Experts have identified that a 'social contagion' for obesity is a factor contributing to the increase in incidence and prevalence of obesity. If you have obese social contacts -- you are STRONGLY more likely to be get or be obese yourself.
This makes sense. You start to feel more comfortable being overweight or obese if your family and friends are in the same situation. Eating and exercise habits of friends are likely to be similar -- thus resulting in similar energy intakes and expenditures -- which leans toward the habitually positive end for everyone -- resulting in the 'whole gang' becoming overweight/obese. The Harvard researchers ran a mathematical model clearly predicting that this phenomenon will result in an estimated 42% of the adult population, eventually, becoming obese (we are now at 34% prevalence) in, say, another 40-50 years!
So, friend -- BEWARE. If you are not yet overweight or obese like the rest of the 'gang' -- give it time -- you'll get there! Certainly your children will! :(
AND.... if you are a person who LONGS to be svelte, slim, trim and fit -- I guess the take-home lesson of this research is -- choose your friends carefully.
Before you get too close to anyone, look them up and down, with dogged scrutiny for any signs of blub or chubb -- anywhere -- love handles, muffin tops, double chins,bat(sometimes called 'bingo') wings, cherubic cheeks, chaffing thighs, tree-stump legs, and big ole' jelly bellies. Check, check --here or there? Walk on by.
No, run! Run like the wind. As a matter of fact -- steer clear of not just friends, but ANYONE who you may spend alot of time with and hang out with -- lovers, spouses, family members, perhaps work associates -- who may be on the chunky side. Never mind if they are kind, caring, funny, intelligent, hard-working, loyal, loving people -- a person's gotta do what a person's gotta do. And a big personal goal of yours is to be fit and thin and you DON'T want to run the risk of screwing your life up and increasing your odds and becoming yet another obesity statistic by interpersonal association with unfit, fat folks.
WAIT A MINUTE!!! 'Modelling' research (from the Harvard study and others) ALSO shows that, on the other hand, weight-loss efforts, AS WELL, are enhanced by having a strong social network of support and IF, the 'gang' is all trying their level best to shed the unwanted fat and change over to obesity-busting habits and lifestyles, then the probability that EVERYONE will succeed, increases.
And why didn't the researchers perform a similar study or run a similar model to verify that, likewise, 'fit' begets 'fit'?? That is, that trim and fit people who hang out with trim and fit people have a certain percentage of possibility to get and become trim and fit because of THEIR social contagion? I mean, of course, we can infer and/or deduce that this happens, but the study(ies)and model(s) are NOT there! That would REALLY strengthen the power of the mathematical modelling. But, I digress here....
In my humble opinion, the REAL take-home lessons of the research is that:
1) this information is NOT conclusive or certain as it is based on a mathematical model which IS just THAT -- a PLASTIC source of data which CAN be CHANGED ....IF...
2) YOU decide TODAY to become the SOLUTION instead of part of the PROBLEM to this 'mathematical' conundrum! YOU HAVE THE POWER and ABILITY TO BE A MATHEMATICAL GENIUS!! YES, YOU!!!
In other words -- please enjoy the company of a variety of friends, lovers, family members, spouses, children, work associates, etc., but PLEASE eat balanced, healthy foods and decide TODAY not to overeat YOURSELF or encourage others around to overeat or be sedentary BY OVEREATING and BY BEING SEDENTARY YOURSELF! And, DO IT! LIVE IT! You don't have to lecture or warn or recommend or say a word to your friends and loved ones! JUST BE A QUIET (or LOUD -- depending on how you are), FUN-LOVING EXAMPLE of HEALTHY EATING. Likewise -- BE ACTIVE! GET ACTIVE! GET YOUR FRIENDS and LOVERS, and KIDS and MOMS and DADS, and HUSBANDS and WIVES to get active. You don't have to push and prod and lecture and be all naggy and self-righteous and boorish about it.
Just be a great friend, spouse, lover, family member -- heck -- 'SOCIAL CONTACT' and SPREAD HEALTHY LIVING!
Let the retooling of the mathematical models begin! :)
Mary-Jo R. Overwater, MSc, MMSc, RD
It's kind of fun to do the impossible. Walt Disney
Wednesday, 18 May 2011
Thursday, 5 May 2011
Weight-Loss, Fitness, and Medical Professionals -- Who is YOUR 'go-to' person(s) when you are struggling?!
It's not easy being green. Kermit the Frog
I'm the 'expert'. I look, behave, and think perfect when it comes to my fitness, weight, and food choices and intake.
I have all the knowledge and the ability and that makes it SO much easier for me to look, behave, and think in ALL the right ways in order to eat right, exercise properly, and look amazing at ALL times.
Isn't that right?
NOT!!!!
I don't look perfect. I don't think things through properly and make all the right choices ALL the time.
I'm just like you. I struggle, too.
I admit that having knowledge about foods, nutrition, metabolism, and having an understanding of the many related aspects of fitness, such as exercise physiology and stress management -- DOES help to make me more AWARE of what I need to do to make best choices. And it DOES motivate me to really and truly LIVE my knowledge. Not because I KNOW IT ALL -- but because I feel so incredibly privileged to have had the chance to study all of this and to learn the TRUTH of foods, nutrition, metabolism, physiology, patho-physiology, stress management (all of which is EVER-evolving and new, exciting, helpful stuff being discovered all the time). It has really been a dream come true and a lifesaver for me in managing my own struggle with obesity and poor fitness, THUS, I DO feel a very serious responsibility to live out this TRUTH -- for myself AND as an example to others. Especially during these days when obesity AND poor fitness have escalated to such epidemic proportions.
We NEED dedicated LEADERS to help get the GOOD NEWS and the TRUTH out -- about how to become lean, healthy, and fit.
I take my role as one of those LEADERS very very seriously.
But for me, a person who has spent a good deal of my life being obese -- my childhood, adolescence, early adulthood -- it STILL is an enormous challenge to consistently apply all the knowledge, all the techniques, all the action that is required to STAY trim and fit AND to force myself to get back on track when I relapse.
YES, I relapse! Not often, mind you -- but, being the 'EXPERT' -- when I relapse, it's DEVASTATING! Firstly, to myself, and certainly to my clients and to the world, in general. Recently, a 'relapse' happened to me as a result of losing my beloved Mom not too long ago. This brought up all kinds of weight and food issues as well as the profound grief I found (and find) myself experiencing, and I just succumbed -- plain and simple. Fortunately, I believe, BECAUSE I was (and AM) in such good health BECAUSE of living YEARS of healthy choices -- in my dietary intake, my exercise habits, my sleep habits, and stress management -- I've not slid to the point of no return. But, I haven't found it THIS difficult to STAY on track with my healthy lifestyle in a LONG time -- perhaps, since I FIRST started to LIVE the TRUTH of FOOD, EXERCISE, and MY BODY -- years ago -- in graduate school.
I am VERY hard on myself. That's the problem. IT IS PRECISELY BECAUSE I have the knowledge and the understanding that it hits me that much harder that I am FAILING.
AND, more importantly -- WHO DO I GO TO WHEN I NEED HELP?
Right now, it is no one.
When I was working in university hospital settings and , subsequently, research departments of universities, I had good friends who were MDs and nurses, epidemiologists, and 'fitness' academics -- experts who ALSO knew 'alot' about health and disease, exercise, foods and nutrition, metabolism, -- but they were obese or overweight or ALSO struggling with their OWN body fitness. I helped them. As the nutritionist, I had that extra 'helping', if you will, and pardon the food reference, of the knowledge about foods, recipes, healthy shopping and cooking, and eating, in general. With this type of information plus the commitment to exercise more -- both cardio- and muscle-strengthening -- we ALL succeeded. I monitored them and THEY monitored me! Being a dietitian and nutritionist really does BOMBARD you with FOOD CUES all day long and IF you, yourself, have or have HAD struggles/issues with food, weight, body image, poor fitness, etc -- IF YOU DON'T have a way to keep YOU motivated, BALANCED in mind and body, and MONITORED -- it can overtake you -- particularly when you are at a vulnerable point in your life. For me, incorporating daily, moderate to strenuous exercise into my life, and the support of mutually struggling,yet understanding PEERS were the blessings I needed to keep me on track.
Since life for me has evolved into mainly being in private practice, I don't have that peer comraderie on a daily basis anymore. I have friends who I can talk to, but I always end up answering all their questions about foods, nutrition, how they need to get fit, etc. and counseling and motivating THEM. And because to them, I still LOOK 'fine', they don't take it seriously if I say I'm struggling.
I also don't feel comfortable going to the local GPs, personal trainers, or even, counselors of any kind -- as this may affect my own credibility and perception of excellence, effectiveness in my profession.
I am an extremely self-motivated, self-starting person, so every day is a new and wondrous beginning for me. But, when I need that extra 'helping' of support when the moments come when I find myself 'slipping' -- I'm a bit lost right now.
Any other 'experts' out there -- I would appreciate ANY suggestions:
WHO DO YOU GO TO when YOU are struggling?
Peace! :)
I'm the 'expert'. I look, behave, and think perfect when it comes to my fitness, weight, and food choices and intake.
I have all the knowledge and the ability and that makes it SO much easier for me to look, behave, and think in ALL the right ways in order to eat right, exercise properly, and look amazing at ALL times.
Isn't that right?
NOT!!!!
I don't look perfect. I don't think things through properly and make all the right choices ALL the time.
I'm just like you. I struggle, too.
I admit that having knowledge about foods, nutrition, metabolism, and having an understanding of the many related aspects of fitness, such as exercise physiology and stress management -- DOES help to make me more AWARE of what I need to do to make best choices. And it DOES motivate me to really and truly LIVE my knowledge. Not because I KNOW IT ALL -- but because I feel so incredibly privileged to have had the chance to study all of this and to learn the TRUTH of foods, nutrition, metabolism, physiology, patho-physiology, stress management (all of which is EVER-evolving and new, exciting, helpful stuff being discovered all the time). It has really been a dream come true and a lifesaver for me in managing my own struggle with obesity and poor fitness, THUS, I DO feel a very serious responsibility to live out this TRUTH -- for myself AND as an example to others. Especially during these days when obesity AND poor fitness have escalated to such epidemic proportions.
We NEED dedicated LEADERS to help get the GOOD NEWS and the TRUTH out -- about how to become lean, healthy, and fit.
I take my role as one of those LEADERS very very seriously.
But for me, a person who has spent a good deal of my life being obese -- my childhood, adolescence, early adulthood -- it STILL is an enormous challenge to consistently apply all the knowledge, all the techniques, all the action that is required to STAY trim and fit AND to force myself to get back on track when I relapse.
YES, I relapse! Not often, mind you -- but, being the 'EXPERT' -- when I relapse, it's DEVASTATING! Firstly, to myself, and certainly to my clients and to the world, in general. Recently, a 'relapse' happened to me as a result of losing my beloved Mom not too long ago. This brought up all kinds of weight and food issues as well as the profound grief I found (and find) myself experiencing, and I just succumbed -- plain and simple. Fortunately, I believe, BECAUSE I was (and AM) in such good health BECAUSE of living YEARS of healthy choices -- in my dietary intake, my exercise habits, my sleep habits, and stress management -- I've not slid to the point of no return. But, I haven't found it THIS difficult to STAY on track with my healthy lifestyle in a LONG time -- perhaps, since I FIRST started to LIVE the TRUTH of FOOD, EXERCISE, and MY BODY -- years ago -- in graduate school.
I am VERY hard on myself. That's the problem. IT IS PRECISELY BECAUSE I have the knowledge and the understanding that it hits me that much harder that I am FAILING.
AND, more importantly -- WHO DO I GO TO WHEN I NEED HELP?
Right now, it is no one.
When I was working in university hospital settings and , subsequently, research departments of universities, I had good friends who were MDs and nurses, epidemiologists, and 'fitness' academics -- experts who ALSO knew 'alot' about health and disease, exercise, foods and nutrition, metabolism, -- but they were obese or overweight or ALSO struggling with their OWN body fitness. I helped them. As the nutritionist, I had that extra 'helping', if you will, and pardon the food reference, of the knowledge about foods, recipes, healthy shopping and cooking, and eating, in general. With this type of information plus the commitment to exercise more -- both cardio- and muscle-strengthening -- we ALL succeeded. I monitored them and THEY monitored me! Being a dietitian and nutritionist really does BOMBARD you with FOOD CUES all day long and IF you, yourself, have or have HAD struggles/issues with food, weight, body image, poor fitness, etc -- IF YOU DON'T have a way to keep YOU motivated, BALANCED in mind and body, and MONITORED -- it can overtake you -- particularly when you are at a vulnerable point in your life. For me, incorporating daily, moderate to strenuous exercise into my life, and the support of mutually struggling,yet understanding PEERS were the blessings I needed to keep me on track.
Since life for me has evolved into mainly being in private practice, I don't have that peer comraderie on a daily basis anymore. I have friends who I can talk to, but I always end up answering all their questions about foods, nutrition, how they need to get fit, etc. and counseling and motivating THEM. And because to them, I still LOOK 'fine', they don't take it seriously if I say I'm struggling.
I also don't feel comfortable going to the local GPs, personal trainers, or even, counselors of any kind -- as this may affect my own credibility and perception of excellence, effectiveness in my profession.
I am an extremely self-motivated, self-starting person, so every day is a new and wondrous beginning for me. But, when I need that extra 'helping' of support when the moments come when I find myself 'slipping' -- I'm a bit lost right now.
Any other 'experts' out there -- I would appreciate ANY suggestions:
WHO DO YOU GO TO when YOU are struggling?
Peace! :)
Friday, 29 April 2011
Heaven and Hell
Do you know what I love about life? and living?
Hope...
the chance to start again and 'do over' no matter how much I muck up.
It's actually rather HEAVENLY -- to still have TIME and to be able to:
be giving and kind to people around me instead of self-centered and aloof,
to contribute in whatever ways I can to help make the world a better place -- even in small ways,
laugh -- even after going through sadness, hurt, loss,
learn new things,
spend time with my loved ones and meet new people,
go to my favorite spots and travel to new places,
make WISER and BETTER CHOICES about food, drink, possessions and material goods, my body, and relationships -- so as to not take it all for granted or OVER-CONSUME anything or FEEL ENTITLED to HAVE and HAVE and HAVE without thinking of the consequences to both myself and others!
What a MIRACLE it is to still have a NEW DAY or even a NEW MOMENT to be FREE and to have the RIGHT TO CHANGE! Like I said....
HEAVEN!
Do you know what HELL, for me would be?
Living the same day OVER and OVER -- day after day -- of having the same:
heart attack or
stroke or
bout of indigestion or
feelings of bloatedness,cramping,
shortness of breath,
headaches and migraines,
unfit,achy joints,
back,shoulder,neck pain,
toothaches,
pain in my feet,
alienation from others,
depression,
ugliness,
self-absorption,
or
cancer of body, mind, and soul....
OVER and OVER -- DAY after DAY...
with NO chance anymore to change.
Losing the ability -- the freedom -- the right -- the opportunity to start over again!
GONE!
Doomed to a life of any or all of the above FOREVER!
NO MORE MIRACLES.
HELL.... on Earth.
Please! Don't settle for HELL!
While you still can, choose HEAVEN!
That IS YOUR right, YOUR freedom, YOUR gift that has been given to you without anything expected in return, BUT YOUR ETERNAL HAPPINESS and HEAVEN.
THAT IS the MIRACLE, my friend!
Hope...
the chance to start again and 'do over' no matter how much I muck up.
It's actually rather HEAVENLY -- to still have TIME and to be able to:
be giving and kind to people around me instead of self-centered and aloof,
to contribute in whatever ways I can to help make the world a better place -- even in small ways,
laugh -- even after going through sadness, hurt, loss,
learn new things,
spend time with my loved ones and meet new people,
go to my favorite spots and travel to new places,
make WISER and BETTER CHOICES about food, drink, possessions and material goods, my body, and relationships -- so as to not take it all for granted or OVER-CONSUME anything or FEEL ENTITLED to HAVE and HAVE and HAVE without thinking of the consequences to both myself and others!
What a MIRACLE it is to still have a NEW DAY or even a NEW MOMENT to be FREE and to have the RIGHT TO CHANGE! Like I said....
HEAVEN!
Do you know what HELL, for me would be?
Living the same day OVER and OVER -- day after day -- of having the same:
heart attack or
stroke or
bout of indigestion or
feelings of bloatedness,cramping,
shortness of breath,
headaches and migraines,
unfit,achy joints,
back,shoulder,neck pain,
toothaches,
pain in my feet,
alienation from others,
depression,
ugliness,
self-absorption,
or
cancer of body, mind, and soul....
OVER and OVER -- DAY after DAY...
with NO chance anymore to change.
Losing the ability -- the freedom -- the right -- the opportunity to start over again!
GONE!
Doomed to a life of any or all of the above FOREVER!
NO MORE MIRACLES.
HELL.... on Earth.
Please! Don't settle for HELL!
While you still can, choose HEAVEN!
That IS YOUR right, YOUR freedom, YOUR gift that has been given to you without anything expected in return, BUT YOUR ETERNAL HAPPINESS and HEAVEN.
THAT IS the MIRACLE, my friend!
Tuesday, 26 April 2011
The Power of WHEY Protein
This is a helpful blurb on 'whey' protein and protein, in general. Hope it helps.
The Power of WHEY Protein
Dear SCAN Members,
As a health professional, you understand the importance of including high-quality protein in a healthy diet to help the body function properly.1,2,3 While most Americans meet the Institute of Medicine’s Recommended Daily Allowance (RDA) for protein—0.8g/kg of body weight/day—sub-populations, such as active adults and the elderly, may benefit from higher protein diets.4,5 Despite common beliefs that most Americans over consume protein, on average, Americans’ protein consumption hovers at the lower end of the acceptable macronutrient distribution range (AMDR), which is between 10% and 35% of total daily calories for adults 19 years and older.6 In fact, data indicate the average protein intake for men and women is 16% of calories.6
A growing body of science supports the benefits of consuming a higher protein diet - especially for managing weight and recovering after exercise. Whey protein is a complete, high-quality protein that is naturally found in dairy.
* Consuming whey protein may help:
o Promote muscle repair and recovery after exercise;7,8 and
o Build more lean muscle, when combined with regular resistance exercise, compared to resistance training alone or resistance training combined with carbohydrate consumption. 9,10
* Consuming whey protein, as part of a diet higher in protein, can help people:
o Feel fuller longer than carbohydrates or fats;11,12,13 and
o Lose more fat and/or maintain more lean muscle, as part of a reduced-calorie diet.14,15
To help your clients add more whey protein to their diets as they look for new ways to manage their weight and recover post-exercise, the National Dairy Council has developed educational tools that are available for your use at www.nationaldairycouncil.org/wheyprotein. These include:
The 'Whey' to a Higher Protein Diet: Using Whey Protein to Help Fuel Your Active Lifestyle (Whey Protein Booklet)
This booklet outlines the importance of protein and whey protein; helps readers determine protein needs; and includes recipes and meal plans.
Recipe Cards
These three healthy and simple recipes using whey protein provide quick and delicious solutions for including more complete protein in one’s diet.
We hope this information is helpful to you as you educate clients about the benefits of consuming high-quality protein every day.
Sincerely,
Marlene Schmidt, MS, RD
Vice President, Dairy Health and Wellness
National Dairy Council
847-627-3325
marlene.schmidt@rosedmi.com
1. IOC. International Olympic Committee Consensus Statement on Sports Nutrition, 2010. Available at: http://www.olympic.org/Documents/Reports/EN/CONSENSUS-FINAL-v8-en.pdf. Accessed April 6, 2011.
2. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89:1-8.
3. Paddon-Jones D and Rasmussen BB. Review : Dietary protein recommendations and the prevention of sarcopenia. Cur Opin Clin Nutr Metab Care. 2009;12:86-90.
4. Kim J-S, Wilson JM and Lee S-R. Review: Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010;21(1):1-13.
5. Gaffney-Stomberg E, Insogna KL, Rodriguez NR, et al. Increasing dietary protein requir ements in elderly people for optimal muscle and bone health. J Am Geriatrics Soc. 2009;57(6):1073-9.
6. Wright JD, Wang C-Y. Trends in intake of energy and macronutrients in adults from 1999-2000 through 2007-2008. Available at http://www.cdc.gov/nchs/data/databriefs/db49.htm. Accessed April 6, 2011.
7. Howarth KR, Moreau NA, Phillips SM, et al. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106:1394-1402.
8. Tang JE, Moore DR, Kujbida BW, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107:987-992.
9. Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007;32:1132-8.
10. Hulmi JJ, Kovanen V, Selanne H, et al. Review: Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: a case for whey protein. Nutr Metab. 2010;7(1):51.
11. Beasley JM, Ange BA, Anderson CAM, et al. Associations between macronutrient intake and self-reported appetite and fasting levels of appetite hormones: results from the optimal macronutrient intake trial to prevent heart disease. Am J Epidemiol. 2009;169(7):893-900.
12. Leidy HJ and Racki EM. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in 'breakfast-skipping' adolescents. Int J Obes. 2010;34:1125-1133.
13. Smeets AJ, Soenen S, Luscombe-Marsh ND, et al. Energy expenditure, satiety, and plasma ghrelin, glucagon-like peptide 1, and peptide tyrosine-tyrosine concentrations following a single high-protein lunch. J Nutr. 2008;138(4):698-702.
14. Krieger JW, Sitren HS, Daniels MJ, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006;83:260-74.
15. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, et al. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41.
The Power of WHEY Protein
Dear SCAN Members,
As a health professional, you understand the importance of including high-quality protein in a healthy diet to help the body function properly.1,2,3 While most Americans meet the Institute of Medicine’s Recommended Daily Allowance (RDA) for protein—0.8g/kg of body weight/day—sub-populations, such as active adults and the elderly, may benefit from higher protein diets.4,5 Despite common beliefs that most Americans over consume protein, on average, Americans’ protein consumption hovers at the lower end of the acceptable macronutrient distribution range (AMDR), which is between 10% and 35% of total daily calories for adults 19 years and older.6 In fact, data indicate the average protein intake for men and women is 16% of calories.6
A growing body of science supports the benefits of consuming a higher protein diet - especially for managing weight and recovering after exercise. Whey protein is a complete, high-quality protein that is naturally found in dairy.
* Consuming whey protein may help:
o Promote muscle repair and recovery after exercise;7,8 and
o Build more lean muscle, when combined with regular resistance exercise, compared to resistance training alone or resistance training combined with carbohydrate consumption. 9,10
* Consuming whey protein, as part of a diet higher in protein, can help people:
o Feel fuller longer than carbohydrates or fats;11,12,13 and
o Lose more fat and/or maintain more lean muscle, as part of a reduced-calorie diet.14,15
To help your clients add more whey protein to their diets as they look for new ways to manage their weight and recover post-exercise, the National Dairy Council has developed educational tools that are available for your use at www.nationaldairycouncil.org/wheyprotein. These include:
The 'Whey' to a Higher Protein Diet: Using Whey Protein to Help Fuel Your Active Lifestyle (Whey Protein Booklet)
This booklet outlines the importance of protein and whey protein; helps readers determine protein needs; and includes recipes and meal plans.
Recipe Cards
These three healthy and simple recipes using whey protein provide quick and delicious solutions for including more complete protein in one’s diet.
We hope this information is helpful to you as you educate clients about the benefits of consuming high-quality protein every day.
Sincerely,
Marlene Schmidt, MS, RD
Vice President, Dairy Health and Wellness
National Dairy Council
847-627-3325
marlene.schmidt@rosedmi.com
1. IOC. International Olympic Committee Consensus Statement on Sports Nutrition, 2010. Available at: http://www.olympic.org/Documents/Reports/EN/CONSENSUS-FINAL-v8-en.pdf. Accessed April 6, 2011.
2. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89:1-8.
3. Paddon-Jones D and Rasmussen BB. Review : Dietary protein recommendations and the prevention of sarcopenia. Cur Opin Clin Nutr Metab Care. 2009;12:86-90.
4. Kim J-S, Wilson JM and Lee S-R. Review: Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010;21(1):1-13.
5. Gaffney-Stomberg E, Insogna KL, Rodriguez NR, et al. Increasing dietary protein requir ements in elderly people for optimal muscle and bone health. J Am Geriatrics Soc. 2009;57(6):1073-9.
6. Wright JD, Wang C-Y. Trends in intake of energy and macronutrients in adults from 1999-2000 through 2007-2008. Available at http://www.cdc.gov/nchs/data/databriefs/db49.htm. Accessed April 6, 2011.
7. Howarth KR, Moreau NA, Phillips SM, et al. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106:1394-1402.
8. Tang JE, Moore DR, Kujbida BW, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107:987-992.
9. Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007;32:1132-8.
10. Hulmi JJ, Kovanen V, Selanne H, et al. Review: Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: a case for whey protein. Nutr Metab. 2010;7(1):51.
11. Beasley JM, Ange BA, Anderson CAM, et al. Associations between macronutrient intake and self-reported appetite and fasting levels of appetite hormones: results from the optimal macronutrient intake trial to prevent heart disease. Am J Epidemiol. 2009;169(7):893-900.
12. Leidy HJ and Racki EM. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in 'breakfast-skipping' adolescents. Int J Obes. 2010;34:1125-1133.
13. Smeets AJ, Soenen S, Luscombe-Marsh ND, et al. Energy expenditure, satiety, and plasma ghrelin, glucagon-like peptide 1, and peptide tyrosine-tyrosine concentrations following a single high-protein lunch. J Nutr. 2008;138(4):698-702.
14. Krieger JW, Sitren HS, Daniels MJ, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006;83:260-74.
15. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, et al. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41.
Friday, 22 April 2011
Passion -- Become your TRUE desires!
The fulfillment of Jesus' life on earth is not what he did but rather
in what was done to him. Passion.
- Henri J. M. Nouwen
I really like how Henri Nouwen describes how Jesus FULFILLED His Life and the TRUTH of His Life on earth -- not ONLY by all that He DID -- preaching, teaching, performing miracles, leading, and taking control of all that he needed to do to fulfill His Destiny, BUT, by REACTING and PARTICIPATING in all the ways He did, to what was being DONE TO HIM -- PASSION!
Often, when we strive to live out our own TRUTH -- what it is in life we need to DO and BECOME in order to live our lives FULLY ENGAGED -- FULFILLING our goals -- our purposes -- our FULL potential -- contributing to the world the way we know we need to, we want to, what we SAID we WOULD STRIVE to do when we were full of ideals, full of energy, full of PASSION....
It actually involves all that we ACTIVELY DO -- YES -- but as life moves on and as we get older, we KNOW that things just happen. We get jobs. We have families. We get busy taking care of business. We become people who get sick and people who die and we spend time with friends and families of people who get sick and die. We get into ryhthms and routines. We spend time working the 'system' and get caught up. What happened to all that 'PASSION'?!!!
It's STILL there!!!!! Because 'PASSION' is about how we REACT to all that HAPPENS to us -- all that is DONE to us!!!
A huge part of living our TRUTH is about keeping our goals, our dreams, our aspirations, our ideals, and our potential to become who we WANT to BE by not only going after life ACTIVELY in all the ways we need to ACT but by REACTING with grace and wisdom to all that HAPPENS TO us so that the PASSION comes OUT EVEN MORE!!
THIS is what PASSION really IS! You find out what it IS you REALLY want for and IN your life -- what you are PASSIONATE about! If all that happens TO you, ends up DISTRACTING you from your goals, dreams, potential -- then, perhaps, that's not what you wanted and are about to begin with.
But, if through reacting to all that is done to you through life makes you THAT much more RESOLVED to accomplish goals, dreams, your potential -- what you picketed about, wrote essays about, visualized what you and the world could and WOULD BECOME with YOU IN IT -- BECAUSE YOU ARE IN IT -- then the PASSION is REAL and leading you to your FULL DESTINY!
Don't settle for just a life of DOING! Let your PASSION(S) drive you to LIVE -- FULLY and to become ALL that you can BE -- all that you were MADE FOR and MADE TO BE!
in what was done to him. Passion.
- Henri J. M. Nouwen
I really like how Henri Nouwen describes how Jesus FULFILLED His Life and the TRUTH of His Life on earth -- not ONLY by all that He DID -- preaching, teaching, performing miracles, leading, and taking control of all that he needed to do to fulfill His Destiny, BUT, by REACTING and PARTICIPATING in all the ways He did, to what was being DONE TO HIM -- PASSION!
Often, when we strive to live out our own TRUTH -- what it is in life we need to DO and BECOME in order to live our lives FULLY ENGAGED -- FULFILLING our goals -- our purposes -- our FULL potential -- contributing to the world the way we know we need to, we want to, what we SAID we WOULD STRIVE to do when we were full of ideals, full of energy, full of PASSION....
It actually involves all that we ACTIVELY DO -- YES -- but as life moves on and as we get older, we KNOW that things just happen. We get jobs. We have families. We get busy taking care of business. We become people who get sick and people who die and we spend time with friends and families of people who get sick and die. We get into ryhthms and routines. We spend time working the 'system' and get caught up. What happened to all that 'PASSION'?!!!
It's STILL there!!!!! Because 'PASSION' is about how we REACT to all that HAPPENS to us -- all that is DONE to us!!!
A huge part of living our TRUTH is about keeping our goals, our dreams, our aspirations, our ideals, and our potential to become who we WANT to BE by not only going after life ACTIVELY in all the ways we need to ACT but by REACTING with grace and wisdom to all that HAPPENS TO us so that the PASSION comes OUT EVEN MORE!!
THIS is what PASSION really IS! You find out what it IS you REALLY want for and IN your life -- what you are PASSIONATE about! If all that happens TO you, ends up DISTRACTING you from your goals, dreams, potential -- then, perhaps, that's not what you wanted and are about to begin with.
But, if through reacting to all that is done to you through life makes you THAT much more RESOLVED to accomplish goals, dreams, your potential -- what you picketed about, wrote essays about, visualized what you and the world could and WOULD BECOME with YOU IN IT -- BECAUSE YOU ARE IN IT -- then the PASSION is REAL and leading you to your FULL DESTINY!
Don't settle for just a life of DOING! Let your PASSION(S) drive you to LIVE -- FULLY and to become ALL that you can BE -- all that you were MADE FOR and MADE TO BE!
Friday, 15 April 2011
The Retro Look
Looking back. We seem to long for how things used to be -- in the good old days. We love the cars, the fashion, the music, the hairdos. MEN seemed to have MORE HAIR!
Life was simpler, more straightforward.
And people were SMALLER! As were FOOD PORTIONS!
Even though people ate plenty of saturated fats (butter, red meat, full-fat cheese and other dairy, real cream in coffee), plenty of carbohydrates (Wonder bread, biscuits, Mom's apple pie, all KIND of pies, cakes, and homemade cookies), and THREE SQUARE MEALS A DAY plus a small snack or two -- people were NOT as BIG -- ie -- obese -- as they are today. The prevalence of SUPER-OBESITY was also much lower.
What's going on???
Well, there are many reasons, but, certainly people just EAT MORE today. The SIZE of our portions has INCREASED over the past 20 years. What we classify as a NORMAL PORTION is double, often quadruple what it used to be. And our children don't KNOW any better. For some reason the whole 'BIGGER IS BETTER' mentality has stuck when it comes to our food intake. Even though many of us know very well that we are eating WAY TOO MUCH, because it's considered normal, we go into a warped sense of denial and just continue to overeat -- although what's considered 'OVEREATING' today is ALSO different from what it was 20 years ago. Which is why there is more 'SUPER-OBESITY' today.
This all goes along with the redefined weight norms we are seeing today. What was considered overweight, even, obese, 20 years ago looks different from what we consider overweight and obese to be today. Oh, on the scales and measuring tapes and fat calipers -- it's still defined properly, but I'm talking about what people SEE when they look at someone and a group of people. There are SO MANY MORE overweight and obese people today that if one looks into a crowd, you only pick out the few who are SUPER-OBESE, even though there could be many more dangerously overweight and obese people.
One of my first jobs was working in a hospital kitchen of a hospital in a working-class neighborhood in Philadelphia. I had a particular patient up on the wards who was SUPER-OBESE. She had diabetes, congestive heart failure, cardiomyopathy, osteoarthritis, and depression. Ironically enough, she was ONLY in the hospital for a work-up of possible inflammatory bowel disease. The doctor ONLY ordered a residue-restricted diet. Before I ever saw the patient, I started to notice that as her trays came down the food-assembly line, there were COPIOUS amounts of food, albeit, indeed, they were low-residue, but included plenty of jellies, biscuits, crackers, sugar, meat, mashed potatoes etc.! And I had not received any order for a consult for this patient. I investigated. I peeked in to the patient's room and saw that she was extremely overweight/obese. I tracked her doctor down. I asked him (actually I PLEADED with him)if he would refine the diet order to a diet that would not only address her bowel problems, but also her need for control of kcalories, sugars, and fats. I asked him to order a dietary consult so that I would then be free to work out the exact diet and I would be happy to work with the woman to help her, perhaps, lose some of her fat weight, and possibly get her blood sugar under better control without the need for insulin. He flatly refused. He told me to stick to his order as he was not interested in treating her obesity! ( Aaaah, how times have changed!) Anyway, I took charge to vigilantly look after her trays regardless of the doctor's attitude, making sure she didn't get the crazy amounts of food (albeit -- low-residue) that had been going up to her. I found out that one of the dietary supervisors, Mary, who was also a hefty woman herself, was actually putting EXTRA foods on the woman's tray and LIKED the fact that this woman was SO big. Mary told me that when she delivered the woman's tray, it made HER (Mary) feel BETTER about herself -- ie -- to stand next to someone who was BIGGER than HER!!! Oy!!!!
That was one of my first lessons in the importance of IN-SERVICE TRAINING for the DIETARY STAFF!
So, informally, despite the lack of an order from the doctor, I would visit the woman. When I would deliver her trays to her, sure enough, I discovered, she was longing for some guidance on how to lose weight and feel better about herself. I ended up working with her and helped her to lose 40 lbs. This enabled her to decrease her insulin dosages and helped with her knees. Her overall feeling of well-being improved. (Of course!). Unfortunately, her CHF and cardiomyopathy persisted as the damage was done, as did her bowel problems. I lost track of her after my internship ended.
That was one of my first lessons and RUDE awakenings that I had a LONG road ahead of me when it came to dealing with doctors who would take obesity seriously! Fortunately, THAT has also changed DRAMATICALLY! To me, it's ironic that today, often, MDs are the ones considered to be experts on obesity and are writing books and manning TV shows and doling out all the advice. I'm HAPPY about that -- really I am -- but don't forget DIETITIANS! We actually have the exact expertise people need PLUS all the knowledge of foods, better preparation, cookery, recipe development, shopping tips, etc.
I don't long for past days AT ALL, but I DO miss the REALITY of our definitions of OVERWEIGHT and OBESITY and PORTION SIZES being much closer to the TRUTH.
People WERE smaller because of this. But people DID have heart and bowel problems, cancers and diabetes THEN, which is why the CHANGES we HAVE emphasized in switching to MORE WHOLE GRAINS, less saturated/more poly and mono unsaturated fats, less red meat consumption, MORE FIBER etc is all GOOD!!!! But eating BIG PORTIONS OF EVEN HEALTHIER FOODS contributes to an overall excessive intake of the amounts of kcalories, carbohydrates, and essential fats than we need and can lead to being overweight and obese. This is VERY IMPORTANT for people to understand!
We have to work on getting people to GO BACK to how it WAS and EAT LESS. We are doing really well in that folks ARE eating more whole-grains, unsaturated fats, and leaner meats and lower-fat dairy products. We ALSO have to encourage people to GO BACK to how it WAS and EAT MORE BASICS and FRESH foods vs. all the PROCESSED gunk/junk.
We have to get people thinking BACK to when LEANER BODIES were NORMAL.
So, IN with the OLD and OUT with the NEW for body weight norms and food portion sizes!!
We just might get to see more of those small-waist dresses again.
I also happen to think that men will hang onto their hair longer if we go back to the past when it comes to FRESH, more prudent eating! I'm tired of all the dome heads that ALSO seems to be more NORMAL today than years ago. And, take those baseball caps off!!!
Now, THAT would be SWELL.....
Life was simpler, more straightforward.
And people were SMALLER! As were FOOD PORTIONS!
Even though people ate plenty of saturated fats (butter, red meat, full-fat cheese and other dairy, real cream in coffee), plenty of carbohydrates (Wonder bread, biscuits, Mom's apple pie, all KIND of pies, cakes, and homemade cookies), and THREE SQUARE MEALS A DAY plus a small snack or two -- people were NOT as BIG -- ie -- obese -- as they are today. The prevalence of SUPER-OBESITY was also much lower.
What's going on???
Well, there are many reasons, but, certainly people just EAT MORE today. The SIZE of our portions has INCREASED over the past 20 years. What we classify as a NORMAL PORTION is double, often quadruple what it used to be. And our children don't KNOW any better. For some reason the whole 'BIGGER IS BETTER' mentality has stuck when it comes to our food intake. Even though many of us know very well that we are eating WAY TOO MUCH, because it's considered normal, we go into a warped sense of denial and just continue to overeat -- although what's considered 'OVEREATING' today is ALSO different from what it was 20 years ago. Which is why there is more 'SUPER-OBESITY' today.
This all goes along with the redefined weight norms we are seeing today. What was considered overweight, even, obese, 20 years ago looks different from what we consider overweight and obese to be today. Oh, on the scales and measuring tapes and fat calipers -- it's still defined properly, but I'm talking about what people SEE when they look at someone and a group of people. There are SO MANY MORE overweight and obese people today that if one looks into a crowd, you only pick out the few who are SUPER-OBESE, even though there could be many more dangerously overweight and obese people.
One of my first jobs was working in a hospital kitchen of a hospital in a working-class neighborhood in Philadelphia. I had a particular patient up on the wards who was SUPER-OBESE. She had diabetes, congestive heart failure, cardiomyopathy, osteoarthritis, and depression. Ironically enough, she was ONLY in the hospital for a work-up of possible inflammatory bowel disease. The doctor ONLY ordered a residue-restricted diet. Before I ever saw the patient, I started to notice that as her trays came down the food-assembly line, there were COPIOUS amounts of food, albeit, indeed, they were low-residue, but included plenty of jellies, biscuits, crackers, sugar, meat, mashed potatoes etc.! And I had not received any order for a consult for this patient. I investigated. I peeked in to the patient's room and saw that she was extremely overweight/obese. I tracked her doctor down. I asked him (actually I PLEADED with him)if he would refine the diet order to a diet that would not only address her bowel problems, but also her need for control of kcalories, sugars, and fats. I asked him to order a dietary consult so that I would then be free to work out the exact diet and I would be happy to work with the woman to help her, perhaps, lose some of her fat weight, and possibly get her blood sugar under better control without the need for insulin. He flatly refused. He told me to stick to his order as he was not interested in treating her obesity! ( Aaaah, how times have changed!) Anyway, I took charge to vigilantly look after her trays regardless of the doctor's attitude, making sure she didn't get the crazy amounts of food (albeit -- low-residue) that had been going up to her. I found out that one of the dietary supervisors, Mary, who was also a hefty woman herself, was actually putting EXTRA foods on the woman's tray and LIKED the fact that this woman was SO big. Mary told me that when she delivered the woman's tray, it made HER (Mary) feel BETTER about herself -- ie -- to stand next to someone who was BIGGER than HER!!! Oy!!!!
That was one of my first lessons in the importance of IN-SERVICE TRAINING for the DIETARY STAFF!
So, informally, despite the lack of an order from the doctor, I would visit the woman. When I would deliver her trays to her, sure enough, I discovered, she was longing for some guidance on how to lose weight and feel better about herself. I ended up working with her and helped her to lose 40 lbs. This enabled her to decrease her insulin dosages and helped with her knees. Her overall feeling of well-being improved. (Of course!). Unfortunately, her CHF and cardiomyopathy persisted as the damage was done, as did her bowel problems. I lost track of her after my internship ended.
That was one of my first lessons and RUDE awakenings that I had a LONG road ahead of me when it came to dealing with doctors who would take obesity seriously! Fortunately, THAT has also changed DRAMATICALLY! To me, it's ironic that today, often, MDs are the ones considered to be experts on obesity and are writing books and manning TV shows and doling out all the advice. I'm HAPPY about that -- really I am -- but don't forget DIETITIANS! We actually have the exact expertise people need PLUS all the knowledge of foods, better preparation, cookery, recipe development, shopping tips, etc.
I don't long for past days AT ALL, but I DO miss the REALITY of our definitions of OVERWEIGHT and OBESITY and PORTION SIZES being much closer to the TRUTH.
People WERE smaller because of this. But people DID have heart and bowel problems, cancers and diabetes THEN, which is why the CHANGES we HAVE emphasized in switching to MORE WHOLE GRAINS, less saturated/more poly and mono unsaturated fats, less red meat consumption, MORE FIBER etc is all GOOD!!!! But eating BIG PORTIONS OF EVEN HEALTHIER FOODS contributes to an overall excessive intake of the amounts of kcalories, carbohydrates, and essential fats than we need and can lead to being overweight and obese. This is VERY IMPORTANT for people to understand!
We have to work on getting people to GO BACK to how it WAS and EAT LESS. We are doing really well in that folks ARE eating more whole-grains, unsaturated fats, and leaner meats and lower-fat dairy products. We ALSO have to encourage people to GO BACK to how it WAS and EAT MORE BASICS and FRESH foods vs. all the PROCESSED gunk/junk.
We have to get people thinking BACK to when LEANER BODIES were NORMAL.
So, IN with the OLD and OUT with the NEW for body weight norms and food portion sizes!!
We just might get to see more of those small-waist dresses again.
I also happen to think that men will hang onto their hair longer if we go back to the past when it comes to FRESH, more prudent eating! I'm tired of all the dome heads that ALSO seems to be more NORMAL today than years ago. And, take those baseball caps off!!!
Now, THAT would be SWELL.....
Thursday, 7 April 2011
Take It Day By Day
Yesterday is history. Tomorrow is a mystery. And today? Today is a gift. That's why we call it the present. ~Babatunde Olatunji
Those of us that live in free lands -- where we have decent, if not lovely homes, supermarkets, neighborhoods, and surroundings -- are truly blessed.
And yet, we still suffer. We are lonely. We are frustrated. We still experience grief at losing loved ones. We still get overwhelmed by responsibilities in caring for our children, our aging parents, our sick family members and friends. We have bills to pay. We still have to work at our relationships -- with spouses, with partners, with children, co-workers, with parents and siblings, with friends. We still feel misunderstood. We still get ill ourselves.
Whatever life IS and brings -- it IS as it IS. I KNOW its important to plan for the future, and, also, to learn from past mistakes, but EACH DAY is a NEW BEGINNING and a new chance to LIVE WELL.
When you wake up each day -- really look at it as a GIFT -- a PRESENT to yourself.
Make GREAT choices -- eat healthy, engage in exercise or movement of some kind, enjoy fresh air. Be kind, understanding, patient. Take some time in the day to focus on a responsibility or two that you've been putting off and get action started on tending to it -- whether it's to pay a bill on time, to call a friend who has been waiting to hear back from you, to sit down with a child who needs your time and guidance, to call your Mom.
Take ONE DAY AT A TIME and MAKE IT A GOOD DAY. There's nothing better than going to bed at night feeling tired, but in a GOOD WAY -- that 'accomplished' way. It's also SO great to have your body feel HEALTHY at the end of a day -- your food is well-digested and you feel comfortable, light, and tired, but WELL -- because you chose to put healthy food into your body and to not OVEREAT, and you moved your body ENOUGH and in ways to innervate your body's physiological systems in just the ways they needed. Sleep will, most likely, be deep, peaceful, and sweet.
LIVE WELL TODAY!
Those of us that live in free lands -- where we have decent, if not lovely homes, supermarkets, neighborhoods, and surroundings -- are truly blessed.
And yet, we still suffer. We are lonely. We are frustrated. We still experience grief at losing loved ones. We still get overwhelmed by responsibilities in caring for our children, our aging parents, our sick family members and friends. We have bills to pay. We still have to work at our relationships -- with spouses, with partners, with children, co-workers, with parents and siblings, with friends. We still feel misunderstood. We still get ill ourselves.
Whatever life IS and brings -- it IS as it IS. I KNOW its important to plan for the future, and, also, to learn from past mistakes, but EACH DAY is a NEW BEGINNING and a new chance to LIVE WELL.
When you wake up each day -- really look at it as a GIFT -- a PRESENT to yourself.
Make GREAT choices -- eat healthy, engage in exercise or movement of some kind, enjoy fresh air. Be kind, understanding, patient. Take some time in the day to focus on a responsibility or two that you've been putting off and get action started on tending to it -- whether it's to pay a bill on time, to call a friend who has been waiting to hear back from you, to sit down with a child who needs your time and guidance, to call your Mom.
Take ONE DAY AT A TIME and MAKE IT A GOOD DAY. There's nothing better than going to bed at night feeling tired, but in a GOOD WAY -- that 'accomplished' way. It's also SO great to have your body feel HEALTHY at the end of a day -- your food is well-digested and you feel comfortable, light, and tired, but WELL -- because you chose to put healthy food into your body and to not OVEREAT, and you moved your body ENOUGH and in ways to innervate your body's physiological systems in just the ways they needed. Sleep will, most likely, be deep, peaceful, and sweet.
LIVE WELL TODAY!
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