Simple health changes can make a huge difference

At lunch, my friend told me she gave up snacks for lent. As an welcome result, she lost seven pounds.  When I was in a weight loss contest with my colleagues, I swapped my lunchtime bag of pita chips (about 120 calories) for snap peas (40 calories). An 80 calorie per day difference. That adds up to two pounds over four months!  

Sometimes little changes, changes that we hardly notice, can lead to big results over time. A Chicago Tribune article, Lose a little, gives thirteen tips for cutting 100 calories a day through diet or exercise.  That’s over 10 pounds a year for just little changes.

How do we make those little changes?

Get a substitute. I substituted snap peas for pita chips. In Dr. Oz’s 28 day National Soda Challenge, each week participants substitute the soda they used to drink with a different substitute.

Make the substitute something you like.  When decided to eliminate the bagel chips with lunch, I needed something crunchy.  Snap peas are crunchy, and I like them. So it didn’t seem like that much of a sacrifice. As an added bonus, I reduced my salt intake.

Keep it Small. Little changes, not big ones.  And do only one change at a time.

Keep at it. Experts say it takes 21-28 days for a new habit to form. The first few days might seem difficult, but you body adjusts fairly rapidly to the change. Pickthebrain.com, Tips for Breaking Bad Habits and Developing Good Habits, talks about  30, 90, 365 day challenges.  At 30 days, you’ve overcome most of the adjustment problems, but may still run into problems. By 90 days, keeping up with the change is as easy as not. After a year the change has become part of your lifestyle.

Share with us - What simple change can you make in your life to be more healthy?

References

1. Chicago Tribune, , Lose a little, Daniel Braff, July 14, 2011
2. Healthybody.com, Dr. Oz Soda Addiction 29-day Challenge, September 23, 2010
3. Pickthebrain.com, Tips for Breaking Bad Habits and Developing Good Habits, Scott Young

Genetically Modified Foods: Safe or Scary

About a year ago I read a Chicago Tribune article that linked Genetically Modified Organism (GMO) soy products to kidney problems.  That scared me because I eat soy products (soy milk, tofu, etc.) daily. You might be concerned if the food you eat contains soy, corn, canola, sugar or cottonseed oil. More than 80% of processed foods contain GMOs.

I’m still searching for that Tribune article. The closest I have found is references to an article published earlier this year by five European scientists who reviewed 19 studies of mammals fed genetically modified soybeans and maize and found that several of the studies indicated that kidney and liver problems resulted from GMO diets.

What are GMOs?

GMOs are made by splicing DNA from one species into the DNA of another. One reason why food is genetically modified is to fight off insects, disease and even the most powerful insecticides and herbicides.  A Chicago Tribune article stated that 93% of all  soy and canola, 86% of corn,  and sugar beets. Foods you probably eat in some form every day are grown from GMO seeds.” According to Dr. Michael K. Hanson (bio), researcher in food safety, GMO “takes genetic material from one organism into another … for example soybeans take DNA from a virus and a bacteria and insert it into soybean so you can spray herbicide which would normally kill it, and it won’t be killed.”  (Dr. Oz, Genetically Modified Foods). To me, modifying seeds so the plants can tolerate herbicide is pretty scary. One of the things that implies is that there is more herbicide on the foods we eat.

Benefits of GMOs

GMOs have become so prevalent because they produce many benefits. Among the benefits of genetic engineering from the Food And Agricultural of the United States (FAO) are  agricultural productivity, environmental benefits, and human health benefits.  Click here for complete details. There’s no denying GMOs have had a lot benefited crop production.  UCBiotech.org is one website that seems to provide balanced information on bioengineering.  It has a list of relevant articles (in the News), a searchable biotechnology information and scientific database, and links to various resources.

Are GMOs Safe?

It appears we don’t know. The FDA requires no testing of GMOs. Monsanto, a major producer of GMO seeds, says “There is no need for, of value in testing the safety of GM foods in humans. So long as the introduced protein is determined safe, foods from GM crops determined to be substantially equivalent is not expected to pose any health risks (source).“

How can you tell if a good contains GMOs?

In the US, there is no requirement to label foods as genetically modified.  The Chicago Tribune article points out that more than 40 countries require GMO labeling.  Some foods, especially soy products, certify themselves as being non-GMO. Some products contain a GMO-free seal to indicate they are mostly GMO free. The seal is on the banner of nongmoproject.org, which has a list of participating projects.

In a Nutshell

I intend to do some more research on this. While it seems biotech scientists give scientific reasons why GM foods are safe, I  haven’t seen many studies out there.  It seems like they are saying,” trust me, logically there is no reason why they aren’t safe.” But historically, scientists have erred on the potential impacts of new scientific breakthroughs.  Many new “inventions” have proven to have surprise harmful side-effects.  For me: since I eat soy products every day (soy milk, tofu, Kashi) I will look for non-GMO.  On foods I eat less frequently, I won’t be as cautious.

Let us know what you’ve heard about this debate on GMOs.

References

1. Chicagotribune.com, With no labeling, few realize they are eating genetically modified foods, Monica Eng, May 24, 2011
2. Thatsfit.ca, Study: GM Corn and Soybeans Could Destroy Your Organs, Doug DiPasquale, April 15, 2011
3. Eatdrinkbetter.com, Monsanto blocks research on GMO safety, February 14

Four Nifty Fitness Motivation Tools

Sometimes we get in a rut with our wellness routines. It can be hard to stay motivated. This week, while watching Dr. Oz Cutting Edge Weigh Loss Products, I spotted some nifty tools that can help you keep on track.  I also found a great website, thatsfit.com, which reviews fitness products and fitness programs, and has diet information and success & motivation tips.

Here are two of the tools Dr. Oz recommended, plus two more.  I’ve given you links to product reviews.

The Quantum Scale™ – Hate getting on the scale every morning? This scale doesn’t show your weight, only the cumulative weight loss over time. This scale would help both people who are motivated by the carrot (positive rewards by seeing their total weight loss) or the stick (the weight gain is right there for you to see – you don’t have to calculate it!). Quantum Scale’s promotion says “By helping you focus on how far you’ve come rather than how far you have to go, the Quantum Scale rewards you with new found enthusiasm and a greater sense of accomplishment through a positive mind/body connection that grows stronger each time you step on the scale.” Woman’s Day says, “The Quantum Scale shows your progress  instead of your weight, so you'll be motivated to keep moving toward your goal.” In a Quantum product review, Today show’s style expert, Bobby Thomas, commented, “These savvy scales may be a smart solution to help you maintain your ideal weight.”

Gruve – Better than a pedometer, the Gruve movement sensor device keeps track of the calories burned by your movement and nags you  by vibrating if you’ve been motionless for too long. This device was developed in conjunction with the Mayo Clinic to monitor daily activity and encourage more movement.   It has a push bar that lights red if you haven’t reached 25% of your calorie burn for the day and progresses to green when you have.  You can download the information into a computer which gives you records of your activities and when you burned the most calories. Lisa Johnson, who reviewed the Gruve for thatsfit.com, calls the Gruve a “high-tech form of journaling and a great way to stay on target for calorie goals.” Lisa says, “I like the Gruve and will continue to use it when my pants get a little tight.” The one con is that it is pricy.  For more information, visit About Gruve.

Bodybugg® - Thatsfit.com also reviewed the bodybugg, a sensor used by participants in The Biggest Loser.  It tracks weight loss by measuring how your body moves, sweats and rests. A software program that comes with the bodybugg® calculates how many calories you've burned and has an online journal to track the calories you’ve eaten.  You have to wear it overnight to capture your baseline readings. The device is bulkier than the Gruve.  Lisa Johnson, thatsfit.com, liked the precision of the calorie counts, the journal which gave the nutritional value of your food intake, and the fact that she could use the bodybugg® to tell her how many calories she had left for dinner.  Kim Slover, the service manager for Apex bodybugg®, said, "the biggest losers for each season (since season 4 when contestants started using bodybuggs®) were the biggest bodybugg® users," she said. "These folks were logging in on a daily basis, and they had the best results."

The®Stick – Sometimes we back off exercise because of tight or sore muscles. The®Stick is a thin roller tool, much smaller and easier to use than a foam roller, that helps remove knots and tender spots in your muscle.  The Stick website shows how to use The®Stick for the neck, shoulders, upper back, lower back, arms and legs. It can also be used for warm-ups.   Kristen Seymour, thatsfit.com, says “The Sprinter Stick is portable, affordable, and really easy to use. If you get stuck and aren't sure how to use it for a particular problem, there are plenty of guides on the brand's Web site.”

I was really excited when I saw the Quantum Scale™ and the Gruve on Dr. Oz, and the other two products on thatsfit.com.  I think I’m going to put some of these products on my wish list. Maybe one of these can help you with your fitness goals, too.

References

1. Quantum Scale, http://site.quantumscale.com/welcome-message/
2. Womansday.com, 5 Motivational Fitness Products,  Abigail L. Cuffey, May 13, 2010 from Woman's Day June 1 2010
3. Quantumscale.com, Bobbie’s Buzz: Scales that help you lose weight, November 12, 2010 By Quantum Scale
4. Thatsfit.com, We Tried It: The Gruve Calorie Burn Tracker, Lisa Johnson, April 8, 2010
5. Coolest-gadgets.com, The Gruve from Muve
6. Thatsfit.com, We Tried It – The Sprinter Stick, Apr 14th 2010, Kristen Seymour
7. Thestick.com

Ten Tips for Veggie Haters or How to Enjoy Eating Veggies

istockphoto.com

You know you should be getting your veggies every day.  But you just don’t like them. Here’s some tips to get your veggies without having to gag them down. And there are links to dozens of tested, top rated vegetable recipes.

1. Match your food tastes. Do  you like Spicy? Crunchy? Saucy? Soft? Sweet? Bitter? A specific cuisine? Try dishes that satisfy those tastes (veggie recipes by category).

2. Retry them. A study of elementary school students showed that the more the children were exposed to the taste of vegetables they disliked, the more they learned to enjoy them.  You could retrain your taste buds in as little as 2 weeks of healthy eating, according to RealAge experts and YOU: On a Diet authors Michael Roizen, MD, and Mehmet Oz, MD.  Several comments on the RealAge blog confirmed the truth of this study. Over the years, you’ve probably acquired a taste for several things you first disliked. Give a few veggies a try for two weeks to see if they taste better to you.

3. Reframe them. Akin to the previous suggestion, what you might not like is your childhood memory of vegetables; being forced to eat them, eating mushy vegetables, or some bad experience. Things have changed since you were young. Food processing and preparation techniques have improved, recipes are more available (and taste-tested thanks to food research and internet food sites)  and your taste buds have changed. Say to yourself, “these aren’t my mommy's veggies!”

4. Hide them. I don’t mean feeding them to the dog or hiding them in mom’s philodendron. Dice them and add them in recipes such as Lasagna or Pizza. Grind them and add them to sauces and other recipes. Search for recipes on the internet that use ‘hidden’ vegetables. The food network has tips for kid-friendly vegetables with recipes, so does The Sneaky Chef. Rocco Dispirito includes black beans in his revamped brownie recipe.   

5. Re-flavor them.  A WebMD article on easy ways to eat more vegetables notes cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts can taste bitter, especially if overcooked. To cut the bitterness of these veggies, add a little olive oil (or other fat) when stir-frying or sautéing; add something salty or sour (like a drizzle of light soy sauce, balsamic vinegar, lemon, or shredded Parmesan); or glaze the vegetables with something sweet (a small spoonful of honey or orange marmalade).

6. Grill them.  Everything tastes better on the grill. And grilling adds an element of fun to everything. Try these sites: Steven Raichlen, BBQ Univeristy,  Taste of Home, 10 Top Grilled Vegetable Recipes, Cooks Illustrated – How to Grill Vegetables, Care2 (make a difference), 5 Marinades for Grilled Vegetables.

7. Cover them. If you like sauces, there are hundreds you could use to give the veggies more flavor from easy sauces (barbecue sauce, soy sauce, sweet, marinara and sour sauce) to not so easy (béarnaise, hollandaise, cheese sauce). Just make sure to go lightly on the high-calorie, high-fat sauces.  For an example of using sauce when you normally wouldn't think to, at a Chicago pizza place buffet, I top their otherwise bland veggie medley their marinara sauce. It transforms the veggies into a tasty dish and keeps me from overloading on pizza.

8. Season them. Sometimes, just a sprinkle of seasonings can make veggies pop. Places such as Penzeys (current catalog with recipe suggestions)  and Spice House (list of vegetable recipes)  have all kinds of special herb blends and recipes.  Look at the labels on your herbs or visit Which Spices/Herbs to Use for suggestions.

9. Try them. If you think you don’t like vegetables, chances are there are a lot of vegetables you’ve never tried. Try some veggies you’ve never tried: sugar snap peas, jicama, bok choy, palm hearts, fennel, atrichoke hearts. Try them cooked a new way. Try some recipe or cuisine you’ve never tried. Scan the recipes here to see if there is anything that has a few ingredients that appeal to you and try it. You might be surprised!

10. Commit to try at least two of these techniques and at least four of the recipes in the next month. Chances are you’ll find something that works for you.

Let us know how any of these techniques worked for you and which recipes you liked.

References

1. How to Love Vegetables More in Just a Few Weeks, RealAge.com
2. Try these easy ways to get more vegetables into your diet, WebMD.com, Elaine Magee, MPH, RD

Family Health Tree – the Most Important Gift

Would you like to give your family a gift that can impact their life, and possibly postpone their death? Compile a Family Health Tree with their ancestors’ health information. 

Seems like a strange and boring gift, doesn’t it. A Family Health Tree? Why would you ever want to do that?  Because the link between genetics and health is a powerful one. Some studies say that over 40 percent of the population is at increased genetic risk for common diseases such as cancer, diabetes or heart disease. If you know your risk, you can make informed decisions about prevention and screening.

For example, if your father had colon cancer at an early age, you should probably be screened at an earlier age for colon cancer than the standard first-time screen age of 50.  I know this from experience. I had a friend who died in his early 40s of colon cancer. His father also died of colon cancer in his early 40s. My friend assumed it was fate. Now we know it was most likely preventable.

Your risk for heart attack increases greatly if you father had a heart attack before 50 or your mother before 65. If you have a sibling with premature heart disease, your risk for heart attack is twofold, according to Erin Michos, M.D., a cardiologist at Johns Hopkins School of Medicine in Baltimore. (1) Although some of that risk may be inherited, there also is a possibility that the risk is there because family members have the same poor dietary, exercise, or smoking habits.

What is a Family Health Tree?

A family health tree is a record of your relative’s medical conditions, diseases and causes of death.  Compiling a family medical history can help you and your doctor spot family patterns and use the information for diagnosis, preventative measures, and identifying the risk to you and other family members for certain diseases.

How to Build a Family Health Tree

Start by recording the information you already know.  Collect details about every direct family member who has died and the cause of death. Include the age at which conditions were first diagnosed, their treatment, and if they ever had surgery. Go back three or four generations if you can. 

Then talk with your immediate family members:  parents, grandparents and siblings. Explain the importance for collecting the information and discuss their preference for confidentiality. Ask about the overall health of the family, about possible diseases that might run in the family (see list below), the cause of death and about any sudden unexplained deaths.

Verify the information, or find missing information, from medical records that can be found on death certificates or on cemetery records. Obituaries may also list cause of death (but be careful, they may not be accurate).

Important medical conditions to document include: (2)

·         Cancer

·         Heart disease

·         Diabetes

·         Asthma

·         Mental illness

·         High blood pressure

·         High cholesterol

·         Stroke

·         Kidney disease

·         Alcoholism

·         Birth defects

·         Learning disabilities

For an excellent book on the topic, see Unlocking Your Genetic History: A Step by Step Guide to Discovering Your Family's Medical and Genetic Heritage by Thomas H. Shawker, M.D. It describes how to compile a health history, draw up a medical pedigree, hot to interpret the results and hot to be aware of the warning signs for various important and common genetic diseases.

Start Your Holiday Planning Early

So for those of you who like getting your holiday gifts ready early, consider starting a family health tree. I’ve compiled mine and I know on my mother’s side all my direct ancestors up to my great-great grandmother had a stroke. That might explain why I have high blood pressure, even though I am of normal weight, exercise, don’t smoke and meditate (ok, not as much as I could).  I also did a chart for my husband’s ancestors and gave it to our nieces and nephews. They were delighted, since they didn’t know many details about their grandparent’s health history.

Happy Charting and let us know if you found any surprises.

Family Medical Tree Forms

Tabular format with columns (PDF format, print and complete the information): My Family Health Portrait, The U.S. Surgeon General’s Family History Initiative

Excel version of the above My Family Health Portrait tabular format that you can complete electronically  (for complete instructions on completing the form, seethe above U.S. Surgeon General’s Family History Initiative website). Click on download  for FamilyHealthPortrait.

Family tree structure (PDF format, print and complete the information): My Family Health Tree from the America Heart Association.

Excel version of the above My Family Tree family tree structure – you can type the information in this spreadsheet and print it. The instructions for using the spreadsheet are on the second tab. Click on download FamilyHealthTree.

References

1. What Health Problems Lurk in Your Family Tree?, Better Homes and Gardens Heart Healthy Living, Chrystle Fiedler
2. Tracing Your Family Medical History: Are You at Risk?, About.Com > Genealogy, Kimberly Powell