Eat Your 'Whole Grains'!

The Dietary Guidelines for Americans 2005 recommend that we consume 3 or more 1-ounce servings of whole grains per day to help reduce the risk of several chronic diseases and potentially support healthy weight control.  Interestingly, there was not an official definition of 'whole grains' until one was issued by the U.S. Food & Drug Administration in February 2006.  According to the FDA, whole grains include cereal grains that consist of the intact and unrefined, ground, cracked or flaked fruit of the grains whose principal components, the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain. Despite having a better understanding of what constitutes 'whole grains', little information exists on how much whole grain we eat as a population and how it impacts our overall nutrient intake.

A new nutrition research study published in the current issue of the Journal of the American Dietetic Association used data collected in the National Health and Nutrition Examination Survey (NHANES) from 1999 - 2004 to determine the link between consumption of whole grains and diet quality, including nutrient intake.  Data was collected from 7,039 survey participants between 19 - 50 years of age and 6,237 participants 51 years of age or older.  The survey participants were divided into four groups based on their whole grain consumption habits: (1) zero to less than 0.6 servings/day, (2) between 0.6 - 1.5 servings/day, and (3) between 1.5 - less than 3 servings/day, and (4) 3 or more servings/day.  Analysis of whole grains consumption, dietary quality, and nutrient intake showed that:

• When looking at the study population overall, individuals between 19 - 50 years of age only consumed 0.63 servings of whole grains per day on average, while adults over 51 years of age ate an average of 0.77 servings of whole grains per day.
• In adults consuming the most servings of whole grains daily, diet quality and intakes of fiber, polyunsaturated fatty acids (healthier fats), and total energy were substantially higher.
• Micronutrient intake, except vitamin B12 and sodium, was higher in adults consuming the most servings of whole grains.
• Adults eating the highest levels of whole grains consumed significantly smaller amounts of total sugar, added sugar, saturated fatty acids, monounsaturated fatty acids, and cholesterol.

The results of this dietary consumption analysis provide us with a couple of important take-home messages.  First, it is clear that eating recommended amounts of whole grains dramatically improves our diet quality.  This was clear by the increase in the consumption of healthier dietary components like fiber, polyunsaturated fats, and higher amounts of most vitamins and minerals.  Additionally diet quality was improved by the reduction in the amounts of less healthy dietary components like saturated fat, added sugar, and cholesterol.  Secondly (and unfortunately), this new study makes it very clear that the vast majority of us eat no where close to the amount of whole grains that we should.  This lack of whole grains in our diets has a serious negative impact on our overall diet quality.  Based on these study results if we wanted to make one quick and easy dietary change to improve the quality of our diet, it would be to start consuming 3 or more servings of whole grains every day.

How much whole grains do you eat each day?

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Healthy Weight Loss With Alpha Lipoic Acid

Alpha lipoic acid (ALA) is a well known dietary antioxidant that has been shown to have multiple antioxidant functions including the scavenging of reactive oxygen and nitrogen species, the regeneration of other antioxidants and the enhancement of at least one of our own cellular antioxidants.  Alpha lipoic acid is found in several foods including organ meats like liver and kidney and plants like broccoli and spinach.  However, absorption of ALA from food is reported to be very low; therefore, individuals taking ALA for its antioxidant benefits generally take a dietary supplement.  While it has been suggested that ALA might have a number of health benefits related to its antioxidant function, little is known about its utility in weight management practices.

A new obesity research study explored the possible weight loss benefits of alpha lipoic acid.  For this obesity research study, investigators treated nearly 600 obese and nearly 500 pre-obese men and women with 800 mg alpha lipoic acid per day for a total of 4 months.  On average, pre-obese men and women lost about 8% of their body weight, reduced their body mass index (BMI) by 2 points, and reduced their waist size by about 2.5 to 3 inches.  Similarly, consuming alpha lipoic acid daily for 4 months resulted in a 9% decrease in body weight, a 3-4 point decrease in BMI, and a reduction in waist size of 3.5 to 4" in obese men and women.

This is an interesting study that will need some additional follow-up and confirmation.  While these obesity research results were very positive, this study did not appear to have a control group of individuals that did not take the alpha lipoic acid supplement.  Furthermore, the study summary does not indicate if the study participants were following any diet and/or exercise regimens in addition to taking alpha lipoic acid daily for 4 months.  Previous research in rodents suggests that alpha lipoic acid successfully induced weight loss by reducing food intake and enhancing energy expenditure.  Alpha lipoic acid is a very popular antioxidant that some consider to be a "universal" antioxidant because of its unique characteristic of being both fat- and water-soluble.  Despite its antioxidant benefits, more research is needed to confirm its role in any healthy weight loss program.  If you choose to use diet pills, whether it is alpha lipoic acid or one of the other popular diet pills, it is important to remember that these are best used as part of an overall weight loss strategy that includes appropriate caloric intake and adequate amounts of exercise.

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New World Report - Americans Among The Fattest

A new obesity report, Obesity and the Economics of Prevention: Fit Not Fat, published yesterday from the Organization of Economic Cooperation and Development (OECD) indicates that the population of many of the world's leading economies are continuing to become more overweight and obese and that Americans are leading the charge.  While this organization is better known for economic-related forecasts, the impact of obesity on country economics prompted the development of this new obesity report.  While the full report is available only through purchase, parts of the report like the executive summary and some of the country data are available to read at no cost.  Some of the key facts from this new obesity report are listed below.

Key Facts from the 33 OECD Countries:

• 50% of the population in nearly half of the OECD countries is overweight or obese.
• Children with at least one obese parent are 3-4 times more likely to become obese
• Obesity results in a 25% higher cost of healthcare expenses.  In fact, according to this study, obesity is responsible for 1-3% of total healthcare costs in most OECD countries (5-10% in the U.S.)
• Obesity decreases life expectancy by 8-10 years.
• Poorly educated women are 2-3 times more likely to be obese than women with a high level of education.
• Japan and Korea have the lowest prevalence of overweight (~25%) and obese (3%) individuals.
• The United States and Mexico have the highest rates of overweight (nearly 70%) and obese (~33%) people.
• The United States and Scotland have the highest rates of childhood obesity (35%).

Key Facts from the United States:

• 75% of the U.S. population is predicted to be overweight or obese by the year 2020.
• While women with poor education are 1.3 times more likely to be overweight compared to women with a higher level of education, this disparity does not exist in men.
• Obesity rates are 17% higher in African-American women and 6% higher in Mexican-American women compared to Caucasian women.
• Childhood obesity overall, currently at about 35%, appears to have become relatively stable and is not expected to increase.
• The highest rates of childhood obesity in the U.S. are in Hispanic boys (23%) and African-American girls (21%)
• Children from poorer families are more than 1.5 times more likely to become obese compared to children from higher income families.

The authors of this new obesity report blame the increasing rates of obesity around the world to the usual things... availability of inexpensive, nutrient poor foods, increased rates of dining out, poor dietary habits, and lack of exercise.  To battle these rising rates of overweight and obese individuals, the authors of this report suggest that improving dietary habits and increasing physical activity through various means (health education, regulatory measures, and counseling by healthcare professionals) are all effective, cost efficient strategies that need to be reinforced.  This and previous obesity-related reports clearly indicate that we have a serious weight problem, particularly here in the U.S., and that we have a lot of work ahead of us to reverse this dangerous trend.

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Reduce Childhood Obesity - Be A Good Role Model!

Eating habits, healthy or unhealthy, are often developed early in life and can be influenced by many factors.  Parental habits, perhaps unknowingly, can be quickly picked up by children.  This is true for many behavioral habits, including dietary habits.  Because parental eating habits can be passed onto children, it is important for parents to develop their own healthy eating habits.  Two new research studies explored the impact that parental lifestyle habits can have on childhood habits. 

In the first research study, investigators interviewed the mothers of over 1,600 3 year old children using a food frequency questionnaire in order to assess the quality of both the women's and children's diets and to examine factors that influenced the diet quality of the children.  The primary factor that influenced the quality of the children's diet was the quality of the mother's diet.  According to the study summary, over 30% of the differences observed in the quality of a child's dietary habits was due to the mother's dietary habits.  Mother's who more closely met current dietary recommendations were more likely to have children who also met these dietary recommendations.  This was true regardless of the mother's education level, body size, or smoking habits and the child's time spent in front of the television.  Overall, these study results clearly indicate that children can adopt a mother's dietary habits, even at the young age of 3 years.  This stresses the importance for mothers to develop healthy eating habits and provide a good lifestyle role model for their children.

While this first study shows how important it is for mothers to provide a good role model for their children in regards to healthy eating, the burden is not theirs alone.  In a separate study, obesity researchers examined the impact of changes in father's lifestyle habits on their children's lifestyle habits.  For this study, 53 overweight or obese father's and their grade school children (average age = 8 years) were either put on a waiting list for a dietary program (control group) or were enrolled in a 'Healthy Dads, Healthy Kids' program.  The 3-month 'Healthy Dads, Healthy Kids' program required that fathers attend 8 face-to-face education sessions and bring their children to three of them.  Investigators assessed body weight, waist size, BMI, resting heart rate, food consumption, and physical activity of both father's and their children at the beginning of the study and after 3 and 6 months.  The obesity researchers reported that fathers in the 'Healthy Dads, Healthy Kids' program lost more weight, lost more inches from their waist, showed better improvements in blood pressure, and exercised more than fathers in the control group.  Additionally, children whose fathers took part in the 'Healthy Dads, Healthy Kids' program showed improved dietary intake, improved resting heart rate, and more exercise.  Overall, this study showed that fathers who developed better lifestyle habits and lost weight passed on these habits to their children who also developed better eating and exercise habits.

Both of these studies clearly show us the importance of parental lifestyle habits and how they can influence the habits of children.  With the current high rate of childhood obesity, it is important for us to teach children better lifestyle habits, particularly in regards to diet and exercise.  While these lessons can come from many places like the home and the school, teaching children proper habits is not enough.  Providing children with good role models in regards to following good eating habits and meeting exercise guidelines is an important step parents can take to reduce childhood obesity, while also helping themselves to lead a healthier life.

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Maintain A Healthy Body Weight With A Mediterranean Diet

A Mediterranean type diet pattern, which is typically rich in fruits, vegetables, fish, olive oil, nuts, beans, and seeds, with only low to moderate consumption of red meat and wine, has been reported to have a number of possible health benefits.  Some studies have suggested that the possible benefits of the Mediterranean diet might be due to the levels of olive oil consumption in a Mediterranean diet.  In fact, recent research reports that the possible benefits of olive oil might be through a reduction in chronic inflammation.

While research suggests that following a Mediterranean diet plan might support normal human health, the benefits of this dietary lifestyle on obesity risk are apparently less clear.  To examine the impact of the Mediterranean diet on weight gain and obesity risk, nutrition researchers conducted a study in over 103,000 men and over 270,000 women from 10 European countries.  Study investigators collected body characteristics at the beginning of the study and after an average of 5 years and determined the volunteers' adherence to the Mediterranean Diet pattern by measuring their consumption of 9 different dietary components typical of the Mediterranean diet.  The results of this research showed that individuals who stuck to the Mediterranean diet pattern closely maintained their body weight over the 5-year study period.  Compared to individuals who did not comply well with the Mediterranean diet pattern, individuals who complied well were 10% less likely to become overweight or obese.  The nutrition researchers further reported that the low level of meat consumption, typical of the Mediterranean diet pattern, appeared to be the reason for the ability of individuals to maintain their body weight while on this dietary pattern.

Being overweight or obese has been linked to a number of chronic health conditions, which emphasizes the importance of maintaining a healthy body weight throughout life.  A typical Mediterranean diet is rich in fruits, vegetables, nuts, beans, and fish, but low in red meat and wine.  This is in contrast to a typical Western diet, which is generally high in red meat, high-fat foods, refined grains and sweet desserts.  This new research study shows that following a healthier diet pattern might help us each with our weight management goals and reduce the risk for obesity.

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Enhance Your Weight Loss - Read Food Labels

As we all know, exercise and reduced caloric intake are very important aspects of successful weight loss.  However, there are additional weight loss tools that can help with successful weight loss.  These can include things like using safe diet pills, keeping a food diary, partnering with a diet buddy to keep you accountable and more.  A new weight loss study suggests that reading food labels can help with weight loss. 

According to the study summary and a related press release, the weight loss researchers collected information on exercise habits, food label reading habits, and weight loss from volunteers who took part in the National Longitudinal Survey of Youth study.  Analysis of the information collected showed that:

• Women read food labels more often than men
• Women lost weight more successfully than men
• Individuals who read food labels, but did not exercise were more likely to lose weight compared to individuals that exercised, but did not read food labels.
• Consumers who combined food label reading with exercise improved their likelihood of losing weight compared to consumers who just replaced label reading with exercise.

This rather interesting study indicates that reading food labels might be able to enhance weight loss.  Reading food labels is an important part of healthy eating habits.  By reading food labels we are better able to realize what we are putting into our bodies.  The benefits of food label reading in regards to weight loss are likely due to an increased awareness of serving sizes, calorie content of foods, and levels of macronutrients like fat, carbs, and protein as well as levels of micronutrients essential for optimal health.  By reading food labels we become more aware of the nutritional benefits and risks of the foods we are consuming and we begin to discriminate between healthy and less healthy food choices.  Reading food labels is an important step towards increasing our nutritional knowledge and awareness.  So continue to exercise and watch your caloric intake, but also start reading your food labels.

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Take Small Bites & Chew Slowly!

Retronasal aroma release is the process by which food aromas are released and sensed through our mouths during chewing.  Research has suggested that increasing the level of aromas released in this way can increase our feelings of fullness and potentially reduce our food consumption during a meal.  While we apparently each have individual differences in how well we recognize these food aromas, studies are being conducted to find ways to enhance the release of these aromas.  This includes research into different food processing methods and the effects of different eating patterns.

A new research study published online ahead of print in the British Journal of Nutrition examined the impact of bite size and chewing duration on retronasal aroma release.  In the initial part of the study, investigators asked 21 young, healthy, normal-weight volunteers to either eat freely or to eat two different fixed bite sizes.  In the second part of the study, the same volunteers were asked to either chew the food quickly (3 seconds) or more slowly (9 seconds).  During each part of the study, aroma release from the food was measured in the study volunteers.  The results of this investigation showed that:

• Taking multiple small bites of food resulted in a substantially greater release of food aromas compared to a smaller number of large bites.
• Chewing the test food for a longer duration resulted in a higher level of aroma release compared to chewing for a short length of time.
• Combining small bite size with longer chewing time did not enhance aroma release compared to either small bite size or longer chewing time by themselves.

This is a fascinating research study, which suggests that consuming our food in small bites and/or chewing more slowly releases greater amounts of aroma from the food we eat.  If retronasal aroma release is linked to an increase in feelings of fullness as some studies suggest, then eating smaller bites or chewing more slowly might cause us to feel full more quickly at meal time.  This has the possible long term effect of causing us to eat less food, assuming we listen to our bodies and actually stop eating when we feel full.  Additionally, this has the possibility of providing us with a more enjoyable dining experience based on the higher levels of food aromas we sense while eating.  Many of us have already developed particular eating habits with some eating very quickly and others eating more slowly.  Learning new, slower eating habits can be difficult for some of us, so choosing foods that lend themselves to taking smaller bites or choosing foods that are naturally chewy might be a good way to start developing better dining habits.

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Perceiving Our True Body Size

A large part of the fight against obesity revolves around obesity education and obesity awareness.  This involves making us aware of our body weight, exercise habits, eating habits and more and teaching us how to make appropriate changes that will hopefully lead to each of us adopting a healthier lifestyle.

Despite progress in obesity awareness and education, the results of a recent Harris Interactive poll suggests that as a whole, we still do not recognize when we are overweight or obese nor the extent of our body size.  Harris Interactive conducted an online survey between August 17-19, 2010 in which more than 2,400 volunteers answered questions about their body size image and more.  The results of this survey indicated that:

• 30% of overweight individuals think that they are within a normal body size range.
• 70% of obese people believe that they are simply overweight.
• 39% of morbidly obese people believe that they are overweight, but not obese.
• For those individuals who recognized themselves as being overweight, most of them (52% of overweight people and 75% of obese and morbidly obese people) blamed a lack of exercise on being heavy.
• Only 36% of overweight individuals, 48% of obese individuals, and 27% of morbidly obese people felt they ate more food than they should.
• Survey responders believed that weight loss surgery is the most effective weight loss method.

These are rather disturbing survey results that indicate the healthcare industry still has a lot of work to do in regards to educating us about obesity and appropriate body size.  Based on this poll, there is a large population of Americans that do not recognize they have a weight problem or do not recognize the extent of their weight problem.  Without this recognition, it is difficult for any of us to make necessary changes.  The authors of the poll suggest that fat has become the new norm, which if true, is a very unsettling situation.  Knowing your body weight and body mass index is an important part of developing and maintaining a healthy lifestyle.  You can calculate your body mass index for free at many websites, including the National Heart Lung and Blood Institute's website.  What's your BMI?

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Higher Calcium & Vitamin D Levels Support Weight Loss

The effect of vitamins and minerals on weight loss has been and remains an active area of research investigation.  Two of the most studied are calcium and vitamin D; however, the results to date have been mixed and inconsistent making the role of the calcium and vitamin D in weight loss somewhat controversial.

A new weight loss study published online ahead of print in the American Journal of Clinical Nutrition further examined this possible relationship.  Weight loss researchers collected and analyzed data from 322 volunteers who took part in the 2-year Dietary Intervention Randomized Controlled Trial.  The results of the weight loss researchers analysis showed that:

• Vitamin D blood levels at the beginning of the study were lower in volunteers with higher body mass index (BMI) scores.
• At 6 months, higher levels of dairy calcium consumption were linked with greater weight loss.  An average of 580 milligrams of calcium per day was linked to a weight loss of about 12 lbs on average, while intake of about 360 milligrams per day on average was associated with a weight loss of about 8 lbs.
• Similar results were observed for vitamin D.  Blood levels of about 30 ng/ml vitamin D on average were also associated with a weight loss of about 12 lbs.
• Each incremental increase in dietary calcium intake was associated with about a 45% increased chance of losing 10 lbs, while each incremental increase in vitamin D blood levels increased the chances of successfully losing 10 lbs by about 70%.

These are excellent results indicating that higher consumption of calcium and higher blood levels of vitamin D, two important micronutrients, might be related to greater weight loss while dieting.  In general, it is very important to make sure you get adequate amounts of vitamins and minerals when dieting since dieting has been reported to lead to insufficient micronutrient intake.  This study not only supports that, but also indicates that getting enough of these two micronutrients might be one key to successful weight loss.  If you are not getting adequate amounts of these and other micronutrients through your regular diet and lifestyle, a good multivitamin/multimineral can be a good way to get your fully daily complement of vitamins and minerals.

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Exercise Reduces Genetic Likelihood Of Obesity

While it is clear that being overweight or obese can be the result of too many calories consumed and not enough exercise, it is just as clear that genetic factors can play a major role in a person's risk for becoming obese.  In fact, research has shown that at least 12 different gene locations are involved in increased body mass index (BMI) and that these 12 different gene locations can be used to determine a person's chances of becoming obese by calculating a genetic predisposition score.  What is less clear is whether exercise can overcome a person's genetic likelihood of becoming obese.

Investigators collected data from over 20,000 men and women who took part in the European Prospective Investigation of Cancer - Norfolk (EPIC-Norfolk) study in an attempt to examine the possible relationship between physical activity and the genetic risk for obesity (free to download).  Physical activity was determined with a questionnaire and categorized as inactive, moderately inactive, moderately active, and active.  A genetic predisposition score was calculated for each study subject by adding up the changes at the 12 different gene locations linked to increasing BMI.  Analysis of the interaction between genetics and physical activity showed that:

• When all study subjects were examined together, each additional BMI-increasing gene was linked to a 0.154 increase in BMI.
• This was even greater in the inactive volunteers where each BMI-increasing gene was linked to a 0.205 increase in BMI.
• In contrast, each additional BMI-increasing gene was only linked to a 0.126 increase in BMI in active individuals, indicating that exercise suppressed the genetic effects on body mass.
• Moderately active and moderately inactive individuals showed an intermediate effect on BMI-increasing genes, suggesting that even small amounts of activity can help fight against the genetic likelihood of becoming obese.
• When looking at obesity risk instead of body mass index, taking part in regular physical activity suppressed the genetic predisposition for obesity by about 40%.

These are both fascinating and important results.  Overall, this study shows us that while genetics certainly play a role in obesity risk and weight gain, exercise can dampen the effects of genetics.  Interestingly, the study investigators report that even exercising less than 30 minutes per day can have a positive effect on one's genetic likelihood of becoming overweight or obese.  While getting enough exercise is an important part of a healthy lifestyle for everyone, individuals who are genetically predisposed towards becoming overweight might gain additional benefit from a regular exercise routine.  So rather than believing that one's genetics doom us to being overweight, it is important to remember that exercise can fight back against one's genetic risk for obesity.

In addition to making exercise an important part of our fight against obesity, following a healthy eating plan can also be critical.  My easy diet plan is a great way develop better eating habits and lose weight while still enjoying delicious tasting foods.  Visit us at www.drtabor.com to learn more or tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Children's School Lunch Choices Need to Improve

It is abundantly clear that there is a childhood obesity problem that appears to stem from a wide variety of issues.  As I mentioned in a previous blog, children utilizing the school lunch program appear to be at an increased risk for becoming obese.  While this might be partly due to the food choices provided to the children, the choices children make while in line at the school cafeteria also plays a part in this growing problem.

A new nutrition research study published in the Journal of Nutrition was conducted to determine if food choices made by school children during lunch met nutrition standards set by the School Meals Initiative (SMI) and the Institute of Medicine (IOM).  For this study, investigators measured food choices and consumption of over 2,000 4th - 6th grade children over a 3-day period using digital photography in 33 schools.  The amount of Calories, fat, saturated fat, calcium, iron, and vitamins A and C were calculated and the percent of children meeting the SMI and IOM nutritional standards was determined.  The nutrition researchers reported that:

• On average, children selected about 760 Calories worth of food, ate about 550 of those Calories and threw the remaining 210 Calories away.
• 77% of the children met the lower limit of the SMI's energy recommendation.
• In contrast, only 16% of children met the Institute of Medicine's recommended energy range with 74% of the children consuming more than the recommended amount of Calories.
• More than 70% of children consumed more than the recommended amount of saturated fat.
• Because children threw more carbohydrate than fat away, they consumed proportionally more dietary fat.
• The majority of the children in the 33 schools tested met recommendations for protein, calcium, iron, and vitamin A.

The results of this study present a mixed bag of positive and negative results.  It is great news that children using the school lunch program are meeting recommendations for protein consumption and intake of a number of vitamins and minerals.  However, these results clearly point out that grade school children are consuming too much food and too much saturated fat.  This excess food and fat consumption might well be one of the reasons why a previous study suggested that using the school lunch program increased obesity risk.   Fortunately, programs designed to improve food choices in the school lunch program are already being installed as part of the nations' fight against obesity.

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