dr melina

BBQ diet strategies

2011-06-30T10:42:00.000-07:00

While most of us associate 4th of July weekend with family, friends, and fun, it can, unfortunately, also be a time when many of us end up feeling guilty over getting off track when it comes to our diet. Presented with one unhealthy option after the next, it’s no surprise that weight gain is a common occurrence after this festive holiday weekend. Here is your guide to avoiding the dreaded post-BBQ bloat.

Possible Calorie Bomb: Hamburgers/Hot Dogs

Easy Swaps:
-Pass on a bun, saving yourself anywhere from 100-300 calories. Or compromise and make an open-faced burger using half of the bun. Maybe your health-conscious BBQ host will even have bun-alternatives, like Oroweat Sandwich Thins, clocking in at only 100 calories, and providing you with 5 grams of filling fiber. Check with your host—if these won’t be at the BBQ, why not bring them yourself!
-Avoid high-calorie condiments and topping, like mayonnaise, cheese, and bacon. Replacing these with more waist-friendly options like avocado, fresh or grilled veggies, spicy or sweet mustard, and low-fat cheeses.
-You can always opt for burgers and dogs made with lean beef, or replace hamburger patties with turkey burgers (make sure to choose extra lean ground turkey as the regular has just as much fat as beef in many cases), portabella mushrooms, or lean fish. Veggie burgers can be good options too, but be careful! They can pack on the calories just like their meaty counterparts. I’m a big fan of Harmony Valley vegetarian mix and they are currently running contest on their website to build the best ‘burger’ – The Great Grill Challenge. Check it out if you are feeling creative at the grill.

Potential Diet Wrecker: Chili

Easy Changes:
-Offer to make the chili, so you know what goes into it!
-When cooking, you can replace high-fat ground beef with leaner ground-beef or extra lean ground-turkey.
-Chili can be a great chance to rack up your veggie points for the day. I double the vegetables in all my chili recipes. Try adding chunky tomatoes, onions, or carrots. Maybe you could even shake things up with some squash. Vegetables can allow you to cut calories without cutting portions, a key component to successful weight loss.
-Go vegetarian—add lean protein by tossing in any variety of beans.

Mega Offender: Potato/Macaroni Salad

- It’s not a bad idea to avoid these side items entirely. They tend to be packed with high-fat mayonnaise, and can be a major contributor to the calories you consume. Some alternative side items that won’t break the calorie bank include fruit salad, whole wheat pasta salad, baked beans, or colorful mixed green salads—just watch that dressing.
-If you plan to make potato or macaroni salads, try using less mayonnaise or light mayo. Also, add more non-starchy vegetables like broccoli and carrots for flavor and crunch!

Calorie Contributor: Pie

-Make pie crusts lighter by reducing butter and substituting some other high-cal ingredients. Or check out this low fat pie crust recipe from cooks.com.
-Fill your pies with fresh, seasonal fruit if it is available to you, avoiding the high-sugar, syrupy pie fillings.
-If you’re tempted by the pie at your hosts weekend bash, enjoy a small slice—cutting your portions in half can decrease your calorie intake by as much as a few hundred calories. You can also cut the crust off the end and shave 50-100 calories while still enjoying some of the crust and the flavorful filling.
-Skip the whip cream (or use whipped topping spray – only 15 calories for 2 tbsp) and save about 100 calories!

Waistline Woe: Alcohol

-Alcohol—often in abundance at holiday BBQs—can contribute more than just calories from the drinks themselves. These drinks also lower your inhibitions, so you are less likely to make wise decisions when serving yourself and more likely to munch mindlessly on chips and dip all afternoon.
-If you’re craving summery cocktails, such as pina coladas, try making a “mocktail,” or a low calorie, alcohol free version of your favorite blended beverage. Check out this recipe from my pal Lisa Lillien (aka Hungry Girl)
-Cut calories (and alcohol) by diluting white wine with sparkling water for a deliciously satisfying spritzer.
-If you are drinking alcohol, make sure to alternate a large glass of water or calorie free beverage with each drink to keep calories and inhibitions under control.

And perhaps the most important thing that you can do is to get right back on track Tuesday morning. Don’t let one slightly indulgent weekend turn into a week or two or poor eating.

April Giveaway Product Details

2011-04-16T07:17:00.001-07:00

I’m really happy that all of the companies below agreed to participate in my April gift box giveaway. It’s been a great success so far and you still have time to enter to win by ‘liking’ me on facebook (www.drmelina.com/facebook). I found all of these companies at the Expo West show in Anaheim in March and liked their products so I asked them to participate. Here is a little bit about each one.

The Newest Superfruit

Nutrition Powder and Nutrition Bars from Baobab Foods deliver unprecedented nutrition. Baobab fruit has greater antioxidant capacity than acai and is a veritable cornucopia of vitamins and minerals – potassium, calcium, iron, magnesium and vitamin C. The fruit also offers high levels of naturally occurring fiber, including 25% soluble fiber. The baobab fruit grows naturally in the wilds of Africa, Madagascar and Australia on the iconic baobab tree, often referred to as the “tree of life.” Toss a scoop of the powder in your morning or pre-workout smoothie to take it to the next level! www.baobabfoods.com

Healthy Indulgence

HALO is a delicious dessert-themed indulgent snack that you can feel good about. With flavors like S'mores, HALO satisfies the most intense sweet-treat cravings. However, HALO is not a candy bar: rather, HALO is QAI-certified organic, dairy-free/Vegan, low-in-sugar, just 150 calories, a good source of Omegas, and built from all-natural oats, flax seeds, hemp seeds, peanuts and other wholesome ingredients. I’m a dessert person and if I can enjoy a product with the flavor ‘S’mores’ and not feel guilty that’s a good thing in my opinion. http://theprobar.com/products/halo/smores/

One of the Best Fish Oil Products

Purity is a significant concern among fish oil consumers; third-party tests have documented that Nordic Naturals fish oils are completely pure from heavy metals and environmental toxins. The oils are tested three times during manufacturing to show that each soft gel is at least 750 times purer than the source fish, which provides all the benefits of omega-3 essential fatty acids without the risk of toxicity. To ensure consistent quality, Nordic Naturals adheres to and exceeds the stringent Norwegian Medicinal Standard (NMS) and the European Pharmacopoeia Standard (EPS) as well as the voluntary standards set by the Council for Responsible Nutrition (CRN) and the Global Organization for EPA and DHA Omega-3s (GOED) for all of our products. These standards guarantee quality products by setting maximum allowances on peroxides, heavy metals, dioxins, and PCBs. By now we all know the benefits of omega 3s. They should be a part of any healthy lifestyle plan! www. Nordicnaturals.com

My New Favorite (& super healthy) Teas

Pu∙erh (pu-er) is an ancient healing tea picked from 500-year-old organic, wild tea trees in the mountains of Yunnan, China. Pu∙erh tea leaves are piled, dampened and turned in a unique 60-day fermentation process. This results in Black Pu∙erh’s deep, earthy flavor and many health benefits that have been touted for thousands of years. Pu∙erh contains more antioxidants than most green teas. I’m completely addicted to this product and I find that it really helps me feel better when I drink it throughout the day. It may even help boost fat loss and drop cholesterol too. www.numitea.com

Chocolate Pu∙erh —This velvety infusion combines black Pu∙erh tea and organic cocoa. Accented by whole vanilla beans and sweet orange peel, this decadent blend is rounded off with nutmeg and cinnamon for a spicy finish. (Certified Organic)

Emperors Pu∙erh — Pu∙erh boasts a deep bold body that is smooth and earthy with hints of malt. This rich, energizing tea is deeply satisfying as a coffee alternative. Numi is proud to reveal the centuries old tradition of Pu∙erh. (Certified Organic)

Jasmine Green —I know you’re already a fan of green tea but a bit of extra info on Jasmine Green… it recently won Best Tea from Prevention.com. Jasmine Green undergoes a natural scenting process where organic jasmine flowers are laid atop organic green tea leaves as their scent is naturally embraced. This natural scenting process happens three times. (Certified Organic and Fair Trade Certified).

A Really Healthy (and tasty) Snack Chip

With unmatched flavor, Falafel Chips™ are USDA Organic, Certified Gluten Free, GMO Free, vegan, and kosher. A good source of protein and fiber, containing no cholesterol, trans fat, dairy, nuts, MSG, or artificial flavors, colors, and preservatives, each chip is full of crunchy, satisfying flavor. Available in Original and Spicy. These chips are one of the few that contain NATURALLY occurring fiber, a real plus in my book. And they taste terrific. www.flamousbrands.com

Fruit Made Easy & Delicious

"Yogavive™ nutritious fruit snacks are Organic, Non GMO, Kosher, Halal, Vegan
and Gluten Free. Best of all though they are super tasty, full of natural apple goodness and only 35 calories! Yogavive™ are available by mail order from our website www.yogavive.net and also from www.amazon.com. Follow Yogavive™ on twitter http://twitter.com/#!/Yogavive and Facebook http://www.facebook.com/Yogavive." Lets face it, we don’t always have time to shop for fresh fruit so this product is a terrific, low calorie, delicious option.

7 F's for decreasing your risk of heart disease

2011-03-03T16:09:00.000-08:00

Since February was national heart month and I forgot to publish this handout, I thought I would publish this anyways as heart health should be a concern every month!! Remember that living heart healthy is not an all or nothing – small changes/additions/substitutions on a daily basis can really make a difference. Being active, not smoking, maintaining a healthy weight, exercising regularly, and following a healthy diet can decrease your risk of heart disease, stroke and diabetes by up to 87%!!! So commit today to building these suggestions into your life, and you will reap the benefits.

1. Fish intake. Research has shown that fatty fish and fish oil, which are high in the omega 3 fatty acids EPA and DHA (the best fat for the heart), can significantly decrease the risk of dying of a heart attack, especially sudden death heart attacks. Aim for at least two servings of fatty fish per week (salmon, albacore tuna, mackerel, sardines) or a 500 mg capsule of fish oil daily if you don’t currently have heart disease (you may need to take more than this if you have had a heart attack or have very high triglycerides). Talk to your doctor about your daily recommended intake.

2. Fiber Intake. Fiber, especially soluble fiber found in whole grains like oats and
barley, can help lower cholesterol. Read food labels to increase your intake and focus on whole grain foods (cereal, whole wheat bread/pasta/crackers, brown rice, healthy grains like bulgur/quinoa/cracked wheat, popcorn), a variety of veggies (be sure to include cruciferous vegetables like broccoli, cauliflower, cabbage, eggplant and okra to help lower cholesterol), and high fiber fruits like apples, oranges, pears and berries. Beans (kidney, lima, black) are one of the best sources of soluble fiber and nuts and seeds are also a good source. Don’t rely on foods with added fiber (like ice cream, cakes, cookies, chips, etc.) for heart healthy fiber as this type of fiber has not been shown to help lower cholesterol or decrease your risk of heart disease.

3. Fitness. Make exercise a priority. Aim for a minimum of 30 minutes of walking daily. Exercise helps lower your risk of heart disease or stroke even if you aren't overweight. Every little bit adds up so if you don't have time for 30 minutes all at once, walking 10 minutes 3 times daily is just as good (or just 10 minutes total if that is all that you have time for). And don’t forget strength training (weights) a couple of times a week to increase muscle which can help you maintain your weight and help control blood sugar better even if you don’t lose weight.

4. Flavonoids. Fill up on Phytochemicals. These are plant chemicals which are excellent anti-oxidants and may lower the risk of heart disease by protecting bad cholesterol from damage and helping to relax your bloods vessels. Top sources of flavonoids include blueberries, bananas, green and black tea, citrus fruits, fresh and dried parsley, and onions.

5. Fun. Depression and anxiety have been associated with an increased risk of heart disease. It is important to build in some relaxation time into your heart healthy lifestyle. Yoga, Thai Chi, or simply taking a nice walk on a sunny day can help relieve stress and
improve your mood. If you feel like you have signs of depression such as change in appetite, problems sleeping, decreased motivation, crying or fatigue, you may want to talk to your doctor about the possibility of medication or counseling.

6. Fats the right way. Good fats such as nuts and seeds, olive oil, canola oil, avocado and flaxseeds have been shown to decrease risk of heart disease (especially when substituted for saturated fat or refined carbohydrates). Try adding small amounts to meals throughout the day. And limit saturated fat. Try fat free/low-fat dairy products and substitute chicken and fish for red meat and other higher fat meats. Go easy on creams, butter, mayonnaise, salad dressings, and margarine and stay away from trans fats (partially hydrogenated) altogether as these are the worst for your heart.

7. Add in Phytosterols. (ok it's not an F technically but it sounds like F!) Phytosterols are plant based phytochemicals that lower bad cholesterol by interfering with dietary cholesterol absorption in your gut. If your goal is lowering cholesterol, national guidelines recommend 2 grams per day (usually in divided doses).While they exist in small amounts naturally in soybeans, nuts, grains and oils, it’s hard to get enough from food to make a difference. There are lots of new products containing plant sterols including butter spreads and milk products (Smart balance), orange juice (Minute Maid Heartwise), supplements (Cholest-off by Nature Made is a good example), and even tortilla chips and snack bars (Corazones is a relatively new company that makes tasty chips and snack bars). ). For general health, include these foods whenever you can, especially in place of less healthy foods.

Small Changes = Big Weight Loss

2011-01-10T14:42:00.000-08:00

If you don't want to 'go on a diet' again this year, try implimenting these small changes that I discussed on Regis & Kelly last week to lose weight slowly and painlessly. Just make sure not to add back any extra food or beverage calories. These changes only work if you take things out of your diet without adding anything back in. And you don't have to do all of these things. Choose the ones that work best for you and be consistent!

BREAKFAST
•Downsize your morning latte 5 x week - switch from large to medium and save calories a day = 40 calories day = 10400 calories year = 3 pounds
•Eat eggs instead of a bagel 2 x week = save up to 27456 calories at subsequent meals = lose up to 8 pounds/year
•Go for flakes (1 cup) over granola (1/2 cup) - 5 x week = save 26000 calories = lose up to 7.5 pounds

LUNCH
•Eat your sandwich open faced 3 x week = save 100 calories (3 x week) = 300 cal wk = 15600 calories = 4 ½ pounds
•Eat 1-2 cups veggie soup before lunch 3 x week = eat 134 calories less per lunch = 20904 calories = 6 pounds (could also do this with an apple before lunch and lose even more - 29172 calories = over 8 pounds)
•Switch to baked or popped chips 3 x week = 7800 calories = 2 pounds

SNACK
•Downsize the portion size - a study last year showed that eating 100 calorie pack snacks resulted in eating 840 fewer calories per week, which would be 43,000 fewer calories per year or 12 pounds lost. Even after going back to normal size snacking, you'll still eat less because you'll train yourself to get used to smaller portions.

DRINKS
•Drink out of taller, thinner glasses as studies show that people drink 25-30% less. Anything you choose, you could consume even fewer calories.
•Go for a spritzer (white wine or apple juice) 3 x week - pour ½ wine or juice, ½ sparkling water = save 60 calories = 9360 calories = lose over 2 ½ pounds.

DINNER
•Switch from beef or chicken to fish 2 x week
-beef calories saved = 16640 = about 5 pounds
-chicken = 7280 = 2 pounds
•Dilute the calories in dishes with veggies whenever possible. Aim for 3 x week = 15600 calories = 4.5 pounds
-Chili recipes - double the tomatoes in your recipe, cut up to 50 calories per cup. Use extra lean ground turkey instead of lean ground beef and cut another 50-100 calories per cup.
-Skinny guacamole - add 1 cup of salsa to one cup of guacamole and cut calories almost save 50 calories per %frac14 cup serving
-Make burgers with ½ ground beef (90% lean) and ½ ground mushrooms - save 100 calories per 4 ounce burger

Burritos - ditch the tortilla and eat or order in a bowl instead once month and save 3600 = 1 pound

Total potential weight lost = 46 pounds!!!

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Avoiding Holiday Weight Gain

2010-12-18T11:34:00.001-08:00

Like you, I have to really watch my weight over the holidays as I gain weight very easily, especially when I indulge in sugary baked goods (which I love!). Here are some things that i'm trying to do as much as possible to stay on track over the next couple of weeks.
1. Load up on protein in the morning - i'm skipping the whole grain muffin/bread/oatmeal for a couple of weeks and just having cottage cheese or greek yogurt (I like vanilla which has a little extra sugar but not too much) in the morning. This allows me a few extra 'treat' calories later in the day. This is NOT a healthy long term approach as whole grains are important for optimal health but in my opinion its ok temporarily (plus i'm getting whole grains in later in the day)
2. Sip Soup - I wish I cooked more. If I did I would make a giant pot of vegetable soup and eat at least 2-3 cups a day to ward off hunger between meals and even as a quick snack before heading out to a party. Instead i'm using canned soup, mainly progresso light vegetable and vegetable barley, to fill me up with fewer calories. Yes, its a bit higher in sodium but it really helps me and I do everything I can to keep sodium down in the remainder of my diet.
3. Squeeze in exercise early - I'm lucky enough to live in LA where its sunny most of the time (although very rainy today). Over the holidays, in addition to my daily walks with the dogs and treadmill workout, I try to squeeze in mini workouts whenever I think about. Whether its dancing around the living room or putting in a great CD and doing 5 minutes of knee lifts, jumping jacks or pushups, it can all add up to working off a sugar cookie or two so I think it's worth it
4. Don't have the 'last christmas' mentality - it's not the last time you will have access to any of the treats you enjoy over the holidays. Don't feel like you have to get everything in to make it count. Have your favorites of course, in moderation, but try to spread them out - even if its saving a cookie for the next day if you've had a full meal. I don't agree at all with the idea of just letting go because it's the holidays - research shows that people who keep the weight off eat pretty much the same year round so find a balance between treating yourself a little bit and going overboard which will lead to tipping the scale in January.

Happy holidays!

Heart Disease: Many don't know the signs. Help educate your friends and family!

2010-11-16T15:36:00.000-08:00

Heart Disease: Many don't know the signs. Help educate your friends and family!

Would you know if you were having a heart attack? Unfortunately, many people don't know that chest pain is not the only symptom of a heart attack. In fact, a significant percentage of women NEVER experience sudden chest pain. In addition to chest pain warning signs include shortness of breath, back pain, nausea, fatigue and unexplained anxiety, and even indigestion like symptoms. That's why education on heart health is so important, and why I've teamed up with Nature Made and WomenHeart: The National Coalition of Women with Heart Disease for the 100,000 Heartbeats campaign.

As part of my involvement with the 100,000 Heartbeats campaign, I've learned about some inspiring women, the WomenHeart Champions, who travel around their communities to educate women about the risks of heart disease. I invite you to watch these videos to hear a few of their personal stories:

Meet Carrie Vincent

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Meet Carrie Vincent - 100,000 Heartbeats For Women from Nature Made on Vimeo.

Five days after giving birth to her son, Carrie experienced a massive heart attack and spent the next few months recovering and learning about her condition. She's subsequently had 4 stents placed in her heart and was diagnosed with post-traumatic stress disorder. She has established a heart-healthy lifestyle, and continues to learn about heart health, as well as educate others.

Meet Cordelia Clapp

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Meet Cordelia Clapp - 100,000 Heartbeats For Women from Nature Made on Vimeo.

At 16, Cordelia began noticing that her heart would have episodes of irregular heartbeats. She survived several hospitalizations over the next 30 years until finally, during a routine blood pressure check, she was referred to a cardiologist. As an American Indian Public Health Nurse for the past 9 years, she has conducted screenings and educated patients in a population genetically predisposed to heart disease.

The fact is that more women die from heart disease every year, than from all cancers combined including breast cancer. Educate yourself, your family and friends by visiting the 100,000 Heartbeats campaign website WomenHeart.NatureMade.com . You can help spread the word about heart health and unlock a $100,000 donation from NatureMade to WomenHeart.

For Your Heart – Nature Made® and WomenHeart 100,000 Heartbeats Campaign

2010-10-19T09:48:00.000-07:00

For Your Heart – Nature Made® and WomenHeart 100,000 Heartbeats Campaign

As an MD and specialist in nutrition, my mission is to help people get healthy. That’s why I am excited to join forces with Nature Made® and WomenHeart: The National Coalition for Women with Heart Disease on the 100,000 Heartbeats campaign. The campaign strives to help Americans get proactive and start living a heart healthy lifestyle today, which aligns with my firm belief in the role of nutrition in preventative medicine and achieving optimal health.

Through the 100,000 Heartbeats campaign website WomenHeart.NatureMade.com, you can help spread the word about heart health and unlock a $100,000 donation from NatureMade to WomenHeart. The site includes tips, videos featuring real life stories of women with heart disease, and information about simple lifestyle changes that can support heart health that you can share with friends and loved ones via social networks, like Facebook, Twitter and YouTube.

Each interaction on the website, such as sharing information via social networks, watching a video, or participating in the interactive tools on the site, unlocks a $3 or $5 donation from Nature Made to WomenHeart. All you have to do is click and share and you can help make a difference – one heartbeat at a time.

Delicious Summer Treat - Luigi's Italian Ice

2010-08-02T12:05:00.000-07:00

I've been on the look out for tasty summer treats and found a terrific one at Costco - not sure if its available elsewhere. It's called Luigi's Real Italian ice and comes in lemon and cherry flavored and actually has real cherry juice which is loads of disease fighting anti-oxidants. Each cup has only 60 calories and 1 gram of sugar! How about that!! It takes quite a while to eat giving you lots of satisfaction. Enjoy :)

Weight Loss & Fitness Tools

2010-04-19T12:10:00.000-07:00

Check out my latest appearance on ABC's View From the Bay to learn about some interesting new weight loss and fitness tools including Weight Watcher's iphone app, Bodybugg weight management systems, Philips direct life, Zeo personal sleep coach, Omron pedometer that counts cardio steps, and a fantastic new Tanita body composition scale that even measures belly fat! Can these tools help you lose weight? Absolutely, especially if you are someone who responds well to personal data. Let me know what you think.

http://abclocal.go.com/kgo/story?section=view_from_the_bay/tech_gadgets&id=7352506

Win $25,000 with Post Grant for Good Health

2010-04-12T17:41:00.000-07:00

I’ve been working with Post Cereals as a nutrition consultant for a few months now, creating healthy eating tips, diet plans and more for PostNatural.com. This month, Post announced a worthwhile new grants program to help improve the health and wellness of one lucky community in America! Community wellness is near and dear to my heart, and I’m excited to be helping judge the entries for the $25,000 grant!

The Post Grant for Good Health essay contest will award $25,000 to the winning entrant with the best health and wellness initiative idea for their community, town or local area. The Grant for Good Health is designed to empower individuals to make strides to improve the health of communities across America and can have a broad range, from planting public gardens, to building a playground to creating a community fitness center.

From now until May 17th, applicants can submit 300-word essays on PostNatural.com, alongside a budget outlining the intended use of the grant's funding. A team of members from Post Foods, the National Wellness Institute and I will evaluate the proposed projects, and in May, 10 finalists will be selected. Up to 10 finalists will be featured on the Post Web site, where the public can vote for the project idea they find most meaningful. The winner of the $25,000 grant will be presented their award at the National Wellness Institute's 35th Annual National Wellness Conference in Stevens Point, Wis., in July.

How can you help improve the health and wellness of your community? I’m sure you have some great ideas out there – check out the Web site and apply!

In good health,
Dr. Melina

Funky Monkey Dried Fruit Snacks

2010-04-07T10:15:00.000-07:00

As many of you may know, i'm not a fan of dried fruit despite it's convenience as it is a very concentrated source of calories (due to removal of all the calorie free water) but I LOVE freeze dried fruit because it's packed with calorie free air instead of water. I was very excited to sample Funky Monkey Freeze-Dried fruit and I was not disappointed. With fun flavors like banana with acai (Purple Funk) and Jivealime (pineapple with lime) and kid friendly packaging this is a terrific snack for both kids and grown-ups. All flavors are made with 100% real fruit with no sugar added and calories for a fairly good size serving range from 90-120. I'll be snacking on these whenever I run out of fresh fruit in the house!

Dr. Melina Pick

Get your kids moving!!!

2010-04-06T14:09:00.000-07:00

This press release continues to reinforce the value of exercise in the prevention of childhood obesity. I personally believe that exercise is even more important and certainly easier to understand for kids than nutrition in helping kids get to or stay at a healthy weight. So if you have kids, do everything that you can do make sure that they get at least an hour of exercise each day and limit 'screen time' (television, computers) to 2 hours a day if possible!!

MONDAY, April 5 (HealthDay News) -- Does carrying a gene tied to obesity doom a teenager to becoming obese? Not if that teen stays physically active, a new study shows.

Among genes related to obesity, mutations in the so-called fat mass-and-obesity-associated gene (FTO) appear to be particularly important. In fact, each copy of a mutation in this gene has been tied to an average jump in weight of about 3.3 pounds, the researchers say.

However, an hour of physical activity a day largely negated the gene's effect, the new study found.

"These findings have important public health implications, and indicate that meeting the physical activity recommendations may offset the genetic predisposition to obesity associated with the FTO [gene variant] in adolescents," said lead researcher Jonatan R. Ruiz, a scientist in physical activity and fitness epidemiology at the Karolinska Institute in Huddinge, Sweden.

The report is published in the April issue of the Archives of Pediatrics & Adolescent Medicine.

Debbie Durkin's Eco-Oscars "Green Carpet" Lounge

2010-04-05T14:09:00.000-07:00

Last month, I had the pleasure of attending Debbie Durkin's annual Oscar hospitality lounge at a private estate in Beverly Hills. The event benefitted the American Red Cross-Haiti Relief and as always, had some terrific sponsors. Here are some of my favorites.

Riceworks whole grain brown rice crisps (www.riceworkssnacks.com) - These gourmet brown rice crisps are wheat & gluten free (vegan and celiac friendly) and contain no preservatives or cholesterol. With delicious flavors like Sweet Chili and Salsa Fresca (among other's), it was hard to stop at just one serving of these tasty, whole grain chips.

Bod-Health Nutrition Meal Programs - These tasty meals, created by celebrity nutrition chef Alex Fioroni, a nutrition specialist and exercise scientist, were delicious and healthy. This San Diego bawsed company offers flash frozen healthy, custom meals designed to help you meet your fitness or nutrition goals delivered right to your doorstep (anywhere - not just San Diego). I'm definitely going to give them a try after having my baby to take off the baby weight. www.bodhealthnutrition.com

Dirtee hollywood - I scored an adorable bright blue track jacket from this fun LA based company. You can work out Hollywood style in these brightly colored clothes (perfect for exercising at night). www.dirteehollywood.com

Traverse Bay Farms - This company featured lots of products centered around one of the most anti-oxidant rich fruits, cherries. They had tasty dried cherries and an amazing peach salsa (which went really well with the riceworks chips!!) and some impressive cherry based supplements designed to support joint health among other things (there is very good research on cherries and joint inflammation/health - visit their website for more information). www.traversebayfarms.com

There were also some amazing little desserts (yes I indulge on occasion) with Luscious Organic Desserts (www.lusciousorganicdesserts.com)and beautiful flower arrangements by Let Petit Gardenia (www.lepetitgardenia.com).

Vitamin D and Heart Health

2010-03-16T14:12:00.000-07:00

More good news for Vitamin D which is rapidly becoming a very important disease prevention nutrient! I recommend getting your vitamin D levels checked, especially if you are overweight (vitamin D is stored in fat so not as much is available, over the age of 50 (vitamin D formation by the sun in your skin decreases as you age), or do not get much sun exposure. If you can't get your levels checked, you might want to consider taking a Vitamin D supplement of 400-1000 IU/day. Its inexpensive and worth it!

MONDAY, March 15 (HealthDay News) -- New research suggests that extra vitamin D could make a major difference in heart disease risk among people who have low levels of the nutrient.

Researchers from the Intermountain Medical Center Heart Institute in Murray, Utah, report in two new studies that vitamin D supplementation may reduce the risk of other chronic diseases, too.

"Vitamin D replacement therapy has long been associated with reducing the risk of fractures and diseases of the bone," study author Dr. J. Brent Muhlestein, director of cardiovascular research, said in a center news release. "But our findings show that vitamin D could have far greater implications in the treatment and reduction of cardiovascular disease and other chronic conditions than we previously thought."

The researchers found that patients who boosted their vitamin D levels to 43 nanograms per milliliter of blood or higher reduced their rates of diabetes, heart attack, heart failure, high blood pressure and heart disease. They were also less likely to die during the study period.

According to the researchers, a level of 30 nanograms per milliliter of vitamin D is considered normal.

"Although randomized trials would be useful and are coming, I feel there is enough information here for me to start treatment based on these findings," Muhlestein said, adding that increasing vitamin D intake by 1,000 to 5,000 international units a day may be a good idea in some cases.

ShopHealthy! My new iphone app

2010-03-11T11:26:00.000-08:00

I am very excited to launch my first iphone app ShopHealthy! which provides you with a comprehensive shopping guide including over 100 factoids outlining specific things that I look for in various food products, aisle by aisle food rankings of thousands of products allowing you to compare foods within specific categories, and information on choosing and storing fruits and vegetables. In addition, the app allows you to save your favorites so that you can build your own healthy shopping list. It's like having me walking down the grocery store aisle with you!
If you have an iphone or ipodtouch, check it out for only .99 cents!!

Dark Chocolate vs. Milk Chocolate

2008-12-16T11:48:00.000-08:00

Dark Chocolate Is More Filling Than Milk Chocolate And Lessens Cravings

ScienceDaily (2008-12-10) -- Dark chocolate is far more filling than milk chocolate, lessening our craving for sweet, salty and fatty foods, according to new research. In other words, eating dark chocolate may be an efficient way to keep your weight down over the holidays. ... > read full article

This is an interesting study and provides more evidence to support choosing a nice piece of dark chocolate instead of a regular candy bar next time you are craving something sweet. Just don't over do it - even though the subjects ate 15% less pizza after the dark chocolate does not mean that they did not eat too much overall!

happy holidays!

burn more calories over the holidays

2008-12-05T11:19:00.000-08:00

Here are five ways to burn an extra 50 calories -- which may not seem like much, but if you do them all you will burn 250 extra calories per day! That means 1/2 pound per week that you could lose or not gain! (values are for someone who weighs 155 pounds)

1. Do 10 minutes of low impact aerobics – try starting a tape and stopping after 10 minutes
2. Play with your dog for 15 minutes (Fido will be thrilled)
3. Bake for 20 minutes (just don’t eat everything that you bake which will cancel out the extra calories burned)
4. Do calisthenics for 12 minutes – I have hand weights by the TV and I do them during commercial brakes in addition to situps
5. Clean for 15 minutes – there is always something that can be cleaned in the house, right?

Just do anything you can to move more over the holidays so come January you haven’t gained five pounds!

new super bread

2008-12-05T10:57:00.000-08:00

Oroweat’s new Double Fiber Bread is tasty and packed with fiber – 6 grams per slice which is 24% of your daily requirement. Have a slice for breakfast and a slice or two for lunch and you’ll be getting 1/2 to 3/4 of your daily fiber needs! And even though they are only 70 calories, the slices are not the tiny ones – they are substantial so you won’t feel deprived. Bon appetit!

TRX - home fitness equipment

2008-12-04T22:51:00.000-08:00

My sister, a personal trainer, introduced me to this incredible piece of home exercise equipment which she swears has transformed her body. If you hate going to the gym you may want to consider this as it is literally a gym in a bag. The model she recommends is the TRX professional.

chocolite goodness

2008-12-04T22:46:00.000-08:00

Anyone who knows me knows that I love chocolate. To me, a life without chocolate is not worth living (ok that’s a bit dramatic but partly true). So I’m always on the lookout for tasty lower calorie/sugar chocolate options as sometimes you need 2 pieces and at 70 calories plus per piece that adds up quickly. So I’m happy to introduce you to Chocolite products. At 30 calories each (2 per package) for flavors like chocolate crispy caramel and chocolate pecan cluster, this is a great option to satisfy that post meal sweet tooth guilt-free. Check them out at http://www.chocolitebars.com/ and let me know what you think!

metabolism boosters

2008-12-03T23:24:00.000-08:00

Here are a few ways to boost your metabolism to burn 25-50 more calories per day. This may not seem like much but it really adds up over time.
-chili peppers: They can boost calorie burning, so add tabasco sauce or chili peppers to recipes like chili or soups.
-cold water: Your body burns calories heating it up (you can burn up to 100 calories for 2 liters water); and being dehydrated slows metabolism.
-green tea: Three cups per day increases fat loss, and total calories burned per day.
-coffee is ok: Caffeine does increase metabolism slightly and can really improve workouts, helping you work harder and burn more calories (just don’t add tons of sugar and milk – this will cancel out any calorie burning increase).
-build muscle: Each pound of muscle burns an extra 35-50 calories per day. So hit those weights at home or at the gym at least 2 times per week, and make sure you eat plenty of lean protein.
-interval train: You can burn up to 1.5 times the calories in the same amount of time by alternating high intensity spurts (1 min) and lower intensity recovery periods (1-2 min), during a 20-30 minute workout.

super salmon salad

2008-12-02T10:45:00.000-08:00

I’m always inventing quick and easy and tasty things to eat. Here is my latest favorite -

1 bag fresh spinach (dark green leafy veggies are the best)
1 can starkist pink salmon
1-2 tbsp. gorgonzola cheese (a little goes a long way)

My dressing:
1 heaping tbsp plain yogurt
1 tbsp dijon mustard
1/4 cup balsalmic vinegar

Mix dressing and put all 3 in a large tupperware container and shake so that its mixed well and each bite has lots of flavor. Enjoy, I know I do!!

great breakfast product

2008-12-02T10:41:00.000-08:00

I always give my patients ideas on products that I love, so I thought why not share them with readers too! My new favorite breakfast product is Thomas’ Light English Muffin. At 100 calories and a whopping 8 grams of fiber, it only counts as one slice of bread in the exchange system I use and tastes terrific. Top with an egg or slice of melted lowfat cheese and you are good to go!

about my book

2008-11-29T10:21:00.000-08:00

I get lots of emails asking me about the approach that I take towards weight loss in my new book, The No Time to Lose Diet. So, I thought I would include a brief summary here. First of all, my approach encompasses all aspects of weight loss; nutrition, behavior and exercise. Without addressing all three, long term success is difficult. From a nutrition standpoint, my approach is based on low-fat, protein based meals and snacks every four hours or so. With regards to carbohydrates, I developed a carbohydrate calculator formula to help you figure out the right amount of carbohydrates for you. Using these principles, I outline time-efficient strategies for cooking, eating out, exercising and more. In addition, I use inspiring stories of real life patients that have succeeded. You will probably be able to identify with at least one of the patients in the book! For more information read this review at www.3fatchicks.com. They did a really nice job describing my approach.

post-thanksgiving diet

2008-11-29T10:08:00.000-08:00

Day 1:

Breakfast = 1 cup Fage 0% greek yogurt or plain non-fat yogurt + 1/2 cup fiber one cereal
Snack = 100 calorie almond pack, 1 small apple
Lunch = Large chicken salad with dressing on side or use rice vinegar for dressing (2 cups romaine lettuce, 3-4 ounces chicken, 1/2 cup cherry tomatoes, 2 tbsp goat cheese)
Snack = Dr. Melina Protein bar
Dinner = 5 ounces fish (season and pan friend with pam), 2 cups veggies (steamed, microwaved with minimal water) topped with 1-2 tbsp. fresh grated parmesan
Dessert = cocoa via chocolate almond crisp bar
Walk 30 minutes. Do arm and stomach exercises for 5-10 minutes

Day 2:

Breakfast – egg white omelette (4 egg whites, 1/2 cup spinach, top with 2 tbsp. parmesan) 1/2 grapefruit
Snack – 1 cup plain non-fat yogurt (add cinnamon and splenda for taste if you like)
Lunch – 2 turkey/hummus roll ups: 2 low carb tortillas (50 cals each), 3 ounces turkey (1-2 ounces per roll up), 1 tbsp hummus per roll up, 1 leaf romaine (optional), 7-14 baby carrots
Snack – Dr. Melina protein bar (this is the most filling afternoon snack but if you prefer not to have bars, you can have string cheese and fruit here)
Dinner – Easy Chicken & Vegetable soup: Take a can of Progresso light soup (I love the southwest style), add 3-4 ounces precooked chicken and heat in microwave. 1/2 cup sugar free/fat free pudding for dessert.

Walk 30 minutes. Do leg and stomach exercise 5-10 minutes.

If you really overdid it last week, repeat for 2 more days.

water and weight loss

2008-11-10T08:30:00.000-08:00

You know you should drink more water but does it really make a difference? In short, yes. In an abstract present at last month’s obesity meeting in Phoenix, researchers compared 2 groups; one was instructed to drink 2 cups of water before each meal and the other was not. After 6 months, the water drinkers lost double the amount of weight and tended to lose weight more quickly, which can be psychologically encouraging, especially in the early stages of a diet. So hit the water cooler before heading to lunch and dinner and you’ll be dropping pounds in no time.

music and exercise

2008-10-22T10:32:00.000-07:00

Can a good song really boost your workout? You betcha, especially if it’s medium tempo music (not punk rock, not elevator music). A study in the July issue of the International Journal of Sports Medicine showed that medium tempo music (compared to fast tempo music or no music) signficantly boosted motivation during a walking workout at 70% maximum heart rate. So load up your iPod, strap on your pedometer, and hit the road!

optimizing metabolism

2008-08-12T07:33:00.000-07:00

Metabolism 101
Human metabolism is made up of all energy creating and energy consuming reactions in the body. When most of us discuss metabolism, however, we are referring to calories (as a measurement of energy) burned each day. Some people are convinced that they have a ‘fast’ metabolism (these are the folks you envy who can devour huge portions of pasta and dessert without ever gaining an ounce), while others are convinced that they have a ‘slow’ metabolism (these are generally the people who insist that they gain weight just looking at a piece of cheesecake). Is there really a dramatic difference between the two? Probably not. But there is a difference, and you may be able to improve your metabolism by making a few simple changes.
Total metabolic rate (TMR), which represents your total daily caloric needs, is made up of three major components: resting metabolic rate, thermic effect of activity, and thermic effect of feeding. Resting metabolic rate (RMR) accounts for the greatest share of TMR, approximately 60-75%, and includes the energy used to keep all your major organs running. Genetics plays a small role in RMR (about 10%), but most of the variability in RMR is dependent on three factors: age, sex, and fat-free mass (muscle, bone, water). While you can’t control your age or sex, you can control your fat free mass. Beginning at age 30 or so, RMR drops by about 3% per decade, mainly due to a drop in muscle mass. But this drop in muscle is partially preventable with strength training, which is why it is one of the most important things that you can to do increase, or at least limit the decrease, in metabolism.
The second component of TMR is the thermic effect of activity, which accounts for approximately 15-30% of your total daily caloric expenditure. The thermic effect of activity includes both exercise related activity like going for a run or lifting weights and non-exercise activity like working, leisure activities and even fidgeting. When it comes to exercise, how long you workout is not the only factor to consider. Studies show that more intense exercise can produce a greater temporary increase in metabolism which lasts longer. So to maximize metabolism, try exercising both longer and harder on a regular basis.
Non-exercise activity thermogenesis, also know as NEAT, may play an even greater role in the thermic effect of activity. Research by Dr. James Levine at the Mayo clinic shows that NEAT can burn 350 to 1000 extra calories per day. But in the average person, NEAT has dropped 100-200 calories per day due to the mechanization of our society which require us to be much less physical on a daily basis. So it is critical to add back in activity, both at work and at home, whenever possible to maximize metabolism.
The final component of TMR is the thermic effect of feeding (TEF) which represents the calories burned during the digestion and absorption of food. TEF accounts for only about 10% of TMR but it is another area in which you have some control. Studies show that protein has a slightly higher thermic effect than fat or carbohydrates so basing your diet around lean protein may help boost metabolism slightly. In addition, irregular eating patterns can decrease the thermic effect of feeding so if you want to maximize metabolism, try eating every 4 hours or so.
I know it may seem like your genes are working against you in the metabolism department, but as you can see, you actually have a lot more control than you realize.

skinny on supplements

2008-08-05T11:36:00.000-07:00

Here are my recommendations for the three basic supplements that are the foundation of a healthy lifestyle:

Basic Multivitamin – Taking a daily multivitamin does not replace a healthy diet, but studies show that it may play a role in chronic disease prevention. What if you eat a balanced diet? Our soil quality has deteriorated significantly in the past 50 years, so you may not get every nutrient that you need from your diet alone. Plus, most Americans don’t even come close to eating the recommended 5-9 servings of fruits and vegetables per day. So think of a daily multivitamin as an insurance policy for good health. The FDA does not regulate the supplement industry, so stick with a nationally recognized brand and don’t pay extra for “special” formulations as most are just marketing gimmicks. If you’re interested in seeing how different vitamins measure up, visit www.consumerlab.com, an independent supplement testing website.
Vitamin D – In recent years, our understanding of the importance of Vitamin D in disease prevention has increased considerably. Vitamin D is essential for calcium absorption, so it is important for strong, healthy bones, and recent research suggests that Vitamin D may reduce the incidence of cancers including breast, colon and lung. Deficiencies may also play a role in diseases such as multiple sclerosis and certain types of arthritis. Current recommendations range by age as the formation of Vitamin D in the skin during sun exposure decreases with age. The Institute of Medicine, part of the National Academy of Science, recommends a daily intake of 200 IU until the age of 50, 400 IU from 51-70 and 600 IU for ages 71 and older. There are not many foods that naturally contain Vitamin D and since sun exposure is often limited due to the risk of skin cancer, a supplement is probably the best way to go to ensure that you get enough each day. The recommended daily intake of calcium for adult men and women (ages 19-50) is 1000mg and 1200mg per day after the age of 50. Calcium is more easily obtained from food, so try to get at least half of your daily calcium from your diet, but you are probably best off taking a calcium + vitamin D supplement to ensure that you reach your target daily dose for each important nutrient.
Omega 3 Fatty Acids (EPA/DHA) – Unless you eat a variety of fish on a frequent basis, I suggest taking an omega 3 fatty acid capsule. Studies suggest that EPA and DHA may decrease your risk of heart disease, dementia, joint pain, and age-related macular degeneration, the leading cause of blindness in older Americans. For people who already have heart disease, the American Heart Association recommends taking 1000mg of fish oil per day. Flaxseed oil capsules, which contain the omega 3 fatty acid ALA, have not been found to have the same health benefits and should not be substituted for fish oil capsules.

While this list is not comprehensive, and specific needs may vary, the three supplements discussed above are a good starting point for almost every one at any age for optimal health – and think of how much more room you’ll have in your medicine cabinet now!

sleep and weight loss

2008-07-09T11:43:00.000-07:00

Research suggests sleep may be more important than you realize when it comes to your weight.

Several studies from the April issue of Sleep journal suggests that our poor sleeping habits could be an important part of our expanding waistlines. Americans are sleeping one and a half to two hours less, per night, than 40 years ago. Almost one third of Americans report sleeping less than six hours per night. Studies suggest that people who sleep only five to six hours per night gain almost twice as much weight over a six year period as people who sleep seven to eight hours per night. But don’t think that even more sleep is better – those who slept nine to ten hours gained almost as much weight as those who slept five to six hours. So, if you’re struggling to lose weight, you may want to start making some changes in the bedroom in addition to the kitchen. Try to improve sleeping habits by going to bed at about the same time every night, limiting caffeine intake after 3pm, and limiting computer time before bed (the lights from the computer can affect sleep patterns). And if nothing helps, talk to your doctor about other options.

protein pretzel-icious

2008-07-07T11:39:00.000-07:00

Regular pretzels are basically just white flour with salt. With 10 grams of soy protein per serving, Better Balance Golden Butter Twists Pretzels go far beyond the average salty twisted snacks! One serving (note: there are 1.5 servings per container) has 110 calories, 2 grams of fiber, and like I said, 10 grams of soy protein (entire bag has 165 calories, 3 grams of fiber and 15 grams of protein). The combination of fiber and protein makes this a super satisfying and delicious snack. Check them out at www.kaysnaturals.com and let me know what you think!

limit variety = lose weight

2008-02-20T17:13:00.000-08:00

I still see patients a couple of days each week, and doing so really helps me understand why some people are successful and others are not. One of the things that I think helps, especially initially, is limiting variety to some extent. Research actually proves that if you eat the same thing for each course at a meal you will eat less than if you have something different at each course. I think this can be applied to both individual meals and an overall diet plan. I find that people who get into a routine, not necessarily eating the same thing every day but the same type of things, do much better losing weight and keeping it off. I think it goes to my fundamental point of having a plan and some structure – not just letting meals happen. So try to find some things that you really love for meals and snacks and rotate through them every week. When you get bored, change things up but maintain the structure. I find that I tend to rotate through meals and snacks every couple weeks but I stick with the same types of foods. It makes shopping, planning, and even eating out easier as you know what works best for you. And you can always spice things up with low-fat sauces and spices to keep things interesting.

tools for weight loss

2008-01-05T09:15:00.000-08:00

Having the right tools for weight loss is an important key for success. Here are five things that I recommend.

1. Food scale – use this for a week or two to get familiar serving sizes again – especially if you are eating higher fat meats or cheese.

2. Measuring cups – again, to learn portion sizes. I actually keep a measuring cup in my cereal box for easy access.

3. Food journal – record what you eat until you are losing consistently and if you hit a plateau start tracking again. You will be surprised at how much you can learn about your eating habits, what works and what doesn’t with this tool.

4. Home scale – don’t use it more than once a week at the same time preferably without clothes. Weighing yourself more often will drive you crazy!

5. Pedometer (step counter) – this is a great tool for tracking how much you move during the day. Challenge yourself to increase daily steps by 500 per week up to 10,000.

As always, I love to hear your tips, ideas and success stories for weight loss!