The New York Times recently printed an article call "The Fat Trap" by Tara Parker-Pope. Perhaps it is a terrible thing for me to accuse Parker-Pope of inserting her own bias into her writing, because invariably I am about to do the same thing... Parker-Pope admitted that she has struggled both to lose weight and to keep it off. I believe, her struggle lead her to paint a bleak picture of the challenges of permanent, significant weight loss.
I would like to paint a rosier picture from my decade of weight-loss counseling. I have seen many men and women make permanent changes to their exercise and nutrition plans and accordingly, transform their bodies. I've seen the results in young, medium-aged and the elderly. I've watched people replace fat with lean, toned muscle. Here are some of the core principles these people have adopted into their lives:
1. Lose weight slowly (0.5 - 1lb per week).
2. Create awareness of what you eat and drink. Write it down, text yourself, whatever.
3. Preserve you muscles and build some new ones. Strength train at least twice a week.
4. Eat as soon as you wake up, then only thereafter when you feel hungry.
5. Get your beauty sleep. Research shows hunger hormones (ghrelin and leptin) can be out of control after just one night of sleep deprivation.
6. Manage your stress without reaching for a doughnut. This is a difficult one, but you'll be happier and healthier if you figure out some strategies (yoga, tai chi, deep breathing, going to your "happy place").
7. Get in touch with nature. Eat 2+ pieces of fruit AND 2+ cups vegetables every day.
8. Don't pig out. Eat small meals or snacks rather than the traditional breakfast, lunch and dinner.
9. Create bulk in your stomach. Eat plenty of fiber and drink lots of water. The combination is great for expanding food in your stomach and for feeling full longer.
10. Work with a Registered Dietitian. Take some pressure of losing weight off yourself and put it on a professional.
Good luck and happy losing!
Mark Thiesmeyer, MS, MPH, RD
mark@betterliving.biz
734-644-5483
Saturday, January 7, 2012
Sunday, July 10, 2011
Pizza may be the perfect snack!
I've been thinking a lot about snacking. When hospital patients experience trauma we recommend eating small frequent meals. It's gentle on digestion and provides a level energy through the day. Eating small, frequent snacks rather than big meals is also good for healthy individuals. One of my favorite small meals is a couple slices of homemade pizza. Here's my secret:
Build your pizza on these two products -
Build your pizza on these two products -
- Mama Mary's Gourmet 100% Whole Wheat Crust - it's thin crust so you can load up on toppings without losing your waistline!
- Muir Glen Organic Pizza Sauce - amazingly fresh and wonderful.
- Capers
- Sauteed mushrooms
- Baby spinach
- Sun-dried tomatoes
- Walnuts
- Artichoke hearts
- Tofu
- Chicken
- Broccoli
Sunday, May 15, 2011
Join the Community AND Improve Your Health
Do you know the acronym "CSA"? If you said, "Community Supported Agriculture" give yourself a pat on the back!
We have entered an era of very cheap produce, but it comes at a cost. Many industrial crops are doused with pesticides and herbicides to insure their growth. Such chemicals can remain on and even in the finished product. While the government does diligence in making sure these chemicals are not harmful in acute dosages, no one knows the health effect of them in low-dose over many decades.
Part of the benefit of a CSA is that you purchase a share of a local farm's bounty. You know where your produce (and even eggs) is/are produced. You can choose organic if you want to avoid pesticides, herbicides and chemical fertilizers. Furthermore, by buying from the farm down the street, you are not only supporting the local economy; you are also eating the produce that fights off the same pathogens and environmental challenges you do. Some experts believe this is a great way to fortify your body.
There are ample CSA's in Ann Arbor. You can find a list at http://www.ecovian.com/s/ann-arbor-mi/csa, but I would like to highlight one in particular. Green Things Farm is run by Nate Lada and Jill Sweetman, two recent graduates of the U-M. Nate and Jill are first-time farmers working with the Tilian Farm Development Center. The program is using Ann Arbor's Green Belt to help new farmers get started and break the cycle of small farms losing out to industrial farming. If you would like to buy into Nate and Jill's farm, visit them at http://greenthingsfarm.com/.
A CSA is a fantastic way to increase your vegetable consumption this summer. Share it with a friend or neighbor during the weeks that you are vacationing or overwhelmed by the bumper crop! In the end, a CSA is a great motivator to try some new vegetables, meet your local farmers and improve your health.
For my out-of-town readers, just google "CSA" and you'll get the one's local to you. Happy eating!
We have entered an era of very cheap produce, but it comes at a cost. Many industrial crops are doused with pesticides and herbicides to insure their growth. Such chemicals can remain on and even in the finished product. While the government does diligence in making sure these chemicals are not harmful in acute dosages, no one knows the health effect of them in low-dose over many decades.
Part of the benefit of a CSA is that you purchase a share of a local farm's bounty. You know where your produce (and even eggs) is/are produced. You can choose organic if you want to avoid pesticides, herbicides and chemical fertilizers. Furthermore, by buying from the farm down the street, you are not only supporting the local economy; you are also eating the produce that fights off the same pathogens and environmental challenges you do. Some experts believe this is a great way to fortify your body.
There are ample CSA's in Ann Arbor. You can find a list at http://www.ecovian.com/s/ann-arbor-mi/csa, but I would like to highlight one in particular. Green Things Farm is run by Nate Lada and Jill Sweetman, two recent graduates of the U-M. Nate and Jill are first-time farmers working with the Tilian Farm Development Center. The program is using Ann Arbor's Green Belt to help new farmers get started and break the cycle of small farms losing out to industrial farming. If you would like to buy into Nate and Jill's farm, visit them at http://greenthingsfarm.com/.
A CSA is a fantastic way to increase your vegetable consumption this summer. Share it with a friend or neighbor during the weeks that you are vacationing or overwhelmed by the bumper crop! In the end, a CSA is a great motivator to try some new vegetables, meet your local farmers and improve your health.
For my out-of-town readers, just google "CSA" and you'll get the one's local to you. Happy eating!
Friday, April 29, 2011
How much protein do we need?
Nothing gets my blood boiling more than reading overly generalized articles that misleads people into making poor food choices. Such was the case when I read the supporting study for a claim that older people need more protein because they don't make muscle as efficiently as younger people. The study looked at 11 older persons (65-69 years) versus 8 younger persons (28-32 years) and found after eating the equivalent protein of a half cup of cottage cheese, the elderly folks did not build as much muscle. However, the study looked only at people who did NOT exercise. We know that strength training builds muscle in elderly people. Why would they look at non-exercisers and make a generalization to all elderly people. Furthermore, how can you generalize to all senior citizens based on the results of 11 people?
If you have endured my rant this far, let me give you some practical information. The current recommendation for protein consumption for healthy people is 0.36-0.5 grams protein per pound you weigh. Therefore, a 160lb person should eat 58 to 80 grams/day. If you are overweight, adjust this number down by using your realistic goal weight.
What is that in food?
2 cups milk or soymilk - 16g
3oz turkey - 25g
3oz fish - 23g
1/2 cup cottage cheese - 15g
___________________________
TOTAL - 79g
What you should know
We need more research on the topic of protein intake and muscle building. It is true that sedentary older people lose muscle. However, strength training seems to reverse that without extra food intake. Many protein foods can be high in saturated fat which contributes to heart disease. When choosing protein for your diet look for lean cuts of meat, fish, nuts, and low-fat dairy. If you are really trying to build muscle try adding a low-sugar, whey protein smoothie to your normal plan.
*****************************************************************************
American J of Clinical Nutrition 82:1065, 2005.
http://heartspring.net/list_of_high_protein_foods.html
If you have endured my rant this far, let me give you some practical information. The current recommendation for protein consumption for healthy people is 0.36-0.5 grams protein per pound you weigh. Therefore, a 160lb person should eat 58 to 80 grams/day. If you are overweight, adjust this number down by using your realistic goal weight.
What is that in food?
2 cups milk or soymilk - 16g
3oz turkey - 25g
3oz fish - 23g
1/2 cup cottage cheese - 15g
___________________________
TOTAL - 79g
What you should know
We need more research on the topic of protein intake and muscle building. It is true that sedentary older people lose muscle. However, strength training seems to reverse that without extra food intake. Many protein foods can be high in saturated fat which contributes to heart disease. When choosing protein for your diet look for lean cuts of meat, fish, nuts, and low-fat dairy. If you are really trying to build muscle try adding a low-sugar, whey protein smoothie to your normal plan.
*****************************************************************************
American J of Clinical Nutrition 82:1065, 2005.
http://heartspring.net/list_of_high_protein_foods.html
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