ES
In Childhood Obesity, Eating Healthy, Fun Food Fact Friday, Healthy Eating, Healthy Eating Facts, Healthy Eating Plan, Tips for Healthy Eating, Weight Management Program

Events That Led to The Obesity Crisis

The obesity crisis was not caused by a single factor. Unfortunately, like the perfect storm, many events come together in sequence to result in this  health emergency tidal wave;  Such is the #ObesityCrisis.

To date, the obesity crisis and our lack of understanding has destroyed the quality of life of millions of Americans.  The lack of:

  • Nutrition education – What the body needs and gets from different foods – energy, macronutrients, and micronutrients
  • Biological functions – How the body works to achieve homeostasis – energy balance.

This lack of knowledge makes it difficult to achieve a healthy weight for the long term.  Don’t take my word for it, review the scientific evidence of @KevinHall, PhD. Kevin is a senior investigator at the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK).  What is significant about Kevin is he is the Section Chief of Integrative Physiology Section, Laboratory of Biological Modeling.   @BonnieLiebman, MS is an author, and Director of Nutrition at the #CenterForScienceInThePublicInterest (CSPI).  Bonnie interviewed Kevin and published in the #NutritionActionHealthLetter (a publication of CSPI) – How Did We Get Here? July/August 2018 Volume 45 No. 6; pg. 3 – 5 print.

The Basic Science of Human Weight Management

Normally, 2 key hormones work against each other to control our weight:

  • Leptin (the starvation hormone) – Main function is long-term regulation of the body’s energy supply. Leptin signals the brain to stimulate or suppress appetite and alter the burn rate of stored energy. When we lose body, fat leptin stimulates appetite and reduces stored energy burn rate. Weight gain triggers the opposite series of events (eat less burn more).
  • Ghrelin (the hunger hormone) – signals the brain when to start and when to stop eating. It is released by the stomach, and other glands.  #LeptinVsGhrelin

The Calm Before the Storm (Before 1970):

  • Leptin and ghrelin went about their business of cooperating to control our body weight
  • Families ate at home more than at restaurants and at other eateries; additionally high food prices and family size prevented excessive eating
  • Families were more physically active (work & play – virtually no access to computers)

The Storm is Energized by Key Players (1970):

  • President Nixon became aware of complaints about the rising cost of food. Consequently, he directed the USDA to fix the problem.
  • The USDA initiated policy to subsidize farming to stimulate yield of basic foods like corn and soybeans.
  • The farmers subsequently increased the production of corn, soybean, and other crops. This caused a drop in the price of basic foods that became major ingredients in the processed food supply.
  • The manufacturers of processed foods employed food scientists, and engineers to develop ingredients like high-fructose corn syrup to enhance “Ultra-Processed” food products that were:
    • Great tasting – Food scientists are better cooks than mom and granny; they mastered the ideal combination of salt, sugar, fat, and flavor additives to increase flavor, (and unfortunately calories). This development triggered a super-normal appetite.  #BlissPoint
    • More Stable – The addition of extra salt, high-fructose corn syrup and other technologies helped foods last longer in unrefrigerated settings like store shelves and homes.
    • Cheaper – Consumers enjoyed more food at lower prices, and consequently began to eat more meals away from home.
    • More Convenient – Less cooking required. Heat and serve made busy lives more manageable.

 

  • Powerful Food Advertising That Target Children – Drove consumption of unhealthy foods high in carbs/sugar, salt, and fats resulting in consumers:
    • Eating the foods that are most profitable”. #WeightOfTheNation
    • Eating more at restaurants, and dining halls
    • Buying more heat and serve food products.
    • Snacking more on delicious high calorie food products
  • Physical activity continues to be inadequate in burn off the significant increase of calories consumed.

The Abyss of Overweight and Obesity

Overweight, and obesity  significantly increases the risk for preventable  illness, disability, and premature death:

  • 34 million people of all ages (9.4%) had diabetes in 2015
  • 1 million people (33.9%) were estimated to have prediabetes
  • 2 million suffered from cardiovascular disease – coronary heart disease, Stroke, heart attack, etc. in 2015. (CDC)
  • 40% of all cancers diagnosed are associated with overweight and obesity. (CDC)

What About Dieting, Exercising, and Wishing?

The casual observer may interpret Kevin Hall’s weight loss research as leptin and ghrelin appearing to have gone rogue. But, in actuality, these two hormones have not deviated from their mission:  To prevent our bodies from quickly losing weight. However, the super tasty and fragrant food products have given rise to our super-appetites.  To counter the weight gain brought on by our super-appetites, we continue trying a variety of weight loss programs.  Unfortunately, as we work to lose extra fat pounds, leptin and ghrelin work against our goals.  So, as our fat level drops, leptin level drops and ghrelin level rises. Also, leptin helps to decrease the rate at which we lose weight (burn fat;, pausing at the dreaded ‘plateau’.  Spoiler alert: Hunger is a tough sensation to ignore.

Kevin Hall’s experimentation and modeling revealed that, “when people were losing body fat weight, their appetites increased by about 45 calories per day (above baseline) for every pound of weight that they lost”. To make weight loss more difficult, leptin reduces the rate at which a person burns fat weight.

Again, Kevin cites that, “the number of calories that they were burning went down by between 10 and 15 calories per day for every pound of weight they lost”.  This means if you lost 10 pounds, the average person would burn 100 to 150 less calories per day. Keep in mind that burning 3500 calories equals 1 pound lost. It is going to take time to lose weight. Prepare your mind for this reality.

Climbing Out From the Abyss

Currently, there are no miracles for achieving persistent weight loss. Losing weight and keeping it off is difficult for most mortals.  There are many suggestions, products, and practices on the internet that promise to help us easily lose weight.  Sadly, many of these plans are not based on scientific evidence. Consequently, most are doomed to failure, and may harm the individual. Search the WEB for ‘fen-Phen’ heart valve crisis.

Some uncontrollable factors that drive weight gain and obesity.

  • Genetics
  • Socioeconomic status
  • Prescribed medications

But, for those of us who are lucky enough to carry excess fat weight that we can shed; must work at it (plan-do-measure-repeat). We must learn to eat differently for a lifetime.  We must sacrifice a little or a lot due to our eating traditions, habits, and the uncontrollable factors. Some of us must suffer to some degree, depending on our level of obesity.

Sustained self-managed weight loss requires persistent commitment that ranges from eating differently to experiencing gastric by-pass surgery and its potential complications. And, even then post-surgery patients must eat differently before and after the surgery or suffer consequences. We must understand that healthy eating requires that we provide our bodies all the macro and micronutrients it needs to function properly. #PortionControl #PrecisePortions.com

Failure to persist in losing excess weight [based on body mass index (BMI)] and keeping it off increases the risk of developing debilitating diseases like:

  • Type 2 diabetes (leading to cardiovascular disease)
  • High blood pressure (leading to stroke)
  • Types of cancers

To fight obesity, all of us who are committed to community health have a crucial role to play in empowering consumers to follow effective and sustainable weight loss strategies.  At the same time, consumers need to hold themselves responsible to attempt only evidence-based strategies to achieve self-managed weight control.

Let us all continue the conversation to help:

  • Alert public awareness to the forces driving #overeating and #obesity
  • Reduce the increasing rate of obesity in the USA, and the world
Natasha Dhananji
In Eating Healthy, Healthly Recipes

Halt America’s Silent Health Crisis Today With Precise Portions’ Proven Step By Step Weight Loss Program

America has had a very sinister problem that has been lurking for decades now…

This issue has caused massive pain and has sent a shockwave of “silent chaos” through our population.

Which problem are we referring to?

Here it is: Obesity & Diabetes.

Our obesity and diabetes crisis has recently been reaching pandemic levels. The statistics are nearly unbelievable…to say the very least.

Let me paint you a clear picture…

As of 2018, 30 million people are suffering from the disease of diabetes. This year 1.4 million people will be diagnosed for the first time.

Here’s something to think about:  4 million children will be born this year. By the time those children reach the age of 20, 1 in 5 of them will be overweight.

All of these are major risk factors that could lead to an early death. People who suffer from diabetes live a life of constant stress. If they’re not taking medication, they’re worried about the types of food they’re eating…

Life with disease isn’t as fun as it could be, to say the least.

The Buck Stops Here

At Precise Portions we’ve seen first-hand the damage that can be done by this dangerous trend. We decided to create a product that would easily help solve this massive problem, for a large group of people.

Our no nonsense product removes all the guess work for you. It’s a step by step, A-Z program that anyone could easily follow.

Invest in Precise Portions & Get a Piece of the Pie

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How does this work?

Well it is officially called Regulation A+ funding (aka Reg Funding) which is a law legislated under The JOBS Act (Reg A+ of Title IV of the JOBS Act). This law allows the public to invest in private companies and this way customers can become investors. Like an IPO, this is more of a mini-IPO. Reg A+ allows companies to offer shares to the general public and not just accredited investors. This can only happen upon review and approval of the SEC, which we now have.

This is what you get:

  • Shares in Precise Portions. You can start with as little as $100!
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  • And an e-Coach tailored specifically for you.

Recently, Cambridge University of London has validated our Precise Portions system. Their study confirmed our meal portion system as a legitimate system.

Portions of your meals are a major contributor toward all these horrible diseases. Precise Portions is preferred and effective, it puts an end to that once and for all!

Our products have been enjoyed by tens of thousands of people all across the world. Our products are/have been available on: The American Diabetes Association,  Amazon, Wal-Mart, Wayfair, Wegman’s Supermarkets and our home webpage www.preciseportions.com!

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Until Next Time,

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P.S. Visit us today at www.preciseprotions.com for our exclusive content. We’ll be sharing all our tips and tricks to drop all the weight you’ve dreamed of. Be sure to sign up to our Email list today to receive special discounts and offers.

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Precise Portions
In Eating Healthy, Healthly Recipes

Lemon Yogurt Pound Cake

Heart-healthy olive oil and protein-rich Greek yogurt take the place of butter in this lemony pound cake. Egg whites also help reduce calories, fat, and cholesterol and whole-wheat flour boost fiber. The texture is very much like classic pound cake.

 

Total: 2 hr 5 min

Prep: 15 min

Inactive: 1 hr

Cook: 50 min

Ingredients

  • Nonstick baking spray, for coating loaf pan
  • 1-1/2 cups white whole wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine salt
  • 3/4 cup sugar
  • Finely grated zest of 1 lemon
  • 1/2 cup plain low fat (2-percent) Greek yogurt
  • 1/4 cup low fat (1-percent) milk
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon pure vanilla extract
  • 2 large egg whites
  • 1 large egg

 

Directions

Preheat the oven to 350 degrees F. Coat an 8 1/2- by 4 1/2-inch loaf pan with baking spray. Whisk together the flour, baking powder and salt in a medium bowl. Put the sugar and lemon zest in another bowl and rub the lemon zest into the sugar with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg and vigorously whisk until well blended. Add the flour mixture into the egg mixture and fold until just incorporated. Transfer to the prepared pan. Bake until a cake tester inserted in the center comes out clean, about 50 minutes. Cool in the pan on a wire rack for 5 minutes, and then unmold and cool to room temperature.

Source: www.foodnetwork.com

Precise Portions
In Eating Healthy, Healthly Recipes

7-Layer Dip Salad

Crafted from the meal version of the eminent 7-layer dip, this salad is crammed with delicious layers of crisp lettuce, cheese, olives, and avocado. A source of protein is brought forth by black beans, which you have the option of mixing with corn kernels for added sweetness.

Ingredients

Dressing

½ avocado, peeled and pitted

1 small jalapeño chile pepper, seeded and chopped

¾ cup packed fresh cilantro

¼ cup fresh lime juice

2 tbsp apple cider vinegar

2 tsp raw honey

1 small clove garlic, chopped

½ cup extra-virgin olive oil

½ tsp sea salt

¼ tsp ground black pepper

 

Salad

2 hearts romaine lettuce, chopped (about 8 cups)

1 15-oz BPA-free can black beans, drained and rinsed

1 avocado, peeled, pitted and sliced

1 cup sliced pitted black olives

4 oz sharp cheddar cheese, grated

½ cup all-natural jarred salsa

⅓ cup sliced red onions

2 cups whole-grain tortilla chips

 

Preparation

  1. Prepare dressing: In a blender or food processor, process avocado, jalapeño, cilantro, lime juice, vinegar, honey, and garlic until well combined. With motor running, drizzle in oil through feed tube until dressing is mixed and emulsified. Season with salt and pepper.

Note: This recipe makes more dressing than you’ll need. Use the desired amount then refrigerate the rest for salads throughout the week.

  1. Assemble salad: Spread ¾ of lettuce over the bottom of a serving platter. Over lettuce, spread beans, avocado, olives, cheese, salsa, onions and remaining ¼ of lettuce, placing ingredients in defined, decorative lines. Drizzle about ¼ cup dressing over top; serve with remaining dressing and tortilla chips on the side.

Nutrition Information

  • Serving Size: 1/4 of the recipe
  • Calories: 629
  • Carbohydrate Content: 43g
  • Cholesterol Content: 28mg
  • Fat Content: 45g
  • Fiber Content: 5g
  • Protein Content: 17g
  • Saturated Fat Content: 10g
  • Sodium Content: 825mg
  • Sugar Content: 4g
  • Monounsaturated Fat Content: 28g
  • Polyunsaturated Fat Content: 4g

 

Source: www.cleaneatingmag.com

Precise Portions
In Health News

Golden Jojoba Oil – Natures Blessing for Beauty

If you are already using any cosmetics for your skin’s health, you might have already been aware that “Jojoba oil” is one of the key ingredients in your products. But are you truly aware of the miraculous benefits jojoba oil has on your skin?

Jojoba oil is a golden oil, extracted from the plant which goes by the scientific name “Simmondsia Chinensis” that grows steadily in the United States. Unlike other vegetable oils, it suits all skin types and is rich with vitamins E & B, zinc, copper, selenium, chromium and iodine that brings an unlimited number of benefits for maintaining a healthy skin.

The following portrays those benefits:

Moisturizes the skin: This oil is filled with ceramides which seals hydration inside the skin and creates a powerful barrier against allergens and damages to the skin caused by dust. Not only that, it moisturizes the dry patches in your skin and restores the healthy look of the skin.

Treats the disorderliness of the skin: It’s a miraculous cure for skin disorders like eczema and rosacea. The natural anti-inflammatory properties within will heal the redness caused by dry skin in a snap.

Reduces the aging effects on the skin: As jojoba oil is filled with Vitamin E, linoleic acid, and antioxidants, it helps to regenerate new skin cells as well as reduce the fine lines and wrinkles on your skin and gifts you a younger, healthier and a golden skin.

Minimizes acne effects: This antiseptic and non-greasy oil cleans clogged pores on the skin and clears blemishes without leaving any scar marks on the skin.

Maintains healthy nails and feet: Jojoba oil is rich with natural Vitamin E, that reduces the breakage and encourages healthy nail growth. This wonderful ingredient also helps to heal cracks on your heels by increasing moisture.

Include this miraculous ingredient in your daily skincare routine, so you all would be able to experience its everlasting benefits.

Precise Portions
In Health News

Grape Seed Oil -The Panacea for all Skin Dilemmas.

If any of you were asked what your favorite fruit is; “Grapes” would most likely be your favorite fruit, despite the age differences. But did you know that the grape seeds which most of you spit away are an all in one panacea for most of your skin problems? The gentle oil extracted from these tiny seeds generate a wide array of benefits for your skin. The following is a list which assists in its discovery.

Reduce scars and wrinkles: grape oil is rich with beta-carotene and vitamins D, C, E as well as with essential fatty acids like palmitic, stearic, and linoleic acid which have been proven to have great effects on reducing wrinkles and minimizing the prominence and size of scars.

Prevents the effects of acne & slows the speed of aging: grapeseed oil contains high amounts of polyphenols which are anti-inflammatory antioxidants, which leads to reduced aging of your skin and prevent acne infections and outbreaks.

Skin balancing: this amazing oil is very light to the touch and it balances both oily and dry patches paving way for moisturized skin instead of making it too oily. It can be also used as a toner to prevent acne breakouts and to penetrate blocked pores.

Skin lightning: natural ingredients in the grapeseed oil helps to reduce under eye dark spots and maintain a lighter and brighter skin.

Collagen Restoration: It is found from biochemical researches, that grape seed oil contains high amounts of oligomeric proanthocyanidins which leads to restoration of collagen at the cellular level and removal of free radicals, gifting you a firm and undamaged skin which is soft to the touch and younger looking.

As result of these amazing effects of grape seed oil, most of skin care creams and toners include grape seed oil which you can directly use for your skin and relish the all in one panacea for skin difficulties.

Precise Portions
In Healthly Recipes

Paleo/Keto Bacon Mac & Cheese!

Check out this Keto version of Mac and Cheese! This is one the whole family will love!

Ingredients

1 head Cauliflower (large, broken into florets)

6 slices Bacon (chopped into large bits)

1/3 cup Nutritional Yeast

1 1/4 cups Unsweetened Almond Milk (or carton coconut milk)

1 tsp Xanthum Gum (or arrowroot powder for AIP)

1/2 tsp Onion Powder

1/4 tsp Garlic Powder

1/2 tsp Sea Salt (to taste)

 

Directions

  1. Separate cauliflower into florets and put in a large pot to boil/steam. Water should be about an inch. Cover with lid.
  2. In a separate frying pan, chop bacon and fry until crispy soft. Remove from pan and put aside, but leave grease in the pan.
  3. In a small bowl, mix the remaining ingredients. Whisk till smooth. Pour into frying pan with bacon grease and whisk over low heat till warm and slightly thickened.
  4. Drain cauliflower when it is quite soft. Break into bite-size pieces with a wooden spoon. Add bacon and the sauce to the cauliflower. Mix till sauce is covering everything and serve.

 

Source: Karenmartel.com

Precise Portions
In Eating Healthy, Healthy Eating Facts

The Surprising Way Lighting Can Affect What You Eat

In the modern day, it’s no secret that eating out makes sticking to a diet harder. Despite the enormous portions served in restaurants, new research has now discovered that ambient lighting can in fact trick individuals, by paving the way to consume more.

The aforementioned study, published in The Journal of Marketing Research, was initiated by examining orders of 160 diners at 4 chain restaurants. It was found that nearly half the diners were seated in rooms which were dimly lit, while the other half was seated in well-lit surroundings. Researchers also found that the diners with low light ordered 39% more calories, whereas individuals in brighter surroundings were 16 – 24% more likely to pick healthy items from the menu such as grilled fish, white meat & veggies). The researchers replicated the aforementioned results with hundreds of college students in follow up experiments.

“The thing about brightness which paved the way to eat smarter is that people feel more alert in brighter rooms, which therefore leads to making more forward-thinking, healthful decisions”, explained Dipayan Biswas, Ph.D., lead author, in a press release.

Researchers also concluded that when a coffee placebo is offered or when individuals were simply requested to be more alert in diners in dimly lit rooms, people were as likely as their counterparts in well-lit rooms to make healthy food choices.

It was proposed that making healthy choices often relied on the brightness of one’s mental state than simply the brightness of the room, of course advising not to swear off candlelit dinners as yet.

The director of the Cornell Food and Brand Lab, co-author Brian Wansink, Ph.D., states that the best way to avoid overindulging is to make one’s self-feel more alert.

The aforementioned would mean taking a brisk walk before dinner time or for to receive an instant boost of energy, simply splashing water on face. As Wansink pointed out, mood lighting is not all bad and strategies like these might actually be desirable. Prior research conducted of his has discovered that individuals who have meals in darkened rooms enjoy food more, eat slower & overall consume less.

Precise Portions
In Eating Healthy

Chicken Tandoori with Coconut Cream

Ingredients

  • 12 ozs Chicken Breast (cubed)
  • 6 Barbecue Skewers
  • 1 can Coconut Milk
  • 1 tsp Onion Powder
  • 1 tsp Cumin
  • 1 tsp Coriander
  • 1 tsp Turmeric
  • 1 tsp Sea Salt

Directions

  1. In a shallow dish, add coconut milk and whisk in seasonings. Reserve 1/3 cup of the sauce for serving.
  2. Add chicken breasts to a dish, and swish around to coat. Cover and refrigerate 1 hour or overnight. Preheat grill to 450°F over direct heat. Remove chicken breast from the dish, and discard marinade.
  3. Place cubed chicken on skewers. Place chicken on the grill, and cook through 6-7 minutes. Flip and cook an additional 7 minutes.
  4. Serve with roasted vegetables, slivered almonds and pour additional coconut milk over the dish and enjoy.

 

Source: karenmartel.com

Precise Portions
In Eating Healthy, Healthly Recipes

Gluten Free Lemon White Chocolate Cheesecakes

Portion control has been built into these gluten-free Lemon White Chocolate Cheesecakes. Be mindful when consuming in handfuls..

These Lemon White Chocolate Cheesecakes are creamy & rich and not overly sweet because of the added lemon. The smaller size makes it for a perfect indulgence.

Top these tiny Lemon White Chocolate Cheesecakes with a spoonful of tangy Lemon Curd, to help cut out any additional sweetness. They could also be topped with fresh berries too.

 

Prep Time

 

20 mins

 Cook Time

 

20 mins

 Total Time

 

40 mins

 Serve

 

12

 

Ingredients

 

Crust:

 

  • 2 Tablespoons (30 ml) butter, melted
  • 6 ounces (170 g) gluten-free Graham Animal Crackers, crushed

 

Lemon White Chocolate Cheesecakes:

 

  • 2-8 oz (250 g) packages cream cheese, softened
  • 1/2 cup (100g) granulated sugar
  • pinch of salt
  • 1/3 cup (80 ml) sour cream
  • 2 Tablespoons (30 ml) lemon juice
  • 2 teaspoons (10 ml) lemon zest
  • 1/4 cup (60 ml) heavy whipping cream
  • 1 teaspoon (5 ml) pure vanilla extract
  • 2 large eggs, room temperature
  • 8 oz (225 g) gluten-free white chocolate, melted

 

Instructions

 

  1. Preheat the oven to 325 degrees F (163 degrees C). Line a 12 cup muffin tin with paper or foil liners. Set aside.

 

Crust:

 

  1. Mix the melted butter and crushed cookies until they resemble wet sand. Divide the crumbs between the 12 muffin cups. Use a small cup to press the crumbs evenly across the bottom of the cupcake liner.

 

Lemon White Chocolate Cheesecakes:

 

  1. In the bowl of a stand mixer, fitted with a paddle attachment, beat the cream cheese, sugar, and salt until light and fluffy, about 5 minutes, scraping down the sides as necessary.

 

  1. In a separate bowl, whisk together the sour cream, lemon juice, lemon zest, cream, and vanilla extract.

 

  1. With the mixer running on low, slowly add the sour cream mixture to the cream cheese. You only want to mix until it is fully incorporated. Scrape down the sides of the bowl to ensure you don’t have any lumps of cream cheese.

 

  1. With the mixer on low, add the eggs, one at a time, mixing until the first one is incorporated before adding the second. Mix on low speed just until the batter is smooth.

 

  1. Fold in the melted white chocolate with a rubber spatula. This will help ensure you don’t over mix the batter.

 

  1. Spoon the batter into the prepared muffin tin. I use my large cookie scoop to make this easier.

 

  1. Bake in the preheated oven for 18-20 minutes, or until the cheesecakes are mostly set.

 

  1. Allow the cheesecakes to cool on a wire cooling rack for 15 minutes, before refrigerating for 1-2 hours. You want them to be completely cool before removing the cupcake liner. Top with Lemon Curd or fresh berries immediately before serving.

 

Source: faithfullyglutenfree.com