Category Archives: Obesity

Recipe: Lemongrass Chicken Soup

I love soups like this, easy to make and so delish!

I especially love all the aromatics – herbs are nutritional powerhouses.  Think about adding a few to your garden…

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Lemongrass Chicken Soup

Thank you Fruits and Veggies, More Matters, click here for more recipes

Ingredients

2 pounds chicken legs, skinless

4 lemongrass stalks, white and pale-yellow parts, smashed and chopped

4 green onions, halved crosswise

1 onion, halved

1 one piece of ginger, one inch long, thinly slice ½ and cut the other half into strips

1 fresh Thai or Serrano chili pepper, seeded

1 teaspoon black peppercorns

10 cups water

5 stems fresh cilantro, plus 1/3 cup leaves

3 stems fresh mint, plus ¼ cup thinly sliced leaves

1 tablespoon soy sauce, reduced sodium

1 cup mushrooms, sliced

Directions

Place chicken, lemongrass, green onion, onion, sliced ginger, chili pepper, peppercorns, and water in a large pot.  Cover; bring to boil then simmer one hour.

Add cilantro and mint stems, simmer 15 minutes then strain.  Reserve broth and chicken; discard remaining solids.

Shred chicken; discard bones.

Combine chicken, ginger strips, cilantro leaves, sliced mint, soy sauce, and mushrooms in bowl.

Divide broth among bowls; serve with chicken mixture on the side.

Nutritional Information

  • Calories:    128
  • Carbohydrates:    3 g
  • Total Fat:    5 g
  • Cholesterol:    88 mg
  • Saturated Fat:   2 g
  • Dietary Fiber:    1 g
  • % of Calories from Fat:    35%
  • Sodium:    149 mg
  • Protein:    16 g
  • Recipe Credit
  • Recipe courtesy of University of California Cooperative Extension, Fresno County
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High body fat, not BMI, linked with higher death rate, study finds

~ From the Annals of Internal Medicine

Many health experts will tell you that being skinny is not necessarily healthy. Lending support to that argument, a new study finds that the thinnest people, similar to those who have the most body fat, have higher rates of death.

Unlike many previous studies, the researchers did not rely on BMI — which is a measure of weight that includes both fat and muscle — as a proxy for fat.

A small subset of the individuals in the study had both excess fat and low BMI because of inadequate muscle. “That’s a double whammy in terms of adverse effects on health,” Leslie said.

Overall the study found that the best survival was among individuals who had a BMI that put them in the overweight category and who were middle of the road in terms of total body fat.

The finding agrees with the so-called obesity paradox, said Dr. Carl Lavie, medical director of cardiac rehabilitation and prevention at the John Ochsner Heart & Vascular Institute in New Orleans, who was not involved in the research. The paradox, which has been described by previous studies, is that middle-aged and older adults who are overweight or even moderately obese have lower death rates than those in the normal weight range.

According to the study, the battle of the bulge is not the only war that should be waged. While doctors should still advise patients who have a very high BMI and high body fat to lose weight, they may also want to stress to underweight (“undermuscled”) patients the importance of maintaining fitness, Lavie said.

Getting regular exercise could also be important for individuals like the ones in the current study who are at risk of osteoporosis.

The study involved primarily white adults in Canada. It is possible that the relationship between BMI, body fat and mortality could be different in other populations, such as black and Hispanic people, although Lavie suspects that the same trends would exist.

Want to know where you fall?

Schedule your Body Composition Analysis today!

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Love your heart – lose weight

 

Carrying too much body fat is generally not good for your health, especially if it’s around the midsection.  A quick check of that is to take a tape measure and measure your waist, which is right at the level of your belly button.  The American Heart Association recommends that women be less than 35 inches and then the less than 40 inches.  This weight around your midsection is especially bad because it is around and in(!) your internal organs.  Excess body fat increases your risk for high blood pressure, heart disease, high cholesterol and diabetes.

Slim waist measuring

 

Love your heart – Eat better

These days there’s a lot of information out there on what to eat, and what not to eat, so making good choices can be confusing.  In general, stick to minimally processed, natural and nutrient rich food.  More quick tips:

  • make half your plate fruits and vegetables
  • enjoy your food but eat less
  • avoid oversized portions
  • drink water instead of sugary drinks

(check out older posts from me if you need more ideas…

 

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What does a portion size look like?

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Less than 3%

There are really only a few basic habits we know should help keep people healthy: eating well, exercising, avoiding smoking, and keeping body fat in check.

Turns out a shockingly tiny number — just 2.7 percent — of Americans actually manage all four habits, according to a new study published in Mayo Clinic Proceedings.

The research, led by Paul Loprinzi of the University of Mississippi, used data about the lifestyles of nearly 5,000 US adults from the 2003 to 2006 National Health and Nutrition Examination Survey. (That’s the Centers for Disease Control and Prevention’s biggest national health survey.)

The researchers zeroed in on information about exercise (whether people got 150 minutes of moderate to vigorous physical activity weekly based on accelerometer data) and smoking status (measured by blood levels of cotinine, a biomarker for tobacco exposure). As for eating habits, the researchers looked at self-reported 24-hour recall data about diet and used the Healthy Eating Index score (an indicator of diet quality that takes into account how many fruits and vegetables people eat, as well as meat, beans, oil, saturated fat, alcohol, and sodium). To evaluate physical fitness, they also looked at body fat percentage.

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The researchers also looked at how these behaviors corresponded with biomarkers related to chronic diseases like diabetes and heart disease, including cholesterol and fasting glucose.

The findings were stark.

Only about 38 percent of Americans surveyed had a healthy diet, just 10 percent had a normal body fat level, and fewer than half (47 percent) were sufficiently active. On the upside: 70 percent of adults reported themselves as nonsmokers. But overall, fewer than 3 percent of Americans managed all four healthy lifestyle behaviors. Eleven percent had none.

Generally, the researchers also found, people who had three or four of these behaviors had better biomarker measures compared with those who managed none.

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This new research should be a reminder of how difficult behavior change is, and how addressing society’s obesity challenge is going to take more than simply telling people to eat better and exercise more.

From VOX, read post here

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The science of mindful eating

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