Physical Activity Guidelines for Americans

I have discussed the importance of regular exercise in some of my previous blogs, so we are all aware that exercise is an important component of any healthy weight loss program.  However, I thought it would be good to discuss how much exercise is recommended and the benefits that might be obtained from hitting the recommended goals. 

In 2008, the U.S. government released their first formal recommendations regarding appropriate physical activity in their Physical Activity Guidelines for Americans.  Their website is an excellent resource that contains not only the physical activity guidelines, but also tips on how to stay active and a toolkit for organizations and communities.  A brief summary of these guidelines can also be found in a recently published paper. 

According to the Physical Activity Guidelines for Americans, the following physical activity recommendations have been made:

• Children & Adolescents
• 60 minutes or more physical activity daily with most of it in the form of moderate or vigorous intensity aerobic exercise.
• Should include muscle and bone strengthening physical activity 3 days per week as part of the 60 minutes or more per day.

• Adults
• At least 150 minutes per week of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity is necessary to obtain substantial health benefits.
• For more extensive health benefits, adults should aim for 300 minutes of moderate-intensity activity per week or 150 minutes of vigorous-intensity activity per week.
• Muscle strengthening activities that involve all major muscle groups should be done on at least 2 days per week.

According to the Guidelines, this level of physical activity is associated with a number of health benefits.  In children and teens, there is strong evidence that appropriate physical activity is associated with improved heart and lung health, improved muscle fitness, improved bone health, and better body composition.  Similarly, there is strong evidence that adults also obtain a number of health benefits with physical activity including lower risk of poor heart health, improved mental outlook, and weight maintenance among many other benefits.

While the minimum recommended levels of physical activity provide a number of health benefits, weight loss might not be achieved unless combined with a good diet plan and increased levels of activity.  My easy diet plan is a great way to reach your weight loss goals by taking control of your calorie intake.

Pepper Compounds Might Aid Weight Loss

When we think about pepper compounds that might support healthy weight loss, we typically think about capsaicin, the compound responsible for the heat in hot peppers.  However, recent research studies have shown that compounds in sweet peppers might also support healthy weight loss.

In a new study presented at the 2010 Experimental Biology meetings, researchers examined the impact of dihydrocapsiate, a non-hot pepper compound, on body metabolism endpoints.  For the study, 33 volunteers followed a very-low calorie diet using high protein liquid meal replacements for 4 weeks.  The volunteers were assigned to take either (1) no dihydrocapsiate, (2) 3 mg dihydrocapsiate per day, or (3) 9 mg dihydrocapsiate per day.  Changes in after-meal energy expenditure and fat oxidation were measured at the beginning and end of the study.  The results of this study showed that taking 9 mg dihydrocapsiate per day for 4 weeks increased both after-meal energy expenditure and fat oxidation, suggesting that this pepper compound might help support healthy weight loss.

This is not the first study to examine the potential weight loss benefits of these compounds (capsinoids) from sweet peppers.  A study (free to read online or download) last year examined the potential benefits of a capsinoid extract (containing three different capsinoids) on weight loss in overweight/obese individuals following a modest diet plan.  The results of this study showed that supplementing the diet plan with 6 mg capsinoids per day decreased belly fat and increased fat oxidation after 12 weeks compared to individuals not taking any capsinoids.

Overall, these two studies suggest that naturally occurring compounds found in certain sweet peppers (bell peppers and chili peppers) might support healthy weight management strategies.  Bell peppers are an excellent source of vitamins A and C, making them an good vegetable choice to include in any good diet plan, such as Dr. Tabor's easy diet plan.

Importance of Olive Oil to a Mediterranean Diet

Probably most or all of us have heard of the potential benefits of following 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.  Many of the possible benefits of the Mediterranean diet have been attributed to olive oil; however, the mechanisms by which olive oil might be beneficial are uncertain.

In a new study (free to download), researchers examined the effect of consuming virgin olive oil on genes related to human health.  For their study, the investigators provided volunteers with olive oil - based breakfasts that were either (1) rich in olive oil polyphenols or (2) low in olive oil polyphenols.  Changes in the way certain genes were expressed were analyzed in white blood cells during the 4 hours immediately following the breakfast.  Results of this analysis showed that:

• Breakfast with high polyphenol virgin olive oil reduced the expression of 79 genes, many of which are involved the inflammation process.
• In contrast, consuming the high-polyphenol virgin olive oil increased the expression of 19 genes.
• Many of the gene expression changes were related to obesity, heart health, and blood sugar health.
• Overall, the researchers concluded that virgin olive oil rich in polyphenols appears to reduce an individual's inflammatory profile.

Current research suggests that many chronic health concerns might be related to increased inflammation.  Therefore decreasing inflammation has the potential to support aspects of normal human health.  This new study shows that olive oil rich in polyphenol compounds, typically extra virgin olive oil, might support normal human health by reducing chronic inflammation.

Eating healthy, whether it be a Mediterranean diet or other diet rich in nutrient-dense foods, is an important part of living a healthy lifestyle.  My soy protein bars are a good source of protein, dietary fiber, and calcium, making them a good choice as part of a healthy diet.

Vitamin D Might Support Normal Physical Function in Seniors

Over the last several years, research has shown that vitamin D appears to play an important role in many aspects of human health, including the maintenance of normal muscle health.  However, little research has looked at the role of vitamin D on physical function in older individuals.

A new vitamin D research study examined the potential association between vitamin D blood levels and leg function in nearly 3,000 individuals with an average age of 75 years.  For this study, researchers measured blood levels of vitamin D in the study volunteers and then asked them to perform a short battery of physical tasks, including walking 400 meters and knee strength tests.  The study investigators reported that:

• Volunteers with vitamin D blood levels greater than 75 nmol/L had higher overall physical performance scores compared to volunteers with low vitamin D levels (less than 50 nmol/L).
• Individuals with high vitamin D blood levels were able to walk at a faster speed than subjects with low vitamin D levels.
• Knee strength was not different between individuals with low or high vitamin D levels.

This is interesting research that adds to the growing body of evidence around the importance of vitamin D for normal human health.  This new research suggests that maintaining adequate vitamin D levels might help support normal muscle health as we get older.  However, it is important to remember that this study only looked at associations and was not able to determine cause and effect.  Therefore, it is possible that the better physical performance in individuals with higher vitamin D levels could be due to other things.  Nonetheless, insufficient levels of vitamin D can lead to a variety of chronic conditions, so it is important to make sure you get enough vitamin D each day.

While you can generally get all the vitamin D you need by spending time in the sun, you can also get vitamin D in the diet.  My milk protein bars and milk protein shakes provide 25 - 35% of most people's daily needs, making them a delicious and easy way to boost your vitamin D levels.

Weight Cycling Might Effect Appetite Hormones

For many people losing weight is a cyclical process where we go on a diet, lose the weight we want, and then over time regain the weight we lost.  After we have regained the weight, many of us will start the process all over again, often several times.  Unfortunately, research has shown that this weight cycling might cause weight gain over time since many of us will often regain more weight than we lost while dieting.  However, the reasons for this weight gain over time with repeated weight loss attempts are unclear.

A new weight loss research study has explored the potential relationships between weight cycling and changes in appetite hormones and sex hormones.  For this study, the weight loss researchers recruited 159 overweight postmenopausal women.  Their history of weight loss attempts was determined with a questionnaire and blood samples were taken to measure a number of hormones.  The results of the study showed that frequent weight loss attempts were associated with:

• Higher concentrations of ghrelin, a hormone that increases appetite
• Lower concentrations of glucose and insulin
• Lower androgen (testosterone and androstenedione) concentrations

This is interesting research suggesting that frequent weight loss attempts might effect hormones involved in appetite control.  The increased ghrelin levels coupled with the lower glucose and insulin levels represents an appetite-stimulating hormone profile, which might lead to increased food intake over time.  These hormonal changes might explain part of the reason many of us regain more weight than we lost on our diets.  Weight cycling can become a vicious circle where we go on a diet to lose weight, regain more than we lost, and go on another diet.  Breaking this cycle of repeated weight loss attempts is an important step in maintaining a healthy body weight.

Once we've found a good diet plan and lost our unwanted pounds, it is important to find a good weight maintenance program.  This is essential to maintaining a healthy body weight and avoiding the weight cycling trap.  My weight maintenance plan can help you break the vicious circle of repeated weight loss attempts.  Visit us at www.drtabor.com to learn more.

Impact of Other People on Our Eating Habits

It seems like there have always been rumors that the other people can have an impact on one’s own eating habits.  There have actually been some studies over the years to confirm that this can be true for many people.  A couple of recent studies examined this phenomena and attempted to determine some of the specifics of this relationship.

In one study, researchers explored the effect of body type on the food consumption patterns of study volunteers.  For this study, researchers used a professional obesity prosthesis to show that the body type of a food server affected study subjects' eating patterns.  The results showed that dieters and non-dieters responded differently to the perceived body size of the server:

• Non-dieters ate more snacks when the server was thin, but dieters ate more snacks when the server was heavy.
• Dieters were more susceptible to server persuasion when the server was heavy, such that dieters were more apt to choose snacks (both healthy and unhealthy) based on the servers's recommendations.

In a second study, the impact of others on snacking habits was investigated.  For this study, the investigators partnered college students with a member of the research team, whom the study subjects thought was simply another study subject.  The students were given snacks while watching movie clips.  The member of the research team masquerading as a study subject intentionally consumed the snacks first in either a large or small serving size.  Each of the study subjects was then offered the same snack and their eating behavior was recorded.

In each and every case, the amount of food consumed by the real study subject was influenced by portion size chosen by the fake study subject.  The following findings were reported:

• In general each study participant consumed a portion size similar to what the researcher consumed.
• If the researcher planted in the study was thin and consumed a large portion of snacks, the study subject also consumed a large portion.
• If the researcher planted in the study was overweight and consumed a large snack size, the study subjects tended to consume a little less.

Overall, the study investigators suggest that while the size of the person with whom you dine can have an impact on your own dining habits, the PORTION SIZE of what your dining partner consumes has a much greater impact. 

These studies shed some light on how our eating habits can be influenced by the people around us.  This appears to be true for both the body type and eating habits of other people.  While it will likely be difficult to not let other people influence our eating habits, increasing our own personal awareness of things like obesity, healthy nutrition, and appropriate portion sizes can go a long way towards helping us maintain a healthy eating lifestyle in the face of outside influences.

Whether you are looking to lose weight or just maintain your current weight my easy plan is a great way to start developing better eating habits.  You can learn more about my delicious foods at www.drtabor.com.

Determining the Impact of Exercise on Weight Loss

Losing weight is successfully accomplished by putting ourselves into a negative energy balance, that is burning more calories than we consume.  This negative energy balance can be achieved by lowering caloric intake, increasing calories burned or both.  While this sounds simple, it is difficult for many of us to achieve.  Part of the reason for this difficulty might be the complexity of effects that exercise has on our body.

A story in the New York Times does a nice job of discussing some of the science behind the effect of exercise on our bodies and how this might impact weight loss.  Some of the points discussed are outlined briefly below.

Differences Between Men & Women:  Some studies suggest that when men exercised for 90 minutes, their appetites were suppressed.  In contrast, at least one study suggests that exercise caused changes that increased appetite in women, theoretically to maintain body stores for reproduction.

Maintaining Weight Loss:  A recent study suggests that exercise might be most important for weight maintenance once we've reached our weight loss goals.  According to the results from the National Weight Control Registry, the vast majority of the people who successfully kept the weight off exercised regularly.

Overall, the science explored in the New York Times article suggests that exercise is still an important part of a healthy lifestyle.  However, the research indicates that exercise might effect men and women differently, which can have an impact on weight loss strategies.  Additionally, it is becoming more clear that once a person's excess weight has been lost,  exercise might be one of the most critical components of keeping it off.

My easy diet plan is a great way to start losing weight and developing a healthier lifestyle.  Learn more by visiting us at www.drtabor.com. 

Skipping Breakfast Might Negatively Effect Physical Balance

Physical balance is critical to all of the activities we do every day and the loss of our ability to balance our bodies properly can negatively impact athletic performance and overall quality of life. 

A new study (free to download or read online) examined the relationship between fasting and the ability of young women to maintain physical balance.  In this study, female volunteers (22 years of age on average) were asked to undergo both a fasting and non-fasting procedure at different times and their ability to balance was assessed under both conditions.  For the fasting procedure, the study volunteers were required to consume an evening meal before 8:00 pm and to eat nothing else until after balance testing was completed between 9:00 - 11:00 am the next morning.  This procedure mimicked a common fasting scenario... skipping breakfast.  Two types of balance were tested, static balance and dynamic balance.  Static balance was tested by asking study volunteers to stand flat-footed and to reach as far ahead as possible without their heels leaving the ground.  Dynamic balance was tested by having the subjects stand on one leg with eyes open and with eyes closed and balance on both legs was tested.

The results of this study showed that:

• Overall, the fasted trials showed a consistently poorer ability to balance compared to the non-fasted trials.
• In the functional reach test, fasting reduced the distance reached before losing balance.
• In the single limb standing test, the ability to balance on either the dominant or non-dominant leg with eyes open was reduced by fasting.
• Fasting also reduced the ability to balance on the dominant leg with eyes closed.

These are interesting results that suggest skipping breakfast might negatively effect one's physical ability to balance properly.  Skipping breakfast is a common, though less than healthy weight management technique among many people.  This study provides additional information on the importance of eating a good breakfast.  The study investigators indicate that a small impairment in the ability to balance might not impact daily activities in healthy, young individuals; however, they do suggest that these impairments might have a substantial impact on athletes or older individuals.

Breakfast is an important part of any weight loss strategy and studies have reported that breakfast eaters have more weight loss success.  My bars and shakes make an excellent breakfast choice, particularly if you are short on time and need something quick and convenient.  Visit us at www.drtabor.com to learn more.

Protecting Muscles By Eating Blueberries

Any good weight loss program includes an exercise component because successful weight loss still revolves around 'calories in' vs. 'calories out'.  While reducing calorie intake is important, it is just as important that we include enough physical activity to burn more calories than we consume. For many of us starting an exercise program comes with the risk of muscle soreness or other forms of muscle damage.  Damage to muscle cells can be the result of oxidative stress, so reducing this oxidative stress has the potential to protect muscle cells.

A new study examined the ability of dietary antioxidants to reduce muscle cell damage in a cell culture system.  For this study, the investigators cultured muscle cells and treated them with chemicals like hydrogen peroxide to induce oxidative stress.  The investigators then added a variety of fruit extracts into the culture system to see if any of them could block the damaging effects of the oxidative stress.  Of the fruit extracts, the blueberry extract showed a dose-dependent benefit such that higher amounts of the blueberry extract had higher protective benefits.  Analysis of the blueberry extract suggested that the active components were malvidin glycosides (malvidin galactoside and/or malvidin glucoside).

This is interesting new research on the potential health benefits of blueberries.  However, it is important to remember that this study was done in a cell culture system and a lot more research will be needed before we will know if the same benefits can be achieved in people eating blueberries, blueberry extracts, or foods containing the malvidin glycosides.  Nonetheless, the blueberry is a delicious tasting, nutrient-dense food that has been reported to have a variety of benefits due to their antioxidant properties.  In addition to their natural antioxidants, blueberries are an excellent source of vitamin C, manganese, and dietary fiber and a good source of vitamin E.  Blueberries are a healthy snack option that don't add a lot of calories (~81 calories/cup).

My Slim and Beautiful Diet plan recommends at least 30 - 45 minutes of exercise per day for 6 days a week.  Walking is one of the easiest and safest forms of exercise and is a great place to start if just starting an exercise program.  Of course, choosing a form of physical activity that you enjoy is a priority because it will help you stick to your program more closely.

Managing Weight While Eating At Restaurants

We all enjoy dining at our favorite restaurant from time to time; however, as a population, we eat out more frequently now than in the past.  While this might not necessarily be a bad thing to do, research has shown that eating in restaurants contributes to excess calorie consumption due to eating larger portions of foods loaded with calories.

A new research study examined the habits of men and women in regards to their weight management strategies while eating out and the things that kept them from eating healthy at restaurants.  While this new paper is free to download or read online, I wanted to briefly outline some of the researchers findings.

Common Weight Management Strategies Used:

• Avoiding sugar-rich beverages
• Choosing steamed vegetables
• Stopping eating when full
• Eating foods made with whole grains

Weight Management Strategies Rarely Used:

• Asking to have the chip or bread basket removed from the table
• Eating a low-calorie snack before going out to eat
• Asking the chef to prepare the meal in a low-fat/low-calorie manner

Personal Barriers to Good Weight Management Strategies:

• Being over-hungry due to busy lifestyles
• Good tasting food available at the restaurant
• Desire to not waste food

Differences Between Men & Women:

• Compared to men, women were more apt to share appetizers, eat an appetizer as their meal, choose a salad as their main course, order salad dressing on the side, take half the meal home, and share a meal with a dining partner.
• Men found it less difficult to have the bread/chip basket removed from the table compared to women.

Dining at restaurants, no matter the type, has become much more frequent due to the busy lifestyles many of us pursue.  In fact, the researchers indicated that their study volunteers ate out an average of 3.5 times per week.  With many of the food choices at restaurants being high in calories and large in portion size, it can be difficult to manage one's body weight.  Developing appropriate strategies for dining out is important if you are looking to maintain a healthy body weight.  This new paper provides a list of 30 potential strategies including such things as avoiding high-fat appetizers, trimming fat and/or skin from meats, avoiding deep-fried foods, and eating fresh fruit for dessert.  So, if you find yourself eating out frequently, make sure to find ways to watch what you eat that works best for you.

One thing you can do if you plan on eating out, is to make sure that your other meals during the day are healthy, calorie-controlled meals.  My Slim and Beautiful milk protein bars and milk protein shakes make great meal replacement options to help you manage your caloric intake throughout the day.  Visit us at www.drtabor.com to learn more.

Reduce Obesity Risk by Finding a Balance

With two-thirds or more of the U.S. population already overweight or obese, it is important to find ways to not only reduce that number but prevent it from increasing.  Finding a balance between healthy eating habits, good exercise habits, and an overall healthy lifestyle are important factors in managing one's body weight.  The video below from the Centers for Disease Control and Prevention discusses ways to find this balance and the benefits of achieving this balance.



You can find more videos from the CDC at CDC-TV.

My Slim and Beautiful diet is an easy plan to follow and can be a good first step towards developing a healthy lifestyle.

Effect of Soluble Fiber on Gut Peptides

Dietary fiber has been reported to provide a number of benefits, including benefits for heart health, blood sugar health, and weight loss.  The benefits of dietary fiber for weight loss are due to its ability to reduce appetite.  This ability is partly related to the viscous nature of fiber and its ability to add bulk to the diet.  However, recent research has indicated that dietary fiber might also effect hormones produced by our digestive tracts.

A new research study explored the effect of soluble dietary fiber (psyllium) on hormones produced in the digestive tract.  For this study investigators assigned 16 healthy volunteers to one of five test meals: [1] Low Protein & Low Fiber (6-7 grams), [2] Low Protein & High Fiber (23 grams), [3] High Protein & Low Fiber, [4] High Protein & High Fiber, or  [5] white wheat bread.  The researchers measured multiple hormones and asked the volunteers to rate their hunger and fullness.  The results of this study showed that:

• High fiber meals decreased ghrelin, a hormone that stimulates hunger, and Peptide YY, a hormone that reduces appetite, responses.
• Despite the decrease in Peptide YY response, the production of this appetite suppressing hormone was prolonged by high fiber meals.
• Glucagon-like Peptide 1, a hormone that effects insulin and suppresses hunger, was reduced by the High Protein & High Fiber meal.

This new study suggests that dietary fiber might have more effects on appetite than by just adding bulk to the diet.  The results of this study and some previous studies show that soluble dietary fiber can alter hormones produced in the digestive tract that are involved with feelings of hunger.  The decrease in ghrelin secretion and the prolonged production of Peptide YY, suggest that dietary fiber might reduce appetite through effects on these hormones.  These effects further support the role of dietary fiber consumption as part of a healthy weight management program.  A free paper on dietary fiber and energy regulation is available if you want to read more.

Managing your weight with my easy plan can be a great way to include fiber as part of your diet.  My Slim and Beautiful milk protein shakes contain 3 grams (12% of the recommended daily value), while my Slim and Beautiful soy protein bars contain 5 grams of healthy fiber (20% of the daily value!). 

Green Tea for Weight Loss

Green tea is becoming more popular due to the variety of potential health benefits attributed to its consumption.  These health benefits are frequently linked to the major phytochemical found in green tea, epigallocatechin gallate (EGCG), which makes up about 65% of the green tea catechin content.  Previous research in animals and people suggest that green tea might aid with weight loss efforts by suppressing appetite, increasing body metabolism, and decreasing fat absorption.  A new study examined the impact of green tea on fat oxidation.

In this new study, weight loss researchers studied 10 overweight or obese men in a randomized, controlled trial.  The men in the study had an average BMI = 31 and were assigned to take either (1) 300 mg EGCG, (2) 600 mg EGCG, (3) 200 mg caffeine, (4) 300 mg EGCG + 200 mg caffeine, or (5) a placebo for 3 days.  After 3 days, energy expenditure and fat oxidation were measured after an overnight fast and after consumption of a standardized meal.  The study results showed that during the first 2 hours after consuming the meal:

• Taking 300 mg of EGCG increased fat oxidation by 33%
• The higher dose of EGCG (600 mg) only increased fat oxidation by 20%, which was not different than the control placebo.
• Caffeine increased fat oxidation by about 34%, similar to the low dose of EGCG.
• Combining 300 mg EGCG with 200 mg Caffeine increased fat oxidation by about 50%, though this was not statistically different than EGCG or caffeine alone.

This new weight loss study suggests that increasing fat oxidation after a meal might be another way in which green tea might help with weight loss.  A typical cup of regular, brewed green tea can contain about 100 - 200 mg of EGCG, so based on the results of this new study one would have to consume at least 3 cups of green tea per day to see fat oxidation benefits.  With the current popularity of green tea, one can find all sorts of drinks that contain the green tea EGCG.  However, it has been reported that many of these drinks contain pretty low levels of EGCG, so aim for products that provide adequate EGCG levels.

Based on this and previous research, green tea might make a good weight loss choice in combination with regular physical activity and a healthy diet program.  My Slim and Beautiful diet plan is an easy way to lose get rid of those unwanted pounds.

Impact of Glycemic Index & Load on Heart Health

The glycemic index is a ranking system that ranks the quality of carbohydrates based on how quickly or slowly they impact blood sugar.  Many studies have reported that a low glycemic index diet might have a variety of health benefits.  However, different foods have different amounts of carbohydrates.  To take these differing amounts of carbohydrates into account, the glycemic load can be calculated in order to determine the impact of different foods on blood sugar.

A new study examined the impact of the glycemic index and glycemic load on heart health in a population of nearly 50,000 men and women.  To determine this impact, dietary intake was assessed with a dietary questionnaire and the risk for poor heart health was determined over about an 8-year follow-up.  The results of this study showed:

• Women in the group with the highest quarter of carbohydrate consumption were twice as likely to have poor heart health compared to women in the group eating the lowest levels of carbohydrates.
• The increased risk for poor heart health was associated with high glycemic index carbohydrates... eating high levels of high glycemic index carbohydrates was associated with about a 68% increased risk for poor heart health, while eating high levels of low glycemic index foods was not associated with poor heart health.
• Women consuming the highest level of high glycemic load foods were at a more than 2-fold increased risk for poor heart health compared to women with the lowest level of high glycemic load foods.
• No associations between heart health and glycemic index or glycemic load were seen for men in this study.

This new study confirms previous studies on the potential health benefits of a low glycemic index diet.  Low glycemic foods (those that rank below 55) have minimal impact on blood sugar, while high glycemic foods (those that rank above 70) have a large impact on blood sugar.  To learn more about the glycemic index, visit The Glycemic Index.  Their website does a great job of describing the glycemic index, provides a list of foods and their glycemic index and publishes a frequent newsletter.

Following a low glycemic index diet is easy with my Slim and Beautiful diet plan.  Two recent studies documented that my milk protein bars, milk protein shakes, soy protein bars, soy protein shakes, and pasta have a low glycemic index.

Alcohol Consumption and Obesity Risk

Numerous research studies have reported that over-consumption of alcohol is associated with many adverse health effects, while moderate consumption of alcohol might actually offer some potential health benefits.   One of the adverse health effects reported to be associated with over-consumption of alcohol is an increased risk for becoming obese.  However, the reasons for this increased risk for becoming obese are not completely clear.  Two new research papers have explored this relationship and outlined some of the reasons that over-consumption of alcohol might lead to obesity.

In a recent review paper, the author examines previous laboratory research and human population studies and reports that:

• Calories provided by alcohol are additive to the rest of one's dietary intake, leading to excess caloric intake
• Drinking alcohol before or with a meal leads to increased food consumption at the meal, also leading to excess caloric intake.
• High intake of alcohol might increase obesity risk.

In a second paper published this month, nutrition researchers examined the relationships between alcohol consumption and diet quality.  To do this, they used nutrition information provided by over 15,000 men and women as part of the National Health and Nutrition Examination Survey.   According to the study summary and the press release from the National Institute on Alcohol Abuse and Alcoholism:

• Former and current female alcohol consumers had substantially higher levels of energy intakes.
• Women who currently consume alcohol had significantly poorer eating habits.
• As the amount of alcohol consumed increased among current drinkers of both sexes, calorie intake increased and diet quality decreased.
• Increased alcohol consumption was related to a decreased intake of fruit in men and women and a decrease in whole grains and milk consumption among men.
• Individuals who drank more were also shown to consume more calories from foods high in unhealthy fats and added sugars.

These two studies do an excellent job of outlining some of the changes in our eating habits that occur with over-consumption of alcohol.  Not only does calorie intake increase in general, but it increases from less than healthy food choices at the expense of healthier options.  While moderate alcohol consumption (1 drink per day for women and 2 drinks per day for men according to the 2005 U.S. Dietary Guidelines) might have some potential health benefits, it is clear that over-consumption of alcohol puts us at a variety of health risks, including the risk for becoming obese.

Following a healthy eating plan is an important part of good weight management.  My Slim and Beautiful diet plan is an easy way to start eating healthier and managing your weight.

Oleanolic Acid Reduces Visceral Obesity in Mice

As I indicated in yesterday's blog on the increasing availability of energy-dense foods, it is becoming more important that we make appropriate food choices.  While we know that fruits and vegetables are nutrient-dense foods that can help us meet our nutritional needs without having to overeat, we are still learning about all the various compents in these foods that might have additional benefits.

A new study examined the effect of oleanolic acid, a natural compound found in many fruits and vegetables, on body weight, abdominal (belly) fat, blood sugar health, and more in mice fed high-fat diets.  For this study researchers fed mice high-fat diets for 15 weeks and treated them with either (1) nothing, (2) oleanolic acid or (3) sibutramine, a common weight loss drug.  Compared to untreated mice, the mice fed oleanolic acid showed decreased body weight and decreased belly fat.  Additionally, oleanolic acid consumption promoted better blood sugar health and better cholesterol health.  The benefits of oleanolic acid on body weight and belly fat were similar to what was observed in the mice treated with the weight loss drug sibutramine.

Oleanolic acid has been reported to have many potential benefits, partly due to anti-oxidant and anti-inflammatory properties.  These properties might also be responsible, at least in part, for the positive weight and fat loss results seen in this study.  Since oleanolic acid is commonly found in many fruits and vegetables, we have yet another reason to make sure we eat our recommended amounts of fruits and vegetables.  This study suggests that not only do fruits and vegetables help us meet our nutritional needs, they also contain naturally-occuring compounds that might help in weight management.

Make sure you eat at least 5 servings of fruits and vegetables each day as part of any healthy eating plan, including my easy plan.  Visit us at www.drtabor.com to learn more.

Increases in Food Availability

Research continues to suggest that our easy access to food is one of the major contributors to the obesity epidemic we are currently facing.  However, it is not entirely clear if there are differences in the availability of specific foods that could be responsible for the increase in obesity.

A new study explored this possibility.  To determine what food categories might be responsible, the study investigator analyzed food availability data from 1909 - 2007.  The results of this analysis showed that on a per person average, the consumption of a number of food categories have increased dramatically. 

• Added Oils - increased from about 16 kg/year to about 39 kg/year
• Meat - rose from 56 kg/year to 91 kg/year
• Cheese - increased from about 2 kg/year to about 15 kg/year
• Frozen Dairy Products - increased from <1 kg/year to nearly 12 kg/year

In addition to these categories, increased availability of sweeteners, carbonated beverages, fruits, vegetables, and fruit juices were seen.  Interestingly, many of the food categories that have become more available over the years are foods that are high in fat content.  Since fat is the most energy-dense macronutrient, the increased availability of these foods might be a major contributor to our increased energy intake and increased incidence of obesity.

In addition to an increase in food availability over time, we have also seen an increase in portion sizes.  For example, cheeseburgers have increased in size and caloric content over time.  According to the National Heart, Lung, and Blood Association, the number of calories in a cheeseburger have increased from 333 calories to 590 calories, an increase of 257 calories.  To view more examples and discover what you would have to do to burn those calories, take their Portion Distortion Quiz.

One of the major keys to healthy eating is portion control.  Since food has become more available and available in larger portions, it becomes more important for all of us to become more aware of proper portion sizes.  Whether you are looking to maintain a healthy body weight or to lose weight, my easy plan is a simple way to make sure you eat the right amount of calories each day.  Visit us at www.drtabor.com to learn more!

Links Between Chronic Sleep Deprivation and Obesity

Sleep… we all want and enjoy a good night of sleep.  It makes us more alert and energetic throughout the day.  However, with the hectic schedules most of us keep, very few of us get enough sleep.
 

A new paper reviewed the scientific literature linking chronic sleep restriction (between 4 – 7 hours per night for a long duration of time) with obesity in more detail.  This new paper, which is free to download and read, looked at three distinct pathways by which sleep restriction might lead to obesity.  

Altered Neuroendocrine & Metabolic Functions

Several research studies have reported changes in neuroendocrine and metabolic hormones as a result of sleep restriction.  In one study, it has been reported that sleeping only 4 hours per night for 6 consecutive nights causes an increase in evening cortisol levels, an increase in growth hormone levels, a reduction in thyroid stimulating hormone, and a reduction in leptin levels.  A shorter study showed an 18% reduction in leptin and a 28% increase in the hormone ghrelin.  This reduction in leptin and increase in ghrelin was associated with a 24% increase in hunger and a 23% increase in appetite.

Overall, these studies indicate that sleep restriction can alter metabolic hormone levels that results in changes in appetite and hunger, which can possibly lead to overeating and weight gain.

Altered Glucose Regulation

Research on glucose regulation and sleep deprivation has reported that six nights of sleep restriction can substantially reduce the effectiveness of glucose and reduce the body’s ability to use glucose.  Other studies have suggested that poor utilization of glucose can lead to increased hunger and increased food consumption and that lower blood glucose at the end of an oral glucose tolerance test lead to weight gain.

Therefore, it appears that long term sleep restriction might lead to changes in blood glucose levels and changes in the ability of our body to use glucose, changes that might lead to unwanted weight gain.

Altered Waking Behavior

According to this new review paper, long-term sleep restriction can lead to a variety of behaviors during the day that might lead to weight gain over time.  For example, one study reported that individuals subjected to 14 days of sleep restriction increased food intake, which happened mainly at night when they normally would have been asleep.  Additionally, a lack of sleep has been shown to result in increased consumption of high-energy drinks or snacks to boost energy and fatigue from the lack of sleep resulted in a reduction in physical activity.

In general, these studies suggest that sleep restriction can result in increased food intake, increased intake of high-calorie foods, and a reduction if exercise… all behaviors that can lead to increased weight gain.

Overall, this review suggest that not only does sleep restriction appear to increase obesity risk, it appears to do so through multiple pathways.  So in addition to following a healthy eating plan like my Slim and Beautiful diet plan, remember to get an adequate amount of sleep whenever possible.

Physical Activity Reduces Markers of Sub-Chronic Inflammation

Chronic health conditions associated with being overweight or obese are thought to be partly due to an increase in the production of inflammatory compounds by fat tissue.  While exercise is an important part of any diet plan and necessary to help maintain a healthy body weight, little is known about the interaction between physical activity and chronic inflammation in overweight or obese individuals.

A new research study explores the potential relationship between physical activity and markers of chronic, subclinical inflammation.  For this study, the investigators measured total energy expenditure, resting energy expenditure, and energy expenditure due to physical activity in sedentary, obese postmenopausal women.  Differences in these measurements were analyzed in relation to blood levels of several inflammatory compounds.  The study investigators reported that women with the highest third of physical activity had lower concentrations of the inflammatory markers C-reactive protein and haptoglobin.  In contrast, increased levels of the inflammatory markers C-reactive protein and orosomucoid were observed with higher levels of resting energy expenditure.

Overall, these study results suggest that physical activity, even in sedentary individuals, can potentially reduce subclinical inflammation.  With the relationship between inflammation and a variety of chronic health conditions, these results support the possibility that physical activity might help reduce the risk of such conditions in sedentary individuals.  Increasing physical activity can be done in any number of ways and it doesn't have to be difficult.  Some ways to increase your amount of daily physical activity might include pacing while talking on the phone, using the stairs instead of the elevator, taking a walk during a work break, or making multiple trips when carrying items (groceries for example) instead of a single, heavily-burdened trip.

In addition to increasing one's level of physical activity, it is important to eat a healthy diet.  My easy Slim and Beautiful diet plan is a great place to start.  Visit us at www.drtabor.com to learn more.

Benefits of Orange Juice After a High-Fat, High-Carb Meal

Orange juice remains one of the most popular juices on the market.  In addition to its refreshing taste, orange juice is a good source or thiamin and folate and an excellent source of vitamin C.  A new study reports that drinking orange juice might protect against the negative effects of a high-fat, high-carbohydrate meal.

For this new study, 30 volunteers with a healthy body weight were divided into three test groups.  All of the study volunteers were asked to consume a 900-Calorie meal high in fat and carbohydrates, but each group was asked to consume a different beverage with their meal.  The first group consumed water, the second group drank water sweetened with glucose, and the final group consumed orange juice.  Changes in markers of oxidative stress and inflammation were measured in the study volunteers before the meal and at various time points after consuming the meal/drink combination.  The results of this study showed that:

• Drinking orange juice with the high-fat, high-carb meal reduced the production of reactive oxygen species, substances that increase oxidative stress.
• Production of pro-inflammatory chemicals was elevated in meals consumed with water or the glucose-sweetened drinks, whereas orange juice suppressed this inflammatory stress.
• Toll-like receptors were elevated in meals consumed with water and the glucose-sweetened drink, but not in meals consumed with orange juice.  These receptors appear to play an important role in inflammation-related conditions.

Overall, these results show that (1) eating a high-fat, high-carbohydrate meal has pro-inflammatory effects and increases oxidative stress and (2) suggests that drinking orange juice might protect against some of these negative effects. The study investigators suggest that some of these beneficial effects of orange juice might be due to its content of the citrus bioflavonoids hesperetin and naringenin, compounds I discussed in an earlier blog.  Of course, including orange juice with one's meal should not be an excuse to eat unhealthy foods.  Consuming a well-balanced, nutrient-dense diet rich in fruits and vegetables is a healthier approach to eating that can help manage diet-induced oxidative stress.

Following my easy plan is a convenient way to start eating healthier.  Please visit us at www.drtabor.com to learn more about my delicious foods.

Timing of Fat Consumption Influences Body Weight & Metabolism

Decades of research has made it clear that what we eat and how much we eat have major impacts on our body weight and health.  However, little research has been done to examine the timing of what we eat and its effects on body weight and health.

New research published just a couple of days ago explored this relationship in mice. For this study, mice were fed high-fat meals either at the beginning of the day or at the end of the day and changes in body weight and body metabolism were investigated.  The results showed that mice fed a high-fat meal in the morning maintained their body's ability to respond to a variety of dietary challenges later in the day such that they maintained a normal metabolic profile.  In contrast, mice fed a high-fat meal at the end of the day were more likely to gain weight and show signs of developing the metabolic imbalances.  According to a related news story, the study researchers indicated that eating a carbohydrate-rich breakfast turned on only metabolic processes that utilized carbohydrates, while consuming a high-fat breakfast turned on metabolic processes that utilized both fat and carbohydrates, providing the mice with greater flexibility to meet daily dietary challenges.  Additionally, this story points out that the researchers believed that one of the keys to the success of this study was eating a low-calorie meal in the evening after starting the day with a high-fat breakfast.

This is truly fascinating research that will need to be further explored.  While this study showed some interesting results about what we eat when and how it effects our body weight and metabolism, additional questions remain to be answered.  For example... are the benefits of a high-fat breakfast combined with a low-calorie dinner restricted to particular types of dietary fat?  Considering that some dietary fats are less healthy than others, this might be an important question to answer.  Also... will these results in mice translate to similar benefits in people?  Previous research has shown the importance of eating breakfast and some have suggested that high-protein breakfasts might reduce appetite throughout the day.  This new study adds to the current research and emphasizes both the importance of what we eat and when we eat it.

Visit us at www.drtabor.com to learn more about my Slim and Beautiful products and how my easy plan can help you attain and maintain a healthy body weight.