Welcome to the Smart Calorie Health Newsletter!

Well Hello again! It's been almost 6 months since my last newsletter. So much for my goal of a quarterly publication! Good thing I don't have a managing editor or else I might just be out of a job. I couldn't maintain my silence any longer with the "low carb" marketing blitz that's been sweeping the country. The most recent Smart Calorie survey has tried to gather our reader's feelings about low carb diets. If you haven't voted yet, feel free to cast your opinion to the left. Use the navigation menu to the left to move to the topics quickly.

If you have questions or topics that you would like to see in our newsletter, please let me know!

To Low Carb or Not?

Everyone has seen, heard, or read about the "low carb" diet revolution. Whether it be Atkins, Zone, Southbeach, Sugar Busters, or some variation on the theme, Americans have been flocking to this new type of eating. If you haven't voted, let us know your opinion in the left margin. When asked if they thought Low Carb was the way to go for weight loss success, here is how some of our surfers responded (as of July 15, 2004):

I actually try to maintain a rather objective viewpoint (believe it or not), but there are many who either endorse or condemn this type of eating rather strongly. However, when manufacturers jump on the band wagon with low carb beer, low carb candy (we used to call this diabetic candy), low carb ice cream, and even low carb bread, I think it's time to take a break, take a deep breath, and look back at the facts. To that purpose, read on....

The biochemistry surrounding a low carb diet seems logical in the broadest sense. Low carb experts point their fingers at high insulin levels as one of the culprits responsible for our inability to lose weight on "normal" carb diets. When we eat insulin is secreted from the pancreas to promote storage of the calories we have consumed. The body stores calories that we eat in two forms: complex carbohydrates and fats. Dietary carbohydrates are potent stimulators of insulin secretion, so the logic follows that by limiting dietary carbs, we limit the amount of insulin secreted, and therefore limit the amount of our calories processed for storage. In addition, high insulin levels also prevent the body from breaking down its own carbohydrate and fat stores, and therefore don't allow the body to use these saved up calories for energy. A double whammy!

There are certainly many lose weight on low carb diets, and success stories are plentiful. Indeed, it may be that low carb diets are the perfect solution for continued weight loss success. Here's some additional food for thought, both good and not so good:

Good

1. When you limit your carbs, you are actually paying attention to what you're putting in your mouth. Low carb diets, like other diets, help promote dietary awareness.
2. There are really no junk foods (desserts, french fries, cookies, cakes, snacks, etc.) that are low carb. That means you are not eating empty calorie foods. Isn't this what healthy eating is all about?
3. Most low carb diets become low calorie diets over time, which certainly makes it easier to lose and maintain your weight. In fact, I think the weight loss we see on low carb diets is a combination of low calories and low carbs.
4. There are many people that feel better with less carbs. They have more energy and less cravings, and therefore don't eat as much. They also feel satisfied for a longer period of time after eating.

Not So Good

1. If you are limiting the carbs in your diet, are you eating more fats? While some fat in the diet is necessary, when you eat large amounts of saturated fats you are at greater risk for heart attack and stroke (see the March 2003 Newsletter). While many low carb diets claim your blood cholesterol will go down, the norm I have seen in my practice is just the opposite: Cholesterol and LDL go up.
2. There is good evidence to suggest that higher fat diets also increase your risk of certain diseases like breast and colon cancer.
3. Your body, and especially organs like the brain, truly need and prefer carbs and sugars for energy.
4. Restricting carbs often eliminates a fair number of fruits and vegetables. Fruits and vegetables have a high nutritional value, and are usually low in calories. The idea that pepperoni and cheese is a better diet choice than a handful of baby carrots or an apple doesn't sit well with me.
5. Low carb diets are often very low in fiber, and many become constipated as a result.

What's the bottom line? Low carb may work for you, but don't fool yourself that it's just the lack of carbs that's responsible for your weight loss success. Whatever diet you choose, the goal is to continue it for the rest of your life. Having a variety of food from which to choose makes this far easier to manage. With many of the restrictions set upon low carb diets, there is still a "yo-yo" effect with many. We haven't even talked about the importance of daily exercise.....

The eating program that I would suggest is still the same: plenty of fresh fruits and vegetables, either cooked or raw, a modest portion of lean protein (fish, chicken, or lean beef), and modest portions of complex unprocessed carbohydrates (whole grains, rice, whole wheat pasta). A good rule for "modest" portion is the amount of food that can fit in the palm of your hand. You can call it my "modified" low carb diet.      Back to the top.

Your Weight Loss Questions

Jack asks how to eat healthy for a family-of-five.

I have a question regarding dieting and weight loss. I am a 39-year-old male and a father of three children. I am not completely sedentary, though obviously not active enough. The real culprit, I believe, is my sit-down-eight-hours-a-day desk job. My real question is regarding food. I would like to eat healthier, I'm just not sure how to do it on a family-of-five budget. I have read much about diets, but it's just not feasible or realistic for me to have to worry about purchasing and preparing separate meals for my family and myself. I am interested in healthy "everyday" foods. I cannot purchase foods that my entire family will not eat, or foods that are "exotic" and/or over-priced.

Answer:

I can empathize with you, having three kids myself. I would argue against separate "diets" and food for you and your family. It is too labor intensive. Plus, you also want your family to eat healthy as well. In my opinion, eating healthy doesn't take a lot of money, but may take some determination and planning.

From a meal standpoint, I'd suggest the following:

1. Fill half your plate with fresh fruit and vegetables, a quarter with lean protein, and a quarter with complex carbs (pasta, whole grains, wild rice).
2. Skip dessert, unless its another piece of fruit.
3. Watch the processed foods, as they contain a lot of fat, calories, and salt.
4. Shop for the food once a week, and not impulsivley, this will cut down on the amount of "junk" food that you may be prone to buy. If you plan your meals for the week, and buy food only for the meals, not only will you eat better/healthier, you'll likely save some money as well.

You must do the planning and the work to prepare the meals at home. It's ok to have a treat once and a while, for both you and the kids. In our house, every other Friday night we have family "movie and pizza" night. Just be conscious of the number of slices you eat.

Finally, use any opportunity to increase your activity. Park farther away from work so you have to walk. Talk the stairs instead of the elevator. Go for a walk with the kids after dinner instead of eating dessert. Any activity burns calories, and doesn't have to be a "formal" exercise.   Back to the top.

This Month's Recipe

Low Fat Grilling -- Chicken Kabobs

A personal family favorite during the summer. Not only simple to prepare, but reasonably quick to cook. Don't overlook low fat salad dressings for a great way to add a flavorful and low calorie marinade, not only to the chicken, but the vegetables as well. Couple this with an ear of corn or a small side salad, and you've got a colorful, healthy and low calorie dinner.

Ingredients

2  chicken breasts, cut into 1½-inch cubes. (about 1 pound)
Red Peppers, yellow squash, zucchini, and onions cut into slices or cubes.

Preparation

Marinate the chicken cubes in low fat rasberry vinaigrette dressing for a few hours in the refrigerator. Next, using either bamboo or metal skewers, alternate placing a cube of chicken, onion, squash, and pepper until the skewer is filled. I usually try and put 4 cubes of chick on each skewer, or the equivalent of half a breast.  (You'll probably have additional vegetables left over, and we simply add those alone to a skewer for roasting.)  Cook until the chick is done, about 4-5 minutes a side.  Makes four skewers (per skewer: Calories 126, Protein 16.2 g, Total Fat 1.1 g, Carbohydrate 13 g, Sodium 44 mg).
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Site News

Smart Calorie has hit the press! Much to my surprise and delight, the site has been written up in some far reaching publications. Smart Calorie has found its way to Diabetes Health (June 2004 issue) and Crafts 'n Things (June 2004 issue). Look for a brief write up on Smart Calorie and My Deluxe Calorie Diary in Diabetes Forcast this coming September. I'll be adding a press page to the website soon. You just never know where we'll pop up!

Author Patricia Carroll, RN, RRT, has also included Smart Calorie in her new book What Nurses Know and Doctors Don't Have Time to Tell You. Pat's book contains practical home medical advice for consumers, and inside look on medical care, and is a "must have" for every household. And that's coming from a doctor!

Don't forget to sign up for the Smart Calorie Health and Nutrition Support Forum. You can ask general weight loss and diet questions to a community with similar goals and philosophies. Though a public forum, there is also a method to send private messages to individuals as well. Access the public discussion boards and sign up for free. The more who join, the better the discussions!

If you have found My Deluxe Calorie Diary, My Recipe Diary, or the Body Fat Calculator helpful, consider donating here. Any donations in excess of the normal annual maintenance fees for the website are donated to the American Diabetes Association.

In next quarter's newsletter I'll be talking about portion control. Until then...

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If you have comments about this month's newsletter, feel free to e-mail me. If you know someone who would enjoy this newsletter, feel free to forward a copy to them! They can also sign up for their own copy here.

©2004 TMM Medical Consultants