A balanced diet is just one part of a balanced lifestyleons

How Healthy Eating Habits, Exercise and Emotional Well-Being Are Connected

This blog was originally published on SplendaLiving.com.

As a registered dietitian I am always talking and writing about food and nutrition. I want to be sure everyone knows that a balanced diet is essential to good health. But your diet is not the only thing that must be balanced. Eating right is just one part of a healthy lifestyle. Regular exercise and emotional well-being are equally important parts of a healthy lifestyle, and they must all be balanced for you to feel your very best.

What Does It Mean to Be Healthy?

The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” I think most people would agree they don’t think they’re healthy just because they don’t have malaria or some other illness. We want to feel well physically, mentally and socially, and to achieve that state of health we must recognize the connections between eating, exercise and our emotions.

Healthy eating provides the nutrients we need for a strong immune system that can help to defend us against certain illnesses and lower our risk of developing other diseases. It also provides the fuel we need to be as active as we want to be and enhances our sense of well-being when we have enough to eat and can enjoy food with others. Regular physical activity helps to keep our muscles strong and increases our stamina so we can do the things we want to do. It also helps burn off the calories in the food we eat and it improves circulation so that oxygen and vital nutrients can be delivered to every cell of the body. Good emotional health comes from having supportive relationships with others, a positive outlook on life and a meaningful spiritual connection. If one arm of this triad is weakened, the others will bend, too.

Connecting the Parts of a Healthy Lifestyle

Consider this simple example of the way the parts of a healthy lifestyle are connected. You rush to the gym after work committed to getting 45 minutes of cardiovascular exercise and 15 minutes of strength conditioning. You feel sluggish after just 15 minutes on the treadmill because you didn’t eat or drink anything for several hours before exercising. You stop exercising and feel bad for not being able to complete your workout. By the time you get home you are so hungry and demotivated that you wolf down an entire bag of potato chips instead of making the dinner you had planned.

Sound familiar? Now consider what the chances are that you’ll get a good night’s sleep and wake up early to get to the gym after a light breakfast? As you can see, the links between eating, exercise and emotions are strong, and if one breaks down your healthy lifestyle can be thrown out of balance.

In that first example, not eating before exercising puts a negative chain reaction in motion. Another trigger might be when you feel very so anxious about something – maybe an incomplete project at work or larger than expected credit card bill – that you skip going to the gym just when you need the stress relief that exercise can provide the most. Research has shown that exercise can increase the chemicals in our brains that contribute to feelings of happiness and improve our focus and memory so we perform better at tasks. Without these benefits of exercise, we are more likely to continue feeling stressed, make poor food choices and have difficulty sleeping, which compound our problems.

Healthy Eating Habits for All the Right Reasons

One thing that does not contribute to a healthy lifestyle is the feeling you must do everything perfectly, especially when it comes to your diet. I can’t think of anything that could be more stressful! The balance we are seeking allows for some ups and downs, so strive to do your best and be forgiving if you can’t always live up to your own expectations for healthy eating habits.

Here are my top three healthy eating tips to add to your healthy lifestyle.

  1. Have a plan. Knowing where, when and what you intend to eat each day leaves less room for error. Be realistic when making your eating plan and be ready to adjust it whenever needed, keeping in mind that every choice you make does count.
  2. Avoid extremes. There’s no reason to eliminate any food from your diet (unless medically required), but it’s also not wise to over-consume any food, either. Moderation is the goal. For example, if you want to reduce the amount of added sugars you consume, consider replacing some of them with a low calorie sweetener, like SPLENDA®No Calorie Sweetener, so you can continue to enjoy sweet tasting foods and drinks, but with fewer calories.
  3. Take your time. You have to eat every day for the rest of your life, so don’t try to make too many changes too quickly. Ease into what fits your current means and routines while leaving the door open to explore other options when time allows. And to get the most of your meals, be mindful of each mouthful.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

For more information about adopting healthy eating habits, visit the Healthy Lifestyle section of this blog.
Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 
References:

 

No one diet is right for everyone

Can You Count on Popular Diet Programs to Lose Weight?

Originally posted on SplendaLiving.com

I once had a client say to me that she wanted to lose weight, but she just hadn’t found the right diet yet. She went on to explain that she had tried many popular diet programs over the years, but none of them ever worked for her. When I probed further to find out what she did and didn’t like about the diets she tried, I discovered she had successfully adopted several new eating behaviors from each one. What she didn’t realize was that she was customizing her approach to healthier eating habits with each change she made, and creating a plan that would work for her for over the long run.

If you’re hoping to start the New Year off by making a resolution to lose weight, there are many things you can learn from all of the popular diet programs out there. While you may not be able to adhere to all of the recommendations, all of the time, any change you make that improves what and how much you eat – and that you can stick to – is a win for you!

Over the years I have had clients tell me they started to eat breakfast regularly after being on a popular diet, even though they dropped the rest of the plan. Others have said they started using a no-calorie sweetener, like SPLENDA® Brand, instead of sugar as part of a diet program and continued using it long after giving up on the rest of the plan. And then there are those who formed the habit of eating a salad before dinner each night, or bringing a piece of fruit to work to snack on in the afternoon every day, even though they skipped the rest of the “rules”. These are all success stories in my book.

Read on to see how you can take what you need from the most popular weight loss diets while leaving behind what you don’t.

What are the Best Diet Programs or the Best Weight Loss Diet?

Numerous well-controlled studies designed to compare the effectiveness of different weight loss diets with different compositions of fat, protein and carbohydrates, have found they all result in weight loss if you stick to them. Initial rates of weight loss vary from one plan to another, but over time they even out to about the same number of lost pounds as long as you keep following the rules. Of course, once you stop following the rules, some or all of the weight is regained.

Some of the riskiest diet plans are those that promise quick weight loss. Tempting as they may sound, they do not result in weight loss that lasts. And they often have more extreme food restrictions that can lead to nutritional imbalances. This is not a solution even for the short term.

To avoid diet lapses and weight gain you need to establish some new eating habits that are compatible with your way of life, yet make it possible to maintain a healthier weight. The best way to figure out what approach will work for you is to consult with a registered dietitian/nutritionist or other qualified health professional. If that is not an option, use the steps below to rate the popular weight loss diet plans.

3 Steps to Evaluate if a Popular Weight Loss Diet is Right for You

  1. The first thing you should do to evaluate any weight loss program is check out the food or meal replacement products you’re expected to eat. If you don’t like, can’t easily buy, don’t know how to prepare or can’t afford most of the recommended foods, then don’t even consider starting the diet. If, however, there are foods you have tried and liked but don’t regularly eat, like beans or fish, you may have to up your game to include them more often. If the plan is based on buying special foods or meal replacement products, ask yourself if that’s a sustainable option for you.
  2. The next thing to do once you’re satisfied with the foods you’re allowed or expected to eat is to see if there are any “forbidden” foods. Now ask yourself: could you live without them for the rest of your life? If entire food groups are omitted, such as grains or dairy, it may be best to keep looking for a more balanced plan.
  3. After you find a plan that is a good match for your food preferences, look at the recommended eating schedule to see if it fits in well with your daily routine. There is no point in starting a plan that expects you to eat every two hours or have your main meal at midday or stop eating by 6pm if that’s not possible for you. You will also want to know what other activities you’ll have to fit into your life, like exercising, attending meetings or completing records, and make sure those requirements are realistic for you.

There is no one weight loss diet that is right for everyone, so make it your goal to adopt healthier eating habits that are right for you and can last a lifetime.

 

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 
Reference:
Sacks FM, Bray GA. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009; 360:859-873; DOI: 10.1056/NEJMoa0804748

 

 

Tips for talking to teens about body weight and food choices

Weight Loss Tips for Teens to Lose Weight and Feel Great

This post originally appeared in SplendaLiving.com.

Whenever I see old television clips from American Bandstand, a popular television show in the 1950-80’s that featured teenagers dancing to the latest hit songs, I can’t help but think that all that dancing really helped to keep those kids in shape.

Do you ever wonder what people will think about the youth of today when they look at archived YouTube videos 50 years from now?

Sadly, what they will see is that about one-third of American children and adolescents ages 6 to 19 are overweight or obese, as reported by the National Institute of Diabetes and Digestive and Kidney Diseases. The only thing sadder than that statistic is the one that predicts 80% of these teens will become overweight or obese adults. The single most important step we can take to reverse this trend is to prevent excess weight gain right from the start in childhood. And if excess weight gain begins in adolescence, the next step is to stop or slow down the rate of weight gain during the teen years. Tackling that problem is important for health, much more so than body image, and is the focus of this blog.

How to Get the Conversation Started

Research indicates that over-consumption of added sugars, from foods like full-calorie sodas and sweet treats, can increase the risk of becoming overweight in teens. The American Heart Association notes, “Although added sugars most likely can be safely consumed in low amounts as part of a healthy diet, few children achieve such levels, making this an important public health target.” Not having an abundance of sugar-sweetened foods and beverages in the house is the best way to help everyone in the family limit their intake of added sugars. It’s also important to talk to your teen about the need to eat all of the other foods that make up a balanced diet for good health, and to be a good role model for them to follow. The focus of these discussions with your teen should always be on achieving a healthy lifestyle, not a certain body weight.

Here are some straight up sensible weight loss tips to help you and your teen get started.

Tips to Help Your Teen with Sensible Weight Loss

  • Sugar swaps:  Your teen can enjoy the taste of something sweet without unnecessary added calories by swapping out some sugar for a low-calorie sweetener, like SPLENDA®No Calorie Sweetener. Use it in favorite hot and cold drinks, sprinkle some on plain yogurt layered with fruit and a crushed graham cracker for a parfait, or get creative in the kitchen making other lower-calorie dishes. Here are a few fun ones that your teen can prepare and share with the whole family – just remember to observe the yield and serving size for each recipe and make your selections with that in mind: Sweet and Spicy Snack MixBanana Mini-Chip Muffins and Harvest Pumpkin-Oatmeal Raisin Cookies.
  • Revamp snacks:Making sure your teen eats regular meals and snacks during the day can be a helpful way to keep them from getting so hungry they overeat, or eat impulsively. And when you have foods on hand that your teen likes and can assemble quickly – like whole grain cereal and lowfat milk, lowfat cheese and crackers or hummus and carrots – it makes it easier for them to choose healthier snacks.
  • Modify fast food menus:  Have your teen download the menus from some of their favorite fast food restaurant chains and, together, highlight the healthier food choices available so you’ll both know what to order the next time either of you eat there. You can also look at the menus from other restaurants in your area to see if they offer options your teen would like to try the next time you are dining out together.
  • Reduce added sugars and calories in drinks: Most teens have no idea how much sugar and calories they drink in a typical day. Here’s a great printable chartfrom the National Institutes of Health “We Can!” program. You can also encourage your teen to drink water with and between meals.

 Fitness Tips

  • Take a stand:  Being active doesn’t mean that you or your teen has to spend hours in the gym. Even standing instead of just sitting can help burn calories, such as when texting, talking on the phone or face-timing. The goal is to sit less, and then move a little more while standing – maybe rocking in place or pacing the room. Taking a walk together is always a great way to get moving, and if you can convince your teen to leave the phone behind you might have a great conversation along the way!
  • Move Together:  Encourage every member of the family to think of ways you can do things together away from the computers and TV screens to be more active as a family. You can include household chores like raking leaves or biking to the library to return some DVDs. Just be careful you don’t talk about exercise as a punishment. You want your teen to know being active is fun and feels good.
  • Go with the flow:Yoga is still “in” right now, and it’s hard to believe that it has been practiced for over 5000 years. Encourage your teen to try it with you, or download an app that shows some poses to start stretching and breathing for relaxation while improving fitness.

If you’re interested in more healthy lifestyle tips for teens, be sure to check out my other blogs on the topic: Healthy Eating Choices for Children and Teens and Winning Kids Over from Sugary Drinks to Ones with Less Added Sugar or Sugar-Free Drinks.

 I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Seek expert advice about food and nutrition

Why We Still Need Experts in the Information Age

This post was written as a guest blog for Americans for Food and Beverage Choice. You can read the original post here.

I was at a meeting with my tax accountant last April and she had a can of diet soda on her desk when I arrived. “You must think I’m terrible for drinking this stuff” she said, but added, “the caffeine gives me the boost I need when putting in late hours during tax season and the sugar-free option helps me avoid unwanted calories.”

While I’m usually the one asking her for professional advice when we’re together, this was clearly a situation where she needed my expertise, so I asked her why she thought I would disapprove of her beverage choice. Her answer surprised us both.

She said she had seen so many alarming reports about sugar and artificial sweeteners that she simply believed all sweet tasting drinks must be bad for her. Then when I asked her where she had read these reports, she admitted she didn’t have a clue. “They’re all over the Internet” she sheepishly said.  She went on to say that must sound pretty foolish coming from a person who deals in the cold hard facts of accounting, but when it came to nutrition facts, it was all a blur to her.

I told her I could relate to her feelings since I am equally baffled by financial matters, but fortunately, I could rely on her expertise to set me straight. Now I was going to return the favor.

I explained that sweet drinks – whether made with sugar, high fructose corn syrup or artificial sweeteners –could be a regular part of her diet as long as all of her nutritional needs were being met and she did not exceed her energy requirements. The problem isn’t the sweet drinks, I told her; it’s not getting the second half of that equation right.

To make the point hit home I explained diet and exercise were like an accounting ledger. The nutrients column needs daily deposits and the activity column needs regular expenditures. “Good nutrition is all about checks and balances,” I said, not any single food or ingredient. If you budget properly you can “afford” to eat anything, just like a good financial budget allows you to buy what you want. She nodded in agreement.

When our visit was over she thanked me for the gentle nudge to be more critical of where she gets her food and nutrition information, and said if she has a question, she’ll consult an expert. “You have my number” I told her, “and don’t be afraid to use it for expert advice.”

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Vacation weight gain can lead to creeping obesity

The Spring Break Souvenir Nobody Wants

This post was originally written for TheSkinnyOnLowCal.org.

When college students return to campus after their winter break most of them can’t tell you exactly when they’ll be taking their final exams, but they all know the dates for spring break. Reservations are booked long before anyone cracks open a book at the start of the semester. Escaping to someplace tropical for fun in the sun is standard fare, but for many there is a souvenir that can linger long after the tan marks have faded. It’s called creeping obesity.

Just like holiday weight gain that isn’t lost from one year to the next, weight gained while on vacation can contribute to creeping obesity – or gradual weight gain over time – if those extra pounds aren’t lost when you get home.  A recent study found the average weight gain for vacations of one to three weeks was .7 pounds, with some subjects gaining as much as 7 pounds.

Another finding in that study was that weight was gained despite the slight increase in physical activity reported during vacations. Apparently snorkeling and beach volleyball aren’t enough to offset the increased caloric intake, especially from alcoholic drinks which tended to double while on vacation!

Gaining a small amount of weight may seem like no big deal, but as I said in my book Fighting the Freshman Fifteen, if you don’t deal with the ounces they’ll turn into pounds by the time you graduate.  And since it’s much easier to lose one or two pounds than five or ten, why not make it part of your vacation plans to drop those unwanted pounds as quickly as you gained them?   Here’s how to do it.

Ways to Spring Back From a Spring Break!

  1. Know Your Number– Before you go on vacation use a customized program, like SuperTracker, to determine the number of calories you consume each day to maintain your present weight with your usual amount of physical activity. This is number your baseline calorie allowance.
  2. Step on the Scale– Weigh yourself before you leave for vacation and again on the morning after you return to see if you’ve gained weight and how much you need to lose to get back to your pre-vacation weight. Weigh yourself daily while following the steps below until you reach your goal.
  3. Keep a Record– Start recording everything you eat and drink, and the amounts, so you can tally your daily caloric intake. Keep it 200 calories below your maintenance number, calculated in #1. One way to drop 200 calories a day is to replace sugar-sweetened drinks with diet drinks and to use no- and low-calorie sweeteners in place of sugar.
  4. Up Your Activity– Increase your usual time spent in physical activity by at least one hour per week by adding a single 60-minute workout or an additional 15 minutes to four regular workouts.
  5. Monitor Your Maintenance– You can stop the calorie counting and extra hour of exercise once you return to your pre-vacation weight, but continue to weigh yourself weekly. Resume the food records and added exercise time if you see your weight going up before your next vacation.

Robyn Flipse. Fighting the Freshman Fifteen. Three Rivers Press, 2002.

Robyn Flipse, MS, MA, RDN is a registered dietitian and cultural anthropologist whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness.  Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

 

Losing weight involved changes in diet and activity

Do I Really Have to Exercise More?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

Don’t you hate it when you swear off your favorite banana nut muffins (or fill-in-the-blank treat) for an entire week only to find you haven’t lost an ounce when you next step on the scale? It’s easy to jump to the conclusion that you might as well eat all of the muffins (or whatever you gave up) that you want since omitting them from your diet didn’t lead to weight loss, but that isn’t what your little experiment proved.

Losing weight is hard, but not complicated. As we all know, the hard part is giving up (or cutting back on) foods and drinks that we enjoy eating whenever we want. It’s difficult because we have to disrupt well-worn habits and deliberately do something else instead. But it’s not complicated once we understand why we are changing our habits. In order to lose weight we need to create an energy deficit, and the best way to do that is to increase our energy output (through increased activity) at the same time that we decrease our energy (calorie) intake.

That’s why skipping the muffins wasn’t enough. Maybe you ate more of something else or had less physical activity that week so didn’t create an energy deficit. It’s also why just swapping out sugar for a low-calorie sweetener may not always lead to weight loss. What matters is the total energy taken in versus total energy used up.

Research shows that working on both sides of the energy deficit equation is a more effective way to losing weight than just cutting calories or just increasing physical activity. It’s also a great way to reinforce the new healthy eating behaviors and exercise routines that will help us maintain our weight loss once we reach our goal.

Moving More throughout the Day

If you need to up your activity level to create your energy deficit you’ll be happy to know a gym isn’t the only place where we can burn calories. We can incorporate more activity into our daily routines by doing things like building a short walk into every coffee and meal break we take throughout our workday and parking on the outer rim of the lot and walking to the entrance instead of parking close to it. We can also get into the habit of standing instead of sitting whenever we’re talking on the phone and walking into the bank instead of using the drive up window. Every time we move we are helping to create that energy deficit!

Staying Active When the Days are Shorter and the Temperature Drops

If you find it more challenging to stay active in the colder, shorter days of winter, just think like a kid! I remember loving it when it snowed so we could build snow forts, have snowball fights, go sledding down the steepest driveways in the neighborhood and ice skate on the frozen ponds near my home. There’s no reason why we can’t still do those things as adults.

If snow isn’t part of your winter, but it is too cold and dark to exercise outdoors, you can still act like a kid and sign up for some fun stuff at the recreation center, like fencing, archery or judo. Maybe it’s time to take that introductory 6 week class at the gym in kickboxing, rock climbing or dance? And don’t forget the free workouts you can get at home using DVDs or YouTube videos or by doing a few laps inside the mall. Just make sure you crank up your speed as you walk past the food court!

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

For more information about the role of low-calorie sweeteners in weight loss, read “Low Calorie Sweeteners and Weight Loss: There Are No Magic Bullets.”

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 
References:

 

Losing weight one pound at a time can help you reach your goal

Making New Year’s Resolutions for Realistic Weight Loss Goals

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

No one ever makes a New Year’s resolution to lose just one pound, but maybe more people would get the results they want if they did. The big advantage in aiming to drop just one pound is that you’ll be rewarded more quickly than waiting to lose 10 or more. And you‘ll be rewarded more often, which can be a source of motivation to keep going.

Having a realistic weight loss goal will also make it easier to focus on just one pound at a time. Sound too good to be true? Let me explain why this approach works.

Every veteran dieter knows losing weight isn’t the hard part, keeping it off is. No matter what weight loss plan you choose, if all you’re thinking about is the result – that final number you want to see on the scale – you won’t be focused on the behavior changes that are going to get you there. Yet mastering those new lifestyle behaviors holds the key to your long-term success, so it pays to pay attention to them every step of the way.

Personalize Your Weight Loss Plan

Throughout the 30 years I provided nutrition therapy to clients in my private practice, I worked with thousands of people who wanted to lose weight, manage diabetes, lower blood pressure or improve their lipid profile for better health. No two clients made exactly the same dietary changes, yet all found ways to adjust what and how much they ate to have a healthier diet. Each client also made choices about how to spend their discretionary time in order to exercise regularly, get enough sleep and have less stress – all parts of a healthy lifestyle.

One thing that was true for everyone I saw was that each individual decided what steps they would take from start to finish. Some chose to eat oatmeal every day, others told me eating breakfast simply was not an option for them. Either way, the changes they made were ones they decided were realistic and sustainable, not me.

A question many clients asked me was whether it would help if they replaced some of the sugar in their food and drinks with a low-calorie sweetener, like SPLENDA® No Calorie Sweetener. I was happy I could tell them there was plenty of research to support that decision for weight loss. For example, one study demonstrated that replacing caloric beverages with water or diet beverages produced weight loss in adults. Another study found using low-calorie sweeteners was a tool that helped members of the National Weight Control Registry maintain their weight loss and compliance with their dietary objectives. You can learn more about these remarkable people here.

So if you’ve resolved to lose weight in the New Year, why not start out by trying to lose just one pound? One way to do that is by making small changes to cut calories from your usual diet, like switching from sugar to SPLENDA® No Calorie Sweetener. After you get used to one calorie-cutting change you can make another. Over time, all of those small changes will add up to a new way of life for you and a new weight you can live with.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

For more information about living a healthier lifestyle, visit the Healthy Lifestyle section of this blog.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 

References:

Tate DF, et. al. (8). Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trialAm J Clin NutrMarch 2012;95(3):555-563

 

Phelan S, et. al (3). Use of artificial sweeteners and fat-modified foods in weight loss maintainers and always normal weight individualsInt J Obes. 2009;33(10):1183-1190

 

Robyn Flipse, Registered Dietitian and Cultural Anthropologist

Meet Health Goes Strong Writer Robyn Flipse

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

REGISTERED DIETITIAN. CULTURAL ANTHROPOLOGIST. FRIEND TO ALL FOODS.

Some say timing is everything, and for me I would have to say that is true when it comes to my chosen profession.  I became a registered dietitian in the 1970s during the food revolution triggered by two books: Rachel Carson’s The Silent Spring and Adelle Davis’s Let’s Eat Right to Keep Fit. (Anyone who has a personal Woodstock story read them both.) Little did I know that what we eat would remain headline news throughout the rest of the 20th century and into the 21st !

My good timing lead to a career bringing diet and health information to a public whose appetite is never satisfied. I have provided hundreds of television, radio and print interviews; presented at international symposia; appeared in national media tours; and created Internet videos to meet the demand for more food and nutrition news.

Even after writing three books and a website column (that became my first blog once the word “blog” was invented), I still had more to say. Then along came the offer to become a blogger for Health Goes Strong in September 2011. I write as The Everyday Dietitian and hope to keep posting until everyone has had their fill!

What I Know Now That I Didn’t Know at 20

Without a doubt, I know that time is more valuable than money. Time is the universal equalizer, and the more of it you have the richer your life will be. In fact, everything I know about eating and exercise comes down to having enough time to put into practice. That is why all of my career decisions have been based on how to spend fewer hours working so I’ll have more time for living well.

Another under-appreciated nugget I learned later in life is that the shoes you wear will determine how fit you’ll be. There are literally millions of steps that go untaken when wearing fashionable, but impractical shoes. Once I figured that out, I never let my footwear keep me from climbing the stairs, parking on the perimeter, or dancing at a wedding. Modern technology is destined to make us all fat and sedentary, but you can fight back with a comfortable pair of shoes.

What I know About Eating That Most People Don’t

Nutrition information does not make people eat better. It just allows them to know more about what’s in their food and how it can affect their health.  Making the right food choices each and every day takes motivation (plus time, skill, and money). Finding your source of motivation to eat well is the key to overcoming all of the cultural distractions that have been blamed for making us fat and unhealthy. Government regulations can’t make unmotivated people eat right, just as seductive advertising can’t keep the motivated from doing so.

Some things I’ve written that you really should read.

Getting Motivated to Eat Right

Beware of Footwear That Can Make You Fat This Holiday Season 

Childhood Obesity: 5 Things Every Parent Should Know 

Celebrate Men’s Health with a these tips for a healthy prostate

What Every Man Wants: A Healthy Prostate

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

HELP THE MEN IN YOUR LIFE WITH THESE TIPS FOR A HEALTHY PROSTATE

Knowing how to maintain a healthy prostate is as important for women as it is for the men they love.  Men with an enlarged prostate gland take longer to urinate, so when out together, women have to wait twice as long at public restrooms. Once to get into the Women’s Room and again waiting for her man to come out of the Men’s Room.

 Focusing on the Prostate for Men’s Health Month

Enlarged prostate is medically known as Benign Prostatic Hyperplasia (BPH). Growth of the prostate gland is accelerated in men during adolescence and again around age 50. As the prostate gets larger it compresses the uretha (tube that carries urine from the bladder). As a result, the stream of urine gets slower and slower, and the waiting begins.

The good news is, BPH is not a sign of prostate cancer and does not increase a man’s chances of developing it. The test used to detect prostate cancer is the PSA (prostate-specific antigen) level. While an enlarged prostate can raise the PSA a few points, that reading is not the best, or sole, indicator of prostate cancer. Other tests musts be done to confirm a diagnosis.

Diet for a Healthy Prostate

If you are following a diet to reduce your risk for heart disease, the number one cause of death in the U.S. for men and women alike, you are helping to lower the risk of BPH, too. Ads promising quick results to shrink the prostate are preying on the “impatience” of those dealing with the problem. Don’t be fooled. There are no foods or herbs that can instantly make trips to the urinal shorter.

What to Do:

Maintain a healthy body weight. A large waist measurement, or “beer belly,” is associated with higher risk of BPH.

Get regular physical activity. Even if weight is normal, exercise improves the circulation and muscle mass, both important in keeping the prostate healthy.

Eat 5 or more servings of fruits and vegetables each day. Vitamin C from vegetable sources, such as bell pepper, tomatoes, broccoli, cabbage, and Brussels sprouts, has been found to be especially beneficial.

Reduce fat intake. Choose lower fat milk and dairy products, light spreads, and lean cuts of meat and poultry for a lower fat diet.

Limit alcoholic beverages to 2 drinks a day. Studies have shown moderate drinking may inhibit risks of BPH while excess is questionable.

What to Doubt:

Saw Palmetto may or may not help due to variation in ingredients, purity and dosages. If you decide to take it be sure to tell your physician since it can affect other medications.

Zinc supplements or eating more foods high in zinc, like oysters and pumpkin seeds have not been proven effective.

Lycopene supplements or extra servings of foods high in lycopene, such as tomatoes and watermelon cannot shrink an enlarged prostate.

Vitamin D supplements unless being taken to meet daily requirements for general good health.

Beta-sitosterol supplements did not shrink the prostate or increase urinary flow in 4 studies of its effectiveness

The role of diet in reducing the risk of enlarged prostate is just one more piece of evidence that the diet that good for the heart is good for the whole body.

More evidence that healthy diet and exercise increase longevity in women

How to Predict Longevity in Women

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

MORE EVIDENCE THAT HEALTHY DIET AND EXERCISE INCREASE LONGEVITY IN WOMEN

A new study on longevity in women adds further evidence to what seems to be a no-brainer by now: Eating fruits and vegetables and staying active extends your lifespan. Doing either one is helpful, but this research demonstrated that those who do both last the longest.

What made this investigation stand out for me is that it was just about women. Older women in fact.  Even though women in the U.S. now outlive men by at least 5 years, few studies are done exclusively on them. But all 713 subjects in this study were women between the ages of 70 and 79.

Women and Aging

The study was conducted by researchers from the University of Michigan and Johns Hopkins University and published in the May 2012 issue of the Journal of the American Geriatrics Society. It was designed to evaluate the combined benefit of a healthy diet and exercise on life expectancy since other research had shown each to have a positive impact independently of the other.

Level of activity was evaluated using a questionnaire that asked each participant the amount of time they spent doing structured exercise, household and yard chores, and leisure time activities.  That information was used to calculate the number of calories being expended by each subject.

26% were rated as ‘most active’ at the outset

21% were rated as ‘moderately active’

53% were rated as ‘inactive’ or ‘sedentary’

The quality of their diets was measured by testing the carotenoid levels in their blood. Carotenoids are compounds found in plants that serve as very good indicators of fruit and vegetable consumption.

All of the participants were then tracked for 5 years.

 Impact of Diet & Exercise After 5 Years

12% (out of the total 713) died during the 5 year follow-up

71% lower death rate among those in the ‘most active’ group compared to those in ‘sedentary’ group

46% lower death rate in women with highest carotenoid levels compared to lowest

Taken together, the women who were the most physically active and who had the highest fruit and vegetable consumption were eight times more likely to survive the five year follow-up period than the women with the lowest levels.

Those are good odds to take.

Lead researcher Dr. Emily J. Nickett from the University of Michigan School of Social Work concluded that after smoking cessation, “maintenance of a healthy diet and high levels of physical activity will become the strongest predictors of health and longevity.”

What are you doing to control your destiny?