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 WELCOME MAKEOVER STARS!
Dole Nutrition News is
proud to introduce the Dole Makeover -- the opportunity for
transformation through diet, exercise and better nutrition. Please
join us in welcoming the three employees from Dole's Westlake
Village Headquarters who have stepped forward to accept the
challenge to meet their weight loss goals over a six-month
period.
They each have set their own targets. Janet Picarelli
is aiming to lose 50 pounds; Frank Jacobs, 45; Amber Spahr, 19. And
each faces a different set of hurdles and habits to be overcome. But
all three are united in having enough self-esteem to care about
their health -- and enough courage to take the initiative to improve
it. They've agreed to share their stories in the hopes that our
readers can draw inspiration from their efforts, learn from their
mistakes and help celebrate their triumphs.
We'll bring you
periodic updates on their progress over the course of the next six
months. As below, they will give their own testimony -- telling you
about their experience in their own words. The first step is always
the most difficult. So please applaud our colleagues' beginning --
and cheer them on their way!
JANET
PICARELLI
5'5"
255 lbs
BMI: 42.5
Body fat:
43.3%
WEIGHT LOSS GOAL: 50 LBS
"First, I'll make a
confession: I joke about my weight because it bothers me. My
favorite line is that I'm still carrying my son. He's 20. The truth
is these jokes are a way of putting a brave face on the way I feel
about my extra weight. Still, when I got the e-mail looking for a
Dole Makeover Star, I deleted it. Why should I enter my name when I
felt depressed? And besides, I could do it myself! Well, I wasn't
doing it myself. I was eating better only because Mr. Murdock
revamped the kitchen. I decided if someone were reaching out to me,
I would reach back. This time with the support of ALL my co-workers
I can and will lead a healthy, long life."
"I am looking
forward to climbing the stairs and still being able to breathe when
I reach the top of them -- to stop denying to myself that I just
have big bones or that I like the way I look. But I warn you, I've
asked for ALL cell phone numbers for the North America employees so
I can call someone -- anyone -- for support each time I pass
McDonald's, Jack-in-the-Box and the great pizzeria in Thousand Oaks.
Don't worry, it's just till I lose the first 20 pounds. So wish me
luck. And if you've been feeling like I have, I hope my story will
give you the gumption to follow in my footsteps as I start my
journey to a healthier future."
FRANK
JACOBS
5'7"
236 lbs
BMI: 37
Body fat:
29.4%
Waist: 45"
WEIGHT LOSS GOAL: 45 LBS
"Count
me as the first to follow in Janet's footsteps! She works nearby and
when I heard she had the guts to step forward and make a change, I
wasn't going to let her put me to shame. I have always been an
athletic guy. I played football in high school and still maintain a
very disciplined workout schedule. Where I'm not so disciplined is
with certain aspects of my diet -- and I'm ready for that to change.
I am, by official definitions, obese. I am very motivated because I
now struggle doing two activities I enjoy the most -- running and
surfing."
"I do well most of the time with meals, but
weekends are my downfall. Relaxing, watching sports while eating
pizza and drinking beer has allowed my weight to creep up without my
really noticing it. And here I am! My plan is to eat healthier -- to
reach for fruits and vegetables before reaching for the bad stuff.
Healthier eating habits will not only help me reach my ideal weight,
but also give me the energy I need to pursue the active life I
lead."
AMBER SPAHR
5'1"
134 lbs
BMI: 25.3
Body fat:
28.1%
WEIGHT LOSS GOAL: 19 LBS
"Over the past
decade I've found myself slipping into an increasingly relaxed
lifestyle. I do not exercise and find myself eating 2-3 meals out a
day. Overworking, good TV shows and simple laziness win over setting
the alarm earlier or taking time each evening to take a long walk. I
tend to associate being good to myself with a fancy dinner out or a
trip to the ice cream parlor -- and I need new ways to celebrate or
indulge that are consistent with being good to myself and feeling
good about myself in the long run. I have tried dieting before and I
always go back to my old habits. I'm ready to make a fundamental
change in my habits so that I can leave both dieting and excuses
behind."
"By incorporating the right foods and getting more
exercise I will enjoy what life has to offer. I look forward to
enjoying the outdoors and learning to participate in life's
activities versus watching from the sidelines. I have watched life
from the sidelines long enough. I want to change my life for the
better."
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 FEBRUARY IS AMERICAN HEART MONTH
Cardiovascular
disease is America's No. 1 killer, causing more deaths each year than cancer, diabetes and
accidents, combined. And while there's a myth that heart disease
affects mostly men, today it is the leading cause of death in women,
killing one in three.
With Valentine's Day approaching,
thoughts automatically turn to matters of the heart. How can you
make sure yours will keep going pitter-patter, without going
ker-plunk? Let us count the ways ...
1. Lose excess weight.
Obesity is the leading cause of heart disease.
2. Exercise. More
women than men are inactive, with about 60% not getting the
recommended minimum of 30 minutes of exercise a day.
3. Don't
smoke. Smokers double their heart attack risk.
4. Watch
cholesterol. 55 million women have high cholesterol.
Superfoods for Heart Health
Start with a diet rich
in fruits and vegetables, including these "superfoods" rated tops by
a survey of 525 registered dietitians across the
country:
Fish: Contains omega-3 oils which reduce
triglyceride levels. Other sources: flaxseed oil, walnuts,
soybeans.
Beans, peas, lentils: Their soluble fiber
helps lower blood cholesterol and break up arterial
plaque.
Oatmeal: Contains the soluble fiber beta
glucan, which lowers cholesterol and boosts your immune
system.
Soy: Soy protein helps lower "bad" LDL
cholesterol (for maximum benefit you need 25-50
grams/day).
Olive Oil: Contains monounsaturated fats
to lower cholesterol. Other sources: avocados,
nuts.
Blueberries: Contain antioxidants and vitamin C,
which protect the arteries from damage from free radicals. Other
sources: pineapple, strawberries, kiwi,
oranges.
Bananas: Rich in potassium, which can help
lower blood pressure.
For more, click here.
Valentine's Day -- The Healthy Way
Other than
improving your diet, getting more exercise and reducing obvious risk
factors, how can you make sure your heart is up to the rigors of
romance -- and able to last as long (or longer!) than your love?
Maybe it's time to re-evaluate the attitudes and activities we tend
to associate with amour.
Love tends to conjure up
images of lassitude and indulgence: languidly starting into each
other's eyes, candlelight dinners, boxes of candy and champagne
service for two. But instead of celebrating this year's Valentine's
Day with the same old low-energy, high-calorie rituals, why not
forge new traditions that not only are fun -- but have far sexier
consequences for your body and your health, such as:
Go for a walk in a winter wonderland wearing mittens made for two.
Or if climate permits, give yourselves a couples gift of a tandem bicycle to show that you're in it for the
long haul.
Open up your heart chakra with partner yoga.
Book an appointment for a couples massage at your favorite spa or take matters into your own
hands with gear from http://rdr.sbml.cc/Click?q=76-vJh7InBEAflKCUF1oSJW1lvnpRRR.
Then,
of course, there are those healthy, romantic activities that are
free! Quiz yourself on how many calories you burn by
kissing, or ...
What about chocolate? We knew we wouldn't get
through this newsletter without your asking that! By now you've no
doubt heard the news about the antioxidant benefits of dark
chocolate. Unfortunately, too many of these articles failed to point
out that adding milk to the making of most chocolate candies
nullifies the antioxidant effects. Even this otherwise comprehensive guide from Prevention muddies its
message with a milk-based recipe.
Moreover, if you are among
the 64% of American adults who are either overweight or obese,
making sure you're getting enough chocolate in your diet really
shouldn't be your top concern. There are plenty of other healthy
sources for flavonoids -- starting with nature's bounty of fresh
fruit. If you believe that the way to your lover's heart is through
the stomach, try this.
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 THE ATKINS BUBBLE TOO WILL BURST
At a time when
beer companies and snack chip makers are rushing to get on the low-carb bandwagon, fast-food chains
are putting "Atkins-approved" items on their menus, and even
stolid Wal-Mart is getting in on the act, predicting the beginning
of the end of the Atkins craze might seem more than a little
premature.
So why am I an Atkins "bear" in the middle of a
low-carb bull market? Because just as during the heyday of some of
the more implausible Internet IPOs, the truth is that in the long
run there are no magical formulas -- either for making money or
losing pounds. In the end it comes down to counting calories (or
dollars) and keeping an eye on the bottom line.
Sanity once was defined as
"the ability to keep one's head when everyone around is losing
theirs." Those who lacked this ability during the height of the
Internet stock bubble lost a lot of money. Those who lack this
ability during the current Atkins bubble may or may not lose weight.
What's more likely is that, after trying to cheat their body's
metabolism by indiscriminately overloading it with fats and proteins
while frowning on many fruits and vegetables, former Atkins dieters
will find themselves gaining it all back and more. Former tech
investors should be so lucky!
There are many reasons why so many Atkins veterans are
starting to sober up -- with osteoporosis, diminished athletic
ability, depression and poor prospects for maintaining
weight loss leading the pack. It's no wonder: When you deny your
body's need for the essential vitamins, nutrients and antioxidant
compounds, you're not only setting yourself up for a rebound, you're
undermining the foundations of your long-term health.
After
an unpleasant session with your bathroom scale or full-length
mirror, maybe your long-term health is not first and foremost in
your mind. You want to lose weight and you want to lose weight NOW!
Well, how about going on a dirt diet? You'd certainly drop the
pounds. But you would also make yourself very sick in the process.
The point is not to suggest that eating a diet of eggs, butter,
bacon and beef is akin to eating dirt, but to suggest that a diet
that fails to take account of both the negative health risks of the
food you are overconsuming and the essential positive health
benefits of the foods you are excluding is an exercise in
self-defeat -- and a dangerous one at that.
You don't have to
compromise your health to lose weight. Instead of jeopardizing one
to serve the other, why not lose weight and improve your nutritional
health at the same time?
As a teenager, I began eating plenty
of fruits and vegetables because they made me full and helped me
stay slim. As I get older, it's nice to know that the same foods
that are keeping me in my junior high jeans also are helping me ward
off disease, maintain healthy eyesight, strengthen bones and
internal organs as I move through the stages of life -- and help
make it a long one.
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Tropical Mango Pudding
By Marie
Oser
8 Servings
1 (12.3-ounce package) lite silken tofu
1 medium banana, peeled, and broken into pieces
1 tablespoon lemon juice
1 (24-ounce package) frozen mango chunks, thawed
1 (8-ounce can) crushed pineapple, drained
1 cup orange juice
1 1/2 cups evaporated cane juice
1 1/2 Tablespoons cornstarch
1 1/2 Tablespoons cold water
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Preheat oven to 350
degrees.
Place tofu in food processor and process until smooth.
Add banana chunks, and lemon juice, and blend. Add mango, pineapple,
orange juice and evaporated cane juice. Combine cornstarch and water
in a small bowl and add to the mixture and blend until smooth. Pour
into a 2-quart oven-safe casserole dish. Sprinkle cinnamon and
nutmeg over pudding. Run a butter knife through pudding, using
swirling motions. Bake, uncovered, 35 minutes. Serve warm or cold.
Refrigerate covered.
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