As you all know I’m a huge fan of the TV show The Biggest Loser and I was so excited when I won the gift pack last week. Imagine my excitement when I was asked to be the next stop on their Wrigley’s blog tour! As a part of this, I was given the wonderful opportunity and privilege to interview Molly Gee a Dietitian and communications consultant with more than 25 years experience in health/nutrition communications and the clinical management of obesity.
A big thanks to Molly for taking the time to answer my questions and many thanks to Wrigley’s and The Biggest Loser for making this opportunity possible.
There are no magic formulas to achieve weight loss. A low-fat, low- calorie diet in the range of 1200-1600 calories is recommended by most health professionals. Health and safety are always the top priority. Keep things simple by cutting 500 calories per day and gradually increasing physical activity. Walking continuously for 10 minutes a day is a realistic goal for someone who is doesn’t usually exercise at all. For those who have a regular routine, adding new exercises can make a difference. Aerobic activity is always a priority but adding strength training is often overlooked. Just these small changes should result in a safe weight loss of about 1 pound per week.
Getting “stuck” at a particular weight in your weight loss journey is frustrating. Being patient, drinking water and increasing physical activity is the recipe for breaking that “plateau.” Two thousand steps are equal to about 1 mile. A pedometer is a great tool to monitor steps taken each day. Social support is another key strategy for staying motivated. Schedule a walk or meals with people that share your goals. Join the “Wrigley Walk and Chew Gum Challenge” for support online. Sign up at www.gumisgood.com/walkandchewgum to register. Special grocery lists and a weekly progress journal can be downloaded to record and track your progress.
I've heard a lot about Super Foods, which of these do you find essential to incorporate into a well balanced diet and why?
All foods bring some nutritional diet. Some foods, however, provide multiple disease-fighting nutrients. (The diseases include heart, high blood pressure, some cancers, and diabetes) For example, eggs are a versatile, economical protein-packed food. They contain 12 vitamins and minerals, including choline, which is needed for brain development and memory.
Beans can help your heart and your gut. The insoluble and soluble fiber helps to lower cholesterol, provides satiety and helps rid your body of waste. Beans are another economical source of protein, carbohydrates, magnesium and potassium. They are great as the centerpiece of a meal, a side dish or as an ingredient in a favorite soup or casserole recipe.
Broccoli is rich in vitamin A, C and K. The fiber helps you feel full and is a great weight-control strategy. Broccoli is available year round and can be enjoyed raw or cooked, according to your taste.
Nuts make the super food list because of their protein, heart-healthy fats, antioxidants, and fiber content. An ounce of nuts goes a long way for health. More nuts mean more calories; so moderation is still the key. Adding almonds, walnuts or pecans to my salads is my favorite way to enjoy these delicious health benefits.
Keep in mind that all foods bring nutrients to your diet.
About 80 percent of people's total water comes from drinking water and all other beverages including caffeinated ones and the other 20 percent comes from foods like fruits and vegetables.
In 2004, the Institute of Medicine of the National Academies provided recommendations for water intake based on national data which showed that women take in 91 ounces of total water from all sources and men take in 125 ounces daily. The panel said these were adequate amounts. People who are very physically active or who live in hot climates need to drink more water.
I recommend that people drink water or other beverages at mealtime and as often as possible throughout the day. I never pass a water fountain without taking a long drink (10 gulps).
What is the most common question people ask you about nutrition?
How can I lose weight? Everyone is looking for the magic but it’s about small lifestyle changes in diet and exercise made daily.
Practice portion control by sharing entrees
Choose plain entrees with the fewest ingredients instead of casserole-style dishes
Avoid fried foods
Ask for sauces, gravies and salad dressing on the side
Share desserts
Does gum really suppress your appetite and the desire to eat sweets? What research has been done to support this?
At five to ten calories a piece, chewing gum like Extra Polar Ice can be used as a tool for managing weight when substituted for a high- calorie snack or as an alternative to mindless munching throughout the day. It is economical, portable, comes in a variety of flavors and is fun.
In 2007, an initial study published in the scientific journal Appetite found that chewing gum before an afternoon snack can reduce hunger, diminish cravings for sweets and decrease snack consumption by 36 calories. More research is needed to fully understand appetite. However, small changes over time can result in big results.
~*~ Your chance to WIN!!! ~*~
In addition to doing the interview, I also have 10 Step it Up with Extra Gum gift packs, just like the one I won, which include a pedometer and Biggest Loser DVD, water bottle and Wrigley’s Extra gum to give away. YAY!!!
In order to win, please leave a comment below with your best diet tip or why you would like to win by Wednesday December 12, 2007 at 5pm EST. Winners will be selected randomly.
NOTE: The contest is open to EVERYONE, regardless of what country you live in (YAY)
MOLLY GEE, MEd, RD
Molly is a Registered Dietitian and communications consultant with more than 25 years experience in health/nutrition communications and the clinical management of obesity. She is frequently asked to serve as a media spokesperson, expert reviewer or speaker by corporations, food companies, trade associations, government agencies and pharmaceutical companies. She has been widely quoted in the media, including USA Today, the New York Times, Chicago Tribune, Los Angeles Times, Shape, Health, Weight Watchers and Self.
From 1992 to 2001, Molly reported on nutrition and health on KTRK-TV, the ABC network affiliate in Houston. Prior to health reporting, she was the nutrition expert on “Good Morning Houston.”
Currently, Molly is the project leader at Baylor College of Medicine for LOOK AHEAD, a NIH multi-center clinical trial examining the cardiovascular benefits of sustained weight loss in people with Type 2 diabetes.
Molly is a dynamic leader in the American Dietetic Association. In recognition of her dedication and contributions to dietetics, Molly received the
Molly holds a MEd in Allied Health Education from Baylor College of Medicine/University of Houston. She completed her dietetic internship at Oklahoma State University and received a BS in dietetics from the University of Houston.
Wow that is excellent! Must have been great to fire some questions to a professional and the answers really help offer good advice!
ReplyDeleteI would say that the biggest tip or should I say the biggest visual (you will see in a minute)that I have is in regards to time management.
ReplyDeleteWhy time management? We usually think of this as something in the work force right? Something being told by our bosses to use our time wisely - they even hold classes on time management!
Most of us wish we took better control of our lives. We want to manage our time, not let our time manage us.
Remember a time that you set a goal to start an exercise program or develop a healthy eating plan. NOW think of the other tasks in life that you allowed to become more important than that personal goal.
If you don't have enough time or energy to meet your goals, it may be because you are taking on too many other tasks. Often, people aren't effective about saying no when others make demands or requests.
What helps me is this:
Prioritize your tasks. Assign a number to everything that you want to accomplish. Level 1 ask tasks absolutely MUST get done; level 2 tasks are important and SHOULD get done; level 3 tasks might get done only after 1 and 2 tasks are done. Think about how often you let low-priority tasks get in the way of accomplishing your higher priority tasks (exercise, meal planning, food journaling). What changes can you make?
Now for the visual:
I was reading about an expert on subject of time management. One day this expert was speaking to a group of business students and, to drive home a point, used an illustration that those students and I will never forget.
As this man stood in front of the group of high-powered overachievers he said, "Okay, time for a quiz."
Then he pulled out a one-gallon, wide mouthed mason jar and set it on the table in front of him.
Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time in the jar.
When the jar was filled to the top and no more rocks would fit inside,he asked "Is this jar full?"
Everyone in the class said, "YES." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel.Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks.
Then he asked the group once more, "Is the jar full?"
By this time the class was onto him. "Probably not," one of them answered.
"Good!" he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all of the spaces left between the rocks and the gravel.
Once more he asked the question,"Is this jar full?"
"No!" the class shouted. Once again he said, "GOOD!" Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked at the class and asked, "What is the point of this illustration?"
One eager person raised his hand and said "The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!"
"No," the speaker replied, "that's not the point." The truth this illustration teaches us is: If you don't put the big rocks in first, you'll never get them in at all." What are the big rocks in your life when it comes to losing weight? What do you want to accomplish?
Remember to put these BIG ROCKS in first or you'll never get them in at all.
As we go into 2008 and a New Year gives us all a fresh, clean slate,remember to make yourself a top priority! Make yourself and your weight loss a LEVEL 1 task (It MUST absolutely get done!)
Hugs to all - WE CAN do this!
I wanna win! My tip...plan ahead. If I know I'm going to eat out, I make sure to educate myself about the menu ahead of time. That way I know what my choices are, and there are no surprised or temptations once I get to the restaurant!
ReplyDeleteWow, very cool! Your questions were very good. I really like the show and find most of the contestants inspiring. I'd love to see everyone win on ABL!
ReplyDeletethat is so exciting!! congrats, you deserve it!!
ReplyDeleteMy best diet tip would be to never cut out any food group. every food group is important and has its benefits to weight loss as long as its in healthy portions and moderation. so many fat diets are based upon cutting out sometihng like carbs or no fat, but some fats are good for you and there are many healthy carbs out there that should be eaten to give you energy and sustain you.
I would love to win! Having lost over 100 lbs I can say the biggest tip is moderation not deprivation - those 3 words keep me satisfied - not feeling deprived - knowing if I plan for it I can endulge on occasion, just not everyday and not in huge quantities!! I will never go back to the all or nothing attitude!!
ReplyDeleteMaddds
Maddds - I love the 3 words you use. Moderation not deprivation. Thank you for that. It's going on my fridge!
ReplyDeleteDiana (scale junkie) always talk about not depriving ourselves because we KNOW what will happen if we do!
Face first down into whatever we were depriving ourselves of!
My tip- make your progress VISIBLE. Either with pictures or charm rewards (for time spent exercising or inches/pounds lost). (as for me I will be doing BOTH!) If you can keep track of where you started it's easier when the tough times hit to know you have worked too hard to get where you are now and not willing to go backwards to get where we were.
ReplyDeleteAnother tip - BUDDY SYSTEM! Keep positive and committed people around you to help encourage you in your progress. It so helps not being alone in this battle!
I am behind on your blog again!
Moni rocks for sending me an email! :-)
Have a great day!
Great interview! My tip would be: Don't bring trigger foods into the house. If you know that a particular food is going to tempt you to overeat or is unhealthy... simply don't buy it.
ReplyDeleteMy biggest tip? Don't forget to do something nice for yourself along the way.
ReplyDeleteIf you feel a binge coming on, promise to reward yourself with something small for not giving in. A little bouquet of carnations, or a new lip gloss, just for staying strong.
HMM MY TIP.. follow a plan that works for you... make sure it is balanced and does not leave out any food group.. ( ICE CREAM is not a food group by the way :-) ) .. watch your portions too.. THat is a huge component of eating healthy portion control... would love to win.. I love surprises ;-)
ReplyDeleteI think one of the things that help me at work is keeping a tube of toothpaste and a toothbrush there. It's really good if there's something sweet but not terribly wonderful. (If it's really wonderful, etc., then it's another story.)
ReplyDeleteThat's pretty exciting that you won that prize and got to interview Mary Gee. How neat!!!
It looks like I'm too late, but I still want to chime in with my tip.
ReplyDeleteNever go too long without having something to eat... I eat every 3 hours. That way I get something in my stomach before it starts growling and going nuts... if I wait until I'm really hungry, I tend to overeat!