Get my Ebook HERE based on an online course I teach at Missouri Western University. Go HERE to my web site where I summarize the content, which reviews the six classes of nutrients, energy balance and physical fitness to assist in disclosing the myths and misconceptions of current weight loss schemes. Behavioral as well as nonbehavioral approaches to weight loss will be examined. Ultimately, the student will be able to develop a personalized strategy for successful and permanent weight loss.


Nutritional Analysis

When I moved from Ohio to Missouri, I had very little knowledge of sausage and biscuits for breakfast. Just imagine the verbal abuse I had to endure! As a nutritionist though, it was kind of a problem with the high fat, especially saturated fat content of the meal and the high salt content. This bad feeling has all gone away now with the availability of Honeysuckle White Breakfast Sausage. It is a bargain nutritionally since a 2.5 oz portion is only 100 calories, 4.5 gm total fat, 1.5 gms of saturated fat, 1 gm of carbohydrate, 13 gms of protein and 350 mg of sodium. Think of it this way, a 2 oz portion of Jimmy Dean’s Pork Breakfast Sausage puts in the body, 200 calories, 17 gm of total fat, 6 gms saturated fat, 1 gm if carbohydrate, 11 gms protein and 480 mg of sodium. There is a need to limit saturated fat content since it can increase the LDL (bad) cholesterol in the body and elevated LDL cholesterol is one major risk factor for heart disease. As a VERY general guideline, most men do not need over 14 grams of total saturated fat per day and most women do not need to exceed 11 grams of saturated fat per day.

Reasonably Priced and Versatile

It is economically priced and typically sells for under $3.00 per pound at Walmart. The one serving cost is approximately 50 cents and there is minor waste lost in cooking. It can be crumbled or served as a patty. It is great for breakfast casserole, sausage and gravy, and sausage omelets. A quick and easy way to prepare into uniformly shaped patties is to freeze the bulk package until solid. Slice off the metal clips on each end and microwave on defrost setting for 2 minutes or until the tube can be sliced with a knife into 1 inch sections.

Recipe for Sausage, Biscuits, and Gravy


Directions 1. Crumble and cook sausage in large skillet over medium heat until browned. Stir in flour until dissolved. Gradually stir in milk. Cook gravy until thick and bubbly. Season with salt and pepper. Serve hot over biscuits. Refrigerate leftovers. Serves 4.


Dieting is like a Chinese finger puzzle

Diet Backlash symptoms 1. Eating less food, but having trouble losing weight. 2. Dieting routine actually brings on "cravings" for "forbidden" foods. 3. Do not trust yourself with real food. 4. Feeling you don't deserve to eat- you are too fat 5. Lifespan of diet gets shorter. 6. Feeling the need to have a last supper. 7. Need to socially withdraw. 8. Sluggish metabolism. 9. Using caffeine to survive the day. 10. Eating disorders Dieting cannot fight biology Dieting is a form of shorter term starvation Eating out of control is a normal response to dieting What Kind Of Eater Are You? The Careful Eater Appears to be a perfect eater Are health and fitness conscious Tends to undereat and monitors quantity of food eaten Scrutinizes all food situations The Professional Dieter Always trying the latest diet Knows food values, portions sizes, fat grams, etc. Can undereat which leads to binges Can use laxatives, pills, diuretics, etc. Stepping stone to eating disorders The Unconscious Eater Uses paired eating: Subtypes: Chaotic Unconscious overscheduled on all aspects get it and go eating tends to go long periods w/o eating, then ravenous eating Refuse Not Unconscious can't be around food w/o eating usually unaware they are eating or how much is being eaten Waste Not Unconscious values getting their money worth Emotional Unconscious emotions trigger The Careful, Professional, and Unconscious eaters all have an unhealthy relationship with food. Intuitive Eater 1. Mostly triggered by biological hunger 2. Honors hunger 3. Acquanited with fullness 4. Enjoys pleasure of eating 5. Healthy relationship with food PRINCIPLES OF INTUITIVE EATING 1. Reject The Diet Mentality no magic pill, potion, or scheme 2. Honor Your Hunger learn to feed you body with food get reacquainted with your body's hunger signals eat when your body tells you it needs food dishonoring the biological signals leads to excessive hunger dishonoring could lead to a chronic problem of low energy most of the time take the time to feed yourself 3. Make Peace With Food give yourself unconditional permission to eat don't have a list of forbidden foods leads to feeling of deprivation then uncontrollable cravings and next binging end if overwhelming feelings of guilt,shame,etc. this person will restrict food and avoids foods that they like this person will have feelings of anger and fear this person needs to learn nurturing messages about oneself this person needs to make nonjudgemental decisions 4. Feel Your Fullness learn how your body signals your fullness what signs show that you are comfortably full learn to pause periodically when you are eating 5. Discover The Satisfaction Factor don't substitute foods that are not satisfactory motto "If you don't love it, don't eat it" learn to savor the foods you love 6. Cope With Your Emotions Without Using Food food won't fix the problems causing the feelings comfort is very short term, but long term you have discomfort of overeating learn to deal with emotional hunger and emotional urges to eat 7. Respect Your Body are you playing the body check game? concentrate on internal vs. external clues you can't have a body your genetic blueprint won't build not your fault stop blaming 8. Exercise- Feel The Difference stop the military exercise stop concentration on burning calories are you underfeeding your body so exercise doesn't feel good reframe: YOU EXERCISE BECAUSE IT MAKES YOU FEEL GOOD! 9. Honor Your Health- Gentle Nutrition make food choices that honor your health you don't have to eat a perfect diet to be healthy it's what you eat over time and not the one meal or the one snack or the day's worth progress, not perfection is what counts Dieting has caused us to lose touch with normal body cues that

tell us to eat when we are hungry and stop when we are full. Recovery if finding what we have lost: 1. Good feeling about ourselves 2. Sense of wholeness and wellness 3. Peace with ourselves 4. Serenity with who we are 5. An ability to be in charge of our own lives Fighting against weight spiraling and diet cycling we have lost not weight, but our: 1. Peace of mind 2. Self-esteem 3. Health 4. Sense of power over our lives

Sharon, will be adding more "tips" from a class she used to teach on nutrition, over time. So, visit again! Email her, if you have specific questions or concerns at: . Her class, taught at the local YMCA, was based on the book, Get Real : A Personal Guide to Real-Life Weight Managementby Daniel Kosich. You can get this book online at AMAZON.COM, the internet's largest online bookstore.




Try vegetarian for variety! Do you get tired of the same old thing for dinner? Looking for something different? Dinner meals, for most people, tend to be the same twelve to fourteen meals rotated over and over. While this may be fine for nutrition, it can sap variety. Today is a good day to start something new for your evening routine. Today (March 20) is the Great American Meat Out--yes, a day to try meatless meals. If the idea of meatless is a little intimidating, start with familiar foods. Try bean soup, or pasta topped with lentils and steamed veggies, or fix chili with three different beans and leave out the meat. If you enjoy beans, use today to increase the variety of beans you use. Try chickpeas or pinto beans, or split peas and lentils for a new twist. All beans are a good source of protein, carbohydrates, iron, folic acid, calcium, magnesium, potassium and B vitamins--who could ask for more in one food?

Your daily link to nutrition and health! All-Star nutrition (NBA game) You may not be a professional athlete, but you can eat like an "all-star." Professional athletes know what their bodies need to perform, and they make eating choices to maximize their abilities. To get the most out of your body, give it all-star nutrition. As you sit down this weekend to watch the NBA All-Star game, think about your eating and activity routine. Do you exercise - walk, run, bike, skate or swim - for twenty minutes most days of the week? Do you choose a wide variety of foods with whole grains, fruits and vegetables making up the majority? Do you choose lean meat, fish and poultry in moderate portions? Do you include two or more servings of low-fat dairy products everyday? If you answered yes to most of these questions, you're training your body for health. More no than yes answers? This might be the time to develop a game plan for healthful eating and activity. The first strategy - make better food choices. Don't foul - out because of no exercise. Start slowly to get moving and before you know it you'll have a training routine you can enjoy to score big for life.

Tips are posted on weekdays.

Interested in more food and nutrition tips and information? Pick up your copy of The American Dietetic Association’s Complete Food & Nutrition Guide by Roberta Larson Duyff, MS, RD, CFCS, (Chronimed Publishing, 1996). This book has more than 600 pages of colorful and readable food, nutrition, and health information for you and your family. It was named one of the top new Health Books by Ladies' Home Journal and was a Silver Award winner in the National Health Information Awards Program. Available at bookstores nationwide for $29.95.
If your bookstore needs to order the book, the ISBN number is: 1-56561-098-9. The book is also available directly from the ADA for $29.95 (or $25.50 for ADA members) plus $5.95 shipping and handling, and 8.75% sales tax (Illinois residents only). To order directly from the ADA, call (800) 745-0775, or FAX your order to (312) 899-4899. ADA accepts written purchase orders from organizations, as well as VISA and MasterCard. See ADA's Catalog for further details.

Copyright © 1998 The American Dietetic Association




There's almost nothing bad to be said about regular and moderate exercise.

For most people, exercise alone will be enought to prevent future weight gain. Even if exercise doesn't help you lose pounds it may help you become thinner. A pound of muscle takes up less space than a pound of fat. So as you build muscle by reducing fat, you can lose inches even without actually losing any weight.

The chief benefits of exercise come when people go from a sedentary lifestyle to a moderate activity and not when they move from a moderate to intense level of activity. Use opportunistic exercise to get more physically active.

Sedentary people are four times more likely to die from cardiovascular disease.

A little bit of exercise can make a big difference in wellness. For example, 30 minutes of moderate walking three times a week can reduce the risk of death from heart attack, stroke, diabetes mellitus, and cancer by 55%.

Only one fifth of the population currently gets enough exercise to affect health and weight positively.

How much is enough exercise? Currently the concensus seems to be that when an individual reduces his risk of death due to disease associated with sedentary lifestyle and has improved feelings of energy and well-being then that amount of exercise is adequate for that individual.

Exercise should be enjoyable, affordable, convenient, and sustainable for a lifetime. If your program or routine does not meet these qualifications then physical activity will gradually be eliminated from the lifestyle.



Fradulent nutritional claims are fairly widespread. I know because I conducted grocery shopping tours for the Get Real class at the YMCA, I used to teach. The classroom was instantly changed into a living laboratory as we walked up and down the grocery isles. Frequently I was asked if white cheese has fewer calories than yellow cheese. The answer is no because there are white cheeses that are equally as high in fat and calories as yellow cheeses. The key is to know what kinds of cheese are made with skim milk and choose to buy them. Skim milk cheeses would be those which provided no more than 5 grams of fat/ounce. Examples would be 1% cottage cheese, mozorella, or parmesan cheeses.

Another good question is whether there are significant nutritional differences in the kinds of lettuce. The answer is a resounding YES! If you are making your fresh salads with iceberg lettuce then it is almost devoid of nutrients. Iceberg lettuce has only traces of vitamin A or C, and even less of folic acid. These are the nutrients you want to focus on when you select your salad greens. Some healthier choices would be red or green leafy lettuce, romaine, spinach, or curly endive.

Does an apple a day keep the doctor away? Not really. Apples are a bad choice if you are looking to get some extra vitamin C or A in your daily diet. It is recommended that you try to choose a citrus fruit like grapefruit or oranges, or perhaps a tropical fruit such as a mango or papaya. Bananas are a good source of potassium, but will not provide you with an excellent source for vitamin A or C.

Lastly, are all breakfast ready to eat cereals created equal? How do you know which ones to buy and feed the family? These are typical questions when the class walked down the cereal isle. My advice is to select a cereal that provides you with most of the daily iron, folic acid, B6 and B12 that an adult will need for the day. Also, buy one that has no more than 8 grams of sugar (about 2 teaspoons) or 2 grams of fat per 1 ounce serving. An example of a highly nutritious cereal is Total by General Mills. I use this cereal as a yardstick to measure all other ready to eat varieties against.

To learn more about what is a nutritional myth or sound nutritional advice find a registered dietitian. Registered dietitians are considered the nutrition experts by educational and professional training. EMAIL SHARON AT


Specific recommendations are being made for people over age 70 for the first time. These recommendations have been issued since August of 1997 and the first group of nutrients includes calcium and other bone building nutrients.

What are the recommendations?
For adults age 19 thru 50 the new calcium recommendation is 1,000 milligrams (mg) a day, up from 800 mg. For adults 51 and older are advised to consume 1,200 mg a day , a 50% jump. This differs from the 1,500 mg recommended for seniors by the 1994 National Institutes of Health. It is helpful to note that these values are not set in stone, but will change as more information becomes available. Scientists still do not know how much calcium is needed to prevent osteoporosis-related fractures in older Americans. For the first time, there has been an upper limit for safety concerning the intake of calcium. The new upper limit has been established at 2,500 mg/day. When this level is exceeded either by supplements or dietary intake, the blood level becomes too high and increases the risk of kidney stones and kidney failure.

For the older American, the new vitamin D recommendations mark a significant change. People 51 thru 70 are now advised to double their vitamin D, from 200 International Units (IU) a day to 400 IU a day. After age 70, the recommendation triples to 600 IU's a day. The upper limit for safety of vitamin D has been set at 2000 IU's a day. When an excessive amount of vitamin D is consumed it can result in significant bone loss. Be sure to check all dietary supplements to know you are not exceeding this value.

The new recommendations are less than the current level. New research has shown that Americans can get far less phosporus in their diets and still maintain adequate blood levels to build strong bones. Soft drinks provide more than what a person needs to have on a daily basis. Therefore, obtaining this nutrient is not a problem.

Recommendations for magnesium increased slightly for adults over 30 to 420mg/day for men and 320 mg/day for women. We need these higher levels because at a lower intake the body does not have adequate stores to support good bone growth. Good food sources include dark green leafy vegetables, nuts, cereal grains, chocolate, and cocoa.

Recommendations for flouride remain about the same at 3.8mg/day for men and 3.1mg/day for women. Typically the local water supply has flouride added, but it is advised that you contact the supplier to find out if it has been added and how much.



My perspective is that eating healthy car snacks for kids should be paired with fun activities. I say this because when counseling adults I find that long car trips and “unhealthy munching” has its roots in childhood. Young children can get hungry on very long auto trips so it is necessary to pack healthy snacks; however, there will be some intervals of time where eating has more to do with boredom and not true hunger. I would suggest that in this situation that the parents pair eating with a fun activity. This teaches the child (and later adult) how to respond to boredom by a noneating behavior especially when hunger is not the problem. For example, the counting of cars that are passed could be paired with eating the same number of cheerios or bite sized shredded wheat. How about seeing which child in the car can find 3 red objects and 3 blue objects? Winner gets to choose if the snack will be cheese sticks or bread sticks. Also, parents could increase mapping skills for older children by planning a healthy snack to be eaten at pre-designated benchmarks of the journey. The children must follow along on their map to know when the benchmark is reached and what snack treat to eat My children were Lego enthusiasts. On the long car trips to grandma’s house I would fill sandwich bags with an assortment of Legos. As the hours dragged on I would ask the kids to build something using only those in the bag. Best designed item would win and the prize would be Blow-pop suckers. Other healthy snack foods for kids could be Melba snack rounds and calcium fortified orange juice. These “chips” are available with a variety of seasonings. Dried fruits or a medley of dried fruits can easily satisfy the craving for sweets. Fresh fruits and vegetables as well as 4 oz. containers of lowfat fruit yogurt would travel nicely in a compact cooler. There are lots of healthy beverages to choose from today. I would recommend the flavored bottled water or the unflavored water for kids. I have found that children will not drink water from a glass, but put it in something fun to drink out of and they love it. Another nice car beverage is the shelf ready lowfat milk in 8 ounce cartons. This product does not need to be refrigerated as long as it is unopened. This milk has been irradiated and has a wonderfully fresh taste. Put the kids in the car and pack some cartons of lowfat milk or chocolate milk plus graham crackers or a cereal low in sugar and eating breakfast is cheap and healthy. Now don’t even mention that while the car snack food is working to alleviate the hungries and boredom, these snacks are making big nutrient contributions to the kid’s diet. I mean what kid wants to be told to “eat that cereal because it is a good source of folacin”?



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