Nutrition For Healthy Skin Aging

The idea that food or components of food can support healthy-looking skin has literally been around for ages.  More and more research has shown the importance of diet choices on overall health, including skin health.  Over the last few years there has been a surge in the interest of foods and food ingredients for healthier appearing skin.  This re-newed interest has been termed nutritional cosmetics, or nutricosmetics, to reflect the impact of nutrition on beauty and skin health.  Unfortunately, research in this area is still in its infancy with limited research in human subjects.  Nonetheless, studies are being done and more are likely on the horizon.

A new skin nutrition study, published online ahead of print in the British Journal of Nutrition, is one such study.  For this study, researchers measured skin hydration, surface lipids, skin elasticity and wrinkling in over 700 Japanese women.  Differences based on dietary habits were determined by evaluating usual eating patterns with a food frequency questionnaire.  The researchers noted that:

• Higher dietary intake of total fat, saturated fat, and monounsaturated fat was associated with improved skin elasticity.
• Decreased skin wrinkling around the corners of the eyes was observed in women with higher intakes of green and yellow vegetables.
• After adjustment for intake of green and yellow vegetables, higher levels of saturated fat were associated with worse skin wrinkling.

These are fascinating results that provide additional information on the benefits of a healthy diet for skin health and appearance.  While most of the studies to date focus on specific ingredients or components of food, this study examined the impact of actual diet on skin health.  Vegetables, including green and yellow vegetables, are rich in a number of vitamins and antioxidant phytonutrients that have been suggested to support healthy looking skin.  Interestingly, fat intake was reported to provide some skin appearance benefits as well.  However, it is important to remember that excess fat intake can negatively impact overall health.  Further research into the actual benefits of these ingredients and foods will need to be conducted before they become widely accepted.  Nonetheless, research is underway and some of the more promising ingredients appear to be those backed by scientific studies.  These include such ingredients as astaxanthin, tocotrienols, green tea, kiwi seed, lutein, lycopene, and coenzyme Q10.

Nourishing what we can't see below the surface can have a dramatic impact on what we see above the surface.  Therefore, I've carefully formulated my Gorgeous Roses ELITE™ daily supplement with the latest inside-out makeover technology.  Visit us at www.drtabor.com to learn more.

Fiber Is Lacking In American Diets

Fiber is an important part of our daily diet.  The Institute of Medicine recommends that women consume between 21-26 grams and that men consume between 30-38 grams of fiber daily.  Despite these recommendations, new marketing research from Mintel, a leading market research company, suggests that Americans are not consuming enough fiber in their diets.  According to a press release, this market analysis of dietary fiber intake revealed:

• Only 20% of consumers look for and purchase products with added health claims, suggesting that only a small number of consumers are looking for fiber-enriched products.
• 25% of survey respondents think fiber is only needed for individuals with digestive difficulties.
• 22% of consumers are unaware of the health benefits of dietary fiber intake.
• The market research suggests that the prevalence of inadequate fiber intake might be due to the number of people (27%) who are under the impression that fiber-rich foods taste poorly.

Considering the importance of dietary fiber for human health and well-being, the results of this survey are unsettling.  While no final numbers were provided in the press release, this survey suggests that a pretty large percentage of the American population are not getting enough fiber in their diet.  Research suggests that getting enough fiber in the diet appears to reduce the risk of developing various health conditions including heart disease, type 2 diabetes, constipation, and diverticulitis.  In fact, the U.S. FDA has issued a health claim for dietary fiber and heart disease that states "diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, might reduce the risk of heart disease, a disease associated with many factors".

Based on the importance of dietary fiber, it is imperative that we all make sure to consume enough each day.  Small changes in dietary habits can make a big difference in regards to dietary fiber consumption.  Simple ways to increase our dietary fiber intake include:

• Snacking on raw vegetables instead of less healthy options
• Getting our fruit serving each day through whole fruits instead fruit juices.
• Replacing refined grains (white bread, white rice, etc) with whole grain products (whole wheat bread, brown rice, etc.)
• Looking for fiber-enriched products when grocery shopping

My milk protein shakes and soy protein bars, which are delicious parts of my easy diet plan, are both good sources of dietary fiber.  Visit us online to learn more.

Dr. Tabor's Diet Recipes

Listed below are some of my favorite recipes, I hope you enjoy them as much as I do!

Chocolate Banana Bliss

• 1 chocolate protein shake packet
• 8 - 16 oz. cold water
• 4 ice cubes
• 1 banana (fresh or frozen)

Mix in blender until smooth.

Double Mocha Melt Off

• 1 mocha protein shake packet
• 6 oz. cold water
• 6 oz. brewed coffee
• 4 ice cubes

Mix in blender until smooth

Strawberry Cream Dream

• 1 vanilla protein shake packet
• 8 - 16 oz. cold water
• 4 oz. plain yogurt or skim milk
• 1/2 cup frozen strawberries

Mix in blender until smooth.

Peanut Butter Cup-O-Perfection

• 1 chocolate protein shake packet
• 8 - 16 oz. cold water
• 4 oz. plain yogurt or skim milk
• 1 Tbsp. natural peanut butter

Mix in blender until smooth.

Orange Jubilee

• 1 vanilla protein shake packet
• 12 - 16 oz. orange juice
• 4 ice cubes

Mix in blender until smooth.

Bahama Vanilla Vacation

• 1 vanilla protein shake packet
• 8 - 16 oz. cold water
• 1/2 cup frozen tropical fruit (mango, pineapple, or papaya)
• 1/2 Tbsp. coconut extract

Mix in blender until smooth.

Pina Colada Caress

• 1 vanilla protein shake packet
• 8 - 12 oz. cold water
• 4 ice cubes
• 1/3 cup pineapple chunks
• 2 tsp. coconut extract

Mix in blender until smooth.

Root Beer Bonanza

• 1 vanilla protein shake packet
• 12 - 16 oz. cold diet root beer

Mix in blender until smooth.

Fruit Bar Blast Off

• 1 protein bar cut into 1/4 inch slices
• 1 banana, apple or strawberries cut into 1/4 inch slices

Eat slice of bar with slice of fruit.

Non-Naughty Nibbles Trail Mix

• 1 bag non-naughty nibbles
• 1/2 cup dry roasted peanuts
• 1/2 cup raisins and chocolate chips

Try nibbles in soups and salads!

Find more recipes at www.DrTabor.com/Recipes

Reducing Childhood Obesity By Eating Breakfast

The importance of eating breakfast is well understood in adults.  Research has suggested that eating a healthy breakfast reduces the risk for obesity, reduces overall daily calorie intake, and prevents overeating later in the day.  However, the impact of eating (or skipping) breakfast on childhood nutrition and obesity is less well understood.

Researchers from the Baylor College of Medicine used data from the National Health and Nutrition Examination Survey (NHANES) to examine the relationship between breakfast (skipping or type eaten) and childhood nutrition and obesity.  Data from NHANES was used to evaluate nutrient intakes, nutritional adequacy and body measures.  Multiple comparisons were made between (1) skipping breakfast, (2) eating ready-to-eat (RTE) cereal breakfasts, and (3) eating 'other' breakfasts.  Analysis of the NHANES data showed:

• 20% of children (ages 9-13) and 31.5% (ages 14-18) of teens skipped breakfast regularly
• About 36% of children and 25% of adolescents consumed RTE cereals for breakfast.
• Children and teens that ate RTE cereals for breakfast had higher intakes of carbohydrates, dietary fiber and micronutrients, while having lower intakes of fat and cholesterol compared to individuals who consumed other types of breakfast or who skipped breakfast.
• Nutritional adequacy scores were highest for individuals eating RTE cereals and lowest for individuals that did not eat breakfast.
• Body mass index and waist size were higher in children and teens that skipped breakfast.
• The incidence of obesity was highest in breakfast skippers.

The results of this data analysis are striking and stress the importance of breakfast for children and teens.   Overall, this study suggests that skipping breakfast leads to inadequate nutrient intake and increased risk for becoming overweight or obese.  One of the most striking parts of this study is the huge percent of children and teens who do not eat breakfast... 20-30% of children under 18 years of age!  In the vast majority of instances, this should be an easily modifiable habit.  Interestingly, the children eating ready-to-eat cereals appeared to have the best nutritional intake and least risk for obesity compared to children who skipped breakfast or ate other types of breakfast.  Ready-to-eat cereals are extremely convenient and don't take much time to eat before heading off to school.  However, it remains important to make healthy cereal choices if you decide to eat these cereals.  Aim for cereals made from whole grains and ones that are a good source of dietary fiber, vitamins, and minerals.  Avoid cereals with a lot of added sugar when possible.  Taking the time to make sure our children eat a healthy breakfast can have substantial impact on their overall health and well-being.

Weight management, whether it be losing weight or maintaining a healthy body weight, is an important part of a healthy lifestyle.  My easy diet plan is a simple and convenient way to support a healthy weight management program.

Fruit & Vegetable Consumption Reduces Inflammatory Status

Nutrigenomics is the study of the interactions between diet/nutrition and gene expression and it has become an increasingly important aspect of nutrition research.  Research over the last several years has continued to suggest that certain components of the human diet, especially components of fruits and vegetables like fiber, vitamins and minerals, and flavonoids, might reduce chronic inflammation.  This has been an important area of research due to the fact that many chronic health conditions have been associated with increased levels of inflammation.  While many studies have examined the impact of various nutrients on inflammation, few studies have looked at actual fruit and vegetable intake in relation to chronic inflammation status in humans.

Using a nutrigenomic approach, a new study (free to download) explored this relationship between the consumption of fruits and vegetables and markers of inflammation.  For this study, 120 healthy men and women at a normal body weight were enrolled.  Blood levels of chemicals associated with inflammation and expression of genes associated with inflammation were measured, while dietary intake of fruits and vegetables were determined with a food frequency questionnaire.  Changes in the inflammatory markers were examined in relation to levels (low, medium, and high) of fruit and vegetable consumption.  The study investigators reported:

• Individuals with the highest level of fruit and vegetable intake (> 660 grams per day) had a lower body mass index, waist circumference, and blood pressure.
• Individuals consuming fruits and vegetables at the highest level consumed higher levels of vegetable potein, fiber, magnesium, potassium, and vitamin C and consumed lower levels of fat, particularly saturated fat.
• Levels of C-reactive protein and homocysteine, two inflammatory markers, were lower in study volunteers consuming high levels of fruits and vegetables and high levels of fiber (> 19.5 grams per day).
• The expression of several genes associated with chronic inflammation (ICAM1, IL6, and TNFalpha among others) was suppressed in volunteers consuming the highest levels of fruits and vegetables.

Overall, this study emphasizes the importance of fruit and vegetable consumption for reducing chronic inflammation.  Not only was a high level of fruit and vegetable associated with a lower body mass index, it was associated with a lower expression of genes associated with inflammation.  Consumption of higher levels of fruits and vegetables also resulted in an overall healthier diet pattern, which likely aided in the suppression of inflammatory markers.  Since chronic inflammation has been associated with various health conditions, consuming a diet rich in anti-inflammatory fruits and vegetables has the potential to improve human health.

Consuming at least 5 servings of fruits and vegetables is an integral part of my easy diet plan.  Visit us to learn more about our delicious foods.

Perceptions on Pricing Strategies to Reduce Obesity

Pricing strategies to encourage healthy eating habits and reduce obesity risk are frequently discussed in the mainstream media.  These pricing strategies typically revolve around either discounting healthy foods, taxing unhealthy foods, or combination of the two.  In a previous blog, I discussed two recent studies that suggested pricing strategies might be effective at reducing overall calorie intake, which might lead to a reduction in obesity risk.  However, how these pricing strategies will be received by the consumer is still uncertain.

A new focus group oriented study explored the perceptions that consumers have about different pricing strategies.  For this study, researchers recruited 7 focus groups from deprived neighborhoods in two large cities and discussed 4 topics related to pricing strategies:

• Factors in food selection
• Attitudes and perceptions regarding food prices
• Designing pricing strategies
• Attitudes and perceptions of professionally developed pricing strategies

These focus group discussions revealed a lot of interesting information on consumers perceptions about pricing strategies:

• Price was seen as an effective tool for inducing healthier food choices
• The focus groups valued pricing strategies that focused on encouraging healthy eating more than strategies designed to discourage unhealthy eating.
• Focus group members suggested pricing strategies that included reducing the price of healthy foods, providing a healthy food discount card for low-income families, and combining price discounts with displaying healthy foods at the point of purchase.
• The focus groups believed that pricing strategies could only be effective when combined with appropriate marketing.

These are interesting results, especially in light of the previous studies on pricing strategies.  According to this focus group study, consumers appear to substantially favor strategies that revolve around the reduction in prices of healthy foods, which is not surprising.  However, the previous studies have reported that reducing the price of healthy food choices did not alter the nutritional value of consumers' dietary intake and resulted in an increase in overall calorie consumption.  In contrast, these earlier studies reported that increasing the price of fast food and taxing unhealthy foods led to an increase in the nutritional value of food purchased, a reduction in overall calories purchased and less weight gain.  The overall picture provided by these studies suggests a disconnect between what has been reported to be effective at stimulating the consumption of healthier foods and what consumers perceive as a more desirable option.  Strategies to close this disconnect and find a way to effectively stimulate healthier eating while reducing cost are needed.  Perhaps, the use of appropriate marketing tools as discussed by the focus group members in this new study might help close this disconnect.

My easy diet plan is a great way to manage your weight using high quality protein bars and shakes.  Visit us at www.drtabor.com to learn more.

Preventing Weight Gain in Overweight Children

Childhood obesity is a serious and growing problem in the United States and around the world.  In the United States, recent statistics indicate that over 15% of children are obese and approximately 30% of kids are overweight or obese.  Various programs to reduce the incidence of childhood obesity have been developed, including a new federal program.

A new childhood obesity study has examined the effectiveness of a child-centered physical activity and a parent-centered dietary program for preventing weight gain in overweight children.  For this study researchers assigned 165 overweight or obese children (about 5 - 10 years of age) to one of three programs:  (1) a parent-centered dietary program, (2) a child-centered exercise program, or (3) a combination of the two programs.  As part of these programs, participants received 10 weekly in-person sessions followed by 3 monthly follow-up phone calls.

The results of this study showed that all three interventions successfully reduced average body mass index in study volunteers.  Of the three programs, the child-centered physical activity program reduced average body mass index scores the least, though the reductions were still substantial.  Both the parent-centered dietary program and the combination of the two programs resulted in greater reductions in the children's body mass index, nearly double the reduction observed in the child-centered physical activity program alone.  Overall, these study results indicate that child appropriate physical activity and dietary programs can be successfully employed to reduce body weight in overweight/obese children. 

Studies like this are important for the development of age-appropriate programs to reduce childhood obesity.  As this current study shows, these programs will generally require diet and exercise components and parental involvement.  Not only is it important for parents to provide healthy, nutrient-rich choices for children, it is just as important for parents to set a good example for their children by developing their own healthy eating and exercise habits.  One way to do this is to look for activities that can be done together like walking the family pet each evening after dinner or taking family bike rides.

Choosing healthy family snacks is another effective way to help reduce childhood obesity.  My soy protein chips are delicious tasting treats that provide high quality protein.  They make a great addition to your favorite trail mix recipe.

A Pre-Meal Prune Snack for Weight Management

A common weight management strategy is to focus on foods that provide higher levels of satiety (feelings of fullness) in an attempt to reduce hunger and overall calorie intake.  Foods rich in protein and fiber are commonly used as part of this weight loss strategy.  A new study explored the potential benefit of including prunes (dried European plums) as part of a pre-meal snack as a strategy to reduce subsequent food consumption.

In their study, researchers provided 45 healthy, normal weight men with one of two pre-meal snacks.  One of the pre-meal snacks included prunes, while the other pre-meal snack included a bread product (instead of the prunes) and had the same caloric value and weight.  After consuming their pre-meal snack, the study volunteers were offered an all-you-can-eat meal with dessert.  Food and dessert intake and feelings associated with appetite were assessed.  The study investigators reported that:

• Volunteers consuming the prune-based snack consumed fewer calories at the following meal.
• Consuming the prune-based pre-meal snack also resulted in a lower amount of dessert consumed after the meal.
• At all time points tested between consumption of the snack and the following meal, volunteers who ate the prune-based snack reported less hunger and a less desire to eat.

The results of this study suggest that prunes have a satiating effect, thereby reducing food consumption at the next meal.  The study investigators suggest that the ability of prunes to increase one's feeling of fullness is likely due to their fiber content; one-fourth cup of prunes contains more than 10% of the daily value of dietary fiber.  In addition to promoting satiety, dietary fiber has been reported to have a number of potential health benefits, so including fiber-rich foods is a healthy choice for any diet plan. 

Making snacks or meals that are rich in satiety-promoting ingredients like fiber and protein, can be an effective part of a good weight management plan.  By aiming for foods that help you feel full, you can reduce overall caloric intake throughout the day.  My protein bars and shakes contain 20 grams of protein to help you feel full and my soy protein bars also contain 5 grams of healthy fiber.  Visit us to learn more.

Sucralose Does Not Effect Glucose Absorption In Humans

Sucralose is one of the world's most popular artificial sweeteners; however, controversies regarding its effects on body weight are commonly discussed in the media.  This is because some animal studies have reported that sucralose consumption increases glucose absorption and weight gain.  However, a new study suggests that the results seen in animal studies do not apply to humans.

In this new study published online in the British Journal of Nutrition, researchers investigated the effect of sucralose consumption in ten human volunteers.   Volunteers received an infusion of either (1) a sucralose solution or (2) a saline solution control.  Changes in blood glucose and glucagon-like peptide-1, an appetite-related hormone, were examined over a 2 hour period after treatment infusions.  The results of this human clinical trial showed that infusion of sucralose did not affect levels of glucose or glucagon-like peptide-1.

According to a recent press release, the study researchers suggested that the lack of an effect of sucralose on glucose absorption observed in this human trial is likely due to species differences in how glucose is transported.  The predominant glucose transporter in rodents is present in much lower levels in human beings, perhaps explaining why sucralose does not appear to have a negative effect on blood sugar and body weight in people.  The International Food Information Council Foundation has an excellent publication on sucralose, Everything You Need To Know About Sucralose, that is free to download if you want to read more about sucralose.

High protein, low-glycemic soy protein and milk protein shakes and bars can be a great part of a healthy weight management plan.  My easy diet plan takes advantage these low-glycemic benefits.

Walking Can Improve Quality of Life in Overweight Women

For many women, the onset of menopause is associated with gains in body weight and body fat as well as a number of unwanted physiological changes.  These changes can often lead to a decreased health-related quality of life.  A new study was recently published that explored the potential benefits of a regular walking program on the quality of life of late premenopausal and early postmenopausal women.

In this new healthy aging study, 16 late premenopausal (about 49 years of age) and 14 early postmenopausal (about 53 years of age) overweight women participated in a regular walking program.  This walking program consisted of walking for 45 minutes at 60% of their heart rate reserve three times per week for 16 weeks.  Changes from the beginning to the end of the study were determined for body weight, body composition, cardiorespiratory fitness, eating behaviors and quality of life.  Some of the study finding included:

• Moderate walking resulted in a decrease in body weight, body fat, and waist size in both premenopausal and postmenopausal women.
• Cardiorespiratory fitness increased in both groups of women after following the 16-week moderate intensity walking program.
• Both physical and mental quality of life scores improved in all women after following a regular walking program.
• Eating behaviors were generally unchanged after completing the walking program with the exception that the study volunteers were less likely to be susceptible to overeating in social situations.

Overall, these results show that a simple moderate-intensity walking plan can have several benefits including weight loss, fat loss, and improved quality of life for both late premenopausal and early postmenopausal women.  This study is an excellent example of the multiple benefits of exercise for healthy aging.  While many of us focus on the idea that exercise is a vital component of a good weight management plan, we often overlook the improvements in our quality of life that we can often experience with regular exercise.  While a greater amount of exercise can help the weight loss come more quickly, this study indicates that even exercising at a moderate intensity for 3 times per week can aid in weight loss while supporting a healthier physical function and mental outlook.

As part of my easy diet plan, I recommend walking 6 days per week for 30-45 minutes per day.  Of course walking can be substituted for any form of physical activity you enjoy.  If you choose an activity that you enjoy, you will generally find it easier to stick to your program and achieve greater success.  Visit us at www.drtabor.com to learn more.

Home-Based Diet & Exercise Programs Can Be Effective

With the current incidence of obesity increasing worldwide, it is becoming more and more important that individuals not only become aware of the importance of proper nutrition and exercise as part of a healthier lifestyle, but also have access to appropriate programs.  Most such programs are run from dedicated facilities or involve group meetings at rotating sites.  These work well for people that can make these meetings; however, many individuals are either unwilling or unable to take part in group programs like these.  Home-based programs might offer a viable alternative for many of these individuals. 

A new research paper (free to download) published online in the Journal of Obesity examined the effectiveness of a home-based nutrition and physical activity program designed for seniors (average age = 72 years).  The program was a 12-week intervention designed by dietitians and physical activity experts.  The major components of the program consisted of a targeted, interactive booklet that was mailed to the study participants and follow-up telephone support.  The interactive booklet contained information on health benefits of proper nutrition and exercise, physical activity guidelines, dietary guidelines, recipes, and more.  Telephone calls to the study volunteers were designed to assist with goal setting, check on progress, and provide positive reinforcement.  The results of this study demonstrated that a home-based program could be effective.  While the control group (individuals who did not use the program) showed a decrease in time devoted to walking for errands, a decrease in recreational walking, and no change in dietary habits, the volunteers using the home-based program maintained their level of walking for errands, increased their recreational walking by almost 30 minutes per week, and increased their fiber intake.

While this particular study was targeted towards seniors, this study demonstrates that a well-designed and supported home-based nutrition and exercise program can increase awareness of the importance of diet and exercise as well as improve healthy living habits of individuals who utilize such a program.  Previous studies have reported that phone and email consultation can support healthy weight management in overweight workers and in rural settings.  Overall, these studies suggest that a targeted, well-designed nutrition and exercise program can effectively promote a healthier lifestyle and weight management.

My easy diet plan is a simple and delicious way to lose weight.  Additionally, my nutrition staff offers free nutrition counseling on your weight loss journey and my free diet community offers everyone a chance to meet new diet buddies.

Different Proteins Impact Appetite Differently

Numerous research studies have reported that dietary protein consumed at one meal can reduce appetite at the following meal.  However, some studies have suggested that different proteins might impact appetite differently. 

A recent nutrition study published online in the British Journal of Nutrition, examined the impact of 4 different types of protein on appetite and energy intake in lean men.  For this study, 22 lean, healthy men were asked to eat four meals at four different occasions with each meal containing a different protein source.  These four protein meals were whey, tuna, turkey, and egg white.  After consuming each meal, blood samples were collected to measure changes in blood sugar.  Appetite and energy intake were measured four hours after the first meal by offering the study volunteers a buffet meal and measuring food consumption.  The study researchers reported that:

• The whey and tuna meals had less of an impact on blood sugar than the turkey and egg white meals.
• Rating of hunger were substantially lower after the whey protein meal compared to each of the other three protein meals.
• Calorie consumption at the buffet meal was significantly lower after the whey protein meal compared to the tuna, egg, and turkey meals.

Overall, these results suggest that a whey protein meal reduces appetite and calorie intake at a subsequent meal to a greater extent than meals rich in tuna, egg, or turkey proteins.  Therefore, choosing dietary proteins that can make you feel full for a longer period of time is one weight management strategy by which an individual might be able to reduce their appetite and overall food consumption as part of their weight loss plan. 

My protein bars and shakes are available in soy protein or milk protein (whey and casein), proteins that have been reported to help control appetite.  Visit us to learn more about my easy diet plan.

Childhood Obesity and the School Nutrition Program

Childhood obesity continues to be a serious problem in the United States and elsewhere.  In the U.S. it has been reported that about one-third of children are either overweight or obese.  In fact a recent paper (free to download) has suggested that while adult obesity rates have stabilized, the rates of childhood obesity continue to rise, particularly in 6-9 year old boys.  Childhood obesity has been linked to numerous health and quality of life (e.g. increased likelihood to be bullied) issues.  Childhood obesity is a complex issue that has many causes including decreased physical activity, increased exposure to digital media, increased availability of unhealthy food choices, and more.

A recent study that has not yet been published suggests another possible link to childhood obesity, the National School Lunch Program.  A press release from Georgia State Univeristy briefly discusses this new research.  For this new study, the investigators assessed the possible relationships between childhood obesity and both the National School Lunch Program and the School Breakfast Program.  The results of this analysis suggested that children who utilize the National School Lunch Program are at an increased risk for becoming overweight.  Interestingly, the study showed that children who utilized both the National School Lunch Program and the School Breakfast Program were not as heavy as children who used only the National School Lunch program or who didn't use either program.

Fortunately, some schools are starting to make progress in regards to removing less healthy choices and making healthier food choices more available.  Additionally, one of the focus areas of the newly released White House Task Force report on childhood obesity, Solving The Problem of Childhood Obesity Within A Generation, is increasing the availability of healthier foods in schools.  Some of the recommendations in this report include:

• Updating nutritional standards for school meals and improving nutritional quality of commodities provided to schools.
• Providing training to school food service professionals.
• Connecting school meal programs with local growers and using 'farm-to-school' programs.
• Aligning foods sold at schools with the 2010 Dietary Guidelines for Americans.

While this new research study shows a link between childhood obesity and the National School Lunch Program, there appears to be some hope that this is an area that will be addressed in the near future.  While no one strategy will reduce childhood obesity on its own, this is a step in the right direction and has the possibility of being effective when combined with additional strategies to reduce childhood obesity.  While adult obesity rates might have stabilized, if childhood obesity rates continue to rise, we are likely to see another rise in adult obesity in the future.

If you are looking to lose weight or maintain a healthy body weight, my easy diet plan is a great way to manage your body weight goals with great tasting, low-glycemic choices.

Early 'Rapid' Weight Loss Might Support Better Weight Loss Success

While a definitive optimal rate of weight loss that provides the best weight loss success in the long term has never been officially established, most weight loss experts agree that a healthy rate of weight loss is anywhere from 0.5 to 2 pounds per week.  Needless to say, this is a pretty wide range and someone who loses 2 pounds per week is going to lose a lot faster than a person who loses 0.5 pounds per week.  But the question remains... are there benefits to losing weight at one pace compared to others?

To answer this question, researchers from the University of Florida examined the rate of weight loss in a group of middle-aged (about 60 years of age on average), obese (average BMI ~37) women who followed a weight loss plan for 6 months and received follow-up support for an additional year.  As part of the weight loss plan, the study volunteers were encouraged to reduce the amount of calories they consumed in order to lose about 1 pound per week. 

As expected, the rate of weight loss differed among the women in the study.  The study investigators grouped the weight loss volunteers into three groups based on their rate of weight loss during the first month of the study:  (1) FAST (lost at least 1.5 pounds per week), (2) MODERATE (0.5 - 1.5 pounds per week), and (3) SLOW (less than 0.5 pounds per week).  Differences in long term weight loss success were examined between groups.  The results of this analysis showed that:

• After 6 months, women in the fast group lost more weight (30 pounds) than women in the moderate (20 pounds) and slow (11 pounds) groups.
• Similar results were observed after 18 months when the study was completed with women in the fast group (24 pounds) losing more weight than women in the moderate (16 pounds) and slow groups (8 pounds), though it is clear that each group showed a small amount of weight regain.
• Women who lost weight at a moderate or fast pace were 3-5 times more likely to lose at least 10% of their initial body weight, a percentage that has been shown to have health benefits.

These are fascinating study results that suggest a more rapid weight loss, within the accepted healthy rate of loss, at the beginning of a weight loss program might support better long-term weight loss success.   Women in this study who lost at least 1.5 pounds per week lost more weight overall, were able to maintain their weight loss, and did not experience any greater weight regain than the other groups.  However, losing 1.5 pounds per week takes real committment to one's weight loss plan.  In order to lose 1.5 pounds per week, a person has to burn 750 more calories per day than they eat.  While 750 calories per days seems like a lot, if this is approached as a combination of diet (eat at least 375 calories less per day) and exercise (burn at least an additional 375 calories per day), achieving a 750 calorie deficit will be less daunting.

Following a regular diet and exercise routine, like my easy diet plan, can make it easier to target this kind of weight loss.  Dieters in my weight loss clinical trial lost 26-29 pounds on average in 16 weeks, which averages to just over 1.5 pounds per week.  Of course, individual results did vary with some volunteers losing more and some losing less.  To learn more visit us at www.drtabor.com. 

Obesity & Vitamin K Status

Vitamin K is one of the fat-soluble vitamins (along with vitamins A, D, and E) and has an essential role in the support of normal blood clotting.  While some research has suggested that the level of obesity might effect the blood levels of vitamin A and E, little research has apparently been done on vitamin K in relation to obesity.  A recently published study examined the impact of obesity on vitamin K status in men and women.

In this new nutrition study, researchers conducted two separate trials to determine if vitamin K is stored in body fat and to determine the relationship between body fat level and vitamin K status.  In the first trial, the study results showed that vitamin K was not only stored in body fat tissue, but was observed at higher levels in body fat than levels reported in other types of body tissues.  In the second trial, a couple of interesting associations between body fat level and vitamin K status were noted:

• In women, a higher body fat percentage was related to lower vitamin K levels in the blood.
• In both men and women, increased levels of body fat were associated with lower utilization of vitamin K.  

These study results suggest that obesity appears to be related to increased body stores of vitamin K, but lower utilization and blood levels of this important vitamin.  Overall, this study indicates that obesity might lead to poor vitamin K status.  Because vitamin K can be easily obtained in the diet from foods like cabbage, cauliflower, cereals, and spinach, vitamin K deficiency is rare.  However, treatment with antibiotics or weight loss drugs that block fat absorption can lead to poor vitamin K status.  For overweight individuals looking to lose weight, the combination of higher body fat levels and the use of weight loss drugs might have an important negative impact on vitamin K levels.  While additional studies will need to be done to clarify this relationship between obesity and vitamin K status, it might be a good idea to keep these results in mind when making dietary choices.  When attempting to lose weight, make sure to follow a well-balanced, healthy eating plan and possibly talk to a healthcare provider about supplementing your diet plan with good multivitamin/multimineral.

My easy diet plan is a delicious and simple way to either lose that extra weight or to maintain a healthy weight.  To learn more, visit us at www.drtabor.com. 

Are You Getting Enough Fruits & Vegetables?

Numerous studies have reported that consuming adequate amounts of fruits and vegetables helps to lower the risk for chronic health conditions and can be an important aspect of weight management.

Fruits and vegetables are nutrient-dense foods, which means that they contain a high level of various nutrients (fiber, vitamins, minerals, etc) while being low in calories.  In contrast, energy-dense foods are high in calories and low in nutrients.  Because of this, following a diet rich in energy-dense foods often leads to either consuming too many calories, consuming inadequate levels of needed nutrients, or both.  Therefore, it is important to eat plenty of fruits and vegetables in order to get all the nutrients we need without consuming too many calories.

But how much do we need?  According to Fruits & Veggies Matter, a website from the Centers for Disease Control & Prevention, the amount of fruits and vegetables that we each need depends on our age, sex, and level of physical activity. Adult women over 19 years of age that are moderately active (30 – 60 minutes of physical activity per day beyond everyday life activities) should include 1.5 – 2 cups of fruits and 2.5 cups of vegetables.  In contrast, moderately active adult men need to consume slightly more, 2 cups of fruits and 3 – 3.5 cups of vegetables.  The Dietary Guidelines for Americans recommends eating more vegetables than fruits as part of a healthy eating plan, partly because vegetables typically contain fewer calories than fruits.

While this might seem like a lot of fruits and vegetables, there are plenty of ways to get in your daily requirements.

• Redesign your plate… instead of focusing on meat and pasta; make half your plate a combination of fruits and vegetables.
• Make fruits and vegetables that require little to no preparation your main snacking option.  Apples, oranges, bananas, grapes, and baby carrots make delicious and nutritious mid-morning, mid-afternoon, or evening snacks.
• If you are having yogurt for breakfast, add sliced fruit or berries to make a refreshing way to start your day.
• Add fresh or frozen vegetables to any casserole or pasta dish.  Not only does this help you reach your daily requirement for fruits and vegetables, but it also reduces the calorie-content of the meal on a cup-for-cup basis.

While it can be easy to get enough fruits and vegetables in our daily diet, it probably will not happen without a conscious effort.  So the next time you go shopping for food, make a point of adding a variety of fruits and vegetables to your grocery list in place of less healthy, energy-dense options.

Eating enough fruits and vegetables is an important part of my easy diet plan.  Visit us at www.drtabor.com to learn more. 

Obesity in Teen Boys Linked to Lack of Sleep

While obesity is a complex health condition, research continues to show that one of the factors associated with increasing body weight is a lack of sleep.  A new research study explored this relationship between obesity and sleep duration in teens, a group that has been understudied in this regard.

For this new obesity study, investigators collected information from over 700 male and female teens (15 years of age on average) in regards to weekday sleeping habits, weekend sleeping habits, diet, physical activity, body weight, body mass index, and body fat level.  The study investigators reported:

• Less sleep overall was related to a higher body mass index in teen boys.
• The association between less sleep and higher body mass index was greater in middle school students compared to high school students.
• Teen girls showed a link between higher body mass index and lack of sleep on the weekends, but not weekdays.

These study results confirm earlier reports on the link between sleep and obesity risk; however, these new results highlight the importance of sleep for teens, particularly teen boys.  Teens can frequently be exposed to many kinds of stressors that might impact sleep levels. Pressure from friends, peers, teachers, and relatives to meet certain expectations are a part of most teens daily lives.   This pressure can impact the quality and duration of teens' sleep.  The link between a lack of sleep and obesity involves many factors, which have been discussed in one of my earlier blogs.  Getting enough sleep is one of many important health habits that we should all adopt.

In addition to getting enough sleep, developing good eating and exercise habits are important for maintaining a healthy body weight throughout life.  My easy diet plan is a simple and delicious way to manage one's body weight.

Obesity Associated with Low Testosterone Levels in Men

We are all very aware of the adverse effects excess body weight can have on our health.  In fact, obesity has been linked to numerous chronic health conditions.  New research reports that obesity also appears to be associated with hormonal changes in men.

In this new study, researchers examined the levels of testosterone in almost 1,900 men over 45 years of age.  The men were categorized as diabetic or non-diabetic and as lean, overweight, and obese.  The results of this analysis showed that:

• Testosterone levels were lower in diabetic men compared to non-diabetic men.
• Testosterone levels decreased with greater age and higher body mass index levels.
• 40% of obese non-diabetic men had subnormal testosterone levels compared to only 26% of lean men and 29% of overweight men.
• 50% of obese men with diabetes had subnormal testosterone levels.
• Low testosterone levels were also common (about 44%) in lean and overweight mean with diabetes.

These new research results confirm earlier findings that linked diabetes with low testosterone levels in men; however, this study also indicates that higher levels of body fat might be associated with decreasing levels of testosterone.  While this is not the first study to report this possible link between obesity and testosterone levels, it appears to be one of the largest, adding importance to the findings.  Testosterone is involved in many metabolic functions and is important for reproductive function, fitness, and overall health and well-being.  While testosterone will normally decline as men age, it now appears possible that excess weight gain might speed up the decline in testosterone.  This is yet another reason to maintain a healthy body weight throughout life.

Whether you are looking to lose weight or maintain a healthy body weight, my easy diet plan is a great way to manage your weight for life.

Protein Supplementation Might Improve Body Composition During Weight Loss

As we get older, many of us tend to put on a few extra pounds of fat, while losing some of our muscle mass.  This gradual change in body composition has been reported to be associated with a loss of physical function as we age.  Most any sensible weight loss plan is a great way to get rid of those extra pounds of fat, but might not necessarily prevent a loss in muscle mass. 

A new weight loss research study presented at the 2010 Experimental Biology meeting explored the potential benefit of adding a protein supplement to an energy-restricted diet for supporting healthy weight loss and improved levels of fat-free mass (muscle, bone, etc.).  In this study, obese women with an average age of about 64 years were asked to follow a 1,500-calorie per day diet and randomly assigned to receive either (1) 50 grams of protein per day or (2) 50 grams of carbohydrates (maltodextrin) per day.  Changes in body fat, fat-free mass, and weight loss were measured after 6 months.  The weight loss researchers reported:

• Protein supplementation provided a greater loss of body fat (about 19%) than carbohydrate supplementation (about 8%).
• While not statistically significant, weight loss was slightly greater for protein supplementation (about 11% of body weight on average) than for carbohydrate supplementation (about 5% of body weight on average)
• Fat-free mass was only modestly reduced in both the protein and carbohydrate groups.
• Thigh fat under the skin was substantially reduced by protein supplementation compared to carbohydrate supplementation.

These new weight loss study results suggest that supplementing a low-calorie diet with protein might support better body fat loss, while also providing weight loss benefits and modest preservation of fat-free tissues.  The study abstract did not mention any exercise component of the diet program, which might be one reason that fat-free mass still decreased slightly in this study.  Combining exercise with a healthy diet plan might better preserve or possibly even improve muscle mass compared to a diet plan without exercise.  However, it is possible that this study did contain an exercise program that simply wasn't mentioned in the study summary.  Nonetheless, these results suggest some possible benefits of supplementing a healthy diet plan with a little extra protein.

Dr. Tabor's Diet plan includes soy protein and milk protein shakes and bars, which are a great way to make sure you are getting enough high quality protein while managing your weight. 

Weight Loss Tip: Don't Serve Food From The Table

There are lots of weight loss tips floating around and many of them work if we actually follow them on a regular basis.  A new research study examined the effectiveness of one weight loss tip on caloric intake.

In this new healthy eating research study, researchers investigated whether the place from which food was served had an impact on how much food was consumed.  For the study, food was served to 78 study volunteers either (1) from the kitchen counter/stove or (2) from serving dishes placed on the dinner table.  The number of calories consumed under each serving condition was measured.  The results showed that:

• Serving food from the kitchen instead of the dinner table resulted in a 23-35% decrease in food consumption.
• The decrease in food consumption that resulted from keeping the serving dishes of the dinner table was greater in men than women.

This is a great example of Mindless Eating®.  If the food is placed on the table in a serving dish and we are allowed to eat what we want, we typically eat more than we realize.  This is because it is much easier to take a second or even third helping if the food remains on the table in front of us.  If we have to leave the table to get an additional helping of food from the kitchen, we are less apt to have a second helping.  The study researchers suggest that this same strategy can be used for foods of all types... simply keep healthy foods, fruits and vegetables in particular, in plain sight and easy reach and hide unhealthy foods from site.

Keep simple ideas like this in mind when trying to develop healthy eating habits.  Following a good diet plan is another way to start developing good eating habits.  My diet plan is an easy and delicious way to help with your weight management goals.