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.

How Much Sugar Are You Drinking?

I would not say that the nutritional value is always equivalent, but if you need a good visual of how much sugar is in a variety of drinks, this article has some great ones!  It also contains good tips for decreasing your added sugar consumption from beverages - which are often mindlessly consumed and can rack up the calories quickly!

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.

You Are What You Eat

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)!