January 22, 2008 by admin.

Okay, it’s a new year, a clean slate.  Let’s get with it.  Let’s make those New Year Resolutions happen.  The #1 resolution people always make is to lose weight.  Didn’t you make that resolution last year?  And the results?

Your goal of losing weight is a good one.  It’s the way you’ve tried to achieve your goal in the past that’s the problem.  I’ll bet you picked out the most “in” diet and figured if those people touting the diet were successful, why sholdn’t it work for you.  The reason “they” were successful was that they were approaching weight loss in a way that was comfortable for their personality type.  What if your personality type is different from theirs?  With 16 possible types based on the world-renowned Myers-Briggs Type Indicator, you may not be the same type as those successful losers. 

What you need is to learn what works for your type.  When you’ve found that out, you’ll realize that the right approach for you is NOT going on a diet but learning healthy new lifestyle habits to last you forever.

If you’re curious what your personality type is, visit www.advantagediets.com and read about type.  Then consider getting the book “Is Your Personality Type Making You Fat?”  It may be all you need to finally be on your way to fulfilling that New Year’s Resolution after all.

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January 21, 2008 by admin.

2008 stands to be an exciting year for new food trends.  I believe that people are going to begin to appreciate that what they eat can be very much related to how healthy and well they feel.  In the past we were told what we were having to give up for the food to be considered healthy.  For example, what does a label with the words, “low fat”, mean to you?  Many view it as telling them eating fat is a no-no, that it’s bad for you.  Yet, not all fats are created equal.  The monounsaturated fat that you find in olive oil, for example, is a very healthy fat and good for you. 

The problem with foods that tout what they’re missing is it sets up a “deprivation mentality”.  Compare that to foods that tell you how good they are for you.  Food manufacturers are beginning to realize that we don’t want to sacrifice to be healthy.  So, in 2008 watch for more products that tell you why they are good for you.  Foods will be marketed in regards to their “functional” properties.  Take for example Activia Yogurt.  It states on the label that it “Helps naturally regulate your digestive system.”  Then there is Cheerios telling us we can lower our cholesterol by eating the cereal.

People are more apt to gravitate towards foods that have a positive implication for eating them rather than being told what they’ll be missing if they eat them.  Unfortunately, with that thinking, food manufacturers are probably going to add nutrients to foods just so they can tout them as beneficial for one reason or another.  Yet, if there is enough of an added ingredient to provide some decent level of beneficial results, especially with an ingredient that people often don’t get enough of, then maybe there is a place for those foods.  Take Total cereal, for example.  General Mills fortifies the cereal with a day’s allowance for many vitamins and minerals.  My suggestion to you is to be sure that the food being “enriched” is a healthy food to begin with.  Taking candy and adding vitamins to it is not the same as taking a high-fiber cereal, which starts out as a healthy option, and adding vitamins and minerals to be sure you’re getting your day’s allowance for these nutrients.

“Organic” and “locally grown” foods are going to occupy much more shelf-space than before.  As we become a more conscious nation of the effect we have on the world around us, we’ll appreciate that eating locally grown foods saves on gasoline to transport it, along with the emissions put out by transporting foods long distances.  We’ll become a society of “localvores.” “Organically grown” foods will become more attractive as fear grips our nation regarding the safety of the food we eat.  A couple of more mad-cow outbreaks or avian bird flu and people will only trust the food they grow themselves or locally grown where they may even know the growers.

I believe people are going to gravitate more to cooking their own meals so they know better what they’re eating.  With that thought in mind, we’ll probably see more foods cut up and ready for us to assemble.  We already have quite a plethora of cut up vegetables and fruits, along with cooked chicken  and meat strips.  The average person will no longer see him- or herself as a cook but an assembler.  No matter what you call yourself, cooking will save you money and make you feel more confidant in the foods you choose to eat.  Food manufacturers will help out by providing more ready-to-cook foods to make you feel you had a hand in the making of dinner.  It reminds me of the Betty Crocker story where the company decided that they’d put all the necessary ingredients in their cake mix, only requiring the cook to add water.  It wasn’t well received because women believed that it wasn’t “homemade” without their adding the eggs and oil.  So take heed, foods manufacturers, leave a little something for the cook to add so some pride can be taken with the cooking process.

I’m looking forward to people being more confident in their food choices.  With food manufacturers touting health benefits (in most cases, health benefits sanctioned by the FDA), consumers should move toward healthier foods naturally rather than viewed in terms of what they’re giving up.  Keep it local and you can feel you have more control over what you eat.

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December 10, 2007 by admin.

I read an article in the December 2007 issue of Wired magazine called “Getting a Grip”.  It was about the attempts scientists are making to create robots that can simulate human movement and activity.  But these are special robots.  They don’t just do repetitive movements such as you would see in a factory.  We’re talking here about robots that can respond to their environment.  When asked to retrieve an object, it will be programmed to such an extent that it not only recognizes what object has been requested of it to retrieve, but also have the ability to lift and hold the object as we would with our hands.  It will actually have to “think” and, as a child, through trial and error, learn what works and what doesn’t work.

So, y0u may be wondering what this has to do with kids.  As Gregory Mone shared in his article “Babies don’t just wander around alone, picking up strange objects and trying to figure out how they move…. Babies rely heavily on others to show them what to handle and how to handle it.”  It’s that dependency that eventually turns into independence.  Why are parents expecting their children to eat a healthy diet and exercise regularly if they, the parents, don’t act as good role models?  Nine times out of ten, if you see an overweight child, one or both of his or her parents are overweight.

Modeling is where parents set a good example for their children to follow.  One of the first places that should take place is at the kitchen table.  Family meals where healthy food choices are served shows children what their parents think are good for them.  It’s not a matter of forcing a child to eat all the food on his plate.  It’s a time for a child to see how much his or her parents serve themselves, whether they eat their meal at a relaxed and slow-pace, if they’re willing to leave something on the plate when they have reached that satisfied level, and so on.  Children are very good at doing what others do.  You know, ”monkey see, monkey do.”  Take advantage of that characteristic and all of you will be the healthier for it.

The same approach is being used by scientists to train their robots.  They give the robot a task to accomplish, first showing it how the task should be done.  The robot continues to do the task until it is done successfully.  It now knows what works and what doesn’t.   Think about teaching your children what it means to live healthfully as you would teach a robot.  Give them something to emulate.

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June 1, 2007 by admin.

If having blueberries, grapes, cocoa and tea helps me improve my memory, count me in. 

Researcher, Henriette van Praag, and her colleagues at the Salk Institute found that these foods contain a compound called epicatechin, a type of flavonol.  Eating a healthy amount of these along with exercise could possibly reduce the effects of such diseaeses as Alzheimer’s or other cognitive disorders related to aging.

Considering that flavonols also improve cardiovascular function and increase blood flow to the brain, it’s a no-brainer to eat them.  With blueberries soon to be available for the summer and grapes already in the markets, have a handful a day.  Make a pot of tea, put it in a thermos so it’s available to you throughout the day.  And treat yourself to an ounce of dark chocolate for dessert at dinner and you may be able to be as sharp in 25 years as you are today.

It wouldn’t hurt to do a crossword puzzle or try sudoku.  Anything that you do that keeps your brain challenged will keep it more youthful.  It’s no different than with exercise.  The old saying that goes, “use it or lose it” is very true here.

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June 1, 2007 by admin.

It seems that a lot of people are confused about fat and I’d like to set the story straight.  Fat has gotten a bad reputation, especially because people assume that when you eat fat, you get fat.  Okay, if you eat a lot of fat you will get fat.  But then you can eat a lot of protein and a lot of carbohydrates and get fat.

We need some fat in our diet, especially since fat contains nutrients our bodies can’t make.  Let’s not get technical about fatty acids and double bonds and all the chemistry involved.  Most people don’t think in terms of the “chemistry” they’re eating.  They just want to know what’s healthy and tastes good.

I’m sure you’ve probably heard of all the names associated with fat.  There’s saturated fat, unsaturated fat, trans fats, polyunsaturated fat, and monounsaturated fat.  There has been a lot of coverage of trans fat in the news so that most people are pretty aware of the fact that it’s not a good fat to eat.  That’s why food manufacturers are now getting the trans fat out of their products. 

Saturated fat has also gotten a lot of press.  Try to stay away from it, as well.  That means avoiding real fatty meats and tropical oils.  Saturated fat is easy to recognize because it’s solid at room temperature.  Now imagine putting some saturated fat down your sink drain.  Too much of it and it’s going to plug up the works.  Same with your body.

It seems that the unsaturated fats are the ones confusing consumers.  Polyunsaturated fat and monounsaturated fat are good fats and not to be eliminated from your daily intake.  So don’t shy away from canola oil, olive oil, corn oil, and safflower oil.  Just don’t guzzle them from the bottle since they are high in calories. 

A food label will tell you a lot about the fat in the food.  Some manufacturers not only include the amount of Saturated and Unsaturated Fats, but they’re also good about telling you about the amounts of polyunsaturated and monounsaturated fats.  Not that the specific grams will make much of a difference to you, but it does help in letting you know what types of fat are in a food.

Most people don’t appreciate the fact that almost all fats contain both saturated and unsaturated fat.  It’s just some, like meat fat, have a high amount of saturated fat, as compared to olive oil, which is high in unsaturated fat.

Keep these letters in mind as you choose your foods:
S - Subtract the Saturated Fat
T - Trounce the Trans fat
P - Push for more Polyunsaturated Fat
M - Maximize the Monounsaturated Fat

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April 16, 2007 by admin.

Of the following foods, which are the ones you eat regularly?

Beans
Berries
Cruciferous vegetables (broccoli, Brussel sprouts, cauliflower)
Dark leafy green vegetables
Flaxseed
Garlic
Grapes and grape juice
Green tea
Soy
Tomatoes
Whole grains

If you said “most of them”, good for you.  But if you said “not often” and that, instead, you look for protection in a bottle of supplements, I’d recommend you rethink that approach and turn to food for your health’s sake.  Even though there are particular phytochemicals (plant chemicals) in each of these foods that research has found to be healthful, having them isolated and put in a bottle may not be the answer.  There is so much chemistry going on in the foods we eat and it’s the interaction of those chemicals that give us the health protection.  Taking just one or two of these chemicals out of foods and putting them in a pill may mean you’re missing out on the best part of the foods they’re found in.

Whenever possible, eat your nutrients rather than popping a pill.  There are some instances, such as fish oil pills, that if you’re not a fish eater, might make sense.  That also goes for calcium.  Not that you couldn’t get, say, 1200 mg of calcium by drinking 3 glasses of milk a day, along with eating dark leafy greens.  Yet, most people don’t.  So, in that case, taking a calcium supplement might make sense.

Remember, we eat not to just fill the belly.  We’re fueling a very sophisticated piece of machinery.

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April 2, 2007 by admin.

Your first response might be to say “yes” just because one would think that if you’ve been burning up calories through exercise, your body’s reaction is to demand food to replace what was burned off.  I challenge you to test the premise.  Try some intense exercise and see just how tempted you are to eat something right after you finish exercising.  If you’re not, then see when you actually start to experience hunger pangs.

Take me up on the challenge and let me know (email me at dtlinfo@advantagediets.com) just how hungry you truly are right after you’ve finished exercising.

You might want to try “Drawing the Line on Calories, Carbs, and Fat” (visit www.advantagediets.com) to keep track of how many calories you’re burning up with exercise.  Then see if, when you do eat, you eat as many calories as you burned.  Do keep in mind that your body is still burning calories long after your exercise session is over.  So if you burned 200 calories with exercise, over the next two hours, you might have burned another 50-100 calories while your body returns to its relaxed state.

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April 2, 2007 by admin.

If you don’t know about omega-3 fatty acids, you should.  We need them for the health of our hearts.  One of the richest sources of these fatty acids is fish and fish oil supplements, along with flaxseed, canola oil, soy and wheat germ. 

When you start shopping for supplements, you may feel a little overwhelmed.  That’s because there are various fatty acids in supplements you need to be aware of.  In fish and fish oil, you’ll find DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid).  These two fatty acids are important for cell membranes and your immune and nervous systems.  Get enough of them and you can lower your risk for heart disease.

Yet, there is another omega-3 fatty acid that hasn’t gotten as much attention.  That’s alpha-linolenic acid (ALA), which comes from such plant sources as walnuts, flaxseed, canola oil, soy and wheat germ.  Because our bodies can’t make ALA, you need to get it from your diet or through a supplement, such as flaxseed oil capsules.  Just a little over one tablespoon of canola oil a day would give you an adequate amount of ALA.

There are many fortified foods with these omega-3 acids and expect to see more in the future.  Some eggs are fortified, along with other products such as pasta.  Daily recommendations for EPA and DHA combined range from about 500 to 1,800 mg per day.  For ALA, authorities suggest we aim for 1,300 to 3,000 mgs.  Don’t forget that omega-3 fortified foods contribute to your totals for the day.

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March 23, 2007 by admin.

The makers of Splenda and Equal will be duking it out in court in about a month.  Equal has lost a lot of market share to Splenda.  The makers of Equal believe that Splenda should not be advertising that it “tastes like sugar because it’s made from sugar.”  Because of the way it is made, Splenda is an artificial sweetener.  It may start out as sugar but once the chemists have worked on it, it no longer is sugar.  It is no longer something you find in nature.

It may not only be Splenda’s advertising that has garnered it more of the market share.  It could be that while Equal is 200 times as sweet as table sugar, Splenda is 600 times sweeter than table sugar.  Is this a testament to the American sweet tooth?

I think artificial sweetners have their place in one’s effort to lose weight.  In order to achieve the level of sweetness that Splenda gives to a food, one would have to add many, many calories of sugar.  What bothers me more than Splenda’s advertising tagline are their television commercials.  Not only do we see adults sprinkling Splenda on fruits, drinks and other foods, but they show smiling children enjoying Splenda, as well.  We would be doing more of a service to our children by teaching them from an early age that fruits, even dried fruits, should be enough sweetness to satisfy a “sweet tooth”.  Once we start introducing sugar-laden foods, we’ve started them on a road to needing more and eventually having to resort to artificial sweeteners in order to lose the weight they’ll probably gain.

People who used to eat high-fat diets and eventually scaled-back on their intake of fat, now find that anything with a lot of fat in it isn’t pleasing to the taste.  If we can learn to eat less fat, why not less sugar?  I know that we naturally tend toward sugar; otherwise, we would not have been given taste buds dedicated to recognizing sweet flavors.  But a lot of what we eat is learned.  Cavemen probably loved eating fruits and berries, appreciating their sweet flavor and never asked for something sweeter.  Maybe we need to return back to our roots.

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March 9, 2007 by admin.

I recently heard about another aspect to fitness.  While I suggest to my clients that they should pay attention to aerobic exercise to build stamina and heart strength, resistance exercises to build muscle, and flexibility exercises to, what else, build flexibility (and, in turn, decrease risk of falling), this new aspect is called functional fitness.  It’s mimicking activities of daily life to make particular movements stronger and more efficient.

Think of functional fitness in terms of improving balance and strengthening your core muscles (those in the abdomen).  One exercise would be to stand on a balance board and do bicep curls with dumbbells.  If you don’t feel steady, best to get someone to do it with you and act as spotter.  Instead of doing bicep curls, try standing on one foot and looking up at the ceiling.

Strengthening your core muscles is a good idea because you need those muscles to do everyday activities such as carrying groceries from the car to the house.  If your core is weak, you’ll be depending upon your back muscles, which isn’t a good idea.  Think about housework or picking up a child.  Almost everything you do should be using strong core muscles.  Even just sitting.  Right now you’re probably slouching in your chair as your read this and your core muscles are not being used.  So try straightening up, shoulders back and stomach pulled in.  See how much stronger they feel already!

Just remember that exercise is just part of the full health package.  Good nutrition and stress management are every bit as vital.  If you want more information about good nutrition, go to my website at www.advantagediets.com .  You might even want to check out my “connect-the-dots” approach to healthy eating using Drawing the Line on Calories, Carbs, and Fat (the food, exercise, and activity tracker - diary that lets you eat your favorite foods without guilt!).

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