This February, in observance of American Heart Month and Go Red Day, we provide more information on how you can maintain a vital cardiovascular system throughout your 30s and beyond.

By now, your career is in full swing or you may be starting a family.  Whatever the situation, you probably have responsibilities that leave little time for yourself.  In this decade, many of us recognize the connection between diet and lifestyle and optimal health.  But, finding the time to eat right, exercise and manage stress can be a challenge.

From watching what you eat to making the time to exercise, the dietary and lifestyle habits you maintain now have a big impact on your cardiovascular health later in life.

Diet

Your 30s is a good time to maintain a good diet not just for children but for yourself and your family.  Plus, if you eat a balanced, healthy diet, you’ll have more energy to get what needs to be accomplished each day and ensure a healthy cardiovascular system.

A heart healthy diet features the following:

Complex Carbs: Choose a wide variety of colored fruits and vegetables to obtain vitamins, minerals, phytonutrients and fiber.

Lean Protein: Opt for leans meats such as fish and poultry.  Limit your consumption of red meat which contains more saturated fat and be sure to select lean cuts like filet.  Add legumes and beans to your meals to enhance their protein content.

Unsaturated Fats: Select non-fat or low-fat dairy products (yogurt, milk, cheese) to reduce the amount of saturated fat in your diet.  Use olive oil in salads and low-heat cooking.  Supplement your diet with an Omega-3 supplement like VitaMedica’s Flax Seed Oil.

Physical Exercise

Many women stop exercising during their 30s primarily due to lack of time.  But, you need to figure out a way to fit exercise in.   If you have young kids, take them in the stroller for a walk.  If necessary, hire a baby sitter a few days a week so you can fit in a spin class or run.  When possible, take stairs or park the car further away to get some walking in.

You should aim for at least 150 minutes/week of moderate exercise or 75 minutes/week of vigorous exercise.

Not Smoking

Most likely if you haven’t started smoking at this point in your life, you’re not likely to start.  However, if you need to quit, seek help.

Know Your Numbers

If you haven’t already done so, you should get your numbers checked.  Here are the key numbers along with targets:

• Blood pressure < 120 mg/dL (systolic); < 80mg/dL (diastolic)
• Fasting glucose < 100 mg/dL
• Total cholesterol < 200 mg/dL
• LDL or “bad” cholesterol < 130 mg/dL
• HDL or “good” cholesterol > 40 mg/dL men and > 50 mg/dL women
• Triglycerides < 150 mg/dL

If you’ve been diagnosed with high cholesterol, now is the time to modify your diet.  Increase your fiber intake by eating more fruits and vegetables and adding flax seed meal to your diet.  At the same time, cut back on your trans-fats and saturated fat intake.  Both of these measures can improve your cholesterol levels.

If your blood pressure is creeping up be sure to watch your sodium intake.  Most packaged, processed and canned foods along with condiments contain large amounts of sodium.  Your goal is to consume no more than 1,000 mg of sodium a day.  At the same time, increase your intake of potassium and magnesium by eating lots of dark green veggies or supplementing your diet with a high-quality Multi-Vitamin & Mineral.

Know Your Family History

If you have a close relative that has had a heart attack or stroke, you may be more at risk for developing heart disease.  Your risk increases if your father or brother had heart disease before age 55 or if your mother or sister was diagnosed with heart disease before 65 years of age.

For more information, refer to our article, Top 5 Tips for a Healthy Heart.

This February, in observance of American Heart Month and Go Red Day, we provide you with more information on how to maintain a vital cardiovascular system throughout your 20s and beyond.

Your 20s mark the decade when you’re establishing yourself as an adult and developing a game plan for your future.  You’re busy, focused on school and career.  Most likely, socializing, dating and finding a lifetime partner are high on your list.

What you’re not thinking about is heart disease!  But you should because the habits you develop now will greatly influence your cardiovascular health later on.  Plus, good habits developed now are much easier to maintain.

Diet

If your idea of a meal in college was pizza and a Diet Coke, now is a good time to revisit what you’re eating.  Whether you order take-out or make meals at home, replace simple carbs with veggies and replace simple sugars with fruit.  Limit the amount of processed and packaged foods you eat which are high in sodium, trans-fats and sugars.

A heart healthy diet features the following:

Complex Carbs:  Choose a wide variety of colored fruits and vegetables to obtain vitamins, minerals, phytonutrients and fiber.

Lean Protein:  Opt for leans meats such as fish and poultry.  Limit your consumption of red meat which contains more saturated fat and be sure to select lean cuts like filet.  Add legumes and beans to your meals to enhance their protein content.

Unsaturated Fats: Select non-fat or low-fat dairy products (yogurt, milk, cheese) to reduce the amount of saturated fat in your diet.  Use olive oil in salads and low-heat cooking.  Supplement your diet with an Omega-3 supplement like VitaMedica’s Flax Seed Oil.

Physical Exercise

While you may have been a star soccer player as a kid or active in high school, once college and work starts, exercise may have gone out the window.  Whether you’re trying to maintain your weight or shed a few pounds, exercise clearly will help.  Like diet, now is the time to develop good habits and get moving on most days of the week.

Not Smoking

Carrie may have been alluring while smoking a cigarette on Sex in the City, but this bad habit is one of the worst for your cardiovascular health.  If you use the birth control pill, you’re at even greater risk.  Better to not start or quit now while you can

Know Your Numbers

As part of your annual visit with your OB/GYN, your blood pressure will be checked.  But, you can also request a lipid panel which measures your cholesterol levels.  This may seem premature but high cholesterol levels are becoming more common in young adults and even in children.

Benchmarking your numbers now is a good idea.  Keep in mind that some birth control pills can increase your risk for developing high blood pressure so be sure to check with your doctor.

Here’s are the key numbers along with targets:

• Blood pressure < 120 mg/dL (systolic); < 80mg/dL (diastolic)
• Fasting glucose < 100 mg/dL
• Total cholesterol < 200 mg/dL
• LDL or “bad” cholesterol < 130 mg/dL
• HDL or “good” cholesterol > 40 mg/dL men and > 50 mg/dL women
• Triglycerides < 150 mg/dL

Know Your Family History

When you visit mom and dad for dinner or to do laundry, inquire about your family history.  Just because heart disease runs in your family doesn’t mean that you’re doomed.  Armed with this information you can make adjustments now to reduce your risk.

For more information, refer to our article, Top 5 Tips for a Healthy Heart.

Think you’re too young to worry about heart disease?  Think again!  From not smoking to exercising on a regular basis, the habits you develop now have a big impact on your cardiovascular health later in life.

Another misperception is that heart disease is not a women’s disease.  This is unfortunate because cardiovascular disease is the leading cause of death in women.  In fact, each year more women than men die from this disease.  You may also be surprised to learn that over ten times the number of women die each year from heart disease (including heart attack and stroke) than from breast cancer.†

The Go Red Campaign was created by the American Heart Association to dispel the myths and raise awareness of heart disease as the number one killer of women.  You can support this cause by wearing red this Friday, February 3^rd.

5 Things to Monitor at Every Age

The good news is that heart disease is largely preventable.  Just by making some smart dietary and lifestyle choices each day and keeping track of a few numbers, you can ensure a vital cardiovascular system.  These choices and numbers include the following:

Diet. Two-thirds of the adult population is overweight or obese.  If you have excess weight, especially around the abdomen (waist measurement >35”), you’re more likely to have elevated blood pressure and high cholesterol, which increases your risk for heart disease and stroke.  Body Mass Index (BMI) provides a reliable indicator of body fatness for most people and is a number calculated using a person's weight and height.  A BMI of 25-29 is considered overweight; a BMI of 30+ is obese.  A healthy BMI that you want to shoot for is 18.5 to 24.9.

Physical Exercise. Lack of physical activity is a risk factor for heart disease yet only a third of women regularly engage in exercise.  With age, these numbers get even worse.  Almost 40% of women aged 65 to 74 years and 55% of women 75 and older are physically inactive.  You should aim for at least 150 minutes/week of moderate exercise or 75 minutes/week of vigorous exercise.

Not Smoking. We all know about the dangers of smoking.  Still, almost twenty percent of women 18 years and older smoke cigarettes.  Smoking or exposure to second-hand smoke raises your risk of heart disease.  The carbon monoxide in cigarette smoke triggers plaque buildup in your arteries.  Smoking also increases the risk of blood clots forming in your arteries.

Know Your Numbers. You probably know your height and monitor your weight on a regular basis.  But, there’s a few more numbers you should be aware of and track:

• Blood pressure < 120 mg/dL (systolic); < 80mg/dL (diastolic)
• Fasting glucose < 100 mg/dL
• Total cholesterol < 200 mg/dL
• LDL or “bad” cholesterol < 130 mg/dL
• HDL or “good” cholesterol > 40 mg/dL men and > 50 mg/dL women
• Triglycerides < 150 mg/dL

High blood pressure is a major risk factor for heart attack and most importantly stroke.  If you are obese, have a family history of high blood pressure or are African-American you have an increased risk of developing hypertension.

High blood cholesterol is a major risk factor for cardiovascular disease and increases the risk of stroke.  High levels of LDL raise the risk of heart disease and heart attack.  High levels of HDL benefit the heart and lower your risk for this disease.  HDL level may be a stronger risk factor for developing heart disease in women than in men.

Higher triglyceride levels often go hand-in-hand with higher total cholesterol and LDL cholesterol numbers.  Research suggests that high triglyceride levels may be more of a risk for women than men.

Know Your Family History. If you have a close relative that has had a heart attack or stroke, you may be more at risk for developing heart disease.  Your risk increases if your father or brother had heart disease before age 55 or if your mother or sister was diagnosed with heart disease before 65 years of age.

Now that you’re familiar with the five areas that influence cardiovascular health, below you’ll find specific actions to take during your 20s, 30s, 40s and beyond.  While your priorities may change with each passing decade, you should monitor these five areas to ensure a vital cardiovascular system.

A Healthy Heart for Every Decade

Now that you’re familiar with the five areas that influence cardiovascular health, below you’ll find specific actions to take during your 20s, 30s, 40s, 50s, 60s and beyond.  While your priorities may change with each passing decade, you should monitor these five areas to ensure a vital cardiovascular system.

In Your 20s

In Your 30s

In Your 40s

In Your 50s

In Your 60s and Beyond

†In 2007, the latest year for statistics, over 421,000 women died from diseases of the heart (compared with 391,886 men) whereas 40,460 women died from breast cancer.

(Linum Usitatissimun)

Flax seed is also known as common flax or linseed.  Its scientific name Linum usitatissimun means “most useful” and is appropriate based on the wide range of uses for this plant.

Flax seeds grow on the flax plant and thrive in cold climates. The plant was first introduced to Canada in the 17^th century and this country is now one of the largest producers of flax.

Flax seeds are slightly larger than sesame seeds, with a hard shell that is both smooth and shiny. Flax seeds range in color from deep amber to golden yellow, depending on the variety.  They are crunchy and have a subtle nutty taste.

Traditionally, the brown flax seed has been used more as an ingredient in paints, fiber and cattle feed.  Linseed oil, which is extracted from the seeds, is one of the oldest commercial oils used as a drying agent in paints and varnishes.

From a nutritional standpoint, flax seeds are available as whole or ground (flax seed meal) and as flax seed oil.  Care must be taken when extracting the oil as light, heat and oxygen can damage the delicate Omega-3 rich oil.  The oil is available as liquid or in softgel capsules and is typically found in opaque containers or dark capsules to protect the oil from light.

Nutrition Facts

Flaxseed oil and flax seeds have different nutritional profiles.  As a result, the use of one or the other (or both) depends on your health objective.

Although ground flax seeds contain some Omega-3s, they are not as concentrated a source as flax seed oil.  The primary reason for taking flax seed is for its high fiber content.  Just one tablespoon of ground flax seed provides 2 grams of fiber or 8% of daily values.

Not surprisingly, the primary reason for taking flax seed oil is for its Omega-3 benefits.  Flaxseed oil is the richest source of the Omega-3 essential fatty acid (EFA) alpha-linolenic acid or ALA.  Our body reserves this special fat to perform many important functions.  Two one gram flax seed oil capsules contain over a gram (1,140 mg) of this essential fatty acid.

Unlike most vitamins and minerals, a recommended dietary allowance has not yet been established for Omega-3s.  However, an adequate intake level has been established as 1.6 grams/day for men and 1.1 grams/day for women.  Given that Omega-3s are not widely available in the food supply, augmenting your diet with a flax seed oil supplement is prudent.

Health Benefits

The health benefits associated with flax seed relate to the high fiber, lignin and Omega-3 content of the plant.

Given that most Americans do not meet the daily requirement for fiber (38g for men and 25g for women), the primary reason for taking ground flax seed is to increase fiber intake. Flax seed contains both insoluble and soluble fiber and is a better tasting and less-processed alternative to psyllium products like Metamucil.

Soluble fiber plays a role in intestinal health and may be helpful for relieving diarrhea, constipation and abdominal discomfort.  Soluble fiber is also noted for its benefit in lowering total cholesterol and LDL or “bad” cholesterol, providing cardiovascular benefit.  Soluble fiber moderates blood glucose levels, which is beneficial for people with diabetes.

Insoluble fiber, which does not dissolve in water, passes through our intestines largely intact.  Insoluble fiber moves bulk through the intestines and is responsible for keeping us “regular”.  Insoluble fiber is associated with intestinal health including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids and constipation.

Flax seeds are one of the best plant sources of phytonutrients called lignans. These phytoestrogens or plant estrogens have weaker estrogenic activity than human estrogen.  Lab studies have shown that lignans may block the proliferative effect of estrogen in breast cancer development.  Other lab studies have shown that these plant chemicals may have a protective effect against prostate cancer by stunting tumor growth.

Supplementation with flax seed oil can bring into balance the consumption of Omega-6 to Omega-3 fats.  Due to the wide availability of seed oils in the food supply (e.g., soy, corn), most Americans consume far too much Omega-6 fats.  At the same time, most of us consume far too little Omega-3s.

The overconsumption of Omega-6 fats has implications for our health.  Omega-6 fats promote silent inflammation whereas Omega-3 fats decrease inflammation.  Silent inflammation is implicated in a number of chronic health conditions like cardiovascular disease, rheumatoid arthritis and cancer.

By increasing your consumption of Omega-3 containing foods like walnuts and deep, cold water fish such as salmon and augmenting your diet with a Flax Seed Oil supplement, you can help to correct this imbalance.  Taking a flax seed oil supplement can also improve the appearance of your skin by making it appear softer and smoother.

Selection & Storage

Flax seed comes in two different forms: whole or ground flax seed and flaxseed oil.

Flax seed can be bought at most grocery stores in the grain aisle or in the whole-grain cereal section.  You can grind the whole seeds using a coffee grinder or you can purchase the seed already ground.  Either option is fine however grinding the seeds yourself is the most economical.

Whether purchasing the whole or ground seed, proper storage is important.  Keep whole flax seed in a dark, cool place until you're ready to grind it.  Whole flax seed has a longer shelf-life so only grind what you wish to use in the short-term.  Ground flax seed is best stored in the freezer in an airtight container.  This prevents the oil from oxidizing and going rancid.

Like the ground seed, flaxseed oil is extremely perishable.  Look for brands like VitaMedica that use cold, expeller-pressed methods to extract the oil.  Liquid flax seed oil should be packaged in an opaque container and refrigerated.  Carob coated flax seed oil capsules, like what VitaMedica uses, helps to protect the delicate oil from light.

Like other super polyunsaturated fats (fish oil, walnut oil), flax seed oil is considered a “nutriment” and should never be used with heat.  If using in a meal, it is best to add on top of food after preparing.

Recipes

Ground flax seeds can be sprinkled onto yogurt, cereal or oatmeal and added to granola.  Flax seed oil can boost the nutritional content of a smoothie or used to make salad dressing.

When purchasing whole grain products, look for those with flax seeds listed in the ingredients. You can also incorporate flax seeds into your favorite muffin or pancake recipe.

Fun Fact

One tablespoon of flax seed oil has almost five times the Omega-3 content as one tablespoon of ground flax seed (7.2 grams vs. 1.6 grams, respectively).

(Phaseolis vulgaris)

Kidney beans are legumes which are plants with seed pods that split into two halves.  Some of the more common legumes are beans, lentils, peanuts, peas and soybeans. The legume family also includes alfalfa, clover and even the beautiful flowering plant wisteria.

Like all legumes, kidney beans benefit from bacteria (rhizobia) that live in nodules along their roots.  These bacteria draw nitrogen from the soil and affix it into a form that the plant uses as a nutrient.  The nitrogen fixation ability of legumes allows these plants to be used in crop rotation to replenish the soil depleted of nitrogen.  It also increases the protein content of legumes in comparison to non-legume vegetables.

Kidney beans, otherwise known as the chili bean or red bean, are named for their resemblance in shape and color to a kidney. They are firm, medium in size with a dark red skin and a cream colored flesh.  Kidney beans are also available in white and are called Cannellini beans.

Nutrition Facts

Kidney beans are one of the most nutritious foods you can eat. They are packed with essential vitamins & minerals and are an excellent source of high-quality protein and dietary fiber.

A cup of cooked kidney beans has 225 calories; the majority coming from carbohydrates. Of these carbs, one-third is from fiber with a serving providing 13 grams of dietary fiber or 52% of daily values.

Like other legumes, kidney beans are an excellent source of protein (about a quarter), with a serving providing 15 grams.  Unlike animal proteins, the protein found in kidney beans is low in calories and virtually fat free.  Unlike some plant proteins, kidney beans provide the full-range of amino acids, making them a complete protein source.

In their natural state, this legume contains virtually no sodium.  But, a cup of canned kidney beans is loaded with sodium (typically well over 600 mg per serving).  Rinsing the beans in a strainer will remove most of the sodium.

Kidney beans are good source of the B-vitamins.  A serving provides 58% of daily recommended intake for folate and 19% for thiamin.  They are also a good source of vitamin K, providing 19% of daily values in just one cup.

This bean also provides an excellent source of magnesium and potassium, providing 20% of daily values.  Both minerals are very important for blood pressure management. However eating canned beans without rinsing them first voids this nutritional benefit.

Kidney beans are an excellent source of several other minerals including phosphorus, iron, copper and manganese. Kidney beans provide 42% of daily values for manganese and 29% for iron. This can help increase your energy by replenishing the iron levels in your body.

Health Benefits

Due to their high fiber content, kidney beans can help lower your cholesterol. The fiber in kidney beans is rich in both soluble and insoluble fiber.  Due to their high fiber content, consumption of legumes is associated with a significant reduction in heart disease risk.

The fiber in these beans also prevents blood sugar levels from rising too rapidly after a meal. Kidney beans provide steady, slow-burning energy which is especially important for people with diabetes.

The high folate content in kidney beans can help lower your risk of developing heart disease.  This B-vitamin along with B-6 and B-12 play a role in lowering homocysteine.  Homocysteine is a byproduct of the conversion of the amino acid methionine to cysteine.  High levels of homocysteine circulating in the blood damage coronary arteries making it easier for blood clotting cells to clump together and form a clot, which may lead to a heart attack.  The combination of these B-vitamins has show to lower homocysteine levels.

Selection & Storage

Whether you purchase dried or canned, kidney beans can easily be purchased year-round.

Like other beans, kidney beans are found in grocery stores in the dry foods or the canned foods section.  From a convenience standpoint, purchasing canned beans is much simpler.  And, the nutritional value differs little between canned beans and those you cook yourself.  However, when purchasing canned beans, pay attention to the label and look for the sodium content.  If you can’t find a low-sodium version, be sure to rinse the beans in a colander before using.  Some good brands to try are Eden Foods and S&W.

Once opened, always store canned kidney beans in the refrigerator in an air tight container. They will stay fresh for three days when stored in this manner.

Recipes

Traditionally, kidney beans have been used for chili, soups, stews and salads. They are known for their robust flavor, retaining shape and the ability to absorb other flavors when cooked. Cannellini Beans are most often used in traditional Italian dishes.

Kidney beans are a great addition to meals. They can be added to your favorite salad or pasta dish. Kidney beans, with their high protein content, are a great replacement for meat.  Go Meatless Mondays by combining the bean with a whole grain like brown rice for a low -calorie and non-saturated fat meal.

A quick and easy dish is to combine red and white Kidney beans with black beans to make a colorful three bean salad. Mix with tomatoes and scallions and dress with olive oil, lemon juice, salt and black pepper.

You can also make a quick dip with kidney beans, cottage cheese along with your favorite spices. This dip is paired perfectly with veggies like carrots and cucumbers.

Soups and chili are ideal foods to make in the winter to provide warmth and essential nutrients for your body. This delicious Minestrone Soup recipe calls for both red and white kidney beans.  Or try a new twist on your classic chili with this three bean chili recipe.

Fun Fact

Kidney beans actually heal and help maintain kidney function and look exactly like human kidneys.

As women age, osteoporosis becomes a growing concern – especially with all the attention it’s received since 2002 as part of the United States Bone and Joint Decade.

We’ve heard about the impact it can have on our quality of life, the necessity of preventative care, and the importance of being screened for this condition via a Bone Mineral Density (BMD) test.

Current recommendations call for postmenopausal women or women aged 65 and up to be screened for osteoporosis.  But, testing intervals can range anywhere from one to five years, depending on age and other factors, creating confusion.

A new study published this month in The New England Journal of Medicine provides guidelines regarding testing intervals for osteoporosis screening.

Almost 5,000 women, aged 67 and older, with normal bone mineral density were studied for 15 years to help identify a BMD testing interval.  Researchers identified this interval as the estimated time for 10% of women to “make the transition to osteoporosis” before experiencing a major fracture.

Adjustments were made for estrogen use and other risk factors such as body-mass index, smoking, usage of oral glucocorticoids and rheumatoid arthritis.

Based on the study results, the authors recommend that older women who have already taken a BMD test and have been identified as having advanced osteopenia (low bone mineral density) should be tested annually while women with moderate osteopenia may be retested every five years.  Those with mild osteopenia or normal bone density may be rescreened after 15 years.

What are T-scores?

The T-score compares your bone density to that of a healthy 30 year old adult of the same sex.  A T-score above -1 indicates normal bone density.  A T-score between -1 and -2.5 indicates signs of osteopenia, or low bone density.  A T-score below -2.5 indicates osteoporosis.

For women who began the study with a normal T-score of -1.00 or higher, only 10% developed osteoporosis, during an average period of 16.8 years.

Women with mild osteopenia (scores between -1.01 to -1.49), saw 10% developing osteoporosis after an average of 17.3 years.

For those with moderate osteopenia (scores between -1.5 to -1.99), it took an average of 4.7 years for 10% to develop osteoporosis.

Among the women who started with advanced osteopenia (lowest starting scores of -2.00 to -2.49), the time it took for osteoporosis to develop was just 1.1 years.

Age Matters

The longitudinal study also showed that the transition from osteopenia to osteoporosis was longer with younger age.  For example, among participants with moderate osteopenia, the estimated BMD testing interval was approximately 5 years for women who were 70 years old and approximately 3 years for those who were 85 years old.

Dr. Margaret Gourlay of the University of North Carolina School of Medicine, lead author of the study, conceded that while researchers expected women with thinner bones to transition to osteoporosis faster, they “were not expecting this kind of separation between the low-risk and high-risk group. For those women with a T-score above -1.5 to have just a 10 percent chance of making the transition to osteoporosis after 17 years was a great surprise…good news.”

The Bottom Line

While this study helps to clarify the screening and rescreening procedure and allows doctors and clinicians to make better recommendations regarding BMD testing, it is important to be aware that these are merely guidelines and each of us has different needs based on our lifestyles and family history.

Women at higher risk for developing osteoporosis – smokers, daily alcohol consumers, those who weigh less than 127 pounds, who have rheumatoid arthritis, and/or who have had fractures or a history of fractures in their family – should consider speaking to their physician about being tested at a younger age – 50 to 64 – to establish their T-score and better monitor their Bone Mineral Density over time.  Older women, too, may elect to be rescreened sooner than their T-score indicates, based on their physician’s recommendation.

But most importantly, all women should take care to maintain their bone and joint health through preventative healthcare, exercise, proper nutrition and supplementation, and positive lifestyle choices, and make every effort stay well-informed and in-tune with their body’s needs.

In my case, I had a Bone Mineral Density test done when I was about 40 years old.  According to this study, it would not be recommended that I even have a BMD test until I'm well into my 60s.  But, like so many other health measures (blood pressure, BMI, total cholesterol, LDL cholesterol, HDL cholesterol), I think it is helpful to benchmark these numbers at an early age.  That way, 10, 15 or 20 years down the line, I know if I these numbers are "normal" for me.  In the case of the BMD test, I found that I was a bit on the low side of normal.

Weight gain is a major concern for many of us, especially after all the excess during the holidays. But is it just certain foods that cause us to get fat, or is it simply overindulging – regardless of the type of foods – that contribute to weight gain?

A recent study published in the Journal of the American Medical Association (JAMA) suggests that when it comes to weight gain, the only factor that matters is how many calories are consumed.

In the study, conducted by Dr. George A Bray and his colleagues at the Pennington Biomedical Research Center in Baton Rouge, Louisiana, 25 subjects between the ages of 18 to 35 with a body mass index (BMI) ranging from 19 to 30 were analyzed under a controlled setting to analyze the impact of protein intake in weight gain, energy expenditure and body composition.

After going through a weight-stabilization period of 13 – 25 days, the subjects were split into three groups. The first group of randomly selected participants was fed a low-protein diet with only 5% of their energy coming from protein.  The second group was fed a “normal” diet, with 15% of their energy intake coming from protein.  The third group was fed a high-protein diet consisting of 25% protein.

Each of the diets, which were followed for 8 weeks, contained 40% more energy than the diets provided during the stabilization period, the equivalent of 954 additional calories per day.

By the end of the study, all participants gained weight, regardless of gender or protein intake.  Participants in the low-protein group gained an average of 7 lbs, those in the normal-protein group gained an average of 13.3 lbs and members of the high-protein group gained an average of 14.4 lbs.  The lower weight gain in the low-protein group was attributed to a failure to increase lean body mass.

Importantly, in the low protein group, more than 90% of the excess calories were stored as fat.  In the normal and high protein groups, this number was closer to 50% with most of the rest of the excess energy consumed (thermogenesis).

For those in the low-protein group, lean body mass (total body mass minus fat mass) decreased during the overeating period, at an average of 1.5 lbs.  However, for the participants in the normal and high-protein groups, lean body mass increased by an average of 6.3 lbs and 7 lbs, respectively.

Resting energy expenditure (how much energy your body burns while at rest) differed by group.  In the normal and high protein groups, an increase of 160 calories per day and 227 calories per day, respectively were found.  In contrast, resting energy expenditure did not increase in the low-protein group.

Ultimately, the study found that calories alone account for the increase in body fat.  Additionally, protein affects energy expenditure and storage of lean body mass, but not body fat storage.

The Bottom Line

We often equate weight with fat, but it is vital that we learn to distinguish between the two. Weight is a measurement of our total body mass – both lean body mass and fat mass.

It is easy to forget that “muscle” or lean body mass is heavier by volume than fat – and contributes to more calories burned, even when we’re doing nothing. So as long as our weight is not fat weight, it is not necessarily a bad thing.  We want to have lean body mass, and protein is a necessary component in building lean body mass.

What this study tells us is that too much of anything, even protein, will contribute to excess calories.  Excess calories, regardless of the type, will turn into fat. Conversely, not getting enough protein can cause loss of lean body mass and this reduces our body’s ability to burn calories efficiently.

Keeping a watchful eye on caloric intake is critical to weight management.  This can be a challenge, especially if you eat out on a regular basis.  But, eating at restaurants doesn’t mean you have to sabotage your diet.

January’s Journal of Nutrition Education and Behavior includes a study that shows women can lose weight, even when eating out at restaurants, as long as they are educated about eating.  Learning about portion sizes, hunger cues, and what we eat are the best ways to maintain a healthy weight.

Women who snack during mid-morning versus the afternoon are less likely to lose weight, according to a new study published in the Journal of the American Dietetic Association.

Snacking can be a useful tool for those wishing to lose weight.  A small, healthy snack eaten in the late afternoon can quell hunger pains before dinner.  By not becoming too hungry in between meals, a dieter can reduce the chance of overeating.  But, snacking can also sabotage a diet especially if the snack is laden with sugar, fat and calories.

In the present study, researchers examined the association of weight loss with not only the frequency but the timing and quality of snacks.

To conduct their analysis, researchers studied 123 overweight or obese (BMI 31.1) post-menopausal women involved in a year-long dietary weight-loss intervention. These women were part of a larger study that tested the effects of nutrition and exercise in breast cancer.  Women enrolled in the diet or the diet plus exercise portion of the study from 2007 to 2008 were used for the current study.

Participants were on average 58 years old and primarily white (84%).  More than two-thirds were college graduates, more than half employed full-time and almost sixty percent married.

The women maintained a daily food journal for 6 months or until they reached their weight loss goal (10% reduction in weight).  Meal pattern intake was measured at 12 months using a simple meal pattern grid.  The women indicated what they ate and drank during a typical 24-hour weekday, noting the time and type of meal.

Snacking use was categorized into 3 time intervals: mid-morning (10:30A to 11:29A), afternoon (2:00P to 5:29P) and evening (9:00P to midnight).

Snacking was popular among the participants with virtually all reporting one or more snacks a day (97%). However, a higher proportion of mid-morning snackers reported having more than one snack a day (95.7%) vs afternoon (82.8%) and evening (80.6%) snackers.

Women who reported snacking mid-morning (10:30A to 11:29A) lost just 7% of their original weight compared to11.4% for non mid-morning snackers.

“We think this finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch, “ said study researcher Anne McTieman, M.D.  She continued, “Mid-morning snacking therefore might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.”

Afternoon snackers reported higher fiber, fruit and vegetable intake compared to non-afternoon snackers.  Fiber intake was higher among women who reported two or three snacks per day (21.7g and 23.2g) compared with women who reported no snacks per day (17.1g).

The Bottom Line

As this study showed, snacking patterns may reflect unhealthy eating habits which determine a dieter’s success in losing weight.

For example, in this study most mid-morning snackers reported eating both breakfast and lunch as well as eating more than one snack a day.  This indicates that these women had too many eating occasions.

An increase in eating occasions is reflected in national health statistics.  Compared with the late 1970s, the average time between meals has contracted by 1 hour.  With snacks and sugary beverages available everywhere - from gas stations to Target – many of us are influenced to eat due to situational cues as opposed to true feelings of hunger.

Just because you’re dieting doesn’t mean that you have to feel hungry.  Provided you make healthy choices, snacking can be an integral part of a weight-loss or weight maintenance program.  Excellent snack choices include fruits, vegetables and fiber rich foods.

About 6-8 Servings

Ingredients:

Olive Oil

4 cloves of garlic, peeled & diced

1 medium onion chopped

1 small red jalapeno pepper cleaned, chopped (no seeds)

1 celery stock chopped

1 carrot chopped

¼ red bell pepper chopped

2 ½ pounds of butternut squash, peeled and cubed

1 medium tart apple, peeled, cored and cubed

1 tablespoon of red or yellow curry

1 teaspoon ground cumin

Pinch of nutmeg

½ inch fresh ginger peeled and diced or a pinch of dried ginger

Black Pepper, Red Pepper and salt to taste

4 ½ - 5 cups of vegetable stock (low sodium)

1 chicken or vegetable bouillon cube

Instructions:

Note:  A blender or food processor is required to make the soup smooth.

In a large soup pot, gently sauté in olive oil garlic, onion, jalapeno pepper, celery, carrot and bell pepper until tender, about 5-8 minutes.

Add squash, apple, spices, stock and bouillon and bring to boil; then reduce heat.  Let mixture simmer for about 30 minutes or until squash and apples are soft.

Transfer mixture to blender or food processor and puree until smooth.  Return the puree to the pot.

In the New Year, many of us are focused on making dietary and lifestyle changes to lose weight and enhance our overall health.  Unfortunately, whether you’re trying to eat less, exercise more or make better food choices, it can be difficult to change.  It seems that bad habits creep up without notice and good habits take forever to develop.

Speaking of new behaviors, just how long does it take to form a new habit?  A common myth is that it takes 21 days.  But, in reality, the amount of time can vary depending on the behavior you’re trying to modify.  Getting yourself to drink a glass of water instead of a soda each day will probably take far less effort than forcing yourself to workout at the gym at least two nights a week.

As a first step in making positive change, I recommend reading the book, The Slight Edge, by Jeff Olson.  The book is about how the small changes you make today can have a huge impact down the road.  These small, seemingly inconsequential behaviors, compounded over time, lead to measurable results.

For example, replacing potato chips with an apple for an afternoon snack, contributes to a small calorie deficit each day.  However, over time, these calories add up to weight loss.  As the author points out, these incremental steps are easy to do. Yet, they are easy not to do. Early in the process, making small changes in your behavior is often uncomfortable.  But, by taking responsibility for your health and being disciplined over time, you will reach your weight loss goal.

Small Steps for Weight Loss

Not sure what changes you should make to lose a few pounds?  Below you’ll find 21 dietary and lifestyle tips to help you get started.  Try them all or experiment with just a few.  Whatever you select, stick with them at least month so that you can start to develop a new habit.

Track Your Calories

Most dieters underestimate the number of calories they consume.  Using a tracking program helps you track calories and identify areas where you need to cut back.  A wide range of tracking programs are available on the internet and many are free.  See our review of the top 10 weight tracking sites.

Enlist Help from Others

Whether you walk with a friend or lift weights with a trainer, both relationships force you to workout.  Need a nudge or encouragement? Most tracking sites like SparkPeople offer online communities which provide support and answers to your weight loss questions.

Get Moving

Only a third of adults exercise on a regular basis.  Physical exercise gives you more wiggle room on your diet and boosts your mood.  Aim for at least 30 to 40 minutes, five days a week.  To lose a pound a week, most women need about 1,200 to 1,300 calories a day.  If you exercise, that gives you an additional 350-500 calories to play with.  Not sure how to start?  Check out our article, "A Little Exercise Goes a Long Way."

Plan Your Upcoming Week

You’ve worked a long day, its 8:00PM, and you’re tired and hungry.  There’s nothing in the fridge so you grab takeout on the way home.  This is a recipe for diet disaster.  Planning and purchasing the items needed for the upcoming week’s healthy meals ensures your success.  This approach requires more preparation, but the benefit is that you’ll stay on track.

Shop the Grocery Store Perimeter

When shopping at the supermarket, stay away from the inside aisles, where packaged and processed foods are located.  These heavily marketed foods are typically higher in calories, trans-fats, sugar and sodium.  Instead, shop the perimeter of the store where meat, dairy, fruits and vegetables are featured.  When selecting fruits and vegetables, select those that are in-season.  In January, citrus fruits like oranges and grapefruit are at their peak.  For recipe ideas, use the search function on our site to find information on a specific fruit or vegetable.

Learn How to Cook

As more women juggle work and child care, less time is available to prepare meals.  In the process, many young adults have grown up with limited cooking skills.  Preparing meals at home not only saves money, but helps you to better control portion size and the amount of calories, fat, sugar and sodium.  Sites like Cooking Light offer a wide range of healthy recipes that are easy to prepare.

Prepare Homemade Soups

Learning to make soups offers many benefits including saving money, time and calories.  If you make a batch on a Sunday, then you can eat soup during the week for lunch.  Soups also freeze well.  Broth based soups made with beans and vegetables help fill you up but are lower in calories and fat than cream based soups.  Most store bought soups are loaded in sodium.  By making them yourself using a low-sodium broth, you can keep the sodium content at a reasonable level.  Don’t know how to make soups? Refer to this great article written by Mark Bitten at the New York Times.  Also, refer to our article, “Soup’s On: A Healthy Start to the New Year,” which provides 12 healthy, easy and delicious soup recipes.

Try Meatless Mondays

Protein plays an important role in a healthy diet.  However, the type of protein you eat can impact your cardiovascular health. When compared with vegetable proteins (beans & peas), animal proteins, especially red meat, contain a large proportion of saturated fat.  By going meatless once a week, you may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.  It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health.  For more information and recipe ideas visit their website.

Use Smaller Plates & Silverware

Compared with 50 years ago, today’s dinner ware is much larger, encouraging diners to consume too many calories.  To keep portions in control, use a salad plate for dinner and smaller bowls for salad.  When treating yourself to dessert, use a nappy dish instead of a large bowl (used in restaurants for side veggies).  Use a salad fork instead of a dinner fork for meals; use a teaspoon instead of a large soup spoon for soups, yogurt, oatmeal, etc.

Don't Skip Breakfast

If you think that you can kick start your weight loss program by skipping breakfast, consider this: 78 percent of successful dieters from the National Weight Control Registry regularly ate breakfast.  Breakfast provides nourishment after a fasting period.  By skipping, you increase the odds of overeating at your next meal or making poor choices because you’re so ravished.  Bottomline?  Eating breakfast is part of a healthy weight loss plan.

An ideal breakfast consists of complex carbs to provide sustained energy, some lean protein and a little fat to keep you feeling full until lunchtime.  Great choices are non-fat Greek yogurt mixed with fresh fruit; scrambled eggs with tomato slices; and steel cut oats naturally sweetened with berries.

Increase Your Fiber Intake

Most of us fall considerably short of the recommended daily target for fiber (25 grams for women and 38 grams for men).  The World Health Organization has identified fiber as the only dietary ingredient with “convincing evidence” showing a protective effect against weight gain and obesity.  That’s because fiber-rich foods take longer to digest and result in an increased feeling of fullness and satiety.  Certain fruits (oranges, grapefruits, pears, prunes) and vegetables (Brussels sprouts, carrots, broccoli) are high in fiber along with whole grains (barley, oatmeal, oatbran) beans, peas, flax seeds and nuts.  Add high-fiber foods to your diet to keep you feeling full longer.

Add a Little Protein to Each Meal

Adding a little protein to each meal is beneficial as this macronutrient is more satiating than carbs.  Healthy protein sources means a combination of plant-based foods like legumes and nuts and a modest amount of poultry, fish and dairy.  You should limit red meat consumption as even lean cuts are high in unhealthy fats.  Replacing red meat with poultry is better; replacing it with fish or nuts is even better.  When eating meats, aim for a portion about the size of a deck of cards.

Replace Simple Carbs with Slow Carbs

Simple carbohydrates are those foods that cause a rapid rise in blood sugar and include sugary beverages like soda along with bread, pasta, cereals, desserts and candy.  These foods have a high Glycemic Index.  Slow carbs include most vegetables and many fruits.  By virtue of their fiber content, these foods cause a much slower rise in blood sugar.  Substituting simple carbohydrates with slow carbs will not only save you calories but help to maintain your energy level.

Instead of having cereal, a bagel or muffin for breakfast, eat fruit with yogurt or oatmeal.  For lunch, instead of a ordering a sandwich, opt for a salad with lean protein.  For dinner, enjoy grilled chicken or fish instead of pizza or pasta.  For a side-dish, choose two vegetables instead of a potato, rice or pasta.  For dessert, treat yourself to a bowl of fresh berries instead of cookies or cake.

Opt for Non-Fat or Low-Fat Dairy

Dairy products include milk, butter, cheese, sour cream, yogurt and ice-cream.  These foods are often perceived as healthy because they are a good source of calcium and other nutrients.  But, dairy products also contain a lot of fat, which increases their calorie content.  More importantly, the kind is saturated; a fat which promotes cardiovascular disease.  While low-fat versions are better than their full-fat counterparts, be aware that the percent fat is based on weight.  Example, 2% milk is two percent fat by weight.  A serving contains 45 calories from fat or 37.5%!  Try non-fat, plain Greek yogurt and add fresh fruit to sweeten the taste.  Lighten your coffee with low-fat milk instead of cream.

Replace Sugary Drinks with Water

The #1 source of simple carbs is sugary beverages including soda, energy, sports and fruit drinks.  Are you into coffee drinks?  If so, that afternoon Grande Frappuccino from Starbucks will set you back over 400 calories.  That’s equivalent to a meal!  The best option is to drink water.  Don’t like water?  Then, try a sparkling water with lemon or lime flavoring.  If you drink tea or coffee, limit the amount of milk and sugar you add.

Choose Healthy Snacks

A successful weight-loss program doesn’t mean that you always have to feel hungry.  Snacking can aid weight loss if the right choices are made and snacking doesn’t occur too close to a meal.  Unhealthy snacks include chips, cookies, candy bars, and granola bars.  Healthy snacks are foods that can help you feel full without adding too many calories.  An ideal snack includes a little protein, complex carbs or fiber and some unsaturated fat.  Examples include peanut butter and celery; baby carrots with hummus; an apple and a handful of walnuts; non-fat, plain Greek yogurt with fruit.  Non-starchy vegetables, fresh fruits, whole grain crackers and non-calorie beverages make excellent snack choices.  The goal is to keep the snack around 100 calories per serving.

Eliminate Seconds

If it’s the holidays or a special event and the food is fabulous, then by all means have another small serving.  Just don’t get into the habit of having seconds every night or cleaning up the dishes by eating the leftovers in the pan.  Serve yourself a reasonable portion and slowly savor each bite.  To avoid temptation, store leftovers right away before you sit down and eat.

Downsize Your Meals

When dining out, it’s virtually impossible to order reasonable sized portions.  Ways to get around this include sharing with a friend or spouse.  This not only cuts the calories in half but the bill too.  If this is not an option, while the waiter is at the table, cut the portion in half and have him/her put into a doggie bag.  If your waiter delivers bread or chips & salsa, politely ask him to take it far away.  Request all dressings and sauces on the side.

Treat Yourself Small

It’s great to adhere to a disciplined program of healthy eating.  But, as my brother says, “you can’t live like a monk” either.  You have to reward yourself every so often.  For me, it’s a piece of Ghirardelli dark chocolate each night.  Each chocolate is individually wrapped and contains just 55 calories which helps to limit the damages.  For you, it might be salty chips or a slice of pizza.  Whatever the food, be sure to treat yourself every so often but don’t turn the practice into a bad habit.

Watch Your Alcohol Intake

Whether you enjoy a glass of wine, a beer or a cocktail, the calories in these alcoholic beverages can add up quickly.  Mixed drinks like margaritas are even worse.  I was surprised to learn that a 5 oz. glass of wine (which is a very small glass), contains about 120 calories.  Keep in mind that more than one drink a day is not recommended for women.  Plus, the more alcohol you drink, the more likely you’ll abandon your healthy lifestyle altogether.

Slow Down the Pace

I have a bad habit of eating really fast which I picked up during college when I waited tables.  I also don’t like my food cold, so eating fast solves that problem.  Studies have shown that we're apt to eat less food when we chew each bite more slowly.  This gives the brain time to catch up with the stomach and register that we’re full.  In these hectic times, try to take the time to sit down and savor each meal.  For dinner, turn off the distractions; set a nice table, use cloth napkins and the candles.