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Inspire, Inform & Educate
aPRIL 2011
Healthy Eating:
INSIDE
6
Edition
The Diet Guide
Seven Breakfasts Under 300 Calories Making breakfast is a daily habit you ward off weight gain by reducing hunger later in the day, jump-starting your day.
PAGE 6
How to diet when your friends dont. It’s tough to stick to a healthy eating plan when those around you are indulging and it’s even tougher when they’re bent on making sure you indulge too.
PAGE 15
MR. D-MARS & DR. TAMYRA COMEAUX
“Don’t dig MR. D-MARS & ??????????
5 Healthy Diner Meals
your grave with your own knife and fork.” ~ English Proverb
When eating at diners, consider the options on the menu and find the healthier meals when eating. These five diner meals seem indulgent but will not set you back in calories. PAGE 21
Congratulations on being Honored For Your Achievements
Preparing for Weight Loss It’s not easy to change bad habits. Before trying a new diet or revving up your exercise, make sure to prepare yourself. PAGE 23
Dr. Steven Aruba and Staff Hope Digestive Clinic of Houston
Dr. Richard Rees, D.P.M, P.A. Podiatric Medicine and Surgery
Dr. Regina M. Benjamin Surgeon General of the United States
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Publisher’s Message
Keith J. Davis, Sr. SR. PUBLISHER Keith J. Davis, Sr. VICE PRESIDENT Kevin Davis JR. PUBLISHER Keith J. Davis, Jr. EDITOR-IN-CHIEF DIRECTOR OF OPERATIONS Christopher P. Kirksey EDITING CONSULTANT ReShonda Tate-Billingsley ACCOUNTING MANAGER Eugenie Doualla
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. At d-mars.com this issue is dedicated to healthy eating. Thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work. Working together, we can succeed in making positive things happen.
CONTENTS Shape up for Summer with the Beta HCG Detox Diet.................................. 4
SENIOR ACCOUNT EXECUTIVE Mike Jones C.T. Foster
Seven Breakfast Under 300 Calories.................………………….………...... 6
PHOTOGRAPHY Grady Carter
Have You Been Screened?.............................................………...........…... 10
MARKETING CONSULTANT Johnny Ray Davis, Jr.
6 Magic Foods for Weight-Loss .........……………………………………..…. 13
MULTIMEDIA DIRECTOR Andrea Hennekes
How to Diet When Your Friends Don’t......................................................... 15
LAYOUT & GRAPHIC DESIGNERS Ghuzzala Malik (Faith) Michael J. Martinez
The Women Men Always Remember……………...........................….....…. 18
DISTRIBUTION Booker T. Davis, Jr. Johnny Ray Davis, Jr. Rockie Hayden
Preparing for Weight Loss...……………………......................................….. 23
CONTRIBUTING WRITERS Dr. Alison Scott Cuillier Dr. Tamyra Comeaux Dr. Ka-Ron Y. Wade Richard Rees, D.P.M., P.A. Beyonca Ellis
US Surgeon General Visits Houston............................................................. 7 The Importance of Preventative Foot Care................................................... 8 Bananas: The Ultimate Hunger Buster.….....................................................13 A Safe Jump-Start Cleanse..........…………….....................................……. 14 Your “What to Eat” Guide...…………………….............................…………. 16 5 Healthy Diner Meals.................................................................................. 21 Water is Essential: Here’s Why..................................................................... 22 Food + Joy = Health.................................................................................... 26 Weight Loss & Diet Myths ........................................................................... 27 Healthy Eating: Getting Started................................................................... 28 Avoid This Weight Loss Tip!.........….......................................................…. 29 5 Delicious Pasta Dinners............................................................................ 30 How to Prevent a Cavity 101....................................................................... 35
MR. D-MARS D-MARS.com Business Journal Tip of the Month “Take care of your body. It’s the only place you have to live.” - Jim Rohn
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7322 Southwest Fwy, Suite 806 Houston, Texas 77074 713-272-9511 . Phone 713-272-6364 . Fax 1-800-453-8752 . Toll Free www.d-mars.com
Shape up for Summer with the Beta HCG Detox Diet Spring is here and many of us are racing to the gym, starving ourselves and popping fat-burners to prepare our bodies for summer. Many of us began our weight loss regimen at the beginning of the year as we vowed to lose 50 pounds by the summer. If you’re having trouble reaching your goals and want a quick and easy way to lose weight, there is one thing that you should keep in mind: the pounds will not melt away as quickly as most products claim. The Beta HCG Detox Diet is a healthy alternative that is free from dangerous side effects, does not require shots, pre-packed food or surgery. Patients on the Beta HCG diet boast losing pounds and inches in 30 days. In order to maintain optimal health while dieting, you must use a safe product. My recommendation is to use a good quality, natural, herbal product to help safely burn fat, suppress your appetite and help your metabolism. As a medical professional, I’ve watched countless people undergo weight loss procedures such as gastric
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bypass and lap band surgeries. I must of insurance issues, fear of surgery or admit that I was impressed with the the inability to take extensive leave overall weight reduction. Although from work required during recovery.
of life. Some may be offended by the term obese; but the same risks apply to those who consider themselves “just
safe and effective, these methods are As an alternative to invasive medical not feasible for many people because procedures, The Beta HCG Detox Diet is one of several natural weight loss products available that will produce similar results. Before you can effectively lose weight you must understand what causes obesity. Obesity is influenced by a person’s genetics, dietary habits, activity level, cultural and social influences. To properly and successfully manage obesity, certain risk factors must be taken into account. The risks associated with obesity are stroke, infertility, sleep apnea, hypertension, diabetes mellitus and various cancers. All of these conditions can result in a reduced lifespan or decreased quality
a little overweight.” The Beta HCG Detox diet addresses these issues by reducing your body’s dependence on sugar and fat. It may also change your weight set point.
How Does the Beta HCG Detox Diet Work? The HCG Diet is a cream based product (not injections like most other programs) designed to be supervised by a physician. The active ingredient is HCG which is the same hormone that is secreted during pregnancy. When present in the body, HCG controls many metabolic functions. Our Beta HCG cream includes
not only the Beta HCG recommended in the protocol, but also additional supportive ingredients that aid in targeting fat removal and supports other organs (like the adrenal glands) during this time of rapid weight loss. This, combined with a low calorie diet, is an effective and safe means of weight loss. The concept of the program is based on the power of HCG to change a person’s metabolism. Combined with a special 500 calorie a day diet, HCG can force your body to utilize the stored fat in your body, thus losing weight rather rapidly.
Patients participating in the HCG Diet lose approximately one pound a day and can comfortable go about their daily activities. Because the HCG hormone makes the abnormal fat available, the body begins living off the fat that serves as a source of energy, just as
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food does. Patients are instructed to reduce their caloric intake to 500 calories per day. Under the effect of HCG, the overweight body is always able to obtain all the calories it needs from the abnormal fat deposits, regardless of whether it uses up 1500 or 4000 per day. Contrary to popular opinion, hunger is not noticed because 3,500 additional calories are consumed each day by the body. The HCG allows you to live to a far greater extent on the fat that you are losing than on what you consume. Normal fat reserves are healthy and tasty low calorie recipes not touched. In the meantime, skin re- that will make your journey easier. Like any diet, the HCG Diet utilizes strict protocol, but it is not strenuous or difficult to follow. If you are willing to commit to working the protocol and sticking with it, you will reap miraculous rewards. At Natural Women’s Care we are committed to assisting you in achieving your desired weight loss goal. Our experienced and trained staff will walk with you through your entire diet experience, offering initial counseling and subsequent monitoring during the duration of the diet. In addition to the Beta HCG Detox Diet, we also offer safe and healthy weight loss aides such mains tight, unlike other quick weight loss methods. In layman’s terms, the body will eat its own fat; your body will not consume its own fat if you supply it with more fat. In my book, Beta HCG Detox Diet; Lose pounds and inches in 30 Days; I have included
as Lipovite Injections and Vita Doc meal replacement shakes. Remember that you must take proper care of your body; it’s the only place that you have to live! For more information regarding the Beta HCG Detox Diet, please contact us and visit our website at: Dr. Tamyra Comeaux 11811 FM 1960 Suite 104 Houston, Texas 77065 Tel: (832) 237.4200 Fax: (832) 237.4263 Email:
info@naturalwomenscare.com www.naturalwomenscare.com
Con gra tula tion s Dr Com eaux for being one of our Health and Wellness Heroes
Seven Breakfasts
Under 300 Calories Rise-and-shine Recipes Making breakfast is a daily habit that helps you ward off weight gain by reducing hunger later in the day, jumpstarting your day with healthy choices, and giving you a boost of energy. Start your morning off with these seven low-cal and nutritious breakfast recipes.
Scrambled Egg Burritos Ready in 15 minutes, this Southwestern treat contains 15 grams of filling protein and a spicy kick. Ingredients: Eggs, low-fat milk, cilantro, butter, low-fat cheddar cheese, fat-free tortillas, tomatoes, chunky salsa
Calories: 259
Cornflake Crunch French Toast
Scrambled Eggs with Smoked Salmon, Spinach, and Chives
The cornflakes add a nice crunch to traditional French toast, and you can alter this recipe (use skim milk, low-calorie wheat bread) to make it lighter or more decadent.
This protein-packed wake-up call is full of heart-healthy good fats. And skipping cheese saves you 40 calories and 2 grams of saturated fat per serving!
Ingredients: Cornflakes, eggs, low-fat milk, vanilla extract, whole-wheat bread, butter, maple syrup, fresh fruit
Ingredients: Olive oil, eggs, smoked salmon, low-fat cream cheese, fresh spinach, whole-wheat English muffins, chives
Calories: 149 per piece
Calories: 210
Banana Corn Muffins These moist, sweet muffins go with almost anything and are a great way to use a ripe banana. Plus, bananas include resistant starch, which may ward off belly fat. Ingredients: Banana, reduced-fat milk, corn muffin mix, cooking spray
Calories: 199
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Start your morning off with these seven low-cal and nutritious breakfast recipes.
Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits...yum Dark chocolate and blueberries are both rich in heart-healthy antioxidants. Mix them together in this recipe and trigger even more heart-helping power. Ingredients: Blueberries, Greekstyle yogurt, dark-chocolate chips, oat granola, walnuts
US Surgeon General Visits Houston as the Links, Inc. Celebrate Sixty Years of Service
Calories: 265 est and largest volunteer service organizations, has 12,000 members of professional women of color in 274 chapters located in 42 states, the District of Columbia and the Commonwealth of the Bahamas, who contribute more than 500,000 documented hours of community service. For more information about The Houston Chapter of the Links, Inc., visit: www.linkshouston.com.
Ham and Cheese Scones Get the flavors of your favorite drive-thru breakfast with this lighter, savory scone. Use fat-free buttermilk, reduced-fat cheese, and low-sodium ham, and you can indulge guilt-free.
U.S. Surgeon General Regina M. Benjamin, M.D., MBA
Ingredients:All-purpose flour, baking powder, sugar, ground red pepper, butter, reduced-fat extra-sharp cheddar cheese, low-sodium ham, fat-free buttermilk, egg whites
Calories: 217
Oatmeal with Apples, Hazelnuts, and Flaxseed
Dr. Benjamin, presented the keynote address at the Houston Chapter of the Links, Inc. 60th Anniversary Celebration. Dr. Benjamin is the 18th Surgeon General of the United States. As America’s Doctor, she provides the public with the best scientific information available on how to improve their health and the health of the nation. She also oversees the operational command of 6,500 uniformed health officers who serve in locations around the world to promote, protect and advance the health of the American People.
This hearty breakfast if full of fiber, heart-healthy fats and calcium. But the Dr. Benjamin’s speech, titled combination of sweet and tart flavors “Making a Difference Through is the reason you’ll rise and shine each Prevention,” was presented during a morning. luncheon to more than 600 guests. Congresswoman Sheila Jackson Lee Ingredients: Hazelnuts, fat-free introduced Dr. Benjamin. milk, oats, Granny Smith apples, flaxseed, cinnamon, vanilla extract, brown The Houston Chapter of The sugar, slivered almonds Links, Inc., an affiliate of the national
Calories: 258
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Links, Inc. organization and the oldest chapter in Texas, was organized in 1951 by Dr. Thelma Patten Law, who was elected the first president. The Links, Inc., an international non-profit organization established in 1946 and one of the nation’s old-
Dr. Benjamin is Founder and Former CEO of the Bayou La Batre Rural Health Clinic in Alabama, former Associate Dean for Rural Health at the University of South Alabama College of Medicine in Mobile, and Past Chair of the Federation of State Medical Boards of the United States. In 1995, she was the first physician under age 40 and the first African-American woman to be elected to the American Medical Association Board of Trustees. She served as President of the American Medical Association Education and Research Foundation and Chair of the AMA Council on Ethical and Judicial Affairs (CEJA). In 2002 she became President of the Medical Association State of Alabama, making her the first African American female president of a State Medical Society in the United States. Dr. Benjamin is a member of the National Academy of Science’s Institute of Medicine, and a Fellow of the American Academy of Family Physicians. She was a Kellogg National Fellow and a Rockefeller Next Generation Leader. Some of her numerous board memberships include the Robert Wood Johnson Foundation, Kaiser Commission on Medicaid and the Uninsured, Catholic Health Association, and Morehouse School of Medicine.
The Importance of Preventative Foot Care
By Richard Rees, D.P.M., P.A. Contributing Writer
Peripheral Arterial Disease (PAD) corresponding increased risk of death. included on the diabetic foot exam Services Available: Peripheral arterial disease is a highly prevalent disease characterized by blockages in the arteries of the lower extremities. Individuals with PAD face a markedly increased risk of heart attack, stroke and death. The buildup of plaque is usually the result of hardening of the arteries, the same condition that leads to heart artery blockages and heart attack. PAD affects 8 to 12 million Americans, and one in every 5 people over the age of 70 has the disease. Advanced age, smoking, diabetes, high blood cholesterol, hypertension, physical inactivity and obesity are key risk factors. Less than half of the individuals with PAD know they have the disease and its
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that should be done once a year on every diabetic patient.
The most common signs of PAD are: • Fatigue, tiredness, or pain in your legs, thighs, or buttocks that occur What the Podiatrist Treats • All toe and foot problems from w hen walking, but decreases upon the ankle and below the ankle resting • Routine diabetic foot care as well • Foot or toe pain at rest that disas advanced foot problems rupts sleep • All foot and ankle problems • Skin wounds or ulcers on your feet • Fractures (broken bones) or toes that are slow to heal (or • Skin Problems including rashes that do not heal for 8 to 12 weeks) and growths • Nail Problems including ingrown Patients can be tested in my toenails and fungus office with a quick and painless Dop• Foot Deformities including pler exam of the two major foot arterbunions, hammertoes, flat feet ies. This will examine the blood flow • Heel Pain and other chronic foot rate and condition of the arterial walls pains (elasticity or rigidity). This test is also
• Diabetic shoes and inserts • Full range of foot and ankle braces • Custom foot supports • Digital X-rays • Referral to Physical Therapy • Computerized digital imaging for custom orthotic devices.
For more information contact
Richard Rees, D.P.M., P.A.
6565 West Loop South, Ste. 101 Bellaire, TX. 77401
713-987-7791
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Have You Been Screened? By Dr. Alison Scott Cuillier Contributing Writer Oral cancer is cancer that occurs in the oral cavity and or head and neck regions. It is a type of cancer often overlooked in the medical world, but it is estimated that approximately 35,000 people will be diagnosed with oral cancer in the U.S. this year, and approximately 8,000 will die. While some think this is a rare cancer, approximately 100 new individuals will be diagnosed with oral cancer each day in the US alone, and one person dies from oral cancer every hour of every day. Although the incidence rate of all other forms of cancer is on the decline, the incidence of oral cancer is on the rise. This is the fifth year in a row in which there has been an increase in the rate of occurrence of oral cancers, in 2007 there was a major jump of over 11% in that single year alone. These are alarming numbers. Until recently, tobacco use was the single biggest risk factor responsible for oral cancers, and most oral cancers occurred in individuals 45 years of age and older. However, over the past decade, there has been a rising incidence of oral cancer in individuals under the age of 40 and have largely been attributed to infection with HPV. There are two distinct pathways by which most people obtain oral cancer. One is through the use of tobacco and alcohol, a long term historic problem and cause, and the other is through exposure to the HPV-16 virus (human papilloma virus version 16), the same virus which is responsible for the vast majority of cervical cancers in women. When found at early stages of development, oral cancers have an 80 to 90 % survival rate. Unfortunately at
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this time, the majority is found as late stage cancers, and this accounts for the very high death rate of about 45% at five years post diagnosis. Late stage diagnosis is not occurring because most of these cancers are hard to discover, it is because of a lack of public awareness coupled with the lack of a national program that promotes regular screenings. Regular screening would yield early detection by medical and dental professionals. Some of the early signs and symptoms of oral cancer are the following: • Sores that bleed easily or don’t heal within 14 days • Color or texture changes in your mouth • Unexplained pain or tenderness, difficulty chewing, swallowing, or speaking. Everyone should consider getting screened. This is particularly true if you’re over 45, a smoker, a heavy drinker, have been diagnosed with the human papilloma virus, and/or someone who doesn’t go for regular dental care. If nothing else, it’s never a bad idea to get regular dental checkups. You’d be amazed at how closely oral health is linked to the rest of your well-being. Some might ask what does an oral cancer screening consist of and may wonder whether or not it is a painful procedure. The answer is no. The procedure is not painful and consists of your dental professional performing a clinical and visual exam where he or she looks and feels for any “lumps or bumps” or abnormalities in your oral cavity and head and neck region. In addition to the visual exam which provides very limited clues, we at Lasting Impressions Dental Group explore your oral cavity with an ultraviolet light specifically designed to detect suspicious areas. Lasting Impressions Dental Group, care about your over all health. April is Oral Cancer Awareness Month and in an effort to promote a healthier you, we are offering oral cancer screenings for $25, a service valued at $55. Book your reservation for your oral cancer screening today!
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Bananas :
The Ultimate Hunger Buster
Slimming Superfood Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills you up and helps to boost your metabolism. Slightly under ripe medium-sized bananas have 12.5 grams of RS—more than most other foods. Ripe bananas give you 4.7 grams of RS, still enough to keep hunger pangs away. Check out these tasty ways to use wonder food.
Banana Salsa
Coffee and Banana Smoothie
Make a quick salsa with 2 diced Place 1 sliced peeled banana, 1 cup peeled bananas, 2 tablespoons minced red onion, 1 tablespoon minced ci- 1% low-fat milk, 1/2 cup cold black lantro, 1 teaspoon minced serrano or coffee, 2 teaspoons sugar, and 1/2 cup jalepeno pepper, juice of 1 lime, and ice in a blender. Blend until smooth. brown sugar and salt to taste. Use it to top fish or pork tacos, jerk chicken, or jerk pork.
6
Magic Foods for Weight-Loss
Banana “Ice Cream” Peel, slice, and freeze 1 small banana. Place frozen banana pieces in a blender with 3 tablespoons 1% lowfat milk; blend until thick. Top with 1 tablespoon of chopped walnuts
These great ingredients not only boost flavor—they’ll help you lose stomach paunch, too!
1 Ginger
contains healthy compounds (gingerols) that ease stomach
bloat.
2 Parsley
is a natural diuretic that keeps water retention in check. En joy the fresh, herbal flavor it adds to lunches and dinners.
Broiled Bananas
Tropical Fruit Salad Make a fruit salad with 1 sliced peeled banana, 1 sliced peeled kiwi, and 1/2 diced peeled ripe mango. Squirt juice of 1/4 lime over the salad. aPRIL 2011
Slice 1 peeled banana in half lengthwise. Put banana pieces, cut sides up, on a rimmed baking sheet. Sprinkle the banana pieces with 1 teaspoon brown sugar, and broil on high until the sugar bubbles and the bananas brown (about 2–3 minutes). After broiling, sprinkle with cinnamon or drizzle with 1 teaspoon rum for an extra-special treat.
3 Peppermint
delivers a compound called menthol, which relaxes the intestines and keeps your stomach from pooching.
4 Pineapple
not only adds juicy sweetness to your meals but also con tains bromelain, a digestive enzyme that helps break down food to reduce bloating.
5 Sea salt
has a cleaner taste than regular table salt, so you can use less to flavor your food—and that means less water retention and puffiness.
6 Yogurt
boasts good bacteria (probiotics), which help you stay regular. It may cut gas and bloating, too.
A Safe Jump-Start Cleanse Retain Your Diet
Pantry Purge
Retain Your Diet
This detox plan from Marissa Lippert, RD, is just the thing to trip your body’s fat-burning switch. “It helps get your metabolism moving again,” she says.
Just follow this plan for three to seven days.
Go Whole
It’ll be much easier to have a successful reboot if you’re not staring down three bags of cookies. Get rid of all the junk that has crept into the pantry. “Indulgences should be really worthwhile and thoughtful,” Lippert said. “Not stuff you mindlessly munch on.”
Cut Booze Retain Your Diet
To boost your metabolism, focus on eating simple whole food (fresh fruits and veggies, raw salads, lean protein, and nutrient-rich whole grains).
Here’s a sample menu: 1/2 of a grapefruit and 1 cup cooked oatmeal for breakfast, a grilled chicken salad for lunch, poached salmon with 1/2 cup of quinoa and your favorite veggie for dinner, and two snacks of either fresh veggies with hummus or unsalted nuts.
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Nix refined sugars and flours, too. The more you take in of these empty calories, the more your body may start to crave them—plus they leave you feeling hungry, encouraging you to eat more.
Bonus: Kicking these to the curb will help detox your system and release excess water weight.
How to Diet When Your Friends Don’t
It’s tough to stick to a healthy eating plan when those around you are indulging and it’s even tougher when they’re bent on making sure you indulge, too. But don’t stress it. These eight tricks will help you stay on track without alienating the not-so-healthy eaters in your life. Who knows, you may even inspire them to join your cause.
1. Trade a Slice for a Bite. Indulgence loves company, so count on a guilt trip if you pass on a temptation your friends gave in to. Make it easy on yourself, then: Pick up your fork and have a small piece of whatever is being served. If you say, “I’m stuffed, but this looks so delicious I can’t pass up a bite,” you’ll avoid peer pressure by turning the situation around—you’re indulging, not depriving yourself. And you won’t make your friends feel bad by rebuffing their generosity. Besides, one bite of dessert won’t make a dent in your diet.
2. Create a Diversion. Can’t enjoy a bite without whetting your appetite for the whole cake? You needn’t explain why you’re skipping dessert—just divert attention from your pass. As the serving dish goes around, strike up an amusing conversation or excuse yourself to make a phone call. Better yet, bring along a bag of almonds and say you’re craving a handful of those instead. Again, you’ll put others at ease by having a treat along with them. By creating a distraction, you’ll fare better, too:. According to 2005 University of Toronto study, making a fuss over food restraint often intensifies cravings, which can lead to overeating.
3. Help Yourself. You can always stick to your healthy eating series while having what others have simply set your portions. Fill half your plate with fruits or vegetables, one quarter of meat or protein, and a quarter with starches such as potatoes or bread. Bonus if you can exaPRIL 2011
change for starchy foods, whole grain pasta, rice or bread. If you cannot prepare your own plate, there is nothing wrong with asking the server for small portions. Ultimately, however, it might be better to stray from your diet once to offend the host by eating nothing more than a turkey dry shave and a spoonful of peas.
4. Watch Your Pace. In group settings, it is easy to get caught up in a frenzy of eating, others unconsciously corresponding plate-toplate. You can prevent stuff by completing a little ahead, trainer Mark Verstegen, director of performance for the Association of NFL players and founder of Core Performance said. “Make sure you get hydrated and a small snack like a handful of almonds or a banana with peanut butter, so you are not [that] hunger,” he said. Watch out for drinks, too. Cocktails can pack up to 500 calories per glass, “says Verstegen. At the bar, drinking slowly or between other beverages high in calories and water. If your friends catch you empty-handed when they drink, they will probably for another round.
5. Praise Healthy Dishes. You may think you are a polite guest by saying you wish you could have some of that creamy artichoke dip. But it is better to leave food sabotaging the conversation. It can make the cook feel poorly prepared food for her guests cannot eat. Instead, your attention turns to the fresh fruit salad or presentation of a dish low in fat. By treating healthier items such as indulgences, the host may be more likely to impose them or you unless you let it slip away when it’s time for dessert.
6. Share Your Feed Details Respectfully. It feels good from the start to eat more healthily and naturally you want to share with others. But if your friends are not able to evaluate their eating habits, causing them to avoid foods
loaded with fat, salt and sugar might feel like an ambush. Blithely waving away food with an “I do not eat that garbage,” or “Do you know what’s in it?” might actually increase its efforts to influence you. If you do not want to be harassed about your food choices, do not do the same to your friend’s eating habits. Wait until they express an interest in your diet. Then humbly share the details.
7. An Activity Schedule. Do not let food be the centerpiece of a social gathering. Meetings are often focused on food, and if you’re distracted, nervous, or just bask in how much you enjoy yourself, you probably won.
Taking a walk after dinner is good way to divert attention from the table. And you can bypass the dessert dilemma altogether.
8. Prepare to be Firm. If you are used to breaking down when the pressured by your friends, make sure you do not send mixed messages. Come prepared with a game plan that sets in your mind what you eat and how you will respond to temptation. In this way, they will not interpret your hesitation as a benchmark to push the chips and dip your way. It is also helpful to guard against common saboteurs, including sleep deprivation, stress, and the proximity of unhealthy food options.
Your “What to Eat” Guide
Your metabolism will be transformed into a round-the-clock fatincinerating machine with the flexible guidelines below. “This plan focuses on resistant starches and healthy monounsaturated fats to keep you feeling energized and satisfied all day long,” diet expert Marissa Lippert, RD, said. By loading up on the right (delicious) food, you’ll be getting fuel your body will use rather than store as fat. “You’ll lose weight, blast fat, and actually enjoy what you’re eating without feeling like you’re on a ‘diet,’” Lippert said. What’s more, the frequent, wellbalanced meals and snacks will keep you constantly satisfied and give you more energy.
Feel the Burn
Fill up fast on slow-burning, super satiating resistant starches like black beans, oatmeal, barely ripe bananas, lentils, and multigrain breads. This type of starch resists immediate digestion, passing slowly through your body to keep you feeling full for a longer period of time. Plus, it helps your body burn more fat and can even fight disease.Aim for four to six servings per day.
Don’t Fear Fat
MUFAs (a.k.a. monounsaturated fatty acids) help you lose belly fat naturally, studies show. These healthy fats also reduce inflammation, which can keep weight gain at bay and even help lower cholesterol and disease risks. Some good sources: avocado, olive and canola oils, sunflower seeds, salmon, and nuts. Keep in mind that a little goes a long way when it comes to calorie-dense MUFAs, so aim for two to three servings per day; visit Health.com/fgw for serving sizes and a complete list.
Balance Every Meal
For maximum fullness and energy, make sure you get some lean protein, a resistant starch or other fiber-rich carbohydrate, a little healthy fat, and, of course, fruits and/or veggies at every meal.
Make Friends with Fiber
Fill up fast, improve your digestion, and lower your overall calorie intake with a variety of high-fiber foods. Shoot for 25 to 35 grams of fiber per day from foods like fruits and vegetables, sweet potatoes, and whole-grain pastas and cereals.
Pack in Some Protein
Work one serving of lean protein (think chicken breast, salmon, beans, cottage cheese, an egg) into each meal to help you feel full, keep your metabolism fired up, and build lean muscle mass (that will help you burn even more calories!).
Know Your Portions
Take a look at your plate before diving in. You should see one-half vegetables, one-fourth resistant starches and/ or healthy carbs, and one-fourth lean protein.
Get Back to Basics
Zone in on items that have three to five ingredients or less when you hit the market. Highly processed foods don’t Eat Like Clockwork satisfy you as well as whole, fresh foods, Aim to have a meal or small snack Lippert says. Smart strategy: Shop the every three to four hours to keep your outer perimeter of the store first when metabolism revved up and those calo- filling up your grocery cart. ries and excess fat stores burning off. The goal is 1,400 to 1,600 total daily Write it Down! calories, broken down this way: Keeping a food diary helps you Breakfast, 300 calories drop pounds, studies show. Just seeing Lunch, 400 to 450 calories portion sizes, hunger patterns, and maDinner, 450 to 500 calories jor successes can help you avoid noshing Two snacks, 100 to 200 calories too much and stay motivated to lose. aPRIL 2011
What Is A Serving?
One serving of fruits and vegetables should fit within the palm of your hand — it’s a lot smaller than most people think
The palm of your hand is an easy way to think about serving sizes and to see how doable it is to eat 5 to 9 A Day, everyday.
If you measure it out, one serving is: A small glass of 100% fruit or vegetable juice (3/4 cup or 6 oz) A medium-size piece of fruit (an orange, small banana, medium-size apple) One cup of raw salad greens 1/2 cup of cooked vegetables 1/2 cup of cut-up fruit or vegetables 1/4 cup of dried fruit 1/2 cup of cooked beans or peas
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THE WOMEN MEN ALWAYS REMEMBER
By Beyonca Ellis Contributing Writer
W
hat makes a woman linger longer in the hearts of men? This is an everlasting question. There are many happily married men out there but there is still that one woman, buried alive, inside his heart. He hardly calls her but he knows she is there willing and ready with
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just one phone call. What is it in her that won’t go away? Is it the way she looks, the way she talks, the way she walks, the way she cooks, the way she dances, the way she exhibits sexual feelings of warmth and affection, the way she never uses crude language and gestures about you or most important - the way she dresses – TO KILL? What is it??? One thing can be eliminated and that is, no man wants, in the depth of his heart, a sickly woman. May I quickly say that no woman wants a sickly man either.This is where CITY CLINICAL LAB comes in. Maintaining good health through early detection is one sure way to nourish good friendship. For women, vaginal infection has health risks because most women think that any vaginal infection is a yeast infection. Symptoms like itching, stinking odor, painful urination, etc. come and go. Instead of doing lab work to deter-
mine the cause, they resort to over-thecounter medications that could result in gynecological problems along the way. For men over 40 or 50 years age, the prostate gland is enlarged. The symptoms are waking up at night to urinate, decrease in the force of the stream of urine, slightly painful urination, etc. Unfortunately, the prostate is the common site of cancer in men due to the natural process of aging. A lab test – 20 to 25 dollars guards against complications of an enlarged prostate or high cholesterol or glucose. If you took your car to a mechanic, by just using the dip stick to check the oil, the mechanic can tell the wear and tear of your car. In the same way, a simple urine test – 3 to 5 dollars – can tell about the wear and tear of your body by providing you with valuable information about many of your body’s major metabolic functions. Some lab tests may come out normal and some may come out
abnormal. A normal result is as important as an abnormal result. A normal test result does not mean that the test was not necessary. When a result is normal, it helps you to rule out disease. Your own result is the best BASELINE for monitoring any change that takes place in the future. Our Phlebotomists will come to you in your office or in the comfort of your home to get a sample of blood, urine, stool or culture swab with just a phone call. All lab work for male or female is confidential. No “if ” or “but”. City Clinical Lab wants you to seek medical attention on a consistent basis. Our goal is to help you and your Physician make a thoughtful decision about your precious possession - your health. By the way, City Clinical Lab caters to most Home Health Agencies. If a Home Health receives a patient’s requisition from a Doctor to do lab work, City Clinical Lab will meet and exceed customer expectation by providing Phlebotomy service free of charge even at the patient’s home, run the test and fax the results to the Home Health and to the Doctor. In any everlasting love, health issues are of great concern. For more information please call Anthony Sanami (713) 772-9994 or (832) 677-8401.
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5 Healthy Diner Meals Weighing the Options Diner food is great! There’s nothing like a hearty breakfast to get your day going; but traditional diner food—heavy omelets, greasy bacon, huge servings— often get a bad rap. When eating at diners, consider the options on the menu and find the healthier meals when eating. These five diner meals seem indulgent but won’t set you back in calories.
Egg & Cheese Sandwich on an English Muffin The diner egg sandwich is all about portion control. Because most egg sandwiches are made with one egg and a slice of cheese, it’s tough to oversize them, meaning you consume fewer calories when you have one. Ordering it on an English muffin rather than a roll or a bagel cuts down on some of the carbs. If it’s available, ask for the whole-wheat variety to add in some filling fiber. A fruit
Egg-white Omelet with Veggies As long as it isn’t supersized, an egg-white omelet made with lots of veggies is a great bet for a healthy diner meal. Usually, diner omelets are loaded with gooey cheese, so ask for “light” cheese or nix it all together.
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Two Eggs with Toast Protein, fiber, and healthy carbs, all on one plate! This is a relatively low-calorie meal, as long as you hold the home fries. A big serving of greasy home fries easily adds 200 calories or more to my meal. You can further reduce calories by asking for a poached egg and unbuttered toast.
Grilled Cheese Grilled bread and cheese doesn’t usually equal too many calories. Ask for light butter on the bread so your sandwich isn’t dripping in it. Another option is pairing half of a grilled cheese sandwich with a cup of soup. You can also pick a soup packed with veggies to help get full without adding many calories.
Bacon, Lettuce and Tomato Sandwich As long as it doesn’t have a ton of bacon, a BLT sandwich is a relatively low-cal option for a healthy diner lunch. The sandwich is just bread, bacon, lettuce, tomato, and mayo. You can also save a few calories by holding the mayo, or swap regular bacon for turkey bacon to cut down on fat.
Water Is Essential: Here’s Why Just when you thought it was safe to forget about water, here comes more… Water is a fundamental part of our lives. It is easy to forget how we completely depend on it. Human survival is dependent on water -- water has been ranked by experts as second only to oxygen as essential for life. The average adult body is 55 to 75% water. 2/3 of your body weight is water (40 to 50 quarts). A human embryo is more than 80% water. A newborn baby is 74% water. Everyday your body must replace 2 1/2 quarts of water. The water you drink literally becomes you! Since such a large percentage of our bodies is water, water must obviously figure heavily in how our bodies function. We need lots of fresh water to stay healthy. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. This “body water” also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage. Conversely, lack of water (dehydration) can be the cause of many ailments. Chronic dehydration may cause certain problems for the body, including hypertension, asthma, allergies, and migraine headaches. Every process in our body occurs in a water medium. We can exist without food for two months or more, but we can only survive for a few days without water. Most people don’t drink enough water. The body responds to this water deficiency in a variety of ways, which we frequently see as illnesses. Ongoing dehydration may cause actual disease as the body struggles to maintain itself with insufficient water. Although water covers more than 70% of the Earth’s surface, only 1% of the Earth’s water is available as a source of drinking water. Unfortunately, Americans are finding that our limited supplies are often polluted with contaminants.
Metabolism Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system. The proteins & enzymes of the body function more efficiently in solutions of lower viscosity. Water is the solvent of the aPRIL 2011
body & it regulates all functions, in- lose 1/2 cup to 1 cup a day from cluding the activity of everything it dis- the soles of our feet. Another 2 to 4 cups is lost from breathing. Persolves & circulates. spiration accounts for another 2 Water and Weight Loss cups. Another 3 pints (6 cups) are Among its other benefits, water lost in urine. The body’s signals of plays a major part in weight loss. Since dehydration are frequently joint water contains no calories, it can serve pain, stomach pain & ulcers, back as an appetite suppressant, and helps the pain, low energy, mental confubody metabolize stored fat; it may possi- sion & disorientation. Numerous bly be one of the most significant factors disease symptoms respond to increased water intake. in losing weight. Make no mistake about it: water is the single most important nutrient you ingest every day. It’s fat -free, cholesterol-free, low in sodium, and completely without calories.” Also, drinking more water helps to reduce water retention by stimulating your kidneys. Studies have recommended that if you are overweight according to average height and weight comparison charts, you should add one glass of water to your daily requirement (of eight glasses) for every 25 pounds over your recommended weight. Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency & organ function, increased toxicity, joint & muscle soreness, & water retention. Water works to keep muscles and skin toned.
Digestive System The digestion of solid foods depends on the presence of copious amounts of water. Acids & enzymes in the stomach break the food down into a homogenized fluid state which can pass into the intestine for the next phase of digestion. An “acid stomach” will respond to hydration. Constipation is a frequent symptom of dehydration. Increased water, along with increased fiber, will usually totally eliminate a problem. Gastritis, duodenitis, pain from ulcers (as long as the ulcer is not perforated), & heartburn all decrease with increased water intake. Water eliminates toxins & waste from the body.
Dehydration When the body is dehydrated, a form of rationing & distribution goes into play to ration the available water. Since the body has no reserve system, it operates a priority distribution system for the amount that has been made available by intake. Adults lose nearly 6 pints (12 cups) of water every day. We
become fully apparent until our bodies are fully hydrated. When we are getting sufficient water, we’re often thirsty.
The Thirst Reflex The “dry mouth” signal is the last outward sign of extreme dehydration. As our bodies try to adjust to being deprived of water, our thirst mechanism becomes disabled. The only time we receive the “dry mouth” signal is as the last outward sign of extreme dehydration. In addition, the thirst sensation gradually decreases with age. The result is increasing dehydration. As we start to give our bodies more water, the thirst mechanism begins to work again, but doesn’t
Breathing We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling. Asthma is frequently relieved when water intake is increased. Histamine plays a key role in regulating the way the body uses & distributes water & helps control the body.
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Preparing for Weight Loss It’s not easy to change bad habits. Before trying a new diet or revving up your exercise, make sure to prepare yourself. Start by talking to your doctor, in using the following guidelines. When Heather Lemanski decided it was time to lose some of her 210 pounds, she knew she needed to prepare herself and start slow. “I allowed myself to eat whatever I wanted but stayed around 2,000 calories a day,” she told Health magazine in June 2008. Setting a simple but specific goal paid off; she lost three pounds in the first week. Motivated by her initial loss to stick to the plan, Heather eventually cut her calories to 1,800 a day and built up her exercise routine. After a year of hard work, she lost 75 pounds. It’s not easy to change bad habits. Before trying a new diet or revving up your exercise, make sure to prepare yourself. Follow these three guidelines to get ready to lose:
Pay Your Doctor a Visit Being overweight or obese can cause a variety of diseases and conditions, including high cholesterol, high blood pressure, and type 2 diabetes. Before you hit the gym or start cutting calories, have your doctor check your blood pressure and blood cholesterol, triglycerides, and blood sugar levels. He or she will be able to ensure you are ready to start a weight-loss program and may be able to offer tips for easing into a workout regimen. If you have heart problems, a family history of cardiovascular disease, or any joint problems, be sure to ask your doctor if there is any additional testing you may want to consider before beginning an exercise program. Also, mention any medications you’re taking, as some of them, including antipsychotics, may hinder your ability to lose weight.
Think Like You’re Thin Unfortunately, many diets—except for Weight Watchers—don’t offer research that proves they actually work at helping people shed pounds and keep them off, according to a review published in the Annals of Internal Medicine in 2005. So, instead of focusing solely on weight loss, try to set goals to improve your overall health. Becoming active and eating healthier aPRIL 2011
are two easy ways to start. Remember that heredity plays a role in your body type and your weight. Comparing yourself to your rail-thin sister won’t help you lose weight or improve your confidence. Using measures other than weight or clothing size (like not losing your breath when you walk up a flight of stairs) to track your progress may be more motivating. Get more ideas with our “Think-It-Off ” Guide.
Set Goals you Can Reach Focus on small, attainable goals that will lead to long-term healthy changes. If you set hard-to-reach goals, failing to achieve them can lead to slipping back into your old habits.
Tips for Setting Goals: • Write ‘em down. Start a food and exercise journal, and be sure to include a list of goals. As you achieve them, be sure to cross them off and add new ones. • Make your goals specific. Saying you want to “lose weight” won’t keep your hand out of the cookie jar. Make a plan to lose two pounds a week or run a mile without stopping by the end of the month. • Take things one step at a time. Small, incremental goals are easier to meet. • Focus on overall health. For every weight-loss goal you set (lose 20 pounds, take two inches off your waist), make one for your overall health. Examples include eating fresh food at every meal, lowering your cholesterol, or walking an extra five minutes each day. • Plan for setbacks. When changing behavior, slip-ups are inevitable. Identify potential roadblocks—a friend’s dinner party—and make a plan for staying motivated when these happen.
Tips for Setting Activity Goals: • Schedule physical activity. Just like you would with any other activity, block out time on your calendar to engage in some sort of exercise. Don’t worry if you’re busy; just break up your cardio into 10 or 15 minute segments. • Get a pedometer. Knowing exact-
ly how many steps you take each day can motivate you to be more physically active. Write down your daily step count on a calendar to track your progress, and set incremental goals each week. • Think outside the gym. Getting exercise can be as simple as walking to the printer every time you print a page, parking your car at the far end of the parking lot, or doing jumping jacks during commercial breaks of your favorite television show.
Tips for Setting Healthy Eating Goals: • Fill up on high-density, low-calorie foods. An easy way is to fill your plate half-full of vegetables, one-quarter full of protein, and
one-quarter full of carbohydrates, preferably whole grains. You’ll still have a full plate of food, but you’ll be filling up on veggies—not french fries or onion rings. • Throw Out the “Don’t Eat” List. Instead of depriving yourself of your favorite foods, try to make lighter versions. If you love hamburgers and french fries, try to make a turkey burger and baked sweet potato wedges. It may not taste exactly the same, but you’ll be getting the same flavors for fewer calories.
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Our Hea lth a n d Welln ess Heroes Dr. Heather Brown
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Kim Roxie
Dr. Allison Scott Cuillier
Dr. Ka-Ron Y. Wade
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FOOD + JOY = HEALTH By National Nutrition Council, Norway
“The scientific truth may be put Healthy Grocery List quite briefly; eat moderately, having an Fresh Vegetables – lettuce, other ordinary mixed diet, and don’t worry.” greens, cucumbers, carrots, asparagus, – Robert Hutchison zucchini, radishes, tomatoes, green Maintaining a healthy diet is essen- beans, onions, green onions, peppers, tial to your overall composure and well- cauliflower, broccoli, peas celery, potabeing. Health is the general makeup of toes, corn, sweet potatoes, squash and a person in all aspects. The condition of other vegetables Fresh Fruits - bananas, apples, orbeing physically, mentally, and socially balanced, with a daily intake of nutri- anges, pears, peaches, nectarines, grapetion, can lead to a habitually healthy fruit, berries and other fruits Frozen Foods - green beans, peas, lifestyle. mixed vegetables, carrots, chicken Suggested Healthy Foods breasts, fruit juice bars, blueberries, Corn, Fish Fillets, Onions, Vegetarian • Fresh vegetables and fruits Burgers and Shrimp • Lean turkey and chicken Canned Foods - black beans, to• Dried fruits and healthy snacks, in- matoes, marinara sauce, tuna, salmon, cluding nuts pinto beans, white beans, pineapples • Whole grain breads and pasta and other canned foods • Healthy cooking oils (Canola and Meats - lean hamburger, pork olive oils) chops, steaks, fish, shell fish, chicken, • Cold water fish turkey, ham other • Low fat or soy milk and beverage Grains and Cereals - whole grain
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bread, pasta, cereal and oatmeal Beverages - 100% fruit juice, sparkling water, tomato juice and herb tea Dairy and Eggs - low fat sour cream, milk, cheddar cheese, butter, cream cheese, colby cheese, mozzarella cheese and yougurt Miscellaneous Items - herbs and spices, sesame oil, low fat dressings, mustard, low fat mayonnaise, honey, low sodium soy sauce, walnuts, pumpkin seeds, mixed nuts, almonds, pecans, flax seeds, olive oil, walnut oil and garlic
Healthy Dietary Practices Dietary practices vary throughout the world depending upon the culture, society, environment and behavioral practices. However, there are similar nutrition recommendations that are shared throughout the world. 1. Eating a variety of foods can ensure mixed vitamin intake and minerals.
2. Eating is more than just nourishment. Enjoy your food! This is an opportunity for family time. 3. Moderate salt and sugar intake. 4. Moderate fat intake. 5. Recognize the importance of healthy body weight. Our bodies use food for growth and daily activities. When planning a healthy diet, utilize nutrition tips that work best for you. Start slow. Don’t be overly consumed with being so strict on yourself with sticking to goals that are designed for others. Make healthier food choices and gradually make changes to your eating habits. Visible improvements to your dietary practices will not be seen overnight. Apply consistency. As your small steps begin to form habits, continue to add more healthy choices to your new found philosophy. Make your diet planning fun. Try new foods, but be realistic. Set a long term goal to feel good about a healthier you.
Weight Loss & Diet Myths
Myth:
“I can lose weight while eating whatever I want.”
Fact:
To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Fact:
A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip:
Drug Administration (FDA) online at www.cfsan.fda.gov/~dms/foodlab.html.
Myth:
Myth:
Fact:
Fast foods are always an unhealthy It does not matter what time of day choice and you should not eat them you eat. It is what and how much you when dieting. eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your Fast foods can be part of a healthy weight. No matter when you eat, your weight-loss program with a little bit of body will store extra calories as fat. know-how.
Fact:
Read the Nutrition Facts Label on a food package to find out how many calories are in a serving. Check the serving When trying to lose weight, you can still eat your favorite foods—as long as size too it may be less than you are used you pay attention to the total number of to eating. For more information about reading food labels, read the brochure calories that you eat. Avoid super-size combo meals, or Energize Yourself and Your Family, from split one with a friend. Sip on water or the Weight-control Information Netnonfat milk instead of soda. Choose salLow-fat or non-fat means no calories. work (WIN) or visit the U.S. Food and ads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, highcalorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Tip:
Eating after 8 p.m. causes weight gain.
Tip:
Myth:
Myth:
Skipping meals is a good way to lose weight.
Fact:
Tip:
If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night it may be easier to overeat when you are distracted by the television.
Myth:
Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact:
Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities two or three days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.
Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally In addition to doing at least 30 minwould. It may also be that eating many small meals throughout the day helps utes of moderate-intensity physical activity (like walking two miles in 30 minpeople control their appetites. utes) on most days of the week, try to do strengthening activities two to three Eat small meals throughout the day days a week. You can lift weights, use that include a variety of healthy, low- large rubber bands (resistance bands), do fat, low-calorie foods. For more infor- push-ups or sit-ups, or do household or mation about healthy eating, read the garden tasks that make you lift or dig WIN brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.
Tip:
Tip:
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Healthy Eating: Getting Started Who said healthy eating needs to be boring? The focus at Health Magazine is eating delicious, fresh, whole foods to achieve your ideal weight. Health also strives to bring you the best, most reliable and up to date information on new changes and studies in nutrition and health. Eating healthy is an important component to living a long and healthy life. When you’re considering changing your eating habits there are a few things you should work to incorporate into your diet. First, whole fruits and vegetables are an important part of any healthy lifestyle. They are packed with vitamins, antioxidants and nutrients that help you lose weight, help slow aging and will give you lots of energy. Plus, there is a ton of variety. Start out slow with some fruits and veggies that you know and love, but gradually work to incorporate new ones. It will keep you from getting bored and will help you get different vitamins and nutrients. Next, work on substituting
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fatty protein sources with lean meat, fish or beans. Protein is key because it keeps you full and satiated and can be a great way to get zinc and omega-3s in your diet. Avoiding overly processed foods will also help you shed pounds. White sugar and white flour have no nutritional value so working to limit their place in your diet will be an easy way to slash your overall calorie count. One of the most important things to remember is portion control. No matter how healthy you eat, if you are eating too much you will have a hard time maintaining a healthy weight. The good news is that there is no need to go crazy measuring and obsessing about everything that goes from your plate to your mouth. Take a look at your dinner plate. First make sure that it is in fact a plate and not a platter, the size of dinner plates have increased making controlling your portions more difficult. You want half of your plate filled with veggies, a quarter filled with protein and a quarter with
carbohydrates. Don’t be nervous about what to make with all of these new ingredients. Health Magazine has thousands of recipes that will make sure you are eating delicious meals, salads, sandwiches, soups and even desserts. Each of their recipes is easy to follow and get good food on the table fast. These recipes will boost your confidence in the kitchen and will hopefully inspire you to make them your own. Going out to dinner or lunch shouldn’t be stressful or cause you to
gain weight. By incorporating some of our healthy tips and by eating the correct size portion of your meal (hello leftovers), you can eat out whenever you have to, without worry.
Avoid This Weight Loss Tip!
W
e already know what you’re thinking. You figure “Well, as usual, I ate way too much! I’ll just skip breakfast, eat a little something for lunch and an apple for dinner, and I should be okay.” Ummm, no. If you’re like most people who want to lose weight, you want to lose it fast (or quickly counter the effects of a largerthan-life meal). So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts. “It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way,” says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.
weight is to consume fewer calories than you expend, creating a calorie deficit. If your calorie intake dips too low, your body could go into starvation mode, Lummus said. “Your body will start to store fat because it thinks it is not going to get anything,” Lummus said. “You will be at a point where your body is kind of at a standstill.” Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight. Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. “It is so hard to sustain cutting caloCalories and You The most effective way to lose ries and eating too little. What typically
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• Swelling in your joints happens is that the person will go in the • Brittle bones opposite direction; they will just become • Depression too hungry and go into a binging mode,” Lummus said. “Because you are getting frustrated by not seeing any weight loss, Coming To Terms with Calories you just sort of throw in the towel.” Remember that calories are not your Why Eating Too Little Harms enemy. They are a vital part of a healthy Your Health and energetic life. In addition to sabotaging your “Your body needs a certain amount weight-loss efforts, eating too few calo- of calories just to sustain proper funcries can also harm your health. When tion,” Lummus said. “This is why fad your body goes into starvation mode, diets that force you to cut out too many you are at increased risk for the follow- calories leave you feeling lethargic, shaky, ing: and ready to give up.” Instead of opting for a fad diet, find • Abnormally low blood pressure and a reasonable eating and exercise plan slow heart rate that allows you to lose one-half to two • Heart rhythm abnormalities • Electrolyte imbalances, especially pounds per week. There is evidence that people who lose weight at this rate by potassium deficiency making better nutrition choices, eating • Gallstones smaller portion sizes, and exercising also • Hair loss have the best chance of keeping it off. • Brittle fingernails • Loss of menstrual periods in women Make a plan to adopt new healthful habits that you will be able to stick to indefi• Soft hair growth over entire body nitely, and always allow yourself a little • Dizziness• Trouble concentrating wiggle room for special occasions. • Anemia
5 Delicious Pasta Dinners Light and Lean Pastas
Attention carb-lovers, your favorite pastas just got lighter. We’ve turned lasagna, ravioli, and all the most sinful pasta dishes into delicious, healthy entrees. These recipes will fill you up without weighing you down or making you sluggish! Ingredients • 1 tablespoon olive oil • 1 1/2 cups chopped onion • 1 3/4 cups chopped fennel bulb • 1 1/2 cups shiitake mushroom caps, chopped • 2 garlic gloves, minced • 1/2 teaspoon salt • 1/4 teaspoon freshly ground black pepper
• 10 ounces pork tenderloin, cut into 1/2-inch cubes • 1/3 cup dry white wine • 3/4 cup canned crushed tomatoes • 1 cup low-sodium chicken broth • 1/2 teaspoon chopped fresh rosemary • 1 teaspoon chopped fresh oregano, plus more for garnish • 1 (9-ounce) package fresh cheese ravioli • 1/4 cup freshly grated Parmesan cheese
Prep: 30 minutes; Cook: 1 hour Ravioli with Pork, Fennel, and Shiitake Sauce Turn convenient packaged raviolis into a Mediterranean masterpiece with this Italian blend of low-sodium broth, vegetables, and lean pork tenderloin. Top it off with a hint of buttery Parmesan cheese, and enjoy with a glass of pinot grigio. Preparation 1. Place a large skillet over medium heat. Add oil and onion; cook 6 minutes or until translucent. Add fennel and next 4 ingredients (through pepper). Cook, stirring often, 8 minutes until tender. 2. Add pork; cook 4 minutes or until no longer pink. Stir in wine; raise heat to high. Cook 2-3 minutes or until evaporated. Stir in tomatoes and chicken broth; lower heat to medium-low. Cover and cook 30 minutes. Add rosemary and oregano; cook uncovered 3-5 minutes or until half the liquid has absorbed. 3. Bring a pot of water to a boil; cook ravioli 11 minutes or until al dente. Drain; transfer to a serving dish. Add sauce and three-quarters cheese. Top with remaining cheese and oregano.
Vegetable Lasagna Certain veggie lasagnas pack up to 18 grams of fat behind a seemingly healthy exterior. But our recipe manages to combine nutrient-rich mushrooms, artichokes, and spinach with low-fat cheeses to create a rich and steaming hot pan of pasta for 10 grams. Instead of heavy cream, we use skim milk, flour, and a dash of nutmeg to make a low-cal béchamel sauce with a sweet, heartwarming taste. Ingredients • 8 ounces fresh lasagna noodles, 5 inches square (about 1/2 box) • 3 tablespoons light butter spread (such as Smart Balance) • 1/8 teaspoon freshly grated nutmeg • 2 small, thin zucchini, thinly sliced into rounds (about 1 2/3 cups) • 1 (19-ounce) package frozen artichoke hearts, thawed, thinly sliced • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
• 1/2 cup low-fat ricotta cheese • 1/2 cup freshly grated Parmesan cheese • 2 cups skim milk • 3 tablespoons all-purpose flour • 1 teaspoon salt, divided • 1/2 teaspoon freshly ground black pepper • Olive oil cooking spray • 1 ounce dried porcini mushrooms
Prep: 10 minutes; Cook: 15 minutes. Preparation 1. Preheat oven to 400°. Coat an 8-inch square baking pan with cooking spray. Add 1 cup boiling water to mushrooms; let stand 20 minutes. Drain, reserving liquid. Squeeze dry; roughly chop. 2. Bring a pot of water to a boil. Add lasagna; cook 9 minutes or until al dente. Place on baking sheet with plastic wrap between layers to prevent sticking. 3. Bring milk just to a boil in a small saucepan. Meanwhile, melt butter spread in a separate pan over medium heat. Add flour to butter, and cook, whisking constantly, 2–3 minutes or until smooth and bubbling. Slowly add milk, whisking constantly; cook 4–5 minutes or until smooth, thickened, and boiling. Whisk in 1/2 teaspoon salt and nutmeg. Transfer milk mixture (béchamel sauce) to a bowl. Cover, pressing down on surface with plastic wrap; set aside. 4. Place a large skillet over medium-high heat. When hot, coat with cooking spray. Add zucchini; season with 1/4 teaspoon each salt and pepper. Cook 5 minutes or until lightly browned and just tender. Stir in artichoke hearts, mushrooms and liquid, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper. Raise heat to high; cook 3–4 minutes or until liquid is absorbed. 5. Spread 2 tablespoons béchamel over bottom of pan. Cut lasagna to fit without overlapping (about 2 1/2 sheets per layer). Spread one-quarter of sauce over noodles. Scatter one-third spinach and one-third vegetables on top. Dollop with one-third ricotta; sprinkle with 1 tablespoon Parmesan. Top with a layer of noodles; repeat 2 more times. Finish with noodles, and top with remaining béchamel; sprinkle with remaining Parmesan. Cover with foil; bake 25 minutes. Remove foil; bake 25 minutes or until top is golden. Remove from oven; let stand 20 minutes.
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Fiore with Broccoli Rabe, Chicken, and Pecorino Cheese Simple and satisfying, this dish gives ordinary ingredients a kick with crushed red pepper and salty pecorino Romano cheese. The spiral-shaped Fiore looks wonderful on the platter next to cancer-fighting broccoli rabe and proteinpacked chicken. And, as a surprising addition, this recipe calls for leeks, which are thought to lower cholesterol. Ingredients • 1 pound broccoli rabe, cut into 2-inch pieces (about 4 cups) • 8 ounces uncooked fiori or fusilli pasta • 2 tablespoons olive oil • 4 garlic cloves, thinly sliced • 1 leek, rinsed and sliced into half moons • 8 ounces chicken cutlets, cut into 1-inch chunks
• 3/4 teaspoon salt, divided • 3/4 teaspoon freshly ground black pepper, divided • 1 cup low-sodium chicken stock • 1 teaspoon crushed red pepper • 1/3 cup freshly grated pecorino Romano cheese • 1 tablespoon freshly chopped marjoram
Prep: 15 minutes; Cook: 15 minutes. Preparation 1. Bring a pot of water to a boil. Immerse broccoli rabe in water 1 minute or until bright green. Remove with slotted spoon; place in a towel to keep warm. Cover pot; bring water back to a boil. 2. Add pasta, and cook 12 minutes or until al dente. Meanwhile, heat a large nonstick skillet over medium-high heat; add olive oil, garlic, and leek. Cook 2–3 minutes or until just golden brown. Season chicken with 1/4 teaspoon each salt and pepper. Raise heat to high, and add chicken. Cook 2–3 minutes or until well-browned. Add broccoli rabe, chicken stock, crushed red pepper, and remaining salt and pepper. Cook chicken and vegetables 6 minutes or until tender and liquid has reduced by half. Drain pasta; transfer to serving dish. Top pasta with sauce; add cheese and marjoram, and toss to combine.
Pizzichi with Spring Veggies Italian for “the pinch,” pizzichi is a whole-grain, artisanal pasta, which adds a boost of fiber. This dish combines salty turkey bacon with tender, folate-rich asparagus and haricot verts, plus a dash of mint. The result is a refreshing, filling dish for 350 calories. Ingredients • 10 (1-inch) sliced asparagus (about 1 1/2 cups) • 3 ounces haricots verts, trimmed and cut into 1-inch pieces (about 3/4 cup) • 8 ounces uncooked pizzichi or whole-wheat penne • 2 tablespoons olive oil • 4 turkey bacon slices, cut into 1/4-inch-wide strips
• 1 small onion, diced (about 1 1/4 cups) • 1/4 teaspoon salt • 1/4 teaspoon freshly ground black pepper • 1 1/2 cups low-sodium chicken stock • 1/3 cup freshly grated Parmesan cheese • 1/4 cup fresh mint leaves, thinly sliced
Prep: 10 minutes; Cook: 15 minutes. Preparation 1. Bring a pot of water to a boil. Immerse asparagus and haricots verts in water 1–2 minutes or until bright green. Remove with slotted spoon; place vegetables in a towel to keep warm. Bring water back to a boil; add pasta. Cook 14 minutes or until al dente. Drain; set aside. 2. Meanwhile, heat oil in a skillet over medium-high heat. Add bacon; cook 3–4 minutes or until crisp, stirring frequently. Set aside; reduce heat to medium-low. 3. Add onion; season with salt and pepper. Cook 5 minutes or until translucent. Add chicken stock; raise heat to high. Cook 2–3 minutes or until stock has reduced by half. Add reserved asparagus, haricots verts, and turkey bacon; cook 1 minute or until heated through. Toss with pasta. Add cheese and two-thirds mint, and toss to combine. Transfer to a serving platter, and garnish with remaining mint.
Linguine with Shrimp, Tomatoes, Olives, and Capers Make your own marinara with this quick 30-minute meal. Most pasta dishes load up with carbs, but the shrimp in this dish add plenty of lean, filling protein to the linguine. Plus, it contains 30% of your daily iron needs. Antioxidantrich tomatoes bring a sweet flavor to the slightly bitter olives. The secret ingredient—clam juice—pulls the garlic and parsley together with its savory flavor. Prep: 10 minutes; Cook: 20 minutes. Ingredients • 12 ounces large shrimp, peeled and deveined (about 16) • 1/4 teaspoon salt • 1/8 teaspoon freshly ground black pepper • 2 tablespoons olive oil • 4 garlic cloves
• 10 ounce uncooked linguine • 1 cup canned diced tomatoes, undrained • 3/4 cup clam juice • 1/4 cup pitted kalamata olives, halved • 2 tablespoons capers • 1/2 cup chopped Italian parsley
Preparation 1. Bring a large pot of water to a boil. Season shrimp with salt and pepper. Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; cook 1–2 minutes or until golden. 2. Add linguine to water; cook 11 minutes or until al dente. Add shrimp to skillet, and cook on high 2–3 minutes or until golden. Transfer garlic and shrimp to a plate; cover with foil to keep warm. 3. Add tomatoes and next 3 ingredients (through capers) to skillet; cook 5–6 minutes or until reduced by half. Stir in shrimp and garlic and two-thirds parsley. Drain pasta; return to pot. Toss shrimp and sauce with pasta. Transfer to a serving platter, and garnish with remaining parsley. aPRIL 2011
THE EXPERT NETWORK - MEDICAL
aPRIL 2011
THE EXPERT NETWORK - MEDICAL
aPRIL 2011
THE EXPERT NETWORK - MEDICAL
aPRIL 2011
How to Prevent a Cavity 101
By Dr. Ka-Ron Y. Wade Contributing Writer
Cavity.
That’s the word no one through the enamel, and the inside wants to hear at the dentist’s office. parts of your tooth can begin to decay. A cavity (say: ka-vuh-tee) develops when a tooth decays (say: dih-kaze), or breaks down. A cavity is a hole that can grow bigger and deeper over time. Cavities are also called dental caries (say: kar-eez), and if you have a cavity, it’s important to get it repaired. But why would your tooth develop a hole? Blame plaque. That’s a sticky, slimy substance made up mostly of the germs that causes tooth decay. The bacteria in your mouth make acids and when plaque clings to your teeth, the acids can eat away at the outermost layer of the tooth, called If you’ve ever had a toothache or heard the enamel (say: ih-na-mul). If you don’t go to the dentist, the an adult complain about one, it may acids can continue to make their way have been because there was a cavity
aPRIL 2011
that reached all the way inside a tooth, try to avoid them by taking care of your teeth. where the nerve endings are. Ouch!
Here’s how:
Your dentist will carefully examine your teeth and may take X-rays. If your dentist discovers a cavity, he or she can repair it for you by first removing the rotted part of your tooth with a special drill. The dentist then fills the hole in your tooth with a special material. The result is called a filling. Does it hurt? Sometimes it does, but your dentist can give you an anesthetic, a kind of medicine that will numb the area around the problem tooth while you’re getting your new filling.
Cavity Prevention Tips Though cavities can be repaired,
• Brush your teeth with fluoride toothpaste after every meal or at least twice a day. Bedtime is an important time to brush. • Brush up and down in a circular motion. • Gently brush your gums as well to keep them healthy. • Floss your teeth once a day to remove plaque and food that’s stuck between your teeth. • Limit sweets and sugary drinks, like soda. • See your dentist twice a year for regular checkups. We hope you’ll hear those two wonderful words: “No cavities!”