Scary Findings in Weight Loss Supplements

Do you use dietary supplements?  I do, but I use ones from sources that I trust.  Several recent stories have brought to light the importance of regulation of dietary supplements.  Check them out!

FDA warns of banned drugs and Viagra in weight loss supplements

Many consumers mislead about bogus weight-loss supplements, survey says

GNC, Target, Wal-Mart, Walgreens accused of selling adulterated "herbals"

Milk, Is It Good or Bad?

Milk seems to be a controversial nutrition topic.  Proponents love its complete protein spectrum (providing all of the amino acids the human body needs in quantities relatively close to what we need) and that it is a good source of B vitamins, vitamin D, calcium and phosphorus.  Opponents cite its high saturated fat content (if you are not choosing low-fat dairy) and that it is the perfect nutrition for baby cows, but not grown cows and definitely not people!  It os no wonder that people become confused by media messages relating to nutrition.

Recently, a couple of research articles were published showing some additional benefits of milk and milk proteins.

First, a study in older adults (average age 68 years old, although the age range was not provided in the abstract) showed that milk consumption increases the amount of an antioxidant called glutathione in the brain (Choi, et al., 2015, University of Kansas Medical Center, 2015).  This antioxidant may help to prevent damage that can lead to conditions such as Alzheimer’s disease and Parkinson’s.  Of course, many older adults are lactose intolerant, so obtaining adequate milk intake can be difficult.

Two different studies demonstrate a benefit of whey protein (one of the two main proteins in milk) in retaining muscle mass during weight loss (Harrison-Dunn, 2015, Hector, et al., 2015, Verreijen, Verlaan, Engberink, Swinkels, de Vogel-van den Bosch, & Weijs, 2015).  When we lose weight, ideally we would only lose fat.  However, the reality of weight loss is that we will lose both fat and muscle when we lose weight.

A study from McMaster University looked at short-term energy reduction in adults (aged 35-65) and the effects of protein supplementation on fat loss and protein synthesis (Hector, et al., 2015).  Participants using whey protein had less loss of protein synthesis than those using soy protein or carbohydrate-containing placebo.

Another study from the Amsterdam University of Applied Sciences compared a whey protein-, leucine- (amino acid), and vitamin-D supplemented weight loss program with a non-supplemented weight loss program in older adults (average age 65 years old) (Verreijen, Verlaan, Engberink, Swinkels, de Vogel-van den Bosch, & Weijs, 2015).  This was a longer study, lasting 13 weeks, and incorporated both dietary change and resistance exercise.  Their study indicated less muscle loss associated with weight loss in the supplement group as compared to the non-supplemented group.

Works Cited

Choi, I.-Y., Lee, P., Denney, D. R., Spaeth, K., Nast, O., Ptomey, L., et al. (2015, February). Dairy intake is associated with brain glutathione concentration in older adults. American Journal of Clinical Nutrition, 287-293.

Harrison-Dunn, A.-R. (2015, March 19). Which protein can help weight loss but keep muscle? Retrieved from Food Navigator: http://www.foodnavigator.com/Science/Whey-protein-may-help-weight-loss-but-keep-muscle

Hector, A. J., Marcotte, G. R., Churchward-Venne, T. A., Murphy, C. H., Breen, L., von Allmen, M., et al. (2015, February). Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. Journal of Nutrition.

University of Kansas Medical Center. (2015, March 24). Milk could be good for your brain. Retrieved from Science Daily: http://www.sciencedaily.com/releases/2015/03/150324101447.htm

Verreijen, A. M., Verlaan, S., Engberink, M. F., Swinkels, S., de Vogel-van den Bosch, J., & Weijs, P. J. (2015, February). A high whey protein-, leicine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. American Journal of Clinical Nutrition, 279-286.

How Much Should You Weigh?

So this is not about how many pounds (or kilograms), but how often.  We currently do not have a bathroom scale at our house - simply because our last one was ruined and we haven't invested in a new one.

A new study out of Duke University suggests that people should weigh themselves daily.  They indicate that it may "boost enthusiasm for healthy behaviors."

Unfortunately, many people who are trying to lose weight may also be dealing with weight stigma.  Placing such an emphasis on the number on the scale , as opposed to health parameters and how a person feels, may stimulate obsessive and even potentially disordered eating behaviors,

It is important to note, for anyone who engages in regular weighing, that weight can fluctuate from day to day, and weight tends to increase during the day.


Combating weight stigma: A call to action for health professionals.  (n.d.)  Retrieved from Binge Eating Disorder Association: http://bedaonline.com/weight-stigma-awareness-week-toolkits/toolkit-providers/
Daily weigh-ins may encourage weight loss. (2015, Mar 13) Retrieved from Fox News: http://www.foxnews.com/health/2015/03/13/daily-weigh-ins-may-encourage-weight-loss/

Motivation or Abuse?

I think we have all seen it - that "motivational" moment that is utter nonsense.  No excuses!  Guilt.  Shame.  All in the name of self-improvement, right?  I am all for motivating change - that is pretty much what my career is all about.  However, in my years as a Registered Dietitian, I have seen that guilt- and shame-inducing motivation does not work.  After all, if it did, would obesity rates still be rising?  (Yikes! I hadn't seen the 2013 data until a minute ago, and I didn't realize that we had to add a >35% category!)

A friend of mine posted a link to an article on Facebook, and I love it!  I loved it so much, that I made my sister-in-law read it - right then.  I don't know you Carolyn Kylstra, but I loved this article!

For those of you who hate those "motivational" sayings, pictures, etc., I am here for you!  I believe in positive reinforcement, not negative.  I live in the real world.  My real world includes a husband, preschooler, and chronic headaches.  Sometimes life happens.  Oh, and we were all created differently.

Perfectionism

Do you struggle with perfectionism?  I know I do at times.  The problem with perfectionism (I mean, other than the fact that none of us can ever be perfect) is that it is not sustainable and leads to all or nothing thinking.  Sadly, we can see this play out in health - through both eating and exercise habits - as well as finances.

Someone else wrote this article, and said it way more eloquently than I could, but "some is always better than none."  If you struggle with perfectionism, it is OK to seek out help, whether that means enlisting friends and family to support you through your journey out of perfectionism or receiving help from a professional.