Dan on Diet!
Dan Rico, N.D., “Dan on Diet!”
Copyright-July 2005, Dan Rico & Associates
Dan on Diet! 
10 Tips for Sticking to Your Diet on the Road
- Plan ahead by check dining options before-hand, on the road
and at your destination.
- Understand the menu – Watch out for high-fat warnings. Ask
about sauces, toppings and methods of preparation. Always
choose grilled.
- Think outside the box – Many fast food places have added
healthy options and offer salads & fruit.
- Watch portion sizes – Split entrees if necessary. Restaurant
servings are larger then recommended portion sizes.
- Be salad savvy – Some have more calories than a cheeseburger.
Get dressing on the side and ask for vinaigrette.
- Consider a condo or unit with a kitchenette where you can
store healthy snacks. Bring a cooler for bottled water and
low-fat dairy products.
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- Be aware of your emotional response – If you eat more then
you plan, seeing it as a catastrophe will only set you up
for failure. Get back on track at your next meal.
- Plan pleasures other then food and drink – including physical
activity. Park farther away, and walk when sightseeing.
- Hold a family meeting ahead of time and discuss ways you
can help each other eat less and stay active.
LSU’s Pennington Biochemical Research Center, Associated Press,
July 2005
Comment: Vacation’s a lot more fun when your energy’s high, blood
sugar’s constant and your not fatigued coming home due to the
proper food choices made when on the road.
Appetite Control
If you’re an overeater, try getting your appetite under control
with these tips from the Harvard Medical International Association:
- Slow down, and chew with purpose. Take at least 20 minutes
to eat a meal. Taking longer will make you feel as if you’re
eating more.
- Eat only while sitting down. This will help you think about
how much you’re consuming.
- Eat off smaller plates. Drink 12-ounce glass of water before
eating.
- Wait 10 minutes after you get the urge to snack. Between-meal
snacks are usually impulsive acts. By waiting, you may realize
you aren’t hungry.
- Keep the healthier foods, such as fruit and vegetables,
in the front of your refrigerator shelves.
Harvard, Medical International Association, HealthyDay News, July
2005
Comment: And as you’re chewing your food slowly, thank the Lord
we still have good food to chew…
Healthy Eating’s New Superstar: The Almighty Omega-3
Omega -3’s are superstars. They are to the world of fatty acids
what Tiger Woods is to golf, Lance Armstrong is to cycling, or
Placido Domingo is to opera. Omega-3 fatty acids, a type of polyunsaturated
fat found primarily in seafood, can improve your chances of living
longer if you have heart disease. But its healing powers don’t
stop there. Other organs may benefit:
Omega -3s work several ways in the heart. They prevent irregular
heart beat, reduce fatty plaques inside artery walls, decrease
blood clotting, decrease triglycerides (blood fat), increase HDL
(good cholesterol), decrease inflammation, and decrease blood
pressure. “Omega-3 favorably affects a number of risk factors
for cardiovascular disease and at the top of the list is reducing
the risk of sudden death from heart attack,” says Penny Kris Etherton,
distinguished Professor of Nutrition, Pennsylvania State University.
Katherine Tallmadge, MA, RD, Special for ediets, July 2005
Walk Your Way to Fitness
All you need is a pair of walking shoes, a wristwatch and permission
from your doctor to get started. Later, you’ll add strength training
to your routine. Before you begin, you should be able to walk
comfortably for 30 minutes without stopping. Good walking techniques
includes standing tall, rolling from your heel through your toes,
pushing off your forefoot, and pumping your arms close to your
sides at about 10 and 2 o’clock. Take a bottle of water and a
hand towel in case you perspire. If you’re not able to walk 30
minutes continually, build your base. Start today with a 10-minute
walk and then gradually increase your walking time over about
a four week period until you can walk the entire 30 minutes without
stopping. In our next issue we’ll discuss an advanced form of
walking called interval walking…
CNN House Call’s Summer Workout as developed by Gin Miller, Fitness
Consultant, July 2005
Comment: I discovered the benefits of walking after injuring my
knees from years of running and martial arts training.
Does Weight Loss increase the Death Risk among Obese People?
According to a Finnish study, losing weight for obese people may
not be wise. This study indicated that the likelihood of dying
over a 24-year period of time associated with weight loss is on
par with that associated with weight gain among obese individuals.
Thereafter, these researchers proposed that more studies should
be conducted to “assess if the optimal strategy among already
overweight individuals could be to avoid further weight gain.
If this is true,” they add, “it puts a major emphasis on the need
for prevention of development of overweight and obesity.”
Dr. Jaakko Kaprio, University of Helsinki, Reuters Health, July
2005
Comment: Huh! So, in other words according to Dr. Kaprio, it’s
not good to help an obese patient lose weight because he or she
may run the risk of dying over a 24 year period of time. I have
news for Dr. Kaprio, if I were to provide nutritional therapy
to a patient for 24 years, I would be rich and the patient would
die from frustration. After 24 years of nutritional therapy for
weight control, either the therapy stinks or the patient hasn’t
fully committed. What the do-do is going on at the University
of Helsinki? I’d hate to be the person who helped fund that study…
Glucosamine and Methylsulfonylmethane Synergistic Effect on
Arthritis
Combination of oral administration of glucosamine and methylsulfonylmethane
(MSM) is more effective against osteoarthritis than either agent
alone, according to Indian researchers. Drs. P.R. Usha and M.U.R
Naidu report that although the individual agents did improve patients’
pain and swelling, the combines therapy was more effective than
the single agents in reducing these symptoms and improving the
functional ability of joints. In a randomized, double-blind trial
conducted at Nizam’s Institute of medical Sciences in Hyderabad,
118 patients with mild to moderate osteoarthritis were treated
three times daily with either 500mg of glucosamine, 500mg of MSM,
a combination of both agents and placebo. After 12 weeks of therapy,
the mean pain index from taking glucosamine and MSM versus the
placebo had fallen considerably. “It can be concluded,” they observed,
“that the combination of MSM with glucosamine provides better
and more rapid improvement in patients.”
Drs. P.R. Usha and M.U.R Naidu and Reuters Health, August 2004
Comment: Remember the Glucosamine/Chondroitin craze? Unfortunately,
this craze paid little attention to the added benefits of MSM.
Now most legitimate, efficacious nutraceuticals include MSM in
their formula…
Dan Rico. N.D.,
For more information, please visit James Jordan’s Web site, www.createvibranthealth.com.
Source: Dan Rico, N.D., “Dan on Diet!”
Copyright-July 2005, Dan Rico & Associates
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