Category Archives: weight loss

Can cardio exercise boost metabolism better than strength training?

exercise, healthAny kind of movement is good for health. Studies have shown time and again that sitting is bad for health. But, is one kind of exercise better than the other when it comes to weight loss? This is a controversial topic since some studies show that strength training can keep calories burning long after your workout. However, a recent study has shown that cardio exercise may actually be better than strength training in boosting metabolism.

Cardio exercise versus strength training

Cardio exercise, or aerobic activity, is a type of exercise that gets your heart rate up. It gets you to breathe faster and deeper, in turn getting more oxygen in your blood. Cardio exercise is best known for improving the overall health of your heart and lungs. Experts recommend that you engage in some cardio exercise for at least 30 minutes a day for most days of the week.

Types of cardio exercises include walking, running, cycling, swimming, team sports, and dancing, to name a few. Cardio exercises are known for burning more calories per minute than strength training and is also great for stress management. Not to mention that cardio training can help reduce risk of chronic diseases like heart disease and diabetes.

On the other hand, strength training exercises aim to increase your bone and muscle strength. Examples of such exercises include free weight exercises or resistance training like push-ups, to name a few.

Research has found that strength training can help you burn an additional 25-percent of calories you burned during your workout even after you have finished your workout. Therefore, if you burn 100 calories during your strength training workout, then you will burn an additional 25 calories in the hours after your workout for a total of 125 calories burned.

Typically, it is recommended to balance out your fitness routine with both cardio and strength training exercises. This will ensure you can reap the benefits of both types of exercises.

Cardio for faster metabolism

Recent research looked at the effects of cardio and strength training exercises on certain health markers. Two groups of people had either a 60-minute cardio or 60-minute strength training workout to complete. After the workout, their blood was tested for lactic acid, blood sugar, bile, and hormone levels.  Study results show that those who did the cardio exercise had higher levels of the hormone FGF21. This hormone plays a role in boosting metabolism. Those who did the cardio workout had tripled their FGF21 level from baseline, while those who did strength training saw no increase.

Other ways to boost metabolism

Besides boosting your cardio routine, there are other small changes you can make to your lifestyle to speed up your metabolism.

  • Spice up your diet: Research shows that capsaicin, the active  component of chili peppers, can increase calorie burning by 50 calories a day.
  • Take a metabolism boosting supplement:  Sometimes a supplement that supports the thyroid may help boost metabolism. An example of this is Thyradol by Vita Sciences. Thyradol contains ashwagandha that helps enhance levels of the thyroid hormone T4. You should contact your healthcare provider before starting any new supplement.
  • Eat more harder to digest foods: Foods that are more complex in their structure can help the body burn more calories during digestion. This is called diet-induced thermogenesis.  Foods higher in fiber and protein are examples of such foods. Foods that are more refined, like processed carbohydrates, will not have this same effect. Therefore, aim for eating lots of complex carbohydrates like high fiber fruits and vegetables that have a 20-percent thermic effect.  This means that for every 100 calories of these foods you eat, your body will use 20 calories to break down and digest these foods. Aim for at least 2 cups of fruits and vegetables each day. Also, be sure to consume plenty of protein from animal and/or plant-based sources., which have a 30-percent thermic effect.

-written by Staci Gulbin, MS, MEd, RD, LDN

References:

Healthline (accessed August 29, 2018) “Metabolism Boosters: Weight Loss Fact or Fiction?”

Mayo Clinic (August 10, 2017) “Fitness training: elements of a well-rounded routine.” 

Petter, O. (August 25, 2018) “Cardio Boosts Metabolism More Than Strength Training , Study Claims.” 

Plosser, L. (accessed August 29, 2018) “Cardio vs. Strength Training: Which One is Most Effective?”

Williams, J. (October 3, 2017) “How Many Calories Does Digestion Use Up?” 


  • Could it be that men have weight loss faster than women?

    Sometimes it may seem that over the same period of time, on the same diet and exercise regimen, that men lose weight quicker than women.  Some say that men have more muscle mass, so their metabolism is higher.  Others say that it has to do with hormones. So, what is the real reason behind this phenomenon, and is it even a real phenomenon?  A recent study found that men with prediabetes lost significantly more weight over eight weeks than women with prediabetes.  Let’s explore why this may be.

    What is prediabetes?

    Those with prediabetes have a higher than normal blood glucose level. However, they are not at the point where their blood glucose status qualifies as diabetes.  A diagnosis like this might be scary, but it can be a good thing.  When you are given a diagnosis of prediabetes, there is a chance to reverse your risk of diabetes by changing lifestyle factors.  With the guidance of a qualified health professional, you can tweak your diet and increase your physical activity to help you lose weight and lower your blood glucose levels.

    In most cases, after such a diagnosis, you will be asked to come back for a retest of your blood glucose labs in 3 to 6 months to make sure everything is moving in the right direction. Some doctors may put you on medications such as metformin to help with this if diet and exercise alone is not helping.

    Men weight loss faster than women?

    weight loss, weight, health, scaleA recent study of 2000 overweight men and women with prediabetes looked at the effects of a low-calorie diet. After eight weeks, the men in the study lost significantly more weight than women and had larger reductions in their metabolic score, which is a marker for diabetes.  In addition, the men had greater loss of fat mass and lower heart rate after eight weeks on the diet. However, women did have the upper hand on some health markers. In fact, women had a larger reduction in hip circumference, lean body mass, and pulse pressure than men.

    Researchers suggest that it is clear that men benefited more from this low calorie diet than women. However, longer term studies will need to be done to figure out exactly why. Theories suggest that women may have a harder time losing weight since they store fat more easily than men.  Also, women have less muscle mass than men, which can affect metabolism. Finally, women are more prone than men to yo-yo dieting, which can negatively affect long-term weight loss success.

    Strategies for weight loss 

    Just because the weight loss odds seem to be against women, that does not mean that successful long-term weight loss is impossible. Follow the strategies to help you lose weight, no matter your gender.

    • Eat enough fiber each day. Only one in ten Americans eat the minimum recommended amount of fruits and vegetables daily. This low fiber intake can impact digestive health, heart health, and overall quality of the diet. Fruits and veggies also contain antioxidants that can help lower risk of chronic diseases like diabetes and heart disease by reducing oxidative stress and related cell damage. Therefore, be sure to get plenty of veggies and fruits in your meals and snacks. You can add spinach or tomatoes to your eggs for breakfast, or throw in fruit and veggies into a morning smoothie. For meals, grab some frozen veggies that you can steam in less than 10-15 minutes, depending on the veggie.  For snacks, crunch on some baby carrots and apple slices, or enjoy some berries or grapes.
    • Move more each day.  Many of us have jobs that require sitting for most of the day. Therefore, make it a point to take the stairs, take a walk during lunch if you can, and/or make time in the evening to take a walk after dinner or take an aerobics class at your local community center. Every step will help you burn more calories, keep your heart strong, and help you lose weight.
    • Try a supplement regimen. Low vitamin D, B12, or iron can affect your health status, and in turn impact energy levels and weight loss.  You should have your labs tested to see if you may have a nutrient deficiency.  Also, if you have prediabetes, a supplement like Glucarex may help as well. Glucarex by Vita Sciences contains chromium, alpha lipoic acid, and cinnamon, which can support healthy weight loss metabolism, and blood glucose levels.
    • Surround yourself with support. Long-term weight loss success is often seen in those with social support systems in place. Whether you engage your family in more healthy meals, have family walks, have a weight loss buddy at work, or join a support group, support can make the difficult act of losing weight a little easier. Not only that, but support can help you stay accountable and on track with your goals. Also, having a qualified healthcare team of doctors and dietitians can help you stay on the right path to health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    References:

    Asian News International (August 8, 2018) “Low calorie diet, men tend to lose more weight than women.” 

    Centers for Disease Control (November 16, 2017) “Only 1 in 10 Adults Get Enough Fruits or Vegetables.”

    Joslin Diabetes Center (accessed August 8, 2018) “Diet Strategies for Women with Diabetes: Why Some Work and Some Don’t.”

    Mayo Clinic (August 2, 2017) “Prediabetes.” 

     

     


  • Eat more vegetables to improve diabetes health

    Now you may be saying to yourself, “Another article telling me to eat vegetables.” :sigh: However, this is not just another one of “those” articles. There are more reasons to eat your veggies than you may think.  Besides providing digestive-friendly fiber and antioxidants, a recent study has shown that eating a more plant-based diet can actually lower your heart and diabetes health numbers.

    What are your “numbers”?

    Your numbers are the markers that you and your healthcare provider can use to track your health progress. These numbers include cholesterol, blood pressure, and blood glucose levels, to name a few. It is important that you have these numbers checked at least yearly. If you already have diabetes or another chronic disease, have labs checked more often as recommended by your doctor.

    Why are vegetables so important?

    Vegetables are important for many reasons.

    1. Fiber: Vegetables and other plant-based foods contain the complex carbohydrate  known as fiber. The gut does not digest fiber. Because of this it doesn’t count towards your total carbohydrate intake, hence net carbs.  Net carbs are grams of total carbohydrate from grams of fiber from the nutrition label. In addition, fiber can help you stay fuller longer. This can aid weight loss efforts if eaten at meals and snacks. Finally, fiber is great for gut health. This is because it helps bulk stool and slows digestion to help the body absorb more nutrients from food consumed. Increased fiber intake can help lower cholesterol numbers and keep blood glucose levels more stable.
    2. Antioxidants: When people tell you to color your plate, antioxidants are the reasons why.  Antioxidants are compounds that help reduce cell damage in the body. In turn, they help lower your risk of chronic disease.  Every color of the rainbow in plant-based foods represents a different set of antioxidants. Each set of antioxidants provide different health benefits. Research has linked diabetes with oxidative stress-related cell damage. Therefore, eating a lot of them can help prevent  or improve diabetes health outcomes.
    3. Prebiotic quality: Probiotics, or “good” bacteria, are becoming all the rage these days and for good reason. Research shows that a good balance of bacteria in the gut may help reduce oxidative stress-related cell damage. In turn, this may help lower risk of chronic diseases linked to inflammation such as heart disease, diabetes, certain skin conditions, and digestive conditions, to name a few. Probiotics are living organisms like bacteria or fungi that can benefit health. They can be found in supplement form or in fermented foods like yogurt, kefir, kimchi, or sauerkraut. On the other hand, prebiotics are those foods that help feed probiotics. Just like when you are hungry, probiotics may not work as productively if they are not fed. Therefore, plant-based foods such as artichokes, asparagus, and bananas should be eaten everyday.

    Diabetes and plant-based food research

    A recent study looked at the effect of a vegetarian diet on health outcomes. An analysis of studies found that vegetarian dietary patterns were linked with significantly lower:

    • HbA1C
    • fasting glucose
    • LDL cholesterol
    • body weight
    • body mass index (BMI)
    • waist circumference

    This study suggests that a plant-based diet pattern may help improve the health of those with diabetes.  More studies will need to be done to confirm specific long-term health benefits for diabetes management. However, in the meantime, add in more plant-based foods to your diet like fruits, vegetables, nuts, and seeds for other benefits.

    In addition to eating more plant-based foods, you can try diabetes supplements as well to help control your blood glucose levels. Glucarex by Vita Sciences contains ingredients like chromium, alpha lipoic acid, and cinnamon that can support weight loss and healthy blood glucose levels.

    References:

    McMacken, M. and Shah, S. (May 2017) “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of Geriatric Cardiology, 14(5): 342-354.

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    The Diabetes Council (May 16, 2016) “Antioxidants for Diabetes.” thediabetescouncil.com/antioxidants-diabetes-what-you-need-to-know/

    Viguiliouk, E., et al. (2018) “Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.” Clinical Nutrition, https://doi.org/10.1016/j.clnu.2018.05.032

    Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

     

     


  • The Top 5 Ways to Lower Your Heart Disease Risk

    heart disease, heart health, fruits, vegetablesHeart disease is the leading cause of death for men and women in the United States. It accounts for one in four deaths each year. However, yo can prevent heart disease by changing some lifestyle factors to lower your risk. Risk factors of heart disease include poor diet, physical inactivity, being overweight or obese, being a smoker, and having diabetes. Fortunately, by working to change a few things in your daily routine, you can lower your risk of heart disease. Here are the top five things you can do today to lower your risk of heart disease.

    1. Stop smoking or don’t start. Smoking can constrict your blood vessels and make it hard for oxygen-rich blood to get to your heart. In turn, this can raise your blood pressure and increase your risk of a heart attack or stroke. According to the Centers for Disease Control, the percentage of smokers in the United States is at its lowest. However, there are still about 14-percent of Americans, or about 30 million people, who are still smoking. More and more young people are vaping instead of smoking, but experts worry that this is just another way for people to get addicted to nicotine. Therefore, no matter if its a cigarette, e-cigarette, or vaping device, stop smoking for your heart health. Contact Smokefree.gov to speak to an expert to help provide advice and resources to quit.
    2. Eat a more balanced diet. I’m sure you have been told time and time again to eat more fruits and vegetables. However, the fiber-rich quality and antioxidants in such foods can help reduce oxidative stress in the body, which can lower risk of chronic disease like heart disease and diabetes. Therefore, include fruits and vegetables with every meal, in a variety of colors to provide you with a diverse array of nutrients. Also, balance out your veggies with lean proteins like chicken, fish, nuts, seeds, and/or low-fat dairy products.  Stick to mostly whole, minimally processed foods to avoid unnecessary salt, sugar, and preservatives.
    3. Be more active. Try to move more each day to keep your heart strong. Walking, gardening, swimming, biking, or aerobics are some examples of ways you can incorporate some movement in your day. Try to get at least 30 minutes of activity at least 5 days a week. You can split this exercise into small segments of 5 and 10 minutes throughout the day if you need to for any reason.
    4. Manage stress. Stress can lead to poor sleep, high blood pressure, and lack of motivation to eat healthy or exercise. Therefore, stress can have a domino effect on your entire health status if not managed properly. If you feel you are unable to manage your stress, try talking with someone. A counselor or therapist can help you figure out strategies to manage your stress. You can also try yoga, meditation, relaxation breathing, and/or acupuncture to help you manage your stress and in turn lower your heart disease risk.
    5. Visit your healthcare provider regularly. Whether you have a history or family history of heart disease or not, you should visit your doctor regularly. You should have labs done at least once a year to check your cholesterol, blood pressure, etc. This is because life can change a lot in a year, and you can find yourself stuck in unhealthy lifestyle habits without even noticing unless an abnormal or high lab finding alerts you to it. Therefore, visit your doctor regularly, and even more often if you do have a history of heart disease, diabetes, or other chronic disease.

    Take your health journey one step at a time. In addition to the steps listed, you can also try adding supplements to your routine if you feel there are any nutrient gaps in your diet.  Try a heart healthy supplement like Presura or a multivitamin like Zestia by Vita Sciences. Changing your lifestyle may not be easy. However, the improvements in your quality of life you will be rewarded with will be worth it.

     

     

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Associated Press (June 19, 2018) “Smoking Hits New Low Among U.S. Adults.” 

    American Heart Association (updated May 17, 2018) “The American Heart Association’s Diet and Lifestyle Recommendations.” 

    Centers for Disease Control (November 28, 2017) “Heart Disease Facts.” 


  • Eat a healthier diet for a smaller waist, bigger brain.

    Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

    What is a fad diet?

    A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

    • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
    • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
    • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

    Effect of healthy diet on brain health

    A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

    Improve your diet by taking care of your heart

    Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

    • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
    • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
    • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
    • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

    Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

    Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
    Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517doi:10.3390/nu9050517

    Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

    Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

    Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.


  • Exercise to lower high blood pressure is not a popular idea

    blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

    About High Blood Pressure

    High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

    • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
    • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

    High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

    Blood Pressure Survey

    Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

    Other Ways to Lower Blood Pressure

    Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

    • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
    • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
    • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
    • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
    • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
    • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

    Sources:

    American Heart Association (November 2017) “The Facts About High Blood Pressure.”

    American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

    Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

    HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

    Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

     


  • Seven ways to improve long term weight loss and management

    weight loss, weight, health, diet, nutritionWith the summer months approaching and weather warming, weight loss may be on your mind.  With every click of the remote, there are commercials advertising weight loss plans, exercise equipment, and fat burning supplements claiming to help you manage your weight. However, a recent study has shown that regular eating versus dieting may be the answer to long term weight loss and management.

    Dieting Versus Regular Eating

    A study at the University of Helsinki looked at the factors of weight and weight change in 4900 young men and women. The study involved the participants taking surveys at age 24 and 34, and weight measurements at the time the surveys were conducted. Study results show that most people gained weight in the decade in between. The factors that affected such weight gain include:

    • dieting and irregular eating habits
    • giving birth to two or more children
    • regular intake of sweetened beverages
    • poor contentment with life
    • smoking

    The results show that those who were protected from weight gain and had weight maintenance or weight loss had similar characteristics such as:

    • physical activity in women
    • higher level of education in men
    • greater weight at the start of the study in men

    Therefore, the study suggests that eating healthy foods on a regular basis and avoiding dieting is the first step to long term weight management.

    Seven Ways to Manage Your Weight Long Term

    The findings of this recent study show that the following five ways are the cornerstone to managing your weight for the long term.

    • Eating on a regular basis such as every 3 to 4 hours can help prevent overeating. You should consume a balanced diet of fiber-rich fruits and vegetables as well as adequate lean proteins each day. Such proteins may include animal products such as eggs, poultry, fish, seafood, and lean beef. However, if you are vegetarian, you can get plenty of protein from low fat dairy, soybeans and soy based products such as tofu, nuts, and seeds. Furthermore, you should limit your intake of processed products to reduce your total daily intake of sodium and sugar.
    • Reducing intake of sugary beverages is the logical next step to help manage your weight.  This means limiting sugary colas, juices, and pretty much any processed foods with added sugars. You can find the amount of added sugar on the nutrition label of most products. Stick to water, unsweetened tea and lemonade, or other low-calories beverages for your fluid intake. You should drink about half of your body weight in pounds in fluid each day. Therefore, if you weigh 200 lbs, then you should drink about 100 ounces of low-to no calorie fluid each day, or about 12.5 cups of fluid each day.
    • Staying active is vital for managing weight. You should engage in at least 30 minutes total of moderate activity daily such as walking, gardening, light biking, or other activities that increase heart rate to a point where you can still hold a conversation, but not sing. This 30 minutes does not have to be all at once, but can be in 5 to 10 minute intervals throughout the day. Exercise is important for providing a calorie deficit to help lose weight and is also important for heart health.
    • Not smoking and limiting other unhealthy lifestyle factors such as drinking alcohol is important for managing weight since these factors affect heart health and overall health status. Smoking can narrow blood vessels and increase blood pressure. It can also sap your energy since it makes it harder for your heart to get oxygen to your body’s tissues and affects lung health. Drinking alcohol is full of unnecessary calories and if consumed in excess can affect liver health. Your liver is in charge of breaking down fat and getting toxins out of the body. If your liver will rid of toxins before anything, so if you drink too much, your liver will not have much time for fat metabolism. This can lead to fat storage and weight gain, especially in the abdominal area.
    • Managing stress can help you manage weight and gain a more positive perspective on your life. Relaxation breathing, yoga, or talking with a counselor can help you better manage stress and in turn lower your risk of chronic conditions such as heart disease and stroke.

    Two other important factors that can affect weight management are:

    • Sleep. Most adults are recommended to get 7 to 9 hours of sleep every night. Lack of sleep can increase risk of chronic conditions such as heart disease, diabetes, and obesity.  Also,  lack of sleep can make it difficult to manage stress and stick to a healthy eating and exercise plan.
    • Nutrient status.  Vitamin deficiencies, such as iron, vitamin D, or B12, can impact health by reducing energy. In fact, obese patients commonly have these vitamin deficiencies before weight loss intervention.  You should get a lab test for these vitamins and nutrients at your annual doctor visit. Also, if you are low in such nutrients, you should start on a regular vitamin regimen. One supplement that may be helpful in getting your weight back on track is Kolonex by Vita Sciences. Kolonex is an advanced colon cleanser and detox supplement that contains psyllium husk and probiotics to help promote weight loss, less bloating, and more energy.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control (September 8, 2016) “Healthy Eating for a Healthy Weight.”

    Johns Hopkins Medicine (September 14, 2015) “Nutritional Deficiencies Common Before Weight Loss Surgery.”

    National Heart, Lung, and Blood Institute (accessed March 26, 2018) “Sleep Deprivation and Deficiency.” 

    National Institute of Diabetes and Digestive and Kidney Diseases (accessed by March 26, 2018) “Some Myths about Nutrition and Physical Activity.”

    National Sleep Foundation (accessed March 26, 2018) “How Much Sleep Do We Really Need?”

    Science Daily (March 23, 2018) “Searching for long-term success in weight management? Forget dieting and eat regularly.”


  • Could a new diabetes medicine help you lose weight?

    nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

    Insulin and Weight Gain

    According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

    Diabetes Medicine and Weight Loss Research

    A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

    The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

    • All groups that received semaglutide lost significantly more weight than those in the placebo group.
    • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
    • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

    Other Ways to Lose Weight With Diabetes

    Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

    • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
    • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
    • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
    • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

    Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

    Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

    Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

    Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”


  • Could an earlier diabetes diagnosis lower your heart disease risk?

    heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

    Heart disease risk factors

    Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

    • high blood pressure
    • high cholesterol
    • smoking
    • overweight and obesity
    • being inactive
    • excessive alcohol intake
    • diabetes

    Diabetes and heart disease risk 

    A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

    The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

    Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

    How to reduce your risk of heart disease 

    From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

    • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
    • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
    • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
    • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
    •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
    • Take a heart healthy supplement such as Alestra by Vita SciencesAlestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

    written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (November 28, 2017) “Heart Disease Facts.”

    National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

    Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”


  • Could Weight Loss Reduce Joint Pain?

    pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

    What is joint pain?

    Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

    Weight loss and pain reduction

    A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

    How to lose weight to help reduce pain

    Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

    • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
    • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
    • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
    • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
    • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
    • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

    Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

    HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

    Mayo Clinic (January 11, 2018) “Joint Pain”.