Does Alli Hurt Your Liver?
Unfortunately, there is no such thing as a magic weight loss pill, and those who have turned to the popular weight loss drug Alli (a.k.a. Orlistat) are starting to learn the hard way. Besides causing extreme discomfort (even the pill’s instructions tell you to stick close to the bathroom after eating), the pill is now under investigation by the FDA on whether it may cause liver failure. Until there is clearer evidence, the FDA advises anyone users who experience stomach pain, nausea, vomiting, light-colored stool, itching or loss of appetite to consult their doctor before continuing to use the product. Folks can report their symptoms by calling (800) FDA-1088 or filing an online report.

Finally Some Sugar Guidelines!
For years there have never been clear guidelines on how much added sugar (this excludes naturally occurring sugar in fruits and dairy) we should getting everyday. By now, most of us know we shouldn’t be overloading on sugar, but studies reveal that the average person guzzles down about 22 teaspoons daily. That’s about as much as is in two cans of soda or a candy bar. You might think: “A candy bar? That’s it?” Well, this past week the American Heart Association released their daily recommendations — 6 teaspoons for women and 9 teaspoons for men maximum a day. So at 22 teaspoons daily (and many teens are at 34!), we get almost four times more than the recommendation.

Harmful Supplements: Know the Facts
We spend millions of dollars every year on vitamins, herbs and various supplements. Make sure you know the facts before taking them — especially if you’re using large doses on a regular basis. Many of my clients take vitamins or other supplements because a friend suggests it, and many don’t tell me about it until I ask several times. I’ve discovered clients with heart problems unknowingly taking supplements that speed up their heart rate! If you’re taking supplements, whether they’re vitamins or herbs, let your medical practitioner and registered dietitian know. This helpful CNN article reviews several common supplements that can cause harm if taken the wrong way, including fish oils, St. John’s Wort and Kava. Do your research!

The First State To Mandate Menu Labeling
I love visiting my cousin in California. When we go out to eat, I find that the menu options always seem healthier, even at the outdoor mall. So it’s to no surprise that California became the first state to require food labels on chain restaurant menus. Most chain places post their nutrition info online, but if you haven’t looked into it, you might be in for a shocker. Some dishes might contain upwards of 2,000 calories! Perhaps now that they’re required to post the details, restaurants might drop menu items that are ridiculously high in calories or modify portion sizes and ingredients. Would you like to see your state mandating menu labeling?

Are You A “Locavore”?
Dana is a great example of a “locavore” because she, like many others, tries to eat food grown as close to home as possible. I’m working more towards it myself by going to my farmers’ market weekly, and I just learned to preserve local produce. But some of the folks interviewed in this article get about 60% of their food locally. Even if you can’t go all out, learning where your foods comes from, teaching your children and even trying to grow a box of herbs are steps in the right direction.

A New Breed of Veggies
Farming and food manufacturing giants, Monsanto Company and Dole Fresh Vegetables, Inc. have joined forces to start breeding enhanced versions of broccoli, cauliflower, lettuce and spinach. Note that they don’t plan to genetically engineer these plants (learn more about GMO foods here). Instead, researchers will target plants that have desirable characteristics — good taste or texture — and keep breeding them until the “perfect” veggie is produced. Some food-safety experts are skeptical and claim that Mother Nature’s fresh fruits and veggies are already (or should already be) highly nutritious, so why do we need to tweak them more? What’s your take on these super veggies?

Your Favorite Chef’s Healthy Secrets, Revealed
In this fun article, some big name chefs reveal their favorite healthy eating tips, including Robin Miller, the host of “Quick Fix Meals” on Food Network. There are even some ideas on getting a quick, healthy meal on the table for the entire family. Mollie Katzen, a best-selling author and chef, also had an interesting theory: Follow an “80-20 Rule.” Eat wholesome, healthy, well-balanced meals 80% of the time and allow yourself to enjoy less-healthier favorites the other 20%.

Weight-Loss Camps for Teens
Over the past few years, I’ve come across job postings from teen weight-loss camps looking for registered dietitians. These getaways are definitely a growing trend across the U.S. — especially now that our children get more and more caught up in the obesity epidemic. Camps like the ones from Wellspring promote themselves as the “new” summer vacation for kids. They’re not looking to be a quick-fix either; most places follow a scientific approach to dieting and exercise and bring in educated pros, who can help teach campers good habits to adopt for a long-term, healthier lifestyles. (P.S.: That’s some Wellspring campers on a shopping excursion above.)

Less Americans Walk or Bike To Work
When I was a little girl, my grandparents both walked to their jobs. A new study looking at health and commuting habits found that only 17% of Americans walk or bike to work regularly. Not surprisingly, those who do walk to work are considered to be more physically fit. Of course, in this day of sprawling suburbs, it’s not always easy to walk to a job that’s 15 miles away or you may find it unsafe to bike the distance (no set bike paths, narrow streets or harrowing highways). I must admit that I’m one of these 83% who drive to work. What category are you in? Would you ever consider switching?

Michelles Obama’s Garden Sparks New Food Trend
The First Lady is making growing and eating healthy food the cool thing to do (not that the idea is new to us here, right?!). Even on a recent trip to Moscow, the Russians were more interested in hearing about the White House garden than Michelle’s wardrobe! The initiative’s focus has been to bring children to the garden to participate in farm-to-plate events. Although the garden’s only a small step for food reform, talk is that it’ll lead to healthier school lunch programs and a greater availability of fresh fruits and veggies for all.

Sneaky “Trans Fat-Free” Labels
I’ve explained this concept to many confused clients, just because a food label claims 0 grams of trans fat, that doesn’t necessarily mean the food is entirely free of it. Sounds nutty, but this is the time to remember your elementary school rounding rules. Food labeling laws state that if a food has less than 0.5 grams of trans fat per serving, the label can say “trans-fat free.” Your best bet is to read the ingredient list for the words “partially hydrogenated” (a.k.a. trans fat).

Tea Drinkers Beware
If you’re a tea lover like me, you may want to read up on the findings from this new study. Although rich in antioxidants and lower in caffeine than coffee, tea contains compounds that block your body from absorbing iron — definitely not good news since iron is the most common nutrient deficiency in the U.S. No need to ditch tea altogether, but it’s probably best to stick to 1 to 2 cups a day max.

Another Chain Goes Eco-Friendly
You won’t hear me complain when major food corporations become more eco-friendly (in May we told you about McDonald’s steps towards using cage-free eggs). Now, Starbucks plans to make establishment’s more energy efficient and to prioritize recycling. No word on whether these greener practices will reduce their coffee prices. Would this make you more likely to shell out $4 for a cup of Joe?

Top Recalls of the Week
This week there is possible E.Coli in beef and salmonella in Dunkin Donut’s Dunkaccino and hot chocolate drinks. A Colorado meat company recalled 380,000 pounds of steak and roasts — don’t forget to check your freezer for the possibly tainted products. As for Dunkin’ Donuts, they stopped selling two of their popular drinks after a supplier’s equipment tested positive for salmonella. And maybe it’s a little off-color, but I read one of the funniest headlines about this story while researching: “America Gets the Runs on Dunkin.” Ha!

Help for Beginner Home Cooks
The Canned Food Alliance recently launched Mealtime.org, a site aimed at helping us prep dinner faster and easier so we have more time to spend with loved ones at the table. The site gives step-by-step guidelines on how to makeover your kitchen — from perking up the pantry to increasing counter space to smart shopping.

Make Your Own Baby Food & Save
I loved making baby food for each of my three kids; they all couldn’t get enough of my veal stew (pureed, of course). These moms in Pennsylvania have figured out the secret — that creating your own baby food is cheaper, more nutritious and gives the child more meal options than the jarred stuff. Have you ever made your own?

Teenage Weight Loss Surgery for Kids?
Where I live, children under 16 aren’t allowed to seek weight loss surgery, but that doesn’t stop moms from coming to my office with young teenagers close to 400 pounds and demanding bariatric surgery. I’m not a fan of promoting children’s weight loss surgery. It seems that some parents just throw their hands up in defeat (”it’s too tough!”) without ever trying to teach their kids traditional healthy eating and exercise techniques. Do you feel that teens should be getting weight loss surgery?

Many people find ways to lose the weight, but then what? Keeping the weight off may be more difficult than losing it.

When Oprah admitted that she was tipping the scales at over 200 pounds last month, many were shocked. Only a few years ago, she was revealing her perfectly shaped abs on the cover of her magazine.

But if you look at the stats, it’s not that surprising. Ninety-five percent of people who lose weight regain it within one year. Besides the fame, fortune and having her own TV show, Oprah really isn’t much different than most people who struggle with their weight. Of course, that doesn’t mean you should just give up.

Admitting that you regained weight is the first big step. As it is the start of a new year, it’s a great time to get back on track. The National Weight Registry follows dieters eating patterns and found that those who kept off the weight followed a diet that was low in fat and calories and were highly active. They also found that 78% ate breakfast everyday, 62% watched less than 10 hours of television per week and 90% exercised an average of one hour per day. Stay motivated by involving friends and family.

We understand the struggle and want to help. Check back with us for nutrition tips and our approved healthy recipes, and let us know your goals and progress.

Figuring calorie needs
Knowing how many calories you need is useful for losing weight. Used together with a food tracker, you can figure out where you can cut back to meet your goals.

• The Daily Plate
• The Mayo Clinic
• Nutrition Data

Calculating BMI
Body Mass Index (BMI) measures your body fatness based on your height and weight. It is used as a guideline to check if you are at risk for various types of health conditions.

• National Heart, Lung and Blood Institute (NHLBI)
• Nutrition Data
• American Heart Association
• The Mayo Clinic

Tracking your meals
Food trackers are online logs where you input everything you consume throughout the day, even beverages. Although it’s time consuming, it can reveal a lot about your eating patterns and help you keep notes all in one place.

• FitDay
• My Pyramid
• Nutrition Data

Adding up your water
Not sure you drink enough water every day? This tracker can help keep you on target.

• The Daily Plate

Keeping a journal
Eating in response to your moods can sabotage even the healthiest eater. Keeping tabs on how you feel gives you a new perspective on what and when you eat. It can also serve as a quick food diary if you don’t want to calorie-check each food item (like in a food tracker).

• FitDay
• Diet.com

Finding support may be easier than you think, you just have to look in the right places. Here are some of our favorite places to try:

• Your neighborhood: Check for support groups at local hospitals, community centers and churches
• The gym: Fitness centers often have support groups or a message board with postings from others that want to buddy up
• At work: A co-worker (or two) can be great help — you can keep each other in check during lunch and snack breaks
• Weight loss centers: A support group that is part of a healthy diet program is usually included in your membership, so take advantage of it!
• Competition: Enroll in a competitive sporting event — it may be the edge you need to stay motivated and keep you active

Not sure you want to enroll a friend? That’s the beauty of online support groups. Shop around to find the group that best suits your needs and personality. Just be wary of sites making empty promises of quick weight loss (that’s definitely not healthy). Here are some of our favorites:

• Stickk.com: Also used for goal setting, this free site has a support group area for those looking to lose weight
• Calorieking.com: This paid weight loss community has a 7-day money back guarantee
• PEERtrainer.com: This free site allows you to join an existing group or start your own

1. FOOD: Out with the old, in with the new
Clean out your pantry, fridge and freezer. Banish fatty junk foods from the house (if they aren’t there, you won’t eat them). Don’t use the excuse that other people in the house want those foods; you are all better off without them. Use the leftover goodies to whip up some belated holiday treats to give away and donate non-perishables to a local food pantry or soup kitchen.

Restock with healthy and fresh foods: fruits, vegetables, whole grains, legumes, eggs, lean meats and low-fat dairy products. There is still room for snack foods and sweet treats — just go for 100 to 150 calorie portions of tortilla chips, whole grain crackers, pretzels, frozen yogurt and dark chocolate. Compliment these snacks with fresh fruits and veggies.

2. Make a pact with yourself
Using a contract to set goals is empowering! Seeing your promise in writing makes it real. Goals such as “I want to lose 30 pounds” or “I’m giving up all sugar” don’t work as well as small goals that help you reach your ultimate destination.

Try one of these short-term goals:
• No soda or other high-calorie drinks
• Snack on more fruits and vegetables
• No more fried foods
• Drink eight glasses of water daily
• Bring lunch to work every day for a month
• Cook dinner three nights this week

Create your contract and post it on the fridge. Sites like Stickk.com let you make customized contracts online.

3. Cook more, eat less
Think about it — when you eat in restaurants or load up on take-out and processed foods, you almost always eat more calories, fat and sodium. Portions are larger; it’s impossible to know exactly what you are eating; plus, you’re paying a premium and want your money’s worth. Start planning your dinners in advance — that way you can create a grocery list you can stick to (it gets easier with practice). Keep it simple. Meal ideas and recipes should be quick and easy to fit in your lifestyle.

Breakfast: Try whole grain cereal with soy or low-fat milk topped with fresh fruit, a scrambled egg wrap with salsa, or a new oatmeal recipe.

Dinner: Prepare a simple chicken dish and serve with salad and a baked sweet potato or brown rice. Turn leftover chicken into a salad or wrap for lunch the next day.

Lunch: Don’t want leftovers? Peanut butter and jelly on whole wheat or rye bread is our all-time favorite! With a piece of fruit and a glass of milk, it’s a well-balanced meal.

Recipes to try:
• Cherry Vanilla Oatmeal
• Chicken Breast with Roasted Lemons
• Raspberry Chicken Salad

4. Secret Weapon = Exercise
You’ve heard it before, and that’s because it’s true. Healthy living and weight loss come from a combination of diet and exercise — what you eat and how much you move. Treat yourself to a personal training session to learn what exercises work for you. Go to a spinning or belly dancing class with a friend. If the gym is not your thing, invest in a some kickboxing or yoga DVDs.

Multi-task! Do sets of push ups and crunches while watching a favorite TV show, and 30 minutes of exercise will fly by. Always check with your doctor before starting a new exercise program.

5. Stay positive
Keeping up with diet and exercise goals takes work — hard work! Having a positive attitude makes those road bumps a little smoother.

Nobody is perfect, so be forgiving when you slip up. It’s also important to reward yourself once you accomplish a goal.

• Escape in a warm bubble bath
• Buy a good book
• Treat yourself to a spa treatment

Remember, being in a positive state can help you and those around you stay motivated and on track.