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.

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.

"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?

Study Difficulty

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

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.

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

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.

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.

"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.

     "If you want to live a healthy and active life, drink whey and dine early."

                              ~ Florence, Italy, circa 1650

In the world of nutritional supplements, very few products have shown the kind of health benefits of whey protein, without also having questions or controversy associated with it. Whey protein is considered by most to be the best form of protein available. It can be beneficial for improving health, improving fitness, recovering from workouts and even combating some of the effects of aging. Whey protein is loaded with essential amino acids; more than any other protein source. It absorbs quickly, which makes it a great protein powder to use before and after workouts. The only possible drawback of whey is that it can contain lactose, which could cause digestive issues for those that are lactose intolerant. However, if you choose whey protein isolate (WPI), it has a minimal amount of lactose. Many people who are lactose-intolerant find they can use WPI without any digestive issues. Those that are lactose intolerant should probably avoid whey protein concentrates, which contain higher amounts of lactose.

Whey Protein and Health

From the standpoint of health, whey protein has been shown to help support the immune system and provide the building blocks for a powerful antioxidant. Glutathione is a major antioxidant used by the body to help remove carcinogens and free radicals. It can also be used by the body for detoxification and for removing poisons from the body. Glutathione is not absorbed well by the body and must be created from other amino acids. Whey protein provides a high level of the amino acids needed for glutahione production. Other immune system-related benefits are likely to emerge with additional research as whey contains beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins, which help fight disease. According to a 2004 study by the University of Minnesota, there is some evidence to suggest whey protein may help reduce blood pressure as well. Finally, a 2002 study of stress-vulnerable subjects showed that whey protein improved cognitive performance from its effect on brain tryptophan and seratonin levels. In our high-stress lifestyles, this could be another promising reason to use whey protein on a regular basis.

Whey Protein and Weight Loss

As described in The Power of Protein, Part 2 - Protein and Body Composition, studies have shown a significant impact of a higher-protein diet on body composition. For many people, making protein a regular part of each meal they eat can be challenging. It can even be more difficult for those that do not eat meat. Whey protein can be an easy way to increase protein intake without having to do additional cooking. It can be mixed by itself, or with other ingredients in seconds to minutes. In addition, whey protein is very high in the amino acid leucine. Leucine is a key amino acid that affects protein synthesis. If more leucine is consumed and increases protein synthesis, more muscle can be added to ones body. Adding muscle increases resting metabolic rate which can aid in fat loss efforts. Another benefit of whey protein is it may actually decrease appetite. A 2003 study by Hall et al., showed those who were fed whey protein and then allowed to eat freely from a buffet 90 minutes later, ate significantly less than the group that was fed a casein protein instead.

Whey Protein and Performance

The term performance can have many meanings for an exerciser, depending on one's goals. One universal way of improving performance, regardless of one's goals, is to recover faster. The faster you can recover, theoretically, the more prepared you will be for the next workout. Pre, during, and post-workout nutrition is critical to get the most from your workouts. Just prior to a workout, whey protein isolate is beneficial, because of it is digested quickly. It is also loaded with the branched chain amino acids leucine, isoleucine and valine. Prior to and during a workout, these amino acids have been shown to reduce protein catabolism (protein breakdown). If protein catabolism is reduced, the body will be able to more quickly begin building new, additional lean body mass rather than only repairing what was broken down during the workout. The best benefits of protein ingestion around workouts occur with additional consumption of simple carbohydrates like dextrose, glucose and surcrose. Together, whey protein and simple carbohydrates can reduce protein catabolism or degradation during exercise, and enhance protein synthesis post-workout. It is important to take in the protein and carbohydrates less than 45 minutes after finishing the workout. The faster a post-workout shake can be taken in, the more beneficial it will be.

Summary

With the numerous health and fitness benefits related to whey protein intake, whey protein isolate should be a staple item in everyone's cupboard. Ideally, most nutrition should come from whole foods. Around workouts, the properties of whey protein isolate make it an ideal food to take in. Throughout the rest of the day, if whole food isn't an option or isn't as appealing, a serving or two of whey protein isolate can be a great substitute for other whole-food protein. Other protein powder types can be helpful in certain circumstances, but whey protein continues to be the best protein powder available.

References:

Bowden, Johnny. The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press, 2007

Ivy, John, Robert Portman. Nutrient Timing. Laguna Beach, CA: Basic Health Publications, Inc, 2004

Kerksick C, Harvey T, Stout J, Campbell, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J. International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. 2008; 5:17

Hall WL, Millward DJ, Long SH, Morgan LM. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2);239-48.

K.D. Kent, W.J. Harper and J.A. Bomser. Effects of whey protein isolate on intracellular glutathione and oxidant-induced cell death in human prostate epithelial cells. Toxicology in Vitro Volume 17, Issue 1. Feb 2003, 27-33

Bounous G. Whey protein concentrate (WPC) and glutathione modulation in cancer treatment. Anticancer Res. 2000; 20(6C);4785-4789.

In a time when Americans are tightening their belts on spending, the belts around our waistlines continue to get bigger and bigger. The 2009 report F as in Fat was recently released by Trust for America's Health and the Robert Wood Johnson Foundation. The results of this years report, unfortunately, are worse than last year's report. The report contains a lot of information, and is worth reading in its entirety. Today's post will discuss the results related to adults. An additional post will look at how the obesity epidemic is affecting America's youth.

The obesity epidemic affects every one of us. Currently, 67% of the population is either overweight or obese. Two out of three people are at a weight that puts them at risk for health complications. This epidemic puts a strain on the health care system, reduces companies' productivity, and significantly reduces individuals' quality of life. The following are some of the most alarming points from the report:

• Health risks
  • Heart disease is the leading cause of death in the United States, and stroke is the third leading cause
  • One out of four Americans has some form of cardiovascular disease
  • One in three adults has high blood pressure
  • Roughly 20 percent of cancer in women and 15 percent of cancer in men is related to obesity (cancer is the #2 cause of death in the US)
  • Obese individuals are 83 percent more likely, and overweight individuals 40% more likely to develop kidney disease
• Financial costs
  • Obesity costs the nation $75 billion in direct costs and an additional $64 billion in indirect costs each year
  • Estimates say obesity/overweight-related health care costs will double each decade, and by 2030 could range from $860 billion to $956 billion per year
  • Obesity costs employers about $45 billion a year in medical expenses and excessive absenteeism

According to the report, over the past year, adult obesity grew in 23 states and did not decrease in any states. Is turning this around really as easy as moving more and eating less? Maybe, but maybe not. One of the most significant challenges people face is not knowing what to do; it's doing it. Staying away from the high-calorie, nutrition-depleted, processed foods that many people rely on is much easier said than done. There is an appeal from these foods that can almost become addicting. Making a change requires really rethinking what we eat, who we eat it with, and who we listen to about what we should eat.

If you are reading this and thinking, "You know, I'm not doing too bad," then maybe you could be an example for others to follow. Imagine if every member at Life Time Fitness could help guide one or two people to a more Healthy Way of Life. We could really be the beginning of a major change in the health of our nation. Here are some things you could do that cost little to no money:

• Share the link to the myLT site with your family and friends. Non-members are certainly invited to read the educational content on the site. If you think they could benefit from learning more about nutrition, share this link with them: http://lifetimefitness.mylt.com/community/nutrition.
• Attend the Nutrition-Smart Grocery Store Tour. It's only $10. Then invite a friend of yours to go shopping with you and share what you learned with your friend or friends. If you shop in a group, it's less likely anyone will buy the junk food they might otherwise purchase. Maybe this will be a new way to get together with your friends on a regular basis.
• If you go out to lunch with people at work, offer to drive and take them to the healthiest restaurant in driving distance (or you could just suggest walking if possible).

In the second part of this discussion, we'll take a look at what F as in Fat found about our nation's youth. If possible, take a moment to step aside from your computer and find some way to connect with someone you know, either to get the support you need for your health and fitness goals, or to help someone else get on track toward a more Healthy Way of Life.

Go to: Americ'as Growing Beltsize, Part 2 - America's Youth

Yours in health,

Tom Nikkola