Wednesday, February 27, 2013
Tuesday, February 5, 2013
The Sweet Lowdown: Exposing the Unhealthy Truth About Sugar
By Stephanie Schomer
Oprah.com | From the January 2013 issue of O, The Oprah Magazine
Oprah.com | From the January 2013 issue of O, The Oprah Magazine
When you hear about a viral video on YouTube, you hardly expect it to feature a pediatric endocrinologist giving a biology lesson on high-sugar diets. But in the three years since the lecture "Sugar: The Bitter Truth," by Robert Lustig, MD, was uploaded to the site, it's had more than 2.9 million views and made Lustig, director of the University of California, San Francisco's Weight Assessment for Teen and Child Health Program, the pied piper of healthy eating. Now, in his new book, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, he explains why he believes the massive amounts of sugar and processed food we consume each day are making us not only fatter but sicker, too. Today's generation of American children may end up being the first with a shorter life expectancy than their parents, but the problem isn't confined to the young: Obesity-related conditions like type 2 diabetes and heart disease are now among the leading causes of preventable death in adults. We talked with the doctor about how our diet is harming us—and how we can take back our lives.
Q: Was there something particular that inspired you to spread the word about the dangers of sugar and processed food?
A: In 2003 a 6-year-old named Juan came into my clinic in California. He weighed 100 pounds—he was wider than he was tall. I asked his mother what he was eating and drinking, and among other things she said he consumed many glasses of orange juice every day—which she thought was healthy. But when you're drinking glass after glass of orange juice, you're getting a lot of sugar with no fiber to help limit its absorption. Having to explain to Juan's mom that eating fruit like oranges is good but drinking sugary juices in large quantities is bad made me realize that someone needed to dispel our food myths in a way people will understand.
Q: Roughly 80 percent of all packaged foods in the United States contain added sweeteners. Sugar is everywhere—is it all that bad?
A: The problem is "refined sugar"—that is, the stuff like high-fructose corn syrup and regular table sugar, made up of glucose and fructose—which has been stripped of any nutritional value. Processed food is full of refined sugar, and it has detrimental effects: The fructose in it gets turned into liver fat, which can prevent the liver from processing insulin properly. This may lead to insulin resistance and metabolic syndrome, which puts you at greater risk for type 2 diabetes, cardiovascular disease, and stroke.
Next: The root of our sugar problem
A: We're biologically programmed to like sweets—our tongues and brains know that no food on the planet is both sweet and poisonous. It was a test for our hunting-and-gathering ancestors: If a food is sweet, it won't kill you. It's ironic because that's exactly what sugar is doing to us now.
Q: In your book, you say the widespread belief that "a calorie is a calorie" is one of the driving factors behind the obesity crisis. Why?
A: A calorie burned is a calorie burned, but the calories you eat don't all have the same impact on your body. Different foods can be either helpful or harmful depending on what they're made of and how much fiber they contain. Consider fats, for example. All fats release nine calories of energy per gram when burned, but omega-3 fatty acids can help lower your risk of heart disease, while trans fats may lead to heart disease and fatty liver disease. So one calorie of omega-3 is not equal to one calorie of trans fat. The same goes for proteins and carbs. It all depends on whether you're eating healthy or unhealthy forms of them.
Q: But isn't the bigger problem that we're simply eating more total calories than we were 30 years ago?
A: Not exactly. If you look at our fat intake as a percentage of total calories, it's actually decreased as the obesity pandemic has grown, largely because so much of our food these days is "low fat." Our protein consumption has stayed pretty level over time. But our fructose consumption has risen because of all the processed food we consume. When we eat a lot of sugar, liver fat accumulates and our body releases insulin to compensate. Higher insulin levels promote fat storage, which can lead to obesity and a host of other, potentially lethal, diseases.
Q: Why aren't our bodies better at regulating appetite?
A: Studies indicate that when we produce excess insulin as a result of our high-sugar diets, the insulin prevents leptin, a hormone that helps control appetite, from telling our brain that we've taken in enough energy. So in our head, we think we're hungry long after we're actually full. And we don't crave just any food—we go for the tasty stuff that's high in fat and sugar. It's a vicious cycle. Leptin resistance is what keeps people obese. Research suggests that this isn't about a leptin deficiency, because blood samples reveal that most obese people have plenty of it. The issue is that their leptin isn't working properly—if it were, they wouldn't be obese.
Q: Does stress eating play a part?
A: Yes. God knows I'm a stress eater! Researchers aren't sure excactly why the brain goes nuts for high-energy, dense food when we're stressed, but it does. So the more stressed out you are, the hungrier you get, and the more carb-heavy foods you eat—which in turn causes your insulin levels to rise even more. At the same time, the hormones released in response to stress direct your body to build up visceral fat, which you end up storing in the worst place possible: your belly.
Q: So what's the fix?
A: The obvious solution is to eat more fiber and less sugar, but exercise is important, too. It's not only the best stress buster there is—it's also something every single person can do to improve metabolic health, even if weight loss doesn't come along with it right away. For every molecule of sugar you absorb, you can either burn it, which doesn't require your body to make more insulin, or you can store it, in which case you need insulin. Burning it is the best option, and that's exactly what exercise does.
Q: What should we be eating?
A: Real food! That's it. If it came out of the ground, or it's from an animal that ate what came out of the ground, you're good to go. But if a human processed it in between, either something was added, usually sugar, or something was removed, most likely fiber and micronutrients like vitamins and minerals. The key for most people is reducing insulin, and to do that, you have to put back fiber into your diet and cut back on refined carbohydrates and sugar. If you're buying food that has a nutrition label, it's been processed. And if any form of sugar is one of the first three ingredients, consider it a dessert. When I was a kid, we had dessert once a week. Now we have it once a meal, and it's almost always processed. That's the problem.
Friday, February 1, 2013
Moving Forward
10 Things You Must Give Up to Move Forward
If you want to fly and move on to better things, you have to give up the things that weigh you down – which is not always as obvious and easy as it sounds.
Starting today, give up…
- Letting the opinions of others control your life. – People know your name, not your story. They’ve heard what you’ve done, but not what you’ve been through. So take their opinions of you with a grain of salt. In the end, it’s not what others think, it’s what you think about yourself that counts. Sometimes you have to do exactly what’s best for you and your life, not what’s best for everyone else.
- The shame of past failures. – You will fail sometimes, and that’s okay. The faster you accept this, the faster you can get on with being brilliant. Your past does not equal your future. Just because you failed yesterday; or all day today; or a moment ago; or for the last six months; or for the last sixteen years, doesn’t have any impact on the current moment. All that matters is what you do right now. Read Awaken the Giant Within
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- Being indecisive about what you want. – You will never leave where you are until you decide where you would rather be. It’s all about findingand pursuing your passion. Neglecting passion blocks creative flow. When you’re passionate, you’re energized. Likewise, when you lack passion, your energy is low and unproductive. Energy is everything when it comes to being successful. Make a decision to figure out what you want, and then pursue it passionately.
- Procrastinating on the goals that matter to you. – There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them. Follow your intuition. Don’t give up trying to do what you really want to do. When there is love and inspiration, you can’t go wrong. And whatever it is you want to do, do it now. There are only so many tomorrows. Trust me, in a year from now, you will wish you had started today.
- Choosing to do nothing. – You don’t get to choose how you are going to die, or when. You can only decide how you are going to live, right now. Every day is a new chance to choose. Choose to change your perspective. Choose to flip the switch in your mind from negative to positive. Choose to turn on the light and stop fretting about with insecurity and doubt. Choose to do work that you are proud of. Choose to see the best in others, and to show your best to others. Choose to truly LIVE, right now.
- Your need to be right. – If you keep on saying you’re right, even if you are right now, eventually you will be wrong. Aim for success, but never give up your right to be wrong. Because when you do, you will also lose your ability to learn new things and move forward with your life. ReadThe 7 Habits of Highly Effective People
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- Running from problems that should be fixed. – We make lifeharder than it has to be. The difficulties started when… conversations became texting, feelings became subliminal, sex became a game, the word ‘love’ fell out of context, trust faded as honesty waned, insecurities became a way of living, jealously became a habit, being hurt started to feel natural, and running away from it all became our solution. Stop running! Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.
- Making excuses rather than decisions. – Life is a continuous exercise in creative problem solving. A mistake doesn’t become a failure until you refuse to correct it. Thus, most long-term failures are the outcome of people who make excuses instead of decisions.
- Overlooking the positive points in your life. – What you see often depends entirely on what you’re looking for. Do your best and surrender the rest. When you stay stuck in regret of the life you think you should have had, you end up missing the beauty of what you do have. You will have a hard time ever being happy if you aren’t thankful for the good things in your life right now. Read The Happiness Project
.
- Not appreciating the present moment. – We do not remember days, we remember moments. Too often we try to accomplish something big without realizing that the greatest part of life is made up of the little things. Live authentically and cherish each precious moment of your journey. Because when you finally arrive at your desired destination, I guarantee you, another journey will begin.
Tuesday, January 29, 2013
IT IS AN EPIDEMIC!!
Obesity and its consequences spreading rapidly around the world
Matt Cardy/Getty Images
The World Health Organization says 80 percent of American adult men were overweight, along with 77 percent of women.
The United States clearly has a weight problem. The World Health Organization says a third of American adults were obese in 2008, and 69.4 percent were overweight. Two years later, WHO said 80 percent of American adult men were overweight, along with 77 percent of women. Obesity accounts for at least $150 billion a year in American health care spending.
But obesity is spreading more rapidly in other parts of the world. Saudi Arabia and other Arab states, along with many Pacific island nations, are fatter than the United States. (Most of the adult population of Samoa is obese; in 2008, 46.3 percent of Egyptian women were obese.) Mexican women are heavier than U.S. women, and once the latest data is sifted, Mexican men may eclipse U.S. men as well.
Much of the turnaround reflects advances in public health. In 1900, pneumonia, tuberculosis and childhood diarrhea were the leading killers of Americans. Those were replaced by noninfectious diseases such as heart attacks, strokes and cancer.
That transition has now occurred worldwide. The most recent WHO statistics show that in 2008, 63 percent of deaths around the world were caused by noncommunicable diseases — and that 80 percent of them occurred in low- and middle-income countries. By itself, obesity kills 2.8 million people a year, and it is the fifth-leading risk factor for death worldwide. (The top four risk factors are high blood pressure, tobacco use, raised blood sugar and physical inactivity.)
Some health specialists call these diseases of affluence or civilization. But they place an enormous health care cost burden on society, and lead to many premature deaths as well, WHO officials say. Mexico, for instance, expects the cost to treat obesity-related illnesses like type-2 diabetes will nearly triple by 2017, to $73 billion.
“Yes, we’ve eradicated some of these diseases. Most nations are no longer starving. Nutrition is available for everyone,” said Deborah Clegg, an associate professor of nutrition at the UT Southwestern Medical Center. “But good and healthy calories are not available to everyone.”
Countries across the world are trying to come to grips with this major shift in public health. Japanese companies require employees to undergo annual physicals that include waistline measurements. Men over 33.5 inches and women over 35.4 inches count against the company. If too many fail the test, the firm has to increase its contributions to public health care for the elderly.
Several countries tax soft drinks and other sugared beverages. Mexican legislators introduced a bill last month that would add a 20 percent tax to the cost of such drinks. In 2011, the average Mexican adult consumed 728 servings of Coca-Cola, according to the company’s statistics. (The average American consumed 403 servings.)
China’s Health Ministry has asked Dr. Kenneth Cooper of Dallas, founder and chairman of Cooper Aerobics, to explore the introduction of FitnessGram testing among its schoolchildren. Cooper says Ross Perot kicked in $2 million to help pay for a computer system to aggregate the results.
“He told me, ‘I believe what you are doing to improve the health of their children is the most beneficial thing we can do to improve relations with China,’” Cooper said of Perot.
“Ten years ago, they didn’t have any obesity in China. None at all,” Cooper said. “Now it’s jumping fast. They’re sharp enough to know they are seeing the handwriting on the wall.”
The problem is as simple as it is difficult to solve, said Todd Whitthorne, president and CEO of Cooper Wellness in Dallas. Too many calories in, and too little physical exertion to burn them up.
“Our world has changed. We eat differently, we work differently and we don’t move very much. We’re not only eating more, but we’re eating more that’s inferior from a nutrition standpoint,” he said. “Poor-quality food is what’s ultimately causing this increase in obesity.”
WHO estimates that 45 percent of Chinese men are overweight or obese, along with 32 percent of Chinese women.
The weight gains coincide with a change in Chinese lifestyles. A third of Chinese adults no longer get sufficient exercise (30 minutes of moderate activity five times a week, or 20 minutes of vigorous exercise three times a week).
And there is much more to eat. In 1989, 14.7 percent of Chinese got 30 percent or more of their calories from fat. By 2006, that had climbed to 44.7 percent, according to Barry Popkin, a professor of nutrition at the University of North Carolina and author of the book, The World Is Fat.
In the same time period, fast-food restaurants have popped up all across China.
Westernization
The slogan of Yum Brands, Inc., which includes Dallas-based Pizza Hut as well as KFC and Taco Bell restaurants, is “Serving the World.” The company has 38,000 fast-food outlets globally, including 740 Pizza Huts and 4,043 KFCs in China.
Company chairman David Novak told investors last month that the company plans to add 600 restaurants a year in China, and more than 150 next year in India.
“We are literally everywhere, and we have tremendous opportunity going forward,” he said.
Yum’s chief nutritionist, Jonathan Blum, was not available to comment for this article. The company instead released a statement:
“We believe that all food can be part of a balanced diet if eaten in moderation and balanced with appropriate exercise. Yum Brands was the first company to eliminate trans fats, we led the effort to put calorie information on menu boards and we continue to reduce sodium levels in our products.”
Popkin says restaurant and food companies have a greater responsibility.
“Our food industry has done a very good job of trying to convince everyone that this isn’t a problem of their ads for fast food, or the vending machines in schools or that every movie and every TV show is selling the stuff upside and down, but that it’s people’s responsibility,” he said. “We’re about the only country that’s gone in that direction. Most every other country says it’s the environment that’s changed.”
Clegg of UT Southwestern sees a strong correlation between the rise of obesity and the westernization of foreign cultures — “Burger King, Starbucks and the like.”
It’s also affecting countries with a reputation for resisting the lure of fast food — like France.
“I just got back from Paris,” Clegg said. “Parisians who would sit down and have a fabulous meal have now jumped on the McDonald’s bandwagon. They’re in and out of fast-food places. It’s no longer the same type of cultural environment.”
Clegg said she was “shocked” to see how many Starbucks outlets are in Paris, a city with a reputation for fine, small cups of coffee.
“I was really honestly shocked to see people going for a tankard of coffee with whipped cream … and really, really high sugar content.”
Combating the fat
To combat this trend, governments around the world have tried a variety of strategies.
Two years ago, WHO published a list of 12 recommendations to protect children from the heavy marketing of foods high in fats, sugar and salt. The European Union warned companies to cut back or face regulation. Such ads are down 29 percent.
Colombia is building bicycle paths and banning all but bikes and pedestrians on certain roads on Sundays. Mauritius’ government prodded cooking oil makers to switch from palm oil to soybean oil. (Total cholesterol concentrations fell significantly.)
In New Zealand, WHO reports 64 percent of adults are overweight or obese, while 48 percent don’t get enough exercise. Primary care physicians include a discussion of the benefits of exercise with their patients and write up a “green prescription” of agreed goals for improvement. The prescription is faxed to the patient’s local sports foundation, where exercise specialists call the patient at least three times to see how it’s going.
WHO says New Zealand is getting results with this approach. Among patients followed by testers, the number of calories burned increased by more than 1,200 a week.
“There are really an enormous number of things going on by other countries, while the U.S. has hardly any,” Popkin said. “We may have talked about it in nutrition circles, but our government has been unwilling to take on anything seriously.”
It’s no mystery why, Clegg said.
“People believe it’s their right to have a piece of chocolate cake, independent of what the consequences are.”
Saturday, January 26, 2013
"Portion Size Me"
"PORTION SIZE ME"
PROVO — Twenty years ago, a bagel contained 140 calories, a burger was around 333 calories and a regular order of French fries only added about 210 calories to your meal.
Today, an average bagel is significantly larger and contains around 350 calories, a burger around 590 calories and a regular order of fries has 610 calories. No wonder the world we live in today has become bombarded by Slim-Fast drinks and cottage cheese diets.
Although you may not have noticed a change, it's surprising just how much a normal portion size has changed.
"The problem with food is that it always digests," joked professor Jim Painter of Eastern Illinois University during a lecture at BYU on Jan. 17. "You have a big meal, then dinner comes and you're hungry again. Just skipping dessert isn't going to make up for your 3,000-calorie meal."
But loosing weight does not require going on a diet, according to Painter.
He produced a documentary film to prove this point. The film is similar to the Sundance Film Festival hit, "Super Size Me." Using the same play on words, Painter created "Portion Size Me." In his documentary, Painter follows two college students as they eat only fast food for 30 days, and actually lose weight by recognizing their portions.
Since his documentary, Painter has been interviewed by the CBS Morning Show and several national publications. During his visit to BYU, Painter's 50-minute presentation was designed to help students become more aware of their total food consumption and display factors that go into eating too much food. He argues that reducing weight correctly and permanently can be done by considering five steps.
1. The size of serving plate, bowl or cup. Painter found that a large container guarantees you eat more, even if you would have been satisfied with less.
2. Visibility. In Painter's study, he discovered that moving chocolate from a work desk to inside a drawer decreased snacking by 30 percent. If the treat is moved further away, forcing one to get up to obtain the chocolate, consumption decreased by 60 percent.
3. Fancy food labels. Painter discovered that people are most likely to eat something that has an appealing name, and once they eat it, they end up liking it better than the exact same food with a different name.
4. Visual cues. Many people do not feel satisfied until they see a clean plate. "By changing the form of the food you are eating, you will eat less," Painter said. "You will feel equally full and equally satisfied."
5. Self monitoring. Keep record of what you eat every day, make a commitment to write it down."Know what you're eating. Track it, write it down," Painter said. "If you do it consistently, you will lose weight."
Painter said these five steps will help change an individual's style of eating and weight loss will be far more long lasting.
"Diets fail because once you are off you start doing what you had done before," Painter said. "Dietary restriction doesn't work. Lose weight by eating less calories."
Sarah Sanders Petersen is an intern for Deseret News where she writes for Mormon Times and other feature articles. She is a communications major and editing minor from Brigham Young University.
Monday, January 21, 2013
How To Avoid Temptations Of Immediate Gratification
FOLLOW:
By Melanie Bauer
(Click here for the original article)
(Click here for the original article)
Happy New Year! It's 2013 and you've vowed to cut sweets out of your diet. Despite your desire for a trimmer body, the sight of cupcakes in a café window overpowers your good intentions. You cannot resist the small, sweet reward even though the larger, delayed reward of a healthier body is ultimately more desirable.
What leads some of us to give in to our immediate urges, while others are able to endure the wait for bigger and better outcomes? Neuroeconomists are investigating the brain to answer this question. They are interested in comparing the brain activity of individuals who act impulsively--those who choose rewards now over later--to that of patient folks.
Traditionally, the assumption of researchers in this field, and the related field ofbehavioral economics, has been that impulsive people choose immediate rewards simply because they dislike waiting. In these prior studies, when presented with a hypothetical choice between, say, $50 now or $100 in a year, impulsive individuals went for the $50. Additionally, they showed a greater brain response to the immediate $50 reward--in the part of the brain that represents how much you are enjoying a reward (the ventral striatum)--than did patient people. Researchers interpreted this brain response as the impulsive individuals' preference for immediacy. So while impulsive individuals would claim "carpe diem" and "strike while the iron is hot" as their life mantras, the less quoted "carpent tua poma nepotes" and "good things come to those who wait" are patient individuals' words to live by.
However, impulsivity may not simply be due to how long people are willing to wait for gratification. A recent study by a team of researchers at Washington University in St. Louis found that when people waited for a reward, patient people were seen--through the lens of a functional magnetic resonance imaging (fMRI) machine--imagining the future. In more patient people, the researchers observed increased activity in the region of the brain that helps you think about the future (the anterior prefrontal cortex). The patient individuals, it seems, devoted more energy to imagining receiving their reward later.
What sets this Washington University study apart from previous studies is that researchers have never before focused on the brain responses of individuals after they make a decision and are waiting for their reward. Instead, researchers have typically measured brain activity while people are making their choices. Prior researchers likely disregarded the waiting period because their studies used hypothetical rewards over long delays. Because people weren't actually waiting in real time to receive a real reward, the researchers could not monitor the brain during this waiting period. This new study presented people with real rewards in the form of squirts of juice either immediately or at a delay of up to a minute. In fact, the researchers squirted the juice straight into the mouths of study subjects, in much the same way that animals have been rewarded in similar studies.
This future thinking, which is associated with the anterior prefrontal cortex (aPFC), has also been found in neuropsychological studies that focus on two different, but related phenomena: prospective memory--remembering to do something in the future, like fill up your gas tank on the way home from work--and episodic future thought--thinking about the future, such as imagining what you'll cook for dinner later tonight. Now, one more phenomenon can be added to the list of contexts in which people imagine a future outcome and activate their aPFC: imagining future rewards.
One problem with the future is its vagueness. While you are able to imagine in your mind going to the gas station or cooking dinner in general, the exact details of these activities are not clear. You don't know which pump you'll use at the gas station, or precisely what time you'll remove the pizza from the oven. In this way, the future is fuzzy. This fuzziness can make the future less appealing. Remember the marshmallow experiment that tested the willpower of children to resist the temptation to eat a marshmallow placed on a table in front of them, so they could receive two marshmallows after they waited? Research suggests that if that one marshmallow was made more abstract--such as hiding it from view or just showing a picture of it--the reward would become less appealing and more similar in appeal to receiving two marshmallows at a future time. On the flip side, making the future less fuzzy by focusing on the details--eating double the marshmallows currently being presented--could also make the future marshmallows more attractive than the present singular marshmallow. In this way kids would have an easier time resisting the one marshmallow now in exchange for the two marshmallows in the future.
Perhaps a combination of this fuzziness research (i.e., delay of gratification research) with recent neuroeconomics research--linking impulsivity with a lack of future thinking--could be useful for clinicians who are developing treatment plans for impulsive individuals. Because the future is fuzzy and impulsive people have an especially hard time imagining it, clinical treatments could involve de-emphasizing the present, making it more abstract, and building a concrete image of the future. For example, while it may be quicker, easier, and cheaper to buy fast food for dinner--immediate rewards that are all very desirable--people could learn to visualize larger future rewards when deciding what to eat, such as avoiding ailments like obesity and Type-2 diabetes. They could also avoid driving past their favorite fast food restaurants and only stock their cupboards with nutritious foods so the most visually salient meal options are healthy ones. This could help shift the attractive light from being cast on the present desire for fast food to instead being on the future desire for a healthy body.
For impulsive individuals who repeatedly make decisions that satisfy their current desires at the expense of their future needs, the negative effects on their health can be significant. Given the host of public health issues that involve impulsivity, research in neuroeconomics could prove important. Future research could measure the effects of an intervention on the brain. Can we get impulsive people to produce activity in their brain that shows they're thinking about the future in a concrete way, making them look and act more patiently in the laboratory? Do these interventions lead to real-life choices to invest in the future and not give in to present impulses? Not to mention, could adapting the mindset that the future is worth waiting for help the rest of us keep some of our New Year's resolutions?
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