There is a study called the National Health and Nutrition Examination Survey (NHANES) that is performed each year. Along with many health and disease parameters, the study generates data about what, how much, when and why Americans eat what we do.
NHANES 2005-2066 and two studies published in the Journal of the American Dietetic Assocation were just completed and here is some information they found:
People that read food labels, on average, consume less calories, less total fat, less saturated fat, less cholesterol, less sodium, less sugar, and more dietary fiber.
61.6% of respondents to NHANES said they read the nutrition facts panels, 51.6% examine the list of ingredients, 47.2% read the serving size and 43.8% review health claims at least sometimes when deciding whether to buy a food product.
Food packaging labeled with healthful nutrition labels has potential to increase purchase of healthy foods versus less healthy food choices.
Reading food labels is associated with improved dietary factors and healthful eating patterns.
Worried about the amount of food you should be eating?
Hesitant to try to lose weight on your own?
Not sure how many carbohydrates you need at each meal?
Need help understanding what to look for on food labels or on restaurant menus?
Need encouragement about eating with diabetes?
Registered Dietitians are health care professionals that are experts in how food and nutrition affects your body and your diabetes. They help you understand the details about nutrition, starting from the sandwich you ate to how the glucose and B vitamins in the bread affect your body. But they break it all down and make it simple and doable.
Dietitians are a great resource if you need help:
Choosing foods at the grocery store
Understanding how diabetes medications affect your diet
Learning how to control your blood sugars with diet and exercise
Losing weight the healthy way
Calculating how many carbohydrates to eat
Creating a meal plan
Sticking to your meal plan
…And so many more things! Use these wonderful professionals to learn how to stay healthy and live well! A dietitian is an essential member on your diabetes care team.
Find a registered dietitian close to you by using the resource at , the American Dietetic Association website.
The message to lose weight has been thrown at you from all directions. And you’ve been repeatedly reminded to exercise, exercise, exercise. Both weight loss and exercise can be intimidating if you think of them as two big obstacles to tackle separately.
What about focusing on the two lifestyle changers together? This is exactly what clinical studies are telling us we should do.
From the recent findings of the "National Health and Nutrition Examination Survey III," we’ve learned sarcopenia, or losing muscle mass, is associated with insulin resistance.
This means that the more muscle you lose, the more resistant your cells will be to insulin. Not good for people with diabetes.
This is where weight loss and exercise come together. For the average person trying to lose weight, the total amount of weight lost is made up of about 75% fat mass and 25% muscle mass. “Oh no!” you say. “I need to lose weight, but I can’t lose anymore muscle!” Resistance training to the rescue!
We have known for quite some time that living with diabetes does increase your chances of having heart disease. Until recently, we did not know just how much your risk jumps up when you have diabetes.
Well, we know now. People with diabetes actually have double the risk of dying from a heart attack, stroke, or another type of cardiovascular disease than someone who does not have diabetes. 10% of people who die from cardiovascular disease have diabetes as well.
That is a pretty big percentage.
I hope this lights a fire under you. Let’s take action now! Now that we know how serious this is, you should be asking, “Ok, what can I do to fight heart disease and diabetes at the same time?”
Chili peppers are no longer just for individuals that can handle hot and spicy foods. Several recent studies are proving that chili peppers provide enough of a fight against fat that eating chili peppers is worth the heat.
Capsaicin is the element that not only gives the fire to chili peppers, but it also may provide an anti-obesity effect. Capsaicin has been known to increase energy metabolism by kicking up adrenaline activity and heating up your body, and it has been researched for other health claims (such as regulating insulin).
Researchers have been contemplating these effects for quite awhile, but only recently have we discovered how capsaicin really can help you lose weight.
They found that rats fed Capsaicin actually lost 8% of body weight despite being fed a high fat diet. Capsaicin actually changes different enzymes in your body to break down fat more efficiently. (This doesn’t mean you should eat a high fat diet though!)
The study reported, “These data demonstrate that thermogenesis and lipid metabolism related proteins were markedly altered upon capsaicin treatment in White Adipose Tissue, suggesting that capsaicin may be a useful phytochemical for attenuation of obesity.”
Translation: We think that capsaicin indirectly helps increase the amount of heat and fat break down in stored fat tissue. This can help people with obesity that are trying to lose weight. Great news huh?!
One of the better methods to track your weight loss progress is through body measurements. Buy a cloth tape measure that you can read easily.
Having a spouse or trusted friend measure you and record the numbers will give more accurate results, but you can perform the measurements yourself if you prefer.
Wrap the tape measure around your body in these five locations:
Upper arm
Bust/chest
Waist (two inches above belly button)
Hips (fullest portion of bottom)
Mid-thigh
Write down the numbers and track your progress every four weeks.
Don’t wear loose, baggy clothing so you measure only you and not your clothes! Pull the tape measure taut but don’t compress skin. This is a good way to determine your progress because you will see inches lost in different parts of your body as you lose fat in those areas. Be encouraged as you see the concrete results of your hard work!
Everywhere you look, newsletters, dietitians and blogs, they’re all telling you to eat more fiber. Fiber is very important... Fiber fights disease... Fiber makes you regular! So, what is fiber?
Here is some background information on fiber, and for the next few weeks we’re going to highlight foods with a fiber punch. You’ll know all about fiber, but most importantly you’ll know how to apply that knowledge in the grocery store, at a restaurant or talking with your doctor.
What is Fiber?
Dietary fiber is a carbohydrate found in plant foods (fruits, vegetables, whole grains, legumes), but fiber is a general name for different plant compounds (psyllium, inulin, lignans, and more!).
The bulky molecules are not completely digested, so fiber passes through your digestive tract without your body absorbing it.
How can it actually help you then? The way fiber acts in your gut causes a cascade of health improvements.
Have you ever wondered where the idea to make New Year’s resolutions came from?
The tradition of making New Year’s resolutions started around 153 B.C. with a mythical Roman king named Janus (hence January) who was in charge of the calendar. Janus created the idea of looking back on past events and looking forward to the future.
I know what you are thinking: why is she writing about New Year’s resolutions in March?
Well I tend to believe there are two traditions when it comes to New Year’s resolutions - making them and breaking them. How many times have we said to ourselves, “this year I am going to lose weight;” or, “I am going to exercise every day.” And of course, for those that smoke, “this is the year I will quit.”
These are the most common New Year’s resolutions to be made and, unfortunately, broken. However, all is not lost! Just because you have faltered on--or never even started—your New Year’s resolutions doesn’t mean you have to wait until next January to try again.
Here are some simple tips and motivators to help you get back on track.
The United States Department of Health and Humans Services (HHS) and the United States Department of Agriculture (USDA) created a committee to evaluate the 2005 Dietary Guidelines and propose changes.
The 2010 Dietary Guidelines Advisory Committee (DGAC) wrote the 2010 Dietary Guidelines with updates from current research and nutrition goal.
Here are some of the findings and new guidelines that were reported:
“On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products and seafood and they eat too much added sugars, solid fats, refined grains and sodium. SoFAS (added sugars and solid fats) contribute approximately 35 percent of calories to the American diet. Reducing the intake of SoFAS can lead to a badly needed reduction in energy intake and inclusion of more healthful foods into the total diet.
Have you ever wondered where the idea to make New Year’s resolutions came from?