Naperville North August 2011
When you're losing weight, where does the fat go?
Inside This Issue: Multiple chins, bulging tummies and flabby arms: It's
Article 1: More Than 15,000 Fast Food Restaurants easy to see where fat accumulates on the body.
Trim Down For Kids' Obesity When a person starts losing weight, where does the
Article 2: Bon Appétit! Here Are Your Top 10 Best fat go? And what parts of the body can you expect to
And Worst Foods In America see results?
Article 3: Your Personality Could Predict Your Headlines from fitness magazines promise exercises
Weight to blast away belly fat and activities to spot-reduce
Article 4: When you're losing weight, where does the flab.The scientific evidence, unfortunately, doesn't
fat go? back those sexy headlines.
Article 5: No Magic Bullet To Improve Diet, Stem Here are three things to know about weight-loss and
Obesity Epidemic body fat.
Recipe: Yogurt-and-Spice Grilled Chicken Skewers You can't change your shape, just your size.
New Members You can't cherry-pick where you shed fat; weight loss
Contact FT Naperville North at: doesn't work like a point-and-shoot.
PHONE #: MRIs, CT scans and dexa scans, which use X-ray
630-420-7500 beams to measure body composition, show no
ADDRESS: evidence for spot reduction.
"Basically, when we lose weight, we lose weight all
1001 E. Ogden Ave. suite 101
over in exactly the proportion that's distributed
Naperville, IL 60563 throughout our body," said Susan Fried, director of
WEBSITE: fitnesstogether.com/napervillenorth the Boston Obesity and Nutrition Research Center at
EMAIL ADDRESS: the Boston University School of Medicine.
BettyScarimbolo@fitnesstogether.com A pear-shaped woman who loses weight will remain a
pear, just a daintier one, say researchers who
More Than 15,000 Fast Food Restaurants Trim specialize in body fat. More women tend to be pear-
Down For Kids' Obesity shaped, with fat around their hips and thighs. Men
All I remember is that when I was little, we used to tend to be apple-shaped, because they have fat that
go the the International House of Pancakes (IHOP) accumulates around their waist.
and I'd beg and plead for the chocolate pancake with "People come in with unrealistic expectations from
the smiley face formed of cherry eyes, a chocolate magazines and spot-reducing," said Gary Foster,
chip smile and whipped cream nose. Maybe not such director of Temple University's Center for Obesity
a good idea. To combat obesity however, more than Research and Education. "That doesn't happen. When
15,000 restaurants in the U.S., representing 19 you start to lose fat, it's proportionate throughout
different chains, including Burger King, Cracker your body, whether it's your neck, waist, ankle
Barrel, Chili's, Denny's and IHOP, are participating in circumference. You'll come out smaller but have the
a voluntary new initiative called Kids LiveWell. same body shape."
Margo Wootan of the Center for Science in the Public That was the case with Maggie Sorrells, 37, who lost
Interest said: nearly 300 pounds through diet and exercise in less
"Kids' meals have become synonymous with junk. than five years.
They are usually a hamburger, a slice of pizza or Her body was pear-shaped even when she weighed
fried chicken tenders with a side of french fries and about 500 pounds. She reduced her portion sizes and
a soda. We need to get to the point that the kids' attended weekly faith-based weight loss meetings
meals are the healthiest meals, because kids are called Weigh Down. She noticed that her face and
growing and developing and forming eating habits hips were getting smaller.
that are going to affect their health for the rest of "My hips were like 73 inches," Sorrells said. They're
their lives." now down to 39 inches.
Kids LiveWell is the very first initiative by the "It's crazy to think how much they've come down."
restaurant industry to demonstrate its commitment She and her husband, Andy, who live in Nashville,
to offering healthful menu items for children, with lost more than 500 pounds combined.
a focus on increasing consumption of fruits and Sorrells essentially retained her pear shape, although
vegetables, lean protein, whole grains and low-fat she's 300 pounds lighter. "I'm still rounder in the
dairy and limiting unhealthy fats, added sugars and bottom part of my body. I'm still pear-shaped," she
The new, nationwide initiative created by the For most people, the problem is their weight, not their
National Restaurant Association in collaboration body shape, Foster said. Whether you're a pear or
with HealthyDiningFinder.com will provide parents apple may be determined by genetics or hormones.
and children with a growing selection of healthful Not all body fat is created equal.
menu options when dining out. When Joe Dragon, an insurance company supervisor in
Jean Birch, IHOP President stated: Albany, New York, started losing weight from his 425-
"Providing our guests with delicious choices to pound frame, he noticed the biggest difference in his
meet their dining needs is at the heart of the IHOP stomach.
experience. We are proud to be an inaugural "I was never heavy on the bottom; it was more the gut,
leader of the Kids LiveWell effort and to further belly area," the 34-year-old said. "The differences I
demonstrate IHOP's commitment to serving noticed, I have a flat stomach. It used to be huge
quality, craveable, made-to-order menu options round ball."
that make choosing healthful items easier when Like Dragon, men tend to be apple-shaped and carry
dining out." more belly fat, known as visceral fat. This is a
In addition, IHOP's "Kids Eat Free" promotion will dangerous type of fat because it surrounds abdominal
return to restaurants nationwide beginning August organs and is metabolically active.
1. Every day in August from 4 p.m. to 10 p.m. at Essentially, it disturbs the regular mechanisms in your
participating locations, families with kids under 12 body.
can receive one free kids meal from the "Just for The fat cells release biochemicals that lead to
Kids" menu with the purchase of each adult inflammation, which could lead to heart attacks,
entree. strokes and joint and muscle pain. This accumulates in
Many meals that fit into the program will carry an the liver, said Dr. Robin Blackstone, surgeon and
icon of a red apple. They must include an entree, medical director of Scottsdale Healthcare Bariatric
side dish and beverage and contain 600 calories or Center in Arizona.
less, plus meet other nutritional criteria. "Fat is basically a store of energy," she said. "When you
Anita Jones-Mueller, founder of Healthy Dining need energy, you break down the fat. That breaks
adds: down into a component called free fatty acid and goes
"These and other meals meet the gold standard in into the liver for energy. When you have a lot of
terms of being healthy. Kids can eat French fries, excess fat, it generates so much free fatty acid, the
hamburgers and fried foods some of the time liver can't handle it, so it stores it."
when they are eating out, but not all the time." That triggers a host of problems including non-
Due to the rising prevalence of obesity in children alcoholic fatty liver disease, insulin resistance and
and its many adverse health effects it is being diabetes.
recognized as a serious public health concern. "Belly fat is much more harmful than the so-called big
The first problems to occur in obese children are butt," Foster said.
usually emotional or psychological. Childhood Thefat in the hips causes much alarm because that
obesity however can also lead to life-threatening part of the body is highly visible. Called subcutaneous
conditions including diabetes, high blood pressure, fat, the masses of this fat may be unsightly, but
heart disease, sleep problems, cancer, and other scientists believe they're not as dangerous as internal
disorders. Some of the other disorders would abdominal fat.
include liver disease, early puberty or menarche, For cosmetic or social reasons, women are more likely
eating disorders such as anorexia and bulimia, skin to seek obesity treatment than men.
infections, and asthma and other respiratory "What that says is that men are likely to need obesity
problems. treatment more than women, but women, likely due to
Source: Healthy Diner stigma socially for being overweight, are more likely to
present for treatment," Foster said.
Bon Appétit! Here Are Your Top 10 Best And Where does the fat go?
Worst Foods In America Fat cells expand when peopleconsume more energy
Well, the report is out and The Center for Science than they can burn. During weight loss, the cells
in the Public Interest (CSPI) has published the best shrink.
and worst foods in America. While many chains "The fat is a very specialized cell, and it takes
boast new "healthy" menus, they continue to basically the fat we eat and it stores it in form of
produce the products that can eventually kill you if triglycerides," said Fried, who researches how fat is
one indulges cravings too often. A typical person deposited. "It's doing that for the purpose of
should limit their calorie intake to 2,000 per day; releasing it when other parts of the body need it."
keep saturated fat below 20 grams, and sodium Humans carry about 10 billion to 30 billion fat
below 1,500 milligrams. All of the choices in the cells. People who are obese can have up to 100
group's report either reach, or exceed, these daily billion.
limits. "If anyone of us overeats long and hard enough, we
CSPI nutrition director Bonnie Liebman said: can increase the number of fat cells in our body,"
"If Americans are feeling a little fuller when Fried said. "When we lose weight, we don't lose
lumbering out of The Cheesecake Factory, the number of fat cells."
Applebee's, Denny's, and other chains, it's not in The size of the cells shrinks, but the capacity to
their heads. It's as if the restaurants were expand is always there.
targeting the remaining one out of three Liposuction can remove fat cells, but this
Americans who are still normal weight in order to procedure is ideally for people who are not obese.
boost their risk of obesity, diabetes, heart "The fat cells are actually being removed," said
attacks, and cancer." Tony Youn, a plastic surgeon who performs
The dishes served up in CSPI's report are more or liposuctions. "It doesn't mean that fat cells that
less new fangled twists on popular classics, such as remain can't get bigger."
burgers. Denny's "Fried Cheese Melt," as an Despite the extraction of fat cells, the ones
example, is a grilled cheese sandwich with four remaining can always get bigger or smaller
fried mozzarella sticks inside. The entrée consists depending on a person's diet and fitness.
of 1,260 calories, 21 grams of fat and 3,010 Source: CNN
milligrams of sodium.
Also, Applebee's "Provolone Stuffed Meatballs with No Magic Bullet To Improve Diet, Stem Obesity
Fettuccine" stacks up 1,520 calories and 43 grams Epidemic
of saturated fat. And the Cheesecake Factory's Will people eat healthier foods if fresh fruits and
"Farmhouse Cheeseburger" claims 1,530 calories, vegetables are available in stores near their
36 grams of saturated fat and topped with 3,210 homes? Will they eat less fast food if restaurants
milligrams of sodium. are not in their neighborhoods?
Here are your top ten worst possible menu items These and other policy interventions may be useful
for your well being according to the report: steps toward better public health, but no single
1. Marie Calendar's (16.5 oz) Chicken Pot Pie approach alone will effectively improve Americans'
has 520 calories, 11 grams of saturated fat, diets or stem the obesity epidemic, concludes a
and 800 mg of sodium. study by researchers at the University of North
2. Olive Garden's Tour of Italy (Homemade Carolina at Chapel Hill.
Lasagna, Lightly Breaded Chicken In a report released July 11 in the journal Archives
Parmigiana, and Creamy Fettuccine of Internal Medicine, nutrition researchers from
Alfredo) comes with 1,450 calories, 33 UNC's Gillings School of Global Public Health found
grams of saturated fat, and 3,830 that having access to neighborhood grocery stores
milligrams of sodium. or larger supermarkets alone did not make a
3. Campbell's Condensed soup has 850 mg of significant change in dietary habits. Living near
sodium. fast food restaurants seemed to increase the
4. Chipotle Chicken Burrito (tortilla, rice, amount of fast food consumed by lower income
pinto beans, cheese, chicken, sour cream, males, but findings were mixed across other
and salsa) contains 970 calories, 18 grams groups, said Penny Gordon-Larsen, Ph.D., the
of saturated fat, and 2,200 mg of sodium study's senior author.
as three 6-inch Subway BLT Classic Subs. "Our study did not examine the quality of foods
5. The Cheesecake Factory's Chocolate Tower offered or the purchasing patterns at fast food
Truffle Cake has 1,670 calories and 2½ restaurants, supermarkets and grocery stores,"
days' worth of saturated fat (48 grams), Gordon-Larsen said. "We only examined the
nearly all of it from chocolate, sugar, availability of fast food restaurants, supermarkets
cream, white flour, and butter. and smaller grocery stores. What we can conclude,
6. Pillsbury Grands! Cinnabon Cinnamon Roll though, is that simply introducing a supermarket in
with Icing has 310 calories and 2 grams of a neighborhood may not be enough the new store
saturated fat plus 2½ grams of trans fat. should be accompanied with multifaceted efforts,
7. Land O' Lakes Margarine spread per such as promotion, education and incentives for
tablespoon has 2.5 grams of trans fat healthier options."
(more than an entire day's limit) and 2 According to background information in the
grams of saturated fat. article, the federal government has made one of
its priorities reducing "food deserts," areas in
which healthy food is difficult to find. "Such
policies stem from limited evidence that food
8. Starbucks Venti (20 oz) White Chocolate resources are related to obesity and are
Mocha with 2% milk and whipped cream is inequitably allocated according to neighborhood
worse than a McDonald's Quarter Pounder wealth," wrote the authors. "Implicit in these
with Cheese and boasts 580 calories and 15 policy initiatives is that reduced access to fast
grams of saturated fat. food and increased access to supermarkets will
9. Häagen-Dazs ice cream petite half cup will translate into improvements in diet behavior and
donate 300 calories to your diet. health."
10. Cold Stone Creamery's Oh Fudge! shake Janne Boone-Heinonen, Ph.D., a postdoctoral
(chocolate ice cream, milk, and fudge fellow at UNC's Inter-Disciplinary Obesity Center,
syrup) starts at 1,250 calories for the "Like and colleagues assessed this assumption using data
It" (16 oz) size which is more than a large from the Coronary Artery Risk Development in
(32 oz) McDonald's Triple Thick Chocolate Young Adults study, from its baseline in 1985 until
Shake. 2001. The authors evaluated fast food
2011 may be the last year restaurants will be able consumption, diet quality and adherence to fruit-
to get away with not disclosing nutrition and-vegetable-consumption guidelines as a
information on their menus, according to the CSPI. function of fast food chain, supermarket or grocery
The Food and Drug Administration (FDA) is store availability within distances of less than one
finalizing a set of rules implementing a calorie- kilometer to more than eight kilometers from
labeling provision included in President Obama's study participants' homes. The 5,115 participants
healthcare reform legislation signed into law in (ages 18 to 30 years at baseline) in Birmingham,
March. Ala.; Chicago; Minneapolis; and Oakland, Calif.,
So what is best for you? Here are the top natural were asked how often they ate fast food, and
foodstuffs you can consume to get you full: detailed their food consumption during the prior
1. Sweet Potatoes month as well as usual dietary habits.
2. Mangos Among lower income participants, the study found
3. Unsweetened Yogurt an association between fast food consumption and
4. Broccoli fast food availability. This relationship was
5. Wild Salmon particularly noticeable among men who had access
6. Crisp Breads to fast food between one and three kilometers
7. Garbanzo Beans from where they live. The findings did not suggest
8. Watermelon strong relationships between supermarkets and
9. Butternut Squash diet quality or consumption of fruits and
10. Leafy Greens (kale, collards, spinach, vegetables. Availability of grocery stores had a
turnip greens, mustard greens, and Swiss mixed relationship with eating habits.
chard) "Our findings suggest that no single approach, such
Enjoy and choose wisely!! as just having access to fresh fruits and veggies,
Source: The Center for Science in the Public might be effective in changing the way people
Interest eat," Gordon-Larsen said. "We really need to look
at numerous ways of changing diet behaviors.
Your Personality Could Predict Your Weight There are likely more effective ways to influence
What if in return for being a nice person you were what people eat.
rewarded with a desirable figure? Well, that could "For example, classifying foods as healthy or
be the case according to a new study published in unhealthy depending on whether they are served
the Journal of Personality and Social Psychology. as fast food or in a sit-down restaurant may not
The study titled “Personality and Obesity Across paint the whole picture. Maybe we need to be
the Adult Life Span,” which researchers believe to looking more closely at what they are ordering and
be the first examination of the link between the prices they pay for healthy versus less healthy
personality and weight change over time, looks at foods. It is very clear that we need to find ways to
50 years worth of data and draws some interesting improve diets, particularly of low income
conclusions. individuals. Simply putting in extra supermarkets
Researchers found that people who are more per se may not solve the current health inequities.
conscientious tend to remain thin as time goes by, More research is needed."
while the opposite seems to be true for those Source: University of North Carolina at Chapel Hill
participants who were less than agreeable.
The greatest predictor of which people would
become overweight over time?
Apparently, impulse shoppers (gasp!) have a
greater chance of a lifetime of rollercoaster
weight loss and weight gain and study participants
who scored in the top 10 percent on impulsivity
weighed an average of 22 lbs. more than those in Yogurt-and-Spice Grilled Chicken Skewers
the bottom 10 percent, according to Dr. Angelina Ingredients
R. Sutin and her team. Dipping sauce:
The researchers believe the type of person who 1/3 cup honey mustard
makes purchases on a whim may not possess the 2/3 cup reduced-fat sour cream
self-restraint needed to keep their weight in check Marinade:
throughout their life. 1 cup plain low-fat yogurt
“Individuals with this constellation of traits tend 1 teaspoon paprika
to give in to temptation and lack the discipline to 1 teaspoon onion powder
stay on track amid difficulties or frustration,”
1 teaspoon garlic powder
the press release reads. “To maintain a healthy
1/2-1 teaspoon chili powder
weight, it is typically necessary to have a healthy
diet and a sustained program of physical activity, 1/4 teaspoon ground cayenne pepper
both of which require commitment and restraint. 1/2 teaspoon salt
Such control may be difficult for highly impulsive Chicken:
individuals.” 1 1/2 pounds skinless, boneless chicken
Taking into account that weight naturally increases breasts, trimmed of visible fat
as people age, the study found “greater weight 12 metal or wooden skewers
gain among impulsive people; those who enjoy Preparation
taking risks; and those who are antagonistic— Soak wooden skewers to keep them from burning.
especially those who are cynical, competitive and Stand them in a tall glass or pitcher of water for a
aggressive.” few hours or overnight.
It looks like American biologist Garrett Hardin was 1. For the dipping sauce, mix the honey mustard
wrong. It turns out nice guys DON’T finish last—at and sour cream in a small bowl. Cover and
least when it comes to aging and weight control. refrigerate until needed. This sauce can be made
by Audrey Morrison up to 2 days in advance.
2. In a small bowl, whisk together all marinade
ingredients; set aside.
New Members 3. Cut each chicken breast lengthwise into 4 long,
thin strips. You should end up with about 12 strips.
Place the strips into a gallon-size zip-top plastic
bag. Pour the marinade mixture over the chicken,
and close the bag. Then flip the bag a few times to
Angela Maggio ensure that all pieces are coated with marinade,
and refrigerate for at least 4 hours or overnight.
4. When ready to cook, transfer the chicken to a
colander to drain off excess marinade. With clean
Morgan Wirtschoreck hands, skewer each piece of chicken, threading it
onto the end of a skewer. Continue until all of the
chicken pieces are skewered.
5. Preheat the grill or grill pan to medium heat.
Cook for about 2 1/2 minutes on each side, testing
chicken for doneness before serving (meat should
be opaque). Transfer skewers to a clean platter.
6. Remove the chicken from the skewers, if
desired. Serve chicken while hot with the dipping
FAT 7g (sat 3g, mono 2g, poly 1g)