YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

•Food Shopping


Whole grains (bread, cereal, rice, pasta) provide the foundation of a healthful diet.

You should consume 6 to 11 servings a day from this food group.

Not only are whole grains nutrient-packed but they are also high in fiber that aids in the prevention of colon cancer and other digestive disorders.

Overall, the trick to navigating through grocery store aisles is to look for less . . . on the label. Generally, fewer ingredients equal better foods.

For instance, natural foods that come from the ground usually don't require labels. That's why any produce is basically OK for you.

One caveat: Make sure it has a great feel, a healthy smell, and has not been waxed.

Also, we believe in working from the inside of the store out, so that heat and bacteria have less time to sap nutrients from your produce before you get home.

[jezzie]

Dr. Mehmet C. Oz, M.D.

Dr. Oz is Vice-Chair and Professor of Surgery at Columbia University. He directs the Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital.

His research interests include heart replacement surgery, minimally invasive cardiac surgery, complementary medicine, and health care policy.

He has authored over 400 original publications, book chapters, and medical books and has received several patents. He performs over 350 heart operations annually.

In addition to belonging to every major professional society for heart surgeons, Dr. Oz was elected as a Global Leaders of Tomorrow by the World Economic Forum, won the prestigious American Association for Thoracic Surgery Gross Research Scholarship, and has received an honorary doctorate from Istanbul University.

He was voted “The Best and Brightest” by Esquire Magazine and was elected one of the Doctors of the Year by Hippocrates magazine, and Healers of the Millenium by Healthy Living magazine.

He is annually elected as one of the best physicians in the USA by the Castle Connolly Guide as well as other major ranking groups.

[jezzie]

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[jezzie]

All About YOU: Why Too Much Vitamin A Is Bad

Somersaulting down the sidewalk isn't the only thing that's bad for your skeleton. So is taking too much vitamin A.

Your body definitely needs some vitamin A, but more than 2,500 international units (IU) a day could hurt new bone formation.

Know Your Limits

You can't OD on food sources of vitamin A -- carrots, red peppers, sweet potatoes, and the like.

Just make sure your vitamins and supplements don't put you over the 2,500 IU limit -- and choose supplements that contain the beta carotene form of vitamin A.

Other things that are bad for your bones: cigarettes and excessive alcohol.

More Ways to Boost Your Bones
Keeping bones strong is easy! Just follow this advice:

* Beware the supermodel diet. What's that? High protein and diet cola.
* Ditch the cigs.
* Add exercises to your workout.
* Get plenty of calcium, vitamin D, and vitamin K.

RealAge Benefit: Taking unnecessary vitamins and supplements can make your RealAge as much as 1.7 years older.

[jezzie]

All About YOU: Bad to the Bone

When it comes to your health, too much of a good thing can often be bad.
Enter high-protein diets.

While loading up on protein helps shed pounds, it also speeds up bone loss.

Large amounts of protein -- a pound of chicken, fish, beef, or pork or 2.5 pounds of nuts per day -- prompt your body to excrete bone-building calcium rather than absorb it.

Read on for another bone buster.

In addition to extremely high protein, another bone-buster: caffeinated drinks. The caffeine in coffee or soda can make you excrete the calcium you eat or drink, before your body has a chance to use it. Is your diet putting you at risk for osteoporosis?

Can't cut back on the java or diet coke? Take a calcium supplement (either a pill or a chewable) and load up on calcium-rich foods (you can look up good sources here). Add 20 milligrams of calcium a day for each 12-ounce carbonated soft drink, 4-ounce cup of coffee, or 4 ounces of protein you consume.

Make sure to take it with vitamin D (it helps keep calcium in the bones). But don't take it at the same time you take your fiber or iron supplements, which can block absorption.

RealAge Benefit: Consuming 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.

[jezzie]

Gauge Your Appetite

Sometimes, we eat for physical reasons -- we're genuinely hungry -- and sometimes, we eat for emotional reasons -- we're steamed at a coworker. But it's not always easy to figure out the difference.

To help, start using the YOU Diet Hunger Test. Throughout the day, judge your level of hunger using the scale below, and record it in a notebook. Try to focus on staying tuned to what your stomach is telling you, not what's happening with stress (kids going crazy), emotions (spouse is working late again), or habits (Leno equals a bag of chips).

This process will help you really feel your hunger, so you can let your stomach, not your emotions, dictate what you do.

Tank = Hungry

1/2 Tank = Edge is off
3/4 Tank = Satisfied and not hungry
Full Tank = Full and comfortable
Overflow Level S = Stuffed
Overflow Level OS = Overstuffed
Overflow Level BP = Button Pop/Exploding

Grabbing a fiber-filled fruit can help keep your hunger at bay. Find out what fruits work best.

More: Every time you find yourself reaching for the cheese sauce or cookie box, use the test to rate your hunger. Then, think about whether you're reaching for the leftover lasagna because you're truly hungry or you're eating for a reason that has absolutely nothing to do with hunger.

Aim to stay in the 3/4 to Full Tank range -- satisfied at all times. You'll get there by eating regularly throughout the day.

After applying the gauge for two weeks, you'll start to instinctively know why you're eating and, better yet, you'll train yourself to eat simply to keep your stomach -- not your emotions -- satisfied.

Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

[DeeBloom]

Yes, I have the book, thanks. Do you mind if I post here occationally?

[jezzie]

Mind? I would love the company.

I'm losing slowly because I have such a large appetite.
For ex: when I have my oatmeal it's a double portion. Plus an egg and an orange.
But I'd rather lose more slowly than to suffer with hunger pangs.


Wednesdays Menu

Pre-Breakfast:
2 cups two thirds decaf with soy and evap. milk
almnds

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Mineola orange

Pre-Lunch:
walnuts, snflwr, pmpkin seed mixture
banana

Lunch:
Healthy Harvest rotini in Classico hot sauce w/parmesan

Pre-Dinner:
organic plain yogurt with blueberries
5.5 oz. V-8 juice

Dinner:
baked salmon topped with mango preserves and Tobasco
green beans, Granny Smith apple

[jezzie]

Thursdays Menu

Pre-Breakfast:
2 mugs of two thirds decaf with soy and evap. milk
walnuts

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
snflwr, pmpkin seed mixture
5.5 oz. V-8 juice

Lunch:
pizza-type whole wheat tortilla (sauce & mozzarella)
1 clump of black grapes

Pre-Dinner:
walnuts
organic plain yogurt with blueberries

Dinner:
1/2 sweet potato
eggplant, sum. squash, zucchini sautéed in garlic & oil

[jezzie]

Fridays Menu

Pre-Breakfast:
2 cups two thirds decaf with soy and evap. milk
walnuts, Granny Smith apple

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
snflwr, pmpkin seed mixture
banana

Lunch:
Healthy Harvest rotini in Classico hot sauce w/parmesan

Pre-Dinner:
organic plain yogurt with blueberries
5.5 oz. V-8 juice

Dinner:
vegetable casserole, cheddar on Triscuits

[jezzie]

A Good Reason to Get 4 Whole Grains

Want to keep your blood pressure below the 140/90 danger point? Get at least four servings of whole-grain foods a day.

Hypertension risk starts to drop with just one to two servings of whole grains daily, but getting four makes the greatest impact.

Whole-Grain Heroes

For maximum RealAge benefits -- younger arteries, better bowel function, lower cancer risk, etc. -- you'll need six servings of whole grains daily. Not consistently reaching that goal yet?

Use four as a stepping stone and research shows you'll enjoy better blood pressure on your way to six.

4 in a Flash

It's easy to get four -- or more! -- whole grains into your day. Start early with a whole-grain cereal like shredded wheat.

Then, use two slices of a whole-grain bread in your sandwich at lunch, air pop some popcorn for an afternoon snack, and have a scoop of brown rice with dinner.

RealAge Benefit: Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.

[jezzie]

Know Your Fats

Like bosses, fat in food comes from two broad categories -- one is good to you and the other makes you suffer.

The best way to avoid suffering damage to your cholesterol levels and your waist size: Watch which fats you're eating, and banish certain ones from your life and your gut. Above all, avoid saturated and trans fats; they're the aging fats associated with long-term weight gain and clogging of your arteries.

A serving size should have no more than 4 grams of those two villains combined.

More:
Essentially, bad fats -- saturated and trans fats -- are the ones that are solid at room temperature: animal fat, butter, stick margarine, lard.

Eating trans fat decreases good HDL cholesterol and increases bad LDL cholesterol, and it increases inflammation and damages your arteries, which makes your blood more prone to clotting.

The good fats, in contrast, are the ones that are liquid at room temperature but get thick when cold, like olive oil. They help raise your HDL levels, which helps clear away any artery-clogging guck.

Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

[jezzie]

•Accolades for Olive Oil

Starting an olive oil habit could be as healthful as kicking a smoking habit. And the proof is in your urine.

Microscopic substances in your urine reveal how well your body is defending against everyday cancer-causing cell damage. Think of the substances as shrapnel -- too much means your body is taking some serious hits. Enter olive oil.

In a study, men who upped their intake had less of the damage-signaling shrapnel in their urine samples. How much less? The drop was similar to what smokers experience when they quit. Now that's some potent oil. Here's why it's so good for you.

Olive oil is full of good-for-you substances. So which one is responsible for the cancer-fighting effects?

Until this recent study, researchers suspected it was the phenolic compounds in the oil; phenols have antioxidant properties. But the phenolic content of the oils seemed to have little impact in this study.

Three different types of oil with varying amounts of phenolic compounds were tested, and the type made little difference in the amount of cell-damage markers found in urine samples.

Researchers suspect there is something anticarcinogenic about monounsaturated fat, in and of itself.

Which would mean that olive oil, rich in monounsaturated fat, is not only a heart helper but may also deter cancer.

That helps explain why, compared to Northern Europeans, Southern Europeans, whose diets tend to overflow with the oil, have lower rates of both heart disease and cancer.

But one caveat to keep in mind: The men in the study didn't add olive oil to their diets. They used it to replace the fats they normally consume -- about 5 teaspoons total per day.

Use olive oil to chase out the butters, margarines, and shortenings in your diet so you don't increase your overall calorie count; if you go overboard on calories, you're looking at a different set of health problems.

[jezzie]

•Top 10 Veggies List

Make sure the vegetables you eat the most are the most nutritious veggies you can eat.

If you're a broccoli lover, you've picked a winner.

From a list of 10 of the most commonly consumed vegetables in the country, broccoli holds the top spot for having the most phytochemicals -- compounds everyone's urged to consume because they protect against chronic diseases.

At the bottom of the list? Cucumbers, described by some people as "water you can eat."

The 9 runners-up to broccoli were spinach, yellow onions, red peppers, carrots, cabbage, potatoes, lettuce, celery, and cucumbers.

Red peppers actually beat out broccoli in terms of having the highest levels of antioxidants.

The same researchers also have rated 10 of the most popular fruits.

Cranberries -- with the most phytochemicals and the most antioxidants -- topped that list, followed by apples, red grapes, strawberries, peaches, lemons, pears, bananas, oranges, grapefruit, and pineapple.

Food scientists aren't ranking veggies just to satisfy their curiosity, by the way. They're contemplating a bioactivity index (BI) for dietary cancer prevention to help grocery shoppers quickly spot the fruits and veggies that have the biggest health benefits.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

[Off My Duff]

Hi, Jezzie...I've been cruising around for a long time, trying to find an eating plan I can stick with. Haven't been having much luck until now...

I just stumbled upon your thread tonight, and I've read all sixteen pages. What wonderful and helpful information! Thank you for taking the time to share it. This actually looks like a way of eating I'd enjoy, and could possibly stick with for the long haul. I've never been able to stick to low carbing, and I haven't been able to stick to Weight Watchers either, so I've felt kind of stuck.

It looks like you're doing very well on this plan. Are you enjoying it, and not feeling too deprived? You don't really have to count anything, right? (I HATE "counting Points".)

Do you have to record everything you eat? Do you notice a sense of freedom now that you're "choosing to be scale free"?

I'm 51, post-menopausal, hypothyroid, and need to lose nearly 20 inches (gulp) from my waist to get back within the healthy parameters. That sounds overwhelming to me, but this plan sounds good, if I'm not too far gone...

Just from what you've shared here, I think I have enough to go on to start the plan tomorrow. Do you mind if I pop in with comments here and there as I go along?

Thanks again for posting this great information!

[jezzie]

I'd love the company Becky.

Off hand the only counting is more a question of label reading.
No more than 4 gr. sugar in a serving or 4 grams of sat fat.
Naturally the less calories you eat - the faster you will lose.

Having cut up veggies or vegetable soup on hand helps.

Since you have already read this you are aware that my loss has been slow.
Can't compare to my Atkins loss. ..... But I'm still with it because I love it.

.

[jezzie]

Saturdays Menu

Pre-Breakfast:
2 cups two thirds decaf with soy and evap. milk
walnuts, banana

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
Kashi honey/almond/flax bar
grn. tea w/lemon, orange blossom honey

Lunch:
Healthy Harvest rotini in Classico hot sauce, parmesan
Granny Smith apple

Pre-Dinner:
organic plain yogurt with blueberries
5.5 oz. V-8 juice

Dinner:
baked salmon, sauteed broccoli

[jezzie]

•All About YOU: Eat This First

If you're famished, eat a little fat before you sit down for a meal. Did we say fat?

Yes, but we're talking about the good kind. Eating some healthy fat 20 minutes before a meal can keep you from stuffing yourself. It fools your brain into thinking you're not as hungry as you thought.

And your waist will reap the rewards. How does healthy fat do it?

About 70 calories of healthy fat just before you eat -- that's 6 walnuts, 12 almonds, or 20 peanuts -- can trick you into thinking you're full.

Eating good fats stimulates the production of cholecystokinin (CCK), a hormone that tells your brain you've had enough to eat and then keeps you feeling full by slowing the emptying of your stomach.

So when you sit down for a meal, you'll eat for pleasure, not for hunger, and you'll be likely to eat less.

Slow It Down

Because the average person is finished eating long before his or her brain gets the fullness signal, you should eat slowly. Quickly downing your food won't give your satiety hormones time to kick in.

RealAge Benefit: Eating only healthful fat can make your RealAge 3.4 years younger.

[Off My Duff]

Originally Posted by jezzie

I'd love the company Becky.

Off hand the only counting is more a question of label reading.
No more than 4 gr. sugar in a serving or 4 grams of sat fat.
Naturally the less calories you eat - the faster you will lose.

Having cut up veggies or vegetable soup on hand helps.

Since you have already read this you are aware that my loss has been slow.
Can't compare to my Atkins loss. ..... But I'm still with it because I love it.

.

Thanks, Jezzie!
I don't mind if the weight loss is slow--I just want to stop the constant lose-a-few-gain-a-lot that's gotten me to this size. You said your weight loss has been slow, but I'd say that going from a 26 to a 20 in about a year's time is excellent! I wear size 26 right now, and if I could do what you have done, I would be OVERJOYED!

[jezzie]

I'd say that going from a 26 to a 20 in about a year's time is excellent!

Actually no.

I was a size 26 when I was 229 in 2003. I lost 59 pounds in 11 months and went to a size 16.

Then I yo-yo'd my way up 39 pounds to a tight 20. Now I have lost 11 and I'm wearing loose 20.

I'm losing only about a pound a month because my minimum calorie count is 1950.
(But I don't check it very often.)

I wish I were one of those people who could be satisfied at 1700 calories ... but I'm not.
I do plan on upping my walking soon. Maybe I'll lose 1.5 a month. ???

I gained all my weight from age 56 - age 60. - 21 pounds a year for four years.
If I lose 12 pounds a year. And don't gain 21 ... I'm 33 ahead of the game.

I just wouldn't want anyone to think I'm touting this plan as some miraculous new way
to lose weight. It's Dr. Oz and Dr. Roizens version of Mediterranean.
It's a plan that suits me. And my lifestyle.

I have to run. Breakfast at my DS-42's house. See you later.

[jezzie]

•Make Eating Automatic

To lose weight, start each day knowing when and what you're going to eat. Then, don't think about it again.

Plan three main meals plus snacks, so you're never hungry. That way, you'll avert the 180-degree shift between starving and gorging that occurs when you skip meals.

Eating often and automating your eating are two keys to waist management.

Stick with the YOU plan for 14 days and you'll learn to do both, which will start reprogramming your body so that you never again have to sweat over what you're eating.

More: Two more key elements of waist-loss success: Don't eat within 3 hours of bedtime, and make dessert an every-other-day treat.

Also, since research shows that your surroundings affect how much you eat at meals, give some thought to your dining environment. Specifically, to create a mood that discourages indulgence and overeating, use a little dining room feng shui:

* Choose bright lights, not soft lights.
* Choose a warm room temperature, not a cool one.
* Choose conversation, not music or TV, which can distract you into eating more.

[jezzie]

•Right on Schedule

You can avoid overeating and boost your metabolism by keeping an eye on the clock.

A recent study revealed that eating at regular intervals throughout the day appears to help people eat less and burn more calories than eating at irregular times. Stick to a consistent schedule as much as possible, and be sure to keep nuts, fresh fruit, and whole-wheat crackers on hand to munch on when your usual mealtime gets delayed.

Skipping meals or eating at varied times during the day can slow your metabolism and cause your body to hoard fat and calories, all of which can lead to extra pounds.

A recent study revealed that women who ate meals and snacks at regular intervals throughout the day ate less overall, burned more calories, had lower total and LDL cholesterol levels, and showed improved glucose tolerance.

Keep your energy levels up and your metabolism in full gear by eating a small amount of healthy foods every 2 to 3 hours throughout the day.

Pair high-fiber snacks with a bit of healthy fat or protein, such as whole-wheat crackers with peanut butter or a cup of low-fat yogurt with a handful of chopped walnuts or granola. Aerobic exercise, including brisk walking, cycling, and swimming, also will help boost your metabolism.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Practice Food Monogamy

Yeah, sure, variety may be the spice of life, but it also may be the death of dieting.

Having a lot of food choices is what makes us live like we're in a never-ending speed-eating contest. But research shows that if you decrease your food choices, you'll automatically decrease your appetite and waist size.

Pick the one meal you most often rush through and automate it. For most people, lunch is the hurry-up meal.

So find a healthy lunch you like -- salad with grilled chicken and a light olive oil dressing or turkey on whole-grain bread -- and have it for lunch every day. Every day. Yes, every day.

More: In fact, the same old routine is the point. More and more research has found that putting a cap on the variety of foods and tastes you experience helps you control your weight. How does it work?

It seems that when you have meals with lots of diverse flavors, it takes more calories to make you feel full. That's why we tend to eat more -- to satisfy our taste buds, not our bellies -- when enjoying foods like Mexican or Indian cuisine.

We definitely don't want you to become bored, but if you make a habit of eating the same food for at least one meal a day, it'll decrease your temptations and help you stop thinking about flavor feasts.

It's one of the ways to automate your brain so that your habits follow.

Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.