Kasia the Expert

     Over the holidays, I was lucky enough to visit Spain for ten wonderful days!  Of all the extraordinary things I saw, I paid close attention to one thing in particular--how Spaniards maintain eating and exercising habits.  I was curious to compare their health statistics with the 65 percent overweight population in the U.S.  According to the World Health Organization, half of the Spanish population is overweight and 12-15 percent are obese, which happens to be lower than Americans.  Why, you ask?  Here's what I observed:

• They walk everywhere.  The hassle of getting in the car or even hailing a taxi cab is enough to coax people to walk--even if their destination is as "little" as ten blocks away, as my native Spanish friend put it.  To maintain body weight, calorie expenditure must equal calorie intake (and if you're trying to lose weight, calorie expenditure must exceed calorie intake).  By walking even 30 minutes per day, at a speed of 3.5 mph (to the post office, drop your child off at school, walk the dog), you may burn up to 150 calories.  The take-home lesson:  Any kind of physical activity leading to calorie expenditure is enough to prevent creeping weight gain for many people.
• They eat small portions.  Tapas, small appetizers that can easily form an entire meal, are very common throughout Spain.  They can range from simple items, such as olives or cubes of ham and cheese to more elaborate dishes, such as potato omelets or finger sandwiches.  By sampling a few of these appetizers as my meal, it gave me a chance to experience several different tastes and made me realize when I was full.  The take-home lesson:  Start with smaller portion sizes and savor every bite.
• They rarely eat dessert.  I was shocked when my friend told me that, typically, Spaniards do not eat dessert and if they do, it's something simple, such as yogurt!  Compared to a typical American dessert (let's say chocolate cake with chocolate icing) opting for a four ounce cup of yogurt will save at least 120 calories.  The take-home lesson:  Desserts can be as simple as yogurt, pudding or fruit.

     Just because my European vacation ended, doesn't mean my balanced lifestyle habits have to.  Hasta luego!

   In a couple of weeks, after the holidays, you may notice an explosion of weight loss ads, such as, "Lose weight fast and easy" or "Eat as much as you want and still lose weight". The basics of weight loss, however, remain centered around energy balance. According to the Dietary Guidelines for Americans, "To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended". In other words, we need to let the calories in equal calories out; otherwise, we gain or lose weight.

Can you really lose weight fast and easy? While rapid weight loss is possible, it usually results in more non-fat loss (water and muscle) than fat loss. A promise of a quick weight loss may also come with a strict caloric limit - which means limited food choices. Any lost weight is usually quickly regained once the diet is not followed.

Losing 1/2-2 pounds a week by making healthy food choices, eating moderate portions and building exercise into daily life is the best way to lose weight and keep it off. Another benefit to adapting healthy eating and physical activity habits is that you may also lower your risk for developing type 2 diabetes, heart disease and high blood pressure.

What about eating as much as you want and still losing weight? If it sounds too good to be true, it probably is... When trying to lose weight, you can still eat your favorite foods - as long as you pay attention to the total number of calories that you eat.

Our quest for the easiest way to lose weight may never end but the best approach to losing weight is to cut back on the number of calories you eat and be more physically active.

Most of my friends and family members would agree that breakfast is the most important meal of the day. In fact, the International Food Information Council (IFIC) Food and Health Survey conducted this year found that 92% consumers also share this sentiment, but fewer than half (46%) of consumers eat breakfast seven days a week. I know my favorite excuses for skipping breakfast are being short on time and just not being hungry in the morning.

According to the Breakfast Research Institute, there are many reasons for eating a healthful breakfast including studies showing that people who eat breakfast have a reduced risk for heart disease and improved weight management compared to breakfast skippers. Also, while breakfast provides only 16 percent of total daily calories, it supplies up to a quarter of positive nutrients such as calcium, potassium, vitamin C, magnesium and fiber. Some studies suggest improved cognitive and academic performance among children who consume breakfast.

For me, eating breakfast to help me manage my weight is the greatest motivator to eat it. On days that I'm just not hungry in the morning I decided to start the day with a small amount of juice, (about 1/2 cup), then later when I'm hungry, have a snack such as low fat yogurt with berries. I noticed that having a two-food group snack such as yogurt (Milk group) and berries (Fruit group) instead of extra calories like a donut or a cookie is satisfying and helps me focus until lunch. Another two-food group breakfast that works for me is apple slices (Fruit group) dipped in peanut butter (Meat & Beans group).

When I'm short on time and don't get any breakfast before leaving the house in the morning, I rely on my well-stocked desk drawer at work. It's filled with whole grain cereal, whole grain bread and crackers, canned fruit packed in fruit juice, peanut butter, sunflower seeds, raisins and instant oatmeal.

Overcoming breakfast barriers can be challenging but having an energizing start to my day is worth the effort!