Obesity is a known risk for high blood pressure, diabetes, heart disease and colon cancer. A recent study out of Israel found that obese or overweight 17- and 18-year-olds can have an increased risk of developing colon and rectal cancer, and the risk may be increased as high as 50%! We now have another reason to encourage good eating and exercise habits for our children. The earlier these healthy life style habits begin, the better.
Snazzy Quick Roast Chicken
1 h 30 m
- 1 3 pound whole chicken
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1/4 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- Preheat oven to 450 degrees F (230 degrees C).
- Rinse chicken thoroughly inside and out under cold running water and remove all fat. Pat dry with paper towels.
- Put chicken into a small baking pan. Rub with olive oil. Mix the salt, pepper, oregano, basil, paprika and cayenne pepper together and sprinkle over chicken.
- Roast the chicken in the preheated oven for 20 minutes. Lower the oven to 400 degrees F (205 degrees C) and continue roasting to a minimum internal temperature of 165 degrees F (74 degrees C), about 40 minutes more. Let cool 10 to 15 minutes and serve.
Polycystic ovary syndrome (PCOS) is a common condition that affects approximately 10% of women during their reproductive age. It is often characterized by obesity, irregular menses, and impaired insulin function. Obesity may play a role in the etiology, and with weight loss, there has been reported improvement in some of the clinical findings.
There is a recent large study that suggests a Carnitine supplement may be of benefit for these patients. L-Carnitine is an amino acid (a building block for proteins) that is naturally produced in the liver and kidneys. It helps the body turn fat into energy, and your body usually can make all the Carnitine it needs. In this study, the diagnosis of PCOS was made using the Rotterdam criteria. To make the diagnosis, two of the following findings needed to be present:
- Irregular menses over 35 days or less than 8 menses per year caused by a problem with ovulation
- Signs of hirsutism indicative of increased testosterone
- Polycystic ovaries with 12 or more follicular cysts in each ovary
In this study, when 250 mg of L-Carnitine was given to women with PCOS, who were also on metformin, there was a significant reduction in weight based on BMI changes. There was also an improvement in glycemic control. The Carnitine was given for over 12 weeks.
Remember to always speak to your health care provider before considering starting any supplement.
If you are on a regular walking program as part of your exercise plan, the recent snowstorms may hold you back for a while. It may be time to revisit your stairs at home or at work to continue staying in shape.
Try to vary your ascent by speed and the number of steps taken. Before you begin each climb at home, you may want to add stretching and doing a plank or push-ups. Before your descent, consider 10 jumping jacks. Also, always remember to speak to your health care provider before beginning any exercise program!
I have always advised my patients that walking is a great exercise. A pair of sneakers and comfortable clothes is all you need to get started. Taking the stairs instead of the elevator has been another of my common suggestions, and as the colder weather quickly approaches, maybe we should consider starting a stair climbing program.
Most of us have access to stairs, either at home, work, or the mall. A great way to begin is climbing the stairs one at a time at your own pace, either holding on to the rail or keeping your hands free. You are using more muscles and burning more calories than walking. It is a vertical exercise, so it is good for muscle strengthening, cardiovascular work, and weight loss. Once you are up the stairs, you must come back down since the descent also has great benefits.
As always, do not start an exercise program unless you have discussed it with your health care provider. Stair climbing can be an easy addition to your exercise program and who knows where it will take you!
The fall season is full of pumpkins, mums, scary costumes, and beautiful crisp clean air! It is a perfect time to get started on an outdoor walking program. Join a friend or relative and begin your walking exploration of your neighborhood and make this fall the getting in shape season for you.
“If you’re looking for the Fountain of Youth, kale may just be it!” Tom Gatto, a registered dietician, updates us on the nutritional powerhouse called kale. His discussion includes nutrient density, how to prepare it, and which vitamins, minerals, and antioxidants it contains and how they enhance our health.
My vimeo channel: vimeo.com/channels/drpolcino
Weight control is a major concern for most of us. As menopause approaches, many women experience an increase in their weight, with about 70% being overweight. Body mass index (BMI) is a commonly used calculation that quantifies where our weight is, and when using this classification, about 50% of perimenopausal and menopausal women are considered obese.
Using a person’s height and weight, body mass index can be calculated, giving us a guide to where we stand with regards to our weight. A BMI of 24 to 29 is considered overweight, and over 30 is obese. Let us look at where some weights fall:
- At 5 ft. 1 in. a BMI of 24 to 29 corresponds to a weight of 130 to 150 lbs.
- At 5 ft. 1 in. a BMI of 30 corresponds to a weight of 160 lbs.
- At 5 ft. 6 in. a BMI of 24 to 29 corresponds to 155 to 180 lbs.
- At 5 ft. 6 in. a BMI of 30 corresponds to a weight of 185 lbs.
Remember that this BMI number is not an exact measurement of body fat but it alerts us to where our weight status lies and gives us an indication of our risks for developing the complications of obesity. These include diabetes, hypertension, heart disease, and many other medical conditions.