Jetting off to college brings excitement. New friendships and professional opportunities await.

But it also brings the obligation of taking care of your health without a parent’s watchful eye. Dorm buffets, sugary drinks and sleeping in all the time can lead to your clothes feeling tighter and your self-esteem feeling lower.

So what’s the scoop on the so-called freshman 15? How big of a problem is weight gain in college? How can you prevent it?

First things first: Rachel Bult, a supervisor dietitian at OSF HealthCare, says it’s more like three to 10 pounds weight gain in the first year on average, not 15. But the issue is still worth paying attention to.

“You add more calories than you intend to,” with food options in college, Bult says. “Also, stress and lack of sleep can cause increased cravings for sweets and comfort foods.”

Some tips to consider:

• Exercise portion control. Remember the saying “Are your eyes bigger than your stomach?”
   
• If you’re on a meal plan that means buffet meals every day, go to a healthier station first. Start with a salad and a vinaigrette dressing, Bult suggests. Non-starchy vegetables as your side can provide fiber. Protein like chicken, fish, beans, chickpeas and tofu will help keep you full.
   
• For exercise, find movement you enjoy. Don’t approach it as a chore. If you like pickleball, find a local league.
   
• Keep healthy snacks, not junk food, at arm’s reach.
  
  “When I was in college, I would have a protein smoothie in the morning to help fill me up,” Bult recalls. “But you could also keep fruit, string cheese, unsalted nuts or bell peppers with hummus. Just things that are healthier and quicker to grab and go.”
   
• Smartphone apps can be a short-term tool to get you on the right track, Bult says. Apps can track what you’re eating, your daily steps and more.
  
  “Those can help you understand the nutritional value of what you’re consuming,” Bult says.
   
• Talk to your primary care provider or a dietitian if you need guidance. Research what your local school, health system or social service groups offer.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

Intermittent fasting has been around for a long time. But the eating plan that switches between fasting [not eating'] and eating on a set schedule, really took off in the early 2000s thanks to books, articles and documentaries highlighting the diet. By 2018, intermittent fasting got a boost due to celebrities like Jennifer Aniston and Hugh Jackman sharing success stories.

“They've heard people do well with it. They've seen some celebrity or a social media person say it's the thing that's helped them. Maybe it could,” says Nicole O’Neill, a registered dietitian with OSF HealthCare.

While many people have found intermittent fasting works, it’s not for everyone. O’Neill has consulted many people in the past 11 years who’ve tried using an eating schedule.  

“In my years as a dietitian, I’ve had two patients use intermittent fasting successfully [losing weight],” she says. “Everybody else, it's a variation or a no-go. It just really depends on the person. That’s why it's important to work with a dietitian to determine if it will work for you or not.” 

O’Neill adds that the emergence of weight loss drugs like GLP-1 medications have replaced the intermittent fasting diet for some.

There are many types of intermittent fasting methods, including the following:

16:8 – fasting for 16 hours and eating during an eight-hour window (for example, noon to 8 p.m.)

14:10 – a more normal approach with a 14-hour fast and a 10-hour eating window

5:2 – eating normally five days per week and consuming a significantly reduced calorie intake on two non-consecutive days

Before starting an intermittent fasting plan, O’Neill says it’s important to understand the benefits and drawbacks. “If intermittent fasting works for you, it’s an easy way to restrict your calories,” she says. “You're only going to eat twice during the day. And then you have that calorie deficit. And then you have weight loss.”

The cons of going long periods of time without eating include an increase in anxiety, fatigue, daytime sleepiness and even brain fog – not finishing words, thoughts or even tasks. Other potential issues are not getting enough protein, fiber, vitamins and minerals. 

Not for everyone 

O’Neill recommends eating two to three hours after waking up to help maintain energy levels and establish a consistent eating pattern.

“For some people, skipping breakfast is not going to work,” she says. “If they try to do intermittent fasting and wait until noon, they become so overly hungry that by the time they do get to their eight-hour eating window, they are out of control. They've eaten more calories than they would have if they would have had breakfast, lunch and dinner.”

O’Neill says if you have Type 1 diabetes, are pregnant, breastfeeding or under the age of 18, intermittent fasting is not recommended.

The bottom line, O’Neill says, is it won’t hurt to try intermittent fasting with guidance from a medical provider. It might just take some time to find the right method that works for you. A lot of it depends on your personality, lifestyle and other obligations.

“Any diet is worth trying because there are so many out there and we’re just individuals who need something specific for ourselves,” she says. 
 

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A recent Consumer Reports investigation has found that many protein powders and shakes contain troubling amounts of lead.

A study of 23 protein products suggested that many powders could have risk due to lead contamination. The experts reviewed dairy, beef and plant-based protein supplements, including powders and ready-to-drink shakes. Testing showed that plant-based and chocolate flavors had the highest lead levels. Dairy-based options typically had lower lead levels but were not completely safe.

According to Nicole O’Neill, a dietitian with OSF HealthCare, there is no way to avoid small amounts of lead in products. “The concern is lead as a heavy metal probably shouldn't be in our bodies,” says O’Neill. “Sure, makes all kinds of sense. There are systems in place in our bodies that there's things that we can do to mitigate that. But if you're eating a protein shake daily and it has a significant amount of lead in it, that could be problematic.”

The investigation is based on what some experts say is a conservative maximum daily dose level of 0.5 micrograms per day, which was set by California’s Proposition 65, a law that protects the state's drinking water sources from being contaminated with chemicals known to cause cancer, birth defects or other reproductive harm.

Experts like O’Neill say there isn’t really a safe level of exposure to lead. It can impact any organ and can cause neurological disorders ranging from behavioral problems to brain damage. It can also impact kidney function and high blood pressure.

Lead is found in the soil virtually anywhere in the world. “If you do a lot of gardening, lead is in the dirt,” says O’Neill. “If you work in a garage, lead can be in the batteries or the paint. If you're renovating a home, it's going to maybe be in the paint or some of the other building materials.”

Who needs protein? 

O’Neill says if you examine the topic of lead and how much is too much, the underlying question is, do you even need a protein shake in the first place?

A healthy adult probably doesn’t need a protein shake, she says. Same goes for young children. “People who need a protein shake are people who just don't eat enough, they have a poor appetite, or they're just never hungry in the morning,” says O’Neill. “People who are trying to build muscle, like an athlete, especially a younger athlete who’s trying to really bulk up, food is always going to be a better option.”

The best sources of protein include beef, pork, chicken, turkey and fish. Eggs are good, and so is Greek yogurt. Other options are tofu, nuts, seeds and beans. 

O’Neill says if you decide to use a supplement with protein powder, go with a whey-based vanilla and don’t rely on it every day.

“My biggest gripe with a protein shake is it's pretty one dimensional,” says O’Neill. “You drink it down, it's gone. Whereas food, you chew it, it takes a little bit more time and you get some actual satisfaction out of it.”

If you're struggling getting enough protein in your diet, O’Neill suggests talking to your provider or a dietitian. “You need protein,” she adds. “If you find yourself in a position where you need more protein, you’re not getting enough, a protein shake does make sense.”

Regarding the Consumer Reports investigation, O’Neill says more information is needed before going into a full-blown panic over lead in protein powder. But if you are concerned, take some time researching companies to see if they do lead testing on certain products. You can find options that are third-party tested or NSF certified for sport.

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November, December and January bring bountiful holiday meals.

While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.

Have the right mindset

Andrew Zasada, MD, provides emergency department care at OSF HealthCare. He says avoiding stuffing yourself starts before you sit down for the meal.

“If you come to the meal hungry, you tend to try to make up for not having breakfast. You load your plate up, which is going to cause you to overeat,” Dr. Zasada says. “Instead, have a light snack an hour or two before you sit down to the meal.

“Put the food in one room and sit down in another room to eat. That necessitates you going there rather than having food available for another fill.”

The meal itself

Enjoy holiday meals, Dr. Zasada says. It’s not a race.

Grab a smaller plate, and take smaller portions of each item. Pretend you’re filling the plate up for a child. You wouldn’t take five rolls and two big slabs of meat for a youngster, so don’t do it for your adult self.

Other tips: Chew slowly. Between bites, put your utensil down, take a drink of water and talk to someone. This allows your stomach to fill up and tell your brain that you’re full.

When you finish eating, leave the table, and go to another room. Staying next to the food increases the temptation to keep nibbling.

If you can’t help it

Dr. Zasada says despite our best efforts, sometimes you overeat during holiday meals. Maybe you don’t want to offend your aunt by not having a slice of her famous pie.

If that happens, Dr. Zasada says there are two pitfalls to avoid: Drinking alcohol and lying down right after the meal.

“That opens up the sphincters of your stomach, slows down digestion and increases the chance for heartburn,” Dr. Zasada says.

Try tea or coffee after a meal instead of alcohol. But if you must indulge in a spirit, Dr. Zasada says to wait at least 90 minutes so your stomach can partially empty.

Instead of lying down for that post-meal nap, sit upright, talk to people or play a game. If the weather is nice, go for a walk.

A word on more serious eating issues

Holiday meals may be difficult for people who suffer from eating disorders, such as binge eating (eating a lot in one sitting and feeling you can’t stop), anorexia nervosa (an unwarranted fear of being overweight which leads to things like starvation) or bulimia nervosa (taking unhealthy steps to avoid weight gain like purging your food).

Dr. Zasada says, in the moment, you should have someone you trust who can help you through the holiday meal and check in with you later. Long term, he says these are serious issues that should be talked about with a health care provider.

“Repeated bulimia will damage your teeth. It’s corrosive. You lose electrolytes when you vomit,” Dr. Zasada says. “You become sick. If you do this repeatedly, you will lose weight in an unhealthy way. You will possibly dehydrate. You will start losing muscle mass.

“It’s just not a good thing.”

Bottom line: Don’t get discouraged

Dr. Zasada says one day of extra eating may make you feel bad, but it isn’t going to derail your overall health.

“One day won’t make you fat,” he says.

Get back into your healthy eating habits the next day while enjoying those leftovers in moderation. If you feel you are struggling to maintain a healthy weight or body image, talk to your primary care provider. They may refer you to a specialist like a dietitian or mental health provider. From there, plans could include a diet and exercise regimen, medication or, in rare cases, weight loss surgery.

Interview clips

We’ve heard that processed and ultraprocessed foods (foods changed from their natural state) can be bad for our health. High levels of trans fat, saturated fat, salt and sugar can be found in things like crackers, chips and soda. That can lead to heart disease, obesity, diabetes and other ailments.

But Rachel Bauman, a registered dietitian at OSF HealthCare, admits it’s sometimes a matter of convenience. Processed foods can be cheaper, easier to cook, have a longer shelf life and have a lower risk of food-borne illness.

So, how can we learn to live with processed foods? Bauman says as you grocery shop, look for healthier options that you can eat in moderation.

• Bread: “If you go to the store and they have a bakery, that bread would be considered processed,” Bauman says. It’s not a bad option.
  
  “If you go to the bread aisle for things more commercially baked, that would be ultraprocessed,” she adds. “With any ultraprocessed bread, I would look for whole grains and a high amount of fiber. That would be the healthiest choice that’s good for heart health and still has shelf life.”
   
• Meat: Freshly cut meat from the grocery deli is an option, but Bauman says the level of processing will vary by the store. Either way, lean toward chicken, turkey and seafood, she says. Steer clear of lots of hot dogs, sausage and dried meat like beef jerky. If you do want some red meat, try a lean cut like round or loin.
   
• Yogurt: Instead of a flavored yogurt with unhealthy sweeteners, opt for plain yogurt and add fresh fruit or honey.
   
• Beans: “Any bean that’s dried and doesn’t have additives would be healthy. Even with canned beans, you can find low sodium varieties,” Bauman says. “You can drain and rinse the beans, and that will cut back the sodium too.”
   
• Hummus: It’s a good source of fiber and heart-healthy fats, Bauman says. Look for hummus made with olive oil, she adds.
   
• Oatmeal and cereal: They’re ultraprocessed, Bauman says. But there are healthier kinds.
  
  “Buy varieties with less sugar and sodium. You’re still getting that fiber from the whole grains,” she says. “You can certainly continue to eat those foods.”

Change is hard but worth it

This subject is something Bauman says she talks with patients about a lot. Old habits are hard to break, as the saying goes. So what’s the advice to, say, swap out the chips for plain yogurt?

“Don’t put too much pressure on yourself. We have to be realistic with our budget and schedule,” Bauman says. “Take small steps. One or two changes a week. Slowly improve the diet. Don’t expect a full change overnight.”

It's also never a bad idea to talk to your primary care provider or dietitian about changing what you eat. And the OSF HealthCare website has plenty of healthy recipes.

Interview clips

Related stories

Read more stories featuring dietitians at OSF HealthCare in Pontiac, Illinois, here.

Enter the food-as-medicine movement. It’s the idea that the food we eat can prevent disease and even treat or manage it. A recent panel of experts brought together by Health News Illinois says the movement could improve health outcomes and even reduce your health care costs down the line.

Erica Dawkins, a registered clinical dietitian with OSF HealthCare, says the food-as-medicine concept is a great way to rethink the way we eat.

"Overall, it's promoting a great base of a healthy diet. Promoting good, fresh produce, as well as eating whole grains, lean meats and dairies. Then you'll incorporate those more often in our diets," Dawkins says. "Aim for different fruits and vegetables with different colors, because they're going to all provide different nutrients. If you ever hear 'make your plate a rainbow,' think about that. So, make sure to use a variety of different colors." 

Veggies and fruits: in. Added sugars and added sodium: out. Added sugars can contribute to weight gain and obesity, Type 2 diabetes and heart disease. A diet high in sodium puts people at higher risk for developing high blood pressure, which is a major cause of heart attack and stroke.

The food-as-medicine movement aims to provide education about making healthy choices and improving access to these sorts of foods in local communities. For example, the OSF HealthCare Cancer Institute healing garden offers patients the chance to pick fresh produce to help with their cancer journey. This allows patients and dietitians to create healthy recipes in the CEFCU Teaching Kitchen, working together toward better health outcomes.

Certain foods are believed to have healing qualities, such as tomatoes. The natural, bright red fruit is filled with vitamins and minerals, including Lycopene. Lycopene is a phytochemical which helps fight inflammation and acts as an antioxidant. On the other hand, excessive alcohol use has been tied to an increased risk of cancer.

Dawkins says there are many local markets in the Peoria area with great options to find fresh produce. And don’t let price be an obstacle.

"Illinois has the Illinois link match program. Anyone with a Link card can go, here in Peoria specifically, to the Peoria Riverfront market and Market 309,” Dawkins explains. “You can swipe your Link card, and they will double your value with vouchers that can be used to purchase fruits and vegetables.”

To find healthy recipes for you and your family, visit the OSF HealthCare website.

Video Interview Clips

Are you looking for the latest food fad to jazz up your next party or impress your friends?  

Look no further than TikTok, the social media platform that has brought us thousands of unusual diets and recipes, such as chili oil eggs, Flamin’ hot Cheetos salad and Nature’s cereal, where the cereal and milk is replaced with fruit and coconut water. Don’t poo-poo it. Some users claim this new take on cereal relieves constipation.

And now the latest craze – videos of jarred pickles in shimmery glitter-infused brine are popping up. Even Jimmy John's posted its own glitter pickle video.

Nicole O’Neill has seen plenty of food trends during her long career as a dietitian. But glitter pickles, also known as glickles, is a first for the OSF HealthCare dietitian.

“I think it's a little silly, but also it's really fun,” says O’Neill. “People who like pretty things are going to love glitter pickles. They're just going to love them.” 

Edible glitter can be added to anything you like to eat, from decorative treats such as cupcakes and sugar cookies to beverages like champagne or sparkling water. “So, anything you can do to make your food more enjoyable, whether it's visually or the taste and flavor and the texture, because texture is a big thing too,” O’Neill adds. “That goes a long way toward making food more fun. Because food should be fun.” 

Making glitter pickles is simple. Take a jar of your favorite (it could be dill, bread-and-butter flavors, gherkins) and add a tablespoon of edible glitter to the container. Close the lid and shake well.

O’Neill says to make sure you leave the brine in your jar of pickles before pouring in your edible glitter. It’s also better to start with a small amount of glitter and add more later. Edible glitter can be found online, or the baking goods aisle in your favorite grocery store. And the choices are endless – ruby red, champagne red or tourmaline pink.

“You're going for an aesthetic pleasure,” O’Neill explains. “So, if you don't like the color of it, you can add more or less, or if you want to mix and match colors and coordinate with whatever your party is, you can always do that.”

The biggest takeaway is this: know the difference between edible glitter and craft glitter. Regular craft glitter contains plastic and aluminum and other harmful materials, which are obviously unsafe for human consumption. So, unless you’re making glitter dipped gift bags, stick with edible glitter for your pickles.

Pickles have been popular dating back 4,000 years, so adding a fun twist like glitter is no surprise to pickle connoisseurs. O’Neill credits the younger generation of TikTok users for igniting such trends. She compares the current hype to that of charcuterie boards that evolved over time.

“They went from just the regular boring cutting board with some stuff on it, to these massive, wonderful, amazing, artistic things,” she says. “They went to fancy stuff, like the charcuterie Christmas tree, where they put pickles in there, to cheese and the meat, and it's amazing. And now younger kids are putting their handprint on it and making it fancy and special.”

O’Neill isn’t sure how long the glitter pickle fad will last, but it’s a sweet addition to the long list of social media-influenced trends.

“Glitter pickles are just fun,” she says. “There's no nutritional pro or con here. It's just fun. Do what you like, enjoy it.”
 

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B-roll

Food deserts – neighborhoods that don’t have quick access to a grocery store with healthy options – are, sadly, nothing new. They lead to quick stops at the fast-food place or gas station, where healthy food may be at a premium.

But have you ever taken a deep dive into how food deserts can significantly impact a person’s health? And more importantly, what can be done about the problem?

Clare Carley, an exercise physiologist at OSF HealthCare, has some things to keep in mind. Carley also knows about food insecurity firsthand through her support of two OSF programs: Peace Meal, which provides meals in-home or at a central site to people 60 and older, and Smart Meals, which provides a meal kit for a family of four and teaches them to cook.

“We want diets high in fruits, vegetables and fiber and low in saturated fat. Gas stations and fast-food restaurants provide the flip side. They often provide no fruits and vegetables, food high in saturated fat and no good fiber food,” Carley says.

How to navigate food deserts

• Planning meals for the week is key, Carley says. Estimate how much food you’ll need and how much you have to spend.
   
• If you can’t help but go to the eatery or gas station often, choose healthier options.
  
  “I’ve found gas stations are very similar to grocery stores. As long as you stay on the outside perimeter, you’ll stay away from candy and chips that will be down an aisle,” Carley says. “When you walk in, there’s usually some sort of fresh fruit or vegetable right there. Pretzels are really great filling snacks. Nuts are good for you. You have granola bars too.”
  
  One caveat: Carley says to check labels of packaged salads at the gas station. She says they are often heavy on unhealthy preservatives.
  
  At restaurants, opt for a grilled chicken sandwich and water rather than a cheeseburger and soda. Carley also says healthy choices are sometimes hidden on the kid’s menu. Look there for things like apple slices, and make that your side instead of fries.
   
• When you can get to the grocery store, make wise choices. Carley suggests canned fruits and vegetables that have a long shelf life. For vegetables, look for options with low salt. You can also rinse the veggies at home to remove some of the salt. For fruit, look for options that are canned in 100% juice or water, not syrup.
   
• Consider creating a garden at home or advocating for a community garden in your neighborhood. Carley says this allows you to bank up healthy food for the winter. It’s also likely going to be cheaper, she says, given the rising cost of groceries. And working outside provides benefits to your physical and mental health, too.
  
  “It’s a little extra work, but it pays off in the long run,” Carley says.
   
• Talk with a dietitian, nutritionist or wellness expert about making diet changes.

How to help people who are struggling

Carley says everyone can help in the fight against food insecurity. Get to know your community so you know which groups are struggling, such as parents struggling to afford school lunches for their kids. Then, talk to health care groups, social service groups and government groups about changes. For example, it’s not uncommon for residents to encourage their city council to recruit a grocery store to town.

The consequences

Frequent meals from the gas station or drive through can lead to obesity, heart disease, diabetes, high blood pressure and high cholesterol.

“Fast food is notorious for being high in salt. Those foods retain water in our body and can lead to heart and lung problems,” Carley says.

Childhood obesity, Carley adds, is a big problem in the United States and can set kids up for a lifetime of health problems and doctor visits.

Learn more

If you have concerns about food insecurity, contact the OSF hospital near you to see if it offers a program like Peace Meal or Smart Meals. The OSF HealthCare website has healthy recipes.

Social service agencies or schools in your area can also help. Carley says food pantries typically are open to accommodate adults who work different shifts.

Interview clips

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Knowing food labels pays off

If you’re looking for more reasons to switch from cocktails to mocktails, the American Association for Cancer Research’s newest study may encourage you to embrace sobriety.

The AACR published its 2024 Cancer Progress Report, showcasing that excessive alcohol use increases an individual’s risk of developing six types of cancer. Certain types of head and neck cancers, esophageal squamous cell carcinoma, breast, colorectal, liver, and stomach cancers were all listed.

The study goes on to say that in 2019, nearly five-and-a-half percent of cancers were attributed to alcohol consumption. The AACR’s research suggests that drinking less—or not at all—can decrease your risk of getting the mentioned cancers by eight percent and lessen the risk of all cancers by four percent.

Jeanna Rich is an oncology registered dietitian with OSF Cancer Support Services. She says part of the reason excessive alcohol can affect so many parts of the body is because alcohol touches tissue inside the body at most of these places.

"All alcohol contains ethanol, so one alcoholic beverage is not safer than the other because they all contain that ethanol component. That can essentially damage or oxidize healthy cells and create DNA damage. In regard to breast cancer, alcohol can actually increase the levels of estrogen in our body. It can lead to excessive calorie intake, which can lead to obesity."

Rich adds that excessive drinking can lead to poor sleep and malnutrition as well.

Video Version With Chyrons

Video Version Without Chyrons

An early 2023 study has anyone who sweetens their morning coffee or other foods on alert because of what the findings showed.

The study published in the journal Nature Medicine linked a sugar replacement called erythritol to increased cases of blood clotting, stroke, heart attack and death. Erythritol is used to add bulk or sweeten stevia, monk fruit and keto reduced sugar products. It’s a sugar alcohol that can be naturally found in many fruits and vegetables.

The study found those with risk factors for cardiovascular disease, such as having diabetes, were two times as likely to have a heart attack or stroke when they had the highest levels of erythritol in their blood.

While the study is getting attention and causing concern, but OSF HealthCare dietitian Olivia DeLeon says there are many limitations to the study that need to be recognized.

“This was what we call an association study. That means they did find an association between erythritol and increased risk for cardiovascular disease or events, however it was not a causation study. It did not show that erythritol causes cardiovascular disease or incidence,” DeLeon says.

She says the participants in the study also need to be kept in mind.

“These individuals were over the age of 60 and they already had pre-existing, or were at a higher risk of cardiovascular disease,” DeLeon says. “It’s difficult for us to apply that information to the general public and that means more research needs to be done.”

DeLeon adds health experts have reviewed different types of sugar alternatives and have found them to be safe to consume.

“You can always use those other non-nutritive sweeteners such as the FDA-approved Sweet-N-Low, Equal and Splenda. Those are great options to use to limit that sugar intake,” DeLeon says. “But you can also use things like fruit to add that extra flavor without adding extra calories. Instead of a sugar-sweetened beverage or an artificial-sweetened beverage, you can always chop up some strawberries, blueberries, and add that to your water for great flavor.”

DeLeon also recommends having a heart-healthy diet. She breaks down some simple tips of how to achieve this.

“Limiting things such as saturated fats, added sugar, and placing a focus on adding more fiber to your diet. Saturated fats are typically found in animal products, such as meats and dairy, but it’s not that we have to completely cut these food groups out but rather choose the lean option,” DeLeon says. “Choosing that 93% lean 7% fat hamburger more often over the 80% lean 20% fat is a simple way to cut out excess saturated fat.”

DeLeon says adding fruits, vegetables, whole grains and beans to meals is a great way to add extra fiber to your diet.

You can find healthy recipes here.

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The music world was stunned to learn that the recent passing of former American Idol contestant Mandisa was the result of complications from class III obesity. Mandisa, who was found in her Tennessee home in April, was 47.

Class III obesity is defined as a person who has a body mass index (BMI) of 40 or higher or a BMI of 35 or higher and experiencing obesity-related health conditions. In simple terms, BMI is a ratio of height to weight.

“We know the heavier we are, the higher risk we have for things like diabetes, like high blood pressure for acid reflux or sleep apnea, the things that actually are causing damage to our bodies,” says Nicole O’Neill, a registered dietitian with OSF HealthCare.

Obesity is a major problem in the U.S. According to the Centers for Disease Control and Prevention (CDC), it affects four out of 10 people in this country. Class III obesity is on the rise and affects 6% of adults nationwide.

Ideally, a healthy BMI range is 18.5 to 24.9. However, body fat isn’t the only factor of overall health. There’s genetics, activity level, smoking, drinking alcohol and mental health that all have an impact on the chance of developing health problems.

There are dozens of health risks associated with obesity including Type 2 diabetes, high blood pressure, heart disease and stroke.

Mandisa was transparent about her battle with mental health issues, which included turning to comfort foods during tough times. O’Neill works with clients who are going through their own struggles with weight issues and developing a healthy relationship with food.

“A lot of times it really depends on what the root cause of the actual weight gain is,” she says. “Is it someone who's stressed out and is eating their feelings? Then we have to look at that. Is it someone that has an injury and they're no longer able to exercise? In that case, we try to give them modified exercises. We're always going to look at diet though.”

O’Neill says the goal is to create a food plan that balances the calorie load. That includes coming up with well-balanced meals featuring plenty of fruits and vegetables, which have only 17 calories per ounce on average.

“Every person is so different. We have to take an individualized approach with each person,” she says. “What works for me probably isn't going to work for you or anybody else.”

In addition to working with a dietitian, O’Neill encourages clients to seek other professional help as well.

“I recommend people see a counselor because it's important. They're trained to know if you’re depressed or you're anxious. They have the tools to say ‘Alright, when you feel this way, do this instead of turning to food.’”

She adds that it’s important for people to know that it’s never too late to make healthy lifestyle changes. They can include slight lifestyle and diet modifications. And they don’t have to happen all at once.

“It can be small, incremental steps, and that's how most people do well,” O’Neill says. “Take one bottle of soda away and replace it with a glass of water. Take one cheeseburger away a week and add a salad so that they're sustainable changes that feel doable.”

People who think they could be helped by the new class of weight loss drugs should talk to their medical provider about the benefits in connection with a plan to make lifestyle changes. For more information on weight loss, visit OSF HealthCare.

Interview Clips 

Christina Reifsteck knows the statistics all too well.

Law enforcement officers may not live as long as people in other professions. The job requires you to be in a constant state of hypervigilance for up to a 12-hour shift. The resulting stress may lead to serious heart issues.

But Reifsteck, a sergeant with the Rantoul, Illinois, police department, her colleagues and OSF HealthCare are trying to change that.

Rantoul police have partnered with OSF HealthCare Occupational Health and OSF HealthCare Cardiovascular Institute to have OSF provide heart screenings and the necessary follow-up appointments for officers.

“We wanted to make sure our officers have a better knowledge of what is going on inside their body,” Reifsteck says. “Sometimes you can’t see the problems.”

For Reifsteck, that need for knowledge played out on a gray February morning at OSF HealthCare Heart of Mary Medical Center in Urbana, Illinois. With monitors attached to her body, she walked, then ran on a treadmill while OSF Mission Partners (employees) observed her heart rate on a screen. It’s known as a stress test.

“The treadmill started out slow, and every couple minutes it got faster, and the incline raised higher,” Reifsteck recalls. “You did feel like at the end you were getting a workout. But it felt fine.”

“With the stress test, we try to identify someone’s functional capacity and if they demonstrate any evidence of impairment of blood flow to the heart,” says Alaa Ujayli, MD, an interventional cardiologist at OSF HealthCare Cardiovascular Institute in Urbana.

Down the hall, Reifsteck got pictures taken of her heart.

“We look at calcification of the coronary arteries, which is the beginning of plaque disease,” Dr. Ujayli says.

Reifsteck got reassuring news that her test results looked good. But a follow-up appointment with a cardiology provider was on her calendar for two days later.

“See where we are and if I need to make some lifestyle changes,” Reifsteck says. “First responders function better when they’re healthy.”

Dr. Ujayli agrees.

“Cardiovascular disease is a preventable illness,” he says. “If we establish preventive measures, we have a significant impact on the progression of the disease.”

Those measures include medication, talking with a dietitian to change eating habits, consistent exercise, better sleep habits and avoiding smoking and alcohol. Mental health care like meditation and visiting a counselor are also helpful for everyone, but especially first responders. More serious heart issues may require a procedure in the hospital.

Learn more about heart care on the OSF HealthCare website.

Interview clips - Sgt. Christina Reifsteck

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