Post-Exercise Recovery

Need to justify that burger and fries?  A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism indicated that a small serving ("the right amounts") of fast food were just as good for post-workout recovery as typical sports supplements.  Of course, two things these have in common include carbohydrates and sodium - both important for exercise recovery.

A few things are important to note.  First, these were highly trained cyclists who completed a "glycogen depletion" ride.  This was not a leisurely ride through the park.  Second, the study was made up of 11 males.  With this small of a study, we need to retest to see if we can create similar results.  Finally, they were choosing small portions, not the deluxe burgers and extra large fries!

Junk Food Addiction

Everyone knows that junk food is "bad," right?  So why does it seem so good?  Why do we want it so much?  It turns out that high fat, high sugar diets activate the opioid-dopamine reward system - much like addictive drugs.  It seems that we can build a tolerance; like drug abusers need increased intakes of drugs to get the same "high," some people need increased fat and sugar intake to get the similar "high" from junk foods.  Of course, this has major implications for waistlines!

Some new research is showing that there may be two major periods of the life cycle that impact our preferences for junk food - pregnancy and adolescence.

A high junk food diet by mom, especially in late pregnancy, may "program" the brain's preferences for high fat and high sugar foods.  We may even be able to reverse those preferences by following a healthy diet during late pregnancy.

In this particular study, eating a healthy diet during adolescence helped reduce the preference for junk foods in makes but not females.  That's not to say that all is lost - there is always a benefit to making healthful choices, no matter your age or gender.

The "Right" Way to Lose Weight?

We all know by now that childhood overweight and obesity is a real problem that is not going to go away on its own.  A recent study at the Cincinnati Children's Hospital Medical Center compared two different dietary interventions (portion-controlled vs. reduced glycemic load) on weight status in children.  There was no statistical difference between the two groups.

This study adds weight to the idea that there is not one "right" way to manage weight.  We are quite fixated on finding the "right" way to lose weight, which can lead to disagreements and disturbed relationships.



One common area in the two groups of this study was the use of Registered Dietitians.  We need to find ways to make good quality nutritional counseling available to people who would like to improve their health and quality of life.

Vigorous Exercise May Help You Live Longer

Just as with diet, there is debate regarding the "right" kind of exercise.  Some people say that we just need to move - it doesn't matter what you do.  Others say that you have to have a certain intensity, and others indicate a specific amount of consecutive time.

A recent study followed a large group of people aged 45 and older for six years and tracked intensity of activity and death rates.  In this particular study, the death rate was lowest in people who reported that greater than 30% of their exercise was rigorous (although total exercise time was not reported here).

For many people, just getting up and doing any kind of movement is probably an improvement.  As we gain confidence in our exercise abilities, then we should consider increasing intensity.  (And remember, people with any kind of health conditions or concerns should check with a physician before starting any kind of exercise program.)

Breakfast - Still the Most Important Meal of the Day

There are so many people claiming to have the "right" way to eat - and usually these ideas vary greatly!  Now, the people in the "eat breakfast like a king, lunch like a price, and dinner like a pauper" camp have a little bit of science to back them up.

A study done in Tel Aviv compared the effects on blood sugar of a high-energy breakfast/ low-energy dinner versus a low-energy breakfast/ high-energy dinner meal plan.  In the breakfast-focused meal plan, participants consumed 704 Calories at breakfast and 205 Calories at dinner.  For the dinner-focused meal plan, those were reversed (205 Calories at breakfast and 704 Calories at dinner).  Both meal plans consumed 603 Calories at lunch.

This small study of adults (aged 30-70) with type 2 diabetes showed that the higher calorie breakfast plan resulted in lower blood glucose levels for the entire day than did the higher calorie dinner meal plan.

Energy Drinks

I don't think anyone really thinks energy drinks are "healthy."  I know many people who use them to adjust to shift work or stay awake on long drives.  I am not condoning this activity, but in moderation it probably won't kill you (unless the energy drink is the only thing keeping you alive on the long drive - then you should just pull over and take a nap).

However, many people probably have not thought about the differences in children and adults in terms of metabolism of drugs - and caffeine and other stimulants should be thought of like drugs.

Multiple stories have come out recently about deaths relating to energy drink use.  One fourteen year old girl, who did have a congenital heart condition, died as a result of caffeine overdose from two energy drinks.  Another teenage girl died of heart failure after consuming an energy drink instead of properly hydrating herself with water or an electrolyte replacement drink.

Now, researchers at the Rudd Center for Food Policy and Obesity are recommending changes in regulations, suggesting that the sale of energy drinks be controlled like tobacco and alcohol.

Do You Drink Enough Water?

The temperature is rising, and keeping hydrated is very important.  There is controversy (as always seems to be the case in nutrition) over how much water is enough.  The old adage is 8 cups (64 ounces) per day.  More recently, those recommendations were increased to 11 cups per day for women and 13 cups per day for men.



Of course, too much water (like anything else) can actually be a bad thing.  Drinking excessive water, or replacing fluid losses without replacing electrolytes, can lead to very low levels of sodium, potassium and chloride in the blood, which can lead to serious problems.  In most circumstances, water and food can keep that in balance.  However, if you exercise for more than an hour, or spend several hours outside in the heat (like I did on Saturday), you may need an electrolyte replacement drink.  We don't need them for "everyday drinking," but they do have a purpose!

A recent study that included both observational studies and a randomized clinical trial showed that people who drink more water also reduce their risk of kidney stones (ouch)!

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"

How Many Calories Did You Really Eat?

The next time you use a food label to count your calories, think about this: the FDA allows a 20% discrepancy from what the label says to allow for portion size variation.  When tested, some products were off by even more than that.  Two varieties of Arctic Zero ice cream were tested – one variety had 46% more calories than the label indicated, and the other had 68% more (meaning that one had 219 calories, and the other had 252, instead of the label claim of 150).  Learn to recognize and follow your body cues and you will not have to worry about label accuracy!

Works Cited

Rossen, J., & Powell, R. (2012, August 20). Can you believe diet frozen dessert labels? Retrieved September 10, 2012, from Today Rossen Reports: http://today.msnbc.msn.com/id/48596412/ns/today-today_rossen_reports/t/rossen-reports-can-you-believe-diet-frozen-dessert-labels/#

Junk Foods May Lead to Depression

                With the recent death of Robin Williams, depression has hit the forefront of the news.  There are lots of articles hitting the internet about depression and suicide. 

                A recent study in Spain showed that people who had higher intakes of junk foods (including hamburgers and pizza) and processed pastries had a higher risk of developing depression.  If you are prone to getting the blues, make sure that you are eating enough protein, omega-3 fatty acids (from fatty fish, flaxseed, walnuts) and B vitamins.

                I am not trying to minimize the problem of depression, and I am not implying that a better diet will cure depression.  However, it is no secret that people are feeling very isolated and depression seems to be more prevalent.  If you or someone you know is struggling with depression, please reach out and find some professional help!

Works Cited

Sanchez_Villegas, A., Toledo, E., de Irala, J., Ruiz-Canela, M., Pla-Vifal, J., & Martinez-Gonzalez, M. A. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutrition , 15 (3), 424-432.

A Ton of Food?

A recent article reports that the average American eats almost a ton of food each year, and an average of 2700 Calories per day.  The article also states that a “suggested healthy average” intake is 2000 Calories.  Current food labeling regulations compare nutrient content to a 2000 Calorie per day diet; however, not everyone needs 2000 Calories per day.  You can find a calorie calculator online that estimates calorie needs, but it is only an estimate based on population data and age, gender, height and weight.  

There are a couple of ways that you can more accurately assess calorie needs.  First is to have energy expenditure measured through a process called indirect calorimetry.  You breathe into a machine, and it calculates energy expenditure based on oxygen uptake and carbon dioxide output.  Another way is to accurately record everything that you eat for several days.  Assuming accurate reporting and maintenance of weight, the amount that you are eating is the amount that your body needs to maintain its current weight.

Want to know how much you are consuming?  Contact me for an evaluation of your intake, including total calories and a breakdown of individual nutrient intakes.  I can even provide some individualized recommendations.

In the News: hCG Diet

                A recent article in Slate magazine was promoting the efficacy of the hCG diet (Larimore, 2011).  Since many people get their info from popular media (and advertisements) on the internet, and I have heard a lot of people talking about the hCG diet, I decided to do a little research. 

                I was unable to find any information that actually explained how hCG works.  There are lots of web sites talking about  what it does – burning “abnormal” fat and decreasing appetite.  HCG stands for human chorionic gonadotropin, a hormone produced during pregnancy.  Every web site that I found talks about how it decreases appetite and leads to weight loss.  Maybe my pregnancy was abnormal, but I did not have a decreased appetite (until the end of my pregnancy, anyway) or weight loss while my body was naturally making this hormone.  Since I cannot find any information (translation: scientific explanation) for why this works, I am still stumped.

                I did find one piece of troubling information.  One web page promoting the diet states that “[t]his is why women can throw up for three months straight during ‘morning sickness’ and the baby does not suffer” (About HCG).  If a woman is actually throwing up for three months straight, the baby can suffer.  Please go see your doctor!

                The “diet” is promoted as leading to rapid weight loss.  While following this diet you may only eat 500 Calories per day from protein, fruit and vegetables (About HCG, Larimore, 2011).  I did not read anywhere about taking a multivitamin supplement.  The diet also claims that you will not feel hungry while eeating a 500 Calorie diet.  I even found a research article from the 1970s exploring this topic (Asher & Harper, 1973).  Their sample size was small – only 30 people completed the entire study.  There was a significant difference in perceived hunger between the control (placebo) group and the experimental (hCG) group.  More people in the control  group dropped out of the study than the experimental group.  So maybe there is some validity to the claims of apeetite suppression.

                My biggest concern with this diet is the caloric restriction.  No one can survive on this low of a caloric intake for long.  The brain and nervous system need approximately 130 grams of glucose per day for proper functions, and this would equal 520 Calories just from carbohydrates.  In addition, any time you go below 1200-1400 Calories per day it is very hard to have adequate intakes of all of the vitamins and minerals.

                My other huge concern is the sustainability of the diet.  Americans have been weight-conscious for decades now, and overweight and obesity rates are still rising (Centers for Disease Control and Prevention, 2011).  We have tried all sorts of diets, from cutting out fat to cutting out carbohydrates, and nothing has helped.  That is because “diets” are rarely sustainable.  In order for weight loss to be sustainable, people need to replace old habits with new ones.  A 500 Calorie a day diet is not sustainable for the long term.  What is this diet teaching about permanent lifestyle changes?  That is the only was to reverse weight gain for more than a few weeks.

                Most of the information that I have read says that the diet does work – at least for the short term and you get the injections.  There is questionable evidence regarding the effectiveness of the drops.  Of course, if you could sustain a 500 Calorie a day diet, you would probably lose the same amount of weight.  Quickly your body would go into ketosis (contrary to what Dr. Atins said, that is not actually a good thing), and your body would be incompletely metabolizing your fat stores.

                Another interesting bit of information that I found is that hCG is used to treat fertiity issues (Nelson, 2010).  HCG stimulates the ovaries to release mature eggs.  This means that if you are taking hCG, you may have a higher probability of getting pregnant, and having multiple births.

Works Cited

About HCG. (n.d.). Retrieved October 24, 2011, from hcgtriumph at hcgdiet.com: http://www.hcgdiet.com/abouthcg.html

Asher, W. L., & Harper, H. W. (1973, February). Effect of human chorionic gonadotrophin on weight loss, hunger, and feeling of well-being. The American Journal of Clinical Nutrition , 211-218.  Retrieved October 24, 2011, from The American Journal of Clinical Nutrition: http://www.ajcn.org/content/26/2/211.full.pdf

Centers for Disease Control and Prevention. (2011, July 21). US obesity trends. Retrieved October 24, 2011, from Overweight and Obesity: http://www.cdc.gov/obesity/data/trends.html

Larimore, R. (2011, October 19). I did a crazy fad diet from the internet and it worked. Retrieved October 24, 2011, from Slate: http://www.slate.com/articles/double_x/doublex/2011/10/hcg_diet_how_it_worked_for_me_.html

Nelson, J. K. (2010, June 26). HCG diet: Is it safe and effective. Retrieved October 24, 2011, from Weight loss: http://www.mayoclinic.com/health/hcg-diet/AN02091