Soup, Nuts and Weight Loss

It is clear that how much food we eat impacts our health and body weight.  Research is also making it clear that certain foods, particularly high-energy, low-nutrient foods, can have a negative effect on our health and cause weight gain.  In contrast, other types of foods can have a beneficial effect on our body weight and overall health.  Two recent studies explored the impact of soup and nuts on body weight changes.

In the first study, researchers investigated the relationship between soup consumption and body weight and other health factors in 103 Japanese men.  The men's intake of soup was measured using a validated food-frequency questionnaire and the link between soup consumption and body weight was analyzed.  The study investigators reported that average soup consumption in this group of Japanese men was 7 times per week and that a higher frequency of soup consumption was linked to a lower body mass index (BMI), smaller waist size, and smaller waist-to-hip ratio.  This study suggests that increased frequency of soup consumption decreases obesity risk factors.

In the second study, researchers analyzed several long-term population-based studies on the impact of nut consumption on body weight changes.  According to the researchers, two large studies reported that adding nuts to one's regular diet reduced long-term weight gain.  A study of over 1,200 people consuming a Mediterranean diet showed that addition of tree nuts to the Mediterranean diet for 1 year had a beneficial effect on waist size.  A third study of nearly 12,000 subjects showed that eating greater amounts of nuts helped reduce yearly weight gain with individuals consuming more than 4 servings of nuts per week gaining an average of 1/2 pound per year compared to about 3/4 pounds per year in those eating fewer than 4 servings of nuts per week.

These are rather interesting studies that might help many of us make healthier food choices.  Nuts are a tasty treat for most people that don't have nut allergies; however, most nuts are rich in protein, fat, and calories.  Their level of fat and calories has made nuts a somewhat cautionary food item for individuals trying to lose weight.  Fortunately, the fat in nuts is mostly of the healthier, unsaturated variety.  According to the study above, nuts might actually have a beneficial effect on weight gain prevention.  However, nuts are one of those snacks that we typically find very easy to over eat, so we should still practice moderation. 

Soups can make a very healthy meal.  If you make your own, make sure to add plenty of vegetables.  This will make the soup a very nutritious meal that will help you get your recommended daily amount of vegetables as well as increase your dietary fiber consumption.  Just remember to go easy on the salt.  This is also true for canned soups, which often contain very high levels of sodium.  Adding soup to your weekly menu plans can be a delicious and satisfying choice, just be sure to choose healthy options.

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Plan Your Weight Loss

Most of us that need to lose weight, no matter how much, realize it and have every intention to lose those unwanted pounds.  For many of us those intentions are expressed most loudly at the beginning of each year when we make our New Year's resolutions.  Each and every year, weight loss is listed as one of our most common and popular resolutions.  While our intentions are great, we often fail to follow those intentions with actions.

Researchers at the Teagasc Food Research Centre, the Irish Agriculture & Food Development Authority, have been exploring what we need to do in order to realize our good intentions when it comes to developing healthier eating habits. According to their Winter TResearch newsletter, 80 adults who took part in the National Adult Nutrition Survey were further interviewed regarding their food choice strategies and goals and their successful/failed attempts to make changes.  Based on these interviews, the nutrition researchers identified three factors that effect our ability to turn intentions into actual behaviors.  These factors are:

Planning - making actual, specific plans on how a person was going to begin and follow a healthier eating plan was considered to be extremely important in achieving the goal of eating healthier.

Monitoring - keeping track of one's progress helped individuals become more aware of positive progress, which reinforced motivation and resulted in additional progress.

Coping/Control - It was clear that obstacles get in the way of developing healthier eating habits and can result in failure.  However, deciding how one was going to cope with those obstacles or correct those failures helped individuals realize they were able to maintain their commitment and achieve final success.

Overall, this research showed that individuals who planned ahead had greater success at turning their good intentions into improved behaviors.  Planning ahead not only has to do with planning meals in advance, but also things like shopping for those planned meals and planning in advance how you intend to cope with obstacles.  It is also important to plan how you intend to monitor your progress and make sure you continue the monitoring process.  Good examples of this is keeping a food record, keeping a physical activity log, or monitoring your weight on a specific day each week.  Previous research has also reported that individuals who monitor their dietary habits and track their overall progress have greater weight loss success.  Therefore, it appears clear that forming a plan before diving into a new weight loss plan or healthier eating plan will go a long way towards ensuring long-term success.  While planning your weight loss strategy is of great importance, don't forget to put your plan into action.  Like the cartoonist Walt Kelly once said "It is not good enough for things to be planned - they still have to be done; for the intention to become a reality, energy has to be launched into operation".

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Lose Weight Successfully With High Protein, Low Glycemic Foods

Diets come and go through the years, each of them generally suggesting a specific amount of macronutrients.  These include low carb diets, low fat diets, high protein diets, and more.  While each of these diets have been reported to support weight loss in the short term, most of us find it difficult to maintain our weight loss for longer than 1 year.  Therefore, the overall success of many of these diets, particularly in comparison to each other, is often debated.

The Diogenes Study, a large, multicentered, pan-European weight loss study, has attempted to determine which type of diet is best in regards to successfully maintaining weight loss.  For this study, 773 adult men and women who successfully completed an 8-week weight loss phase were randomly assigned to one of five weight maintenance diets:

1. Low protein (13%) + low glycemic index
2. Low protein + high glycemic index
3. High protein (25%) + low glycemic index
4. High protein + high glycemic index
5. Control diet that followed each country's dietary guidelines

Each diet was moderate in fat content (25-30%) and study volunteers were directed to eat as much as they wanted while aiming to maintain their current body weight during the 26-week weight maintenance phase.  The results of this weight loss study, which were recently published online ahead of print in the New England Journal of Medicine, showed that:

• The high protein, low glycemic index diet was easier to stick to than the low protein, high glycemic index diet.
• Consumption of the low protein, high glycemic index diet resulted in a significant increase in body weight by about 3 - 4 pounds on average.  Weight re-gain was not observed on average in the other diet groups.
• Diet groups high in protein, regardless of glycemic index status, re-gained 2 lbs less than diet groups low in protein.
• Use of low glycemic index diet plans, regardless of protein level, resulted in about 2 lbs less weight re-gain than diets with a high glycemic index.
• The high protein groups and the low glycemic index groups were more likely to continue losing weight compared to the low protein and high glycemic index groups.  This was particularly true for the high protein, low glycemic index group.

This is an excellent study that shows us what might be the most effective way at maintaining weight loss for the long-term.  In this new weight maintenance study, a small increase in dietary protein intake and a small reduction in the glycemic index of foods consumed were of substantial help in either continuing modest weight loss or maintaining the weight volunteers lost in the weight loss phase of the study.  This study was also conducted in the children of the adult volunteers.  The childhood arm of the study reported similar benefits with the high protein, low glycemic index group showing a substantial decrease in the percent of overweight/obese children.  In contrast, children consuming the low protein, high glycemic index diet showed an increase in body fat.

The benefits of increasing dietary protein and decreasing the glycemic index are likely due to their effects on appetite and blood sugar metabolism.  Protein has been reported to increase our feelings of fullness and help maintain that feeling longer.  Foods with a low glycemic index have been shown to have little impact on blood sugar, helping us to avoid cravings and spikes in hunger.  These aspects of protein and low glycemic foods might be why individuals found it easier to stay on the high protein, low glycemic index diet plan compared to the other diet plans.

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Honest Body Size Perceptions Are Important

One of the largest obstacles to losing weight that many of us have is developing a realistic perception of our true body size.  In a previous blog, I discussed a Harris Interactive poll of 2,400 survey respondents that reported 30% of overweight individuals believe they are within a normal body size and that 70% of obese individuals believe they are simply overweight.  This study clearly shows that as a population we need to develop a truer perception of our body size.

A new, larger obesity research study examined our perceptions of body size, what we choose to do about it, and the potential role of health care professionals in improving our perceptions. For this study, obesity researchers analyzed data from nearly 17,000 adults who took part in the National Health and Nutrition Examination Survey from 2003 - 2008.  The study investigators reported that:

• 73% of women and 55% of men reported a desire to lose weight; however, only 57% of women and 40% of mean actually reported trying to control their weight. 
• 48% of overweight men and 23% of overweight women perceived themselves as being at their correct body weight.
• The vast majority of overweight individuals (74%) and nearly one-third (29%) of obese individuals have never been diagnosed as overweight or obese by their health care provider.
• Most overweight or obese survey respondents (74% of women and 60% of men) reported trying at least one weight loss strategy.
• Only about one-third of overweight or obese individuals reported using both diet AND exercise to lose weight.
• Obese or overweight individuals diagnosed as such by their health care provider were more likely to diet, exercise, or do both compared to individuals not diagnosed as overweight by their health care provider.

This study is a fascinating look into our perceptions of body size, what we chose to do about it, and the important role health care providers can play.  It is clear from this large population-based study that nearly two-thirds of us profess a desire to lose weight; unfortunately, only about a third of us actually take steps to lose the weight we desire to lose.  Part of this is apparently because many overweight individuals, men in particular, perceive themselves to be at a normal, healthy body weight.  Developing a more realistic and accurate perception of our body size is clearly an important step towards losing weight.  Developing a more realistic perception of our true body size can be aided by our health care providers.  Considering that the data from this study suggests that a proper body weight diagnosis by a health care professional can motivate many of us to lose weight, it is very disturbing to read that nearly 75% of overweight individuals are never diagnosed as such by their health care providers.  This clearly shows that health care providers can play an important part in our weight loss efforts.  The results of this study indicate the importance of an honest, straight-forward discussion of body size and weight control strategies with our health care providers as a first step to obtaining and maintaining a healthy body weight throughout life.

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Take Small Bites & Chew Slowly!

Retronasal aroma release is the process by which food aromas are released and sensed through our mouths during chewing.  Research has suggested that increasing the level of aromas released in this way can increase our feelings of fullness and potentially reduce our food consumption during a meal.  While we apparently each have individual differences in how well we recognize these food aromas, studies are being conducted to find ways to enhance the release of these aromas.  This includes research into different food processing methods and the effects of different eating patterns.

A new research study published online ahead of print in the British Journal of Nutrition examined the impact of bite size and chewing duration on retronasal aroma release.  In the initial part of the study, investigators asked 21 young, healthy, normal-weight volunteers to either eat freely or to eat two different fixed bite sizes.  In the second part of the study, the same volunteers were asked to either chew the food quickly (3 seconds) or more slowly (9 seconds).  During each part of the study, aroma release from the food was measured in the study volunteers.  The results of this investigation showed that:

• Taking multiple small bites of food resulted in a substantially greater release of food aromas compared to a smaller number of large bites.
• Chewing the test food for a longer duration resulted in a higher level of aroma release compared to chewing for a short length of time.
• Combining small bite size with longer chewing time did not enhance aroma release compared to either small bite size or longer chewing time by themselves.

This is a fascinating research study, which suggests that consuming our food in small bites and/or chewing more slowly releases greater amounts of aroma from the food we eat.  If retronasal aroma release is linked to an increase in feelings of fullness as some studies suggest, then eating smaller bites or chewing more slowly might cause us to feel full more quickly at meal time.  This has the possible long term effect of causing us to eat less food, assuming we listen to our bodies and actually stop eating when we feel full.  Additionally, this has the possibility of providing us with a more enjoyable dining experience based on the higher levels of food aromas we sense while eating.  Many of us have already developed particular eating habits with some eating very quickly and others eating more slowly.  Learning new, slower eating habits can be difficult for some of us, so choosing foods that lend themselves to taking smaller bites or choosing foods that are naturally chewy might be a good way to start developing better dining habits.

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Perceiving Our True Body Size

A large part of the fight against obesity revolves around obesity education and obesity awareness.  This involves making us aware of our body weight, exercise habits, eating habits and more and teaching us how to make appropriate changes that will hopefully lead to each of us adopting a healthier lifestyle.

Despite progress in obesity awareness and education, the results of a recent Harris Interactive poll suggests that as a whole, we still do not recognize when we are overweight or obese nor the extent of our body size.  Harris Interactive conducted an online survey between August 17-19, 2010 in which more than 2,400 volunteers answered questions about their body size image and more.  The results of this survey indicated that:

• 30% of overweight individuals think that they are within a normal body size range.
• 70% of obese people believe that they are simply overweight.
• 39% of morbidly obese people believe that they are overweight, but not obese.
• For those individuals who recognized themselves as being overweight, most of them (52% of overweight people and 75% of obese and morbidly obese people) blamed a lack of exercise on being heavy.
• Only 36% of overweight individuals, 48% of obese individuals, and 27% of morbidly obese people felt they ate more food than they should.
• Survey responders believed that weight loss surgery is the most effective weight loss method.

These are rather disturbing survey results that indicate the healthcare industry still has a lot of work to do in regards to educating us about obesity and appropriate body size.  Based on this poll, there is a large population of Americans that do not recognize they have a weight problem or do not recognize the extent of their weight problem.  Without this recognition, it is difficult for any of us to make necessary changes.  The authors of the poll suggest that fat has become the new norm, which if true, is a very unsettling situation.  Knowing your body weight and body mass index is an important part of developing and maintaining a healthy lifestyle.  You can calculate your body mass index for free at many websites, including the National Heart Lung and Blood Institute's website.  What's your BMI?

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Higher Calcium & Vitamin D Levels Support Weight Loss

The effect of vitamins and minerals on weight loss has been and remains an active area of research investigation.  Two of the most studied are calcium and vitamin D; however, the results to date have been mixed and inconsistent making the role of the calcium and vitamin D in weight loss somewhat controversial.

A new weight loss study published online ahead of print in the American Journal of Clinical Nutrition further examined this possible relationship.  Weight loss researchers collected and analyzed data from 322 volunteers who took part in the 2-year Dietary Intervention Randomized Controlled Trial.  The results of the weight loss researchers analysis showed that:

• Vitamin D blood levels at the beginning of the study were lower in volunteers with higher body mass index (BMI) scores.
• At 6 months, higher levels of dairy calcium consumption were linked with greater weight loss.  An average of 580 milligrams of calcium per day was linked to a weight loss of about 12 lbs on average, while intake of about 360 milligrams per day on average was associated with a weight loss of about 8 lbs.
• Similar results were observed for vitamin D.  Blood levels of about 30 ng/ml vitamin D on average were also associated with a weight loss of about 12 lbs.
• Each incremental increase in dietary calcium intake was associated with about a 45% increased chance of losing 10 lbs, while each incremental increase in vitamin D blood levels increased the chances of successfully losing 10 lbs by about 70%.

These are excellent results indicating that higher consumption of calcium and higher blood levels of vitamin D, two important micronutrients, might be related to greater weight loss while dieting.  In general, it is very important to make sure you get adequate amounts of vitamins and minerals when dieting since dieting has been reported to lead to insufficient micronutrient intake.  This study not only supports that, but also indicates that getting enough of these two micronutrients might be one key to successful weight loss.  If you are not getting adequate amounts of these and other micronutrients through your regular diet and lifestyle, a good multivitamin/multimineral can be a good way to get your fully daily complement of vitamins and minerals.

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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!

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.

Exercise & Eat Right To Reduce Menopausal Weight Gain

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

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

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

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

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

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.

Maintaining one's weight at a healthy level can be a challenge for many of us.  That is why I made my diet plan easy to follow while still offering some of our favorite flavors.  Visit us at www.drtabor.com to learn more and Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Lose Belly Fat - Support Normal Blood Vessel Health

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

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

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

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

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Watch What You Eat - Choose Healthy Carbs

Obesity has become a serious problem in the U.S. with approximately two-thirds of our population considered overweight or obese.  In fact, it has been reported that obesity rates have increased in 28 states and 8 states have obesity rates higher than 30% of the population.  Dietary changes, like increases in portion sizes and increases in sugar consumption, have been reported to be partly responsible for this increase in obesity.

Sugar consumption, both the amount consumed and the type consumed, has been a focus of serious and sometimes heated debate in regards to its importance to our current obesity epidemic.  This is due to the fact that sugar, particularly added sugar, has the potential to lead to excess calorie consumption.  Despite the concerns about dietary sugar, sugars will remain a very common part of our food supply.  Many sugars like glucose, fructose, sucrose, and lactose are natural components of fruits, vegetables, grains, and more.

A recent nutrition study (free to download) examined changes in energy, total sugar, and added sugar intakes from the 1970s to the 1990's using the NHANES I and NHANES III data sets.  According to the authors of this study, many previous studies assessed dietary changes on a per capita basis, which does not always take into account amounts of food purchased and consumed.  In hopes of getting a clearer picture of dietary changes, the investigators assessed dietary changes using the NHANES data, which assessed actual food consumption and has previously been used to show the nations increase in obesity.  The results of this analysis provided some interesting information...

Energy Intake:  Total energy intake increased from the 1970s to the 1990s by 144 Calories per day on average.  Interestingly, calorie intake decreased by about 56 Calories per day in people 18 years of age or younger, while people over 18 years of age increased calorie consumption by a whopping 226 Calories per day on average.

Total Sugar Intake:  Total sugar intake, which includes added sugars, increased by 10 grams per day on average.  Average total sugar intake did not increase in people 18 years of age or younger, but increased by 14% in people over 18 years of age.

Added Sugar Intake:  Similar to total sugar intake, added sugar consumption increased by 9 grams per day on average with adults over 18 years age showing the greatest increase (18% or 13 grams per day more in the 1990s than in the 1970s!) in added sugar consumption.

Total Carbohydrate Consumption:  While increases in total sugar and added sugar were evident, the increase in total carbohydrate intake was even greater.  From the 1970s to the 1990s total carbohydrate intake increased by 40 grams per day overall with an increase of 15 grams per day in individuals 18 years of age or younger and an amazing increase of 53 grams per day (25%)  in people over 18 years of age.

However, not everything looked bad.  While carbohydrate and sugar intake increased, total fat consumption remained steady and actually decreased when looked at as a percentage of total energy intake.  Additionally, saturated fat and cholesterol intake decreased, while dietary fiber increased from the 1970s to 1990s as did intake of several vitamins.  Interestingly, while sugar intake increased, it actually decreased when examined as a percent of total carbohydrate intake.  According to these study investigators, previous research studies using per capita data might have substantially over-estimated sugar consumption.

According to the study investigators, the biggest change linked to the increase in total calorie consumption was the dramatic increase in the consumption of foods classified as "mixtures of mainly grain", which included food items like burritos, tacos, pizza, egg rolls, spaghetti, rice, other pastas, and frozen meals where the main course is a grain mixture.  Regular carbonated soft drinks, remained the biggest source of added sugars regardless of the age of the population of the decade examined.  In fact, total sugar intake from soft drinks increased by over 40% from the 1970s to the 1990s.

This is an interesting paper with quite a bit of information in it about our dietary changes that I've not discussed here, making it a good read if you have the time to spare.  Based on this study, consumption of total sugars, added sugars, and total carbohydrates have increased from the 1970s to the 1990s, but the increase in carbohydrate consumption was dramatically greater than the increase in sugar consumption.  These data and the study authors suggest that the increase in "mixtures of mainly grain", which are present in common frozen and fast food meals, might be the major contributor to excess calorie consumption and the rise in obesity rates since the 1970s.  With the increasing abundance of these foods, it becomes more important for each of us to be nutritionally aware and make healthy choices whenever possible.  While sugar and carbohydrate intake has increased, we can counteract that to some degree by choosing low glycemic options.  By targeting low or even medium glycemic foods, we can minimize rapid blood sugar changes and gain better control of our food cravings and eating habits.

My easy diet plan is a great way to add delicious-tasting, low-glycemic foods to your daily plan.  Visit us at www.drtabor.com to learn more and tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

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.

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

Fighting The 'Freshman Fifteen'

It's the time of year when many recent high school graduates start heading off to begin their college careers.  One of the many challenges these aspiring young adults will face is avoiding what has been called the "freshman fifteen", the typical weight gain experienced by young adults during their first year at college.  The change in lifestyle experienced when starting college and the freedom of choice that goes with it can lead to unhealthy eating habits and subsequent weight gain, though the actual average weight gain has been reported to be less than the name suggests.

While a number of factors impact weight gain during this transitional phase, less is known about some of the environmental factors that influence a person's body weight during their first year of college.  A recent health and nutrition study examined the impact of some environmental factors on college freshman weight gain.  For this study, obesity researchers investigated the impact of college dormitory characteristics on freshman weight gain, eating habits, and physical activity.  The results of this study showed that:

• Freshman students assigned to dorms with on-site dining halls gained more weight than students assigned to dorms without on-site dining halls.
• Female freshman residing at dorms with on-site dining halls weight more and exercised nearly 1.5 times less than female freshman living at dorms that did not have on-site dining halls.
• Living in dorms with on-site dining halls was linked to male freshman consuming more meals and more snacks each day.
• Dormitories located near a campus gym led to increased physical activity by female freshman compared to dorms located near the center of the campus.

This nutrition study indicates that living conditions and physical environment can influence a college freshman's eating habits, exercise habits, and body weight.  While on-site dining halls can be wonderfully convenient, it appears that this convenience might come at an unexpected price.  These environmental factors can be important for new college students to keep in mind when trying to maintain a healthy lifestyle.  Developing and maintaining healthy eating and exercise habits can not only help fight off the 'freshman fifteen', but can help develop healthy habits for life.  According to the American Institute for Cancer Research (AICR), unhealthy habits developed during this transitional period can turn into lifelong habits that can negatively impact a person's health in the long term.  The AICR recommends the following five strategies to help college freshman stay fit:

1. Aim for proper portions with plenty of fruits, vegetables, and whole grains.
2. Plan meals in advance
3. Limit the amount of alcohol consumed, particularly since these contain non-nutritive calories
4. Remain or become physically active
5. Become more aware of the nutritional value of foods

Avoiding the 'freshman fifteen' can be tough, but by being aware of the risk, planning ahead, and developing healthy lifestyle habits, it is possible for any new college student to successfully fight the 'freshman fifteen'.

My delicious protein-rich bars and shakes make an excellent, low-glycemic choice for anyone wanting to manage their weight.  Learn more about my easy diet plan by visiting us at www.drtabor.com.

Obesity Linked To Poor Omega-6 to Omega-3 Ratio

Dietary fats are often misunderstood and as a result are often grouped together as a bad part of our regular diets.  For years we were told that limiting the amount of fat in the diet was the right way to eat for both weight management and heart health.  While this is still correct to a point (eating too much fat is still not good for us), we have learned that eating healthy consists of choosing the right fats in the correct amounts.  Fats are an essential part of a healthy diet.  They supply energy and are vital for the absorption of the fat-soluble vitamins A, D, E, and K.  Fats also are important for the normal operation of many of our body's functions.  Unhealthy fats consist of the saturated fats and trans fats, which have been linked to poor heart health.  In contrast, the monounsaturated and polyunsaturated fats are considered healthier fats.  Interestingly, research over the last several years suggests that even the healthy fats need to be consumed in appropriate proportions.

A new obesity research paper explored the impact of a Western diet, which typically has an unhealthy ratio of omega-6 to omega-3 polyunsaturated fats, on obesity over several generations of mice.  For this study, the obesity researchers fed male and female mice a high fat diet (35% of total calories).  This high fat diet  consisted of a high ratio (28:1) of omega-6 fat (linoleic acid) to omega-3 fat (alpha-linolenic acid) and was fed over four subsequent generations.  Consumption of this unbalanced, Western diet resulted in an increase in fat mass over the four generations.  Additionally, changes in fat tissue genes and protein production, particularly those involved in inflammation, were observed throughout the generations of mice consuming this unbalanced diet.  These researchers concluded that even in a population with genetic stability and an unchanging routine, consumption of an unbalanced, high fat diet leads to greater incidence of obesity.

The results of this study appear to reflect the unbalanced diets we typically consume and the rise in obesity seen over the last 20 years or more.  According to some researchers, human beings originally consumed a diet with a 1:1 ratio of omega-6 to omega-3 fats.  Unfortunately, a typical Western diet now contains a ratio of approximately 20:1 omega-6 to omega-3 fats.  This unhealthy ratio of omega-6 to omega-3 fats has arisen through both the excessive consumption of omega-6 fats and insufficient consumption of omega-3 fats.  Current research efforts suggest that dropping back down to a ratio of less than 4 parts omega-6 to 1 part omega-3 has many healthy benefits and that increasing omega-3 consumption is a critical part of re-balancing our dietary fat intakes.  This new obesity research study explored the omega-3 fatty acid alpha-linolenic acid.  The current recommendation for alpha-linolenic acid consumption is between 1.1 - 1.6 grams per day and can be obtained from a variety of plant sources including flaxseed, soybeans, walnuts, and olive oil.  When designing your healthy eating plan, remember to not only aim for healthy fats but for the right balance of healthy fats.

Visit us at www.drtabor.com to learn about the delcious foods that you can eat on my easy diet plan!  Or tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

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.

Whether you are looking to lose weight or maintain the healthy body weight you have already obtained, my easy diet plan can help.  Visit us at www.drtabor.com to learn more about my delicious, hunger-satisfying foods!

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

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.

Following a diet plan or weight control plan can be difficult for many of us.  Including delicious tasting foods in my diet plan makes it easy to follow and maintain long-term.  Visit us at www.drtabor.com to learn more!

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!