Archive for November, 2010

Healthy Weight thru the Holidays

Monday, November 29th, 2010

This year I am going to maintain my weight from Thanksgiving thru the start of 2011! This is my pledge!  If I lose a little bit, that’s ok too, but I am definitely not going to gain any weight. The Rite Bite is doing something great this year. We are giving our members the opportunity to do the same – pledge to maintain their weight this holiday season. I like doing this every year because it really motivates me to think twice about all of the holiday treats that will soon be available at every turn. Well-meaning neighbors that bring plates of cookies and fudge over (I confess I have done this before), office potlucks and work parties that combine rich foods and possibly alcoholic beverages, and the family gatherings and feasts on the actual holiday.

In order to maintain my weight this year I am going to focus on two strategies. Diet and Exercise. Yep, boring, but true. My exercise goal is to walk 30 minutes every day this holiday season. I do not need to walk fast, I just have to walk. I’ll probably do the 30 minutes all in one shot, but you could break it up into smaller chunks of time. My diet goal is more complex because there are three and not just one. First, I am going to eat at least 3 servings of non-starchy vegetables every day this holiday season. Second, I am going to eat small portions of my favorite holiday desserts. For example, a half-slice of pumpkin pie instead of a full piece. Third, I will avoid the mindset of all or nothing. To me this means, I can indulge a little one day and then get back to my usual healthy eating right away. I will not give myself permission to overindulge until the New Year because I went a little crazy at one work party.

Will you pledge to maintain your weight this holiday season? You can do with a comment on this blog. The impact of actually doing it, cements your goal and makes it real. Don’t just say you will, actually pledge with a comment here. Just copy and paste this into your comment.

I, _____________________, pledge to maintain my weight and not gain weight this holiday season. Please also add your goals/tricks for staying healthy over the holidays for all of our readers!

And if you are a member of The Rite Bite, stop in today to find out how you can get your pledge posted at our center. The accountability this provides is a huge motivating factor!

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November 21- November 27th marks the 12th Annual GERD Awareness Week! by Becky Vaschak

Monday, November 22nd, 2010

Gastro esophageal Reflux better known as “heartburn” or “acid indigestion” is common in most adults.  It occurs when the lower esophageal sphincter opens spontaneously for varying periods of time or does not close properly.  When this happens, stomach contents rise up into the esophagus causing a burning sensation felt behind the breastbone or acid regurgitation in the back of the throat.

Gastro esophageal Reflux Disease (GERD) is characterized by the symptoms and/or tissue damage that is present as a result of the esophagus’s prolonged exposure to the acidic contents from the stomach.  Since occasional heartburn is very common, talk to your doctor if you are experiencing any of the following:

  • Heartburn occurs more than twice a week
  • Heartburn wakes you in the night or keeps you from sleeping
  • Heartburn happens occasionally but for several years
  • Heartburn is getting progressively worse
  • It is difficult/painful to swallow
  • Heartburn pain keeps you from daily activities

While the cause remains unknown, several factors can contribute to GERD like overweight/obesity, pregnancy and smoking.  Certain foods can actually worsen the symptoms associated with GERD as well.  These foods being:

  • Citrus fruits
  • Chocolate
  • Caffeinated drinks
  • Alcohol
  • Fatty/Fried foods
  • Spicy foods
  • Mint/Peppermint flavorings
  • Tomato based foods (spaghetti sauce, salsa, chili, pizza)

There are a few lifestyle modifications you can make to reduce the severity of these symptoms.  These include:

  • Cessation of smoking
  • Avoiding foods/beverages that can worsen symptoms
  • Eating small frequent meals
  • Wearing loose fitting clothing
  • Avoiding lying down for 3 hours after a meal
  • Raising the head of your bed 6-8 inches by placing wood/cement blocks under the bed

Are you experiencing any of the symptoms associated with GERD? If so, please contact your physician or call the IFFGD (International Foundation for Gastrointestinal Disorders) Heartburn Helpline at 1-888-964-2001 for information.

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November 18th is The Great American Smokeout!

Monday, November 15th, 2010

This Thursday, November 18th, is the day marked by the American Cancer Society as the Great American Smokeout. A day that is dedicated to encouraging smokers to use the date to make a plan to quit, or plan in advance and quit smoking that day. Worksite wellness programs have long consisted of efforts to help employees quit smoking. The reasons why are numerous and the statistics surrounding smoking and costs to businesses are staggering. For example, a 2009 issue of Circulation, the Journal of the American Heart Association, reported that tobacco use in the workplace costs U.S. businesses $92 billion dollars per year (1). The report went on to state that the most effective worksite wellness programs were those that targeted individual smokers with group therapy, individual counseling, self-help materials, social support, and pharmaceutical treatment for nicotine addiction combined with worksite policies that banned smoking in the workplace.

If you are a smoker, what do you think about the Great American Smokeout? If you are thinking about quitting smoking, what resources would help you in your workplace?

Please let us know if you are planning to quit smoking or making a plan to quit on November 18th, the Great American Smokeout, with a comment.

And for more information, resources, tips, and tools for quitting smoking, check out the American Cancer Society’s Guide to Quitting Smoking available online at http://www.cancer.org/Healthy/StayAwayfromTobacco/GuidetoQuittingSmoking/guide-to-quitting-smoking-benefits.

1.     Circulation. 2009;120:1725-1741.

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November is American Diabetes Month – Stop Diabetes!

Friday, November 12th, 2010

November is American Diabetes Month. Nearly 24 million American children and adults are living with diabetes right now. An estimated 57 million additional Americans are at risk of developing diabetes. The seriousness of this disease cannot be understated. With so many affected, it is likely you know someone who has diabetes – it might even be you.

I am a Registered Dietitian and Certified Diabetes Educator because I wanted to help those that are affected by this disease. When I was in college my grandpa died from a stroke – a common complication of poorly controlled diabetes. Achieving good blood glucose control for people with diabetes has never been easier. With recent advancements in continuous blood glucose monitoring, insulin, oral medications, nutrition, and exercise, many people with diabetes are able to treat and control their blood glucose levels much more effectively. Many people that are at increased risk of developing diabetes are able to employ prevention strategies that lower their risk of developing this lifelong disease.

The first two paths for prevention and treatment are diet and exercise. I tell all of my clients that there is no such thing as a “diabetic diet”. The diet a person with diabetes eats, is one that is healthy and recommended for all to prevent developing diabetes. It includes vegetables, fruits, whole grains, lean proteins, and heart healthy fats. In many cases, carbohydrate counting is warranted. Depending on a person’s weight loss goals, carbohydrate counts will range from 30-60 grams per meal and about 15 grams per snack. If you are wondering how many grams of carbohydrates you need each day and each meal, you may want to meet with a Registered Dietitian.

Do you count carbohydrates? What are some of the tricks you use to count them? For instance, many people know that one serving of fruit is approximately 15 grams of carbohydrate. But, do you know what a serving of fruit looks like? It is a 4-inch banana, a small apple (4 ounces in weight), one-fourth of a cup of dried fruit, and one-half of a cup of cut or canned fruit.

What advice would you offer to someone that was newly diagnosed with diabetes?

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