Way too frequently people spend weeks losing weight, just to reach their goal, stop the diet, and then gradually regain the weight. It’s a terrible cycle to be stuck in.

A study in the American Journal of Preventive Medicine found that individuals who successfully lost weight AND kept the weight off altered their principles after losing weight.

This was a telephone survey of 1165 adult who had successfully lost weight with some maintaining the weight loss. Researchers took the data and compiled a list of 36 behaviors at least 10% of the surveyed adults adapted.

Weight loss was defined as losing 10% or more body weight during the previous 12 months. So for a 200 pound individual this would equal a weight loss of 20 pounds.

Maintenance was defined as losing 10% or more body weight during the previous 12 months and keeping it off for one year or more.

How They Lost the Weight

Continue reading ‘The Right Mindset for Weight Loss’ »

Have you heard of spirulina? I’ve heard of this food being referred to as a super food, but I’ve not looked into it much until today. Let me share what I’ve learned.

What is spirulina?

Spirulina would be comparable to a sea vegetable such as kelp or wakame. Spirulina is both a human and animal food or supplement. It’s a member of the “blue-green” family, but it’s not considered algae. It’s actually a type of bacteria – cyanobacteria. Its primary source includes two species of cyanobacteria: Arthrospira platensis and Arthrospira maxima. Japan is currently the largest producer and consumer of spirulina.

Spirulina can be purchased as a tablet, flake, or powder.

What nutrients are provided by spirulina?

Continue reading ‘Spirulina: The Super Food?’ »

If you are to successfully lose weight you will likely focus on eating fewer calories and increasing your activity to burn more calories. It’s important that you also address inflammation on your journey to lose weight.

Research on mice has shown a “switch” controlling inflammation in the hypothalamus (region of the brain that regulates energy) becomes “flipped on” in response to high fat diets. It also shows that “overnutrition” (i.e. eating too much) turns on this inflammatory switch.

An increased level of inflammation leads our cells to become resistant to insulin and leptin.

Insulin plays a messenger role in that it tells cells it is time to take in glucose (sugar). If cells become resistant to insulin, they ignore the message that it is time to take in more glucose, glucose is converted to fatty acids, and is stored by our fat cells. If insulin resistance is persistent, eventually the fat cells will no longer respond and increased levels of fatty acids will remain in circulation.

Leptin is a hormone that triggers satiety. This is your body’s way of telling you you’ve had enough to eat. When production of leptin is hindered, we do not feel satisfied and tend to eat more.

As inflammation causes the cells to ignore the messages of insulin and leptin, you are more likely to consume more calories (because you still feel hungry) and potentially store increased levels of fat due to the increased level of circulating fatty acids.

Continue reading ‘The Effect of Inflammation on Weight Loss’ »

Heart disease is a lifestyle disease. Your diet and lifestyle choices are a major factor in determining your likelihood of developing heart disease.

Heart disease develops as a result of inflammation and oxidative damage. So, let’s cover steps you can take to decrease inflammation and oxidative damage to reduce your risk of developing heart disease.

1. Decrease your sugar intake.

When I say sugar, I’m also referring to simple carbohydrates. When you consume carbohydrates the body breaks them down into sugar molecules. Converting simple carbs (i.e. refined carbohydrates) into sugar is a fairly quick process for the body. Simple carbohydrates include potatoes, pasta, bread, and rice, along with your sugar sweetened beverages, candy, and sweets. As these foods are broken down, sugar enters the blood steam and can result in blood sugar spikes. These spikes contribute to oxidative damage and inflammation.

Continue reading ‘5 Steps to Prevent Heart Disease’ »

Do we have too many options when it comes to food? According to a study published August 2011 in the American Journal of Clinical Nutrition, too many options may be one reason pounds are packed on.

On the flip side, the study found eating the same food over and over lead to boredom and a decrease in caloric intake.

Food Boredom is a Good Thing

Continue reading ‘Lose Weight By Eating the Same Foods’ »

During the holidays it can be difficult to control how much we eat. When you attend gatherings with friends and there are all these new dishes you oftentimes want to sample some of everything. Then there are the desserts. . .how can you pass up on all these home cooked goodies?

It’s not easy, but it’s not impossible to stay on track. Let’s review some tips so you can avoid going overboard on portions:

1. Have a snack before attending a holiday party.

If you are going to be attending a holiday party it’s to not go on an empty stomach or work hungry. This will lead you to overeat on especially rich foods. Instead, go ahead and have a snack ahead of time, such as a piece of fruit or small handful of nuts.

2. Don’t eat in front of the TV.

Continue reading ‘Portion Control at the Holidays: Will you succeed?’ »

If you are working to lose weight you need to make adjustments to your food choices. However, don’t forget what you drink has an impact on your success also. There can be a surprising amount of calories in beverages.

Let’s say you are reducing your calorie intake to 1500 calories per day. If you stop at Starbucks for a 16 oz Vanilla Frappucino with 2% milk, a 12 oz. can of Dr. Pepper with lunch, and a 16 oz. sweetened ice tea with dinner, you’ve consumed around 565 calories just from what you drank. . . and this is assuming you consumed water between meals. That leaves you just 935 calories to “spend” on food for the day if you are going to achieve your goal of 1500 calories per day.

1. Portion size

Keep your portion sizes small. For example, you do not need a 12 ounce glass of juice in the morning, cut back to 6 ounces of fruit juice or better yet replace the juice with a piece of fruit. A 12 ounce glass of juice contains 192 calories.

2. Read food labels correctly

Continue reading ‘Hidden Calories in Beverages’ »

Do you watch the Biggest Loser? If so, you have seen each contestant visit a doctor at the start of the season and many times they’ll learn their actual ‘biological’ age. This usually ends up being a shocker, such as a 28 year-old whose physical condition is that of a 55 year-old or something drastic like that. Telomeres are a tool that can be used to fairly accurately identify your biological age.

I recently participated in a webinar hosted by Spectra Cell Laboratories and lead by Dr. Mark Houston discussing telomeres.

What is a telomere?

Telomeres are a DNA sequence that appears at the end of each chromosome. Chromosomes comprised of DNA are in each cell of our body. Our DNA is protected at each end by telomeres. Dr. Houston describes a telomere as a safety cap or ball cap on the end of each chromosome. They protect the chromosome and DNA from things like oxidative stress. As the telomere becomes damaged the chromosome and cell function ineffectively the cell begins to die.

Telomere Shortening

As a normal part of aging, telomeres become shorter. Once a telomere becomes shortened there is no way to lengthen the telomere.

There are many factors that influence how quickly telomeres shorten. Here are some of the factors that impact telomere length:

Continue reading ‘What is Your Biological Age?’ »

On September 13, 2011, the Department of Health and Human Services launched Million Hearts. Million Hearts is aimed to prevent 1 million heart attacks and strokes over the next five years.

Cardiovascular disease costs $444 billion annually in medical costs and lost productivity.

Million Hearts focuses on two goals:

1. Empower Americans to make health choices.

This includes preventing the use of tobacco, reducing sodium and trans fat intake. Taking this steps can mean decreased medical treatment (and costs) for blood pressure and cholesterol.

2. Improve care of those who need treatment.

The initiated is targeted to using Aspirin for people at risk, promotion of Blood pressure control, Cholesterol management, and Smoking cessation. This treatment focus is being referred to as the “ABCS” and is intended to cover the major risk factors for heart disease, which means prevention of heart attacks and strokes.

Continue reading ‘Million Hearts: Prevent 1 Million Heart Attacks and Strokes in 5 Years’ »

You are at greater risk of heart disease if you were overweight as a teen, compared to those who gained weight later in life. However, it was never clarified if this was because overweight teens become overweight adults OR does being overweight during your teen years cause irreversible damage.

Good news has come out of recent research published in The Archives of Internal Medicine that indicates losing weight mid-life can reduce heart disease risk if you’ve been overweight since your teens.

This research was conducted by Harvard Medial School reviewing data on 19,000 Harvard alumni who entered their freshman year of school between 1916 and 1950. Follow up on these individuals occurred over 82 years and evaluated at habits, heart disease, body mass indexes.

Study results found the heaviest students were most likely to become overweight adults. Obese freshmen men had almost double the risk of dying from heart disease later in life compared to those of normal weight during their college years. Freshmen men who were overweight their freshmen year also had a substantially increased risk of dying from a heart disease.

The good news came when researchers factored in middle age and any change in weight at that time. Men who began college overweight or obese, but lost weight and were considered normal weight in middle age no longer had an increased risk of dying from heart disease.

Continue reading ‘Midlife Weight Loss Reduces Heart Disease Risk’ »