Are Restaurant Meals Behind the Obesity Epidemic?

(Article first published as Restaurants Could Hold the Key to Weight Loss Success, or Failure? on Technorati.)

Everybody likes to eat out. The typical American family eats between 4 and 7 meals away from home each week and many experts agree that this is one of the reasons for the obesity epidemic. Meals prepared by a chef or even a fast food restaurant are notoriously high in calories, fat, sugar and salt.

If the meal wasn’t to your liking, you wouldn’t patronize the restaurant in the future, so it’s in their best interest to serve the largest portions that appeal to your innate taste for food bursting with flavor. Meals eaten away from home pack on twice the calories as food you prepare in your own kitchen. When surveyed, chefs agree they could trim the calories and still prepare great tasting food.

Chefs Could Trim 10 to 25% From a Typical Meal

The results of a survey conducted by Penn State researchers demonstrate that there is room to cut calories without sacrificing taste and customer loyalty. 72% of the chefs surveyed indicated that they could trim 10% of the calories without any difference in meal appeal while 21% said they could cut a quarter of the calories with no difference in taste. Considering the number of meals eaten at restaurants each week by the typical patron, this could result in hundreds or thousands of fewer calories and significant weight loss.

Chefs Largely Unaware of Calorie Content

The pressing question is why chefs wouldn’t make changes to reduce the calorie burden of their meals. That question was posed as part of the survey and the researchers found that 7% had no idea of the number of calories in their recipes and another 49% were only somewhat familiar.

The survey authors concluded "If a large number of chefs don't know the calorie content of their food, they will be limited in their ability to modify what they serve to guests". Chefs indicated they were more than willing to create new recipes with lower calorie counts, but were hesitant to modify their existing signature food items as they feared they may downgrade their reputation.

People Don’t Want Low Calorie Options When Dining Out

A reduced calorie or low carb menu has been tried before and most restaurants have found that these items are the “kiss of death”. When rating the obstacles to increasing the selections of healthy foods on their menu, 32% of chefs indicated that low consumer demand was the key reason. Another reason was the higher cost of the ingredients.

The Customer is King

The bottom line is you are in control of the foods you eat and how much excess fat you carry. If a low calorie option is not on a menu, you have to ask for it. Most restaurants will make the necessary changes to accommodate your needs. Choose a large salad as your entre and add grilled shrimp or chicken for protein. Dress with olive oil and vinegar and a little lemon for a fresh burst of flavor. It’s best to avoid bread, fried offerings and dessert.

Restaurant dining can be added near the top of the list of contributing factors to our obesity epidemic. These meals contain twice the calorie content as a home prepared meal and 3 to 4 times the number of calories that should be consumed at one meal. When making the choice to dine out, be mindful of healthy options and ask to have a meal prepared with your needs in mind. While most chefs don’t have your health interests in mind, you can take charge and use dining away from home to your weight loss advantage.

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Posted in: Diet and Nutrition,weight loss

Mediterranean Diet May Hold the Key to Obesity and Natural Weight Loss

(Article first published as Obesity Rate Skyrockets, Mediterranean Diet Helps Weight Loss Efforts on Technorati.)

Overweight and obesity are known to dramatically increase the risk of developing heart disease, diabetes, cancer and dementia. Excess body fat fuels the fire of systemic inflammation and the release of dangerous chemical messengers or cytokines that damage the delicate inner lining of our arteries and set the stage for vascular dysfunction.

As we pass age 35, there is a natural tendency to gain weight due to slowing metabolism, unchanged calorie intake and less physical activity. These problems are compounded by a diet high in processed carbohydrates and hydrogenated fats that stimulate fat storage and metabolic disarray. Following a Mediterranean style diet can help to curb weight gain, improve health and boost your weight loss efforts.

Alarming Study Projects 42% Obesity Rate by 2050

Researchers have been encouraged that the obesity rate has stabilized at 34% over the past 5 years. The number of overweight and obese individuals has also remained steady at just under 70% for the same period. New research released in the journal PLoS Computational Biology uses statistical projections from the Framingham Heart Study to suggest that the upward trend will continue over the next 40 years to peak at 42% of men, women and children registering as clinically obese.

Obesity Explodes Over the Past Century 

In the early 1900’s 1 in 150 people were obese. By 1971 the obesity rate climbed to 14%. 40 years later that number has jumped to 34%. Something has changed during this time period to create such an explosion in body fat accumulation. We are still the same genetically diverse people we were 100 years ago, yet our metabolism has been dramatically altered toward fat storage. While physical activity may play a small role in the increase, there is one much more compelling reason we’re exposed to many times each day.

Understanding the Real Cause of Obesity

Our diet has been altered considerably over the past 100 years. Natural foods eaten raw or minimally processed have given way to fast convenience items that have been scientifically altered in a lab to appeal to our innate taste for sugar, fat and salt. Fast releasing carbs cause our blood sugar to remain high most of the day. Eventually insulin becomes resistant to excess glucose and is no longer able to effectively usher sugar from the blood and into the cells. Our grandparents didn’t have this problem, and while they did put on small amounts of weight as they aged it didn’t lead to early onset obesity commonly seen today.

Mediterranean Diet Could Hold the Key to Controlling Weight

The results of new research published in the American Journal of Clinical Nutrition show that a Mediterranean style diet can help to keep unnatural weight gain in check. Study participants that adhered closest to a diet consisting largely of vegetables, fruits, fish, nuts, seeds and monounsaturated fats such as olive oil were 10% less likely to become overweight or obese and had 26% lower odds of packing on more than 11 pounds over the course of 4 years. This is because the Mediterranean diet is much higher in fiber and provides a feeling of satiety while eliminating sugary junk foods that raise blood sugar and cause dangerous belly fat.

Overweight and obesity is one of the leading preventable causes of chronic disease and death. The past century has seen the problem grow to the point where it threatens nearly half of the adult population. The solution is a low sugar and carbohydrate diet based on the Mediterranean way of eating, monitoring calories and ensuring adequate physical activity. Small changes to diet and lifestyle today will result in many healthy years later in life.

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Posted in: Blood Sugar,Diet and Nutrition,Obesity,weight loss

Controlling Triglycerides to Drive Weight Loss, Slash Heart Disease Risk

(Article first published as Lowering Triglycerides Assists Weight Loss, Slashes Disease Risk on Technorati.)

Triglycerides are a type of blood fat which have evolved as an essential means of transporting and storing energy for use at times when food is scarce. This served us well during our evolutionary past when the next meal could be several days away. 

Today, high triglycerides are associated with increased risk for coronary artery disease, diabetes and can lead to obesity when not properly controlled. Naturally lowering triglycerides can reverse the damaging effects caused by decades of dietary abuse.

High Triglycerides Trigger Metabolic Dysfunction and Disease Risk

Our modern diet is laced with processed junk foods packed with excess sugar and refined carbohydrates which lead to large blood sugar spikes and ultimately to metabolic disorder. The body deals with high blood sugar levels by converting to triglycerides, and then into stored body fat. 

As this process continues over the course of a lifetime, systemic inflammation increases and the devastating effects of metabolic syndrome (high blood pressure and blood sugar, obesity and insulin resistance) dramatically increase the risk for heart disease and diabetes.

Increased Waistline and High Triglycerides Increase Risk of Heart Disease

Information published in the Canadian Medical Association Journal found that increased waist size and triglyceride levels were associated with the highest risk for coronary artery disease. While both factors were found to increase heart disease risk, the combination of the two significantly raised the likelihood of developing coronary artery disease. High triglycerides contribute to thickening of the arterial walls which greatly increases the incidence of stroke, heart attack and congestive heart failure.

Increased triglyceride levels are indicative of a metabolic fat disorder and are implicated in nearly two-thirds of all coronary heart disease cases. Until recently, high triglycerides have been largely ignored by many medical professionals because they don’t respond well to prescription drugs. Sadly, most physicians know that if dietary and lifestyle changes are needed to treat a condition, compliance by the patient will be minimal.

Diet and Natural Nutrients Effectively Treat High Triglycerides

Poor blood triglycerides are the result of poor diet, lack of exercise, smoking and alcohol consumption. To correct elevated triglyceride levels, a strict diet which eliminates all sugar, refined carbohydrates, starches and wheat based foods must be followed. These foods are rapidly converted to glucose in the blood, and excess sugar is quickly transformed into triglycerides which must be stored to prevent vascular damage.

In addition to controlling diet, regular exercise has been shown to lower triglycerides. Physical activity conditions the muscles to optimize blood sugar and lowers insulin resistance, effectively lowering the conversion to triglycerides. 

Natural Supplements Lower Triglyceride Levels

Natural nutrients including niacin and Omega-3 fatty acids from fish oil have been shown to be effective at lowering elevated triglyceride levels. Niacin is a B-vitamin cofactor which is known to positively influence blood lipids, and moderate triglycerides. Omega-3 fats exert a powerful triglyceride lowering effect due to their ability to reduce chronic inflammation as well as improve insulin resistance. Natural supplements should be used to compliment your healthy diet and lifestyle changes.

Elevated triglycerides are strongly correlated with increased incidence of diabetes, coronary artery disease and the obesity epidemic. Changes to diet and lifestyle, along with targeted nutritional supplementation provide the best course of action to effectively prevent and treat diseases which are triggered by increased triglyceride levels.

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Posted in: Diabetes,Diet and Nutrition,Heart Disease,Supplements,weight loss

Best Exercise Plan for Weight Loss Success

(Article first published as Structured Exercise Program is Key to Weight Loss Success on Technorati.)

As anyone who has tried to lose weight can tell you, you must have a solid plan in place in order to be successful. And even then your chances of actually reaching your weight loss goal and keeping it off permanently are relatively slim. 

How you approach the whole process is much more important than counting each calorie and monitoring each step of the process. Once you’ve made the big decision to lose weight, joining a structured program and finding the right exercise regimen have been shown to help you reach your weight loss target.

Study Finds Structured Exercise is Important to Weight Loss Success

The results of a study published in the journal Obesity shows that participants who were part of a registered group that was provided with a structured fitness plan exercised an average of 42 minutes per day. They were compared to two control groups consisting of participants who had never been overweight who exercised for 26 minutes a day and a third group who were obese that engaged in 19 minutes of physical activity each day. In this study those who were part of a structured group exercised considerable longer than their non-structured peers.

Type of Exercise is Important to Weight Loss

Most people will choose between aerobic and resistance exercise to improve heart health and increase muscle tone. Any exercise that prompts you to get up and move will benefit your weight loss efforts. 

Walking at a fast pace is a great way to burn calories and increase cardiac performance. Walking is fun and most people find it easy to stick with a daily 30 minute walk. It’s important to understand that this type of exercise will burn approximately 125 calories that will result in slow weight loss as long as you don’t compensate with extra food.

Short Burst Resistance Exercise Gets Results

A new type of resistance training is rapidly becoming the exercise of choice for those trying to lose weight. Short burst exercises require you to exert yourself at your maximum potential for 60 to 90 seconds and then rest for 2 minutes. Repeat for 12 to 15 repetitions and be sure to cross train different parts of the body and muscle groups. 

This type of training can burn as many calories in 20 minutes as 30 to 40 minutes of aerobic conditioning. Try alternating aerobic conditioning and fast burst training on different days to obtain the best results.

Exercise provides an important catalyst to a reduced calorie diet, stress management and improved mindset for those people intent on losing weight. As with any significant goal, developing and committing to a plan are the keys to success. 

You can improve the odds that you’ll stick with a weight loss program by joining a structured group and choosing an aerobic or resistance exercise routine to improve your health and achieve your weight loss accomplishment.

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Posted in: Aerobic Training,Exercise Benefits,weight loss

Saturated Fats Don't Cause Heart Disease!

(Article first published as Fats Are Good For Heart Health, Weight Loss Efforts on Technorati.)

New information may fly against the conventional wisdom that has condemned fat for the past half century. As difficult as it may be to believe, eating the right type of fat not only promotes a healthy heart, but can help you to drop those extra pounds. Most people are surprised to find out that a low fat diet prescribed to so many people to promote heart health and cut body fat has been shown to do just the opposite. Fortunately you can make small dietary changes that will help you to lower your risk of a heart attack and burn excess belly fat.

Saturated Fat Doesn’t Cause Heart Disease

We’ve been told to avoid saturated fat because it is the cause of most heart attacks. Alternative health practitioners have known this is false for years. In reality, some saturated fat is essential to health, as it provides the necessary base components required for cellular development. Information published in the journal Lipids explains that it is important to understand the relationship between saturated fats and other foods typically eaten along with the maligned fat.

Because saturated fats are stable at room temperature, they are most commonly used in baked goods, chips and other junk foods that are packed with refined carbs and sugar. The problem is guilt by association. The carbs quickly convert to sugar and lead to heart disease and weight gain. Saturated fat is just along for the ride.

Monounsaturated Fats Lower Incidence of Diabetes

People following a Mediterranean style diet have lower levels of oxidized LDL cholesterol and reduced risk of a heart attack. Olive oil is a monounsaturated fat that has been shown to demonstrate powerful antioxidant properties and is known to boost immune system function.

The results of a study published in the journal Diabetes Care followed 418 volunteers for a period of 4 years. Participants were split into two groups, one eating a diet consisting of olive oil and nuts and the other following a standard low fat diet.

The results showed that the group eating a diet high in monounsaturated fats was able to reduce the incidence of diabetes by 52%. Since a diagnosis of diabetes doubles the risk of heart disease, switching away from a low fat diet in favor of monounsaturated fats could just save your life.

Cut Carbs and Boost Fat to Lose Weight

We have become a fat-phobic society as we try to avoid every morsel of processed food that may have any amount of fat. We do this with the misguided notion that the fat in our cookies or ice cream will result in stored fat on our body. In reality, it’s the carbs in those foods that result in fat on our belly.

Our body quickly breaks down calories from carbs into glucose which circulates in the blood to provide energy to our cells. When too much sugar is present, it’s converted to triglycerides that is easily stored as fat. By contrast, dietary fat is slowly broken down and used for energy and cellular repair.

We need to rethink how we view dietary fats. Extensive evidence exists to show that saturated fat by itself is not a cause of heart disease and is actually necessary for optimal health. A diet that excludes refined carbohydrates and includes healthy uncooked monounsaturated fats from olive oil and nuts will promote cardiovascular health and contribute to your natural weight loss goal.

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Posted in: Diabetes,Diet and Nutrition,Saturated Fat,weight loss

Drink Water to Drive Weight Loss Results

(Article first published as Top Tips Can Deliver Weight Loss Results on Technorati.)

You may be surprised to find out that successful weight loss is better achieved by controlling the balance and timing of when you eat, and less about counting calories and working out at the gym. That’s not to say that overeating and developing couch potato characteristics will promote weight loss. It’s important to eat healthy proteins and fats, limit carbohydrates and avoid between meal snacks.

Food choices and meal timing have a major impact on our metabolism and the hormones that are in control of how fat is stored or burned for energy. You’ve made the decision to begin your weight loss journey, and that’s an important first step. The following tips will help you to work in concert with your body to naturally shed excess pounds.

Tip 1: Drink Water Before Meals

Drinking water right before eating can help you avoid overeating and provide your body with essential hydration to stimulate weight loss. The results of a study published by the American Chemical Association demonstrates that drinking two 8-ounce glasses of water before eating allowed aging participants to lose 44% more weight than those who didn’t follow the regimen. The study authors concluded that the results were due to the stomach filling effect of water that resulted in lower calories eaten at each meal.

In addition, research has shown that drinking water takes the place of other high calorie alternatives such as soft drinks and other sweetened beverages. And there’s another reason that water is so important to weight loss. Our body cells are more than 70% water and this critical fluid provides the primary means of removing toxins. Less water means more toxic buildup and the body responds by creating more fat cells to store our extra calories.

Tip 2: Eat 3 Balanced Meals a Day

Many people make the mistake of restricting calories too much when trying to lose weight. While watching calories is important, restricting calories below your survival threshold will make your best efforts futile. By supplying your body with 3 protein-balanced meals each day you keep your base metabolic rate high so you continue to burn calories evenly throughout the day. Restrict sugar and refined carbs and include a healthy protein option with each meal. And no between meal snacks, as this provides a source of energy between meals that will shut off the fat burning cycle.

Tip 3: Get Enough Sleep

One of the most difficult concepts to understand is how sleep can stimulate the release of body fat. Our body remains metabolically active during the overnight hours and needs a constant supply of energy to perform a wide variety of tasks. Anything that interrupts our sleep will slow or halt this critical process and leads to weight gain and disease. The two keys are to sleep in a totally dark room and stop eating at least 3 hours before retiring for the night.

People with the desire to lose weight will need to incorporate an arsenal of tools that will help them to reach their goal. Including water before each meal, making the right food choices and planning to get a restful sleep are important tips that will allow you to reach your permanent weight loss goal.

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Posted in: Diet and Nutrition,Sleep,weight loss

Soda Consumption Increases Risk of Diabetes by 26%

(Article first published as Soda and Sweetened Drinks Increase Risk of Diabetes on Technorati.)

The incidence of Type II diabetes has been steadily increasing over the past half century. Projections are that the number of new cases will triple by 2050, afflicting 1 in 3 men, women and children. Many people are unaware they have the disease as there are no outward symptoms in the early stages of the disease.

Few realize that having diabetes increases the risk of developing heart disease and sudden death from a heart attack twofold. Research has now linked liquid sugar in the form of soda and sweetened beverages directly to the skyrocketing incidence of new cases of the deadly disease. Taking the proper steps today can dramatically lower your risk of becoming diabetic and allow you to avoid the many dangerous complications.

Study Confirms Link Between Soda and Risk of Diabetes

The typical 12 ounce serving of most sweetened soft drinks is equivalent to eating 12 teaspoons of sugar. Few people would ever use that much if they were to sweeten a beverage themselves, yet they subject themselves to several servings every day. The results of a study conducted by the Harvard School of Public Health and published in the journal Diabetes Care demonstrates that soda and other sweetened beverages are ‘clearly and consistently associated with greater risk of metabolic syndrome and Type II diabetes’. Two sugary drinks per day increase risk of diabetes by 26% and metabolic syndrome by 20%.

Sugar in Soda Linked to Weight Gain

Empty sugar calories in sweetened beverages are linked to weight gain and play a significant role in the rapid rise in obesity. The key sweetener in most soda is high fructose corn syrup that is known to promote obesity because of the way it’s metabolized by the liver.

Calories from this source aren’t registered as a source of energy since they bypass processing in the liver and are passed straight through to the blood where they cause blood sugar levels to spike. The excess sugar is converted to triglycerides and neatly packed away as body fat. Eventually this process causes metabolic instability, high blood pressure, insulin resistance and diabetes.

Break the Sugar Cycle with Natural Diet and Fresh Brewed Tea

The best news from this study is that you can have a significant impact on your risk of developing diabetes by making small changes to your diet and lifestyle. The first step is to cut all sweetened beverages. This will lower your daily calories significantly and begin the slow process of metabolic recovery as your body works to regain control over blood sugar levels and improve insulin response. Include at least 4 cups of fresh brewed tea each day and sweeten with all natural stevia extract as needed.

A natural compliment to removing sugary drinks from your diet is to lower your total glycemic load by slowly cutting processed foods that contain high fructose corn syrup or excessive amounts of sugar. Remember that refined carbohydrates such as breads, pasta, rice and potatoes have the same effect as eating sugar because they are rapidly converted to glucose through digestion. Replace these foods with healthy alternatives including fresh raw vegetables, nuts, seeds, and minimally cooked meats. These foods break down slowly and don’t cause wild blood sugar surges that lead to diabetes.

Everyone needs to be aware of the need to cut sugar from their diet. Soda has been identified as a prime food source that contributes to diabetes, and health conscious individuals will remove all sources of sugar from their diet to dramatically lower the risk of diabetes and extend their natural lifespan.

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Posted in: Blood Sugar,Diabetes,Diet and Nutrition,weight loss