Healthy Weight Week Resources

Celebrating Healthy Weight Week by looking at Weight Bias, Body Image, Self-Esteem, Lifelong Healthy Habits, Identifying Fad Diets, and Beauty Comes in All Sizes and Shapes.

It is crucial to continue research and education. Eating disorders or disordered eating affects up to 24 million Americans and 70 million individuals worldwide.  (Renfrew Center Foundation for Eating Disorders, Eating Disorders 101 Guide: A Summary of Issues, Statistics, and Resources, October 2003)

Anorexia is the 3rd most common chronic illness among adolescents. (Public Health Service's Office in Women's Health, Eating Disorder Information Sheet, 2000).

20% of people suffering from anorexia will prematurely die from complications related to their eating disorder, including suicide and heart problems. (Renfrew Center Foundation for Eating Disorders, "Eating Disorders 101 Guide: A Summary of Issues, Statistics, and Resources," published September 2002, revised October 2003).

It is estimated currently 11% of high school students have been diagnosed with an eating disorder. (National Association of Anorexia Nervosa and Associated Disorders) 

Resources and Support

Healthy Weight Network provides information and resources pertaining to “health at any size”. Green Mountain at Fox Run, sponsor of Healthy Weight Week. Green Mountain at Fox Run is the country's first and oldest all-women's educational community for weight and health management. It is nationally recognized as an effective solution for ending struggles with eating and weight through the “non-diet” approach it pioneered.

National Eating Disorders Association (NEDA) provides education, resources, and support for those individuals and families affected by eating disorders, and serves to prevent, cure, and access quality care. NEDA sponsors events, programs, and research on eating disorders, and contains a section on its site featuring recent news articles and information.

Academy for Eating Disorders (AED). The Academy for Eating Disorders aims to provide comprehensive information on the facts of eating disorders, treatment plans, and education to prevent others from developing eating disorders.

Alliance of Eating Disorders Awareness was created as a source of community outreach, education, awareness, and prevention of various eating disorders. Their goal is to spread the message, recovery from these disorders is possible, and individuals should not have to suffer or recover alone.

Academy of Nutrition and Dietetics.  Provides nutrition resources about eating disorders, including an extensive nutrition reading list. 

Obesity Society is the leading scientific society dedicated to the study of obesity. They are committed to encouraging research on the causes and treatment of obesity, and to keeping the medical community and public informed of new advances. AOA provides obesity awareness and prevention information.

Binge Eating Disorder Association (BEDA) is the national organization focusing on increased prevention, diagnosis, and treatment for Binge Eating Disorder.

Council on Size and Weight Discrimination, Inc. An activist group influencing public opinion and policy through education, information, and networking.

Eating Disorders Anonymous (EDA). A 12 step self-help fellowship for anorexics and bulimics. EDA offers membership to any person who needs help recovering from an eating disorder. The site has meetings around the United States, publications, recovery information, EDA news, and helpful links to other sites.

Eating Disorders Coalition.  The goal of the Eating Disorders Coalition is to "advance the federal recognition of eating disorders as a public health priority." The nonprofit organization lists the federal policy on its website, congressional briefings, events, information/resources on eating disorders, and a blog.

Eating Disorders Information Network (EDIN) is a nonprofit organization committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach, and action.

Eating Disorder Referral and Information Center (EDRIC) includes links to sites that provide additional information on eating disorders and related topics.

Eating Disorders Resource Center (EDRC) is a non-profit organization that links resources, information, and support for eating disorders in Silicon Valley. The mission of EDRC is to increase awareness and understanding of eating disorders for the general public and health professionals; to promote early diagnosis, effective treatment, and recovery; and to advocate for mental health legislation and effective insurance coverage. EDRC offers a comprehensive, online resource directory.

F.E.A.S.T.  Families Empowered and Supporting Treatment of Eating Disorders is an international organization providing support to families and friends of those suffering from eating disorders. The site announces events and conferences, groups around the world, treatment providers, online caregivers, and current news.

International Association of Eating Disorders Professionals (IAEDP) is well recognized for its excellence in providing education and training standards to an international multidisciplinary group of various healthcare treatment providers and helping professionals, who treat the full spectrum of eating disorder problems.

Kristen Watt Foundation provides support for those suffering from eating disorders. The site has sections for parents, friends, and coaches. They are dedicated to increasing awareness of eating disorders, education, and treatment.

Multi-Service Eating Disorders Association (MEDA) is a nonprofit organization working to prevent and treat eating disorders. Their aim is to do this through early detection and increased public awareness. This site has events listed, resources, and a place for individuals to join the organization.

National Association of Anorexia Nervosa and Associated Disorders (ANAD) seeks to alleviate the problems of eating disorders by educating the public and healthcare professionals, encouraging research, and sharing resources on all aspects of these disorders. Their website includes information on finding support groups, referrals, treatment centers, advocacy, and background on eating disorders.

National Institute of Mental Health: Eating Disorders provides information on anorexia nervosa, bulimia nervosa, binge-eating disorder, the effect eating disorders can have on men, treatment options, and helpful resources and links.

Perfect Illusions. Discover what an eating disorder is, find help and resources, and look into the lives of several individuals and their families who are struggling with the consequences of anorexia and bulimia.

The Renfrew Center. Residential treatment facility specializing in eating disorders (anorexia, bulimia, and binge eating disorders) and related mental health issues. The Renfrew Center is a women's mental health center with locations in Philadelphia and Radnor, Pennsylvania; Coconut Creek, Florida; New York City; Old Greenwich, Connecticut; Ridgewood, New Jersey; Charlotte, North Carolina, Nashville, TN, Dallas, TX, and Bethesda, MD.

Womenshealth.gov The National Women's Health Information Center is sponsored by the U.S. Department of Health and Human Services. The site has information on body image, cosmetic surgery, eating disorders, and a list of links to various informational websites.

Healthy Weight Week

This week is Healthy Weight Week. During Healthy Weight Week attention is focused on Lifelong Healthy Habits; Self-Esteem; Weight Bias; Fad Diets and Gimmicks; Women’s Healthy Weight; Health at any Size and Professional Resources. The goals are to prevent eating disorders and weight problems.

What is Healthy Weight Week?

Frances M. "Francie" Berg, MS, LN is the founder of Healthy Weight Week. She is a licensed nutritionist, family wellness specialist, and adjunct professor at the University of North Dakota School Of Medicine. Francie is the author of 12 books and the founder, editor, and publisher of the Healthy Weight Journal (established in 1986).

Mission
"Healthy Weight Network (HWN) provides a critical link between research and practical application on weight and eating issues. Recognizing weight is a complex condition of increasing concern throughout the world, the HWN is committed to bringing together scientific information from many sources, reporting controversial issues in a clear, objective manner, and the ongoing search for truth and understanding.

Recognizing weight is easily exploitable health and social concern, the HWN is committed to exposing deception, reshaping detrimental social attitudes, and promoting health of any size. Our mission is to be a voice of integrity and insight in a field that has been much abused and neglected."

Francie M. Berg, MS, LN

Every Girl Is Beautiful / Self-Esteem PSA

Do You Think I'm Fat?
A Public Service Announcement from the
National Eating Disorders Association (NEDA).
For help visit http://www.nationaleatingdisorders.org/ 

Healthy Dining Out Strategies

To get the New Year started off right, here are strategies when dining out.

Healthy Dining Out Strategies
Foods	Better Selections	Limit
Beverage.	Request herbal teas; mineral or sparkling water; skim milk; unsweetened fruit juices and occasional decaffeinated diet drinks.	Alcohol; beer; wine; caffeine diet drinks, coffee, or tea; chocolate; cocoa; milk shakes and soft drinks.
Bread.	Request whole grains,  biscuits, crackers, lavosh, muffins, or pumpernickel.	Glazed cakes; Danish; jelly filled or salt covered items; sweet rolls.
Appetizer.	Request bouillon, clear broth, or consommé; fresh fruit; fish or meat cocktails; gazpacho; raw or plain vegetables; tomato or vegetable juice; unsweetened fruit juice.	Breaded or fried items; canned fruit; dips; oil marinated or sauce covered items.
Salads.	Request fresh fruit; lettuce; tossed or vegetable salad.	Canned fruit; salads with dressings already mixed in.
Fats and Salad Dressings.	Request no butter or margarine, or little- or no-fat, low-salt, whipped or soft butter or  margarine. Use lemon, vinegar, and mustard in salads or request  olive oil. Request oil on the side.	Regular butter, margarine or oils; cream sauce; gravy; salads with mixed-in dressings.
Vegetables.	Request boiled, raw, steamed, or stewed.	Au gratin; cheese or sauce covered;  creamed, escalloped, fried, or sautéed.
Potatoes and Substitutes.	Request baked, boiled, or steamed potatoes; plain pasta or rice.	Creamed, Delmonico, escalloped, French-fried, hashed-browned, or mashed potatoes; potato chips and salads.
Meat, Fish, or Poultry.	Request meats to be trimmed of fat before it's baked, boiled, broiled, roasted, or stir fried.	Braised, breaded, fried, gravy covered, sautéed, or stewed.
Eggs.	Only occasional use of boiled (hard or soft), plain, poached, scrambled, or low-cholesterol substitutes.	Creamed, fried, or oil-cooked omelet's.
Desserts.	Request fresh fruit, jello, plain angel food, sponge, or unsweetened fruit filled cake.	Layered cakes, canned fruit, custard, ice cream, pastry, pie, puddings, or any sugar-based item.
Delicatessen Selections	Extra lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad.	High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium).
Pizza Parlor Selections	You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.	Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies.
Sandwich Shop Selections	Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle.	Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything."
Submarine Shop Selections	Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.	Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa) and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets.
Chinese Selections	Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only).	Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt.
Indian Selections	Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups	Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit.
Italian Selections	Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled  fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices.	Garlic bread; stuffed pastas (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads.
Japanese Selections	Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish).	Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces.
Mediterranean (Middle East)  Selections	Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt.	Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets and tahini.
Mexican Selections	Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells;  moderate corn or flour tortilla, using minimal oil; cerviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing.	Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas.
Thai Selections	Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices.	Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.

Rid the World of Fad Diets and Gimmicks

Fad Diets

Fad diets usually refer to unconventional eating patterns promoting short-term weight loss, usually with no concern for long-term weight control. These diets become quickly popular and just as quickly lose appeal. Fad diets generally disregard or refute what is known about the basic association between dietary patterns and human health. Extreme fad diets may lack energy, protein, vitamins and minerals essential for growing children.

How to Spot a Fad Diet
Does the food plan make any of the following Claims or Statements?
1. Recommends a quick fix solution.
2. Sounds too good to be true.
3. Recommendations based on a single study.
4. Recommendations that ignore the differences between people.
5. Requires you buy a product or the program will not work.
6. Eliminates one or more of the food groups.
7. Draws simple conclusions from a complex study.
8. Dramatic results questioned by established scientific communities (Academy DA, AMA, NIH, etc..)

HCG: Dangerous to Dieters

This is an Example of a Fad Diet and it can Kill You!
The Tapeworm Diet

Resources

1. Staying Away from Fad Diets, Academy of Nutrition and Dietetics

2. Green Mountain at Fox Run,  Healthy Weight Week

A Look at Weight Bias, Healthy Weight Week

During Healthy Weight Week, the issue of Weight Bias is addressed. The three videos reviewed look at this subject from the academic perspective, a personal view and government intervention. Though the videos discuss weight bias in relation to overweight and obesity, the very thin often are a target of weight bias.

Weight Bias
Overweight and obese youth frequently are teased, harassed and mistreated because of their weight. Weight-related teasing ("weight bias") can have a damaging impact on both emotional and physical health. The Rudd Center for Food Policy and Obesity at Yale University (http://www.yaleruddcenter.org) created this video to help parents and teachers understand the severity and impacts of weight bias in school and at home and to present strategies to help combat this problem for overweight teens and pre-adolescents.

The video host is celebrity, model and activist Emme and features Rudd Center experts: Dr. Rebecca Puhl and Dr. Kelly Brownell. The obstacles overweight and obese youth encounter with weight bias is presented using expert commentary and dramatic representation.

Discrimination Against Overweight People

"My old suitemate inspired me to make this as my final project freshman year. When she broke out of her shell and felt good about herself, her personality really began to shine. Everyone we lived with started to see past her "big girl" exterior and opened up to her more. We had creative freedom wth our final project so I decided to look at various aspects of the discrimination against larger individuals."

Should Weight Discrimination Be Illegal?

Resources:

1. Healthy Weight Network
2. Understanding Size Bias, a Conversation with Rebecca Puhl

3. The Canadian Summit on Weight Bias and Discrimination

National Curried Chicken Day

Yield: Serves 4 (serving size: 1/2 cup rice and 3/4 cup chicken mixture)

Ingredients:
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice

Directions:
1. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high. Add chicken to pan; cook, stirring frequently, 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.

2. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook 15 to 30 seconds or until fragrant, stirring constantly. Stir in coconut milk, lime juice, and crushed peppercorns.  Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes. Remove from heat; stir in cilantro or basil. Serve over rice.


Reference
1. Black Pepper-Curry Chicken Sauté, Cooking Light

Korean American Day - Celebrate Korean Foods

Korean cuisine has evolved through centuries of social and political change. Originating from ancient agricultural and nomadic traditions in the Korean peninsula and southern Manchuria, Korean cuisine has evolved through a complex interaction of the natural environment and different cultural trends.

Korean cuisine is largely based on rice, vegetables, and meats. Traditional Korean meals are noted for the number of side dishes that accompany steam-cooked short-grain rice. Kimchi is served at nearly every meal. Commonly used ingredients include sesame oil, doenjang (fermented bean paste), soy sauce, salt, garlic, ginger, pepper flakes, gochujang (fermented red chili paste) and napa cabbage.

Ingredients and dishes vary by province. Many regional dishes have become national, and dishes that were once regional have proliferated in different variations across the country. Korean royal court cuisine once brought all of the unique regional specialties together for the royal family. Foods are regulated by Korean cultural etiquette.

January 4, Trivia Day Test Your Nutrient Analysis Skills

Answers below.

Many people believe if they just buy a nutrient analysis program, they can provide an accurate nutrition analysis. This is far from the truth.

Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready to eat (unless the food is meant to be eaten whole.)

A nutrient analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

An essential tool for analysis is food conversion and equivalent tables. These databases provide information on AP (as purchased), EP (edible portion), waste, marinating, straining, percentage of bones, the difference between raw or cooked weight, and comparison of weight versus volume measures. Many nutrient analysis software programs do not provide this information for all items; therefore it must be calculated manually or estimated. 

Most Americans believe one cup is equal to eight ounces, and they would be right if we were referring to a liquid. In selecting the correct measure of food, it is critical to know whether the food is measured by weight or by volume. Weight measures include grams, ounces, and pounds. Volume measures are listed as teaspoons, tablespoons, fluid ounces, cups, pints, quarts, and gallons. 

Trivia Answers.

1a.  2.75 cups EP
1b.  3-4 medium apples or 113 grams

2.    4 cups all-purpose flour

3.    6.5 cups cooked kidney beans 

4.    5 oz lobster meat

5.    4 cups shredded cheddar cheese

If you are looking for a registered dietitian knowledgeable in the science of nutrient calculations and analysis, contact: Dr. Sandra Frank at recipenews@gmail.com for a quote. 

Over 25 years of experience providing nutrient analysis for the media, publishers, and chefs including the Tribune, Bon Appétit, Atlanta Constitution, Detroit Free Press, and Fort Worth Star. Author of "Menu Solutions."

Curriculum Vitae