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Archive for November, 2015

5 sensible tips to keep from becoming an obesity statistic

Below is my blog for Huffington Post, “5 sensible tips to keep  from becoming an obesity statistic.”

You can also read it HERE.

We received bad news from the Center of Disease Control (CDC) about the current state of obesity in the United States (U.S.). Despite some improvements to our current food environment (soda consumption is down, food manufacturers are removing artificial ingredients), obesity is still on the rise. Compared to 2003 when just 32 percent of Americans were obese (defined as a body mass index greater than 30), the most recent data collected in 2014 reveals that 38 percent of the U.S. population is obese. These results come from the National Health and Nutrition Examination Survey (NANES), the largest federal health and dietary intake survey conducted by CDC.

The report also reveals a drastic health inequality between genders and ethnicities. About 38 percent of adult women were obese from 2011 to 2014 as compared with 34 percent of men. And obesity rates were highest among black and Hispanic women.

Clearly, our food environment remains to be challenging for many of us. We are surrounded by temptations, food is available 24-7, portion sizes are too big, we eat out, we don’t cook enough, and junk food is cheap and heavily advertised. These, and other factors, help to explain why we eat too much. And, on top of that, many of us don’t get enough exercise.

While lots more needs to be down on a policy level — subsidizing fruits and vegetables, capping oversize portions, taxing soda and junk food, and limiting food marketing to children — there are lots of things YOU can do to keep from becoming an obesity statistic.

Here are five sensible tips to get you started.

1. Don’t go hungry.

Eat regular meals and snacks. (And keep them healthy, of course.) By eating at regular intervals, we tend not to get too hungry which helps us resist temptations. As a practicing nutritionist, I advise my clients to pack healthy snacks such as an apple and a small bag of nuts or baby carrots and a single-serve hummus to keep hunger at bay.

2. Rightsize your portions.

I’ve been convinced for years that oversize food portions are one of the leading contributors to obesity. Large portions contain more calories than small portions and the more we are served, the more we eat! Practicing portion control is, in my opinion, one of the most important steps you can take to help you lose weight. Wrapping up leftovers, purchasing smaller sized snacks, and eating off of smaller plates are a few simple things you can do.

3. Fill half your plate with fruits and vegetables.

I like the advice of the U.S. Department of Health’s (USDA) ChooseMyPlate.gov which suggests that we fill up half of our plate with fruits and veggies. Not only are fruits and veggies healthy and low in calories, when we fill up on them, we tend to eat less of other less nutritious foods. I always suggest having a colorful plate!

4. Create a healthy kitchen environment.

Keeping a fruit bowl on the kitchen counter, making junk food invisible, and putting that box of cereal in the cupboard are a few things you can do to keep your kitchen healthier.Decluttering your kitchen counter and keeping healthy foods handy may even help to prevent weight gain.

5. Cook more.

When we cook more, we tend to make healthier food choices. A recent study found that cooking meals at home was associated with a slightly lower risk of developing type 2 diabetes. The researchers also found that in eight years of follow-up, those who ate more home-cooked meals had smaller weight gains and a lower risk of obesity.

We would love to hear healthy tips that have worked for you.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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5 Kitchen Tweaks That Could Lead to a Slimmer Waist

Here is my latest post for Huffington Post: “5 kitchen tweaks that could lead to a slimmer waist.”

You can also read it HERE.

“If you want to be skinny, do what skinny people do,” says Brian Wansink, director of the Cornell Food and Brand Lab and author of Slim by Design.

Dr. Wansink and colleagues recently conducted an interesting study on 300 kitchens in Syracuse, NY and found a correlation between participants’ weights and their kitchen counters. The researchers found that the “presence of fruit on the counter was associated with lower body mass index (BMI)… but the presence of foods such as candy, cereal, soft drinks, and dried fruit were associated with weight differences that ranged from 9.4 to 14.4 kg,” translating into roughly 20-30 pounds.

While such results found a correlation — as opposed to a cause and effect — between what is on your counter top and your weight, nonetheless, we can take away some useful pointers which may help us slim down.

As a nutritionist and author specializing in portion control and dieting, I believe that our environment is a huge factor affecting our eating habit. If we are served large food portions, we eat them. Similarly, if we leave candy lying around on our counter top, guess what? We will, most likely, eat it!

For the good news, how we set up our home environment, especially our kitchen can help us make healthier food choices. After all, as most of us know, leaving our food choices up to willpower is not the best idea.

Here are five simple things you can do to create a healthier kitchen environment. You may even lose a few pounds along the way.

1. Place a fruit bowl on your counter.

Keep fresh fruits handy. As Dr. Wansink’s study suggests, it’s a great idea to keep a fruit bowl on your kitchen counter.

2. Munch on baby carrots.

I’d also suggest keeping fresh vegetables in your refrigerator at arms reach. Baby carrots, celery, red peppers, you name it!

3. Put that box of cereal away!

If you love ready-to-eat cereal, aim for healthier whole grain varieties, and equally important, do not keep the cereal box sitting out on the kitchen counter. Put it away in the cupboard where you can’t see it. Seeing food, often translates into eating food!

4. Make junk food invisible.

Keep healthy food, including fruits and vegetables, in clear containers and unhealthy foods, such as candy and cookies, in opaque containers. As the saying goes, “out of sight, out of mind!”

5. Follow the rule of one.

Keep only one bag of candy and one type of cookies in your kitchen at a time. The more variety we have, the more we tend to eat. This is a great concept when trying to eat a more colorful assortment of fruits and vegetables. But when it comes to candy and junk food, I suggest not having too many choices around.

We would love to hear your kitchen makeover tricks.

For more strategies to avoid oversize portions, I offer tips here and here.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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