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Featured Articles:

Eating Out Doesn't Guarantee Weight Gain

Five Easy Ways to Get, Stay Healthy

The Power of One

Dining Out Tips: Slim Down Your Calories

Cholesterol: What's in a Number?

How to Use a Daily Food and Activity Diary

Eating Out Doesn't Guarantee Weight Gain Top
Washington Post

Eating out is not necessarily harmful to a person's health, according to a new study by researchers at the University of Pennsylvania School of Medicine. Previous studies cited the increased frequency of Americans eating at restaurants as a reason for the nation's obesity problem. Two-thirds of adults are classified as overweight and Americans spent over 40 percent of their food budget at restaurants in 2005, compared to just 15 percent in 1940. However, unlike earlier studies, the new research focused on county-level statistics. Researchers analyzed responses from over 700,000 people who participated in an annual telephone survey. It was discovered that people who live in areas with more fast-food restaurants were more likely to be overweight than people who live near more "full-service" restaurants. Full-service food and fast food typically have similar amounts of total fat, but full-service food generally has less saturated fats. The study defined fast food restaurants as an establishment where customers paid before eating. Author Mireille Guiliano recommended that people only eat half-servings at restaurants, which typically serve larger portions than people need. The research will be published in the February issue of the American Journal of Preventive Medicine.

Abstract News (c) 2008 INFORMATION, INC.

Five Easy Ways to Get, Stay Healthy Top
Boston Globe

The Harvard Nurses' Health Study reveals that people can lower their risk of diabetes by 90 percent and their risk of heart disease by 80 percent simply by exercising, improving their eating habits, and giving up smoking. In addition to these basic health rules, there are others that Dr. JoAnn Manson of Brigham and Women's Hospital recommends. According to Manson, people should wear a pedometer and make an effort to walk 10,000 steps each day and walk briskly for 30 minutes or more. It is also important for people to lift weights a few times each week for 20 minutes and avoid taking aspirin to prevent heart attacks without first consulting a doctor. Manson recommends that most of a person's daily vitamin intake come from foods, though it is important for women to ensure they take folic acid and calcium supplements; and to lower cancer risks and promote heart and brain health, she urges people to eat at least two servings of darker fish--salmon, tuna, mackerel, or herring--each week.

Abstract News (c) 2008 INFORMATION, INC.

The Power of One Top

Losing weight requires many changes in eating, exercise and lifestyle. It’s easy to get overwhelmed. But you don’t have to do everything at once. Start by changing one small habit. After a few days, make another small change. For example:

• Substitute fruit for your morning doughnut.
• Switch from white bread to whole wheat.
• Drink a glass of water before each meal.
• Learn to read nutritional labels.
• Try a new activity: a morning walk or playing tennis.
• Turn off the snack-triggering TV for an evening.
• Start a food and fitness journal.
• Take a week off fast food.

Each little accomplishment will give you confidence to try another. Remember: A journey of 1,000 miles starts with a single step!

Dining Out Tips: Slim Down Your Calories Top

1. Order a cup of soup as an appetizer. A study published in the American Journal of Clinical Nutrition found that people who fill up on soup (broth- or tomato-based, not cream-based) consume about 100 fewer calories during the rest of their meal.¹
2. Hold the cheese, please. When ordering a salad, grilled chicken breast entrée, or pasta dish, eliminate the grated or melted cheese in order to cut down your calories and cholesterol intake.
3. When dining at a Chinese Restaurant, focus on lean protein sources like tofu, chicken and shrimp. Ask for steamed platters with the sauce on the side. Pile on the veggies, and limit your intake of rice to 1/3 cup (steamed brown rice).
4. Have you ever noticed that you polish off everything served, even if you’re not that hungry? To reduce the temptation to clean your plate when served an overly generous portion, request a box and place a portion of your entrée to the side when it’s brought to the table.
5. Restaurant meals are notoriously oversized and often contain a lot of oil or butter, turning seemingly healthy dishes into caloric minefields. Don’t be afraid to make special requests: When ordering steamed or grilled veggies, ask your server if there is any butter or oil added at any stage of preparation.

Cholesterol: What's in a Number? Top

It used to be enough to know your cholesterol number. Today, you need to know your cholesterol numbers. That's because your cholesterol total doesn't tell the whole story. A lipid (or lipoprotein) profile will. This simple blood test, done after an overnight fast, will show:

• Your total cholesterol
• Your "good" (HDL) cholesterol level (the kind that carries the cholesterol to your liver to be eliminated)
• Your "bad" (LDL) cholesterol (the kind that causes fatty buildup in the arteries)

For optimal protection against heart disease, you should try to improve your "good" scores and lower your "bad" scores, health experts say.

Cholesterol levels are measured in milligrams (mg) per deciliter (dL) of blood. What numbers should you aim for? The National Cholesterol Education Program has set these guidelines for people over age 20 with no heart disease: (People with heart disease or significant risk factors often have stricter cholesterol guidelines.)

• Desirable: Total blood cholesterol less than 200 mg/dL; LDL below 130 mg/dL.
• Borderline High: Total blood cholesterol between 200 and 239 mg/dL; LDL from 130 to 159.
• High: Total blood cholesterol at or above 240 mg/dL; LDL is 160 mg/dL or higher.

Whatever your health, age or current score, you can benefit from taking steps to improve your cholesterol profile. To reduce your risk, the NCEP recommends trying a little TLC. That's Therapeutic Lifestyle Changes! Here's some of what it takes:

• Diet: Stick to foods low in saturated fats: low-fat or fat-free dairy products, lean meats, fish, skinless poultry, whole-grain foods, fruits and vegetables.
  
  Look for soft margarines (liquid or tub) that are low in saturated fat and contain little or no "trans" fat (another kind of dietary fat that can raise your cholesterol level). Limit foods high in cholesterol. Many of our nutritional supplements - bars, drinks, soups - have no cholesterol.
  
  How you eat may make a difference, too. Recent studies indicate that eating six smaller meals a day, rather than two or three large meals, can help shave points from your cholesterol levels. Researchers theorize that large meals send the body into cholesterol-producing overdrive.
  
  
• Weight Management: If you are overweight, losing weight can help lower LDL and reduce your risk for metabolic syndrome, a dangerous constellation of problems that puts you at high risk for Type 2 diabetes and heart disease.

Get the details about your cholesterol numbers by contacting your physician.

How to Use a Daily Food and Activity Diary Top

Self-monitoring plays a critical role in any weight management program. A daily food and activity diary can help you learn this important skill. With this excellent tool at your disposal, you can chart your food and fluid intake, record when you’ve consumed your nutritional food products and track the frequency and duration of your physical activity.

Try these ideas with your food and activity diary:

• Plan your day. Each morning, write down what you plan to eat that day to develop a “food roadmap.” As you eat each item listed, place a checkmark next it to indicate you’ve consumed it. Used as a daily planner, your diary will keep you from straying off course.
• Monitor your intake. Compare your entries against your meal plan to make sure you’re eating a balanced diet. If you notice you’re not meeting all your food requirements, the diary will help you get back on track.
• Keep score. In addition to monitoring your food intake, use the diary to keep track of your fluid intake and daily exercise.