Pop quiz! Calories

How many calories do you have to eat in excess to gain 1 pound?

In other words, 1 pound= ? calories

A. 2,000 calories = 1 lb
B. 6,000 calories = 1 lb
C. 4,500 calories = 1 lb
D. 3,500 calories = 1 lb

It's multiple choice...take a guess!!
( you can even report your answer in the comment section below)
No cheating! 
Answer to come!

Enjoy a lil' Garfield while you are thinking...

Sea Salt versus Table Salt

The Truth, The Whole Truth, and Nothing but The Truth.

You know you want it.

I am frequently told by patients, "I don't use any added sodium. I use sea salt instead of regular salt"
I've also worked with patients-admitted to the hospital with Congestive Heart Failure b/c they thought sea salt was better than regular salt & dowsed it all over their food.

This is a classic case of a nutrition trend that people jump on without acutally knowing anything about it.

I hate to break your bubble, but Sea Salt and Table Salt are basically the same. They both contain close to 100% sodium chloride- proven to cause high blood pressure, stroke, and heart disease when consumed in moderate to large amounts & far too often.

Breakdown:

Sea salt:

Evaporated ocean water

98% sodium chloride

2% trace minerals: iron, magnesium, sulfur, zinc-add color & flavor

Table Salt

Mined from salt deposits, trace minerals removed

 Iodized (iodine added to avoid iodine deficiency-commonly known to cause Goiters)

99% sodium chloride

Some prefer one over the other for taste when cooking, etc.

Bottom line:
You aren't doing yourself a huge, noticeable favor by switching to sea salt- there are no positive health effects proven to occur by consuming sea salt.
Some may prefer sea salt because it is more 'natural' (less processed than table salt).
The small amount of trace minerals you get from sea salt you get from other foods in your diet anyways.
Any form of sodium consumed in large amounts isn't good for your health.
Remember to stick to less than 1500-2300 mg/day..(American's have around 3,500 mg a day. Ick.).
Regardless of which one you prefer (in small, small amounts-cooking only): 

Consume with caution!!

Sick of me talking about Sodium yet?

Belly Jelly vs Bootylicious

Which is better to have: fat around the belly or fat around the thighs and buttocks?

Studies show that pear-shaped  individuals actually have a decreased risk of cardiovascular and metabolic diseases compared to apple-shaped individuals.

Pear shaped:

Fat stored in the hips and thighs is subcutaneous fat, and acts as an energy storage. Fat in these areas have been shown to store harmful fatty acids (away from the heart).

Apple shaped:

 The most dangerous fat is stored INSIDE the belly (\abdominal, or visceral fat) embedded between & around organs. It can even feel hard to the touch in the protruding belly.
Visceral fat releases hormones and inflammatory markers, all contributing to diseases such as insulin resistance (diabetes), cancer, high blood pressure, and stroke. The position of this fat makes it easy for the chemicals it releases to affect nearby organs (especially the liver, where the fat drains, gaaross!)  

Bottom line: it ain't good.

Excess abdominal fat is an INDEPENDENT risk factor for cardiovascular disease. Scary.

It gets worse. Big belly's even increase the risk of dementia (doubles the risk).

Craziness! I wasn't completely convinced so I searched for an actual study and found one: the subjects in this study who had higher abdominal diameters had a 3X increased risk of dementia.

Dementia, for those who are not familiar with it, is a very sad and sometimes debilitating condition that occurs generally in the older population. Basically, loss of brain function (and therefore life function) and memory occur. Having worked in many different nursing homes with many people with dementia, this one really breaks my heart. 


Differences in men & women:

Fortunately, for us ladies, we are more prone to have pear-shapes thanks to our eStRoGeN friends, and men are more likely to store fat in the bellies. HOWEVER, a woman's body generally shifts during menopause to cause more fat storage in the belly area. Bummmerrrrr..
This model doesn't fit every man and woman either.

What to do about a spare tire?
Crunches aren't the magic answer. They might strengthen the abdominal muscles, but they won't make the fat disappear. Take a guess what will?
Total body weight loss via a healthy diet (rich in whole grains, fruits, vegetables, and low-fat dairy/meat/poultry) and of course our dear friend exercise.

IT IS NEVER TOO LATE TO START taking care of yourself. 


Not sure if your belly is too big??
Follow this rule:
For women its healthier to have a waist LESS than 35"
For men: keep the beer belly LESS than 40"
* you will need a cloth or plastic measuring tape..don't have one? use a string or ribbon, mark where the top of the string meets around your midsection, and then measure the string with a ruler or yard stick.
** measure slightly above the belly button



This article in 'USA today' sparked this convo. To read the actual article in the International Journal of Obesity, you need to pay $$...boooo..

Inspired yet hungry?

Maybe have an apple or a pear to start?

Another reason to NOT drink soda

even diet soda....

A recent study in the International Journal of Food Microbiology explained that 48% of 90 different beverages (diet soda, soda, water) from 30 soda fountains were found to contain:
Coliform:a bacteria found in the intestinal tracts of warm-blooded animals. yum.

11% contained E-Coli (most are harmless in healthy people)
> 17% contained Chryseobacterium meningosepticum

The study points out the amount found is not enough to cause significant illness (maybe just some gastic distress, great for a 1st dates), but suggests immunocompromised (sick) people may be at greater risk for health-related consequences.

AWESOME.
Actually, not. The fact that these little bugs are flourishing in fountains begs me to ask, what else is roaming around in America's favorite fountain drinks?
EEEKKK!

Happy Monday Everyone (maybe get a bottled water with your lunch today???)