Local Dietitians Weigh-In

July 30, 2015

Obesity and related health issues have become an epidemic in our state, but sorting through the endless advice columns, weight loss blogs and self-help books can be a time-consuming task. To simplify this overwhelming topic, EXPRESS asked doctors and professional hospital dietitians around our region to share some of the practical, healthier choices we can all start making today.

Patrick Friedli M.D.
Medical Director, Healthy Weight Center
Munson Medical Center, Traverse City

On Michigan’s obesity problem: Last I checked, Michigan is the 11th heaviest state in the U.S. Our obesity rate in the state is above 31 percent and, in northern Michigan, it’s slightly higher, at 32 percent. So two out of three people have a weight problem, whether they’re actually obese or just overweight.

What health issues are caused by being overweight? I view obesity as the root cause of a long list of medical conditions. I could give you a whole list from A to Z, but some of the worst are diabetes, high blood pressure, high cholesterol, sleep apnea, depression and other mood disorders, acid reflux/heartburn and arthritis. Many older people end up needing joint replacements because they’re carrying around too much weight.

Simple tips for patients: Over 80 percent of weight loss is changing your eating patterns. You can exercise all you want – and don’t get me wrong, exercise is important – but it’s not an effective tool for weight loss. It’s about changing your fuel. Vegetables, fruits, yogurt are all great, but the best diet is what you are willing to eat consistently, as long as you’re paying attention to portion control. A good basic formula is to take your ideal body weight, multiply it by 10, and that’s the amount of calories you need per day.

Try this healthy meal! Start with a small, portion-controlled salad – not like "˜The Big Salad’ from "˜Seinfeld,’ but a reasonably sized salad without a lot of dressing – then put a protein alongside. The size of your palm is a good judge for how much chicken or fish (or fruit or vegetables) you should have. Then add fruit for dessert – a small portion of whatever’s in season.

Long-term solutions for better food choices: I like to suggest that people follow the zip code for health: 75210. Make sure you eat seven breakfasts a week, high in protein, low in carbs. Get five servings of fruits and vegetables per day. Only sit for two hours at a time in front of a screen – computer, tv or otherwise – unless it’s your job, in which case you still need to get up and move every two hours. Get one hour or more of exercise or physical activity daily, a minimum of 10 minutes at a time. The more motion, the better. And, have zero servings of sugary sodas, juices or fast foods.

Jeanne Kincaid
Outpatient Dietitian and Diabetes Educator
McLaren Northern Michigan Hospital, Petoskey

On Michigan’s obesity problem: I actually just moved to Petoskey this spring, so I don’t have a good overview of this particular community yet, but I do think obesity is a problem in general across the nation – of epidemic proportions, actually.

What health issues are caused by being overweight? Oh, there are so many. Some of the worst are diabetes, high cholesterol and high blood pressure.

Simple tips for patients: My simplest guideline is to fill half of your plate with vegetables that are low in carbs, then fill one quarter of your plate with lean meat, and the remaining quarter with whole grains or complex carbs like corn, rice, whole wheat pasta or sweet potatoes.

Try this healthy meal! I always tell people, you know, if you’re in a hurry, utilize the salad bar at the grocery. It may seem unusual, but if you put together a huge box of salad – just avoid a lot of high-fat dressings – add in a protein source like chicken and then add in some fruit for dessert, you can make a well-balanced meal, and fast.

Long-term solutions for better food choices: First, we need to educate people on how to select foods in a balanced way. I think people are not really aware of what or how much they’re eating, but the problem is that we no longer plan or organize meals these days – everything’s on the go. We try, and the government tries too with their ChooseMyPlate.gov program, but most people don’t listen until they suddenly have a health issue.

Julie Scheier RDN
Clinical Dietitian
Otsego Memorial Hospital, Gaylord

On Michigan’s obesity problem: Is obesity a problem? Yes. How bad? Well, about a third of adults in Michigan are overweight and I don’t think northern Michigan is any better off than southern Michigan. So that’s a significant problem.

What health issues are caused by being overweight? Excess body weight can lead to a lot of different diseases, from diabetes and GERD to joint disease to self-esteem issues. So, if we can help people weigh less, it would help reduce these incidents and increase our health overall.

Simple tips for patients: Movement is essential. When you live in a rural area as we do, the necessary way of getting around is by car, so we don’t have as many reasons to move. We have to work on moving. As little as getting up and walking for two minutes every hour is one recommendation. One hundred fifty minutes of active movement per week for adults will bring gradual weight loss and reduce the risk of diabetes.

Try this healthy meal! One of my favorites is to take refried beans, heat them up, add a little spice and put them on a whole grain fajita wrap with lettuce, tomato and Greek yogurt or sour cream. Add a few olives if you like salt. Just keep those ingredients on hand and, in a very short period of time, you’ve got a fast, quick and easy meal.

Long-term solutions for better food choices: What I teach is to try and help them feel comfortable and confident with their food choices. Work within your food preferences and eat the amount of food your body needs. You can use ChooseMyPlate.gov, which is free, or try mobile phone food apps like MyFitnessPal.com. But mostly, pay attention to what your body’s doing. Are you losing or gaining weight as needed? That’s the key.

Amanda Evans
Registered Dietitian/Diabetes Program Coordinator
Charlevoix Area Hospital, Charlevoix

On Michigan’s obesity problem: Obesity is definitely a significant issue and it’s one that seems to be becoming even more prevalent. It’s something we need to be addressing even more than we already are.

What health issues are caused by being overweight? Type 2 diabetes is a much more common occurrence with obesity. Research shows that there’s even a link between being overweight and certain cancers. Obesity also leads to being more sedentary, which leads to joint problems, which leads to pain, so people move less, then they gain even more weight, and this bad cycle just continues.

Simple tips for patients: Move more! Just get active. It doesn’t have to be running or a marathon or even a sport. The minimal recommendation for adults is 150 minutes of activity per week, but for those struggling, any movement will help: park farther away from the grocery store than usual, get up and walk around during TV commercials in the evening, walk to the end of your driveway and back. If you can’t walk, get some inexpensive light weights or use cans of vegetables and lift them with your arms.

Try this healthy meal! I do a whole lot with whole wheat tortilla wraps, the kind that have at least three grams of fiber or more. Fill them with natural, no-sugar peanut butter and a dab of preserves or honey, and add raisins or apple slices. Roll them up with a healthy version of deli meat, plus a little cheese and some spinach. Or, try scrambled eggs and salsa. I use them for everything and they’re so quick.

Long-term solutions for better food choices: What I tell people is that you really have to start at the grocery store. If it’s not in your house, you’re not going to eat it, so don’t stock your house with chips and ice cream. Just don’t buy the unhealthy stuff. It takes practice, but you can do it. That leaves you with only homemade ingredients, so if want something like, say, cookies, you have to make them from scratch. That takes a lot more effort, which means you’ll be a lot more likely to keep your treats in moderation.