Nutrition for Fitness

Really? - "Vitamins cause cancer?"

tnikkola@lifetimefitness.com — Thu, 19 Nov 2009 23:59:55 GMT

Headlines in major news publications and TV news stations drew attention yesterday with various headlines stating something like "Vitamins cause cancer." It's always interesting how the small number of studies on the use of vitamins and minerals that show a possible association with health concerns draw much more media attention than the large number of studies showing their benefit.

Folic Acid, Vitamin B12 and Cancer

The study that generated the "Vitamins Cause Cancer" headlines was published November 18 in the Journal of the American Medical Association. The study was completed in Norway. Performing the research study in Norway was interesting in that the country does not have a standardized policy for folic acid fortification like the United States does, so people have less exposure to higher levels of folic acid. The researchers concluded that folic acid plus vitamin B12 was associated with increased cancer outcomes and all-cause (any reason for) mortality in patients with ischemic heart disease in Norway. The main cancer that occurred during the study was lung cancer. The published review included data from two different research studies, the Norwegian Vitamin Trial (NORVIT) and the Western Norway B Vitamin Intervention Trial (WENBIT). The structure of the study and the results have been questioned by some experts in the world of vitamin and mineral research.

Daniel Fabricant, PhD, is the Vice President of Scientific and Regulatory Affairs for the Natural Products Association (NPA). He pointed out that participants in both studies were also being treated with beta-blockers and statins, and some were also being treated with ACE inhibitors and diuretics. The studies did not adjust for these. Without adjusting for these additional therapies, it cannot be determined how the results came to be.

Andrew Shao, PhD, Vice President, Scientific and Regulatory Affairs for the Council for Responsible Nutrition (CRN), Washington, D.C. was quoted as saying the results from this study:

"are inconsistent with the larger body of data and that this effect has not been observed previously. In fact, as the authors themselves point out, 'Epidemiological studies have demonstrated no associations between intakes of folate or folic acid and lung cancer risk. Consumers, as well as researchers and healthcare professionals, must not lose sight of the safe, well-established benefits of folic acid supplementation and fortification for women of childbearing age to prevent neural tube defects, as well as other potential benefits of folic acid supplementation, such as for cardiovascular health and cognitive function in the general population."

Another unique aspect of the study was the very high prevalence of smoking in the Norwegian population compared with the averages in the United States. In fact, 40% of the participants were current smokers. Of all of the lung cancers diagnosed, 70% were current and 24% were former smokers. While this single study in a a very specific subset of the population may have raised some red flags, it should not stop people from ensuring they take in optimal levels of these vitamins.

An additional article, also published in the November 18 issue of JAMA, titled Assessing Cancer Prevention Studies - A Matter of Time, the authors explain that the occurrence of cancer has actually decreased during the time that folic acid fortification has taken place in the United States, which goes against the study findings. They also said:

"Cancer prevention efforts to not start or end with folic acid. Cessation of cigarette smoking and prevention of smoking in youth and adolescents remains the highest priority for cancer prevention. For those who do not smoke, eating a healthy diet and exercising to avoid weight gain or maintain weight loss will translate to lower risk of cancer, diabetes, and other chronic conditions. These are population-wide changes that take time, and the benefits of such lifestyle changes can take years, even decades to realize."

Benefits of Folic Acid and Vitamin B12

There is a significant amount of research on the benefits of folic acid and Vitamin B12 supplementation. Some of the conclusions from other studies on Vitamin B12 and folic acid are listed below:

Taking a daily supplement including both folic acid and vitamin B12 would reduce the risk of coronary heart disease, as well as provide a cost effective means of maintaining health
A daily regime of aspirin or B-Vitamins may help reduce the risk of dementia and cognitive impairment
The use of vitamin B12, B6 and folate supplements aids in recovery after heart surgery
Folate, vitamin B6 and vitamin B12 help to improve cognitive functions such as memory, processing speed and verbal abilities
Vitamin B12 has been proven to be a pain reliever, and is safe and well-tolerated

This is a very small sample of the conclusions of other studies on folic acid and vitamin B12 which doesn't begin to describe all of the potential benefits of optimal folic acid and vitamin B12 intake. The evidence overall suggests a strong need for the use of folic acid and vitamin B12, consumed through food and supplements. Even though the headlines make for an attention-grabbing story, be sure to get all of the facts surrounding the use of vitamin and mineral supplements before you consider giving up on an an important component of a sound nutrition program. They don't replace the need for nutrition from food, but are an important part of ensuring your take in optimal levels of these essential micronutrients.

In health,

References:

Tice JA, Ross E, Coxson PG, Rosenberg I, Weinstein MC, Hunik MG, Goldman PA, Williams L, Goldman L. Cost-effectiveness of vitamin therapy to lower plasma levels for the prevention of coronary heart disease: effect of grain fortification and beyond. JAMA. 286(8):936-43, 2001 Aug 22-29

Clarke R, Harrison G, Richards S. Effects of vitamins and aspirin on markers of platelet activation, oxidative stress and homocysteine in people at high risk of dementia. Journal of Internal Medicine. 254(1):67-75, 2003 Jul.

Schnyder G, Roffi M, Pin R, Flammer Y, Lange H, Eberli FR, Meier B, Turi ZG, Hess OM. Vitamin B12 aids Heart Surgery Recovery. New Eng Jour Med. 345(22)1593-600, 2001 Nov 29

Bryan J, Calvaresi E, Hughes D. Vitamin B12 Helps to Improve Memory. Jour of Nutr. 132(6)1345-56, 2002 Jun.

Mauro Gl, Martorana U, Ctaldo P, Brancato G, Letzia G. Vitamin B12 for Lower Back Pain. Europ Rev for Med & Pharm Sci. 4(3):53-8, 2000 May-Jun

Neutraceuticals World. Study Links Folic Acid with Cancer Risk. neutraceuticalsworld.com

Ebbing M, Bonna KH, Nygard O, Arnesen E, Ueland PM, Nordrehaug JE, Rasmussen K, Njolstad I, Refsum H, Nilsen D, Tverdal A, Meyer K, Vollset SE. Cancer Incidence and Mortality After Treatment With Folic Acid and Vitamin B12. JAMA. 2009;302(10):2119-2126

Drake B, Colditz G. Assessing Cancer Prevention Studies - A Matter of Time. JAMA 2009;302(19):2152-2153

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Dining Out - Do Your Homework

tnikkola@lifetimefitness.com — Sun, 15 Nov 2009 19:18:45 GMT

Even though people are dining out today less often than in the past, according to a recent Zagat survey, the average person still eats out 3.2 times per week (previous statistics were 3.3 times per week). While it can be easier to cook a healthy meal at home, knowing what all of the ingredients are, it's still quite possible to eat well at a restaurant as long as you do some investigating before going out. Most restaurant websites have the nutrition information for their menus. Waiting until you get there is a recipe for disaster, as you can easily choose with your stomach instead of your brain. We'll look at a common situation many of us face each week.

As we were getting our morning started, my wife got an email from a friend inviting her to lunch at Red Robin, a burger restaurant here in the Twin Cities. Actually, they're all over the country. To make sure she didn't sabotage her nutrition plan, she got on their website and did a little homework prior to going out for lunch.

A Typical Scenario

When invited to go out, many people won't consider what they're going to eat until they get to the restaurant. The smell of the food, the pictures on the menu, the descriptions of the menu options can all lead to diet sabotage. Since my wife was planning to go to Red Robin, we'll use that menu as an example.

Let's say you wait to get to the restaurant to decide what to order. If you wait, it's much more likely you'll go with what your stomach is telling you. Here are some of the menu options, and their associated nutrition information.

Royal Red Robin Burger with Fries (no soda): The "It's the weekend. I'll eat whatever I want" meal: 1625 calories, 101 g fat, 108 g carb, 66 g protein
California Chicken Burger: The "It's got chicken on it so it must be good for you" meal: 946 calories, 57 g fat, 49 g carb, 55 g protein
Caesar's Chicken Wrap: The "Wraps are healthy" meal: 852 calories, 43 g fat, 69 g carbs, 40 g protein
Fajita Fiesta Pollo Salad: The "I need to eat more salads" meal: 1000 calories, 62 g fat, 59 g carb, 51 g protein
Onion Rings: The "I barely ever order them so I'll treat myself" side dish: 724 calories, 54 g fat, 62 g carb, 7 g protein

The menu is pretty extensive, and contains a LOT of great tasting items, too many to include in these examples. The point is, it's pretty easy to eat half or more of a day's worth of calories in a single meal. Doing that 3.2 times per week, even with an otherwise healthy diet can quickly halt or even reverse the results of a sound nutrition plan. Now, let's look at this with a little bit of planning. Fortunately, at Red Robin, like many other restaurants, you can customize your menu item of choice. Their website shows you what it does to the nutrition information to exchange or replace ingredients in any of the menu items.

My wife was looking for a salad, which is pretty typical for a lunch meal for her. The Cobb Salad sounded good. The Cobb Salad with Ranch dressing looks like this:

1156 calories, 82 grams of fat, 44 grams of carbs, 8 grams of fiber, 56 grams of protein

Can you eat a salad without dressing? Absolutely! This one has blue cheese and avocado on it too, so there's plenty of extra flavor without the need for dressing. When you drop the dressing, the meal looks like this:

736 calories, 38 grams of fat 42 grams of carbs, 8 grams of fiber, 54 grams of protein (A reduction of 420 calories!)

That's a lot better! What else could be done? Well, she was not going to be super-active today, so the focaccia bread really wasn't necessary. She also doesn't care for black olives or tomatoes, although they could certainly could have been left on if she did. Without the focaccia bread, tomatoes or olives, the salad still had grilled chicken breast, one ounce of blue cheese crumbles, avocado (healthy fat), hard-boiled egg, crumbled bacon and salad mix. The nutrition information now looks like this:

495 calories, 27 grams of fat, 14 grams of carbs, 4 grams of fiber, 49 grams of protein (Another reduction of 241 calories!)

Not bad at all! Plenty of healthy protein, a reasonable number of calories, healthy fat from the avocado and not a ton of excess carbohydrates that would leave her drained of energy later in the afternoon.

Summary

Dining out can be an enjoyable experience and does not need to be one of the reasons for not managing weight. With a little bit of planning, you can enjoy a great meal at your favorite restaurant. A couple of additional reminders for the next time you eat out are:

- Skip the soda. Drink water, unsweetened tea, milk, even a glass of wine, which can all be a lot less calories that soda.

- Ask for extra steamed vegetables or a salad instead of the fries, coleslaw, onion rings, etc.

- Go for grilled chicken or fish, but check on how it is prepared. If you're going for steak, get the filet, as it is much leaner.

- Skip dessert. You REALLY don't need it, and, half an hour after you leave the restaurant, you'll be glad you skipped it. The ten minutes of satisfaction while you eat it won't be worth the extra hour or more you'll need to spend doing intense cardio to burn it off.

The most important part of all of this is to ask your server to prepare it the way you want it. If you wait until the meal comes and you plan to remove the ingredients you don't think you should eat, or plan to leave the focaccia bread on your plate, you'll be battling the will of your stomach. Before the meal is finished, you may find the dressing and bread are no longer on your plate, and it won't be because someone else ate them for you. Plan ahead and enjoy your meal.

In health,

Tom Nikkola

Vitamins, Minerals and Weight Management

tnikkola@lifetimefitness.com — Thu, 12 Nov 2009 02:06:21 GMT

Is it possible that part of the reason for increased rates of overweight and obesity are a result of vitamin and mineral deficiencies in our diets? Do we tend to eat more food because the food we eat isn't really giving us what we need? The October issue of Nutrition Reviews contains an article titled Impact of Micronutrient Deficiencies on Obesity, which explores some of these questions.

Some nutrition experts believe our cravings are a result of nutrients our body is not getting through diet, which tend to cause us to eat more food than we otherwise would. The thought is, our cravings for calories, are the result of a lack of vitamins and/or minerals in our diet. Could part of the obesity issue be as simple as consuming additional vitamins and minerals, such as the use of a high-quality multivitamin? According to the report, some countries, where micronurient (vitamin/mineral) deficiencies are more common, obesity is increasing at faster rates than other areas. Some studies have shown, antioxidant, vitamin and mineral levels impact the levels of leptin in the body, an important hormone that regulates calorie intake, calorie expenditure and inflammation - all important components of weight management.

Antioxidants

Many studies have shown a correlation between deficiencies of vitamin C, vitamin E, beta-carotene and obesity. The studies, for the most part, have looked at obese populations and compared their levels of these antioxidants with those of normal-weight individuals. At this point, the results show there is an association, not that one causes the other. There is not enough data to show whether the issue is that deficient individuals can become obese, or if individuals who are obese tend to eat a diet that causes deficiencies. There is an association between deficiency in vitamin E and C, and abdominal fat, which is the most unhealthy place to store body fat. Associations between carotene levels and insulin resistance have also been seen in obese adults. Does that mean a lack of carotene can help cause insulin resistance? Not necessarily, but the association between the two does raise some red flags.

Vitamin D

It's almost impossible to read the health section of any news publication today without seeing an article on vitamin D. There are many issues that have been found with low levels of vitamin D, including issues with obesity. Low vitamin D levels are very common among obese adults. Since many of us live in areas of the country with seasonal changes in temperature and sun exposure, vitamin D deficiency is a very real and common concern. Maintaining sufficient vitamin D levels is important at all age levels, as obese children are often deficient in vitamin D like adults are. Testing for vitamin D deficiency is becoming more common, and is often recommended to ensure adequate levels are maintained year-round. If you are concerned about your level of vitamin D, talk to your doctor about testing your 25-hydroxyvitamin D.

Other Vitamins and Minerals

There is a significant amount of evidence showing the associations between obesity and other vitamins and minerals. Obese individuals are often low in B-vitamins, which include thiamin, B6, B12 and folic acid. Zinc deficiency is associated with obesity, visceral fat and inflammation. A lack of iron or calcium is also common in obese individuals.

Summary

There is much more work to be done to determine the significance of vitamin and mineral deficiencies in their relation to weight management. Overweight individuals often eat a calorie-dense, nutrient-poor diet, which could lead to excess weight gain. It is also possible that the lack of nutrients in individuals' diets could lead to increased hunger and cravings for poor food choices. It's quite possible that both scenarios take place. The best thing to do is to:

Avoid highly-processed, nutrient-poor foods which may further increase vitamin and mineral deficiencies
Use a high-quality multivitamin every day to ensure there are no gaps in your vitamin and mineral needs
Eat a variety of vegetables and fruit, ideally from organic sources.
Don't rely on food to give you everything you need, and don't depend on your multivitamin to take the place of whole-food. Use them both.

In health,

Tom Nikkola

Reference:

Garcia O, Long K, Rosado J. Impact of micronutrient deficiencies on obesity. Nutrition Reviews. Vol. 67(10):559-572

This articleis not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Comparing Low-Fat and Low-Carb

tnikkola@lifetimefitness.com — Sun, 08 Nov 2009 23:48:23 GMT

Dr. Atkins may have brought a heightened awareness of the use of low-carbohydrate diets, but their use in weight-loss is hardly new. They have been used in clinical practice since the 1800s. However, if you ask the average person about whether they are safe or healthy, you'll receive quite a mix of responses. More than likely, most people will say they are unsafe, bad for your heart, increase cholesterol, lead to malnutrition and a so on.

A Research Review of Diets from A to Z

Vegetarian, Dr. Christopher Gardner and his team, developed a unique research study which compared the results of four different diets: Atkins, LEARN, Ornish and Zone Diets. The four diets covered the spectrum from low-fat to low-carb. It was a unique research study in that it actually used specific diets rather than only putting research subject on various nutrient intake plans. A total of 311 overweight and obese women took part in the study and were divided amount the four different diet groups. Each group received classroom education and support in their specified diet plan. They were instructed to follow the diet as explained in the book. During the study, carbohydrate, fat and protein intake was as follows:

At 2 Months	Atkins	Zone	LEARN	Ornish
Carb (%)	18%	42%	49%	48%
Fat (%)	55%	35%	30%	21%
Protein	28%	24%	20%	17%
At 12 Months	Atkins	Zone	LEARN	Ornish
Carb (%)	35%	45%	47%	52%
Fat (%)	44%	35%	33%	30%
Protein	20%	20%	19%	18%

Looking at the comparison of the diets from month two to month twelve, there are a few interesting points that stand out.

- Based on the books, there is a clear difference in fat and carbohydrate intake between the Atkins and the Ornish plans, with the Zone and LEARN diets being in the middle of the other two.

- For both the Atkins and Ornish diets, you can see the eventual movement away from the very low carb or very low fat diet. With today's variety of foods, it's more difficult to stay at the extreme of either diet plan.

- Even though the Atkins group did eventually increase their carbohydrate intake and lower their fat intake, it still did not come close to the standard way of eating, which was more like the LEARN group.

Study Findings

Even though it rarely makes news headlines, many research studies have shown that low-carb diets are as good and sometimes better, for weight loss than low-fat diets. The results of this study reiterate those findings. They were as follows:

- Women on the lowest carb diet had more weight loss and body fat percentage loss

- LDL cholesterol fell the most for the Ornish group and rose slightly with the Atkins group. Although the slight rise in LDL cholesterol was seen as a negative in the past, there is mounting evidence to show that a rise in LDL cholesterol from higher fat intake comes from large-particle LDL cholesterol, which does not have a negative effect on health.

- HDL cholesterol (healthy cholesterol) rose the most with the Atkins group an did not rise at all with the Ornish group

- Triglycerides fell the most with the Atkins group

- Blood pressure decreased the most with the Atkins group and the least with the low-fat group

- Fasting insulin decreased the most with the Atkins and LEARN groups and fasting glucose decreased the most with the Atkins group

Summary

There have not been many long-term studies done to compare low-carb and low-fat diets. This study resulted in several important teaching points. First, it showed that sticking to the extreme of a very low carbohydrate or a very low fat diet is very difficult unless someone cooks each meal for an individual. That said, the Atkins group, although their carbohydrate intake increased and their fat intake decreased over the twelve months, did consume significantly less carbohydrate and more fat than the other groups. The low-carb group had better weight and body fat loss, and improved heart health risk factors more than the other groups. An October research review of low-carb diets in Current Diabetes Reports concluded:

"Although science continues to advance in this field, current research suggests that low-carbohydrate diets can be a viable option for achieving weight loss and may have beneficial effects on glycemic control, triglyceride levels, and high-density lipoprotein cholesterol levels in some patients."

Although reduced-carbohydrate diets may not be necessary for everyone to lose weight, evidence suggests that they can be beneficial for many people. The Atkins group was not able to maintain the low-carbohydrate levels they started with, but they still took in far less than the other groups and had better results in the end.

For a full review of the study in an entertaining lecture by Dr. Gardner, click on the video below.

In health,

Tom Nikkola

References:

Gardner C, Kiazan A, Alhassan S, Kim S, Stafford R, Balise R, Kraemer H, King A. Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. JAMA 2007;297(9):969-977

Wylie-Rosett J, Davis NJ. Low-carbohydrate diets: an update on current research. Curr Diab Rep. 2009 Oct(5)396-404

Thisarticleis not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternativetomedicaladvice. Use of recommendations in this and other articles isatthechoice and risk of the reader.

"Mega" Benefits From Omega-3 Fish Oil

tnikkola@lifetimefitness.com — Fri, 06 Nov 2009 15:19:41 GMT

My wife recently told me a story about a shopping trip she was on. While waiting in line, she was doing some people-watching and began listening to the conversation of the woman in front of her, who was speaking with the cashier. The customer placed a large bottle of fish oil on the checkout counter, and the cashier responded by saying, "I've heard a lot about fish oil being good for you." The customer responded by saying, "Gosh, I wouldn't know. My vet told me they'd be good for my dog, so they're for him. I don't use them." We had a good laugh as she told me the story, but it presents a good example of how, even though the benefits of fish oil are talked about almost everywhere, not everyone really understands the significance of this important supplement. It was also a good example of how people are willing to invest in the health of "man's best friend," yet often neglect their own health.

An online survey completed by Equation Research showed that only 26 percent of Americans said they take fish oil supplements, even though 63% of the respondents said they felt their diet did not have enough omega-3 fatty acids. Although the effects of omega-3 supplementation are not always immediate, they are quite significant. The following is a very short list of some of the health benefits associated with fish oil intake in research studies:

- Reduced psychological distress

- Improved brain development

- Reduced symptoms of depression

- Enhanced eye health

- Reduced body weight (from overweight/obesity)

- Increased skin health

- Diabetes support

- Reduced inflammation

- Possible reduction in infant allergies if used during pregnancy

- Possible reduction in chest pain (acute coronary syndrome)

- Reduced age-related sight loss

Choosing Your Omega-3s Wisely

Many products in stores are currently being featured as "high in omega-3." Before reaching for products with this label claim, be sure you're looking for the right type of omega-3. Plant sources of omega-3 are usually high in an omega-3 fatty acid called alpha-linolenic acid (ALA). Certain animals are good at converting ALA to two additional omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). It's DHA and EPA that provide many of the benefits omega-3 fats are known for. Unfortunately, humans, are not very good at converting ALA to DHA and EPA, which is why it's best to look to fish oil for your omega-3s. Flax and other plant-based sources of ALA have additional health benefits beyond the omega-3s themselves, so don't eliminate them from the diet. If you avoid all animal foods, flax is the best plant-based source of omega-3s. Just understand that flax is not the best source to meet your omega-3 daily needs - fish oil is.

Wild Alaskan Salmon is one of the best food sources of EPA and DHA, but it is still difficult to take in enough from salmon alone, even if it's eaten every day. Take note of the type of salmon. There is a big difference between Wild Alaskan Salmon, which eat their natural ocean diet, and farmed salmon, which are actually fed grain as part of their diet. Changing the salmon's diet significantly changes the quality of fat in the salmon. A typical salmon steak provides about one gram of combined EPA and DHA, which can be found through supplementation in two high quality softgels. It's best to try to get your omega-3 needs met with both food and supplements.

In the case of supplements, the source of the fish oil is important. The best fish oils come from small fish such as anchovies, mackerel and sardines in the deep, pure, cold waters of the North and South Atlanic Oceans and Pacific Ocean. Like with salmon, sourcing fish from these oceans ensures the oil is higher in quality and than when it comes from a fish farm.

Getting Enough Omega-3

Conservative recommendations for daily DHA and EPA intake range from one to four grams. Omega-3 softgels vary in their DHA and EPA content. Lower-quality fish oil supplements usually have about 300 mg of EPA and DHA per 1 gram softgel. Higher quality softgels often often have 500-600 mg of EPA and DHA per softgel. As mentioned above, a typical salmon steak provides about one gram of EPA and DHA. If your omega-3 fish oil softgel provides 600 grams of total EPA and DHA, two to four capsules are usually recommended, but some people have found additional benefits with even more. It's best to talk with a knowledgeable Health or Fitness Professional for personalized guidance.

Since most people do not eat fatty fish, like Wild Alaskan Salmon every day, supplementation should be a regular part of the diet. Making changes to your diet and taking two to four high quality fish oil softgels like the Life Time Fitness Omega-3 Fish Oil is a great start to meeting your daily omega-3 needs. You can find them at LifeCafe or at the online store.

Summary

If you have a pet, there's certainly nothing wrong with improving its health by giving it some omega-3s each day. However, there is overwhelming evidence to say fish oil should be a regular part of your diet as well. You may not see or feel a difference overnight, but dont' let that stop you. The benefits of omega-3 supplementation are significant. This is one of a small group of nutritional products I won't ever be without. You can expect to see even more benefits of omega-3 fish oil use in the near future as it is studied more with higher doses.

In health,

Tom Nikkola

References:
Furuhjelm C, Warstedt K, Larsson J, Fredriksson M, Fageras Bottcher M, Faith-Magnusson K, Duchen K. Fish oil supplementation in pregnancy and lactation may decrease the risk of infant allergy. Acta Paediatrica 2009

Micallef M, Munro I, Phang M, Garg M. Palsma n-3 polyunsaturated fatty acids are negatively associated with obesity. Br J Nutr. 102, pp 1370-1374

SanGiovanni J, Agron E, Meleth AD, Reed G, Sperduto D, Clemons T, Chew E. w-3 Long-chain polyunsaturated fatty acid intake and 12-y incidence of neovascular age-related macular degeneration and central geographic atrophy: a prospective cohort study from the Age-Related Eye Diseaase Study. Am J Clin Nutr. October 7, 2009

Joensen A, Schmidt E, Dethlefsen C, Johnsen S, Tjonneland A, Rasmusssen L, Overvad K. Dietary intake of total marine n-3 polyunstaurated fatty acids, eicosapentaenoic acid, docosahexaenoic acid and docosapentaenoic acid and the risk of acute coronary syndrome - a cohort study. Br J Nutr. 2009 Oct 14:1-6

Davis W. Why does fish oil reduce triglycerides? The Heart Scan Blog. November 1, 2009

Nutraingredients.com Omega-3 awareness not backed by supplement choices: Survey. Nutraingredients.com. Sept 25, 2009

Whalen J. Probing Health Benefits from Eating Omega-3s. The Wall Street Journal. Sept 14, 2009

Micallef M, Munro I, Garg M. An inverse relationship between plasma n-3 fatty acids and C-reactive protein in healthy individuals. E J Clin Nutr. 2009:63;1154-1156

This articleis not intended for the treatment or prevention of disease, nor as asubstitute for medical treatment, nor as an alternative tomedicaladvice. Use of recommendations in this and other articles is atthechoice and risk of the reader.

Meal Frequency, Metabolism and Weight Management

tnikkola@lifetimefitness.com — Thu, 29 Oct 2009 21:59:20 GMT

You have to eat every few hours or your metabolism will slow down. If you miss a meal, you'll lose muscle. The more often you eat, the faster your metabolism will be. Do any of these statements sound familiar? Are they true? We'll take a look at these questions in brief today.

Eating more often is associated with decreased weight

One reason small, frequent meals are recommended, is in some studies, higher meal frequency has been associated with lower body weights. Oftentimes, those who eat small, frequent meals also eat more nutrient-dense, less calorie-dense foods. In this case, the type of food people select may play a larger role in their reduced body weight, rather than the fact that they ate every few hours. Some cottage cheese with fruit, or a high-protein meal replacement shake, is a much different situation than eating a couple of servings of crackers or a handful of candy. Without considering the type of food consumed every few hours, it would be easy to gain the wrong kind of weight by eating more often than normal.

Another likely reason people who eat more often tend to weigh less is a reduced level of hunger. Because they eat often, they may not get to the point of extreme hunger. It's easy to eat 1500-2000 calories in a single meal of fast food or take-out. If someone doesn't eat all day long, there's a good chance they'll eat whatever sounds the best and is most convenient at the end of the day, which is often a very high-calorie meal.

Eating more often does not raise metabolic rate

Some additional research showed that those who ate more often burned more calories throughout the day. These study results have led to a diet industry that consistently says "eating more often raises your metabolic rate." Again, this is correct to a point, but there are some qualifications involved. Every time you eat, your body burns calories to digest the food you ate. On average, your body burns about 2-3% of the calories you eat from fat, 5-8% from carbohydrates, and 23-28% from protein. This is called the Thermic Effect of Food (TEF) or Diet Induced Thremogenesis (DET). In studies on meal frequency, when the source of calories and the total calories are kept the same, individuals burn the same number of calories over the course of the day.

Let's say an individual eats one meal of 2000 calories, which comes from:

- 55% carbohydrate (275 g)

- 25% fat (56 g)

- 20% protein (100 g)

Obviously, this is a pretty filling meal, and more than most people would eat in a single sitting. In a typical mixed diet, the total effect of TEF is about 10%, meaning in this meal, about 200 calories would be burned in digesting the food. If the same foods were split up equally over five meals, each meal would be 400 calories, which would be:

-55% carbohydrate (55 g)

-25% fat (11 g)

-20% protein (20 g)

It would require about 40 calories to be burned for digestion each meal. For the day, the total calories burned would be exactly the same. Research has shown that as long as the food is exactly the same, it doesn't matter whether it is eaten over the course of one meal or six meals. The effect on metabolism is exactly the same.

Now, let's say that someone is only focused on eating frequently and does not consider where the foods are coming from. They only eat a reasonable amount of protein at dinner. The rest of the meals and snacks during the day are composed of mostly carbohydrate and some fat. Even though they're eating often, because of the foods selected, they actually burn less calories because they come more from carbs and fat. In this case, the increased number of meals could be a disadvantage to weight management. If the calories are the same, but they come from less protein and more fat or carbohydrate, it would have a negative effect on TEF.

In another example, some people who make a point of eating every few hours also make a point of eating a larger amount of protein with each meal. It they eat the same number of calories, but a higher percentage of the total calories come from protein, they will burn more calories in digestion. Basically, any advantage in increasing metabolic rate would come from a higher consumption of dietary protein than from the fact that meals are eaten more frequently. Does that mean there's no reason to eat every few hours. Absolutely not. Eating 20-40 grams of protein every few hours is much easier to eat than trying to eat the same amount in one or two meals. It also allows for more variety in the foods eaten during the day.

Eating every few hours does not prevent "starvation mode"

Another misconception is the idea that the body starts to slow down its metabolism just a few hours after eating. It's possible this idea stemmed from the fact that within a few hours after eating, the body is no longer burning extra calories from digestion. The perception is that the metabolic rate has fallen. In reality, it's back to normal, where it would be without having eaten. It would be possible to raise the metabolic rate again with another meal, but the calories consumed will always exceed the calories burned in digestion, so that would not make sense.

Will your metabolic rate slow down without eating? Yes, but research shows it takes about 72 hours of fasting before metabolic rate begins to slow. In fact, during the first 36 hours of fasting, metabolic rate can increase and then plateau for another 36 hours. Yes, that's correct. Resting metabolic rate tends to stay the same or increase during the first day and a half of a fast. The important point here is that if you're planning to eat something that fits within your nutrient needs for the day, there can be many benefits to eating every few hours. However, if you're not prepared for a meal and feel it's time to eat again, choosing the wrong type of food, like a high-carb, low-protein snack bar, may provide less benefit that eating nothing at all.

In order to control cravings, calorie intake, and ensure enough protein is consumed during the day, eating every few hours is still a good idea. That's why meal replacement powders can work so well for weight management. A 2003 research review in the International Journal of Obesity showed that the regular use of a meal replacement powder led to greater weight loss. It isn't because a meal replacement will increase metabolism by itself. The reason MRPs can work so well for weight management is to control calories and cravings, and increase daily protein intake, which can increase the thremic effect of food and thereby increase total calories burned for the day.

Summary

To ensure your diet consists of an appropriate balance of carbohydrate, protein and fat, it's probably best to split up your food intake over several meals. While there is not a metabolic advantage to eating every few hours, there are other reasons to do so. Eating every few hours makes it easier to eat enough protein over the course of the day, which can increase the calories burned over the course of a day compared to a diet of the same number of calories with less protein. Eating ever few hours also helps control cravings, which can actually reduce daily calorie intake. Rather than gorging on an excessively high-calorie meal at the end of the day, many people may eat less total calories by eating smaller meals throughout the day. Aim for at least three whole-food meals, and try to include a couple of smaller meals or snacks. If on occasion you miss a meal though, don't worry. You're not slowing down your metabolism and you're not losing muscle.

In health,

Tom Nikkola

References:

Heilbronn L, Smit S, Martin C, Anton S, Ravussin. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr 2005;81:69-73

Heymsfield SB, van Mierlo CAJ, van der Knaap HCM, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity (2003) 27, 537-549

Bellisle F, McDevitt R, Prentice A. Meal frequency and energy balance. British Journal of Nutrition (1997), 77 (Suppl. 1), S57-S70

Webber J, MacDonald IA. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British Journal of Nutrition (1994), 71, 437-447

McDonald L. Meal Frequency and Energy Balance. Body Recomposition www.bodyrecomposition.com

Thisarticle is not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternative to medicaladvice. Use of recommendations in this and other articles is at thechoice and risk of the reader.

Just Tell Me What to Eat

tnikkola@lifetimefitness.com — Sun, 25 Oct 2009 16:44:28 GMT

Take a walk through the diet book section at any bookstore and prepare to be amazed. There are countless books on what is considered the optimal diet for health and weight loss. It is no wonder we are confused on what to eat. Many books have an "acceptable" food list along with rigid rules to follow in order to get the results promised. Depending on the plan, the food lists vary on what is considered healthy. To make things even more confusing, we are now seeing healthy recommendations in the grocery store as well. As a side-note, the FDA has helped put a halt on the promotion of the most current labeling program, called Smart Choices, which was a food industry-driven labeling plan.

Today, I want to just quickly touch on some common "healthy eating" misconceptions. To keep the article reasonable in length, I've added a comment or two to explain why these "nutrition recommendations" may not be that nutritious after all. However, I encourage you to explore these misconceptions further. The comments section at the end of the article would be a great place to discuss each one of these further.

Eat egg whites, but not the yolk

With eggs being a nutrition staple since almost the beginning of time, it's odd that in the past 20-40 years, we suddenly need to stop eating the yolk. Egg yolks, especially from pastured chickens, are loaded with nutrients. Eggs are considered by many nutritious experts as nature's perfect food. They are also one of the best sources of protein available. Egg yolks are one of the best sources of choline. Choline is essential for brain function.

Drink and eat non-fat dairy

Milk straight from the cow has fat. In order to "de-fat" milk it has to be processed in a way that damages the health giving compounds found in milk. The best choice is non-pasteurized, non-homogenized full fat milk. If you are concerned about the calories drink a half-cup instead of a full cup. You will be more satisfied as the milk has healthy fats like CLA that keep you satiated. If you're not ready for full-fat, try the 2%.

If you can't get your fruit in, drink juice or eat dried fruit

Whole fruit is far more filling and less calorie-dense than fruit juices or dried fruit. Fruit juice is loaded with sugar, even if it's unsweetened. People have a tendency to drink more of it compared to whole fruit as well. Because the water is gone from dried fruit, people can easily eat far more dried fruit for a snack than they can whole fruit.

Salmon is a great source of healthy fats

Wild Alaskan salmon is certainly filled with heart-healthy omega-3 fatty acids. However, farm-raised salmon, which is usually fed grain (can you believe that) does not have the same fatty acids because they are not fed their natural diet. Eat salmon often, just make sure it is Wild Alaskan.

Foods that say they are high in omega-3s are healthier

It's true, most people need more omega-3 fatty acids in their diet. However, foods with "added omega-3s" do not contain enough to enhance your health. Food manufacturers are adding omega-3's in the form of plants. Plant-based omega-3, such as flax, does not provide the same benefits as omega-3 fish oil. which is very high in the omega-3s DHA and EPA. Plant-based omega-3 is high in ALA, which must be converted by our bodies into DHA and EPA. We are not very good at converting it, so you're much better off getting the majority of your omega-3s through fish oil.

Avoid saturated fat

Saturated fat helps increase HDL (good) cholesterol and when it increases LDL cholesterol, it's thought to increase large-particle LDL. Large-particle LDL cholesterol is not thought to affect heart disease risk. Foods that contain saturated fat, such as eggs, coconut oil, and animal proteins raised on their natural diet can be part of a healthy nutrition program.

Nuts are a great source of protein

Nuts can certainly be part of a healthy diet. It's better to view them as a source of healthy fat as opposed to a protein source. They have about 8 grams of protein and 16 grams of fat in a serving. To get enough protein from nuts for a meal or snack requires a lot of total calories. Get your protein from other sources, and use nuts to increase your intake of healthy fats.

Soy protein is a perfect health food

With soy's low-fat and no-cholesterol content, it's easy to understand how soy is promoted as a health food. While soy has been eaten in Asian cultures for hundreds of years, it has been eaten in a different form than is usually sold in stores today. Edamame, tempeh and miso can be included as part of a healthy diet, but other forms of soy, like soy milk, contain anti-nutrients and phytoestrogens that have the potential to lead to health issues.

The book The 150 Healthiest Foods on Earth, written by Dr. Johnny Bowden, contains the Top 10 Health Foods of 15 different nutrition experts, including the author himself. Interestingly, none of the experts picked soy in their Top 10 list.

Summary

These are just a few of the many misconceptions common in the diet industry. Each time a new concept for healthy eating comes out, a new niche of products is found. The idea of low-fat led to hundreds of low-fat foods, many of which were not natural foods. The popularity of omega-3 fatty acids is seen in many foods now with "added omega-3s." If we strive to eat real food that has been raised or grown the way nature intended, they possess the healthy nutrients our bodies need to live a long and healthy life. As always, there is only so much that can be discussed in a single article. If articles like this lead you to additional questions, feel free to use the comments section below to continue the discussion.

In health,

Tom Nikkola

The Meat of the Matter - Red Meat and Cancer

tnikkola@lifetimefitness.com — Fri, 23 Oct 2009 14:20:03 GMT

"Red meat is strongly linked to cancer" reads the headline in a recent medical journal. Many such headlines have been found in newspapers, magazines and other article sources. Does the consumption of red meat really cause cancer?

Since the 1960s, meat has been associated in some research studies with higher levels of various cancers. Interestingly, there have been many studies that have shown no association either. Does one of the most popular sources of dietary protein in many countries really cause cancer? The most likely answer to the question is "maybe, but it depends." If you remember from last week's article, the definition of red meat is not black and white when you review what the literature says about meat consumption. The spectrum of "meat" can range from a highly-processed hot dog to a cut of grass-fed beef steak. To date, there has not been a clinical trial done to compare a group of people who refrain from red meat and compare it with those that do eat it for an extended period of time. Because of the cost of such a study and the challenge in controlling all the necessary variables, it's unlikely such a study would take place. Instead, the studies that have been done are epidemiological studies. They generally look at a group of people with higher cancer rates and compare that group, or groups, with another group, or groups of people with lower rates of cancer. Then they look at individual variables, such as total meat consumption and attempt to draw conclusions. Another way to do the study is to look at meat consumption in various populations and then compare the occurrence of cancer. The results of these studies have been mixed. Many studies have been done that show no effect of meat consumption on cancer risk, but they do not usually make new headlines.

Study Difficulty

Researching meat's effect on disease risks, including cancer, is a difficult task. Since the studies are epidemiological studies, they rely on food frequency questionnaires, which are known to be limited in their accuracy. As an example, one could ask a group of Americans about how often they eat red meat and compare meat consumption with another group from a country like China where there may be lower rates of various cancers and ask. There are several disadvantages to this type of study. They leave many questions unanswered, such as: What kind of red meat was it? Was it processed? How was it processed? Was it grass-fed meat or commercial meat? Then, the even more significant questions come into play, like: What about overall calorie consumption? What processed carbohydrates might be a part of the diet in one group and not the other? What other lifestyle variables are possible? What was fruit and vegetable consumption like? Is it possible that the health associated with plant-based diets comes more from high intakes of fruit and vegetable intake rather than limited meat consumption?

Cancer is more common in more developed nations, which tend to eat more meat, but also tend to eat more processed foods, sugar, less fruits and vegetables, might drink more alcohol, endure more daily stress, etc. So, to look at various populations and compare one piece of the diet and attempt to link it to a disease is a bit of a stretch. If we were able to so easily tie such associations together, we might also say that bottled water causes cancer because more developed countries, where cancer is more prevalent, drink more bottled water than less developed nations. Obviously no one would want to make that claim because it doesn't make sense.

What about meat could lead to cancer?

If studies have not yet shown a direct cause of cancer, does that mean there is no concern about meat consumption? Not necessarily. Carcinogens created during high-temperature cooking of meats can be part of the equation that could lead to colon cancer. According to Sally Fallon, "colon cancer occurs when vegetable oils and hydrogenated fats, along with certain carcinogens, are acted on by certain enzymes in the cells lining the colon." With the higher prevalence of vegetable oils and hydrogenated oils in American diets, the addition of carcinogens from meat cooked at high temperatures could increase the risk of cancer. Of course, this includes three variables - vegetable oil, hydrogenated oils and carcinogens. It's possible that if vegetable oils were not part of the diet, the carcinogens might have no effect.

Excess consumption of preservatives is another possible cause of the higher relation of meat consumption and cancer. Although they have been suggested to be safe when consumed in moderation, if people eat a diet mostly composed of processed, preservative-filled meat, they could increase their risk of certain cancers. If preservatives were a concern for cancer risk, a simple solution would be to avoid processed meats containing preservatives. This is as simple as reading a label and choosing wisely.

Gary Taubes, in his book Good Calories, Bad Calories presents another possible explanation. Because many of the cancers occur in "endocrine-dependant organs," a disruption in the body's normal hormonal balance could increase the risk of cancer. An imbalance of hormones could occur from a diet of highly refined carbohydrates, which affects the body's ability to regulate the hormone insulin. It's possible this could lead to other hormonal disruptions. Also, more studies are pointing to the fact that increased levels of body fat tend to also release additional hormones that could affect the normal balance of hormones in the body. As mentioned above, cancer occurs at higher rates in more developed nations where obesity is higher and more processed carbohydrates are consumed. Higher meat consumption happens to also occur in these populations. In this case though, meat would be guilty only by association. Along those same lines is the question about the hormones used in commercial meats. Although they are supposedly safe, they can be easily avoided. If there was even a small possibility that the hormones passed along in animal products, it is not worth it to take the chance. Choose hormone-free products.

Finally, the majority of today's commercial beef is fed a corn-based diet, which dramatically changes the nutrient profile of the meat. When cows are fed corn, they have a much higher concentration of omega-6 fatty acids. Omega-6 fatty acids have been shown to increase inflammation. Cows fed their natural diet of grass have much more omega-3, which is anti-inflammatory.

Summary

To ensure you get the best nutrition possible, while avoiding any cancer-related risks, there are some simple steps you can take to improve your diet:

- Avoid preservatives. If you're going to eat processed meats, be sure to purchase preservative-free meats. Even if they are okay to eat in the diet in moderation, they're not necessary, so go without them.

- Look for hormone-free meat and dairy products. Specifically, look for packaged meat that says "raised without the use of hormones or antibiotics." A label that claims "raised naturally" or "antibiotic free" does not always mean it was raised without any hormones or antibiotics.

- As much as possible, try to purchase meat products that were fed a natural diet during their life cycle. Grass-fed, free-range beef, pastured pork and chicken, etc. When animals are fed their natural diet, the nutrient profile of the meat is improved dramatically. If you are not sure where to shop for farm-raised, natural foods, check out Eat Well Guide. All you need to do is enter your zip code and you'll find farms, stores, farmers markets and restaurants in your area that offer these foods.

- Eat plenty of vegetables and fruit. See Add Some Color to Your Day for more details.

- Reduce stress and get plenty of exercise

As long as you make wise choices about the type of meat you eat and how it was raised, it can be an important part of a well-rounded nutrition program.

In health,

Tom Nikkola

See also: The Meat of the Matter - Looking at Red Meat

References:

Taubes, G. Good Calories, Bad Calories. 2007. Anchor Books, New York, New York.

Pollan, M. The Omnivore's Dilemma. 2006. Penguin Group, New York, New York.

Fallon S, Enig M. It's the Beef. Wise Traditions. The Weston A. Price Foundation Newsletter. Spring, 2000

Brody J. Paying a Price for Loving Meat. The New York Times. April 27, 2009

Eades M. Meat and mortality. The Blog of Michael R Eades, M.D. March 24, 2009

Hansen W. Is red meat's bad name justified? Los Angeles Times. November 10, 2008

The Healthy Way FOR Life: Week 4 - Add Some Color to Your Day

tnikkola@lifetimefitness.com — Sun, 18 Oct 2009 14:28:41 GMT

The past two weeks we discussed the importance of breakfast and how to round out a complete breakfast with a high-quality multivitamin and omega-3 fish oil. If you're eating a higher protein breakfast and taking the appropriate supplements, you're likely feeling different later in the morning. Most people notice a more steady level of energy and less hunger. If you've taken those steps and made them habits, congratulations! This week, we'll take a look at how to add some color to your day.

The Standard American Diet (SAD) is pretty beige. Not pretty, as in "it looks good." It's pretty beige, as in "there is not much color to it." The majority of our food comes from breads, grains, rice, meat, and various types of processed foods. For many people, the only colors that are part of their diet, are the colors on the box of whichever processed food they're eating. While there is often debate about how much protein, carbohydrate and fat should be eaten, most nutrition experts agree that we could all benefit from more fruits and vegetables.

Benefits of Fruit and Vegetables

Eating a variety of fruits and vegetables provides your body with nutrients that are hard to find from other sources. Phytonutrients, found in fruits and vegetables, provide a variety of benefits, not all yet completely understood. Phytonutrients are antioxidants, which can help to reduce effects of free radicals. Free radicals are associated with increased rates of aging and are potential causes of cancers. The variety of colors in fruits and vegetables come from a variety of phytonutrients, which makes it important that your diet contains a variety of colors. Relying on just your favorite fruits or vegetables to meet your daily intake will not provide all the benefits you could receive from these nutrient-dense, low-calorie foods.

Beyond the phytonutrients, fruits and vegetables also provide good sources of fiber. Of course, fruits are much more calorie-dense than most vegetables, so a good rule of thumb is to try to eat three servings of vegetables for each serving of fruit in your diet. Because fruits and vegetables provide higher amounts of fiber and large amounts of water, they can help you stay full longer. Other nutrients, such as the minerals in vegetables, can help balance the acidic effects of some types of foods in the diet. Vegetables are also important for those on high-protein diets as they can offset the acidic effects of a higher protein consumption.

The various colors of fruits and vegetables come from the variety of phytonutrients they contain. There are generally seven categories of color of fruits and vegetable:

Red: Pink grapefruit, tomato, watermelon

Red/Purple: Beets, blackberries, blueberries, cherries, cranberries, eggplant, purple grapes, red bell peppers, plums, prunes, red apple, red cabbage, red pear, strawberries

Orange: Acorn squash, apricot, cantaloupe, carrot, mango, pumpkin, sweet potato, winter squash

Orange/Yellow: Nectarine, orange, papaya, peach, pineapple, tangerine, yellow grapefruit

Yellow/Green: Avocado, collard greens, corn, cucumber, green beans, green peas, green bell peppers, honeydew, kiwi, mustard greens, romaine lettuce, spinach, turnip greens, yellow bell peppers, zucchini

Green: Broccoli, Brussels sprouts, cabbage, cauliflower, Chinese cabbage, kale, Swiss chard

White/Green: Artichoke, asparagus, celery, chives, endive, garlic, leeks, mushrooms, onions

List adapted from What Color is Your Diet?

Making it a Habit

Habits are difficult to implement if they are not convenient. This is especially true with making vegetables a larger part of your diet. Fortunately, you can find fruits and vegetable prepared almost any way you want at the grocery store. You can find organic mixed greens, pre-washed so you can grab them out of the container, put them in Tupperware and toss them in a cooler with your favorite dressing. You can find pepper and carrot already cut up and ready to eat. Blueberries, strawberries and raspberries can be rinsed and thrown in a container. You'll even find many of these fresh-frozen, which are also convenient and healthy. One of my personal favorites is the pre-washed, organic mixed greens from Earthbound Farms because they come in various sized plastic packages, which I can put right in my cooler and take to work without any preparation at all (sounds like it's an advertisement, but it's not - I just really like it). If you've been following along since Week 1, you should be eating a higher-protein breakfast, which would have something like an omelet. It's easy to throw some frozen vegetables like spinach, onions and mushrooms into your omelet. If you're making a protein shake, half a cup of blueberries will give you some great antioxidant benefits and are relatively low in sugar. It might not be practical to get in all seven colors on a daily basis yet. Just strive to take in more than you have in the past.

Summary

I'm sure you're well aware that fruits and vegetables are important. Until you get yourself into the habit of eating them on a daily basis, it's hard to understand how satisfying they can be. Many people will find that as they begin adding more fruits and vegetables to their day, those foods tend to replace other high-carbohydrate sources of calories, which can quickly decrease the total calories they eat in a day. They also provide plenty of bulk to the diet, leaving you less hungry. With the sweet tooth that many of us have grown accustomed to, fruit is often a more appealing choice than vegetables. To avoid overdoing the fruit, try to eat three servings of vegetables for each serving of fruit. Also, remember that fruit juice is not the same as whole fruit. If you have had success in adding more fruits and vegetables to your diet recently, please share some of your secrets in the comments section below.

In health,

Tom Nikkola

References:

Heber, D. What Color is Your Diet?. 2001. HarperCollins Publishers, New York, New York

Patterson B, Block G, Rosenberger W, Pee D, Kahle L. Fruit and Vegetables in the American Diet: Data from the NHANES II Survey. Am J Public Health 1990; 80:1443-1449.

The Meat of the Matter - Looking at Beef

tnikkola@lifetimefitness.com — Fri, 16 Oct 2009 02:30:43 GMT

Recently, there has been a attention about meat in the diet. One side of the argument says we should eat more and the other says we should not eat any. Today's article will set the stage with some basic information about meat and our diet. Future articles will look at individual questions around this topic.

Can you remember playing the telephone game when you were a kid? One person would come up with a sentence and whisper it in the ear of the person next to them. That person would then whisper it in the ear of person next to them and so on. Eventually the sentence would make it to the last person who would then say the sentence out loud. Inevitably, the sentence would be quite distorted from the original. This is a common situation in nutrition and the concerns around meat consumption are a great example.

What are the concerns?

There are several issues/questions related to meat consumption:

- Does meat consumption lead to obesity?

- Does meat consumption cause heart disease or cancer?

- Is it safe to eat meat?

- If I'm going to eat meat, what kind of meat should it be?

- Are there ethical issues involved with eating meat?

It is important to consider where the advice you are receiving comes from and what the facts are in relation to that advice. There are parties interested in seeing the continued rise in the sales of beef and there are those who would like to see all animal foods removed from our diets. The story from either perspective can be extreme. The truth is likely found somewhere in the middle.

Defining Meat

Before we can examine the questions above or understand what the research on meat consumption is saying, we should understand what "meat" is. You might look at meat on a continuum. On one end you have highly processed hot dogs and most deli meats. These can contain a high amount of preservatives, non-meat products, fillers, etc. On the other end of the spectrum, you may have various cuts of grass-fed, free-range beef. If you were to look at a list from highly processed to most natural, it might look like this:

- Most hot dogs and deli meats, meat in many microwavable meals

- More natural or preservative-free deli meats and other processed meats

- Commercial ground beef, steaks, roasts, etc

- Grass-fed beef, steaks, roasts, etc.

- Grass-fed, free-range beef, steaks, roasts, etc.

*This list is not meant to all inclusive but used as an example.

Although the list above points more toward beef, a similar list could be made for pork, poultry, even fish, although the names would be slightly different. The significance of the list above is understanding what the Standard American Diet (SAD) is composed of, which is a LOT more of the types of meat at the top of the list. When we see research on the effects of meat consumption on health, the SAD is what is often used for study. There is yet to be a study done on the long-term effects of high levels of grass-fed, free-range beef consumption. If there were studies done on this type of beef, they would likely provide data that supported a very healthy outcome from their consumption.

Where did the concerns about meat consumption come from?

The concerns about meat consumption come from a few different sources. First, since the 1950's, meat consumption has been associated with increasing risks of heart disease and cancer because it contains higher levels of saturated fat and cholesterol. This is an interesting discussion by itself, but requires too much space for this article. Suffice to say, there has been growing doubt as to whether the saturated fat and cholesterol really have as much of an effect on heart disease risk as was previously thought. The second area of concern about meat consumption comes from the way much of the meat eaten today is processed. With the preservatives, fillers, even high fructose corn syrup and trans-fat in many processed meats, it's possible these ingredients could lead people down a path toward less health and more disease. A third area of concern about meat consumption comes from the way animals today are grown to provide the meat we eat. Much of the meat we eat today comes from Concentrated Animal Feeding Operations (CAFOs), which are like factory farms. They make for a more profitable, low-cost operation, but disease is more common, the animals are not fed their natural diet and the treatment of animals can be questionable. This is a topic we'll discuss in more depth in the future. I would also encourage you to see the film Food, Inc. which is playing nation-wide in select theaters. It is a very powerful film that goes into detail on what farming is like today. Finally, the fourth area of concern about meat consumption would come from vegetarian groups. This is more of a personal choice which we'll look at in the future.

Summary

For today, the goal was to get an initial understanding of what is termed as "meat." Obviously, when meat consumption is analyzed in research using today's average diet, it is far different than the meat that was eaten even fifty years ago. In fact, Dr. Johnny Bowden, author of The 150 Healthiest Foods on Earth, in an interview, recently answered the question "What are three amazing foods we should be eating more of and why?" His answer was blueberries, salmon, and grass-fed beef. We'll look at why in an upcoming article. Next Thursday, we'll look at how meat consumption got a reputation for leading to obesity, heart disease, and cancer.

In health,

Tom Nikkola

References:

Bowden, J The 150 Healthiest Foods on Earth. 2007. Fair Winds Press, Gloucester, MA

Pollan, M The Omnivore's Dilemma. 2006. The Penguin Press, New York, New York

Food, Inc. The Movie

Fallon S, Enig M. It's the Beef. Wise Traditions, The Weston A. Price Foundation Newsletter. Spring, 2000

The Healthy Way FOR Life: Week 3 - Complete Your Breakfast Routine

tnikkola@lifetimefitness.com — Sun, 11 Oct 2009 16:26:56 GMT

Last week we talked about the importance of a good breakfast. Plenty of protein and the right amount of carbohydrates can set you up for a more productive, higher-energy, less-hungry day. If this was new to you, hopefully you felt a difference this past week. Before moving away from breakfast, there's one more thing to add to your morning meal to make it complete - multivitamins and fish oil. No matter how well we try to eat the right foods on a daily basis, it's virtually impossible to get in optimal levels of vitamins, minerals, and omega-3 fatty acids. Active individuals, as well as those faced with above average levels of stress also tend to use more vitamins and minerals.

Covering the benefits of each of these would take up far too much space than is available here. Instead, we'll just take a look at how to make their daily use more a part of your lifestyle. Studies show that between 50-70% of the population say they use a multivitamin. Of course, there is a difference between having multivitamins in the cupboard, and using them on a daily basis. The benefits of these supplements come from regular, long-term use, so making them a habit will be this week's challenge.

Quality Counts

As with most other things, you do get what you pay for when it comes to nutritional supplements. In the case of multivitamins, providing a more optimal formula, which uses mostly-natural forms of vitamins, proper dosages of minerals and includes additional, beneficial herbs, costs far more than a mostly-synthetic multivitamin that just meets RDI/RDA numbers. Much of the current research showing the benefits of vitamins and minerals, such as with vitamin D, comes from the use of these vitamins above RDI levels. That doesn't mean people should get as much as they can of all of the vitamins and minerals, but it does mean that there are some vitamins and minerals where you may benefit from taking extra amounts. A high-quality multivitamin will be formulated in a way to ensure you're receiving optimal amounts of most micronutrients, while not risking overconsumption. Calcium and magnesium take up a significant amount of space, so they are not normally found in a multivitamin in high doses. With these two minerals, you'll probably need to take an additional tablet to meet your daily needs.

In the case of omega-3 fish oil, you can find large variety of qualities and prices as well. Like multivitamins, fish oil can come from various sources. Ideally, fish oil should be sourced from small fish, in the cold, deep waters of the Atlantic and Pacific Oceans and Norwegian Sea. These oils provide the highest quality, as opposed to the oil from "farmed" fish. The concentration of EPA and DHA should be over 50% of the oil, which means if the fish oil contains one gram of total fat, the total of EPA and DHA should be at least 500 mg.

For proper absorption, it's important to take your multis and fish oil with food. That's why we started with breakfast as the first habit last week. If you don't eat a complete breakfast, the vitamins and minerals may not be optimally absorbed. They can also leave you feeling nauseous.

Feeling a Difference

Taking your multis and fish oil does not provide an immediate feeling or response, which makes adherence more challenging. Some people may mention a difference in energy levels from taking their multis in the morning, or improved sleep from their evening multivitamins. It is certainly possible that the supplement can have such an effect, especially if someone lacks some of the nutrients in their daily diet that the supplement is providing. B-Vitamins are important for energy, some minerals are important for rest and recovery. However, it can also be attributed to a placebo effect. Some people claim they have more clarity when they being using omega-3 fish oil. There is significant amounts of research on omega-3 and brain function, so this is possible as well, although there have been major research reports done on this aspect of omega-3 benefits.

Making it a Habit

So if most people won't feel considerably different from taking a multivitamin and fish oil, how can adherence become better? For the most part, it comes through education. As you understand more and more how important the various vitamins, minerals, and some herbs are in a healthy metabolism, longevity, and daily recovery from stress and exercise, you begin to understand the importance making this a daily habit. As you understand the importance of making this a daily habit, it will become easier to remember when you should be taking your supplements.

It's ideal to take the multivitamins and fish oil a couple of different times during the day, especially if they some in a morning and evening formula. As mentioned above, some vitamins can support energy production, so a higher concentration of these in the morning would be more appropriate, whereas a higher concentration of the "rest and recovery" minerals should be included in the dose later in the day. In the case of omega-3 fish oil, it's not a requirement to split up the doses. However, taking four or more fish oil capsules at one time can lead to more of a fishy taste, so splitting them up with your multivitamin intake would be wise.

This week's challenge of making your multivitamins and fish oil a habit might already be part of your day. For others, you make an attempt, but end up forgetting a couple of times per week. Everyone seems to have their morning and evening rituals, such as when they brush their teeth, when they eat, etc. The key is to make your mulitvitamin and fish oil as much a part of your day as these other habits.

In health,

Tom Nikkola

Pumpkin Power

tnikkola@lifetimefitness.com — Thu, 08 Oct 2009 19:53:12 GMT

It's October again and pumpkins seem to be everywhere - the grocery store, gas station, in the fields of farms alongside the road. Many people see this fruit as just something to carve and put a candle in. The truth is, pumpkin is a very nutritious, low-calorie food. Even if you don't plan to carve a pumpkin, you may still want to add some pumpkin into your diet as it provides quite a dose of nutrients.

Pumpkin Nutrition

Pumpkin is high in carotenoids. One of the carotenoids found in pumpkin is beta carotene, which has been shown to help protect against certain types of cancer and heart disease. It is also high in lutein and zeaxanthin which support eye health. Vitamin A and vitamin C are also high in pumpkin. The large amount of potassium in pumpkin may be beneficial for those with hypertension. Pumpkin is also very high in fiber, which is beneficial for reducing appetite and supporting weight management.

Another, often neglected, healthy part of the pumpkin is the seeds. Pumpkin seeds may be beneficial in supporting prostate health. In animal studies, they have been shown be very effective in reducing inflammation. The seeds are also high in magnesium, manganese, phosphorus, and protein.

The best part about pumpkin is that you can eat A LOT of it for a very small amount of calories. The nutrition information for one cup of mashed pumpkin is:

49 calories

0 grams fat

12 grams carbohydrate

3 grams fiber

2 grams sugar

2 grams protein

One ounce of pumpkin seeds contains:

125 calories

5 grams fat

15 grams carbohydrate

5 grams protein

If you do some searching online, you'll be able to find many good, low-calorie options for using pumpkin. There are many versions of low-calorie, crustless pies and pumpkin mouse. If you have a favorite, feel free to share it in the comments section below. I've shared one recipe from my wife, which is a fantastic soup.

Pumpkin and Sausage Soup

Ingredients:

1 lb sweet Italian chicken sausage, sliced

1/2 cup onion, chopped

1/4 lb. portabello mushrooms, chopped

1 clove garlic, minced

15 oz. can 100% real pumpkin (not pie pumpkin) or you could use fresh pumpkin

4 cups chicken broth

1/2 cup heavy cream

1/2 cup water

1 Tablespoon Italian seasoning

Salt and pepper to taste

Directions:

In a large pot, brown the sausage along with the onion, mushrooms and garlic. Add the pumpkin, broth and Italian seasoning. Season with salt and pepper to taste. Cover and simmer 20-30 minutes. Add the cream and water, simmer 10-15 minutes longer. Adjust seasoning. Makes 8 1-cup servings. Enjoy!

In health,

Tom Nikkola

References:

Adamik P. The Health Benefits of Pumpkins. Associated Content, Sept 21, 2006

World's Healthies Foods. www.whfoods.org

This article is not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternative to medicaladvice. Use of recommendations in this and other articles is at thechoice and risk of the reader.

The Healthy Way FOR Life: Week 2 - Breakfast

tnikkola@lifetimefitness.com — Sun, 04 Oct 2009 16:43:14 GMT

Is breakfast really the most important meal of the day? Is there a "best" breakfast? Is there a way to get breakfast in without disrupting your morning routine? We'll take a look at some of these questions with your Week 2 challenge.

Last week, we discussed the importance of really finding out what your personal motivations may be to make a change in your nutritional habits. If you haven't taken some time to consider why you're going to change, be sure to do that first. If you've done that already, the first place we'll start for making a change is with breakfast.

A 2005 poll by ABC News found that about 40% of Americans do not eat any breakfast. For the 60% that did eat breakfast, the report did not uncover what percentage make breakfast a daily occurrence rather than an occasional occurrence. For those who do eat breakfast, cereal with milk topped the list of the most common breakfasts. We'll take a look at why breakfast is important, what a good breakfast should include and what you can do to easily fit it into your daily plan.

Why is breakfast so important?

According to the National Weight Control Registry, 78% of those who are successful maintaining their weight loss, eat breakfast each day. Other research studies have also shown that breakfast consistently supports weight loss. There are a variety of possible explanations, which vary for each individual. For many people, when they eat breakfast, especially a high-protein breakfast, they eat less later in the day. Most people eat a consistent number of calories, even when they don't pay attention to their calorie consumption. By eating a good breakfast every day, there are less calories to eat later in the day. A good breakfast may reduce the chance of reaching for sweets or snacks mid-morning.

A good breakfast can help set you up for success mentally as well. When your first meal of the day is something healthy, it may give you the mental encouragement needed to make a wise choice for your next meal. This can set you up for success throughout the day. It doesn't make as much sense to start focusing on eating healthy dinners first. If you make poor choices throughout the day, it's easy to say, "Well, I blew it all day, so what's the point tonight?" Starting the day with the right choices can set you up for success the rest of the day.

What should I eat?

As I've been writing this, I've had the TV on in the background. Almost every time commercials have come on, there's been an advertisement for a different cereal. As much as they are marketed, it's easy to assume they are a perfect breakfast, but are they? The simple answer is, "it depends on the individual." Though cereal is quick and easy, it often lacks a sufficient source of protein.

Protein is a critical part of breakfast. Study after study has shown that higher amounts of protein can support cravings, blood-sugar regulation and satiety (stay full longer). Not everyone has a strong appetite in the morning, which can make protein consumption a bit of a challenge. Eggs are an outstanding source of protein and other nutrients, especially when they come from cage free, pasture raised chickens. You may need to seek out a local farm to find them, but they are well worth it. To really get the benefits of a higher-protein breakfast, shoot for 20-30 grams of protein with breakfast. Some good breakfast protein sources include:

- eggs from cage-free, pasture raised chickens

- nitrate/nitrite free, uncured bacon from either pig or turkey

- Fage Greek-Style Plain Yogurt

- FastFuel Complete meal replacement shake

- cottage cheese

- organic chicken sausage

What about carbohydrates with breakfast? It depends on the individual. For most people, protein should be a priority, and if they would like something more, carbohydrates can be fine. The problem for many breakfast-eaters is they rely only on their high-carbohydrate foods such as cereal, toast, juice, bagels, sugar in coffee, etc. Any of these foods can set someone up for a roller-coaster day in blood-sugar levels, which can lead to strong cravings, varying levels of energy and poor dietary choices later in the day. While cereal in milk does provide some protein, it is not enough to have much of an impact. My wife and I always ensure our two boys have plenty of protein with their breakfast each morning. One likes bacon and the other likes sausage. After they've eaten their protein they can have organic gluten free cereal with whole milk from grassfed cows. This past week, our 15-year-old, said he didn't want the cereal anymore because when he eats it he is hungry before lunch time (which is about 11 am). Pretty observant for a 15-year old! Reasonable carbohydrate sources include:

- whole fruit (organic if possible)

- sprouted-grain bread (Trader Joe's brand is my favorite)

- organic, gluten-free cereals (Nature's Path makes some great ones)

Note: I have mentioned some name brands above. These are not advertisements as we do not have any business relationship with these company's. I'm only sharing what I personally like and use.

How can I get started?

You may be among the 40% of the population not eating any breakfast and just need to get started. You may also be among the 60% of the population that makes breakfast a regular habit, but it might not be the best choices. As was mentioned in last week's message, the best way to make good nutrition a part of your lifestyle for the long-run is to keep it simple.

- If you don't eat breakfast regularly, eat something every day for a week. It could be bacon & eggs, cold pizza, a sandwich, or anything else you can get yourself to eat every day

- If you do eat breakfast regularly, make sure you're getting in enough protein every day. If you'd like, you can vary the sources. However, most people find that planning the same breakfast each morning helps them stick with it, especially if they're short on time. If that's the case, make the same breakfast during the week and give yourself some variety on the weekend.

- If you're getting enough protein every day, round out your breakfast. If you'd like some carbohydrates, see what works best for you. Try out a new, healthy cereal or a new sprouted-grain bread for your toast.

One final point for this week. We talked about how protein helps you feel full longer and helps control cravings. In this upcoming week, try eating only a high-carbohydrate breakfast like cereal, a bagel, toast with jelly, and/or juice and see how you feel a couple of hours later. Compare that with a breakfast that includes 20-30 grams of protein. You may be very surprised at the difference in how you feel.

As we said last week, this series of articles is intended to stir discussion, support, and possibly lead to additional questions. Please share comments and ask questions.

In health,

Tom Nikkola

This article is not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternative to medicaladvice. Use of recommendations in this and other articles is at thechoice and risk of the reader.

Popeye was smarter than he looked

tnikkola@lifetimefitness.com — Thu, 01 Oct 2009 17:56:47 GMT

I'm strong to the finich

Cause I eats me spinach,

I'm Popeye the Sailor Man.

Although Popeye's bulging muscles probably didn't come only from eating spinach, his can of vegetables certainly could have helped. It's a lesson many of us could learn from. The Center for Disease Control (CDC) recently released a state-by-state report of fruit and vegetable consumption, and the results were far from respectable. The results showed that only 33 percent of adults meet the fruit and 27 percent of adults meet the vegetable recommendations each day. More than likely, these numbers include the consumption of fruit juices which are not as nutritious as whole fruit, so the numbers may actually be even worse. If we all know that fruit and vegetables are important, how can we ensure we consume enough each day? How can we make sure fruit and vegetables are more of a priority in our meals?

Make it a Habit

Some estimates show that we eat about 80% of the same foods from week to week, which means some of our diet is a result of long-term habits. If you don't eat vegetables with meals on a daily basis, there is a good chance you don't even consider it when it comes time to eat. One of the easiest ways to being making it a habit is to buy the small bags of pre-made salad mixes (without the dressing in them). Take a bag with you, along with your favorite "calorie-appropriate" dressing. If you forget, almost every restaurant has a variety of salads. You could even pick one up at LifeCafe on your way out of the club and save it for later in the day. My favorite at LifeCafe is the Mediterranean Salad.

Buy Fresh Vegetables Frequently

Food prices today are not cheap. If you're like most people, you're not going to want to waste food. If you make it a point to buy more vegetables each time you go to the store, it's more likely you'll eat them throughout the week. If you have access to organic vegetables at the store or at a Farmer's Market, it's probably worth the small increase in price to buy them over the regular produce.

Look for Alternatives

What if you don't have the time to eat your fruit of vegetables? Not everyone has the time to sit down and eat a full meal, vegetables included. Juice is often promoted as an alternative. Unfortunately, fruit juice is highly concentrated in sugar, and lacks much of the fiber found in normal whole-fruit. For fruit, juice would not be a good replacement for whole fruit on a regular basis.

Vegetable juices often work well since there is not much sugar in vegetables. It is not the same as eating fresh vegetables, but is a great addition to a healthy nutrition plan. Many drinks and mixes offer fruit and vegetable blends as well. They contain dried blends of fruit and vegetables, which provide a host of antioxidants and are a very convenient way to take in additional fruit and vegetables. In fact, our newest supplement, FastFuel Complete, contains 750 mg of a proprietary fruit and vegetable blend with each serving. It's incredible how many different vegetables can be packed into a great-tasting vanilla or chocolate shake.

Summary

There is no doubt that your body benefits from consuming plenty of fruits and vegetables. For whole foods, try to consume more vegetables than fruit because they are far lower in calories and sugar. Fruit is certainly healthy, but still contains plenty of calories. Eat them. Drink them. Just get them in. You may not turn into "Popeye" overnight, but making them part of your usual nutrition plan can certainly help you develop an "Eye-Popping" physique.

In health,

Tom Nikkola

The Healthy Way FOR Life: Week 1 - Getting Started

tnikkola@lifetimefitness.com — Sun, 27 Sep 2009 20:06:31 GMT

"I know what I need to do, I just don't do it." Does that sound familiar? I hear that from close to nine out of ten people I talk to about leading a more Healthy Way of Life. I often give people the benefit of the doubt in assuming they do know someinformation about nutrition and exercise, although it is often a mixed amount of accurate and innaccurate information from news, friends and conflicting books or magazines. Some people really do know some good information about nutrition and exercise, but don't follow through with what they know. So, for some, it's knowing what to do. For others, it's just doing it. Over the next several months, we'll take a look at some of the basic habits of a Healthy Way of Life. To help those that want to know more about what do do, we'll discuss some topics for the purpose of education. For those that need to just do it, each week can be a challenge to start changing habits.

Willingness to Change

If you were to ask people within your social circle how willing they are to change their exercise & nutrition habits, you'd likely get a variety of reasons. Some of the reasons may include: I don't have time, it's not realistic, it's too restrictive, I can't eat what I want to eat, etc. The reasons often include assumptions about what proper nutrition is. Too many people equate good nutrition with being on a diet, which means needing to give up foods they like, OR it means they must change their daily habits to make a new way of eating fit in with their lifestyle. To live a more healthy way of life, we have to be willing to change. When the fear of continuing down the path we are on is greater than the comfort of staying in our normal routine, we are ready to do something different. Some of the triggers that help people take on a more healthy lifestyle include:

- seeing the impact poor choices are having on their children

- a friend or family member facing the destructive results of poor nutritional habits

- the scale hitting an all-time high

- needing to find a new store to shop for clothes

- a picture of themselves that opens their eyes

Many people reach the point of willingness to change and some make a very valiant effort to do it, but they just cannot stick with it.

Ability to Change

A very small percentage of people can dramatically change their lifestyle overnight. Many will attempt to do so, but if they try to change too much at once, they may hit a point of saying "this is just too inconvenient." Also, if they dramatically change their nutrition and exercise habits and don't see a dramatic change in their health and fitness, they may end up claiming "this doesn't work for me" or "I just can't lose weight." The truth is, changing the effects of a lifelong way of eating can take time. Every time you eat, you are affecting your entire body's biochemistry. Undoing years of poor choices can take time. To make the changes stick, I cannot stress enough the importance of making one to two small changes into habits and then focusing on the next small habit. When done the right way, it is amazing how different your lifestyle can be over the course of a year.

You may have heard the story of a frog in boiling water, but I want to put a different spin on this story. If you haven't heard it before, it goes something like this:

If you put a frog in boiling water, it will immediately jump out. If you put a frog in cold water and slowly turn up the heat, it will stay in the water until it boils to death.

This story is often told to explain how we can become more and more deconditioned or sick over time without knowing how far we are from health. Put another way, if someone attempts to change too much, too fast, even though he or she is making healthy choices, it can be such a drastic change that they throw up their hands an say "I can't do this." The point is, if you start from where you are today, and work on very small changes, you can drastically change who you are over time, without feeling like it's too much to take from week to week.

Getting Started

You don't have to wait for a New Year's Resolution to make a commitment. Start now. There is a reason this weekly article will be written on a Sunday. The week is just beginning. As the weeks go on and we get into food choices, you may be able to run to the store to prep for the week. Before taking on the challenge of change, you have to commit yourself to it. Willingness to change usually has to include a reason to do so. So, for this week, there are two challenges.

First, consider how much better your life will be if you commit to a lifestyle change. What would be different a year from now? How would you feel? How would it impact your life and the life of those around you?

Second, be willing to share with others. There are millions of people who feel just like you, have gone through similar experiences, and want to know they have someone like themselves to relate to.One of the most underutilized features of the new website is the ability to communicate through discussions and through comments in blog posts. My hope is that this weekly series will result in comments following the post, that lead to discussions with those who are actively trying to change their lifestyle. No one has arrived at an ideal lifestyle. We're all just at different points long the path. So, for this week (don't leave me hanging ) please post a comment that describes how your life will be different by committing to making one new change ever week over the upcoming year. If you're reading this and are already along that path, please share your experience so far. I'm hoping you will continue to share your thoughts, successes and struggles as we look at one new habit each week.

In health,

Tom Nikkola

This article is not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternative to medicaladvice. Use of recommendations in this and other articles is at thechoice and risk of the reader.