A Weight Lifted

Mindful Eating for Healthy Living

Mindful eating was all the rage a week or so ago after the NBC Evening News did a segment on it and then the Wall Street Journal followed up with its own version. The NBC segment was woefully inadequate -- didn't really cover much, but I guess that's the evening news for you. All about soundbites. The Wall Street Journal did a more in-depth piece, but I was disappointed they just used the same sources as NBC did for their piece. A lot more people have been promoting mindful eating -- and for a lot longer time -- than either of these media outlets gave credit for. Of course, I rank Green Mountain at Fox Run among those other people.

Another person who has been at the forefront of trying to change America's attitude about eating and food -- change it back to normal! -- has been Ellyn Satter. I've posted about her work on healthy eating before, and continue to respect her efforts to help in planning healthy meals and then eating them. Here's an example of her thinking from a piece she posted this week on her website about healthy eating.

Eating is a complex brew of preference, habit, attitude, intuition, knowledge, and physical necessity. All must be considered in addressing eating, and critical to them all is enjoyment. Enjoyment of food and reward from eating are essential to having eating and feeding turn out well. When the joy goes out of eating, nutrition suffers. The common themes in all four parts of ecSatter are permission and discipline: the permission to choose food you enjoy and eat it in amounts you find satisfying, and the discipline to provide yourself with regular and reliable meals and snacks and to pay attention when you eat them.

With summer coming on, many of us start to worry even more about eating, given we'll be baring our bodies more while we're enjoying the wonderful times -- and food -- of summer. But if we approach it all mindfully -- understanding that mindful eating helps us eat in a way that truly supports us in feeling well -- we'll help ourselves sail through a fun summer free of distorted attitudes about eating and health...and our bodies will respond positively.

Happy Memorial Day! Hope you have a wonderful holiday weekend.

- photo by Patricia Dekker

Weight Loss: Hormone Makes Food More Appealing

My family enjoys going out to Sunday brunch, especially a buffet brunch.  But if you're like me, you sometimes find it difficult to exercise portion control at a smorgasbord!

I've always known that looking at food increases my appetite more so than my husband, who (unlike me) can watch the food channel all day long without getting hungry.  I always wondered at the difference between us, and now researchers may have found the answer.

Published in the journal Cell Metabolism, results of a small study find the hormone ghrelin responsible for food's visual appeal.

Twenty volunteers were recruited to look at pictures of food.  About half of the subjects were given infusions of ghrelin before viewing the pictures, and scans showed that the hormone increased activity in the "reward centers" of the brain, thus making the volunteers hungrier than the control group.

Scientists have known that ghrelin levels in the gastrointestinal tract go up and down before and after meals, respectively, implicating that the hormone is a natural appetite stimulant. If doctors can manipulate this hormone, they may be able to help fight obesity and Type 2 diabetes.

"This is interesting but it is a very small study. People who are overweight or obese are at increased risk of developing Type 2 diabetes, which can lead to heart disease, blindness and kidney failure", said Jemma Edwards, Care Advisor at Diabetes UK.

"Research which could improve our understanding of what affects people's appetites could potentially help us reduce the number of people developing Type 2 diabetes.

"Currently, 300 people are diagnosed with the condition every day. There needs to be further research into this subject and we'll be following it with great interest."

Fitness: Adults can now take president's fitness test

Honestly, I only vaguely remember the fitness test I took in school.  But I'm positive that I never received the Presidential Physical Fitness Award.

Well, now I have my chance to take the test again.

On Wednesday, and adult fitness test was publicized by the President's Council on Physical Fitness and Sports. The test consists of exercises that millions of students undergo in order to earn a certificate signed by the president.

"What were trying to do is inspire and motivate Americans to move their bodies more," said Melissa Johnson, executive director of the council. Johnson added that the test has become available due to the many baby boomers who repeatedly asked the council for a way to gauge their current fitness.

The Fitness Test

Aerobic fitness, muscular strength and flexibility are the three categories which make up the test, which is appropriate for Americans who are in good health and 18 or older. For specific details, go to The President's Challenge Adult Fitness Test website. Here is a summary below:

• Aerobic test: a one-mile walk or 1.5-mile run.
  The run is only recommended for people who currently run for at least 20 minutes, three times a week.
• Strength: Push-ups and half sit-ups.
  The push-ups are done until failure. The sit-ups are done for one minute.
• Flexibility: a "sit-and-reach" text measures flexibility.

What's Your Score?

Enter the results of the test online along with age, gender, height and weight to calculate the final score. You won't earn a certificate, but you'll find out how you rank among others your age.  But don't worry about the competition.  Try taking the fitness test once for a baseline and then compete against yourself in a month or so.  It's a great way to create a fitness goal and stay motivated!

"The point is to do consistent, regular physical activity and these are good check-in points to see how fit people are," Johnson said.

Healthy Recipe: Grilled Asparagus with Parsley Lemon Pesto

Spring is asparagus season. Although available year round, it tastes best at this time of year -- and it’s at its best price. All it really needs is a little sprinkle of olive oil and lemon pepper to be truly delicious. But for a change of pace, try this lighter version of pesto – it’s one healthy recipe that's a real crowd pleaser!

A healthy eating food, asparagus is one of nature's true food heroes as a source of protein, vitamin A, vitamin C, calcium, and iron. It's also packed in the naturally occurring phytochemicals of glutathione, rutin, and folic acid, which is known to lower the risk of heart disease, colon cancer, liver disease, and spina bifida.

3-4 servings (Makes about 1/3 cup pesto)

1 bunch fresh asparagus (about 15-20 spears)
1 cup parsley leaves, washed and dried
1 small garlic clove, crushed or minced
1 teaspoon lemon zest
1 tablespoon lemon juice
2 tablespoons olive oil
¼ cup parmesan cheese
Salt
Pepper

Wash and snap off ends of asparagus. Heat grill. Meanwhile, place parsley in a food processor or blender with the garlic, lemon zest and lemon juice and pulse until parley is finely chopped. Keep processor running and gradually add the olive oil; stir in parmesan cheese; salt and pepper to taste. Lightly brush asparagus with olive oil and place on grill rack and grill on medium heat, turning frequently, about 5 minutes or until they reach desired doneness. Arrange on a serving platter and serve with the pesto.

(Note: If asparagus spears are larger, before grilling, microwave for 1-2 minutes.)

Mirror, Mirror On The Wall, Who's the Fattest of Them All?

Here at Green Mountain at Fox Run, women who struggle with their weight (and dieting), tell us all the time that they feel disconnected from their bodies. They describe the disconnect as intentional. Imagine walking around all day just living in your head, doing everything possible to ignore the vessel that essentially houses your being. Never looking at their reflection in a window or standing before a full length mirror. Anything to ignore what they perceive to be the bain of their existance - a less than perfect body.

This week in an Australian paper there was yet another study published which speaks to the fact that a very high percentage of women - even those at healthy weights - who feel that their bodies are so outside the acceptable norm. The study surveyed 15,000 Australian women and uncovered that the majority felt bad about their weight to the point where they would actively avoid their own reflection.

Academic Lily O’Hara* is baffled by attempts to shame women into leading healthier lives.

“People tell me all the time they hate looking in the mirror or they don’t have a full-length mirror at home, and it is a symptom of deep dissatisfaction,” she said. “They are afraid it might confirm their innermost fears – that their body does not meet the socially constructed ideal being portrayed by the beauty industry and now, disturbingly, by the health industry.”

What that norm is, I suppose, depends on what magazines you read, television shows you watch or movies you go to...because more than likely you're not coveting the body of the woman next door. And why not?

*Ms. Ohara is a lecturer in public health at the University of the Sunshine Coast.

Tags: size acceptance , body image , healthy lifestyles , perfectionism .

Weighing In: Raven-Symone's New CD Addresses Body Image and Hollywood

Former "That's So Raven" star Raven-Symone hopes her new CD will make people notice that's she's all grown up.

Coming of age in the entertainment industry is no easy task, as the former child star knows. Because Raven-Symone doesn't conform to the Hollywood size 0-2 stereotype, the entertainment media has been critical of her weight.

In a personal song entitled "Hollywood Life," Raven-Symone addresses the pitfalls of becoming famous, including the enormous pressure to lose weight.

"There are so many girls who are trying to be famous, and trying to conform to a style or body type," Raven-Symone said. "But they are fine just the way they are. This is a something that a lot of people need to hear."

Lyrics from the song illustrate the struggle of young would-be starlets in the town of glitz and glamour:

She's been here for a year
Her body losing weight now
Never called back home
She's embarassed to go
She don't eat, she don't sleep
All she's hearing is no

"Beauty is in the eye of the beholder, except in Hollywood: It's whoever says what is beautiful," she claimed. "So everyone follows. For me, I'm fine with how I am. I'm not trying to be a certain size."

Hmmm, sounds like Raven-Symone is a lot more mature than most of the peeps in Hollywood.

Weight Loss: Being Overweight of Underweight can Increase Risk for Alzheimer's

(from WebMD)

May 8, 2008 -- Older adults who maintain a healthy weight may be preserving their mind and memory at the same time.

A study published in the May 2008 issue of Obesity Reviews shows that weight matters when it comes to warding off dementia. Researchers with Johns Hopkins Bloomberg School of Public Health in Baltimore have found that obese people have an 80% increased risk for Alzheimer's disease compared to those with normal weight.

But being underweight makes you 36% more likely to develop such cognitive disorders.

Scientists have long debated the link between obesity and dementia. Previous findings have been "mixed and inconclusive," according to information in the journal report.

For the current study, Youfa Wang, MD, associate professor of International Health and Epidemiology, and colleagues reviewed and analyzed 10 international studies (U.S., Finland, Sweden, France, Japan) from 1995 to 2007 that included people with various forms of dementia. Each person was aged 40-80 when the studies started, and they were followed from three to 36 years.

The reviewed studies included all forms of dementia, including Alzheimer's disease and vascular dementia, which is associated with high blood pressure and high cholesterol and can result from strokes.

"Our meta-analysis showed that obesity increased the relative risk of dementia, for both sexes, by an average of 42 percent when compared with normal weight," Wang says in a news release.

The researchers noted that obesity seemed to have a particularly profound influence on Alzheimer's disease and vascular dementia risk in those who developed the cognitive decline before age 60, or in studies with follow-up periods of more than 10 years. Risk also seemed to vary slightly depending on one's gender.

"Obesity was more likely to be a risk factor for women when it came to developing Alzheimer's disease and for men when it came to vascular dementia," says Wang.

The analysis also revealed that central obesity appeared to increase the risk of vascular dementia but not Alzheimer's disease. Central obesity refers to a buildup of fat around the midsection. Such dangerous belly fat has been linked to high cholesterol and a greater risk of heart attack.

Alzheimer's disease is a progressive brain disease and the most common cause of dementia in people aged 65 and older. According to the Alzheimer's Association, about 5 million people in the United States live with the condition. However, there are concerns that the number could greatly increase in coming years as America's baby boomers reach their golden years.

The study authors encourage healthier lifestyles to reduce obesity rates as a "promising strategy for preventing the progression of normal aging into Alzheimer's disease."

According to the National Institutes of Health, two-thirds of adults are overweight or obese.

Everything in moderation, right? 

Healthy Recipe: Celebrate Mother's Day with 'Mother Earth' Organic French Toast

Planning an organic Mother's Day brunch (or breakfast in bed) is a splendid way to honor motherhood. Show her that you've put some thought into making her day special, and that you value her health. Most items for this healthy recipe can be found at organic food markets, but don't sweat it if you can't find all organic ingredients - moms know it's the thought that counts!

8 inch-thick slices of high-quality, organic, multigrain bread
2 cups freshly squeezed organic orange juice
¼ cup sugar
6 eggs
3 Tbl. freshly grated orange zest
¼ tsp. vanilla extract
2 Tbl. Grand Marnier
1/2 cup half and half
Pinch salt

Sauce:

3 Tbl. unsalted butter (optional)
2 Tbl. orange marmalade
1 Tbl. Grand Marnier
Real maple syrup

In a bowl, whisk together the eggs, half-and-half, orange juice, zest, sugar, vanilla, Grand Marnier, and a pinch of salt. Place the bread slices in a 13×9x2-inch baking dish and pour the whisked mixture over the bread, turning after a half hour to coat both sides. Chill in the fridge overnight.

In the morning, preheat the oven to 400°F. Coat a large baking sheet with butter and arrange the bread slices on it, leaving a couple of inches between slices. Bake for five minutes on a middle rack, then rotate the pan and bake five more minutes. With a spatula, turn the slices over and bake five more minutes, then rotate the sheet and bake five more minutes.

While the bread is baking, make the sauce in a saucepan by cooking the butter, marmalade, and Grand Marnier over low heat until the butter melts and all is incorporated smoothly. Place two slices of the French toast on each.  Garnish with organic strawberries or other fruit.

Binge Eating & the College Woman

All binge eaters struggle with their weight, right? Wrong.

Studies show many binge eating college students appear to be at a healthy weight. So how do we know if we – or our college age daughters (and sons) – struggle with binge eating? And why do we care if it doesn’t make us fat? Our FitBriefing this month “Binge Eating & the College Woman” answers that question and more.

A brief excerpt:

Very different from the occasional overeating episode, which is part of normal eating, binge eating has psychological consequences also. People with binge eating disorder may also become depressed; research shows they report more problems with stress, trouble sleeping and more suicidal thoughts than people without eating disorders. Binge eaters often feel badly about themselves and isolate themselves to binge eat, missing work, school and social activities.

If you suspect you are a binge eater, or your daughter (or son) is one, seek help. It's not always about weight loss and it's not a problem to be ignored.

Diets Don't Work!

We've been saying it for over 36 years. Finally, the whole world is getting hip to this message (but not quite there yet). To show solidarity, join us in celebrating International No Diet Day today!

FOR IMMEDIATE RELEASE: THE ASDAH CELEBRATES INTERNATIONAL NO DIET DAY

"Are you putting your life on hold until you lose weight? On May 6, 2008, join the Association for Size Diversity and Health in celebration of International No Diet Day, a one-day moratorium on weight-loss dieting sponsored by an international coalition of health professionals, activists and community groups.

Now celebrated worldwide,  International No Diet Day originated in 1992 by Mary Evans Young, the director of a British activist group called Diet breakers.   INDD was established to challenge the cultural attitudes and values that contribute to chronic dieting, weight preoccupation, eating disorders, and size discrimination.

ASDAH is an international professional organization composed of individual and organizational members who are committed to the principles of Health At Every Size (HAES).   In line with INDD goals, the mission of the Association for Size Diversity and Health (ASDAH) is to promote education, research, and the provision of services which enhance health and well-being, and which are free from weight-based assumptions and weight discrimination."

“It is important to recognize that health and well-being are multi-dimensional and that they include physical, social, spiritual, occupational, emotional, and intellectual aspects,”  says ASDAH Board President Dana Schuster, “And perhaps most important, we need to recognize that people of all shapes and sizes deserve basic human rights, including the right to not be discriminated against.”

Join ASDAH for International Diet Day on May 6 and eat well, play well and give yourself a break from self-recrimination because of some arbitrary definition of perfection and beauty."

For more information visit the official INDD web site: http://www.largesse.net/INDD/

For more information on ASDAH, visit:  www.sizediversityandhealth.org

ASDAH’s Annual international conference is coming up in July 2008 and will be held at the LAX Marriott.  For more information visit www.sizediversityandhealth.org.

Tags: healthy eating , diets don't work , healthy lifestyles , ASADH .