365 Days of Wellness

Nike+ FuelBand: Futuristic Pedometer or Just Another Device to Make You Feel Lazy?

2012-02-07T12:55:00.000-08:00

The Nike FuelBand might just be the coolest new product in the realm of self monitoring and fitness tracking – but with a U.S. release date of February 22nd, any device flaws remain to be seen. I’m biased because my Fitbit (pedometer, calorie counter, and sleep tracker) took center stage this year. Personally, with a price tag of $149, I’m unlikely to make the switch to Nike’s product simply for a few cool perks, but for anyone interested in investing in a fitness device for the first time, the FuelBand looks like a good place to start.

The defining characteristic of the FuelBand (and perhaps the most polarizing) is the use of the Nike-specific metric. The band takes into account movement and oxygen consumption to calculate a fitness score, or “Nike Fuel Points”, for the user. Instead of a traditional pedometer that tracks step count, the FuelBand has a set daily goal of 750 points. Beyond FuelBand owners, this value is virtually meaningless. The FuelBand does offer step and calorie count, but one critic described these features as almost an “afterthought” – the real selling point after all is fuel.

There are several products currently on the market that track movement, steps, weight loss, etc. but the Nike FuelBand seems to do a good job capturing the most desirable characteristics and combining them into an unobtrusive, wearable device. Step count, calories, fuel, and a clock are all instantly viewable on the surface of the band and all data can be uploaded via bluetooth onto a computer, iphone, or other mobile device. The Nike Fuel app will be available the day of the FuelBand release.
In all - seems like a pretty cool product, but for $149 it’s costlier than your average pedometer. The slogan is motivational - "LIFE IS A SPORT. MAKE IT COUNT" - but for a non-athlete or regular office worker who squeezes in a 30-minute run on a good day, the Nike FuelBand probably won't get much of a workout.

I’m sticking with my Fitbit…for now!

Food Secrets of Skinny Women

2012-01-30T10:00:00.000-08:00

My healthy coworkers

Working at a wellness company doesn’t automatically mean my coworkers are thin, but by and large they are a healthy, motivated, and relatively slender bunch. We believe it’s important to practice what we preach, so a healthy diet and regular exercise are the norm. Although new fad diets continue to attract followers, the true secrets are here, in plain sight, and completely doable. Read on to learn about the healthy habits of the women at the WCS office - who have the bodies you want!

Eat. Yes, that’s right. The key to keeping your waistline in check is to eat food. Even the thinnest employees at WCS have healthy relationships with food. They eat a lot, but they eat well, which is key. No one here skips meals, fasts, or tries extreme dieting techniques (read: grapefruit diet). Meals are balanced but not skimpy.

Eat often. My tiniest coworker noshes constantly. She starts most days off with fibrous oatmeal loaded with nuts and fresh fruit, followed by a greek yogurt mid-morning, and whole wheat pita stuffed with hummus and veggies for lunch. Walking by her desk, I rarely see her without a carrot stick or bowl of unsalted nuts. She is constantly snacking, but it’s mindful, energy-efficient snacking and processed foods never seem to make an appearance.

Don’t overthink it. Are you hungry? Eat. If not, don’t. Sometimes we just need to listen to our bodies to see what’s going on. Office workers especially can fall into the habit of mindlessly munching in front of the computer (I’ve been there with a 3 pm chocolate pretzel addiction), but if you can occupy your mouth in other ways (chew gum, drink water, sip tea), you prevent pointless calorie consumption.

Moderation. No matter how good food looks, tell yourself, there will always be more. For the majority of us, food is plentiful and obesity rather than malnutrition is the nutritional distaster du jour. Always take home leftovers. Opt for small portions. Avoid the bread basket. Do whatever it takes to put down your fork before fullness sets in.

Avocados. Seriously. Since I started working at WCS I’ve never seen so many avocados in my life. Despite being high in fat, the thinnest WCS employees eat them on a daily basis. The fruit serves as a stand-alone snack, a condiment, a salad ingredient, and more!

Hydrate. We all drink buckets of water every day and everyone in the office has great skin, healthy hair, and a slim physique. This observation doesn’t mean drinking water makes you thin, but research shows that dehydration can sometimes be misinterpreted as hunger, whereas proper hydration can curb cravings and minimize overeating. Additionally, soda (both regular and diet) is understandably absent from our office. Water, green tea, and coffee are the only beverages these healthy folks consume regularly during the work day.

Driving To Work Is Bad For Your Health

2012-01-25T11:47:00.000-08:00

We know that sedentary lifestyles contribute greatly to our national obesity epidemic but daily commuters face some of the biggest health risks of all. Between stress, sleep deprivation, and road fatalities, long drives each morning are no picnic; But tack on that extra hour of sitting while driving to and from the office and it amounts to approximately ten sedentary hours every day!

In this same vein, the act of driving to work (and nine out of ten commuters do) contributes to urban congestion, air pollution, and, studies suggest, global warming. The amount of physical space required for people to drive to work is more than ten times the space needed for a more compact bus or train. Research shows that employees who take public transportation to work weigh less than their driving counterparts. Several minutes of walking to the bus stop or down into the subway translate to that much less sitting and that much more moving for an individual. Americans should be motivated to take public transportation not only for environmental reasons, but to protect their waistlines as well.

But, we can take this one step further and look at the amount of street space bikes take up in comparison to vehicles. A biking (or walking!) commute is not only the most eco-friendly method of transportation but the undeniable winner when it comes to individual health and well-being.

Biking to work isn’t an option for everyone, but a trip by public transit holds a clear second place.

Georgia's Stop Childhood Obesity Ad Campaign

2012-01-18T08:11:00.000-08:00

If you haven’t yet seen a clip from Georgia’s haunting childhood obesity ad campaign, check it out here.

In perhaps the most persuasive call to action to address childhood obesity in recent years, the state of Georgia unveiled a series of stark public service announcements meant to raise awareness and highlight the negative consequences of excess pounds for children. Every time I watch this one, my heart breaks for the little boy.The individual advertisements vary in their storylines but each one concludes with the harsh one-liner: STOP SUGARCOATING IT, GEORGIA.

Children in Georgia suffer from obesity at disproportionately high rates (40% of kids in the state qualify as overweight or obese versus the national average of 17%). But whose fault is it really? Food deserts, a global recession, and hearty southern cooking contribute to a diet of convenient food and a serious lack of nutritious vegetables and whole grains. Combine these eating habits with overweight parents who lead by example, and it’s no wonder childhood obesity has escalated into an epidemic.

But, are these ads effective marketing tools? Do they raise awareness about childhood obesity or merely overstate a known issue?

Lastly, do the ads demonize Georgians by suggesting that parents of obese kids are “bad” parents?

Click here to learn more about childhood obesity. Education is the first step towards prevention.

An Unorthodox Theory for Weight Gain

2012-01-09T08:32:00.000-08:00

We can’t deny the increased prevalence of obesity the world over, but experts continue to debate the leading factors behind this epidemic. Most everyone agrees that when “calories in” exceed “calories out”, an individual will gain weight, however, the biological underpinnings of overeating and food cravings are worthy of examination.

Melinda Sothern, a fitness and nutrition expert at LSU believes that the American obesity surge that began in the 80’s could link back to a trifecta of pregnancy-related factors in the 1950’s and 60’s. At this time in American history, pregnant women were instructed by their physicians to restrict weight gain (to about 10 lbs) and advised to smoke or diet to stay within this limit over the course of their pregnancy.

At the same time, breast feeding became increasingly unpopular so many bottle fed babies missed out on valuable nutrients from their mother’s breast milk. Studies show that children who are fed formula have a greater risk of obesity in adulthood when compared with breast fed infants.

Finally, the lack of breast feeding led to babies being born closer together, which meant each fetus had access to fewer nutrients in the womb and was subsequently at risk for low birth weight.

This bundle of factors primed individuals for nutrient cravings in infancy and beyond.

Sothern notes that these “nutrient-craving” babies grew up into “nutrient-craving” adults who then passed genes along to the next generation. It should come as no surprise that food cravings coupled with ubiquitous fatty/salty/sugary fare, plus increasingly sedentary lifestyles, would lead to the obesity epidemic we are dealing with today.

Is this plausible? Can eating habits and behaviors from expectant mothers in the 1950’s have such a profound effect on future generations? And if so, how do we proceed in our national fight against obesity?

Nix the New Year's Resolution! Opt for New Year's Goals to See Success

2012-01-03T08:34:00.000-08:00

As we kick off another year, most of us have finalized our New Year’s Resolutions. The first couple weeks tend to start off with high hopes and intense dedication, but by the time spring rolls around, odds are we will have long abandoned those newfound behaviors and slipped back into old routines.

Maybe it's time to approach things differently! Instead of resolving to make rigid changes or focusing on vague aspirations, set goals that you can quantify, make progress towards, and achieve.

Resolution: A firm decision to do or not do something.
Goal: The result or achievement toward which effort is directed.

Not sure if you’ve made a resolution or set a goal? Ask yourself these 4 questions to find out!

1. Are you focused on something specific? While resolutions are often vague and undefined, goals should be clearly measurable. A resolution is usually something like "Lose weight" or "Save more money". A goal should be specific, such as, "Get at least 30 minutes of physical activity, four days per week" or "Put $100 per month in a savings account".

2. Do you have a plan for progress? Goals are something we work to achieve and typically involve creating a plan for progress. For example, a training schedule for an endurance event, or a weekly meal plan when shopping for groceries. The plan offers steps to follow and allows habits to develop to keep you on track.

3. Will you feel a sense of accomplishment? Resolutions tend to be very firm, set-in-stone behaviors - "Go to bed by 11 pm every night", "Stop eating junk food", "Exercise more during the week" - whereas goals allow for baby steps and small successes along the way. Once you begin recognizing these accomplishments, feel proud of them! Let that excitement fuel the growth toward continued success.

4. Do you want to do this? Generally, when goals are set, we take something from our "bucket list"' and are finally prepared to work for it. On the other hand, resolutions are usually behaviors we think we should adopt, but may not necessarily be ready to commit to.

So take 5 minutes (or 10 or 20) and revamp your resolutions into goals. Once you do this, you'll find yourself on a much better path for success in 2012!

What's on your list of New Year's Goals?
What tips would you suggest for staying motivated to achieve these goals?

Unified School District's Students Unimpressed with Healthy Lunch

2011-12-27T06:29:00.000-08:00

Well this is disappointing. In an effort to revamp the outdated school lunch program in LA’s Unified School District, school officials launched a massive overhaul to the current system. Corn dogs and chocolate milk were ditched in favor of quinoa and Caribbean meatballs.

Despite an updated menu that sounded both varied and exotic, students were less than enthused. Principals reported massive waste, hungry students, and a thriving “underground food market” offering chips, candy, and burgers to anyone willing to pay. Thousands unenrolled from the lunch program and opted to bring in their own fare instead.

Why was the healthy lunch program such a bust? Teenagers are a rebellious bunch by nature. They don’t like being told what to do or how to act and they like things that taste good, feel good, look good. So, it seems only natural that a district-wide school lunch switch-up would create at least some push back by the students.

How could this have been a more effective campaign? Studies show that even adults resist dietary tweaks such as reduced sodium when the change is abrupt. The most effective way to alter an individual’s palate in favor of healthy foods is to slowly introduce new flavors into the diet so nothing taste bland or unsatisfying at the start. Change is hard, so it’s important to move slowly and subtly.

Hopefully, the LA school district will re-evaluate the healthy lunch campaign and create a menu with some balance.

Everyone can take this advice to heart! If you’re looking to revamp your own life as we approach the New Year, remember – don’t try to change everything at once. Results will be longer lasting and far more likely to stick if changes are instituted bit by bit.

Can Coffee Decrease Risk of Cancer?

2011-11-30T07:43:00.000-08:00

Need another reason to down that Cup o’ Joe?

Despite conflicting research over the past few years, a large study conducted by the Harvard School of Public Health found that drinking coffee could reduce a woman’s chance of developing certain types of cancer later in life.

Researchers looked at 67,000 women between the ages of 34 and 59 and noted their coffee habits and occurrence of cancer. Women who drank 4+ cups of coffee a day had a 25% lower risk of developing endometrial cancer than women who had 2-3 cups per day. (Those who drank 2-3 cups per day still had a 7% decreased risk of cancer as compared to non-coffee drinkers)

Coffee (both caffeinated and decaf) has known beneficial compounds that have been shown to reduce estrogen and insulin levels. But, perhaps inevitably, the study illustrates that coffee cannot overpower health issues, such as obesity or tobacco dependence, that increase the risk of cancer.

I remain skeptical about the Harvard study because it seems particularly difficult to keep all factors identical when comparing coffee drinkers with non-coffee drinkers. It seems unlikely that this was a truly controlled study. Most likely, java junkies tended to drink fewer unhealthy, sugary soft drinks and therefore reduced their risk of cancer by replacing a comparatively poorer health choice with coffee .

Coffee beans are a valuable source of antioxidants and have numerous benefits (cognitive performance, analgesic enhancement, etc) however, it is important to remember that the effect of coffee is simply correlated with decreased cancer risk and, for the time being, is not a direct causation.

Pizza as a Vegetable? Not Exactly...

2011-11-22T11:24:00.000-08:00

Would you call pizza a vegetable?

Under the current school lunch regulations, a slice of cheese pizza smeared with ¼ cup of tomato sauce qualifies as a serving of vegetables within the lunch program. How can this be? Congress recently overturned a proposal for updated guidelines that would encourage healthy eating and promote well-balanced meals in schools.

Although concerned legislators have fought for some time to refresh these guidelines to reflect healthier standards, big industry has fought hard against instituting the proposed changes. Companies like ConAgra and DelMonte Foods currently provide the majority of food for the school lunch program and don’t want to risk an upset of the status quo. In order to protect their assets, spokespeople for these ubiquitous companies convinced key decision makers that revised guidelines (ie healthier lunches), would lead to more expensive meals that many students would not be able to afford. Additionally, some claim that healthier fare would prove unpopular with many students and create excess waste from thrown-out vegetables and other nutritious options.

This effort was meant to help reduce childhood obesity and minimize subsequent health problems associated with unhealthy meals. Although the updated guidelines would have required a $6 billion dollar budgetary increase, the savings down the line could have been extensive. Healthier children become healthier adults. Obese Americans represent a significant strain on our health care system so if healthy school lunches prevented or delayed obesity, health care costs could drop substantially down the line. This is a big picture issue that needs to be pursued further.

Healthy lunches should be a no-brainer.

Women’s Health: The Risk of Supplements

2011-11-14T09:54:00.001-08:00

Who knew vitamins could be so scary?

For many Americans, popping a daily multivitamin feels as natural as tooth brushing or hand washing. Despite a lack of support by the FDA, we seem to view supplements as an easy way to fit in nutrients that we might not get through diet alone. Unfortunately, there is a darker side to this way of thinking.

According to a recent study conducted by nutritional epidemiologists at the University of Minnesota, a woman’s risk of death increases relative to her vitamin intake despite marketing claims to the contrary. This research suggests supplements work against their designated purpose and, in fact, do more harm than good.

The study, which took place over two decades, broke down the varying risks associated with different supplemental vitamins while adjusting for other lifestyle factors such as weight, smoking, blood pressure, diet, and exercise. The odds of death (in older women especially) increased regardless of these factors, which adds support for the researchers’ findings.

Copper, for example, was associated with a 45% increased risk of death while zinc only increased the risk by 8%. Iron was associated with a 10% greater risk and folic acid 15%. Perhaps it comes as a surprise then that calcium was the one supplement shown to have a positive effect on a woman’s lifespan.

This research suggests that otherwise healthy women would be wise to ditch the supplements and strive to eat a balanced diet that incorporates all the vitamins their bodies need, naturally.

"Skinny Genes"

2011-10-11T14:11:00.000-07:00

After analyzing the DNA of 95,000 individuals, geneticists in London and Switzerland identified a genetic mutation that leads to "extreme skinniness". Over the last few years, there have been several discoveries of a predispostion to obesity caused by genetic mutations, but this is the first time they found a discernible link between "skinny genes" and an underweight frame.

The research suggests that there are 28 genes in chromosome 13 that help determine the mutation. If someone is missing these genes they tend to be overweight. However, if they have duplicates of these genes, they are genetically coded to becoming very thin adults. A healthy BMI is known to be between 18.5 and 25, but individuals with this “skinny gene” typically have a BMI less than 18.5.

Although this might sound like a dream come true to the millions of adults who suffer from above-average body fat levels, the data suggest that the duplication mutation is associated with several unpleasant and serious medical conditions. These include microephaly and “failure to thrive” - in which children are expected to live significantly shorter lives.

Hopefully this research continues so we can gain better insight into the genetic foundations of obesity and its counterpart.

Updated FDA Cigarette Warning Labels Meant to Shock

2011-06-23T11:56:00.000-07:00

If reports of far-off diseases, bad breath, and hormonal imbalances don’t deter smokers from their addictive daily habit, perhaps the recently released warning labels will paint a more persuasive picture. The nine images ranging from an infected mouth-sore to a blue-tinted corpse with autopsy scars lining the chest are meant to prevent potential smokers from lighting up and to scare current puffers into quitting.

These re-vamped labels feature graphic images in place of the simple stern warning we have become accustomed to seeing. The updated warnings will be required on all cartons sold in the US by 2012. Although “Big Tobacco” is aggressively defending its product, health officials are praising the dynamic, new approach.

Within the next few months, all cigarette packaging will feature one of the nine explicit pictures and the surgeon general’s warning alongside a phone number for a smoking cessation program. Additionally, all glamorized, pro-smoking marketing must display a juxtaposed image from the FDA on the upper 20% of the advertisement. Talk about conflicting messages!

But is this enough? Most smokers are aware of the dangers involved in their habit and, for the most part, choose to ignore the risks.

These updated, graphic images rely on their shock-value to highlight the dangers of lighting up and yet, in the age of social media, there is very little that shocks the American public anymore. Although an initial fascination might surround the images, those who are truly entrenched in the habit will most likely look the other way when shelling out money for a pack. Hopefully, the images will have the greatest effect on young people facing peer pressure to smoke and prevent them from getting hooked.

Is this an effective anti-smoking campaign, or will it fall on deaf ears?

MyPlate: New Food Icon Revealed

2011-06-02T08:41:00.000-07:00

At 10:45 this morning, the First Lady, along with Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin, revealed the new food icon after months of planning. MyPlate – based off of the previous MyPyramid concept – is a fun, simple, uncomplicated image that represents a big step in the right direction for the future health of the nation.

At the unveiling, Michelle Obama remarked, “when it comes to understanding food, what’s more useful than a plate? What’s more simple than a plate?” And she makes a good point. For years, we relied on the ubiquitous MyPyramid symbol to educate children and families about proper nutrition. But this image was too complex to serve as a quick and easy guide for busy Americans. We needed something powerful, simple, understandable – something that depicted what foods we needed to eat and in what amount. MyPlate does just that.

The updated logo is an improvement on the former in many ways. For one, it is useful right away. There is no analysis required to understand the message. It is bright and catchy and will surely attract the attention of youngsters accustomed to seeing the cluttered pyramid on their cafeteria milk cartons. MyPlate also more closely aligns itself with the recently released 2010 Nutritional Guidelines for Americans. The plate image serves not only as a detailed icon, but as a tool that can reinforce healthy habits at breakfast, lunch, and dinner.

Today’s unveiling is a continuation of the massive efforts to combat the obesity epidemic and help Americans make informed choices. MyPlate represents an important step in the right direction.

Goodbye Food Pyramid, Hello Food... Plate?

2011-06-01T10:01:00.000-07:00

A recent reworking of nutritional guidelines by the FDA has left the USDA’s iconic food pyramid looking hopelessly outdated. Even before the new food rules were announced this January, many found the pyramid confusing and inadequate. But, it has been announced that tomorrow the USDA is officially releasing an updated image for nutritional guidelines that is meant to more clearly lay out what we should be eating along with proper portion control.

It seems the pyramid is being replaced by a simple plate image. Historically, this logo was meant to represent healthy eating, so it makes sense that food will finally be framed within a relevant context. Although some might argue that the plate is almost too literal (leaving little room for interpretation or variation in diet), Americans clearly need to be hit over the head with nutritional advice. Obesity levels have continued to increase across the nation and children are heavier than ever. If it takes an overly obvious food plate to teach kids about appropriate food intake, then so be it.

Stay tuned for more information regarding the updated USDA food logo when it is officially released tomorrow, Thursday, June 2nd.

The Power Balance Bracelet: Performance Enhancer or Fashion Accessory?

2011-05-27T09:03:00.000-07:00

Despite a slew of studies refuting claims that the Power Balance bracelet enhances athletic performance, celebrities continue to endorse the sports inspired jewelry and consumers continue to buy them. When it was first released, Power Balance claimed that the hologram stickers located on the bracelet optimized the wearer’s frequencies and led to improved strength, balance, and flexibility. Sports greats like Shaquille O’Neal and Drew Brees signed lucrative endorsement deals to promote the product propelling the bracelets to cult status among young athletes nationwide.

Recently, Power Balance admitted to the falsities behind the claims. The company accepted full responsibility for fraudulent advertising and carefully re-worded the marketing related to the bracelet’s capabilities. Interestingly, the wrist accessory continues to sell (and sell well!) in sporting goods stores throughout the country. This might seem contradictory, but just like a rabbit’s foot or lucky socks can improve an athlete’s performance due to the placebo effect, Power Balance bracelets could potentially work in much the same way. Manufacturers state that the effects of the bracelet are not felt by everyone and even offer a money-back guarantee if the wearer is unsatisfied with the results. It seems however, that if someone believes in the power behind the Power Balance bracelet, their athletic performance might truly improve. This improvement could then be attributed to the product regardless of any proven effectiveness (or lack thereof) as a sports aid.

Regardless of whether the Power Balance bracelet offers a real and measurable effect on the wearer, many athletes will continue to sport the bracelet for purely aesthetic reasons, which, in our consumer-driven culture, is more valuable than the validity of its scientific background.

Physically Fit? Your Heart Will Thank You

2011-05-24T12:18:00.000-07:00

Can fitness at 40 predict heart health at 80? It seems to.

Researchers at The University of Texas Southwestern Medical School and the Cooper Institute in Dallas found that middle age adults who exhibited high or moderate levels of fitness were significantly less likely to suffer from heart-related problems later in life. Fitness was measured in the studies using carefully monitored treadmill testing to gauge cardiovascular endurance and muscle fatigue. Subsequently, fitness could be translated to specific “mile-times” or, how quickly an individual could complete one mile. Although the researchers acknowledge that the definition of fitness varies depending on gender and age (among other factors), it boiled down to this.

High level of fitness: Male in his 50’s who can run a mile in 8 minutes or less
Female in her 50’s who can run a mile in 9 minutes or less

Moderate level of fitness: Male in his 50’s who can run a mile in 9 minutes
Female in her 50’s who can run a mile in 10:30 minutes

Low level of fitness: Male in his 50’s who runs a mile slower than 10 minutes
Female in her 50’s who runs a mile slower than 12 minutes

Although the categories might seem crudely delineated, in fact, researchers found a considerable difference in risk of heart problems down the line. The timed-mile data was as accurate at predicting long-term heart health as cholesterol measurements and blood pressure. The study illustrated that subjects in the high-fitness group had a 10% lifetime risk of cardiac issues, compared with 30% for those in the low-fitness group.

With the normalization of obesity on the rise, this study is especially pertinent. As Americans, we have become so accustomed to seeing overweight people around us, we fail to notice what truly qualifies as overweight. Most people don’t have a clear sense of where they fall on the fitness spectrum, tending to overestimate how fit they are rather than acknowledge the risks associated with low fitness on overall health. This study highlights the fact that individuals can be active and might meet the basic guidelines for physical activity, but in many cases they are unable to engage in vigorous exercise.

Moderate exercise is always better than none at all, and movement in general wards off a host of chronic diseases, but a high level of fitness is directly related to reduced heart risks. All the more reason to get off the couch and go for a run!

ZZzzz: Sleep Early to Prevent Weight Gain

2011-05-10T13:44:00.000-07:00

Need another reason to get some shut eye? A recent article in the journal Obesity shed light on some of the perils of staying up too late – and the verdict is in: The boogeyman isn’t nearly as scary as late night eating habits!

A series of studies at Northwestern University found that individuals who stayed up into the wee hours of the morning consumed almost 250 more calories per day than their early-to-bed-peers. Researchers divided individuals into groups labeled “normal sleepers” and “late sleepers". Late sleepers were defined as those whose midpoint of sleep occurred after 5:30 am. Compared with “normal sleepers”, those who hit the hay well after midnight consumed more calories at dinner, ate more after 8 pm, and had greater fast food and soda consumption. Additionally, “late sleepers” ate fewer fruits and vegetables overall. Higher BMI (body mass index) was associated with all these poor habits although this study did not demonstrate specific causation by any one of the factors individually.

It is unclear whether this substantial caloric intake is due to ingrained eating habits or availability of junk food during late-night hours, but regardless, hitting the sack earlier could help stave off significant weight gain over the years. It might seem difficult to train your body to fall asleep on the early side if you are typically a night owl, but stick with a routine and aim for 7-9 hours per night for optimal health.

FDA Cracking Down on Artificial Food Dyes?

2011-03-30T07:11:00.000-07:00

It’s time to tone down the neon!

In the face of emerging evidence that artificial food dyes may contribute to hyperactivity among children, the FDA is reviewing documentation to decide whether or not to ban certain added colors from processed foods nationwide. Although fluorescent foods are still ubiquitous (picture the cereal aisle at your local grocery store) many Americans are beginning to approach processed foods with increasing wariness in the wake of Michelle Obama’s anti-obesity campaign.

Europe has long-standing bans against many of the dyes we ingest on a daily basis. Even those foods we deem “healthy” such as low fat yogurt and granola bars often rely on artificial coloring to increase their aesthetic appeal. Quaker Oatmeal Squares cereal – a seemingly innocuous breakfast choice – lists whole oat flour and whole wheat flour as the first and second ingredients. Despite this healthy start, both yellow 5 and yellow 6 make an appearance further down the list. Additionally, kid-centric yogurts in enticing flavors like Strawberry Explosion and Triple Berry Blast often contain red-40, an artificial coloring agent with links to behavioral problems in subsets of children.

Although the jury is still out as to whether or not these dyes are adversely affecting children’s behavior, the backlash against artificial coloring has spurred numerous manufacturers to add neutral versions of popular items (for example, “kool aid invisible” and "white cheddar mac and cheese"). Regardless of the FDA’s conclusion, increased awareness of this issue is a good stepping stone to help provide children nationwide with healthier, more transparent options.

Mothers In Denial Promote Childhood Obesity Epidemic

2011-03-24T12:58:00.000-07:00

Childhood obesity has been a hot topic in the news lately - and for good reason. This is a critical issue that homes in on the potential health care catastrophe of the future. Although about 60% of adult Americans are overweight or obese today, many of these plus-sized grown-ups didn’t start off that way. Unfortunately, a culture of processed foods, super-sized portions, and a blatant disregard for physical activity has led to a generation of heavy individuals. Obesity is at the root of numerous diseases such as diabetes and hypertension and puts enormous strain on the national budget.

And we haven’t seen the worst of it. As chubby children grow up and get chubbier, weight-related health issues will begin earlier and earlier. Instead of starting a cholesterol-lowering drug regimen at middle-age and continuing for 20 years or so, an obese child might start on a statin as early as 12 and depend on that medication to manage his condition for the rest of his life. As expensive as it is to medicate obese or hypertensive adults, drug costs associated with heavy children place a burden on the US economy both in the present and for decades to come.

Prevention is key. If we can educate children and their caregivers about proper diet and exercise, odds are, some healthier choices will be made. From both a health and financial standpoint, we clearly need to slim down - unfortunately, it’s not so easy. A recent study showed that 47.5% of heavy mothers didn’t recognize the fact that their child was overweight. If caregivers are unaware that there is even a problem, then no action will be taken to improve the situation. Additionally, physicians are reporting increased office visits from mothers with normal weight children who are worried that their child is underweight and not meeting physical developmental milestones. This is alarming because it highlights the sad fact that “fat” is the new normal.

If overweight truly becomes the norm, we will face a host of problems down the road.

Spring Into A New Routine!

2011-03-22T13:32:00.001-07:00

It’s easy to fall into an exercise rut when you spend the frosty months of winter tucked away from the cold inside a sticky, sweaty gym, but as the weather turns warmer and daylight savings goes into effect, there are more opportunities for exercise both inside and out. Spring lets us diverge from our stale indoor routines and try new forms of exercise – which can offer benefits for both the mind and body. You might have heard that people reach a "plateau" in their weight loss or their training goals, and this is usually the result of not challenging the body in new and meaningful ways. Some tips for getting fit this season:

1. Try something new. The best way to overcome exercise boredom is to branch out and try something completely different. Stepping out of the "comfort zone" is often the best way to acknowledge the positive benefits of any exercise regimen. Take advantage of different options available based on weather. If you live near a ski area, try hiking up the mountain instead of skiing down it. Haven't picked up a tennis racket since summer camp? Try a clinic at the local Y or find a friend and head to some local courts. Even bending down to pick up the ball can be a good lower body workout!

2. Hit the pavement. If you’ve been logging miles on the treadmill, now is the time to take that workout outside. Studies show that people who walk outside rather than on a treadmill move faster but report an easier workout overall.

3. Ditch your wheels. Take advantage of the warmer weather and abstain from driving for a weekend. Walk, bike, or take public transportation to get from place to place. Even if you need to hop on a bus or train, the walk to and from the stop brings you closer to your daily recommended step count.

Exercise should be something that you do for enjoyment and because you feel how it benefits your life. You should have more energy, strength, an increased libido, and resist illness more effectively. Sounds like a great start to spring!

Let's Put An End To Childhood Obesity: Let's Get Parents On Board

2011-03-21T13:44:00.000-07:00

Typically, preschoolers and adults have little in common, but when it comes to obesity and weight-related illnesses, the overlap is rapidly growing. Serious health issues like type 2 diabetes, hypertension, and high-cholesterol are no longer adult-only diseases, and children as young as three are suffering as a result of these weight-related conditions. According to a recent publication by the Centers for Disease Control and Prevention, nearly 1 in 3 children are overweight or obese by their fifth birthday. And while Americans across the country will have to deal with the consequences of the ever-growing numbers of obese children, minorities and low income communities suffer the brunt of it.

More often than not, low-income families shop for groceries at local stores that offer a pitiful variety of fresh fruits and vegetables. Fresh foods are placed on the backburner in favor of cheap, energy-dense options and sugar sweetened beverages like sports drinks and sodas. Parents and caregivers need to pay close attention to children’s diet and exercise. For families lacking the means to afford healthy food, there are organizations like WIC that help make healthy food a more realistic option. In order to combat childhood obesity, adults need to encourage healthier food habits in youngsters and teach by example. Here’s the catch: children who grow up eating unhealthily often become obese adults. As heavy adults, they continue to eat a poor diet and then pass those bad habits along to their kids. The cycle repeats. To put a stop to this, or at least attempt to fight the childhood obesity epidemic, parents need to recognize the importance of healthy diet and exercise so they can pass that knowledge along to their children.

First Lady Michelle Obama’s “Let’s Move!” campaign is a wonderful resource for taking steps towards ending childhood obesity. Children don’t choose what they eat and can’t choose where they live. Therefore, it is truly our responsibility to put them on a path to a healthy future.

Quote of the Week

2011-03-15T09:55:00.000-07:00

In response to the news that next week the Food and Drug Administration will propose rules requiring chain restaurants nationwide to post calorie counts for the food they sell, Slate contributor Nicholas Bagley writes:

Posting calorie counts won't push people out of chain restaurants and into their kitchens. It won't eliminate the food deserts that make it hard for people to buy healthy food. It won't stop people from guzzling soda packed with high-fructose corn syrup. It won't encourage exercise or reshape neighborhoods to make them more conducive to play. And it certainly won't end the farm subsidies that make it cheaper to buy junk food than real food. Combating obesity requires a mammoth social commitment, the success of which will depend (among other things) on reversing decades-long trends away from home cooking and toward processed foods and restaurant meals. Posting calorie counts just doesn't cut it.

Click here for the full article.

The Apple/Pear Debate is Reignited!

2011-03-11T09:19:00.000-08:00

If you’ve been told for years that your pudgy mid-section is putting your heart at risk, you may want to hear the findings of a new study by UK researchers from the Emerging Risk Factors Collaboration. Although the “pear shape” (which refers to fat distribution predominantly around the hip and thigh area) has long been touted as the healthier form, that is no longer the general consensus.

Prior beliefs seemed to rest on the idea that visceral fat surrounding the organs was more likely to have detrimental effects on the body’s systems as a whole when compared to fat located around the hips and rear. One attention-getting survey claimed that those with high levels of abdominal fat (sporting the “beer-belly” look) were three times more likely to suffer from heart disease than those with an identical amount of fat located below the waist. The emerging evidence however, suggests that apple-figures do not suffer from this significantly increased risk, as previously thought.

Interestingly enough, this data comes on the heels of a study suggesting a new definition of “normal” blood pressure. Like the apple shape, blood pressure readings greater than 120/80 mm/Hg are no longer being condemned as unhealthy or necessarily at-risk. A study published by The Journal of General Internal Medicine found that people who fell into the “pre-hypertension category” were not any more likely to die prematurely than those with lower blood pressures.

Clearly there are conflicting ideas at play, both in terms of blood pressure standards and body composition factors. In the end, it is important to look at these individual measurements within the grand scheme of overall biometrics to get the full picture of an individual’s health.

Launching Lyfe: A Healthy Fast Food Venture

2011-03-01T09:32:00.000-08:00

It’s hard to believe that someone intimately connected with the world’s leading fast food chain would pioneer a healthy fast food initiative, but Mike Roberts is proving the incredulous wrong. A former president and COO of McDonalds, Roberts has teamed up with a slew of celebrity chefs, vegan experts, and eco-conscious investors to bring Lyfe Kitchen to fruition.

Lyfe (which stands for Love Your Food Everyday) technically falls into the “fast casual” niche alongside popular chains like Chipotle, Panera, and Cosi. Unlike these restaurants however, Lyfe Kitchen is a no-butter, no-high-fructose-corn-syrup, and fried-food-free institution aiming to make healthy food an accessible option for fast foodies.

But “health food” is a tough sell across most of the United States. Despite soaring obesity rates and the nationwide health care crisis, most Americans prefer burgers to salads and consistently choose fat, sodium, and sugar-rich meals over leafy greens and whole grains. To encourage healthier eating, all of Lyfe's menu items contain less than 600 calories. Dishes range from the Niman ranch beef burger with agave ketchup and pickles, to non-dairy, vegan, desserts. The target demographic for the new chain is women aged 18-49 whom executives hope will increase exposure to the brand by introducing husbands, boyfriends, and children to the chain.

Although Lyfe Kitchen could represent a step in the right direction, several critics have voiced their distaste for Robert’s approach. One verbal opponent called the all-out ban on butter, high fructose corn syrup, and fried foods, “the sort of ham-fisted approach to health food that makes the dining public think anyone who wants to eat well is a militant hippie vegan”. The chain has yet to open, so it remains to be seen if Americans will embrace this fast casual healthy dining establishment, or turn up their noses in favor of greasier fare.

Chubby Cat, Chubby Cat - What Are They Feeding You?

2011-02-23T10:23:00.000-08:00

It’s not just people anymore. Our unhealthy habits have brought our beloved pets down to our slothful level. According to The Association for Pet Obesity Prevention, an estimated 51.5% of dogs and cats in the United States are currently overweight or obese. Clearly, our outlook on nutrition and physical activity is impacting more than just our bodies – it’s impacting the lives of our furry friends as well!

Like with humans, there are numerous risks associated with excess weight for pets. These risks include osteoporosis, high blood pressure, type 2 diabetes, arthritis, and cancer – just to name a few. It is interesting to see how closely these risks mirror the effects of obesity among humans. Indulging canine friends with treats or table scraps might seem like a demonstration of love, but in the end, it's only hurting the animal.

A study by Pfizer showed that 47% of veterinarians felt their canine patients were obese, while only 17% of dog owners agreed. This suggests many pet owners are turning a blind eye to their pet’s needs – allowing for extra caloric intake and decreased physical activity rather than institute a disciplined nutrition/exercise routine. Many pet food manufacturers are cashing in on the “fat pet” phenomenon. Last fall, Nestle Purina launched "Project: Pet Slim Down"– an online tool designed to help pets achieve 1% to 2% weekly weight loss through regular exercise, stricter diet, and progress reports.

Exercise, for both pets and their owners, is often the most difficult healthy habit to maintain. Large dogs, for example, need to be walked about 2-3 miles each day to stay fit, yet most humans fail to get in more than a mile or two themselves throughout the course of the day. Regular dog-walking can be a great way to keep both your waistline and your pet’s in check.

Ultimately, for pets and owners alike, the only way to lose weight is to burn more calories than you take in.