Snacking to Lose Weight

July 31, 2007 by Mohamed  
Filed under Weight Loss

Mmmm…I love snacking.  In fact it was snacking that initially helped me to loose 100lbs and is helping me to loose the next 100lbs (I need to loose 120lbs to get to my “ideal” weight of 180lbs).

Here are some snacks that are easy to grab:

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1. Yogurt: Buy low-fat or nonfat, no-sugar added yogurt. Organic with “live cultures” are healthiest.

2. Nuts: An ideal combination of unsaturated fat, protein and carbs, nuts are portable and nutritious. Buy dry-roasted (no oil added) unsalted nuts or peanuts in the shell — average size is a “handful,” about 200 calories, depending on the variety.

3. Dips & Dippers: Avocado dip (guacamole), chickpea dip (hummus) or tomato salsa, all made without mayonnaise (use a little olive oil instead) with cut-up crunchy veggies.

4. Cheese: Low-fat varieties: read the label, the first ingredient should be skim milk. Nonfat or 1-percent cottage cheese is a great snack; mix with salad herbs or black pepper for added flavor.

5. Cereal: 100-percent whole-grain cereal with a cup of nonfat milk.

6. Fruit: Whole fruit including berries, melon, apples, oranges and grapefruit have the most fiber and fewest grams of carbohydrate per serving. Eat along with some nonfat yogurt or low-fat cheese, or a handful of nuts.

7. Popcorn: Air-popped popcorn sprayed with olive oil and tossed with a tablespoon of Parmesan cheese.

8. Smoothies: Blend 1 cup of nonfat milk, ½ cup of nonfat sugar-free yogurt, 2 drops of vanilla extract and 1 cup of ice. Optional: add a ½ cup of berries.

9. Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up one ounce of any lean meat, including turkey or chicken breast, roast beef, lean ham or shrimp.

10. Mini-pita pizza: Top a ½ whole-wheat mini-pita with tomato sauce and a little low-fat mozzarella and oregano to taste: broil till cheese melts.

Other things I’ve done is those single-serving chips.  They run around 130 calories and help you satisfy cravings for junk food.  In fact there are even chocolates you can now buy in single serving — like Kit Kat fingers, and some other chocolates that are only 100 calories.

Enjoy!

Here is to your health,

Mohamed

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The Stigma Associated with Being Large

July 18, 2007 by Mohamed  
Filed under Weight Loss

Good Day,

As overweight adults (or teens) we know the stigma that is attached with being overweight; we get the stares when we’re in shorts or tight fitting clothes.  We walk into stores that cater to big people; but they’re filled with teeny-tiny sales people — and we get stares or smiles when we walk out of them.

I remember walking towards a local store called “Mr. Big and Tall” in my teens and a couple of women behind me commented “it should be called Mr. Big and Fat…” followed by chuckles.  Well, I didn’t walk into the store and quickly turned in another direction.

Now can you imagine being 3 years old (or 4/5/6/7…) and facing the same stigma?  Children on the playground can be cruel… hell, children ANYWHERE can be cruel.

I took my young son for swimming at an indoor pool.  As I am a big guy, I prefer not to take my shirt off; but when time comes to change into your regular clothes — you gotta.  A couple of young boys were also changing, and noticed me.  As they headed out they commented “Man he’s fat…”.  Did that hurt.

Back to overweight children.

Imagine what a young child will go through that is overweight.

A few weeks ago we went to a park, and there was a boy there probably about 5 years old.  The kid couldn’t get onto the regular swings, nor could he ride down the slide — he was just too big.  There was a special seat on the swings, which was like a car seat — not sure if it was meant for big kids or special needs children; but he was sitting in there — even then, he could not get the straps to close around him.

Someone came up to him and said “Man you’re fat” — all the kid could do is reply “Mind your own business.” and he walked away.

What kind of self esteem will a child have if they are constantly told by other kids “you’re fat” — and if they’re looked at differently by parent, teachers and others in society?

Here is an article from Yahoo Health that deals with this issue:

Overweight kids face widespread stigma

 

By JOHN CHRISTOFFERSEN, Associated Press Writer 

Thu Jul 12, 3:54 AM ET

Overweight children are stigmatized by their peers as early as age 3 and even face bias from their parents and teachers, giving them a quality of life comparable to people with cancer, a new analysis concludes.

Youngsters who report teasing, rejection, bullying and other types of abuse because of their weight are two to three times more likely to report suicidal thoughts as well as to suffer from other health issues such as high blood pressure and eating disorders, researchers said.

“The stigmatization directed at obese children by their peers, parents, educators and others is pervasive and often unrelenting,” researchers with Yale University and the University of Hawaii at Manatoa wrote in the July issue of Psychological Bulletin.

The paper was based on a review of all research on youth weight bias over the past 40 years, said lead author Rebecca M. Puhl of Yale’s Rudd Center for Food Policy and Obesity.

It comes amid a growing worldwide epidemic of child obesity. By 2010, almost 50 percent of children in North America and 38 percent of children in the European Union will be overweight, the researchers said.

While programs to prevent childhood obesity are growing, more efforts are needed to protect overweight children from abuse, Puhl said.

“The quality of life for kids who are obese is comparable to the quality of life of kids who have cancer,” Puhl said, citing one study. “These kids are facing stigma from everywhere they look in society, whether it’s media, school or at home.”

Even with a growing percentage of overweight people, the stigma shows no signs of subsiding, according to Puhl. She said television and other media continue to reinforce negative stereotypes.

“This is a form of bias that is very socially acceptable,” Puhl said. “It is rarely challenged; it’s often ignored.”

The stigmatization of overweight children has been documented for decades. When children were asked to rank photos of children as friends in a 1961 study, the overweight child was ranked last.

Children as young as 3 are more likely to consider overweight peers to be mean, stupid, ugly and sloppy.

A growing body of research shows that parents and educators are also biased against heavy children. In a 1999 study of 115 middle and high school teachers, 20 percent said they believed obese people are untidy, less likely to succeed and more emotional.

“Perhaps the most surprising source of weight stigma toward youths is parents,” the report says.

Several studies showed that overweight girls got less college financial support from their parents than average weight girls. Other studies showed teasing by parents was common.

“It is possible that parents may take out their frustration, anger and guilt on their overweight child by adopting stigmatizing attitudes and behavior, such as making critical and negative comments toward their child,” the authors wrote, suggesting further research is needed.

Lynn McAfee, 58, of Stowe, Pa., said that as an overweight child she faced troubles on all fronts.

“It was constantly impressed upon me that I wasn’t going to get anywhere in the world if I was fat,” McAfee said. “You hear it so often, it becomes the truth.”

Her mother, who also was overweight, offered to buy her a mink coat when she was 8 to try to get her to lose weight even though her family was poor.

“I felt I was letting everybody down,” she said.

Other children would try to run her down on bikes to see if she would bounce. She had a hard time getting on teams in the playground.

“Teachers did not stand up for me when I was teased,” McAfee said.

A study in 2003 found that obese children had much lower quality of life scores on issues such as health, emotional and social well-being, and school functioning.

“An alarming finding of this research was that obese children had (quality of life) scores comparable with those of children with cancer,” the researchers reported.

Sylvia Rimm, author of “Rescuing the Emotional Lives of Overweight Children,” said her surveys of more than 5,000 middle school children reached similar conclusions.

“The overweight children felt less intelligent,” Rimm said. “They felt less popular. They struggled from early on. They feel they are a different species.”

Parents should emphasize a child’s strengths, she said, and teachers should pair up students for activities instead of letting children pick their partners.

McAfee, who now works for the Council on Size and Weight Discrimination, said her childhood experiences even made her reluctant to see a doctor when she needed one. She recalled one doctor who said she looked like a gorilla and another who gave her painkillers and diet pills for what turned out to be mononucleosis.

“The amount of cruelty I’ve seen in people has changed me forever,” McAfee said.

The Yale-Hawaii research report recommends more research to determine whether negative stereotypes lead to discriminatory behavior, citing evidence that overweight adults face discrimination. It also calls for studying ways to reduce stigma and negative attitudes toward overweight children.

“Weight-based discrimination is as important a problem as racial discrimination or discrimination against children with physical disabilities,” the report concludes. “Remedying it needs to be taken equally seriously…”

Although the entire article is relavent, I bolded items that are especially hurtful.

Do you really want your children to go through what many of us may have gone through growing up?

Think about it before you decide to take your kids on a high-calorie outing.

Take care of Yourself, Your Health and Your Families!

Regards,

Mohammed

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BLOG Blasting

July 18, 2007 by Mohamed  
Filed under Weight Loss

Hi All,

I had a couple of questions last little while from regular readers of this blog:

“Why don’t you post everyday?”

Simple – I don’t have something to say everyday.  :-)

Honestly, do you really want to be bombarded with e-mails from me or would you rather get good information on a consistent basis?

Thanks!

Mohamed

DIETS DO NOT WORK

July 3, 2007 by Mohamed  
Filed under Weight Loss

Hi All,

I read this on Reuters this morning… the headline actually was “Many Diets Work About The Same, U.S. Study Finds”.  So I added the dramatics, but in reading the article it does say:

Looking for that perfect diet? Researchers have bad news — all diets have just about the same result, and none of them are great, U.S. researchers reported on Monday.  A typical diet helps people lose an average of 6 percent of their weight, typically 10 to 15 pounds (5 to 7 kg), and most people put it all back on after five years. Weight loss drugs are similarly ineffective in the long run, said Dr. Michael Dansinger of the Tufts-New England Medical Center in Boston.”

On the flip side, the good news was:

“The news is bad for those who hoped a gentler approach to dieting might be more effective over the long-term. Programs that made people eat fewer calories worked better, as did those that involved more frequent visits to either diet groups or to a counselor’s office.  But there is good news — even a small, temporary weight loss can benefit health, Dansinger said.”

So really what it does down to is making lifestyle changes — making the conscious effort to stay away from foods that are bad for you; staying away from the junk food and making healthier choices and getting in regular exercise.

It really is easy.

Take today for example.  I can not drink tea without sugar; however I am trying to also stay away from artificial sweeteners.  So what am I to do?  Simple, I made “spiced” tea (or masala chai).  It was really very easy, and I didn’t miss the sugar or sweetener!  I simply took one cup of water, added a small piece of cinnamon and one cardamom (whole) and boiled it in the microwave for 2 minutes and 30 seconds.  At the 2 minute mark (so 30 seconds left) I added a decaffienated tea bag (Tetley) and continued to boil.  Once it was done, added some 2% milk and drink!  It was that easy.

Masala chai may take some getting used to, but I didn’t miss the sugar or sweetener at all!

Breakfast was also a shift in attitudes.  I love white bread, but at home now we buy the thin sliced stuff instead.  One regular slice of bread has 85 to 100 calories.  The thin sliced is half of that.  So I can still have two slices (or even four) and I’m not really overdoing it.

But I made a change.  Normally I would have two-three slices of regular toast in the mornings.  Now, I have two-four (yes, I know still a bit too much) slices of thin sliced bread instead.  I’ll top it with a fat-free, thin sliced cheese and tomato and bake it in a toaster oven for a few minutes.

All it takes is small baby steps and before you know it you’ve cut down from several thousand calories per day to something more manageable.  At that point, exercising is more fun because you’re not trying to burn 500 calories to get your count down.  You’re burning 500 calories because you’ve eaten well and the extra burn will help you lose the weight and tighten your skin making you appear slimmer!

Go ahead.  Try it.  I dare ya!

Take care my friends!

Here is to your health,

Regards,

Mohammed

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