The Biggest Holiday Hangups I Hear

Are you trying to maintain a healthy body weight (or even lose weight), but finding it hard this time of year? You’re not alone! I work with people to help them lose weight and live healthier. Here are some of the biggest holiday hang-ups I hear around the holidays, and some tips to help you overcome them.bigstock-Health-care-concept-53585122

“I can’t resist all the leftover Halloween candy.” If you still have candy sitting around, the first step is to get it out of sight. Toss it, send it to troops overseas or even hide it in the back of the freezer and take out individual pieces as occasional treats. You are much less likely to over-eat if it isn’t sitting in a candy jar right on your counter top.

On the day-of the holiday, like Christmas or Thanksgiving, “I want to try a bit of everything.” My recommendation: select just your favorites. Be a food snob – if you don’t absolutely love it, don’t bother! Fill your plate just once, and build it according to AICR’s New American Plate: 2/3 vegetables, fruit and whole grains and 1/3 lean protein.

One of the biggest hang-ups I hear is that there are “constantly cookies, cakes, chocolates and other treats in the office.” Continue reading

Small Weight Loss, Healthy Heart and Cancer Risk

Obesity and heart disease is making headlines again today with a major new analysis on how overweight and obese people can cut their risk of the disease.Fat Cells_canstockphoto2438218

Coming a week after the release of new obesity guidelines, both pieces of news highlight how a lifestyle that prevents heart disease also prevents cancer. Obesity and overweight is a cause of seven cancers.

Today’s analysis, published in The Lancet, suggests that overweight and obese people can cut their risk of a heart attack by almost half by reducing their blood pressure, cholesterol and blood sugar, even if they don’t lose weight. They can lower their risk for stroke even more, about 75 percent.

But even with these risk factors under control, if you are overweight or obese, you are still probably at higher risk of a heart attack or stroke compared to someone at a healthy weight.

In last week’s release of new guidelines for heart health, much of the news — and controversy — focused on the statin recommendations. But there were also new guidelines Continue reading

Women, Weight Loss and Cancer Risk

One of the big findings from AICR’s new report is that excess body fat increases a woman’s risk of endometrial cancer. Research already shows that being overweight increases risk of other cancers, such as post-menopausal breast and colorectal.Woman's Feet on a Scale

Maintaining a healthy body weight plays a key role in good health for both men and women – but as women, there are unique obstacles we face that can make weight loss a bit harder. Here are a few weight challenges I’ve seen women face and ways to overcome them.

  • Calorie needs. Women generally have a slower metabolism (due to differences in body build) compared to men. For example, the calorie needs for a sedentary, 35 year-old women who is 150 pounds and 5’5” inches tall are about 1,800 per day, while those for a man of the same age, height and weight are about 2,000 calories per day.

Overcome it by making healthier choices at restaurants (swap the fries or mashed potatoes for steamed vegetables) and keep portions in check. Recognize everyone has different calorie needs – eat based on your own hunger and fullness, not based on what others are eating. Continue reading