RDsWeighIn

10 Tips for Eating Soulfully and Healthfully with Diabetes

According to the Centers for Disease Control and Prevention (CDC) report released yesterday (June 24, 2008) almost 24 million people in the United States have diabetes. That represents an increase of more than 3 million people in the last two years. In addition to the 24 million people with diabetes there are 57 million people estimated to have pre-diabetes, a condition that puts people at increased risk for diabetes.

For those recently diagnosed as having diabetes, or for those who have pre-diabetes or a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management--particularly for those who eat foods popular in the American South and the Caribbean.

Every day there are difficult choices to make that will affect an individual's blood glucose (sugar) levels and their health. People hate to be told to stay away from sugar, or just eat smaller portions. It can be  really difficult and frustrating. But the good news is that diabetes can be more manageable if these Tips are followed:

1. Buy more fresh fruits and vegetables. Fresh peaches, mangos, papaya, pineapple or oranges all contain fiber, vitamins and minerals and can satisfy your sweet tooth. If you have diabetes, limit fruit to no more than three to four servings daily.
2. Increase fiber by choosing whole grain breads and cereals. Eat at least three servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.
3. Eat more poultry and fish. Try lean ground poultry instead of ground beef.  Fish contain healthy oils, so choose fish frequently instead of meat.  Dry fry your favorites instead of deep-frying. Love catfish? Try the Cornmeal-Crusted Catfish recipe.
4. Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat. Moderate cooking temperatures help to reduce the fat.
5. Use low fat cooking methods. Broil, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.
6. Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.
7. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.
8. Slow down and chew. Eating slowly can actually help you eat less and loose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.
9. Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make 1/4 of your plate whole grains, 1/4 or your plate protein (fish, poultry or meat) and fill the other half with non starchy vegetables.
10. Practice mindful eating. Take time to look at what you're eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Finally, think about how hungry you are. Now decide how much you really need and enjoy!

Don't try to make these changes all at once, and don't be discouraged if you can't follow all the tips all the time. Small gradual changes work best and tend to last. Aim to follow one tip each week until the list has been mastered. Start today toward the goal of eating soulfully and healthfully to control and possibly prevent diabetes.

Cornmeal-Crusted Catfish (Serves 4)

• 1 pound catfish filets
• 1/2 cup cornmeal
• 4 tbs. crushed pecans
• 1 tsp. paprika
• 1 1/2 tsp. garlic powder
• 2 tsp. minced onion
• 12 tsp. pepper
• 1 tsp. salt
• 3 tbs. light mayonnaise
• 2 tbs. apricot preserves
• Cooking spray.

1. Mix together cornmeal, crushed pecans, paprika, garlic powder, onion, pepper and salt and lightly toast in a skillet.
2. Mix together mayonnaise and apricot preserves and smear on catfish.
3. Press spices completely into catfish.
4. Spray a skillet with cooking spray and heat until hot, then lower flame and continue to heat.
5. Place catfish in hot skillet and brown on one side.
6. Carefully turn and brown other side.

Nutrient information: 230 calories, 18 grams protein, 23 grams carbohydrate, 6.6 grams fat, 61 milligrams, cholesterol, 718 milligrams sodium.

Meditation and Appetite

Meditation has been used for years as a tool to reduce stress and anxiety but now researchers are looking at ways to incorporate mindfull meditation into the treatment of obesity and disordered eating. Meditation can be used both to connect with the emotions related to food, bringing awareness to food choices under differing emotional states, as well as bringing awareness to the physical signs of hunger and fullness. In the case of obesity and disordered eating behaviors, people report being out of touch with the physical sensations of hunger or fullness. Connecting the mind and body through meditation may be part of the solution to normalizing appetitie and eating. Preliminary research on appetite control and mindfulness exercises shows promising results.

There are many methods of meditation. Some require sitting quietly with legs crossed and focusing on the breath or an object, another is listening to a calm voice describe pleasant surroundings and guide you through relaxing every muscle from head to toe, others involve chanting mantras over and over again, and then there is tai chi or vinyasa yoga in which the flowing movement of the body with the breath connects the mind to the body. Something to keep in mind is that meditation is not the same as prayer. In mediation you do not ask for anything but rather acknowledge what is happening at the moment. Some days that moment may be a racing mind that won't slow down. As with most things in life, meditation takes practice and is often referred to as a practice. Connecting the mind with the body does not come easily.

So next time you find yourself struggling to control emotional eating or out of touch with hunger sensations try getting the mind and body in touch through meditation. A great resource on meditation techniques can be found here: http://www.yjevents.com/meditation/564_1.cfm
I personally find kinesthetic, or movement, mediation works best for me. Whatever type of meditation you choose to practice, it should feel natural not forced and you should look forward to making it a part of your day to day routine.

Spring Into Shape for National Nutrition Month!

With the warm weather just around the corner (thank goodness!), Spring into Shape with these 3 Weight Loss Strategies:

Strategy No. 1: Eat a Salad Before Dinner

Fact: Consuming a large, high volume, low calorie salad before a meal can reduce the calories eaten at that meal by over 10%. Toss to your waist’s delight.

Strategy No. 2: Grab Some Breakfast.

Fact: Studies have shown that eating breakfast may not only contribute to a lower fat, healthier diet, but can provide as much as 28 percent of Americans' daily intakes of vitamins and minerals. Eating breakfast has also been shown to help minimize impulsive, unplanned snacking during the day.  Too rushed to eat breakfast? Rise and shine to a quick bowl of a nutritious whole grain cereal, skim milk, and fruit -- or if you are eating on the run, reach for a container of yogurt, a small whole-grain bagel, and a piece of fruit.

Strategy No. 3: Fruits and Veggies to All Your Meals

Fact: Fruits and veggies are full of fiber and water, so they will fill you up before they fill you out. Go hog wild with them.

If you are looking for ongoing support with your springtime weight loss efforts, consult with a registered dietitian (RD) for expert personal nutrition and lifestyle advice. You can find an RD in your area at:

www.eatright.org/findanRD

Good Health!

Resolutions

It's only appropriate that as I sit here writing this on Jan. 1, 2008, that I mention something about New Year's resolutions.  I am not going to give you a list of how to stick with your resolutions and setting realistic goals. The news media and talk shows of the last week of '07 did plenty of that with the help of several registered dietians and other health experts. So unlike much of the rest of America, I refuse to make resolutions related to dieting and weight loss. Instead, I resolve to bring the principles of yoga (non-judging, non-competing, non-harming, awareness) more into my everyday life and off of the yoga mat. I resolve to have more compassion for the human-kind and the earth we live on. Bringing the calmness and awareness of a vigorous yoga practice to daily life can be inspiring to oneself and to others. So I ask you to include in your resolutions a goal for awareness, slowing down and enjoying lifes challenges, and noticing how you react and how others react to you. You might just find that this resolution helps you reach the others.

Train Your Brain, Change Your Life

As we're about to embark on a new year, I wanted to share some thoughts about what it takes to lose weight and keep it off in the real world. Many people think of the new year as a time to start undoing the damage from less-than-perfect eating (and drinking!) habits over the holidays and to take off some weight and just get healthier. It is my goal that after reading my blog, you will try to see weight management as a process, as an opportunity, and as something that can become second nature to you over time, if you give it time.

During high school and early college, I was between 25 and 30 pounds heavier than I am now. I'm sure being overweight, and having an overweight mother, is what led me on my journey to not only learn all I could about nutrition and food, but to apply that knowledge to my own life and pass that knowledge and motivation on to others--families, adults, children at any and all age and stage of life. Although I was active as a teenager (I played tennis, iceskated, and took lots of walks), I also overate. I preferred snacks like chips, loved hot chicken parmesan heros, and had trouble limiting portions of anything and everything. It wasn't until I was on my own, at college and right after college when I moved to New York City and had to fend for myself that I began to do some more regular exercise (I even started running!), and began to seriously watch portions. I did not have an "aha, eureka!" moment that told me I needed to change my life, but I was not happy being overweight and knew I wanted to do something about it--but in baby steps. Admittedly, having a boyfriend who then became my husband did inspire me to want to look better, eat more healthfully, and be more fit. but ultimately, the motivation to change came from deep inside me. I did not want to feel less than good about myself, I wanted to take care of my body, and I wanted to look better and be healthier (who doesn't?!).

It took me years and years to lose weight and get in better physical shape. I lost weight mainly by reducing portions and snacking less often. I've never believed in depriving myself of food I enjoyed..but I did know that anyone can have what they like, but if they don't want everything they eat to go straight to their hips or thighs, they need to eat less--and eat to the point of comfort, not of fullness. I used to order a lot of food in, and now I'm at the point where I cook several nights a week, for myself and for my family (that includes my husband and 9 and 5 year-old boys). I enjoy the food I make so much more than anything I could order from a restaurant, though I do still love to eat out. I go to the gym, go iceskating, tap dance, or take a long walk outside (weather-permitting) almost every day (I average about 5 days a week). I also make it a point to walk outside as much as possible, and even at home, I seldom sit still. I eat chocolate--milk chocolate is my favorite-- every day, but I can settle for 1/2 or a whole bar and that's my indulgence for the day. I do my best to get in all the key food groups--when I make pasta, I load on the tomatoes, and when I go out to eat (about twice a week) I will order a dark green salad or some dark green veggies like spinach on the side, steamed or very lightly sauteed. I don't waste any calories at all--I choose not to drink sugary beverages or alcohol, since I much rather get my calories from food. I enjoy eating and try to savor every bite, and feel that because I never deprive myself, I never have the urge to stuff myself or indulge in copius amounts of food. I try to teach these lessons to my children so that as they get older and increasingly have to make their own food choices, they are in a better portion to make more healthful choices.

Below is a summary of some things that have helped me lose weight and keep it off over the years and that have worked well with many others who have done the same. Perhaps next year, you will have developed your own healthful habits to help you maintain a healthier body weight and won't feel the need to start over once the new year rolls around.

1. Eat only when you're hungry and stop when you're full.

2. Sit down when you eat--resist the urge to graze while preparing meals, or when running around.

3. Stick to small portions of everything--use smaller plates, order less, buy smaller package sizes, and resist the urge to upgrade beverages or order the "deluxe" or "value meals" at restaurants.

4. Choose indulgences wisely. I prefer chocolate, and on occasion, a donut or some ice cream (soft vanilla is my favorite). Plan for these indulgences so you have something to look forward to and you can taper your calorie intake elsewhere.

5. Eat breakfast every day. If you're in a rush to head out the door, divide it in two. But have something to get you going, rev your metabolism, and prevent you from grabbing that bagel or croissant out of desperation.

6. Limit caloric beverages. That includes wine, beer, mixed drinks, energy drinks, decadent coffee beverages and soda. These drinks don't fill you up and are far too easy to overconsume. When you do have some alcohol, stick to a glass (5 ounces of wine or 12 ounces of beer or 1-1/2 ounces of distilled spirits). Load up instead on water, club soda, or seltzer splashed with some fresh fruit slices..and think of how many calories you save. Realize that the most enjoyment comes out of the first glass or cup, so nurse it and plan for it.

7. Excercise and staying active are essential to helping you keep weight off. You're never too old to take up a new sport or activity. Find a friend or spouse or other family member who wants to try something out with you, join a club or team that does active sports, or join a gym (and if you can afford it, hire a trainer to teach you the basics over a few sessions). Also be active in general--try to walk often, and at a quicker pace.

8. Lastly, remember that not every meal is the last meal. Not every cookie is the last cookie. Savor the foods you choose, eat as many healthful foods as possible, and pick the treats and indulgences that taste the best to you and mean the most to you..a recipe for decadent and healthy eating and living.

Here's to a happy, healthy, active and enjoyable new year! :)

New Year Resolutions

It’s August now and your list of New Year resolutions was created months ago. How successful have you been?

For many – those resolutions are a distant memory. All you need to do is drive by a health club parking lot in January and then again in March to see the best of intentions have fizzled.

It’s not that we don’t want to develop healthy habits – it’s just so hard…and we’re busy….and it’s too cold….or rainy…..or too hot.

Well it’s not too late to be successful. To succeed in reaching your goals, however, you’ll need a solid plan. Studies have shown that setting specific goals works better than just trying to “do your best.” Making goals can help boost your motivation and confidence, which can lead to greater success! To set yourself up for success, establish a SMART goal.

Specific:  State exactly what you want to do. Ask yourself, "What am I going to do?"  "Can I measure this?"  For example, instead of saying, "I want to lose weight," state, "I want to lose 10 pounds," or "I want to lose five perent of my body weight." Start small; you can re-set your goal once you've achieved it.

Measureable:  Establish parameters and set a timeline.  If your goal was "to lose weight," you woudn't know how or when you accomplished your goal.  Ask yourself, "How can I measure my goal?  Do I need to establish an end date?"

Achievable:  Your goal should be challenging, but reachable - allow for flexibility.  Ask yourself, "Can I do this?  Can I incorporate it into my schedule?"

Rewarding:  Make yourself an offer you can't refuse.  Ask yourself, "Once I reach my goal, how can I reward myself?"

Trackable:  Create a way to track your progress and your pitfalls.  This will help you identify ways to adjust your goal as needed.   Ask yourself, "Can I keep track of my progress?"

The next step is one people often forget - developing short-term action plans to help you reach your goal.  Choose a specific action or set of actions that you can realistically expect to accomplish each week that will help you to reach your goal.

For example, setting an action plan such as, "This week I will eat a fruit or vegetable at lunch five out of seven days," can help you get one step closer to achieving your goal of eating at least five servings of fruits and vegetable each day.

Kate Lorig, RN, DrPH, from Stanford University developed these guidelines for writing a successful action plan:

1.  Make it something YOU want to do.

2.  Be sure it is reasonable (something you can expect to be able to accomplish).

3.  Make it behavior-specific (losing weight is not a behavior; stopping eating three hours before bed is).

4.  Ensure it answers the questions: What? How much? When? (think about your day/week - which days, times, etc.?) How often? (never make it something you have to do every day - allow yourself at least one day off)

5.  Ask yourself, "On a scale of 0 to 10, with 0 being totally unsure and 10 being totally confident, how confident am I that I can complete this entire plan?"  If your answer is seven or above, you have probably created a realistic action plan.  If your answer is below seven, then you may want to look again at your action plan and ask yourself why you're not confident.  Then see if you can either solve the problem or change your plan to make yourself more confident of success.

So get out your paper and pen, find a quite spot, and work to make your New Year resolutions a reality!

Happy National Nutrition Month

March is my favorite month of the year, because it's National Nutrition Month!  March is a great month to let the country know that registered dietitians are the nutrition experts.  This year's theme is "100% Fad Free!"

Have you ever been on a diet?  Was it a fad diet?  Fad diets caught my attention when I was a teenager.  I tried a few of them.  Much to my surprise they didn't work.  So it has been interesting for me to watch the fad diets come and go for over 30 years.  Fad diets can be expensive and may not be effective.  Some fad diets could be harmful to your long term health.

It's best to adopt a healthy lifestyle by slowly incorporating healthy food and exercise habits into your life.  Don't be fooled.  Follow these guidelines:

*If it sounds too good to be true, it is.  There is no such thing as a quick fix.

*Avoid special products that guarantee a weight loss of 5-20 pounds a week.  (Not going to happen)

*Is there a list "good" or "bad" foods?  Use common sense.  Anything can be eaten in moderation.

*Do you have to buy special foods or supplements?

*Do you have to eliminate specific foods or entire food groups?

Remember, a registered dietitian can put together a healthy food and exercise plan that specifically meets your needs.  Go to www.eatright.org to find a registered dietitian near you.

If you want to lose weight and eat healthy, avoid fads while shopping.  Do you have questions about foods at the grocery store?  Let's go on a grocery shopping tour.

Walk quickly past the fresh bakery section.  Too many temptations. Keep your eyes forward until you have reached the produce section.  Stop and admire the many colors.  Red, orange, yellow, green, even purple.  All of the fruits and vegetables and fresh herbs are very healthy for you and low in calories.  Fruits and vegetables have lots of vitamins, minerals, fiber, and phytonutrients.  You can't go wrong here.  Load up your cart.  Look for the specials on sale.  Try to eat 5-9 servings a day.  A serving size is only one-half cup, so with a little practice it's easy to eat 5-9 a day.

Do you like bananas?  Oranges?  Strawberries?  Eat fruit instead of cookies.  How about tomatoes, carrots, or broccoli?  Very healthy.  Pile lots of vegetables on a sandwich.  Try a new vegetable every week.

Next, we are in the dairy section.  Most children and adults don't get enough calcium in their diets.  Calcium is very important for bones, muscles, and nerves.  Stop and fill up your cart.  Look for nonfat and 1% items.  They are less calories.  It could be milk, yogurt, or cheese.  Make sure you get 2-3 a day.  There is nothing better than an ice cold nonfat glass of chocolate milk.  Feeling hungry in the afternoon?  Choose yogurt.

Now we are in the salad dressing and pasta aisle.  Look for salad dressing with healthy oils like olive oil.  Get the most fiber you can.  Choose whole wheat pasta.  Do your vegetables rot before you get around to cooking them?  Choose canned vegetables.  If you are watching your sodium, rinse them first to get rid of 30% of the sodium.

Next is the canned bean and tuna aisle.  Another good place to stop.  The new food guide pyramid recommends beans three times a week.  Pick any kind of beans you want.  Throw a handful of beans on a salad.  Very filling.  They are low in calories, high in protein, and high in fiber.  Salmon and tuna are good sources of omega three fatty acids, essential for good heart health.

Move on to the oil and bread section.  Choose monounsaturated fat oils like olive and canola.  They still have calories, but they are better for your health.  Read the bread labels for "whole grain" and fiber.  Bread should have 2-3 grams of fiber per serving.  The new food guide pyramid recommends half of your grains should be whole grain.  (more nutrients)  It also tastes great.

Red alert!  Candy and cookie aisle.  If you are tempted, skip this aisle.  No nutrients here.  These are "discretionary calories".  You can usually only afford to eat 200-300 calories a day of the "extras".  Better to skip this aisle while you are losing weight.

Good job.  That was a close one.  Now we have nuts, dried fruit, and juice.  This is good.  Nuts are a great way to get protein and healthy fat.  A handful of nuts might even lower your cholesterol.  Dried fruit is an option for fruit.  Look for 100% juice.  It has nutrients without a lot of sugar.

Next is the cereal and oatmeal aisle.  Look for "whole grain" cereals.  A handful of "whole grain" sugar cereal makes a satisfying snack instead of a high calorie, no nutrient candy bar.  And don't forget to start your day with oatmeal with fruit and nuts.  Doesn't get any healthier.

Next, is the vitamin and supplement aisle.  No special products are needed for a healthy diet.  If you don't eat perfect, (and who does), choose a 100% RDA vitamin.  No iron, unless you are anemic.

Meat, chicken, and fish.  Protein builds muscle and protects the immune system.  Look for lean cuts of beef, such as tenderloin, round steak or flank steak.  Choose 95% ground beef.  Trim all visible fat and remove the skin from poultry.

We are almost done.  Limit your selections at the alcohol section.  Alcohol in moderation only.  No more than one glass of wine or one can of beer for women.  No more than 2 servings a day for men.  Alcohol has a lot of calories, and it is metabolized straight to fat.

Eyes forward while you are unloading your groceries.  Get a pack of gum, instead of candy.  It helps to use a grocery list and stick to it.

Congratulations!  You are a healthy shopper.  Go to www.eatright.org/nnm for more healthy tips.  Have a great month.

Just Say NO to Diets!

If you have ever been on a diet, you know that they can make you crazy. They make you think about food all the time, make you feel bad about yourself when you can’t stick to it, and make you feel guilty when you aren’t actually on a diet. In fact, diets can make you fat! People who diet tend to eat worse when they are not on the diet – they overeat, skip meals, and indulge in whatever foods they were depriving themselves of more often. When you live in the diet mentality, you tend to think of food in a black and white way – some foods are good and you are being good when you eat them, and some foods are bad and you are being bad when you eat them. This is not a fun way to live. And it’s not the way we were supposed to live with food. There is a solution to end the diet roller-coaster and to living peacefully (dare I say, joyfully?) with food. It is called the Non-Diet Approach to Eating, and it is really quite simple. However, if you feel that you are stuck in the Diet Mentality, you may want to pursue the Non-Diet Approach with the guidance of a skilled Registered Dietitian – it can be truly life-changing! 

 

Step 1 – Honor your hunger – Hunger is our bodies’ physical cues to eat – that empty, rumbly feeling in the tummy. Food tastes better when we are hungry, so you have to allow yourself to get hungry to truly enjoy food. Think of your hunger on a scale of 1 to 10, with 1 being as hungry as you can be, 5 being neither hungry nor full, and 10 being as full as you can be. Now try to eat whenever you are about a 3 or 4 on the hungry side, and stop eating when you are about a 6. Do this over and over again, and you will end up eating right around the number of calories needed by your particular body. 

 

Step 2 – Honor your appetite – If we force ourselves to eat food we don’t really want to eat, or deny ourselves the food we really want to eat, our appetite will keep bugging us even though our hunger has been satisfied. Listen to your cravings and eat what your body is asking for – eat what you like to eat, don’t eat food that you don’t like or don’t want. If you’ve been depriving your appetite by constantly dieting, then feeling bad for “giving in”, you may go through a period of eating only pizza and ice cream (or whatever your body is screaming for). The more you practice honoring your appetite, the mellower your appetite will get and you will actually find yourself craving healthier food. 

 

Step 3 – Build healthy habits – Guess what – when it comes to weight, it really doesn’t matter what you eat – it only matters how much you eat! However, when it comes to health, it matters very much what you eat. Once you’ve become comfortable with honoring your hunger and honoring your appetite again, it’s time to build healthy habits! Choose from the following or come up with your own – pick the ones that jump out at you and work on them one at a time:

- eat breakfast every day

- eat fruits and/or veggies at every meal

- snack on fruits and veggies

- drink a lot of water

- drink less of the drinks with calories

- move your body every day

- eat together as a family more often

- eat more home-prepared meals

- add more fiber to your meals

- take a multivitamin every day

- take a calcium supplement, especially if you’re not a milk drinker

- stop smoking

- build muscles with weight training or resistance training

- sit down to eat

- avoid eating in the car

- eat out less often

- eat a variety of food, from all of the food groups

- avoid “grazing”

- avoid eating in front of the TV

- try new recipes

- cut down on salt

- other? ________________________________

Show Me the Research!

As a registered dietitian I am bound by a code of ethics to practice evidence based medicine. This means evaluating the research on a product or ingredient and making scientifically based recommendations on what the research says. I was recently interviewed by a reporter about a "New Revolutionary" product that could help you lose weight without dieting and exercise. Now, just the words "New" and "Revolutionary" should cause you to put up your red flag not to mention the promise of no dieting and exercise. As soon as the report aired, the hate voicemails flowed in. Keep in mind, money is at stake here. As a user of the product, you can also become a distributor. How dare I say this product may not work or perhaps only by power of suggestion, according to callers. My response to them is SHOW ME THE RESEARCH! Prove to me that the ingredients do what they say they do or that there is even enough of the ingredients in the product to make a difference. The makers of the product in question do not disclose enough information on their website or on the packaging to evaluate just how much of each ingredient the product contains, no means to contact them about the ingredients and where they come from, no indication of independent testing for purity, concentration or contamination,  no links to legitimate research, or so much as even a 1-800 number. More red flags!

To make sure you don't get taken for a ride, here is what you should know about some popular weight loss ingredients:

Hoodia - also known as Hoodia Gordonii is a rare South African cactus. Real hoodia is difficult to find because it is a protected plant species, must grow in very hot climates, takes several years to cultivate a new crop, and is very expensive. Many products on the market today have been found to NOT contain the real stuff. To be sure you are getting the real stuff, look for the C.I.T.E.S. certificate and testing by an independent lab. To date, only one scientifically based research study has been published to show that the P57 active ingredient found in Hoodia suppresses appetite. This study was done on rats. Rats are not humans. Research looks promising for humans but safety and efficacy is still in question. Also potential for abuse and malnutrition from taking such a product long-term is real.

Hydroxycitric Acid (HCA) - also known as Citrimax or Garcinia Cambogia, comes from a plant found in Southeast Asia. Initial research on HCA thought that it may prevent fat storage. However, clinical research has failed to prove effectiveness of HCA. Some studies showed a decrease in body weight with HCA at intakes of 1200 mg/day or greater but there were no changes in body fat percentage or appetite ratings. These same studies restricted calorie intake to as low as 1200 calories per day and included other ingredients such as caffeine, chromium, and carnitine. One can not conclude from this that the HCA had the desired effect. In another clinical trial, HCA did not increase subjects ability to burn more fat and stored calories. I will stick with eating less and exercising more.  At least that has proven results.

L-Tyrosine - a non-essential amino acid made from an essential amino acid, phenylalanine. Diet aids claim that tyrosine can suppress the appetite. However a search of the scientific literature comes up empty. Tyrosine is involved in the making of thyroid hormones that can effect metabolic processes in the body. Deficiency is rare and taking supplements to boost thyroid hormones has not proven to be effective. People with phenylketouria (PKU) may need a supplement because they can not breakdown phenylalanine to make Tyrosine. Tyrosine supplements may interfere with medications for depression or pain.

Vitamin B6 & B12 - both these vitamins work in allowing our body to properly use and store both fats and carbohydrates. They help our energy producing systems work efficiently. One study in the Journal of Alternaitve and Complementary Medicine found that overweight or obese middle aged (45) long-term users of multivitamins, B6 and B12 supplements gained less weight over time. So they didn't lose weight, they just didn't gain as much. The researchers concluded that more research was necessary before recommendations could be made for B6 and B12 supplements for weight loss. Also other studies have confirmed that supplement users tend to have healthier lifestyle habits that help them to control weight gain. So for now, I will continue to get my B vitamins from lean meats, whole grains, legumes, and nuts.

Gaurana - a.k.a. herbal caffeine. It stimulates the central nervous system, increases thermogenesis (burning of energy to create heat), and can act as a diuretic, causing water to be lost from the body. It also may have some antioxidant  potential similar to  coffee. However, the research fails to prove that this ingredient results in weight loss. Studies I was able to fine used multiple ingredients and change in body weight was not significant compared to control groups. In one study the group receiving the supplement did have a change in body fat but they were also exercising. If you are taking any prescribed medications, you may want to check the fine print to be sure this herb will not effect it. Blood pressure medications are often affected by herbal supplements and caffeine.

Bottom line: The power of suggestion of a diet aid is very powerful. If you believe it will work chances are it will. But before I endorse a product, SHOW ME THE RESEARCH!

Small Changes

With the new year often comes hopes of renewal...a rebirth.  We hope that everything we don't like about ourselves will disappear and the new us - the one we always knew we could be - will emerge.  We hope that THIS is the year we will be thin and rich and famous and health and happy and...

So we make resolutions.  Lots of resolutions.  Big resolutions.

Yet I am constantly reminded of how powerful even one small change can be.

I have a friend who found that her little boy was always asking for soda and realized it was because he saw her drinking it.  She decided to stop drinking soda and lost 10 pounds in one month.

I know a woman who has a ready-made veggie tray in her refrigerator and brings it out every day while she prepares dinner.  When her kids bug her about being hungry - she directs them to the vegetable tray.  The amount of vegetables her family now eats has more than doubled.

And then there was the guy with a sweet tooth who started bringing a bag of apples to work each week.  Instead of the 3:00 p.m. trip to the candy machine he would munch on one or two apples instead.  He found he had more energy and no longer craved sweets.

Small changes. Doable changes.  Big results.

Don't wait for the new year, or the new month, or Monday.  What small change could you make to help you meet your bigger goal?  Do it today and see the new you emerge.