Recommended reading:
Healthy Eating Magazine -- Website? We couldn't find one.
www.drweil.com for healthy recipes
www.meatlessmonday.com
Listener Question Round Up!
The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell
Doh! Did you notice the Cell Phone? Thanks for the great feedback!
Recommended reading:
Fast Food Nation by Eric Schlosser ISBN: 0060838582
Diet for a New America by John Robbins ISBN: 0915811812
Super Size Me (a movie) and Don't Eat This Book by Morgan Spurlock ISBN: 0425210235
Fox Searchlight productions is going to make Fast Food Nation into a movie.
The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell
Exercise - The Eating Well Podcast #008
Here is the link to 10,000 Steps
The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell
Sorry for the long delay in getting a show out. We’ve both had some pretty big shake-ups in our regular schedule and havn’t both been able to get some free time at the same time to record a show. We should be back on track.
#006 The main energy source for our bodies
Regardless of what you have heard about the dangers of carbohydrates, they are an important part of a healthy diet.
Simple sugars vs. complex carbs
Simple sugars:
Complex carbs:
Glycemic Index:
Glycemic index measures how fast & how high our blood sugar rises after consuming a particluar carb. For example white bread has a high gycemic index. White bread will convert to blood sugar almost immediately, resulting in a rapid spike.
Compair this to brown rice which has a low gycemic index. Brown rice is digested much more slowly causing a steady rise in blood sugar. The slow rise in blood sugar is what the body prefers.
Diets rich in high gycemic index foods often lead to diabetes. Overall, we are more concerned with glycemic load.
A good database reference is www.glycemicindex.com
Tips:
Easy ways to increase your consumption of whole grains:
IN THE NEWS
CBS is reporting that “Diabetes has become such a pressing healthcare concern in the United States, one in three kids will be diagnosed with the disease at some point in their lives.
AND
NPIcenter is reporting on the The Natural Marketing Institute’s 2005 Health & Wellness Trends Report where the topic of consumer awareness of the key differences and benifits of low-carb versus slow-carb is on the rise, primarily due to blood sugar control issues and diabetes.
Now if you do eat somthing you didn’t plan on, you should use your skills to change the situation, either by bringing something you can or should have into that environment or by removing something you shouldn’t have. This may also include removing yourself from the situation, go take a walk or play with the kids or something to get away. There are some things you do NOT want to do in response to eating an unplanned food.
Realize that it may take a week or more for those calories to show up on the scale.
Try to have fun and be social without makeing the entire event about food and eating.
No matter how good or bad your day goes, tomorrow is another day.
Michelle is in her third year at the Sharp Center for Health Promotion, focusing on Weight and Health Management. Prior to joining the Sharp team, she worked for 2 years with the Sansum Santa Barbara Center for Wellness, helping to make it one of the most successful weight management programs in the country. Michelle received her Bachelors of Science in Health Education with an emphasis in Holistic Health from San Francisco State University. She is currently on hiatus from her graduate studies, majoring in Human Sciences with an emphasis in Holistic Health Education. As a Certified Personal Trainer, she enjoys leading groups through a strength training program. Her additional interests include stress management, women’s health and public speaking. She was an active volunteer for many years, coaching the Special Olympics track and field team, and helped facilitate the Women’s Health Conference at UCSF. When she is not inspiring others to achieve a balanced, healthy lifestyle, she travels and enjoys the beaches of San Diego with family and friends. Michelle is currently keeping off 35 lbs for almost 7 years now. Weight loss attained, and maintained, through healthy eating and moderate exercise.
Steve - Computer Services and Support Technician
In the last two years, Steve has lost over 330 lbs with proper diet and light to moderate exercise and physical therapy. With the support of many medical professionals, friends and family Steve continues to work at losing weight. So inspired by the dramatic change in his life, Steve has sought the means to share his experience and learning with anyone who will listen. Two websites and now a podcast, Steve will continue to make available: tips, advice, information and inspiration for people who want to eat well in our fast food nation. Steve is a skilled computer expert with more than 14 years of hardware, Internet and networking experience. Steve has held positions as web developer, high school teacher, PC repair technician and graphic artist. Maybe one day he will get rid of the template used on this site and create something better. (maybe not)
The Eating Well Podcast #005 on Environmental Control for Wednesday October 19th 2005
Today’s show topic is Environmental control, We’ve mentioned it a lot in previous shows. Now we really break it down and talk about it.
There are two types of environmental control: Additive and Subtractive
Either your bringing things into your environment because you want to their influence, or you’re removing things from your environment because you don’t want their influence.
Environmental Control is a behavior modification tool, that you can use to help yourself make better decisions, and change or encourage or discourage a particular behavior.
That behavior can be anything from eating things from vending machines to getting exercise to what time you eat, the list is really limited by your own creativity because environmental control is a tool. Once you learn how to wield it you’ll find all sorts of uses for it.
Environmental control can have a tremendous impact on your ability to eat a healthy nutritious diet and lead a more active lifestyle.
There are a great number of choices you can influence in each enviornment where adding something to them or removing something from them would help you make a better choice.
Adding things to your environment to yield positive nutrtion choices:IN THE NEWS
Floridas Star-banner is running a profile on Lynn Fischer called Eating Right
”...it is important to set aside the fad diets and focus on eating to maximize nutrition.”
"...How much protein should I get each day? And what are some good choices?"- Thanks Amaro! Most people are going to need 50-60 grams of protein. You should talk to your doctor and find out for sure. Some people have specific protein intake needs. What is the "Grand-daddy Supreme" source of protein? Soy Isolate. Good Sources of Protein:
- 6 ½ oz can tuna, packed in water (44 g) - 1 cup of tofu (20g) - 6-8 oz of fish (42-56g) - 1 ½ cup of nonfat yogurt (16g) - 4-6 oz chicken or turkey (28-42g) - 1 cup of beans (14g) - 1 cup low-fat cottage cheese (28g) - 2-5 oz soy "veggie" burger(13g) - 4 oz of lean pork or ham (28g) - 4 oz carton of egg substitute (12g) - 4 oz lean ground beef, 90% fat free (24g) - 4 egg whites (12g)Try Fish - Without frying Steve complains about his lack of fish-cooking skill Michelle offers up the following suggestion:
- Nice cut of 'whitefish' on tin foil - Light mist of your favorite low-calorie butter spray - Some oregano - Some lemon slices - Wrap it all up so the steam doesn't escape too much - Stick it on the grill for about 10 minutesSteve remains less than optimistic but resigns to his need for more fish in his diet. Eggs for good protein? Try an egg substitute or egg whites. Beans! Beware of the sodium and exercise some portion control. Dairy Sources such as cheese may not be good options but used sparingly, everything is better with cheese! Tofu, Tempeh and other soy foods are great! Michelle really likes the Morning Star Farms brand chicken nuggets. Other products? White fish, salmon, unprocessed poultry, Morning Star Farms soy products, any yogurt w/o added sugars, canned beans w/o added salt or fat. Check the Label! Food labels also can be helpful if you're trying to moderate your sugar intake. The nutrition panel lists the amount of sugars in grams (4 grams is equivalent to 1 teaspoon) in a serving of the food. Note that this amount includes sugars that are present naturally in the food (such as lactose in milk and fructose in fruit), as well as sugars added to the food during processing. If you're interested in finding out whether a sweetener has been added to a food, check the ingredient listing. Terms such as "sugar (sucrose)," "fructose," "maltose," "lactose," "honey," "syrup," "corn syrup," "high-fructose corn syrup," "molasses," and "fruit juice concentrate" are used to describe sweeteners added to foods. If one of these terms appears first or second in the list of ingredients, or if several of them appear, the food is likely to be high in added sugars. E-mail question from Kim -- New York
"Can you please explain [or] talk about ketone metabolism [and how] low carb diets aim to achieve it. How long does it take the average person to convert to ketone metabolism and how does it burn fat? What kinds of foods have carbs but can be healthy and beificial in a low carb diet?"- Thanks Kim! Ketosis information. Also: Definitions found here. What kinds of foods have carbs but are still healthy? Whole Grains and Fruits and Veggies! You know you should get 5-a-day but, "Knowing does not equal doing." Suffering from Veggie-phobia? French Fries and ketchup don't count as veggies! Be careful how you eat/prepare your veggies. Sometimes it's not that you're eating veggies that needs attention, it's what you're eating them with. Protein bars and supplements are intended for weight gain, mainly for building muscle mass. Beware of the bars that are high calorie or taste like a candy bar. Protein bars are not great meal replacements, you're going to be hungry again soon. Try the CLIF Luna Bar! IN THE NEWS Year of Free Pizza Wittenberg College is offering up a year of pizza to the winner of an essay contest to celebrate Constitution Day.