You can all see that there is no easy answer. But we do need to start somewhere. Our kids are getting fatter. We need to help them. We need to help ourselves. I have always believed in education-bring back the Home Economics courses and retool them for today’s e-generation. Teach cooking, dieting, and food safety to our kids and continue reinforcing this knowledge until they reach college. This will help. Provide alternative forms of exercise for our kids-like yoga, tai chi, dance, boxing and fencing. This will allow kids the option of individual performance sports as well as team sports. Let’s encourage our kids to exercise and find the particular sport they like.  This will help them maintain exercise and fitness as they grow into adults. Research shows us that most of our kids now drop exercise as they mature into their teen years.

My friends, obesity is a major problem and we need major solutions to fight it. Let me hear your thoughts-write to me at talk@nerdel.com.

10. Eat more fruits and veggies for every meal-yes, this is super important. Besides being a recommendation by the USDA and the current Dietary Guidelines for Americans, fruits and veggies have lots of vitamins, antioxidants, nutrients and fiber with very little fat and sugar. Remember to “make half of your plate fruits and veggies.”

9. Exercise for at least 60 minutes a day. Okay, I know you are saying to yourself, “unrealistic,” but this is really important, not only for kids but for adults too. Exercise provides many healthy benefits including weight control and it has been firmly established that those adults that exercise on a regular basis are a healthier group of adults and can maintain their good health as they age. For kids, they too need 60 minutes a day-including recess and other physical activity. For some adults, 90 minutes is needed. Walking is included and remember the 10,000 steps a day theory-that will equal approximately 5 miles-so get yourself a pedometer and get going!

8. Drink lots of water and forget the sugar and salt loaded, supplement loaded energy drinks. Many of the energy drinks that are available today are meant for use by athletes that are involved with vigorous training. If you fit into that category, then maybe you can benefit from a supplement loaded fluid replacement. For everyone else, the supplements, salt and sugar are too much. Water and natural fruits are a much better choice. And please never mix energy/supplement drinks with alcohol under any circumstance. Bad idea!

7.  Use 2% milk and low fat dairy products. The whole milk products have too much fat. The skim milk products basically only have sugar and water. So choose the 2% varieties. Milk provides calcium and is important in children’s growth. Don’t forget the yogurt and cheese products as well-keep them all low fat.

6. Choose more whole grains. Whole grains provide the vitamins, fiber and proteins that are removed from the refined products. Try whole grain pizza crust, whole grain pastas, rice and breads-they are really delicious!

5.  Get a flu shot. The seasonal flu is already presenting itself and peak season will be between February and April. The recommendations for vaccination now cover virtually everyone (from age 6 months of age up)-and there are both a nasal spray and injections available everywhere that will cover the three most common influenza viruses: influenza B, influenza A (H1N1) and influenza A (H3N2). Contact your medical provider as soon as possible.

4. Try adding more olive oil and fish to your diet. Olive oils and fish are made up of unsaturated fatty acids (Monounsaturated or MUFA and Polyunsaturated or PUFA) and these MUFA’s and PUFA’s may help lower the risk of heart disease, may help lower your cholesterol, may help control your blood sugar (which is a good benefit if you have diabetes), have a beneficial effect on ulcers and stomach conditions, can reduce blood pressure, may help in asthma and arthritis, may even prevent colon cancer, may slow the aging process and moisturize the skin. Lots of benefits that saturated fats like butter and red meats can’t match!!

3.   Wash your hands frequently. Howard Hughes really wasn’t so crazy after all. Yes he was an extreme Germ-a-phobe, but as we all know, viruses and germs are transmitted so easily. Some viruses and bacteria can remain on a surface for up to two weeks. One study found that our cell phones have a high rate of fecal material on them. What? Yes, that’s correct. Think twice before you put someone else’s cell phone up to your ear (disgusting!).  Washing your hands after touching door knobs, restaurant menus, and most strange surfaces can cut down on your germ exposure. And parents make sure your children are frequent hand washers too-think of all the surfaces they touch–yes OMG.

2. Go and get a check up by your health care provider, NOW! What are you waiting for? It’s important for everyone to get an annual physical exam. Kids and adults both need exams yearly. Medical exams are necessary to check your blood pressure-which can be a silent killer. Many people are walking around right now, this very moment with high blood pressure and if left elevated and unchecked can result in a major heart problem-heart attack and or a stroke. Blood pressure can be treated successfully and will be life saving! Men over the age of 40 need a special blood test to check the prostate gland called a PSA. Women, starting at age 40 (according to the American Cancer Society) need a breast exam called a mammogram, and both men and women after the age of 50 need a check of their colon called a colonoscopy. The annual exam will also check your cholesterol-which is a measure of your blood fats. This can tell the doctor if you are accumulating too much blood fat-which is also a risk of causing a heart problem. Bottom line-go and get a checkup-your family will be proud of you and it could save your life!

1. There is a tie for the number one spot: A. Don’t forget to laugh, B. get a pet, and C. don’t watch too much violence on the TV or the internet! Okay, we all know that laughter is good medicine. Many studies have shown that laughter helps relaxation, increases endorphins (the body’s natural feel-good chemical), improves and strengthens the immune system, increases your energy levels, decreases stress effects on the body and may even lessen a pain issue. Laughing also may be protective of your heart. Having a pet can also aid in relaxation and stress relief. It also builds confidence and responsibility and lessens fears for children. Caring for the daily and general needs of an animal/pet is an incredible experience for kids and allows them to understand the feeling of having a life to take care of other than their own. As for violence on television and the internet, the amounts are increasing. Video game sales of violent software have skyrocketed into the mega-billions. Is it any wonder why our kids are not sleeping well, why there is more teen depression and violent behaviors? In 1977, attorney Ellis Rubin used a television defense- for his 15 year old client accused of murder of an 83 year old female neighbor-suggesting that his client couldn’t tell the difference between fantasy and reality due to an obsession with watching a popular TV crime show called Kojak. Everyone thought that defense to be strange and unrealistic. Now, it’s probably more relevant than ever. Violence is becoming a natural part of our techno-world. But it doesn’t have to be! Don’t make it a part of yours or your child’s.

Now these are just some of my ideas. I put them in a decreasing order just for fun but they are all important and could all be number one. I would like to know some of your healthy tips. Please send them to me at talk@nerdel.com. I will publish the most interesting, effective and unique tips in an upcoming column.  As my predecessor used to say, stay fit and healthy the Nerdel way-have a wonderful Nerdel New Year!

Professional basketball player Jeff Green of the Boston Celtics went in to have his annual physical and came out with unexpected news: he has an aortic aneurysm and will need to have surgery. Green, 25, will undergo surgery at the Cleveland Clinic and will miss the entire 2011-2012 abbreviated NBA basket ball season.

What is an aortic aneurysm anyway? The aorta is the largest blood vessel in the body and sometimes due to various medical  conditions and risk factors (e.g. high blood pressure, smoking, high cholesterol, male gender, emphysema, genetic factors and obesity), it becomes very large and dilated and can balloon outward which is called an aneurysm. This ballooning has a high risk of bursting or rupturing, which is usually catastrophic and most of the time lethal. The key is to catch it early!!

What are the symptoms of an aortic aneurysm? In most cases, the aneurysms develop slowly over a long time and can be painless while growing to a large size.  As the blood vessel grows and expands, sometimes it can grow rapidly and start to tear. When it tears, the symptoms may be the following: pain in the abdomen or back, pain that radiates into the groin, buttocks and legs, nausea, vomiting, rapid heart rate, clammy skin and finally shock.

What are the physical signs of an aortic aneurysm?  A lump in the abdominal area or feeling a pulsation in the abdomen are two of the more common signs.

How can I find out if I have an aortic aneurysm? Testing is very simple, non-invasive, painless and can be performed in a physician’s office. The easiest test to have is called an ultrasound of the aorta. This is an examination of the aorta using sound waves. The test can measure the size, shape and location of the enlarged aorta. Another common test is called a CT (CAT Scan) scan of the abdomen, and uses an x-ray method to obtain cross sectional pictures of the abdomen area-also measuring the size, location and extent of the dilatation.

What is the treatment? Well, if an aneurysm is detected, preventively, a measurement will be made and an assessment will also made as to whether it is stable or enlarging (patient has symptoms).  Aneurysms larger than 2 inches (5.5 cm) and those expanding quickly will require immediate surgery. Those less than 2 inches will be followed closely with frequent examinations. Several surgical methods are available including open surgical repair and using an endovascular stent.  Acute rupture of an aneurysm is lethal more than 80% of the time.

Lesson: If you have any of the risk factors or conditions mentioned above, please discuss having a preventive-screening examination of the aorta (ultrasound of the aorta) with your health care provider as soon as possible. This test, which can take only ten minutes to perform,  can be life saving!! Catching an aneurysm early is the key to managing this condition. Jeff Green is a very lucky man and should have a full recovery and may be able to rejoin his Boston Celtics team for the 2012-2013 NBA season. For more information , please visit the U.S. National Library of Medicine.

We are all guilty of eating when we are not really hungry. Some call it stress, while others say they just need to have something to keep them busy. Others say they don’t know why they are eating-they just eat and eat and eat. Is it due to the TV commercial for that juicy burger or oven hot pizza? How about just sitting and watching television. Have you worn out the path to the kitchen?Whatever the reason is, it’s not hunger that is stimulating this “extra” eating. And this “extra” eating  piles on the calories, lots of them! In between snacks and non hunger related snacking made up of carbs and fats are responsible for a large amount of the overweight and obesity we are seeing. So how do we change this persistent habit? A new study by a group of researchers at the University of Minnesota led by Kerri Boutelle, Ph.D. and published in the Journal of Consulting and Clinical Psychology, demonstrates that by improving the responses to the clues of truly being hungry and decreasing the responses to non hunger related eating, children can be trained to respond better to hunger and less to other stimuli (e.g. television commercials focusing on food). Boutelle and her group were also able to train children to understand body clues better and to respond better to being satiated from a meal and not to overeat. Lesson: This study shows that hunger, satiety, overeating and non hunger related eating, are all behaviors that can be targeted for training and teaching. We can help our children to be better in touch with their feelings and to better understand when they are reacting to a non hunger stimulus. Here is an idea-shouldn’t we be able to select the commercials that will play during the programming that our children are watching ? TV commercial selection-the next frontier!

ARE YOU BEING TOLD BY YOUR DOCTOR THAT YOUR CHILD IS OVERWEIGHT? MOST STATISTICS SAY NO!

Researchers from the University of North Carolina at Chapel Hill, led by Eliana M. Perrin, M.D., MPH, reviewed National Health and Nutrition Examination Survey (NHANES) data, collected on almost five thousand kids ages 2 to 15, with an elevated BMI, and found that only 22 percent of parents reported that they were told that their child was “overweight.” Only 58 percent of parents of children classified as “obese” by BMI criteria, were informed by health care providers that their children were obese. Lesson: As a parent, get involved in the health check up of your child. Ask about his or her weight. Ask whether the weight is normal, over or under established guidelines. Find out what the recommendations are depending on the status. Get connected! Don’t wait for the information to get to you-or not get to you!

NUTRITION LABELING MOVING TO THE FRONT OF THE PACKAGE (FOP)!

A new front of the package (FOP) nutrition labeling system will soon start showing up on our foods. Beginning with the Nutrition Labeling and Education Act of 1990, food companies were required to disclose nutrition information (servings per container, total calories, sodium, cholesterol, carbohydrates, proteins, sugar, etc. ) on the back of the package. Jumping to 2011-the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA), have determined that they can make a bigger impact with FOP nutrition labeling, not only to detail the elements inside the food, but also to  “increase   the proportion of consumers who readily notice, understand and use the available information to make more nutritious choices for themselves and their families, and thereby prevent or reduce obesity and other diet related chronic disease.” A sneak peak at the components to be on the FOP label include the following: calories, saturated fats, trans fats, sodium and added sugars.  In addition, a symbol system designed to help consumers “distinguish between products of greater or lesser nutritional quality” will also be present. Lesson: FOP nutrition labeling will be here soon! It will be a welcome evolution to the original nutrition labeling system and hopefully will be easier for everyone to understand. It will also be a new push by the FDA/USDA to empower all of us with the information to make healthier choices for us and our children!

Dr. Susanne Rautiainen and her research group from the Karolinska Institute in Sweden, reported in the journal: Stroke, that after collecting data on the dietary habits of women, they found that those women who consumed the highest amount of antioxidant containing foods (foods that have elevated levels of vitamins C, E, carotenoids, flavonoids and phytochemicals-fruits and veggies and grains) had a lower risk of stroke.  Lesson-Make half your plate fruits and veggies-especially if you are a woman!!!

VIOLENT VIDEO GAMES AND EFFECT ON BRAIN FUNCTIONING

Researchers at the Indiana University School of Medicine presented data recently showing that in a test group of young men, ages 18 to 29, that were told to play a violent video game for ten hours, MRI studies and cognitive testing performed afterwards revealed changes in brain function, and cognitive behavior. These changes did revert back almost to baseline, after a week of not playing the games. Lesson: parents, be careful with what video games your children are playing in your home and at the homes of friends. There is an abundance of violent and incredibly popular video games coming out daily, for all of the techno-game boxes and these games seem to obtain viewing access in many homes with young children. Be aware,  stay informed and stay connected !

HIGH BLOOD PRESSURE GOES UNTREATED IN MANY TEENS

Research from Esther Y. Yoon, M.D. MPH and her colleagues at the University of Michigan published in the journal: Pediatrics and reported in the online medical news journal Medpage Today, indicates that many teenagers that have elevated blood pressure, and who are considered “hypertensive” by guidelines,  do not receive medication for it. Lesson: if you are a parent of a child that has elevated blood pressure, keep track and make a diary of the pressure readings at home (at various times of the day) and follow up with your pediatrician, primary care physician and or specialist. Monitor the sodium (salt) intake in your child’s diet by looking at all foods, snacks and beverages (e.g. energy/supplement loaded drinks). And monitor your child’s weight and calorie intake.

WHY YOU NEED TO TAKE THE FLU VACCINE?

According to the Centers for Disease Control and Prevention (CDC), everyone ages 6 months and older should receive an influenza vaccination on a yearly basis. The vaccines are meant as protection from the three most common influenza viruses of the year you may have exposure to:  this includes influenza A (H1N1), influenza B, and influenza A (H3N2), and can make your illness milder if you get sick from a different influenza virus. If you received a flu vaccination last year, your bodies immunity may have declined over the year so it is recommended that you receive a fresh vaccination to raise the level of immunity to the new set of viruses that have the highest risk of exposure. By 2 weeks after receiving a vaccination, the body develops antibodies to protect against the viruses in the vaccine. Those antibodies help protect us from influenza viruses if we come in contact with them later. Even though everyone after the age of 6 months of age is recommended to receive the influenza vaccination, the following groups of people are at high risk for developing flu-related complications and definitely need the vaccination:

1.  Pregnant women
2. Children younger than 5, but especially children younger than 2 years old
3. People 50 years of age and older
4. People of any age with certain chronic medical conditions
5. People who live in nursing homes and other long-term care facilities
6. People who live with or care for those at high risk for complications from flu, including:
   • Health care workers
   • Household contacts of persons at high risk for complications from the flu
   • Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)

Lesson: Discuss the influenza vaccination with your health care provider as soon as possible. The CDC recommends that people get the vaccination as soon as it is available, especially the high risk groups. IT IS AVAILABLE NOW!!! For more information, please visit the CDC influenza vaccination information site at www.cdc.gov/flu.

So why is this diet so good for us? Let’s examine it a bit more closely. The Mediterranean diet, took its name from the foods and diet that was being followed by the residents of Southern Italy, mainland Greece and the island of Crete in the 1960’s. This plant based diet is composed of lots of olive oil/olives, fresh fruits, veggies, whole grains (cereals and breads), beans, dairy in the form of yogurts and cheese, tree nuts, but no BUTTER. Also there is a moderate consumption of fish and poultry, low to moderate consumption of eggs and a low consumption of red meat. Moderate alcohol intake, optional to the diet, is an additional beverage added to meals. Regular outdoor activities and exercise is also a vital component of the healthy lifestyle.

So why should I follow the Mediterranean diet? How does it help me?

Well, in review of many studies on the Mediterranean diet, here is a partial list of the benefits:

1. Decreased mortality from all causes
2. Reduced risk of heart disease
3. Reduced risk of cancer
4. Reduced risk of diabetes
5. Reduced risk of obesity
6. Reduces risk of developing lung disease
7. Reduced risk of developing Alzheimer’s disease (mild cognitive impairment)
8. Reduce risk of developing inflammation
9. Reduce risk of developing Parkinson’s
10. Reduction in episodes of sleep apnea (see above OSAS)
11. Positive effect on lipid levels (levels of fat in your blood stream)
12. Positive effect on control of glucose (sugar) in your body
13. Positive effect on blood pressure

Isn’t that enough? The Mediterranean diet is a lower saturated fat nutritional plan and the fats are mostly monounsaturated. Research studies have indicated many heart  and health benefits from the consumption of plant based foods.

So there it is my friends, part one of why you should consider switching to the Mediterranean diet plan. There are no other diets that have the plethora of health benefits! Opa!

Links:

1. European Lung Foundation (2011, November 2). Mediterranean diet and exercise can reduce sleep apnea symptoms. ScienceDaily. Retrieved November 29, 2011, from http://www.sciencedaily.com­ /releases/2011/11/111102093043.htm

So, tell me again why we have to say thank you?

Yes, these conditions and times are stretching our altruistic abilities. And yet, the poor, impoverished and hungry need us now more than ever. Maybe it’s just my line of reasoning, but shouldn’t we as residents and citizens of this planet, look at the famine stricken populations and deal with them now-how about the catchy phrase:  ”lets feed them” ? Should there really be a hunger problem in the world? No. Should kids (16 million kids live in food insecure house-holds in the USA according to the USDA) go hungry each and every day? No. “Let’s feed them” should ring out from every corner of the earth. We have the capacity as a global population to feed the world. So why don’t we?

So many problems are facing the world. People in many countries are in a state of unrest. People are in need, people who are hungry, kids who are hungry, kids and families who are homeless. That’s why when you are in a house, with family around you, eating your Thanksgiving Day meals, we all need to take a moment and realize how very lucky we are. How fortunate to have our fill of food and how secure we are in our homes, for there are millions of adults and kids who are far less fortunate.

When you think about hunger and homeless as words, and then place these words with the faces, you may want to think twice about where the priorities of our world should be. That’s what giving thanks should be about!

Links to visit:

1. Feeding America: www.feedingamerica.org
2. Share Our Strength: www.strength.org

Make Half of Your Plate Fruits and Veggies

1. It’s okay to enjoy your meals but eat less
2. Avoid overeating and sized portions
3. Make half your plate fruits and veggies
4. Switch to fat-free or low fat (1%) dairy products
5. Follow a lower sodium diet
6. Drink water in place of sugary beverages
7. Cut back on solid fats (e.g. trans fats, saturated fats), refined grains and added sugars
8. Eat more whole grains
9. Add more veggies to each and every meal 

The Nerdel Company, a multi media company that wants to empower kids all over the world with the knowledge and information to make healthier nutritional choices and improve their physical fitness, has produced a new PSA (Public Service Announcement) that encourages kids to eat more fruits and veggies and to grow them in their own garden. The short video, titled Nerdel Loves Fruits & Veggies: From My Garden To MyPlate,  features the amazing puppets of The Nerdel Company: Nerdel, Chef Mangel (pronounced Mahn-jel) and the Zeppets. You can see this entertaining and educational video at www.nerdel.com, at the top right corner.

The Nerdel Company has also been a supporter of the President’s Challenge (fitness.gov) to encourage all Americans to improve their physical fitness.

“Fighting junk and bad nutrition,” is their mission!!

Presented at the American Heart Association meetings in Orlando, Florida this week, researcher Christina Shay, Ph.D., M.A., Assistant Professor  at the University of Oklahoma Health Sciences Center, and her group, reported that women who drink two or more sugar-sweetened drinks (e.g. soda, sweet tea, flavored waters, etc.) a day, will have a super high level of the blood fat-triglycerides, more belly fat and abdominal obesity,  and are at an increased risk of developing heart disease and diabetes, even if they didn’t gain weight! What do you do: my opinion is-women and everyone need to cut way back on any sugary beverage or foods they are consuming. Here is scientific evidence that all of those sugary sodas and coffees may be “stress relieving”, but are really hazardous to your health!

Have You Checked Your Child’s Cholesterol Level?

New screening guidelines issued by the American Academy of Pediatrics indicate that all children ages 9 to 11 and 17 to 21 should be screened for cholesterol. Previous guidelines only recommended obtaining a cholesterol level in children that have a strong family history of heart disease or a cholesterol abnormality.  These new guidelines stem from that fact that researchers have determined that the atherosclerotic process begins very early in life, even at the age of 9. If cholesterol levels are found to be elevated at this early age, first line dietary management is often effective and change of lifestyle can be life saving!

Eating Nuts Every Day Helps Control Diabetes and Cholesterol Levels

Research by Dr. David Jenkins, of the University of Toronto Department of Nutritional Sciences published in the journal Diabetes Care, indicates that consuming at least two ounces of nuts (mixed, unsalted, raw or dry roasted: almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias) daily, can help control the blood sugar and cholesterol levels. Nuts can be used, according to Dr. Jenkins as an effective replacement for carbohydrates and in most cases can be consumed without a weight gain. What are the benefits of eating nuts?

1. Contain healthy plant fats ( mostly monounsaturated)
2. Sources of protein-Arginine which may help prevent clotting
3. Are Cholesterol free
4. Contain potassium, magnesium, fiber, copper, folic acid and phytochemicals
5. Contain little carbohydrate-and don’t add to blood sugar peaking
6. Help control obesity, diabetes, cholesterol
7. Give a sense of feeling full-which may limit over eating
8. May be associated with a LOWER risk of heart disease

Bottom line: Nuts are a fantastic food source. Stay away if you are allergic and have reasons not to eat nuts. Be careful not to over load on nuts as they are a source of calories and eating anything to excess can result in weight gain.

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
• Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.
• Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

• The USDA and MyPlate currently advise all people to make half of their plate fruits and veggies.

Here is something we all know: more than 66 percent of all adults are overweight or obese. As we gain weight, we increase our risks of getting heart disease and diabetes. As we gain weight, our internal fat levels go up too-yes that means our cholesterol levels. Many researchers have found that increasing the fiber in our diets is inversely related to weight gain. Simply said, the more fiber we eat, the less weight we gain. Fiber adds to the food weight without increasing total calorie intake. Most teens are eating only around 12-13 grams of fiber a day, far less than the 25-30 grams recommended.

So my parents and friends, what should you do? Get your teenagers to start eating more of a plant based diet. Yes, that means more fruits and veggies. Plant based diets are good for all of us-and maybe if we all try, we can help our kids substitute fruits and veggies for their sugar based cravings. Every little bit helps.