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“The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity” recently reported that six out of every ten adults in the United States are now overweight or obese. As weight increases, so does the risk for heart disease. Here is some practical weight loss advice from the National Heart, Lung, and Blood Institute (NHLBI).

How to Eat Less

1. Use smaller plates. We eat most of what is on our plate, no matter what the size. Smaller plates mean smaller portions.

2. Share an entr?e. Portions are often super sized and enough for two or more people to share. More for your money is not always better for your health.

3. Drink up. Eight glasses (8 oz. each) or more of water or other non-caloric beverages daily fills you up and keeps you refreshed.

4. Eat your fruits and vegetables. Vegetables and fruits can help you feel fuller, especially when eaten raw.

5. Slow down. It takes 15 minutes or more for the message that we’re full to reach our brains.

How to Move More

6. Go thirty most days. Get at least 30 minutes of moderate physical activity per day, most days of the week, to help burn up extra calories.

7. Think beyond the gym. Give yourself credit for the activities that you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening and walking for 30 minutes all count as physical activity. Just make sure you do enough of them.

Hope this helps someone! It was in a weight loss newsletter I get! I thought I would share with all of you; my buddies!

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Here are some simple ways to speed up the weight-loss process, without sacrificing health benefits:

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• Buy food instead of packages. Challenge yourself to buy only fresh food for a week mdash; meat and fish from the butcher, fruits and vegetables from the produce section, whole grains from the health-food store bins, etc. When you buy “food” instead of “packages”, you’re eliminating any chance of unwanted processing, refined grains, added hydrogenated fats, and mysterious chemicals sneaking into your diet. rn
• Eat more chicken and fish for protein than red meat, beans, or eggs rn
• Skimp on you plate filling. There’s no rule saying you have to load it up to the edges. Portions just a tiny bit smaller will pay off over the long run. rn
• Eat even more slowly. The longer you take at a meal, the less you’re likely to eat and the more satisfied you’ll feel. Find ways to slow down at all three meals, not just the one very leisurely meal of the day. rn
• Choose most of your vegetables from what we call “Tier 1.” Tier 1 vegetables are more nutrient-dense, with fewer calories. rn
• Limit snacks to nothing more than a Tier 1 vegetable. If that’s enough to tide you over until the next meal, why have more? rn
• Drink your snack. Try having a cup of hot tea or a tall glass of water instead of your usual snack. You may be more thirsty than hungry, and as long as you’re not reaching your next meal in starve mode, those uneaten calories will pay off. rn
• If you haven’t been exercising, start. If you have been exercising, push up the intensity a notch.

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Tier 1 Vegetables

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• Asparagus rn
• Bagged salad blend, any type rn
• Bamboo shoots rn
• Beans, green snap or yellow wax rn
• Bell peppers, yellow, red, or green rn
• Bok choy rn
• Broccoli, raw or cooked rn
• Brussels sprouts, cooked rn
• Cabbage, raw or cooked rn
• Cauliflower, raw or cooked rn
• Celery rn
• Chayote rn
• Collard greens, cooked rn
• Cucumber rn
• Eggplant, cooked rn
• Fennel rn
• Green onions rn
• Hubbard squash, cooked rn
• Jicama rn
• Kohlrabi rn
• Leeks, cooked rn
• Lettuce ? romaine, beet greens, mustard greens, turnip greens, Swiss chard, kale, or other dark green leafy lettuce, amaranth, arugula, celtuce, endive, rapini rn
• Mushrooms, raw or cooked rn
• Napa cabbage rn
• Okra, cooked rn
• Onions, raw or cooked rn
• Radicchio rn
• Radishes rn
• Snow peas rn
• Spinach, raw or cooked rn
• Sprouts ? alfalfa, kidney bean, mung bean, radish seed rn
• Summer squash rn
• Tomato, raw rn
• Watercress rn
• Zucchini

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MINERALS rn

Do you remember the Periodic Table in your high school chemistry class? It listed all the natural elements and minerals in nature. At present, there are about 109 of these elements that make up all matter. Some are gases such as oxygen and helium. Most are hard substances that you can see and touch. Not many are needed by the body. Indeed, most will poison us. None of them are complex proteins or even a lowly amino acid. Each is simply a single atom with its own unique orbit of electrons flying around its central core. Except to chemists, physicists and those who tout and sell minerals as a health benefit, they are not very exciting. Gold and silver are the rather nice exceptions. rn

There are 15 minerals that the body does need in order to function properly. The ones needed in large amounts are calcium, phosphorus and magnesium. The body also needs much smaller amounts of magnesium, aluminum, copper, fluoride, iodine, iron, manganese, molybdenum, elenium, zinc, chloride, potassium and sodium. Let’s look at them. rn

Calcium
Adequate calcium is needed for strong bones and teeth and, in tiny amounts, to make many of the body’s cells function properly. Most importantly, especially in females, bones begin to lose calcium with age, especially after menopause so that osteoporosis develops frequently in older women. The danger of osteoporosis, aside from the disfiguring humpback, is that the person, usually a woman, is at increased risk for fracture of the spine and, especially, the hip. A fractured hip in an older person is worse than cancer, as almost 50% of these people will be dead within a year. The risk factors for osteoporosis are being of the white or Asian race, having osteoporosis in a parent or sibling, cigarette smoking, excessive alcohol use and physical inactivity. A major factor beginning early in life is inadequate calcium intake. If you drink a quart of any type of milk each day, you get enough calcium, 1500 mg. Dairy products are high in calcium but, like whole milk, most also have lots of fat and calories. Shellfish, almonds, figs, broccoli, calcium-fortified soy and rice milk, kale and collard greens all are good sources of calcium. So, if dairy products and these other foods are not part of your regular daily diet, there is probably inadequate calcium intake. rn

You also need to remember that vitamin D works with calcium in the diet to increase intestinal absorption of calcium. Sunlight on the skin causes vitamin D to be formed in the body. For white individuals, as little as 15 minutes of sunlight a day on the skin is usually enough. It is probably worthwhile for those who get little sunlight to take a supplement. Dark-skinned and black individuals do not convert sunlight into vitamin D so they need to get vitamin D in their food or supplements. Calcium comes in many forms and dosages. Calcium carbonate is the cheapest and safest. Other forms of calcium such as oyster shell and dolomite often contain toxic substances such as lead — avoid them. 500-600 mg of calcium carbonate twice a day along with vitamin D 400 IU per day is enough. The simplest thing is to drink a quart of vitamin D fortified milk each day. Choose the low-fat type. rn

For those compulsive individuals who want to know the exact recommendation, the following 1997 guidelines have been published by the Institute of Medicine.

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rn rnCalcium Requirements
rn rnPregnant or lactating women		rn	rn rnAll others
rn rnAge	rn rnmg/day	rn	rn rnAge	rn rnmg/day
rn under 18 yrs	rn rn1300	rn	rn 14-18 yrs	rn rn1300
rn 18-50 yrs	rn rn1000	rn	rn 19-50 yrs	rn rn1000
rn	rn	rn	rn over 50 yrs	rn rn1200

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For further information on calcium, go to the Diet Section of Patient Education and click on Osteoporosis Diet. rn

Phosphorus and Magnesium
You don’t have to worry about these as there is plenty in the regular foods you eat. For now, thankfully, there is no mania for these minerals. rn

Iron
Iron is needed for the red blood cells which carry oxygen. It is also necessary in tiny amounts for many cell functions. For years it was felt that iron was necessary for strength and health. Premenopausal women do lose an average of 3 mg a day while men lose 1 mg a day in the stool. So menstruating and pregnant females need more iron. In addition, children from poor families are often deficient in iron as they may not have an adequate diet. A point to remember is that the body can lose only 1 mg of iron a day excreted in stool and, of course, more through the menses. This means that most people really don’t need to take iron. In fact, there is increasing evidence that high iron blood levels may be linked to heart disease. In addition, a common gene for the disease hemochromatosis can cause the build up of huge amounts of iron in the body, eventually seriously damaging the liver, heart and pancreas. If you are healthy and not a menstruating female, you don’t need extra iron, even in the small doses in a multivitamin-mineral preparation. The old adage that iron means good health is an unhealthy old wive’s tale. rn

Selenium
This mineral gets a lot of attention in the lay press and from the Vit-Min-Herb industry. Selenium can act as an antioxidant. And that sexy word by itself is used to excite the public. The body needs very tiny amounts of this mineral, only 50-70 micrograms a day. That is less than one millionth of a gram. If you eat a fairly balanced diet, especially one with adequate grains, you get all the selenium you need. Except in certain parts of China, selenium deficiency is virtually unknown… So why is selenium such a hot topic? There has been a recent medical study that suggests that selenium supplements decrease cancer risk. However, much more research needs to be done before the medical community accepts this as a fact. Further, if cancer risk is the objective, then by far the best thing to do is not to smoke cigarettes, eat lots of vegetables and fruits, reduce high fatty foods, do aerobic exercise, avoid excessive sunlight and sunburn, and have your colon and breasts checked for cancer by proven means. These may not be very exciting ways to reduce cancer risk, but they have been proven by the Scientific Method. By the way, excessive selenium ingestion can make you lose your hair and nails. It is okay if your multivitamin-mineral supplement contains up to 200 micrograms of selenium. Otherwise, forget it. rn

Chromium
The vitamin-mineral hucksters are constantly trying to scare the public that they are deficient in so many things. Chromium and chromium piccolate are near the top of this scare list. In the body, tiny amounts of chromium are needed to help regulate blood sugar, but it has never been clearly shown that taking extra is helpful in diabetes or heart disease, let alone all the other claims made for it such as to increase muscle mass or to treat high cholesterol and osteoporosis. A recent medical study published in a reputable journal has demonstrated that chromium piccolate damages the genetic material in hamsters. It also reacts with vitamin C and other antioxidants to produce changes in the body’s DNA, its genetic material. A tiny amount in a multi-vitamin-mineral supplement is no problem but you really get all you need in whole grain foods. If you really have a thing for chromium, buy a car with a big chrome bumper. rn

Zinc
Zinc has been touted as preventing the common cold and Alzheimer’s disease and curing impotence. The medical studies are conflicting and not very impressive. An adequate amount of zinc is important for the normal function of taste and smell and, probably, to maintain the immune system. Vegetarians and the elderly perhaps may not get enough so they may need a supplement. Generally, you only need 12-15 mg a day. Let’s look at the down side. Even if you take a supplement with as little as 50-75 mg of zinc a day, this amount may decrease the good HDL cholesterol in your body. It is proven that this HDL cholesterol does protect you from heart disease, so you don’t want to lower it. You need very little zinc and you get all you need in the diet. A small amount in a multivitamin-mineral supplement is not harmful. rn

As an aside, preventing common colds is easier than treating them. Most colds occur when a person picks up the virus on their fingers (perhaps by shaking hands with someone who has just picked their nose or has a cold). The person then touches the corner of the eye. Humans have a natural tendency to touch their nose and eyes frequently during the day. Check yourself out. The virus then flows down the lacrimal duct at the inside corner of each eye. This duct carries excessive tears and, of course, the virus from the eye into the nose. Presto! The virus has found a home and you have the common cold. So wash your hands often, avoid those with colds, and do not touch your nose or eyes. This is better advice than taking zinc. rn

Potassium
Potassium is the most common mineral inside the body’s cells. We don’t need to take any supplements. At the same time, eating foods high in potassium such as citrus fruit and juices is a good idea. Medical studies show that high blood pressure may be more effectively treated if the diet is high in potassium. Recent medical data suggests that a potassium rich diet may also reduce the risk of stroke. So eat high-potassium foods but do not take supplements. See Diets in the Patient Education Section for high potassium foods. rn

Iodine
At one time iodine deficiency was common in America leading to thyroid enlargement (goiter) and low thyroid hormone level in the body causing a medical condition called hypothyroidism. Years ago, this problem was corrected by the FDA and food industry by adding iodine to salt and foods. Physicians hardly ever see iodine deficiency anymore. A small amount in a multivitamin-mineral capsule is fine. rn

Fluoride
It is well proven that fluoride in the drinking water protects the teeth from cavities. Older folks can well remember the regularity with which the dentist had to drill teeth (with no anesthesia) to fill cavities. Now fluoride added in small amounts to municipal water has dramatically reduced the incidence of cavities. A small amount in a multiple vitamin-mineral supplement is safe. rn

Sodium & Chloride
Sodium and chloride are the most common minerals in the blood and body fluids but not within cells. The problem with sodium is that so much is available in the foods we eat, especially prepared foods of almost every kind. It is a fact that you should use salt and sodium in moderation. In particular, patients with hypertension, fluid retention from any cause, and heart disease should keep their sodium intake at less than 2 grams per day. Do not add sodium or salt to food. Read the food labels. They will tell you how much sodium is in the food you eat. See the Diet Section of Patient Education for detailed information on sodium. rn

Copper, Manganese, and Molybdenum
Very small amounts of these are needed and you get them from many foods. These may be present in small minimum daily requirements in a multiple vitamin supplement. Do not take more than this as toxicity can occur. rn

What About Colloid Minerals?
For those who know anything about the vitamin, mineral and herb craze, you must have heard about colloid minerals. This mysterious potion supposedly comes from a secret mountain source in a far western state. It is bottled as a muddy looking liquid or in capsule form and marketed by many companies under a variety of fancy sounding names. There are testimonials galore from people all over the country. The audio tape by the originator of the colloid mineral craze flies through the mail, exciting the public. The hype says that our soil is depleted of minerals leading to all sorts of ailments and that only by taking this magic, secret formula can you protect yourself. What to make of it? Simply, it is all hokum and bunk! rn

First, these manufacturers are free from FDA regulation, so they can say just about anything. They are not supposed to make health claims but they do. Second, there is no quality control in their packaging. Again, they avoid the FDA. Careful analysis of some of these products has found arsenic, silver, cadmium, lithium and other toxic minerals that actually poison the body. Bacteria have even been found in some of the preparations. Ugh! Third, our soil is not depleted of minerals as they would claim. Plants do not grow without minerals and modern nourishment of soil by farmers results in foods that provide all the minerals you need in the vegetables, grains, fruits and plants you eat. The colloid mineral audio tape, called “Dead Doctors Don’t Lie” is itself a great lie. It claims doctors know nothing about minerals and that they die at an average age of 58. Not True! Doctors, as a group, live well beyond the average, well into the late 70’s. Finally, the word colloid itself is a joke as it simply means “suspended in solution”. In summary, the colloid mineral craze is the same as the old-fashioned snake oil peddler of yore. Only now it is dressed up in media hype and pseudo scientific terms. By all means, take a multiple vitamin-mineral preparation that provides the minimum recommended dose of each mineral, but taking colloidal minerals or extra amounts of any mineral is to be avoided. A medication or vitamin with iron is not recommended unless you are pregnant, a premenopausal female or if it has been prescribed by a physician to treat iron deficiency.

Smoking and Weight Loss

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Heavy smokers and people who have smoked for a long time often gain a few pounds after they quit smoking. Unfortunately, smokers often use this fact to justify continuing to smoke. But this weight gain isn’t inevitable.

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Weight gain can be avoided by eating less and/or exercising more. And if you’re making poor food choices now, simply eating healthier foods can do the trick.

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Here are some of the reasons why quitting smoking causes people to gain weight:

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Smoking increases your metabolism, the rate at which you burn calories. So quitting smoking will cause your metabolism to decrease a little to its normal rate.

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People who quit smoking are inclined to eat more because they reach for snacks as a substitute for cigarettes.

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People who quit smoking are inclined to eat more because food tastes better!

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Quitting smoking is difficult enough without the fear of gaining weight. The primary reason that people gain weight when they quit smoking is that they tend to eat more, and you can control that. If you can keep from turning to food in place of cigarettes, and make a few adjustments to your eating and exercise habits, you won’t have to gain any weight at all.

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You know that smoking is bad for you. Now read what the American Lung Association says will happen when you quit smoking:

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After 20 minutes:

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Your blood pressure will decrease.
Your heart rate will decrease.
The temperature of your hands and feet will increase.

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After 8 hours:

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The level of carbon monoxide in your blood will drop to normal.
The level of oxygen in your blood will increase to normal.

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After 24 hours:

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Your chance of heart attack will decrease.

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After 48 hours:

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Your nerve endings will start to regrow.
Your ability to smell and taste will improve.

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After 2 weeks to 3 months:

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Your circulation will improve.
Your lung function will improve.
Aerobic activity (e.g., walking) will become easier.

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After 1 to 9 months:

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Symptoms including coughing, sinus congestion, fatigue, and shortness of breath will decrease.

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After 1 year:

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Excess risk of coronary heart disease will decrease to half that of a smoker.

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After 5 to 15 years:

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Risk of stroke will decrease to that of people who have never smoked.

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After 10 years:

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Risk of lung cancer will decrease to half that of continuing smokers.
Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas will decrease.
Risk of ulcers will decrease.

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After 15 years:

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Risk of coronary heart disease will decrease to that of people who have never smoked.
Risk of death will decrease to near the level of people who have never smoked.

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You don’t have to gain weight if you quit smoking. And you’ll be healthier, have more friends and more money, and smell better.

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How Salt Affects Your Weight

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Salt does not cause your body to gain or lose fat. In fact, salt has no calories. High consumption of salt only results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water.

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It is interesting to note that many crash diets which boast quick weight loss rely on foods with little or no salt content. The weight loss is mostly water, and as soon as you eat foods containing salt again you regain the weight.

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A Word of Caution

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Our opening paragraphs would lead you to believe that salt is of little concern in regards to long-term weight loss. In fact, a diet high in salt content can not only affect your blood pressure (see below), but is typically associated with weight gain.

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The reason is that high levels of salt in our diets usually come from calorie dense, fiber poor, processed foods, like those found in fast food and restaurant meals, as well as on supermarket shelves. If you adhere to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss.

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Salt versus Sodium

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We add table salt (sodium chloride) during cooking and at the dinner table to enhance the flavor of our food. Manufactures add it, often in great quantities, to return flavor to processed foods and help preserve them. But when we look at nutrition content, we look at sodium.

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Though the terms are often used interchangeably, salt and sodium are not the same thing. Sodium, which is found naturally in most foods, accounts for approximately 40% of table salt. Therefore when salt is added to food, the sodium content increases by approximately 40% of the amount of salt added.

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Why Salt Causes Water Retention

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Our bodies rely on electrolytes, most significantly sodium and potassium, to carry the electrical impulses that control our bodily functions. In order for our bodies to function properly, it is important that the concentration of electrolytes in our bodies remain constant.

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A high concentration of electrolytes in our blood triggers our thirst mechanism, causing us to consume adequate amounts of water to return to the proper concentration of electrolytes. This is one of the reasons bars provide free salty snacks like pretzels and peanuts. The salt causes us to become thirsty and purchase more drinks.

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When we consume an adequate amount of water, our kidneys are able to keep the concentration of electrolytes in our blood constant by increasing or decreasing the amount of water we retain. The result of our retaining more or less water in our bloodstream can also affect our blood pressure.

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The water moves beyond our bloodstream, too. Through the process of osmosis, water flows from a lower salinity environment to a higher one in an attempt to balance the levels of salinity. After we consume large amounts of salt, it is the water moving from our bloodstream into our skin that gives us that “puffy” look and makes it hard to get our rings off. Then, when we consume lesser amounts of salt, the same process works in reverse to remove the excess water from our bodies.

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Salt and High Blood Pressure

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Some people are “salt sensitive,” which means that consumption of salt can increase their blood pressure. High blood pressure, or hypertension, is an important risk factor for both heart attack and stroke.

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For information on high blood pressure, including methods of lowering it and recommended levels of sodium consumption, please visit the American Stroke Association and American Heart Association websites