Weight Loss Success!

Congratulations to Nell and Wanda! 

Wanda lost 80 pounds in seven months and dropped from a size 20 to a size 4 by walking the weight off and eating sensibly.  Her meal plan frequently consisted of bran cereal from breakfast, salad for lunch, a low-calorie entrée for dinner and my bars and shakes between meals.

  

Nell lost 90 lbs in 25 months and dropped from a size 26 to a size 16 at age 71 by eating one of my bars for breakfast, one of my shakes for lunch, a sensible evening meal, and walking for exercise.

Both Nell and Wanda are featured in this week’s Globe magazine for the amazing accomplishments.  Great job, ladies!

†Dieters in a clinical study enjoyed a remarkable 26 to 29 pounds average weight loss in just 16 weeks. Before beginning any weight loss or exercise program, you should consult with your physician. Individual results will vary. Studies were funded in part or in whole by Physicians Laboratories. Testimonials were compensated fairly for appearing. These statements have not been evaluated by the FDA. Dr. Tabor's products are not intended to diagnose, treat, cure, or prevent disease. Product names (e.g. smaller belt bbq™) do not imply targeted benefits.

Internet Weight Loss Programs Can Work!

Weight loss is a difficult task for most of us, but just as difficult is keeping the weight off after we have lost it.  Unfortunately, many of us regain the weight we lost.  This weight regain can occur for many reasons.  For some of us, we lost weight following a plan that did not teach us healthy, life-long dietary habits, making it easy to slip back into unhealthy eating habits.  In other cases, our weight loss plan did not include an appropriate weight maintenance plan to follow after reaching our weight loss goal.   A good weight maintenance plan that is easy to follow for life is important to maintaining a healthy body weight. 

A new weight loss study (free to read online) examined the effectiveness of an interactive weight loss website on the maintenance of weight loss.  Information from study volunteers in the internet arm of the Weight Loss Maintenance Trial was used in this study to determine the relationship between the usage of the interactive website and successfulness of the volunteers to maintain their weight loss over more than 2 years.  Weight loss volunteers were encouraged to log in to the weight loss website at least weekly for 28 months where they could enter their body weight, food records, exercise records, revised goals, and examine their progress, and interact with other study volunteers via bulletin board.  Based on log-ins and body weight entries, study volunteers were considered to have "consistent use", "some use", or "minimal use".  The weight loss study investigators reported that:

• 61% of the volunteers showed consistent use, 18% showed some use, and 21% showed minimal use of the internet weight loss site.  
• Consistent users re-gained less weight than individuals in the "some use" and "minimal use" groups.
• 51% of consistent users maintained a weight loss of at least 9 lbs compared to 27% in the "some use" and 24% in the "minimal use" groups.
• Better weight maintenance was linked to greater number of log-ins to the website, minutes spent on the website, weight and exercise entries, and bulletin board use.

These results show us that an internet website can be an effective weight loss and weight maintenance tool.  Like other weight loss or weight maintenance plans, sticking with an internet weight control program can be difficult for many of us.  In this study, 39% of the study volunteers found it difficult to consistently use this internet website.  However, the majority of those that did consistently use the website were able to maintain their weight loss.  Being able to record one's weight and exercise and chat with other people trying to lose weight or maintain their weight loss appear to be important components of a successful weight loss website.  This seems to reflect upon the importance of accountability, both to ourselves and to others.  Other studies have shown the importance of accountability to weight loss and weight maintenance.  Finding a good weight loss partner or an active weight loss website can be an important part of a successful weight management plan.

In addition to finding an accountability partner, finding a weight loss plan that you can follow is critical to weight loss success.  My diet plan is easy to follow with low-glycemic, hunger-satisfying, protein-rich bars and shakes.  Visit us at www.drtabor.com to learn more.

Our Neighborhood Effects Our Obesity Risk

Obesity is a very complex health condition that can be effected by many factors.  While obesity is still considered the result of too many calories consumed and to little exercise, many things influence our eating and exercise habits.  One such factor to which most of us give very little thought is our physical environment.  Yet studies are starting to show that the neighborhoods in which we live might effect our obesity risk.

In one new obesity research study, investigators examined volunteers' perceptions of their environment in relation to body mass and exercise levels.  The researchers also investigated the effect of a light rail transit system on body weight and physical activity.  Information on body mass, obesity, and physical activity was collected both before and after the completion of a new commuter light rail transit system.  The results of this study showed that:

• A positive feeling about one's neighborhood was linked with a lower body mass index, a 15% decreased risk for obesity, and a greater likelihood of getting regular exercise.
• Use of the light rail transit commuter system was associated with a reduction in body mass index and an 81% decreased risk of becoming obese.

A second obesity study examined the effect of a person's food environment (closeness of restaurants, grocers, convenience stores, etc.) on body mass.   The study investigators reported that a higher number of restaurants within a 5-minute walk of one's house was associated with a higher body mass index.  Also, living close to supermarkets and grocery stores was linked to a lower body mass index when compared to living near a convenience store.

The results of these two new studies clearly suggest that our neighborhood environment can have a real impact on our body weight and risk for becoming obese.  Environments that encourage physical activity (e.g. walking to commuter systems, well lit, etc.) and provide availability of healthy food options appear to decrease obesity risk.  Improving neighborhood environments might be an important public policy approach to providing better health and well-being.

Developing healthy eating habits is an important part of a successful weight management plan.  My easy diet plan is a convenient way to start developing better eating habits, lose weight, and keep it off.  Visit us as www.drtabor.com to learn more!

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.

Whether you are looking to lose weight or keep the weight you lost off, my easy diet plan is a simple and delicious way to reach your goal.  Visit us at www.drtabor.com to learn more!

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.

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

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.