Food For Thought
Get the Skinny on "Fat Free" Products
If a product claims to be "fat-free," scan the ingredient list to see if there are any fattening ingredients, such as oil or butter. If these ingredients contribute only a trace of fat to a single serving, the manufacturer is allowed by law to round that number down to zero.
"Fat-free" cooking spray is a prime example of a product that can lead to a dietary debacle if you are unaware of the label law.
"Oil is the primary ingredient in cooking spray, so you know it can't be truly fat-free," says Gordon. "It only appears to be that way because a single serving is a spray that lasts for a fraction of a second. Most people use much more."
Trigger-happy chefs are advised to forgo cooking spray altogether and use a small quantity of cooking oil. It's easier to measure, and if you pour in too much, you can always wipe away the excess with a paper towel.
September 2001 — Like many couples, Michael and Frances Housman juggle more than a few responsibilities, from working long hours to spending time with each another and their two children.
"It can be hard to sit down and make a meal. My wife doesn't get home till seven o'clock on some nights, so that means we won't eat till eight-thirty or nine," says Michael, who lives with his family in Hollywood.
Over the years, the Housmans' impromptu style of cooking led to concerns about nutrition, so when a friend told them about a dietary education program called "Choose to Lose," they eagerly joined. In doing so, their dining table became a lively roundtable for conversation about cholesterol, fiber, vitamins, and more.
"It's interesting to look at different foods now and count the fat calories and calories per serving," he says. "You'd be surprised."
Reading the Fine Print
It is Week 5 in the 11-week "Choose to Lose" program at Memorial Regional Hospital Fitness & Reahabilitation Center, and Marilyn Gordon, a registered dietitian, is teaching the class how to decipher the jargon on nutritional labels.
"With so many processed foods on the market, it's important to know what they're made of. I call them Frankenfoods," she says wryly.
The hour is spent in an eye-opening discussion about the "hidden" fat and calories found in many popular convenience foods, ranging from salad dressings to frozen dinners to bottled beverages. Using real labels that the participants have brought from home (think of it as the grownup version of "Show and Tell"), Gordon separates the winners from the losers.
"Don't be fooled if something claims to be low-fat or 99 percent fat-free," she says. "When reading any label, your first concern should be the number of calories from fat. Next, the serving size."
Embracing Life
Like the Housmans, most people who sign up for the program are trying to lose a few pounds and make savvier choices at the supermarket. But for Barbara Silvey, the program has meant much more. Ever since she was diagnosed with diabetes six years ago, the 53-year-old wife and mother has become increasingly concerned about her diet and its effect on her health.
"Diabetes nearly killed me, so when my doctor asked me to lose weight, I took it seriously," she says. "For me, it was 'Choose to Live,' not 'Choose to Lose.'"
Silvey joined the program last spring, and by the eighth week, her blood sugar level improved to the point where she no longer needed to take insulin. Silvey was so ecstatic that she not only finished the remaining three weeks but signed up for another round of classes.
Five weeks into her second round, she continues to see results.
"I've gained more endurance, that's for sure. And since I started, I've lost 19 pounds and 7 inches off my waist."
Exercise is Key
Besides offering nutritional education, "Choose to Lose" encourages people to incorporate moderate exercise into their routines.
As she grows lighter and stronger, Silvey finds herself returning to the active lifestyle she had abandoned years ago.
"I played a lot of tennis until I had children," she says. "Then chasing after them became my exercise. These days, I'm feeling good and working out again."
Lifelong Advantages
Although "Choose to Lose" has a reputation for helping people shed pounds and inches, it also delivers benefits that anyone can appreciate, regardless of their weight or measurements.
"One gentleman actually came here so he could learn how to gain weight in a healthy way," remembers Gordon. "Many others come here to improve their lipid profile."
A distinct advantage to the program is its farsighted approach to health. Unlike other diets, which impose drastic dietary restrictions in a limited time frame, "Choose to Lose" operates under the assumption that "slow and steady wins the race." Consequently, there is no yo-yo dieting effect.
Michael Housman, who had experienced only temporary weight loss under another diet plan, says that "Choose to Lose" inspires more freedom and motivation because it allows people access to their favorite foods-within moderation, of course.
"Once you learn how to budget your calories, you'll see how easy it is to work your favorite foods into your menu," says Gordon. "That's what makes this program different. You'll get a sound education and acquire some simple lifestyle changes that you can easily maintain, not just for those 11 weeks, but for the rest of your life."
For more information about the "Choose to Lose," program please call the Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or the Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.
The cost is $185 to fitness center members and $225 for non-members. Anyone who attends at least 9 out of 11 classes will receive a $50 rebate.