Newsletters Archive

Big, Bad News About the Great White Hazards

   A powerful new study published in the March issue of the American Journal of Clinical Nutrition should motivate you to re-double your efforts in avoiding the Great White Hazards.  The report comprised the most definitive review to date of the impact sugar and refined, processed carbs like white flour (high glycemic index foods) have on disease risk.  In this combined analysis of 37 forward looking studies, scientist found that high GI diets "independently increased the risk of type 2 diabetes, heart disease, gall bladder disease, breast cancer, and all diseases combined."  One of the key findings of this evaluation was that refined, high glycemic diets heavy in sugar and refined carbs that have been stripped of their innate, original goodness (I call them "naked starches") are demonstrably bad for you.  In fact, removing these foods from your diet provides the same or even more health protection than can be gained from including more whole grains and fiber in your diet.  To give you perspective, regularly eating whole grains provides a 20-40% reduction in heart disease and a 20-30% reduction in type II diabetes vs. sparse consumption.  You can potentially more than double that protection simply by regularly replacing products high in sugar and refined carbs with whole grains.  That's awesome and easier than ever to do!

Superstar Food of the Month
KIWI

 The emerald-green brilliance of this delectable fruit aptly connotes the youth and vitallity it offers.  Kiwi is loaded with vitamin C (even more than oranges!) along with a hefty dose of potassium, magnessium, fiber, and vitamin E.  This nutritional pedigree is further complimented with a bunch of both the carotenoid and flavonoid family of phytochemicals, making this fruit one of your best choices for cardiovascular health, vision health, cancer protection, and general anti-aging.

Health Imposters:
foods you think are healthy - but are not...

1. Flavored yogurt products: Although these "healthy favorites" provide some of calcium, B vitamins, and essential amino acids, they are loaded with added sugar - in many cases more than is typically found in a standard dessert.  "Yogurt" products, through slick packaging and clever marketing have very successfully garnered  what is referred to as the "health halo effect" - meaning consumers naturally assume any product with "yogurt" on its label is wholesome and good for you.  The only truly healthy yogurt is low-fat plain.  If you prefer it sweetened, combine with some berries or cut up fruit or add a teaspoon or two of maple syrup or honey.
2. Pretzels:  Standard pretzel packages scream "fat-free and natural," but don't be dooped. This popular snack food is nothing more than 100% refined white flour (the exact same thing as sugar in your body) combined with a whopping dose of sodium.  Instead, choose from the growing selection of whole grain or multigrain, crunchy snacks like Stacy's multigrain pita chips or my personal favorite, Food Should Taste Good whole grain tortilla chips.  Even regular potato chips (trans fat free of course) would be a better choice, as they provide significantly more fiber and nutrients, and will not spike your blood glucose level like the infamous white flour (naked starch) that pretzels are made from.
3. Bran muffins:  Unless you make your own, forget these no-icing cupcakes.  The standard store-bought (or Starbucks) bran muffin is loaded with white flour, sugar, vegetable oil, additives difficult to prounounce with a touch of added bran.  Don't let that wholesome, rich, brown color fool you.  Like colas, it typically comes from added caramel coloring.
4. Meal replacement/energy bars:  Although some are a bit more wholesome than others (15 vs. 40 or so ingredients) these popular, modern day favorite are the ultimate in 100% pure factory made, processed foods.  In my book, they are not food, but food-like artifacts that are generally high in sugar and/or unhealthy fats.  Have a handful of nuts and a piece of fruit as a real, healthy alternative.  (If you must - Kashi, Nature's Path, Luna, or Pria are your best options.)
5. Infused waters:  Like yogurt, "water" has the health-halo effect and the beverage industry is currently exploiting it to the max.  Water infused with all sorts of supposedly healthy extras, like vitamins, minerals, antioxidants, and herbs are the fastest growing beverage products.  Most of them are nothing more than sugar-fortified drinks like their first cousins, soda with a smidge of a few added vitamins.  There is zero evidence that extracting nutrients from their native context (foods) and adding them to water has any health benefit.  If you use these products, you are paying 100x more than you would for tap water (which is more rigorously monitored than bottled water). By the way, pure water is the only beverage that provides 100% of what we need and why we have to drink to stay alive - namely H20.

A Wake up Call for Parents

   There were several new, provocative scientific reports underscoring the urgency of focusing our efforts, especially as parents, in combating the forces that make it so easy for our children to eat too much and move too little.

    The ominous reality of a rapidly growing number of kids with weight related metabolic syndrome and the frightening future it portends was brought to light by 2 separate reports in the February issue of the Journal of Pediatrics.  In the first, scientists evaluating national data from 1999 to 2002 found that 9% of all adolescents and 44% of overweight adolescents had metabolic syndrome - up from 4% and 28% respectively from the 1988 to 1994 data.  In the second report, based on a 30 year follow-up study, those with metabolic syndrome as children were about 13 times more likely to have cardiovascular disease and 6.5 times more likely to have type II diabetes as adults compared to those free of the syndrome as children.

   Dealing with the obesity crisis requires first and foremost that parents identify children that may be at risk.  Sadly, as many previous reports have concluded, parents often perceive the weight of an overweight and even obese child as "about normal."  Researchers at UNC recently interviewed the parents of 104 teens with type 2 diabetes, all of whom were overweight with 87% clinically qualified as obese.  Only 42% of parents judged their child's weight to be "overweight."  Many considered their child's weight "about right" (Diabetes Care, February 2008).

    According to a report in Pediatrics (January 2008), even a few extra pounds can damage a teens heart.  Researchers at the Medical College of Georgia compared heart function to body weight in 972 teens.  They were shocked to find that even "chunky" (not obese) kids had significant changes in almost all measurements of cardiovascular function, putting them at increased risk of heart disease compared to normal weight kids.

    In a related report, scientists following the body mass index (BMI) of 300 children from age 3 to 7 years found that those who picked up the most excess weight the earliest had measurable abnormalities in heart function by the tender age of 7.  (American Heart Association Meeting, Orlando, FL, November 2007.) 

    Parents by far hold the most powerful card (schools second) when it comes to reining in the raging childhood obesity epidemic.  To view what the very best science reveals are the most fruitful anti-childhood obesity strategies click here.  

     Perhaps the most effective strategy is to limit TV.  Indeed, television viewing has emerged as the most powerful behavioral predictor of obesity.  Watching TV is unique among risk factors for weight gain in that it affects both sides of the energy equation - meaning it both decreases energy expenditure and increases caloric intake. As is regularly reported, excess weight gain is just one of a huge list of adverse effects consistently associated with television viewing.  A hot-off-the-press report in the April issue of Pediatrics found, like many before it, that kids with TVs in their bedrooms definitely watch more TV (Duh!!).  The investigators also found that this same group of kids exercised less, consumed more soda, ate less fruits and vegetables, spent less time with family, and made worse grades than kids without televisions in their rooms.  Good Parenting 101 - Get the TVs out of your children's bedrooms! (68% of American kids have a TV in their bedroom.)

    Along with ditching the TV, you may also want to be a bit more vigilant in ensuring your children (especially teens) regularly eat breakfast.  Reporting in the March issue of Pediatrics, researchers that followed over 2000 teens for five years found (as several previous studies have) that kids who skip breakfast are more likely to be overweight.  Interestingly, not only were daily breakfast eaters leaner - they also consumed higher quality diets in general and were more physically active (up to 30% of teens currently skip breakfast regularly).

A Wake up Call for You

   As I'm sure you are well aware, adults too are embroiled in their own obesity epidemic.  In fact, America is the epicenter of a worldwide obesity pandemic.  Click here to view the famous CDC Obesity Maps to see for yourself just how quickly so many Americans have gained so much weight.  (*Viewer discretion advised as these slides are as disturbing as they are shocking).

    As adults we would be well advised to heed the same advice noted above.  Both eating breakfast regularly and limiting TV have scientifically surfaced repeatedly as traits shared by the leaner crowd.  When it comes to the most reliable general strategies for averting excess weight gain or keeping lost weight off, the data from the National Weight Control Registry (NWCR) study is simply unbeatable.  This study comprises the largest and longest on-going evaluation of triumphant dieters.  Over 6,000 folks are currently ienrolled.  To be part of this study individuals have to have lost at least 30 lbs and kept it off for at least 1 year.  The average participant has maintained a weight loss of 70 pounds for 6 years.  The NWCR scientists have identified 7 behaviors that this group consistently adheres to.  Please take note:

1. Daily vigilance in food selection
2. Dietary consistency, i.e. they eat the same on Saturday as Wednesday and on regular days as holidays
3. Eat breakfast daily
4. Are very physically active - work their way up to 60 minutes of moderately-intense activity per day (70% report brisk walking as most common activity)
5. Weigh themselves very regularly (daily to weekly)
6. Act quickly when they see a weight change.
7. Watch little TV.  Less than 10 hours per week (that's 1/3 of the American average)

Alcohol - The Good, the Bad, and the Confusing...

   New reports continue to reinforce the apparent reality that alcohol, especially for women, is the proverbial double-edged sword.  Reporting in the March issue of The American Journal of Medicine researchers found that taking up drinking in moderation during middle age provided significant cardiovascular protection.  After following the alcohol consumption of over 7,000 middle age study subjects over a 4 year period, those enjoying alcohol  in moderation (2 drinks or less a day in men; 1 drink or less a day in women) were 38 percent less likely to have a heart attack.  For those who limited their indulgences to wine-only, the risk reduction was up to 68% (vs. 21% for drinkers of hard liquor and beer). 

   A second study from The American Journal of Epidemiology (March 2008) supports even more dramatic benefits for wine vs. hard liquor drinkers, at least for reducing dementia risk.  Following alcohol consumption patterns in 1462 middle aged women for over 32 years, investigators found that wine drinkers were 40% less likely to develop dementia and for those who exclusively drank wine the risk reduction was 70%.  Conversely, women who drank hard liquor showed a 50% greater risk of dementia.  Wine, especially red wine, contains potent antioxidants called polyphenols that may play a role in dementia protection.

   Finally, a third study echoes what many prior evaluations have found - that alcohol is the single most powerful nutritional risk factor for the development of breast cancer.  According to this latest study, post-menopausal women who drank 1 to 2 drinks a day had a 32% increased risk of breast cancer, while those who had 3 or more upped their risk by 51%.  Even small amounts (less than 1 drink a day) bumped risk upward a bit vs. tee totalers.  All forms of alcohol provided similar risks which is consistent with the prevailing theory that alcohol itself is the culprit.  Alcohol interferes with the liver's metabolism of estrogen, thusly raising blood estrogen levels.  (The higher the blood estrogen levels, the greater the breast cancer risk.)  (American Association for Cancer Research, San Diego, CA, April 2008.)

  Bottom line when it comes to your health, the decision to drink or not to drink in moderation needs to be individualized and based on a person's risk profile for all of the various diseases which are influenced by alcohol.