LESS FILLING! BRAIN SCANS REVEAL FRUCTOSE NOT AS SATIATING AS OTHER SUGARS

New research suggests that fructose, a simple sugar added to many foods as part of high-fructose corn syrup, does not dampen appetite nearly as much as another simple sugar, glucose.  Researchers posit that consuming foods rich in fructose, which contribute less to fullness, contributes to overeating and weight gain.

For this study, Yale University researchers fed 20 healthy adults drinks with either pure fructose or pure glucose.  Before and after consuming each of the sugars, researchers took brain scans of the participants to assess appetite-related changes in blood flow in the appetite-center, the hypothalamic region, of the brain. When people consumed glucose, levels of hormones that play a role in feeling full were high.  However, when participants consumed fructose, they showed smaller increases in the hormones that are associated with satiety. Thus, these results suggest that fructose does not dampen appetite as much as glucose.  In response to these findings, obesity expert, Dr. Louis Aronne at New York-Presbyterian stated, "Things as subtle as a change in sweetener can have an impact on how full somebody feels, and could lead to an increase in calorie intake and an increasing pattern in obesity seen in this country".

Still, obesity experts cautioned that while these findings are intriguing, it is important to keep in mind that, in the real world, most foods contain a combination of sugars.  Glucose and fructose are both simple sugars that are naturally found in fruits, grains, and sweeteners.  Table sugar is equal parts glucose and fructose.  Dairy contains glucose but not fructose.  High-fructose corn syrup, a common sweetener in soda, usually has a formulation of 55% fructose and 42% glucose. 

What to do:  Regardless of how fructose compares to glucose, minimize your intake of highly sweetened foods and beverages.  To satisfy your sweet tooth, opt for whole-foods that have sweetness such as fruits and starchy vegetables like squash and yams.  Foods such as fruits that contain sugars bound up in plant fibers contain less total sugar and raise blood sugar more slowly than concentrated sources of sugars such as soda, juice, candy, and sweets.  

Adapted from article found at:

http://consumer.healthday.com/Article.asp?AID=672039

http://www.medicalnewstoday.com/articles/254512.php.

Sources:

"Effects of Fructose vs. Glucose on Regional Cerebral Blood Flow in Brain Regions Involved With Appetite and Reward Pathways"; Page KA, Chan O, Arora J, and others; JAMA 2013;309(1):63-70; DOI:10.1001/jama.2012.116975.
"Fructose Ingestion and Cerebral, Metabolic, and Satiety Responses"; Purnell JQ, Fair DA. JAMA 2013;309(1):85-86; DOI:10.1001/jama.2012.190505

HOW TO PUT NEW YEAR’S WEIGHT LOSS RESOLUTIONS INTO ACTION

While the year changes overnight people usually do not, especially when it comes to habits developed over a lifetime.  Studies show that most New Year’s resolutions to lose weight do not last.  Why is this?  One problem is that most resolutions do not include a realistic action plan.  Many people plan to lose an unrealistic amount of weight and aim for drastic changes to their diet and exercise pattern.  When they fail to stick with the extreme changes they envisioned making, they throw in the towel.  But, you can succeed in lasting weight loss.  Follow these 5 essential guidelines to put your weight loss goals into action. 

#1 – Be in it for the long haul.  The only way to achieve lasting weight loss is to adopt a food and activity lifestyle change – something you can live with over the long-term.  When people adopt a very restrictive diet, they lose weight but they usually do not stay on the diet.  When we lose weight, we still have the extra fat cells we had at our heavier weight, they are just smaller.  So, it is more challenging for someone who has gained and lost than someone who has never gained, to maintain their weight.  Chances are, once you lose weight, if you return to your pre-diet intake, the lost weight will come back on.  So, recognize that sustaining loss demands long-term changes, not crash diets.   

#2 - Keep track. One of the most effective ways to follow through on dietary changes and lose weight is to write down everything you eat and drink.  Dieters who keep track of what they consume lose twice as much weight as those who do not, research shows.  When you keep a food journal, you think twice about your eating decisions and have a clearer understanding of your intake and food patterns.  You can write down what you eat in a notebook, or track your intake online or on your smartphone/Blackberry/Ipad.  Websites and “apps” provide you with a weight loss calorie goal and count your caloric intake helping you to budget your intake and stay under your calorie limit.  At NYCC, we like the “app” and online site Calorie Counter & Activity Tracker at MyFitnessPal.com.  It is free, and, if you choose, this application allows your nutritionist or friends to view your diary. 

It is also useful to track your weight either weekly or daily.  Day-to-day weight will always fluctuate but the scale can help you to stay focused.  Tracking your weight also gives you great feedback on whether the changes you have made are working or if you need to make additional changes to achieve weight loss. 

#3 Get physical. Research demonstrates that activity helps with weight loss not only because it increases the total calories we burn but also because it helps individuals focus on their health goals.  Working out also helps to improve mood, self-image, and appetite sensitivity.  Armed with a positive perspective we are much better at following through on challenges.  Both cardiovascular and resistance training are useful.  Cardio (exercises that increase your heart rate) especially helps to burn calories and improve mood.  Resistance activity helps to build muscle and increase metabolism.  The best activity is the one that you will do.  Research shows that when you exercise with a friend you are much more likely to stick with your goals.  Sometimes working out at home with an exercise DVD or video game or going for a brisk walk is easier to work into your routine than going to a gym. No matter what activity you do, always increase your activity slowly and, if you have health problems, talk to your doctor before starting a new exercise plan.

#4 Learn from slip-ups. Making changes to diet and activity is hard work.  Sometimes you are going to make a decision that is not in line with your health goals.  This is O.K.  Instead of deciding you are a failure, forgive yourself and then review the set-back and how you could reduce the likelihood of having the same problem in the future.  By learning from your experience, you can improve your ability to stick with a healthy diet and active lifestyle.

#5 Build social support.  Making dietary and lifestyle changes is easier with the support of family, friends, and colleagues.  Try to communicate the changes you are trying to make to the persons in your household.  Let them know specific measures they can take to help you such as giving you space to exercise or keeping tempting foods out of the house.  Friends can also be useful allies.  Having an exercise buddy is ideal but friends can also help by calling to encourage you to make your workouts.  It can also be motivating to note your progress with your online social network.  The myfitnesspal.com site and “app” also allows you to “friend” other dieters who can help you problem-solve and offer support.     

THINKING YOU ATE A LOT MAY HELP YOU FEEL FULL LATER

 When it comes to our perceptions of fullness and food satisfaction, our minds play a central role.  For example, in numerous studies it has been found that when people are lead to believe what they are eating is decadent they like the item better than when they are told the item is healthy.  And, when people visualize eating an item, not just having a passing thought about a food, but going through the mental process of the action of consuming the food, their perceived hunger and cravings for the item are diminished.  Adding to these findings, a new study has demonstrated that when people believe they have consumed a large portion, even when the actual portion is small, they feel less hungry hours after the meal.

This study included volunteers who were given what appeared to be either a small or large portion of soup for lunch. The researchers, however, manipulated the amount of soup the volunteers actually consumed by using a hidden pump that could refill or empty a soup bowl without the eater noticing.

They found that immediately after they ate, the volunteers' level of hunger matched the amount of soup they had eaten, not the amount they had seen just before eating. But two to three hours after lunch, those who had seen a larger portion of soup had significantly lower levels of hunger than those who had seen a smaller portion.  And, 24-hours after eating the soup, more of the volunteers who had seen a larger portion of soup (but had in fact consumed a smaller portion) believed that the portion they had consumed would satisfy their hunger

Lead researcher Dr. Jeffrey Brunstrom and his colleagues said their results demonstrate the independent contribution of memory processes to feelings of satiety after a meal.  "This study is exciting because it exposes a role for cognition in the control of hunger - appetite isn't governed solely by the physical size and composition of the meals we consume,” said Burnstrom.

What to do:  To help you reduce your portions while feeling satisfied, serve your meals on dishes that make the portion look bigger such as shallow bowls, small plates, and glasses that are tall and thin (rather than short and wide).  Engage your mind in the process of eating.  Remove distractions such as television and phones and eat your food slowly, savoring each bite. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_132005.html

http://www.foodnavigator-usa.com/Science/All-in-the-mind-Meal-memories-may-influence-later-feelings-of-satiety

Source:

Brunstrom JM, Burn JF, Sell NR, Collingwood JM, Rogers PJ, et al. (2012) Episodic Memory and Appetite Regulation in Humans. PLoS ONE 7(12): e50707.doi:10.1371/journal.pone.0050707

SKIPPING BREAKFAST INCREASES APPEAL OF HIGH CALORIE FOOD CHOICES

Your mother was right!  A mounting body of research has found that breakfast may indeed be the most important meal of the day.  For example, those who eat breakfast are less likely to become overweight/obese and more likely to maintain weight loss.  And, when people eat breakfast they have more balanced blood sugar levels throughout the day and are less likely to overeat at the end of the day. 

An interesting recent study examined brain scans when individuals had and had not eaten breakfast.  21 healthy weight individuals were shown pictures of foods while having an MRI taken of their brain.  On one day they were given no breakfast before the scans and on a different day they were fed breakfast an hour and a half before the scans.  In response to low calorie foods, there was no difference between the level of activity in the participants’ orbitofrontal cortex (the area of the brain believed to be involved with food appeal).  However, the brain response to high calorie items was much greater among those who had missed breakfast than those who had eaten.    The researchers said skipping breakfast created a "bias" in the brain in favor of high calorie foods, making it much more difficult for the individual to make a healthy choice.  When the researchers offered the participants lunch at the end of the study, people ate 20% more calories and chose less healthy items if they had missed breakfast.  

What to do:  Eat a healthy breakfast!  A healthy breakfast should contain a combination of nutrient-rich carbohydrates such as whole grains; fruits and/or veggies; some lean dairy or other protein source such as eggwhites; not too much fat.

Adapted from article available at:  http://www.bbc.co.uk/news/health-19962588.

CALCIUM SUPPLEMENTATION FOUND NOT TO INCREASE RISK OF HEART DISEASE

New findings conclude that calcium supplements, widely prescribed for bone health in women, do not appear to be associated with increased cardiovascular risk.  This study offers strong support against a link between calcium supplementation and cardiovascular problems.

The potential for calcium supplementation to increase heart disease risk in women has been a subject of intense scrutiny in recent years after some studies uncovered an apparent association between calcium supplements and heart disease.  However the results of this most recent study, based on a landmark 20-year study that tracked more than 75,000 women found no link between calcium supplementation and heart disease, and that supplementation with calcium, if anything, slightly reduces the risk of heart disease.

 

In this study, Dr. Julie Paik from Harvard Medical School analyzed data from the Nurses' Health Study in the U.S., which began enrolling women in 1976 at ages 30-55.  Over the next 24 years participants’ lifestyle, diet, supplement intake, and medical records were tracked.  Researchers took into account other factors that are known to affect heart health risk including diet, weight, activity, smoking, family history, smoking, alcohol intake, and aspirin use as well as other patient characteristics.  Their analysis indicated that among participants who supplemented with 1,000 mg or more of calcium, risk of getting heart disease overall was slightly reduced.  And, participants’ risk of having a fatal heart attack or stroke appeared unaffected by supplementation.

The main previous work pointing to a possible link between calcium supplementation and heart health risk tracked more than 24,000 Swiss women over an 11-year period.  This research found that participants whose calcium intake from all sources was moderate -- 820 mg a day -- had a lower risk of heart attack than those whose intake was less than 820 or more than 1,100 mg.   And, when the researchers singled out those who supplemented with calcium, they found a significantly increased risk of heart disease. 

The researchers in the Swiss study postulated that unlike many dietary sources with small amounts of calcium, supplements could cause greater fluctuations in blood calcium and possibly contribute to hardening of the arteries.  Still, many experts felt that such an effect was unlikely because the body can only absorb about 500-600mg of calcium at a time.  And, supplements typically contain about 500mg, equivalent to the amount of calcium in 1 cup of milk plus 1 oz. of cheese.  There are other experts who advise that when calcium supplements are combined with vitamin D they are better utilized and therefore less likely to lead to a potential high blood calcium level.  This study did not address whether individuals were taking calcium alone or in combination with vitamin D.  In response to the findings from the Swiss study, Dr. Robert Recker, director of the Osteoporosis Research Center at Creighton University stated, "It's hard to understand why calcium in the diet can reduce the risk of heart attack, but supplements increase the risk."  He stated that he felt these findings could reflect a bias where those already at risk for heart attacks took supplements in hopes of reducing the risk, but some had heart attacks nonetheless.  Because the results of this study seem contradictory and the recent findings by Paik and colleagues found no association between supplementation and heart disease, most experts continue to recommend that adolescent girls and women over 50 who do not consume a diet rich in calcium take ~500 mg of calcium combined with ~200-600 IU of Vitamin D two times per day.

What to do:  Consume a diet rich in calcium as calcium rich diets have consistently been found to be good for bone health and blood pressure as well as other aspects of health.  Dairy products and fish that contain bones (such as sardines) are the richest food sources of calcium.  When choosing dairy always opt for nonfat or lowfat to avoid unhealthy saturated fats.  Dark green vegetables also have significant calcium but it is harder for the body to absorb the calcium they contain.  Many products such as soy milk, cereal, and orange juice are fortified with added calcium. During adolescence, when bone is built most rapidly, adequate calcium intake is essential to life-long bone health.  Talk with your doctor to determine if calcium with vitamin D supplementation is right for you.

Adapted from articles available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_125506.html

http://www.consumer.healthday.com/Article.asp?AID=665054

Sources:

Paik J, et al "A prospective study of calcium supplement intake and risk of cardiovascular disease in women" ASBMR 2012; Abstract 1135.

Li K et al. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart 2012 Jun; 98:920. 

PORTION CONTROL AND PLANNING CAN KEEP AWAY THOSE HOLIDAY POUNDS

From Thanksgiving to the New Year’s Eve toast, the opportunities to overindulge are nearly endless. There is a common misconception that holidays are so infrequent that eating done only on special occasions doesn't matter. But, the celebrations can add up with parties, work events and family gatherings.  And several high calorie days can significantly derail your weight management goals.  For example, on Thanksgiving, the average American consumes 4,500 calories and 229 grams of fat. That's at least 2-3 times what one needs to eat in one day.  The average holiday weight gain according to a 2000 study by the National Institutes of Health is 1-2 lbs.   A pound is not so much, but people tend to not lose the weight when the holidays are over so it adds up over time.  Also, while the average for the general population is just 1 pound gain, for those who are obese, average weight gain is 4-6 lbs.

Enjoying the food is a big part of enjoying the holidays, but it doesn’t have to add inches to your waistline. It is possible to eat foods traditionally associated with holiday celebrations and to stick with a weight-loss plan.  Try to maintain a clear idea about your weight goals during the holiday season and don't let small setbacks completely derail progress.  The following tips can also help to prevent holiday weight gain.

1.      Minimize mindless munching. Nibbling before and after a big holiday meal is a sure way to add significant calories. Between the eggnog, cheese ball, homemade cookies and candy, it’s easy to top 1,000 calories before sitting down to dinner. The same goes for the goody trays in the break room at work. What to do? Survey the culinary landscape and decide what you really want. Keep the portion reasonable and then leave the food table.

2.      Enjoy the turkey, but don’t gobble. This isn’t an eating contest, so slow down! Truly enjoy the rich pleasure of the foods you don’t get every day. Let the food linger on your tongue. You may discover a sense of satisfaction with half your typical portions when you take time to slow down and enjoy the food you’re eating.

3.      Portion control, portion control, portion control:  Make those special, holiday-only foods manageable by savoring them slowly in limited portion sizes.  Skip the items that you do not really care about.  It can also be helpful plan ahead for a dinnertime celebration by having a lighter breakfast and lunch that day, but do not skip meals as that often leads to overeating later.  To control daily calories in the face of frequent celebrations, some people find it helpful to substitute a calorie-controlled meal replacement for 1-2 meals per day during the holiday season.

4.      Plan ahead & make wise choices:  Plan ahead before heading to a holiday gathering or party.  Know what will be served and figure out what it is you really want and if it’s worth the calories.  If you can live without your mother’s pumpkin pie but not her sausage stuffing, then have some stuffing.  The same goes for a holiday buffet: scan the table first before filling your plate and decide which foods you can live without. Choose small portions of the foods you want to enjoy, filling your plate once.  If you’re asked to bring something to a gathering, try bringing something healthy, like veggies and low-fat dip, instead of cookies.  That way, if there are leftovers, you will go home with a healthy option rather than problem treat.

5.      Use high-protein and high-fiber foods to your advantage. Lean meats, poultry, fish and green vegetables can help you feel full when you’re hungry without adding a burdensome load of calories. To avoid going to a holiday party too hungry — eat something high in fiber and/or protein before heading out.  Have ready-to-eat veggies with hummus, a cheese stick with fruit, a Greek yogurt cup, or a small portion of fiber rich cereal to help curb your hunger. 

6.      Beware of liquid calories. Being aware of the calories you’re drinking during the holiday season is also important to maintain a healthy weight. A cup of regular eggnog can have up to 500 calories and that Starbucks white hot chocolate with whipped cream will cost you even more calories. Factor in alcohol, sugar-loaded punch drinks, hot cider and more and see how liquid calories add up. What to do? Choose “light” or “diet” drinks and drink lots of water. Choose hot tea or coffee in place of hot chocolate or cider.  And, if you really must indulge in Eggnog, the “light” eggnogs being sold are a significantly better calorie deal.  Alcohol not only provides empty calories but it decreases one's resolve to stick to an eating plan, so use moderation when it comes to drinking. Diluting wine with club soda can make a tasty wine spritzer that has less alcohol and less calories. 

7.      Channel your inner-Santa in non-food ways.  It can also be helpful to channel your holiday spirit in ways that are not focused on food.  For example, too add activity, consider celebrating the season by going skating or going for a holiday lights walk.  Decorating, crafts, and gift giving can also satisfy the homemaker in you without running the risk of exposing to more homemade treats. And, if you are determined to bake consider giving friends with dogs homemade pet biscuits rather than items you might be tempted to sample. 

8.      Get moving.  Don't slow down or stop physical activity during the busy holiday months. Instead, try to maintain or even increase activity and exercise levels to compensate for additional caloric intake.  On holidays with big meals, try to get active in the morning.  Go outside with the kids to toss the football around, grab your music and take a brisk walk, or prepare for your mall shopping by doing some determined walking laps around the space first. Simply moving more can help burn off extra calories, tone your muscles, and work off some of the holiday stress.

HEALTHY FATS: PART OF A BALANCED DIET

Think you need to take fat out of your diet in order to be healthier and lose weight?  Not so.  To lose weight, you have to use more energy than you take in.  Calories are the measure of the energy in foods.   If you consume too many calories, whether from protein, fat, or carbohydrates, the body will store the extra energy as fat.   With more than double the calories of proteins and carbohydrates, fat calories can add up quickly and lead to weight gain, but, when consumed in moderation, healthy fats are an essential part of balanced, heart healthy diet.  

Fat is needed for the absorption of the essential fat soluble vitamins A, D, E and K that help protect vision, immune system function, and bone health. Moreover, fat is needed for the manufacture of hormones in the body, the membrane lining in every cell, and the sheath surrounding every nerve cell.

GOOD VS. BAD FATS

Fish and plant sources of fat are good for health while meat and dairy sources are detrimental.  To incorporate good fats into the diet without gaining weight, use them in place of less nutritious calories such as those in cream and meat fats, sugary snacks, and refined grain products.

The “Bad” Fats

Modern diets tend to be high in the unhealthy fats found in meat and dairy, and hydrogenated oils.  These fats increase your risk of heart disease and clogged arteries by increasing blood cholesterol and inflammation in the body. 

x Saturated fats - Limit intake of products high in saturated fat including meat, lard, chicken skin, coconut and palm kernel oil, shortening, butter, cheese, cream, and other full-fat dairy products. It is recommended that no more than 7% of your calories come from saturated fat, so for an 1800 calorie diet that would be less than 14g of saturated fat.  This can be challenging when you consider 4 oz. of prime ribs has this much saturated fat. Look at the nutritional facts labels to choose products low (less than 5% of the Daily Value listed on food labels) in saturated fat. 

x Trans fats.  Completely eliminate trans fat from your diet.  This is an artificial fat added to products such as pre-made frosting, margarines, baked goods, and snack foods.  Check labels to make sure the trans fat is 0g.  If a product contains “hydrogenated” or “partially hydrogenated” oil, than it contains trans fat.

The “Good” Fats

When consumed in moderation, healthy plant- and fish-based sources of fats help to reduce inflammation in the body and lower blood cholesterol and triglycerides. How much is enough? Recommended fat intake is 20-35% of calories.  For an 1800 calorie diet, this would be the equivalent of 3-5 tablespoons of oil.

R Monounsaturated and polyunsaturated fats.  These are found in plant foods that contain fat such as nuts, seeds, avocados, olives, soy beans, and vegetable oils. 

R Omega-3 fats.  These, found in naturally oily fish such as salmon, tuna, herring, and mackerel, are particularly beneficial for the heart & help to lower blood triglycerides. Because our body is unable to make omega-3 fats, it is important to regularly consume fatty fish.

THE SKINNY ON FAT:  10 TIPS FOR MAKING HEALTHY CHOICES

1.      Choose Oily Fish Twice a Week or More.  Eat seafood in place of meat or poultry at least twice a week.  Tuna, salmon, trout, herring, sardines, halibut, rainbow trout, and scallops are excellent sources of heart healthy omega-3 fats.  Prepare your fish without butter, which contains 7g of saturated fat in each tablespoon.

2.      Have Meat Less Often. Try reducing intake of saturated fat by replacing some of the meat you eat with beans, skinless chicken, or fish.

3.      Choose Lowfat & Nonfat Dairy Products. Dairy is naturally high in saturated fat.  Each cup of whole milk contains 5g of saturated fat, so concentrated sources of dairy fat like cream, butter, and cheese are especially artery clogging.  Still, dairy contains many healthy nutrients including protein, calcium, and potassium, so include dairy but choose low or nonfat options. 

4.      Make Meat & Poultry Lowfat.  Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin. 

5.      Use Oil or Margarine Instead of Butter.  Use liquid vegetable oils such as olive or canola instead of lard, shortening, or butter.  Try topping bread, cooked vegetables and popcorn with olive oil and a little salt. When baking muffins, cookies, sweet breads, and moist cakes, try canola or vegetable oil in place of butter.  For every ¼ th cup of butter called for, substitute 2 ½  -3 tablespoons of oil.  For a more butter-like substitute than oil, look for margarines low in saturated fat (i.e. 1.5g or less per tablespoon) with no partially hydrogenated oil.

6.      Add Avocado. Try them in sandwiches or salads or make guacamole. Also, a healthy alternative to mayonnaise for moistening sandwiches and tuna salad.

7.      Go for Nuts.  Have ¼th cup of nuts or seeds for a healthy snack or add them to stir-fries, vegetable dishes, salads, yogurt, and cereal.  Use them instead of breadcrumbs on chicken or fish.  Blend them into smoothies.  Stay away from salted and sugary nuts - these are less healthy and easy to overdo. 

8.      Dress Your Own Salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy and flavorful dressings with olive, flaxseed, walnut, or sesame oil.

9.      Watch Out for Fat-free Junk Food. A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories. 

10.  Don't Spoil Your Oil.  A good fat can become bad if heat, light, or oxygen damages it. Oils such as flaxseed, soy, corn, and vegetable are rich in polyunsaturated fats, which are most susceptible to damage. To best preserve these oils keep them refrigerated in an opaque container.  When cooking over the grill or stovetop with oil, avoid heating the oil so much that it changes color or begins to smoke. When this happens, the oil has degraded, producing possible carcinogens and off-tastes.  Oils smoke at different temperatures.  Filtered/light/refined olive oil is one of the best choices for cooking at high heat.  Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.