|
Written by Dave DePew
|
|
Sunday, 01 August 2010 16:17 |
The other day, I ran across a quote from political satirist, P.J. O’Rourke that caught my attention. It read, “If you are young and you drink a great deal it will spoil your health, slow your mind, make you fat - in other words, turn you into an adult.” While definitely humorous, it also drove home a serious point. We know excessive alcohol consumption has serious health concerns ranging from liver and kidney damaged to heart problems. However, if you are struggling with your weight, then you also know that O’Rourke’s point about alcohol making you fat is also correct.
At this point, you might argue, “Well Dave, the scientific community says moderate alcohol consumption does have specific health benefits so why not indulge?” I’d agree with you. Studies have linked moderate alcohol consumption to the reduction/prevention of diabetes, rheumatoid arthritis, bone fractures and osteoporosis, kidney stones, digestive ailments, stress and depression, poor cognition and memory, Parkinson's disease, hepatitis A, pancreatic cancer, macular degeneration (a major cause of blindness), angina pectoris, duodenal ulcer, erectile dysfunction, hearing loss, gallstones, liver disease, and more. It is also true though that there have been studies that have shown a direct link between alcohol consumption and weight gain.
If you are serious about dropping the pounds and reducing excess body fat, then consuming alcohol --in moderation or excess – is never a good choice. Why? Alcohol is nothing more than empty calories, and when you are trying to lose weight and restrict your caloric intake, wasting 100 to 200-plus calories on a drink versus a food that can offer vital energy and nutrients just doesn’t make sense. Not to mention alcohol can definitely mess up your eating habits.
|
|
|
Too Much of a Good Thing? |
|
Written by Dave DePew
|
|
Wednesday, 12 May 2010 16:40 |
|
How many times have you heard the words, “drink plenty of water?” Besides being important to general good health, it is a basic tenant of most weight loss and fitness regimens. Generally, the recommendation is for 8 to 12 glasses of water a day, but a few programs suggest drinking even more, which raises the question; can you drink too much water?
It may surprise you, but the answer is “yes”. You can drink more water than what is good for you, and can actually develop water intoxication or hyponatremia, which is the dilution of sodium in your body. Water intoxication is seen sometimes in athletes because they sweat so heavily, losing both electrolytes and water. Both hyponatremia and water intoxication may result if you are dehydrated, and then drink a lot of water without the accompanying electrolytes your body needs.
The good news is that while water intoxication and hyponatremia are serious conditions they are not common. Not drinking enough water resulting in dehydration though is a more likely scenario. The symptoms of dehydration are diverse, depending on its severity. You are probably familiar with symptoms like thirst, loss of appetite, dry mouth, fatigue or weakness, and chills, but there are others including confusion, muscle spasms, chest and abdominal pain, difficulty breathing, and vomiting. Depending on your diet and activity level, dehydration can occur quickly.
Monitoring your fluid intake level daily is important. What may be even more surprising is learning it isn’t HOW MUCH water you drink in a day, but HOW FAST you drink it that counts. A healthy adult’s kidneys can process fifteen liters of water a day. That is approximately 507 ounces a day, or roughly 4 gallons. Therefore, chances are good that unless you are extremely active, sweating profusely, and downing 4+ gallons of fluids a day, you are unlikely to suffer from water intoxication or hyponatremia.
|
|
Having a Healthy St. Patrick's Day...Not Just a Bunch of Blarney |
|
Written by Dave DePew
|
|
Sunday, 14 March 2010 00:00 |
|
Seems like around this time everyone discovers they have a little bit of Irish in them. Sure, it may have a little to do (okay a lot) to do with having an excuse to get together and party with friends and family on St. Patrick’s Day, but I think our true Irish brethren will forgive us. After all, who can resist joining in the revelry and celebration?
St. Patrick’s Day is in honor of St. Patrick, the patron saint of Ireland who died in 461 AD. While the U.S. has only celebrated St. Patrick’s Day since 1737, Ireland has been paying homage its protector since his death over 1500 years ago. Originally, a Catholic day of feast in recognition of Ireland’s “baptism”, it has since evolved into a celebration and acknowledgement of all things Irish, including the ever-symbolic tri-leafed green shamrock, the leprechaun, and the blarney stone. Oh, and did I mention the great food and mass consumption of green beer?
That is what we need to talk about here. Those numerous delectable temptations of corn beef, Irish stew, Dublin Coddle, Irish soda bread and beer --lots and lots of beer –that can easily lead to a lot of over indulgence that we will often regret long after our hangovers have worn off.
At first glance, you may not believe it, but you can have a happy and healthy St. Patty’s Day, if you follow a few simple tips:
Go Light on the Meat. Corn beef is a staple fare for this holiday; too bad that it is not really a lean piece of meat. At 210 calories, 15 grams of fat and 960 mg of salt in a 3-ounce serving, corn beef is one menu item that should not take a starring role. If you are making dinner for your family, instead of loading the plates with corn beef, pile them high with those great leafy vegetables: cabbage and kale. Smaller servings of boiled potatoes and carrots can round off the plate.
Go Whole-Wheat. Irish soda breads are another delicious feast treat. If you love Irish stew and bread, you will likely want to indulge in this staple. Instead of reaching for the white-flour bread varieties, look for the healthier whole-wheat version.
Be Prepared. If you intend to head down to the local pub to celebrate, be prepared for the potential booby traps you will encounter. Pub food is traditionally loaded with calories, fat and sodium. Avoid the fried foods and load up on the steamed vegetables and high fiber foods. Also, do not be afraid to ask about healthy food alternatives. For instance, ask your server if you can have a side-salad instead of fries with your sandwich, or if they would grill or steam your foods instead of frying.
Plan Ahead. If you know you will be going to the pub and are afraid you might cut loose and over indulge in all the delicious foods once you start to drink, then eat a healthy meal before you leave the house. That way the food temptations will not seem so great, and you can concentrate on simply having fun and enjoying the company of good friends.
Pace Yourself. Beer drinkers unite on St. Patty’s Day, and I am not about to blasphemy by suggesting you should not indulge in a beer or two if that is what you like. I am however going to suggest that you consider ordering bottled light beer instead of a pitcher so you are not as likely to consume as much in terms of calories. I am also going to remind you to pace yourself. After every drink you have, drink a glass of water, which will help you stay hydrated, and possibly deter you from drinking too many calories.
Following these easy tips will ensure that you can still celebrate this great Irish holiday without worrying about breaking the calories bank when it comes to overeating or drinking. This holiday is not about the food and drink -- these are just great perks. Do not spend time obsessing about your food or drink choices. Even if you experience a setback to eating healthy, you can get right back on track the next day.
Enjoy St. Patrick’s Day and celebrating with family and good friends. That is what it is really all about.
Sláinte! |
|
Written by Dave DePew
|
|
Tuesday, 09 March 2010 16:16 |
|
It’s that time of year again. That time when you hear young girls (or your friends or coworkers) saying, “Would you like to buy some Girl Scout cookies?” Whether you dread it, or look forward to it, largely depends on how you feel about cookies. Me? I love Girl Scout cookies. I am particularly partial to those Tagalongs/Peanut Butter Patties. My mouth begins to water just thinking about those butter cookies covered in soft peanut butter and coated with chocolate.
Given the opportunity, I know I could easily knock out a whole package in one sitting. Definitely not a good idea, especially since there are 150 calories and 8 grams of fat in just two cookies (one serving size). However, I am not about to give up my Girl Scout cookie fix. After all, it only comes around once a year. I’m not about to miss out and I am not about to suggest that you do either.
You can still have your favorite Girl Scout cookies. You just need to remember, as with any food, the importance of moderation. I know it is not always an easy thing to do. Pulling out one suggested serving size and putting the box away again is often a testament to sheer willpower! No question, it is challenging, but definitely not impossible.
|
|
What's Your Beef with Breakfast? |
|
Written by Dave DePew
|
|
Monday, 08 March 2010 05:26 |
|
At the risk of having you roll your eyes and stop reading this, I am going to say it. Breakfast is the most important meal of the day. I know, I know. You have heard it all before. Those of you who religiously eat breakfast are probably thinking what else could I possibly tell you that you don’t already know….probably not much. I’d probably be preaching to the choir.
I am hoping to convince a few of the non-believers amongst us. You know, those unconvinced folks that are likely smirking at the idea of having their minds changed on the subject. After all, you have not eaten breakfast up to this point, and you don’t intend to start.
I guess my question to all those anti-breakfasters out there would be, “why not?” What is your objection to eating breakfast?
It cannot be that you are afraid of taking in more calories and gaining weight. That could not be it because numerous studies have actually shown that eating breakfast helps weight loss and is an effective tool for controlling weight. When you eat breakfast regularly, you tend to eat fewer calories and less saturated fat and cholesterol throughout the day.
It cannot be an objection to eating the sugary cereals, donuts, and waffles typically associated with breakfast. Heck, I would object to that kind of breakfast too! However, I am sure you know there is a mountain of healthy alternatives such as whole grain rolls and muffins, hard-boiled eggs, low-fat yogurts and cottage cheeses, leans meats, and fruit smoothies.
Maybe you are one of those people who just cannot stomach food first thing in the morning. I understand that, but starting out with a glass of fruit juice, a dry piece of whole-grain toast or a piece of fruit can at least jump start your metabolism and ensure your body has fuel after going without anything for probably the last 6 to 12 hours. Knowing you can start with something small like juice or toast, and a few hours later eat a more nutritional snack when your stomach settles shouldn’t stand in your way of eating breakfast.
If these are not your objections to eating breakfast, then I bet it’s the old tried and true, “I don’t have time.” If that is your excuse, then I have a few suggestions that can help you overcome this one.
|
|
|
