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 MAKEOVER STARS MIDWAY MARK
We check in once
again with our three intrepid makeover candidates as they hit the
midway mark. The middle of any long journey is often the most
difficult. Who can forget the famous first line of Dante's
Inferno: "Midway in our life's journey ... [I found] myself
alone in a dark wood"?
All three candidates are struggling
with their own challenges -- whether diet doldrums, later-lamented
slips or less energy than they would desire. Such obstacles are not
necessarily surprising, as each strives to overcome both
run-of-the-mill challenges as well as the very individual issues
that have led them to gain weight in the past.
What is
surprising -- and inspiring -- is the grit and determination that
Janet, Frank and Amber bring to the task. Their pluck, perseverance
and positive outlook, even in the face of setbacks, provide an
example for all to follow, so read on, and join me in cheering them
as they redouble their efforts for the final four
months!
JANET PICARELLI
Height: 5'5"
Starting Weight: 255
lbs
Current Weight: 238 lbs
Weight Loss Goal: 50
lbs
POUNDS LOST: 17 lbs
"Make a note for yourself
-- cutting your hair does not make the scale move -- I know -- I
tried.
"There is nothing to make a scale move slower than not
working out. I had been so busy in my personal life with commitments
that I had to put my workouts on hold. I am paying for it with slow
weight loss. To top it off it took me all of five days to realize
that if I'm not getting to the gym I should be eating less calories
a day to make up for it. I know: I wanted to yell at me,
too.
"For a scale-watcher like me this has been downright
painful. Getting my body back on schedule was harder than I thought
possible. Today was my fourth workout day in a row and it took me
one hour to work out 45 minutes. I kept getting off the machines and
taking short breaks. At least it's an improvement over Sunday when
it took me three hours to do 40 minutes. Hey, stop laughing -- my
body has not been happy with me.
"BUT I am back on track now
and I WILL work my way back up to my workout and weight-loss
schedules. I WILL weigh 205 on July 29! I have to -- I can't cut off
any more hair."
AMBER SPAHR
Height: 5'1"
Starting Weight: 134
lbs
Current Weight: 128 lbs
Weight Loss Goal: 19
lbs
POUNDS LOST: 6 lbs
"I am in a low-motivation
phase right now and have also been a little low on energy -- but I'm
not giving up. I am maintaining my weight -- good -- but not losing
-- not so good. There's no mystery about it, I know where I'm
slipping and I know what to do. I've got 13 weeks to go and I'm
going to do it!
"I am still exercising three times a week
with a personal trainer. It's a steady routine and I enjoy it, but
it seems to be getting harder rather than easier -- which I guess
defied my expectations. I'm still pretty much making good choices in
terms of my diet, however my portion sizes have been increasing,
which though understandable is not going to help me take off the
pounds.
"I'm in the market for new ideas on healthy, low-cal
snacks. Our DNI Director told me about a trick she employs: spraying
raw veggies, like broccoli florets, with olive oil, dusting them
with spices like Mrs. Dash, then roasting them in the oven till
they're crispy. If any of you have low-cal snack recipes you'd like
to share, let me know!"
FRANK JACOBS
Height: 5'7"
Starting Weight: 236
lbs
Current Weight: 221.5 lbs
Weight Loss Goal: 45
lbs
POUNDS LOST: 14.5 lbs
"The most recent weigh-in
proved to be a disappointing one. While I continue to do the right
things -- eat well, eat less, and do 8+ hours of cardio per week --
my weight has plateaued for the last two weeks. My 'calories
consumed versus calories burned' diary suggested that I should have
been another four pounds lighter, but the results just did not
materialize.
"Knowing that many things impact my weight at
any specific time, I won't be dispirited. I will re-evaluate some of
the 'calorie burned' assumptions that I have made and tighten my
belt regarding certain food allowances that I grant myself. As the
saying goes, "You can't manage results; you can only manage your
activities." I will do just that with a knowingness that the results
are bound to follow next time."
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 SPICE UP YOUR HEALTH!
Dole Nutrition News
readers have come to rely on this space as a "farmers market for the
mind" where they can peruse fresh health headlines, take a look at
the latest crop of study findings and hopefully pick up useful
information to take home and incorporate into their diets to enhance
their lives.
While much of that cutting-edge research focuses
on the phytochemical content of fruits and vegetables, this past
news cycle added to the body of knowledge on the health benefits of
herbs and spices.
First up for review: Can curry help combat Alzheimer's?
Building on earlier research done at UCLA, an international team of
researchers from Italy and the United States found further evidence
of the antioxidant effects of curcumin -- a compound in turmeric,
the yellow spice used in most traditional curries. The compound,
already shown to be effective against some cancers and autoimmune
diseases, also may protect the brain against the oxidation that
contributes to Alzheimer's disease.
Affecting up to 4 million
people in the United States alone, Alzheimer's, the most common form
of dementia, has long baffled scientists and evaded a cure. That may
be changing. Researchers believe abnormal clumping of a protein
called beta-amyloid triggers the oxidation and inflammation of the
brain, interrupting the synaptic connections necessary for normal
cognitive function. Curcumin (not to be confused with the spice
cumin) appears to inhibit this damage by preventing amyloid protein
clumping and activating a gene that helps protect neurons and clear
away debris within the brain.
Could curry also help prevent alcoholic liver
disease? Another study published last year in the American
Journal of Physiology found rats fed curcumin were protected
against alcohol-induced necrosis of the liver. Last month, Canadian
scientists also reported that curcumin helped to correct cystic fibrosis in animal
studies.
Ginger also made news with a report in the
April issue of Obstetrics and Gynecology in an Australian
study that found that ginger could relieve morning sickness. While the
root has long been a staple in folk remedies, these findings are
among the first to confirm its ability to reduce nausea and vomiting
among pregnant women. Further study is needed to address concerns
regarding ginger's safety for fetuses, researchers
emphasized.
Looking a little further back in our spice
cabinet we come upon this item which appeared in the December issue
of the journal Diabetes Care: Cinnamon can lower cholesterol, glucose and
trigylceride levels -- an important benefit both for type 2
diabetes sufferers as well as those struggling with high
cholesterol.
While animal research has demonstrated the
cholesterol-lowering effects of other herbs and spices such as
fenugreek, curry, mustard seeds and coriander, this is the first
human study to pinpoint the effects of cinnamon. As little as half a
teaspoon a day produced results in some cases as striking as those
induced by statin drugs.
Want to learn more about the uses
and purported benefits of other herbs and spices, such as cilantro,
cardamom and nutmeg? Nina Simonds, author of several cookbooks,
among them A Spoonful of Ginger, and her site by the same
name -- http://rdr.sbml.cc/Click?q=d0-vjOhQWW382g4n1N7czJh-KphDRRR
-- explores the healthful benefits of food, while her exotic recipes
demonstrate just how delicious disease prevention can
be!
Tired of good herbs gone bad? We can't stand it when we
buy a bunch of fresh herbs for a recipe that calls for a small
amount, thinking we'll use it later -- only to find that when later
rolls around, our ginger has shriveled, our parsley has pooped out,
our cilantro has wilted and our basil is no longer looking quite so
green around the edges. That's why we went ga-ga over Gourmet Garden's line of fresh herbs in clear
tubes that squeeze out just the right amount.
MAY IS HEALTHY VISION MONTH
More than a
million Americans over 40 are blind from eye disease, while an
additional 2.3 million are visually impaired. An even higher number
-- as many as 12 million -- are estimated to be affected by macular
degeneration which, though often barely perceptible in its early
stages, is the leading cause of blindness in people over
65.
Despite these epidemic proportions, more than two-thirds
of Americans are unfamiliar with macular degeneration, hampering
efforts to prevent, detect and treat the ailment before it
progresses to debilitating levels of vision loss. While macular
degeneration -- and other eye ailments -- have a genetic component,
there's also plenty you can do for your baby blues (or greens or
browns).
In addition to wearing sunglasses with UV
protection, avoiding cigarettes and, of course, not running with
scissors (duh) here are some eye-optimizing items to add to your
daily diet:
Cantaloupe for beta-carotene -- a
carotenoid your body converts to vitamin A, which is essential for
proper eye function. Vitamin A deficiency has been associated with
higher incidence of macular degeneration, a leading cause of
blindness among the elderly.
Other sources of beta-carotene
include carrots, kale, spinach and apricots. And for an unexpected
new entry into the beta-carotene category, check out this orange cauliflower just now hitting the
shelves.
Spinach for lutein -- to promote eye health and
cut the risk of macular degeneration. A potent antioxidant, lutein
is believed to filter high-energy light waves which may cause free
radical damage to the eyes and skin. Research suggests that 6mg to
20mg of lutein per day are needed to realize its benefits -- an
amount available in one cup of cooked spinach.
Other lutein
sources include kale, collard greens, turnip greens, summer squash
and peas.
Broccoli for riboflavin -- otherwise known
as vitamin B-2, riboflavin actually is found in the pigment of the
retina, thus enabling your eyes to adapt to changes in light.
Riboflavin deficiency can make your eyes overly sensitive to light,
leading to inflammation, blurred vision and ocular fatigue. Animal
research also suggests that adequate B-2 may help prevent cataracts
or delay their progress.
Other plant sources for riboflavin
include beans and spinach, mushrooms, mangoes, asparagus, brussels
sprouts and nuts.
Vitamins C, E and Selenium for proper
glutathione levels -- These glutes are in your eyes, not your
butt. Glutathione is a powerful antioxidant enzyme manufactured by
your body that functions as part of the defense system for your
lenses, leaving them more vulnerable to oxidative damage when levels
are deficient. Nutrients required to increase glutathione levels
include vitamins C, E and Selenium. For "C" try red bell peppers,
papaya, citrus fruits and kiwis. For "E" grab a handful of almonds
or toss a salad of dark leafy greens. Want to know the top food for
selenium? Brazil nuts!
Soybeans for Zinc -- Your eyes,
especially the iris and retina, have one of the highest
concentrations of zinc in your body. Preliminary research suggests a
link between low zinc intake and eye maladies such as color
blindness, cataract formation and optic neuritis -- the inflammation
of the optic nerve.
While the most traditionally cited
sources of zinc include oysters, Dungeness crab and red meat
sources, most vegetarians have adequate levels of zinc, despite the
absence of such animal proteins in their diet. Soybean products such
as tofu, soymilk and soy cheese might well be the reason, as soy not
only contains zinc but other compounds that aid the mineral's
absorption.
Additional plant sources of zinc include peanuts,
peas, lima beans, summer squash, potatoes, corn, Napa cabbage and
Bok Choy.
VEGGIE FIBER HELPS PROTECT PROSTATE
OK, you
knew that fiber promotes regularity, prevents intestinal ailments
like diverticulitis and lowers cholesterol levels, thus helping
protect your heart. And as we've mentioned previously, fiber also
plays a role in preventing colorectal cancer -- which is why some
doctors have raised concerns about the Atkins diet and other
low-carb imitators that skimp on fruits and vegetables.
But
new research published in the International Journal of Cancer
has for the first time investigated the link between vegetable fiber intake and a lower
incidence of prostate cancer. Specifically, the 11-year,
1,294-subject study found that men who consumed the most vegetables
were 18% less likely to develop prostate cancer than those who ate
the fewest veggies.
While we're not surprised -- vegetables
are high in anti-cancer phytochemicals -- we're pleased to see
further evidence for the benefits of vegetable fiber in particular.
Unfortunately, Americans' fiber intake has been declining for
decades -- while fat and calorie consumption have been on the
rise.
As a result, Americans are eating only about half
of the 25g to 30g of fiber recommended by the American Dietetic
Association. The picture gets even more dismal when we consider the
ADA's recommendation might be too modest. Two years ago the National
Academy of Sciences urged an upward revision in recommended fiber
intake -- to 38g a day for men and 25g a day for women. This is not
as onerous as it sounds: Cut a banana onto your morning cereal, have
a pear as a midmorning snack, have a small romaine salad and a bowl
of chili for lunch, add a side of broccoli to dinner and you're well
over 40 grams!
When it comes to most overprocessed
convenience and fast foods, fiber seems to have been disappearing in
inverse proportion to Americans' expanding waistlines. And it's no
wonder: Fiber helps slow the absorption of nutrients, lending a
feeling of fullness, lowering the chances of overeating, which is
why study after study shows body weight is inversely associated with
fiber intake.
What's the healthiest, most delicious way to
get more fiber in your diet? Check out these lists of top
fiber-containing whole foods:
Top 10 High Fiber Foods
The Top Fiber Foods and Why They Are Important
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 SPIN ON THIN: ARE BEAUTY IMAGES MAKING YOU FEEL UGLY?
At home I have a stack of women's magazines that at times
grows so mountainous, scaling it might provide as good a workout as
the stair-stepper next to which it sits. The backlog gets the better
of my best efforts to keep up: Even exercising daily, I'm still
reading about last fall's fashions long after spring has come and
gone. The reason is that I'm a compulsive subscriber to women's
magazines. Vogue, W, Bazaar, Elle,
InStyle, Marie Claire, Glamour,
Cosmopolitan, Allure, Self, Shape,
Fitness -- the list is so legion that I've lost
count.
While part of this interest is professional (all of
these magazines contain diet and fitness news relevant to nutrition
education), the truth is I just find the mix of beauty info,
gorgeous layouts and unapologetic femininity effortlessly absorbing.
Or at least distracting enough to keep my mind off the painful
buildup of lactic acid in my quadriceps as I keep climbing, glossy
images of the gloriously fit Gisele Bundchen before me, beckoning
like an alluring yet elusive Holy Grail.
So when Myrna
Blyth's Spin Sisters: How the Women of the Media Sell Unhappiness
and Liberalism to the Women of America arrived, I was intrigued
-- and not a little skeptical. Not that I questioned the author's
bona fides or the basic accuracy of her premise: As the longtime
editor-in-chief of Ladies' Home Journal and a "media queen"
in her own right, Blythe provides an honest, rare and frequently
funny glimpse into the insular world of "the female media elite."
Her insider's account of her fellow media divas' left-leaning bias
confirms a phenomenon many readers and viewers already take for
granted.
Where the author stumbles is when she picks up the
faded banner of fat acceptance -- first raised by Susie Orbach in
her 1978 Fat is a Feminist Issue. In a chapter entitled "The
Feminine Physique," Blyth resurrects the old theory that women are
oppressed by unrealistic media images into hating their bodies when
in fact they have little control over how much they weigh. Baloney
-- and far more dangerous to your health than the cold cut
variety.
Dangerous because such arguments project
responsibility for our weight and the way we feel about our
weight onto forces beyond our control: genetics in the first case,
and the "media" in the second. This is not to deny that such forces
play a role. Our body proportions and to some degree our appetites
and behaviors are affected by genes. Furthermore, many of our tastes
and preferences are indeed molded by fashion.
But to place
primary blame for women's lack of body confidence on magazine
editors and Madison Avenue merely perpetuates the myth that women
are victims. And to dump primary responsibility for our
weight problems on the doorstep of our DNA denies women the power
they do have to slim down, get fit, improve their health and,
yes, self-image.
If we don't like what we see in the mirror
we can deny the existence of reality by claiming that the mirror --
or our very faculty of perception -- is warped, and thus unreliable.
Such a mental legerdemain might be a lot easier than changing our
diet or increasing our exercise. But even if we succeed in fooling
ourselves, our cells -- and bones, joints, heart, lungs and all the
other parts of our body that are burdened by excess weight -- will
surely bear the unhealthy consequences of our willful
delusions.
Spin Sisters does little to help us face
the facts by serving up stale bromides about the so-called "Tyranny
of the Skinny," complaining that we are "Obsessed with Being Thin."
Such terminology suggests a mental neurosis rather than a rational
reaction to an actual physical condition. But to draw a parallel
with Henry Kissinger's famous observation about paranoia: Just
because you are obsessed with being thin doesn't mean that you
aren't fat. Indeed, a Gallup poll released last year indicates that
most Americans aren't "obsessed with being thin" at all, but rather
in denial about being overweight. Just 4 in 10 polled think they
weigh too much, when the reality is in fact reversed: 65% are either
obese or overweight.
"The average American woman is 5 feet 4
inches and probably wears a size 12," says Blyth, "she's a lot more
curvy than svelte, but that's not exactly a sin anywhere besides the
cafeteria at Conde Nast." Corpulence may not send you to hell, but
it will put you on the fast train to heaven. Obesity can take up to
eight years off a woman's life, but being even moderately overweight
can limit your life span as well. Blyth complains that the media's
"messages can be so undermining that 52% of women declared in a
recent survey that they would give up a year of their lives in order
to stay at an ideal weight. A whole year of life!" You do the
math.
Still, other than the size-acceptance silliness,
Spin Sisters makes a significant contribution to our
understanding of one of the most powerful forces shaping the way
women see themselves, their families and their world. Blyth argues
eloquently, humorously, and ultimately I think convincingly that,
alongside cellulite cream and Jimmy Choos, women's media is selling
another bill of goods -- personal and political -- for which we all
may end up suffering buyers' remorse.
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MUSHROOM MANIA
Like porcinis popping up
after spring showers, mushroom festivals sprout all over the country
in the month of May -- from Mushroom Hunting Championships in
Illinois, Indiana and Minnesota to Mushroom Festivals in Michigan,
Wisconsin and Indiana.
The modest-looking mushroom might not
strike you as a reason to celebrate, but this unassuming superfood
towers in terms of its nutritional benefits. Rich in vitamins,
minerals, phytochemicals -- but low in calories, with just 20
calories in five button mushrooms -- tempting toadstools come in
tens of thousands of tasty varieties, from the more popular white,
button and portobello to the more exotic cremini, oyster, enoki,
shiitake, chanterelle and morel.
While mushrooms have been a
part of the human diet since the Stone Age, modern science is just
now unlocking the secrets of their healing and protective
properties. Long a staple in Asian diets, it's not surprising the
Japanese have taken the lead in studying this vegetable's benefits.
These studies have uncovered in mushrooms a compound called glutamic
acid -- an amino acid that may help boost the immune system, combat
cancer, fight infection and even protect against autoimmune diseases
such as lupus and rheumatoid arthritis.
The Medical Research
Institute in Tokyo reported that shiitake mushrooms contain an
anti-tumor phytochemical called lentinan, which in animal studies
was shown to protect against colorectal cancer. Other compounds in
shiitake mushrooms have been investigated for their role in lowering
blood pressure and reducing the risk of heart disease and
cancer.
Portobellos and white mushrooms are a good source of
selenium, whose benefits may include protection against colon and
prostate cancer. The Baltimore Longitudinal Study on Aging, for
example, found that men with the lowest levels of selenium were
several times more likely to develop prostate cancer than those with
normal levels.
All mushrooms contain plenty of potassium,
which may lower blood pressure and protect against strokes.
Mushrooms also provide beneficial B vitamins -- including niacin and
riboflavin, which is essential for healthy eyesight.
So put
these benefits in a pot and cook 'em up, with this delicious
mushroom soup recipe from our favorite vegan maven, Marie
Oser:
Mushroom Miso Soup
from Soy of Cooking, John Wiley & Sons, Inc. ©Marie
Oser 1996
Flavorful, and dairy-free, this creamy soup has a
velvety smooth texture. Mellow white miso adds the goodness of soy
and unique flavor notes. Nutritional yeast contributes flavor and
texture as well as high quality protein and minerals, along with B
vitamins, particularly vitamin B-12. Look for mellow white miso and
nutritional yeast (vegetarian support formula) at health food stores
and some supermarkets.
8 Servings
1 1/2 tsp. olive
oil
1 1/2 cups chopped sweet onion, Maui onion
6 cloves
garlic, minced
1/2 cup chopped green bell pepper
8 ounces
cremini mushrooms, sliced
6 ounces portobello mushrooms,
diced
4 cups vegetable broth (beef flavored), hot
1 cup white
wine or additional vegetable broth
2 medium red skin potatoes,
par boiled, quartered and peeled
1 1/2 Tbsp. olive oil
3 Tbsp.
whole wheat flour
1 cup soymilk lite
1/3 cup mellow white miso
(or other light-colored miso)
1/3 cup nutritional yeast
1
rounded Tbsp. onion soup mix
Heat oil in a 5-quart saucepan,
add onions, garlic and bell pepper, saute 3 minutes. Add mushrooms,
cook 5 minutes, add wine, hot broth and reduce heat to low. Add
potatoes and simmer mixture 25 minutes. Heat oil in a small
saucepan, over medium high heat, 30 seconds. Add flour, stirring to
form a roux. Whisk in soymilk. Stir until sauce thickens. Set aside.
Scoop 2/3 of the veggies from the soup into a food processor; blend
until smooth. Add miso and blend again. Scrape mixture back into
soup, stirring until blended. Whisk in white sauce and mix
thoroughly. While stirring, over medium heat, add yeast along with
onion soup mix and heat just until soup comes to a boil. Remove from
heat and serve.
Nutrition Analysis per 1 1/2 cup
serving:
Protein: 7g
Carbohydrates: 23g
Fiber: 2g
Fat:
4g
Cholesterol: 0mg
Calcium: 20mg
Sodium:
290mg
Calories: 175 (Calories from protein: 16%, Calories from
carbohydrates 54%, Calories from fat: 18%)
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ALPINE STRAWBERRY MASK
Reprinted with
permission, Natural Beauty from the Garden, Henry Holt &
Company. ©Janice Cox 1999
In Europe, small red berries grow
wild in the alpine meadows where they thrive on the limestone soil.
These sweet berries came to be known as strawberries. A member of
the rose family, they are rich in salicylic acid, a common
ingredient in many commercial products for troubled skin. This fresh
strawberry mask deep cleans your skin and removes any surface
impurities. If you have blemishes, this is a good mask to try. It
leaves the skin smooth and tight. It is also soothing treatment for
sunburned skin.
˝ cup fresh strawberries, mashed
1
tablespoon plain yogurt or sour cream
Mix together both
ingredients to make a smooth paste. Spread over your face and neck
and let sit for 20 minutes. Rinse with warm water, followed by cool
water. Pat your skin dry. Refrigerate any leftover mask and use or
discard after one week.
Yield: 4 ounces
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