Brent McIntire’s Blog

            Did you know that “getting fit,” “losing weight” and “spending more time with family” are the top three most popular resolutions!   Sadly, most people will give up on the first two after just a few weeks.  Here are a few tips to help you with losing weight and sticking to that New Year’s Resolution.
Determine Your Goal;
            These days’ ideal body weights are determined by Body Mass Index or BMI.  If you don’t know what your current BMI is you can find it by searching the internet for “BMI Calculator.”  If you haven’t already done so, be prepared for a little shock.  Remember these are “ideal” weights and not necessarily realistic weights, never-the-less they are the standard.  Oprah once said, “it’s more about being comfortable in your own skin” truly it is, just that.
            Aiming for dramatic weight loss is a little self-defeating, remember, you didn’t gain those extra 25 pounds in a couple of weeks and it will take longer than two weeks to lose it all! The American Dietetic Association, American Heart Association and the National Institute of Health all recommend taking six months to loose 5 percent to 10 percent of your current weight.   The slower you take the weight off, the more likely you are to keep it off.
             
Write Down Your Goals and Keep a Log;
            If you really want to do something, write it down.  Tell your friends, evolve other people in the process, don’t hide it, flaunt it, in-fact I think you should Blog it!     Telling someone else about your goals will help solidify the goal, making you feel that much more dedicated to reaching them.  Finding a partner or weight-loss buddy is also a great idea, the support and motivation is what’s important here. 
            Furthermore, journals or food diaries have been proven as a successful tool in weight loss.  Keep a detailed record of your weight loss, your daily dietary intake and how you are feeling (sad, happy, excited, etc.).  By keeping a food diary, you will be able to see what you’re consuming, where your problem areas are, how your emotional state effects what you eat and how it improves over time.  
Make a Plan;
            The recommend weight loss is only 1 to 2 pounds per week; so, please don’t weight yourself every day, it’s real easy to get discouraged that way.  The USDA Dietary Guidelines recommend a slow weight loss by eating fewer calories while (this is important!) maintaining an adequate nutrient intake and increasing physical activity.  If you feel weak, faint, lacking in energy –something is wrong and you should seek professional advice.  It’s a little known fact; too few calories will actually cause the body to go into a starvation mode, causing the body to do its best to hang on to every little bit of fat.   Here’s a quick rule-of-thumb, one pound of fat is equal to about 3,500 calories and can be lost by reducing your intake by 500 calories per day (that’s equal to drinking 1 less sodas, doing without the cheese on a hamburger,  substituting low-fat dressing and eating the roll without the butter).
            Break your goal into baby-steps, planning each goal, put down completion dates for each step along the way; maybe mark them on your calendar, but what ever you do, don’t quit if you don’t met the goal.   If you have to adjust your goals, that’s ok, as long as you are sticking to your long-term objective.   
            Another little know fact is that people “plateau,” that is to say at certain points during your weight loss you may not loose weight as your body adjust to its new life.   So, don’t be concerned if one week you don’t loose anything, that’s natural, just keep on track.
Get Rid of Those Temptations;
            Go into your kitchen and remove all the junk food from your refrigerator and pantry. This includes all those snack foods and “special treats” you have stowed away.  Trash all of those “empty calorie” sodas, bottled teas and power drinks.  Get rid of most all the dairy products, most cheese is high in saturated fat and sodium, two things our body doesn’t need very much of to survive.   Fill your kitchen with healthy, “nutrient dense” foods, like:
            Lean protein (chicken breast, turkey breast, fish,)
            Fresh fruits (oranges, apples, grapes, strawberries)
            Raw vegetables (carrots, celery, broccoli, squash, green beans, red peppers)
            Healthy snack foods (non-fat cottage cheese, dried fruits and berries)
            Bottled Water, it doesn’t have to be bottled but water is a must.
Change your surroundings and your lifestyle;
            Losing weight and more importantly keeping it off is more about change than anything else.  Don’t just change how much you eat, change how, where and mostly why you eat.   Turn the TV off, light some candles and SLOWLY enjoy the meal.  Heat your meals, warm food is more likely to make you feel full than cold food, (that’s why most people prefer cold meals in the summer).   If you’ve been eating at the counter move to the table, if you can, put up a new coat of paint; make it noticeable this is a new start and environment.   Eating is not just life nourishing, it’s a habit and over-eating is a bad habit.  Changing how, where and why will help you break any bad habit and re-learn a good way.  By all means include some sort of FUN physical activity in your lifestyle.  You don’t have to break a sweat to increase your metabolism.  Even a walk around the mall will boost energy levels.
Lastly, Beware…
            Stay away from fad diets programs, pills, powders and other products that promise rapid weight loss.  There is no “magic bullet” it’s hard work!  Work with your healthcare professional or a registered dietitian (R.D.) certified by the state.  Together you can set up a sensible program of eating and exercise that will help you reach and stay at a healthier weight.  
Good Luck, I’m root’n for ya!
Brent 

            For the first time in history, the number of obese people now outweighs the number of malnourished people. Several factors are adding to that statistic: the inactive state of most people caught in the electronic age.  Now, with the zealous use of cell phones, lap tops, video games, home PC, people are actually being encouraged to be inactive.  Fast food restaurants are on the rise, “Would you like to super size that today?”  Eating improperly, either because you just don’t have the time, or you aren’t well-versed in how to eat the right foods all leads someone down the obesity path.
 

            In the United States alone, obesity weighs in as the number two factor of the leading cause of death. Obesity in the United States takes more lives than AIDS, cancers and accidents combined.
 

            Obesity is not just a cosmetic consideration; it is a dire health dilemma directly harmful to one’s health. According to the Center for Disease Control, roughly 300,000 deaths per year are directly related to obesity, and more than 80% of these deaths are in patients with a BMI (body mass index) over 30.  For patients with a BMI over 40, life expectancy is reduces significantly (as much as 20 years for men and 5 years for women). It should be noted that there is some controversy surrounding these numbers; however, the link and increased risk factors remain.
 

            Obesity is considered a long-term disease. The amount of obese people in the world is on the rise, with the most numbers resulting in the United States.  Over one-third of the adults in the United States are what can be categorized as being obese.
 

            There are over thirty serious medical concerns related to obesity (some I have listed below).  Obesity takes its toll on the entire body and psyche.  Eating the wrong kinds of food, or overeating in general opens you up to many health issues.  Someone who is 40 percent overweight is twice as likely to die prematurely as an average-weight person.
 

          Autumn is here!  The sun sets earlier, leaves have changed color and a frost is in the morning air.  These are all signs that signal our body’s inner time clock — it’s time to put on a layer of fat and get ready to hibernate… WRONG!  Maybe it was true a few thousand years ago, but not these days!  

Here are a few tips you may find helpful this holiday season:
1.    This is a big one, so it gets first priority — don’t go to a party hungry. You’ve heard “never go grocery shopping on an empty stomach” and the same theory holds true for attending a party.  Try to have a small snack or drink a glass of skim milk (which will also help add calcium to your diet) before you go celebrate the season!
2.    When attending holiday parties, avoid the urge to try punches and creamed drinks, like White Russians and especially Eggnog (loaded with fat).  Try a light red wine instead; you’ll be drinking anti-oxidants instead of fat calories.
3.    When baking those holiday goodies, consider using skim milk instead of whole — you can include skim evaporated instead of regular evaporated in most every recipe.  You can also replace ricotta cheese (5% fat) with light cottage cheese (1% fat) — Grandma’s Lasagna won’t taste any different!  Use eggbeaters instead of whole eggs, as most recipes will cook up just the same with either one.
4.    When grocery shopping for holiday baking, make sure to read the label: sometimes sugar-free means high fat; low fat often means high sodium; and low sodium may mean higher cholesterol. 
5.    Replace Garlic Salt with Granulated Garlic; the same goes for onion or celery salt.  Most retailers now carry a large line of low-salt or no-sodium spices. 
6.    If a recipe calls for “pan-drippings,” use a fat separator or chill the drippings so you can separate the fats from the broth, which will greatly reduce the amount of saturated fat.
7.    Instead of giblets, consider using dried fruits.  Dried Apricots add a wonderful fall flavor and complement just about any menu! 
8.    Substitute brown sugar for white sugar, and reduce the amount of sugar called for by half.  You’ll be surprised how full the flavor becomes! 
9.    Try mashed sweet potatoes instead of traditional white; with a little rosemary, garlic and canola oil, they make a great replacement for a candied casserole, and sweet potatoes are loaded with beneficial beta-carotene.   
10.  In place of sweet cinnamon glazes, try savory herb blends.  Nothing says, “Fall is here!” like a chicken oven-baked with rosemary and sage.  Turkey, chicken or duck should be served “skinless” — to save the fat calories for dessert! 
11.  Drink, drink, drink WATER!  Drinking water reduces the cravings for both sugar and salt.  The benefits are endless.  It will make you feel full and not inclined to eat as much.  Plus, the added wintertime bonus — it will help keep your skin from getting dry and itchy!
 

Soluble vs. Insoluble fiber:
          Soluble fiber is a carbohydrate that dissolves in water. It is mainly found in fruits, vegetables, and legumes.
          Insoluble fiber is a plant cell wall that does not dissolve in water. It is mainly found in vegetables and grains.
 

Why eat fiber?
          Soluble fiber slows the absorption of sugar and lowers cholesterol.
          Insoluble fiber creates a feeling of fullness by adding bulk to your meal.
          Fiber also regulates your bowels and hormones, while diluting toxins within the gut.  A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. In other words, high fiber foods are essential if you want to look and feel your best!

How much fiber do I need each day?   

 ~35 to 50 grams.  Most Americans get only 12 to 15 grams of fiber each day because of high processed food consumption, which contains little to no fiber.

What are the best foods sources?         
          High fiber fruits: Apples, apricots, blackberries, blueberries, cherries, dates, figs, kiwi, olives, papaya, pear, raisins, prunes, and raspberries
          High fiber vegetables: Artichoke, beets, broccoli, Brussels sprouts, collard greens, spinach, squash, sweet potatoes or yams, turnips, peas, and cabbage.      
          High fiber legumes, nuts, and seeds: Black beans, black-eyed peas, chickpeas, kidney beans, pinto beans, lentils, almonds, flax, pumpkin, and sunflower seeds. 
          High fiber grains: Bran, amaranth, buckwheat, cous cous, cornmeal, oats, quinoa, brown rice, wild rice, and rye.

Can a person eat too much fiber?
          Yes and No. If your diet consists of a lot of fiber in the form of grains then YES! Eating a diet very high in grain carbohydrates may increase your consumption of phytic acid and oxylates. These substances bind important minerals to the body such as calcium, magnesium, iron, and zinc creating deficiencies. The solution to this is to eat the majority of your fiber in the form of fruits and vegetables. 

          All nutritionists and dietitians advise that fiber is a fundamental part of our diet. The reason is that everyone’s digestive system needs some bulk to grab on to. Know that bulk or roughage is not required to deliver any nutrients.  In fact, it passes right through your system untouched – and that is its only purpose.
          Think of it like this: the air we breathe is a mixture of oxygen and nitrogen (plus a few other minor gases). But the only thing we need is the oxygen.  The nitrogen just gets breathed in and breathed out. The lungs act like a filter and take the oxygen and reject all the other gases.
          Now this is exactly the same as our digestive system.  The oxygen is the calories and nutrients.  The nitrogen is the fiber.  Our digestive system filters out the calories and nutrients and rejects the fiber.
          The other reason for fiber is to give you a sense of satisfaction when you’ve eaten a meal.  You feel full so you don’t go on eating too many calories.
          When I say Fiber the first thing that come to mind is Bran.  Yes, Bran is high in fiber but here are a few foods you may not think of as having high fiber - Sweet Potatoes 6.6 gm, Avocado 15.6 gm, Raspberries 8.3 gm, Bran cereal 19.9 gm, Peas 8.8 gm, Black Beans 14.4 gm

          Let’s make sure we don’t get confused - Fiber is a carbohydrate, but not all carbohydrates contain fiber!  i.e. sugar is a carbohydrate without fiber, but bran is a carbohydrate with lots of fiber.

In part 2, I’ll tell you why this post has a picture of Dates ripening

        Pictured here is an old iron, in Victorian times an iron was used to press clothes.  More importantly, they were made of iron.  Iron is the sixth most abundant element in the Universe.  It’s not surprising that iron (and steel - a refined version of it) is the most commonly used metal today.  In-fact, ninety percent of your car is made of iron or at least derived from iron!
          But, what about iron in our bodies?  Just the right amount is very important and it plays a most necessary role in blood cells, called hemoglobin.   They absorb oxygen from our lungs and transport it to organs and muscles, in the form of fuel for work.   If our bodies are low in iron, our muscles feel tired and our immune system breaks down.  I think we can safely say that our heart is always “pumping iron” (every pun intended).
          Now that I’ve use up my annual supply of digression, you might be asking “What foods supply our vital iron?  Do I have to eat liver?”  Don’t worry; Halloween is almost here and ½ cup of roasted pumpkin seeds contains 8.5 mg of iron, as much as 3½ ounces of chicken liver*.  Lots of foods contain iron; meats like beef, lamb, clams, salmon, and shrimp contain iron.  Vegetables, like beans, lentils, spinach, collards, broccoli all contain iron.  
          So the next time you are feeling a bit tired, check to make sure you’ve had your daily helping of roasted pumpkin seeds.

 
          *Northwestern University, Feinberg School of Medicine

Spices are used in cooking to add flavors to dishes that are a bit bland. That’s their main use but did you know that some popular spices have health benefits, too.  For example, everyone knows the myth that GARLIC keeps vampires away, more importantly though, garlic fights cholesterol in the blood and therefore reduces heart disease from clogged arteries. If garlic is a bit strong for you, many of its benefits are also found in CHIVES 

Let’s spice things up! It’s HEALTHY!! 

If you’re over-weight, don’t cut out meals like breakfast. The facts is; people who don’t eat breakfast are five times more likely to be obese, than those who do. That’s because if you sleep for 6 to 8 hours and then skip breakfast, you are starving when you get to work and there’s all sorts of high sugar, high calorie snacks beckoning to ease your hunger!  And then before you know it, lunch comes around and you start all over again.  Remember; eat three balanced meals a day!  

Who doesn’t love Mediterranean food? Full of fresh veggies, flavorful spices, hummus, tangy cheeses, and a variety of both vegetarian and lean meat options, it’s a healthy way of life — when you make the right choices, that is! Though it has a great rep, the Mediterranean diet isn’t automatically low-cal. So before you dig into that falafel, read my tips to enjoy a meal that will keep you both satisfied and Skinny!