General Nutrition: Eating as a Lifestyle Choice
Dear Mike, I read your column on dieting and I agree with you - diets don't work! I have tried several and I fall off after a few weeks. I am
looking for a few good tips to help me control my appetite as a lifestyle choice, meaning how I can eat from now on and know I am getting good nutrition AND controlling my diet for weight purposes. I want to
look good in a swimsuit all year, every year. Can you offer any suggestions? SL, New Orleans
General Nutrition: Eating Tips for a Healthy Life
Dear SL, You know; the number of
times I receive requests for information like this is staggering. In my pharmacy practice, I can almost dot the calendar when these queries will start: early January, mid-April, all of May.
I think the best approach to consider is one that will work all year. Managing our weight should be a year-round event, what I would consider a lifestyle approach. Here are some tips I hope will
help.
- Drink 6-8 glasses of water daily. This will help to support your kidneys in the function of eliminating toxins and wastes. Water will also aid the liver in its efforts to properly metabolize
fats. Water helps with digestion and aids in transporting nutrients. It also helps the skin to maintain proper hydration.
- Controlling weight means expending the calories you take in daily. Exercising daily will help to do this. It will also boost your energy and metabolism. Exercise will increase blood flow to
your cells and burn stored calories throughout the day. Exercise also aids in digestion and elimination and improves your mood, by increasing levels of endorphins, the "feel-good" brain
chemicals.
Rather than beat you up with the foods you should be eating, I will suggest some general principles for healthy eating habits.
- Drink a full glass of water about 30 minutes before you eat each meal. This will help you to obtain adequate quantities of water through the day and really helps to diminish your appetite.
When eating, don't drink a beverage of any kind. Wait until you have finished eating to drink and do so slowly. This does two things: It helps to circulate the nutrients digested more readily and
drinking your beverage prior to getting "seconds" will slow your need for more food. Try this: finish your first plate and, if you are considering getting more food, drink a glass of water
and wait ten minutes. Chances are that you will not want the second helpings; you will be fuller!
- Eat a wide variety of foods. Don't consider being on a "diet"; rather look on your foods as a chance to explore new and healthful options. Become adventurous with your meal plans and
try foods that are not a normal part of your diet.
- One of the keys to healthy control of calorie intake is to reduce your portion size. Try this at home. Cut a template of portion sizes from a paper plate. Trace and cut two holes the size of a
playing card. These will serve as a protein and a vegetable serving. Cut another hole the size of a golf ball. This will serve as a portion of starch, such as potatoes, pasta or rice. If the template
fits over your servings, you have effectively reduced your servings to healthy portions.
- Eat slowly. Make your meal an event, rather than a quick occurrence. Don't eat while watching TV, reading, or driving. Instead, relax for a few minutes prior to eating, enjoy each taste of
your food and wait 10-15 minutes before accepting "seconds." This will help your digestion and will diminish your appetite. As your hunger subsides, you may find that you do not require the
additional serving.
- At your meals, eat lower calorie foods first, such as soups, salads and vegetables. They will help to fill you. And remember, not all meals need to end in dessert. Fruits are a wise choice for
any end to a meal.
- Create a schedule every day for your meals, including snacks. Adhere to the schedule and stay out of the kitchen until you are preparing your meal. While eating out, maintain your portion
control. You can always take home a "doggy bag" for your lunch the following day.
- When at work or on the "go", take healthy foods with you and don't keep snacks and sweets around the house or at work. You may establish a discipline that you will only eat sweets
when you eat out and keep nothing but fruit around the house.
- It is helpful to keep a journal of your eating and exercise habits, to gauge your progress or… note your shortcomings. Don't look at the journal as a "tattle-tale" but instead
consider it a "success" journal, showing you care enough about your program to log your ups and downs.
Finally, SL, don't consider that you are on a diet; rather, decide you are choosing to eat properly. That way there is no failure attached to falling off the program.
Don't beat yourself up if you "cheat" or "fail". This will likely do more harm than good. And don't rationalize that your failure is a good excuse to continue indulging. Just get back on
your program. Keep a positive attitude about your new and healthier lifestyle and maintain a positive self-image. Love yourself as you are and visualize who you wish to be. You will get
there!
At the Wellness Store, we offer nutritional counseling for lifestyle or weight management and can provide nutritional supplements that help to burn fat and suppress appetite. Between
these aids and a new, exciting discipline you bring to each day, you will always be able to fit in a swimsuit (and look good in and out of one!) Stop by the Wellness Store for weight
management options or contact me for an appointment in person or by phone. Summer is coming, but it is nice to look good prior to the winter holidays also. Each year is a new chance to live without
resolutions or the need to catch up in a healthy way. Each day is a new adventure in this, so… carpe diem! Click for Related Nutritional Supplements
Questions about Health?
Ask "Mike"
For Consultation with Jerry "Michael" Casso R.Ph.
Click Here
Fats: The Good, The Essential, The Bad…and Ugly
Dear Mike, Our culture now is all about having a lean body and slimming down. Aren't we supposed to put on a little weight for winter?
Doesn't the added fat protect us from illness? And what are the best types of fat to eat? GY, Metairie
Dear GY, These are great questions and, by all historical accounts, it may seem entirely proper to put a few pounds during the colder
months. And you are right; our culture does seem to highlight a slim body. Fashion magazines always feature people that look like they haven't eaten in weeks. While the typical size dress in
a magazine is a size four, the average woman wears a size fourteen! Men are no different. Men's health magazines feature guys with washboard stomachs that, although we try, just don't
appear with our exercise program. (And most men would not be caught in some of the clothes these dudes are wearing!)
So…if you are like most people, you secretly want to look like
these models, but realize you can't. Some people try their hardest, others try somewhat, and many rebel against the "vogue" and don't try at all.
Historical Fat Storage for Protection Historically, we have not always been fat-phobic. Our body's wisdom protected our cave ancestors during the winter, when
food was either not growing or hiding and hibernating during the colder months. For some reason, the human society decided that an hourglass
figure was easier on the eyes and we began this relentless pursuit to change our appearance. I have heard from female figures in my family that whoever invented the corset; 1) had
to have been an insensitive man and 2) should have been executed at the patent office. During the Victorian days, men rebelled from the idea of
looking thin and a sign of a prosperous man was a hefty bank account and an even heftier belly. (I believe most men wish they still lived in these times.)
As the 20th century progressed, two things happened that brought us to the cultural present of lean looks and frustration of trying. These two ideas have been controversial, morally and
realistically, and may still not be answered to our satisfaction.
First, the fashion police decided we could get by with less clothing to hide our appearance. Secondly, medical discoveries
determined that we might be better off, if we took off a few pounds and exercised.Now, we are faced with the specter of lean appearance that is quite difficult to obtain after the age
of… let's say 30.Further, the body has not evolved much at all from the days of caves and hunting/gathering for the winter months. When our ancestors were faced with cold winters, they
stocked up on foods and added pounds to protect the body from starvation. Men added the pounds in the same place unwanted fat occurs, the stomach area.
Women added pounds in the areas that best protected their reproductive organs. Because the body has not changed much, we still have to deal with these areas in overcoming fat stores
for appearance sake. Our ancestors burned four times the calories we do in this age. (They didn't have a remote control or a couch!) Part of
staying well is exercise. We tend to add weight during the winter because we are not as active. GY, adding pounds for the winter is not about staying healthy,
it is an old protection against winter famine. The immune system does work better if the body is leaner.With all our medical research into disease and fat, one thing remains
absolutely true. In order to be healthy, we must burn more calories than we ingest. If we don't, we add body fat. The idea of adding fat to the body for cold may work for other
mammals, but it can harm humans greatly. Heart disease, diabetes, and other chronic diseases are proven to occur less in those that exercise and eat responsibly.
An added benefit we enjoy over our ancestors is our ability to consume fresh fruits and vegetables all year. We also know that these foods will protect us from aging as quickly as our
forefathers aged. Let's face it - the supermarket is a wonderful 20th century invention, but with the good comes the bad. Good Fats, Bad Fats, UGLY FATS!!!
We all need some fats. Fat is after all our body's favorite fuel source. Most people have about a month's worth of energy stored in their normal fat deposits. Besides supplying energy, fat
cushions and protects your organs and helps regulate your body temperature. But rather than create poor situation with too much fat or a
poor health decision to exclude fat completely from your diet, seek balance with fats. A "no-fat" diet is an unhealthy choice because we do derive important nutrients from certain types of
fat. A "low-fat" diet is really what will keep us in the best shape physically. For some people, the Atkins diet, which does not distinguish between fats will work to both lose weight and to
support the heart. BUT, until there is conclusive evidence this diet is healthy for everyone, use caution. The body likes different types of fat. There are good fats and
there are bad fats. Some types of fats are very important for our health while others are a burden and hard to use. Some fats contain healthy essential fatty acids, while others just add
pounds with no healthful benefit whatsoever. Further, ugly fats can actually cause major problems with the heart, with obesity, with blood sugar regulation and potentially, cancer as well. For
this reason, it is good to know what type of fats to eat. This is the way to achieve balance in your fat intake. Fats are usually attached to a protein source, such as meat,
dairy, nuts or some vegetables. Some meat contains unhealthy fats, while others forms of meat contain very healthful fats that will actually help us to BURN BODY FAT! Further, good fats can
support our heart, help to keep our cholesterol in shape and keep our blood sugar in good shape as well. Let's break down fats in general, according to the concept of good, bad and UGLY! Good Fats from Lean Sources Good fats are usually found in deep water (or cold water) fish, as well as nuts and some vegetable forms of protein. Good fats
can also be found on land, such as fats from protein sources like venison, turkey or soy. Now, you may think that these types of foods don't really contain much fat and you would be
right. Venison fat is almost not there and this makes venison one of the best protein sources you will find. Consider this: a muscular animal is low and fat and…isn't that what we want to
be as well? Of course it is. Examples of fishes with good fats are salmon, halibut, cod and tuna. These fishes contain large stores of fat because they
must protect their body while swimming in cold water, but they are just as athletic in their own right as deer. The fat contained on fish like these is good for us because it contains great stores of essential fatty acids, which we need to stay healthy.
Essential fatty acids will also help us to control our weight, help our heart and cholesterol, keep our skin in good shape and help to keep our cells well protected. We need them and these are
the best food sources to get an abundance of them. Clinical trials have shown that fish oil supplementation is effective in the treatment of many disorders including
rheumatoid arthritis, diabetes, ulcerative colitis, and Raynaud's disease. We carry a quality fish oil supplement and you can click here to purchase it.
We cannot live by fish alone though, right? In fact, vegetarians do not get any type of meat protein or meat fat…but they do get fat that is helpful to their body. The best
sources for plant-based fats are from seeds and nuts, which contain essential fatty acids known as Omega-9. Some great examples of healthy plant fats are flax seeds, evening primrose
oil, black currant oil or borage oil. Most nuts contain good fats, but the best nut I believe is almonds. These nuts contain a good amount of healthy fats, which are easily broken down and
have a lot of benefit to the body. Another great Omega-9 is the lowly avocado. This great tasting food had very healthy fat in it. I know what you are thinking: avocados are very caloric…and
I agree. But remember we are looking at balance and too much of anything may not be a good thing! Perhaps the preferred form of oil to cook with is olive oil
because it contains a great supply of Omega-3 and -9. The oil will lose some of its benefit, however, when it is heated. The best fats or oils are usually the type that are in a liquid form at
room temperature. By heating any fat, you change the basic structure of the molecule and can render it quite dangerous. Obviously, for this reason, fried foods are not a great food
choice. Even the best oils can change, so consider how you can get oils in your diet without cooking them. Seemingly minor differences in their molecular structure make
the EFA families act very differently in the body. For instance, while the metabolic products of omega-6 acids promote inflammation, blood clotting, and tumor growth, the omega-3
acids act entirely opposite. We are back to the balance issue again. Although we do need both omega-3s and omega-6s it is becoming increasingly clear that an excess of omega-6 fatty
acids can have really serious consequences to our body. Many scientists believe that a major reason for the high incidence of heart disease, hypertension, diabetes, obesity, premature
aging, and some forms of cancer is the profound imbalance between our intake of omega-6 and omega-3 fatty acids. Our ancestors evolved on a diet with a ratio of omega-6 to omega-3
of about 1:1. A massive change in dietary habits over the last few centuries has changed this ratio to something closer to 20:1 and this spells trouble. That is why most of the nutritional
supplements of essential fatty acids contain a higher amount of Omega-3. The most beneficial and active of these fatty acids are EPA
and DHA. The body converts other forms of fats to EPA and DHA, but the conversion is quite inefficient especially in older people. Scientists were first alerted to the many benefits of EPA
and DHA in the early 1970s when they studied the Eskimo diet, recognizing that there was an exceptionally low incidence of heart disease and arthritis despite the fact that they consumed
a high-fat diet. The research soon discovered that two of the fats (oils) consumed in large quantities, EPA and DHA, were actually highly beneficial. More recent research has established
that fish oils (EPA and DHA), a large part of the Northern peoples' diet play such a crucial role in the prevention of atherosclerosis, heart attack, depression, and cancer.
The human brain is one of the largest "consumers" of DHA and it is believe that it can help our cognitive function, our memory, our mood and our ability to respond to aging problems. Several
studies have established a clear association between low levels of omega-3 fatty acids and depression. Other studies have shown that countries with a high level of fish consumption have
fewer cases of depression. Recognizing the unique benefits of EPA and DHA and the serious consequences of a deficiency the US National Institutes
of Health recently published Recommended Daily Intakes of fatty acids. They recommend a total daily intake of 650 mg of EPA and DHA.
An adequate intake of DHA and EPA is particularly important for mothers to be and young mothers nursing. During this time the mother must supply all the baby's needs for DHA and EPA
because it is unable to synthesize these essential fatty acids itself. There is also emerging evidence that low levels of omega-3 acids are associated with hyperactivity in children.
(Click here to read more.) There can be bad fats…but bad balance is this issue!
There is a great deal of debate about which fats are actually
bad for you. Many nutritionists would suggest that meat, for instance, is not a bad fat, but the people eating a lot of meat also eat a low fiber diet and this can cause the meat fat to be
a bad fat. I would suggest, once again, that balance is the important issue. If you consume large quantities of fat, you must also have large quantities of fiber to help get rid of it.
Better, I think to watch your fat intake, eat the right kinds of fat (at room temperature if possible) and avoid some of the more dangerous fats, such as lard, some saturated fats (like
those that are cooked at high heat…very bad!) and all those polyunsaturated fats. Saturated fats come from animal sources including meat, egg yolks, dairy products, and fish. Saturated
fat intake should not exceed 8 per cent of your total calories or about 18 grams a day. Now, for the UGLY FATS!!!
Ugly fats don't grow on trees or in fields; they aren't raised on farms or herded on ranches. Ugly fats have never been a part of nature. You see, ugly fats are made in clean, sanitary
manufacturing plants. They really only resemble fats at all. Thank the miracle of food processing for ugly fats. Because after they are made: you buy them…in great numbers.
Food processors add ugly fats to hundreds of products found on the grocers' shelves: products like bread, crackers, cookies, cakes, snack foods, dips, spreads, dressings…too many to
mention. Ugly fats are found in bottles, cans, and jars and use them for baking, frying, melting, and spreading on our food. Ugly fats are often hydrogenated; meaning a chemical change in an
oil makes it change from liquid to solid. That process, known as hydrogenation, produces trans-fatty acids, the truly ugliest form of fat there is. The best example is margarine. I tell my
patients and customers that you are much better off eating butter than these types of margarines. However, they now have non-hydrogenated margarines that are actually healthy for
you. So, make sure to read your nutrition labels. The government is trying to create warnings about the ugly fats, but is of course getting some flack from the ugly fat
associations that do not want you to be warned! So, learn about these fats and avoid them when you can! The Perfect Fat…the Phospholipid
The best type of fat for the body is the phospholipid. It is the form of fat that makes up our cells membranes. Phospholipids are responsible for transporting our nutrients to create energy
and protecting our cells from free radical damage. (If you are not familiar with free radical damage, click here to learn about antioxidants.) Phospholipids can be found in most foods, but in small
measure. Lecithin, which is extracted from soy, is the best form of dietary fat and is considered the perfect phospholipid. My favorite nutritional product, which I created, is known as the Optimal Nutrition Formula, is comprised in part of phospholipids,
as a part of the tableting base known as NT Factor. You can read more about that by
clicking here
. Learn all you can about your fat intake…it just might save your life. You stand a greater chance of supporting your heart, your circulation, your weight and your brain by choosing the
good fats…and leaving the bad and ugly ones on the grocer's shelves. If you would like to learn more about how fats play a role in your health, contact me at the Wellness Store and, get
the "skinny" on them. Click for Related Nutritional Supplements
Questions about Health?
Ask "Mike"
For Consultation with Jerry "Michael" Casso R.Ph.
Click Here
Why Supplement?
Dear Mike, I hear on the news reports that you don't really need to take nutritional supplements if you are eating the right foods. I know
that in the perfect world, we would not worry about that, but…it just seems like a good idea. Do you agree with this? LM, Kingston Dear LM, In the perfect world, we would really not need nutritional supplements. We would all be eating the proper foods, in the
proper quantities and they would be growing right inside our kitchen or garden. In the perfect world, we would eat our seven to nine servings of fruits and vegetables, which would provide us with adequate
vitamins
, antioxidants and minerals and would
give us enough fiber to properly digest the foods. In the perfect world, we would all eat the proper amount of protein, fats and carbohydrates. We would be able to keep our youthful figures
and not be prone to illnesses that are the result of our less than perfect diet, as our diet would be perfect! In the perfect world, our fruits and vegetables would be of
such quality that they would contain all the nutrients we require. The soil in which they were grown would be properly conditioned to contain all the minerals to transfer to our bodies.
And the crops would be free of toxins, pesticides and herbicides. In the perfect world, we would eat foods that are free of processing. We would not have dyes, preservatives and
chemicals with names we cannot pronounce. We would be sustained by pure, wholesome goodness of organic quality foods. In the perfect world, we would live in cities and communities
that are free of pollution, car exhaust and smoke that assault our bodies, making us susceptible to free radical damage to our cells. We would not have to guard ourselves against toxic
chemicals and effects of the environment. In the perfect world, we would not need to worry about the side effects of medications. We would not need the medications because our
foods are our medicines. Depletions caused by medications would not exist. In the perfect world, life would not be so hectic. We would
not have stress from work, supporting ourselves and keeping our children safe. We would not worry so much about our livelihoods and our stress levels would not require any additional
help. In the perfect world, LM, we would be able to believe everything we hear on television. Our newscasters would not offer us medical advice (in thirty seconds or less!) and we would not need to take it.
In the perfect world, we would not need to be fed by teenagers at the local fast food restaurant. We would all have perfect diets, provided us by our loving family members and
perfect schedules so we could all eat together. In the perfect world, we would all be taught to drink enough water (free of pesky little contaminants like arsenic or lead) and to not rely on
sodas and coffee for our liquid requirements. The water would be pure and clean and taste great, too! In the perfect world, we would not need to use nutritional
supplements. We would not need to replace nutrients depleted by medications. We would not need to take extra vitamins to aid against pollutants and toxins. In the perfect world…
I also saw a news report that suggested that, if we eat enough fruits and vegetables of color, we would not need nutritional supplements. The report suggested that the (over
25,000) micronutrients and phytochemicals in foods like this could never be duplicated by a supplement. I take an issue with this type of statement. These products
are not referred to as "nutritional replacements"; they are called nutritional supplements! People that would suggest nutritional supplements can heal you, make you live longer, allow you to
skip meals are snake oil salesmen (or women!) But, supplementing with them just makes good sense. You see, nutritional supplements are just that. They supplement the diet
and provide additional vitamins and minerals to help us when our diets are less than perfect. LM, in the perfect world, we might be able to eat the right
foods and consume enough of them to keep us healthy. We would not need to fortify our bodies against pollutants. We would have good soil to grow our crops and would not need
preservatives to make them look better, for longer periods of time. We would not have to worry about our stressful lives because…well, we would not have any worries!
Until that utopia exists here on this planet, I am going to take (and recommend) nutritional supplements. Since I began taking them, I have had more energy and have not been as sick. Since
I began taking nutritional products, I think more about my health and now try to exercise and eat the best foods I can, considering my lifestyle.
Finally, LM, since I began discussing nutritional supplements and the quality of life with my patients and friends: I have seen positive things happen. I invite you to come talk to me at the
Wellness Store or contact me
for more information about
general supplementation. I have also included a column about general supplementation
that will help get you started learning about how to take nutritional supplements. Thank you for stopping by my website and I hope to hear from you soon. Mike Casso, R.Ph. Click for Related Nutritional Supplements
Questions about Health?
Ask "Mike"
For Consultation with
Jerry "Michael" Casso R.Ph.
Click Here
To Top of Page
|
