Four Corners Healthy Living - Fall 2012

FOUR CORNERS HEALTHY LIVING • FALL EDITION 2012 www.fourcornershealthyliving.com

Celebrity Health

Montel Williams

Talk TV legend discusses the role of diet in managing multiple sclerosis

PLUS:

healthy eating

Diets here, Diets there, Diets Everywhere!

Envoking the Healing Powers of Nature Weight-Loss Tips for Families

Gupta’s Guide to Good Eats CNN medical expert, Sanjay Gupta, reveals why eating less sugar and more toxin-free foods will lead to weight loss

Happy, Sad… Feelings are a weight-gain trigger. Learn to curb emotional eating today

Binge!

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FEATURES FEATURES Ask the Expert: Dr. Sanjay Gupta CNN’s medical expert talks the importance of avoiding sugar and why eating healthier, toxin-free foods is vital to good health

PAGE 10 invoking the healthy power of nature Health tips from Durango Natural Medicine-Nancy Utter, ND PAGE 3 We’re All In This Together!

Can you encourage someone else in your life to eat and live healthier without causing a rift? PAGE 4

Diets here, diets there, diets everywhere!

With so many to choose from, which is right for you? Insite provided by Pura Vida’s Nicola St. Mary, ND PAGE 7

Celebrity Health: Montel Williams Talk show icon Montel Williams reveals why multiple sclerosis won’t slow him down and why eating a restricted diet is crucial to his health PAGE 8

I Get So Emotional, Baby … And I Think of Food For many, overeating is a state of mind. Find out why overeating is often emotional, how to cope and how to stop yourself PAGE 12

Ask the Expert: Lisa Lillien The Hungry Girl gives her advice on filling healthy snacks and how to plan ahead to enjoy life’s little indulgences PAGE 14

TV Host Recipe Round-Up Cooking Channel and Food Network stars offer up their favorite healthy recipes PAGE 17

THE rise (and fall?) of the insulin crowd The number of kids and teenagers with type 2 diabetes is growing rapidly, with no apparent end in sight. Can anything be done to stop it? Yes, say experts. PAGE 20 2 • fourcornershealthyliving.com ~ Sunday, September 9, 9 ,2012 2012

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Invoking the Healing Power of Nature

By Nancy Utter Durango Natural Medicine Durango, CO A Simple Start to Using Food as Medicine Most of us know that nutrition plays an important role in good health. The old saying that you are what you eat is true as we use the nutrients from our food to repair and maintain our bodies. The opposite is also true that what you put into your body can cause harm and contribute to a poor state of health. The foods that you eat on a daily basis can either make or break your level of vitality.

One of the biggest impediments to health that I see in my practice is that people are too busy to shop for, prepare and eat healthy food. This condition of modern society is underlying so many of our big health problems. Eating well can

change your vitality and the best way to start is slowly, take small steps and keep it simple. There are a few easy steps that you start right now that will make a difference in your level of health.

Focus on Whole Foods Eat foods whose ingredients you can identify by looking at the food, not a label. A good example is an apple or a bowl of brown rice. These foods look the same as they did when they were harvested. They have not been altered and still contain the high amounts of vitamins and minerals that we need to be strong.

Bread is a good example of a refined food whose ingredients can not be identified just by looking at it. It could be made of flour or sawdust it is impossible to know without reading the label. This inability to visually identify a food is the hallmark of a processed food. Whole foods such as vegetables, fruits, whole

grains, meats, nuts and beans will help your body heal and be strong.

Yay For Vegetables!

Add more veggies into your diet anywhere and anyway that you can.

This can be easier than you might think. Chunky salsa counts as does spinach added to a morning smoothie.

One of the best ways to make this easy is to have fresh veggies in your fridge and containers of washed, chopped vegetables ready to use. This one step gives you multiple health benefits including increasing your fiber intake, increasing your intake of natural vitamins and minerals, and providing hydration from the natural high water content of vegetables.

Cut Out Sugary and Caffeinated Drinks This is one great way to affect many different areas of health in your life. If

you have trouble managing a healthy weight for yourself or if you suffer from anxiety or sleep problems cutting out soda, energy drinks and coffee may be all you need to address the problem.

Remember that change happens slowly and works best when attempted in small steps. Start by seeing food as a way to heal and support your body, mind and spirit. Nourishing yourself will set the stage for good health and more energy to live the happy, beautiful life that you deserve!

Nancy Utter ND is a naturopathic physician and owner of Durango Natural Medicine. She studied natural medicine at Bastyr University and treats patients of all ages and conditions. She loves practicing medicine and helping her patients find a better state of health and wellness. durangonaturalmedicine.com

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We’re All In This Together!

Can you encourage someone else in your life to eat and live healthier without causing a rift?

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By Dawn Klingensmith CTW FEATURES

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s your family overweight or otherwise unhealthy? One look at the latest statistics will prove you’re not alone: More than 30 percent of U.S. adults and 17 percent of children are obese, according to federal statistics.

But why not look to one another instead of faceless data? Research shows that parental role modeling and family support help create an environment where healthier habits lead to sustainable weight loss.

Slow changes are the key to success, some experts insist. “It’s not about sweeping reforms. We all have New Year’s Resolution syndrome where we

f O U R C O R N E R S H E A L T H Y L I V I N G I ssue N o . 4 2 012 want to make drastic changes all at once,” says Dr. Joseph Skelton, a pediatric gastroenterologist who directs the Brenner FIT (Families in Training) program at Brenner Children’s Hospital, Winston-Salem, N.C. But drastic changes are in opposition to the “family systems theory,” which holds that families function as a unit that works hard to maintain stability even at a cost. “To try to change too many things at once is disruptive,” Skelton says, “and family members will resist it. Small, steady changes work best.”

Gather the family and brainstorm a list of goals pertaining to food, movement and behavior, suggests registered dietician Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics, based in Chicago.

Goals might include eating more fruits and vegetables, walking or riding bikes together after dinner, eating out less often and limiting “screen time” including TV, Internet, texting and videogames to two hours a day as recommended by the American Academy of Pediatrics.

Compare lists and identify one goal, for starters, that the family can work toward as a team. “Families, almost all the time, will choose something they can accomplish rather than set themselves up for failure,” Skelton says.

Some basic things to start with are reducing or eliminating soda and sugary drinks, eliminating fried foods, practicing portion control and incorporating more movement by taking stairs and parking far from stores, says Tony Sparber, founder of New Image Weight Loss Camp for kids, located in Pennsylvania and Florida.

WebMD.com has downloadable wallet- and fridge-size portion size guides using kid-friendly comparisons.

For example, a half cup of ice cream is about the size of a light bulb – a

standard one, not the globes used in streetlamps.

Buy-in is important but not always easy. “In families, healthy habits are always easier to develop and stick with when you have a supportive system and everyone’s on board,” Crandall says.

Yet especially when teenagers are involved, “oftentimes anything a parent suggests is met with resistance,” says registered dietician Cari Coulter, program director at Wellspring Wisconsin, a weight loss camp for kids and young adults. “You need to engage children in the decision-making process and evaluating the pros and cons of making changes.”

Parents can help fill in some blanks, pointing out that certain foods enhance performance in sports and that physical activity triggers brain activity that improves concentration and mood.

“While weight loss shouldn’t be the focus, it’s important to point out that the three leading causes of death in the U.S. – cancer, heart disease and stroke – are all linked to obesity. Obesity is not a cosmetic issue. It’s a health issue,” says pediatric gastroenterologist Dr. Stephanie Abrams, Texas Children’s Hospital, Houston.

Dietary and fitness goals set as a family should be SMART – that is, specific, measurable, attainable, realistic and timely, meaning there’s a target date for completion, Skelton says.

Vowing to run seven days a week is specific and measurable but perhaps not realistic or attainable for a family who seldom moves except when the TV remote has gone missing.

There are changes parents can make to create a healthier home environment without consulting the children. “Kids being involved in every decision – I don’t think that’s right. There’s too much decision making put in the hands of people who are too young and shortsighted,” Sparber says. “It’s not easy to stay fit and trim

“You need to engage children in the decision-making process and evaluating the pros and cons of making changes.”

— Cari Coulter, registered dietician fourcornershealthyliving.com ~ Sunday, September 9, 2012 • 5

F O U R C O R N E R S H E A L T H Y l i v i n g Issue N o . 4 2 012 in this society. That’s why kids can’t do it alone. They need our guidance, support and positive example to help them establish lifestyle habits that will lead to a healthy, long life,” he explains.

Purge the pantry and fridge of most high-calorie junk foods, and replenish them with fresh fruits, raw veggies, nuts, low-fat cheese, whole-grain English muffins with low-fat peanut butter and low-fat yogurt, Sparber suggests.

Say no to second helpings and lazy behavior, including rides to places within walking distance, he adds.

“You are the parent. You have the right and the responsibility to be in charge of your child’s health,” Sparber insists.

“One thing that doesn’t work is when parents say do as I say, not as I do,” he adds. “The parents need to set the tone and lead the way.”

One small but effective change is to use the term “activity” rather than exercise. This can include hula hooping, jump roping, dancing or more structured activities like martial arts or team sports, Abrams says.

LetsMove.gov offers ideas on increasing physical activity as a family, from walking around the block after each meal to standing during TV commercials.

Eat meals together three or four times a week, with no TVs or gadgets, as studies show that families tend to eat smaller portions and healthier foods when they dine at home. MyPlate.gov shows how to fix your plate to make a balanced meal; fruits and veggies should take up half the plate.

It’s OK to play with your food, Abrams says, if it means adding more vegetables and healthy sources of calcium. She recommends decorating or “painting” pancakes with fresh fruit and low-fat yogurt.

As both a starting point and something to work toward, the Brenner FIT Program teaches families its “5-4-3-2-10” guidelines: five or more servings of fruits and vegetables a day; four sit-down

family meals a week; three scheduled meals a day to decrease snacking; no more than two hours of screen time a day; a total of one hour of physical activity per day, divided into shorter spurts if desired; and zero sugarsweetened beverages a day.

Not all experts think small changes are the best way to attain motivating milestones and long-term results. “It’s interesting, the idea of baby steps versus. big steps. Small changes don’t always lead to the results people want, and results are what motivate people,” Coulter says.

Wellspring Wisconsin’s program encourages participants to “dive in and make a commitment,” she explains, but that doesn’t mean the approach is complicated.

“Changes are simple and sustainable, but significant,” Coulter says. “There’s no need to calculate ratios of carbs to proteins or learn complicated exercise routines.”

Instead, they outfit everyone with pedometers and ask them to log 10,000 steps per day, which helps control weight and may reduce diabetes risk.

They also ask participants to restrict their fat intake to no more than 20 grams per day. The focus is on fat, Coulter explains, because it has nine calories per gram versus four calories for protein and most carbohydrates. Therefore, fat requires more energy to burn off.

“It helps to have a simple, black-andwhite goal – you’re either over or under 20 grams,” Coulter says.

Whether you take baby steps or leaps and bounds, it’s common to stumble or take a wrong turn on your journey to fitness. If that happens, reconvene as a family and modify or recommit to your goals if necessary. “It’s OK to have individual goals on top of your shared ones,” Crandall says, “but in either case, strive for progress instead of perfection.”

© CTW Features

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Make Your Own Reality On TV, it’s an honor and an achievement to be crowned “The Biggest Loser.”

But weight loss competitions among family members may not be as effective. In fact, they can be demoralizing and perhaps even dangerous if competitors go to extremes to win, experts caution.

“I don’t like weight loss competitions with kids as I think it can send the wrong message, but I do like to reward healthy habits,” says celebrity fitness expert JJ Virgin, co-host of TLC’s reality show “Freaky Eaters,” about food addictions and eating disorders.

Create a healthy habits board to track progress, she recommends, and the top winner each week gets a reward other than food, such as picking the film for a family movie night or getting out of chores.

Measurable goals can include pedometer steps, water intake and vegetable servings.

Others recommend working toward a shared goal and reward, so as not to pit family members against one another. For example, if the family as a whole walks a certain number of steps, everyone goes to a ballgame or theme park.

“You’re in it together, supporting a team effort, so the mindset changes –‘I’ve got to get my steps in because everyone’s relying on me,’” says Jenifer Kayan, a clinical nutritionist with Cone Health, a national health network based in Greensboro, N.C. The important thing is to create friendly competitions in which no one really loses, or else the “losers” will associate negativity with activities that are supposed to be good for them, Skelton says.

And though competitions should not be tied to weight loss, don’t toss that scale, Coulter advises: “Research shows that people who weigh themselves routinely tend to be better weight maintainers, and that teens who weigh every day don’t become obsessive – they just become more aware of what’s natural in terms of weight fluctuations, as well as what’s unnatural and needs to be addressed before it gets out of hand.”

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DIETS HERE, DIETS THERE, DIETS EVERYWHERE!!!

With so many diets to choose from, what’s right for you?

By Nicola St. Mary, ND Pura Vida Natural Healthcare Durango, CO

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n a lot of ways, nutrition is like religion – it’s just too big for one book! I think there is a lot of information out there about nutrition, but not a lot of researched science about what best for us. On top of that, we are all so unique in our bodies and our lifestyles that it makes it impossible to say that there is a one-diet-fits-all choice. As someone who has experimented with diets, been a vegetarian, and am now an avid meat-eater, I am an advocate of people trying on a variety of approaches until they feel one that is comfortable and “fits”.

I am wary of diets that have you spend a lot of time counting rather than enjoying. I don’t believe in looking to numbers (i.e. calories or grams of fat or protein) to know if we are eating well.

We all carry an inherent wisdom that if we slow down enough we can hear distinctly telling us whether a food works well with our body. Stuffy nose, postnasal drip, gas, bloating, constipation, headache and sleepiness are but a few cues our bodies offer us as feedback.

As a culture, we tend to not pay much attention to those signals or not know how to interpret them. Putting your mindfulness practice to work is probably one of the best ways to discover the diet that is best for you.

There are definitely some guidelines that can be helpful along the way.

A book that I like because it is not dogmatic and provides a nice overview of eating well is Integrative Nutrition

by Joshua Rosenthal. You want to try and eat some protein, carbs and fruit or vegetable with each meal (even snacks).

As a general rule of thumb, if about ½ of what you’re eating at a sitting is protein, ¼ grain or starch and ¼ vegetables, you’re probably eating a balanced meal.

Healthy fats are essential for every cel-

lular function in our bodies and should be a food group as far as I’m concerned.

Every cell in our body, regardless of its function, is surrounded by a layer of fat that helps nutrients enter (or stay out of) the cell.

The quality of fats that you put into your body will help to determine how effectively the cells can do this task. Eating healthy fats like olive oil, flax oil, fish oil and coconut oil will make this job easier. Deep-fried foods and trans-fats will clog up this fatty layer and decrease the efficacy of the cells. This can lead to imbalances like heart disease, diabetes, depression and anxiety. Plus, eating fat is what helps us to feel satiated and can

with dairy and a lot of grains, so I use that to inform the treatment plan with each client. There are also times when I’m working with people with a food sensitivity and we decide to eliminate those foods entirely. As someone who is sensitive to dairy (and probably wheat, but I’m not ready to go there!), I understand what a sacrifice it can be to give up these foods that we love. I have also experimented enough times to know that I simply feel better when I avoid dairy products. So, when I rarely indulge in a favorite cheese, I am making an educated decision that I feel OK about because I know the ramifications (and can live with them occasionally!).

When I am mindful about what I’m eating, I feel better and can deeply savor the experience.

If you are serious about wanting to make some changes in your diet, start by completing a 7-day diet diary. Write down everything you eat and drink for a week and be honest. After that week is over, review what you’ve written and look for holes – are you getting protein at each meal? How many veggies did you get each day? Did you drink your weight in ounces of water? How much processed food are you eating? Do you eat at least one home-cooked meal each day? Are you consuming sugar more than a couple of times a week? From there, write down 3-5 nutrition goals and pick the one that feels most attainable.

Work on incorporating that one goal into your life until it feels comfortable. Then and try them for breakfast. Have the move on to the next. Pretty soon, you’ll goal of eating a rainbow of colors each day (red peppers, orange squash, yellow be feeling like your optimal self!

Remember: the most important nuonion, green spinach, blueberries, purple trient is joy. Have fun when experimenteggplant). Be creative with your menu ing with a new food. If it doesn’t turn and try to think about meal planning out like you wanted, take the opportunity over the weekend or another time when to have a good laugh. Eating is one of you are not tired. the most sensual acts we do everyday – I don’t like eating to feel restricit involves touch, taste, smell, vision and tive or like a punishment, so I tend to hearing. If we can slow down enough stay away from diets that cut things out across the board. That said, I do look to to allow each of our senses to enjoy and programs like the Blood Type Diet (Peter have a mindful approach to preparing D’Adamo, ND) for guidance with some and eating food, our overall digestive health will be improved. clients but I must admit that I pick and My mantra for eating is simple: Eat choose from that diet. As an example, real food. Variety is key. Enjoy! typically blood type O’s don’t do well help to keep our portions healthful.

Make sure that you’re eating a wide variety of foods each week. Most Americans eat wheat at each meal (i.e. cereal or bagel for breakfast, sandwich or wrap for lunch, pasta or bread for dinner along with cookies or crackers for snacks) and this is simply too much of a good thing. Try some different grains like quinoa or amaranth instead of pasta or rice. Buy a green vegetable that you haven’t tried before and sauté it in olive oil, garlic and sea salt. Add spices like tumeric to your grains or add cinnamon

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celebrity health

Montel Williams Talk show icon Montel Williams reveals why multiple sclerosis won’t slow him down and why eating a restricted diet is crucial to his health 8 • fourcornershealthyliving.com ~ Sunday, September 9 , 2012

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By Lisa Iannucci CTW FEATURES

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t’s the middle of summer, but talk show host Montel Williams has snow on his mind. He’s been snowboarding for the last few years – always a little more than the last -and can’t wait to hit the slopes again.

He’s snowboarded with professional Sean White, and in places like Alaska and Chile. He even heliboards, where he’s dropped on the side of a mountain from a helicopter on untouched snow.

“I don’t do anything halfway,” says the 56-year-old who lives with multiple sclerosis (MS), an autoimmune disease that affects the brain and spinal cord.

Although MS can become potentially debilitating, and he’s even taken a few mountainside falls along the way, Williams has never taken his diagnosis sitting down. “Every day I have a message to address in one way, shape or form. The illness can be unpredictable and some days are not my best, but every day I wake up and have no choice but to try to do this.”

And that means finding a combination of therapies that work for him. “I’ve was in the military for 22 years, was a power lifter, boxer and martial artist and played a myriad of sports before my diagnosis,” he says. “I continue to train in boxer mode.”

He stays on top of his medication and has even become a subject for a brain stimulation project for MS patients.

“Western medicine says to take a pill or cut us open, but there are so many other things we can do,” he says. “Western medicine also says that a person with MS shouldn’t exercise because they’ll strain muscles, but I’m training harder and feeling better than I have in the last 10 years.”

He also says that reducing his caloric intake, dropping an extra 10 pounds off his body frame and relying on such nutrition as coconut water and green fruit smoothies, has helped him combat the pain and other symptoms of his condition. “I choose to limit some of the bad calories, stay away from sugar and flour and only eat red meat about every 10 days,” he says.

One look at the handsome, in-shape Williams and it’s really hard to tell that he’s even sick. “No one sees what’s going on inside,” he says. “I’m not hired to limp.”

He is also working on a variety of philanthropic projects, including clinical studies on supplementation for those with MS. “I want to make sure I share everything I have learned to people with MS,” he says.

And don’t’ expect him to stop anytime soon. To raise awareness and funds for MS research, he’s been busy with the Montel Williams MS Foundation, is working on a study on traumatic brain injury for soldiers and is a board member on the Fisher House Foundation (http://fisherhouse.org). He’s also a husband and father to of four children. © CTW Features

“Western medicine also says that a person with MS shouldn’t exercise because they’ll strain muscles, but I’m training harder and feeling better than I have in the last 10 years.” fourcornershealthyliving.com ~ Sunday, September 9, 2012 • 9

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Dr. Sanjay Gupta Ask the Expert

CNN’s medical expert talks the importance of avoiding sugar and why eating healthier, toxin-free food is vital to good health

By Lisa Iannucci CTW FEATURES

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hen you’re a doctor, people come to you for advice. If you’re CNN’s recognizable and award winning Dr. Sanjay Gupta and you’re giving advice to millions of viewers around the globe on healthy eating, people also come to watch what you eat while you’re out.

“On television, I tell people how to eat healthy, so if I’m eyeing a pizza at an airport, I’ll have to be careful because viewers will point it out,” he laughs. However, Gupta admits that he practices what he preaches when it comes to staying healthy.

As busy as he is – he completed this interview in between two live television interviews and his CNN hosting duties – he still schedules time for exercise, but sometimes battles with controlling his diet and choosing healthy foods, especially when on the road. When pressed about what he ate for breakfast before our early morning telephone interview, Gupta said he cooked frittatas. “I’m the morning cook, especially now that it’s summer and I have my girls around a lot more,” says the Emmy-award winning chief medical correspondent who whips up healthy omelets, waffles and oatmeal for his wife and three daughters before heading off to his extremely busy day.

Gupta is a practicing neurosurgeon and contributes to CNN.com and CNNHealth. com. He’s reported on a range of topics including brain injury, disaster recovery, health care reform, fitness, military medicine, HIV/AIDS and other areas. As a physician and as a journalist, Gupta says that to get the eating healthy message across, he finds it better to explain the “whys,” and then the “hows” carry through a lot easier. “People are told ‘do this’ and ‘don’t do this,’ but unless we understand why and buy into it we don’t always do it,” he says.

For example, Gupta says that it’s important to understand the negative effect that sugar has on our bodies. “If I simply say ‘don’t eat as much sugar, you’ll put on weight,’ it doesn’t have the same effect as explaining that humans used to eat 10 • fourcornershealthyliving.com ~ Sunday, September 9 , 2012

f O U R C O R N E R S H E A L T H Y L I V I N G I ssue N o . 4 2 012 sugar only once a year from fruit in the trees and it came with fiber and micronutrients and wasn’t raw,” he says. “Now we eat 141 pounds a year of pure sugar per person and our bodies can’t handle it. It turns to fat in our livers and it’s the worst possible particle for us. Once I say it like that, even my kids understand it.”

Gupta explains that sugar is everywhere – in sauces, breads and pretty much any nice, soft chewy food, even if it’s not sweet. “Reduce your sugar intake and get rid of the hidden sources,” he says.

But what about everything in moderation? “We even let our kids have treats, but we’re careful about it,” he says. “It’s not just about the amount of sugar; it’s also the rate of which it’s absorbed. We absorb it slowly in fruit, but when we take it from a sugary drink or dessert, there’s nothing moderating it and it hits your liver like a tsunami.”

To help cut down on their sugar intake, many Americans are substituting sugar with artificial sweeteners, a move Gupta says may be more harmful than beneficial. “The FDA has five approved sugar substitutes and I don’t think there’s any compelling evidence to show a link to cancer,” he says.

“However, you’re trying to trick your body and it still impacts your insulin level, which rises in response. You end up craving sugar to combat that insulin and you’ll end up eating those calories at a later time.”

With tons of information about eating healthier, Gupta says that eating and drinking ‘organic’ foods is something he strives to do. “We do buy organic milk because of the bovine growth hormone being problematic for a developing child,” he says. “The basic rule of thumb is if it has a peel that we’re not going to eat – pineapple for example, conventional is OK. If we eat the skin – raspberries or peaches – try and buy organic. It’s hard to wash those pesticides off the skin.”

So with all the information out there about eating – diet plans, sugar, organic and more – where do we start if we’re trying to eat better? “The easiest way to learn is to educate yourself,” Gupta says.

“Learn about what’s good and bad for your body and why. Once you learn the why, it will lead to very intense and long-lasting behavioral changes because it will all make sense.” © CTW Features

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By Jeff Schnaufer CTW FEATURES

I Get So Emotional, Baby … And I Think of Food

For many, overeating is a state of mind.

Find out why overeating is often emotional, how to cope and how to stop yourself 12 • fourcornershealthyliving.com ~ Sunday, September 9 , 2012

In addition to being a distraction from a negative emotional state, Manhattan psychogical hunger and craving for food ou’ve had a bad day at work. Or is also very often closely tied to the maybe someone cut you off in experience of pleasurable emotional states traffic. Or perhaps you found a such as feeling loved, cared for, handful of bills in the mailbox. Whatever comforted and relaxed. Often times the case, you walk through the front door culture, family history and social customs and head straight for the freezer and come into play here. Most cultures have devour a carton of frozen goodies to many customs tied to food and eating that relieve that emotional angst gnawing at foster a sense of community and you. connection that may be considered one of Sound familiar? the deepest emotional needs or ‘hungers’ No matter age, weight or gender, we experience as human beings.” emotional overeating is an equal Amy Jamieson-Petonic, registered opportunity offender affecting millions of dietitian, spokesperson for the Academy us. But is it an eating disorder? of Nutrition and Dietetics and director of “Emotional eating is not in itself a coaching at Cleveland Clinic in Ohio, specific eating disorder, though emotional says emotional overeating is a habit with eating occurs in eating disorders,” says physiological and psychological benefits.

Dr. Jennifer Taitz, co-author of “End “When we have had a bad day, there is Emotional Eating: Using Dialectical nothing like a chocolate sundae to make Behavior Therapy Skills to Cope with ourselves feel better. It’s a mindset we Difficult Emotions and Develop a Healthy have created,” Jamieson-Petonic says.

Relationship to Food” (New Harbinger She adds that when we eat, “our serotonin Publications, 2012). levels and dopamine levels are affected Taitz, who is a clinical psychologist and thus affecting our mood. When we eat, director of the dialectical behavior we feel a sense of relief due to the release therapy program at the American Institute of these chemicals. Especially once we for Cognitive Therapy in New York, says start to associate the “feel good” sensation emotional eating is associated with binge with a certain type of comfort food such eating, obesity and bulimia. In the United as ice cream.”

States, nearly 10 million females and 1 Whatever the reason for emotional million males are fighting a life and death overeating, it becomes a problem when it battle with an eating disorder such as gets out of control. And while many anorexia or bulimia, according to the experts agree that this pattern usually National Eating Disorders Association starts in childhood, there’s also evidence (NEDA). Millions more are struggling to suggest it may be harder to tell when with binge eating disorder. we have eaten enough as we age.

So why do we emotionally overeat?

“Recent research into physiological Health, psychological and nutrition hunger and food craving has revealed that experts give a variety of reasons. specific cells and hormones that control “Eating may serve as a temporary appetite are impacted by age,” Cilona distraction, facilitating moving away from says. “The finding was that as we age boredom, sadness, anxiety or other damage to appetite-suppressing cells may distressing feelings,” Taitz says. “In result in decreased regulation of hunger. addition to helping you briefly escape an Specifically, the ability for our brain to uncomfortable emotion, eating may also recognize when we have eaten enough. add a positive emotion. So its doubly This has been tied to adult obesity.” rewarding- takes away a negative and How can people stop themselves from adds a positive.” emotional overeating? Many experts

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f O U R C O R N E R S H E A L T H Y L I V I N G I ssue N o . 4 2 012 agree it’s all about awareness.

“One of the main ways to stop ourselves from emotional eating is truly paying attention,” Taitz says.

“Mindfulness, the science of fully paying attention in this moment, is a remarkably effective path toward moving towards emotional intelligence and intelligent eating. Mindfulness furnishes space between urge and action. When we are mindful, we move away from autopilot and instead access the wisdom to choose wisely.”

Being mindful of where we are in a moment of emotional hunger allows us to ask the following three questions, Taitz says.

1 What emotions am I experiencing?

“Observing emotions with distance is the first step towards regulating emotions,” Taitz says.

2 How hungry am I? “Appetite awareness, learning to notice physical hunger and satiety is instrumental in moving away from eating feelings,” Taitz says.

3 What else may I choose?

“We may find alternative ways to soothe when we are fully present,” Taitz says.

“For example, eating a piece of chocolate with full awareness and attention is more enjoyable than swallowing the entire bar.

I often try to help people explore methods to self-soothe beyond eating: talking to a friend, volunteering, listening to music, enjoying a warm bath.”

Nutritionists and dietitians, too, can help you find other foods to appease your emotional appetite (see sidebar). Diets, though, are not apparently the answer.

Girls who diet frequently are 12 times more likely to binge than girls who don’t diet, NEDA reported.

Since compulsive emotional overeating may be linked to other, deeper issues, experts may also recommend visiting a psychologist or therapist to help delve into these issues. Esther Kane – the author of “It’s Not About the Food: A

Woman’s Guide to Making Peace with Food and Our Bodies” – recalls one client in her mid-30s who weighed over 400 pounds.

“When we started therapy, I soon discovered that she had learned to stuff her feelings down with food as a toddler and had been doing this her entire life,” recalls Kane, a registered clinical counsellor in Courtenay, British Columbia. “We started with exploring her family-of-origin experiences, which led to her self-soothing behavior with food. As it turned out, she was physically abused by a tyrannical father and her mother failed to protect her or provide comfort after these abusive episodes. She learned at a very early age to get comfort from the only thing available: food.

“I helped her to stop stuffing her feelings with food by exploring the root cause of her overeating behavior, her family-of-origin experiences. We reframed her emotional overeating as a coping mechanism she learned early on to deal with abuse in her family. I helped her to realize that she was safe now; free from abusive behavior at the hands of others and that she her emotional overeating was now harming her instead of providing a feeling of safety and comfort. I also taught her some concrete ways to handle her feelings instead of running to food every time she felt a big surge of emotion. For example, she learned that it was OK to feel fear and that she could manage just experiencing the feeling without stuffing it down and that nothing bad would happen as a result. In time, she learned how to safely feel all of her varied emotions without stuffing them down with food.” © CTW Features

A Healthy Handful of Foods to Appease the Emotional Eater What not-bad-for-you foods are best to have on hand for emotionally weak moments? Eating experts gave us a few suggestions.

Complex Carbohydrates Eat 100 percent whole grain products that will provide you with lasting energy to keep your mood upbeat, such as 100 percent whole wheat bread, brown rice, whole wheat pasta, oatmeal, black beans and even fruit.

Why: Stay away from refined (packaged), carbohydrates. They are digested quickly and lead to a dip in energy and a rebound in hunger a few hours later.

Consume Protein Regularly Healthy lean protein such as seafood, tofu, quinoa and low fat dairy.

Why: The addition of protein to your meal can help slow the absorption of the carbohydrates. Dopamine and norepinephrine are released after eating protein, too. These chemicals in the brain leave your body feeling happy and alert.

Vitamin B12 foods Whole grain breakfast cereals (enriched), lean beef, low fat dairy, eggs, shellfish and lentils.

Why: Studies have shown that B12 may play a significant role in serotonin production. Studies also have shown that low B12 levels can be associated with depression, so make sure to eat your enriched grains.

Stay Hydrated Water infused with lemon, limes, strawberries and even lavender can be a nice change of pace. Green Tea and decaffeinated coffee are also a great choice. Stay away from sugary liquids that will only provide you with a short boost. They will be followed by an unwanted crash.

Why: When you are dehydrated you are more likely to feel fatigued and therefore in a bad mood. fourcornershealthyliving.com ~ Sunday, September 9, 2012 • 13

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How to Be a Hungry Girl Author Lisa Lillien gives her advice on filling, healthy snacks and how to plan ahead to enjoy life’s little indulgences

By Lindsey Romain CTW FEATURES

S

ometimes, a satiable appetite is an easy thing to tame in a healthy manner. Just ask Lisa Lillien, known online and on her Food Network show as the Hungry Girl. As a food personality and a New York Times bestselling author, Lillien made a name for herself as a smart snacking queen, offering tips and recipes for other hungry girls looking for a way to maintain a healthy diet while still feeling full. Her online empire built up a slew of followers, with an email subscription list of about one million.

Here Lillien – whose new book “Hungry Girl to the Max!” (St. Martin’s Griffin, 2012) hits shelves Oct. 16 – shares tips on how to snack smartly, plan ahead and enjoy tasty but guilt-free desserts.

Q

I’m sure nearly every woman can agree that the balance between satisfying a big appetite and eating healthy can be a challenge. What are some ways to feel full without going overboard?

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A

I’m a snacker. I like to eat small meals throughout the day. I find that I’m more satisfied that way. My Mini-meals have 200 to 300 calories each, and keep me from ever getting too hungry. It totally works!

Q A

What are some healthy snacks that you always have in your kitchen?

I always have Fuji apples, light string cheese, 100 calorie packs of nuts and fat free Greek yogurt on hand.

Q

Some snacks sound healthy but aren’t once you really evaluate the nutritional information. Are there any supposedly healthy foods you avoid because you know they’re not all they’re cracked up to be?

There are foods that definitely sound like they would be low in calories and fat that aren’t. Things like granola, trail mixes and store-bought kale chips are typically loaded with fat and calories. Many protein bars have over 300 calories and are more like meals, not snacks. There are also many flavored waters that are loaded with sugar.

A

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Q

A

A

Q A

Surely there are nights when you have to go out to an indulgent restaurant with friends or family. Do you typically plan ahead when that occurs? What are some tips you’d recommend to anyone who likes to be conscious of that sort of thing?

Yes, I always plan ahead. Just think about where you are going and plan your food for the day. If you’re going somewhere that has amazing bread, skip the starchy sides and have a piece of bread before your meal. If you love a restaurant’s chocolate soufflé, order grilled fish and steamed veggies but share the decadent dessert with friends.

Speaking of dessert, lots of people love it but don’t know how to incorporate it into a meal without overindulging and expending a self-assessed calorie budget. What are some ways to sneak dessert in without going too crazy? Are there ways to sneak nutrition into a nightly treat, too?

I have a few great dessert ideas.

Try VitaTops, the chocolate flavored kind. They can kick a craving for chocolate candy, cookies, brownies or muffins, and they only have 100 calories each. They’re loaded with fiber and they taste amazing! Another super-fun dessert idea is red hot apple pie in a cup.

Just dice up a Fuji apple, top with a dozen or so red hot candies, then nuke for a few minutes until the candles are melted and apples are soft. Stir, and voila! It’s a yummy apple pie swap!

Q

A

Q

On that same note, while it might be easy to sneak fruit into dessert, what can a person do if they’re not interested in veggies? Are there ways to incorporate them into a meal or snack without eating them plain?

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I love veggies and never need to sneak them in anywhere, but broccoli slaw mix is amazing and a great pasta swap. Just stir fry it in a skillet with some marinara sauce and spices until it’s super-soft. So good!

Are there any other carb cuts you use to replace calorie-dense foods like pasta or bread?

Yes, Tofu Shirataki noodles are the absolute best pasta swap.

They’re noodles made of tofu and yam flour. They only have about 40 calories for a huge bowl. They’re gluten-free, low in carbs and all natural, too. As for bread, I stick with high-fiber flatbread options, like rolls or tortillas, that have around 100 calories each. Or thin slices of highfiber bread that have around 40 calories per slice.

Q A

What are some healthy lunch ideas for a someone at work?

Q A

What would you say is your alltime favorite healthy meal?

I love big salads that are loaded with veggies and topped with lean protein. I make great salads with chicken breast, chopped Fuji apples and all kinds of veggies. They’re so good, you don’t even need dressing.

I like so many different things, but my favorite guilt-free meal is definitely an array of sashimi and cucumber salad from my local sushi restaurant. Yum! © CTW Features

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As

By Lindsey Romain CTW FEATURES

Eaten TV

W On

hen it’s time to settle on a healthy recipe, who better to trust than the people who whip them up in front of a camera everyday? These TV personalities share their favorite healthy recipes, from delicious sandwiches to satiating entrees.

Melissa d’Arabian Season 5 winner of "Food Network Star," host of "Ten Dollar Dinners"

Mustard Chicken Serves: 4 Preparation time: 15 minutes Cooking time: 1 hour, 15 minutes

Top Cooking Channel and Food Network stars offer up their favorite healthy recipes

Ingredients 1½ pounds chicken thighs (about 8), rinsed and patted dry ½ teaspoon kosher salt ¼ teaspoon ground black pepper 2 tablespoons olive oil 1 onion, finely chopped ¼ pound white button mushrooms, quartered 3 garlic cloves, finely minced or

pressed through a garlic press 1 tomato, cored, halved, and chopped, or ¾ cup canned diced tomatoes 1 tablespoon all-purpose flour 1 teaspoon dried tarragon ½ cup dry white wine 1 cup chicken broth, plus extra if needed ¼ cup Dijon mustard 2 tablespoons sour cream Directions 1. Preheat the oven to 350 degrees F. Place the chicken on a

cutting board and remove and discard the skin. Season the meat with the salt and pepper. Heat 1 tablespoon of the olive oil in a heavy-bottomed pot or Dutch oven over medium-high heat. Add the thighs, smooth side down, and cook until browned, about 4 minutes. Turn over the thighs and brown the other side, about 3 minutes more. Transfer the chicken to a plate and set aside.

2. Add the remaining 1 tablespoon olive oil along with the onion and cook until soft, stirring occasionally, for about 5 minutes.

Stir in the mushrooms and continue to cook until the mushrooms are soft, 3 to 5 minutes. Add the garlic and cook until fragrant, 1 to 2 minutes, and then add the tomato and flour and cook, stirring, until the tomato begins to break down, about 3 minutes. Stir in the tarragon.

Raise the heat and pour in the wine, letting it simmer for 1 minute before returning the chicken to the pot. Pour in enough broth to reach halfway up the sides of the chicken, then cover the pot and place it in the oven to braise, until the chicken pulls away from the bone easily, about 45 minutes, removing the lid halfway through cooking.

3. Remove the pot from the oven, use tongs to transfer the chicken to a plate and set aside.

Add the mustard and sour cream (if using) to the sauce and stir to combine. Then return the chicken to the pot and cook for about 5 minutes to bring the flavors together before serving.

Reprinted from “Ten Dollar Dinners” (Clarkson Potter, 2012)

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Roger Mooking Award-winning musician and host of "Everyday Exotic" on the Cooking Channel creates a healthy, flavorful Asian meal.

Nori Crust Ingredients 2 nori sheets, toasted 1½ tablespoons sesame seeds 1 teaspoon sweet paprika 1 teaspoon black peppercorns Salt to taste 2 tablespoons butter 1 shallot, minced 1 clove garlic, minced 1 Thai chili, sliced and seeds removed Directions 1. In a mortar and pestle, break up the nori sheets. Add the sesame seeds, paprika, black peppercorns and salt. Grind to combine.

2. In a small sauté pan, melt the butter over medium heat. Add the shallot and garlic. Sauté over medium heat for 1 minute until the shallot and garlic soften and turn slightly brown. Add the chili and the nori spice mixture. Stir for 1 to 2 minutes to toast then remove from the heat.

Nori-Crusted Salmon Ingredients 1 tablespoon butter 1 teaspoon vegetable oil Four 5–6 oz salmon fillets, skin removed Salt Nori Crust Directions 1. Preheat the oven to 350 degrees F. 2. Heat the butter and oil in a sauté pan.

Season the fillets on all sides with salt.

Sear the salmon skin side up. Turn and sear on the other side, approximately 2 minutes in total. Transfer the salmon fillets to a baking dish, set them skin side down and pat the nori crust overtop.

Bake in the oven until cooked through, 5 to 7 minutes.

Soba Vinaigrette Ingredients ½ cup seasoned rice wine vinegar ¼ cup soy sauce 1 tablespoon minced ginger 2 teaspoons sesame oil ¼ cup vegetable oil Directions 1. In a bowl, add the seasoned rice wine

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vinegar, soy sauce, ginger and sesame oil.

Slowly add the vegetable oil, whisking until completely combined.

Store in an airtight container refrigerated for up to three days.

Soba Noodle Salad Ingredients 1 tablespoon vegetable oil ½ lb shiitake mushroom caps, sliced Salt 1 clove garlic, minced 1 tablespoon minced ginger 2 cups sugar snap peas, blanched and thinly sliced on a bias 1 carrot, julienned 1 bunch garlic chives (or green onion), cut into 1-inch pieces on a bias Pepper Soba Vinaigrette ¾ lb soba noodles 1 nori sheet, cut into 1-inch pieces, for garnish 2 tablespoons sesame seeds, for garnish Directions 1. In a large sauté pan, heat the vegetable oil over medium heat. Add the shiitake mushrooms, season with salt and sauté for 7 to 10 minutes. Add the garlic and

ginger, and sauté for 1 minute. Add the sugar snap peas, carrot and garlic chives, and stir.

2. Season with salt and pepper, then sauté for 2 to 3 minutes. Add 3 tablespoons of the vinaigrette, combine well then remove the pan from the heat.

3. Boil the soba noodles, following the package directions, until cooked through.

Lay the noodles on a tray and spoon the remaining vinaigrette overtop. Allow the noodles to absorb the vinaigrette for 5 minutes.

4. In a bowl, toss the vegetables and soba noodles together. Place the nori-crusted salmon on top of the soba noodle salad and garnish with nori pieces and sesame seeds.

Green Tea Ingredients Water, boiled 1 tablespoon green tea leaves Directions 1. Pour hot water in a teapot and cups to warm them then pour the water out. Place the green tea in the teapot. Pour water in the pot and steep for approximately 20 seconds.

2. Pour the water out to remove sediment from tea. Refill teapot with water. Steep for 1 minute. Pour into teacups. Enjoy.

Reprinted from “Everyday Exotic: The Cookbook” (Whitecap Books Lt. 2011)

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Nadia G A light breakfast from the host of "Nadia G’s Bitchin’ Kitchen" on the Cooking Channel

Egg White Sandwich with Blueberry & Argula Salad Ingredients 2 tablespoons + 1 teaspoon extra-vir gin olive oil 3 red onions, sliced into ¼’’-rings and separated

1 ¼ teaspoons sea salt 8 egg whites (2 egg whites per sandwich) 1 teaspoon piment d’Espelette freshly cracked black pepper, to taste 1 tablespoon aged balsamic vinegar, minimum 7 years old 1 tablespoon maple syrup 4 cups baby arugula 1 cup fresh blueberries 8 slices flax-seed or whole wheat bread, sliced ½’’ thick Fig jam

Caramelized Onions Directions Heat 1 tablespoon of extra-virgin olive oil in a large nonstick frying pan over medium heat. Add the onions and ¼ teaspoon of sea salt, and stir to coat evenly.

Sauté for 8 minutes. Then turn the heat down to medium-low and sauté for another 40 minutes, until they’re a deep amber color and have reduced to one third of their original volume.

Egg White Omelets Directions Heat a medium nonstick pan over medium heat. Add a teaspoon of extra-virgin olive oil, and use a paper towel to lightly grease the pan and remove the excess oil. Beat 2 egg whites with ¼ teaspoon of piment d’Espelette, ¼ teaspoon of seal salt and some freshly cracked black pepper. Pour the egg whites into the pan, and cook for about 3 minutes, until opaque and slightly firm. Flip over the egg white omelet, and cook for an additional minute or two. Repeat with the remaining eggs.

dressing.

Shkiaffing It Together Directions Toast the bread and slather one half of each sandwich with a tablespoon of fig jam and a tablespoon of caramelized onions. Add an egg white omelet, top with a second slice of toasted bread, and serve with 1 cup of arugula and blueberry salad on the side.

Reprinted from “Bitchin’ Kitchen Cookbook: Rock Your Kitchen – And Let the Boys Clean Up the Mess” (skirt! 2008) © CTW Features

Blueberry & Arugula Salad Directions In a jar, combine 1 tablespoon of extravirgin olive oil, aged balsamic and maple syrup. Close the jar tightly and shake vigorously to emulsify. In a large bowl, toss the arugula and blueberries with the

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The Rise (and Fall?)

Of the Insulin Crowd The number of kids and teenagers with type 2 diabetes is growing rapidly, with no apparent end in sight. Can anything be done to stop it? Yes, say experts, and keeping a child healthy and diabetes-free should be a family affair

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By bev Bennett CTW FEATURES

O

nce rarely seen before mid-life, more children and teens are now at risk for type 2 diabetes.

Type 1 diabetes, which develops when the body doesn’t produce insulin, still accounts for most of the cases in people under age 20.

However, type 2 diabetes, in which the body doesn’t produce enough insulin or doesn’t use insulin properly, is becoming more common among young people, say health experts.

It used to be unthinkable that a 12-year old could show signs of type 2 diabetes.

Not so anymore, according to Dr. Joseph Skelton, assistant professor of pediatrics at Wake Forest School of Medicine.

Now increasingly, obese children over age 10, especially in those families with type 2 diabetes risk factors, are being screened for the disease, according to Dr. Skelton, director of the Brenner FIT (Families in Training) Program at Wake Forest Baptist Medical Center, WinstonSalem, N.C. The prevalence of pre-diabetes or diabetes more than doubled for 12 to 19 year olds during the period between 1999-2000 and 2007-2008, according to government statistics.

The numbers have health professionals looking for innovative and practical ways to reverse the trend.

Family involvement is key, they say.

“You have to make family-level lifestyle changes,” says Kerri Boutelle, Ph.D., associate professor of pediatrics and psychiatry, University of California, San Diego.

Type 2 diabetes is associated with obesity and lack of physical activity, which families can influence. Even a child who is seriously overweight and disinclined to get moving, doesn’t have

to face diabetes if his family intervenes, say health experts.

If your child is at risk, losing weight and getting more exercise may prevent or delay diabetes. Lifestyle changes also help children with diabetes manage their disease.

But you can’t expect your child to take these steps by himself.

When families act together, everyone, including the child, benefits, according to the results of various pediatric health programs and studies.

Your child wins because he’s supported, has partners to help him progress and finds role models through your healthier habits.

The rest of your family also benefits, because, as Boutelle says, “It never hurts anyone in the family to eat well.”

You can make a number of improvements including healthier food shopping and cooking, ramping up exercise and detaching from the screen.

Since you’ll be working together as a family team, decide on goals together, Dr. Skelton says.

Surprisingly, considering the dangers of diabetes, experts don’t recommend

turning your routine upside down.

“I’m a small changes person,” says Dr. Patricia Cantrell, pediatrician, Kaiser Permanente, San Diego.

She recommends setting small, reachable goals, such as going from one vegetable serving a day to two or three; increasing exercise slightly at first.

Give kids too much at once and they’ll be defeated,” says Dr. Cantrell, who has a special interest in pediatric obesity.

Dr. Skelton’s work also supports a small-steps-at-a-time approach.

“You have too many habits to change, and it’s overwhelming,” he says.

The caveat is that whatever you decide, it should be doable now, not next week, Boutelle says.

As parents, you’re both the gatekeepers and role models for healthy eating habits, says Angela Ginn, registered dietitian, certified diabetes educator and Academy of Nutrition and Dietetics Spokesperson.

You decide what foods come into the house, with positive input from your children.

You can say no to soft drinks and cut

back on junk food, while introducing more produce, lean protein and whole grains.

Include your children in shopping and menu-planning, if possible.

Let your child select one new vegetable from the supermarket or farmers market each week. Take the next step and prepare the item together.

“Children who help you prepare healthy foods are more likely to eat them. They’re excited about the process,” says Ginn, Baltimore.

Similarly, you’re more likely to win an argument about getting more exercise if you’re not glued to the sofa with one hand on the remote.

Turn off the television and go for a walk together, Boutelle suggests.

Make Sunday afternoons the family bike ride occasion.

If necessary, offer incentives or rewards for more activity.

But remember, if your child isn’t motivated to healthier living, you’ll have to do the motivating, according to Boutelle. It's a parent's job. © CTW Features

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When to Call In the Professionals S

ome families prefer to work on their own, with recommendations from health experts. Others benefit from structured diabetes prevention programs.

However, if your child’s blood sugar isn’t under control and you see that lifestyle changes are happening very slowly, it’s time to get experts involved, says Kerri Boutelle, Ph.D, expert in weight loss programs for obese children and adolescents.

Programs in which both children and parents participate and share ideas with other families are helpful, according to Dr. Patricia Cantrell, a pediatrician with KaiserPermanente, which offers Kids in Dynamic Shape, a six-week interactive program in which children and their parents learn to eat more healthfully and get more physical activity.

The degree of information you’ll receive should be tailored to your family’s needs.

“Sometimes you only have to talk about eliminating soft drinks. For other families, it’s portion size and everyone needs to be instructed,” Dr. Cantrell says.

Dr. Joseph Skelton agrees on the need for personalized support for families.

He’s director of the Brenner FIT program, a family-centered approach to weight management for children with health problems related to their weight.

“A desirable program will be respectful of and responsive to your preferences, needs and values,” he says.

Your family is more likely to improve their lifestyle if you’re asked to examine your unhealthy habits and find a few that can be changed, rather than get a generic prescriptive list.

“We want families to pick something that’s important to them,” he says.

For many, the choice involves spending more time together as a family, according to Dr. Skelton.

Healthier By the Numbers Living by the numbers adds up to better health.

Make 5, 2, 1 and 0 part of your family’s daily routine, says Dr. Patricia Cantrell.

As a goal, health professionals recommend five servings of vegetables and fruits each day; two hours or less of screen time (television, video games, surfing the Internet); one hour of physical activity daily and no sugar-sweetened beverages (at home or with restaurant meals).

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AdvAnced GAstroenteroloGy A s s o c i A t e s

Maria M. Olmeda, MD and Armando Lopez de Victoria, MD announce the opening of their new practice.

Please call to schedule an appointment.

4801 N. Butler Ave. Suite 13102 Farmington, NM 87401

P: (505) 436-2906 F: (505) 436-2197

fourcornershealthyliving.com ~ Sunday, September 9, 2012 • 23