Cutting Carbohydrate Intake Just 2 Days a Week Can Accelerate Weight Loss

Dieters who can’t stomach the idea of limiting carbohydrates 7 days a week just got good news: You might be able to drop more weight if you cut back on carbs just 2 days a week.

British researchers found that women who limited their carbohydrate intake to 50g (approximately the amount of carbohydrate in 1 cup of cereal or rice) for two days and ate a reasonable diet on the other days of the week dropped about 9 pounds on average, as compared to the 5 pounds lost by women who cut back to around 1,500 calories every day, according to a report presented at the CTRC-AACR San Antonio Breast Cancer Symposium.

“We came up with the idea of an intermittent low-carb diet because it enables people to still have foods that are very satiating,” said the study’s lead author Michelle Harvie, a research dietitian at the Genesis Prevention Center at the University Hospital in South Manchester, England. Harvie and her colleagues were spurred to find a diet that would be easier for women to follow because research has shown that obesity and the changes it causes in the body increase the risk for breast cancer. “We know from our research in animal models that losing weight has the potential for reducing breast cancer risk,” Harvie said.

The researchers followed 88 women for four months. All the women were at high risk for breast cancer based on their family histories. One third of the women were put on a Mediterranean-type diet that restricted calories to about 1,500 per day. A second group was told to eat normally most of the time, but two days a week to cut carbs and also calories to about 650 on those two days. The third group was also to cut carbs two days a week, but there was no calorie restriction on those days. At the end of four weeks women in both of the intermittent dieting groups had lost more weight — about 9 pounds — than the women who ate low calorie meals every day of the week — about 5 pounds. Women in the intermittent dieting groups also had better improvement than daily dieters in the levels of hormones — insulin and leptin — that have been linked with breast cancer risk, Harvie said.

What to do:  To follow this diet, you need to significantly cut back carbohydrates two days a week and try to eat sensibly the rest of the time. What that means is that you can eat protein, healthy fats, green vegetables, and 1 fruit on the two low carb days, but skip bread, pasta, and starchy vegetables like (potatoes & plantains), and sweets to stay under the 50g carbohydrate limit.

Adapted from article by L. Carroll for msnbc.com accessed at http://today.msnbc.msn.com/id/45587821/ns/today-today_health/t/cutting-carbs-just-days-week-can-spur-weight-loss/

Drinking 3 or More Drinks per Week Raises Risk of Breast Cancer

Corroborating prior studies, a recent study on 106,000 women, found women who drank the equivalent of 3-6 glasses (4 oz. each) of wine per week were 15% more likely to develop breast cancer than women who never or rarely drank. Women who consumed much more alcohol -- about two glasses of wine or the equivalent of beer (12 oz.) or liquor (1.5 oz.) a day -- had a 51% increased chance of being diagnosed with breast cancer during nearly three decades of follow-up.  This study also found that even as few as three alcoholic drinks (a drink is defined as 4 oz. wine/12 oz. beer/1.5 oz. spirits) a month were associated with a slightly increased risk of breast cancer.  The risk was similar whether women drank wine, liquor or beer.

Prior research has also found an association between alcohol consumption and breast cancer. One reason for the connection may be that alcohol raises levels of circulating estrogen, and high levels of estrogen are linked to breast cancer.  What made this study unusual is that information was provided about women's alcohol consumption over several decades. Many other studies have asked about alcohol consumption at a single point in time, but drinking patterns may change over a lifetime. 

Another recent study looking at the relationship between drinking and breast cancer found that drinking alcohol may be especially risky for young women who have a family history of breast cancer (including having a mother, grandmothers or aunts with the disease).  In this study, researchers examined data on more than 9,000 girls from 1996 (when they were aged 9 to 15) through 2007.  They focused on 67 participants who were later diagnosed between the ages of 18 and 27 with benign breast disease, a large class of conditions that can cause breast lumps or pain and can be a risk factor for breast cancer.

The researchers found that women who have a family history of breast cancer or breast disease were about twice as likely to develop both benign breast disease and breast cancer than women with no family history of the disease.  Risk of benign breast disease rose along with how much alcohol the young women consumed.

What to do:  Breast cancer risk appears to increase with cumulative alcohol consumption.  Therefore, women who occasionally over-imbibe on vacation or at a holiday party shouldn't be alarmed.  And women who drink 1-2 drinks per week are likely not substantially raising their risk for breast cancer.  However for those who are drinking 6-10 or more drinks per week, risk of breast cancer is significantly increased.  Persons with a family history of breast cancer should be especially aware of their alcohol intake.  For all women, it is likely best to limit intake to no more than 3-4 drinks total per week.  Remember a drink is defined as 4 oz. of wine, 12 oz. of beer, or 1.5 oz. of spirits.  Many portions are larger than this and could count as 2 drinks even if they are served in one glass.  It is also true that previous studies have suggested a glass of red wine daily has significant cardiovascular benefits, so this has to be weighed against the breast cancer risk.  For cardiovascular benefits, among types of alcohol, red wine appears to be most beneficial.  Still, it is not recommended that women who do not drink should start consuming wine daily for its cardiovascular benefits.

SOURCES: Wendy Y. Chen, M.D., M.P.H., assistant professor, medicine, Brigham and Women's Hospital and Harvard Medical School, Boston, Mass; Steven A. Narod, M.D., professor, Dalla Lana School of Public Health, University of Toronto, and research chair, breast cancer, Women's College Research Institute, Toronto, Canada; Nov. 2, 2011, Journal of the American Medical Association.

Anees Chagpar, M.D., M.P.H., director, The Breast Center at Smilow Cancer Hospital at Yale-New Haven, and associate professor, department of surgery, Yale School of Medicine, New Haven, Conn.; Nov. 14, 2011, Washington University School of Medicine news release.

Adapted from articles at:  http://www.nlm.nih.gov/medlineplus/news/fullstory_118685.html and http://www.nlm.nih.gov/medlineplus/news/fullstory_118204.html

Research Finds Vitamin D May Be Crucial in Preventing Cardiovascular Disease and Fighting Infections

A growing body of evidence is finding that adequate levels of Vitamin D are important not only in maintaining healthy bones but also in reducing risk for cancer, heart disease, stroke, diabetes, autoimmune diseases, and infections.  Unlike other essential vitamins, Vitamin D is a hormone your body can make when skin is exposed to the sun. Vitamin D is not present in most foods but is found in fortified milk and fatty fish.  However these sources do not provide adequate Vitamin D for many people, especially for persons who are older, obese, have darker skin, or live in colder climates like New York.   An estimated 40%-75% of people in the U.S. are deficient in Vitamin D. 

Here are some highlights of recent studies revealing the importance of Vitamin D to heart health.   It is believed Vitamin D reduces blood vessel inflammation and therefore is an important ingredient in the prevention of heart disease.  A recent review of 75 research studies on Vitamin D and heart disease concluded there is evidence low Vitamin D levels are associated with unhealthy blood pressure & blood sugar levels, and the development of coronary artery disease.  Several recent studies add to these conclusions. One study found that post-menopausal women with low Vitamin D levels have more risk factors for heart disease than those with adequate Vitamin D levels.  Another recent study found that people who took 4,000 IU of Vitamin D daily for five days following a severe heart event had less inflammation than patients who didn't take the supplement.  Another recent study found that among patients with chest pain, those with low Vitamin D levels were more likely to die during the next two years than those with adequate levels of the nutrient.  While an association between low Vitamin D and cardiovascular disease risk is now clear, it is not known if taking Vitamin D can prevent these health problems. 

Researchers have also recently made progress in understanding how Vitamin D is important to the body’s capacity to fight infection.  For example, a recent study found Vitamin D plays a critical role in the body's ability to combat tuberculosis (TB) infection, a potentially fatal infection of the lungs. Investigators examined how the body tries to stop the growth of M. tuberculosis, the bacterium that causes TB. They found the white blood cells, or T-cells, that are critical to the body's ability to fight off infections, cannot function properly without adequate levels of Vitamin D.  The research report noted that the connection between low Vitamin D and infection may explain why darker skinned persons (whose skin is less effective at generating Vitamin D when exposed to the sun) are more susceptible to TB. 

How Much Vitamin D Do You Need?  This is still being debated by the medical community.  Recently, daily Vitamin D recommendations were increased.  For adults up to age 69 it is advised to take in 600 IU/day, and for those who are 70 or more the recommended intake is 800 IU/day. A level of 4,000 IU has been set as the maximum amount that is safe to consume daily, unless directed otherwise by your doctor.

Vitamin D Sources:  Vitamin D is naturally present in only a few foods.  Mushrooms, particularly those dried in the sun (containing approx. 400 IU per 3 oz. serving), and fatty fish such as salmon (approx. 800 IU in 3 oz.) and sardines are natural sources of Vitamin D.   Also, in the U.S. the milk supply is fortified with 100 IU of vitamin D per 1 cup of milk. Food manufacturers are also fortifying other foods such as yogurt, cereal, and orange juice.  The sun is an effective source of Vitamin D, but dermatologists recommend using sunscreen (which blocks vitamin D production) and getting vitamin D from food and supplements rather than risk exposure to the sun, which is associated with greater risk of skin cancer.  Supplements are also a useful way to boost your Vitamin D intake. 

What to do:  Consume food sources rich in Vitamin D such as lowfat/nonfat milk and oily fish such as salmon.  Also, next time you get blood work with your regular doctor, you can request your Vitamin D level be checked.   This way you can know if you are deficient or not and how much to supplement with.  At our clinic we usually recommend patients take 800-1000 IU of Vitamin D3 (another form, vitamin D2, is less well used by the body).  Vitamin D3 is widely available in multivitamins, combined calcium and vitamin D supplements, and in stand-alone Vitamin D supplements.  To maximize bone health benefits, it is best to take Vitamin D along with Calcium.  Persons with some conditions such as sarcoidosis should not supplement with Vitamin D so it is always best to check with your doctor before starting supplementation.

Adapted from information found at http://www.nlm.nih.gov/medlineplus/news/fullstory_118730.html & http://yourlife.usatoday.com/health/story/2011-10-03/Is-the-sunshine-vitamin-good-for-the-heart/50647202/1  and from news releases from University of California, Los Angeles (Oct. 12, 2011) & American Heart Association (November 15, 2011).

Environmental Cues +Eating Habit = Mindless Eating, Even When the Food Is Stale

Do you scarf down a free doughnut no matter how long it's been sitting in the office kitchen? Or, for Sunday afternoon football do you break open beers and chips even though you just finished lunch? Or have ice cream most evenings while watching TV?

Your environment can be a powerful trigger in shaping your eating habits. In a recent study, 98 volunteers were handed a box of fresh or week-old popcorn before entering a movie theatre to watch the coming attractions. A second group of 60 participants was also given fresh or stale popcorn before watching music videos in a college meeting room.  Researchers wanted to find out if people who typically ate movie popcorn would eat more of it regardless of the setting or its freshness.  They'd expected that people with strong "popcorn eating habits" would still eat less stale popcorn than fresh in the theater.  Instead, they found that regular popcorn eaters at the movies ate exactly the same amount of popcorn regardless of whether it was stale or fresh.  However, when not at the movies but in a meeting room where they did not have the habit of eating popcorn, the regular popcorn eaters eat less popcorn overall and their eating was more responsive to taste because they ate less of the stale than the fresh popcorn.  Thus, when people are in an environment where they have a strong food habit such as popcorn at the movies, the power of the food habit leads to eating, even when the food does not taste that good.

In a second study, 89 moviegoers received either fresh or stale popcorn and were asked to eat with their non-dominant hand.   This time, using their non-dominant hand, habitual popcorn eaters ate much less of the stale popcorn than the fresh. It appeared to throw a wrench in their usual movie-going behavior and made them focus more on what they were eating and how it tasted.

"We show that your personal history of having eaten in an environment in the past increases the likelihood of mindless eating when again in the trigger environment.  Although you might not be aware of it, your brain associates the food with prior consumption in that setting.” suggests lead researcher Dr. David Neal.

What to do:  Recognize non-hunger eating cues and learn to avoid the cues (i.e. drive a different way home so you do not go by the bakery) or modify your habitual response.  For example, if you have a habit of eating while watching TV, have a rule that when eating you cannot be watching TV.  Replace the TV time snacks with something else to fill the void such as flossing, crocheting, or texting.  Also, try changing your normal routine to make you more mindful of your actions -- for example, switching hands.  You can also work on transforming your environment to give you healthier food cues.  For example using smaller plates or keeping serving bowls away from the table are both associated with reduced intake.   

Adapted from article found at:  http://www.desmoinesregister.com/article/20111012/LIFE/310120010/1048/ENT02/?odyssey=nav%7Chead

PROCESSED RED MEAT INTAKE INCREASES DIABETES RISK

A new study from the Harvard School of Public Health finds that intake of red meat, especially processed products such as hot dogs, sausage, and salami, increases your risk of type 2 diabetes.  It also found that you can significantly lower your diabetes risk by replacing red meat with healthier proteins such as nuts and low-fat dairy products. 

Researchers examined dietary and disease rate data collected from 3 important studies that tracked  more than 200,000 individuals over 14-28 years.  After adjusting for lifestyle and dietary risk factors including body weight and activity level, the researchers determined that a daily 100-gram serving (about the size of a deck of cards) of unprocessed red meat was associated with a 19% increased risk for type 2 diabetes.  Even worse, a mere 50-gram daily serving of processed meat (equivalent to one hot dog or sausage or two slices of bacon) was associated with a 51% increased  risk of diabetes.

Among people who ate one daily serving of red meat, substituting nuts resulted in a 21% lower risk, and substituting a low-fat dairy product, a 17% lower risk.  Additionally substituting a serving of meat with a serving of fiber rich whole grains (mainly containing carbohydrates) reduced the risk of diabetes by 23%.

Why is meat intake associated with diabetes, even when controlling for body weight?  A recent study at the University of California, San Diego found that saturated fats which are found in high levels in red meat and full fat dairy, activate a key metabolic pathway associated with the development of type 2 diabetes while polyunsaturated fats like omega-3s shut this pathway down. 

What to do: Diversify your protein sources.  Opt for lean sources including skinless poultry, fish and seafood (especially fish rich in omega-3 fatty acids such as salmon, tuna, and mackerel), eggwhites, lowfat dairy, and beans more often than meat.  Nuts contain both protein and healthy fat so to control your calorie intake, it is important to control your portions of this healthy option.   When you do have meat, choose lean cuts to minimize your intake of unhealthy saturated fat and choose fresh sources over processed sources such as hot dogs, sausage, and salami.  And, when you do go with a processed meat, make a wise choice by selecting a lean, reduced-sodium option without “nitrite” preservatives which appear to increase the risk of cancer. 

SOURCE: Harvard School of Public Health, news release, Aug. 10, 2011.  Adapted from report at:  http://www.nlm.nih.gov/medlineplus/news/fullstory_115226.html

Broccoli, Cabbage, Other Veggies & Fruits Help Reduce Risk of Colon Cancer

According to a new Australian study, eating fruits and vegetables, especially broccoli and cabbage, may reduce the risk of some colorectal cancers.

In the study, researchers compared the diets of 918 colorectal cancer patients to the diets of 1,021 people with no history of the disease and found that consumption of certain vegetables and fruits was associated with a decreased risk of cancer in the upper and lower portions of the colon.

Consumption of vegetables in the mustard family, including broccoli, kale, cauliflower, turnips, brussel sprouts, and cabbage appeared to most reduce the risk of cancer in the upper colon.  Higher consumption of fruits and vegetables overall was associated with reduced rates of colon cancer in the lower colon.  Increased consumption of apples and yellow vegetables was found to be particularly associated with reduced risk of lower colon cancers. 

What to do:  Eat plenty of fruits and vegetables – depending on your overall needs, at least 2-4 cups daily!  Check out www.myplate.gov for a personalized recommendation on how many fruits and vegetables you are advised to consume, but in general, it is recommended we fill at least half of our plates with fruits and vegetables.  This study adds to many others that have associated fruit and vegetable consumption with lower disease rates.  In particular, healthy consumption of the mustard family vegetables has been associated with lower risk of many different types of cancer as well as overall longevity.  And diets rich in apples, another standout in this study, have also been shown to be associated with reduced risk of stroke and lower blood cholesterol levels.  So, make a point of adding these great cool weather foods to your plates.

SOURCE: Journal of the American Dietetic Association, news release, Sept. 26, 2011.  Report adapted from article at: http://www.nlm.nih.gov/medlineplus/news/fullstory_116849.html

Poor Sleep Increases High Blood Pressure

A recent study found that older men who got less deep sleep have a higher risk of hypertension.  In the study, men with the lowest level of the deeper stages of slumber, known as slow-wave sleep, had an 80% higher chance of developing high blood pressure than men with the highest level of slow-wave sleep.

For the study, researchers evaluated 784 men with an average age 75.  In 2003-05, the men did not have high blood pressure. When they returned for a follow up in 2007-09, the investigators found that 243 men had developed high blood pressure.  The researchers divided the men into four groups, from those with the lowest amount of slow-wave sleep to the highest.  In this study, the men averaged 11.2% of slow-wave sleep but those in the lowest of the four groups averaged only 4% of restorative slow-wave sleep and these individuals developed hypertension at significantly higher rates than those who got more restorative sleep. 

As persons age, the amount of slow-wave sleep they get typically declines.  Among children as much as much as 40% of their sleep is comprised of slow-wave sleep while among middle-aged adults typically only about one-fourth of their sleep is slow wave.   When one goes to sleep blood pressure normally falls, especially while in deep sleep, but exactly why lack of deep sleep influences overall blood pressure is not known.    

“The new research adds to information about the importance of sleep,” said Dr. Alberto Ramos, co-director of the University of Miami Sleep Disorders Center.  “Experts agree that not enough sleep, over time, can boost the risk of high blood pressure.  The new study goes further by suggesting that the quality of your sleep, specifically the amount of deep sleep, plays as important a role in developing high blood pressure as the actual amount of time you sleep." 

What to do:  Adults can take measures to try to increase slow-wave sleep by decreasing the number of times they wake up in the night.  Thus, setting up your sleep environment to not wake you up and timing your fluid intake so that you do not need to wake up to go to the bathroom can help.  Also, having a regular sleep pattern appears to be associated with better quality sleep.  Additionally, it is important to prevent and/or be treated for underlying sleep disorders that can wake you up -- such as sleep apnea.  Maintaining a healthy weight is the best way to prevent developing sleep apnea.

Sources:  Aug. 29, 2011, Hypertension, online & http://www.nlm.nih.gov/medlineplus/news/fullstory_115892.html.

DRINKING JUICE INCREASES WEIGHT GAIN, HAVE FRESH FRUIT INSTEAD

Do not drink your calories is good advice if you are trying to watch your weight, even if it is 100% fruit juice that you are drinking.  In a recent study, that appeared in the journal Obesity, researchers gave 34 young men and women 20% of their usual caloric intake (400-550 calories) per day in the form of either solid fruits and vegetables or fruit juice.   Half of the participants were overweight or obese and half were at a healthy weight.  The solid food treatment consisted of 6-8 servings per day made up of 10% vegetables, 35% fresh fruit, and 55% dried fruit.  The juice treatment consisted of all fruit juices. 

After eight weeks on the added solid fruits and vegetable, the participants who were healthy weight had not gained any weight.  The researchers hypothesized that they cut back on their other intake when they were eating additional fruits and vegetables.  However the healthy weight persons on the added juice diet gained 3 pounds.  The weight outcomes for the overweight and obese participants were even worse.  They gained 4 pounds after 8 weeks on the added fruits and vegetables diet and gained 5 pounds while on the added fruit juice diet.   Why did the overweight persons gain weight on both diets?  It may have been because these persons continued to eat their regular diet in addition to the fruits and vegetables that researchers gave them.

What to do:  Eat whole fruits and vegetables instead of drinking the juice.  Research has repeatedly found that foods that we drink do not fill us up so we usually consume these calories in addition, not instead, of the solid foods that we eat.  Even though many juices come from 100% fruit sources, they are still high in calories and natural fruit sugars.  Additionally, much of the fruit given in this study was in the form of dried fruit which is more calorie dense than fresh fruits.   Small amounts of dried fruit can also add up quickly in calories.  While diets high in fruits and vegetables are associated with better weight outcomes it is still important to remember than when you are increasing your fruit and vegetable intake, opt for these foods instead of other higher calorie foods that you eat, not in addition to your regular diet.

For Heart Health, Some Exercise Is Better than None. And More Is Even Better…

In a new analysis of existing studies, researchers at the Harvard School of Public Health found convincing evidence that people who walk or jog for just a couple of hours each week are at significantly lower risk of heart disease than those who don't exercise.  And, for those that exercise rigorously or for longer periods, there are even more heart health benefits.  The researchers collected data from nine past studies that asked participants how frequently they exercised, and for how long each time, and followed them to see who was diagnosed with heart disease over anywhere from a few years to a couple decades.

United States guidelines from 2008 recommend 150 minutes of moderate exercise (such as brisk walking) each week, or 30 minutes five days per week, as a minimum for health benefit. Twice that, the guidelines say, adds additional benefit.  The authors of the new study, led by Jacob Sattelmair, wanted to test the benefit of exercise on heart disease in relation to these federal guidelines.

This study corroborates the long known fact that regular aerobic activity helps reduce blood pressure, improves blood flow in the heart, and reduces heart health risks overall.  In this study researchers found that the heart health benefits of exercise abound and that the more people exercise the lower their chances of heart problems.  They found that people who exercised according to the minimum guidelines (equivalent to burning about 550 calories per week through exercise) had a 14% lower risk of heart disease than those who didn't exercise at all.  For those who met the higher guideline standard (about 1100 calories per week), that improved to a 20% lower risk.  Even people who only got half as much exercise as the minimum guidelines also had some heart protection compared to non-exercisers.

The study did not look at the difference between moderate and more vigorous exercise, but researchers said that people who work out intensely get the same or greater benefit from less time than "moderate" exercisers.

While the findings show that more is generally better, "If you're doing nothing, you don't have to start walking an hour a day to achieve benefit…If you're totally sedentary...as little as 10 to 15 minutes of brisk walking a day was associated with a reduction in risk of heart disease" Sattelmair explained. "Everyone can benefit from movement and physical activity and exercise."

What to do:  Get regular physical activity.  The benefits go beyond heart health to include nearly every aspect of physical and mental health.  People who exercise regularly experience improved mental well being as well as improved sleep.  When starting exercise people who are at risk of heart disease and not used to working out should consult with their physician and, if appropriate, gradually build up their routines in intensity and duration.   Being overweight and having diabetes or high cholesterol adds to heart risks.

HIGH SODIUM, LOW POTASSIUM DIET LINKED TO INCREASED RISK OF DEATH & HEART ATTACK

According to a new study by the Centers for Disease Control and Prevention, Emory University, and Harvard University, Americans who eat a diet high in sodium and low in potassium have a 50% increased risk of death from any cause, and about twice the risk of death from heart attack.  The study analyzed data from the National Health and Nutrition Examination Survey which draws on data from a large, diverse sample of Americans.

  

"The study's findings are particularly troubling because U.S. adults consume an average of 3,300 milligrams of sodium per day, more than twice the current recommended limit for most Americans," said investigator Dr. Elena Kuklina. 

The 2010 Dietary Guidelines for Americans (DGA) recommends limiting intake of sodium (primarily consumed as salt) to 1,500 mg (less than 2/3 of a teaspoon of salt) per day for people 51 and older, African Americans, and those who have high blood pressure, diabetes, or chronic kidney disease.   For persons not in these higher risk groups they advise limiting sodium to less than 2,300 mg of sodium (about 1 teaspoon of salt) per day.  The DGA also advises people consume more potassium rich fruits and vegetables with the target potassium intake at 4,700 mg for most adults. 

What to do:  Aim to limit sodium intake and increase your intake of potassium.  Nearly 80% of people's sodium intake comes from packaged and restaurant foods.  For example, cheese, processed meats, breads, soups, fast foods, and pastries tend to have more sodium.   In contrast, processed foods tend to be low in potassium.  Potassium rich foods include whole grains, most fruits and vegetables, and dairy products.   Especially good sources of potassium include leafy greens, such as spinach and collards, brussel sprouts, mushrooms, grapes, blackberries, bananas, carrots, potatoes and citrus fruits.  Adults can improve their blood pressure by choosing foods like fresh or frozen fruits and vegetables, and unprocessed or minimally processed fish, meat or poultry, low-fat milk or plain yogurt, asking for foods with no or low salt at restaurants, and evaluating the nutrition labels of foods that list both sodium and potassium content.

AMERICANS ARE EATING MORE OFTEN AND CONSUMING MORE CALORIES FROM SNACKS

Two recent studies indicate that much of Americans' increased calorie consumption stems from eating more frequently.   University of North Carolina researchers examined surveys of daily eating habits from the last 30 years and found that the average number of daily meals and snacks consumed by U.S. adults rose from 3.8 in 1977 to 4.8 in 2006.   Researchers also found that while the size of meal portions has stabilized in recent years, total calories consumed over the course of the day continues to rise.  By 2006, Americans were consuming 570 more calories per day than they did in the late 1970s and most of those extra calories came from extra snacks rather than larger meals.

A chief culprit behind the calorie gain: Americans now consume 220 more calories daily from sugar-sweetened soft drinks than they did in the 1960s, the study found.  Study author Kiyah Duffey said that large portion sizes drove the rise in calories during the early part of the study period but that more recently increased intake stems more from the frequency of intake rather than the size of portions.  “A proliferation of food availability and a decline in regular mealtimes may be fueling the pattern…People aren't sitting down to three meals anymore," she said.

Another study of Americans' snacking behaviors conducted at Purdue University found that snacking now accounts for about 25% of the calories consumed by Americans each day.  Moreover, on average, about half of those calories come from beverages.   Researcher Richard D. Mattes also found that between 2006 and 2008, the amount of time Americans spent eating solid food snacks increased from an average of 15 minutes per day to 30 minutes per day.  Similarly, over that time period, the time Americans spent drinking snack beverages rose from 45 minutes per day to 85 minutes per day.  In contrast, during that same period, the time spent eating primary meals (breakfast, lunch and dinner) remained roughly constant at around 70 minutes.

What to do:  While small frequent meals appear to be helpful for many persons when they are trying to reduce their total calorie intake, these studies point out that eating often can also be a source of a lot of additional calories and add up to more intake in the end.   If you do eat more frequently, you need to reduce your intake at your breakfast, lunch, and dinner.  Also, be strategic about what you snack on.  Snack foods typically are not very healthy options, and if you are opting for snacks over meals, you may be selecting sugary or high fat options.  Because these are very tasty and not very filling, we are more likely to overeat these than traditional meal components such as protein sources or vegetables.   Also, do not drink your calories.  Beverages can have a lot of calories but are not filling so people can easily overdo it with sugary drinks.  It is also important to be careful about mindless eating.  Spending long periods snacking means we are spending more time eating while doing other things such as watching TV, using the Internet, and driving.  Research consistently shows that when we do not focus on our food we eat more and feel less satisfied.   It is important that while you're eating, only be eating. So, step away from the email and turn off the TV while you're eating.

Adapted from Institute of Food Technologists, news release, June 21, 2011 & Reuters Health, 2011.

HEART DISEASE RISK FACTORS INCREASED BY HIGH-FRUCTOSE CORN SYRUP CONSUMPTION

A recent study found that heart health risk factors significantly increased after only two weeks on a diet in which one-fourth of the calories came from high fructose corn syrup.  Researchers fed healthy weight and overweight adults a weight-maintenance diet in which one fourth of the calories came from either glucose, fructose, or high-fructose corn syrup (the sweetener widely found in sodas and other sweetened drinks).  After two weeks on the treatments with fructose and high-fructose corn syrup, levels of substances in the blood associated with heart disease, including LDL cholesterol, triglycerides, and apolipoprotein-B, were significantly higher.  In contrast, the glucose treatment did not increase heart health risk factors.

"While there is evidence that people who consume high amounts of sugar are more likely to have heart disease or diabetes, it is controversial as to whether high sugar diets may actually promote these diseases” said the study's senior author, Dr. Kimber Stanhope.  While it is unknown why fructose caused increases in heart health risk factors, researchers hypothesize its damaging effects may be due to the fact that it must first be processed by the liver before the body’s cells can use it for fuel.

What to do:  While findings on the health effects of consuming a lot of high-fructose corn syrup versus a lot of sugar (sugar is a combination of fructose and glucose) are yet to be fully understood, there is no question that diets high in caloric sweeteners are associated with weight gain and worse health outcomes. The American Heart Association recommends that people consume only 5% of calories (i.e. about 75-125 calories depending on caloric needs) as added sweeteners.  Most Americans consume 3-5 times as much sweetener-based calories. Try to choose products made without out added sugars (watch out for sweetened cereals, juices, sauces, and yogurts) and to limit sweets to a couple of times a week.

Information adapted from report at http://www.medicalnewstoday.com/releases/231939.php

MULTIVITAMIN INTAKE SUPPORTS HEALTHY MEMORY

A new research study found older adults who took a multi-vitamin mineral antioxidant supplement scored significantly higher on a memory test than those who did not take the supplements.  These results come from an experimental trial in which 4,500 adults ranging in age from 45-60 were randomly assigned to take either a placebo (containing no nutrients) or an antioxidant supplement containing vitamin C, vitamin E, beta-carotene (related to vitamin A), selenium, and zinc. 

While some observational studies have previously found an association between supplementation and cognitive capacity, this study is one of the first long-term studies to experimentally demonstrate such a link. Lead researcher Emmanuelle Kesse-Guyot wrote, the "findings support a beneficial effect of a well-balanced intake of antioxidant nutrients for maintaining cognitive performance, especially verbal memory."

What to do:  Overall, this research points to the potential benefits of getting a balanced diet rich in antioxidants.  The antioxidants supplemented in this study are primarily found in fruits, vegetables, nuts, and seeds.  Consuming a variety of colors of fruits and vegetables helps to ensure adequate intake of a range of antioxidants.  Taking a multi-mineral multi-vitamin can help to ensure adequate nutrition but is no substitute for a healthy diet.  Also be mindful not to take supplements with excessive doses of nutrients as these can be very harmful, particularly in the case of minerals.

Information adapted from Reuters.  Research Source: http://bit.ly/ntXIcp American Journal of Clinical Nutrition, online July 20, 2011.

 

CHEWING MORE REDUCES INTAKE

New research confirms previous findings indicating when people chew their food longer, they eat less food.   Lead researcher Jie Li’s team found that when persons chewed their food 40 times instead of the average 15, they consumed 12% fewer calories.

The researchers also looked to see whether chewing more would affect levels of blood sugar or certain hormones that regulate appetite.  They found that additional chewing was associated with lower blood levels of ghrelin, a hormone that stimulates appetite, as well as higher levels of cholecystokinin, a hormone that has a role in reducing appetite.

What to do:  While this was a small study, considerable research points to a connection between chewing more and feeling full on less food.  Whether this is due to actual chewing or simply consuming food more slowly remains somewhat unresolved although there is also evidence that eating solid foods contributes more to fullness than liquid foods.  In practice, patients find it challenging to consciously increase the number of times they chew each bite.  Rather than counting chews, make a conscious effort to eat mindfully and slow down the general pace of intake.  Try making your first bite of any snack or meal very slow and deliberate, noticing as much as you can about the food.  

Information adapted from Reuters.  Research Source: http://bit.ly/mTVbpm American Journal of Clinical Nutrition, online July 20, 2011.

Eating Strawberries Can Make Red Blood Cells Stronger

In a recent study, the researchers from Italy's Marche Polytechnic University, healthy volunteers were fed 500 grams of strawberries per day (about 3 cups) for two weeks. Blood samples were taken after four, eight, 12 and 16 days, as well as a month later. The results showed eating strawberries improved the antioxidant capacity of blood plasma and also made the red blood cells more resistant to fragmentation.

"We have shown that regularly eating strawberries make red blood cells more resistant to oxidative stress", lead author Maurizio Battino, said.  It is believed that consuming a diet high in antioxidants found in berries and other fruits and vegetables may help keep red blood cells robust and longer-lived.  "The important thing is that strawberries should form a part of people's healthy and balanced diet, as one of their five daily portions of fruit and vegetables," Battino added.

Sleep-Deprived Teens Crave More Carbohydrates

Daytime sleepiness is associated with an increased craving for carbohydrates among teens, according to new research.  The study of 262 high school seniors in New Jersey found that their desire for carbohydrates increased with the severity of daytime sleepiness. The likelihood of having a strong craving for carbs was 50% higher among those with excessive daytime sleepiness.  Additionally, students with major depression were nearly three times more likely to have a strong craving for carbohydrates.

"This is one of the first studies in a high school population to show a linear relationship between carbohydrate craving and sleep deprivation," principal investigator Dr. Mahmood Siddique said.  “Sleep plays a major role in regulating appetite and metabolism.  This study highlights the importance of diagnosing sleep deprivation as a risk factor for obesity among young adults. Those who are depressed and sleep-deprived may be at special risk for obesity", Siddique noted.

Teens have greater sleep needs than adults.  Most teens require a bit more than 9 hours of sleep a night to feel alert and well-rested during the day, according to the American Academy of Sleep Medicine.

Too Much TV Raises Risk of Diabetes, Heart Disease and Death

Analysis found two hours a day increased chances of health problems by up to 20%

Couch potatoes beware: All those hours in front of the TV may be making you sick, or even killing you.  Watching television for two to three hours or more per day is linked to significantly higher risks of developing diabetes and heart disease and dying from all causes, according to a new analysis from the Harvard School of Public Health.

Noting that Americans watch an average of about five hours of TV per day -- the most common daily activity aside from working and sleeping -- researchers analyzed data from eight studies done between 1970 and 2011 on the association between TV viewing and incidence of type 2 diabetes, fatal or nonfatal cardiovascular disease and all-cause mortality.  Two hours of daily television watching was tied to a 20 percent greater risk for diabetes, a 15 percent higher chance of cardiovascular disease and a 13 percent elevated risk for all-cause deaths.

"The results really are not surprising at all. We already know that people who watch a lot of TV are more likely to eat an unhealthy diet and be obese," said senior study author Dr. Frank B. Hu. "The message is actually quite simple . . . those who watch a lot of TV should cut back on TV watching and do more of something else."  Americans watch an average of more than 4.5 hours of television per day.

Prior research has established the negative health effects of TV viewing, including associations with less physical activity and unhealthy eating, such as higher consumption of fried foods, processed meat and sugar-sweetened beverages and lower intake of fruits and vegetables.

Based on disease incidence in the United States, Hu and his colleagues estimated that each two-hour increment of TV watching each day was linked to an absolute risk of 176 new cases of type 2 diabetes, 38 new cases of fatal cardiovascular disease, and 104 new cases of all-cause mortality among 100,000 people per year.  Hu noted that the particularly marked influence that TV has on diabetes risk is due largely to T.V. time’s link to obesity, one of the biggest contributors to diabetes.  Hu also added that physical activity can help to dampen the negative effects of TV watching though sedentary time is a risk factor even for those who are active, saying, "Certainly any physical activity would be beneficial regardless of the amount of TV you watch.  But the reality is that people spend almost five hours a day watching TV. How much exercise do they do? There is a huge imbalance."

Omega-3 Fatty Acids May Help Heart Patients with Stents

Combining omega-3 fatty acids with blood-thinning drugs may reduce the risk of heart attacks in patients who've had stents placed in their coronary arteries, a new European study suggests.  While other research suggests that foods rich in omega-3s, including fatty fish such as salmon, help reduce the risk of heart problems in those with existing coronary artery disease, the new study is thought to be the first to look at the effect of the omega-3s on those treated with blood-thinning medications after stent placement.

In people with heart disease, a stent is a small tube placed in a coronary artery to keep it open and to allow the normal flow of blood and oxygen to the heart. But if a blood clot forms at the stent site, it can block blood flow and result in life-threatening problems such as a heart attack.

"Our results demonstrated improved clot properties and decreased thrombin [a clot promoter] formation after treatment with the fish oil capsules," wrote Dr. Grzegorz Gajos.

Gajos and colleagues studied 54 patients, on average about 63 years old. They all had their clogged arteries opened by a catheter procedure. They then had stents inserted to keep the vessels open.  All were on the standard medical therapy used in these patients, including a daily dose of aspirin and an anti-platelet drug, clopidogrel (Plavix), for four weeks after the stent was installed.  Twenty-four patients were randomly assigned to receive a placebo pill daily and 30 patients received 1,000 milligrams of omega-3s (EPA and DHA fat types) in pill form daily. The researchers found that those who took the omega-3 fatty acids had improved clot properties and decreased clot formation after the treatment compared to the placebo group. The clots that formed in those on the fish oil pills, for example, were easier to disrupt.  The patients taking omega-3s not only produced less of the clot-promoting thrombin, their clots had larger pores and so were easier to break up. Clot destruction time in those patients was also 14.3 percent shorter than in the patients taking placebo pills.

The researchers cautioned that fish oil is not a replacement for the blood-thinner drugs or other treatments but simply an added treatment.  Because every patient’s health situation is unique, and some medications should not be combined with fish oil, always consult your doctor before beginning fish oil supplementation.

Eating More Broccoli Could Help You Live Longer

To the likely delight of nagging parents, a new study shows that people who eat more fruit and veggies tend to live longer.  Plants from the mustard family -- including broccoli, cabbage, and cauliflower are especially associated with longevity. 

These findings were based on a survey of nearly 135,000 adults from Shanghai, China.  Participants filled out questionnaires about their eating habits and health history, and the researchers then divided them into five categories according to how much produce they ate.  Over five years, four percent of the people died. Those who downed the most vegetables or fruits, however, were 15 percent less likely to die over that period than those who ate the fewest.  For mustard-family vegetables, there was an even bigger difference in death rates between people with high and low intakes.  The researchers found a similar pattern when they looked at people dying from heart disease -- about a quarter of all deaths in the study.

Mustard-family vegetables are high in vitamin C and fiber and also contain other nutrients that may have health benefits.  The findings "provide strong support for the current recommendation to increase vegetable consumption to promote cardiovascular health and overall longevity," study researcher Dr. Zhang, of Vanderbilt University School of Medicine.  Heart disease is the leading killer worldwide, causing more than 600,000 deaths every year in the U.S., according to the Centers for Disease Control and Prevention. The CDC recommends eating two to four cups of fruit and vegetables daily.