Weight-Loss Ask a Dietitian - courtesy of Extra Gum and the Biggest Loser!

Weight-Loss
allcdnboy1

allcdnboy1

New member
Great news! Extra Gum has teamed up with the Biggest Loser TV show, and are offering their spokesperson to WL members for a week! Molly Gee, RD, has more than 25 years experience in health and nutrition communications and the clinical management of obesity. [more details below]

Ms. Gee will be here to answer your questions about nutrition, weight loss, or even the Biggest Loser!. She will be on shortly today, to say hi and then back next week to answer your questions.

more on molly & this promotion

Program: Extra Gum has partnered with NBC’s The Biggest Loser this season and is promoting Extra Gum's Reveal a New You and you can learn more about it at . On the site you can learn about taking 21 days to form new habits, but also enter a sweepstakes for $5,000!

Molly’s Bio: 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 ADA’s Medallion award in 2004. In addition to being on the ADA board of directors from 1995 to 2001, she was its treasurer in 2000-2001. Molly was one of the first spokespersons for ADA and still makes herself available to the group as a resource. She is the co-founder and past chair of the ADA’s Weight Management Dietetics Practice Group (DPG) and is on the Executive Committee of the Diabetes Care and Education DPG. She serves as Chair of Commission on Dietetic Registration’s (CDR) Weight Management Certificate Committee and as faculty for the Weight Management Certificate Workshop. Molly has been a member of many other professional associations and served on the Board of Directors of the American Heart Association in Houston.

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.

standard disclaimer
Molly’s responses consist of general advice and information for forum viewers. Her answers should not replace advice from a personal registered dietician or your physician. Always consult your physician before making any major changes to your diet or fitness regimes.
 
Welcome Molly and thanks for coming over to the site to assist...
 
Awesome!!

And welcome aboard Molly.... thanks for taking the time.

Being as you've been hands-on with obese individuals for much longer than I, I'd really be interested in hearing your take on Leptin's role in obesity and what role you think it might play in the future as advances come about. If this isn't proper for this thread, PM or email would be fine and appreciated. :)

Thanks.
 
Hi Molly

I would be very interested in discovering the latest thinking on the optimum diet for PCOS ladies.

Thanks.

Best wishes
Margaret
 
Happy Chinese New Year! (February 7, 2008)

I'm excited to help you on your weight management journey. It's those consistent small steps that will result in a happy, healthier lifestyle in 2008. I look forward to your questions. See you on the forum next week.

To your health,

Molly Gee, MEd, RD
 
SOme random questions.

1. What's your professional opinion on HFCS - I've avoided it for the past year or so based on a lot of reading I've done and don't miss it one bit and have no intention of adding it back into my diet -but is it really the evil incarnate that it's made out to be

2. What are some of the goofiest schemes people have tried for losing weight?

3. Processed foods? Somethign to be avoided?
 
What are some of the best resources you've found for the average person who likes to read on nutrition - ie books, periodicals, websites, etc.

Around here, we've tried to dispell the notion that eating after a certain hour contributes to weight gain... when we know that it's total calories for the day that does that. that doesn't change the fact that the scale might show a change in the am - that doesn't necesarily mean fat gain -just a scale change. Measurements are probably the only way to do this, but is there way for a person (and we get so many of them onthis site practically hyperventitaling that the scale change when they didn't eat that much) to prove to themselves that it'sn ot actual fat gain but just a scale fluctuation.
 
what are your top ten foods that everyone who's interested in healthy nutrition should add to their rotation.. and what are the ten worst things that people should avoid if possible.
 
What is your opinion on soy? I've read great thigs about it, and I've read horrible things about it. Some people/websites say it's fine to consume, some say it should be avoided like the plague.
 
What's the current thinking on the best way to manage a high LDL / low HDL cholesterol combination? Minimize saturated fat, minimize dietary cholesterol, both, something else?
 
If you've ever checked out the magazine rack in the grocery store, there's always some women's weekly magazine that has the "diet du jour" that promises to take off 30lbs in a month by simply doing X.. and eating Y...

Do any of these plans ever work? and who comes up with them?

What do you tell your clients/patients that are looking for quick fixes?
 
Happy Chinese New Year!

Happy Chinese New Year!

I’ve been so impressed by your many thoughtful questions as they really show how hard you’ve are working to reach your weight management goals.

While I truly enjoy answering your questions about nutrition and weight management, I don’t have any magic answers. What I can do is:
• Provide information based on science
• Help you problem solve and consider possible options/choices
• Encourage you to take one day at a time for your health’s sake​

As you evaluate your goals for 2008, I’d suggest that you focus on habit management. Some experts believe that it takes 21 days to modify habits, so hang in there and be consistent with any changes you are making for about 3 weeks. Remember, small daily changes can certainly add up to big results. Start by replacing high-calorie snacks with healthier substitutions, such as a piece of sugar-free chewing gum.

In fact, on last week’s episode of “The Biggest Loser” trainer Jillian advised her teams to chew five-calorie Extra gum in place of other high-calorie temptations. One contestant even mentioned that its long-lasting flavor is a dessert in itself!

I also recommend keeping a food journal in order to track other necessary daily changes. How can you map out your eating and activity plan if you don’t know what you are actually doing? Grab your favorite note pad and begin writing down what you eat and drink plus the number of minutes per day you are active. Weigh and measure everything and note the time you’re eating and exercising. At the end of the week, analyze your journal and find areas where you need to improve.

If you need additional incentive to get back on track with your 2008 “New You” resolutions, don’t forget to register for Extra’s “Reveal the New You” sweepstakes and a chance to WIN $5,000! Visit for more information.

Congratulations on taking this journey to a happier, healthier lifestyle.

To your health,

Molly Gee, MEd, RD
 
maleficent said:
What are some of the best resources you've found for the average person who likes to read on nutrition - ie books, periodicals, websites, etc.

Around here, we've tried to dispell the notion that eating after a certain hour contributes to weight gain... when we know that it's total calories for the day that does that. that doesn't change the fact that the scale might show a change in the am - that doesn't necesarily mean fat gain -just a scale change. Measurements are probably the only way to do this, but is there way for a person (and we get so many of them onthis site practically hyperventitaling that the scale change when they didn't eat that much) to prove to themselves that it'sn ot actual fat gain but just a scale fluctuation.
Click to expand...

maleficent said:
what are your top ten foods that everyone who's interested in healthy nutrition should add to their rotation.. and what are the ten worst things that people should avoid if possible.
Click to expand...

Maleficent—
Thanks for all your questions. Let’s get started.
Re: Best resources

There are so many resources out there to help you obtain information about nutrition. Consider your particular health interest as well—for example, if heart disease runs in your family, the American Heart Association () may address more specific areas of concern.

I recommend that you visit the American Dietetic Association’s (ADA) Web site – for great consumer resources like nutrition fact sheets, a good nutrition reading list, popular diet reviews and more. It’s the best way to find a registered dietitian in your area as well. I also enjoy reading the ADA Complete Food and Nutrition Guide, 3rd Edition.

Be advised, however, just because something is published on the web or in print, doesn’t make it fact. If it sounds too good to be true, raise a red flag. See a health professional for the final word when it comes to your health.

Re: Scale – Friend or Foe
The scale is one way of checking-in to see the changes in weight from one time period to another. There is research that shows that a daily weigh-in is a helpful way to manage weight. The National Weight Control Registry lists “daily weighing” as a common habit for people who are successfully maintaining weight loss of at least 30 lbs or more for at least 1 year. Whether you prefer weekly or monthly or yearly weigh-ins, be consistent. Be conscious of when and how you weigh (ie, in the morning/evening or with/without shoes), as these factors can provide differing results.

Other body measurements, e.g. waist circumference, can be just as motivational. But the real proof for most people is how their clothes fit.

Just remember, the scale and/or tape measure do not provide a complete window into your health. As mentioned before, when it comes to the final word it’s important to see a health professional.

Re: Top Ten Foods
As a nutritionist, I can certainly recommend ten items to add to your rotation for healthy nutrition, in fact I’ll give you 12! (Arranged according to category and why I like them)

  1. Oranges and other citrus fruits – vitamin C, folate and fiber
  2. Blueberries and other berries– vitamin C, antioxidants, phytonutrients, potassium, fiber
  3. Nuts like almonds, pistachios or walnuts – antioxidants, fiber and healthy fat
  4. Broccoli, brussels sprouts and other cruciferous veggies – vitamin A & C, fiber
  5. Tea (green or black) – antioxidant rich
  6. Spinach and other green leafy veggies – iron, Vitamin A, C, K, folate
  7. Beans and legumes – low fat protein, carbohydrates, fiber (insoluble and soluble), magnesium and potassium
  8. Yogurt - calcium rich, protein , Vitamin B, phosphorus
  9. Sugar-free gum – studies show that chewing sugar-free gum can help to control appetite and reduce cravings. I like to chew Extra gum to avoid high-calorie temptations or mindless munching while on the job or at home.
  10. Salmon – omega 3 fatty acids
  11. Sweet potatoes – vitamins A & C, Ca and potassium
  12. Dark chocolate – a bonus food loaded with antioxidants (flavonoids)
 
angaustinbrody said:
What is your opinion on soy? I've read great thigs about it, and I've read horrible things about it. Some people/websites say it's fine to consume, some say it should be avoided like the plague.
Click to expand...


Anguaustinbrody—in 1999, the FDA made a labeling recommendation that at least 25 grams of soy protein daily lowered total and low-density lipoprotein cholesterol. However, recent studies conclude that taking soy or isoflavone supplements is unlikely to reduce your risk of heart disease. Yet eating foods that contain soy protein to replace foods high in animal fats may prove beneficial to heart health. The key seems to be limiting the animal protein.
 
allyphoe said:
What's the current thinking on the best way to manage a high LDL / low HDL cholesterol combination? Minimize saturated fat, minimize dietary cholesterol, both, something else?
Click to expand...

Allyphoe—you’re correct about the strategy to lower bad (LDL) cholesterol and increase good (HDL) cholesterol. The American Heart Association recommends limiting saturated fat (animal sources) to less than 7% of total calories and trans fats (fats found in processed foods and baked goods) to less than 1% of total calories. Some other lifestyle recommendations include: maintain a healthy weight, stop smoking, incorporate regular physical activity, no or moderate alcohol intake (1/day for women and 2/day for men), increase fiber though fruits, veggies and whole grains, reduce sodium intake and enjoy fish 2/week. Visit the American Heart Association at for more information.
 
maleficent said:
SOme random questions.

Processed foods? Somethign to be avoided?
Click to expand...


Maleficent—it would be difficult to totally avoid processed foods because these foods are convenient and time-savers in today’s busy world. Canned, frozen or dried food companies have mastered the technology to maintain the nutrients during the actual processing. These foods allow you have a greater variety in the diet. Also, some products offer low-sodium or low-fat options. Be sure you compare products and make educated choices as you select your foods. When possible, try to make the healthiest choices when limited to these foods.
 
Sugar-free gum – studies show that chewing sugar-free gum can help to control appetite and reduce cravings. I like to chew Extra gum to avoid high-calorie temptations or mindless munching while on the job or at home.
Click to expand...
please dear god dont' suggest this to anyone who works within a 20 foot radius of me -the sound of chewing gum is the most revolting sound ever... I'd burn lots of calories killing those people :D
 
Omega said:
What is the latest thinking on things to avoid for gout sufferers?
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Omega—gout can be a very painful type of arthritis caused by a buildup of uric acid around the joints. Diets high in purines and proteins are suspected to increase the risk for gout, and therefore should be avoided. According to the American Medical Association, purine-containing foods include: alcoholic beverages like beer, anchovies, sardines in oil, fish roes, herring, organ meat (liver, kidneys, sweetbreads), legumes (dried beans, peas), meat extracts found in consommé and gravies, mushrooms, spinach, asparagus and cauliflower.

Good luck in your treatment.
 
Omega said:
Hi Molly

I would be very interested in discovering the latest thinking on the optimum diet for PCOS ladies.

Thanks.

Best wishes
Margaret
Click to expand...


Margaret—polycystic ovarian syndrome is caused by an imbalance of a woman’s hormones. It may bring on various symptoms like weight gain, acne, excessive hair growth, irregular periods, infertility or high glucose. A balanced heart healthy diet would be best to follow with an emphasis on evenly distributing carbohydrates at meals and snacks. If high glucose is a problem, medication and a special diet may be necessary. Your physician and registered dietitian can work with you to tailor the best plan for you.
 
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