New Year's Resolution

Most of you probably already know that obesity can cut your life short. But some people seem to take the attitude that life is short and uncertain anyway. I've heard people say "Why should I bother to make lifestyle changes that could add a few years to my life when I could be run over by a car tomorrow?"

The answer is simple! It's not just how long you live, it's how well you live. It's all about living a long AND healthy life!

A recent study by scientists at Harvard and Brigham and Women's Hospital in Boston (Sun et al, British Medical Journal, 330: b3796, 2009) addressed this issue very clearly. They followed 17,065 women who had enrolled in the Nurses Health Study in 1976 and had subsequently reached age of 70 and asked how obesity affected their health at age 70.

They were not just looking at survival. They were looking at healthy survival. They defined healthy survivors as those women who were free of chronic diseases (heart disease, diabetes, hypertension, for example) and had no cognitive, physical or mental limitations.

The results were clear cut. Women who were at ideal weight at age 18, but had gained 22 pounds or more by middle age, were 59% less likely to enjoy good health at age 70 than the women who had maintained ideal weight through middle age.
The effect of body weight on healthy survival was even more dramatic for those women who were already overweight at age 18 and gained 22 pounds or more by middle age. Their probability of enjoying good health at age 70 was 79% less than women who had maintained ideal weight through middle age.
And just in case there are guys reading this Health Tip who think this doesn't apply to you, there is a study showing that healthy survival in men is also dramatically decreased by obesity (JAMA, 296:2343-2350, 2006).
So while lifestyle changes are never easy, they are definitely worth the effort. It really is not just about how long you live, it's about how well you live.

When making your New Year's Resolution, commit yourself to making 1-2 positive healthy lifestyle changes per month.  In a year's time you will have made 12-24 positive changes.  It becomes habit and your chances of succeeding are tremendous!

To your health!!

Mary Beth Potrykus
www.mamabearproductions.net

Thank you Dr. Stephen Chaney for providing this information. 

Chemical Calories; What are they and how to avoid them.

Chemical calories are a way to quantify and grade the many fattening chemicals that are in the foods we eat.  Foods are high in chemical calories if they are exposed to certain pesticides, environmental toxins, and synthetic chemicals.  Most food we eat is sprayed with all kinds of highly toxic pesticides designed to kill insects, fungus, bacteria, and weeds.  After food is harvested, it may be sprayed again to prevent spoilage in storage.  And before it's packaged, it may be treated again.   That's 3 times it is exposed to toxins!  It is estimated that nearly two-thirds of foods we eat have some detectable amount of deliberately added pesticide or chemicals.  In addition to grown food, much of the livestock we eat has been exposed to potentially fattening chemicals - chemicals designed to enhance weight gain in animals or have a weight gain effect as a side effect.  These synthetic chemicals are used by farmers to force weight gain in animals, by altering the animal's metabolism.  We eat this meat and we eat these fattening chemicals along with it!

These chemicals seriously compromise our metabolism.  They can damage the appetite 'switch' so that we eat more food than we need.  They can also reduce the amount of food the body needs, by damaging our ability to burn off food, thereby making the food that we eat go further.  But the most important way these chemicals function is by seemingly preventing the body from burning up existing fat stores. This dooms us to become fatter as long as we keep exposing our bodies to these chemicals.

According to Dr. Baillie-Hamilton, eating organic foods will help detoxify the body by reducing the amount of chemicals you ingest.  By eating organically, you stop the cycle so your body can focus energy on removing those toxins.  Chemicals limit the amount of nutrients being absorbed.

Click here and view a video on the subject.

What can you do?

Go here and see what you can do to detoxify and get rid of the chemical calories.

Mary Beth Potrykus
Mama Bear Productions
http://www.mamabearproductions.net/

Does your doctor take supplements?

Have you ever asked your doctor that question?  Many people believe doctors don't take supplements/vitamins. 

In fact it is true that doctors take supplements as illustrated in a recent study of 900 specialist--300 cardiologists, 300 dermatologists and 300 orthopedists (A. Dickinson et al, 10.1186/1475-2891-10-20).

When asked if they used dietary supplements occasionally, 75% of dermatologists, 73% of orthopedists and 57% of cardiologists said yes.

When asked whether they used supplements regularly, the percentages were 59% for dermatologists, 50% for orthopedists, and 37% for cardiologists - percentages that are not significantly different from the general population. 

• Multivitamins were the  most frequently used supplements.
• Omega-3 fatty acids were the next most used.
• Over 20% of the physicians in each specialty used herbal supplements, with green tea extract being the most frequently used.
• Finally, Vitamin C, Calcium and Glucosamine/chondroitin supplements rounded out the top 6.

And the physicians surveyed were not just using the products themselves - they were recommending them to their patients.

-Multivitamins:  75% of orthopedists, 55% of cardiologists and 69% dermatologists and they agreed "It is a good idea for patients to take multivitamins."

-69% of cardiologists agreed "Adults with a family history of heart disease should consider taking dietary supplements containing omega-3 fatty acids/fish oil."

-93% of orthopedists agreed "Adults with a family history of osteoporosis or poor bone health should consider taking a calcium dietary supplement."

Most of the physicians in the study indicated that their nutrition training was inadequate and they had not received any training on the subject of dietary supplements.

So if you are using, or considering using, dietary supplements,  you are in good company.

Mary Beth Potrykus
http://www.mamabearproductions.net/
marybeth@mamabearproductions.net

*Thank you to Dr. Stephen Chaney for providing this valuable information.

Get The Facts on Food Labels cont.

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.  Fresh fruits and vegetables (ideally organic) are best and cost less than frozen and canned vegetables. 
• Remember to aim high for % DV of these nutrients.

Additional Nutrients

• Carbohydrates --There are three types of carbs:  sugars, starches and fiber.  Select whole grain breads, cereals, rice and pasta plus fruits and vegetables (complex carbs=good carbs).
• Sugars--Simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose), or come from refined sources such as table sugar (sucrose) or corn syrup.  You can find natural sugars at many stores (ie Sugar in the Raw, Blue Agave, Stevia, organic sugar).

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label.  Ingredients are listed in descending order by weight.  Those in the largest amounts are listed first.  Effective January 2006, manufacturers are required to clearly state if food products contain any ingredients that contain protein derived from the eight major allergenic foods.  These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. 

What Health Claims on Food Labels Really Mean

FDA has strict guidelines on how certain food label terms can be used.  Some of the most common claims seen on food packages:

• Low calorie--Less than 40 calories per serving
• Low cholesterol --Less than 2 mg of cholesterol and 2 gm or less of saturated fat per serving.
• Reduced--25% less of the specified nutrient or calories than the usual products.
• Good source of--Provides at least 10% of the DV of a particular vitamin or nutrient per serving.
• Calorie free--Less than 5 calories per serving.
• Fat free/sugar free - Less than 1/2 gram of fat or sugar per serving.
• High in--Provides 20% or more of the Daily Value of a specified nutrient per serving.
• High fiber 5 or more grams of fiber per serving.

FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases.  For example, health claims may highlight the link between calcium and osteoporosis, fiber and calcium, heart disease and fat or high blood pressure and sodium.

For a Personal Confidential Nutrition Consultation, call Mary Beth at 810-813-3308.  The first consultation is at no charge.

Mary Beth Potrykus
www.mamabearproductions.net
Keeping Health in Focus

Get the Facts on Food Labels

When you shop do you compare labels?  Are some of the nutrition facts a bit confusing?  Here is some "food for thought".  OK I may not be real funny but laughter is always good. :)

Shop Smart - Get the Facts on Food Labels

Become a smart shopper by reading food labels to find out more about the foods you eat.  The Nutrition Facts panel found on most food labels will help you:

• Find out which foods are good sources of fiber, calcium, iron and vitamin C
• Compare similar foods to find out which one is lower in fat an calories
• search for low-sodium foods
• look for foods that are low in saturated fat and trans fats (polyunsaturated fats and monounsaturated fats are GOOD)

A Quick Guide to reading the Nutrition Facts Label

Remember to check your portion size to the serving size listed on the label.  If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check out the Total Calories and Fat

Find out how many calories are in a single serving and the number of calories from fat.  It's smart to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day.  A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.
• Remember:  percent DV are the entire day--not just for one meal or snack.
• You may need more or less than 2,000 calories per day.  For some nutrients you may need more or less than 100% DV.

The High and Low of Daily Values

• 5% or less is low--try to aim low in total fat, saturated fat, cholesterol, and sodium
• 20% or more is high--try to aim high in vitamins, minerals and fiber

Limit Fat, Cholesterol and Sodium

Eating less of these nutrients may help reduce your risk for heart disease, high blood pressure, and cancer.

• Total fat includes saturated, polyunsaturated and monounsaturated fat.  Limit to 100% DV or less per day.  (remember poly and mono are good fats)
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• Sodium--high levels can add up to high blood pressure.
• Remember to aim low for % DV of these nutrients.

There is more.  So watch for The rest of the story tomorrow.

Mary Beth Potrykus
www.mamabearproductions.net