Eating Healthy 2013

As the New Year begins I always think of how to eat better and lose some weight. This seems to be the trend every year for those of us over 60. When you think that about 70 percent of the over-60 population is overweight and about a third classified as obese, this therefore is a real problem.

Health complications from obesity cost the United States $190 billion in medical expenses each year. Obesity also shortens life three to 10 years, about the amount due to smoking. So why can’t Americans just resolve to lose weight? It is really difficult after 60, because of a slowing metabolism, a loss in muscle mass and a decline in hormones, all of which cause your body to store and retain fat far more easily.

I don’t believe there is a diet that really works, except perhaps for a short period of time. There are some basic things we do know that over time can help us look and feel better. Seventeen years ago, AARP teamed up with the National Institute of Health to study the effect of dietary and lifestyle choices on the incidence of cancer and other diseases among half a million people ages 50 or older. This has provided a wealth of information about what we should do and not do to have a long and happy life.

If we know how certain foods affect our body, we can adjust our diet accordingly to stay healthy and lose weight. We know that eating whole grains reduces the risk of colorectal cancer, while consuming red and processed meats increases it. Older adults who drink two to three cups of coffee per day--caffeinated or decaffeinated--have a 10 percent lower risk of premature death than do those who abstain. We have also found that dietary fiber is important in starving off heart disease, infections and respiratory illness.

I think most research concerning red meat fail to take note of how it is grown.  Grass fed beef is a different animal (pun intended) than the factory produced corn finished product.  Grass fed may not be as healthy as fish but it’s on the way.

Here are some principles outlined for you to think about concerning your health.

1.      Have breakfast every day. Breakfast should include protein, whole grains and fruit. This will help keep your insulin level steady all morning. In a study of 4,000 dieters who have lost weight and kept it off for up to six years, found that those who ate breakfast lost more weight. Two good choices: an egg sandwich with strawberries, or whole-grain cereal with low-fat milk and a banana.

2.      Drink more water. How many times have we heard that? Most of us do not realize how many calories we consume in sodas, juices, alcoholic drinks and other beverages. Drink nothing but water and coffee for two weeks and the pounds will come off. Please don’t drink the diet sodas. Research shows that diet sodas may increase the body’s cravings for sugar-sweetened, high calorie foods. Diet drinks also disrupt our ability to properly estimate the number of calories we are consuming so we end up eating more that we ordinarily would. Finally, drinking more than two diet sodas a day is associated with an increased risk for type 2 diabetes and metabolic syndrome, as well as stroke and heart disease.

3.      Eat more fish. Fish is a crucial component of the American diet. It has the good omega-3 fatty acids that you need for brain health, is low in calories and contains important nutrients. In addition, the omega-3s in fish may lower your risk of getting certain cancers and may improve some inflammatory conditions, like rheumatoid arthritis.

4.      Eat whole grains. Whole grains are a major source of not only vitamins and minerals but also fiber. Regularly consuming whole grains--whole wheat bread--whole wheat pasta and brown rice--cut your risk of heart disease, respiratory illness and some cancers. Whole grains can help you lose weight. When compared, eating whole grains vs refined grains (white rice and white bread), those eating the whole grains lost weight over 12 week period.

5.      Fill up on fruits and vegetables. Most studies show that eating mostly fruits and vegetables help you live longer. Fresh fruits contain water which helps you feel fuller longer. Even potatoes are ok; just do not add the rich toppings.

6.      Be wary of “diet” foods. People can gain weight on foods labeled as “low fat” or fat free.” Often such products are loaded with sugar, to make up for the taste when the fat is removed. Since many “diet” foods are also highly processed, you end up getting fewer nutrients and lots of empty calories.

7.      Don’t eat out for two weeks. Dining away from home is fraught with potential problems. You do not know how the food is cooked, and you tend to eat large portions. Some experts say that restaurant portions are three times larger than a normal serving size. Fruit and vegetables should be the size of your fist and meat should be no larger than a deck of cards, and fish should be the size of a checkbook.

8.      Inspect food labels. Women who read food labels are on the average 9 pounds lighter than those who don’t. You do not need a calculator, just scan labels for calories and other nutrients. If one brand of yogurt has 12 grams of sugar and another has 20, you know which one to choose.

9.      Snack often. One snack should be between breakfast and the other between lunch and dinner. No snacking after 8PM. Snacking should keep insulin levels fairly constant, which can prevent hunger and overeating at lunch and dinner. Healthy snacks are nuts, carrots, fruit and hummus.

10.   Chew gum. Chewing gum releases hormones that signal that you are full. This activity helps if you are a nibbler—someone who tends to sample food while cooking or watching TV. Chew sugar-free gum.

11.   I have come to be a believer in the health benefits of eating grass fed beef, pastured pork, pastured poultry, free range eggs, grass fed dairy.  These things can be hard to find, especially in the average grocery. We need to ask for them and then maybe they can be more easily found. Wild animals often give us healthier meat as well as wild caught fish.  We use Kerry Gold butter.  It comes from grass fed Irish cows and being imported costs a lot (I recently stocked up on a sale --$2 off).  I have found a farmer where I can buy free range eggs.

12.   A recent study found organic to be no healthier than produce grown otherwise but I can’t help but thinking there may yet be benefits to not having any more pesticides, etc. than I can help.

This hopefully will help you get into a healthy mind-set for 2013. We all need to eat less, but our goal really should be to eat healthy food which keeps our mind and body fit.