NewsBites from the Vitatitian- Men's Health

Dear Heather,
I am 38 years old and about 25 pounds overweight. About three weeks ago my wife and I welcomed a new baby girl into the world. I have made the decision to get healthy; not only for myself, but for my wife and new baby as well. My wife recently joined Weight Watchers to help lose some of the weight she gained during her pregnancy. She told me about Weight Watcher’s men’s program. While surfing on WeightWatchers.com I was excited to learn about Vitalicious. As their Vita-titian, do you have any suggestions to help get me started? -Dave the New Dad

Dear Dave,
Congratulations on the new baby and your decision to lead a healthier lifestyle! With your first Father’s Day around the corner, you couldn’t have picked a better time to begin your journey. Here are some quick tips and strategies to get you started:
1. Always eat breakfast- breakfast is arguably the most important meal of the day. Aim for a mix of whole grain carbohydrates and protein such as a MultiBran VitaTop and low-fat yogurt. You’ll get fiber packed whole grains from the VitaTop, protein from the yogurt, and a healthy satisfying way to start to your day!
2. Have a strategy- You would never walk into a meeting unprepared, so why walk into a day surrounded by countless temptations unprepared? Plan your meals ahead of time by preparing what you can at home or checking out a restaurant’s menu online before you go.
3. Snack- Snacking is a critical part of your strategy. To avoid the 4 PM vending machine stampede come to work prepared with a pre-portioned snack. VitaTops are the perfect 100 calorie snack that will satisfy your sweet tooth without the guilt while giving you the energy needed to power through the rest of your day.
4. Eat more- One of the most common diet mistakes I hear is not eating enough. Low energy intake can slow the speed of your metabolism and increase the onset of a hunger driven bad mood! Coming home famished after not eating all day may lead you to calorie binge! Think of your body as a furnace that needs continuous refueling. Feeding it every couple hours will help your body run at its best.

Keep up the good work,
Heather

Dear Heather,
About a month ago, my doctor diagnosed me with high blood pressure and high cholesterol. He suggested I first try to bring down my numbers through diet and exercise. I really enjoyed the Vitalicious Sampler my daughter ordered for me as an early Father’s Day gift, especially the Dark Chocolate Pomegranate VitaTops. I am trying to make the right choices with the foods I eat. Can you suggest any other changes I can make in my diet?-Henry in Heartsville
Dear Henry,I am so glad you enjoyed the sampler! There are definitely dietary changes you can make which can help control your blood pressure and cholesterol:

FIBER! Aim for 20-25 grams a day. Fiber has been shown to reduce cholesterol by decreasing its absorption in the gastrointestinal track. Plus fiber keeps you full and satisfied. VitaTops and VitaMuffins are packed with 4-6 grams of fiber making them both healthy and satisfying.

Look for foods rich in heart healthy mono and polyunsaturated fats. Polyunsaturated fats are found in foods such as walnuts and sunflower seeds. (try the Sugar-Free/Low-Carb Banana Nut VitaTop) They can reduce unhealthy levels of LDL (bad cholesterol), preventing the clogging of arteries. Monounsaturated fats can be found in foods such as olive oil and avocados. They too can also help reduce LDL with the added benefit of increasing levels of HDL (good cholesterol).

Include plant sterols in your diet. The Dark Chocolate Pomegranate VitaTops and VitaBrownies contain heart healthy plant sterols (made by CoroWise™ a subdivision of Cargill). Plant sterols can actively contribute to a heart healthy, cholesterol lowering diet*.

Cardiovascular exercise- schedules are tight and we can’t always make it to the gym. Try sneaking small increments of exercise into your day. For example park far from the entrance of the mall, take a 15 minute walk during your lunch break, or even try a 30 minute home exercise DVD. Cardiovascular exercise can help increase HDL levels. Whichever exercises you decide to do you’re on the right track!

Look out for hidden sodium! According to the American Heart Association American’s should consume 2,300 mg of sodium per day, however the average American consumes between 2,900 mg and 4,300 mg. Elevated sodium intake can lead to high blood pressure. People living with high blood pressure have a greater risk of developing heart disease or stroke. Be sure to check nutrition labels closely. You may be surprised to learn that sodium may be hidden in canned goods, chips, condiments and even baked goods. Vitalicious products on the other hand are low sodium treats your heart will thank you for!

Best of luck!
Heather

*The consumption of foods containing at least 0.4g plant sterols per serving, twice daily with meals, as part of a diet low in saturated fat and cholesterol (for a total daily intake of at least 0.8g) may reduce the risk of heart disease