DIET DETECTIVE: Step it up at work to help boost weight loss

CHARLES STUART PLATKIN TIMES-DISPATCH COLUMNIST

Jul 26, 2006

Is it possible to increase your activity level just by changing jobs? Well, it may not be practical, but some jobs actually can keep you in shape. However, any movement at all burns calories, and perhaps that's why public health advocates consistently recommend that you just get out there and move.

In fact, physical activity need not be strenuous to achieve health benefits. Regular physical activity has been shown to reduce the risk of certain chronic diseases, including high blood pressure, stroke, coronary artery disease, Type 2 diabetes, colon cancer and osteoporosis, as well as to achieve and maintain a healthy body weight. And recently, a study by the American Council on Exercise and the Exercise and the Health Program of the University of Wisconsin-La Crosse looked at 10 different occupations and how many steps they require each day.

The average person accumulates 3,000 to 5,000 steps per day; the goal is to increase that number by about 20 percent per month and eventually achieve 10,000 steps per day.

Here are a few occupations measured by the ACE study. See if you can figure out which ones use more steps.

• Police officers vs. lawyers

It's actually pretty close, but police officers take a few more steps per hour. Lawyers take 633 steps per hour and police officers take 663.

• Nurses vs. restaurant servers

Restaurant servers take about 1,772 steps per hour and nurses take about 986. But restaurant workers are always around food, so you need to take into account the "nibble" factor.

• Custodians vs. construction workers

At 1,624 per hour, custodians take more steps than construction workers, who take about 1,206.

• Mail carriers vs. factory workers

Mail carriers take a whopping 1,906 steps per hour, which adds up to about 15,250 steps in an eight-hour day. Factory workers average about 989 steps per hour.

Q. What if you already take 10,000 steps and you're still overweight?

A. You can have an active job, be taking 10,000 steps -- or more -- and still be overweight. Your body requires a certain number of calories to provide energy for you to function. If you exceed your calorie "budget," the excess energy is stored as fat. So, you will not lose weight unless you increase your activity level. For instance, if you are 50 pounds overweight and are already taking about 10,000 steps per day at your job, you would need to increase your steps, or perhaps add other activities, as well as decrease your overall calorie intake in order to lose weight.

How many calories does working at my job burn?

A.The more you weigh, the more you burn. An average person (155 pounds) burns approximately 100 to 105 calories per 2,000 steps.

The average rate in several occupations (based on a 155-pound person):

• Massage therapist: 280 calories per hour.

• Child care: 211 calories per hour.

• House care: 246 calories per hour.

• Clerical work, secretary, administrative assistant: 106 calories per hour.

• Shoe repair: 170 calories per hour.

• Store clerk: 162 calories per hour.

• Tailor: 176 calories per hour.

• Physical education teacher: 282 calories per hour.

• Firefighter: 845 calories per hour.

• Electrician or plumber: 247 calories per hour.

• Jockey (horse racing): 564 calories per hour.

• Police officer driving a squad car: 141 calories per hour; riding in a squad car: 91 calories per hour.

How to increase your steps:

If you're interested in burning more calories on the job, here are a few suggestions.

• Casual is better: Wear casual clothing to work if possible to increase your likelihood of taking more steps. An ACE study showed an 8 percent increase in physical activity levels and an extra 25 calories burned (per day) on casual clothing workdays.

• Walk to work: If you can, great. However, if you do take your car, park farther away to increase your steps.

• Measure everything: Using a pedometer is probably one of the more effective ways to motivate yourself. Strap it on to your waist, and it keeps track of your steps. One good pedometer, the Digi-Walker SW-200, is available at www.new-lifestyles.com for about $17.

• Climb it: Take the stairs instead of the elevator.

• Walking meetings: Instead of sitting around and possibly eating unhealthful foods, have meetings while you walk, if possible. Or, walk to your out-of-office meetings.

• Stand tall: Hold meetings without chairs so participants are required to stand.

• Use your head: Obtain a phone headset and stand, or better yet pace, during calls.

• Old school: Walk to a co-worker's desk instead of e-mailing or telephoning him or her.

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Diet Detective: Food allergies a problem for 11.4 million Americans

Winston-Salem Journal

Food allergies are serious business. According to Michael C. Young, a physician and an assistant clinical professor at Harvard Medical School, about 11.4 million Americans (4 percent) have food allergies, and about 30,000 emergency-room visits and 150 to 200 fatalities a year are attributed to them. And food allergies are on the rise. A recent study shows a doubling of peanut allergies in children in the past five years, Young said. There is no cure, and the only way to prevent reactions is to avoid the offending food.

Identifying a food allergy

It's tricky to identify an allergenic food after one isolated reaction. The usual culprits should be considered: peanuts, nuts, seeds, fish and shellfish. If more reactions occur, there is typically a pattern that makes the food easier to identify, said Anna Nowak-Wegrzyn, a professor at the Mount Sinai School of Medicine. Diagnosis requires investigative work, laboratory testing such as skin prick tests, and measuring antibody levels. "Frequently, oral food challenges (feeding with the suspected food under physician supervision) are needed to conclusively establish the diagnosis," Nowak-Wegrzyn said.

"Allergic reactions typically occur within minutes to no more than one to two hours after ingestion and contact with the food," Young said. The symptoms: 90 percent of cases produce skin reactions, 47 percent induce respiratory responses, 35 percent result in gastrointestinal symptoms and about 20 percent result in anaphylaxis ( a severe reaction to second and further exposures that can produce hives and even life-threatening symptoms), Young said.

Food intolerance vs. allergies

Allergic reactions are immunologic responses to food proteins that trigger the release of histamines, which result in itching, rashes and hives, swelling, wheezing, vomiting, low blood pressure, etc. "Food intolerance results from the inability of the gastrointestinal tract to digest and metabolize components of the food, such as lactose intolerance for milk products," Young said.

What creates a food allergy?

"Genetically susceptible individuals are prone to making immunoglobulin E (IgE) antibodies, which target specific food proteins," Young said. "When the food proteins are ingested, these IgE antibodies bind to them and trigger the release of chemical mediators, such as histamine, from mast cells located in many tissues of the body, including the skin, lungs, circulatory system, digestive tract, mucous membranes of the nose, sinuses and throat." Histamine causes tissues to swell, itch and secrete mucus, airways to contract, blood vessels to dilate and blood pressure to drop, and, in the worst case, anaphylaxis.

The eight foods that account for 90 percent of childhood allergies are cow's milk, eggs, peanuts, soy, wheat, tree nuts, fish and shellfish. Peanuts and tree nuts are the most frequent causes of life-threatening anaphylaxis, Nowak-Wegrzyn said.

For supermarket foods, manufacturers are required to list the major food allergens on ingredient labels. At restaurants, people with allergies should talk to the chef or manager in detail about how food is prepared, especially about possible cross-contamination from cutting boards and other equipment.

It is possible to develop these allergies later in life, especially to fish, shellfish, peanuts or tree nuts. It is extremely unlikely to develop an allergy to milk, eggs or wheat in adulthood, except in the setting of heavy occupational exposure such as in bakers.

Inheriting an allergy

Having one parent with allergies of any kind gives the child a risk of 33 percent. Both parents having allergies gives the child a 66 percent risk of having allergies. Specific allergies (e.g., wheat, pollen, cat) are generally not inherited, just the capacity to be allergic.

"The first two to three years of life is the window of time when the young child may be most susceptible to developing food allergies; hence the recommendation to avoid allergenic foods during this time period. Older children are less susceptible as their immune systems are more developed," Young said.

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Diet benefits from fruits and vegetables

WASHINGTON, July 25 (UPI) -- The U.S. government wants people to eat more fruits and vegetables, noting that health benefits can be derived from such a diet regimen.

Under its new program, the Agriculture Department will replace the old "5 A Day" slogan calling for consumption of five servings of fruit or veggies a day with new guidelines under the message, "Fruits and Veggies -- More Matters," reports the Wall Street Journal.

The new message comes from a revamping of the government's food pyramid. The guidelines will include specific amounts of produce, measured in cups, rather than the vague "servings." And they will vary by age, sex and level of activity for everyone over the age of two.

A 40-year-old woman would be asked to eat 2.5 cups of vegetables and 1.5 cups of fruit daily if she exercises less than 30 minutes a day -- more if she is more active. A 65-year-old man who exercises less than 30 minutes a day should eat 2.5 cups of vegetables and two cups of fruit, the Journal said.

The new guidelines are published jointly by the Department of Health and Human Services and the Department of Agriculture.

People can calculate their individual needs at www.mypyramid.gov.

Posted from http://www.upi.com/NewsTrack/view.php?StoryID=20060725-013131-2872r

Yanks "too fat for X-rays"

Obese Americans are increasingly proving too fat to fit into scanners or their fat gets in the way of X-rays and ultrasounds, according to a study.

Researchers found that the number of patients who had inconclusive test results had doubled over 15 years.

Dr Raul Uppot and his team analysed all the radiology examinations performed at a Massachusetts hospital between 1989 and 2003, looking for records labelled "limited by body habitus" - meaning the patient's size hampered the quality of the test.

They found that while 0.10 per cent of inconclusive exams were due to patient size in 1989, the figure had climbed to 0.19 per cent by 2003, despite advances in technology.

It is estimated that 66 per cent of adults in the US are overweight, obese or morbidly obese, while there are 12.5 million overweight children and adolescents.

The team said CT and MRI scans could cause problems for obese patients because there were weight limitations on the imaging table and the size of the opening on the imager could be too small for them to get in.

Ultrasound beams and X-rays can also be hindered by fat and fail to produce clear pictures of the organs being examined.

Standard CT tables in the US can take patients weighing up to 450lbs, while MRI machines can usually obtain diagnostic-quality images in patients weighing up to 350lbs.

The team, writing in the journal Radiology, warned that incomplete examinations because of obesity could have serious consequences, such as misdiagnosis or the failure to find a diagnosis at all.

Dr Uppot, a staff radiologist at MGH, said: "Americans need to know that obesity can hinder their medical care when they enter a hospital."

He added: "In the short term, the medical community must accommodate these patients by investing in technology to help them.

"In the long term, this country must make cultural shifts that promote more exercise and a healthier diet."

Posted from http://www.itv.com/news/world_5af44630e6086c99f1a641cbf436ae44.html

X-rays: New reason for a diet

By Jon Brodkin/ Daily News Staff
Thursday, July 27, 2006

Americans who make french fries and doughnuts a regular part of their diets probably do not need to be told they are putting their health at risk.
What they may not realize is they could become so fat doctors will not be able to diagnose what is wrong with them.
Doctors say excess fat can interfere with X-ray and ultrasound imaging, producing blurry pictures.
Radiologist Dr. Mark Lerner of Newton-Wellesley Hospital notices this problem more often these days when he analyzes ultrasound images of pregnant women.
"Sometimes, because of the patient's size, the image is so blurry you can't make out details...like the structure of a fetus's heart or being able to see the kidneys," Lerner said. "You leave the exam less certain that everything is fine."
Radiologists at Massachusetts General Hospital analyzed more than 5 million reports of patients who underwent diagnostic scans between 1989 and 2003. One out of every 675 images was distorted because patients weighed too much, the researchers reported in the current issue of the journal Radiology.
The proportion of patients who have this problem doubled in the last 15 years, lead author Dr. Raul Uppot told Reuters. Tumors and appendicitis could be difficult to diagnose because of blurry images, he said.
Lerner said imaging technologists are also suffering more injuries from lifting patients, positioning them properly and reaching over them to conduct scans.
Local doctors also say some patients are so big they cannot fit in a typical MRI or CT scan machine and must be sent to more specialized facilities.
"You take a little old lady who weighs 350 pounds and she's 5 feet tall, she's not going to fit," said Dr. Gregory Shoukimas, director of MetroWest MRI in Framingham. "Usually, the problem is left to right, not top to bottom."
Even when patients can fit in the machines, Shoukimas said CT scans are sometimes distorted by excess fat.
"With a CT scan, you take an X-ray and you transmit the X-ray through a patient....If there's a very, very large patient, it's going to distort the amount of X-ray that goes through," Shoukimas said.
When doctors prescribe CT scans for large patients, Shoukimas often suggests performing an MRI, or magnetic resonance image, instead. Magnetic resonance stimulates the body with a radio frequency signal, he said.
With obese patients, it is difficult to place an antenna close to the body part being examined, but newer antennas are sophisticated enough to produce a clear picture, he said.
Shoukimas said image quality can still be "degraded" during an MRI, but it is rarely so bad he can't read it.
Another challenge is presented by bone densitometry, in which doctors measure the amount of calcium in patients' bones to see if they have osteoporosis, Lerner said. Large amounts of soft tissue in the bodies of obese patients falsely elevate the density measures, potentially causing a doctor to miss a case of osteoporosis, he said.
Thirty percent of U.S. adults age 20 or older, or 60 million people, are obese, according to the Centers for Disease Control and Prevention.

Posted from http://www.milforddailynews.com/localRegional/view.bg?articleid=96364

Diabetes can be stopped with proper diet, exercise

By Lisa Roberts/The Orlando Sentinel

If you don’t know someone with diabetes, there’s a good chance you soon will.

A recent study found the occurrence of Type 2 diabetes has doubled over the past 30 years. Another estimated that a third of U.S. adults — more than 73 million — have diabetes or may be developing it.

Simply put, it’s an epidemic, and it’s driven by sedentary lifestyle and obesity, the upswing of which closely parallels the growth of the disease, says Dr. Kimberley Bourne, an Orlando, Fla., endocrinologist who treats diabetics.

But here’s some good news: Most cases of Type 2 — once called “adult onset” — are preventable. You can head off the disease with lifestyle changes, says Dr. Robert Rizza, president of the American Diabetes Association. “In fact, if you stay lean and fit, you reduce your changes of getting the disease by 95 percent. It’s almost totally preventable.”

The prescription? Diet and exercise.

Diabetes is a disease in which the body doesn’t produce, doesn’t properly use, or ignores insulin. The hormone regulates the metabolism of blood glucose — sugar — which fuels our cells.

When diabetes takes hold, glucose can build up in the body and coat blood vessels and nerves. Left untreated, the disease can cause an array of devastating maladies, including blindness, cardiovascular disease and kidney failure. When glucose interrupts nerve impulses and blood flow to extremities, diabetics sometimes are unaware of things such as cuts, scrapes and blisters, which may become infected. In severe cases, an amputation might be necessary.

Though the exact cause of diabetes hasn’t been determined, research has repeatedly pointed a finger at obesity — usually a result of an inactive lifestyle and a poor diet — as perhaps the greatest risk of all. As weight increases, the pancreas pumps out more and more insulin to handle increased blood sugars. “If the pancreas could make endless amounts, you might be OK,” Bourne says. “But it says, ‘I can’t do it anymore.’”

By the time signs of diabetes show up — numbness in extremities, extreme hunger, frequent urination, excessive thirst, increased fatigue and blurry vision among them — the damage already has begun.

But the ability to fend off diabetes is within almost everyone’s grasp.

Exercise and a proper diet not only can help to decrease weight, they can take a bite out of high blood sugar. Says Bourne: “We used to think (diabetes) was a slippery slope of progression,” but research has found that the prescription can reduce blood sugars in diabetics and help those diagnosed as “pre-diabetic” to return to normal levels.

Prevention and early treatment of diabetes are paramount goals, says Mark Williams, CEO of Community Health Centers Inc., which operates a network of central Florida clinics and offers diabetes screening. “As a community, diabetes is one of those diseases that screams ‘treat me early’ so we can avoid complications, because complications are so very expensive.”

At the Florida Hospital Diabetes Center in Orlando, diabetics are proving that eating well and working out can help control the disease. Gym members test their blood before and after their workouts, and the difference they see in their blood sugar after exercising motivates them to keep on the move, says Paul Frickman, the center’s exercise coordinator.

It’s not unusual to see blood sugar tumble from, say, 140 to the normal range, which is between 70 and 100. The benefit of a workout lasts from 24 to 72 hours. Another bonus: “When you exercise, sugar goes into your body without the assistance of insulin,” he says, so a diabetic’s reliance on drugs may lessen.

Talar Glover, a clinical nurse specialist at the center, says today’s supersized meal portions and fat- and sugar-laden foods, as well as a variety of social conditions, are helping to fuel the disease.

Though many believe diabetes is about eating excess sugar, “it is not about sugars — it’s about carbohydrates. They turn into sugar,” she says. That’s why diets should be based on a balance of meat, fruits, vegetables, dairy products and whole grains.

But today’s go-go society is largely stuck in the fast-food drive-through lane. Balanced meals at home are rarer, she says, and children, who generations ago walked or rode bikes to school and played with neighborhood friends, are now shuttled to school and sitting in front of TVs and computers.

Many of the center’s participants are models of how the disease can be contained. Joe Herring, 73, of Altamonte Springs, Fla., estimates he has lost about 40 pounds since he learned in 1993 that he had diabetes. He watches his diet and gets to the center’s gym twice a week. When he’s not there, he walks or works out at home.

Herring’s last blood work-up showed “everything well in line,” he says. “You’ve got to take control of it, or it’ll take control of you.”


Posted from http://www.journalstar.com/articles/2006/07/26/stat/doc44c546e79b9eb892640273.txt

A weight off your mind

REPORTER: Richard Forbes

BROADCAST DATE: November 28, 2001

What began as an act of charity became a way of life for chef Iain Hewitson, as he watched the kilos disappear from his portly body. He has revealed his dieting secrets in his new book Huey's Diet.

It all started a year ago when two big men decided to do something for charity.

Mr Hewitson and social worker Les Twentyman arranged a sponsorship deal that saw money paid for each kilo they lost.

"I lost 20 kilos and that only took a couple of months," Mr Hewitson said.

"Then we got into the habit and I lost another ten kilos, which I kept off for 18 months," he said.

"That's more important than losing the weight - keeping it off."

The secret to Mr Hewitson's diet is now available to everybody, via his book "The Huey Diet", although it is probably directed at a more specific audience.

"I'm a fatty, always have been, always will be, so it's for a person who is generously proportioned - needs to lose a bit of weight, but it's not a skinny diet," he said.

So how does the diet work?

"The basic thing is you have to have one main meal per day, which involves meat or vegies," he said.

"Your other meal is much lighter which involves vegetables - (it) could be a stir fry - and breakfast is mainly fruit."

Deserts, fried food, butter, cheese and beer are all taboo in the diet, but Mr Hewitson does admit he has cheated from time to time.

"The basic principle of this diet is I now eat heaps of fruit and vegies - only 30 per cent of my total intake is meat, poultry and fish and 70% is fruit and

vegies," he said.

Mr Hewitson said the mistake he thought most people made was that they were too tough on themselves.

They were too insistent upon sticking to calories and boring food, which always resulted in putting the weight back on.

Posted from http://seven.com.au/todaytonight/story/?id=13050

Biggest weight loss

REPORTER: Miranda Miller

BROADCAST DATE: February 18, 2005

Some Australians had failed New Year resolutions to lose weight but Australia's Diet Champions have become three of the biggest weight losers.

After having children, Rosemary Filippello became very depressed when her weight ballooned out to 104 kilograms.

In one year she dropped an impressive 45 kilograms after opting to try the calorie-controlled Lite 'n' Easy program because her meals were home delivered.

"I've gone from a size 24 to a size eight and I feel wonderful," she said.

"I feel wonderful, I feel really, really good, I feel confident I can wear whatever I want, and I've got more energy."

Similar to Ms Filippello, mother of three, Debbie Molloy was also disappointed by her weight gain.

Eighteen months ago, Ms Molloy tipped the scales at 113 kilograms and was so big that she had to wear men's large size ski gear on a holiday.

The day after the trip, she called weight loss program Jenny Craig.

She replaced coke, pies, pizza and fish and chips with lean meat, salads, fruit, vegetables and an exercise program.

"In total I've lost about 43 kilograms," she said

"I was about 100 kilos when i got married and now I'm 70 kilos and I feel fantastic."

Depressed after a motorbike accident, Michelle Durbin found comfort in food and before she knew it, she weighed 120 kilograms.

Ms Durbin was shocked into action when she discovered she had type-two diabetes, at the age of just 32. She joined Sure Slim.

She lost almost half her body weight, her diabetes was under control and she no longer needed medication.

"If I can do it, anybody can do it," Ms Durbin said.

"I don't feel tired, I don't feel lethargic, my feet don't hurt, my back doesn't hurt, I feel great."

Dietician Dr David Crawford said most commercial weight loss programs have never been properly evaluated so it was important to approach them with caution.

"I'm not suggesting that commercial weight loss programs are not a useful way to go and I would encourage people who have weight problems to consider all the options," he said.

"Commercial weight loss program would be one of the options."

Dr Crawford said the answer was less processed food, more fresh fruit and vegetables and exercise.

Posted from http://seven.com.au/todaytonight/story/?id=19131

Trained to lose weight

REPORTER: Rodney Lohse

BROADCAST DATE: November 25, 2005

The latest research suggests controlling the urges that determine how much we eat, as well as what we eat, could help people lose weight.

It is well-known that as a nation, we are getting fatter. But at the same time, Australians have more information about healthy nutrition information and diets than ever.

It seems most of us just can't say no to food, even when we are not hungry.

Leah Brennan is working on a PhD in psychology at RMIT University in Melbourne. She decided to see if it was possible to stop people eating for reasons other than being hungry.

"We might eat out of boredom, maybe when we're tired or angry," Leah said.

An old scientist by the name of Pavlov first came up with the theory Leah used. When he gave a dog food, he rang a bell and of course the dog salivated at the food.

Eventually, Pavlov stopped giving the dog food and just rang the bell. Even without the food, the dog salivated because it had been conditioned.

Just like the dog, most of us can be conditioned to react in the same way. There are things in our environment that act as triggers for us to eat.

"Comfort eating" is an example: the reason we reach for sweets when we are sad. Leah decided to see if it was possible to reverse such eating triggers in a world-first study on a group of teenagers.

"The first step was to get them to become aware," Leah explained "So it might have been recognising they do eat when they're bored and finding something else for them to do instead."

Joe, 15, used to be shy, timid and a bit overweight. He was easily made nervous, and being nervous was a trigger that would make him eat.

"Unhealthy stuff really," Joe explained. "Chips, soft drinks, chocolates, whatever was in front of me."

Rebecca, too, would eat at the wrong times. Boredom and tiredness were her triggers.

"I found out I wasn't eating enough," Rebecca said. "I was eating, but it wasn't all good food and I wasn't eating breakfast."

Along with a host of other teenagers Joe and Rebecca received information about healthy eating and exercise. They were then counselled to help them understand their triggers to eating. There was no dieting, and no forced exercise.

Leah found that most of the teenagers showed some improvement.

"Some made fantastic improvements," she said.

Interestingly, the control group who received no information or help actually became worse. Joe said he still became depressed or bored, but he knew to stay away from the kitchen.

As a result, Joe lost about 10kg. Rebecca, too, lost about 7kg. Leah said she planned to run a further trial next year, then hopefully start training psychologists to use this type of therapy to help more people.

"At this stage we'll have a site in Melbourne then one in Adelaide, and looking at others around the nation," Leah said.

Posted from http://seven.com.au/todaytonight/story/?id=25734

Do it yourself weight loss way to go

REPORTER: Glenn Connley

BROADCAST DATE: January 20, 2006

Major weight loss programs were failing the needs of their clients because they were not for life – and did not cover diet, exercise and motivation - according to the author of a new book.

Karen Gatt, who was behind the book The Clothesline Diet, has just released her third book Why Can’t I Lose Weight in which she launches a broadside at the big players in the weight loss business such as Jenny Craig, Weight Watchers, Lite ‘n Easy and Xenical.

Gatt claimed that expensive programs which promised people they would lose a certain amount of weight in a certain time, offered little once people stopped paying for them.

I believe that they're not realistic, sooner or later you will go back to your old habits because if you're getting food delivered to you, realistically, how long is that going to last?" Karen said.

"Everyday people that are at a low income, can't afford constantly food getting delivered at their doorstep."

"Especially people raising their families and husbands working, its like more of a fairytale food being delivered to your door, but one day that fairytale is going to stop."

Three women who feature in Karen's new book said they agreed with her assessment that many of the most popular weight-loss programs only worked in the short-term.

Kerry Camilleri, who lost 35 kilograms on the Clothesline Diet, said she saw other weight loss programs as temporary diets.

"And as such when you're on a diet, you go off a diet," Kerry said.

"So by changing everything, my whole outlook of life, my eating habits and my exercise habits I've been able to maintain the weight and lose quite a bit."

Twenty-seven-year-old Kerry said Karen's was the only program to look after the three key areas of diet, motivation and exercise required for weight loss.

"I've tried hundreds of diets but never done any good because you lose a few pounds and then put on a few more," Kerry said.

Retiree Margaret Evans, who also shed 30 kilograms, said Gatt's program was "about having a normal life".

"It's not about being on a diet for the rest of your life," Margaret said.

"Its re-educating yourself to eat properly, the proper food at the proper time."

Marianne Schembri, who lost 30 kilograms, said the Clothesline Diet was about having a lifestyle that you could enjoy and maintain.

The 42-year-old mother of three said Gatt may even have saved her life.

"I really think that if I didn't lose my weight I'd either be dead right now through a health problem or what would have happened was I would have been 120, 130 kilos by now," Marianne said.

Gatt said the beauty about losing weight yourself is that you appreciate it.

"You're not relying on taking a tablet, or getting food delivered or counting points ... you did it on your own," she said.

Karen's new book featured a compilation of questions from Australians desperate to shed weight as well as her solutions to their problems.

Karen said she would also answer every question on weight loss and lifestyle from Today Tonight viewers.

Posted from http://seven.com.au/todaytonight/story/?id=26449

Your weight-loss questions answered

REPORTER: Glenn Connley

BROADCAST DATE: February 23, 2006

Karen Gatt's Clothesline juggernaut has helped many women lose weight. Here are her tips on losing those kilos and keeping them off for good.

After we first bought you their inspirational stories, we were inundated with questions for Karen. So, as promised, here are her answers to the most popular weight-loss questions.

How can I stay motivated?
Set yourself smaller goals. Worry about your first kilo instead of worrying about the 30th kg you need to lose, and take each day and each kilo at a time. It will help you stay motivated. A lot of people give up before they even begin. You've got to take the time out and believe in yourself and give yourself that challenge because most of the time you do end up winning.

What can I do to help me stay full?
Water, water, water, constantly water. Even having a bowl of fruit salad in your fridge will help, but water is the biggest key. Having a glass of water before you eat your dinner helps you feel full longer.

How can I keep the weight off once i've lost it?
You need to teach yourself how to maintain habits on your journey and that will help you. The key is not treating it as another diet but as a lifestyle change, and once you do that, you will succeed forever.

Life can get so busy. How can we find the time to lose weight?
If our busy Prime Minister can find time to walk, then we can all find time to walk, and if you are really serious, you will make time to walk.

What's your ultimate weight loss tip?
The two tips would be the two W's and that is water and walking. If you combine them together you will succeed. Walking is great for you because you lose weight from everywhere. Water was phenomenal because it helps you stay full longer, and it also cleaned your system out. If you combine them together you'll get definite weight loss.

It can make a huge difference, and the biggest one is finding that peace within yourself and starting to love yourself and respect who you are.

"Just remember if somebody like me can do it, then anybody can, and it only takes one step for you to succeed," Karen said.

Posted from http://seven.com.au/todaytonight/story/?id=27210

Fighting fat with food

REPORTER: Vassil Malandris

BROADCAST DATE: July 13, 2006

Australian scientists have revealed four foods that could help you lose weight without diet or exercise, but still warn against being a couch potato.

Losing weight without needing to diet or exercise sounds too good to be true, but the new secret to fighting obesity may be in a tiny tablet.

According to Adelaide researchers, it is true. And it does not involve a drug.

UNISA Professors Jon Buckley and Peter Howe say they have been investigating the effects of a variety of healthy food sources to find out which fight fat.

Their discoveries were startling.

"The beauty of these things is that you can incorporate them into your diet without having a calorie restricted diet that people tend not to stick with," Professor Buckley said.

"There's a growing interest in nutrients around the world that can reduce weight and improve health."

These nutrients are called polyphenols. They can be found in green tea, dark chocolate and red grapes. Combine that with the Omega 3 found in fish and you may have a naturally-occurring weight loss pill.

"If you take polyphenols, which occur in green tea or cocoa or grapes, if you take some of these polyphenols they also reduce body fat," Professor Buckley explained.

He said there could be other health benefits in addition to shedding unwanted kilos.

"They can improve blood flow, so they improve the blood vessel function," Profesor Buckley said.

"But they can also plug in to a number of tissues in the body, muscle, fat, liver and change the machinery inside so those deposit less fat and burn more fat."

Future couch potatoes beware: while these supplements could help you lose lose weight, do not abandon your plans to try and maintain a fit and healthy lifestyle.

"We would not be advocating that people don't exercise," Professor Buckley said.

"Because there are independent benefits of doing exercise that you don't get from taking these nutrients."

Professor Howe explained more about the approach.

"We're not just focusing on weight management, but looking at the whole picture of health status," he said.

Summer is just around the corner and this could be the answer to getting back into shape that many of us have been looking for.

But be warned against rushing out to buy these capsules: they will not hit the stores until more thorough tests have been completed

"We need to establish whether taking too much can be harmful," Professor Howe said. "All these questions have to be addressed."

Professor Buckley warned against quick-fix solutions.

"Crash diets before summer, random exercise, doesn't work," he said. "We need longer term strategies."

"We're looking for simpler options to try and help people get an added benefit, longer term benefits."

Posted from http://seven.com.au/todaytonight/story/?id=29232

Australia's best diet

REPORTER: Laticia Gibson

BROADCAST DATE: July 25, 2006

Researchers have put the most popular diets to the test and found what they say is the safest and surest way to lose weight.

Countless dieting fads have been rammed down our throats: milkshakes, detox, Atkins, CSIRO - and, of course, diets with fewer carbohydrates and more protein.

Now a world first study has revealed the ultimate weight loss diet. It may be going against the grain, but carbs are back.

Joanna McMillan-Price, co-researcher and nutrition scientist at the University of Sydney, was involved in the study.

Over 12 weeks, 129 overweight adults tested four different diets. And the winner was the low GI diet.

Joanna said it involved foods people had cut out of their diets.

For breakfast, there was natural muesli or porridge oats.

"Basically, you're going for something as minimally processed as possible," Joanna said.

Pasta was also making a comeback for diet meals.

"Something like pasta is great, and pasta always comes out low [GI]," Joanna added.

On the low GI list of foods to keep were: legumes chickpeas, natural muesli, traditional porridge oats, sweet potato, fruits and wholegrain breads.

"Most breakfast cereals - jasmine rice and calrose rice, potatoes and all potato products tend to be high," Joanna said.

Other bad foods were white bread, bagels, crumpets and rice crackers.

The added bonus was that a low GI diet kept the cholesterol down, meaning less risk of heart disease.

"We have to stop thinking about diets as what we do for the next two or three weeks," Joanna said.

"It has to be long term. So what I feel about the low GI is, it's the diet you can do forever."

Posted from http://seven.com.au/todaytonight/story/?id=29361

Eggs OK in low-cholesterol diet

BY JANET HELM

CHICAGO TRIBUNE

If you have high blood cholesterol -- like an estimated 100 million Americans -- then chances are you're trying to change the way you eat.

Your blood cholesterol level has a lot to do with your risk of getting heart disease, which remains the country's No. 1 killer. Diet often is the first defense before a doctor turns to drugs to lower cholesterol levels. Losing weight, exercising and cutting down on bad fats are the cornerstones of a cholesterol-lowering lifestyle.

Those basics haven't changed, but you may be surprised by some of the diet advice you'll likely get today.

"Nothing has to be totally eliminated," said dietitian David Grotto, a spokesman for the American Dietetic Association who frequently counsels clients with elevated cholesterol levels.

He says "everything can be negotiated" by keeping sight of portions and making simple trade-offs. "We can find ways to still include your favorite foods."

For starters, there may be no need to give up your sunny-side-up breakfasts. Eggs -- the icon of cholesterol in food -- were once thought to be a major contributor to heart disease. Now it appears that the cholesterol we eat is not the greatest influence on the cholesterol in our blood.

That honor goes to saturated and trans fats.

Recent studies have shown that eating up to one egg a day didn't raise cholesterol levels or increase the risk of heart disease in healthy people. If you have already have elevated cholesterol levels, three to four eggs per week are generally allowed, according to Grotto.

Eggs may be high in dietary cholesterol, but they don't contain much saturated fat. That also is true for cholesterol-laden shrimp and other shellfish, which typically are OK in moderation as long as they're not soaked in butter or deep-fried.

Nowadays, eating to lower cholesterol is as much about adding certain foods as it is about limiting others, said dietitian Elaine Trujillo.

A new study published in the American Journal of Clinical Nutrition found that adding a specific combination of heart-healthy foods brought down cholesterol levels as much as first-generation statin drugs. The goal was to see if a portfolio of foods -- each with its own minor cholesterol-lowering benefit -- could have a larger effect when eaten together. It was the first study to examine the potential benefits of bundling four types of foods with an FDA-authorized health claim related to heart disease, according to author David Jenkins of the University of Toronto.

Participants ate a diet that was low in saturated fats but rich in viscous fiber (found in oats and barley), soy protein, almonds and plant sterol-fortified margarine. After 12 months, those who strictly followed the portfolio eating plan lowered their LDL, or bad, cholesterol by 20 percent or more -- comparable to the levels achieved by medication. Even the participants who frequently fell off the wagon achieved at least a 10 percent reduction in LDL cholesterol.

Jenkins said there was a powerful "additive effect" by combining these foods because they each work to lower cholesterol in different ways.

Do you know your cholesterol numbers?

The American Heart Association recommends adults age 20 or older have their total cholesterol checked every five years. Many people have elevated cholesterol levels but don't know it. For more information on lowering blood cholesterol, visit americanheart.org.

Posted from http://www.freep.com/apps/pbcs.dll/article?AID=/20060725/FEATURES08/607250313/1033/FEATURES08

Low glycemic index diet best at reducing weight

A diet rich in carbohydrates with a low glycemic index appears to be more effective in reducing fat mass and lowering the chances of developing cardiovascular disease (CVD) than diets with a high glycemic index or high in protein, an Australian research team reports.

The glycemic index of a food indicates how quickly it is broken down and causes a rise in sugar levels in the blood. Generally, low glycemic index foods are complex carbs like whole grains, rather than refined sugars, for example.

According to a paper in the Archives of Internal Medicine by Dr. Jennie Brand-Miller at the University of Sydney and colleagues, there have been no clinical trials comparing the effects of glycemic index and high-protein diets on weight loss and cardiovascular risk.

They therefore conducted a trial in which 129 overweight subjects ages 18 to 40 were randomly assigned to one of four weight-loss diets for 12-week. All four diets were comprised of reduced fat (30 percent of total energy intake) and held daily calories to to1400 kcal for women and 1900 kcal for men.

The diets varied in target levels of carbohydrates, proteins, and glycemic load (i.e., glycemic index multiplied by the amount of carbohydrate, divided by 100) as follows:

Diet 1: carbohydrates comprise 55 percent of total energy intake, protein 15 percent of total energy intake, high glycemic load (127 g)

Diet 2: similar to diet 1 except a lower glycemic load (75 g)

Diet 3: protein comprises 25 percent total energy intake (based on lean red meat), carbohydrate reduced to 45 percent total energy of intake, and high glycemic load (87 g)

Diet 4: Similar to diet 3, except low glycemic load (54 g)

Brand-Miller and her team report that the diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist circumference.

However, in the high-carbohydrate diets, lowering the glycemic load doubled the fat loss.

The investigators also found that total and LDL ("bad") cholesterol levels increased with diet 3 and decreased in diet 2.

"In the short term, our findings suggest that dietary glycemic load, and not just overall energy intake, influences weight loss," the team concludes.

In a related editorial, Dr. Simin Liu, from the University of California in Los Angeles, points out that "foods with a low degree of starch gelatinization, such as pasta, and those containing a high level of viscous soluble fiber, such as whole grain barley, oats, and rye, have slower rates of digestion and lower glycemic index values."

Therefore, the commentator continues, "Without any drastic change in regular dietary habits, one can simply replace high glycemic index grains with low glycemic index grains and starchy vegetables with less starchy ones and cut down on soft drinks that are often poor in nutrients yet high in glycemic load."

SOURCE: Archives of Internal Medicine, July 24, 2006.

Life Support: This diet will keep you skinny as a 12-year-old

Tuesday, July 25, 2006

By Mark Patinkin

Now that summer is here, diet books are big. Sift through the latest best sellers and you'll find "The Fat Smash Diet," "Intuitive Eating," "Ultra-Metabolism" and more.

Personally, I think most are gimmicks, but today, I have a guaranteed new diet tested for years on subjects who virtually never get fat. In fact, they're downright skinny.

I'm calling it the "12-Year-Old-Boy Diet."

Admittedly, it goes against every standard on fat content, calories and nutrition. Frankly, it's partly my job to make one particular 12-year-old boy avoid it.

But when I'm not looking, he and his friends follow the diet anyway. And it clearly works.

So today, I'd like to outline a brief version for any publisher looking for the next best-selling diet book.

To protect the guilty, I'll call my primary subject "Zach" -- not his full name.

Taking out my notepad, I asked what he has for breakfast.

"Oreo Klondikes," he said. "I mean, if you guys aren't around." "You guys" is code for "parents."

Oreo Klondikes are hockey-puck-sized Oreos with ice cream in the middle. They are high in fat and everything else bad for you, but I can only assume they reset the metabolism in some way, because Zach is skinny, so I advise other dieters to try them for breakfast when no one's looking.

You'll be pleased to know the 12-Year-Old-Boy Diet allows for plenty of snacking. I asked Zach what he eats between breakfast and lunch.

"Fruit by the Foot," he said.

This is a long, chewy, flavored tape. Some versions have an added benefit. "They tattoo your tongue," he explained. "Like with footprints."

Who wouldn't want purple tattoos of footprints on his tongue?

Let's talk lunch. The 12-Year-Old-Boy Diet is based in part on impatience, so things have to be prepared in a minute or less. Therefore, the usual fare is Spaghetti-Os with Meatballs or Easy Mac. You may not think pasta and beef in heavy cheese sauce is a good dieting choice, but as I said, Zach and all his friends eat this way and don't gain weight, so it must work.

Did I mention that another part of the diet is to avoid your glass of milk in favor of sneaking a Coke? A diligent follower will sneak enough soda to equal 9 percent of the Coca-Cola company's quarterly income.

Instead of waiting until the next meal, followers of the 12-Year-Old-Boy Diet eat every 27 minutes throughout the afternoon, with emphasis on chips. For variety, you can try popcorn, heavy on the butter, or Reese's Peanut Butter Cups stolen from the hidden candy storage area. Part of this diet involves knowing where everything is hidden.

The preferred dinner fare, of course, is pizza -- as much of it as possible.

As I said, it must be a metabolism thing.

Now the most important twist. Get yourself caught up in various activities during the evening, and just before bedtime, realize you want a huge dessert. This brings us to the classic 12-year-old boy's sundae.

I asked Zach to explain the ingredients.

"Half chocolate ice cream," he said, "half vanilla. Chocolate sauce, strawberry sauce, marshmallows, chocolate chips and a lot of whipped cream." If you go too light on the whipped cream, you can always spray more directly into the mouth. My test subjects prove that going to bed soon after such a dessert leads to no weight gain.

That does it. I will have my agent set up a live auction for publishers who want rights to the book. Bidding will start at $1 million. Nerds Rope will be served as appetizers.

And one final caution for future followers of the diet: Make sure your parents aren't looking.

Posted from http://www.post-gazette.com/pg/06206/708259-51.stm

Avoid fad diet options

When it comes to weight loss, skip the fads.

It shouldn't be any surprise that a healthy eating pattern, in conjunction with regular physical activity, is the best means of producing sustainable weight loss and preventing many chronic diseases.

According to LSU AgCenter nutritionist Beth Reames, healthy diets are rich in whole grains, vegetables and fruit, with very limited calories from saturated fats and their cousin, trans fats.

The American College of Preventive Medicine, an organization of physicians specializing in disease prevention and health promotion, opposes popular fad diets as a means for losing weight. The college voiced strong opposition to any weight loss approach that fails to take into account overall health considerations.

Although diets that restrict carbohydrates and recommend calorie intake principally from all types of fat and protein can produce weight loss in the short term and can lower cholesterol, the ACPM statement points out that people can attain rapid weight loss and lower cholesterol by eliminating any entire food category from their diets.

But rapid weight loss is not healthy - or permanent - weight loss.

According to the group's studies, the dietary pattern or range of patterns that best promotes human health in the long term is rich in whole grains, vegetables and fruit. It also has limited calories from saturated and trans fats.

Posted from http://www.theadvertiser.com/apps/pbcs.dll/article?AID=/20060725/LIFESTYLE/607250316/1024

15 tips to stay on a diet at fast-food restaurants

You may need to grab a burger on the go, but you can still eat healthy. Nutritionist Madelyn Fernstrom shares tips on how to make better choices

Even if you’re on a diet, you don’t have to avoid your favorite fast-food restaurants. In the fourth part of our “Take It Off Today” series this month, Madelyn Fernstrom, a show contributor and the director of the Weight Management Center at the University of Pittsburgh Medical Center, tells you what to choose so your favorite fast food doesn’t turn into “fat food.”

Fast-food is cheap, convenient, and tasty. So it’s not surprising that it is growing in popularity. But many choices at fast-food restaurants won’t help you lose weight. Sure, many chains have made an effort to provide healthier food: cutting out trans fats, adding more green salads, and offering low-calorie dressings, grilled chicken sandwiches and low-fat ice milk. But many of us who go to fast-food restaurants want burgers and fries. If you love fast food, here are some tips to stay on your diet.

Tips for eating fast food — not fat food

1. Avoid super-sized meals. Downsize your order to a “kids meal.”
2. Avoid soda or juice drinks (like Hawaiian Punch). Choose diet soda or water.
3. Avoid mayonnaise or “special sauce.” Stick with mustard, pickles, onions, and ketchup.
4. Skip the cheese and bacon. Ask for some bacon bits on the side, if you must have the taste. Same for cheese. If you must have some cheese, get a tiny side cup of shredded cheese and use a pinch or two.
5. Keep the salad dressing on the side. Dip your fork in before each bite, and scoop up some greens. That way you get great flavor with minimal amount of calories. You can double the calories in a main dish salad by smothering it with dressing.
6. Share an order of regular fries, if you are not ordering the “kids meal.”
7. Choose low-fat ice cream or ice milk for a tasty dessert. Or share a regular dessert. Avoid the pies and turnovers, and the cinnamon fried dough sticks at Taco Bell. (They’re delicious, but they’re also filled with fat and calories.)
8. Choose a fruit salad as a side dish or dessert.
9. Think small. You can always go back and order something else if you’re still hungry.
10. Avoid ordering “combo meals.” They’re convenient, but they’re packed with extra calories because everything is large-sized. Order single items instead. The cost is not much different.
11. Lose half the bun and save half the calories. Take the bottom half off, and cut the top part in half — this makes the beef or chicken patty seem twice as big as well.
12. Go to a fast-food restaurant with a friend — that way it’s easier to share. On your own, you’ll always eat the whole portion.
13. Limit your visits to fast-food restaurants to no more than twice a week. Or if you have to go more frequently, limit your fried choices to twice a week.
14. Choose grilled chicken over fried.
15. Avoid the fish sandwich. It’s always fried, and it has more calories than a burger. In this case, fish is not a healthy choice.

© 2006 MSNBC Interactive

Posted from http://msnbc.msn.com/id/14008957/