The, "Weight for Wellness" podcast is for those people who want to achieve their ideal weight using evidence based science studied methods.
In this "Weight for Wellness" episode, we explore three studies, two relevant to weight loss and a third that supports weight loss and potential reduction in inflation conditions such as rheumatoid arthritis.
Our first study is from the University of Massachusetts Medical School. Fifteen obese adults participated in this 12-week study, that included individual dietary counseling sessions to attain a daily goal of higher fiber (35 grams per day) and lean protein (0.8 grams per kilogram of an individual’s ideal body weight per day). Ninety three percent of participants approved of the diet and 92% never felt Hungary during the 12-week study period.
In a WebMD post, we learn that consuming 16-ounces of water 30-minutes before meals can be a simple and effective way to loose weight. During the 12-week study, participants who drank about 16-ounces of water 30-minutes before each meal lost on average about 9.5 pounds.
In the third study from the Medical College of Georgia, we learn drinking baking soda could be an inexpensive, safe way to combat autoimmune disease. The organ that responses to consuming baking soda is the spleen, an important part of our immune system.
If we choose to drink 16-ounces of water before each meal to loose weight, adding baking soda to at least one of those glasses of water could be a powerful way to help reduce inflammation and enhance health.
More details, links to these studies, and links to previous, "Weight for Wellness" blog posts and podcast episodes are available at https://WeightForWellness.blogspot.com.
I don't know about you, but I love pasta! But I've been concerned that pasta and healthy eating can't co-exist. It turns out, my concerns seem to be misplaced. A newly release study tells us pasta can be part of a healthy diet without packing on the pounds.
Unlike the vast majority of refined carbohydrates that rapidly absorb into the bloodstream, due to it's low glycemic index properties, pasta causes smaller increased in blood sugar levels compared to high glycemic index foods.
A newly published study conducted at St. Michael's Hospital conducted a review of 30 studies with nearly 2,500 participants who consumed pasta in place of other carbohydrates as part of a healthy low glycemic index diet.
Lead author Dr. John Sievenpiper scientist with the hospital's Clinical Nutrition and Risk Modification Centre, comments,
"In fact analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet."
GI in his comment refers to glycemic index.
Study participants on average consumed about 3.3 servings of pasta a week in place of other carbohydrates. A serving equals to about 1/2 cup of cooked pasta.
At the 12-week check-in, participants lost about one pound as the median loss amount.
Returning to Dr. Sievenpiper conclusions,
"In weighing the evidence, we can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern."
The American Heart Association hosts a major research gathering annually on global heart health issues. In their March 2018 session, a major research study was presented that found adults over the age of 45 who consume large amounts of sugary beverages including soft drinks, fruit drinks and fruit juices may have a higher risk of dying from heart disease or other causes, compared to those who drink fewer sugary drinks.
We also discuss briefly another research study from 2013 which found that about 180,000 deaths world-wide may be caused by sugary soft drinks.
Finally, we look at whether it makes sense for those choosing to loose weight to remove all sugary drinks from their diet.
In this episode of the white for wellness show, you and I will have a look at a study exploring whether highly processed foods can lead to cancer and other serious medical conditions. We'll talk about easy ways to lower your consumption of highly processed foods and why it's important to do exactly that.
00:29 This is Stephen Carter from stress Solutions LLC, and I am your host for this episode of the wait for wellness show. The purpose of this show is simple. We are all about science based methods for weight loss and to achieve optimum well being.
A British Medical Journal study reports a possible association between consumption of highly processed or so called ultra processed food and cancer. Further exploration as needed, but these results suggest that the rapidly increasing consumption of ultra processed, "may drive an increasing burden of cancer in the next decades", warns the researchers
Ultra-processed foods include package baked goods and snacks, fizzy drinks, sugary cereals, ready meals, and reconstituted meat products.
These products often contain high levels of sugar, fat, salt, but they lack in vitamins and they lack in fiber. They are thought to account for up to 50 percent of total daily energy intake in developed countries.
01:49 A few studies have linked ultra processed foods to higher risk of obesity, high blood pressure, high cholesterol levels, but firearm evidence linking intake to risk of disease is still scarce. So a team of researchers based in France and Brazil set out to evaluate potential associations between ultra processed food intake and the risk of increased cancer in general and breast cancer, prostate and bowel or colorectal cancers in particular.
Their findings are based on nearly 105,000 healthy French adults. Twenty-two percent of those studied were men and 78 percent were women, with a total study group average age of 43 years,
Participants completed at least 2 24-hour online dietary questionnaires designed to measure their usual intake of 3,300 different food items. Foods were grouped according to degree of processing and cases of cancer were identified from participants. Declarations validated by medical records and national databases. Over an average of five years.
03:12 Study results showed that a 10 percent increase in the proportion of ultra processed foods in the Diet of study participants was associated with an increase of 12 percent in the risk of overall cancer and 11 percent in the risk of breast cancer. No significant association was found for prostate or colorectal cancers.
Further testing found no significant association between less processed foods such as canned vegetables, Jesus freshly made unpackaged bread and the risk of cancer and the consumption of fresh or minimally processed foods such as fruits, vegetables, rice, pasta, eggs, meat, fish and milk. These were associated with lower risks of overall cancer and with breast cancer. In another study published in the British Medical Journal, open researchers concluded ultra processed foods up more than half of all calories consumed in the US diet and contribute nearly 90 percent of all added sugar intake. This study points to salt sugar oils, fats, along with flavorings, emulsifiers, and other additives designed to mimic the qualities of real food as being common.
04:43 Study researchers looked at dietary intake for more than 9,000 us residents in the years. Two thousand nine and 2010. Nearly 60 percent of caloric intake was from ultra processed foods that resulted in nearly 90 percent of energy intake from added sugars.
The World Health Organization, the American Heart Association and other professional health organizations warn that excess added sugar consumption's can result in weight gain, obesity, diabetes, tooth decay, cardiovascular diseases based on the scientific research, consuming ultra processed foods is in my view, bad news for our health.
So what can we do to make things better?
First, read labels know what you're eating. If a process food item is high in sugar to include artificial sweeteners and high fructose corn syrup, think twice before purchasing that item. Look for low or no process food items instead.
Second, When you're in the grocery store, shop the outside perimeter. Typically fresh produce and fruits are either on the right or the left side of the store as you enter the front door.
06:13 Most processed food items are in the middle aisles with colorful packaging, colorful displays. Avoid these aisles and buy fresh produce, fresh fruits, preferably organic or locally grown. If you eat meat by non-processed meat and make that meat as lean as possible.
Third, shop, your local farmers market. When shopping farmer's markets, you usually can talk with the farmers who are raising that food. Ask them how their food is grown, asked them whether they use pesticides, asked them what kind of sustainable farming methods they're using. Buy Local, buy fresh, and if possible, buy from farmers directly.
We'll have the study citations we've talked about in this episode length up on our blog. http://WaitforWellness.blogspot.com.
To ensure you never miss an episode, subscribe through your usual podcast listing service such as apple podcasts and other podcast services.
You'll find subscription links on our website, http://WaitforWellness.blogspot.com.
Until our next visit together, this is your weight for wellness host and CEO of Stress Solutions Llc. Steven Carter here wishing you blessings, health and well-being in all areas of your life.
Tired of Counting Calories for Weight Loss? New Stanford University Study Suggests a Better Way!
Are you tired of counting calories as part of your weight loss efforts?
In this episode of “Weight for Wellness”, you’ll discover a better way to achieve your weight loss goals according to a new Stanford University study.
This is your host Stephen Carter from Stress Solutions, LLC welcoming you to episode 2 of the, “Weight for Wellness Show”. This show is dedicated to helping you learn and apply the latest scientific discoveries about achieving your healthy weight.
In a 12-month study of 609 people published in the, “Journal of the American Medical Association, Stanford University researchers compared results of those dieters choosing to eat whole, unprocessed foods with other dieters choosing a calorie counting strategy to manage food consumption.
The result? There was no appreciable difference in weight loss results between the two study groups.
Another interesting finding was there is no specific insulin level range associated with dietary effects nor were there specific gene patterns that affected which diet resulted in greater weight loss.
So what makes the eat healthy approach better than counting calories? It’s far easier to manage and the quality of your food is likely to be far better.
It’s no secret that avoiding processed food is a healthier dietary strategy compared to consuming processed food loaded with preservatives, sugar, and other chemicals you can’t pronounce.
If you’re only counting calories, a handful of cookies or a healthy salad loaded with fruits and vegetables could both count as a hundred calories. Obviously, not all calories are equal. Choose quality and you’re way ahead of the healthy eating game.
While not mentioned in the study, in my experience you get bonus points by choosing organic fruits and veggies. especially if those organic fruits and veggies are grown close to you.
I suggest if you can, choose to buy locally grown fruits and veggies. When you shop at local farmers markets, you can usually talk with the farmers who produce the food. Talk with them about their farming practices and purchase from those who are growing crops in a healthy, sustainable way.
The bottom line is the quality of your food matters. Diet alone may not be enough to achieve your weight loss goals. Typically, exercise will need to be a part of a successful strategy to achieve and maintain a healthy weight. Of course you’ll want to talk with your doctor about diet and exercise before choosing a weight loss program.
That said, in my experience its far easier and sustainable to consistently choose healthy food rather than have my nose buried in a long list of calorie counts for hundreds of food items.
Thanks for listening. To see the citation links related to the Stanford University Study and learn more about the Weight for Wellness Show and Blog, visit us at http://weightforwellness.blogspot.com.
To make sure you never miss an episode, you can subscribe to the Weight for Wellness Podcast by searching “Weight for Wellness” on Apple Podcast, formerly iTunes Podcast, Google Play, and wherever you get your podcasts.
You can also subscribe at our website, http://weightforwellness.blogspot.com.
Until our next visit together, this is your host, Stephen Carter from Stress Solutions, LLC wishing you blessings, light, and optimum health.
Do you remember the Aesop Fables story of the Hare and the Tortoise? In this classic story the Hare was making fun of the tortoise for being so slow. Tired of the Hare’s bragging, the Tortoise challenged the Hare to a race.
The cocky Hare quickly gained the lead and ran far ahead of the Tortoise. A bit tired from his run, the Hare decided to lay down and take a nap.
The Tortoise passed the sleeping Hare and was close to the finish line before the Hare awoke. Shocked, the Hare ran for the finish line, but it was too late. The slow and steady Tortoise crossed the finish line first and won the race.
And so it may be with weight loss.
A recent study with 183 participants published in the journal, “Obesity” found that those who experienced the highest fluctuation in weight early in the study period had the worst outcomes one and two years out compared to those participants who lost a consistent amount of weight week by week.
Lead study author Emily Feig, PhD who was during the study with Drexel University, commented:
“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight control program is really important for maintaining changes over the long term.
Study participants who were in the year long study used meal replacement and supporting weight loss behaviors such as self-monitoring, increased physical activity, and calorie tracking.
Researchers discovered that the greater weight change variability during the initial six weeks were consistent with lower long-tern weight loss success at the 12 and 24-month check-ins.
So what do these findings mean for those of us attempting to achieve weight loss goals?
Drexel psychology professor Michael Lowe, PhD, points to a potential method to try.
Dr. Lowe commented, “Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing 3/4 of a pound each week,”
So, my suggestion? Think like a Tortoise and win the weight loss race.
Details at http://weightforwellness.blogspot.com
This is the 30-second preview announcement of the new Weight for Wellness podcast. The Weight for Wellness(TM) show is dedicated to helping you learn and apply the latest scientific discoveries about achieving your healthy weight. We'll also explore how to incorporate a variety of positive emotional methods into your daily activities to support your health goals.