Going NUTS after the holidays?

As we enter a new year, many choose to focus on weight loss.  With that in mind, dieters tend to shy away from nuts.  Although calorie dense, they are a nutritional powerhouse.  Nuts are an excellent source of omega 3 fatty acids, protein, fiber, vitamins (such as vitamin E and folate) and minerals (such as magnesium and calcium).  Having “just a few” nuts can also assist with satiety.  What is the healthiest nut?  It depends on what your focus is.  According to the chart below, almonds offer the most “bang for your buck”.  Incidentally, peanuts were added to the list, although they are technically legumes rather than nuts. If you are concerned about fat, focus on the healthier fat content rather than the total fat amount.  Believe it or not, even nuts contain saturated (unhealthy) fat, therefore minimize macadamia, brazil and cashew consumption.  Pick sources of unsaturated (good) fats which provide total Omega 3 fatty acids, the best being walnuts.  For highest protein content, choose almonds or peanuts and for fiber, almonds win again! The best magnesium sources are: coconut WATER (not milk), brazil nuts or cashews. If interested in Vitamin E or calcium supplementation, then almonds are the ideal choice.

Suggestions for dieters.  The lowest calorie content per ounce is almonds, pistachios or peanuts.  But if you are prone to over eating your favorite nut, choose a different type or consider buying the nuts in their shells and work for them! For portion control, purchase 100 calorie pre-packaged almonds. Other tips:  Choose raw unsalted or dry roasted nuts to avoid excess oil, salt and sugar preparations.  If you have a sweet tooth, try cocoa dusted almonds.  Beware of trail mixes, since many include chocolate pieces or other high calorie tasty additives that make you want to eat more!  Adding a few nuts to your salad or fruit snack are great ways to slow digestion and feel satisfied longer, which potentially decreases overeating.  Just don’t go nuts and eat too many!

Nutritional Content of Common Nuts (1 oz.)

Nutrients per 1 oz. (weight)
Nut
Variety
Approx # of nuts
Cals (kcal)
Protein (g)
Total Fat (g)
Satur-ated Fat (g)
Mono- unsatur-ated Fat (g)
Poly- unsatur-ated Fat (g)
Carbs (g)
Fiber (g)
Almonds
23
160
6
14
1
9
3.5
6
4
Brazil
Nuts
6
190
4
19
4
7
6
3
2
Cashews
18
160
4
13
3
8
2
9
1
Hazelnuts
21
180
4
17
1.5
13
2
5
3
Maca-
damia Nuts
11
200
2
22
3.5
17
0.5
4
2
Pecans
19 (halves)
200
3
20
2
12
6
4
3
Pine Nuts
165
190
4
20
1.5
5.5
10
4
1
Pistachios
49
160
4
18
1.5
7
4
8
3
Walnuts
Peanuts
14 (halves)
28
190
159
4
7
18
14
1.5
2
2.5
6.8
13
4.4
4
5
2
2
 (foodreference.about.com)
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Want to know the “key” to successful weight loss?

Step by step approach to permanent weight loss.

What is the secret to successful weight loss and what does it take to keep from re-gaining? The answer is at Chatham Health and Swim Club, where participants have literally lost a ton of weight. Carol Penfield, owner of the Chatham Health & Swim Club, has applied her specialized medical expertise to help both members and non-members successfully lose weight. Her unique “Weigh to Better Health” team weight loss program not only works; it has also led to a healthier community. Since 2010, during three 6-week programs, 293 participants have lost 1,956 pounds while simultaneously raising over $38,000 to support primary care at Fontaine Medical Center. The enrollment fees for all the participants have been donated to the Cape Cod Healthcare Foundation in order to benefit the health of others in the community.

Carol Penfield, who is an independent nurse practitioner, applies the fundamental principles of a new medical specialty called “Lifestyle Medicine”. Lifestyle medicine offers proven strategies for converting knowledge “I know I need to lose weight” to action “here is my plan”. Solutions to changing exercise and eating habits must be very individualized. For example, a person who enjoys crunchy foods will not be satisfied with a low fat yogurt, or someone who grew up eating comfort foods will not adhere to eating celery!

Three [out of many] principles of the Lifestyle Medicine approach specific to treating obesity are as follows:
First, you must set appropriate goals by asking yourself the following questions:

• Why do I want to lose weight? Choose health-related goals that are achievable and measurable; rather than “because I want to look good” since only 1% of our population is ever truly satisfied with their appearance.

• How important is it, and how motivated am I? You should objectify your answer by using a scale of 1 – 10 (1 = not confident and 10 = very confident). If your confidence level is below 5, then the goals should stay small and be made weekly.

Second, routine exercise MUST be practiced. 95% of people who lose weight and keep it off exercise at least 5 times weekly for an accumulated amount of 60 minutes. Addressing specific barriers to exercise such as pain, time, or finances is critical in order to attain exercise adherence.

Third is accountability. Most individuals underestimate their daily dietary intake and overestimate their activity level, leading to gradual weight gain over the years.
Diet logs and the use of pedometers are excellent examples of objective recording. Reporting in to a group, coach, or medical professional such as Carol Penfield has been documented to improve outcomes.

Most New Year resolutions start to dwindle by the end of February. Successful gains in health will not be sustained by just a resolution once a year. There is another answer…Lifestyle Medicine. Lifestyle Medicine practices have been proven to be extremely successful nationwide by achieving measurable gains in health [including weight loss] over time. Common and critical conditions are treated, such as heart disease, diabetes, hypertension, arthritis, and back pain, as well as obesity. Carol Penfield’s Lifestyle Medicine practice, located on the campus of the Chatham Health and Swim Club, is the first such program on Cape Cod. She helps her patients find that delicate balance when creating attainable goals, in order to minimize discouragement and build confidence. The practice offers on-going individual and group support as well as weekly on-site or electronic check-in options, and is covered by most medical insurances.

NEW LIFESTYLE MEDICINE PRACTICE IN CHATHAM

LIFESTYLE MEDICINE IS THE KEY TO BETTER HEALTH AND HEALTHCARE REFORM.

Lifestyle Medicine is now on Cape Cod. This new approach to medical care has been proven to benefit the health of the community, as well as being a paradigm shift that creates true health care reform.

What is Lifestyle Medicine? According to the American College of Preventive Medicine, it is the use of lifestyle interventions within conventional medicine to lower the risk for a number of lifestyle-related diseases; or if such conditions are already present, to serve as an adjunct to the management plan.

The desired goal of health care reform is to improve health outcomes and control costs. The problems that continue to plague health care in the United States remain challenging. More than two-thirds of the adult population in the U.S. are overweight or obese, less than 25% get adequate servings of fruits and vegetables, more than 20% continue to smoke and less than 30% achieve enough physical activity for health benefits. Health care professionals must focus on helping individuals understand that their daily habits and actions profoundly affect all aspects of their health. Health care dollars continue to be spent on treatment of disease rather than prevention. Chronic diseases account for 78% of our annual health care costs. Lifestyle and environmental factors such as diet, sedentary lifestyle, smoking and chronic stress are significant underlying causes of these diseases.

So why is health care so expensive while our outcomes remain relatively poor? Presently “prevention” therapies are defined as early detection of disease, such as screening tests, mammograms, or colonoscopies. Although important, these costly procedures do not actually prevent the disease from occurring. Lifestyle medicine plays a critical role in management and prevention of chronic diseases. It includes a patient centered approach with interventions tailored to each patient’s unique medical, psychological and socio-cultural situation. The treatment plans focus on the entire risk factor profile rather than on isolated illnesses.

The predominant lifestyle-related medical conditions seen in primary care include obesity, hypertension, diabetes, elevated lipids, metabolic syndrome, cardiovascular disease, arthritis and osteoporosis.
According to the American College of Preventive Medicine:
3 out of 4 do not get enough physical activity,
4 out of 5 need to significantly improve their diet,
2 out of 3 need to lose weight,
1 out of 3 adults age 30 – 64 average less than 6 hours of sleep per day.

To further analyze a specific condition, heart disease remains the number 1 killer in America today. A comprehensive review of the largest national studies has shown that four lifestyle changes in patients with cardiovascular disease can affect the risk of death as follows:
36% reduction with smoking cessation
24% reduction with regular physical activity
20% reduction with moderating alcohol use
44% reduction with dietary changes

If patients are told by their primary care provider to lose weight, quit smoking, exercise more and follow a healthy diet, the patient is more likely to comply. However, the resources including time and support to guide individuals on how to do it are lacking. It takes more than simple advice to change behaviors. The challenge is to convert awareness into behavior change. Lifestyle medicine techniques provide that missing link, using patient education and behavioral science methodology.

Delivery of care currently is based on medication and surgery and there are no incentives to treat disease with lifestyle medicine. A change in emphasis is critical to the future of health care reform. According to an analysis by the Cleveland Clinic, enrolling patients with heart disease, diabetes, metabolic syndrome and certain cancers into a lifestyle medicine program could reduce net health care expenditures by $930 billion over 5 years. It would also result in dramatically improved health and quality of life for Americans. There is pending legislation addressing interventional lifestyle treatment. It will support the development of a health-based economy rather than one based on illness. If lifestyle medicine takes hold, our “sick care system” will be transformed into a “health care system”.

On November 19th, 2011, Carol Penfield M.S., NPc, Nurse Practitioner will be opening her private medical practice specializing in lifestyle medicine, which will be accepting most insurances. The office is located beneath the Chatham Health & Swim Club. Please feel free to call: 508-945-7761 for more information or to book an appointment.