Overview
TOPS (an acronym for “Take Off Pounds Sensibly”) was founded in 1948 in order to do, well, what their names says — teach people sensible weight-loss strategies. Developed with the help of medical and nutrition experts and the American Medical Association, the TOPS organization believes the most successful way to sustain healthy habits is by having a supportive environment. Today, TOPS has about 170,000 members in nearly 10,000 chapters in the U.S., Canada and other countries worldwide.

The plan’s theory comes from this basic equation: “Calories in” equal “calories out.” But in order to start making lifelong healthy habits, the desire must come within. Once you shed the pounds, the next step is to KOPS (Keep Off Pounds Sensibly).

The Plan
The TOPS Exchange Plan divides foods into six groups, including starch, fruit, veggies, milk, meat and meat substitutes, and fats (this is the same system as the USDA’s My Pyramid). For each food group, you’re assigned a specific amount of portions based on your calorie needs. The plan is formulated so you get 45 to 65% of your total calories from carbs, 20 to 35% of your calories from fat and the rest from protein.

Here’s what a sample breakfast might be: 3/4 cup of Cheerios with 1 cup of low-fat milk, 1 cup of melon and 1/2 cup of cottage cheese topped with 1 ounce of sunflower seeds.

The TOPS website has good hints for changing behaviors, choosing healthier foods, reading food labels and staying motivated.

Some basic — and sensible — tips include:
• Try a new veggie each month.
• Eat small frequent meals throughout the day, rather than a few large ones.
• Schedule your snacks to avoid those desperately hungry runs to the vending machine.

Along with smarter eating, the TOPS plan encourages doing aerobic, resistance and flexibility exercises several times a week, but they encourage you to consult a physician before getting started.

The Costs
Program membership is $26 per year, which includes a guide to help you get started, a one-year subscription to TOPS News magazine and eligibility to attend TOPS retreats and local events. Members can join weekly chapter meetings where you do private weigh-ins followed by group discussions on various topics. Local chapters usually add a small fee for operating costs — it’s typically less than $5 per month. You can also opt to join up online exclusively for $26 plus an additional $1.50 service fee.

The TOPS weight-loss retreats happen year-round and costs around $150 for a weekend and $350 to $450 for a five-day retreat. Their main purpose is to relax, learn and get motivated to lose weight — not necessarily be quick-fix for slimming down.

The Good
• Meal plan is well-balanced and includes all the food groups.
• Excellent support system.
• Weight maintenance is just as important as losing weight.
• Inexpensive.
• Helpful website.

The Not-So Good
• Learning the portions and exchanges can take time and patience.

Bottom Line:
TOPS is an excellent program that relies on motivation and support to help you make life-long changes to your eating and exercise habits.

Read up on other diets:
• Slim Fast
• Cleansing Diets
• The Master Cleanse
• The Blood Type Diet
• The Mediterranean Diet
• The American Heart Association
• The Zone (a.k.a. 40-30-30)
• The Cookie Diet
• Weight Watchers
• Atkins

TELL US: Have you tried TOPS?

Shed Pounds, Open Clogged Arteries
Research shows that gaining weight by eating the wrong foods can clog your arteries and up your chances for a heart attack and stroke. A new study now shows this idea works in reverse, too. If you lose weight, it can help unclog your arteries and stave off heart attacks or stroke. Researchers looked at middle-aged people with heart disease and diabetes and found that those who lost more than 12 pounds over two years lowered their artery-clogging plaque deposits. Conclusion: Maintaining your healthy diet over the long run is what really makes a difference.

Tomatoes Cut From Menus
If you’re dining at Wendy’s anytime soon, you’ll need to request tomatoes on your next burger. The unusually cold weather in Florida this winter destroyed 70% of the state’s tomato crops. Since Florida is the U.S.’s main tomato source this time of year, this means prices are soaring. Some restaurants are holding the tomato topping on sandwiches unless requested, while other places just aren’t buying any. The good news is Florida will harvest their new tomato crop in April, which will bring tomato prices back down.

The Costs of Food Poisoning
Every week, it seems like we have news about a new food recall — something or other is always tainted with a bacteria. But here’s the big picture: All those recalls and illnesses caused by the contaminated food costs the U.S. $152 billion a year (that’s a billion with a “b!”). Each year, there are 76 million cases of food poisoning, including 5,000 deaths, according to Centers for Disease Control estimates. Take a look at this USA Today video and see how scary food poisoning can be — especially for higher-risk folks like children. The U.S. Senate is getting ready to vote on a food safety legislation to help make the foods we eat safer; it’s a step in the right direction.

A Food Blogger Challenge
She’s not a chef or nutritionist, but NourishedKitchen.com blogger Jennifer McGruther loves to write about food. Recently, she challenged her readers to eat real food (i.e. nothing processed) for one month. More than 900 folks signed up for the challenge, and many found it was more difficult than they thought! Jennifer advised her readers to toss processed items such as margarine, processed cheeses, refined salt and dried pastas. The positive here is that you have to eat more fruits and veggies, but you don’t want to take it too far. Milk is processed in order to kill off bacteria that cause illness and many other processed foods such as cereals, canned, and jarred foods can also be part of a healthy diet. Could you eat “real food” for a month?

Boiling Shrimp Helps Cut Allergies
We’ve talked about nut allergies before, but shrimp is another big food allergy, affecting one in 50 Americans. A new study shares good news with affected seafood lovers: Boiling shrimp can help cut the allergic effect. The study tested boiling shrimp extract for 10 minutes and it helped reduce its allergenic properties (meaning it had much less of the stuff that causes problems). We’ll need to see future studies done with humans, but this is the first step in the right direction.

Q: It’s the time of year for all those healthy resolutions. What advice do you have for those struggling to lose weight and get back on track in 2010?
This is one of my favorite times of year because people are genuinely motivated to improve their health. Three things you can do are:

1. Get your head in the game because weight loss is 50% attitude!
2. Set realistic short and long-term goals. It’s great to have a long-term goal of significant weight loss of 50 pounds but set fun and encouraging weekly goals to keep that carrot dangling in front of you. Freshen them up regularly to keep motivated.
3. Organize yourself. Use a computer spreadsheet or hang up notes on the fridge to keep track of what you’re doing.

Q: You’re the nutrition expert for the TODAY show. It’s so wonderful to see a registered dietitian giving real-life advice. As a nutrition pro, how do you feel about all the crash diets and quick fix programs out there?
This makes me crazy — but there’s just as much good advice out there as bad. Find credible and evidence-based information and stick with that.

Q: Your new book, Your Inner Skinny: 4 Steps to Thin Forever just came out this month. What are some highlights of the four steps?
Step 1 is an intensive seven-day jump-start. No added or artificial sweeteners are allowed to cleanse your palate of sugary foods. The meals and recipes are designed to help dieters drop bloat and jump-start weight loss.

Step 2 starts on day eight. Here some of the foods that aren’t included in Step 1 are added back — “Healthy Extras” like pudding with calcium or a serving of alcohol for its potential heart-health benefits are allowed.

Step 3 starts on day 21. Dieters build on what they’ve accomplished while learning to take realistic liberties with their daily eating habits. Those “Healthy Extras” are converted into “Everyday Extras” and means you can have 150 calories of anything you want each day. This phase lasts until dieters reach their weight loss goal.

Step 4 is the maintenance phase for healthy habits long-term.

Q: Is there an exercise component to the plan?
The exercise plan is simple and manageable. The first step includes 30 to 60 minutes of daily walking; you can even break that up into small bouts throughout your day. In Step 2, some light stretching and strength training is worked in. Like the rest of the plan, the exercise component is extremely flexible — you can even stick with your own routine.

Q: I saw on the TODAY show that you mentioned your TV workout, Where can we learn more about that?
Yes, it’s available on the TODAY Show website (here’s the direct link to the TV workout.)

Q: In my opinion, you have some fabulous meal plans and recipes in your book. Do you have a favorite?
The meal plans and recipes are designed to work for anybody. You can repeat your favorites or trade weeks. Some of my favorites are Grilled Chicken Parmesan, Vanilla Pumpkin Pudding made with non-fat yogurt and pumpkin puree (it’s soo good!), and Sautéed Turkey Sausage with Peppers and Onions. The plan also includes restaurant and takeout options because it’s not where you eat, it’s what you eat.

For more information on Joy Bauer, visit her website, Joy Bauer Nutrition.

Calorie Counts Aren’t Always What They Seem
Researchers set out to determine if the calories in fast food restaurants and frozen meals are actually what the labels say. Turns out not always! They checked their lab analysis (the most precise way to determine calorie counts) against the published nutrition facts and the results showed some foods listed lower tallies and some food manufacturers over estimated. The FDA does allow a 20% wiggle room for nutrition data, but researchers had some results that were really frightening. For example, Denny’s grits were marketed as 80 calories but tested at 258 calories! Although the study only took one sample from the places they tested, it shows that there are still errors that need to be ironed out.

Weight Loss Wagers
A new weight loss site called Lose It Or Lose It has you forking over money as an incentive to lose weight. You sign up and set your goals, and if you have not reached them in 10 weeks, you’re out the cash. If you reach your goal, the money is returned to you. In order to discourage rapid weight loss and unhealthy techniques, the maximum goal you can set is three pounds per week. You can put up between $5 and $100 per pound (so the cash can really add up). Would you risk money as an incentive to lose weight?

Hot New Sugar: Maple Syrup
Although most folks think of it as a pancake topper, there are so many more ways to enjoy maple syrup. Don’t get confused by those imitation syrups containing high-fructose corn syrup — you want 100% pure maple syrup. This Fox News article talks to Chef Kathleen Daelemans, who provides tips on how to use maple syrup on things like Pan-Seared Salmon with a Maple Glaze.

Watching TV Shortens Your Life
Okay, that’s a scary statement, I know. A new study, published in an American Heart Association journal, examined the association between hours spent watching TV and the risk of death. The study looked at nearly 9,000 men and women who were divided based on how many hours of boob tube they sit through a day. The results showed that those who watched more than four hours of TV per day had an 80% greater risk of death from heart disease compared with those who watched fewer than two hours per day. Overall, the study concluded that for each hour a day spent watching TV, there’s an 18% greater risk of dying from heart disease and a 9% increased risk of dying from cancer.

Which Nation Feels the Pressure to Lose Weight?
The desire to be thin isn’t just an American thing. Reader’s Digest recently conducted a poll around the world and found that Brazilians are under the most pressure to lose weight. Among the 16,000 participants, 83% of Brazilians said they felt compelled to be thin while only 62% felt the same way in the U.S. The poll asked how folks lost weight and 18% of Russian women said they turned to smoking while Mexicans preferred to follow a healthy diet and exercise regimen. Additionally, the French blame all the American fast food fare for their growing waistlines (and Americans agreed!).

Tiger’s Unfaithful Label
I couldn’t resist adding this article about peculiarly labeled Gatorade bottles to this week’s Reading List. The bottles’ labels contain the word “unfaithful” with a picture of Tiger Woods and his wife. The drinks showed up in a Denver Safeway, where they were later taken off store shelves. Seems the FDA is investigating the situation.

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