Obesity rates in the United States continue to climb. According to
America's Health Rankings, in another ten years we'll be spending about $343 billion dollars on obesity and obesity-related illness. If something doesn't change, about 40% of the adult population will be obese (a
BMI of 30 or more). That's not good news at all.
We know what we're doing wrong. In general, we're eating too much food that isn't healthy and not exercising enough. The tough part is figuring what what will motivate a large segment of the population to eat less, eat better and move more. Maybe it would help to know what motivated people who have successfully changed their diets. If you've lost weight or changed your diet for any reason, let us know what motivated you. What was your "a ha!" moment or your tipping point that got you started?
Daily Nutrition Tip
Photo © Burak Pekakcan
Today I read
about a study that raises questions about the benefit of some cholesterol medications, and it turns out niacin (a B vitamin) was more effective than Zetia for reducing plaque-buildup in arteries.
Of course, the form of niacin used in this study isn't exactly the same as the niacin supplements found in stores - it's a timed-release version called Niaspan, but it's no secret that niacin supplements can reduce cholesterol levels.
Niacin is just one nutrient that can be used therapeutically when taken in large amounts. Fish oil capsules also come to mind, among others. I know many people would like to take dietary supplements along side or even in place of prescription medications, but that's something you should never do without talking to your health care provider first. Although dietary supplements are generally safe, when you dabble in mega-dosing those dietary supplements, you may wind up with some interactions with other medications or side effects that you didn't expect.
Speaking with your health care provider is just one tip for using dietary supplements wisely. I also have more ideas for you if you're thinking about using dietary supplements.
Daily Nutrition Tip
When people lose weight, they get happier, at least for a little while. The numbers on the scale go down, your clothes fit better and your health may improve as the extra fat disappears. But does that good mood last for more than a few weeks? And does the type of diet you follow make a difference?
Researchers in Australia recently completed a study designed to measure mood changes in dieters over one year. They divided 106 participants into two random groups and gave each group a reduced-calorie diet. One half were put on low-carbohydrate diets and the other half were put on low-fat diets.
The scientists collected data on the amount of weight lost, mood, cognitive function and memory. After one year, there wasn't much difference between the low-carb and low-fat dieters as far as weight loss (both groups lost about the same), cognitive function and memory. But there was a difference in mood - the low-fat dieters were happier than the low-carb dieters.
The scientists collected data on the amount of weight lost, mood, cognitive function and memory. After one year, there wasn't much difference between the low carb and low fat dieters as far as weight loss (both groups lost about the same), cognitive function and memory. But there was a difference in mood - the low fat dieters were happier than the low carb dieters.
So can this be true? Can cutting back on fats rather than carbohydrates make you happier? Maybe. This is just the first study to look at the long term effect of dietary composition on mood after weight loss, but it is plausible. Your brain likes glucose as fuel (yes, I know your body can make glucose from fat, but studies show eating carbs improves short term cognitive function) and eating carbohydrates stimulates serotonin, a brain chemical that is essential for good mood.
I think this study is interesting, although personally I don't feel any need to get involved in a low-carb vs. low-fat diet war. I believe there are good (and bad) components of each ideology. Low-carb diets get rid of the extra sugar, but it also eliminates a lot of healthy foods like many fruits, some vegetables and whole grains. Low-fat diets cut out saturated fats, but you can also miss out on the essential omega-3 and omega-6 fats that your body can't make on it's own.
Tell me about your experiences with weight loss diets and mood. Have you lost weight on a low-fat or low-carb diet? Do you prefer one over the other?
Daily Nutrition Tip
Thinking about nutrient density of the foods you eat will help you make healthier choices for you meals and snacks. When you eat nutrient dense foods, you automatically eat fewer calories but you get many more nutrients. Learn about
nutrient density and how to choose nutrient dense foods.
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Daily Nutrition TipPhoto © Rick Hawkins
