Weight Loss Misconceptions Still Persist

McNeil Nutritionals, LLC, a marketer of nutritional products, recently revealed some of the results of a recent survey they conducted regarding what American women believe about weight loss and healthy eating.  While the full survey does not appear to be available, a press release discusses some of the results.  Some of the results of this survey are outlined below.

Body Image Perceptions:

• More than 33% of American women think about their body weight at least 3 times each day.
• 81% of the women surveyed do not believe that they are at their ideal body weight.
• Nearly half feel that they will reach their ideal body weight this year.
• However, many American women believe that drastic, overly-strict lifestyle changes are needed to reach and maintain their ideal body weight.

 Dieting:

• 91% of the American women surveyed did not realize that they had to burn 3,500 calories to lose 1 pound of body weight.
• 35% of women surveyed believed that they would need to cut something like sweets or snacks out of their diet completely.
• 39% were under the impression that they would need to reduce their food consumption to below 1,000 calories per day.
• Difficulty in losing weight was frequently attributed to family obligations, finances, stress, and other demands on time.

Healthy Eating:

• Only 17% of the women surveyed ranked the nutritional value of foods as the most important factor when making a purchase decision.
• Price, taste, and quality of foods purchased were more important than the foods' nutritional value in most cases.
• 70% of women added sugars to their foods and beverages.

Among these results were some interesting observations.  If these results are representative of the population in general, it would suggest that the vast majority of us do not give the nutritional value of our foods enough consideration.  Additionally, we appear to hold the opinion that weight loss through dieting has to be a grueling, unpleasant endeavor that might require a severe restriction in the amounts and types of foods we eat.  Overall, it appears that the health professional community still needs to work on getting the appropriate messages out about healthy ways to lose weight.  For example, while restricting the amount of calories we consume is an important part of losing weight, the amount shouldn't be so much that it drops you below 1,000 daily calories.  Also, losing weight does not have entail dramatic lifestyle changes.  In fact, making a number of small changes in our eating habits can go a long way towards reaching one's weight loss goals.  A good example from the results of this survey would be to simply decrease the amount of sugars one adds to their foods and drinks or start reading nutrition labels.  Both these simple changes could improve a person's eating habits dramatically.  Reading blogs like this one and others is a great way to become more informed about healthy weight loss and good nutrition.

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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.

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Exercise Reduces Genetic Likelihood Of Obesity

While it is clear that being overweight or obese can be the result of too many calories consumed and not enough exercise, it is just as clear that genetic factors can play a major role in a person's risk for becoming obese.  In fact, research has shown that at least 12 different gene locations are involved in increased body mass index (BMI) and that these 12 different gene locations can be used to determine a person's chances of becoming obese by calculating a genetic predisposition score.  What is less clear is whether exercise can overcome a person's genetic likelihood of becoming obese.

Investigators collected data from over 20,000 men and women who took part in the European Prospective Investigation of Cancer - Norfolk (EPIC-Norfolk) study in an attempt to examine the possible relationship between physical activity and the genetic risk for obesity (free to download).  Physical activity was determined with a questionnaire and categorized as inactive, moderately inactive, moderately active, and active.  A genetic predisposition score was calculated for each study subject by adding up the changes at the 12 different gene locations linked to increasing BMI.  Analysis of the interaction between genetics and physical activity showed that:

• When all study subjects were examined together, each additional BMI-increasing gene was linked to a 0.154 increase in BMI.
• This was even greater in the inactive volunteers where each BMI-increasing gene was linked to a 0.205 increase in BMI.
• In contrast, each additional BMI-increasing gene was only linked to a 0.126 increase in BMI in active individuals, indicating that exercise suppressed the genetic effects on body mass.
• Moderately active and moderately inactive individuals showed an intermediate effect on BMI-increasing genes, suggesting that even small amounts of activity can help fight against the genetic likelihood of becoming obese.
• When looking at obesity risk instead of body mass index, taking part in regular physical activity suppressed the genetic predisposition for obesity by about 40%.

These are both fascinating and important results.  Overall, this study shows us that while genetics certainly play a role in obesity risk and weight gain, exercise can dampen the effects of genetics.  Interestingly, the study investigators report that even exercising less than 30 minutes per day can have a positive effect on one's genetic likelihood of becoming overweight or obese.  While getting enough exercise is an important part of a healthy lifestyle for everyone, individuals who are genetically predisposed towards becoming overweight might gain additional benefit from a regular exercise routine.  So rather than believing that one's genetics doom us to being overweight, it is important to remember that exercise can fight back against one's genetic risk for obesity.

In addition to making exercise an important part of our fight against obesity, following a healthy eating plan can also be critical.  My easy diet plan is a great way develop better eating habits and lose weight while still enjoying delicious tasting foods.  Visit us at www.drtabor.com to learn more or tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

New Menu Nutrition Labeling Laws

On March 23, 2010, section 4205 of the Patient Protection and Affordable Care Act was signed into law.  Section 4205 establishes new requirements for nutrition labeling of regular menu items in chain restaurants, similar retail food establishments, and chain vending machine operators.

This law was enacted as part of our fight against obesity.  According to the background information in a recently released FDA Guidance on the menu labeling, we Americans on average consume one-third of our total daily calories while eating out and in most cases, we are unaware of the amount of calories we consume while eating at restaurants.  By implementing this new menu labeling law, the FDA hopes to provide us consumers with access to nutritional information in restaurants and allow us to make more informed dietary decisions.

For chain retail food establishments (20 or more locations doing business under the same name and offering substantially the same menu items), the new law requires the following:

• Disclosure of the number of calories in each standard menu item on menus and on menu boards.  This includes both food and drink (including alcoholic beverages) routinely presented on the menu and/or menu boards of such restaurants.
• Make additional written nutrition information available to consumers upon request and provide a statement on menus and menu boards that such nutrition information is available upon request.  Should a customer request additional nutritional information, the restaurants must supply the total number of calories, calories from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, dietary fiber, and total protein.
• Provide calorie information for most self-service items and foods on display by posting a sign adjacent to each food item.  This covers such items as foods at a salad bar, buffet line, cafeteria line or other similar self-service facility.

In regards to chain vending machines, operators of such chains must post the calorie content of each article of food sold in the machine in a clear and conspicuous manner.  This only applies to articles that do not allow the consumer to view the nutrition facts before purchasing the item.

While this new law will certainly cover most of the foods at restaurants, it will not cover all of them.  Foods not covered by this new law include condiments and other items placed on the table for general use, daily specials, temporary menu items appearing for less than 60 days per year, custom orders, and food that is part of a market test appearing on the menu for less than 90 days.  Pre-packaged food that lists the nutrition facts and can be viewed before purchase also are not covered by this new law.

While the federal law only went into effect earlier this year, a number of cities and states have previously established menu labeling laws.  It will be interesting to see how this information is both received and utilized.  The idea, of course, is that we will avoid eating less healthy options when we learn just how many calories they provide.  In many cases, menu options contain more that half (sometimes more than all) of our daily energy requirements.  However, it will remain up to us as consumers to use this information and actually choose the healthier option.  This might also impact what restaurants offer to consumers.  The hope is that once restaurants have to disclose the number of calories in their food items, they will start offering healthier, lower-calorie options more regularly.  Whether this strategy will be effective or not remains to be seen, but it has the possibility to help us develop healthier eating habits.

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Reducing Belly Fat Might Reduce Risk of Dying!

There are lots of names for it (pot belly, belly fat, etc.), but no matter what we call it abdominal obesity is dangerous to our health.  Numerous research studies have reported that abdominal obesity, or excess belly fat, has been linked to poor heart health, poor blood sugar health, and chronic inflammation.  It has also been shown that a large waist size is linked to an increased risk of death regardless of one's body mass index (BMI).  However, the effect of a large waist size within different BMI categories remained less clear until a new obesity study published in the recent issue of Archives of Internal Medicine.

For their study, obesity researchers analyzed data from over 48,000 men and over 56,000 women who took part in the Cancer Prevention Study II Nutrition Cohort.  Associations between deaths from 1997 - 2006 and waist size were examined after adjusting for BMI and various other risk factors.  The obesity investigators reported that:

• Very large waist sizes (> 47 inches in men and > 43 inches in women) increased the risk of death by more than 2 times.
• In men, an increase of about 4 inches in waist size was linked to an increased risk of death for those with a normal BMI (16%), overweight BMI (18%), and an obese BMI (21%).
• In women, a similar increase in waist size was also linked to an increased risk of death in all three BMI categories; 25% increased risk in normal BMI, 15% in overweight BMI, and 13% in obese BMI.

This new obesity study emphasizes the importance of getting rid of belly fat and maintaining a healthy waist size, regardless of one's body mass index!  Research suggests that abdominal obesity is particularly dangerous because it is linked with the development of fat tissue around internal organs.  According to the National Institutes of Health, a waist size over 35 inches in women and over 40 inches in men are linked to poorer health.  This new study expands upon that information indicating that very large waist sizes are linked to an increased risk of death.

Of course, the most interesting part of this study is the fact that this increased risk of death with increased waist size was even seen in men and women with a normal body mass index.  Therefore, even if one has a healthy body weight for their height, an overly large waist can still negatively impact their health.  The exact reasons for this are currently unclear and will require further research.  This finding may also add fuel to the debate on whether body mass index or waist:hip ratio are better measures of overall health.  In either case, be sure to make waist size an important part of your weight loss or weight control strategies.

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Are Restaurants Getting The Message?

Recent news stories released earlier this summer suggest that restaurants might actually be starting to provide healthier options for their patrons, which considering the present rate of obesity in the U.S. is excellent news.

According to one recent press release, 60% of consumers responding to a marketing survey want to eat food that tastes great while dining out and 23% are looking for healthier meals.  Apparently, restaurants are starting to make the necessary changes to accommodate their customer's wishes.  According to this marketing research, menu items labeled as healthy increased by 65% with some of that improvement due to an increase in dishes that contain fruits and vegetables and an increase in vegetarian options.  Whether these menu changes are resulting in diners eating healthier or vice-versa, the survey reports that about half of the individuals responding attempt to eat healthier at restaurants by choosing lower fat items, eating more fruits and vegetables, and consuming less calories.

Additional news from the University of Minnesota School of Public Health's Nutrition Coordinating Center indicates that fast food restaurants have been successfully lowering the trans fat in their food items.  By using their nutritional values database of thousands of food items, the researchers were able to analyze changes in trans fat levels in french fries made at 5 major fast food restaurants from 1997 - 2008.  According to this analysis, McDonald's, Burger King, and Wendy's all successfully reduced the amount of trans fat in their french fries without increasing the amount of saturated fat.  This is a significant step considering that trans fat has been shown to have a negative impact on heart health and health authorities recommend that trans fat consumption be held as low as possible.

Overall, these stories provide excellent news for those of us who enjoy the occasional dining-out experience, but still want to eat healthy.  While this is a great step in the right direction, improving the availability of healthy food choices is an ever-evolving challenge for restaurants.  As nutrition researchers learn more about the health effects of foods and food ingredients, dietary recommendations continue to get updated.  New recommendations due out later this year, particularly in regards to sodium intake, are likely to present additional challenges to restaurants as well as the rest of the food industry.

While restaurants continue to strive for healthier, yet still flavorful, menu items, there are actions we can all take towards healthy eating when dining out.  Below are some general tips that might help us all make healthier choices when eating out at any restaurant:

• Eat a piece of fruit before going to a restaurant in order to curb your hunger and decrease the chance of overeating.
• Share your meal with a friend... this will help reduce portion sizes.
• Order from the appetizer menu… the portions are usually smaller.
• Try to limit the amount of bread that you eat (1 piece is best).
• Look for items that are baked, broiled, braised, grilled or steamed… they are generally lower calorie choices.
• Watch out for foods high in fat and calories… terms like fried, crispy, creamed, cheese sauce, au gratin, and basted often describe higher calorie foods.
• When choosing the salad bar, skip the non-vegetable foods like meat, cheese, eggs, etc.
• Drink low calorie or calorie free options such as diet soda, water, or unsweetened tea.
• When your food arrives put half of your meal in a to go box.

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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.

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Resveratrol Might Help Prevent Weight Gain

Resveratrol, an antioxidant phytochemical found in the skins of red grapes, red wine, and purple grape juice as well as other foods, has been implicated in a number of possible health benefits, particularly heart health.  Emerging research continues to suggest that resveratrol might have anti-obesity benefits.  In fact, one recent human cell culture study suggests that resveratrol modifies the growth, development, and function of human fat cells.  However, the vast majority of this research to date has been done in rodents or cell culture systems.

A new obesity research study (free to read) examined the potential weight control benefits of resveratrol in a non-human primate (grey mouse lemur) model of obesity.  For this study, obesity researchers fed resveratrol to the lemurs for 4 weeks during their winter period of natural weight gain.  Changes in body weight, food intake, metabolic rate, hormone profiles, daily activity, and more were examined.  The obesity researchers reported that:

• Weight gain was suppressed from about 6% to 1% after the addition of reseveratrol to the lemur's diet.
• Addition of resveratrol to the diet reduced overall food consumption by 13%
• The resting metabolic rate of the lemurs fed resveratrol for 4 weeks increased by 29%.

These are interesting results that continue to support the possible weight control benefits of resveratrol.  Based on this new animal study, resveratrol appears to support weight control by reducing food consumption and increasing metabolism, thereby altering the ratio of 'calories in' versus 'calories out' in a beneficial direction.  Since resveratrol did not have any impact on levels of gut hormones involved in appetite suppression, the reason for the reduction in food consumption appears uncertain in this study.

While the weight loss or weight control benefits of resveratrol continue to get a lot of attention, the actual research in human volunteers remains sparse.  However, one new study in the Journal of Clinical Endocrinology and Metabolism reports that resveratrol has anti-inflammatory actions in human subjects and according to ClinicalTrials.gov a number of resveratrol obesity-related studies are in progress.  Therefore, we might have a clearer picture of resveratrol's weight control benefits in the near future.  In the mean time, resveratrol appears to have possible anti-inflammatory and antioxidant benefits and can be found in a number of foods that can be included as part of a healthy diet.

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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.

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

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

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

In the LOFAT group:

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

In the HIFV group:

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

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

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Does Diet Quality Impact Weight Change?

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

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

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

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

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

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

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

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

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

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

Soda Tax Reduces Consumption of Regular Sodas

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

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

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

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

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

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Anti-Obesity Potential of Resveratrol

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

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

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

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

Learn to Estimate Correct Portion Sizes

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

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

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

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

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

My easy diet plan can help eliminate the guess work involved in designing an effective weight management strategy.   Visit us at www.drtabor.com to learn more about my delicious foods!

Emotional Eating Impacts Food Choices

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

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

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

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

Healthier snacking options might include soy protein rich chips like my Crispy Lace Non-Naughty Nibbles.  They are a delicious 100-calorie snack with 7 grams of protein and lower fat than regular chips.  Visit us at www.drtabor.com to learn more!

Beneficial Bacteria Might Support Healthy Weight Loss

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

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

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

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

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

Promote Healthy Eating Habits At Your Workplace

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

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

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

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

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

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

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

Does Eating Frequently Improve Overall Health?

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

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

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

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

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

Television Food Ads Promote Poor Nutrition

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

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

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

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

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

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