Maintain A Healthy Body Weight With A Mediterranean Diet

A Mediterranean type diet pattern, which is typically rich in fruits, vegetables, fish, olive oil, nuts, beans, and seeds, with only low to moderate consumption of red meat and wine, has been reported to have a number of possible health benefits.  Some studies have suggested that the possible benefits of the Mediterranean diet might be due to the levels of olive oil consumption in a Mediterranean diet.  In fact, recent research reports that the possible benefits of olive oil might be through a reduction in chronic inflammation.

While research suggests that following a Mediterranean diet plan might support normal human health, the benefits of this dietary lifestyle on obesity risk are apparently less clear.  To examine the impact of the Mediterranean diet on weight gain and obesity risk, nutrition researchers conducted a study in over 103,000 men and over 270,000 women from 10 European countries.  Study investigators collected body characteristics at the beginning of the study and after an average of 5 years and determined the volunteers' adherence to the Mediterranean Diet pattern by measuring their consumption of 9 different dietary components typical of the Mediterranean diet.  The results of this research showed that individuals who stuck to the Mediterranean diet pattern closely maintained their body weight over the 5-year study period.  Compared to individuals who did not comply well with the Mediterranean diet pattern, individuals who complied well were 10% less likely to become overweight or obese.  The nutrition researchers further reported that the low level of meat consumption, typical of the Mediterranean diet pattern, appeared to be the reason for the ability of individuals to maintain their body weight while on this dietary pattern.

Being overweight or obese has been linked to a number of chronic health conditions, which emphasizes the importance of maintaining a healthy body weight throughout life.  A typical Mediterranean diet is rich in fruits, vegetables, nuts, beans, and fish, but low in red meat and wine.  This is in contrast to a typical Western diet, which is generally high in red meat, high-fat foods, refined grains and sweet desserts.  This new research study shows that following a healthier diet pattern might help us each with our weight management goals and reduce the risk for obesity.

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

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.

Internet Weight Loss Programs Can Work!

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

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

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

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

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

Reduce Meat Consumption To Prevent Weight Gain

Most of us love to eat meat, whether it is beef, poultry, pork, or one of the many other varieties.  When cooked right, meat can be delicious, savory, and satisfying.  However, most of us eat too much meat.  Instead of limiting ourselves to the recommended 3-ounce portion we should consume, most of us will eat the whole steak or chop set in front of us whether it is 9, 12, or more ounces.  While it is an excellent source of protein, meat, particularly red meat, can also be a source of unhealthy dietary fat.  The impact of meat consumption on body weight remains a topic of debate with many, but not all, studies suggesting that meat consumption is linked to weight gain.

As part of a large European  study on cancer and nutrition, researchers examined the association between meat consumption (total meat, red meat, poultry, and processed meat) and weight gain after 5 years.  For this study, the researchers recruited over 100,000 men and nearly 300,000 women from 10 European countries.  Questionnaires were used to determine dietary habits, which were then analyzed in respect to changes in body weight over a 5-year period.  Results of this diet and body weight analysis showed that:

• Total meat consumption was linked to an increase in body weight.  This was true for both normal weight and overweight volunteers and for both smokers and non-smokers.
• When the data was adjusted so that caloric intake was comparable, an increase in meat consumption of 250 grams (about 9 oz) per day was linked to a 4.4 pound greater weight gain after 5 years.
• Positive links between weight gain and consumption of red meat, poultry, and processed meat were also observed.

These are interesting results that confirm earlier observational studies that suggest meat consumption can lead to weight gain.  The most interesting result outlined in this study is that meat consumption would lead to weight gain even if calorie consumption was approximately equal.  While we might look at the numbers and think that gaining 4.4 lbs  over 5 years is pretty insignificant, over a lifetime this would add up to a substantial weight gain.  Therefore, this study suggests that limiting the amount of meat we eat on a regular basis might help us maintain a healthy body weight over time.  Meat is clearly a good source of protein and we all need protein in our diets.  However, making wise choices in the meats we consume (aim for leaner meats and appropriate portion sizes) and including protein from non-meat sources can help us limit meat consumption to a healthier level.

My milk protein bars and shakes and soy protein bars and shakes are good sources of dietary protein and a delicious part of my easy diet plan.  Visit us at www.drtabor.com to learn more!

Don't Let Your Workouts Slow You Down!

Regular exercise, outside of our normal daily physical activities, is a vital part of maintaining a healthy lifestyle and a healthy body weight. The 2008 Physical Activity Guidelines for Americans recommends that we should exercise more than 300 minutes per week of moderate-intensity exercise or more than 150 minutes per week of vigorous-intensity exercise, though less than half of us meet these recommendations.

Research studies have suggested that committing to a regular, structured exercise program might cause us to reduce the amount of physical activity we get during the rest of the day, partially compensating for our daily workout.  Whether our choice of exercise intensity impacts our overall daily amounts of physical activity remains unclear and is the subject of a new obesity research study. 

For this new study (free to download), research investigators enrolled 36 overweight or obese postmenopausal women who had been inactive during the 6 months before the study started.  Eighteen of the women were assigned to moderate-intensity exercise and the other 18 women were assigned to vigorous-intensity exercise such that calories burned were similar in both groups of women.  Total physical activity (structured exercise + normal daily activities) was measured both on days with structured exercise and on days without structured exercise.  The results of this investigation were very interesting.

Moderate-Intensity Exercise.  In women exercising at a moderate intensity, the amount of energy burned was higher on days when they exercised (~577 Calories) than on days when they did not exercise (~450 Calories).  However, this difference between exercise and non-exercise days (~127 Calories) was substantially less than the calories burned on the treadmill, suggesting that the women burned less calories outside of their workout on days that they exercised.

Vigorous-Intensity Exercise.  In women exercising at a vigorous intensity, the amount of total energy burned was LESS on days with treadmill exercise (~450 Calories) than on days without treadmill exercise (~520 Calories), suggesting that the women in this study were reducing the amount of physical activity they did outside of the structured program on days they exercised.

These are fascinating results that suggest we might automatically compensate for any structured exercise program to which we commit if we are not careful.  According to this study, the greatest risk appears to come with vigorous-intensity exercise.  In this group of women, those that committed to vigorous-intensity exercise on average reduced their non-treadmill physical activity so much that they burned more calories on non-exercise days than they did on exercise days.  While this reduction in non-treadmill physical activity was seen in both groups of women, it was clearly more pronounced in women following a vigorous-intensity program.  These findings make it clear that we need to educate individuals deciding to start a structured exercise program about the importance of maintaining their normal levels of physical activity in addition to their exercise program in order to achieve the best possible results.

Walking 30-45 minutes per day is a great way to start a healthy exercise and weight loss plan.  Visit us at www.drtabor.com to learn more about my easy diet plan and physical activity plan.

Berberine Blocks Fat Production in Obese Mice

Berberine is chemical found naturally in plants such as Berberis (a shrub) and Goldenseal (a member of the buttercup family).  It has been used in traditional herbal medicine to treat bacterial and fungal infections.  Research into the potential health benefits of berberine suggests that it might have heart health and other benefits.

A new obesity study was conducted in mice to determine if the potential anti-obesity benefits of berberine seen in cell culture studies might also be evident in an animal model of obesity.  For this study, obesity researchers treated mice being fed either a normal diet or a high-fat diet to induce obesity with berberine.  The results of this study showed that:

• Berberine reduced weight gain in obese mice fed a high fat diet.
• Food intake by obese mice was reduced by treatment with berberine.
• Berberine had beneficial effects on markers of cholesterol health and blood sugar health.
• Treatment with berberine did not have any negative effects on mice fed a normal diet.

These are interesting results suggesting that this naturally occuring plant chemical might have potential weight management benefits.  Previous research indicates that berberine's possible benefits are likely due to its anti-inflammatory activities and its ability to reduce production of fat by fat cells.  Additional research will be needed to test the potential anti-obesity benefits of berberine in human clinical trials.  While appropriate levels of exercise and food consumption remain the cornerstone of maintaining a healthy body weight, new discoveries that can help fight the current obesity epidemic are always welcome!

Eating healthy and getting enough regular exercise is critical for healthy weight management.  My diet plan is an easy way to start developing healthier eating habits, while still enjoying many of your favorite flavors.  Visit us at www.drtabor.com to learn more.

Reduce Weight Gain By Bicycling & Walking

We are all aware of the importance of regular exercise for maintaining overall health as well as maintaining a healthy body weight.  However, the benefit of some forms of exercise, particularly bicycling, on weight control are not well studied.

A 16-year follow-up study of more than 18,000 women who took part in the Nurses Health Study II investigated the impact of walking and bicycling on weight change between 1989 and 2005.  The results of this study showed that:

• At the start of the study, only 39% of the women walked briskly and only 1.2% of them bicycled for more than 30 minutes per day.
• Women who increased their bicycling or brisk walking (> 3 mph) by at least 30 minutes per day gained substantially less weight.
• Slow walking (< 3 mph) did not prevent weight gain.
• Women who did not bicycle before the study started and increased they bicycling by at least 5 minutes per day gained less weight than women who did not bike at all.
• Normal weight women who rode a bike for more than 4 hours/week had about 25% lower odds of gaining more than 5% of their initial body weight.
• Overweight women who bicycled at least 2 hours per week had a 46% lower chance of gaining more than 5% of their initial body weight.

Overall, these study results continue to show us the importance of exercise for weight control.  Even small amounts of brisk exercise can have some benefits, but as this study indicates, additional amounts of exercise have additional benefits.  According to the newest obesity report, the majority of us aren't getting the recommended amounts of exercise.  In fact, the states with the highest rates of obesity have the highest percentage of sedentary adults.  Regular moderate-intensity or vigorous-intensity exercise has multiple health benefits in addition to supporting healthy weight management, so remember to get the right amount of exercise as often as possible.

My easy diet plan recommends at least 30-45 minutes of brisk walking six days per week.  Walking is a great, low-impact way to start exercising and has many benefits.  Visit us at www.drtabor.com to learn more about my delicious foods and easy diet plan.

Obesity Rates Continue To Rise!

The newest national obesity report, "F as in Fat: How Obesity Threatens America's Future 2010" was recently made available to the public and indicates that obesity levels continue to increase.  While the full report is free to read, some of the major finding are briefly outlined below:

• Adult obesity rates rose in 28 states.
• 38 states have an obesity rate more than 25% with 8 of those states having obesity rates greater than 30%.
• Of the 11 states with the highest obesity rates, 10 are Southern states with Mississippi having the highest rate of obesity (33.8%).
• Adult obesity rose for a third year in a row in 11 states and for a second year in a row for 15 states.
• Obesity rates were highest in individuals with an income below $15,000/year and lowest in individuals with an income above $50,000/year, suggesting the cost of healthy foods is a barrier to healthy eating.
• Physical inactivity rose in 12 states with 6 states reporting that more than 30% of adults did not exercise.
• 8 of the 10 states with the highest rates of obesity also had the lowest rates of fruit and vegetable consumption.

The report indicates that obesity reached 'epidemic proportions' in 2001, after which steps were taken nation wide to slow or prevent the increase in obesity rates.  Unfortunately, these steps were often too slow to develop and were not always well-accepted.  According to this new report, programs to prevent obesity have grown tremendously in the last couple of years and research suggests that 80% of Americans recognize obesity as a national problem.  Some of the programs being widely adopted include raising nutritional standards for school lunches and foods sold in vending machines (over 20 states), requirements for body mass index screening of children and teens (20 states), linking local farms to schools (23 states), imposing soda taxes (33 states), and improving safe access to community streets for pedestrians and bicyclists (13 states).  Hopefully, this growing obesity awareness and improved obesity education will lead to a reversal of the obesity trends being reported.

Maintaining a healthy body weight is an important part of living a healthy, active lifestyle.  My easy diet plan is a delicious way to manage your weight and eating habits.  Visit us to learn more!

Our Neighborhood Effects Our Obesity Risk

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

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

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

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

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

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

Black Tea Polyphenols for Weight Management

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

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

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

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

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

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.

My milk and soy protein bars and shakes contain 20 grams of high quality protein, making them an excellent and convenient part of my easy diet plan.

Soda Tax Reduces Consumption of Regular Sodas

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

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

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

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

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

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

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!

Vigorous Exercise Reduces Cellular Aging

Telomeres are complexes composed of protein and DNA that cap the ends of the chromosomes in our body's cells.  Because telomeres shorten as we age, they have become a cellular marker of biological age.  Additionally, short telomere length has been linked to a number of chronic diseases and possibly early death.   Interestingly, telomere length appears to be modified by a variety of factors including diet, body size and stress.  A number of studies have reported that greater amounts of perceived stress are associated with shorter telomere length.  However, few studies have evaluated the ability of stress-reducing interventions to protect telomeres.

In a new anti-aging research study (full paper is free to read), investigators examined the effect of exercise on stress and telomere length.  Previous research has suggested that stress has a negative impact on human health and that this might be due to a link between chronic stress and telemore length. Other studies have shown a positive link between exercise and longer telomere length.  This new study was conducted to more clearly define the possible relationships between stress, exercise, and telomere length. 

For this new anti-aging study, investigators divided 63 postmenopausal with different stress levels into either Sedentary or Active groups based on their level of physical activity.  The women classified as Active met the CDC-recommended amount of daily activity.  The odds of the study subjects having long or short telomeres were calculated based on their amount of exercise and their perceived stress level.  The study investigators reported that:

• Volunteers with high perceived stress levels were less active and had shorter telomeres.
• Among non-exercisers, each increase in perceived stress increased the odds of having shorter telomeres by 15 times.
• Among volunteers who exercised, telomere length was not affected by stress levels.
• Analysis of different levels of physical activity indicated that the benefits of exercise on telomere length were achieved by at least 15 minutes of vigorous activity per day.

These are fascinating research results, which suggest an anti-aging benefit of short periods of vigorous physical activity.  This study suggests that (1) high levels of chronic stress are linked to shorter telomeres and therefore a shorter cellular lifespan and (2) short periods of physical activity can protect our telomeres from stress-related shortening.  It is thought that exercise might protect telomeres by increasing the enzyme needed to prevent or slow telomere breakdown, though this theory requires additional testing.  While exercise appears to have an anti-aging benefit, stressed individuals are reportedly less likely to exercise.  This makes it imperative to develop physical activity programs targeted towards highly stressed individuals, individuals who might possibly derive some of the greatest benefits from exercise.

Exercise is an important aspect of any healthy weight management plan,  My easy diet plan recommends 30-45 minutes of walking or other physical activity you enjoy 6 days per week.  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!

Chili Pepper Compound Alters Genes In Fat Tissue

Capsaicin is probably the best known compound found in hot chili peppers.  It is responsible for the burning or hot sensation we feel when we eat these or similarly hot peppers.  Research has suggested for quite some time now that capsaicin might support healthy weight loss.  The primary reason for capsaicin's potential to help with weight loss is its ability to induce thermogenesis (heat formation in the body), which in turn could increase the number of calories burned.  Additional research has suggested that capsaicin might also induce a feeling of fullness, which could lead to smaller caloric intake.  Despite these early, positive findings for capsaicin's use as a weight management tool, the biological mechanisms by which it might support healthy weight loss remain unclear.

New research published in the June issue of the Journal of Proteome Research suggests that capsaicin's possible weight loss benefits might be mediated through changes in the gene expression profile of fat tissues.  For this study, rats were fed either (1) a normal diet with no capsaicin, (2) a high fat diet with no capsaicin, or (3) a high fat diet with capsaicin at a dose of 10 mg per kg of body weight.  Changes in body weight and changes in proteins produced by fat tissue were examined between treatments.

Results of this new study showed that rats fed a high fat diet that included capsaicin lost 8% of their body weight in comparison to rats fed a high fat diet and not getting any capsaicin.  Furthermore, inclusion of dietary capsaicin resulted in changes in 20 proteins, 10 of which dramatically increased and 10 of which dramatically decreased.  Most of these proteins were known to be involved in lipid metabolism and antioxidant status.  You can read more about this study and the metabolic differences between what adipose tissue and the more active brown adipose tissue in an accompanying editorial.

The results of this new study are very intriguing and provide additional support for the potential anti-obesity role of capsaicin as well as related compounds.  While research with human subjects is still fairly limited, early results suggest that capsaicin and/or capsinoids might increase thermogenesis, decrease appetite, support abdominal fat loss, and increase fat breakdown.  Should research continue to show weight loss benefits of capsaicin as well as its safety, this compound might become a useful part of a healthy weight management plan.

My easy diet plan is a great way to lose weight or keep the weight you lost from coming back.  My delicious bars, shakes, and chips are a great choice for controlling your calorie intake without feeling deprived.  Visit us to learn more!

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!

Get Active & Stay Active!

In several of my previous blogs, I've talked about the importance of being physically active.  The new 2008 Physical Activity Guidelines for Americans also stresses the importance of physical activity and goes so far as to indicate that additional exercise beyond the minimum recommendations can provide additional health benefits. 

However, it is unclear how many people actually meet these guidelines.  A new study in the journal Preventive Medicine used data from a 2007 behavioral questionnaire to determine how many people actually exercise more than  300 minutes per week of moderate-intensity exercise or more than 150 minutes per week of vigorous-intensity exercise, the amounts suggested by the Guidelines for additional health benefits.  According to this study, in the year 2007:

• Only 43.5% of adults met the new 2008 Guidelines recommendations for being highly active
• 48% of men and 39% of women were considered highly active
• More non-Hispanic whites were considered highly active (46%) than Hispanics (38%) and African Americans (38%).

Overall, this data analysis shows that less than half the population surveyed met the "highly active" recommendations of the new 2008 Guidelines, meaning less than half of the surveyed population exercised for more than 300 minutes/week (~45 minutes/day) of moderate-intensity exercise or 150 minutes/week (~20 minutes/day) of vigorous-intensity exercise.  These results suggest that we need to continue getting the word out about the importance of adequate levels of physical activity for health benefits.  However, it would be interesting to conduct a similar survey now, a couple of years after the establishment of the new 2008 Guidelines to determine if the establishment of these recommendations have had a positive impact on physical activity levels.

It is pretty common for most of us to go through periods of time where it is difficult to get or stay motivated in regards to exercise.  It happens without us ever really knowing it… things get hectic at work, the kids have homework that needs to be completed, activities outside of school and work require our time, etc.  All of these things can make it difficult to get in the daily exercise our bodies crave.  Below are just a few ideas for getting moving and staying motivated… 

• Work out with a friend – this can make your exercise more enjoyable and makes everyone more accountable.
• Schedule a workout session and set it as a priority – for many of us, if it’s on the calendar we’ll make sure it gets done!
• Keep an exercise log - this will help you see how much you have improved over time and motivate you to do more.
• Set specific goals – once you’ve accomplished your initial goals, continue to set new goals.
• Make sure you enjoy the activity – doing something you enjoy will make it easier to continue long term.
• Try different workouts or activities – Variety keeps you from being bored and helps reduce the chance of a weight loss plateau.
• Set up a reward system – for example, if you meet an exercise goal plan a relaxing day at the pool, beach or spa.
• Join an intramural team – camaraderie and competition can help make exercise fun!

Each of these ideas can help you get started and stay motivated.  With the right support system (family and friends) in place you’ll be moving and losing weight, while having fun at the same time!

What keeps you motivated to exercise?