Dr. Weigh - DrDolgoff's Blog - SacMomsClub.com

Dr. Weigh - DrDolgoff's Blog - SacMomsClub.com http://www.sacmomsclub.com/home/Blog/DrDolgoff SacMomsClub is excited to share Dr. Dolgoff's blog with you - you'll learn tips to guide your family's nutritional choices and gain insight into helping your kids maintain a healthy weight. Joanna Dolgoff, MD is a Pediatrician and Creator of Dr. Dolgoff's Weigh: Online Child and Adolescent Weight Management Practice. Her practice is devoted to helping children and teens lose weight safely. Dr. Dolgoff's online weigh is the only online weight loss program for children and teens. She is happy to boast a 96% weight loss success rate! SacMomsClub is excited to share Dr. Dolgoff's blog with you - you'll learn tips to guide your family's nutritional choices and gain insight into helping your kids maintain a healthy weight. Joanna Dolgoff, MD is a Pediatrician and Creator of Dr. Dolgoff's Weigh: Online Child and Adolescent Weight Management Practice. Her practice is devoted to helping children and teens lose weight safely. Dr. Dolgoff's online weigh is the only online weight loss program for children and teens. She is happy to boast a 96% weight loss success rate! en-us Tips & Recipes For A Healthy Thanksgiving http://www.sacmomsclub.com/home/Blog/DrDolgoff/10575 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10575 <meta content="text/html; charset=utf-8" http-equiv="Content-Type" /> <meta content="Word.Document" name="ProgId" /> <meta content="Microsoft Word 11" name="Generator" /> <meta content="Microsoft Word 11" name="Originator" /> <link href="file:///C:DOCUME~1LANDER~1LOCALS~1Tempmsohtml11clip_filelist.xml" rel="File-List" /><style type="text/css">  </style> <p><a title="Permanent Link to Tips (And Recipes) For a Healthy Thanksgiving" href="http://drweigh.com/blog/2009/11/20/tips-and-recipes-for-a-healthy-thanksgiving/"><span style="font-size: 16pt; font-weight: normal;">Tips (And Recipes) For a Healthy Thanksgiving</span></a></p> <p>Created by: Joanna Dolgoff MD</p> <p><em style=""><span style="color: rgb(0, 112, 192); font-weight: normal;"><a href="http://drweigh.com/blog/"><span style="color: rgb(0, 112, 192);">http://drweigh.com/blog/</span></a><o:p></o:p></span></em></p> <p><span style="font-size: 11pt; font-weight: normal;">With Thanksgiving just around the corner, you might think it is impossible to stick to a healthy eating plan-right? Wrong! Although high calorie foods and holidays go hand in hand, it is 100% possible to stay on track! Do not let the cornucopia of food options weigh you down; it is time to kick off the holiday season right. Follow these tips to ensure you have a happy AND healthy season!<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Top 10 Thanksgiving Survival Tips<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1. Eat a well-balanced breakfast and lunch before your Thanksgiving extravaganza to prevent hunger and the overeating that often results from it!<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">2. Bring a low calorie dish or dessert to your Thanksgiving dinner (even if you aren’t asked) to ensure you have healthy options available.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">3. On the weeks leading up to Thanksgiving, make sure you maintain a healthy lifestyle every day. Choose to eat well and exercise often to prevent any unnecessary weight gain.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">4. Drink plenty of water on Thanksgiving! It helps fill you up without any extra calories.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">5. Aim for just one helping from each food group! Enjoy a balance of protein (white meat turkey), vegetables, and one type of starch, such as corn or potatoes, to fill you up!<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">6. If you must, save a red light food to have an extra helping of potatoes or a dessert!<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">7. Enjoy special holiday foods! Don’t waste calories on foods you can eat everyday; instead, choose smaller portions of holiday favorites like Pumpkin Pie or Sweet Potato Pie.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">8. Avoid noshing on small appetizers because they can add extra calories to your meal without making you feel full.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">9. Fortunately, white meat turkey, vegetables, and sweet potatoes are healthy options found at most Thanksgiving dinners! Just be aware of how they are prepared; avoid fried foods, heavy sauces and foods made with a lot of butter or oil.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">10. Nix leftovers! Give your guests “doggie bags” or donate leftover food to a homeless shelter in your area.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Thanksgiving is a day to focus on family and friends and to give thanks for all the blessings in your life! You may want to even start a new Thanksgiving tradition in order to celebrate. Instead of focusing solely on the food being served, get the whole family moving with a friendly game of touch-football or basketball. Don’t forget to give thanks for your ability to maintain a healthy lifestyle during the holiday season!<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Healthy and Hearty Thanksgiving Staples</span></p> <p><span style="font-size: 11pt; font-weight: normal;"><o:p></o:p></span></p> <p><em><span style="font-size: 11pt; font-weight: normal;"><strong>Pumpkin Spiced Squash Pie</strong><o:p></o:p></span></em></p> <p><span style="font-size: 11pt; font-weight: normal;">Prep Time: 40 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Cook Time: 50 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ready Time: 90 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ingredients:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 cup cooked mashed butternut squash<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 3/4 cup fat-free milk<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 2 eggs<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1/2 cup dark brown sugar<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 tsp pumpkin pie spice<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 tsp cinnamon<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1/8 tsp salt<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 store-bought graham cracker crust<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Preparation:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1. Preheat oven to 350 F.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">2. Blender, purée squash, milk, eggs, brown sugar, pumpkin pie spice, cinnamon and salt until completely mixed.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">3. Pour into graham cracker crust and bake for 45 to 55 minutes or until the pie is set in the center.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">4. Let pie cool on the counter and then refrigerate.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Makes 8 servings<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1 slice (1/8 pie): Yellow</span></p> <p><span style="font-size: 11pt; font-weight: normal;"><o:p></o:p></span></p> <p><em><span style="font-size: 11pt; font-weight: normal;"><strong>Nutty Bean Salad</strong><o:p></o:p></span></em></p> <p><span style="font-size: 11pt; font-weight: normal;">Prep Time: 10 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Cook Time: 15 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ready Time: 25 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ingredients:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 8 cup small green beans, ends trimmed<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 2 cup sliced green onions<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1/3 cup chopped walnuts or almonds<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 1/2 Tbsp chopped fresh rosemary<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· ¼ cup fresh lemon juice<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 1/2 Tbsp grated lemon rind<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Preparation:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1. Arrange green beans in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Place beans into cold water to stop the cooking process; drain.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">2. Spray a sauté pan with cooking spray. Over medium-high heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">3. Cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind and serve.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Makes 8 servings<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1 cup: Green</span></p> <p><span style="font-size: 11pt; font-weight: normal;"><o:p></o:p></span></p> <p><em><span style="font-size: 11pt; font-weight: normal;">Cranberried Sweet Potatoes<o:p></o:p></span></em></p> <p><span style="font-size: 11pt; font-weight: normal;">Prep Time: 12 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Cook Time: 50 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ready Time: 65 minutes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Ingredients:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 2 medium sweet potatoes<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 2 Tbsp cranberry juice<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 Tbsp brown sugar<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1 Tbsp butter, melted<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 1/8 tsp ground ginger<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">· 4 tbsp craisins<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Preparation:<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">1. Preheat oven to 400 F.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">2. Scrub potatoes and cut in half lengthwise; do not peel.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">3. Spray a baking pan with nonstick cooking spray. Place the potatoes in pan, cut-side down. Bake in the preheated oven 30 to 40 minutes or until almost tender.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">4. Stir together the cranberry juice, brown sugar, butter, and ginger. Turn potatoes cut-side up and brush with cranberry mixture. Bake 5 to 10 minutes or until tender. Sprinkle each half with 1 tbsp of craisins. Serve immediately.<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">Makes 4 servings<o:p></o:p></span></p> <p><span style="font-size: 11pt; font-weight: normal;">½ potato per serving: Yellow<o:p></o:p></span></p> <p><em><span style="font-size: 11pt; font-weight: normal;">HAVE A HAPPY AND SAFE THANKSGIVING!<o:p></o:p></span></em></p> <p class="MsoNormal"><o:p> </o:p></p> Why are overweight kids so picked on? http://www.sacmomsclub.com/home/Blog/DrDolgoff/10308 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10308 <div align="center"><font size="3" color="#ff6600"><strong>Why are overweight kids so picked on?</strong></font><font color="#ff6600"><br /> <br /> </font><font size="3" color="#ff6600"><strong>A new study adds insight!</strong></font><font color="#99cc00"><br /> </font></div> <br /> <p>I just read about an interesting new study on Medical News Online.  The study was performed at Kansas State University and evaluated what children think about other kids with “undesirable characteristics, such as being overweight or aggressive.”  The researches also looked at how children treat kids with these attributes.</p> <p>Obviously, as a child obesity doctor, I was very interested to hear what they had to say.  Past studies have shown that children are prejudiced against overweight kids.  In fact, prior studies have determined that kids would rather be friends with children with physical handicaps (such as using a wheelchair or missing a limb) than with an overweight child.</p> <p>But now, one out of every three kids in our country is overweight or obese.  Unfortunately, there is no longer anything unusual about an overweight child.  Does this change how overweight children are perceived by their peers?</p> <p>No.  It seems that it doesn’t matter that so many kids are now overweight.  Overweight children are still discriminated against by their peers.</p> <p>A major finding of this study was that children discriminate against kids with undesirable characteristics that they believe their peers have the ability to control.  For example, they disliked kids with aggressive behavior and overweight children because they felt that these children are responsible for the characteristic and should be able to change it.  They did not, however, look down on children with severe illnesses, such as chronic asthma.  They felt that the asthmatic child could not help being asthmatic and they didn’t hold it against him.<br /> Not only did the kids say they disliked the aggressive and obese students, they also said that they were more likely to pick on them.  Boys tended to respond more negatively to kids with undesirable characteristics than girls.  The study was done on third-graders and sixth-graders.  Each child filled out a questionnaire with descriptions of hypothetical peers such as a poor student, a nonathletic student, an obese student, an aggressive student, a shy student, an asthmatic student, and a student with ADHD.  The aggressive student was the most unappealing, followed closely by the obese student.  The kids were most sympathetic towards the asthmatic student.</p> Can Italian Food Be Healthy? http://www.sacmomsclub.com/home/Blog/DrDolgoff/10286 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10286 <h2>Can Italian Food Be Healthy?</h2> <p>What comes to mind when you think of Italian food? Creamy foods, extra cheese, thick pizza, lasagna?  In America, Italian cooking is known for its large portions with lots of cheese and sauce.  Many dishes are not likely to be good for your health or your waistline.  Here are some lower calorie dishes and helpful hints to consider when eating at an Italian restaurant.  Bon Appetit!</p> <p><strong><em>Healthy Italian Dining:</em></strong><em> </em></p> <p><em> </em><em> </em></p> <p><strong>Before heading to the restaurant:</strong><strong> </strong></p> <p><strong> </strong></p> <ul> <li>Whenever possible review the menu from your restaurant of choice BEFORE you head out. You can often find this information online.  Sometimes the calorie information will be available online.  PLAN, PLAN, PLAN!</li> </ul> <p><strong>For Starters:</strong><strong> </strong></p> <p><strong> </strong></p> <ul> <li>Start with a salad dressed with balsamic vinegar or fat-free salad dressing.  You can also consider using a light olive oil and vinegar dressing, although the oil does add extra calories (and colors!). Avoid creamy dressings which add a lot of fat and calories! Hold the croutons and cheese and go light on the olives.</li> </ul> <ul> <li>Substitute a bowl of minestrone soup for the fat laden appetizers.  Minestrone soup will fill will you up which means you’ll eat less of the main course.</li> </ul> <ul> <li>Order antipasto with extra chickpeas, kidney beans, lettuce, tomatoes, and other vegetables.  Ask them to hold the cheese and fatty meats, such as salami.  Enjoy the turkey and ham that may come with the order.</li> </ul> <ul> <li>Shrimp cocktail is a very healthy and delicious way to start your meal.</li> </ul> <p><strong>Entrees- General Advice:</strong></p> <p><strong> </strong></p> <ul> <li>Split and share entrees:  Usually one order is enough for two people.  Try ordering one entrée and two sides of pasta and share with a friend.</li> </ul> <ul> <li>You don’t have to eat your entire entree. Most Italian restaurants are known for their huge portion sizes. Ask for a doggy bag early in the meal and prepare part of your meal to go, this will save yourself 500 calories or more!</li> </ul> <ul> <li>Avoid eating fried mozzarella sticks, deep-dish pizza, or lasagna.</li> </ul> <p><strong>Pasta:</strong><strong> </strong></p> <p><strong> </strong></p> <ul> <li>Request a half portion, side portion, or appetizer-sized portion and you’ll save hundreds of calories.</li> </ul> <ul> <li>If it’s available, choose healthy whole-wheat pasta for a more fiber-rich dish and pair it with a lean protein, like grilled chicken.</li> </ul> <ul> <li>Avoid dishes like manicotti and lasagna, where the calorie-dense cheeses will do you in.</li> </ul> <ul> <li>Order marinara sauce versus high-fat choices like alfredo, vodka, carbonara and bolognese.</li> </ul> <ul> <li>Consider pasta with tomato sauce and veggies .</li> </ul> <ul> <li>Avoid lasagna, manicotti, and stuffed shells.</li> </ul> <p><strong>Protein:</strong></p> <p><strong> </strong></p> <ul> <li>Consider ordering a grilled chicken dish with a tomato based, non-cream sauce.</li> </ul> <ul> <li>Leave the cheese off of your Italian dishes altogether and you’ll cut a significant amount of fat and calories.</li> </ul> <p><strong> </strong></p> <p><strong>Vegetables:</strong></p> <ul> <li>Add a vegetable to your meal instead of pasta to add heart healthy fiber which will keep you full.</li> </ul> <ul> <li>Order a side of lightly sautéed or steamed vegetables – try mixing with your pasta, this will add more fiber with less fat to keep you fuller longer.</li> </ul> <p><strong>Sauces:</strong></p> <ul> <li>Pick a tomato-based sauce such as marinara, red clam or puttanesca.</li> </ul> <ul> <li>Avoid the following: Alfredo, carbonara, saltimbocca, primavera, parmigiana, lasagna, stuffed anything, and manicotti.  All signify heavy amounts of cream sauce.</li> </ul> <p><strong>Bread:</strong></p> <ul> <li>Skip the garlic bread and bread basket or ask for the bread to be removed from the table.</li> </ul> <p><strong>Pizza:</strong></p> <p>Pizza can be surprisingly healthy if not loaded with fatty toppings, like pepperoni, sausage, and extra cheese. Ask for whole wheat crust, or thin-crust and pile on the veggies.</p> <ul> <li>If you want a meat topping, grilled chicken is a good option.</li> <li>Ask that your pizza be prepared with only half the typical amount of cheese.</li> <li>Limit yourself to one slice and order a green salad on the side.</li> <li>Add extra vegetables to your pizza including mushrooms, spinach, broccoli, and red peppers.</li> </ul> <p><strong> </strong></p> <p><strong>Dessert:</strong></p> <ul> <li>When it comes to dessert, try a small portion of biscotti, fruit ice, or fresh fruit.</li> <li>If one person truly wants a dessert, suggest sharing one dessert for the whole table.</li> <li>Even better, pass on the tempting dessert offerings.</li> </ul> <table cellspacing="0" cellpadding="0" border="1"> <tbody> <tr> <td width="367" valign="top"> <p align="center"><strong>SKIP</strong></p> </td> <td width="367" valign="top"> <p align="center"><strong>TRY</strong></p> </td> </tr> <tr> <td width="367" valign="top">Alfredo</td> <td width="367" valign="top">Marinara</td> </tr> <tr> <td width="367" valign="top">Garlic Bread</td> <td width="367" valign="top">Bread Sticks</td> </tr> <tr> <td width="367" valign="top">Cannoli or Gelato (ice cream)</td> <td width="367" valign="top">Italian Ice or Biscotti</td> </tr> <tr> <td width="367" valign="top">Creamy Italian Dressing</td> <td width="367" valign="top">Fat Free Italian Dressing</td> </tr> <tr> <td width="367" valign="top">Sausage or Salami</td> <td width="367" valign="top">Ham</td> </tr> <tr> <td width="367" valign="top">Olives</td> <td width="367" valign="top">Green Peppers</td> </tr> <tr> <td width="367" valign="top">Anchovies</td> <td width="367" valign="top">Onions</td> </tr> <tr> <td width="367" valign="top">Carbonara (made with butter, egg, and bacon)</td> <td width="367" valign="top">Linguini Puttanesca (Olives, mushrooms, tomato sauce, and fresh basil)</td> </tr> <tr> <td width="367" valign="top">Pasta with fillings (ravioli, tortellini)</td> <td width="367" valign="top">Arrabbiata (spicy tomato sauce)</td> </tr> <tr> <td width="367" valign="top">Anything with lots of cheese</td> <td width="367" valign="top">Fagioli (beans)</td> </tr> <tr> <td width="367" valign="top">Anything fried such as fried eggplant or zucchini</td> <td width="367" valign="top">Griglia (grilled)</td> </tr> </tbody> </table> <p><strong> </strong></p> <p><strong>Watch Words: </strong></p> <table cellspacing="0" cellpadding="0" border="1"> <tbody> <tr> <td width="367" valign="top"> <p align="center"><strong>BAD</strong></p> </td> <td width="367" valign="top"> <p align="center"><strong>GOOD</strong></p> </td> </tr> <tr> <td width="367" valign="top">Alla Crema (with cream)</td> <td width="367" valign="top">Affogato (steamed or poached)</td> </tr> <tr> <td width="367" valign="top">Alfredo (cream sauce)</td> <td width="367" valign="top">Marinara</td> </tr> <tr> <td width="367" valign="top">Fritto (fried)</td> <td width="367" valign="top">Pizzaida</td> </tr> <tr> <td width="367" valign="top">Parmigiana (breaded & fried)</td> <td width="367" valign="top">Pomodoro (tomato-based sauce)</td> </tr> <tr> <td width="367" valign="top">Scampi (drenched in garlic olive oil or butter)</td> <td width="367" valign="top">Primavera (spring style, fresh veggies without cream sauce)</td> </tr> <tr> <td width="367" valign="top">Panfried</td> <td width="367" valign="top">Fresco (fresh</td> </tr> <tr> <td width="367" valign="top">Crispy</td> <td width="367" valign="top">Vongole (clams with marinara sauce)</td> </tr> <tr> <td width="367" valign="top">Alla Vodka sauce, Pesto sauce</td> <td width="367" valign="top">Neapolitan Sauce (tomato bases sauce)</td> </tr> <tr> <td width="367" valign="top">Clam Chowder</td> <td width="367" valign="top">Minestrone Soup</td> </tr> <tr> <td width="367" valign="top">Fried Calamari</td> <td width="367" valign="top">Marinated Vegetable Antipasto</td> </tr> <tr> <td width="367" valign="top"> </td> <td width="367" valign="top">Piccata (lemon-based sauce for either chicken or veal dishes)</td> </tr> <tr> <td width="367" valign="top">Butter sauce</td> <td width="367" valign="top">White Wine Sauces</td> </tr> </tbody> </table> <p><strong> </strong></p> <p><strong> </strong></p> <p><strong>The Big Tip!!!</strong></p> <p>Remember to eat as the Italians do – slowly.  They like to take their time with their food over several courses.  Not only does this make the dining experience more soothing and enjoyable, it helps you eat less and feel fuller!</p> Healthy Italian Food - Join A Weekly Twitter Discussion http://www.sacmomsclub.com/home/Blog/DrDolgoff/10263 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10263 <h2 align="center">Join Dr. Dolgoff at #kidsweigh <br /> Tuesday July 28, 10am PST - Healthy Italian Food<br /> </h2> <br /> #kidsweigh is a weekly twitter discussion about child nutrition and weight issues.  You are welcome to bring questions concerning your own kids or just learn more about the weekly topic.<br /> <br /> This week’s topic: Healthy Italian Food.  Learn what to order for your kids at an Italian restaurant!  Find out how pizza can be healthy.  Understand which foods should be avoided.  Bon Apetit!<br /> <br /> <strong>RSVP Here:</strong> <a href="javascript:void(0);/*1248213507428*/">http://drweigh.com/blog/2009/07/21/rsvp-italian-food/</a> Buffets - Healthy choices for kids http://www.sacmomsclub.com/home/Blog/DrDolgoff/10244 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10244 <meta content="text/html; charset=utf-8" http-equiv="Content-Type" /> <meta content="Word.Document" name="ProgId" /> <meta content="Microsoft Word 11" name="Generator" /> <meta content="Microsoft Word 11" name="Originator" /> <p><font face="Arial" size="2">Eating at a buffet is lots of fun, especially for kids.  Children get very excited about the different choices they are offered at a buffet.  For some, the idea of “all you can eat” is thrilling.  How can you help your child navigate a buffet without going overboard?  Read on for ten simple guidelines to help your child eat at a buffet without sabotaging his diet.<o:p></o:p></font></p> <style type="text/css">  </style> <ol type="1" start="1"> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Don’t sit/stand around the buffet.  Make your child’s plate and then move away from the table.  Looking at the food will only make your child want to eat more.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Choose a small plate.  Give your child a large plate and you are giving your child the opportunity to load on the food.  If possible, use a dessert or salad plate so there is less room to load up on calories.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Consider starting with a plate of salad and fresh vegetables.  Once your child is done with the salad, then make your way to the buffet to pick your main course options.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Try to fill half the plate up with something healthy, like grilled vegetables or fruit.  This also limits the amount of room for fattening fare.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Look before you serve.  Walk around the buffet with your child and decide what she will eat before you fill the plate.  Figure out which foods she likes most and stick to those.  Don’t put unnecessary dishes on the plate.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Pick one unhealthy dish and stick with that.  If you know your kids want to have an unhealthy dessert, make sure the rest of their meal is healthy.  Don’t take little bits of many different unhealthy dishes because the calories add up quickly!<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Try to avoid crispy, crunchy, and creamy foods.  These foods tend to have lots of fat.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Buffet foods often contain lots of sauce.  When you spoon food onto your child’s plate, try to take as little sauce as possible.  When possible, pick food from the top of the pan as opposed to the bottom of the pan.  Food at the bottom of the pan has been sitting in the most butter, oil or sauce and has likely soaked much of it up.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Encourage your child to eat slowly.  Don’t let him shovel his food into his mouth.  Teach him to focus on his food to fully enjoy the flavor.<o:p></o:p></font></p> </li> <li style="" class="MsoNormal"> <p><font face="Arial" size="2">Stick with water or seltzer for drinks.  Avoid Shirley Temples and regular soda as they are just unnecessary calories.<o:p></o:p></font></p> </li> </ol> <p><font face="Arial" size="2">Follow these simple guidelines and you can enjoy a buffet without sacrificing your child’s health!<o:p></o:p></font></p> <p class="MsoNormal"><font face="Arial" size="2"><o:p> </o:p></font></p> Survive Summer BBQs Without Gaining Weight! http://www.sacmomsclub.com/home/Blog/DrDolgoff/10225 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10225 <link href="file:///C:DOCUME~1LANDER~1LOCALS~1Tempmsohtml1�1clip_filelist.xml" rel="File-List" /><style type="text/css"></style> <p>It’s the summer, and you’ve just been invited to a 4<sup>th</sup> of July barbecue. You RSVP “Yes”, but in the back of your mind you’re thinking, “Ribs, hot dogs, potato salad, creamy dressings, hamburgers, ice cream; How am I going to control myself?!”<o:p></o:p></p> <p>Obviously, if you are attending a barbecue, it is impossible to control WHAT is there, but it is possible to control what you put on your plate and how much you eat! While you are outside with guests, make it a point to enjoy the company of others and socialize rather than stand at the food table and snack all day. Enjoy what is there, but fill up your plate with the healthiest options available, like salad with light dressing, a piece of grilled chicken, corn on the cob, and fruit salad. If it helps control your food cravings, try eating a piece of fruit with peanut butter, a small salad, or a handful of nuts before going to the barbecue. Many people think, “Well, if I don’t eat anything before I got out, then I can eat more when I am there.” This simply is not a healthy way to go about your daily eating!  Trust me, in the end, you wind up eating more!<o:p></o:p></p> <p>Now let’s say you are the one hosting a barbecue and you want to create a delicious menu that your guests will enjoy, but will be healthy and prevent your child from overeating.<o:p></o:p></p> <p><strong>What should I drink?</strong><o:p></o:p></p> <p>The best option is to stick with water! Try adding orange slices, lemon slices, or lime slices. They add a great subtle flavor with virtually no calories! It is important to keep yourself hydrated while you are outside!<o:p></o:p></p> <p>For your guests, offer cans of diet and regular soda along with whatever alcoholic or other beverages you think they would like. However, make it a point to place the diet soda in a separate cooler of ice; that way you will remind yourself to just go to that cooler and avoid the one with the regular beverages.<o:p></o:p></p> <p><strong>What kinds of appetizers should I serve?</strong><o:p></o:p></p> <p>The best appetizers and snack options to offer are baked tortilla chips with salsa, pretzels, fresh fruit salad, and cut-up vegetables with low-fat<o:p></o:p></p> <p><strong>What should I grill? Hotdogs and hamburgers just seem so easy to throw on the grill, but I know there are healthier options.</strong><o:p></o:p></p> <p>If you simply can’t do without hamburgers and hotdogs, then opt for buying 93% or 95% extra lean ground beef and forming them into patties yourself! Spray the grill with non-fat cooking spray and enjoy a delicious lean burger. Hotdogs can be very tricky because often they are loaded with fat and sodium. The best option for hotdogs, are low-sodium and low-fat. Brands such as Healthy Choice and Hebrew National offer this! My family loves the Hebrew National 97% fat-free hot dogs!  If you want to be adventurous and try some other meats, here are a few options that go great on the grill! Always remember to trim the fat off of your meats and avoid high-calorie marinades! Opt for light, whole-wheat rolls rather than white rolls and fat-free cheeses instead of regular cheeses. Limit the amount of condiments used and avoid mayo altogether.  If you must have mayonnaise, use a small amount of fat-free mayonnaise.<o:p></o:p></p> <table cellspacing="0" cellpadding="0" border="1" style="" class="MsoNormalTable"> <tbody> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Option</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Serving Size</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Food Color</strong><o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Lean Flank Steak</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">3 ounces<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Yellow + Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Grilled Shrimp</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">6 large<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Veggie Burger</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">1 burger<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Fat-free turkey hot dog</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">2 hot dogs<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Pork Tenderloin</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">2 ounces<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Veggie Sausage Links</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">3 links<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Chicken Breast/NO skin</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">2 oz/half breast<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> </tr> </tbody> </table> <p>Keep in mind that fish is also a great BBQ dish, but can be difficult to cook on the grill, as it breaks apart easily. Try placing a white, lean fish of your choice in parchment baggies and toss in veggies and lay on the grill! It’s easy to make and when you’re done, just throw the bag away.<o:p></o:p></p> <p>Another great fish option is to cook salmon on a cedar plank placed on the grill.  The outside gets crisp while the inside remains soft.  Plus, the cedar gives the fish a fabulous taste!<o:p></o:p></p> <p><strong>Top Tips When Grilling Meats:</strong><o:p></o:p><strong><br /> </strong></p> <p><strong>1. Trim the fat</strong><o:p></o:p><strong><br /> 2. Avoid high-calorie marinades</strong><o:p></o:p><strong><br /> 3. Take off the skin</strong><o:p></o:p><strong><br /> 4. Stay away from overly processed meats, like full-fat sausage!</strong><o:p></o:p><strong><br /> 5. Try cubing chicken or beef and making a vegetable kabob</strong><o:p></o:p><strong><br /> 6. Use fat-free cooking spray. Avoid greasing the grill with oils/butters as it adds unnecessary fat and calories!</strong><o:p></o:p></p> <p><strong>But what should I serve WITH the meat? That always seems to be the hardest part for me.</strong><o:p></o:p></p> <p>I am sure you are thinking about pairing that hamburger with potato salad or a buttered-up corn on the cob, but there are many satisfying healthy options to pair meat with.  Here are just a few:<o:p></o:p></p> <table cellspacing="0" cellpadding="0" border="1" style="" class="MsoNormalTable"> <tbody> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Option</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Serving Size</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Food Color </strong><o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Fresh strawberries</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">1 cup<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">FREE<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Grilled peppers and onions</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">½ cup<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Salad with fat-free dressing</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">1 cup<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Sugar-free jello</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">3 tbsp.<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">FREE<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Corn, cob, NO butter</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">1 cob<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Grilled zucchini and squash</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">½ cup<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">FREE<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Angel Food Cake</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">1 slice<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Potato Chips, baked</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">10 chips<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Baked Sweet Potato</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">2 oz./half potato<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><strong>Fat-free pudding</strong><o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">½ cup<o:p></o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal">Green<o:p></o:p></p> </td> </tr> <tr style=""> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> <td width="213" valign="top" style="padding: 0in; width: 159.75pt;"> <p class="MsoNormal"><o:p> </o:p></p> </td> </tr> </tbody> </table> <p>Hopefully, this gives you some great ideas to work with for your next barbecue! Remember to enjoy the company of your guests and plan fun activities and games with the kids to keep them active and not focused on sitting and eating. Set up a volley-ball net, jump in the pool, set up a relay-race or obstacle course, and get moving!<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p>

Title:
Caption:
Credit:

Title:
Caption:
Credit:

Healthy Birthday Snack Ideas http://www.sacmomsclub.com/home/Blog/DrDolgoff/10198 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10198 <p align="center"><strong>Healthy Birthday Snack Ideas:</strong></p> <p style="text-align: left;">A child’s school birthday celebration should be centered around the child; instead, it has become centered around cupcakes.  Parents bring in these unhealthy treats and kids rejoice.  Yet with the current child obesity crisis, many are rethinking this caloric tradition.  In response, I have created this list of healthy birthday school celebrations.  Enjoy them!  And please, let me know if you have any additional suggestions.</p> <p style="text-align: left;"><strong>Non-Food Options:</strong></p> <p>1)    Allow extra recess time in honor of each student’s birthday and allow the birthday child to choose an active activity or game.  The birthday student’s parents are welcome to participate.</p> <p>2)    Craft project: Bring in supplies so each student can make a birthday card for the birthday child.</p> <p>3)    Craft project: Decorate a balloon with stickers and glitter.  Each child gets to take their creation home.</p> <p>4)    Bring in a large balloon bouquet and let each child pick a balloon to take home.</p> <p>5)    Parent reads selected book of choice to class.</p> <p>6)    Create a birthday book for child; each classmate creates a special page about the birthday child.</p> <p>7)    Provide goodie bags with stickers, pencils, pens, school supplies, crayons, noise makers etc.</p> <p>8)    Arrange a classroom scavenger hunt with small non-food gifts for each child.</p> <p>9)    Decorate a birthday crown.</p> <p>10) Bring in coloring books for each student.  Have each child color a page from their book and then hang up the masterpieces and have a ‘gallery showing’.</p> <p>11) Bring in small fun activity gifts for the students, i.e. jump ropes, mini-Frisbees, waffle balls.  Allow some time for the students to play with their new gift.</p> <p>12) Give each child elastic bracelets with birthday child’s name stamped on it.</p> <p><strong>Healthy (Or At Least Healthier) Food Options:</strong></p> <p>1)    ‘Make your own’ yogurt parfait with fat-free yogurt, low-fat granola, and fresh berries.</p> <p>2)    Fruit Kebobs: Cut fruit into interesting shapes and let children put the fruit onto skewers with a few marshmallows.</p> <p>3)    Frozen Banana Krispie Treats: Cut a banana in half.  Put a Popsicle stick in the banana and then smear with low-fat vanilla yogurt.  Roll in rice krispies, freeze.</p> <p>4)    Fresh fruit topped with low-fat whipped cream.</p> <p>5)    Waffle topped with fruit and chocolate syrup.</p> <p>6)    Low-fat pudding with low-fat whipped cream.</p> <p>7)    Frozen fruit bars.</p> <p>8)    Create a trail mix: Let each child choose their own mixture of whole grain pretzels, multi-grain chex, and dried fruit.</p> <p>9)    Yogurt covered raisins.</p> <p>10) Apples slices dipped in caramel dipping sauce.</p> <p>11) Baked apples with cinnamon.</p> <p>12) Sorbet.</p> <p>13) Orange frizzes: Mix chilled orange juice with carbonated water and a scoop of sorbet.</p> <p>14) One scoop of low-fat ice cream with sprinkles.</p> <p>15) Exotic fruit of choice.</p> <p>16) Jell-o topped with low-fat whipped cream.</p> <p>17) Baked tortilla chips with salsa.</p> <p>18) Homemade low-fat rice krispie treats.</p> <p>19) Yogurt covered pretzels.</p> <p>20) Baked potato chips.</p> <p>21) Low-fat pita with hummus.</p> <p>22) Baked tortilla with guacamole.</p> <p>23) One scoop of fat free ice cream in a wafer cone.</p> Why adult diets are inappropriate for children http://www.sacmomsclub.com/home/Blog/DrDolgoff/10159 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10159 <p><strong><em>Why should a child’s diet be different from an adult’s diet?</em></strong></p> <p>A child’s diet can not be the same as an adult’s diet for many reasons.  A child’s body goes through many stages of development and his nutritional needs vary depending on which stage he is in.  For example, a child in puberty requires more calories than a school-age child.  Therefore, providing the correct nutritional plan at all stages of growth is crucial to ensure proper development.  Let’s review several diets and why they are not safe for children.</p> <p>1)    Low Carbohydrate Diets</p> <p>According to the ADA (American Dietetic Association) low-carbohydrate diets are not effective for adolescents and may, in fact, be harmful.  Some side-effects that may occur are electrolyte imbalances, dehydration, low potassium levels (hypokalemia), increased risk of constipation due to inadequate fiber intake, and decreased intake of B vitamins.</p> <p>Very low-carbohydrate diets have not been studied in children under 12 years of age so the effects are unknown.  It seems logical that if low-carbohydrate diets are not safe for teens, they would also not be safe for younger children.  Low-carbohydrate diets should be not used in children of any age.</p> <p>2)    Very Low-Calorie Diets</p> <p>A very low calorie diet may result in nutritional inadequacies.  Energy restriction (i.e. calorie restriction) is only appropriate in rare circumstances, when prescribed by a doctor who specializes in child and teen weight loss.  Children on very low-calorie diets must be monitored to make sure the correct balance of macro-nutrients (protein, carbohydrates, and fat) in the diet is provided.  Close monitoring of caloric intake is also important to make sure the calorie level is appropriate for the child’s current stage of development and that adequate growth and development is occurring.  If caloric intake is too low, nutritional deficiencies or abnormal development may result.  Final adult height can also be affected by a very-low calorie diet.  Dr. Dolgoff does not put children on very-low calorie diets.</p> <p>3)    High-Protein Diets</p> <p>High-protein diets are generally well tolerated by healthy adults but not by children.  A child’s body cannot store protein; any excess protein is broken down to amino acids (building blocks of protein) and nitrogen.  The amino acids are used for energy or converted to fat and the nitrogen is excreted by the kidneys and liver.  High levels of these waste products have been shown to cause kidney injury and can also be harmful to the liver.  Children on high-protein diets may suffer from kidney stones and osteoporosis.</p> <p>High-protein diets limit healthy foods, such as whole grains, fruits and vegetables.  In addition, high-protein foods are usually high in fat and cholesterol, which may increase the risk of heart disease, stroke and other health problems.</p> <p>4)    Low-Fat Diet</p> <p>According to the ADA, a very low-fat diet (less than 20% of total calorie intake) is not recommended for adolescents or children.  A very low-fat diet may put a child at risk for fatty acid deficiencies and slowed brain development.  No studies have been done using a very low-fat diet to treat obesity in the pediatric population.  However, it is known that childhood is a time of intense brain development.  And the brain needs fat to mature!  Studies have not been done on very low-fat diets in children because it is clear that children must have sufficient fat in their diets to fuel brain growth and development.</p> <p>5)    Diet Pills</p> <p>The use of diet pills, appetite suppressants and herbal supplements to aid in weight loss is very dangerous for both adults and children.  Diet pills and appetite suppressants may contain large amounts of caffeine which may cause rapid heart rate in children.  Many of these supplements have not been approved by the FDA for use in children or even in adults.</p> <p>The diet methods listed above are not only unhealthy for children but they are also difficult for children to follow.  Kids have the added pressure of frequent parties and play dates where foods are served with no options.  If a child were following a low carbohydrate diet, she would never be able to enjoy a piece of pizza or a slice of cake.  What kind of childhood is that?  Dr. Dolgoff believes that all food groups should be consumed in moderation and in the correct portion sizes.</p> <p>Please not that child weight loss can produce adverse effects and regular monitoring by health professionals is advised before a child starts any weight loss plan.</p> Inspiration to Move! http://www.sacmomsclub.com/home/Blog/DrDolgoff/10129 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10129 <p>This blog post contains my first giveaway.  Read on to learn what product made me excited enough to want to share it with my readers.  THREE readers will win this mystery product.</p> <p>I woke up this morning, itching to move.  I’ve been working so hard this week and didn’t work out.  I started to write that I didn’t have time to work out but that’s not really true.  Anybody can squeeze in a quick workout if she really wants to.  It’s just a lame excuse.  Even with everything I have going on, I could have woken up a half hour early and done something athletic.   Instead, I chose to stay in my bed this week.  I am going to call it like it is.</p> <p>So I didn’t work out this week and woke up today feeling like sloth.  I lay in my bed, trying to decide what I wanted to do.  I thought to myself, what is my favorite form of exercise?  I like to vary my workouts.  I enjoy spin classes, step classes, pilates, elliptical, weights, sculpt classes, boot camp… but what would I do if I could do any workout?</p> <p>I got up, pulled on my sneakers, and went for a jog outside.  The sun was shining on my face and the street felt amazing under my feet.  As I trekked up and down the hills in my neighborhood, I let my mind wander.  I first went through and organized everything I needed to do in the coming week.  And then my mind was clear.  I listened to my music and just enjoyed the outside.</p> <p>And this brings me to my giveaway.  I was listening to the music using a pair of Sennheiser PMX 70 Sport Headphones given to me by somebody in the company.  Usually, when I run, I start to become annoyed with my headphones a mile or so in.  Either the sound isn’t exactly right or the earpieces begin to hurt my ears.  When I first saw these headphones, I was skeptical.  The headband goes around the back of your head and not over the top.  It seemed weird but let me tell you- it felt great.  The headphones were really comfortable and the sound was amazing.</p> <p>In the name of trying to get all of you to go outside and run… I am giving away three pairs of these great headphones.   For more information on them, go to <span style="font-family: sans-serif; font-size: x-small;"><a target="_blank" href="http://www.sennheiserusa.com/" bitly="BITLY_PROCESSED"><span class="yshortcuts" id="lw_1244422232_14">www.SennheiserUSA.com</span></a>.</span></p> <p>So- what do you have to do to win them?  Just visit my blog on www.DrWeigh.com, leave me a comment and tell me about your favorite workout.   Three respondents will win a pair of these great headphones.  Don’t forget to leave your e-mail address or Twitter ID so I can contact you if you win!</p> The Science of Taste: How Restaurants Use our Bodies Against Us! http://www.sacmomsclub.com/home/Blog/DrDolgoff/10115 http://www.sacmomsclub.com/home/Blog/DrDolgoff/10115 <p>I recently read a FASCINATING book called “The End of Overeating” by David A. Kessler, MD.  I highly recommend it!  In the book, Dr. Kessler reviews what makes some people prone to overeating.  He outlines the science behind the drive to eat when you are already full.  He then goes over how restaurants manipulate us to get us to eat more quickly and thus eat more food.</p> <p>We are born preferring sweet tastes.  Even newborns “smile” when given sugar water!  But we are not just drawn to sweetness alone.  As Dr. Kessler points out, few people eat sugar straight from the packets.  Rather, we prefer mixtures of fat and sugar.  Adam Drewnowski did a study where he gave people drinks containing different ratios of milk and sugar.  Not surprisingly, the skim milk with sugar (no fat, lots of sugar) and the unsweetened cream (lots of fat, no sugar) did not get high marks.  Everybody preferred the mixture that contained lots of sugar and lots of fat.</p> <p>More interesting, is that there is a “bliss point”, a point where we enjoy the sugar/fat the most.  It is possible too make a food too sweet or too fatty.  We all know that too little fat/sugar is no good but scientists have shown that too much fat/sugar is also not desired.  Scientists have shown that the ideal amount of sugar in a drink is 10%.  If a drink is more than 10% sugar, it is deemed too sweet.</p> <p>Eating foods high in sugar and fat makes you want to eat MORE sugar and fat.</p> <p>Variety makes you eat more.  Our body has what is called “taste-specific satiety”, meaning that it can become full from a certain taste but can immediately feel “hunger” if exposed to a different type of food.  This helps account for why we eat so much more at a buffet than a sit-down meal.</p> <p>We become conditioned to eat high-fat, high-sugar foods.  In one study, people who did not usually snack mid-morning were given a high-fat, high-sugar snack before lunchtime for five days in a row.  For days afterwards, they craved a mid-morning snack, even though they never used to eat at that time!</p> <p>When we first put a yummy food in our mouths, our taste buds send a signal to the brain that activates our body’s natural opiates.  Opiates make us feel pleasure and can also relieve pain or stress and can relax us.  No wonder I want to turn to a donut whenever I feel discomfort and anxiety!</p> <p>Restaurants use this science agains us!  Restaurants are in the business to sell food.  And what sells?  Fat and sugar!  So restaurants will stick fat and sugar into everything.  If you order vegetables in a restaurant, chances are they have been fried (or sauteed) in oil.</p> <p>It gets worse.  In just one example from the book, a consultant/restaurant insider discusses the Southwestern Eggrolls from Chilis.</p> <p><span style="color: rgb(0, 0, 128);">Deep-frying the tortilla drives down its water content from 40 percent to about 5 percent and replaces the rest with fat.  “The tortilla is really going to absorb a lot of fat”… </span></p> <p><span style="color: rgb(0, 0, 128);">“Cooked white meat chicken, binder added, smoke flavor.  People </span><span style="color: rgb(0, 0, 128);">really like smoky flavor- it’s the caveman in them.</span>”</p> <p><span style="color: rgb(0, 0, 128);">“There’s green stuff in there,” he said, noting the spinach.  “That makes me feel like I am eating something healthy.”</span></p> <p><span style="color: rgb(0, 0, 128);">He believed the chicken had been chopped and formed much like a meat loaf, with binders added, which makes those calories easier to swallow.  Ingredients that hold moisture, including autolyzed yeast extract, sodium phosphate, and soy protein concentrate, further soften the food. </span></p> <p><span style="color: rgb(0, 0, 128);">I noticed that salt appeared eight times on the label and that sweeteners were there five times, in the form of corn-syrup solids, molasses, honey, brown sugar, and sugar.</span></p> <p><span style="color: rgb(0, 0, 128);">“This is highly processed?” I asked. </span></p> <p><span style="color: rgb(0, 0, 128);">“Absolutely, yes.  All of this has been processed such that you can wolf it down fast… chopped up and made ultrapalatable… Very appealing looking, very high pleasure in the fod, very high calorie density.  Rules out all the stuff you have to chew.”</span></p> <p><span style="color: rgb(0, 0, 128);">By eliminating the need to chew, modern food processing techniques allow us to eat faster.  “When you’re eating these things, you’ve had 500, 600, 800, 900 calories before you know it,” said the consultant.  “Literally before you know it.”  Refined food simply melts in the mouth.</span></p> <p>Restaurants add fat to everything!  Why?  The fat helps to lubricate the food so it absorbs saliva better and is swallowed more easily.  Fat also lingers after food is swallowed, leaving the flavor behind in your mouth.  The end result is that you eat so quickly that you don’t realize how much you have consumed.  And you still have some flavor in your mouth, keeping you salivating.  So what do you do next?  You order more!</p> <p>Restaurants also add lubricants and process foods to eliminate the amount of time spent chewing.  According to Gail Civille, in the past Americans typically chewed a mouthful of food twenty-five times before swallowing; now it is only about ten times.   Food processing creates a type of “adult baby food” which doesn’t require much effort to eat.  Because it goes down so quickly, it easily overrides the body’s signals that should signal fullness.</p> <p>Did you know that most restaurant food is fried not once, but twice?  It’s true!  Most chain restaurants use “individually quick-frozen foods”.  These foods are partially fried in factories before they are quick-frozen and sent to the restaurant.  Once in the restaurant, they can be taken from the package (still frozen) and into the deep fryer before being served.  Very few chain restaurants cook the food from scratch.  This helps explain why a Chili’s burger tastes the same in New York as it does in Nevada.  They are all made in the same factory!  Yum…  Even the vegetables and lettuce are prepared elsewhere and then either frozen or sealed in vacuum packages.</p> <p>The book goes on to give lots of other examples of how restaurants manipulate food to get us to eat more quickly and thus eat more.  It also goes over lots of different food chains, including Starbucks, Cinnabon’s, Pink’s, McDonalds and more, revealing their techniques to make their food more appealing.    I think it is a must-read for every parent.  It definitely has made me think twice about eating out!</p> <p>To read more of Dr. Dolgoff's blog, learn about her online weight loss program for children, or see her media appearances, visit www.DrWeigh.com.<br /> </p>