been conducted including large ones done in 2008 and 2009. My favorite source for health recommendations, the Berkeley Wellness Letter, does not suggest taking the supplement, citing that the product varies widely among manufacturers in quality, with some containing high levels of lead. Other substances also found lacking in evidence that they improve memory include phosphatidylserine (PS), choline, DMAE, bacopa, and vinpocetine. According to the August 2010 Wellness Letter, “there is no convincing evidence that any ‘brain formula,’ plant extract, or vitamin will preserve memory.”
The one vitamin that might make a difference for you, however, is B12, since a deficiency can cause confusion and memory loss. See your doctor to be tested and for treatment, if needed. One other supplement to consider is fish oil, which has been linked to a slowing of cognitive decline in healthy people in some studies. Currently, the results are mixed, however, but if the fish oil benefits your cardiovascular system, it may help your brain as well.
What can you do? All of my sources suggest exercising the brain daily by learning something new or playing games that require concentration and analytical thinking. Regular physical exercise and being socially active are also good strategies along with controlling blood pressure, diabetes, and weight, since hypertension, diabetes, and obesity have all been linked to a greater risk of dementia. Sounds like taking good care of our bodies is the best way we can care for our brains.
Friday, August 27, 2010
The Ten Commandments for Women’s Health
1. Exercise at least five times a week. Do not put it off; just make it a habit and do it!
2. Avoid dieting. Adopt a healthy, balanced eating plan, using the food pyramid as guide for number of size of portions.
3. Do not smoke. It increases your risk of every single disease I have ever read about – every single one. It’s expensive, it ages you and it makes you smell terrible.
4. Maintain a healthy weight and waistline. Having a waistline larger than 35 inches increases a woman’s risk of heart disease.
5. Get enough sleep. Most adults need 7-8 hours. Figure out how much sleep you need nightly, avoid ingesting caffeine or alcohol late in the day, and have a regular time to go to bed and wake up.
6. Practice prevention. Give yourself breast exams. Wear sunscreen whenever you’ll be outside for more than ten minutes. Commit to having only safe sex. (Sane sex is even better!)
7. Go to your annual OB/GYN appointment and have that colonoscopy when you turn fifty. While you’re at the doctor, ask about what supplements you may need, such as calcium, iron, or glucosamine.
8. Nurture your soul and have some fun every day. Keep a joke book on your night stand, and if you cannot remember laughing that day, read something funny before you turn out the light. As you drop off to sleep, count ten blessings you experienced that day.
9. Lower your risk of periodontal disease and cardiovascular disease by flossing your teeth daily. Have that semi-annual dental exam.
10. Eat five to nine servings of vegetables and fruits every day. They are loaded with nutrients and low in calorie. They and exercise are how I manage my weight so well.
2. Avoid dieting. Adopt a healthy, balanced eating plan, using the food pyramid as guide for number of size of portions.
3. Do not smoke. It increases your risk of every single disease I have ever read about – every single one. It’s expensive, it ages you and it makes you smell terrible.
4. Maintain a healthy weight and waistline. Having a waistline larger than 35 inches increases a woman’s risk of heart disease.
5. Get enough sleep. Most adults need 7-8 hours. Figure out how much sleep you need nightly, avoid ingesting caffeine or alcohol late in the day, and have a regular time to go to bed and wake up.
6. Practice prevention. Give yourself breast exams. Wear sunscreen whenever you’ll be outside for more than ten minutes. Commit to having only safe sex. (Sane sex is even better!)
7. Go to your annual OB/GYN appointment and have that colonoscopy when you turn fifty. While you’re at the doctor, ask about what supplements you may need, such as calcium, iron, or glucosamine.
8. Nurture your soul and have some fun every day. Keep a joke book on your night stand, and if you cannot remember laughing that day, read something funny before you turn out the light. As you drop off to sleep, count ten blessings you experienced that day.
9. Lower your risk of periodontal disease and cardiovascular disease by flossing your teeth daily. Have that semi-annual dental exam.
10. Eat five to nine servings of vegetables and fruits every day. They are loaded with nutrients and low in calorie. They and exercise are how I manage my weight so well.
Wednesday, August 18, 2010
How is Your Work-Life Balance?
Did you know that in 1973, the median number of hours worked per week was 40.6? By 1997, it had climbed to 50.8 hours per week. Work, as defined for this research by Louis Harris & Associates, includes working for pay, keeping house, and going to school. The median number of leisure hours per week has dropped from 26.2 hours in 1973 to 19.5 hours in 1997. I doubt it’s any better today. With the explosion of electronic communication options employees have, people can work anywhere at any time, if they choose to.
Work-life balance is a combination of activities that produces both achievement and enjoyment. Balancing work and home life does not mean an equal balance in every area. Consider that working full-time and commuting to work takes about 60% of a workday, given 8 hours of sleep per night. Also, weekday activities and schedules are different than weekends for most people.
Your best individual work-life balance will vary over time, often daily. Life is dynamic, so we need to stay flexible. If we stay centered and focused, we can maintain our equilibrium, like a juggler balancing plates in the circus. Lifestyles, and therefore balance, shift as our lives change – career, children, aging parents, and health needs.
Remember, there is no perfect, one-size-fits-all, balance. We can’t judge our balance according to someone else’s balance. Our needs, personalities, abilities, likes and dislikes are unique, so our sense of balance must be tailored to accommodate these.
Work-life balance is a combination of activities that produces both achievement and enjoyment. Balancing work and home life does not mean an equal balance in every area. Consider that working full-time and commuting to work takes about 60% of a workday, given 8 hours of sleep per night. Also, weekday activities and schedules are different than weekends for most people.
Your best individual work-life balance will vary over time, often daily. Life is dynamic, so we need to stay flexible. If we stay centered and focused, we can maintain our equilibrium, like a juggler balancing plates in the circus. Lifestyles, and therefore balance, shift as our lives change – career, children, aging parents, and health needs.
Remember, there is no perfect, one-size-fits-all, balance. We can’t judge our balance according to someone else’s balance. Our needs, personalities, abilities, likes and dislikes are unique, so our sense of balance must be tailored to accommodate these.
Thursday, August 12, 2010
Twelve More Ways to Enjoy Vegetables
I am the vegetable queen in my house, so here are another 12 ways to enjoy those veggies:
1. Stir fry any combination of veggies (using Pam), seasoning with garlic, ginger, soy sauce, curry, etc.
2. Steam veggies (such as broccoli, cauliflower, carrots, string beans) on stove or in microwave; lightly season or spray with liquid margarine.
3. Turn a baked potato into a meal by topping with broccoli, mushrooms, tomatoes, low fat chili etc. and low fat cheese or FF sour cream.
4. Microwave sliced zucchini and canned tomatoes (add a can of sauce if preferred) with Italian seasoning and garlic powder; top with shredded low fat mozzarella.
5. Broil tomato halves seasoned with Italian seasoning and parmesan cheese.
6. Use low fat salad dressing, mustard, tomato sauce, salsa, and other “disguises” to eat more vegetables and learn to like them.
7. When dining out ask to substitute salad or steamed veggies for fries.
8. For variety, choose broth-based vegetables soups instead of salad as an appetizer.
9. When attending a lunch or dinner meeting, ask the server if there is a vegetarian choice – it’s usually delicious!
10. Prepare a portable snack of bite-sized carrot and celery pieces mixed with grapes or raisins – great for the car or at the desk.
11. Remember that soups, casseroles, and tomato sauce are excellent ways to add vegetables while masking the taste, if you need to.
12. Heat a can of stewed tomatoes. Add seasoning if desired, and eat as a chunky tomato soup.
1. Stir fry any combination of veggies (using Pam), seasoning with garlic, ginger, soy sauce, curry, etc.
2. Steam veggies (such as broccoli, cauliflower, carrots, string beans) on stove or in microwave; lightly season or spray with liquid margarine.
3. Turn a baked potato into a meal by topping with broccoli, mushrooms, tomatoes, low fat chili etc. and low fat cheese or FF sour cream.
4. Microwave sliced zucchini and canned tomatoes (add a can of sauce if preferred) with Italian seasoning and garlic powder; top with shredded low fat mozzarella.
5. Broil tomato halves seasoned with Italian seasoning and parmesan cheese.
6. Use low fat salad dressing, mustard, tomato sauce, salsa, and other “disguises” to eat more vegetables and learn to like them.
7. When dining out ask to substitute salad or steamed veggies for fries.
8. For variety, choose broth-based vegetables soups instead of salad as an appetizer.
9. When attending a lunch or dinner meeting, ask the server if there is a vegetarian choice – it’s usually delicious!
10. Prepare a portable snack of bite-sized carrot and celery pieces mixed with grapes or raisins – great for the car or at the desk.
11. Remember that soups, casseroles, and tomato sauce are excellent ways to add vegetables while masking the taste, if you need to.
12. Heat a can of stewed tomatoes. Add seasoning if desired, and eat as a chunky tomato soup.
Thursday, August 5, 2010
Yes You Can Eat More Vegetables
Here are 13 ways to begin working toward that three to five servings of vegetables health experts recommend we eat each day:
1. Start with what you know you like – most people like corn, lettuce, and tomato sauce – and build from there.
2. Add vegetables to your sandwiches – lettuce, tomato, cucumber, pepper, sprouts, mushrooms.
3. Top pizza with vegetables.
4. Add a bag of frozen vegetable when making frozen bag meals (such as Lean Cuisine) – there’s enough sauce, and it serves four.
5. Make vegetable fajitas using red, green, and yellow peppers, onion, zucchini, etc. and fajita seasoning.
6. Make omelets with egg substitute or egg whites, adding your favorite vegetables.
7. Try tomato sauce in your omelets (trust me on this; it’s my favorite!)
8. Add tomatoes, shredded carrots or zucchini, and/or mushrooms to your spaghetti sauce.
9. Make crockpot ratatouille (a vegetable stew consisting of eggplant, zucchini, onion, garlic, tomato (fresh or canned), bell pepper, Italian seasoning); freeze and have on hand.
10. Make a low fat or fat free cole slaw using bagged cole slaw mix (without dressing), adding fruit and/or nuts for variety. Use low fat or fat free mayonnaise in your favorite cole slaw dressing recipe.
11. Grill veggies (onion, peppers, portabella mushrooms, zucchini, etc.) for sandwiches or as a side dish; brush with FF Italian dressing or a mix of olive oil and flavored vinegar.
12. Grill skewers with onion, mushrooms, zucchini, cherry tomatoes, peppers, pineapple, and chicken or lean pork, if desired.
13. Don’t assume you don’t like unfamiliar vegetables – try them! Remember that our tastes change over time, so try them again if it’s been more than a year.
1. Start with what you know you like – most people like corn, lettuce, and tomato sauce – and build from there.
2. Add vegetables to your sandwiches – lettuce, tomato, cucumber, pepper, sprouts, mushrooms.
3. Top pizza with vegetables.
4. Add a bag of frozen vegetable when making frozen bag meals (such as Lean Cuisine) – there’s enough sauce, and it serves four.
5. Make vegetable fajitas using red, green, and yellow peppers, onion, zucchini, etc. and fajita seasoning.
6. Make omelets with egg substitute or egg whites, adding your favorite vegetables.
7. Try tomato sauce in your omelets (trust me on this; it’s my favorite!)
8. Add tomatoes, shredded carrots or zucchini, and/or mushrooms to your spaghetti sauce.
9. Make crockpot ratatouille (a vegetable stew consisting of eggplant, zucchini, onion, garlic, tomato (fresh or canned), bell pepper, Italian seasoning); freeze and have on hand.
10. Make a low fat or fat free cole slaw using bagged cole slaw mix (without dressing), adding fruit and/or nuts for variety. Use low fat or fat free mayonnaise in your favorite cole slaw dressing recipe.
11. Grill veggies (onion, peppers, portabella mushrooms, zucchini, etc.) for sandwiches or as a side dish; brush with FF Italian dressing or a mix of olive oil and flavored vinegar.
12. Grill skewers with onion, mushrooms, zucchini, cherry tomatoes, peppers, pineapple, and chicken or lean pork, if desired.
13. Don’t assume you don’t like unfamiliar vegetables – try them! Remember that our tastes change over time, so try them again if it’s been more than a year.
Subscribe to:
Posts (Atom)
