Carole Carson

Beyond Dieting—Affirmative Eating

Dean Ornish, MD, the founder of the nonprofit Preventive Medicine Research Institute, has long argued that comprehensive lifestyle changes can make a difference in preventing or reversing coronary heart disease. These changes include “stress management, moderate exercise, group support and a low-fat, whole-foods nutrition plan. Most people experience substantial improvements in weight, cholesterol, blood pressure, vitality, and quality of life.”

 

When I read Dr. Ornish’s comments, I stood up and cheered. I am, after all, living proof of this medical theory. When I began my makeover, I was in the 90th percentile for risk of diabetes, cardiovascular disease, cancer and stroke. After changing what I ate and incorporating regular exercise into my routine (and losing 62 pounds in the process), my risk for those same diseases had dropped to the normal range.

 

Another idea Dr. Ornish proposes, however, adds an additional dimension to getting fit. Perhaps like you, when I focus on losing weight, I typically review the food that I should avoid eating to keep from gaining weight—for example, chocolate cake and ice cream.

 

But Dr. Ornish encourages us to move beyond that mentality. Instead, he wants us to eat affirmatively—that is, eat food that nourishes our bodies:

 

It's not just about what you exclude from your diet that's harmful, but also what you include that's beneficial. Fruits, vegetables, whole grains, legumes, and soy products are rich in substances that, in my opinion, can help reduce the risk of coronary heart disease as well as breast cancer, prostate cancer and colon cancer.

 

Just 3 grams per day of fish oil or flaxseed oil are rich in omega-3 fatty acids that, in my opinion, may reduce your risk of a heart attack by 50 percent or more. Also, this may help reduce your risk of prostate cancer, breast cancer and arthritis.

 

Research over time will validate the truth of Dr. Ornish’s theories about fish oil and flaxseed oil. (My own theory is that laughter is the best medicine.) But the idea that we need to eat affirmatively for health purposes (and not just limit caloric intake) is a solid one that those of us who seek to lose weight need to incorporate into our approach to eating.  For more information on Dr. Ornish’s views (and free recipes), go to www.Ornish.com and www.pmri.org.

Artificial Sweeteners: What’s Your Take?

Artificial sweeteners—for example, Stevia and Splenda—are a wonderful blessing for some of us. We can enjoy a diet soda or sweeten our coffee without adding calories.

But artificial sweeteners have their critics. Some argue that the sweeteners are causing a host of serious health problems, including obesity. Another criticism is that the impact of long-term use has not been thoroughly researched, especially for children. Moreover, some people report a bitter aftertaste with some sweeteners. (I’m one of those people.) And some people report gas or cramps after consuming artificial sweeteners.

Dr. Andrew Weil, a leading proponent of holistic medicine, is one of the critics of artificial sweeteners. In the past, he has consistently argued against their use.

Imagine my surprise to learn of a relatively new product, Zsweet, which has Dr. Weil’s stamp of approval. In the October 20, 2007 issue of Self Healing, Dr. Weil writes:

This natural, calorie-free sweetener appears safe, and I think it’s a better substitute for baking or flavoring than sucralose (Splenda) and other artificial sweeteners, which I don’t recommend using.

Zsweet is a blend of erythritol (a sugar alcohol found in many fruits and fermented foods like soy sauce, cheese, and wine) and other fruit extracts.

The crystalline white powder is about 70 percent as sweet as sugar, and lacks the bitter aftertaste of some artificial sweeteners.

Unlike table sugar, Zsweet is considered safe for teeth by the FDA and, unlike many artificial sweeteners, is unlikely to cause gas or cramps. It has no effect on blood sugar, so it’s also safe for diabetics.

The product was introduced by Ventana Health, Inc., (insert link: http://www.ventanalife.com/) a small California-based company whose stated mission is to provide information and products that foster healthy lifestyles through intelligent food and supplements.

Zsweet was also favorably mentioned in the New York Times best-selling book The Perricone Weight-Loss Diet by Nicholas Perricone, MD. (Insert link: http://www.zsweet.com/sugar-alternatives/health-perricone-doctor.html) Dr. Perricone particularly likes the fact that Zsweet doesn’t raise blood sugar levels. Since its introduction, Zsweet has been certified by the FDA as organic, is certified as kosher, and is sold at Whole Foods and other health food stores.

I value the opinions of medical professionals and researchers; however, at the same time, I value my own experience of a product. Consequently, I’ve ordered Zsweet from my local health food store and look forward to giving it my personal taste test.

If you want to do your own research, you can begin by getting a free copy of the October issue of Self Healing in which Dr. Weil’s article appeared here. If you then give Zsweet a test, let me know what you think.

Magical Thinking About Eating

When I finished my vacation in Kauai, the scale was up three pounds. Bummer!

In light of this undeniable feedback on the impact of my behavior, I’ve gone over what thoughts or ideas steered me wrong.  After considerable reflection and analysis, I came up with a list which I call my “Magical Thinking” errors.

Error #1: Because I exercised more than usual (tennis, swimming, hiking), I thought I could eat whatever I wanted. Wrong. I still have to keep my caloric intake between 1200-1500 if I want to avoid gaining weight.

Error #2: A cocktail before a nice dinner or a couple of glasses of wine couldn’t possibly add pounds. Wrong: Alcohol shows up directly on the scale the next morning. 

Error #3: Food eaten at potlucks and prepared by Kauaians’ and fellow visitors must be thoroughly enjoyed, if for no other reason than to show respect and appreciation for the effort that went into the preparation. Wrong: Whatever the occasion, calories count and my priority should be to stay fit, not take care of the feelings of everyone around me.

Error #4: Because I’m eating only healthy foods, I shouldn’t gain weight. Wrong: Food, even the healthiest, will cause weight gain if too many calories are consumed.

Error #5: When in Rome, eat like a Roman.  That is, when you go out to eat and everyone around you is having Kauaian mud pie for dessert, order your own slice.  Wrong: Unless you want to look like an overweight Roman, you have to settle for a bite of someone else’s dessert.

My magical thinking ended when I return home. I’ve worked too hard to lose all the ground I’ve gained. Perhaps the rain and snow will have a chilling effect on my appetite.  In the meantime, aloha!

Three Simple Tips to Manage Cravings

When I decide to lose weight (or just maintain the weight I’ve worked so hard to achieve), managing cravings is the first item on my “to do” list.

But what happens when those cravings are powerfully intense, bordering on addictive? (My cup of coffee in the morning qualifies in this category!)

Here are three simple tips to cope with those sometimes overwhelming cravings:

1.      Manage your hunger proactively by eating several small meals throughout the day. When hunger reaches a dangerously high level, our basic survival instinct can easily overpower our good intentions. Under the influence of intense hunger, the decision to consume any available food—whether it’s healthful or fattening—will dominate. Keep your hunger in check by eating at regular intervals throughout the day.

2.      Include protein in your mini—meals. Even a small amount, such as a tablespoon or two of nonfat cottage cheese, will stave off hunger a few hours longer.

3.      Eat what you are craving but in reasonable amounts. From past experience, most of us know that diets create a sense of deprivation, which in turn triggers an impulse to indulge in forbidden foods. Figure out what you really want. Eat a modest portion, staying conscious and enjoying every bite.

If you’d like to learn more about the psychology of cravings and the danger of dieting, click here. Arming yourself with knowledge can help you win the battle of the bulge.

Defensive Strategies When Eating Out

More Americans are eating out on a daily basis than ever before. According to statistics reported by the United States Department of Agriculture, nearly half of the dollars expended for food are spent on eating outside the home. Not coincidentally, two-thirds of Americans are overweight, and half of these overweight Americans are obese (more than 30 pounds overweight).

 

Could our increasing pattern of dining out be a contributing factor to our rising national obesity figures? Some experts believe that there is a link. What can we do to keep wonderful restaurant meals from adding not-so-wonderful inches to our waistlines?

 

Here are four strategies that can help you trim calories:

 

1. Portion Management: If you’re eating with others, plan on sharing, whether it’s an appetizer or a sandwich. Many restaurants will serve a split order for a small additional cost. If you’re eating alone, package up half of your order before you begin eating so you won’t be tempted to finish the entire portion.

 

2. Conscious Choices: If fast food is your only option, order a salad or yogurt. For a more substantial entrée, order a large salad with grilled chicken, shrimp or garden vegetables for your entrée. Ask the chef to leave out croutons, cheese and bacon bits.

 

3. Sandwich Tricks: Take off the top slice and eat an open-faced sandwich. Replace mayonnaise and cheese with mustard. Order whole-grain bread and ask for a double serving of vegetables. Replace fries or chips that accompany the sandwich with fruit or a green salad.

 

4. Drinks and Desserts: Instead of sugared drinks (even a regular soda can contain several hundred calories), drink water, low-fat milk, tea or coffee. Ask for skim milk with coffee drinks. Order a child’s cone, sorbet, yogurt or light ice cream for dessert.

 

These and other defensive strategies for eating at fast-food restaurants can be found in the April 2008 issue of Consumer Reports on Health.

 

Our growing appetite for dining out isn’t the only factor triggering our collective weight gain, but it does play a role. Remember these important strategies when contemplating the menu: choose wisely, eat smart and enjoy your food!

Eight Myths about Exercising

We’ve all done it: made excuses for not exercising. But do our excuses really hold water? An article by Anna Delany and Melissa McKenzie on the CalorieKing Web site exposes eight common exercise myths. Clearing up the misinformation can help keep us on track with our commitment to building a healthy lifestyle.

 

1. Myth: If you don’t exercise daily, it won’t do any good. Reality: More exercise is better, but even a little exercise is better than none at all.

 

2. Myth: Spot training will reduce key areas of fat.

Reality: Although spot training builds muscle, it doesn’t reduce fat. To reduce fat, nothing beats a cardio workout.

 

3. Myth: Muscle converts to fat when you stop exercising.

Reality: Muscles do shrink if exercise ends, but they don’t convert to fat.

 

4. Myth: Morning is the best time for a workout.

Reality: Some people like to work out in the morning, others during their lunch hour and others at night. Exercise at the time of day that feels best for you.

 

5. Myth: Gaining muscle mass means gaining weight.

Reality: Many women avoid weight training because they fear they’ll gain weight. However, women have much lower levels of testosterone (a main contributor to muscle-mass building). Consequently, weight training will produce tone, rather than bulk, in women.

 

6. Myth: No pain, no gain.

Reality: Slight discomfort means muscles are working; pain is your body’s way of telling you to stop! Push yourself a little but not too hard.

 

7. Myth: You shouldn’t exercise right after eating.

Reality: You won’t harm yourself if you do some light exercise after eating. Running a marathon isn’t recommended, but a walk is always good after dinner.

 

8. Myth: Burning more calories than you eat is a healthy way to lose weight.

Reality: Exercise is good for toning the body, but most of us don’t have enough hours in the day to burn off our excess fat. Also, if you reduce your calories too much, your body will think it’s starving and will burn muscle tissue instead of fat.

 

The ideas our mothers taught us still hold true: eat a healthy, nutritious diet and get regular exercise even if it is in small doses.

 

Is SALIGIA an Illness Requiring Medical Treatment?

In case you don’t remember your Latin, SALIGIA is a mnemonic device based on the first letters in Latin of the seven deadly sins. To provide moral guidance, the early Roman Catholic Church began classifying sins. The seven deadliest were luxuria (extravagance), gula (gluttony), avaritia (greed), acedia (sloth), ira (anger), invidia (envy), and superbia (pride).

In a controversial announcement, Dr. Hamish Meldrum, the head of the British Medical Association, cited greed—one of these seven deadly sins—as the cause of obesity. And he indirectly points his finger at several other related vices that result in excess weight—extravagance (reflecting a lack of moderation), gluttony (reflecting a lack of self-discipline) and sloth (indicating a sedentary lifestyle).

Dr. Meldrum rejects the “medicalisation of obesity.” He feels strongly that physicians should not take responsibility for solving obese patients eating habits by treating the problem with pills. Instead, he wants physicians to encourage patients to address their own eating habits—fewer indulgences, less gluttony, less greed and more movement.

“People like to put fancy labels that suggest things are a medical problem,” Dr. Meldrum says. Overeating becomes labeled a “hyper-appetite problem” rather than simply greed.

Is he right? When I look at my own experience, I have to admit that if I could have safely taken a pill that caused me to lose 62 pounds, I would have been sorely tempted. I say that even though losing weight with a pill would not have made my bones and muscles stronger, my back more flexible or my heart and lungs more efficient. In the absence of a magic solution, I did it the old-fashioned way: ate carefully and exercised regularly.

In the end, it may not matter whether Dr. Meldrum is right: the issue may be resolved indirectly. In England, the financial costs related to antiobesity prescriptions are rising each year, and the citizens may not be able to pick up the tab through taxes to pay for the medicalization of obesity. Will the same financial constraints be experienced in the United States? Will the cost of drugs become prohibitive because so many of us would require prescriptions?

What do you think? Is Dr. Meldrum on the right track, or is he unsympathetic because, judging from his photograph, he’s never personally had to deal with a weight issue?

Trivia Question: How Many Calories Do Americans Consume on Average Each Day?

How many calories do Americans consume on average each day?

1. 3,300

2. 2,700

3. 2,400

4. 1,900

The correct answer is 2,700. In consuming these calories, Americans eat 415 pounds of vegetables and 273 pounds of fruit on average each year. In addition, however, they also consume 110 pounds of red meat, 31 pounds of cheese, 29 pounds of French fries, 24 pounds of ice cream, 23 pounds of pizza and 53 gallons of soda. My conclusion? Our eating habits are contributing to surplus pounds.

To Drink or Not to Drink?

That is the question. At least for those of us trying to lose weight. Should we indulge ourselves and then suffer the slings and arrows of outrageous guilt for consuming empty calories? Or should we abstain?

Last week, my girlfriend Deborah Wagner, a registered nurse, and I had an animated debate on this subject over a wineless lunch. Both of us work to maintain our weight between 128 and 132 pounds. Given our commitment, lunches inevitably begin with a self-assessment on how we’re doing, followed by the latest insights.

When the topic of wine came up, Deborah argued on behalf of the daily sip. As head of our community’s wellness program, Deborah is well informed, whereas my contrary point of view was strictly personal. Although my mind was made up, I was willing to listen.

Deborah asserted that her nightly glass of red wine is medically beneficial. She cited research claiming that a daily glass of red wine improves heart health, may prevent tumors from growing and may also improve nerve function. Preventing or delaying heart disease, cancer and Alzheimer’s should be reason enough, Deborah said, to enjoy a glass of wine. She quickly added, however, that if a person didn’t drink wine, they shouldn’t begin. However, for Deborah, the immediate benefit was the relaxing effect of wine. The nightly ritual made the transition from work to home seamless.

Best of all, Deborah said, a glass of wine helps individuals maintain their weight. She based her assertion on research stating that people who consume a single drink a few times each week have a lower risk of obesity than teetotalers or heavy drinkers have. I could understand the connection between heavy drinking and surplus pounds, but I was surprised that a moderate amount of alcohol helped individuals stay trim.

My argument against indulging was not scientifically based but was nonetheless compelling to me. I seem incapable of drinking only one glass of red wine. If one glass tastes good, then the second glass tastes even better. I’ve also noticed that if I drink a glass of red wine with dinner, I crave sugar later in the evening. While the wine doesn’t cost too many calories, the sugared dessert I can no longer resist certainly does. In addition to consuming surplus calories, I feel less rested upon rising the following day. Throughout the day, my energy level is lower than usual even as my appetite is ratcheted up.

I’m 15 years older than Deborah, so our age difference might explain the different physiological reaction I reported. Or maybe I just have different body chemistry.

Had I been more prepared, I could have buttressed my antiwine argument by citing the dangers associated with drunkorexia, the latest eating disorder. This unofficial term describes individuals (mainly women) who starve themselves all day so they can indulge in alcohol later without feeling guilty about consuming too many calories. This abuse of alcohol leads to malnutrition, organ damage and weak bones. Treatment is complicated because the disorder is frequently part of a larger complex of dysfunctional behaviors, such as bulimia and anorexia.

Debbie and I ended our lunch without resolving our differing opinions on the value of a daily glass of red wine—we agreed to disagree. Like the good friends that we are, though, we had no problem agreeing on our next lunch date.

What’s your perspective?

The French Paradox and Moi

I always learn a great deal about food and fitness when I visit my son Steve; his French wife, Sabrina; and their two sons in Montpellier, France.

Montpellier is located in the Languedoc region on the edge of the Mediterranean Sea. Like Provence, its next-door neighbor, the Languedoc region is filled with vineyards, castles, Roman ruins and antiquities.

Montpellier boasts numerous schools and universities. Consequently, the public squares, restaurants and coffeehouses are filled with high-spirited youth intermingled with occasional tourists and a few retirees. During this particular visit, the rugby world cup competition was nearing its finals, further adding to the high spirits of pedestrians on the crowded streets.

Surrounded by extraordinary hospitality, good food and wonderful wine, I indulged myself. Breakfast was the first treat of the day, usually beginning with strong coffee, a croissant embedded with bits of chocolate and a piece of fruit.

Lunches and dinners were more leisurely and complicated. A typical meal might begin with an aperitif followed by a substantial entrée. The next course, a green salad, would be followed by bread and an assortment of exceptional cheeses. A round of fruit and yogurt might come next. Finally, an irresistibly beautiful dessert accompanied by rich coffee would end the meal. Each course was, of course, accompanied by wine.

At home in California, I drink wine sparingly, my coffee is weak and lunch is a bowl of vegetable soup. But each day in France, I drank goblets of wonderful red or rose wine throughout the two-hour, multi-course lunches and dinners. Plus, after each meal, I sipped delightful cups of dark roasted coffee with the best of them.

How, I ask myself, can people eat like this and stay trim? That, of course, is the famous French paradox.

My daughter-in-law, for example, started her pregnancies weighing 99 pounds; four months after giving birth, she weighed 101. Six weeks later, she weighed one pound more than she did before her pregnancies. Predictably enough, she lost that pound very shortly.

I’ve decided the French paradox does not apply to tourists, or at least to me. Unlike my extended French family (including my son who has lost 30 pounds since moving to France), if I eat bread, cheese, wine, chocolates and six-course meals each day, I do not stay trim. Instead, after fourteen days in France, I came home two pounds heavier.

Without regretting the extravagances that resulted in the extra weight, I’m eager to resume my eating and exercise regimen. That may be the French paradox pour moi. Oui?