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Research shows that a low-glycemic diet relatively high in protein is more effective at weight maintenance than a low-protein, high-glycemic diet.
Low-Glycemic diets high in protein are best for weight maintenance
A study published in the New England Journal of Medicine reports that a diet low in glycemic index (GI) and relatively high in protein is a more successful approach than other diets at maintaining weight loss.
Researchers enrolled overweight adults from eight European countries who had lost at least 8% of their initial body weight with a low-calorie diet. Participants were randomly assigned to one of five diets to prevent weight regain over a 26-week period: a low-protein and low-GI diet, a low-protein and high-GI diet, a high-protein and low-GI diet, a high protein and high-GI diet, or a control diet based on the current European dietary recommendations.
The high protein diet provided 25 percent of calories in the form of protein, while the low protein diet consisted of 13 percent protein. Five hundred forty-eight subjects completed six months on the assigned diets. In the analysis of participants who completed the study, only the low-protein/high-GI diet was associated with subsequent significant weight regain (1.67 kg, or 3.6 lbs) by the end of the dietary intervention. Weight regain was less in those who consumed high protein compared to low protein and in low-GI diets compared to high-GI diets. High-GI foods include white flour, white rice, and other refined carbohydrates.
This study shows that a modest increase in protein content and a modest reduction in glycemic index can lead to an improvement in compliance and maintenance of weight loss.
Larsen TM, Dalskov SM, van Baak M, Jebb SA, Papadaki A, Pfeiffer AFH, Martinez JA, Handjieva-Darlenska T, Kunešová M, Pihlsgård M, Stender S, Holst C, Saris WHM, Astrup A. Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance. 2010. N Engl J Med 363:2102-13.
Coenzyme Q10
Omega-3
Fatty Acids
A study published in Nutritional Research found that individuals with low blood levels of coenzyme Q10 (coQ10 for short) may be at a higher risk of developing cardiovascular disease. A large study published by the American Heart Association followed tens of thousands of women over an eight-year period and collected data on their eating habits. The final data “indicated that little or no intake of fish…was associated with an increased risk of cardiovascular disease.”
find the study abstract online at http://www.ncbi.nlm.nih.gov/pmc/ articles/PMC3356738/]
find the study abstract online at http://hyper.ahajournals.org/ content/early/2011/12/04/ HYPERTENSIONAHA.111.179382
“Reprinted with the permission of USANA Health Sciences, Inc.,Salt Lake City, UT 84120 U.S.A.
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find the study abstract online at
http://ajcn.nutrition.org/content/early/2012/01/04/ajcn.111.016634
In a study published in the American Journal of Clinical Nutrition, researchers xamined the relationship between flavonoid intake and cardiovascular disease (CVD). After following 38,180 men and 60,289 women over a seven-year period, the researchers concluded that, “Flavonoid consumption was associated with lower risk of death from CVD. … suggesting that even relatively small amounts of flavonoid-rich foods may be beneficial.” Foods rich in flavonoids include berries, plums, wine, nuts, and dark chocolate.
And don’t leave out…
Coenzyme Q10
Omega
What are…
Flavonoids
Flavonoids, or bioflavonoids, are a compound naturally found in plants. There are more
than 4,000 known flavonoids. According to LPI, “flavonoids have aroused considerable
interest recently because of their potential beneficial effects on human health—they have been reported to have antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor, and antioxidant activities.”
Make Science
Work for You
Share these studies with your friends and family. The knowledge researchers are accumulating about the way the body works could help them keep their cardiovascular systems healthy.
find the study abstract online at
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0031637
In an article published online at PLOSone.org, a group of researchers
examined, among other things, the association between the intake of dietary fiber and
the prevalence of ischemic cardiovascular disease (iCVD) in both men and women.
Information was collected from thousands of participants in a wide range of ages,
and scientists followed up with them after a mean of 13.5 years. Results of the study
concluded that, “High fiber intakes were associated with lower incidence rates of iCVD
in women and
of ischemic stroke in men.” High fiber foods include fruits (raspberries top the list); vegetables (artichokes and green beans contain the most); and beans (split peas and lentils are loaded).
What is…Ischemic Cardiovascular Disease (iCVD)
Also called myocardial ischemia, iCVD is a disease characterized by a reduced blood
supply of the heart, usually caused by atherosclerosis.
Certain behaviors increase the risk of iCVD, including smoking, high cholesterol,
high blood pressure, and diabetes.
Fiber
Sometimes called roughage or bulk, fiber is usually associated with
keeping you “regular” and relieving constipation. Basically, it’s the part of
food that can’t be digested or absorbed by the body, unlike other food
components, such as fats, proteins, or carbohydrates.
“Reprinted with the permission of USANA Health Sciences, Inc.,Salt Lake City, UT 84120 U.S.A.
find the study abstract online at
http://oregonstate .edu/ua/ncs/archives/2012/jul/
increase-rda-vita min-c-could-help-reduce-heart disease-stroke-cancer
Researchers at the Linus Pauling Institute (LPI) at Oregon State University (OSU) released a report titled Critical Reviews in Food Science and Nutrition, in which they argue that the recommended daily allowance (RDA) for vitamin C should be 200 milligrams instead of its current 75 milligrams for women and 90 milligrams for men. In part, the OSU press release states, “A wider body of metabolic, pharmacokinetic, laboratory and demographic studies suggests…that higher levels of vitamin C could
help reduce the chronic diseases that today kill most people in the developed world— heart disease, stroke, cancer, and the underlying issues that lead to them, such as high blood pressure, chronic inflammation, poor immune response, and atherosclerosis.”
“Reprinted with the permission of USANA Health Sciences, Inc.,Salt Lake City, UT 84120 U.S.A.
The Truth About Breakfast
Fact or Fiction:
Breakfast is the most important meal of the day?
Our first topic is that tricky meal of the day we hear so much about: breakfast. For most people, getting in a solid lunch and dinner are standard, but breakfast is different. Some of us stick with the notion that breakfast is the most important meal of the day, while others find a reason to skip it all together.
I’ll be the first to admit that I somehow manage to miss eating breakfast. Sure, I’ve heard how valuable it is. But honestly, eating is the last thing on my mind as I’m trying to wake up and get the day started. I’m definitely not a morning person, but after doing my research it might be time to change my ways.
The Benefits
Consuming a healthy breakfast contributes to a number of health benefits. Since your body has been digesting the previous night’s dinner during your sleep, it’s ready for more fuel first thing in the morning.
Once you eat breakfast, your body starts working immediately to convert the food into energy. This helps you wake up quicker and increases your metabolic rate for the day. And since you’re starting the day off with a good dose of energy, it’s easier to complete daily tasks quicker and more efficiently, helping you stay happy, productive, and optimistic. Yep, breakfast totally affects your mood!
Hmm…I’m starting to see why I’m not much of a morning person. I’ve been skipping breakfast every day, setting myself up for a lot of difficulties.
As I mentioned, after not feeding your body for eight hours overnight, holding off until lunchtime to eat can make you grumpy and sluggish throughout the day. Oh, and when you do eat lunch, because your body feels starved, you’re more likely to choose foods high in calories and fat to satisfy your cravings.
In a study published in the Journal of Nutrition in 2011, a group of 12 men of healthy body weight were divided into two groups: breakfast and non-breakfast. The study was intended to determine how a morning meal impacted hormones and metabolism throughout the day.
It was determined that the non-breakfast group had increased appetite around lunchtime and that their insulin resistance at their next meal was much higher compared to the breakfast group — both of which contribute to weight gain and unhealthy eating habits.
Fact or Fiction
So is breakfast the most important meal of the day? While skipping breakfast might not be the worst habit you could develop, it’s obvious to see the multiple benefits of eating a healthy breakfast. That means we’re ready to call this one a fact, right?
Not so fast.
This only becomes fact if you follow the guidelines of a truly healthy breakfast.
A pan of greasy bacon, buttery hash browns, or syrup-covered pancakes is certainly not the best choice for most of us. Research tells us that a breakfast rich in protein, fiber, and healthy carbohydrates should be the focus for a healthy diet. Sticking to a healthy breakfast has been found to boost metabolism and keep it running more efficiently throughout the day.
So if you’re going to stand by this breakfast fact, make sure your breakfasts are healthy meals like scrambled eggs, oatmeal with nuts or fruit, yogurt, cottage cheese, or a balanced meal-replacement shake.
“Reprinted with the permission of USANA Health Sciences, Inc.,Salt Lake City, UT 84120 U.S.A.
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March 4, 2013
Better Living Through Science
It’s impossible to change the past. That’s a fairly widespread, well-known fact. But sometimes, it’s hard to imagine changing the future too. Unfortunately, that’s our brain tricking us into believing that our actions today are so minimal that they would never be able to change something as big and unknown as the days that have yet to come.
But the fact of the matter is simply this: what you do today does impact the future. And if you’re willing to take the necessary steps, you can change
and protect your life so you can continue to enjoy everything the world has to offer.
That leads us into today’s topic. We’re talking about prevention—more specifically, prevention of cardiovascular-related diseases. The cardiovascular system is the way in which our body transfers nutrients to and from all the cells in the body. It includes the heart, blood, and blood vessels. Considering that your heart never stops beating (hopefully) until the moment you die, it’s important to keep your heart and blood vessels healthy.
Take care of them today, and they’ll be working hard for you well into the future. And that’s something we can all agree is worth the extra effort.
“Reprinted with the permission of USANA Health Sciences, Inc.,
Salt Lake City, UT 84120 U.S.A.
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February 25, 2013
Fiber is Your Friend
Most of us know that fiber is associated with numerous health benefits, but certain research suggests how, over time, fiber can be used as a preventative measure for certain cardiovascular diseases.In an article published online at PLOSone.org, a group of researchers examined, among other things, the association between the intake of dietary fiber and the prevalence of ischemic cardiovascular disease (iCVD) in both men and women. Information was collected from thousands of participants in a wide range of ages, and scientists followed up with them after a mean of 13.5 years. Results of the study concluded that, “High fiber intakes were associated with lower incidence rates of iCVD in women and of ischemic stroke in men.”
February 18, 2013
Teflon® Cookware
At high temperatures Teflon® is known to release hazardous fumes into the air. According to the Environmental Working Group (EWG), Teflon® non-stick cookware at high temperatures can release toxic gases, carcinogens , and a chemical known to be lethal to humans. Dupont recommends that birds be removed from kitchens when using Teflon® coated cookware. There are several other natural coatings available including ceramic, plus the good old cast iron cookware. http://bit.ly/XDjQMT
If you microwave popcorn in in those prepackaged bags be sure to check if they are coated with nonstick chemicals. More information….
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February 11, 2013
Did You Know
Slicing produce
diagonally exposes more surface area and allows greater important minerals and antioxidants to be
lost thru oxidation and cooking.Boiling is
associated with the greatest nutrient loss in meats and vegetables, as much as
50 percent.Steaming appears to
be the best cooking option to prevent loss of vitamins and minerals. Microwaving food is also an ideal method of
cooking. Using less water and cooking time.
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February 4, 2013
Drinking Liquids at Meal Time
Drinking liquids at meal time dilutes the acid and enzymes in the stomach and reduces the digestive systems ability to extract nutrients from the food and is simply passed thru the intestines out the body. Drink liquids between meals if possible. This is especially important in children if they are allow to drink a lot of liquids there is less room for their meal.
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January 28, 2013
Glycemic Index and Glycemic Load
If you are interested in low glycemic eating the following are good websites to help determine which foods will best help you achieve your goal.
The glycemic index is a numeric system setup as a means of determining how quickly and how high a particular food causes the blood sugar to rise.
Glycemic Load indicates how much sugar is in a particular food.
Good websites:
http://www.mendosa.com/gilists.htm
http://www.glycemicindex.com
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January 21, 2013
What is Xylitol
Xylitol occurs naturally in many fruits and vegetables, and it is produced by the human body during normal metabolism. It has the same sweetness as sucrose but only 2/3 of the calories. It dissolves quickly, produces a cooling sensation in the mouth, and has no unpleasant aftertaste.
Xylitol is currently approved for use in foods, pharmaceuticals, and oral health products in more than 35 countries. It is used in foods like chewing gum, gum drops, and hard candy, as well as pharmaceuticals and oral health products like throat lozenges, cough syrups, children's chewable multivitamins, toothpastes, and mouthwashes. In the US, xylitol is approved as a direct food additive for use in foods for special dietary uses (e.g. diabetic candies).
In the body, xylitol is an intermediate formed during the formation of xylulose. Ingested xylitol is also converted to xylulose. Xylulose then enters the pentose-phosphate cycle of carbohydrate metabolism. This is a normal metabolic component of human energy production.
Benefits of Xylitol
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January 14, 2013
Vitamin Dependency
Can vitamin supplements cause dependency?
Will I go through withdrawals if I stop taking them?
Vitamins are molecular compounds necessary for normal health and growth in higher forms of animal life, including humans. Humans must obtain essential vitamins from food or from supplements because the human body cannot produce these compounds on its own. Lack of a particular vitamin in the diet may lead to a deficiency disease. (This is how vitamins were first discovered.)
Aside from the possibility of inadequate nutrient intake from the diet, no side-effects are associated with discontinuation of supplements.
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January 7, 2013
Does blood type affect my nutrition needs?
At present, no supportable scientific evidence indicates that a person's blood type in any way affects dietary and nutrient needs.
What is RDA?
Basically, the RDA is - by definition - the lowest level of nutrient intake necessary to prevent deficiencies. This is clearly important for helping individuals avoid acute deficiency diseases, but it fails to address the issue of optimal nutrition.
As more and more of the general population is able to meet minimal nutrient requirements, new questions arise. For example, are RDA levels of vitamins and minerals enough to help prevent other degenerative diseases? What about providing protection from oxidative damage? According to the Center for Disease Control much of the illness, disability, and death associated with chronic disease is avoidable through known prevention measures. Furthermore, recent studies examining the potential economic benefits of vitamin supplementation have concluded that substantial cost reductions can be associated with the use of a high quality vitamin supplements, based on principles of preventative nutrition.