Today’s Re-Powering Information – I’ve said this before, but it’s worth reiterating. Most people (including me) underestimate how much poor food they eat and they overestimate how much fruits and vegetables they consume. They also overestimate how much the exercise. Many overweight people only remember eating one half of what they ate. Now there’s proof in these studies. It’s interesting to see the types of food we underestimate as well as some solutions to get a handle on what’s passing our lips.
What is the "Eye-Mouth Gap"?
September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.
There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.
In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"
What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming
End
Enjoy today’s journey,
Kelli
www.KelliCalabrese.com
Tuesday, September 30, 2008
Monday, September 29, 2008
Running Improves Longevity and health
Today’s Re-Powering Information – I know running is at times your least favorite activity in camp, however there are many benefits including improving cardiovascular endurance, improving performance, burning calories (fat), reducing the risk of disease and now a new study shows improves life span. With running, time and intensity are inversely proportionate so the faster you run, the less time you need to spend running. Some of you will never run and that’s okay too. You can still achieve similar benefits with out the pounding. Read on to see the benefits of running on your longevity.
Study: Runners live longer, stay healthier
Members of a running club were half as likely to die over 20 years
Updated 3:57 p.m. CT, Mon., Aug. 11, 2008
WASHINGTON - People who want to live a long and healthy life might want to take up running.
A study published on Monday shows middle-aged members of a runner's club were half as likely to die over a 20-year period as people who did not run.
Running reduced the risk not only of heart disease, but of cancer and neurological diseases such as Alzheimer's, researchers at Stanford University in California found.
"At 19 years, 15 percent of runners had died compared with 34 percent of controls," Dr. Eliza Chakravarty and colleagues wrote in the Archives of Internal Medicine.
Any type of vigorous exercise will likely do the trick, said Stanford's Dr. James Fries, who worked on the study.
"Both common sense and background science support the idea that there is nothing magical about running per se," Fries said in a telephone interview. "It is the regular physical vigorous activity that is important."
The team surveyed 284 members of a nationwide running club and 156 similar, healthy people as controls. They all came from the university's faculty and staff and had similar social and economic backgrounds, and all were 50 or older.
Starting in 1984, each volunteer filled out an annual survey on exercise frequency, weight and disability for eight activities — rising, dressing and grooming, hygiene, eating, walking, reach, hand grip and routine physical activities.
Everyone exercised, but runners did more
Most of the volunteers did some exercise, but runners exercised as much as 200 minutes a week, compared to 20 minutes for the non-runners.
At the beginning, the runners were leaner and less likely to smoke compared with the controls. And they exercised more over the whole study period in general.
"Over time, all groups decreased running activity, but the runners groups continued to accumulate more minutes per week of vigorous activity of all kinds," the researchers wrote.
"Members of the running groups had significantly lower mean disability levels at all time points," they added.
The team also set out to answer whether taking up running late in life would benefit, and whether people who stopped exercising began to pay a price as they aged.Most of the runners have stopped running as they reached their 70s, Fries said. But it was difficult to find people who totally stopped exercising. "Almost all of them did something else. They continued their vigorous exercise," he said.
People who took up exercise when they were older also improved their health, he said.
The study also showed that people cannot use the risk of injury as an excuse not to run — the runners had fewer injuries of all kinds, including to their knees.
Copyright 2008 Reuters. Click for restrictions.
Study: Runners live longer, stay healthier
Members of a running club were half as likely to die over 20 years
Updated 3:57 p.m. CT, Mon., Aug. 11, 2008
WASHINGTON - People who want to live a long and healthy life might want to take up running.
A study published on Monday shows middle-aged members of a runner's club were half as likely to die over a 20-year period as people who did not run.
Running reduced the risk not only of heart disease, but of cancer and neurological diseases such as Alzheimer's, researchers at Stanford University in California found.
"At 19 years, 15 percent of runners had died compared with 34 percent of controls," Dr. Eliza Chakravarty and colleagues wrote in the Archives of Internal Medicine.
Any type of vigorous exercise will likely do the trick, said Stanford's Dr. James Fries, who worked on the study.
"Both common sense and background science support the idea that there is nothing magical about running per se," Fries said in a telephone interview. "It is the regular physical vigorous activity that is important."
The team surveyed 284 members of a nationwide running club and 156 similar, healthy people as controls. They all came from the university's faculty and staff and had similar social and economic backgrounds, and all were 50 or older.
Starting in 1984, each volunteer filled out an annual survey on exercise frequency, weight and disability for eight activities — rising, dressing and grooming, hygiene, eating, walking, reach, hand grip and routine physical activities.
Everyone exercised, but runners did more
Most of the volunteers did some exercise, but runners exercised as much as 200 minutes a week, compared to 20 minutes for the non-runners.
At the beginning, the runners were leaner and less likely to smoke compared with the controls. And they exercised more over the whole study period in general.
"Over time, all groups decreased running activity, but the runners groups continued to accumulate more minutes per week of vigorous activity of all kinds," the researchers wrote.
"Members of the running groups had significantly lower mean disability levels at all time points," they added.
The team also set out to answer whether taking up running late in life would benefit, and whether people who stopped exercising began to pay a price as they aged.Most of the runners have stopped running as they reached their 70s, Fries said. But it was difficult to find people who totally stopped exercising. "Almost all of them did something else. They continued their vigorous exercise," he said.
People who took up exercise when they were older also improved their health, he said.
The study also showed that people cannot use the risk of injury as an excuse not to run — the runners had fewer injuries of all kinds, including to their knees.
Copyright 2008 Reuters. Click for restrictions.
Thursday, September 25, 2008
Fiber for Regularity
Today’s Re-Powering Information is about poop. Yes poop. If you ever told me I would be writing or talking about poop before I had children I would nto have believed it. I choose to bring this up today b/c I had a cousin call me yesterday and after watching an infomercial on colon cleanses, to see if she should do it or not. Here’s what should normally happen. You should have at least 2 bowel movements per day. The first one is usually when you first wake up or immdately after your first meal and the second later in the day. Most Americans are constipated. As a nation we spend 68M a day on over the counter laxatives. That’s a poop problem!
When you do go it should be a lighter brown color and should not be stressful to pass. If you are not going twice a day or are straining you are likely not getting enough fiber in yoru diet. We should stive for 30 – 35 grams per day. Some natural sources of fiber include:
• Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
• Nuts and seeds
• Legumes (such as dried peas, beans, lentils)
• Fruits
• Vegetables
When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.
Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
Read on to learn more about the benefits of fiber including helping with fullness.
Read more from www.eHealthMD.com
What Are The Health Benefits Of Fiber?
Fiber is helpful to the body in many ways:
• Relieving constipation and hemorrhoids
• Preventing certain diseases
• Keeping weight under control
Avoiding And Relieving Constipation
Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.
• In almost all cases, increasing fiber in the diet will relieve constipation within hours or days.
• Because stools are easier to pass, less straining is necessary, and this can help relieve hemorrhoids.
Need To Know:
Constipation can have other causes, however, so you should consult your doctor if it is not relieved by increased fiber.
Nice To Know:
On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
Preventing Certain Diseases
Getting enough fiber in the diet can lower the risk of developing certain conditions:
• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease . Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).
For further information about diverticular disease, go to Diverticular Disease.
For further information about gallstones, go to Gallstones.
For further information about kidney stones, go to Kidney Stones.
Keeping Weight Under Control
Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.
Nice To Know:
To help control your weight with fiber:
• Always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods naturally high in fiber.
• Avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars (including fruit juices).
• Choose foods that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.
Need To Know:
Some individuals claim that fiber alone can cause weight loss without the need to diet. But in fact, the only effective and safe way to lose weight is to:
• Reduce calorie intake to a safe level
• Get enough exercise to burn off excess calories
However, fiber can be a useful aid in reducing calorie intake.
End
Today move one step closer from wehre you are to where you want to be.
Don’t worry, be happy!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
When you do go it should be a lighter brown color and should not be stressful to pass. If you are not going twice a day or are straining you are likely not getting enough fiber in yoru diet. We should stive for 30 – 35 grams per day. Some natural sources of fiber include:
• Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
• Nuts and seeds
• Legumes (such as dried peas, beans, lentils)
• Fruits
• Vegetables
When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.
Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
Read on to learn more about the benefits of fiber including helping with fullness.
Read more from www.eHealthMD.com
What Are The Health Benefits Of Fiber?
Fiber is helpful to the body in many ways:
• Relieving constipation and hemorrhoids
• Preventing certain diseases
• Keeping weight under control
Avoiding And Relieving Constipation
Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.
• In almost all cases, increasing fiber in the diet will relieve constipation within hours or days.
• Because stools are easier to pass, less straining is necessary, and this can help relieve hemorrhoids.
Need To Know:
Constipation can have other causes, however, so you should consult your doctor if it is not relieved by increased fiber.
Nice To Know:
On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
Preventing Certain Diseases
Getting enough fiber in the diet can lower the risk of developing certain conditions:
• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease . Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).
For further information about diverticular disease, go to Diverticular Disease.
For further information about gallstones, go to Gallstones.
For further information about kidney stones, go to Kidney Stones.
Keeping Weight Under Control
Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.
Nice To Know:
To help control your weight with fiber:
• Always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods naturally high in fiber.
• Avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars (including fruit juices).
• Choose foods that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.
Need To Know:
Some individuals claim that fiber alone can cause weight loss without the need to diet. But in fact, the only effective and safe way to lose weight is to:
• Reduce calorie intake to a safe level
• Get enough exercise to burn off excess calories
However, fiber can be a useful aid in reducing calorie intake.
End
Today move one step closer from wehre you are to where you want to be.
Don’t worry, be happy!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
Monday, September 22, 2008
Optimal Health and Fat Loss are Possible
Today’s Re-Powering Information. Nutrition planning is the key to exceptional health and fat loss. If you don't have good nutrition, optimal health and excess fat loss will allude you. No workout will ever be good enough to give you the best results you deserve. If you are making an effort to workout at 5:30 in the morning, you may as well compliment it with good eatin!
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Tuesday, September 16, 2008
Revised Food Guide Pyramid
Today’s Re-Powering Information: As you are becoming more conscious of what’s passing your lips over the next 4 weeks, I wanted to give you some more guidelines as to what a day’s food should look like. Everyone has seen the food guide pyramid and there is lots of argument as to it’s effectiveness and health. Below is a revised pyramid from the University of Michigan's Integrative Medicine department. I like this one. It makes sense, is healthy and more closely models the way athletes should eat for optimal performance and health! Take a look at the pyramid (enlarge it if you need to) and then click on the groups below for more details.
The University of Michigan Integrative Medicine’s Healing Foods Pyramid was conceived by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, in their passion for food in all of its beauty, variety, and healing benefits. The foods we choose to eat are essential to how we care for ourselves. In choosing the healing foods on this pyramid, each one of us contributes to our own health.
We emphasize:
• Healing Foods
o Only foods known to have healing benefits or essential nutrients are included
• Plant-based choices
o Plant foods create the base and may be accented by animal foods
• Variety & balance
o Balance and variety of color, nutrients, and portion size celebrate abundance
• Support of a healthful environment
o Our food, and we in turn, reflect the health of our earth
• Mindful eating
o Truly savor, enjoy and focus on what you are eating
The pyramid shape was chosen due to its general familiarity. However, with the complexity of nutrition choices and concepts today, no two-dimensional model can fully convey all considerations. The categories and their placement on the pyramid generally support our intent, which is to emphasize the foundational role of Water, followed by the importance of a rainbow of Fruits and Vegetables. Grains emphasize whole grains and includes some starchy vegetables that act like grains in the body. Legumes are excellent sources of non-animal protein in this plant-based pyramid. Healthy Fats emphasizes monounsaturated oils and nuts. Eggs offer high quality protein and Dairy includes foods low in fat yet rich in calcium. Lean Meats complement other foods rather than playing the starring role. In Fish & Seafood, fish high in omega-3 fatty acids is emphasized. Seasonings include herbs, onions, garlic, pepper, salt and others that add flavor while contributing healing benefits. Dark Chocolate is a source of antioxidants and Alcohol, when used in moderation, has health benefits. Use of alcohol is to be guided by consideration of one’s personal health. Tea is recommended as a healthful beverage choice.
At the top of the pyramid is a personal space purposely left open. It is to be filled by you. What will make this Healing Foods Pyramid complete for you?
Facts About documents offer details of the recommendations. With the ever-changing ideas and research findings of food and nutrition, this Healing Foods Pyramid will be a continuous and dynamic work in progress.
End.
Remember I as well as your coaches are a phone call or e-mail away if you have any questions.
Have an outrageous day and live brightly!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabres.com
www.DentonBootCamp.com
The University of Michigan Integrative Medicine’s Healing Foods Pyramid was conceived by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, in their passion for food in all of its beauty, variety, and healing benefits. The foods we choose to eat are essential to how we care for ourselves. In choosing the healing foods on this pyramid, each one of us contributes to our own health.
We emphasize:
• Healing Foods
o Only foods known to have healing benefits or essential nutrients are included
• Plant-based choices
o Plant foods create the base and may be accented by animal foods
• Variety & balance
o Balance and variety of color, nutrients, and portion size celebrate abundance
• Support of a healthful environment
o Our food, and we in turn, reflect the health of our earth
• Mindful eating
o Truly savor, enjoy and focus on what you are eating
The pyramid shape was chosen due to its general familiarity. However, with the complexity of nutrition choices and concepts today, no two-dimensional model can fully convey all considerations. The categories and their placement on the pyramid generally support our intent, which is to emphasize the foundational role of Water, followed by the importance of a rainbow of Fruits and Vegetables. Grains emphasize whole grains and includes some starchy vegetables that act like grains in the body. Legumes are excellent sources of non-animal protein in this plant-based pyramid. Healthy Fats emphasizes monounsaturated oils and nuts. Eggs offer high quality protein and Dairy includes foods low in fat yet rich in calcium. Lean Meats complement other foods rather than playing the starring role. In Fish & Seafood, fish high in omega-3 fatty acids is emphasized. Seasonings include herbs, onions, garlic, pepper, salt and others that add flavor while contributing healing benefits. Dark Chocolate is a source of antioxidants and Alcohol, when used in moderation, has health benefits. Use of alcohol is to be guided by consideration of one’s personal health. Tea is recommended as a healthful beverage choice.
At the top of the pyramid is a personal space purposely left open. It is to be filled by you. What will make this Healing Foods Pyramid complete for you?
Facts About documents offer details of the recommendations. With the ever-changing ideas and research findings of food and nutrition, this Healing Foods Pyramid will be a continuous and dynamic work in progress.
End.
Remember I as well as your coaches are a phone call or e-mail away if you have any questions.
Have an outrageous day and live brightly!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabres.com
www.DentonBootCamp.com
Thursday, September 4, 2008
Organic Labels are Not Always Honest
Today’s Re-Powering information. – Organic is one of the hot crazes now and everyone is jumping on the band wagon. Walmart and Target are now the largest distributors of organic foods. Does that make you question the quality of organics? It should! Do you know the difference between organic, certified organic, USDA organic, Made with Organic Ingredients? Those are all things I cover in the grocery shopping tour, but in case you can’t make it, here’s the scoop and I also included some of Dr. Mercola’s comments on the Organic Labeling Laws. You will get an education that includes organic labeling that you are starting to see on restaurant menu’s. Be an informed consumer!
Organic Labels are Not Always Honest
Dishes advertised as local and organic at restaurants are not infrequently frauds. They may not be all-natural, as your menu promised, and may come from a huge national vendor like Sysco rather than a family-owned farm.
As the Slow Food movement gains popularity across America, terms like "sustainable" and "artisan" are showing up on more menus. But there are no actual "truth-in-menu" laws, and even the word organic is used loosely. There's a vast difference between the term "organic," which may mean food raised without pesticides or antibiotics, and the more intensive "certified organic," which is legally regulated by the U.S. Department of Agriculture. The phrase "all-natural," only means "minimally processed" with no artificial ingredients or colors.
A restaurant can call its ingredients organic whether they're factory-farmed Chilean products grabbed from the shelves of Wal-Mart or hand delivered by a small farm after being picked that morning.
Ultimately, diners need to be aware, self-educate, and ask questions. Diners also should pay attention to their taste buds. Organic generally tastes better -- produce is more earthy and pungent, and tomatoes have higher sugar and acidity.
Sources:
• AZCentral.com August 13, 2008
Dr. Mercola's Comments:
Organic food has become Big Business. According to the Organic Consumer"s Association, organic food sales hit $18 billion last year. Though still only about 2.5 percent of the U.S. agricultural market, demand for organic has grown 20 percent annually in recent years.
The end result of the rising popularity of organic -- and lately, local -- food has led not only America’s largest corporations to join in, but restaurants have had to change up their menus as well, to satisfy their customers.
I am not a fan of regularly eating out because of the major unknowns at most restaurants, and this article confirms my suspicions. However, there are times when eating out is either necessary, or meant as a special treat.
But how can you be sure you’re getting the quality you’re expecting?
Truth-In-Menu Laws: If You Say It, Serve It
Although the author of this AZCentral article claims that there are no Truth-In-Menu laws, this is not entirely correct. In fact, there is a so-called “Truth-in-Menu law,” which is meant for, and used by, restaurateurs to ensure that the information provided about menu items is accurate, and conforms to the federal regulations set forth by the Nutrition Labeling and Education Act (NLEA). However, it seems to do little to ensure compliance when it comes to stating the truth and nothing but the truth about what’s really on your plate.
In an article written by Stephen Bart -- attorney and associate professor of law and leadership at the Conrad N. Hilton College of Hotel & Restaurant Management at the University of Houston -- hospitality managers have the right to advertise their food and beverage products in a way that casts them in their best light, but may not misrepresent their wares.
These “accuracy in menu” laws are relatively straightforward, and their chief aim is to ensure honesty in menu claims, both in regard to the price charged and the food that is served.
Part of this includes being careful when describing food attributes, including the preparation style, ingredients, origin, portion sizes, and health benefits. However, it’s a complex area, and becoming increasingly so due to greater demands from customers to know more about their food, especially as it relates to the origin of the food being served.
The word organic is used as loosely on restaurant menus as it is on other labels. And, the phrase “all-natural” means next to nothing, although the U.S. Department of Agriculture (USDA) defines the term as “minimally processed with no artificial ingredients or colors.”
As Mr. Bart points out, a good motto to help restaurants stay out of trouble would be: If you say it, serve it!
But as you all know, money usually speaks louder than integrity, no matter what business you look at, and restaurants are just as likely to “embellish” the truth about the food they serve as any major food corporation is.
If You Want Organic, There’s Only One Label That Can Assure It
There is only one organic label out there that means anything as far as organic food is concerned: the USDA Certified Organic label.
The USDA Organic seal is your BEST and only assurance of organic food quality.
As a side note, it"s also the international gold standard for personal care products that contain organic agricultural ingredients, because the ingredients in USDA certified beauty products are certified organic for food, adhering to much stricter standards as they are intended specifically for human consumption. This is why I"m very pleased to share that my new certified organic skincare and cosmetics line will be one of only five companies in the U.S. to achieve USDA Organic certification.
Farmers and growers of organic produce bearing the USDA seal have to meet the strictest standards of any organic label.
The USDA"s National Organic Program (NOP) took effect October 21, 2002, and regulates the standards for any farm, wild crop harvesting, or handling operation that wants to sell an agricultural product as organically produced.
The labeling requirements of the NOP apply to raw, fresh products and processed products that contain organic agricultural ingredients.
In order to qualify as organic, a product must be grown and processed using organic farming methods that recycle resources and promote biodiversity. Crops must be grown without synthetic pesticides, bioengineered genes, petroleum-based fertilizers, or sewage sludge-based fertilizers.
Organic livestock must have access to the outdoors and cannot be given antibiotics or growth hormones.
• Products labeled "100 percent organic" must contain only organically produced materials
• Products labeled simply "organic" must contain at least 95 percent organic ingredients, whereas
• the label "made with organic ingredients" can contain anywhere between 70 to 95 percent organic ingredients
Organic products cannot be irradiated, are not allowed to contain preservatives or flavor enhancing chemicals, nor can they contain traces of heavy metals or other contaminants in excess of tolerances set by the FDA. The pesticide residue level cannot be higher than 5 percent of the maximum EPA pesticide tolerance.
For the complete National List of Allowed and Prohibited Substances under the USDA organic label, see this link.
So remember, if you see anything that says it’s “organic,” it must specify “USDA Certified Organic” to be meaningful.
Is Your Restaurant Being Honest? Common Sense Guidelines for Siphoning Out the Truth
Ultimately, if you eat out you need to be aware of these issues, educate yourself, and as always, ask questions!
If you see heirloom tomatoes in January, or fresh citrus on the menu in August, it’s simply not reasonable to believe it’s a local product as it’s the wrong season for these products to grow. And, if they’re not locally-grown organics, where did they come from, and just how organic are the overseas variety?
As P.F. Chang"s research and development chef Robin Stotter said, it’s also wise to use your taste buds. The majority of people agree that organic tastes better. If you’ve ever compared a conventionally-grown tomato with an organic vine-ripened one, you’ll just KNOW the difference. The organic tomato actually has FLAVOR, whereas most conventionally-grown tomatoes just taste wet at best.
The Organic Trade Association also has a few recommendations to offer restaurant goers looking for an authentic organic experience.
By asking the few simple questions listed below, you are in a much better position to determine whether the food you are being served is indeed organic:
1. Which items, specifically, on the menu are organic?
2. Who supplies this restaurant with these organic items?
3. Is this a certified organic restaurant, or does it simply serve organic items on the menu?
Based on the answers to these questions you can choose with greater confidence, knowing that products are traceable from the farm to the consumer, so outright lying would not be in the restaurant’s best interest. And, you know that if the restaurant claims to use certified organic products, they must carry the USDA seal. If the produce is USDA Certified Organic, then you have the added assurance that there is an actual process in place for verifying that the produce was produced using organic practices.
Aside from that, I recommend switching over to home-cooked meals for the majority of your lunches and dinners. Not only will it save you lots of money, you will also know exactly what"s in the dish you"re eating, which is key when you"re trying to lose weight and maintain good health.
Related Articles:
Even Five-Star Restaurants Can't Be Trusted for Healthy Food
Fast Food Goes Organic
16 Secrets the Restaurant Industry Doesn't Want You to Know
Organic Labels are Not Always Honest
Dishes advertised as local and organic at restaurants are not infrequently frauds. They may not be all-natural, as your menu promised, and may come from a huge national vendor like Sysco rather than a family-owned farm.
As the Slow Food movement gains popularity across America, terms like "sustainable" and "artisan" are showing up on more menus. But there are no actual "truth-in-menu" laws, and even the word organic is used loosely. There's a vast difference between the term "organic," which may mean food raised without pesticides or antibiotics, and the more intensive "certified organic," which is legally regulated by the U.S. Department of Agriculture. The phrase "all-natural," only means "minimally processed" with no artificial ingredients or colors.
A restaurant can call its ingredients organic whether they're factory-farmed Chilean products grabbed from the shelves of Wal-Mart or hand delivered by a small farm after being picked that morning.
Ultimately, diners need to be aware, self-educate, and ask questions. Diners also should pay attention to their taste buds. Organic generally tastes better -- produce is more earthy and pungent, and tomatoes have higher sugar and acidity.
Sources:
• AZCentral.com August 13, 2008
Dr. Mercola's Comments:
Organic food has become Big Business. According to the Organic Consumer"s Association, organic food sales hit $18 billion last year. Though still only about 2.5 percent of the U.S. agricultural market, demand for organic has grown 20 percent annually in recent years.
The end result of the rising popularity of organic -- and lately, local -- food has led not only America’s largest corporations to join in, but restaurants have had to change up their menus as well, to satisfy their customers.
I am not a fan of regularly eating out because of the major unknowns at most restaurants, and this article confirms my suspicions. However, there are times when eating out is either necessary, or meant as a special treat.
But how can you be sure you’re getting the quality you’re expecting?
Truth-In-Menu Laws: If You Say It, Serve It
Although the author of this AZCentral article claims that there are no Truth-In-Menu laws, this is not entirely correct. In fact, there is a so-called “Truth-in-Menu law,” which is meant for, and used by, restaurateurs to ensure that the information provided about menu items is accurate, and conforms to the federal regulations set forth by the Nutrition Labeling and Education Act (NLEA). However, it seems to do little to ensure compliance when it comes to stating the truth and nothing but the truth about what’s really on your plate.
In an article written by Stephen Bart -- attorney and associate professor of law and leadership at the Conrad N. Hilton College of Hotel & Restaurant Management at the University of Houston -- hospitality managers have the right to advertise their food and beverage products in a way that casts them in their best light, but may not misrepresent their wares.
These “accuracy in menu” laws are relatively straightforward, and their chief aim is to ensure honesty in menu claims, both in regard to the price charged and the food that is served.
Part of this includes being careful when describing food attributes, including the preparation style, ingredients, origin, portion sizes, and health benefits. However, it’s a complex area, and becoming increasingly so due to greater demands from customers to know more about their food, especially as it relates to the origin of the food being served.
The word organic is used as loosely on restaurant menus as it is on other labels. And, the phrase “all-natural” means next to nothing, although the U.S. Department of Agriculture (USDA) defines the term as “minimally processed with no artificial ingredients or colors.”
As Mr. Bart points out, a good motto to help restaurants stay out of trouble would be: If you say it, serve it!
But as you all know, money usually speaks louder than integrity, no matter what business you look at, and restaurants are just as likely to “embellish” the truth about the food they serve as any major food corporation is.
If You Want Organic, There’s Only One Label That Can Assure It
There is only one organic label out there that means anything as far as organic food is concerned: the USDA Certified Organic label.
The USDA Organic seal is your BEST and only assurance of organic food quality.
As a side note, it"s also the international gold standard for personal care products that contain organic agricultural ingredients, because the ingredients in USDA certified beauty products are certified organic for food, adhering to much stricter standards as they are intended specifically for human consumption. This is why I"m very pleased to share that my new certified organic skincare and cosmetics line will be one of only five companies in the U.S. to achieve USDA Organic certification.
Farmers and growers of organic produce bearing the USDA seal have to meet the strictest standards of any organic label.
The USDA"s National Organic Program (NOP) took effect October 21, 2002, and regulates the standards for any farm, wild crop harvesting, or handling operation that wants to sell an agricultural product as organically produced.
The labeling requirements of the NOP apply to raw, fresh products and processed products that contain organic agricultural ingredients.
In order to qualify as organic, a product must be grown and processed using organic farming methods that recycle resources and promote biodiversity. Crops must be grown without synthetic pesticides, bioengineered genes, petroleum-based fertilizers, or sewage sludge-based fertilizers.
Organic livestock must have access to the outdoors and cannot be given antibiotics or growth hormones.
• Products labeled "100 percent organic" must contain only organically produced materials
• Products labeled simply "organic" must contain at least 95 percent organic ingredients, whereas
• the label "made with organic ingredients" can contain anywhere between 70 to 95 percent organic ingredients
Organic products cannot be irradiated, are not allowed to contain preservatives or flavor enhancing chemicals, nor can they contain traces of heavy metals or other contaminants in excess of tolerances set by the FDA. The pesticide residue level cannot be higher than 5 percent of the maximum EPA pesticide tolerance.
For the complete National List of Allowed and Prohibited Substances under the USDA organic label, see this link.
So remember, if you see anything that says it’s “organic,” it must specify “USDA Certified Organic” to be meaningful.
Is Your Restaurant Being Honest? Common Sense Guidelines for Siphoning Out the Truth
Ultimately, if you eat out you need to be aware of these issues, educate yourself, and as always, ask questions!
If you see heirloom tomatoes in January, or fresh citrus on the menu in August, it’s simply not reasonable to believe it’s a local product as it’s the wrong season for these products to grow. And, if they’re not locally-grown organics, where did they come from, and just how organic are the overseas variety?
As P.F. Chang"s research and development chef Robin Stotter said, it’s also wise to use your taste buds. The majority of people agree that organic tastes better. If you’ve ever compared a conventionally-grown tomato with an organic vine-ripened one, you’ll just KNOW the difference. The organic tomato actually has FLAVOR, whereas most conventionally-grown tomatoes just taste wet at best.
The Organic Trade Association also has a few recommendations to offer restaurant goers looking for an authentic organic experience.
By asking the few simple questions listed below, you are in a much better position to determine whether the food you are being served is indeed organic:
1. Which items, specifically, on the menu are organic?
2. Who supplies this restaurant with these organic items?
3. Is this a certified organic restaurant, or does it simply serve organic items on the menu?
Based on the answers to these questions you can choose with greater confidence, knowing that products are traceable from the farm to the consumer, so outright lying would not be in the restaurant’s best interest. And, you know that if the restaurant claims to use certified organic products, they must carry the USDA seal. If the produce is USDA Certified Organic, then you have the added assurance that there is an actual process in place for verifying that the produce was produced using organic practices.
Aside from that, I recommend switching over to home-cooked meals for the majority of your lunches and dinners. Not only will it save you lots of money, you will also know exactly what"s in the dish you"re eating, which is key when you"re trying to lose weight and maintain good health.
Related Articles:
Even Five-Star Restaurants Can't Be Trusted for Healthy Food
Fast Food Goes Organic
16 Secrets the Restaurant Industry Doesn't Want You to Know
Wednesday, September 3, 2008
Stressed Mothers Making Kids Fat
Today’s Re-Powering information. – I have spoke about some of the weight loss resisters including lack of sleep, toxicity, and stress. Here’s yet another study linking stress to obesity, but now not only is the weight gain attributed to the person who is stressed, but now children are sensing the stress of their mothers and it’s said to be another contributing factor or childhood obesity. We all need to chill out!!!
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
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