NYTimes: Study Foresees an Increase in Obesity and Its Costs

November 18, 2009 at 7:31 pm · Filed under mediterranean diet blog ·Tagged , ,

While Congress searches for ways to slow the growth of health care spending, a new study suggests that its efforts may be overwhelmed by the surging prevalence of obesity.

The report, to be issued Tuesday, projects that if current trends continue 103 million American adults will be considered obese by 2018. That would be 43 percent of adults, compared to 31 percent in 2008, according to the research by Kenneth E. Thorpe of Emory University, an authority on the cost of treating chronic disease.

Mr. Thorpe concluded that the prevalence of obesity is growing faster than that of any other public health condition in the country’s history. Health care costs related to obesity — which is associated with conditions like hypertension and diabetes — would total $344 billion in 2018, or more than one in five dollars spent on health care, if the trends continue. If the obesity rate were held to its current level, the country would save nearly $200 billion a year by 2018, according to the study.

Mr. Thorpe said in an interview that the health care bills in Congress limit their attack on obesity to a few community-centered pilot programs with insufficient funding. Congress has steered clear of measures that might have a more direct impact, like taxing sugary sodas and fat-laden snacks.

“If we’re interested in bending the cost curve we’ve got to go back to the source of what’s driving spending,” he said. “And if you go back 5 or 10 years it’s not technology at all. It’s the explosion of chronic disease.”

The study is the first to project obesity levels for individual states, according to Mr. Thorpe. He found that by 2018, Colorado would be the only state where less than 30 percent of adults would be obese. In six states — Kentucky, Maryland, Mississippi, Ohio, Oklahoma and South Dakota — more than 50 percent of adults would be obese.

The research was conducted for the United Health Foundation, the American Public Health Association and the Partnership for Prevention.

COMMENTS: It’s odd that there is a spike in obesity when there is so much emphasis on healthy eating and exercise. But I suppose jogging, cycling and the Mediterranean diet are mostly middle-class yuppie activities. Half a century or more ago we ate and drank anything we wanted (and could afford) and never walked if we could ride. The only people who ran were on the track team. I’ve long given up cheeseburgers and Cokes and I still weigh about 130 as I did in high school.

You can read the article in its entirety here.

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Atkins Diet: Guidelines for Beginner

November 17, 2009 at 7:44 pm · Filed under atkins diet ·Tagged

If you have tried about every diet going – low fat, low carb, fruit fasts, calorie counting, Slimming World, Weight Watchers etc., the problem of gaining “ideal weight” or weight loss is still there, than Atkins is at your service round the clock since 1972. Millions of people have defeated obesity and heart disease through Dr Atkins Diet Plan.

Who hasn’t heard of the Atkins Diet?
It’s everywhere you look – executives, businesspersons are doing it, homemakers are working on it, celebrities are doing and even you can find people talking about it anywhere on public places. “Just what is this Atkins diet?” You are thinking and, why it works so exclusively that it has been another name of weight-loss.

Let me tell you, what is Atkins Diet? The Atkins Diet is a system that enables our body to lose weight in a natural way by motivating a change in our eating habits and metabolism. The Atkins diet promises that not only will you lose weight without being hungry, but you’ll also be on the way to countless health benefits as better heart health and memory function.

Although, the foremost reason why people turn to Atkins Diet is fast weight loss and many to overcome high cholesterol, hypertension, diabetes and polycystic ovarian syndrome. Reports have proved that people feel more energetic after one week of being on the Atkins Diet.

According to Dr. Atkins, overweight people eat too many carbohydrates. Our bodies burn carbohydrates first for energy than fat. Therefore, by reducing carbs and placing more protein and fat in diet, body naturally loses weight without skipping essential fats. This the basic principle of Atkins Diet.

Read the entire article here.

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South Beach Diet: How it Works

November 17, 2009 at 7:37 pm · Filed under South Beach Diet ·Tagged

Principles

1. The South Beach Diet helps contribute to weight loss by restricting calories, cutting carbohydrates and emphasizing exercise and fitness. The diet focuses on healthy fats, like nuts and olive oil, and low-glycemic carbs that will not quickly raise blood sugar levels. According to Agatston, the processed carbs that make up the majority of the American diet are digested too quickly, causing insulin to spike and increase cravings for more carbs. Be prepared to say goodbye to popular foods like pasta, bread, cereal, potatoes and even alcohol — especially in the early stages of the diet. Dieters in the weight maintenance or lifestyle phases may eat these carbs on occasion, but they are discouraged.

Phases

2. The South Beach Diet has three phases — a two-week induction period, a weight-loss period that lasts until you reach your goal weight and a lifestyle or weight maintenance period. The initial two-week phase is the strictest part of the diet and all carbohydrates and alcohol are strictly forbidden. You will eat lean protein, vegetables, eggs and nuts during this period. After two weeks, dieters move on to the weight-loss phase. This period continues the focus on protein and healthy fats, but you can add low-glycemic carbs like brown rice and sweet potatoes to your diet. After you reach your goal weight, you will start a lifestyle phase that maintains the same dietary principles but allows for some indulgences such as an occasional glass of wine or dessert.

Weight Loss

3. Dieters on the South Beach plan will consume approximately 1,200 to 1,500 calories per day. The diet claims that users can lose up to 13 pounds in the initial induction phase and then approximately one to two pounds a week in the weight-loss phase. Dietitian Heather Reese maintains that the large initial weight loss that you may see in the first two weeks on the South Beach Diet is mostly water weight, not fat. Rapidly decreasing your carbohydrate consumption causes your body to excrete more water through the urine. However, during the second phase of the diet, weight loss of one to two pounds a week is a very realistic goal.

Exercise

4. The South Beach Diet can contribute to weight loss without additional exercise, but the diet plan does recommend regular activity to accelerate the weight loss benefits. The latest version of the diet, “South Beach Diet Supercharged” includes a 10-week fitness plan to perform in conjunction with the diet. It focuses on 20-minute walking sessions and strength-training routines. The book provides helpful pictures and guides so you can complete the routines correctly.

Effectiveness

5. The South Beach Diet can be an effective way to lose weight. However, you can lose weight on almost any diet plan as long as you follow the timeless rule of weight loss — burn more calories than you consume. A study at the University of Virginia put 22 obese patients on either the South Beach Diet or a standard low-fat diet and found that both groups lost an equal amount of weight. In addition, a review conducted by the University of Massachusetts Medical School found that 67 percent of the nutrition facts presented in the South Beach Diet book were not backed up with evidence from peer-reviewed medical journals. However, most nutrition experts, including dietitian Kathleen Zelman, find that the South Beach Diet can be a safe way to lose weight.

You can read more here.

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CBS News: Super-Healthy Eating, on a Shoestring

November 15, 2009 at 3:20 am · Filed under Mediterranean Diet Recipes, mediterranean diet blog ·Tagged , , ,

As seen in CBS News Nov 14 2009:

Food & Wine Magazine’s Gail Simmons Preps Mediterranean Meal Packed with Grains and Power-Proteins, on a Slim, $35 Budget!

(CBS) A big part of living a long, healthy life comes down to the way we eat, and a Mediterranean diet is considered one of the healthiest in the world.

On “The Early Show Saturday Edition,” Food & Wine magazine Special Projects Manager Gail Simmons accepted our “Chef on a Shoestring” challenge of making a super-healthy, three-course, Mediterranean-syle meal on a meager budget of $35.

Simmons utilized ingredients and flavors found in that region.

Her menu is full of longevity-aiding, heart-healthy olive oils, protein-packed grains and cholesterol-reducing seafood. It includes: Quinoa and Shaved Vegetable Salad, Shrimp Skewers with a Feta-Dill Sauce, and Honey-Drizzled Panna Cotta Yogurt.

“Early Show” recipes galore!
Read more about Healthy Living

And, as our “Chef on a Shoestring,” Gail was automatically entered in our “How Low Can You Go?” competition. The “Shoestring” chefs with the lowest ingredients totals will be invited back to prep our big, year-end holiday bashes.

FOOD FACTS

QUINOA: Although quinoa is new to the American market, it was a staple of the ancient Incas, who called it “the mother grain.” To this day it’s an important food in South American cuisine. Hailed as the “supergrain of the future,” quinoa contains more protein than any other grain. It’s considered a complete protein because it contains all eight essential amino acids.Quinoa is also higher in unsaturated fats and lower in carbohydrates that most grains, and it provides a rich and balanced source of vital nutrients. Tiny and bead-shaped, the ivory-colored quinoa cooks like rice (taking half the time of regular rice) and expands to four times its original volume. Its flavor is delicate, almost bland, and has been compared to that of couscous Quinoa is lighter than but can be used in any way suitable for rice. (Source: “Food Lover’s Companion”)

FETA CHEESE: Traditionally made feta contains only 264 calories in 3.5 ounces, lower than all other whole-milk cheeses except ricotta and mozzarella. The lower calorie count stems from the lower fat content, at 21 grams per 3.5 ounces. Adding protein rich feta to salads and wraps will boost your protein intake while adding a rich, tangy flavor without adding many calories. (Source: LiveStrong.com)

SHRIMP: Shrimp are anything but small in their nutrient density. Our food ranking system qualified shrimp as an excellent source of selenium and unusually low-fat, low-calorie protein – a four-ounce serving of shrimp supplies 23.7 grams of protein (that’s 47.4 percent of the daily value for protein) for a mere 112 calories and less than a gram of fat. Shrimp also emerged as a very good source of vitamin D and vitamin B12. (Source: WHFoods.com)

GREEK YOGURT: Yogurt promotes intestinal and vaginal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. In a recent study in the International Journal of Obesity, researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who just cut calories. A plus for Greek yogurt, in particular, is that it doesn’t give you the sugar overload of what you usually find in U.S. grocery stores. To save on fat and calories, reach for a low-fat version. (Source: Health.com’s Healthy Eating section

RECIPES

Quinoa Salad with Shaved Vegetables

Quinoa is a delicious, hearty grain and can be cooked and eaten hot, or prepared cold in a salad, which we’re going to do today. It’s originally from South America jam-packed with protein, vitamins and nutrients (which is why it is sometimes called a SUPERFOOD), and can be combined with many different ingredients. Here is a recipe that is a great way to kick off a meal full of delicious flavors.

INGREDIENTS:
8 large red radishes or 1 large watermelon radish
1 medium carrot, peeled
1 medium fennel bulb, cored
1 cup quinoa, preferably red, rinsed
2 1/2 cups water
Finely grated zest of 2 lemons
Juice of 1 lemon
2 tablespoons vegetable oil
Salt and freshly ground pepper

METHOD:

Using a mandoline, thinly slice the radishes, carrot and fennel bulb. Transfer to a large bowl of ice water and refrigerate for about 1 hour, until crisp.

Meanwhile, in a saucepan, bring the quinoa and water to a boil. Cover and cook over low heat until the water is absorbed and the quinoa is tender, 20 minutes. Let cool.

Drain and dry the vegetables. In a bowl, combine the lemon zest and juice with the oil. Add the quinoa and toss; season with salt and pepper. Serve the quinoa in bowls, topped with the vegetables.

Read the entire article here.

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Atkins Diet Overview

November 11, 2009 at 5:01 pm · Filed under mediterranean diet blog ·Tagged ,

Introduction to Atkins:

Put “Atkins” right up there with “Kleenex” and “Band-Aids” — in the minds of many, the Atkins Diet IS low-carb dieting. Indeed, Atkins is often called the “Father of Modern Low-Carb Diets”. The essence of the Atkins program is 1) a diet of lower carbohydrate intake to intervene into what Atkins reckoned to be the underlying causes of overweight and 2) mechanisms to tailor the diet to the individual.

Restricted Foods on Atkins:

Total carbohydrate intake is counted, without much regard to where it comes from, though in Atkins for Life he had begun to talk more about advising less glycemic carbohydrate. Still, added sugars and refined grains are pretty much off the list for the rest of your life (which is the norm with low carb diets).

Amount of Restriction:

Starts out with a lot of restriction in the Induction phase. After that the amount of restriction is tailored to the individual, depending upon their response to the diet.

Amount of Structure:

The phases are quite structured, with detailed instructions on adding small amounts of carbohydrate. Within that structure, however, the dieter has a lot of choice about what to eat and how much.
Individual Variation:

The program focuses on helping people find their individual carbohydrate tolerance levels. Atkins also introduces a concept he called “metabolic resistance,” which will partly determine this level.

Learning Curve:

The biggest hurdle is simply learning how many grams of carbohydrate are in each food you eat. Here are the carb counts of many common foods.

Diet Phases:

The Atkins diet has four phases: Induction, Ongoing Weight Loss (OWL), Pre-maintenance, and Maintenance. The length of these phases depends mainly upon how overweight a person is and how they respond to the diet. In his books, Atkins emphasizes the importance of each level, however, on the Atkins Web site it says, “Beginning with Induction is your choice — you can begin Atkins at any of the four phases. However, Induction will jumpstart your weight loss as you cut back significantly on carb consumption.”

As dieters proceed through the phases, they add more carbs, focusing on nutrient-dense ones, and avoiding refined grains and sugars. All the while, they are monitoring their weight and staying at a carb level where they are still losing. Gradually, they transition to Maintenance, or “Atkins for Life,” the lifelong program. At this point, individuals are eating at a carb level, which allows them to maintain their weight. Emphasis is on wise carb choices, with sugar and refined grains remaining verboten.

Read the article in its entirety here.

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The Independent: How to beat depression with the right diet

November 10, 2009 at 6:47 pm · Filed under Uncategorized ·Tagged , ,

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How to beat depression with the right diet

Feeling blue? There’s more to picking yourself up than reaching for a bar of chocolate. Scientific studies suggest that with the right diet you can even beat depression. Holly Williamsreports

Tuesday, 10 November 2009

Feeling fresh: a diet rich in folate, found in fresh green vegetables, can help prevent depression and a shortage may contribute to psychiatric disorders

It will come as no surprise to hear that what we eat can have a big impact on how we feel, mentally as well as physically. After a hectic week, with too much fast food and hastily consumed coffee, or a couple of nights on the make-mine-a-double-and-a-doner diet, we may well feel what we’ve put into our bodies punishing our mind and mood.

But there are also foods that we might not even be aware of that are having a big impact on how we feel. And this can be more serious than just getting grouchy from overdoing it – there’s a wealth of research that suggests that certain types of food actually contain essential components for good mental health, with deficiencies potentially even worsening diagnosable mental disorders such as depression.

Two recent reports have hit headlines with the claim that a Mediterranean diet could protect against depression. With significantly fewer cases of depression in Mediterranean countries, researchers now think it may be the healthy diet, rich in fresh vegetables, whole grains and olive oil, that helps maintain mental health.

While depression is not caused by just one factor, eating well is a positive step in the right direction and in some cases deficiencies of certain vitamins, minerals, amino and fatty acids do seem to directly relate to our emotional wellbeing. “For somebody with mild depression, what they eat can really help. We can very easily keep people on track with good food,” says nutritionist Dr Caroline Longmore.

“Diet is one of the important factors for our mental health,” says Andrew McCulloch, the chief executive at the Mental Health Foundation. He suggests that the impact of diet on depression has been underestimated but that “there’s a lot of research going on now, and in the next 10 or 20 years we’ll understand a lot more.” In the meantime his advice is to “mix it up”. There is no “magic” ingredient or expensive supplement that cures depression, but McCulloch explains that if we eat a balanced, varied diet, we will naturally get all the mood-boosting proteins and fatty acids we need, as well as a full range of micronutrients.

Dr John Briffa also explains that our brains use a lot of energy, and need sustained fuelling from food – “just that one thing can make a difference to people who are prone to depression.” He also recommends eating a diet made up of foods as “natural and unprocessed as possible”.

This sound advice instinctively makes a lot of sense. But might there be a few easy changes or top foods we should ensure we munch on? Here are some of the diet choices and important ingredients that might help you eat yourself happy.

Follow a Mediterranean diet

We often hear about the physical benefits of eating a Mediterranean diet, but two recent studies concluded it could also have a positive impact on your mood. A diet high in vegetables, fruits, fish, nuts, whole grains and olive oil could stave off depression, according to two separate studies conducted in Spain and London last month.

Spanish scientists from the Universities of Las Palmas and Navarra studied a group of 10,094 individuals over four years, and found that those who followed a classic Mediterranean diet were 30 per cent less likely to develop depression. Researchers from University College, London, who studied 3,486 civil servants over five years, also came up with exactly the same figure: Mediterranean-style eaters were 30 per cent less likely to develop depression. It is thought that while different aspects of the diet may have specific benefits, it may be the combined effect that has a big impact on mood.

“It is plausible that the synergistic combination of a sufficient provision of omega 3 fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression,” said the authors of the Spanish study in Archives of General Psychiatry.

Mediterranean countries are known to have lower levels of depression than those in the north of Europe, and this research suggests that it might be due to their swapping red meat and dairy for fish and olive oil, and ditching processed foods in favour of fresh fruit and veg.

You can read the entire article here.

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Recipe of the Week: Seafood Bouillabaise

November 10, 2009 at 2:09 am · Filed under Mediterranean Diet Recipes ·Tagged ,

As part of the Mediterranean diet, you can enjoy delicious recipes like this Seafood Bouillabaise Recipe. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic Mediterranean recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.”

This is one of the fast, easy recipes in the 28 Day Mediterranean Diet Plan Book. Click for Softcover or Ebook.

We look forward to your comments on our blog and wish you a great fall.
Ayhan

Seafood Bouillabaise (412 cals)
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:
2 oz salmon filet
2 oz shrimp
1 oz calamari
2 oz clams in shells
2 oz mussels in shells
1 oz onions, diced
2 oz tomatoes, diced
1/2 oz fennel, diced
1 oz Ayhan’s Lemon & Herb Dressing
6 oz water
salt & pepper to taste

Directions: In saucepan saute onions, fennel and tomatoes with Ayhan’s Lemon & Herb Dressing until tender, add rest of ingredients except shrimp and bring to boil. Reduce heat and keep at a simmer for 15 minutes. Add the shrimp at the end. Add salt & pepper for taste.

Calories 412
Total Fat 21g
Saturated Fat 4g
Cholesterol 221g
Sodium 588mg
Total Carbs 11g
Dietary Fiber 2g
Sugars 3g
Protein 42g

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Examiner.com: Can your diet give you the blues? New study links junk food and depression

November 4, 2009 at 1:17 am · Filed under mediterranean diet blog ·Tagged , ,

If you’ve ever suspected that your love of junk food is ruining not only your physical health (hello, obesity!), but also your mental health, well, you may be on to something: A recent study out of Great Britain suggests that eating a diet high in processed food increases the risk of depression. And, conversely, a healthy diet consisting of vegetables, fruit and fish can lower risk of depression.

The study, conducted on 3,500 middle-aged British civil servants, found that those who consumed large amounts of processed foods — such as sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products — had a 58 percent higher risk of depression than those who ate very few processed foods, reports the BBC.

Now, we’ve already reported on another study linking the Mediterranean diet with decreased risk of depression, so these latest findings are not that surprising. The scientists called for more research into the relationship between diet and mental health; but here’s one idea, based on common sense: Foods consisting of processed carbohydrates and sugars enter the bloodstream and get converted to energy very quickly, giving you that well-known “sugar rush.” But just as quickly, you come crashing down — both physically and mentally. You feel sleepy, sluggish and depressed!

In fact, there’s only one conclusion to reach from the growing pile of evidence: Junk food and junk drinks are the devil’s tool, and we’ve got to stop the madness!

You can read the entire article here.

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Recipe of the Week: Chicken Stew with Couscous

November 4, 2009 at 12:58 am · Filed under Mediterranean Diet Recipes ·Tagged , ,

As part of the Mediterranean diet, you can enjoy delicious recipes like this Chicken Stew with Couscous Recipe. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic Mediterranean recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.”

This is one of the fast, easy recipes in the 28 Day Mediterranean Diet Plan Book. Click for Softcover or Ebook.

We look forward to your comments on our blog and wish you a great fall.
Ayhan

Chicken Stew (292 cals)
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes

Ingredients:
4 oz chicken, cubed into 1/2 oz pieces
2 oz tomatoes, diced
1 oz celery, diced
1 oz potatoes, diced
2 oz carrots, diced
2 oz eggplant, diced
1 oz water
1 oz Ayhan’s Lemon & Herb Dressing

Direction: Saute onions, tomatoes, and chicken cubes with Ayhan’s Lemon and Herb dressing until onions are tender. Add all ingredients and bring it to boil. Reduce heat to a simmer, and cook for 30 minutes, or until vegetables and meat are tender.

COUSCOUS (176 cals)
Ingredients: 2/3 cup couscous
Directions: Cook according to package directions.

You can also view the recipe here.

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BBC: Depression Link To Processed Food

November 3, 2009 at 12:48 am · Filed under mediterranean diet blog ·Tagged ,

Eating a diet high in processed food increases the risk of depression, research suggests.

What is more, people who ate plenty of vegetables, fruit and fish actually had a lower risk of depression, the University College London team found.

Data on diet among 3,500 middle-aged civil servants was compared with depression five years later, the British Journal of Psychiatry reported.

The team said the study was the first to look at the UK diet and depression.

They split the participants into two types of diet – those who ate a diet largely based on whole foods, which includes lots of fruit, vegetables and fish, and those who ate a mainly processed food diet, such as sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.

After accounting for factors such as gender, age, education, physical activity, smoking habits and chronic diseases, they found a significant difference in future depression risk with the different diets.

Those who ate the most whole foods had a 26% lower risk of future depression than those who at the least whole foods.

By contrast people with a diet high in processed food had a 58% higher risk of depression than those who ate very few processed foods.

Mediterranean diet

Although the researchers cannot totally rule out the possibility that people with depression may eat a less healthy diet they believe it is unlikely to be the reason for the findings because there was no association with diet and previous diagnosis of depression.

Study author Dr Archana Singh-Manoux pointed out there is a chance the finding could be explained by a lifestyle factor they had not accounted for.

“There was a paper showing a Mediterranean diet was associated with a lower risk of depression but the problem with that is if you live in Britain the likelihood of you eating a Mediterranean diet is not very high.

“So we wanted to look at bit differently at the link between diet and mental health.”

It is not yet clear why some foods may protect against or increase the risk of depression but scientists think there may be a link with inflammation as with conditions such as heart disease.

Dr Andrew McCulloch, chief executive of the Mental Health Foundation, said: “This study adds to an existing body of solid research that shows the strong links between what we eat and our mental health.

“Major studies like this are crucial because they hold the key to us better understanding mental illness.”

He added people’s diets were becoming increasingly unhealthy.

“The UK population is consuming less nutritious, fresh produce and more saturated fats and sugars.

“We are particularly concerned about those who cannot access fresh produce easily or live in areas where there are a high number of fast food restaurants and takeaways.”

Margaret Edwards, head of strategy at the mental health charity SANE, said: “Physical and mental health are closely related, so we should not be too surprised by these results, but we hope there will be further research which may help us to understand more fully the relationship between diet and mental health.”

You can read the entire article here.

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