Diana Fletcher

16 Fat Facts I found Interesting

Posted on 21. Jul, 2010 by Diana in Coaching, Health, Life Choices, Links

A friend and fellow coach, Laura Crooks, recently posted this article and I thought it had some very important information. I am concerned about health and thought this may help people make the decision to take care of themselves. The link for BMI is also very helpful. Check it out!

16 Fat Facts

by Laura Crooks

BMI, body mass index, is basically a ratio of your height to weight. It is a rough gauge of how fat or thin you are. You can check you BMI here: http://www.nhlbisupport.com/bmi/

According to our government people with a BMI between 18.5 and 24.9 are of normal weight, those with a BMI between 25 – 29.5 are overweight, those with a BMI over 30 are considered obese, and someone morbidly obesity has a BMI over 40. A 5’5” person weighing 150 pounds is considered overweight, as is a 5’11” person weighing 180 pounds.

Please remember you can be thin and out of shape, and you can be a “skinny fat” person. Some people have thin silhouettes (and a normal BMI) but have little muscle mass, a greater percentage of fat, and feel squishy. Tall people generally fare better with this tool than short people and muscular people are often rated as being overweight. This tool can not measure your personal amount of body fat versus lean muscle.

1. 2/3 Americans are overweight or obese.

2. Americans are more afraid of shark and snake bites than diabetes. (Diabetes contributes to > 230,000 deaths/year and shark/snake bites contribute to 5-10 deaths per year.)

3. Obesity can cut your life short by up to 20 years.

4. Obese people have higher rates of heart disease, diabetes, elevated triglycerides, high cholesterol, high blood pressure and insulin resistance.

5. Obesity is a preventable cause of some forms of cancer.

6. Fat produces both estrogen and inflammatory factors.

7. Fat people have more aches and pains that normal weight people and are more likely to have arthritis. The extra weight as well as inflammation contribute to arthritis.

8. Obese people are significantly more likely to develop dementia.

9. Obesity and depression are linked.

10. Overweight women are more likely to have urinary incontinence.

11. Being overweight triples your risk of renal failure and increases your risk of gallbladder disease.

12. Obese women have higher rates of miscarriages, pregnancy complications, and infertility.

13. Healthcare facilities do not always have adequate supplies for obese people: wheelchairs, gowns, blood pressure cuffs, beds, MRI machines.

14. Discrimination exists. Fat people can be perceived as: lazy, unpleasant, unhygienic, less qualified job applicants.

15. Being overweight increases your risk of asthma. And glucocorticoids are often less effective in overweight people.

16. The risk of sleep apnea increases with being overweight.

Obesity is a growing problem (pun intended) in the US. But, losing as little as 7% of your body weight can go a long way to decreasing your risk for many conditions. The simple solution is to modify how, what and why you eat as well as start moving more. The tricky part is that this is not easy; it requires hard work to change established habits. What changes are you willing to make?
If you would like to know more about Laura and her coaching programs, please visit her website: www.youbloomwellness.com

Reading Product Labels:Information from Laura Crooks, Wellness Coach

Posted on 01. Jan, 2010 by Diana in Uncategorized

I want to share this article because Laura makes some fantastic points about misleading food labels and gives great information about how to read them properly.

There will be many people trying to get their eating and weight under control right now–that is probably the most popular New Year’s Resolution…right?

This information could help you and make you a little more aware of what you are eating. Pay attention! That’s what is it truly about!

Misleading and Confusing Food Labels by Laura Crooks

In our quest to eat healthier foods and take care of our bodies we might rely on food packaging labels. This can be dangerous to our health and undermine our efforts thanks to unregulated and misleading food labels. The labels can be misleading, confusing, and pose as healthy food imposters.

Food packaging labels are created by companies whose sole purpose is to entice us to buy their product. Their misleading information implies we are getting health benefits that may not exist. They may print unsubstantiated health claims, or use pictures of desirable foods to make us think that is what is in the box, or they use cleverly crafted phrases which are not lies, but are also not as honest as they seem at face value. We are led to believe that fruit snacks are real fruit; they may have a bit of real fruit juice in them, but they are candy. Frozen dinners with real vegetables may have a bit of powdered vegetable in the sauce, generally not what we think of from the packaging.

Each company can create their own seal of approval or they may purchase the right to use one.

Here are some common food labels and what they mean (or don’t mean!):

100% organic is a USDA regulated term. The farmer must pay to have the government inspect and certify their farm. These foods are grown without pesticides or chemical fertilizers, without hormones or antibiotics, are not cloned or genetically modified.(Remember that smaller farms may follow sustainable, 100% organic procedures but not pay the large assessment fees to be able to label as 100% organic.) Organic means that 95% of the ingredients are 100% organic.

Made with organic ingredients means that at least 70% of the ingredients are 100% organic. all natural – This label means that the product is free of preservatives and additives. It does not mean that the product is good for you or healthy. Arsenic and lead are all natural, but we try not to eat much of them! low fat – This label means there is less fat than in the regular version. It does not specify how much less fat, nor does it necessarily mean lower calorie. Low fat products often have more sugar, added to boost the flavor removed with the fat.

good source of calcium – This means there is at least 10% of your suggested amount of calcium present. Is 10% enough for you to consider it “good”?

carb free – This means the product has no carbohydrates present. I have seen this label on fresh meat; the meat is protein, it never was a carbohydrate product, but the label catches our eye.

made with – This label is often followed by something healthy such as real fruit or whole grains, such as “made with real fruit”. The label itself only means there is at least a drop of the named product present.

0 trans fats – This label is tricky, it does not mean there are NO trans fat in the product. It can be legally used provided there is less than 0.5 grams of trans fat per serving. The company only has to adjust their serving size to one with less than 0.5 grams to meet this labeling requirement. If you eat more than one serving you are adding up your amount of trans fats. If fully or partially hydrogenated vegetable oil are in the ingredient list the product has trans fats present.

cage free (usually referring to eggs or chickens) – This means the chickens were raised indoors but not in cages. Forced molting and beak cutting are allowed.

free range – This term makes you think the chickens get to roam outside all day in green pastures. It means the chickens are allowed access to the outside but there is not regulation on the duration of outdoor time nor the quality of their outdoor space. They could have spent a total of 5 minutes outside in dust. Beak cutting and forced molting are allowed.

humanely raised – This is a totally unregulated term and can mean whatever the manufacturer wants it to mean. They would like you to picture a clean, healthy living environment!

100% wheat – Your squishy white bread is 100% wheat…it is totally refined wheat flour. Look for 100% whole wheat for the more nutritious type. If the ingredient label does not say 100% whole wheat as 1 of the first ingredients consider it to be refined white flour with some caramel coloring added to make it look brown.

less sodium – This means the product now has less sodium than it once did. It does not mean it is low in sodium or good for you.

wholesome, nutritious, selected, and country fresh – These claims have no regulated meaning and can almost anything the manufacturer wants.

So how should we make informed choices?

Check the product’s serving size. Is that small bag of microwave popcorn a single serving or intended to serve 3? The calories and fats need to be tripled when you eat the whole bag intended for 3. How many servings are in that 24 ounce soda?

Check the nutrient labels. Each serving should provide less than 5% of sodium and saturated fats, regardless of the label saying it is reduced fat or has less sodium. Aim for more fiber per serving and less sugars.

Read the ingredient labels. Ingredients are listed in descending order; the first item listed is the most prevalent. Ingredient lists may not use the most common term for each item. For example, sugar can be found as: agave nectar, beet sugar, brown sugar, cane juice crystals, corn syrup, corn sweetener, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high fructose corn syrup, honey, invert sugar, malt syrup, maltose, molasses, raw sugar, sugar (sucrose), sorghum syrup, turbinado sugar.

Reading product labels with our eyes open to the fact that manufacturers are more concerned with us spending our money than with our health may help you see some of their labeling for what it is. Look for these labels in the store and read the fine print on the package. Reading ingredient lists and nutrient information may help you make better nutrition decisions as well.

Some of the most nutritious and healthiest foods do not come with labels. Have you ever noticed how fresh, whole fruits, vegetables, and meats do not have pictures or labels? Make the wisest, healthiest decisions you can.

About Laura Crooks: I am an RN, speaker, and certified wellness coach living in Pittsburgh, PA with my husband and children (plus the bunnies, leopard gecko, and hamster!). I help busy women create solutions so they can enjoy reduced stress, losing weight, balancing personal-professional-family time, and making time to exercise. My services include individual and group coaching, speaking, and wellness programs. For more information please visit www.YouBloomWellness.com .

Mindful Eating,(My thoughts,but mostly Jonny Bowden's!)

Posted on 24. Jun, 2009 by Diana in Coaching, Health

I was planning on writing about the fact that many of our problems with food, weight control, digestion, etc were caused by not being mindful about our eating. Then lo’ and behold, I opened my email and Jonny Bowden had beat Diana Fletcher to it!

He said it all in a wonderful way, so I will post his words on my blog site, and suggest that you read every word!

He is wonderful, knowledgeable, and has fantastic suggestions! Here we go!

From Jonny Bowden:

In today’s fast paced and highly mobile world, few folks have the luxury of eating all their meals at an actual table. If they get one meal a day in at home it’s a lot. In New York, where I live, street food stands do a brisk business and fast food and “take-out” shops are as common as monosyllables in an Adam Sandler flick. It’s not uncommon to see people rushing through the streets, chomping furiously on anything they can hold in one hand, signaling for a taxi with the other. It’s not all that much different in less frenetic cities than New York. There are kids to chauffeur around, schedules to meet, meetings to go to, games to cheer at, ballet class, the gym, board meetings that last all afternoon, committees to chair and families to spend time with. The days of the Nortons and the Kramdens dropping in for coffee to break up the morning monotony are long over. What morning monotony? For better or worse, we live a Tasmanian devil of an existence that’s exciting, maddening and frustrating all at the same time, and, for those trying to eat well, a veritable mine field of potential disaster. To make matters as bad as they could be, there seems to be an unwritten law which I call “the law of inverse quality”. It states that the quality of food goes down as portability and accessibility go up. In other words: there ain’t no organic fruits and vegetables at the food court, folks. Time and again my clients tell me that they are victimized by the sheer ubiquitousness of crummy, sugar laden “pick-me-up” treats, processed meat sandwiches, stagnant salad bars, office snack machines, bad deli food, coffee and donut stands, fast food take out, hot dogs, burgers, pretzels, bagels and other standard “take me with you as you travel” food. And let’s not even mention airplane food. So what to do? Unless you’ve got access to a time machine, eating on the run, or at least on the move, is likely to remain a fact of life. The opportunity here is to become master of the circumstances rather than victimized by them. Like the great martial artists who learn to make lethal weapons out of such found objects as a paper clip or pencil, we need to learn to create healthy, nurturing meals out of commonly available “porta-foods”. This food needs to be stuff that travels well, is available everywhere, and still passes nutritional muster. Here’s my top ten tips for how to do just that: 1. Think Proactive. Most of the trouble comes from waiting till you’re in the middle of an emergency hunger situation before taking action (like being without food all afternoon and coming face to face with a convenient snack machine). A little planning in advance goes a long way. If you know you’re gonna be stuck in a meeting, take along something you can eat quickly and discretely that will keep your blood sugar from plummeting and your cravings at bay. 2. Lettuce is a great container. You can wrap some leftover chicken in a lettuce leaf and eat it in the car, or anywhere else a sandwich would work. Throw on some tomatoes and a drizzle of olive oil and you’ve got a decent mini-meal. A couple of leaves of red-leaf lettuce make a great “wrap” and the contents are limited only by your imagination. 3. Find healthy food that travels well. Some suggestions: cottage cheese, yogurt, celery, peppers, carrots and apples. Throw some berries into a Tupperware with some cottage cheese and nuts and take it in the car with you. 4. Make it the night before. (This is the collorary of “think proactively”). At my house, we sometimes cook a weeks worth of sweet potatoes on a Sunday, and take them with us as snacks during the week. They’re as portable as you can get, they taste great cold and are a veritable vitamin store. 5. Think unusual foods. Sally Fallon, the great exponent of traditional nourishing foods, says that the best “energy bar” is a homemade, nitrous-free, lean-meat sausage. If you can find a local butcher who still makes sausage like this, grab it. 6. Think outside the box. One person’s “unusual” is another person’s delicious. Experiment. I’ve found cutting up an apple and eating it with a single serving of tuna adds crunchiness and sweetness to the tuna that makes it a taste treat. Ditto with celery. A single serving can of tuna can be gotten almost anywhere and also goes great with that baked sweet potato you made last Sunday. Or discover your own combinations. You can always find nuts, cheese, fruit and seeds. Use them creatively, or eat them right out of the package. Hint: String cheese is a really easy snack to take on the run and is available everywhere. 7. Use your blender. Many office-bound people forget that a blender is an easy accessory to keep in a desk or in the company kitchen. In a pinch, packaged meal replacements like MetRx and MyoPlex can be made quickly and are way better for you than most of the stuff at the food court. 8. Ditto for the microwave. It only takes about four minutes to make real oatmeal (not the packaged kind), and you can add some berries or soy milk and take it with you anywhere in a plain take-out coffee cup. Plus if you sweeten it a little with a good maple syrup and then let it get cold, it almost tastes like desert. 9. Make a list: Until you get good at this, don’t try to think on your feet. Make a list in advance of possible combinations that might be available while you’re traveling, or that you could easily take with you . One of my favorites is celery with cream cheese. There’s got to be at least a half dozen others just as good. Discover them. 10. Vegetable juice is a lifesaver. When all else fails, have a V-8. Fresh vegetable juice is always better, and possibly one of the best things you can put in your body, but in a pinch there’s always canned tomato juice and V-8. It takes the edge off your appetite and quenches cravings like nothing else around, and you can get it anywhere. Add celery, leave out the vodka, and you’ll almost feel like it’s happy hour.

Please read more at:  www.jonnybowden.com

Quick Foods That Are Healthy ( Part 1)

Posted on 28. Jan, 2008 by Diana in Uncategorized

QUICK SNACKS:

• Fruit (Note: Do not hide fruit in a refrigerator drawer. Wash the fruit and put it in the fridge at eye level for easy viewing and grabbing. Put bananas and apples in a bowl on the counter for quick snacking.)
• Veggies like carrots, red pepper strips, celery
• Applesauce, yogurt For the applesauce, organic is best, without sugar is next. As for yogurt, go with organic. Very few will like it without sugar.
• Raisins Keep them where you can see them! Small packages or baggies can be made up ahead of time.
• Pretzels Far better than chips, etc. when you want a salty, crunchy snack. (Make sure you get them without fat!)
• Baked Potato Can be cleaned, forked, and cooked in the microwave in 10 minutes. Don’t overdo toppings.
• • NOTE: Don’t make healthy snacks compete with cookies and cake in the house. Don’t buy it and you can’t eat it!