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A Guide to Introducing Your Patients to Heart Healthy Eating

Heart disease is the number one killer in the USA and helping your patients to improve their diet and lifestyle can help prevent this according to the American Heart Association. Even if your patients already have heart disease they can still benefit a lot from a healthy diet and regular exercise. According to The American Heart Association, many major risk factors for heart disease are controllable and often preventable through diet and lifestyle. These risk factors include obesity, diabetes, high cholesterol, high blood pressure, inactive lifestyle, high stress, smoking, unhealthy eating and more. Getting your patients to start with small but consistent changes in their diet and lifestyle can make a big difference.

Basic guidelines for a heart healthy lifestyle:

  • Obtaining/maintaining a healthy weight
  • Increasing physical activity every day
  • Obtaining/maintaining a healthy balanced diet
  • Limiting alcohol
  • Managing diabetes
  • Managing high cholesterol
  • Reducing blood pressure
  • Reducing stress and anxiety
  • Eliminating smoking and exposure to second hand smoke

Health professionals should have the basic knowledge to help guide both healthy & at-risk patients toward a diet of heart healthy eating and cardiovascular disease prevention. The following tips should provide the basic understanding of what a heart healthy diet involves during recent times of nutritional controversies and misconceptions.

Guide your patients toward a heart healthy diet by following these tips:

  • Add more fruits and vegetables to the diet
  • Swap out refined grains for whole grains
  • Pick out lean meats over fatty meats
  • Eat a variety of fish at least 2x per week
  • Limit processed meats like bacon, sausage, deli meats and hot dogs
  • Use fewer frozen and over-processed products
  • Choose reduced-salt versions of canned vegetables and processed foods
  • Rinse all canned vegetables before cooking
  • Limit use of high-salt condiments such as ketchup, steak sauce and soy sauce
  • Increase fiber intake – to help a sluggish digestive system
  • Add more Omega 3 foods in the diet

Reduce calories each day by following these simple behavioral tips:

  • Use Portion control – prepare smaller portions at meal times.
  • Read food labels and know the amounts of calories per serving
  • Leave snack plates of vegetables and fruits in the refrigerator
  • Choose foods that do not have added sugars
  • Eat mindfully – savor each bite and chew slowly
  • Exercise for 45 minutes each day

Reduce fat intake by following these simple tips:

  • Use liquid vegetable oils in place of butter, margarine, palm oil and shortening
  • Use low-fat dairy products like 2% milk or skim milk
  • Remove visible fat from meat and poultry
  • Use fewer commercial snacks like cookies, cakes, high calorie bars, and doughnuts
  • Limit processed meats like bacon, sausage, deli meat and hot dogs.

Reduce fat intake by following these simple tips:

  • Use liquid vegetable oils in place of butter, margarine, palm oil and shortening
  • Use low-fat dairy products like 2% milk or skim milk
  • Remove visible fat from meat and poultry
  • Use fewer commercial snacks like cookies, cakes, high calorie bars, and doughnuts
  • Limit processed meats like bacon, sausage, deli meat and hot dogs.

Reduce sugar intake by following these simple tips:

  • Limit sugary soft drinks like soda, fruit juice, sweet tea and café style coffee drinks
  • Use less jellies, honey and candied products
  • Eat less cake, cookies, pies, high calorie bars and doughnuts
  • Eat fruit for dessert instead of choosing other high sugar options

Helping your patients change & improve their diet and life style can eliminate many conditions that prelude heart disease. Small and consistent diet and lifestyle changes can make a big difference in your patients’ health and well-being. Download our pdf on changing the environment to eat less.

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Sources: Nutrition411.com/Heart Healthy Eating; American Heart Association; www.health.harvard.edu/blog/healthy-lifestyle-can- prevent-diabetes-and-even-reverse-it; www.goredforwomen.org/live-healthy/first-steps-to-prevent-heart-disease-and-be-heart- healthy/eat-well-prevent-heart-disease/ JACC – A Clinician’s Guide for Trending Cardiovascular Nutrition Controversies –
http://www.onlinejacc.org/content/72/5/553?_ga=2.206687507.1405331300.1537286741-1717513157.1537286741

m3adminA Guide to Introducing Your Patients to Heart Healthy Eating

High Quality Protein is Central to Your Weight Loss Patients’ Success

High Quality protein, carefully sourced, prepared, and portion controlled is central to your patients’ success. HealthWise nutritional high protein products provide your patients’ bodies with protein that is vital to preserve and maintain lean body tissue while they are going through active weight loss.

HealthWise high protein products perform another essential function: they help your patients’ bodies maintain a higher metabolic rate than they otherwise would during caloric restriction. This heightened metabolism burns more fat which helps your patients to lose weight while at the same time giving them more energy. The high-quality protein that HealthWise uses in our products is ideal for your patients/clients as it was sourced and found across the world in New Zealand. This protein is precisely what the body needs during active weight loss – protein without all the calories and fat that one might get from other protein sources like meat and dairy products. HealthWise protein products will help your patients feel fuller longer so the hunger pangs will subside and the high-calorie, high-fat snacks will no longer be so tempting.

Because our protein products are portion controlled, it makes it easier for you and your patients to know exactly how much protein their bodies are getting and to keep them on their systematic weight management program. HealthWise protein products provide as much protein as nearly 2 ounces of meat – 15 grams per serving –but with much less fat and cholesterol. HealthWise only uses an ideal amount of protein — everything has been structured and balanced by our Food Science Team, so you and your patients are relieved from the anxiety of reading countless labels in the grocery store. With our portion controlled products, you know your patients are getting exactly what they need to reach their weight loss goal.

Best of all, this ideal protein shows up in our HealthWise product line of over 200 delicious food options from meal replacements, breakfasts, beverages, bars, shakes, entrees, snacks, desserts and much more.

To learn all about HealthWise products and plans, contact us today at 1-800-395-8931 or visit healthwisenri.com. For practices that prefer to display their own logo on packaging, HealthWise offers free private label services.

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Source: HealthWise – The Importance of Protein

m3adminHigh Quality Protein is Central to Your Weight Loss Patients’ Success

Tips on Safe Weight Loss for Seniors

Contributed by Guest Blogger, Kevin Wells of Senior Diabetic

Weight loss is a different proposition for seniors than it is for younger age groups. The typical model for weight loss is based on shedding pounds and obsessing over what the bathroom scale says every morning. But when people get older, it’s not quite that cut and dry. Older adults can’t afford to lose bone or muscle mass or tissue, which means that this requires a whole new concept of weight loss. Exercise becomes even more important and should go hand in hand with a diet aimed at reducing body fat and managing waist size. If you’re a caregiver, be aware that measuring weight loss in seniors is not about scale readouts; it depends on what calipers or another body fat measurement tool indicates.

H2O
Most healthcare professionals will tell you that everyone should drink 64 ounces of water a day and that water facilitates weight loss no matter how old you are. But for the elderly, it’s especially important because as you get older, the hypothalamus, which lets you know when you’re thirsty, becomes less sensitive. Incontinence and constantly running to the bathroom may discourage some seniors from drinking a lot of water, but bear in mind that water is crucial to digestion and maintaining a healthy metabolism. You can help your relative stay on course by setting an alarm on your phone or clock to remind you when it’s time for another glass of water.

Feel the burn
Muscle mass is one of the first things to go as people get older, due to a loss of testosterone or estrogen, among other factors. In fact, once we hit 50, you can expect to lose about 1 percent of muscle mass every year. Unfortunately, a loss of muscle mass also means a reduction in metabolism. And that means weight gain, unless you do something about it. A strength-training program is an excellent way to rebuild the muscle you’ve lost. Take it easy at first, starting with light free weights. This will get your muscles used to the strain and motion and reduce the likelihood of a pull or tear. Resistance bands are also excellent options for seniors because they tone muscle without creating undue muscle trauma. If you choose to use weights, take a gradual approach and increase weight limits when you can do 15 to 20 repetitions. Be careful and don’t go too fast, even if it’s going well.

Diet
Lean protein is a good option for seniors looking to reduce body fat, and some studies have shown that getting plenty of protein can even increase muscle mass. If you’re beginning a weight-lifting routine, combine it with a daily intake of protein, including foods like fish, pork, chicken, and nuts. Protein satisfies hunger better than foods that are high in carbohydrates or fats. And it’ll help control cravings for unhealthy snacks.

Flexibility
Keeping muscles toned and flexible is a good idea at any age. Try implementing some yoga stretches first thing in the morning and incorporate resistance band exercises as well. You’ll find that exercising is a lot easier, and it’ll produce fewer aches and pains.

Depression
Depression is a common problem among seniors, who are often isolated and suffer from loneliness. A study conducted at Duke Medical Center found that severely depressed adults over the age of 50 who took part in an intensive exercise program benefited significantly after a period of six months. Only eight percent of the more than 150 subjects who participated still showed signs of depression.

Senior caregivers can be a tremendous help to seniors who need to lose weight but want to do it safely and gradually. You can help your care subject maintain a healthy diet and assist with exercises that may be difficult at first. Your help will greatly increase your loved one’s chances of success.

Learn More about High Quality Protein

Picture courtesy of Pixabay
www.seniordiabetic.com

 

 

m3adminTips on Safe Weight Loss for Seniors

What can Costco teach us about increasing product sales?

If you have ever been to Costco, then you know how well product samples are received. What you may not know is just how much of a return can be expected on something as simple as a piece of chocolate. Product samples have been shown to increase sales of items by as much as 600%! Even with this much potential for increased sales, we still hear from weight loss centers almost every day that don’t believe they should take a box off the shelf (and out of inventory) and use it to introduce a new product or build interest in a product that just isn’t moving as fast as it should.

Samples help people overcome their resistance to trying new things. They also demonstrate your confidence in the products you carry. Sample out one really great product and your clients will transfer that perceived value to all your offerings. This brings us to one of the common mistakes made when offering samples; don’t offer old or out of date products as samples. Use them as something extra you give to established clients or donate them to a local charity. When you donate, don’t forget to do a press release and you might get some free advertising. It also goes without saying that you should keep records of what you use for sampling and donations for tax purposes.

When you are giving out samples, you must remember that personality matters. You want someone from your office that is engaging and that has product knowledge to share with your clients. Have a carafe or beverage dispenser with a nice cold fruit drink or a warming hot chocolate with small sample cups in your waiting area. Pass a tray with bar samples around the office. Don’t sample out whole bars, but rather, cut them into pieces and insert toothpicks. Make it feel like a party and your sampling will be even more successful. Ideally, you want someone serving the samples. They will be able to answer questions, build interest and quickly overcome any negative comments. It is also a great idea to attach a special to the samples. Give them 10% off the item being sampled if they purchase the same day. Create the good mood and the urgency and watch the magic happen.

If you do any type of group classes or support meetings with your clients you have the perfect opportunity to showcase some of the other products like the entrees, chips and gelatin. Use the class as an opportunity to demonstrate ease of preparation and have a tasting. Make sure you have prepared the item yourself, so you can make it look very easy. Don’t do it the first time in front of everyone.

You should also take sampling outside your location. Offer to provide refreshments for a local gym or community event. Have someone there to represent you with the samples and coupons for your business. You shouldn’t pay for the space because you are bringing something to the table. Make the space inviting and make sure that dynamic person is there to answer questions.

Learn how to market your Weight Loss Business. 

m3adminWhat can Costco teach us about increasing product sales?

Chronic Inflammation and Nutrition

Asthma, lupus, irritable bowel syndrome, Crohn’s disease, glomerulonephritis, allergies as well as other chronic conditions are all characterized by inflammation. Inflammation is a normal bodily response to protect us from trauma, toxins, heat, or infection from foreign organisms such as bacteria and viruses. The damaged cells release various chemicals including bradykinin (causes blood vessel dilation), histamine (causes contraction of smooth muscle and dilation of capillaries), and prostaglandins (causes inflammation, pain, and fever as part of the healing process).

The swelling caused by the dilation of blood vessels and capillaries is part of the immune system’s ability to sequester the foreign matter, thereby isolating it from further contact with other tissues. The chemicals released during an inflammatory response, signal and attract phagocytes (white blood cells) to the damaged cell site to start the healing process.

Acute inflammation is short-term and beneficial to the body as part of a normal healing process; however, chronic inflammation can be destructive to the body. Chronic inflammation occurs due to a malfunction of the immune system not turning “off” when it should. Chronic inflammation destroys healthy tissues and can play a role in the development of various diseases.

Chronic inflammation can occur anywhere in the body and is very damaging because it acts like a slow-burning fire that continues to stimulate pro-inflammatory immune cells.² Excess immune cells and their signaling molecules circulating in the body can damage blood vessel linings (in atherosclerosis), pancreatic tissue (diabetes), and joint tissue (in arthritis).² Chronic inflammation also occurs in autoimmune diseases such as lupus, asthma, inflammatory bowel disease and allergies.

Over time, chronic inflammation can cause changes in DNA and can lead to cancer. For example, people with chronic inflammatory bowel diseases, such as Crohn’s disease, have an increased risk of colon cancer. People who are overweight and/or obese also experience chronic inflammation which lends itself to weight gain, due to the water retention.

Inflammation can cause people to feel pain, stiffness, distress, discomfort and even agony depending on the severity. Inflammation primarily causes pain because the swelling pushes against nerve endings which sends pain signals to the brain. Living with chronic inflammation and pain can be debilitating and can lead to depression.

There are many treatment modalities for chronic inflammation.

Signup Below to read more and get access to our Food Chart for Chronic Inflammation.

Sources:

1. â•œFoods That Fight Inflammationâ•š Harvard Health Publishing, August 13, 2017.
2. â•œWhat Is Chronic Inflammation?â•š Dr. Amber Hayden DO, 2017.
3. Want X, et. al â•œInflammation Markers and Risk of Type 2 Diabetesâ•š Diabetes Care Vol. 36, January 2013.
4. Minihane A. et. al. â•œLow-Grade Inflammation, Diet Composition and Health: Current Research Evidence and Its Translation. British Journal of Nutrition 114 (999-1012) 2015.
5. Calder P. â•œLong Chain Fatty Acids and Gene Expression in Inflammation and Immunityâ•š  Current Opinion in Clinical Nutrition & Metabolic Care  16 (425-433) 2013.
6. â•œImmune Responseâ•š  Medline Plus www.medlineplus.gov/ency/article/000821.htm
7. Nordqvst C. â•œEverything You Need to Know About Inflammationâ•š  Medical News Today Nov. 24, 2017.
8. Rowe B. Davis L., â•œAnti-Inflammatory Foods For Health: Hundreds of Ways to Incorporate Omega-3 Rich Foods Into Your Diet to Fight Arthritis, Cancer, Heart Disease and More. 2008.
9. International Journal on Inflammation   https://www.hindawi.com/journals/iji/
10. The Journal of Inflammation  www.ncbi.nlm.nih.gov/pmc/articles/PMC1074343/

m3adminChronic Inflammation and Nutrition

Know your Proteins

Whey Protein: The Pro’s The most noted strength of whey protein is that it is a “complete” protein, meaning it possesses all 9 essential amino acids (the ones not naturally produced by your body). Whey has the highest level of the amino acid leucine, which helps give your muscles the fuel to dominate your workout and build muscle.

It is one of the most used protein sources because it is a water-soluble milk protein. An article published by Nutrition and Metabolism outlines how milk proteins, like those in whey and casein, can help to preserve lean muscle mass and improve metabolic health during weight loss.

Whey Protein: The Con’s What serves as a benefit for some people is a drawback to others when it comes to whey protein. Because whey is a milk derivative, it is not an ideal choice for anyone who struggles with dairy. The level of lactose in some whey protein can cause digestive distress in people who are intolerant to milk sugar and lactose. People who are unable to properly synthesize this enzyme will experience abdominal pain, gas and even diarrhea.

Another potential drawback to mass-market whey proteins occurs during many commercial preparations of whey, when a number of chemicals used in the process leave small amounts behind. Even small amounts of these chemicals have been associated with bloating and a variety of skin conditions.

Soy Protein: The Pro’s Soy protein contains higher amounts of the amino acids glutamine and arginine, which have been linked to improved immune function, better digestive health, and even an increase in cognitive function. It is also considered a complete protein, possessing all of the necessary essential amino acids. 

Supporters of the “soy camp” have noted that soy protein is the most effective plant-derived source for people who are working to build or maintain muscle mass. However, this is a somewhat controversial notion, since the other “camps” might argue the same of their protein source.

Soy Protein: The Con’s Although the jury is not yet in, many research studies have shown that soy is not an ideal source of protein for women with a history of estrogen-related cancers and men with lower testosterone levels, as it does effect the production and absorption of estrogen in the body.

Another downfall of soy protein occurs when during the manufacturing process the dried defatted and flaked soybeans are washed with either water or alcohol. Unfortunately, this process does not include the removal of phytic acid, which is an anti-nutrient. Phytic acid binds with zinc, magnesium, calcium, iron, and copper, which can lead to a deficiency in these essential minerals.

Vegan Protein: The Pro’s The most common sources of vegan protein (aside from soy) are pea, rice or hemp formulas, or a combination of more than one source of protein. Vegan or plant based protein are largely considered more slimming than milk-derived proteins. This is in large part because they are naturally fat and cholesterol-free.

These types of proteins are looked upon as the most hypoallergenic of all protein powders. Vegan protein is lactose and gluten-free, making it ideal for the growing number of people living with food sensitivities. Plant protein is not associated with bloat unlike many other protein powders, and their formulas tend to skip artificial sweeteners and chemicals.

While the battle for which protein is best for building muscle mass rages on, a 2013 study published in the University of Tampa Nutrition Journal found that rice protein was just as effective as whey in building muscle and strength among men who worked out frequently.

 

Vegan Protein: The Con’s

The biggest argument against vegan protein is that single plant-based varieties are not complete proteins. However, if a plant-based, hypoallergenic protein source is your goal, you can opt for a formula that combines two sources, such as pea and rice to ensure you get all the nutrients you need.

Like the other protein powders, paying attention to the standards of production and manufacturing in your vegan protein is essential. Choosing an “off the shelf” powder might be convenient, but at what cost? A 2010 Consumer Reports investigation showed that several of the mass-market protein powders contained levels of harmful chemicals that can accumulate in your body with continued use.

What Does This Mean for Your Protein Needs?

In the end your ideal protein source depends upon your personal goals and the way your body functions best. It is important to focus on a protein source that is clean and is made from clinically proven ingredients. The protein you put into your body is the fuel you need to be you.

Download our FREE! Client Retention Guide Now!

Sources:

Consumer Reports – http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/what-our-tests-found/index.htm

Nutrition and Medicine – https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-46 Nutrition Journal – https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86

Scientific American – https://www.scientificamerican.com/article/soybean-fertility-hormone-isoflavones-genistein/

m3adminKnow your Proteins

The Family Feud – Psychology Of Weight Loss – Part 2

by Dr. John H. Sklare

In last month’s newsletter, I introduced you to a concept that I call The Family Feud.  As you may recall, I call it The Family Feud because the internal emotional eating conflict that it describes reminds me of the struggle for control that goes on between parents and their children every day.  Controlling an impulsive child, as any parent can tell you, is always a handful.  A similar battle plays itself out in the mind of the dieter every single time they make an eating decision.  Now, in Part 2 of this article, I would like to take this to the next level and show you how you can use this Adult/Child paradigm to win the weight control battle.

Today I would like to offer you an activity directed at increasing your awareness, of this Family Feud conflict, so that you can become more mindful and less mindless about the eating choices that you make.  The purpose is to help you become a more goal oriented and health conscious thinker.  After all, awareness is the key to change.  Awareness operates much like a beam of light in a very dark room.  It breaks through the darkness, shows the way and allows you to move with confidence.  As I always say, there is one incredible moment when the decision to eat is made.  If you can manage that moment, you can solve this problem.  Managing that moment begins with the revealing light that awareness produces.

Speaking of the relationship between a beam of light and awareness, let me offer you another analogy that helps drive this point home.  Consider the headlights on your car.  Imagine that you’re driving down a long country road on a very dark night.  There are no streetlights so all that you can see is what is revealed by whatever falls into the range of your headlights.  Even though there is an entire world around you, you only see what your headlights reveal.  This is very similar to how your awareness works.  In a way, your awareness operates in a very similar manner as your headlights.  Where you focus your awareness determines what you see as well.  Following that logic, if you expand the scope of your awareness, you can see things that were invisible to you before.  With that in mind, I would like to offer you a powerful activity that will throw the spotlight of awareness on that potentially life altering moment of truth when the decision to eat is made.  The goal is to increase your awareness by making you more mindful and less mindless about the food choices that you make.

I must say that I have been using this concept for many years and am very pleased to see the impact that The Family Feud has had on so many lives.  It is such a universally understandable and identifiable concept that it seems to click with people immediately.  The comments and emails that I have received over the years confirms how helpful, enlightening and empowering this imagery can be.  Putting theory into practice, however, is what creates real change in your everyday life.  In learning theory, this is called transfer.  This is where you take some intellectual understanding or knowledge and put it into practice in the real world.  In an attempt to facilitate that transfer, increase your scope of awareness and help you learn how to use The Family Feud to make healthier eating decisions, I offer you the following suggestion.

This is ideal for those people who keep a journal.  By the way, if you are not presently doing so, please consider beginning.  Research shows that it’s an integral part of the success formula and it is also a great way to release feelings and emotions while helping you to become more mindful about what, when and why you eat.  Journaling provides yet another way for you to get more personally and actively involved in the weight loss solution.  My experience tells me that people tend to do better when they are active participants in the process as opposed to simply being passive recipients of information.

So, for those of you who journal, I suggest you create another column in your journal.  Every time you put food into your mouth, and I do mean every time, I want you to record either an A or a C in that new column.  You need to determine, prior to putting anything into your mouth, who is making this eating decision.  Is it the responsible, health-conscious and mindful Adult within you making this food choice or is it the impulsive, health-indifferent and mindless Child?  Then, put an A for adult or a C for child next to that entry.  If you choose not to keep a journal, you can just use a piece of paper to track your choices.

You can then tally the A’s and C’s at the end of each day or week and get a very good idea about where your eating decisions are coming from.  The goal is to maximize your A decisions and minimize your C decisions.  This gives you an objective way to measure your progress from week to week.  You might even want to track this on a chart, post it somewhere where you will see it often and use it as a motivation to succeed.  This will greatly increase your awareness of the choices that you make and throw a spotlight on that moment when the decision to eat is made.  This can truly be transformational because it is only in that very moment that the opportunity for real change actually presents itself.  As I mentioned earlier, if you can manage that moment, you can solve this problem.  The purpose of this activity is to eliminate what I call the MEE Syndrome (Mindless Emotional Eating) by creating more mindful and less mindless eating.  Awareness is absolutely the key to change and this activity will definitely increase your awareness.  By contemplating A or C before every eating decision, you will put yourself in the perfect position to choose mindfully, promote healthy change and begin winning The Family Feud!

Wishing You Great Health!
Dr. John H. Sklare
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m3adminThe Family Feud – Psychology Of Weight Loss – Part 2

The Family Feud Part I – Psychology of Weight Loss

You can’t change your weight until you change your mind!  That is a simple fact of weight loss and wellness life that those of us who work in this field have known for a very long time.  In order to create lasting healthy change, you must address more than just your body.  You must also address your mind!  After all, what you do is a direct result of what you think.  There is no great mystery here about which comes first as in that popular philosophical discussion regarding the chicken and the egg.  The physical act of eating ALWAYS FOLLOWS the mental decision to eat.  It IS a decision.  The tricky part about this decision to eat, however, is that it is not always a conscious decision.  In my opinion, weight management is primarily a decision-making problem.  Change your thinking and your body will follow.  It can’t help it!  This is also the very foundation of mind/body medicine.  The truth is this:  There is one incredible moment when the decision to eat is made and, if you can manage that moment, you can solve this problem.  So, if you’re someone who is struggling with your weight, please lend me an ear.

Today I want to introduce you to a concept that may literally change the way you think about dieting and eating forever.  If you’re like most dieters, you have already spent more time and money than you care to remember trying to solve this weight control puzzle.  I know how difficult, confusing and emotional this is for you.  Frankly, one of the primary reasons that people fail at weight control is that they continue to look in the wrong place for the solution.  Most people continue to search outside for the perfect diet, the best program or that illusive magical short cut.  The truth, however, is that the solution to this problem isn’t outside at all. It’s inside!

Now let me begin with a brief explanation of what I believe is at the very heart of this weight control struggle.  You see, all people operate in terms of dichotomies or opposites.  As a matter of fact, this is also how the world operates.  It’s the rhythm of life.  There is high/low, happy/sad, awake/asleep, good/evil and the list goes on.  Opposing forces dominate our world and balance our existence.  Regarding personality, all of the primary schools of psychology agree and incorporate this notion into their respective theories.  Depending on which theory you review, each has terms that represent these two polar opposites engaged in this internal power struggle.

For the purpose of our discussion here, however, I want you to think of these two opposing forces in these simple terms. I want you to consider these two parts as the ADULT and the CHILD.  These terms are used by those who practice a form of psychotherapy called Transactional Analysis.  In short, Transactional Analysis uses the concept of how adults and children interact as the basis for understanding all of human behavior.  Now, since I don’t want to wander too far into the weeds here, let me bring this all back to weight control.

With that in mind, I want to provide you with some insight regarding what happens, inside your head, every single time you make an eating decision.  I call it The Family Feud.  Let me explain by reminding you of something I just discussed and something you probably already know.  There are two parts of your personality that are struggling for control of your health.  There is the responsible and mature part of you that cares deeply about what you eat, how you look and what you weigh.  Let’s call this part the ADULT.  However, there is also this impulsive and immature part of you that doesn’t care a bit about what you eat, how you look or what you weigh.  That’s the part that is perfectly happy with the way things are and has no interest at all in changing.  Let’s call this part the CHILD.  You see, the conflict between these two parts of yourself is at the very heart of your weight control struggle.  It’s the responsible, adult part of you that decided to read this article in search of some answer or insight.  This is the part of you that is tired of being unhealthy and overweight and wants desperately to change.  Let me assure you that the child part wants nothing to do with your desire for weight loss.  I understand this conflict very well.  It’s my area of expertise.  As a matter of fact, I developed an entire program that specifically addresses the mental part of weight management called The Inner Diet.

The conflict between these two parts of you is what I call The Family Feud.  I call it The Family Feud because it reminds me of the battle for control that goes on between children and their parents all the time.  I bet that if you close your eyes and listen to your thoughts, you can actually hear these two parts arguing.  You know exactly what I’m talking about.  It’s almost as if there are two totally different people living inside your head.  I can assure you though that this is absolutely normal and exists within all of us.  For example, one part of you wants to get healthy and end this pattern of weight gain and unhealthy eating while the other part is trying to convince you that it won’t work, you don’t have the time or it’s far too much effort.  Living this way is a little like trying to drive forward with one foot on the gas and the other foot firmly on the brake.  The result is that you get nowhere as the child within you will make every excuse under the sun to keep you right where you are…overweight, out of control and frustrated!

So listen to your thoughts for a moment and see if you can tell who is in charge of your health.  Is it the adult or is it the child?  This will determine what you do today and will directly impact your potential for success with weight loss and healthy living.  It all begins with your thoughts.  As a professional who has worked with countless overweight people, I know that being overweight is costly.  It creates unhealthy physical demands on your body and takes an enormous, emotional toll on your spirit.  The ultimate solution to weight control lies in solving the conflict between the adult and the child within you.  This is where the power is and this is where the answer lies.  Just as parents frequently butt heads with their children, so do these two parts of you.  You know how it goes when a child wants to do something it shouldn’t and the adult says “No”.  The child tries every trick in the book to get what it wants.

Children, by nature, are emotional decision-makers. They don’t consider the long-term effects of their actions.  They just want what they want and they want it NOW as they are driven by a desire for instant gratification.  As a result, they need a responsible adult to look out for them. This is exactly how this works with your eating decisions.  You have been allowing the impulsive child part of your personality to make your eating decisions and your body, your health and your spirit have been paying the price.  The key to changing this pattern is to take charge of that emotionally driven and impulsive child.  It’s time for you to become the responsible adult.  It’s time for you to start winning The Family Feud by taking control of that part of you that has sabotaged every attempt you have ever made at weight control.

I hope you find this bit of insight and imagery helpful.  I know for a fact that this Family Feud concept can create a kind of life altering awareness that can literally change your life forever.  I have seen it happen with my own eyes.  In next month’s newsletter, I will offer you Part 2 of this article.  In Part 2, I will introduce you to an activity that will increase your awareness of this internal battle and show you how you can begin to take charge of this mental tug-of-war that I call The Family Feud.  Until then, think about this concept and how it plays itself out in your life.  So now let me ask you this.  Are you still listening or has the child distracted you?

Wishing You Great Health,
Dr. John H. Sklare

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m3adminThe Family Feud Part I – Psychology of Weight Loss

Sugar Alcohols: Friend or Foe in Obesity Treatment?

Sugar alcohols are carbohydrates and their chemical structure resembles both a sugar molecule and an alcohol molecule (not the alcohol found in alcoholic beverages).

Many people do not realize that sugar alcohols are found naturally in small amounts of a variety of vegetables and fruits.  For example, pineapples, olives, asparagus and sweet potatoes all contain mannitol, while blackberries, raspberries, apples and pears all contain sorbitol naturally.

Sugar alcohols can also be commercially produced (see Table 1).  Commercially produced sugar alcohols are added to sweeten foods without the caloric hit that sugar would provide.  As a sugar substitute, they provide fewer calories than regular sugar. Sugar alcohols are beneficial in foods intended for persons living with diabetes or being treated for obesity. This is because sugar alcohols are converted to glucose more slowly, require little or no insulin to be metabolized and do not cause sudden increases in blood sugar.

Table 1:  Commercially Produced Sugar Alcohols¹ ²

Mannitol Mannitol is extracted from seaweed for use in food manufacturing.  Mannitol has 50-70 % of the relative sweetness of sugar, which means more must be used to equal the sweetness of sugar.
Sorbitol Sorbitol is manufactured from corn syrup.  Sorbitol has 50-60% of the relative sweetness of sugar which means twice as much must be used to deliver a similar amount of sweetness to a product.
Xylitol Xylitol is also referred to as “wood sugar” as it naturally occurs in corncobs, fruit, vegetables, cereals, and mushrooms. Commercial manufacturing extracts xylitol from these sources which can be an expensive process.  Xylitol has the same relative sweetness as sugar and is commonly used in chewing gum.
Lactitol Lactitol has about 30-40% of the relative sweetness of sugar, however it’s taste, and solubility profile very much resemble sugar.  Lactitol is manufactured from whey, the lactose (milk sugar) rich by-product of cheese making and processed dairy foods.  Lactitol is commonly used in sugar-free ice creams, chocolates, candies, baked goods and sugar-reduced preserves and chewing gums.
Isomalt Isomalt has 45-65% of the relative sweetness of sugar and does not tend to lose its sweetness or break down during the heating process.  Isomalt is manufactured from sugar.  The original glucose-fructose bond remains intact; however, the fructose portion of the sugar molecule is converted into equal amounts of sorbitol and mannitol.  The glucose portion is unchanged.  Thus, isomalt is a mixture, of two disaccharides, glucose-sorbitol and glucose-mannitol.  Isomalt absorbs little water, so it is often used in hard candies, toffee, cough drops and lollipops.
Maltitol Maltitol is 75-90% of the relative sweetness of sugar.  Maltitol is made by adding hydrogen to maltose (malt sugar), the glucose-glucose disaccharide derived from cornstarch.  It is commonly used in sugar-free hard candies, chewing gum, chocolate-flavored desserts, baked goods and ice cream because it gives a creamy texture to foods.
Erythritol Erythritol is 70% of the relative sweetness of sugar.  Erythritol is one of the newer sugar alcohols to be manufactured from cornstarch.  It provides a mild cooling effect in the mouth and is used in baked goods, chewing gum and some beverages.
Hydrogenated Starch Hydrolysates (HSH) HSH is a group of polyols (another name for sugar alcohols) products.  Hydrogenated Starch Hydrolysates are 20-50% of the relative sweetness of sugar.  Hydrogenated Starch Hydrolysates can be used in the same types of foods that use the other common sugar alcohols.  HSH products are typically blended with other sweeteners, both natural (i.e. sucrose) and commercially made sweeteners.

 

Sugar alcohols are regulated by the Food & Drug Administration (FDA) as food additives and are generally recognized as safe (GRAS.)

The PROS: 

  • They provide sweetness with fewer calories.
  • They add bulk and texture to products.
  • Some produce a cooling sensation in the mouth.
  • They do not react with plaque bacteria in the mouth, so they do not cause dental caries.
  • They do not affect blood sugar levels the same as sugar.

The CONS: 

  • Sugar alcohols are slowly and incompletely absorbed and may contribute to gastrointestinal upset; because they are not fully absorbed, gut bacteria ferment sugar alcohols in the large intestine producing gas, bloating and diarrhea in some individuals.
  • Products containing 50 grams or more of sorbitol or 20 grams or more of mannitol must carry the warning statement “excessive consumption may have a laxative effect.”
  • HealthWise uses a combination of nutritive and non-nutritive sweeteners including sugar alcohols.  Sugar alcohols are found only in certain products.  The content ranges from <1 to 5 grams per product.

 

Sugar Alcohol HealthWise Products Containing
Sorbitol None
Mannitol None
Sorbitol None
Xylitol None
Lactitol None
Isomalt None
Maltitol Caramel Crunch Layer Bar (253), Chocolate Mint Layer Bar (254), Caramel Brownie Layer Bar (256), Rockie Road Layer Bar (258), Caramel Nut Layer Bar (259), Strawberry Cheesecake Layer Bar (260), PB & Jelly Layer Bar (261),  Chocolate Peanut Dream Crispy Bar (269), PB & Jelly Crispy Bar (270), Chunky Crisp Peanut Butter Bar (275), Fudge ‘n Graham  Crispy Bar (276).
Erythritol None
Hydrogenated Starch Hydrolysates (HSH) None

 

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Sources:

  1. Sugar Alcohols; www.fda.gov/nutritioneducation
  2. Eat Any Sugar Alcohol Lately? Yale-New Haven Hospital; www.ynhh.org/services/nutrition/sugar-alcohol.aspx
  3. What are Sugar Alcohols and How Do They Work? The Sugar Association; www.sugar.org

 

m3adminSugar Alcohols: Friend or Foe in Obesity Treatment?

What are my Patients Eating?

It seems lately all the rage amongst consumers is the desire for “Clean Food Labels.”  However, currently the U.S. Food and Drug Administration (FDA) has no parameters or definitions as to what a clean label is.  This leaves food companies at their own liberty to interpret what the consumer believes to be a clean label.

In looking at data collected from Canadean Limited, a London based company that conducts market research worldwide and provides analysis services, consumers are even confused as to what a “clean label is or means.  It appears the meaning of a clean label is different to different people.  At the 2016 Clean Label Conference in Illinois, Canadean Limited presented consumer’s concepts on clean labels with these being the four major themes¹:

  • The closer to nature an ingredient or product is, the more “clean” it is perceived to be.
  • Simplicity and familiarity of ingredients is important.
  • The transparency of ingredients and how a product is made are critical.
  • The more processed a food or drink is, the less “clean” it is perceived to be.

Canadean Limited research reveals that just over 1/3 of consumers globally and nearly 50% of Americans do not know what “clean label” means.¹  With consumer’s not knowing what it means, how can food companies know? The data, from the 2015 global survey conducted by Canadean Limited also reveals that older generations in the United States do not understand or know what the term “clean label” means, while the younger generations identify with the term.  Younger consumers tend to see “clean label” as intrinsic to a product where older consumers view “clean label” as more in the context of removing “bad” ingredients.¹

In this confusion, what do healthcare professionals do when they are offering a weight loss program that uses high protein, low carb foods that are packaged and have ingredients lists that can be long?  Educate your clientele.  Doesn’t the magnitude of harm that adipose tissue contributes to overall health far out-way the ingestion of ingredients that are FDA approved as Generally Regarded as Safe (GRAS)?

To help you to better educate your patients about the foods used in their nutritional intervention for weight loss, we have outlined some commonly used ingredients found in delicious HealthWise foods in the link below.  Many of these FDA approved ingredients have important functions in the appearance, consistency, mouth-feel and taste of the HealthWise foods.

Sources: 

  1. Clean Label Focus: What are Consumers Saying and What is the Industry Doing? Tom Vierhile, Innnovation Insights Director Canadean. 2016.
  2. Clean Labeling for Food. Shangci Wang, Koushik Adhikari; University of Georgia Dept. of Food Science & Technology. 2016.

Consumers Turn an Eye to Clean Labels.  Wei Chen, Heather Hart.  Food Safety Magazine Oct/Nov 2016.

m3adminWhat are my Patients Eating?