Thank You Grand Rounds

Thank you to Edwin Leap, MD for hosting Grand Rounds this week and for including my post on Congressman Ric Keller.

The theme of this week's Grand Rounds was "Why Do We Do What We Do?" as medical professionals. I submitted my post on Congressman Ric Keller because it does exemplify why I do what I do. I help people achieve better health so they can perform at their best and complete their mission and purpose in life.

This week's Grand Rounds is the best I have seen because it is a collection of posts that really do address our passion as healthcare professionals. Check it out!

Labels: Tara Gidus

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Jalepenos Not Tomatoes

I feel sorry for all of the tomato farmers out there who lost millions of dollars collectively because of the recent salmonella tomato scare. Now the FDA is thinking that tomatoes were not the culprit, but rather peppers.

The FDA announced earlier this week that a jalapeno pepper tested positive for the Salmonella Saintpaul strain that caused the outbreak. They never did find a tomato that tested positive. Originally they thought tomatoes were the culprit, but then they realized that many people who were getting sick did not have a link to tomatoes.

The pepper they found was found in a distribution center in Texas from a pepper grown in Mexico. The Texas distributor has recalled the contaminated peppers and products made with the peppers in the US.

The FDA is still advising that you avoid eating raw jalapeno or serrano peppers.

Labels: peppers, salmonella, Tara Gidus, tomatoes

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Way to Go Congressman Ric Keller

Have you seen members of Congress lately? They are losing all over the place...pounds that is! Congressman Ric Keller from the 8th Congressional District in Orlando was a client of mine a few years back (he has given me permission to disclose the fact that I worked with him.) When I met him, he was about 250 pounds. He now will proudly tell you that he has lost nearly 100 pounds. These before and after pictures speak for themselves!

How did he do it?
The old fashioned way! He cut back on junk, started exercising, and cut back on portions. He added healthy snacks between meals. He runs 6 miles every day and eats breakfast every day. He eats smaller meals, especially at dinner. Ric told me he has so much energy now, and he needs it with 4 small children!

Now that Ric has transformed his life, he is working on legislation that will help our children. Childhood obesity rates have tripled since 1980, and it seems to be getting worse. Ric is working hard on getting PE back into schools and the right kinds of foods served to our children. He is a living example of what eating right and exercising regularly can do to improve your life.

You can watch Ric Keller conduct a hearing yesterday before Congress on the importance of the fight against Childhood Obesity.

Way to go, Ric! Please continue to be an example for your constituents and the rest of the country. Help us all fight obesity, especially in our children.

For more information on Ric's Congressional activities on the fight against childhood obesity, visit his website at http://keller.house.gov

Labels: childhood obesity, Tara Gidus

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Going Greek

I have been a fan of yogurt for many years, but it seems like yogurts are getting more and more sweet. And the cause for this sweetness is either large amounts of sugar or artificial sweeteners. Instead of going for the traditional American style yogurts, lately I have been opting for Greek Yogurt.

Greek Yogurt is like other European style yogurts that are much thicker than the American Yogurts, but more importantly....they are loaded in sweetness! The thickness comes from the way they are made. I am not an expert on making it myself, but I believe it is strained differently. The result is a thick, tangy, tasty treat! If you have not tried it, I highly recommend it!

Greek Yogurt is really popular right now, which means many companies are coming out with varieties of it. Here are few things to know:

1. Look at the total calories. Many of the Greek style yogurts are high in fat, boosting the calories way up! Many also add honey or other sweeteners (they know Americans are used to sweet yogurt, so they add sugar). Look for nonfat or 0% fat.
   
2. Protein is higher. Because of the way it is made, Greek yogurt is higher in protein than the watery American yogurts. Because the protein is higher, Greek yogurt is FILLING!
   
3. Calcium is lower. Most Greek yogurts only have 15-20% of your calcium in an 8 ounce serving vs 30% in other yogurts.
4. It is expensive! I know...what isn't expensive these days!
5. Get ready for Tang! Greek yogurt is tangy and has a bit of a bite. I love that about it, but many people are surprised. Add your own fresh fruit to the plain varieties, and sprinkle some granola or high fiber cereal on top for some added crunch.

Look for these brands:

• Fage (pronounced Fah-yee). Look for the 0% Fage Greek Yogurt, plain. The 0% refers to fat content, so this one is fat free. Get the plain if you don't want added sugars and calories.
• Oikos. This one is organic and is actually made by American company Stoneyfield Farm. I like the 1 lbs tubs that both Oikos and Fage sell and I can usually get at least 3 servings out of each tub once I add fresh fruit and make a parfait.
• Voskos. They have plain, but they also have some with fruit.
  
• Cabot has some Greek yogurts, but many of them have 10% fat (OUCH!) and lots of sugar, making them high in calories and fat. Remember...read labels!
  

Give Greek Yogurt a chance and let me know what you think! I am spoiled and can't even eat American yogurt anymore.

Labels: Tara Gidus, yogurt

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Wasteful or Waist-Full?

Being married to a dietitian isn't always the easiest job in the world. My husband Stephen has really been working lately on his portion sizes and I have been encouraging (nicely) him to not finish everything on his plate and to eat from smaller plates at home.

We were chatting about his progress and he told me that he is having a problem with guilt. But this time the guilt is not about what he ate, but rather what he DIDN'T eat! He has been leaving food behind on his plate and feels wasteful.

My question is this:
If you have eaten to satisfaction and there is too much there, where is the extra going to go if you don't eat it? It will either go in a To Go box (or at home Tupperware container), or it will go into the garbage disposal/waste basket. If you do eat it, it will go around your waist.


Stephen has gotten into the habit of taking a can of regular soda and drinking half and dumping the other half out. With food prices at their highest ever, it is hard to swallow (pun intended) dumping something in the trash. But just remember....if it doesn't go into the trash and you can't save it for later, it will just contribute to your growing Waistline!

Labels: food costs, maintaining weight loss, portion control, Tara Gidus

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Slice Up the Tomatoes

The FDA has officially lifted the warnings on tomatoes! Hooray!

As you probably know, the FDA had a warning against eating certain tomatoes for risk of salmonella. The outbreak sickened 1,200 people in 42 states with over 200 of those hospitalized. They never did find signs of the salmonella strain on actual tomatoes, but they insist that the investigation pointed to tomatoes and think there were tainted tomatoes even though none tested positive. The FDA still has a warning on serrano and jalapeno peppers for people with weakened immune systems and the elderly. So be careful of fresh salsas.

Since it is still the middle of summer, it is a great time to make tasty salads with tomatoes and add them to wraps and sandwiches. Slice some up this weekend with some fresh mozzarella and a drizzle of balsamic topped with fresh basil. Sounds good, doesn't it?

Labels: salmonella, Tara Gidus, tomatoes

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Are You a Locavore?

Are you scratching your head asking, "What exactly is a Locavore?" This term actually earned the honor of Word of the Year in the New Oxford American Dictionary last year.

The word means purchasing and consuming food that is grown locally. Many locavores try to eat food eaten within a 100 mile radius of their house. How do you do that?

Farmer's markets and supporting local food companies! Some restaurants are getting in on the trend and making 100-mile menus featuring meals determined entirely by what is being harvested at the moment with in a 100-mile radius of the restaurant. How fun!

Benefits of eating local food include getting it as fresh as possible. Scientific research supports buying local showing that nutrient value is highest when you can pick produce at it's peak of ripeness and consume it shortly after harvest. You would be surprised how long it takes some of the produce at your chain grocery stores to arrive after it has been picked.

Take advantage of the summer and it's abundance of tasty fruits and veggies that are at their prime. Visit a local Farmer's Market this weekend and whip up a nice green salad or fruit salad.

Labels: farmer's market, produce, Tara Gidus

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Healthy Hearts in Tots

The American Academy of Pediatrics released a new report recommending cholesterol screening in children and adolescents with a family history of high cholesterol or heart disease. Previously, most doctors did not start screening for cholesterol until adulthood. With the increase in childhood overweight and obesity rates, we have also seen increases in heart disease, diabetes, and other health problems that were previously rare in children.

The report also recommended specific changes in the diets of children, and dairy was one food specifically highlighted. For many years we have heard that children should go from formula at their first birthday to whole milk at least until their second birthday. Once they are past the age of 2, they can switch to reduced fat or fat free milk. The report recommends changing these guidelines.

Children who are at risk of obesity, high cholesterol, or heart disease are encouraged to drink reduced fat milk (2%) instead of whole milk between 1 and 2 years, and continue on reduced fat (2%), low fat (1%), or skim (fat free) milk the rest of their lives.

Milk provides numerous vitamins and minerals essential for growth such as calcium, potassium, magnesium, vitamin D, and riboflavin.

The Dietary Guidelines encourage the following intakes:

• Age 2-8: 2 cups (16 oz) per day of dairy
• Age 9+: 3 cups 24 oz) per day of dairy

All milks (whole, reduced fat, low fat, skim) provide the same vitamins and minerals, and the only difference is the fat and calories.

• Whole milk: 8 grams of fat, 150 calories
• Reduced fat milk (2%): 5 grams of fat, 120 calories
• Low fat milk (1%): 2 grams of fat, 100 calories
• Skim milk (nonfat or fat free): 0 grams of fat, 80 calories

Flavored milks are also nutritious, but of course contain more calories due to the added sugars. Milk straws are a great way to provide flavor without the added calories.

Labels: children, dairy, heart disease, Tara Gidus

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Dear Diary

A very interesting new study in the August issue of the American Journal of Preventive Medicine found that people who kept a food diary lost twice as much weight as those people in the study who did not keep a record. The researchers state that the simple act of writing down what you eat encourages consuming fewer calories.

Keeping a record of what you eat doesn't need to be elaborate. You can simply write down what you eat in a notebook or on your computer. You can keep a diary in many different ways. The most simplistic is just writing down what you ate. However, you can include as much or as little information as you desire.

Here are some things people like to record:

• Time of day of meal or snack
• How you felt (hunger, fullness)
• Mood/emotions
• Physical symptoms (headache, gas, indigestion, etc.)
  
• Who you ate with (alone, with family, etc.)
• Where you were when you ate (car, desk, kitchen table)
• Number of calories, carbs, fat, protein, sodium, fiber, etc.)
• Number of points (Weight Watchers)

If you want to know how many calories (or carbs, protein, fat, etc.) you are eating, there are quite a few online diet tracking programs. Some are free, and some charge a small fee.

Check out one of the following:
www.fitday.com
www.thedailyplate.com
www.calorieking.com
wwww.myfooddiary.com

Get logging and see the pounds melt away....it really is amazing how much you can learn from writing down what you eat and counting the calories in one of these programs.

Labels: food record, Tara Gidus, weight loss

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More Than Tomatoes in Salmonella Outbreak

A few new foods have been added to the investigation around the salmonella outbreak in the US. Since April there have been 943 cases in 40 states of the same salmonella strain (salmonella saintpaul). While tomatoes were the original suspect, officials are now looking at salsa and the ingredients in fresh salsa as potentially contaminated.

Now added to the suspect list:
Fresh Cilantro
Jalepeno Peppers
Serrano Peppers
Still on the list:
Red Plum Tomatoes
Red Roma Tomatoes
Round Red Tomatoes

What does this mean?
You do not have to completely avoid all fresh fruits and vegetables. If you have a compromised immune system, you want to be extra careful with all fresh produce and meats. However, the CDC recommends the following to minimize risk.

Consumers everywhere are advised to:

• Refrigerate within 2 hours or discard cut, peeled, or cooked tomatoes.
• Avoid purchasing bruised or damaged tomatoes and discard any that appear spoiled.
• Thoroughly wash all tomatoes under running water.
• Keep tomatoes that will be consumed raw separate from raw meats, raw seafood, and raw produce items.
• Wash cutting boards, dishes, utensils, and counter tops with hot water and soap when switching between types of food products.

Labels: salmonella, Tara Gidus, tomatoes

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All American Makeover

With the 4th of July right around the corner, you are probably going to be eating some of your favorite All American treats. Unfortunately, America is known for foods high in fat, sugar, calories, and sodium.

Try these ideas to make over your favorite All American Treats:

Apple Pie:
Always do a single crust and sprinkle a few toasted walnuts on top instead of the double crusted pie. You can also reduce calories by skipping the canned pie filling and using fresh apples and low calorie sweetener instead of sugar. Try using part whole wheat flour in the crust, too!
Hamburgers:
Go Green with a veggie burger! Have you tasted them lately? My favorite is the Morningstar Farms Tomato and Basil flavor, but really most veggie burgers are pretty darn tasty. If you don't want to go veggie, at least get some lean ground beef to make those patties.
Root Beer Float:
Use Diet Root Beer and reduced fat/fat free or reduced sugar ice cream. Because you have the ice cream and the root beer, you won't even notice that one or both are reduced in calories. YUMMY!

Potato Salad:
Use light or fat free mayo and part light sour cream. Add a bit of grainy brown mustard for a kick!
Potato Chips:
Look for reduced fat, baked, or reduced sodium varieties of all chips.
Hot Dogs:
You can find fat free dogs that taste good, or you could use the turkey franks that are reduced in calories and fat compared to the original. And here again...go green with a veggie dog!

This 4th of July load up on the seasonal bests like watermelon, blueberries, corn on the cob, and other tasty and healthy treats!

Stay safe out there!

Labels: Recipe substitutions, Tara Gidus

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New Research on Children's Obesity Risk

Two new studies I saw this week peaked my interest. One study was in the June issue of the American Journal of Clinical Nutrition and showed that women who gained too much weight during pregnancy may increase their children's risk of becoming overweight or obese. The researchers looked at records of over 10,000 women and children and found that mothers who gained more than the current recommended amount of weight during their pregnancies were 48% more likely to have children that were overweight by the time they were 7 years old than other children.

Currently the Institute of Medicine recommends 25-35 pounds of weight gain for normal weight pregnant women and 15-25 pounds for women who were overweight upon getting pregnant. Women who are underweight can gain as much as 40 pounds.

The researchers speculate that when women gain too much weight while pregnant their blood sugar levels are higher than desired and the developing pancreatic cells of the fetus may be overstimulated, leading to higher birth weight and risk of diabetes later in life.

The other study I found interesting on a similar topic was in the Journal of Physiology, but this study was done on rats. The researchers found that when the rats were fed junk food while pregnant and nursing (don't ask me what "junk food" for rats is...probably similar to human junk food), their offspring were overweight, had high blood sugar, cholesterol, and decreased insulin sensitivity, signaling diabetes. The offspring also tend to prefer high fat, high salt, and high sugar foods because those are the flavors they were used to tasting. Since it would be unethical to feed junk food to pregnant women, we have to rely on rat studies for some of this kind of research.

Other studies show that the flavors of the foods eaten while pregnant and breastfeeding get into the milk. What better incentive to eat your vegetables? If you eat them while pregnant and nursing, your babies will already be familiar with the flavors and are much more likely to accept them later.

Ladies, let's use pregnancy as a time to get our bodies as healthy as possible and not as an excuse to eat junk! Your kids will thank you (OK..maybe not, but their health will be much better!).

Photo courtesy of dailymail.co.uk

Labels: childhood obesity, overweight, Tara Gidus

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