Back to the basics

We have talked a lot about the complex nature and disease-fighting properties of food. This week we get back to the basics in food chemistry. Food is largely made up of four chemical structures: carbohydrates, fats, proteins and alcohol. These four macronutrients form the structure of all food. They account for all the calories and, therefore, the energy food provides. It is a common misconception that we get energy from vitamins and minerals. We do not.

1 gram (measure of weight) of each of the macronutrients provides the following calories:

• Carbohydrate 4
• Protein 4
• Fat 9
• Alcohol 7
  

You can multiply the grams shown on a food label for each of the nutrients to calculate the total calories. The newest food label already does this for fat calories.

Many diet plans restrict alcohol and fat since, by weight, they are so much more caloric than protein and carbohydrates.

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On a personal note, I sold my house and am buying another. My new place needs quite a bit of work. I’ll, therefore, be taking the summer off from blogging while I rewire, fix plumbing and paint. If you have nutrition questions in the interim, please feel free to contact me at by email at mark@betterliving.biz. Have a great summer and happy eating!

Keep mentally sharp; keep exercising!

Several new studies suggest exercise is key in keeping the brain working. One study found that people who exercise regularly and have a stroke later in life have fewer and less severe consequences. Exercise develops cellular stress proteins which confer protection during a stroke.

One of the consequences of Alzheimer’s Disease is brain shrinkage. Yet, a study published in Neurology, showed patients with early forms of the disease who performed well on a treadmill test were far less likely to have brain shrinkage. Exercise is known to increase brain size and strength.

Another study showed a parallel decline in cognitive function with a decline in HDL (good cholesterol). HDL can be raised with regular exercise, moderate alcohol consumption and soluble dietary fiber intake.

To keep your brain healthy start an exercise calendar this week. Use a simple wall calendar to log your exercise. Document your low-intensity (walking, house cleaning), moderate-intensity (fast walking, jogging, weight lifting) & high-intensity exercise (running, fast aerobics). This will give you a great snapshot of your total exercise plan. Many of my clients are motivated to write something on each of the blank squares of the calendar.

As always, leave a comment on the blog if you have questions about your fitness plan.
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David A. Brown and Russell L. Moore Perspectives in innate and acquired cardioprotection: cardioprotection acquired through exercise J Appl Physiol 103: 1894-1899, 2007

J. M. Burns, B. B. Cronk, H. S. Anderson, J. E. Donnelly, G. P. Thomas, A. Harsha, W. M. Brooks, and R. H. Swerdlow Cardiorespiratory fitness and brain atrophy in early Alzheimer disease Neurology 2008 71: 210-216.

Tolle, Markus, et. al., HDL-Associated Lysosphingolipids Inhibit NAD(P)H Oxidase-Dependent Monocyte Chemoattractant Protein-1 Production. Arteriosclerosis,Thrombosis and Vascular Biology Aug 1, 2008

More super foods for your complexion

Acne is an embarrassing skin condition that affects adolescents and sometimes older individuals. For several decades we have relied on fairly weak research stating that diet does NOT affect acne prevalence. Interestingly, most people believe the opposite - that diet actually DOES affect acne risk.

Research published in the American Journal of Clinical Nutrition suggests people were right. The study looked at two groups eating a diet of 30% fat, 45% carbohydrates and 25% protein. One group ate carbohydrates with a low glycemic load (beans, whole grains, vegetables). The other group ate carbohydrates with a higher glycemic load (rice, semolina pasta, white bread).

The low glycemic load group had significantly fewer acne lesions after the 12-week trial.

The study suggests that a healthy diet based on fruit, vegetables, legumes and whole-grains is beneficial for our skin as well as our cardiovascular systems. Make these changes to your diet this week to get started:

• Start eating a whole-grain cereal for breakfast.
• Make a lunch out of a tortilla-less bean burrito (Qdoba, Chipotle, or your favorite Mexican restaurant) or a bowl of lentil soup.
• Stir-fry a couple bags of frozen vegetables with diced chicken breast or tofu and serve it with 1 cup brown rice.
  

If you want more posts on this subject comment on the blog: www.betterlivingnewbites.blogspot.com.
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Smith RN. et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized clinical trial. Am J Clin Nutr. 86(1):107-15, Jul 2007

Smith RN. et al. The effect of a low glycemic index on acne vulgaris and fatty acid composition of skin surface triglycerides. J Dermatol Sci. 50(1):41-52 Apr 2008

The power of self-reflection

Even after 10 years of nutritional counseling, I continue to be amazed at the power of writing a food log or diary. Everyone who keeps a food log discovers something.

I didn’t realize I eat so much…

I feel so much better when I eat…

I got headaches when I ate…

I barely had any vegetables…

A new study published in the American Journal of Preventative Medicine showed people lost twice as much weight when they kept food logs. Moreover, the logs need not be fancy. They can be jotted on scraps of paper. Some participants sent themselves emails or text messages with what they ate. Another study showed great results from simply taking a picture of every meal with a cell phone camera. The importance is the self-reflection and monitoring.

Try keeping a food log for 1 week. You can find a sample log form on the “resources” page of www.betterliving.biz.

Share your self-discovery by responding to this post at www.betterlivingnewsbites.blogspot.com. We look forward to hearing from you.

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_{Hollis, Jack F., et al. Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. Am J of Prev Med. Vol 35 (2), August 2008.}

Leg cramps - Please don't ignore them!

Do you experience any of the following?

• Routine leg pain/cramping during exercise
• Pain in legs that disturbs sleep
• Paleness or blueness in one or both feet

If so, you should have your physician do a simple blood pressure test called the ankle brachial index to see if you have peripheral artery disease(PAD). Studies show that only half of people with PAD realize they have it. Like the more serious coronary artery disease, PAD is an accumulation of plaque in the arteries. However in PAD, the blockages occur in the legs and arms. People with PAD have a 20% chance of dying in the next 10 years.

The good news is that an exercise and dietary program may be able to reduce or eliminate the leg pain symptoms. One study showed exercise is actually a more successful treatment than angioplasty and as beneficial as medication or bypass surgery in treatment of PAD. Furthermore, another researcher demonstrated a reversal of arteriosclerosis with a very low-fat diet.

You are at greatest risk of having PAD if you smoke, have high blood pressure, high LDL cholesterol, low HDL cholesterol or you are over 65 years old. If you have two or more of these risk factors, speak with your health care provider. Contact Better Living if you would like to start a program to treat your PAD.

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http://en.wikipedia.org/wiki/Peripheral_artery_disease

What is the optimal exercise for losing weight?

People are easily confused by the following principle of exercise physiology:

High-intensity exercise, such as running, sprint- swimming or high-intensity aerobics burns 100% carbohydrates. Low intensity-exercise like slow walking or light house cleaning burns exclusively fat.

Generally people are very happy to hear this thinking they won’t have to sweat to shed body fat. However, there are 2 additional factors to consider: the net amount of fat burned during exercise and the post-exercise burn.

Calories Burned During 60 Minutes
Slow walking – 175 (all fat)
Moderate-intensity jogging – 500 (250 fat, 250 carb)
High-intensity running – 750 (all carbohydrate)

The first point is that moderate intensity activities burns the most fat during the exercise session.

Post-exercise burn, however, is even more important. While our bodies cannot process fat quickly enough to fuel a sprint across a swimming pool, we do burn the fat after getting out of the pool. High-intensity exercise draws fat out of our fat cells into the blood stream and increases metabolism for up to 24 hours after exercise. Basically, the harder you work during the exercise, the more fat your metabolism will burn the rest of the day.

If you are working on losing or maintaining your weight, try one of the following moderate-intensity exercises 30-45 minutes 3-6 times a week:

Swim, jog, take an aerobic class, dance, play racquetball, ride your bike, use the elliptical machine, or speed walk (consider carrying hand weights)

If you would like Better Living to calculate your moderate-intensity heart rate, email me at mark@betterliving.biz. Simply provide your approximate age.

Nothing Scares Me More...

…than the thought of losing my mind. Dementia and Alzheimer’s Disease are scary prospects of aging. Have you watched a loved one become forgetful or start repeating himself?

What if you could prevent the cognitive decline from affecting you? Focus on your midsection.

A 2008 study in Neurology showed that mental impairments are nearly 3 times more likely to strike those with excessive abdominal fat. The researchers measured the sagittal abdominal diameter (SAD) of over 6,500 Californians. Thirty-six years later the researchers checked medical records and found dementia diagnosis 272% more in those who had 9.8 inch SAD versus those with only 7.5 inch or less SAD.

The results are striking as it suggests central obesity during a person’s 30’s and 40’s accurately predicts risk of mental decline after age 70.

To measure your SAD, lie on your back with your knees bent and lower back touching the floor. Balance a yardstick across your abdomen halfway between the top of your pelvis and your lowest rib. Then use a ruler to measure the distance from the floor to the balanced yardstick. If you find this confusing, there is a helpful diagram at http://en.wikipedia.org/wiki/Sagittal_Abdominal_Diameter.

If yours SAD is over 10 inches please feel free to contact me at thies@umich.edu. Better Living offers weight loss/management classes, nutrition counseling and exercise programming.

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Whitmer, R.A. et. al., Central obesity and increased risk of dementia more than three decades later, Neurology March 26, 2008

http://en.wikipedia.org/wiki/Sagittal_Abdominal_Diameter

The Trans Fat Story

Trans fat is the abbreviated name for any monounsaturated or polyunsaturated fat with a trans-isomer fatty acid. Historically only ruminant animals (e.g., cows) could make trans fats. However, humans proved far more successful in producing it in large quantity with the advent of Crisco in 1911. The process called partial hydrogenation adds hydrogen atoms to an unsaturated fat molecule making it more saturated and converts some of the cis-fatty acids into trans-fats. Okay, that is enough chemistry for one message!

Trans fats erupted in popularity because of their usefulness in baking and their longer shelf life. However, we now know that they increase bad cholesterol (LDL), decrease good cholesterol (HDL) and increase risk for developing Alzheimer’s Disease. You should decrease your trans fat intake to trace amounts if not eliminate it entirely.

Follow these tips to get rid of trans fat from your diet:

• Read your ingredient labels on any baked good. If it has the words “partially-hydrogenated” it contains some trans fat. I have found this on several products that state “Zero Trans Fat” on the label. It should read 0.4g trans fat as manufacturers are allowed to round down.
• Avoid eating donuts, muffins, coffee cake and other non-homemade baked goods. I recently bought a cookie at the airport that had 3g trans fats!!
  
• Avoid eating fast food deep fried in oils that contain trans fat.
  

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Do you want more messages on this subject? Leave your feedback at www.betterlivingnewsbites.blogspot.com
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http://en.wikipedia.org/wiki/Trans_fat

Protect your brain and heart with one important nutrient!

Recent research suggests the current RDA (1.3-1.7mg) for vitamin B6 may be woefully low. Researchers found B6 blood levels (measured by plasma pyridoxal 5’ –phosphate) to be clinically low in several populations despite consuming 2-2.9mg B6. Those most at risk for low B6 levels are people over 65yrs, current and former users of oral contraceptives, smokers and non-Hispanic blacks. However, the findings suggest everyone may benefit from increasing the RDA for vitamin B6 to 3mg or more.

Inadequate intake of B6 is linked with higher blood levels of homocysteine. High homocysteine is correlated with both coronary artery disease and Alzheimer’s Disease. Luckily, consuming 3mg of vitamin B6 daily seems to protect from homocysteine rising to dangerous levels – (over 10.2µmol/L doubles risk of coronary disease, over 14µmol/L doubles risk of Alzheimer’s disease).

Pay attention to vitamin B6 and homocysteine with these tips:

• Get your plasma pyridoxal 5’ –phosphate and homocysteine checked at your next physical. These are not standard tests, but research indicates they are important.
• Start each day with a fortified breakfast cereal (e.g., 0.5 cup Kellogg’s All Bran supplies 3.6mg by itself!)
• Increase your intake of chickpeas, tuna, rice, halibut, potato and fortified products such as, Morningstar Farms veggie crumbles. All of these are great sources of vitamin B6.

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Morris MS, Picciano MF, Jacques PF, Selhub J, Plasma pyridoxal 5’-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003-2004, Am J Clin Nutr2008;87:1446-54

Spence JD. Patients with atherosclerotic vascular disease: how low should plasma homocyst(e)ine levels go? Am J Cardiovascular Drugs 2001;1:85-9

Seshadri S. Elevated plasma homocysteine levels: risk factors or risk marker for the development of dementia and Alzheimer’s disease” J Alzheimers Dis 2006;9:393-8

http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w415.pdf

Genetically Modified Foods - Some are scary!

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First of all, congratulations to all those who participated in the 10 Weeks to 10lbs Lighter Program. They took off over 74lbs collectively. Great job!
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Genetically modified (GM) food should not frighten you. We have been genetically impacting food throughout history. In the past, however, it took years to accomplish hybridization and crossbreeding. For example, farmers would identify the healthiest bull and breed it with the cows. By matching the best to the best in the plant, livestock and fishery worlds, we combined the strongest or best genes to yield the desired characteristics.

Today the technique is faster and less haphazard. Researchers can identify the genes responsible for a particular trait and reorganize them or insert them into the cells of another plant or animal. The U.S. Department of Agriculture's goals for genetic engineering are to increase production potential, improve natural resistance to pests and diseases and to develop more nutritious plant and animal products.

To date genetic engineering has yielded several great products: ripening-delayed fruits, potatoes that absorb less fat when fried, & squash that resists common plant viruses.

However, I think genetic modification has gone too far in some cases. Monsanto, the company that created the herbecide Roundup™, also developed genetically-modified corn, soybeans and sugar beets that are resistant to Roundup™. Presumably, farmers can plant these seeds, then pour the Monsanto herbecide all over their fields to prevent anything else from growing. I personally do not want to eat this kind of food even though it may be deemed safe.

We are in the infant stages of studying nutrition and are making great strides every decade. My intuition tells me that someday we may find some adverse health effect to herbicide-resistant produce. At that point my paranoia will have served me well. The bottom line: If you are wary too, buy organic when it comes to corn, soy and sugar products.
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http://www.grist.org/article/umbra-plu/
http://en.wikipedia.org/wiki/Genetically_modified_food
http://truefoodnow.org/

Now let's keep the weight off - Characteristics of Long-time Losers

Congratulations to the 10 Weeks to 10lbs Lighter participants! We had a 100% success rate in losing weight…while statistics show a good percentage of the overall population gained weight in the last 2.5 months. I will post details about total weight loss and success stories in the coming week.

Now that we have lost the weight, let’s keep it off. The National Weight Control Registry is a database of over 5000 people who have lost between 30 and 300lbs (average 66lbs) and kept if off for 5 years or more. It is helpful to examine the strategies of these successful people. Here are some of the characteristics of those who successfully keep weight off:

• 78% eat breakfast every day.
• 75% weigh them self at least once a week.
• 62% watch less than 10 hours of TV per week.
• 90% exercise, on average, about 1 hour per day.
• Participants report eating a low-fat (24-25% of total calories) diet.
  

These are great strategies for maintaining a healthy weight. You can read more about the National Weight Control Registry at their website.

10 Weeks to 10lbs Lighter Week 8 - Be a Part-time Vegan

Let’s review the 7 weeks of healthy-living goals:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
• Avoid liquid calories.
  

Those who follow a vegan diet (avoiding meat, cheese, milk, butter & eggs) have less cancer, lower blood pressure and better cholesterol levels than their fellow meat eaters. Vegans also tend to be a lot thinner. The good news is that we all can benefit from eating vegan part-time. Replacing some of the meat, eggs, cheese/cream, and butter in your diet with plant-based alternatives can help even meat lovers to prevent cancer and lose weight.

Pick 2 or 3 days this week to eat vegan. You will likely eat fewer calories, less saturated fat and more fiber. You will be amazed how well this helps you feel better and lose weight.

Here is a sample menu to get you started:

Breakfast – oatmeal with cinnamon, walnuts and raisins
Snack – orange, pear or apple
Lunch – black bean burrito with vegetables and guacamole (try a tortilla-less burrito at Chipotle or Qdoba)
Snack – low-fat microwave popcorn or a bowl of instant lentil soup
Dinner – vegetables stir-fry with brown rice and a big green salad.
Anytime – 16oz skim or soy latte

Check out www.vrg.org/journal/vj2003issue1/vj2003issue1quick.htm for an almost-no-cooking 3-day nutrition plan and www.pcrm.org for many great recipes.

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www.pcrm.org

http://www.webmd.com/diet/news/20060403/vegetarian-diet-may-help-weight-loss

10 Weeks to 10lbs Lighter Week 7 - No Liquid Calories

Here are the goals to healthy living and slow weight loss we’ve set thus far:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities)
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
  

Americans consume a tremendous number of calories in the form of liquids. Juice, fancy coffee drinks, smoothies, soda pop, wine & beer contribute to our waistlines. Furthermore, we gain little benefit in terms of vitamins, minerals or fiber from drinking them. For weight loss, try eliminating liquid calories from your diet this week.

Watch out for these waist-expander beverages:

8oz fruit juice – 110 calories
20oz soda pop – 255 calories
Starbucks grande vanilla bean frappuccino – 470 calories
Coffee cream(er) – 30-50 calories each tablespoon
12oz beer – 167 calories
8oz wine – 170 calories
7oz martini - 504 calories

As with most nutrition topics, there is an exception to this rule. Milk and/or soymilk provide essential calcium and vitamin D that we do not get in other foods. Most people should consume 2-3 cups (soy)milk/day to meet their calcium requirements.

Have a great week. Happy losing!

10 Weeks to 10lbs Lighter Week 5 - Plan for Success

Over the past 4 weeks we have set the following goals for a successful nutrition strategy. Please continue working on all of this:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (25+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
  

This week’s goal is about pre-planning your snacks and meals. Many times we overeat because we find ourselves hungry and without food. Suddenly we are standing in front of the vending machine or the car is turning itself into McDonald’s drive thru. Either story ends badly.

This week is about planning your food from grocery store to mouth.


Grocery Plan
Make a grocery list based on your goals. For example, if you want to lose weight or prevent cancer, plan to buy enough produce to eat 2-4 cups vegetables and 1-2 pieces of fruit daily. Stock up on healthy foods such as lean cuts of meat, (soy)milk, cereals, whole-grain bread, sandwich fixings, broth-based soups, & perhaps a few low-fat frozen dinners for emergencies.

Avoid products with 10+ grams of sugar or 3+ grams saturated fat.


Cooking or Dining Out
Whether you plan on cooking or going to a restaurant, spend 5 minutes at the beginning of your day planning your food. What am I going to have for snacks, lunch and dinner? If you are going to eat out, decide where you’ll go and think about what you will order. You will be surprised how much this helps you succeed.


Daily Plan
If you leave home each day, bring food. Making your own sandwich and opening your own soup will save you money and calories. Simply packing vegetables and fruit in your bag nearly guarantees you will eat more of them.

10 Weeks to 10lbs Lighter Week 4 - Stop eating 120 minutes before your head hits the pillow

Keep up the great work! Here are the goals we continue to work on:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours
• Do 4 aerobic workouts this week (20+ minutes based on your abilities)

The traditional American dinner of meat, potatoes and carrots does not set us up for successful weight loss. However, far worse is the fact that we are working later, eating later and then going to bed on a full stomach.

Sleeping on a full stomach can lead to gastric reflux, insomnia and weight gain. We need to shift the calories from the end of the day to the beginning. Eat a larger breakfast and lunch, then scale back your food at dinner. Stop eating completely 2-3 hours before going to bed.

I wrote a couple weeks ago that you should never be hungry because you are eating every 2-3 hours. The only exception to this rule is hunger at bedtime. If you go to bed a little hungry you will burn fat while you sleep. Imagine that! Wake up thinner than when you went to bed. If you have a hard time falling asleep while you are hungry eat something very small (i.e., total 50kcal) like 3-4 nuts, a few pieces of vegetables, a couple rolls of lunch meat or half a hard-boiled egg. Drink a glass of water and you should be able to sooth your stomach into a restful evening.

Try this nighttime losing strategy and watch some weight fall off this week.

New Years Resolution 101 - Form a Healthy Habit NOW

In my ten years of nutrition counseling, I have discovered people with the best diets follow routines. Quite simply, they follow a structured plan 80% of the time. There is a simple secret behind having a lean body, healthy glowing skin, and great energy. Make a healthy habit and do it almost every day.

People can have the best intentions to completely overhaul their nutrition plan and start doing everything right. Usually this commitment is followed by the phrase “I’ll start tomorrow.” It rarely works. Pick one new health habit and run with it. It takes 20-30 days to form new habits. Pick ONE (and only one!) of the goals below and make it your new health habit.

• Eat breakfast right after you wake up each morning. This will boost your metabolism.
• Pack 2 pieces of fruit in your lunch each day. This will help fight cancer.
• Eat a salad for dinner; add fish/chicken/veggie burger for protein and vary the veggies. This will make you lean.
• Eat some legumes everyday – Indian dal, black bean burrito, chili, minestrone, lentil soup, hummus, or veggie burger. This will lower your cholesterol.
• Go to bed early each night to allow you 7-8 hours sleep. Being less tired helps with weight loss.
• Exercise everyday for 40+ minutes. This will help you live longer.
  
  Pass this message along to a friend. Make a resolution to be healthier this year. Sharing your goal makes it more real. Send the message now and start TODAY!
  
  
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