Calcium and Vitamin D in Childhood Obesity

In a previous blog, we discussed the beneficial impact of higher calcium intakes and higher vitamin D blood levels on successful weight loss in adults.  New research studies also suggest that vitamin D and calcium might reduce the risk of obesity for some children.

In one childhood obesity research study, investigators examined the relationship between calcium intake and body composition in African-American children (free to download).  In this study, 186 African-American children at risk for being overweight were asked with the help of their elders to record food intake for 3 days.  Body composition and body weight measures were taken and analyzed in respect to nutrient intake.  The investigators reported:

• Less than half of the children met the dietary recommended intake of any of the vitamins and minerals measured with only about 1% meeting calcium recommendations and about 4% meeting vitamin D recommendations.
• When the study volunteers were examined as a whole group, no links were evident between calcium intake and body composition or body mass index.
• However, when looking at differences between boys and girls, it was clear that girls who consumed less than 314 milligrams of calcium per day had a higher percent of fat mass than girls who consumed more than 634 milligrams of calcium per day.

In the second childhood obesity research study, investigators assessed the link between vitamin D blood levels and changes in body mass index and waist size in more than 450 5-12 year old children.  For this study, blood levels of vitamin D were measured at baseline and classified as deficient (less than 50 nmol/L), insufficient (more than 50 nmol/L, but less than 75 nmol/L) or sufficient (more than 75 nmol/L).  Body changes were assessed yearly for approximately 3 years.  In this study, children deficient in vitamin D were shown to have greater increases in body mass index, skin-fold thickness, and waist size over the 3-year follow-up period than children with sufficient blood levels of vitamin D.  Additionally, a lack of vitamin D was linked to slower growth rates in girls.

These two studies both show that deficiencies in calcium and vitamin D might be linked to some children having an increased risk for becoming overweight or obese.  The reason for the difference between African-American boys and girls in regards to calcium's impact on body fat is uncertain; however, the study researchers point out that their analysis was negatively effected by the very low percent of children consuming adequate levels of calcium (1%).  In truth, the insufficient intake of most vitamins and minerals in this group of children is one of the most disturbing results of this first study.  In this study, less than 10% of the children consumed adequate amounts of calcium, magnesium, phosphorus, potassium, folate, vitamin D, vitamin A, and vitamin K based on food intake records!  Ensuring that children get adequate nutrition is an important step to both maintaining overall health as well as possibly reducing their risk for both childhood and adult obesity.

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De-Stress To Fight Body Fat

Stress... we are all subject to it.  We live in a fast-paced world that includes many daily stressors such as traffic snarls, discord in families, financial problems, illness, employment worries and more.  Unfortunately, stress can potentially lead to all kinds of health-related issues.  Stress has also been implicated in weight gain.  While we each handle our daily stress in our own particular way, some individuals find comfort in food, particularly high-fat foods.  Research suggests that chronic stress can alter metabolism and appetite hormones, which can lead to altered eating behaviors.

A new obesity research study explored this phenomenon further.  For this study, adult female rats were fed either a regular chow diet or a high-fat diet and exposed to either their stress-free home environment or exposed to chronic variable stress for 4 weeks.  The results of this study showed that:

• Animals fed a high-fat diet, regardless of their environment, gained weight, total body fat, and abdominal body fat.
• Body weight gain in stressed rats eating either the chow or high-fat diet was similar to unstressed rats fed the chow diet.
• Rats exposed to chronic stress and fed a high-fat diet became more fat, despite not having a different body weight compared to control rats.

These are interesting study results due to discrete differences in how the animals responded to high-fat diets and chronic stress.  First, a high-fat diet on its own, as one might expect, led to a gain in body weight and a gain in body fat.  In comparison, stressed rats fed a high-fat diet did not gain any more body weight than control rats, but became fatter.  The authors of this study suggest that chronic stress appears to increase the number of calories burned, keeping body weight gain similar to the control rats.  Despite this, stressed animals had altered levels of some hormones and a preferential increase in body fat.  Therefore, while stress might not always cause us to gain weight, it might cause us to gain body fat.

Minimizing the amount of daily stress to which we are exposed might be one way we can reduce our risk for overeating and obesity.  While there are probably hundreds of ways to combat stress, I've outlined a few ideas below:

• Focus on the positive - focusing on the negative can lead to constant worrying and additional stress.
• Exercise – exercise helps you get your mind off whatever is stressing you, making it a great stress reliever.
• Find ways to relax – enjoy nature in a quiet spot, work on a hobby you like, talk and laugh with trusted family members and friends, listen to your favorite music, or read a good book.
• Add a few “I want to’s” into your daily or weekly routine.  It’s ok to treat yourself every once in a while.
• Learn to say “no” - saying “yes” to all requests might make you feel that others are taking advantage of you, causing undue stress.
• Laugh out loud - laughter can relieve stress and lighten one's mood.
• Take a day or a half day and do something for yourself.
• Take a nap - naps may help reduce stress and increase alertness and productivity

Stress can come from many sources and can sneak up on us before we realize it.  So, be proactive and incorporate some stress-relieving activities into your daily routine. 

Start losing pounds now with my easy diet plan using delicious, low glycemic, protein-packed bars and shakes to satisfy your hunger. Please recommend to anyone who wants to lose weight using a clinically tested diet plan and weight loss program.

Exercise & Eat Right To Reduce Menopausal Weight Gain

While many women can probably attest to the fact that they gain weight after menopause, there has been some scientific debate about whether the weight gain and changes in body composition that take place during this time of life are related strictly to menopause or are just another unwanted part of aging in general.

A new research study in Chinese perimenopausal women attempted to clarify this debate.  For this menopausal body composition study, researchers collected data from 438 perimenopausal women between the ages of 44-55 years who took part in a large bone health study.  Body composition information was collected at the beginning of the study and after 9, 18, and 30 months.  Changes in body fat and lean muscle mass were compared between women who remained premenopausal, those who transitioned through menopause and women who were already in menopause at the start of the study.  The study investigators reported that:

• A decrease in lean muscle mass and an increase in total fat mass and trunk fat mass were observed overall during the 30-month follow-up period.
• Age was negatively linked to central obesity (belly fat), such that belly fat increased as the women got older.
• When the information was adjusted for age, menopause was specifically shown to be linked to a decrease in lean muscle and an increase in percent body fat and trunk fat mass.

Overall, this new body composition study showed that though aging in general is related to weight gain, the transition to menopause itself is linked to an increase in body fat, particularly belly fat.  Like many other aspects of the menopausal transition, these changes in body fat distribution have been reported to be due to the loss of estrogen during the menopausal transition.  While hormone therapy has been reported in some studies to decrease obesity in postmenopausal women, hormone therapy comes with its own set of risks.  Developing healthy diet and lifestyle habits remains the best approach to preventing or reducing the impact of menopause on body weight gain and body composition.  Eating healthy foods in appropriate portions and getting plenty of exercise are core to preventing menopausal weight gain.  Starting during the premenopausal years and developing life-long healthy habits is the best approach to maintaining a healthy body weight throughout life.

My easy diet plan is a great way to start developing healthier lifestyle habits and reaching a healthy body weight.  Instead of being punished with hunger, my protein-rich bars and shakes help you feel satisfied and keep you full.  Visit us at www.drtabor.com to learn more and tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Lose Belly Fat - Support Normal Blood Vessel Health

Just a few days ago, I mentioned the fact that excess belly fat is dangerous to our health.  These research studies have reported that excess belly fat (also called abdominal obesity) has been linked to poor heart health, poor blood sugar health, and overall mortality.  Previous studies have implied that belly fat gain might be linked to poor heart health by inducing changes in blood vessel health and the ability of blood vessels to stretch normally.  However, this potential link between belly fat and blood vessel health was unclear.

In an attempt to start better understanding the potential interaction between belly fat and normal blood vessel health, heart health researchers examined changes in blood vessel health during a short-term belly fat study (free to download).  For this study, the investigators recruited 43 healthy volunteers with a normal body weight and assigned them to either (1) maintain their weight for 16 weeks or to (2) gain weight for 8 weeks and then lose weight during a second 8-week period.  Changes in the ability of arm blood vessels to stretch and relax were measured at the beginning of the study, after weight gain and at the end of the study.  The heart health researchers reported that:

• Volunteers assigned to gain weight gained about 9 lbs on average over 8 weeks with over 80% of the weight gained as fat.
• In study volunteers that were asked to maintain their body weight, blood vessel health remained normal and unchanged.
• Volunteers who gained weight and belly fat developed poorer blood vessel health with substantial loss of blood vessel stretchability.
• Weight loss after the short-term weight gain resulted in a return to normal blood vessel health.

This is a fascinating study indicating the importance of maintaining a normal body weight or losing excess belly fat  for the support of normal blood vessel health.  According to these current study results, even a modest belly fat gain like seen during vacations or around the holidays can negatively impact blood vessel health.  Fortunately, losing this excess belly fat helped support normal blood vessel health.  While this study shows the possible impact of belly fat on normal blood vessel health, it also raises some interesting questions that will likely be the focus of future research studies.  For example, what happens to normal blood vessel health during long-term (over several years) weight gain, which is typical in many of us?  Also, can losing weight after years of carrying around excess belly fat still help with the support of normal blood vessel health and if so, to what extent?  And, how does weight cycling effect normal blood vessel health.  I look forward to seeing the answers to these types of questions in the future.

My easy diet plan and physical activity plan, using my delicious, hunger-satisfying milk protein or soy protein bars and shakes, may help dieters to lose weight and reduce belly fat.  Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Black Tea Polyphenols for Weight Management

Green tea has become one of the most popular dietary supplements, whether taken in pill form or consumed as a beverage.  This is because research continues to demonstrate the potential health benefits of green tea and its main constituent, epigallocatechin gallate (EGCG).  One of the many proposed benefits of green tea is as a weight loss aid.  While green tea continues to shine, the potential benefits of other teas (black tea, white tea, and oolong tea) for weight loss are not as well studied. 

A new weight loss research report published online ahead of print in the journal Nutrition, examined the possible benefits of a black tea extract rich in black tea polyphenols (antioxidants) for weight loss in pre-clinical animal studies.  In their first study, weight loss researchers measured the activity of an enzyme responsible for lipid (fat) absorption in a cell culture system.  Additional studies determined the effects of this black tea polyphenol extract on blood lipid levels in rats and body weight in mice.  The results of these studies were very positive:

• The black tea polyphenol extract substantially reduced the activity of the enzyme involved in fat absorption.
• In rats, consumption of the black tea extract supported healthy blood lipid levels with greater amounts providing better benefits.
• In mice fed a high fat diet, the black tea extract fed as 5% of the diet prevented increases in body weight and fat mass.

Overall, these results suggest that black tea polyphenols, plant chemicals with antioxidant properties,  might support healthy weight loss and reduce body fat due to their ability to reduce fat absorption.  While these initial results are very positive and quite intriguing, it is important to remember that these studies were done in pre-clinical models and additional research in human subjects will be needed.  In the rat study, the lowest dose tested was 500 mg/kg of body weight.  This would be equal to 35 grams of black tea polyphenols in a person that weighs about 150 lbs, which is a massive amount!  Therefore, studies to determine if lower doses are effective will be needed.  While additional research into the weight loss benefits of black tea are clearly needed, this new research suggests that black tea might have a future place as part of a healthy weight management plan.

Maintaining a healthy body weight can be very difficult for many of us.  My easy diet plan takes the usual difficulty out of losing those unwanted pounds and successfully maintaining a healthy body weight.  Visit us at www.drtabor.com to learn more about my easy diet plan!

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.

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. 

Pepper Compounds Might Aid Weight Loss

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

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

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

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

Oleanolic Acid Reduces Visceral Obesity in Mice

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

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

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

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

Diet and Lifestyle Factors Associated with Telomere Length

Telomeres are DNA sequences found at the ends of chromosomes.  Research has shown that telomere length appears to be associated with aging, such that shorter telomere lengths are associated with shorter life spans.  However, it is unclear whether telomere length is simply a sign of aging or whether the length of the telomere actually contributes to the aging process.  You can read more about the potential role of telomere length in this article.

A new study examined potential relationships between diet and lifestyle factors and telomere length in over 2,000 wome participating in the Nurses' Health Study.  Telomere length was measured in white blood cells from the study participants and correlated with diet and lifestyle factors assessed with a questionnaire.  The results of this study showed that:

• Higher levels of dietary fiber intake were associated with longer telomere length.  This was particularly evident for cereal fiber.
• Shorter telomeres were seen on average in women with higher consumption of linoleic acid, one of the polyunsaturated fats.
• Telomere length was shorter with increasing waist size.

Dietary fiber, fat consumption, and body composition have all been shown to be associated with various health benefits or risks.  Dietary fiber has been shown to have a variety of potential health benefits, so it is interesting to see that it is also associated with longer telomere length, a potential marker of longer life.  In contrast, excess body fat and consumption of some fats have been reported to be risk factors for various chronic health conditions.  Polyunsaturated fats are generally considered one of the healthier types of dietary fat; however, this research would suggest that there might be differences for the specific polyunsaturated fats.

Whether the impact of diet and lifestyle choices on healthy aging is due at least in part to telomere length will require additional research to determine.  Nonetheless, this study suggests that diet and lifestyle choices are modestly related to telomere length.  Overall, this study supports the concept that diet and lifestyle choices impact healthy aging and perhaps life span. 

Making healthier lifestyle choices should be an important part of each of our daily routines.  One such choice we can all make is to maintain a healthy body weight.  Following my easy diet plan is a simple way to do just that.