If vitamin D is not part of your regular nutrition program, you may be missing out in a big way. New studies seem to come out on almost a weekly basis showing the variety of ways it can positively impact our health. Unfortunately, most of us are not getting enough. A recent study in the Journal of Clinical Endocrinology and Metabolism showed 59% of the participants in the study had low levels of vitamin D in their blood and almost 25% had levels below 20 ng/ml, which is considered a serious deficiency(1). What is it about this single vitamin has made it the second-most popular single nutrient, next to omega-3s? Is it possible you may be deficient? If so, what are the risks? We'll take a look at these questions and more.

Where did the sun go?

When is the last time you spent the better part of the day outdoors in the sun? Over the years, we've spent more and more time indoors. Long work weeks and busy weekend agendas seem to keep us from finding the summer sun. For those who live in northern states, there's little opportunity to get much sun during the cold months of the year except through occasional vacations. How much of an impact does sun exposure have? Just 20-30 minutes of mid-day sun on most of your skin produces a whopping 10,000 IU vitamin D. For perspective, the Life Time Performance Multivitamin has 1000 IU, which is at the higher end for high-quality multivitamins! If you tried to get that much vitamin D from milk, it would take about 50 glasses in a day(2)! All of this leads up to the fact that Vitamin D, like many other important nutrients, is at levels far below optimal in a large part of our population. A significant part of the population is deficient in vitamin D, with an even greater percentage of the population being deficient during the winter months.

Effects of Vitamin D deficiency

There is a growing number of benefits associated with vitamin D deficiency. First, there is evidence to suggest that the flu season begins when we begin spending more time indoors and our vitamin D levels fall. With all of the hype about the flu vaccine, wouldn't it be great if we simply solved the issue by increasing supplemental vitamin D intake during the winter months? Supplementing with 2000 IU has been shown to dramatically decrease the occurrence of cold and flu symptoms(3). This past year, the flu got more attention than ever. Next fall, be sure to plan ahead by ensuring your vitamin D levels are optimized.

Vitamin D seems to have a positive effect in many other metabolic functions. The following is a list of additional health benefits of vitamin D are just some of the more current findings:

- A 2009 study published in Diabetes Care showed that insufficient vitamin D levels may increase the risk of metabolic syndrome by 52%(4)

- A 2010 study in the British Journal of Nutrition showed that in people with insulin resistance and low vitamin D levels, increasing vitamin D also reduced insulin resistance, which is a factor that affects the ability to manage weight(5)

- Vitamin D may protect against Crohn's disease according to to 2010 study in the Journal of Biological Chemistry(6)

- Low calcium and vitamin D levels has been shown to be an independent predictor of obesity, meaning those with the lowest levels of vitamin D were shown to be the most overweight(7)

- Research from The Intermountain Medical Center Heart Institute has shown that correcting deficiency levels of vitamin D lowers the risk of heart disease(8). One mechanism for increasing heart disease risk is that vitamin D seems to prevent the buildup of cholesterol in immune system cells called macrophage cells. When vitamin D levels are too low, the macrophages become built up with cholesterol. As that happens, they become foam cells. Foam cells lead to the buildup of atherosclerosis(11).

- Evidence suggests that sufficient vitamin D levels are critical for immune system activation(9)

These are just a sampling of the more recent study results related to vitamin D. Some experts believe this is just the beginning of major research on the significance of vitamins. One of the reasons vitamin D studies seem to show such promising results is that the studies are using much higher doses than are typically recommended by RDA levels. If the findings above are not powerful enough to make you take action in ensuring you're vitamin D levels are optimized, consider this statement:

"This is like the Holy Grail of cancer medicine; vitamin D produced a drop in cancer rates greater than that for quitting smoking, or indeed any other countermeasure in existence."

-- Dennis Mangan, clinical laboratory scientist

Optimizing Vitamin D Levels

Eating a healthy diet is no guarantee of having optimal levels of vitamin D, nor is drinking milk on a regular basis. As vitamin D expert, Dr. Michael F Holick, says:

"We estimate that vitamin D deficiency is the most common medical condition in the world."

There is still some debate on what optimal levels of vitamin D should be, but most experts agree that daily intake should be far higher than the current recommended daily allowances (RDAs). Research also shows that genetics may play a role in how much vitamin D individuals need. It seems that those of northern descent are able to get by with less vitamin D since historically they were exposed to less regular sun. That is why a blood test is the best method to determine whether an individual's blood is at optimal levels of vitamin D. The blood test is called a 1,25-dihydroxyvitamin D test. It can easily be done through veni-puncture and is small investment to ensure your blood-levels of this critical vitamin is at optimal levels. The typical categories for vitamin D blood levels are as follows:

A study published in the British Journal of Nutrition showed that in order to reduce insulin resistance, blood levels of vitamin D should be 80-119 nm/l(5). This is higher than the typical levels considered to be "adequate," and based the overwhelming research on vitamin D, ideal levels will likely be adjusted. According to the Vitamin D Council, if you're not receiving regular sun exposure, you can supplement with 5000 IU vitamin D for 2-3 months and then get the 25-dihydroxyvitamin D test completed. The council suggests optimal levels of vitamin D to be 50-80 ng/mL or 125-200 nM/L. If you're unsure about what you should do, talk with a Nutrition Coach about getting your vitamin D levels tested and about how much vitamin D you should be supplementing with. If you're looking for a high-quality product to supplement with, you can order premier quality vitamin D from our online store. If the information above hasn't been quite enough to help you take action, I'll leave you with one final quote to consider:

"In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health."

-- Dr. Soram Khalsa, board-certified internist and medical director for the East-West Medical Research Institute

In health,

Tom Nikkola

References:

1. Medical News Today. Low Levels Of Vitamin D Linked To Muscle Fat, Decreased Strength In Young People. Medical News Today online article http://www.medicalnewstoday.com/articles/181501.php

2. Vitamin D Council. Understanding Vitamin D Cholecalciferol. Vitamin D Council website. http://www.vitamindcouncil.org

3. Cannell J, Zasloff M, Garlnd C, Scragg R, Giovannucci E.  On the epidemiology of influenza. Virology Journal. 2008;5:29

4. Lu L, Pan A, Hu FB, Franco OH, Li H, Li X, Yang X, Chen Y, Yu Z, Lin X. Plasma 25-hydroxyvitamin D Concentration and Metabolic Syndrome among Middle-aged and Elderly Chinese. Diabetes Care. 2009;32:1278-83

5. von Hurst P, Stonehouse W, Coad J. Vitamin D supplementation reduces insulin resistance in South Asian women living in New Zealand who are insulin resistant and vitamin D deficient - a randomised, placebo-controlled trial. Brit Jour Nutr. 2010;103:549-555

6. Wang T, Dabbas B, Bitton AJ, Soualhine H, Tavera-Mendoza LE, Dionne S, Bitton A, Seidman EG, Behr MA, White JH. Direct and indirect induction by 1,25-dihydroxyvitamin D3 of the NOD2/CARD15-beta defense in 2 innate immune pathway defective in Crohn's disease. Jour Bio Chem. 2010;285:2227-31

7. Kamycheva E, Joakimsen RM, Jorde R. Intakes of calcium and vitamin d predict body mass index in the population of Northern Norway. J Nutr. 2003;133:201-6

8. WebMd. Treating Vitamin D Deficiency Significantly Reduces Heart Disease Risk. WebMD online article, source: Jess Gomez, Intermountain Medical Center. http://www.medicalnewstoday.com/articles/182425.php

9. von Essen MR, Kongsbak M, Schjerling P, Olgaard K, Odum N, Geisler C. Vitamin D controls T cell antigen receptor signaling and activation of human T cells. Nature Immunology. 2010;11:344-349

10. Hathcock JN, Shao A, Vieth R, Heaney R. Risk assessment for Vitamin D. Am J Clin Nutr. 2007 Jan;85(1):6-18

11. Oh J, Weing S, Felton SK, Bhandare S, Riek A, Butler B, Proctor BM, Pretty  M, Chen Z, Schechtman KB, Bemal-Mizrach L, Bemal-Mizrachi C. 1,25(OH) vitamin D inhibits foam cell formation and suppresses macrophage cholesterol uptake in patients with type 2 diabetes mellitus. Circulation. 2009;120(8):687-698

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.

Gluten has become a pretty mainstream nutrition term. Many people understand it is a health concern, but they don't know how or why. With as much as one-third of the population sensitive to gluten, it’s worth understanding more(1). The more startling statistic is that 99% of those who have issues with gluten are not aware of it(2). Gluten’s common reputation is some kind of “wheat allergy.” With our dependence on whole grains as the base of the recommended food pyramid, it’s easy to overlook the significance of gluten. It can also be a challenge to admit that the base of the Standard American Diet could actually be hurting us.

Gluten and Chronic Disease

Many chronic diseases seem to be related to gluten sensitivities. Often, medications are prescribed without relieving the underlying cause. Such is the case with gluten issues. The New England Journal of Medicine listed 55 health issues related to gluten(3). Dr. Mark Hyman states, these “include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases.” He also points out that the occurrence of full-blown gluten allergy, or celiac disease, has increased 400% in the past 50 years(1)!

Many people have been living through irritations caused by issues with gluten, and many take medications to alleviate the pains associated with gluten. Oftentimes, simply eliminating gluten from the diet is the best solution.

Gluten and Weight Loss

As consumers become more aware of the issues surrounding gluten consumption, food companies will look for alternatives to make the same high-carb foods in a “gluten-free” form. I was reminded of this today when my wife and I did our weekly grocery shopping at a local co-op grocery store in the Twin Cities. I read a flyer that offered offered gluten-free cooking classes. The participants could taste all of the cookies, cakes and quiches they would make during the cooking class. In the case of sweets and treats, gluten-free does not mean “healthy.”

Eliminating gluten can be helpful, but eating high-carb, gluten-free foods is likely to have the same effects on weight gain as the gluten-filled options. It’s better to go back to the way we originally ate before all the gluten-filled options were available. A diet filled with vegetables, fruit, meat, seeds, nuts, and some other carbohydrates (depending on activity level) is a better way to eat for those with and without gluten issues.

Determining Gluten Sensitivities

There are a few ways to test for gluten sensitivities. They include a blood test, skin-prick test, food challenge testing and an elimination diet(4).  The easiest thing to do is an elimination diet. Eliminate all gluten-containing foods for 2-4 weeks and then reintroduce them. During the phase of elimination, you may feel better. You may also feel the same, but if you have issues with gluten you may notice a difference once you reintroduce them. You may also find that the elimination of many of the carbohydrate-containing foods during this time leads to other positive changes such as a loss of weight, increased energy, decreased blood pressure and/or improved blood lipid profiles(5). Some common gluten-containing grains include barley, bran, bulgar, cereals (some), couscous, flour, food starch, gluten peptides, grits, oats, rye, spelt and wheat(6). A complete list can be found here.

Summary

Problems with gluten are a more serious issue than most people understand. With one-third of the population facing issues related to sensitivities, and those sensitiveness potentially contributing to any of 55 different health issues, it may require a change to the standard nutritional recommendations. Seeking a diet higher in whole grains, for some, could present more of a health problem than people realize.

In health,

Tom Nikkola

References:

1. Mark Hyman. Gluten: What You Don’t Know Might Kill You. The Huffington Post. 2 January 2010
   
2. Ludvigsson JF, Montgomery SM, Ekbom A, Brandt L, Granath F.  Small-intestinal histopathology and mortality risk in celiac disease.  JAMA 2009 16:302(11):1171-8
   
3. Farrell RJ, Kelly CP. Celiac spruce. N Engl J Med. 2002 17;346(3):180-8
   
4. Nordqvist C. What is Wheat Allergy? What Causes A Wheat Allergy? Medical News Today. 18 Dec 2009
   
5. Dr. William Davis. Wheat belly. The Heart Scan Blog. 23 July 2007
   
6. Celiac Spruce Association. Grains and Flours Glossary. Celiac Spruce Association website (http://www.csaceliacs.org/gluten_grains.php)
   

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.

Do you have your clock set to remind you to eat every few hours? Are you afraid that if you miss a meal you'll slow down your metabolism? Food manufacturers would love to have you eating every few hours, especially on high-carb, low-protein snacks that keep you craving more. Is it really necessary to eat every few hours in order to lose or manage weight?

According to a study published in Nutrition and Metabolism, people had more success with weight loss when they waited to eat until they felt hungry than when they stuck to a reduced-calorie, regular feeding schedule. Weight loss programs often recommend eating every few hours, but for some people, it may work against them.

See also: Meal Frequency, Metabolism and Weight Management

The purpose of the study was to understand if waiting for feelings of hunger before eating had a positive effect on weight loss, which it did. Overweight individuals in the study, who only ate when they felt hungry, ended up eating an average of 1082 calories (+/- 290), which is lower than is often recommended on many nutrition plans. It makes sense, though, that if an individual has excess body fat, that extra fat can be used to make up any additional energy needs. The overweight group in the study also ate fewer meals than the normal weight group, with an average of 3.4 meals per day. In the study, normal weight individuals tended to eat more calories than the overweight group without any weight gain. Without excess body fat to provide energy, normal weight individuals would need to eat more calories to meet their daily nutrient needs(1).

Intuitive Eating

Intuitive eating has been recommended as a way managing calorie intake by listening to one's body. When foods eaten come from high-quality, whole-food sources, it can be a practical approach to controlling food intake. However, eating nutrient-less, highly processed foods do not allow the body to provide the same kinds of hunger signals that whole foods do(2).

Many of the prepackaged snacks and meals are high in processed carbohydrates and low in quality protein. The high amount of carbohydrates in most peoples' diets sends their blood sugar up quickly, which also causes a large amount of insulin to be produced. Insulin sends blood-sugar crashing, which increases hunger. This can lead to a day of regular snacking on unnecessary calories. Over time, the unnecessary snacking can lead to weight gain.

Higher-protein diets tend to better maintain satiety. Higher-fiber intake from fruits and vegetables can also help support satiety. Eating plenty of protein and vegetables at each meal will likely lead to a longer duration of time before feeling the need to eat again. Protein shakes can also be useful for ensuring protein is consumed at each feeding. For those looking to lose weight, this can be a major key to success.

See also: Protein & Body Composition

Should anyone eat every few hours?

For weight management, it appears that eating the right types of foods, when you feel the need to eat, is more appropriate than simply forcing yourself to eat every few hours. To gain even more insight into what your body needs, testing your resting metabolic rate every few months and comparing your measurements with a journal of your food intake can be extremely helpful. You may be surprised to see how easy it is to keep your nutrient intake on target when your diet comes from real foods instead of processed foods.

There are individuals who would be best not waiting for feelings of hunger before eating. Those who are training heavily may find they have a reduced appetite. If they do not consciously make themselves eat, they may not recover from their workouts, or even worse, become overtrained. Those looking to add lean body mass may also need to eat more often than their body is telling them in order to stay in a positive caloric balance(3).

Summary

The more we have veered from a diet of natural, unprocessed foods, the more rules we end up needing to follow in order to not gain weight. How often we should eat is a great example. Eating small meals of high-quality food is a great way to give your body what it needs. Unfortunately, as a population, the "high-quality food" part of that principle can be forgotten. The lower the quality of food, the less satisfied our bodies may feel. The less satisfied we feel, the more food we may eat. That's not a good cycle to get on. If you can break the cycle and focus on quality nutrients, your body may clearly tell you how much it needs to maintain an optimal weight.

In health,

Tom Nikkola

References:

1. Ciampolini M, Lovell-Smith D, Sifone M. Sustained self-regulation of energy intake. Loss of weight in overweight subjects. Maintenance of weight in normal-weight subjects. Nutr & Metab. 2010, 7:4

2. Gary Taubes. Good Calories, Bad Calories. 2007. Anchor Books. New York, NY

3. Maughan R. The athlete's diet: nutritional goals and dietary strategies. Proceedings of the Nutrition Society (2002), 61, 87-96

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.

Imagine this. You meet someone new every minute of the day, 24 hours per day, for 196 years. That's a lot of people! In fact, it's 103 million people. And that is the number of people projected to be obese in the United States alone, in 2018, 45% of our population! A recent report by Kenneth E. Thorpe, Ph.D. outlines the troubling future we are headed towards if we don't change course in the growth of obesity. Some of the major findings from the report included some incredible points:

• Obesity is growing faster than any previous public health issue our nation has faced (that is worth reading twice). If current trends continue, 103 million American adults will be considered obese by 2018.

• The U.S. is expected to spend $344 billion on health care costs attributable to obesity in 2018 if rates continue to increase at their current levels (That is more money than the Gross National Income of all but the top 14 wealthiest nations!). Obesity-related direct expenditures are expected to account for more than 21 percent of the nation's direct health care spending in 2018.

• If obesity levels were held at their current rates, the U.S. could save an estimated $820 per adult in health care costs by 2018 - a savings of almost $200 billion dollars.

Even more startling statistics comes from the January 2010 issue of the American Journal of Clinical Nutrition:

A sampling of 324 4-year-old Chilean children showed that:

- 13% of 4 year-olds were obese

- 11% of 4 year-olds had central obesity (a larger risk factor than when body fat is stored elsewhere)

- More than 20% had lipid disorders

- 70% of the children had at least one cardiometabolic risk factor

Making a Change

The beginning of a new year marks the start of the season of new exercise programs, new diets, and new commitments. There won't likely be a change in the food options at the grocery store in the near future. People will have to shop with a stronger resolve to choose foods that promote health, reduce hunger, support blood-sugar management, and enhance energy levels. It is not easy to get started, but it's possible with the right approach. Here are a few keys to make 2010 a success:

1. Get support: Make your commitment with a friend, or get into a group program with other people facing similar challenges like eat or TEAM Weight Loss. People looking to make a lifestyle change, and are part of a social network or support community, are consistently more successful.
2. Start with a plan: At the start of the new year, many people attempt to eat less, without understanding exactly what to eat, and begin exercising more, without knowing exactly how to structure their exercise program. It is critical to get support from experts in Nutrition and Exercise. At Life Time, take advantage of a free FitPoint and Nutrition Consultation.
3. Start using Supplements: A high-quality multivitamin, omega-3 fish oil and protein powders are essential components of a solid nutrition and exercise plan.
4. Think long-term: Changing nutrition and exercise habits is not a short-term solution. The same principles that allow someone to shed the wait are the principles that allow them to keep it off, along with maintaining health status such as cardiovascular risk factors.
5. If the plan you're following isn't working, get guidance from a professional: Many people attempt the same thing they did the previous year, even though it didn't work. Every person is an individual, with a unique metabolism. If you're not seeing the changes you'd expect, talk to a Personal Trainer or Nutrition Coach for help in finding out what will work.

Changing the direction of health in our nation starts with one person at a time. Many studies have shown that as one person changes his or her lifestyle, it has a major impact on those around them. One person changing his or her life can have a significant impact on many more. This could be your year to be an inspiration for those around you.

In health,

Tom Nikkola

Resources:

Thorpe K. The Future Cost of Obesity: National and State Estimates of the Impact of Obesity on Direct Health Care Expenses. Emory Univeristy. November, 2009.

Corvalan C, Uauy R, Kain J, Martorell R. Obesity indicators and cardiometabolic status in 4-y-old children. J Clin Nutr. 2010;91:166-74

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.

As far back as I can remember, our family always went to my Godparents house for Thanksgiving. Many of the great-tasting foods were the same from year to year and the day often unfolded much the same. We'd arrive, visit, have appetizers while watching one of the football games, eat dinner, dessert and then like magic, the adult men would fall fast asleep while the women visited in the kitchen. I can still see and hear my Godfather, Bill, snoring on the chair and my Dad sound asleep on the couch. Year after year, someone would say, "It's the turkey. That tryptophan puts you right to sleep."

Is there something special about turkey that really does knock you out, especially on Thanksgiving day? Why is it that you can have turkey on other days and there's no effect? Is there something special about a baked turkey? Or is it possible the turkey really has nothing to do with the afternoon coma many people are put in following Thanksgiving dinner?

Turkey Isn't a "Sleeping Pill"

Turkey has gotten its reputation for inducing sleep based on the fact that it contains the amino acid l-tryptophan. The body uses tryptophan to produce the neurotransmitter serotonin. Serotonin is necessary to support rest, relaxation and restful sleep. Taking the amino acid tryptophan by itself may help support sleep, which could be where turkey got is sleep-inducing reputation. However, turkey is not really deserving of this reputation.

Turkey does not contain a significant amount of tryptophan compared to other foods, especially other protein-containing foods. The chart below shows the amount of tryptophan in a 3.6 ounce (100 gram) serving. As you can see, there are many other foods that have a higher concentration of tryptophan than turkey, yet none of these foods have the reputation for inducing sleep. Tryptophan competes with other amino acids in food to be absorbed into the brain. The small amount found in food is likely not enough to cause sleep, especially in the presence of the other amino acids. So if the turkey doesn't do it, what puts people to sleep?

Adapted from the USDA nutrient database and Wikipedia

Then what causes me to fall asleep?

Considering a typical Thanksgiving Day meal, the list of foods likely includes: appetizers (typically high in carbohydrates), dinner rolls, stuffing, potatoes, gravy, turkey, green bean casserole, cranberries (usually sweetened) and of course, pumpkin pie. Although dinners vary from family to family, the majority of the foods will be fairly high in carbohydrate. The only food choice high in protein is the turkey, ham or something similar. Using my personal example from above, first come the appetizers. They're likely high in carbohydrates (yes, they're probably high in fat, too, but that won't impact blood sugar). Then comes the meal with a huge load of carbohydrates, followed by dessert, with more sugar and carbohydrates. Depending on where you get the information, Thanksgiving meals are between 3000-4500 calories.

So, once you're loaded up with carbohydrates, your blood-sugar goes up, up, up for a while and at some point it will come crashing down. That's when the lights go out. Along with falling blood-sugar, a couple of other things take place while you're sitting on the couch, more stuffed than the turkey ever could have been. Your intestines stretch out to handle the large volume of food, which can have the opposite impact of the "fight or flight" response on your nervous system. The huge feeding causes your nervous system to relax and induce sleep. Also, your digestive system needs more blood than normal to support the digestion of the meal. Since your digestive system needs it, the rest of your body gets less blood than normal, including your brain. Your body just knows that the best thing to do is make you sit still and burn as few calories as possible as it attempts to digest the massive meal.

Summary

Overfeeding is never really a healthy thing to do. The best thing to do is eat slowly, eat only one serving, and fill up more of your plate with turkey and vegetables. Eating more turkey will replace a lot of the other high-carb/high-fat foods around the table and fill you up faster. In fact, the turkey that you were told would put you to sleep may actually keep you from overdoing the food and falling fast asleep.

If you do choose to overindulge, be sure you get yourself to the gym the next day. If you average 300 calories burned per hour during exercise, you'll only need to workout for...fifteen hours to offset your meal. Fortunately, Life Time Fitness is open 24 hours a day! Happy Thanksgiving!

In health,

Tom Nikkola

Resources:

Lieberman, H. Nutrition, brain function and cognitive performance. Appetite. November 2002

Coco Blaantyne. Does Turkey Make You Sleepy? Scientific American. November 21, 2007

Joanne Holden, Nutrition Data Laboratory, Agriculture Research Service. USDA National Nutrient Database for Standard Reference, Release 20. US Dept Agriculture

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.

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.

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

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.

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.

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.