Dietary Intervention Messages: Restrict Fat vs. Promote Fruits & Vegetables

There are many approaches that nutritionists, registered dietitians, or other healthcare professionals use to get healthy eating messages across to the public or those in their care.  In some instances, these messages can be non-restrictive where healthy foods are promoted.  In other cases, the messages are restrictive where unhealthy foods are discouraged.  Differences in the effectiveness of these various strategies are understudied.

Researchers from Laval University in Quebec, Canada compared the effectiveness of two such strategies.  For their study, the investigators assigned 68 overweight or obese postmenopausal women to one of two dietary interventions: (1) a restrictive approach using messages to limit high-fat foods [LOFAT group] or (2) a promotional approach where messages encouraged addition of fruits and vegetables to the diet [HIFV group].  Both groups received 3 group sessions and 10 individual counseling sessions with a registered dietitian.  Changes in dietary intake, eating behaviors, and body size were determined at the beginning of the study, after 6 months when the intervention was completed, and after 12 and 18 months. The study investigators reported:

In the LOFAT group:

• Dietary intake of fat and overall energy was reduced at the end of the study period compared to the initial values.
• Energy and fat consumption remained lower than baseline as far out as 12 months after the study ended.
• Dietary restraint increased by the end of the study intervention period and remained high after 12 months of follow-up.
• Body weight was reduced by about 8 lbs after the first 6 months.

In the HIFV group:

• Consumption of fruits and vegetables increased by the end of the 6-month study intervention period.
• During the 12-month follow-up period, fruit and vegetable consumption returned to levels observed at the beginning of the study.
• No substantial changes in dietary restraint were observed in the HIFV group.
• Body weight decreased by about 4 lbs after the 6-month study period.

This is an interesting study comparing two approaches to healthy eating and weight loss.  Based on the results outlined above, it appears that the negative message strategy (messages to limit high fat foods) was more effective than the positive message strategy (encouraging fruits and vegetables).  The results suggest that while messages to increase consumption of fruits and vegetables are effective as long as they are delivered, people find it difficult to maintain high fruit and vegetable intake when the encouragement is withdrawn.  While both approaches resulted in similar weight loss success, the messages to restrict high fat food intake was apparently easier to follow.  Based on the study summary, it seems uncertain to me whether the inability of study volunteers to stick with their fruit and vegetable consumption was due to a failure of the positive message approach or the foods that were being encouraged.  Although the results of this study suggest that telling people what foods to avoid was more effective than telling people what foods to include, it is probably still important to educate consumers about healthy foods that can replace the less healthy high fat foods.

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Does Diet Quality Impact Weight Change?

Diet quality is clearly important for human health.  Consuming a high quality diet provides us with the necessary amounts of macronutrients (protein, fats, carbohydrates) and micronutrients (vitamins, minerals) needed to sustain life and support normal health.  However, the relationship between diet quality and body weight is a little less clear.

A new nutrition study published online ahead of print in the Journal of Nutrition used data collected from the Framingham Offspring/Spouse Study to examine the impact of diet quality on body weight.  For this study, researchers determined the diet quality of more than 1,500 men and women over 30 years of age with a body mass index of at least 18.5.  In addition to diet quality, other possible predictors of weight change (age, exercise, smoking, etc) were examined.  The researchers reported:

• Among women, former smokers with poor diet quality gained more weight than former smokers with a good diet quality.
• Women who quit smoking during the study follow-up period gained the most weight.
• Among men, former smoking status was associated with greater weight gain.
• Older age was linked to lower amounts of weight gained in both men and women.
• Among women, increased levels of physical activity were also linked to lower amounts of weight gain. 

Based on these results, the researchers concluded that while diet quality is important, age, physical activity, weight fluctuation, and smoking status were stronger predictors of weight gain in this study population.  Overall, these are interesting study results that suggest men and women might have slightly different risk factors for weight gain.  Therefore, when developing personalized diet programs to either prevent weight gain or support healthy weight loss, it will likely be important to take gender and lifestyle into consideration.  This might be particularly true for smokers.  Since these results indicated that former smokers gained the most weight, more frequent interaction with former smokers starting a weight management program might be needed to provide a greater chance for overall success.  While diet quality did not effect weight gain as much as smoking status or some other factors, diet quality did interact with some of these other factors (especially smoking), making it an important component of on overall healthy weight management program.

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Reduce Oxidative Stress - Add More Omega-3 Fatty Acids To Your Diet

Research continues to suggest that many chronic health conditions that are so prevalent today might be due to inflammation and oxidative stress.  While our bodies naturally produce a number of chemicals that are involved in oxidative processes that are important for normal functioning, over production of these free radicals can lead to oxidative stress.  Over production of these free radicals can be due to many environmental exposures such as smoking, excess sunlight, and pollution and can result in negative health effects.

Many foods have been shown to be rich in natural chemicals with antioxidant properties that might help protect against over production of free radicals and oxidative stress.  Omega-3 fatty acids, particularly EPA and DHA, have been previously reported to have antioxidant properties and new research confirms the potential benefits of these omega-3 fatty acids.  In this new research study, investigators gave two groups of volunteers with chronic health issues one of three treatments for 6 weeks: (1) 4 grams of EPA per day, (2) 4 grams of DHA per day, or (3) olive oil (control group).  Changes in blood levels of F2-isoprostane, a marker of oxidative stress, were measured.  Compared to the olive oil control groups, the results showed that:

• EPA reduced F2-isoprostane by 24% in the first group of volunteers and 19% in the second group.
• DHA reduced F2-isoprostane by 14% in the first group and 23% in the second group of volunteers.

This new study indicates that both of these omega-3 fatty acids might help reduce the oxidative stress to which our bodies can be subjected.  While some omega-3 fatty acids can come from plant sources, EPA and DHA are found in the highest amounts in oily fish like salmon, herring and mackerel.  The amount of these omega-3 fatty acids in these kind of fish is one of the reasons for the recommendation by public health groups to consume fish at least twice per week as part of a healthy, well-balanced diet plan.

Maintaining a healthy body weight is another way to help reduce oxidative stress, since excess body fat can produce inflammatory and pro-oxidant chemicals.  My diet plan is an easy and delicious way to reach and maintain the body weight that is right for you.  Visit us as www.drtabor.com to learn more!

Soda Tax Reduces Consumption of Regular Sodas

Many public officials and policy makers in the United States have been pushing for a tax on foods considered to be unhealthy. While much of America is opposed to such a tax, research exploring the effectiveness of such a strategy continues to give the concept traction.

A new study from Harvard's Brigham and Women's Hospital reports that imposing a tax on regular sodas reduced consumption of regular sodas in the hospital.  For this study, researchers measured soda purchases at their normal price before the study started.  They then imposed three primary interventions: a 35% tax on regular sodas, an educational program about the benefits of drinking zero-calorie alternatives, and a combination of the 35% tax with the educational program.  The results of the study showed that:

• Regular soft drink sales dropped by 26% during the price increase phase of the study.
• The education program by itself had no effect on sales.
• Combining the 35% tax with the education program reduced sales of regular sodas by an additional 18%.

While many of us clearly do not want to hear these kind of results, it appears that taxing unhealthy foods might be an effective way to help us change our dietary habits.  An earlier study conducted in two Dutch cities reported that consumers preferred strategies that encouraged healthy eating, reduced the price of healthy foods, and educated the public with appropriate marketing messages.  Despite this preference, other studies have reported that decreasing prices of healthy foods did NOT alter the nutritional value of consumers' dietary intake. 

While research studies are suggesting that taxing unhealthy foods might be effective, a recent Harris Poll clearly shows that the majority of Americans are opposed to such a tax.  According to this poll, 56% of the population are opposed to such a tax, 31% are supportive, and 13% are not sure.  If a tax on unhealthy foods becomes reality, it is likely that additional changes will still be necessary.  Attacking the obesity problem has to be done on multiple fronts, so such things as improving public health messages and reducing serving sizes at restaurants should still be part of solution.

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Anti-Obesity Potential of Resveratrol

Resveratrol is an antioxidant phytochemical found in the skins of red grapes, red wine, and purple grape juice as well as other food sources.  Research on the potential health benefits of resveratrol has been in full swing since it was suggested that red wine might be responsible for the "French Paradox", the concept that heart health remained high in France despite the prevalence of smoking and diets rich in saturated fats.  The research to date has suggested that resveratrol might have heart health benefits, cancer-fighting properties, and weight loss benefits; however, some of the mechanisms responsible for the possible health benefits of resveratrol remain uncertain.

New obesity research published in the American Journal of Clinical Nutrition examined the effect of resveratrol on human fat cell function.  Fat cells were used to study cell growth, cell differentiation, fat production, glucose uptake, and production of fat cell chemicals.  Treatment of human fat cells with resveratrol resulted in the inhibition of fat cell growth and differentiation, increased glucose uptake, a reduction in fat production, and a decease in the production of chemicals associated with inflammation.  Additionally, many of these changes were dependent on activation of Sirtuin1, a gene that reportedly has anti-obesity and anti-aging benefits.

Overall, this cell culture study suggests that resveratrol modifies the growth, development, and function of human fat cells.  Furthermore, these changes are such that the effects of resveratrol might reduce the risk of obesity and obesity-related health conditions.  While it appears that resveratrol and resveratrol-rich foods might have health and weight management benefits, research with human subjects needs to be done to determine if the benefits observed in cell culture and animals studies translates to human benefits.  Nonetheless, resveratrol-rich foods like red grapes and peanuts can be a healthy part of well balanced diet.

Fruits and vegetables rich in antioxidant phytochemicals are a vital part of a healthy diet plan.  My easy diet plan is a great way to control your calorie intake while enjoying delicious protein rich, low-glycemic foods. 

Learn to Estimate Correct Portion Sizes

Consuming the appropriate portion size of the foods we eat is a vital part of eating healthy.  However, it has become one of the things with which we have the greatest amount of difficulty.  Part of this is likely due to the way portion sizes have changed over the years.  A hamburger 20 years ago was much smaller than a typical fast food hamburger we consume now.  This change in portion sizes over time has distorted our concept of correct portion sizes.

A new nutrition study used computerized tool to determine how accurately adolescents estimate portion sizes.  For this study, adolescents between the ages 11-17 years were asked to estimate portion sizes in two ways.  In a short-term recall test, the children served themselves their usual amounts of 10 foods and later in the day were asked to estimate the amount they ate.  In a real-time perception test, the children were asked to estimate pre-weighed portions.  On average, the children in the study underestimated their self-served portions by 8% with substantial underestimations for breakfast cereals and french fries among others.  The results of the real-time perception test were even worse with children underestimating portion sizes by 15% on average.  Substantial underestimations in this test were found in 14 of the 20 portions.

These results make it pretty clear that not only us adults underestimate portion sizes.  By underestimating portion sizes, we put ourselves into situations where we are eating more that we realize.  The size of food items presented to us at stores and restaurants is typically much more than a single serving.  For example, the 12 oz. steak we might be intent on grilling over the weekend is not one serving; it is actually 4 servings of meat.  By assuming that one 12 oz. steak is one serving size, we find ourselves eating a lot more than planned throughout the course of a day.  Learning how to estimate correct portion sizes is an important part of designing a healthy eating plan.  In addition to actually weighing or measuring your food as you prepare it, you can visualize appropriate portion sizes:  For example:

• 3 oz. of meat (beef, poultry, and fish) equals a deck of cards
• 1/2 cup of cooked pasta is about the size of a golf ball
• 1 bagel should be about the size of a hockey puck
• 1/2 cup of cooked vegetables is about the size of half a baseball
• 1 teaspoon of butter is about the same size as the tip of your thumb
• 1 cup of cereal is about the size of a baseball
• 1 cup of fruit equals a tennis ball

If you want to test your knowledge, take the Portion Distortion Quiz!

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Make Healthy Eating a Lifetime Habit!

Many of us have gone through the weight cycling process... go on a diet to lose the unwanted weight, gain the unwanted pounds back, then go on another diet.  Unfortunately, over time this seems to lead to additional weight gain since we often seem to regain more than we originally lost.  Additionally, it has been suggested that weight cycling might have negative health effects.  A better approach, of course, is to follow a healthy diet plan to reach a healthy body weight and then maintain that new healthy weight for life.  But how successful are we at doing this?

A research review paper examined the scientific literature on long-term weight loss studies to determine the answer to just that question.  This new study examined long-term changes in the daily intake of fat, fruit, vegetables, and fiber in multiple clinical trials that included over 62,000 study volunteers. According to the study investigators:

• Study volunteers overall were able to maintain a reduction in dietary fat consumption and an increase in fiber and fruit and vegetable consumption for 1 year.
• Each following year showed a reduction in the ability to maintain a healthy diet as dietary choices slowly reverted back to the unhealthy choices made at the beginning of each study.
• Only one study reported successful maintenance of healthy eating habits beyond one year.

It is clear from this study that the majority of us find if difficult to develop and maintain healthy eating habits permanently.  While healthy eating habits need to be a life-long choice, it is a choice many of us find very difficult.  There are many reasons for this including the cost of healthy food choices, the bombardment of advertisements for unhealthy, energy-dense foods, and the comparatively poorer availability of healthy options.  Our inability to develop life-long healthy eating patterns is due to a combination of the choices we ourselves make and the food environment to which we are exposed.  Changes to both of these will be needed if we ever hope to develop better eating habits as a population and reduce the incidence of obesity.

Foods high in protein with a low glycemic index can be healthier options than many energy-dense foods that typically provide little nutritional value.  My protein bars and shakes are a delicious, low glycemic part of my easy diet plan, making them a great way to lose weight without punishing yourself with hunger.

Emotional Eating Impacts Food Choices

When we think about emotional eating many of us picture ourselves splurging on chocolate, ice cream, or other foods and snacks that have little nutritional value.  A recent study published in the current issue of Appetite examines the relationship of emotional eating and depressive symptoms with consumption of energy-dense foods and fruits/vegetables.

For this new nutrition study, 1,679 men and 2,035 women were asked to complete questionnaires to assess eating habits and depressive symptoms.  Relationships between depressive symptoms, emotional eating, and consumption of sweet and non-sweet energy-dense foods and fruits and vegetables were determined.  Depressive symptoms were closely linked to emotional eating and both depressive symptoms and emotional eating were linked to higher body mass index.  The study investigators also reported that:

• In both men and women emotional eating was linked to consumption of sweet, energy-dense foods.
• In men, emotional eating was also linked to higher consumption of non-sweet, energy-dense foods.
• Consumption of fruits and vegetables was substantially lower in individuals with symptoms of depression.

These results are not completely surprising as the concept of emotional eating has been around for quite some time now.  Nonetheless, these findings confirm that our emotional state can cause us to make unhealthy food choices, such as over-consumption of energy-dense foods with little nutritional value and inadequate intake of fruits and vegetables.  This can lead to increased body weight and likely impacts the high incidence of obesity. Programs designed to reduce emotional eating or to recognize emotional eating can lead to healthier food choices and subsequently healthier lifestyles.  Getting rid of unhealthy foods from the pantry and replacing them with healthier options can be one way to start.  This way, when we find ourselves eating as an emotional outlet, at least our food choices on hand will be healthier.

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Dietary Guidelines for Americans 2010

Dietary guidelines for American are reviewed and revised at 5 year intervals through a collaboration between the US Department of Agriculture and the US Department of Health and Human Services.  While the finalized 2010 Dietary Guidelines for Americans are not yet published, the 2010 Dietary Guidelines Advisory Committee Report, which outlines the Committee's recommendations, has been made publicly available.  Some of the points addressed and recommendations are very briefly outlined below.

The Committee Report indicates that on average Americans consume too few vegetables, fruits, high-fiber whole grains, low-fat milk products and seafood, while consuming to much added sugars, sodium, solid fats, and refined grains.  To combat this current situation, the Committee Report recommends a total diet that is energy-balanced and nutrient-dense while being flexible enough to accommodate a wide range of tastes and food preferences.  To accomplish this, the 2010 Dietary Guidelines Committee outlined several steps we can all take:

• Reduce overall calorie intake.
• Meet the 2008 Physical Activity Guidelines for Americans
• Shift food consumption patters to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, nuts, and whole grains.  As part of this shift, the Committee recommends increasing seafood and low-fat milk product consumption and eating only moderate amounts of lean meats, poultry and eggs.
• Dramatically reduce the amount of added sugars and solid fats we consume and also lower intake of sodium and refined grains.

The 2010 Dietary Guidelines Committee further indicated that more than individual efforts will be needed to achieve the necessary changes.  Rather, the Committee believes that a coordinated plan involving all sectors of society is needed to successfully change the overall food environment.  Some of the changes suggested by the Committee include:

• Improve nutritional literacy and cooking skills
• Enhance school health, nutrition, and physical education programs
• Develop financial incentives to purchase healthier foods
• Improve the availability of fresh produce
• Increase the availability of seafood to all segments of the population
• Encourage the food industry to offer health-promoting foods

It is good to see that the 2010 Dietary Guidelines for Americans is close to completion.   While the entire Committee Report is quite long, the Executive Summary provides an excellent overveiw of the Committee's recommendations including recommended changes in the dietary intake of sodium (down to 1,500 mg/day from the current 2,300 mg/day), saturated fat (less than 7% of total calories), and seafood (consume at least 2 servings per week that provide an averge of 250 mg/day of omega-3 fatty acids) among others.  It is likely that many of the recommendations suggested by the Committee will be difficult to meet both by individual Americans and the food industry; however, if these goals can be met, these recommendations have the ability to reduce future obesity incidence and lead to healthier lives for Americans.

My easy diet plan is an excellent and delicious way to start managing your weight, whether you are a looking to lose a few pounds or maintain a healthy weight.

Vigorous Exercise Reduces Cellular Aging

Telomeres are complexes composed of protein and DNA that cap the ends of the chromosomes in our body's cells.  Because telomeres shorten as we age, they have become a cellular marker of biological age.  Additionally, short telomere length has been linked to a number of chronic diseases and possibly early death.   Interestingly, telomere length appears to be modified by a variety of factors including diet, body size and stress.  A number of studies have reported that greater amounts of perceived stress are associated with shorter telomere length.  However, few studies have evaluated the ability of stress-reducing interventions to protect telomeres.

In a new anti-aging research study (full paper is free to read), investigators examined the effect of exercise on stress and telomere length.  Previous research has suggested that stress has a negative impact on human health and that this might be due to a link between chronic stress and telemore length. Other studies have shown a positive link between exercise and longer telomere length.  This new study was conducted to more clearly define the possible relationships between stress, exercise, and telomere length. 

For this new anti-aging study, investigators divided 63 postmenopausal with different stress levels into either Sedentary or Active groups based on their level of physical activity.  The women classified as Active met the CDC-recommended amount of daily activity.  The odds of the study subjects having long or short telomeres were calculated based on their amount of exercise and their perceived stress level.  The study investigators reported that:

• Volunteers with high perceived stress levels were less active and had shorter telomeres.
• Among non-exercisers, each increase in perceived stress increased the odds of having shorter telomeres by 15 times.
• Among volunteers who exercised, telomere length was not affected by stress levels.
• Analysis of different levels of physical activity indicated that the benefits of exercise on telomere length were achieved by at least 15 minutes of vigorous activity per day.

These are fascinating research results, which suggest an anti-aging benefit of short periods of vigorous physical activity.  This study suggests that (1) high levels of chronic stress are linked to shorter telomeres and therefore a shorter cellular lifespan and (2) short periods of physical activity can protect our telomeres from stress-related shortening.  It is thought that exercise might protect telomeres by increasing the enzyme needed to prevent or slow telomere breakdown, though this theory requires additional testing.  While exercise appears to have an anti-aging benefit, stressed individuals are reportedly less likely to exercise.  This makes it imperative to develop physical activity programs targeted towards highly stressed individuals, individuals who might possibly derive some of the greatest benefits from exercise.

Exercise is an important aspect of any healthy weight management plan,  My easy diet plan recommends 30-45 minutes of walking or other physical activity you enjoy 6 days per week.  Visit us at www.drtabor.com to learn more.

Beneficial Bacteria Might Support Healthy Weight Loss

Probiotics, or healthy bacteria, have been reported to have a number of health benefits including supporting normal immune health and normal digestive health.  While the potential weight management benefits of incorporating probiotics into one's regular diet are not well studied, previous research has shown that gut bacteria differ between healthy weight individuals and overweight individuals. 

A new randomized, double-blind, clinical weight loss study examined the impact of a probiotic bacteria on weight loss and body fat in 87 adults with a body mass index (BMI) between 24-31.  For this study, volunteers were given either fermented milk containing the probiotic LG2055 or fermented milk without the probiotic bacteria for 12 weeks.  Changes in body size and body fat measurements were analyzed.  The results of this study showed that no changes were observed in the control group, those receiving just the fermented group.  In contrast, study volunteers receiving the fermented milk with the beneficial bacteria experienced (on average) a:

• 4.6% reduction in visceral abdominal fat
• 3.3% reduction in subcutaneous abdominal fat
• 1.4% decrease in body weight
• 1.5% decrease in BMI
• 1.8% decrease in waist size and 
• 1.5% decrease in hip size

While the study summary does not indicate whether the study volunteers were on any kind of diet plan in addition to their consumption of the probiotics, the reductions in body size and body fat levels, especially belly fat, in the group receiving the probiotics suggest that this particular strain of beneficial bacteria (Lactobacillus gasseri SBT2055) might help support healthy weight loss.   Probiotics are probably best known for supporting normal digestive health; however, emerging research like this current study is starting to highlight the potential weight loss benefits of some probiotic strains.  Making products that contain probiotics part of your overall healthy diet might make a good weight management strategy that can provide additional health benefits beyond weight loss.  However, it will be important to choose probiotics that have been shown to be effective.  There are many strains of probiotic bacteria and more research will be needed to determine which ones offer the best overall health and weight loss benefits. 

My easy diet plan is a great way to both lose those unwanted pounds and keep them off without sacrificing great taste.  Visit us at www.drtabor.com to learn more! 

Promote Healthy Eating Habits At Your Workplace

When we think about developing healthy eating habits and losing weight, we often think about doing this at home on our own.  However, there is an increasing movement to get obesity awareness and healthy eating educational messages out into public places more frequently.  This is probably seen at the greatest extent in our school systems where replacement of junk foods with healthier options in vending machines and cafeterias has been shown to successfully slow the obesity rate.  However, the success of such public messages to places frequented by adults is uncertain.  Two new studies published this month tested the effect of such messages on eating habits.

In one study, nutrition researchers changed the food environment of a worksite cafeteria in an attempt to improve the employees' dietary intake.  Employees who participated in this study were assigned to one of two situations:

1. a change in food environment that consisted of the addition of 10 new low-energy-dense (i.e. high nutrient) foods and handing out of nutrition labels of all foods available at lunch or
2. the same food environment change plus education about low-energy-dense foods in 4 group sessions, and pricing incentives to purchase low-energy-dense foods.

Lunch choices were monitored daily for 6 months, 3 months before the intervention and 3 months after the introduction of the dietary change.  This change in workplace food environment and education about healthy eating habits resulted in a decrease in fat consumption and an increase in carbohydrate consumption.  Similar improvements in eating habits were seen in both study groups.

A second study examined the impact of a healthy eating education program in two beauty salons.  This pilot study tested the effectiveness of a 6-week health intervention to improve fruit and vegetable consumption, water consumption, and physical activity in African-American women.  This health intervention consisted of motivational sessions between the cosmetologists and their clients, educational information packets, and a starter kit of samples.  Responses to questionnaires provided to the beauty salon clients showed that fruit and vegetable consumption was substantially increased in clients that received the 6-week health intervention compared to clients that did not receive the samples and educational materials.

The positive results of these two studies suggest that workplace changes designed to provide healthier food options and/or education about healthy eating habits can improve our dietary habits.  While much of this type of research has focused on childhood obesity, these studies clearly point out that similar types of interventions can improve the eating habits of adults as well.  Continued development and use of employee wellness programs and changes in workplace break room food options have the ability to positively impact eating habits and obesity risk.

The personal development of healthy snacking habits can be a great place to start making better eating decisions.  My Crispy Lace nibbles make a great option with 7 grams of protein and 2 grams of fiber per serving.  Visit us to learn more about our delicious foods!

Chili Pepper Compound Alters Genes In Fat Tissue

Capsaicin is probably the best known compound found in hot chili peppers.  It is responsible for the burning or hot sensation we feel when we eat these or similarly hot peppers.  Research has suggested for quite some time now that capsaicin might support healthy weight loss.  The primary reason for capsaicin's potential to help with weight loss is its ability to induce thermogenesis (heat formation in the body), which in turn could increase the number of calories burned.  Additional research has suggested that capsaicin might also induce a feeling of fullness, which could lead to smaller caloric intake.  Despite these early, positive findings for capsaicin's use as a weight management tool, the biological mechanisms by which it might support healthy weight loss remain unclear.

New research published in the June issue of the Journal of Proteome Research suggests that capsaicin's possible weight loss benefits might be mediated through changes in the gene expression profile of fat tissues.  For this study, rats were fed either (1) a normal diet with no capsaicin, (2) a high fat diet with no capsaicin, or (3) a high fat diet with capsaicin at a dose of 10 mg per kg of body weight.  Changes in body weight and changes in proteins produced by fat tissue were examined between treatments.

Results of this new study showed that rats fed a high fat diet that included capsaicin lost 8% of their body weight in comparison to rats fed a high fat diet and not getting any capsaicin.  Furthermore, inclusion of dietary capsaicin resulted in changes in 20 proteins, 10 of which dramatically increased and 10 of which dramatically decreased.  Most of these proteins were known to be involved in lipid metabolism and antioxidant status.  You can read more about this study and the metabolic differences between what adipose tissue and the more active brown adipose tissue in an accompanying editorial.

The results of this new study are very intriguing and provide additional support for the potential anti-obesity role of capsaicin as well as related compounds.  While research with human subjects is still fairly limited, early results suggest that capsaicin and/or capsinoids might increase thermogenesis, decrease appetite, support abdominal fat loss, and increase fat breakdown.  Should research continue to show weight loss benefits of capsaicin as well as its safety, this compound might become a useful part of a healthy weight management plan.

My easy diet plan is a great way to lose weight or keep the weight you lost from coming back.  My delicious bars, shakes, and chips are a great choice for controlling your calorie intake without feeling deprived.  Visit us to learn more!

Does Eating Frequently Improve Overall Health?

Many diets suggest that we all should eat small, frequent meals instead of eating at only the three 'big' meals, breakfast, lunch, and dinner.  These meals are typically 3-4 hours apart throughout the day and might be as many as 5-6 total meals.  In general, the theory behind eating frequent small meals compared to just three meals is that it will boost our metabolism, which in turn will burn more calories and therefore assist in our weight loss efforts.  While this approach is well-accepted by many, the science behind the theory remains open for debate.

New research published online in the British Journal of Nutrition investigated associations between eating frequencies and body mass index, waist size, diet composition, and other lifestyle factors.  For this study, nutrition researchers collected information from 1,355 men and 1,654 women between 47-68 years of age and analyzed it for potential relationships to eating frequencies.  The investigators reported that:

• A high eating frequency was associated with a greater percent of energy intake from carbohydrates and greater fiber intake.
• Dietary intake of fat, protein, and alcohol decreased with a higher eating frequency.
• A lower eating frequency was associated with less healthy lifestyle habits including smoking, higher alcohol consumption, and lower levels of physical activity.
• In men, but not women, consuming 3 or fewer meals per day was associated with a greater risk for central and overall obesity.

These are interesting study results that will keep the debate over eating frequency going full force.  This new study suggests that eating more than three meals per day is associated with a healthier lifestyle and reduced obesity risk in men.  However, it is important to remember that this is a study of associations and as such does not prove cause and effect.  While this study supports the idea of eating frequently as part of a healthy lifestyle, many other studies have reported that eating frequently does not boost metabolism and does not promote weight loss.   Clearly, well-designed human clinical trials will be needed to settle this debate.  In the meantime if you are going to eat 5-6 meals per day, it is important to remember to consume appropriate portions of healthy choices.  Eating at a high frequency provides more opportunities to over eat or make poor choices, so be sure to monitor your choices if you decide to adopt high frequency eating habits.

Meal planning, whether it is at a high or low frequency, can be difficult.  My easy diet plan turns planning your daily food intake into a simple task.  Visit us to learn more!

Television Food Ads Promote Poor Nutrition

The headline above clearly seems obvious, doesn't it?  If you are like me and many other individuals, when you first read the blog title images of kid snacks and cereals typically advertised during Saturday morning cartoons floated through your head.  However, the extent to which television ads promote poor nutrition is apparently much greater than many realize.

New research published in the June 2010 issue of the Journal of the American Dietetic Association provides some pretty scary numbers.  The purpose of this study was to compare the nutritional profile of foods advertised on television at the serving size shown to current nutritional guidelines and recommended daily servings.  To make this comparison, the study investigators observed food advertisements for a total of 96 hours, 84 hours of prime time television and 12 hours of Saturday morning television.  The study comparisons revealed that consuming a diet based on these food advertisements would over-supply a number of food groups and nutrients and under-supply several others. 

In terms of daily servings of food groups, a diet based on the advertised foods would provide more than 2,500% (25 times) of the daily servings of sugar and more than 2,000% of the daily servings of fat.  In contrast, to these enormous values of sugar and fat, a diet based on these advertisements would only provide low levels of vegetables (40% of the recommended daily servings), dairy (32%) and fruits (27%).   Similar disturbing trends were observed for specific nutrients:

• Nutrients Over-Supplied:  Protein, Total Fat, Saturated Fat, Cholesterol, and Sodium
•  Nutrients Under-Supplied:  Carbohydrates, Fiber, Vitamins A, E, & D, and numerous minerals including iron and calcium

While I doubt that this news actually surprises many people, the extent to which advertised food differs from accepted nutritional guidelines is probably much greater that most people realized.  Sadly, despite our current obesity epidemic, many of the foods advertised on television consist of food groups that have been suggested to increase obesity risk and lower overall health.  One of my blog posts last week discussed the increased obesity risk from television watching in regards to increased sedentary time and decrease physical activity.  This new report emphasizes the large impact television can have on obesity risk.  Not only does television watching reduce physical activity, but it also appears to promote imbalanced, unhealthy eating behaviors.  Increased obesity awareness and knowledge of healthy eating behaviors are more important than ever in light of these current findings.

Finding a healthy weight loss plan doesn't have to be difficult.  My easy diet plan is a great way to lose weight or maintain a healthy weight loss with convenient, delicious foods.  Visit us to learn more!

Get Active & Stay Active!

In several of my previous blogs, I've talked about the importance of being physically active.  The new 2008 Physical Activity Guidelines for Americans also stresses the importance of physical activity and goes so far as to indicate that additional exercise beyond the minimum recommendations can provide additional health benefits. 

However, it is unclear how many people actually meet these guidelines.  A new study in the journal Preventive Medicine used data from a 2007 behavioral questionnaire to determine how many people actually exercise more than  300 minutes per week of moderate-intensity exercise or more than 150 minutes per week of vigorous-intensity exercise, the amounts suggested by the Guidelines for additional health benefits.  According to this study, in the year 2007:

• Only 43.5% of adults met the new 2008 Guidelines recommendations for being highly active
• 48% of men and 39% of women were considered highly active
• More non-Hispanic whites were considered highly active (46%) than Hispanics (38%) and African Americans (38%).

Overall, this data analysis shows that less than half the population surveyed met the "highly active" recommendations of the new 2008 Guidelines, meaning less than half of the surveyed population exercised for more than 300 minutes/week (~45 minutes/day) of moderate-intensity exercise or 150 minutes/week (~20 minutes/day) of vigorous-intensity exercise.  These results suggest that we need to continue getting the word out about the importance of adequate levels of physical activity for health benefits.  However, it would be interesting to conduct a similar survey now, a couple of years after the establishment of the new 2008 Guidelines to determine if the establishment of these recommendations have had a positive impact on physical activity levels.

It is pretty common for most of us to go through periods of time where it is difficult to get or stay motivated in regards to exercise.  It happens without us ever really knowing it… things get hectic at work, the kids have homework that needs to be completed, activities outside of school and work require our time, etc.  All of these things can make it difficult to get in the daily exercise our bodies crave.  Below are just a few ideas for getting moving and staying motivated… 

• Work out with a friend – this can make your exercise more enjoyable and makes everyone more accountable.
• Schedule a workout session and set it as a priority – for many of us, if it’s on the calendar we’ll make sure it gets done!
• Keep an exercise log - this will help you see how much you have improved over time and motivate you to do more.
• Set specific goals – once you’ve accomplished your initial goals, continue to set new goals.
• Make sure you enjoy the activity – doing something you enjoy will make it easier to continue long term.
• Try different workouts or activities – Variety keeps you from being bored and helps reduce the chance of a weight loss plateau.
• Set up a reward system – for example, if you meet an exercise goal plan a relaxing day at the pool, beach or spa.
• Join an intramural team – camaraderie and competition can help make exercise fun!

Each of these ideas can help you get started and stay motivated.  With the right support system (family and friends) in place you’ll be moving and losing weight, while having fun at the same time!

What keeps you motivated to exercise?

Turn Off The Television To Help Reduce Obesity Risk

The incidence of childhood obesity continues to increase around the world.  There are many factors associated with obesity, whether it is childhood or adult obesity.  Two related factors that are most commonly linked with the incidence of being overweight or obese are the lack of physical activity and the high rate of sedentary behaviors, particularly television watching.  Research reports have suggested that television watching is associated with higher body mass index scores and poorer overall health.  Because of this, the American Academy of Pediatrics recommends that television time for children be limited to no more than 1-2 hours of quality programming per day.  Some research even suggests that children's total screen time (television, computer use, and video games) should be limited to less than one hour per day in order to reduce the incidence of being overweight.

It is often suggested that parents need to set a good example for their children by adopting healthier habits in regards to physical and sedentary behaviors; however, the actual impact of parental behaviors on subsequent child behaviors remain unclear.  A new research study (free to read online or download) from the UK suggests that our television viewing habits as parents is strongly linked to our children's television viewing habits. For this study, the researchers examined physical activity measurements, overall sedentary time, and self-reported television viewing time from over 400 parent-child pairs.   The investigators reported that:

• For both 10-11 year old boys and girls, sedentary time was positively linked to parental sedentary time such that as parental inactivity increased, so did their child's inactivity.
• The risk of girls watching more than 4 hours per day of television was nearly 4 times greater when their parents watched 2-4 hours of television.
• When parents of boys reported watching 2-4 hours of television per day, their sons were more than 10 times more likely to watch more than 4 hours of television per day.
• Unexpectedly, parental physical activity levels were not linked to the physical activity of the children, suggesting that children at this age might not readily follow parental physical activity examples.

This is interesting research that sheds more light on parent and child relationships regarding physical activity and sedentary behavior.  The biggest news from this study is that children with parents who watch more than 2 hours of television per day are more apt to watch an unhealthy amount of television themselves.  Since television watching and other sedentary behaviors have been linked to poor health and increased body weight, it is important for parents to monitor their own level of television viewing in order to help reduce childhood inactivity.  It is also important for parents to develop strategies to reduce child sedentary behaviors and encourage physical activity.

Physical activity is an important part of any healthy weight management plan.  My easy diet plan recommends 30-45 minutes of walking or other physical activity you enjoy per day for 6 days per week.  Visit us to learn more!

Eat A Good Breakfast To Reduce Body Size

We've all probably heard that eating breakfast is an important part of a healthy weight management plan.  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.  Despite the importance of a good breakfast, many of us choose to either eat a small, quick breakfast on the way out the door each morning or to skip breakfast entirely.

New research out of Australia, continues to show the benefit of eating a good breakfast on body weight and obesity risk.  For this research, the study investigators examined data from nearly 900 men and over 600 women that took part in three independent diet/nutrition surveys.  Analysis of the survey data showed that:

• Coffee consumption was associated with smaller breakfasts or skipping breakfast entirely.
• Consumption of breakfast was associated with eating cereals, bread, and fruit among other items.
• Breakfast size was inversely related to body mass index such that a larger breakfast predicted a lower body mass index.
• The impact of breakfast size on body mass index was only seen in men, not women.

This new research continues to show the importance of eating an adequate and healthy breakfast.   It is unclear why the benefit of breakfast size on body mass index was only seen in men and not women.  Nonetheless, previous research has shown that a healthy breakfast is important for everyone.

Aiming for nutrient-rich foods is the best approach to take when designing a healthy start to your day.  Nutrient-rich foods provide high levels of nutrients needed for overall health while keeping calorie levels lower.  Therefore, you can eat more at a lower calorie cost.  In contrast, energy-dense foods often provide little nutritional value, come with high calorie levels, and often don't keep your hunger at bay.  So choose nutrient-rich options like whole grain foods, fruits, and protein.  Even if you are in a hurry to get out the door, a breakfast smoothie rich in protein and fruit takes only a few minutes to blend and pour into a travel mug.  So make sure to take the time to whip together a healthy and nutritious breakfast and get your day off to a good start.

My protein shakes and bars make a great breakfast choice, whether you are looking to lose weight or simply maintain a healthy body weight.  They are high in protein (milk or soy), come in a variety of delicious flavors, and make great smoothies.  Choose your own recipe or try one of my favorites!

Impact of Sweeteners on Hunger & Food Consumption

Sugar-sweetened beverages have been implicated by many advocacy and research groups as being one of the causes of the current obesity epidemic.  Over time, this has lead to an abundance of drinks and other snacks sweetened with a variety of artificial sweeteners.  Among the many concerns that have been voiced about artificial sweeteners, there is some question as to whether these low-calorie drinks cause compensatory over-eating to make up for the reduced calories in these drinks.  A new study recently explored this possibility.

For this new study, nutrition researchers fed study volunteers a snack sweetened with one of three different sweeteners (stevia, aspartame, or sucrose [table sugar]) and then studied the impact of these snacks on hunger and food intake at later meals.  The snacks contained either 290 Calories (stevia-sweetened and aspartame-sweetened snacks) or 493 Calories (sucrose-sweetened snack).  Hunger levels were recorded before and after meals and throughout the test afternoon.  The study investigators reported that:

• Consumption of stevia- and aspartame-sweetened snacks did not cause an increase in calories consumed at lunch and dinner meals compared to consumption of sugar-sweetened snacks.
• Feelings of hunger or fullness were not different between the different sweeteners.
• Stevia-sweetened snacks appeared to do a better job of supporting normal blood sugar health compared to sugar-sweetened snacks.

These are interesting results that suggest low-calorie snacks or drinks will not induce compensatory eating behaviors.  This appears to be because feelings of hunger and/or fullness were not different between the three sweeteners despite the fact the stevia- and aspartame-sweetened snacks contained about 200 fewer calories than the sugar-sweetened snacks.   This ability of low-calorie sweeteners to achieve the same feelings of fullness at a lower calorie intake level suggests that consuming low-calorie snacks can be an effective way to reduce overall caloric intake and lose weight.  The International Food Information Council Foundation has some excellent material on low-calorie sweetener options if you want to read more on this topic.

Controlling calorie intake can be difficult for many of us.  Making appropriate food/beverage choices is an important part of controlling calorie intake.  My protein bars, shakes, and snacks are portion-controlled to help easily regulate calorie intake, making them a great part of my easy diet plan.