Food Prices Impact Healthy Eating

There remains a lot of debate over whether various food pricing strategies can help individuals develop better eating habits and reduce their risk of becoming overweight or obese.  While studies have suggested that increasing the price of unhealthy foods can improve diet quality, other studies have reported that consumers prefer that healthy foods get discounted rather than see an increase in the cost of unhealthy foods. 

A recent nutrition research study published online ahead of print in the Journal of Nutrition explored the relationship between food prices, fast food consumption, and diet quality among U.S. children.  Fast food prices and fruit and vegetable prices were examined in relationship to their dietary consumption by over 6,500 young children and over 1,500 teens who took part in the Continuing Survey of Food Intakes by Individuals.  While relationships in teens were inconsistent according to the researchers, observations in young children showed that:

• Higher fast food prices were linked to lower consumption of fast foods, higher intakes of dietary fiber, higher calcium consumption, higher dairy consumption, higher intakes of fruits and vegetables, and an improved overall healthy eating index.
• Lower costs of fruits and vegetables were linked to greater fiber consumption and reduced body mass index.

Overall, this newest study continues to suggest that food prices can impact diet quality and childhood obesity.  This particular study suggests that increasing the cost of fast foods reduces the consumption of these foods and increases dietary quality of U.S. children.  This study also points out that the high cost of healthy foods like fruits and vegetables is linked to a higher body mass index.  Unfortunately, the cost of healthy foods appears to still be increasing.  A recent Australian study reported that while healthy eating still requires about 30% of a family's income, the cost of healthy foods continues to rise.   In fact, from 2000 - 2009 the cost of vegetables rose by about 40% and the cost of fruit rose by 64% in Australia. Another study reports that the cost of nutrient dense foods (more healthy) in Seattle, Washington increased by 29% between 2004 - 2008, while the cost of foods with a low nutrient density (less healthy) only increased by 16% over the same time span with the cost of the most nutritious foods being about 9 times greater than the least nutritious foods. 

These studies make it clear that in general healthier foods cost quite a bit more than less nutritious foods and that various pricing strategies like increasing the cost of less nutritious foods and decreasing the cost of healthy foods can impact dietary quality.  While taking both approaches might have the best overall effect of improving our eating habits and reducing our risk for becoming overweight or obese, any increase in food prices will probably not be well received by any of us.  Finding the best and least costly approach to improving the quality of our diets will take a lot of work and almost certainly won't happen right away.  In the meantime, look for nutrient dense foods that fit your budget and try to minimize the amount of energy dense foods in your diet.

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.

Healthy, Hunger-Free Kids Act Signed!

As I have mentioned in several previous blogs, childhood nutrition is in need of some major improvements.  This is particularly true in regards to the foods provided to children as part of their lunch, vending machine, and a la carte options offered at schools and daycare facilities.  On Monday, the Healthy, Hunger-Free Kids Act of 2010 was officially approved and signed.  Hopefully, this will be a major step in the right direction towards improving childhood nutrition and decreasing childhood obesity.

The Healthy, Hunger-Free Kids Act sets forth a number of goals and guidelines, some of which include:

• Giving the U.S. Dept. of Agriculture (USDA) the authority to set nutritional standards for all foods sold in schools during the day.  This includes school meals, vending machine options, and a la carte options.
• Aids in the establishment of local 'farm-to-school' networks and school gardens in an attempt to focus on fresh, locally grown foods.
• Sets basic standards for school wellness programs that include nutrition education and physical activity.
• Requires school districts to be reviewed every three years to see if they have met new nutritional standards.
• Requires schools to make nutritional information on school meals more available to parents.
• Provides additional funding to schools that meet the updated nutritional standards.

While updated nutritional standards do not appear to have been developed or released yet, a sample menu suggests that healthier options like more fruits and vegetables, more whole grain foods (whole wheat spaghetti, whole wheat dinner rolls, etc.), more low-fat replacements (low-fat salad dressing rather than regular salad dressings), and leaner protein products (turkey, fish, etc) will be emphasized. Although changes will not appear overnight, this new piece of legislation has the potential to make real improvements in childhood nutrition and wellness that will hopefully lead to reductions in childhood obesity.  You can download a fact sheet that provides more information as well as a sample menu at Let's Move.

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.

Childhood Obesity Linked to Adult Health

As we have discussed in several previous blogs, childhood obesity is a major concern both in the U.S. and worldwide.  According to the most recent data, over 30% of U.S. children 2-19 years of age are overweight, while 17% of U.S. children are obese.  Research has clearly shown that childhood obesity has a number of negative health effects on children; however, the impact of childhood obesity on later adult health has been a subject of some debate.

A new systematic review paper published online in the International Journal of Obesity summarized the long-term impact of childhood obesity on adult health and mortality.  The study authors searched the scientific literature published between 2002 and 2010.  Analysis of these papers revealed:

• 4 of the 5 studies that examined lifespan found that childhood overweight or obesity was linked to a substantially higher risk of early death in adulthood.
• All of the studies that reported on heart health showed that childhood overweight and obesity was linked to poorer heart health in adulthood.
• Nine studies reported that childhood obesity was linked to a variety of chronic health conditions and disability in adulthood.

Around the same time that this first paper was published, a second review paper on the same topic was also published.  Unlike the first paper, this second review paper is free to download.  The authors of this second review do a wonderful job of both describing the immediate health impact of childhood obesity and detailing the effect of childhood obesity on future adult health and lifespan.  This review paper clearly shows that many research efforts to date have reported that childhood obesity can have a major impact on adult health.  The study authors even indicated that if some of the science on childhood obesity is correct, then there is likely to be a dramatic increase in healthcare costs and possibly a decline in life expectancy in the U.S.

Together, these two review papers paint a rather bleak picture of our future health as a nation.  While most of understand the huge negative health impact obesity can have on our children, many of us probably do not realize the impact childhood obesity will have on a child's future health and quality of life as an adult.  Many of us like to believe that while a child might be overweight, he or she will grow into their weight as they become older.  Research suggests that this is probably not the case.  These two studies clearly point out the need for focusing on maintaining a healthy body weight throughout life, starting at early childhood.

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.

Fast Food Nutrition Still Needs Improvement!

In the national effort to reduce childhood obesity, there has been a large push by a variety of advocates to improve fast food nutrition and marketing.  While this movement has resulted in some commendable improvements in fast food, such as a reduction in the amount of trans fat in fried foods and an increase in more fruit and vegetable options, a new report from Yale University's Rudd Center for Food Policy & Obesity clearly indicates that more still needs to be done.

This new report studied the marketing efforts of 12 of America's largest fast food chains and assessed the nutritional quality of over 3,000 children's meal combinations.  A summary of this new study paints a rather disturbing picture:

Unhealthy foods still the norm:

• Of the more than 3,000 meal combinations analyzed, only 12 met the Yale researchers nutrition criteria for preschool children and only 15 met the nutrition criteria for older children.  That's less than 0.5% of the meals tested!
• Meals purchased by teens averaged 800-1,100 calories, which is about one-half of their daily recommendation.  This suggests that eating at a fast food restaurant puts teens at risk for consuming many more calories than needed.
• At least 30% of the calories from fast food meals came from sugar and saturated fat and a single meal often provided one-half of a child's sodium recommendation.

Healthier options are not emphasized:

• Healthier side dishes are rarely the default or 'regular' side provided with a meal.  The standard, automatically-provided side dishes remain French fries and a soda.
• Fast food restaurants are frequently renaming their portion sizes to give the appearance of being smaller rather than actually providing smaller portions.

Fast food marketing continues to increase:

• The number of fast food advertisements seen by preschoolers and children ages 6-11 in 2009 have increased by about 25-30% on average compared to the year 2007.
• 15% of preschoolers ask their parents every day to take them to a fast food restaurant, while 40% of children 2-11 years of age ask to go at least once per week.
• Over 85% of parents report taking their children to a fast food restaurants at least once per week.

This is important information for everyone, but particularly so for those who choose to dine at fast food restaurants.  It is important to remember that we can choose healthier options when dining at fast food restaurants (or any restaurant for that matter).  For example, one kid's meal that includes 4 chicken tenders + fries + a soft drink provides 645 calories, 906 mg sodium, 63 calories from fat, and 120 calories from sugar. In contrast, by replacing the fries with apple slices and the soft drink with fat-free milk, we cut calories (350 calories) and sodium (515 mg) nearly in half while reducing the amount of calories that come from fat and sugar.  Yale University's Rudd Center for Food Policy & Obesity has established a web site, Fast Food FACTS, where you can learn more about fast food nutrition and your child's exposure to fast food marketing.

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.

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.

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.

Improving School Vending Machine Choices

Many individuals and organizations point to vending machines and other 'competitive food/beverages' (i.e. school stores, snack bars, a la carte items, etc) in schools as a major contributor to childhood obesity and poor diet quality among American children.  Two recent research studies continue to reinforce this theory.

A recent study (free to download) published in the September issue of the Journal of School Health examined the use of 'competitive foods/beverages' by over 2,300 school children in grades 1 - 12.  A questionnaire was used to collect information on food consumption over a 24-hour period, which was then used to assess the children's diet quality and nutrient intake.  The results of this survey showed that 22% of school children purchased and consumed foods from competitive venues during the school day and usage was highest in high school students.  The results of this study also showed that consumption of these 'competitive foods/beverages' resulted in poorer diet quality.  School children consuming these foods typically consumed over 200 calories more than school children who did not purchase these foods.  Additionally, consumption of these 'competitive foods/beverages' resulted in increased intake of sugar and decreased intake of fiber, B vitamins, and iron.

A second study investigated how common it was for middle school students (grades 6 - 8) to buy snacks and beverages from vending machines instead of buying the school lunch.  For this study, data was collected from over 4,300 middle school students using the 2003 Florida Youth Physical Activity and Nutrition Survey.  The results of this survey analysis showed that 18% of middle school students purchased a snack or beverage from vending machines 2 or more days during the previous 5 days of school.  The most commonly purchased food items were chips, pretzels/crackers, candy bars, soda, and sport drinks.

It is clear from these two studies, that vending machines are commonly utilized by school children of all ages, though high school students appear to be the most active users.  While many vending machines provide healthier options in addition to the standard fare to which we have grown accustomed, school children still typically choose the less healthy options.  These and previous studies show us that the presence of vending machines in schools, the choices they provide, and the choices the school children make lead to a poorer diet quality and increased energy intake in school children.

Clearly, we need to make improvements in what we are offering school children through these 'competitive food/beverage' options.  Fortunately, it appears that we are slowly making progress in this direction.  An article published in the Chicago Tribune (May 16, 2010) reports that future vending machines will offer more fresh fruits/vegetables, more appropriate portion sizes, and lower calorie options due to tighter state and federal nutrition standards.  While we still have a long way to go, progress is slowly being made.

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.

New World Report - Americans Among The Fattest

A new obesity report, Obesity and the Economics of Prevention: Fit Not Fat, published yesterday from the Organization of Economic Cooperation and Development (OECD) indicates that the population of many of the world's leading economies are continuing to become more overweight and obese and that Americans are leading the charge.  While this organization is better known for economic-related forecasts, the impact of obesity on country economics prompted the development of this new obesity report.  While the full report is available only through purchase, parts of the report like the executive summary and some of the country data are available to read at no cost.  Some of the key facts from this new obesity report are listed below.

Key Facts from the 33 OECD Countries:

• 50% of the population in nearly half of the OECD countries is overweight or obese.
• Children with at least one obese parent are 3-4 times more likely to become obese
• Obesity results in a 25% higher cost of healthcare expenses.  In fact, according to this study, obesity is responsible for 1-3% of total healthcare costs in most OECD countries (5-10% in the U.S.)
• Obesity decreases life expectancy by 8-10 years.
• Poorly educated women are 2-3 times more likely to be obese than women with a high level of education.
• Japan and Korea have the lowest prevalence of overweight (~25%) and obese (3%) individuals.
• The United States and Mexico have the highest rates of overweight (nearly 70%) and obese (~33%) people.
• The United States and Scotland have the highest rates of childhood obesity (35%).

Key Facts from the United States:

• 75% of the U.S. population is predicted to be overweight or obese by the year 2020.
• While women with poor education are 1.3 times more likely to be overweight compared to women with a higher level of education, this disparity does not exist in men.
• Obesity rates are 17% higher in African-American women and 6% higher in Mexican-American women compared to Caucasian women.
• Childhood obesity overall, currently at about 35%, appears to have become relatively stable and is not expected to increase.
• The highest rates of childhood obesity in the U.S. are in Hispanic boys (23%) and African-American girls (21%)
• Children from poorer families are more than 1.5 times more likely to become obese compared to children from higher income families.

The authors of this new obesity report blame the increasing rates of obesity around the world to the usual things... availability of inexpensive, nutrient poor foods, increased rates of dining out, poor dietary habits, and lack of exercise.  To battle these rising rates of overweight and obese individuals, the authors of this report suggest that improving dietary habits and increasing physical activity through various means (health education, regulatory measures, and counseling by healthcare professionals) are all effective, cost efficient strategies that need to be reinforced.  This and previous obesity-related reports clearly indicate that we have a serious weight problem, particularly here in the U.S., and that we have a lot of work ahead of us to reverse this dangerous trend.

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.

Children's School Lunch Choices Need to Improve

It is abundantly clear that there is a childhood obesity problem that appears to stem from a wide variety of issues.  As I mentioned in a previous blog, children utilizing the school lunch program appear to be at an increased risk for becoming obese.  While this might be partly due to the food choices provided to the children, the choices children make while in line at the school cafeteria also plays a part in this growing problem.

A new nutrition research study published in the Journal of Nutrition was conducted to determine if food choices made by school children during lunch met nutrition standards set by the School Meals Initiative (SMI) and the Institute of Medicine (IOM).  For this study, investigators measured food choices and consumption of over 2,000 4th - 6th grade children over a 3-day period using digital photography in 33 schools.  The amount of Calories, fat, saturated fat, calcium, iron, and vitamins A and C were calculated and the percent of children meeting the SMI and IOM nutritional standards was determined.  The nutrition researchers reported that:

• On average, children selected about 760 Calories worth of food, ate about 550 of those Calories and threw the remaining 210 Calories away.
• 77% of the children met the lower limit of the SMI's energy recommendation.
• In contrast, only 16% of children met the Institute of Medicine's recommended energy range with 74% of the children consuming more than the recommended amount of Calories.
• More than 70% of children consumed more than the recommended amount of saturated fat.
• Because children threw more carbohydrate than fat away, they consumed proportionally more dietary fat.
• The majority of the children in the 33 schools tested met recommendations for protein, calcium, iron, and vitamin A.

The results of this study present a mixed bag of positive and negative results.  It is great news that children using the school lunch program are meeting recommendations for protein consumption and intake of a number of vitamins and minerals.  However, these results clearly point out that grade school children are consuming too much food and too much saturated fat.  This excess food and fat consumption might well be one of the reasons why a previous study suggested that using the school lunch program increased obesity risk.   Fortunately, programs designed to improve food choices in the school lunch program are already being installed as part of the nations' fight against obesity.

If you are looking to lose weight or maintain a healthy body weight, my easy diet plan is a great way to manage your body weight goals while still enjoying great tasting choices, including protein-packed snacks.

Aim For A Lower Glycemic Index

The glycemic index measures the impact of a food on a person's blood sugar levels.  A food with a high glycemic index causes a rapid rise in blood sugar, while a low glycemic food will not.  Numerous research studies have reported that following an overall low glycemic diet appears to have a variety of health benefits.  In regards to obesity, some studies have suggested that a diet with a low glycemic index typically has a better nutritional profile and might help improve weight control.

A new obesity research study explored the impact of the dietary glycemic index on the body mass index (BMI) and waist size of children (6-11 years of age).  For this study, obesity researchers measured the body weight, waist size, and BMI of more than 3,700 Italian school children and asked their parents to fill out a food frequency questionnaire designed to measure the types and amounts of foods and drinks consumed during the previous year.  Based on the responses to the dietary questionnaire, the study investigators calculated the glycemic index and glycemic load of each child's diet as well as their nutrient intake.  The relationship between each child's dietary habits and body measurements were analyzed.  These obesity researchers reported that:

• Children grouped into the highest quarter of glycemic index measures had the highest body mass index and highest incidence of obesity with almost a third of these children being obese.
• Over 25% of the children in the top two glycemic index levels were considered overweight.
• An increasing glycemic index value was linked to an increase is waist size.
• A high glycemic index diet was linked to increased intake of energy, carbohydrates, and fiber and decreased intake of dietary fat.

Overall, the results of this new obesity research study showed that consuming a diet with an overall high glycemic index was linked to increased body weight, waist size, and obesity risk in children. These results emphasize the importance of avoiding an overall high glycemic index diet. Previous research has also suggested that following a low glycemic diet might be important for healthy weight management due to its ability to support normal blood sugar health and to suppress hunger.

Following an overall low glycemic diet does not necessarily mean avoiding all foods that have a high glycemic index.  In fact, some fruits (watermelon) and vegetables (some potatoes) have been reported to have a high glycemic index, but these can still be a nutritious part of an overall healthy diet.  Instead of trying to avoid all high glycemic index foods, a better approach would be to aim for a healthy balanced diet that includes plenty of low glycemic or medium glycemic index foods.  By doing this, even if you have the occasional high glycemic item, your overall diet is more likely to remain at a low or medium glycemic index level.  The Glycemic Index has a searchable database of foods and their glycemic index values, making it easier to aim for a lower glycemic diet.

My protein bars and shakes are a great way to add delicious low-glycemic, hunger-satisfying foods to your weight management plans.  Visit us to learn more about my easy diet plan!

Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST

Snacking Linked to Reduced Obesity Risk In Children?

A new obesity study published in the American Journal of Clinical Nutrition reports that snacking is linked to a decreased risk of being overweight and a decreased risk of abdominal obesity.

Upon reading that, many of us are probably thinking that these results make no sense.  After all, wouldn't it make more sense that snacking would increase one's risk for obesity if for no other reason than snacking would increase the amount of calories consumed?  Apparently, the impact of snacking on obesity risk in children is understudied and the results have been inconsistent to date.  Some studies have reported that frequent snacking between meals increases obesity risk, while other studies suggest that consuming several small meals throughout the day instead of relying on 1-3 main meals per day helps with weight control.

This new study examined nutrition and body weight data from the National Health and Nutrition Examinaton Survey (NHANES) between 1999-2004.  For this study, teens were categorized based on the number of snacks they ate per day and their percent of total energy intake from snacks.  Differences in various weight measures between these groups were analyzed.  The study investigators reported:

• Increasing levels of snacking by teens was linked to lower body weights, reduced percentage of overweight or obesity, and smaller waist size in addition to reductions in other weight measures.
• The risk for overweight or obesity was reduced by about 60% in teens eating more than 4 snacks per day.
• Eating more than 4 snacks per day was also linked to about a 60% decreased risk for abdominal obesity.
• Similar results were observed when snacking was examined as a percentage of total dietary intake.  Consumption of snacks at a level greater than 20% of total energy was linked to reduced risk for overweight and abdominal obesity.  

These are both interesting and somewhat puzzling results that will probably continue to fuel the debate regarding snacking frequency in teens and weight control.  These inconsistencies are liable to be due to such things as the types of snacks consumed and whether beverages are included in a study's definition of snacking.  If the snacks being eaten are of poor nutritional quality (high in energy, low in nutrients), then snacking might have the potential to increase obesity risk.  In contrast, if the snacks are healthier and nutrient rich, then snacking might have weight management benefits.  This new study does not appear to mention if the types of snacks were determined.  Instead, this new study appears to be looking at snacking as a general eating pattern regardless of the types of snacks consumed. While nutritionists and other food researchers continue to explore the impact of snacking on weight management and obesity, it is best if we all choose healthy snack options.  This could be as simple as choosing fruits and vegetables for snacking or taking the time to look for snacks that have more protein and carbohydrates than fat content.

Snacking can be a great way to curb mid-morning, mid-afternoon, and late evening hunger.  Each serving of my Crispy Lace Non-Naughty Nibbles contains 7 grams of protein, 2 grams of fiber and only 100 calories, making them a delicious snacking option.  Visit us at www.drtabor.com to learn more about my delicious foods!

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!

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!

Reducing Childhood Obesity By Eating Breakfast

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

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

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

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

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

Preventing Weight Gain in Overweight Children

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

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

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

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

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

Childhood Obesity and the School Nutrition Program

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

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

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

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

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

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

Obesity in Teen Boys Linked to Lack of Sleep

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

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

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

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

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

Physical Activity Guidelines for Americans

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

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

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

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

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

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

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

Weight Loss Surgery in Teens?

Childhood and adolescent obesity is getting a lot of media attention lately and rightfully so.  The incidence of teenage obesity has increased dramatically over the last couple of decades.  While weight loss surgery has become a viable and important alternative for many adults, the use of weight loss surgery in teens remains a controversial subject.  This is apparently because not as much is known about weight loss surgery in teens and no studies looking at long term effects of weight loss surgery on the growh and development of children have been completed.  Fortunately, a major study on adolescent weight loss surgery, Teen-LABS, is currently in progress.

CNN recently reported on one teen's choice to undergo weight loss surgery.  You can watch her story in the video below.



While weight loss surgery might one day become more common after long-term studies have hopefully confirmed the safety of these procedures, it is still important to make weight management with diet and exercise a priority.  My easy diet plan (www.drtabor.com) can be tailored for weight loss or weight maintenance and is a simple way to manage one's weight.

Preventing Childhood Obesity By Removing 'Junk' Foods From Schools

Childhood obesity is a major health issue that is grabbing headlines everywhere lately... and with good reason.  The prevalence of obesity in U.S. children has increased dramatically over the last couple of decades, so much so that about one-third of U.S. children are now considered overweight or obese.  There have been a number of strategies employed in the fight against childhood obesity with varying degrees of success. 

One such strategy was the removal of 'junk' foods from California schools.  However, the impact of this strategy on rates of childhood obesity has been uncertain until recently.  A new study published in Health Affairs, reports on the apparent success of this strategy.  Obesity researchers examined body mass index (BMI) information from 5th and 7th grade students in the Los Angeles Unified School District and California overall.  Information was examined for the years prior to enactment of these laws in comparison to BMI data after these laws were enacted.  The results showed:

• Obesity rates were increasing in all student groups (5th and 7th graders) before the policy became effective.
• After enactment of the 'junk' food policy, the increase in obesity incidence was substantially decreased in 7th grade students and 5th grade boys throughout California.
• The rate of obesity in 5th grade students from the Los Angeles Unified School District slowed down after enactment of these healthy eating policies.

The results of this study are good news in the fight against obesity.  By offering school age children healthier eating options, it appears possible to slowly reduce the rise in childhood obesity.  Of course, changing the eating environment in schools is only part of the battle.  At this point there is nothing to prevent children from making less than healthy food choices outside of the school environment.  To learn more about childhood obesity, you can visit the CDC's website or the We Can! national childhood obesity prevention program.