What you eat (not just how much) may affect muffin top bulge
Posted by on August 18, 2011 - 6:38am

Munching more unprocessed plant foods may help keep the middle-aged bulge away (AKA muffin top) , a new study suggests. On the other hand, meat, french fries and sugar-sweetened drinks can help pack on the pounds. The findings suggest that the types of food you choose, not just calories, are important for avoiding age-related weight gain.

Weight gain results from an imbalance between how much energy you take in and how much you expend. Even small amounts of excess weight can increase your risk for disorders such as diabetes, cardiovascular disease, metabolic syndrome and cancer.

A research team at the Harvard School of Public Health, led by Dr. Dariush Mozaffarian and Dr. Frank Hu, sought to gain insights into the changes in people’s lifestyles that lead to gradual, long-term weight gain.

The team followed the lifestyle and dietary habits of 3 large groups of health professionals, totaling over 120,000 people, for 12 to 20 years.

The researchers found several general lifestyle changes linked to weight gain over a 4-year period. Participants who increased their physical activity gained less weight than those who didn't. However, only increases in activity during the period studied produced this result; absolute levels of physical activity (across the lifespan) weren't associated with weight change. People who slept for less than 6 hours a day or more than 8 hours gained more weight. Increases in TV-watching led to an average gain of about a third of a pound for every hour of TV watching per day.

Food choices also affected weight. Potato chips, sugar-sweetened drinks, processed meats and unprocessed red meat were each linked to weight gain of about a pound or more. Eating more french fries led to an average gain of over 3 pounds. Eating more refined grains and sweets or desserts led to about half a pound of weight gain. By contrast, eating more vegetables, whole grains, fruits, nuts and yogurt was linked to reductions in weight over a 4-year period. Yogurt led the pack, with an average of 0.82 pounds of weight lost.

The researchers suggest that highly processed foods may not satisfy hunger as well as less processed, higher fiber foods, causing a higher total intake of calories. “The idea that there are no ‘good’ or ‘bad’ foods is a myth that needs to be debunked,” Hu says.

This was an observational study, in which people were asked to recall the foods they ate. While the findings are compelling, future controlled studies will be needed to confirm whether eating particular foods can affect long-term weight gain more than simply counting calories.  The study appeared in the June 23, 2011, issue of the New England Journal of Medicine.

Battling the Weight-loss Plateau
Posted by on May 18, 2011 - 10:47am

Have you been losing weight and despite staying on your diet and exercising, your weight suddenly stays the same?   Don't get discouraged, it's normal for weight loss to slow down and even stop.   This phenomenon is called the "weight-loss plateau" and it's more common than you think.  Even the best planned weight loss program can become stalled.

According to the Mayo Clinic, here's why this happens.   A rapid weight loss is common during the first few weeks of a well planned diet.  When calories are reduced the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate stored in the liver and muscles.   Glycogen holds a lot of water so when it is used up at the beginning of a diet, it also releases the water--about 4 grams per gram of glycogen, resulting in a sudden weight loss that is mostly water.

Once your diet progresses and  you start burning lean muscle tissue, your metabolism slows.  Metabolism is the process of converting food into energy.  When you lose weight you lose fat and lean muscle and this weigh-loss changes once your metabolism slows.   At this point,  you need to increase your exercise or decrease your food intake if you want to lose more weight.   If you continue the diet/exercise regimen you started with, you will maintain your weight but probably not continue to drop many pounds.

To get past this weight loss plateau, you need to

  • Review your eating/exercise habits and be sure you haven't "cheated" along the way
  • Cut more calories--try reducing your diet by 200 more calories
  • Increase your workout...either in time or intensity
  • Try to increase movement during the day----take stairs instead of the elevator, run your errands on foot.
  • Applaud your success and make sure your goals are reasonable--just don't fall back.

 

 

What are Whole Grains?
Posted by on April 14, 2011 - 2:44pm

We all keep hearing that we need to eat more whole grains, but does everyone know what they are?   It's pretty obvious they are NOT that swishy white bread that we used to make dough balls out of when we were kids (to use for bait while fishing!).    Whole grains are cereal grains that consist of the intact, ground, cracked or flaked kernel, which includes the bran, the germ and the inner most part of the kernel (endosperm).  Examples of whole grains include whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, and buckwheat.

When checking the ingredient list, it is best if they list the whole grain first on the list (usually the most abundant of the ingredients).  The general recommendation is to have have three one-ounce equivalents of whole grains daily to help reduce the risk of chronic disease such as heart disease and cancer.

Examples of a one ounce equivalent are:

  • 1/2 cup cooked oatmeal
  • 1/2 cup cooked 100% whole-grain pasta
  • 1/2 cup cooked brown rice or whole-grain barley
  • 1 regular slice of 100% whole-grain breast
  • 1 cup of whole-grain ready-to-eat cereal (flakes or rounds) or 1 1/4 cup puffed.
Add Fiber Now, Avoid Heart Disease Later
Posted by on April 4, 2011 - 8:45am

High-fiber diets during early adult years may lower lifetime cardiovascular disease risk

A new study from Northwestern Medicine shows a high-fiber diet could be a critical heart-healthy lifestyle change young and middle-aged adults can make. The study found adults between 20 and 59 years old with the highest fiber intake had a significantly lower estimated lifetime risk for cardiovascular disease compared to those with the lowest fiber intake.  This is the first known study to show the influence of fiber consumption on the lifetime risk for cardiovascular disease.

“It’s long been known that high-fiber diets can help people lose weight, lower cholesterol and improve hypertension,” said Donald M. Lloyd-Jones, M.D., corresponding author of the study and chair of the department of preventive medicine at Northwestern University Feinberg School of Medicine. “The results of this study make a lot of sense because weight, cholesterol and hypertension are major determinants of your long-term risk for cardiovascular disease.”

A high-fiber diet falls into the American Heart Association’s recommendation of 25 grams of dietary fiber or more a day.  Lloyd-Jones said you should strive to get this daily fiber intake from whole foods, not processed fiber bars, supplements and drinks.

“A processed food may be high in fiber, but it also tends to be pretty high in sodium and likely higher in calories than an apple, for example, which provides the same amount of fiber,” Lloyd-Jones said.

For the study, Hongyan Ning, M.D., lead author and a statistical analyst in the department of preventive medicine at Feinberg, examined data from the National Health and Nutrition Examination Survey, a nationally representative sample of about 11,000 adults.  Ning considered diet, blood pressure, total cholesterol, smoking status and history of diabetes in survey participants and then used a formula to predict lifetime risk for cardiovascular disease.

“The results are pretty amazing,” Ning said. “Younger (20 to 39 years) and middle-aged (40 to 59 years) adults with the highest fiber intake, compared to those with the lowest fiber intake, showed a statistically significant lower lifetime risk for cardiovascular disease.”  In adults 60 to 79 years, dietary fiber intake was not significantly associated with a reduction in lifetime risk of cardiovascular disease. It’s possible that the beneficial effect of dietary fiber may require a long period of time to achieve, and older adults may have already developed significant risk for heart disease before starting a high-fiber diet, Ning said.

As for young and middle-aged adults, now is the time to start making fiber a big part of your daily diet, Ning said.

Erin White is the broadcast editor. Contact her at ewhite@northwestern.edu

Feel Full on Fewer Calories
Posted by on March 18, 2011 - 8:55am

 

Grapes or Raisins?

Almost everyone who is health conscious agrees that American food portions are out of control!  One of our most visited blogs "Eat less, Move More" has generated a lot of comments and many readers are surprised how small portions need to be if you want to lose weight.   We've also received a number of suggestions like using a smaller plate, eating 5-6  mini meals every day, etc.   But the bottom line remains the same:   If you want to actually lose weight and you are not an exercise buff, portion control is a good way to go. However, not all portions represent the same amount of calories.

Feel fuller on fewer calories. This requires understanding the concept of "energy density".   Energy density is the number of calories (energy) in a certain amount of food.   High energy density means that there are a lot of calories in a small amount of food.   Low energy density means there are few calories in a lot of food.

One of the classic examples is raisins vs. grapes.    A one cup of raisins (dried grapes)  has about 434 calories.  A cup of fresh grapes has about 104 calories.  So to eat the same amount of calories, you would have to limit the raisins to 1/4 a cup!  Which choice would make you feel fuller?   One ounce of potato chips is 150 calories, the same amount of calories found in 3 1/2 cups of air popped popcorn.

In order to lose or maintain your weight, your goal should be to eat more  low energy dense foods.  That way, you eat larger portions that make you feel fuller.   Let's explore this density concept a bit further.   Several factors play a role in what makes food high or low in energy density.

1.  Water.   Fruits and vegetables have a high water content which provides volume but not calories, making them a low energy dense food.  A grapefruit is 90 percent water and a  half grapefruit is only 39 calories.  Watermelon is 92% water.

2. Fiber.  High fiber foods provide volume and take longer to digest, making you feel fuller with less calories.

3.  Fat.  Fat is very high in energy density (remember we are really talking about calories!).   One teaspoon of butter contains almost the same number of calories as 2 cups of low energy dense broccoli.

What about nutrition?   Does  "fullness" translate into a adequate nutritional intake?   What foods are better options when it comes to energy density?.    According to the Mayo Clinic Health Weight Pyramid:.

  • Most vegetables are low in calories but high in volume especially lettuce, asparagus, broccoli and zucchini.    Add more vegetables to your pastas instead of meat and cheesy sauces.   Put veggies on your sandwiches instead cheese slices and gobs of mayonnaise.
  • Fruits are healthy but some are lower calorie choices than others and certain fruits have more concentrated sugars (such as raisins) and have higher calories with less volume.   Fruit juices are also relatively high in calories and don't necessarily fill you up.   Eating a whole orange with its natural fiber will fill you up more than a glass of orange juice.
  • Carbohydrates are either grains or foods made from grains like cereals and pasta.  Select carbs that are higher in fiber like oatmeal, whole grain breads, brown rice and avoid breads made with refined white flour and sweeteners.
  • Fats are a high energy dense food but some are healthier than others.   Watch your portions and include monounsaturated and polyunsaturated fats in your diet like nuts, seeds, healthier vegetable oils (flax see, olive, and safflower oil). Just keep the portions small.
  • Sweets are high in energy density and are a challenge when it comes to caloric intake.   Try to find desserts that have low fat and sugar content, such as fruits and low-fat yogurt.  If they are baked, look for whole grain flour pastries.   The key to limiting the effect of sweets is to keep the servings small (share with your table mates--1 dessert, 4 forks--most restaurants are accommodating).
  • Protein comes from plant and animal sources and the healthiest low-energy dense choices are those high in protein but low in fat  such as lentils (also high in fiber!), skinless white meat, and fish.  Select fat-free dairy foods.

Substituting low density foods keep you from feeling food deprived, make you feel better about your meal and will help keep those calories down!  Here's a final example:   A small order of McD's french fries has 225 calories.  You could substitute (with the same amount of calories)  a salad made with a small apple, 10 cups of fresh spinach, and 1 1/2 cups strawberries with a splash of diet dressing.

Chocolate May Lower Risk of Heart Failure
Posted by on August 20, 2010 - 10:04am

Benefits shown in middle-aged and elderly women

Middle-aged and elderly Swedish women who regularly ate a small amount of chocolate had lower risks of heart failure risks, in a study reported in Circulation: Heart Failure, a journal of the American Heart Association.  The nine-year study, conducted among 31,823 middle-aged and elderly Swedish women, looked at the relationship of the amount of high-quality chocolate the women ate, compared to their risk for heart failure. The quality of chocolate consumed by the women had a higher density cocoa content somewhat like dark chocolate by American standards. In this study, researchers found:

  • Women who ate an average of one to two servings of the high-quality chocolate per week had a 32 percent lower risk of developing heart failure.
  • Those who had one to three servings per month had a 26 percent lower risk.
  • Those who consumed at least one serving daily or more didn’t appear to benefit from a protective effect against heart failure.

The lack of a protective effect among women eating chocolate every day is probably due to the additional calories gained from eating chocolate instead of more nutritious foods, said Murrray Mittleman, M.D., Dr.P.H., lead researcher of the study.  “You can’t ignore that chocolate is a relatively calorie-dense food and large amounts of habitual consumption is going to raise your risks for weight gain,” said Mittleman, director of the Cardiovascular Epidemiology Research Unit at Harvard Medical School’s Beth Israel Deaconess Medical Center in Boston. “But if you’re going to have a treat, dark chocolate is probably a good choice, as long as it’s in moderation.”

High concentration of compounds called “flavonoids” in chocolate may lower blood pressure, among other benefits, according to mostly short-term studies. However, this is the first study to show long-term outcomes related specifically to heart failure, which can result from ongoing untreated high blood pressure.   In the observational study, researchers analyzed self-reported food-frequency questionnaire responses from participants 48-to-83-years-old in the Swedish Mammography Cohort. Combining the results with data from national Swedish hospitalization and death registries between 1998 through 2006, the researchers used multiple forms of statistical modeling to reach their conclusions on heart failure and chocolate consumption.

Mittleman said differences in chocolate quality affect the study’s implications for Americans. Higher cocoa content is associated with greater heart benefits. In Sweden, even milk chocolate has a higher cocoa concentration than dark chocolate sold in the United States.    Although 90 percent of all chocolate eaten across Sweden during the study period was milk chocolate, it contained about 30 percent cocoa solids. U.S. standards only require 15 percent cocoa solids to qualify as dark chocolate. So, by comparison, American chocolate may have fewer heart benefits and more calories and fat per equivalent amounts of cocoa content compared to the chocolate eaten by the Swedish women in the study.   Also, the average serving size for Swedish women in the study ranged from 19 grams among those 62 and older, to 30 grams among those 61 and younger. In contrast, the standard American portion size is 20 grams.

“Those tempted to use these data as their rationale for eating large amounts of chocolate or engaging in more frequent chocolate consumption are not interpreting this study appropriately,” said Linda Van Horn, Ph.D., R.D., immediate past chair of the American Heart Association Nutrition Committee and professor in the Department of Preventive Medicine at Northwestern University’s Feinberg School of Medicine in Chicago. “This is not an ‘eat all you want’ take-home message, rather it’s that eating a little dark chocolate can be healthful, as long as other adverse behaviors do not occur, such as weight gain or excessive intake of non-nutrient dense ‘empty’ calories.”

Heart failure occurs among about 1 percent of Americans over age 65. A condition in which the heart can’t pump enough blood to the rest of the body, heart failure rates are increasing as our aging population grows.“Anything that helps to decrease heart failure is an important issue worth examining,” Mittleman said.

Co-authors are Elizabeth Mostofsky, M.P.H.; Emily Levitan, Sc.D.; and Alicja Wolk, Dr.Med.Sci. Author disclosures and funding support are on the manuscript.

Source: Press release prepared by the American Heart Association

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