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February 2012
WellnessAdvocate
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Why Diets Don’t Work
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If you’ve tried several diets and failed at each attempt, maybe
it’s time to try something new: changing the way you live. Traci
Mann, PhD, associate professor of psychology at UCLA, was
teaching a seminar on the psychology of eating when she noticed
something odd about diet studies. Few of the studies followed
up on dieters for more than six months. Even fewer followed
dieters for a year or more.
Mann wondered what, in the long term, really happens when
people go on diets. So she and her students tracked down
31 studies that, one way or another, had at least one year of
follow-up data. They were interested in just one number: the
percentage of dieters who, over time, gain back more weight
than they lose. In each of the studies, up to two-thirds of the
subjects gained back more weight than they lost.
The basic problem is that people think diets are something
youRelaxation
do for a little while
before going
back to your old lifestyle,
Techniques
Can:
says obesity expert Rob M. van Dam, PhD, assistant professor
of medicine at Harvard Medical School. “A lot of people go on
a low-calorie diet for a few weeks and expect to lose a lot of
weight,” van Dam says. “But if you do a crash diet, you will only
regain the weight.”
Why is it so hard to lose weight? A big part of the problem, is
that people try to diet in isolation. “Diet is affected by social
issues, by what you do when you are with your family and your
friends,” van Dam says. “In the current American setting, which
really encourages unhealthy eating and dietary patterns, it is
difficult to keep these lifestyle changes going.”
Even though diets don’t work all by themselves, Mann agrees
that there’s a lot people can do. “I am not saying ‘don’t diet’
-- I’m just saying people should try to eat healthy food in
moderation and exercise as much as possible.”
Most of us enjoy food and eating in general; a great meal is like a
work of art. But it doesn’t have to be complicated (or fattening),
and it should be relaxing and satisfying. However, being on a
“diet” usually brings up visions of eating restrictions, hunger
pangs and the almost unavoidable falling off the wagon. So if you
want to lose weight, what’s the solution?
There isn’t a one size fits all to the obesity epidemic in our
country, but use the guidelines below to get on track to a
healthier you:
1. Limit “Fast Food”: Its name says what is wrong with eating
in America. We hurry through our meals and have the tendency
to gulp it all down without really tasting it.
2. Practice Portion Control: You can still enjoy many of your
favorite foods if you eat less of them.
3. Get Moving! Walk, bike, take the stairs. Dancing and house
work also count as aerobic activity!
Speaking of take-out food, there are healthy choices out there,
and many times our busy schedules don’t permit us to take the
time to cook a meal at home. But challenge yourself to start
cooking healthy meals at home more often, and take the time to
savor your creations!
Your Heart and Ditch the Salt
February is American Heart Month and to promote awareness of
heart health, our Wellness Coaches created a challenge to help
you reduce your sodium intake. The Center for Disease Control’s
(cdc.gov) recent study on sodium intake found that 90% of
Americans consume too much salt. Excess salt in our bodies can
cause high blood pressure and a host of other problems.
Ten types of foods account for 44% of salt consumption, the
CDC researchers said. These include bread and rolls; deli meats
and cured meats; pizza; fresh and processed poultry; soups;
cheeseburgers and other sandwiches; cheese; pasta dishes such
as spaghetti with meat sauce; meat dishes such as meat loaf with
tomato sauce and salty snacks, such as chips and popcorn.
Because some of these foods, like bread, are eaten several times
a day, salt consumption adds up, even though an individual serving
is not high in sodium. “Cooking fresh food at home is the best way
to lower sodium,” said Samantha Heller, a dietitian and clinical
nutrition coordinator at the Center for Cancer Care at Griffin
Hospital in Derby, Connecticut. Another way to reduce your
salt intake is to eat more fresh or frozen fruits and vegetables
without sauce and to limit processed foods. Heller suggested
buying low-sodium foods, such as no-sodium canned tomatoes
and tomato sauce, and using less cheese, “which can be surprisingly high in sodium.” It’s important to learn which foods
are high in sodium and figure them into your day and to check
food labels when shopping, Heller said. Also, limit cold cuts and
processed meats.
The investigators found that 65% of daily sodium comes from
food bought in stores and 25% from restaurant meals. Excluding
salt added at the table, the average American consumes about
3,300 milligrams of sodium per day—significantly more than the
2,300 milligrams recommended by the U.S. Dietary Guidelines.
For people over 51 years of age, black Americans, and those
with high blood pressure, chronic kidney disease or diabetes,
the recommendation is just 1,500 milligrams a day. For more tips
on reducing salt in your diet, visit the U.S. National Heart, Lung,
and Blood Institute. Reducing your sodium intake is a great way
to improve your overall health. Your heart will love you for it.
Heart Healthy Carrot Cake
Carrot cake has come a long way. The original recipe
called for at least a cup of oil and lots of sugar and
cream cheese. This recipe calls for only a fourth of
the oil and will satisfy your sweet tooth!
Instructions
1. Preheat oven to 350°F.
2. In a mixing bowl, stir together the carrots, orange juice,
vanilla, olive oil, honey, and pineapple until well blended.
3. In another bowl, stir together the flour, baking soda, and
spices. Mix in half of the walnuts.
Ingredients
2 cups firmly packed, finely grated carrots
4. Blend the dry ingredients into the carrot mixture, stirring
until just mixed.
5. Pour the batter into a nonstick 8-inch-square baking pan, and
sprinkle the remaining walnuts on top.
Juice from 1 large orange
2 teaspoons vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
6. Bake for 40-55 minutes or until a knife inserted in the center
comes out clean. Remove from oven, let cool slightly, and
remove from pan.
1/2 cup raisins or chopped dates
Nutritional Information per Serving
3 cups unbleached white flour
Calories: 333.6 | Protein: 5.3 grams
2 teaspoons baking soda
Fat: 9.3 grams | Saturated Fat: 1.2 grams | Carbohydrate: 61.6 grams
1 teaspoon cinnamon
Fiber: 4.0 grams | Cholesterol: 0.0 mg
1/2 teaspoon ground allspice
Vitamin A: 6,902.6 IU | Vitamin E: 1.3 mg/IU | Vitamin C: 8.4 mg
1-1/2 cup walnuts, chopped
Calcium: 25.0 mg | Magnesium: 46.1 mg
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