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July 2007 - Posts
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Chapter 9- Fast Food Fever
This chapter had so much interesting information, I hardly know where to begin. The author talks about so many factors that influence our behaviors around fast food, starting with our biological predisposition for wanting convenient, great tasting food that is full of fat, sugar and salt. I completely agree with his assessment that we choose to ignore facts about fast food, and that just because we know the nutritional truths about our burgers and fries, we choose to eat them anyway. The McSubway study illustrated that while Subway customers were better judges of how many calories they ate at a meal, they still tended to make unhealthy choices, like adding cheese and mayo, chips and cookies to their meals. McDonalds customers ate more calories, but were aware of it and weren't under the illusion that they were eating healthy. This phenomenon also holds true when it comes to "low fat", "healthy", or "diet" labels on packaged foods. The research shows that labels can be very misleading, making us think a food is better for us than it really is. The health halo we give food is so powerful, some consumers who were given granola bars labeled as "healthy" actually thought they reduced the risk of birth defects!
I thought the most intriguing part of this chapter was the author's assertion that we as consumers drive the fast food industry, and not the other way around. He maintains that if consumers ordered salads at fast food restaurants, the menus would change completely, the prices would go down and there would be many more salad choices. Food companies of all types are in the business to sell food, not make us fat. They sell us what we buy. He goes on to propose ways that food companies can "de-market obesity", such as reducing portion sizes, inserting pause points in packaging, changing the recipe to be more healthy but not make it sound too new (which tends to turn off consumers), simplifying the labeling, and making healthy choices more affordable.
As a consumer, do you tend to choose value (supersizing) over nutrition? Have you ever bought something you thought was "healthy", only to realize it wasn't ? This happened to me once when I bought a prepackaged spicy crab roll sushi at a grocery store. I assumed it was healthy because it was sushi, only to find it contained over 20 grams of fat for 3 servings when I actually read the label !
Chapter 10- Mindlessly Eating Better
To wrap things up, Dr. Wansink gives us some hope that we can defend ourselves against the pitfalls of mindless eating. He gives several suggestions on how to eat better, and not even notice it or feel deprived, with the philosophy that the "best diet is the one you don't know you're on". He suggests that for 28 days, which is long enough to establish any new habit, we adopt three new patterns among those he suggests throughout the book. He suggests we track our progress every day for 28 days, noting each day whether we were successful with each new habit. Dr. Wansink suggests that the journey to good health does not have to be difficult or painful, and that slow, gradual change over time will provide longer lasting results. What three new habits would you be willing to adopt, to change your mindless eating into mindful eating?
I hope everyone enjoyed this book as much as I did- it really opened my mind to think about food and eating in a very different way. I plan to adopt at least three of the suggestions in my every day life, and have already started using smaller plates for my meals !
Dell -a Lumen
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I'm very excited to finally announce the start of our new program -- It's called (as you may have guessed from the title of my blog) Ignite-A-Thon. In the past few weeks, I've been writing about how Ignite is a community of individuals focused on better health - not just for themselves but for everyone. We wanted to give all Ignite users the opportunity to share the health and at the same time, be active and healthy while doing good within each of their communities. If giving back to your community is an idea you find appealing, you are in the right place. So as you read further, ask yourself this - Are you ready to Ignite change in your community?
Ignite is a nationwide community of people committed to better health. At the same time, you’re probably passionate about health issues in your local community, too. Now Ignite can help you make a difference close to home, by supporting charities that are working to solve important health issues, such as heart disease and *** cancer.It's called Ignite-A-Thon and it’s a way for you to earn additional money for nationally recognized health-related causes — while you have fun, get fit and share the experience with other Ignite users. Through Ignite-A-Thon, you can participate in fundraising fitness events and earn a share of $20,000 for your charity. You could even win an extra $1,000 for yourself in our Event Day Photo Sweepstakes! That’s right: we’re giving away $20,000 to health-related causes on behalf of Ignite users like you who take part in fundraising events between now and November 12, 2007 — events like walking, running and biking.
Ignite is supporting these well-known healthy causes:
Why just these causes? Two reasons. First, they represent a wide range of health-related issues that affect many millions of Americans. Second, local events supporting these causes are held in many communities around the country, so nearly every Ignite user can find an eligible event (or several) close to home.
So what do you need to do to participate in Ignite-A-Thon?
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First, go to ignite.lumenos.com (no www.) to join Ignite-A-Thon. Just click on the Ignite-A-Thon Register Now link under Blogs
to get started.
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Select the event in which you wish to participate. You’ll find a list of eligible events as well as links to register for each event. Make sure to register for your event before you register for Ignite-A-Thon.
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Sign up. Follow the instructions for enrolling in Ignite-A-Thon. And don’t forget to provide your mailing address so we can send you a free Ignite-A-Thon t-shirt!
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Share the care on Ignite. Keep visiting Ignite — throughout Ignite-A-Thon, you’ll find advice from fitness experts
on how to prepare for your event — like how to train and what to eat — as well as Live Chats and other fun activities. You
can also Blog about your experience, in words and pictures, and let other participants know why this cause is important to
you. You can even use Ignite to form teams in your area or at work, to help you train and participate. And there will be lots
of healthy prizes — such as gift cards to your favorite retail stores — throughout Ignite-A-Thon, so be sure to visit Ignite often.
What will Ignite do?
- Ignite will donate a total of $20,000 on behalf of Ignite-A-Thon participants, divided among the six eligible causes — the more participants who sign up for each cause, the more money that cause will receive (each cause will receive a minimum
of $1,000). And that’s on top of the money you raise by participating
Good health feels good. So does helping others.
Reena (A Lumen)
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This summer, Ignite is focusing on making a difference - in your health and in your community. And one of the best ways to give back is by volunteering. Whether you are helping out at your children's school or handing out food at a shelter, volunteering strengthens our community and is even linked to individual well-being.
Recently, the Corporation for National & Community Service (the volunteering agency of the U.S. Government) published a report on a study that compared the 50 largest metropolitan areas on different factors of volunteering. The study looked at how much people volunteered, the types of organizations people volunteered for, what activity they volunteered for and age and gender of the volunteer groups. The findings were really interesting. Some cities like Minneapolis, MN, ranked high with an average volunteering rate of 40.5% while other cities like Las Vegas, NV were as low as 14.4%. And surprisingly, many of the top-ranked cities were in the Central part of the country. It got me thinking: why do some cities have such a high volunteering rate while others are low?
The report explained that there are four main drivers for volunteering. Community attachment, commuting times, high school graduation levels and poverty and the prevalence of nonprofits all greatly influenced the volunteering rates. Some of the drivers made sense like graduation levels and poverty. But commuting times? That really surprised me. The study also found that on average, volunteers lived longer, had greater functional ability and had less depression later in life. Sounds like volunteering can really benefit your health.
To read the report or see how your city rates, CLICK HERE to find out.
Justin - A Lumen
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We're getting really excited to launch a new program on Ignite -- called Ignite-A-Thon. If you're wondering about the program, it's exactly what it sounds like. Over the next 4 months, we're doing healthy fitness activities -- and raising money for good causes while we're at it. Ignite is giving away $20,000 to six healthy causes including:
- Alzheimer’s Association
- American Cancer Society
- American Diabetes Association
- American Heart Association
- National Multiple Sclerosis Society
- Susan G. Komen for the Cure
When we participate in fitness events these groups sponsor (like the Susan G. Komen Race for the Cure), Ignite will kick in a portion of that $20,000 on our behalf. Pretty cool, huh?
Starting Monday, July 16, visit Ignite for more information on Ignite-A-Thon and how to register. (You'll get a free Ignite-A-Thon t-shirt for registering, too!) There will be tips on training, Live Chats and lots of fun prizes. And we'll all get the chance to get fit and feel good -- about our fitness activities and the causes we're supporting.
Kerry (a Lumen)
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Now that summer has started, it's important to remember how to stay properly fueled for outdoor activities. Not eating enough or choosing foods with little nutritional value can leave you feeling weak or dizzy. On the other hand, it can be really easy to eat more than is burned when exercising. Common snacks for energy are protein/energy bars, trail mix, dried fruit, and nuts. A good snack for hiking or other outdoor activities should have some protein and carbohydrate with a little amount of fat. Protein bars are designed to be convenient energy foods that sustain energy levels. They supply anywhere from 200-300 calories and should have at least 10-15 grams of protein per bar.
 
Another option for energy during activity is a snack consisting of nuts, raisins, whole grain cereal, and seeds otherwise known as trail mix. This snack supplies a high level of protein but also 12 grams of fat per serving and approximately 160 calories for 1 oz. Measure out the portions of trail mix since it is very nutrient dense and the serving size is only ¼ cup. You can opt to make your own trail mix which can be lower in calories if you use dried fruit without added sugar, less nuts and seeds, and more whole grain cereal. (See recipe below for a lower calorie trail mix.) Other suggestions for healthy snack foods while exercising are fruit, beef jerky, string cheese and nuts.
Don’t forget to stay hydrated while you are exercising outdoors. If you are outdoors exercising for more than one hour be sure to rehydrate every fifteen minutes with at least 8 oz of fluid, preferably an electrolyte replacement beverage to replace electrolytes lost in sweat. Watch for any symptoms of dehydration such as dizziness, nausea, weakness, and headache.
Remember to eat before you are hungry and drink before you are thirsty to keep the body properly fueled before it is too late.
Nutty Berry Granola
4 cups old fashioned rolled oats
2 cups puffed brown rice
¾ cup wheat bran
½ cup raw wheat germ
3 TB raw sunflower seeds
3 TB chopped walnuts
¼ cup fat free milk
¾ cup dark honey
1/3 cup olive oil or canola oil
1 tsp vanilla extract
½ tsp pure almond extract
½ cup dried cranberries, chopped
½ cup dried blueberries, chopped
Directions: Preheat oven to 250F. Have ready a large, heavy, nonstick baking sheet. In a large bowl, combine the oats, rice, wheat bran, wheat germ, sunflower seeds, walnuts, and dry milk. Stir until well-blended. In a small saucepan, stir together honey and oil over med-low heat until well-blended. Don’t let the mixture boil. Stir in the vanilla and almond extracts. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. Spread the mixture evenly on the baking sheet. Bake for one hour, stirring every 20 minutes to ensure even browning. Add the berries during the last 10 minutes of baking time and toss gently to mix. Transfer the baking sheet to a wire rack and let the granola cool completely. Store in airtight containers in the refrigerator. Makes about 10 cups.
Serving size: ½ cup (good size compared to ¼ cup of most kinds)
161 calories, 5 grams protein, 27 grams carbohydrate, 5 grams fat, <1 g saturated fat, 3 grams fiber
Rebecca
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Chapter 7- Comfort Foods
Most people say they love "comfort food", but have you ever wondered why certain people consider different foods to fall into that category? Why do some people love meatloaf, while others crave potato chips or ice cream ? Chapter 7 explores these questions, with some interesting findings. When interviewing people in depth, the researchers found that there are specific emotional reasons tied to people's preferences for comfort foods, along with certain personality types. Reasons like "my father loved green bean casserole and we ate it every holiday and his birthday" were popular.
The research also showed that when people seek comfort food, it's usually because they are happy (86 percent) or rewarding themselves (74 percent), followed by boredom (52 percent) and depression or loneliness (39 percent). To me, this makes total sense- emotional eating is talked about in just about every diet book I've ever read, but I hadn't quite made the connection that specific events or feelings are usually associated with our favorite foods. When I think about why I love pizza, or cheese and crackers, I hadn't thought about specific events in my past or patterns that I've developed that support my love for certain foods. My dad used to take me and my brother to pick up our favorite pizza every Sunday night when we were growing up, without fail, and I remember the great smell of the pie in the car all the way home and being excited to eat it.
What are your favorite comfort foods, and why? Do you agree with the recommendation not to deprive yourself of your favorite foods, just reduce the portion and frequency of having it? The authors of You On a Diet, which we reviewed a few months ago, suggested the same thing. They said it's okay to have your pizza, just limited the portion and realize the emotional connections that go with your cravings.
Chapter 8- Nutritional Gatekeepers
This chapter explored the family dynamics behind why we eat certain foods and amounts of foods. The studies focused on the gatekeeper, or primary cook in the family or household- the person most responsible for food choices in the home. There was some great information about helping kids learn to like fruits and vegetables, from a very young age- even prenatally! Apparently, the nutritional gatekeeper in the home has a huge influence the kinds of foods their kids prefer later in life, and there were some great suggestions on how to get kids to eat their vegetables. I couldn't help but think of the Sneaky Chef book we recently read, and some of the suggestions here were along the same lines. Making healthy foods seem really special, re-naming them to things like "Power Peas" or "Dinosaur Tree Broccoli" seems to work on a lot of kids. Even portion sizes can be rigged to give children the illusion that they are full without overeating.
I don't have children, but I can remember being bribed with reward foods by my parents for getting A's on my report card. In fact, the local hamburger place gave you a free meal depending on how many A's you received. I also remember being bribed to eat my broccoli with the promise of more television or something else I wanted - Dr. Wansink's research shows these approaches are not as effective as longer term strategies that can shape a child's true preference for fruits and vegetables over junk food. The good news is that we can recognize some of our patterns as adults and work to change them over time. What have you parents out there found works on your kids- and what doesn't work ? Can you look back and recognize how your nutritional gatekeeper influenced you growing up ?
Next week, we'll review Chapters 9 and 10. Have a great week !
Dell- a Lumen
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In my blog last week, I mentioned how this summer Ignite would be all about 'Feeling good on the inside and out '. If you are wondering what this is all about, you'll hear more on it in the next two weeks. We all know that there is no better way to share the health than to be active - both for yourself and for your community. This summer, when you get out to be active and to make a difference within your local communities, Ignite will be there to support and encourage you. Ignite will support events conducted by well-known healthy causes and give away $20,000 to six selected causes on behalf of Ignite users who participate in these events. This means that while you do your part in raising money and training for your favorite event, Ignite will support you by giving away money on your behalf and also help you train and get ready to reach the finish line.
If you would like to sign up for one of the supporting charity events, stay tuned to my blogs for the next two weeks. We will also send out more information to all as well as provide links on Ignite where you can sign up for the program. We're all proud of the different causes we support and as a health-focused community, we can work toward the singular goal of better health for everyone!
More on the program next Monday.
Reena (A Lumen)
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Working at Lumenos allows me the rare opportunity to improve the health of others by working on programs that encourage living a healthier lifestyle. I feel lucky that I have the opportunity to make a positive impact on a daily basis. But I also realize that I could do much more. So for this ‘Fun Friday’, I am going to make a difference by giving back to my community.
To give back, I plan on doing a few different things. First, I am going to clean out my closet and package up the clothes/shoes that I don’t wear anymore. It ends up being about half of what I own but it’s for a good cause. Many charities such as the Good Will or Salvation Army will take used clothing - and give you a tax deduction for your donation. I am also going to clean out my pantry. I have tons of canned and packaged food that I will never eat. So why not give it away? Many shelters will take food donations as long as they haven’t been opened. I also plan to donate some of my time and money to a mission near my house. It’s called Martha’s Table and serves the needs of the less fortunate in the Washington, DC area. I already donated money to their cause and plan to volunteer to be a tutor/mentor for their youth program.
Donating your clothes, volunteering your time or making a donation are just a few ways you can make a difference. If you an think of other ways to give back, I would love to hear them.
Remember: giving back will
brighten your day and more importantly, brighten the day of others.
Justin - A Lumen
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Ignite was created as a meeting place for people who are passionate about health issues, to be able to interact with one another, share ideas and be able to truly make the most of their health care. While being a nationwide community of people committed to better health, we're all probably actively involved in our local communities as well. Coming soon, Ignite (and Lumenos) can help us all make a difference closer to home by helping us support charities that are working to solve important health...
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Ignite was created as a meeting place for people who are passionate about health issues, to be able to interact with one another, share ideas and be able to truly make the most of their health care. While being a nationwide community of people committed to better health, we're all probably actively involved in our local communities as well. Coming soon, Ignite (and Lumenos) can help us all make a difference closer to home by helping us support charities that are working to solve important health issues. Get ready for a fun-filling, active summer with Ignite.
We're giving away $20,000 to health-related causes on behalf of Ignite users - that's all of you - who take part in fundraising events all summer long. In addition we'll also help you prepare and train for your favorite event. You'll also get a chance to showcase your cause on Ignite, talk about your experience and let people know about what really Ignites you!
And in true Ignite spirit, we'll make it all the more fun by throwing in some fun activities, great prizes and healthy events! So continue to visit Ignite and stay tuned as there's much more to come in the next few weeks!
Reena (A Lumen)
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One of the highlights of the summer is the 4th of July celebration – parades, fireworks, picnics, and food galore. On a hot summer day, a majority of the food choices tend to be on the cooler side – watermelon, potato salad, coleslaw, ice cream, and popsicles accompanied by a grilled food such as chicken, hamburgers, or hotdogs. How do you make this day enjoyable and yet not surpass the calories you need for a day?
Let’s first focus on strategies to prevent overeating. Make sure to have a light breakfast to prevent extra hunger when you arrive to the picnic. Bring along calorie-free beverages to stay well hydrated and full during the day. Socialize with family and friends away from the food. Volunteer to take on grilling responsibilities – this will eliminate the opportunity to be grazing and keep you occupied while people start eating.
When it is time to eat, leave half your plate for fruit and vegetables. Bring along a healthy side dish to the potluck picnic to eat as well. Pick out foods you really only get the chance to have on this day of the year – this should help narrow your selection. Lastly, focus on portion control and take only a small portion (for example, half the size of your fist) and eat the small portion first before deciding on seconds.
There are plenty of foods on this holiday that are high in calories or fat, but here are some examples of low calorie foods to enjoy on the 4th of July. Popsicles are on average 45 calories each or 15 calories for the sugar-free option. One cup of watermelon is only 46 calories. Also gelatin salad is only 80 calories for ½ cup or 10 calories for the sugar-free version.
  
Remember to build in a little physical activity to the day’s activities, such as swimming, walking or playing golf or Frisbee. Have a safe and healthy 4th of July.
Rebecca
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Chapter 5- Mindless Eating Scripts
In chapter 5, we learn about eating scripts, or patterns we establish when we eat. Dr. Wansink talks about eating patterns we establish while multi-tasking (watching tv or reading), male and female eating patterns, the atmosphere of the restaurant, the smell of the food itself, and patterns we follow while eating with other people. Studies have shown that simply eating with one person or more has dramatic effects on the amount we end up eating at a meal. I couldn't believe the graph on page 98 that illustrates the more people you eat with, the more food you are likely to eat than if you were alone. Eating with just one person increases your consumption an average of almost 40% ! However, if you are a heavy eater, eating with more people may actually decrease the amount you eat- group members tends to eat similar amounts as the others in the group.
I think these tips make great sense and plan to try them. Next time you eat with a crowd, the book recommends that you:
- Try to be the last person to start eating
- Pace yourself with the slowest eater at the table
- Avoid temptation for more by leaving some food on your plate as if you're still eating
- Decide in advance how much you will eat
And at a restaurant:
- Stay away from the bread basket
- Split your entree or ask for 1/2 of it to be wrapped in advance
- Remember that soft music and candlelight will prompt you to eat/drink more than you probably intended
- Split the dessert. Best part is first 2 bites
- Pick two: Drink, appetizer and dessert (not all 3)
Chapter 6- The Name Game
I loved this chapter, which discusses how the appearance, the price, and the names of different foods influence our perception, and therefore how much we eat. Sailors who ate lemon Jello-O with red food coloring actually thought it was cherry flavored ! Brownies served on a china plate were rated as tasting better than those served on a paper napkin, and foods with more appealing, descriptive names were rated as tasting better. Using descriptive words like "succulent", "velvety", and "buttery" in a menu description, along with regional references, brand labels, and nostalgic labels really does influence how much people enjoy a food. Next time I order the "Grandma's Apple Pie" somewhere, I'll stop to wonder whose Grandma they're referring to !
I thought it was very interesting reading about the soy industry and how many problems there were years ago getting people to consider eating soy products, all because of a 1937 film called Soylent Green. Seems like today, everything is soy based and that's a good thing !
What food labels have you noticed that sound really great, but the taste may not live up to its name?
Next week we'll discuss chapters 7 and 8. Have a safe and happy holiday week!
Dell- a Lumen
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In case missed last week’s DocTalk seminar Dr. Ray Morales, our new host of DocTalk, provided us with the information needed to better understand and use quality information about physicians and hospitals in deciding what care to receive, from whom and where. He also discussed how we can better use the tools and services of the Lumenos plan to review your care options and make the right decision in concert with your physician.
If you missed this or any of the other DocTalk seminars or if you are interested in listening to any of them again again, you’re in luck. All past DocTalk seminars are available for viewing at any time.
To listen to the DocTalk seminars, go to http://doctalk.webex.com and in the upper right corner click View All Recorded Events. Select the DocTalk session that interests you and click View. Complete the brief registration form and click Submit - the DocTalk seminar will start automatically.
Jason (A Lumen)
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A healthy idea to think about:
People with diabetes should lavish their feet with extra TLC. Diabetes causes numbness in feet and contributes to poor circulation. Because of this, tiny foot sores can lead to big problems. Inspect your feet regularly and talk to your physician about foot care.
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