‘Let’s talk nutrition’
HUGHESVILLE – Longevity and wellness is a factor of what you eat, and what you eat can prevent many chronic diseases according to Rose Trevouledes, who is a registered medical dietician with a Master’s degree in clinical nutrition which she completed at the Bronx VA Medical Center and New York University.
As a resident in Hughesville and working from her office location at 10 Shady Lane in Muncy, Trevouledes is reaching out to the local community to offer education, guidance and support on the importance of good nutrition combined with physical exercise.
In her wellness presentation “Let’s Talk Nutrition” held last month at the Hughesville Public Library, Trevouledes discussed ways to lose weight, reduce the belly fat, and make the heart work stronger. Recently, she conducted two hour classes for six weeks at Muncy Bank & Trust. She was joined by Trudy’s Barefoot Yoga and participating employees were able to take time out to learn weight loss tips while stretching and strengthening their physical flexibility on the job. “The goal was to lose weight and inches,” replied Trevouledes.
She begins with a full health assessment, and from there, depending on the need, makes recommendations for a diet which is based on more than one diet, and the science behind them. For example, the DASH diet has proven to lower blood pressure, while the South Beach Diet encourages heart healthy fats. “The problem is mainly the refined carbohydrates and sugar.” One third of U.S. adults are overweight and not healthy according to Trevouledes. If the waist size is over 40 inches for men and 35 for women, that is high risk for diabetes, she explains.
Some alarming statistics were revealed during her discussion. Pennsylvania is 24th for obesity rates with 30 percent of the population. Louisianna has the most, and Colorado the least.
Her counseling addresses the Metabolic Syndrome, a group of conditions that occur together while increasing the risk of heart disease, and other chronic illnesses. The factors are increased blood pressure, high blood sugar, belly fat, high triglycerides, and insulin resistance.
“In Japan, it is illegal to be overweight,” she said. In 2008 they passed the Metabo Law. “The focus is on the waist, and it cut the obesity rate to 35 percent,” Trevouledes said.
Causes are many for obesity, from lack of exercise, low metabolism, medications, and eating more than the body requires. “We are eating 500 more calories than 40 years ago,” added Trevouledes who also stated that Americans on average consume 2,600 calories a day. “We are living in a convenience culture.”
The solution is knowing the good carbs from the bad. Good foods are whole grains, nuts, milk, fruits and vegetables that are high in fiber to feel full longer. Showing some samples, Trevouledes held up a package of brown rice and one of white bread. The refined white bread with enriched flour will raise the blood sugar rapidly compared to the rice. “Insulin is a fast storing hormone.”
Processed foods can cause a “chronic inflammatory state in our bodies” leading to heart problems, fibromyalgia, neurological changes, fatty liver disease and high blood pressure. Insulin resistance and a high sugar diet also can be a link to cancer. “Good carbs raise the blood sugar slowly. Weight loss and exercise can reverse pre-diabetes.”
With some lifestyle changes and healthy eating habits, one can prevent many diseases. “Avoid mindless munching,” advises Trevouledes who also noted not to eat anything close to bedtime. “Stock the kitchen with healthy optionsLet food be your medicine.”
What to eat and what not to eat is always a challenge. “Think about what you are eating,” said Trevouledes who added that she always serves a salad as a “staple at the table.”
Check the labels on foods and be aware of whole vs refined grains. A whole bran or grain has its endosperm or “germ”, that is a complete protein. When it’s refined, the only thing left is the starchy part.
Low fat dairy can promote weight loss and lower blood pressure. “The LDL should be less than 100.”
In conclusion, Trevouledes pointed out the Blue Zones, areas in the world where people are living the longest (over 100) and healthiest. Out of the five, one is in the US – Loma Linda, California. Ikaria, Greece; Nicoya, Costa Rica; and Sardinia, Italy are the other four. Studies show people living there are physically active, eat in moderation, and engage in positive and spiritual behavior. “For them, life has a purpose.”
For more information on Live It Nutrition, visit www.liveitnutrition.org or contact Rose Trevouledes at 570-971-7065.