Associates in Nutrition & Sports Specialty

With obesity rates rising and health officials touting the importance of improved nutrition and exercise, it may be surprising to learn that an increased fixation on healthy eating can actually lead to an increased risk of health problems.

 When your concern over the nutritional value of all your meals becomes an obsession, you may be at risk for developing orthorexia, an eating disorder characterized by an excessive focus on healthy eating. Unlike anorexics who are fixated on weight loss, orthorexics are overly concerned about the purity of food.

This disease can look a lot like healthy behavior at first, and may be hard to identify. Some warning signs of orthorexia include spending more than three hours a day thinking about healthy food, planning the day’s menus more than 24 hours in advance and taking more joy from how “good for you” a meal is than from the experience of eating it.

Orthorexics may obsess over nutrient ratios, become compulsive calorie counters and plan their meals meticulously by charts. They may avoid eating out or eating food that other people make. They often pay more attention to their food than to work, family and hobbies.

Many orthorexics experience a decrease in their quality of life as they become increasingly focused on improving the quality of their food intake. As a result, orthorexics often avoid activities they once enjoyed for fear of encountering “bad” foods. They may feel guilty if they deter from their healthy eating plan.

Just like those suffering from anorexia, orthorexics perceive that if they can control their diet, they can have more control over their life.

What can be done about orthorexia?

If you or someone you care about has one or more of the traits described above, please seek consultation from a medical professional such as your physician or a registered dietician. For most sufferers, psychological help from a caring and understanding professional is the key. The process can be a long one, because its combating ingrained beliefs. It can be hard for people with this problem to comprehend that their “healthy” diet is actually hurting their bodies, and the complications can be as serious as other eating disorders such as bulimia or anorexia nervosa.

By cutting out too many foods from their diets, some sufferers are at risk of developing nutritional deficiencies or even starving themselves to death. Others may lose muscle and bone mass, permanently changing their bodies and their metabolism.

If you believe that you or someone you love may be obsessive about healthy eating, it might be time to get help.

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com.

Meal Monday:

Here are my top three recommendations for nutritious foods to include in your in 2010 meal planning:

1. Broccoli: This leafy green vegetable is a good source of Vitamins A and C, antioxidants that protect your body’s cells from damage. Broccoli provides calcium, potassium, folate and fiber and contains phytonutrients, compounds that may help prevent diabetes, heart disease and some cancers. An added bonus – broccoli contains no fat, cholesterol or sodium, unless added during cooking.

2. Almonds: These nuts contain nutrients such as riboflavin, magnesium, fiber, iron, calcium and vitamin E, a natural antioxidant. Because almonds are low in saturated fat and high in monounsaturated fat, eating small servings of almonds can help lower cholesterol levels. They are considered a “heart-healthy” source of fat. Almonds also contain vitamin E and phytonutrients, just like broccoli, and may help prevent against cardiovascular disease and even cancer.

3. Apples: Apples have no fat, cholesterol or sodium and contain small amounts of potassium, which may promote heart health. Eating apples can also help you maintain healthy blood pressure levels and a healthy weight. They are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. The insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. Don’t skip the skin; almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content.

Don’t put off physical activity until after the holidays, use this time to bond with family while staying active and keeping fit. Here are a few seasonal fitness tips:

-Instead of driving to look at holiday light displays, park your vehicle and enjoy a walk through a well-lit community. Be sure to bring a flashlight or wear reflective clothing for safety!

-While holiday shopping, park your car further away so you have more opportunity to walk and burn calories! Be sure to park in a safe, lighted area.

-In preparation for guests or parties, clean the house! Get the entire family involved in sweeping, vacuuming, dusting and mopping. You’ll be surprised at how much faster the job gets done and how many calories you will burn!

Enjoy the season and stay fit!

As obesity rates in the United States continue to rise at an alarming rate, so do the medical costs associated with weight-related illnesses. Obesity is linked to many of the top chronic diseases including diabetes, heart disease, stroke and many forms of cancer. The treatments for these illnesses routinely cost hundreds of thousands of dollars.

According to a 1998 study, obesity accounted for 9.1 percent of all medical expenditures or approximately $78.5 billion. With one in every three American adults diagnosed as obese, the health risks and associated medical costs continue to increase.

Health conditions such as high blood pressure, diabetes, heart disease and high cholesterol are more common in people who are obese, so these factors have contributed to an increase in doctor visits and hospital admissions for these patients. People are defined as overweight if their body mass index is 25-29.9 and obese if their BMI is greater than 30.

Overall, medical costs for a person within a normal weight range are estimated at $3,442 per year, while a person diagnosed as obese spends an average of $4,871.

Given the disparity of these costs, one can argue that obesity may be one of the most significant reasons for the increase in medical costs in the country. The average American is now about 23 pounds overweight, so reducing this health crisis should be a priority. As a country, the United States is an estimated 4.6 billion pounds overweight.

Simply put, obesity is an epidemic that is increasing the number of associated medical conditions and the resulting rise in health care costs. As a result, the U.S. surgeon general is calling upon the nation to work together in finding solutions and has provided the health care community with guidelines for evaluating and treating overweight and obese patients, including safe and effective weight-loss principles.

Policy and environmental change initiatives that make healthy choices in nutrition and physical activity available, affordable and easy will likely prove most effective in combating obesity. In addition, behavioral changes such as adopting healthier eating habits and establishing an exercise routine are very important for people identified as overweight or obese.

These patients should seek the support of their doctor or a registered dietitian who can provide them with proper nutritional guidelines and recommend a fitness program. Prevention and education are critical to reducing the high rate of obesity and associated health risks and costs.

It’s that time of year again for annual office holiday parties! Visions of cookies, cakes and candy fill our heads and unfortunately, our bellies. Keep the party festive and fun while avoiding the mounds of chips, dip and junk by offering healthy alternatives.

Here are some ideas:

• Bring or suggest a meat and cheese tray to include lean cuts of deli meats and a variety of cheeses
• A fresh vegetable platter with some low-fat dips
• A fruit tray with yogurt dip and granola topping
• Salads can be festive and nutritious by adding nuts, cranberries and low-calorie and low-fat dressing options
• Make a traditional recipe a little healthier by adding low-calorie and low-fat ingredients

To get your colleagues on board, take requests via a suggestion box or board. Maybe you can even try a theme. By making some simple substitutions, no one has to forgo the festivities or their healthy eating routine.

Looking for the perfect holiday present for the family?  Give the gift of fitness!  Local gyms are offering membership specials for the holidays. Another idea is to buy sports equipment to encourage your family to be active. So while you are walking the malls this weekend in search of the perfect gift, consider your family’s fitness goals.

Here are just a few suggestions:

-A pedometer to track your steps
-Tennis racket and balls
-Footballs, baseballs, soccer equipment
-Yoga mat
-A bicycle and helmet
-A treadmill or home equipment
-Weights
-Exercise videos
-Headset/music for the gym, jogging or walking
-Workout clothes
-Gym bags
-Water bottles

Traveling during this holiday season doesn’t have to wreak havoc on your healthy eating and exercise routine. The best approach is to plan ahead to avoid overeating and to fit exercise into your travel plans.

Just as you would schedule vacation activities, you should think about your meals or dining plans. Planning ahead is the best way to avoid unwanted pounds and enjoy a “guilt-free” vacation.

Whether you are traveling by airplane or automobile, you can plan your snacks and meals with nutritious options. Eating healthy snacks every two to four hours can help you feel energized and keep you from overeating when it is time to stop for a meal.

For example, pack small plastic bags or containers with snacks such as nuts, dried fruit, trail mix, low-sugar and low-fat power or granola bars, low-fat cheese, hard-boiled eggs, pretzels, baked whole grain crackers, sandwiches made with whole grain bread with peanut butter or lean meats, or fresh fruits and vegetables. A combination of a carbohydrates and proteins are a good choice as these foods are absorbed more slowly, helping to curb hunger and provide more satisfaction.

In addition, drink lots of water and keep it accessible.

If you plan to dine out during your travels, avoid fast food restaurants or those with limited choices. Sub shops offer better choices for brief stops. Select sandwich ingredients including whole grain bread, lean meats and lots of vegetables. A quick and nutritious breakfast choice is a bowl of oatmeal with fresh fruit, filled with vitamins and fiber. In addition, yogurt and hard-boiled eggs are excellent sources of protein. You can also look for single-serving whole grain cereals with low-fat milk.

Another option is to split a restaurant meal with your traveling buddy. Most restaurants provide more than enough food for two people in one entree. Eat the vegetables that come with the meal first. If the meal does not come with a vegetable ask for a side dish. Another idea is to skip the entree and replace a meal with a healthy soup and salad.

Choose wisely when ordering salads. Stay away from taco salads or ones that are topped with fried chicken strips. Remember to select foods that are prepared with healthier, low-fat ingredients and choose grilled over fried foods.

In addition to maintaining good eating habits, you should include exercise during your travels. If you are driving, it is best to stop in a safe location every two to three hours to stretch your legs. Take a quick walk around a rest area, do a few jumping jacks and take time to stretch your muscles. If you are traveling by plane, you can get up, walk briefly and stretch as well. Moving around will help keep your metabolism going while preventing you from feeling drowsy.

Traveling is not an excuse for making unhealthy choices. By planning ahead and making smart decisions, you can stay on track, eat well and enjoy your holiday vacation.

As much as we look forward to the feast, family and friends, we could all do without the pounds that sometimes come along.

Here are some ideas to help you and your family burn some holiday calories:

• House cleaning for guests
• Food preparation
• Flag football
• Clearing dishes from the table
• A hike after dinner
• Loading and unloading suitcases, groceries and kids
• Mowing lawn
• Playing a game of catch
• Wrapping gifts
• Making holiday crafts

If you are finding it hard this time of year to fit in the gym, these simple holiday chores or family activities will help you avoid holiday weight gain while enjoying time with family and friends.

To help prevent weight gain during the holidays, you may want to avoid indulging in high-calorie leftovers by planning ahead and creating healthy snacks and meals.

Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks to keep them from weighing you down. As a host for holiday meals, plan ahead and buy plenty of plastic containers to send your guests home with food to limit the amount of extra food in your refrigerator.

In addition, you can take a few containers into the office for your colleagues to enjoy. If you prefer, keep some of the lower-calorie options such as fruits, vegetables and white meat from the turkey for you and your family. These leftovers can be used to make healthy meals or snacks over the next several days.

There are several simple ways to use your holiday leftovers.

Be creative and seek out healthy, low-carbohydrate and low-fat recipes. For example, use low- or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch. Add a small amount of cranberry sauce to give your turkey wrap more festive flavor.

Use turkey, ham or other meat on top of greens and vegetables to create a healthy salad. Add fruit, low- or fat-free cheese and a few nuts into the salad for a scrumptious mix.

For a high-protein breakfast, use egg whites, turkey or ham, vegetables and a hint of low-fat cheese. It’s also a great time of year to make homemade soups using extra meats and vegetables.

In addition, you can make nutritious snacks such as vegetable trays and turkey and cheese on whole grain crackers.

Another way to prevent overeating during the holidays is to control the portions you serve yourself and guests. After dishing out appropriate serving sizes to your friends and family, you can immediately put the leftovers into a container and place them into the refrigerator or freezer.

Be proactive and dish out a serving size that equals approximately 200 calories or less to control your portion sizes. By removing the food from the table, you can curb the temptation for a second helping.

While it is often tradition for guests to move from the dining table to the couch to watch football or take a rest, invite the group outside for a stroll around the neighborhood or engage them in a friendly game of football. Encouraging guests to be active will limit the urge to overeat while burning some of those high-calorie helpings they’ve enjoyed.

By serving your guests appropriate portion sizes and providing them with the remaining food to create healthy meals and snacks, you can help your loved ones avoid those extra holiday pounds. Now that’s something to be thankful for!

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

Need some ideas to help you keep your waist trim and avoid the trimmings during your Thanksgiving or another upcoming holiday meal? Here are a few tips to help you with planning a healthy, delicious meal:

• Buy and cook with lower-fat or fat-free ingredients
• Avoid self-basting turkeys that contain added fat
• Instead of stuffing, choose fruit, herbs or vegetables
• Serve healthy alternatives for dessert, such as pies made with graham cracker crust or fruit
• Buy plastic containers so you can send your guests home with leftovers