Written by on 7/23/2014 12:00:00 PM
If you're the person who calls the meetings to order, consider hosting a walking meeting at your workplace. As an individual walker, many of us find it's a time to sort through problems and find creative solutions. But, can this be done as a group meeting at your workplace?
FeetFirst.org (based in Seattle, WA) and Everybody Walk are two public service programs that give you tips on how to add movement to your day, especially if it's full of sitting. They also offer tips for workplace and community walking experiences, which can apply to home-based workers and businesses of any size. Feetfirst.org suggests all types of meetings can be reinvented as walking meetings. See if your co-workers agree!
Benefits of walking meetings
Feet on the ground. Each participant is in a different part of the organization and can comment from different locations to share their "walk about" perspective regarding customer interactions, employee workflow, etc.
Thinking on your feet. Physical activity enhances problem solving.
Visual stimulation. Creativity is enhanced by physical activity that stimulates all the senses: sight, hearing, smells, etc.
Breaking down barriers. 1-on-1 talks are ideal for walking meetings. Breaking down the barrier of the desk and the chair. continue reading ...
Written by on 7/22/2014 8:00:00 AM
Men and women who are obese but not diabetic tend to have higher levels of fat in the blood after meals, negatively impacting heart health.
Recent medical studies found meals that include whey protein from milk and cheese can lower the amount of fatty acids in the blood and increase insulin. Not all types of protein produce this same effect. In a study of obese non-diabetic adults, each ate the same meal of soup and bread, plus one kind of protein-whey, gluten, casein (a type of milk protein), or cod.
The participants who had whey protein had lower levels of fatty acids in their blood and higher levels of amino acids to boost insulin levels. Their stomachs also emptied slower than the other participants. (ACS' Journal of Proteome Research, 2014)
Written by on 7/17/2014 8:00:00 AM
In a recent study, more than 10,000 American households were surveyed about family health obesity. Results indicate that family environment strongly influences children's health. Having obese parents, brothers and sisters is a risk factor for becoming obese yourself.
In households with one child and a parent who is obese, the child's risk is more than two times greater. These children are also less likely to engage in daily physical activity. Boys are more at risk than girls in these situations. In two-child families the risk jumps to nearly six times greater if the older brother or sister is obese. In two-plus child households, younger children are strongly influenced by a same-sex older sibling who is obese and their risk jumps to 11 times greater.
It should be noted that this study was a snapshot of one point in time. Mark Pachucki, the lead author on the study says more research is needed, "still our findings are consistent with research showing siblings tend to eat alike and have similar levels of physical activity." (American Journal of Preventive Medicine, 2014)
Written by on 7/15/2014 8:00:00 AM
According to the CDC, 90% of Americans consume excess sodium and inadequate potassium (CDC, MMMR, 2011). Have you seen this claim on foods you buy? "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Did you know that foods that bear this claim have to list potassium content on the food label? Good sources of potassium are bananas, no- fat yogurt, dried apricots, spinach, potatoes, sweet potatoes, and no-salt-added/low sodium canned beans (but not green beans). Look for this food claim on the box next time you're at the grocery store.
If you are already battling diabetes and/or hypertension, most likely you have a higher daily sodium intake than normal. An increase in daily sodium and decrease in potassium significantly impacts blood pressure. The hidden sodium in processed foods is a big culprit. A 2012 International Food Information Council survey of Americans found 6 out of 10 adults do or would reduce sodium in their diet, but most do it by shaking the salt shaker less frequently. For more information, read about the DASH eating plan, which is focused on a lower sodium diet. For more about DASH and nutrition information, visit www.choosemyplate.gov (JAND, 2014).
Written by on 7/11/2014 8:00:00 AM
By Gina Goodwin, RD, dietitian for Community Bariatric Services Hamilton. This is part 4 of our blog series on mindful eating.
During the May Lap-Band® support group meeting we talked about types of hunger. If you missed that meeting here are some highlights.
Eye hunger—We see billboards with food triggers or photos of food items on the restaurant menu. You can counteract that eye hunger by setting the menu aside and ordering not just what you want, but how you want it prepared. If you are at home, try serving your food on your best plates, and use a smaller plate so that the portion fills the plate. Make your meals beautiful and interesting by adding a garnish.
Nose hunger—The scents from a restaurant or kitchen may entice us to eat more than the recommended portion. The same sensation can take place at the movie theater when we walk in and smell the popcorn. Before you eat, take a moment to smell your food, recognize spices and flavors. Let these smells fill you up. continue reading ...
Written by on 7/10/2014 8:00:00 AM
The USDA has some helpful resources for eating healthy on a budget. Various news sources report that the costs are too high to eat healthy choice foods. Dietitians disagree. At www.choosemyplate.gov, "Healthy Eating on a Budget" gives consumers interactive tips on how to plan, purchase and prepare foods on a budget. Pay close attention to SNAP – the supplemental nutrition assistance program. In December 2013, the USDA reported that SNAP participants demonstrated that they are now eating healthier food choices than before starting the program.
According to nutrition specialists, it's not enough to be given a plan. You have to learn and educate yourself about healthy food choices.
- The first tip is to "create a grocery game plan," not just a list. Think about what you have on hand in your pantry or refrigerator, or foods at the back of your freezer that should be used. Then think about the meals for the upcoming days. The website has downloadable worksheets that help you organize your list for the grocery store.
- The next tip is to read the labels to make smarter choices. Select foods that are less in saturated fat, added sugar and sodium.
- Then take a look at the 10 Tips Nutrition Education Series that help your stretch your food dollar. These printable sheets include low-cost food options divided by food group. Hang them on your fridge or download the $.99 app.
- According to USDA nutritionists, the biggest myplate.gov myth is that only fresh fruits and vegetables count in the fruits and veggie group. Fruits can be canned, frozen, dried, 100% juice or fresh. The same is true for vegetables or 100% vegetable juice. Vegetables, however, are subdivided into dark green, starchy vegetables, red/orange vegetables, peas and beans.
Source: Journal of the Academy of Nutrition and Dietetics, June 2014
Written by on 7/8/2014 10:00:00 AM
My story really begins when I made the decision that I was ready. I know a lot of people think that their story begins when they think they are overweight all of their lives, but mine truly begins when I decided that I was ready. That one picture I saw...that one moment in my life when I said enough is enough, I can't do this anymore. I am truly unhappy with myself. I need to make a change.
In September 2012, I saw a picture of myself sitting with my fiancé on a rock jetty on the beach, smiling into a camera, looking terribly uncomfortable, trying to be happy on vacation. All I could think was that I was a beached whale.
When I started looking into my options for Lap-Band®, I really did not have any questions in my mind. I knew that I would have to get through the struggle with insurance. At this point, I had thrown around the ideas long enough. I had had friends that had thrown around the idea with me. I knew it was time for a drastic change and I needed to make the lifestyle changes that would change my life once and for all—no more diets, no more ups and downs. continue reading ...
Written by on 7/4/2014 8:00:00 AM
By Gina Goodwin, RD, dietitian for Community Bariatric Services Hamilton
During the summer, schedules at home are often different from the school year, including how we shop for snacks for the kids. All of a sudden, saltier and sweeter foods are making their way into the pantry. On your weight loss journey it’s tempting to reach for easier snacks and meals that require less effort to make and eat. After a long day of work, you may have "mom guilt" as you speed through the grocery aisles, spying your kids' favorites--like ice cream, sugary cereal and chips. You may even find yourself digging into these snacks.
This temptation is even greater if you have hit a plateau on your own weight loss goal. Combine that with the compromises we make to give our families healthy food choices and you have a recipe for frustration and confusion.
Summer snack tips
Here are some tips and food swaps that may help you this summer. continue reading ...
Written by on 6/30/2014 8:00:00 AM
By Gina Goodwin, RD, Community Bariatric Services Hamilton, Noblesville
There are more than 10,000 different types of foods and only a handful of foods that you should avoid with the Lap-Band®. That said, the Fourth of July holiday is around the corner. Here are healthy eating tips and recipes for this patriotic holiday.
The holiday shouldn't be about what you can't eat, but instead all the foods that you CAN eat. If you really want to enjoy the occasional taste of burgers, coleslaw, or ice cream you can. Whether you are planning a backyard barbecue or hillside picnic to watch the fireworks, plan ahead. continue reading ...
Written by on 6/27/2014 8:00:00 AM
By Gina Goodwin, RD, dietitian for Community Bariatric Services Hamilton, a Lap-Band provider in Noblesville, Indiana
Donald Altman, author of “The Art of the Inner Meal”, states “If you can learn to eat without shame and blame, it can open the door to the awareness of what you are feeling. If you are hungry and craving, just know that is present. If you are restricting, know that you are restricting.”
Eating and emotions
Most people who have struggled with obesity are accustomed to judging their food cravings or food choices. Emotions tend to get in the way and can interfere with making wise decisions. For example, you have a bad day at work and reach for comfort foods. This is eating based on emotions. Mindful eating is to observe, not judge the experience of eating. It’s important to explore new behaviors that may lead to the resolution of these emotions rather than turning to food.
Guilt is a powerful emotion. There will be ups and downs. Getting your feelings down on paper or entered into your mobile app will help you from obsessing. It’s like the weight of that decision is off your shoulders, and you can now refocus on your healthy goals. Never hesitate to call our office. Our staff is here to help you. continue reading ...