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Calorie Tips, Healthy Eating, Food Facts

How Obesity Threatens Our Future

July 14, 2011 By Penny Klatell, PhD, RN Leave a Comment

Since 2006, Trust for America’s Health and the Robert Wood Johnson Foundation have released an annual report on obesity.  This year’s report, F as in Fat: How Obesity Threatens America’s Future 2011 (available as a PDF download), unveils some downright alarming statistics.

Some Major Findings:

Adult Obesity Rates and Trends (2008-2010)

  •  Adult obesity rates rose in 16 states over the past year. No state had a decrease.
  •  Obesity rates exceed 25% in more than two-thirds of states (38 states).
  •  Mississippi had the highest rate of obesity at 34.4%; Colorado the lowest at 19.8% — the only state with a rate below 20%.
  •  Obesity and obesity-related diseases (like diabetes and hypertension) remain the highest in the South. Nine of the 10 states with the highest rates of diabetes and physical inactivity are in the South as well the 10 states with the highest rates of hypertension. Northeastern and Western states have the lowest rates of obesity.
  •  In the past year adult diabetes rates increased in 11 states and Washington, D.C.; more than 10% of adults in eight states now have type 2 diabetes.
  •  Obesity increased for men in nine states and for women in ten states, and decreased for women in one state (Nevada).
  •  People who didn’t graduate from high school have the highest rates of obesity (32.8%). High school graduates who didn’t go to college or technical school have the second highest obesity rate (30.4%).  People who went to college/technical school had an obesity rate of 29.6%; graduates from college/technical school had the lowest obesity rate, 21.5%.
  •  Households with an income less than $15,000 have a 33.8% obesity rate; households with an income above $50,000 have a 24.6% obesity rate.

Changes in Adult Obesity, Overweight, Diabetes, and Hypertension Over Time

  • Twenty years ago no state had an obesity rate above 15%.
  •  Twenty years ago the state with the highest combined obesity and overweight rate was 49%; now the lowest rate is 54.8%; 44 states are above 60%.
  •  Twenty years ago, 37 states had hypertension rates over 20%; now every state is over 20%; nine are over 30%.
  •  Over the past 15 years seven states have doubled their obesity rates; 10 states nearly doubled theirs with increases of at least 90%; 22 more states saw their  obesity rates increase by at least 80%.
  •  Since 1995 obesity rates have grown the fastest in Oklahoma, Alabama, and Tennessee and the slowest in Washington, D.C., Colorado, and Connecticut.
  •  Ten years ago there weren’t any states with an obesity rate above 24%; now 43 states have higher obesity rates than the state that was the highest in 2000.

Top Recommendations

“The report includes recommendations for policies to help leverage change quickly and efficiently, by providing individuals and families with the resources and opportunities to make healthier choices in their daily lives. For instance, the report calls for the strategic implementation of the ACA, the Healthy, Hunger-Free Kids Act, and other federal and state policy changes to help prevent and control obesity in America.”

Please take notice.  To see more recommendations and to read the full report click here.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought Tagged With: diabetes, hypertension, obesity, overweight, weight, weight and health, weight management strategies

A Dozen Reasons We Eat When We’re Not Hungry

July 7, 2011 By Penny Klatell, PhD, RN Leave a Comment

Eating when you’re not hungry, or when you’re bored, angry, tired, procrastinating, or celebrating can push your calorie intake way up.  The biggest problem is that we often don’t realize that we’re shoving food into our mouths – either because we’re distracted, we don’t want to know, or we just plain old don’t care.

Here are a dozen reasons and triggers for “mindless” eating:

  1. “Cheap” calories – the kind you find at all you can eat restaurants, those freebie tastes in markets, “value meals,” and three courses for the price of two.
  2. Bread and extras like butter, olive oil, and olives on the table or peanuts or pretzels at a bar.  Way too tempting to pass up – especially if you’re hungry or you’ve walked in with the attitude that you “deserve” it because you’ve had a rotten day.
  3. Opening your cabinet or refrigerator door and having your favorite snacks staring you in the face.
  4. Procrastinating or avoiding doing what you have to do by having a snack.
  5. Family gatherings that serve traditional and/or highly caloric foods that you wouldn’t normally eat – and a whole bunch of angst that causes you to eat.
  6. Watching TV with a bag of chips or a bowl of candy on your lap.
  7. Parties and events — especially when you drink — causing you to lose count and control of what you’re grabbing to eat.
  8. Sitting near a vending machine or the snack room at work – and the candy bowls on a lot of desks.
  9. Buffets – anywhere and everywhere .  Oh, the heaps and piles of good looking food. Enough said.
  10. Feeling tired, bored, angry, or “out-of-sorts” and looking for food as a “pick-me-up.”
  11. Having a stressful – or boring –meeting especially when there’s a table full of food nearby.
  12. Getting home, having no plan for dinner, and just picking and nibbling a ton of calories all evening.

What are your reasons?

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Shopping, Cooking, Baking, Snacking, Noshing, Tasting Tagged With: calories, eating triggers, emotional eating, holidays, hunger, mindless eating, overeating, weight management strategies

Need To Work Off Some Extra Calories?

July 5, 2011 By Penny Klatell, PhD, RN Leave a Comment

According to Health Day TV there are some great outdoor ways to burn off a few of those extra calories you consumed – perhaps the ones left over from an indulgent 4th of July barbecue.

For each hour of activity (caloric burn varies somewhat with your size and effort):

  • Golf, walking with your clubs:  330 calories
  • Leisurely bicycling under 10 miles per hour:  290 calories
  • Bicycling over 10 miles per hour:  590 calories
  • Leisurely walking:  280 calories
  • Jogging at a 12 minute per mile pace:  590 calories
  • Swimming slow freestyle laps:  510 calories
  • Hiking:  370 calories
  • Yard work:  330 calories

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Manage Your Weight Tagged With: activity, calories, exercise, food for fun and thought, weight management strategies

Calories Don’t Count When . . .

June 23, 2011 By Penny Klatell, PhD, RN Leave a Comment

  • You buy a candy bar at the gas station and eat it in the car
  • You snag 3 tootsie rolls from the receptionist’s desk
  • You grab a couple of samples of cheesecake at Costco
  • You finish your child’s grilled cheese sandwich
  • You taste the cookie batter and lick the bowl and beaters
  • You finish the leftovers because there’s too small an amount to save

How many more can you add?

Calories Do Count

Obviously, the calories do count, it’s just that all too frequently we neglect to add them – remember them – or acknowledge them (that would mean having to admit that you ate that candy bar).

That’s why a food journal can help with weight management.  By writing down everything that you eat – not at the end of the day but when you eat it  – you’re forced to acknowledge all of the random food that you either mindfully or mindlessly pop into your mouth.

The Center for Science in the Public Interest uses frozen yogurt to illustrate how mindlessly adding toppings adds a whopping amount of calories to what might be thought of as a healthy food.

“Let’s say you start with just 200 to 300 calories’ worth of frozen yogurt. (That’s a medium or regular at places like Red Mango, Pinkberry, or TCBY.)

But then the toppings call out. Forget the chocolate chips (80 calories per scoop), the gummy bears (80), and the Oreo pieces (60). Even the ‘healthy’ toppings like granola (60 calories), nuts (100), and ‘yogurt’ chips (100) pile on the calories.”

Think about it:  when don’t your calories count?

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Snacking, Noshing, Tasting Tagged With: calorie tips, calories, eat out eat well, food journal, frozen yogurt, ice cream toppings, mindful eating, mindless eating, snacks, strategies, treats, weight management

Pesticide In Your Food – Or Not

June 17, 2011 By Penny Klatell, PhD, RN Leave a Comment

What has happened to the iconic apple?  According to the Environmental Working Group (EWG), the apple is the produce item with the greatest amount of pesticide residue.

EWG’s 2011 Shopper’s Guide to Pesticides in Produce lists the Dirty Dozen, or the produce with the most pesticide residue (which they suggest buying organic), and the Clean Fifteen, the produce with the least residue.

Dirty Dozen 

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Imported Nectarines
  7. Imported Grapes
  8. Sweet Bell Peppers
  9. Potatoes
  10. Domestic Blueberries
  11. Lettuce
  12. Kale/Collard Greens 

Clean Fifteen

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet Peas
  7. Mangoes
  8. Eggplant
  9. Domestic Cantaloupe
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet Potatoes
  14. Grapefruit
  15. Mushrooms

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Shopping, Cooking, Baking Tagged With: Clean Fifteen, Dirty Dozen, food, food facts, fruit, organic, organic produce, pesticide, vegetables

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