Also Try Diets Fast Foods Fitness Nutrition News -01-17-07 Boosting Brain Power Through Exercise (CBS News) Professor Arthur Kramer of the University of Illinois in Urbana says "changing the size and the function of your brain is as easy as taking a few steps." " 'We found in our study that walking will increase the volume of the brain, increase the efficiency of the brain and increase improvements in the number of cognitive functions such as memory and attention,' Kramer says." 01-07 -01-27-05 Fat Reduction from Fruits, Vegetables, and Whole Grains (ABC News) "Pescatore said Americans eat so much refined sugar about 150 pounds per person per year that after a while the pancreas can't work fast enough to process it all and it gets stored as fat." "It stays there partly because of genetics ancient bodies were conditioned to hang onto every calorie possible in case of famine. It's only in the last century that people began eating processed food." " 'Our lifestyles may have changed, but genetics don't change in just 100 years,' Pescatore said." "He says one of the easiest ways to get rid of belly fat is to cut processed sugar and white flour from the diet. That includes everything from sodas to pretzels." " 'Even the skinniest of skinny people can lose about 5 pounds this way,' he said. Fruits, vegetables and whole grains are good choices since they are loaded with fiber and will make you feel full." 1-05 -02-07-07 Sleep Deprivation Linked to Being Overweight (USA Today) "Children who don't get enough sleep are more likely to be overweight than those who get plenty of sleep, a study reports Wednesday." "The National Sleep Foundation recommends that preschoolers get 11 to 13 hours of sleep each night. Children ages 5 to 12 years are supposed to sleep 10 to 11 hours a night; teens, nine hours." 02-07 -02-08-06 Study: Low-Fat Diet Results Disappointing (CBS News) "After an average of roughly eight years, there was little difference in rates of breast cancer, colorectal cancer and heart disease in women who reduced their fat consumption than among nearly 30,000 study participants who didn't. " " 'Don't throw the baby out with the bathwater,' stressed The Early Show medical correspondent Dr. Emily Senay Wednesday. 'It would be a shame if women … read this and thought, "I can throw all my lifestyle interventions away. They don't matter.' They probably do, but maybe not exactly as they should, in this trial." " 'We have to eat healthy. We have to exercise. We have to maintain a healthy weight. We have to not smoke. These things, in many other trials, have been shown over and over again to reduce the risk of all these diseases.' " 02-06 -02-23-09 Study: Low Carbs and Memory (CBS News) "Eliminating carbohydrates from your diet may help you lose weight, but it could leave you fuzzy headed and forgetful, a new study suggests." "The body breaks carbohydrates into glucose, which it uses to fuel brain activity. Proteins break down into glycogen, which can also be used for fuel by the brain, but not as efficiently as glucose." "So it stands to reason that eliminating carbohydrates from the diet might reduce the brain's source of energy and affect brain function. But there has been little research examining this hypothesis in people following low-carb weight loss diets." 02-09 -03-14-07 Another Atkins Diet Study (ABC News) "Several recent studies suggest that overweight people might have more success with weight loss when they follow a diet lower in carbohydrates (and higher in fat and protein) than by following the standard guidelines for a lower fat, higher carbohydrate diet." "These findings have surprised and concerned many nutritional experts. Critics have correctly pointed out that these studies didn't involve enough people and were too short in duration to draw strong conclusions or to change standard recommendations." "Most experts agree that, more important than specific diet composition, are the following recommendations — not only for weight control, but for overall health:" 03-07 -05-23-06 Obesity Rises Faster Among the Poor (MSNBC News) "Americans in their upper teens who are living in poverty have grown fatter at a higher rate than their peers, according to research that seems to underscore the unequal burden of obesity on the nation's poor." 05-06 -06-25-06 Healthy Eaters Find Unlikely Ally: Walmart (Guardian Unlimited) "Now Wal-Mart is bringing premium fruits, vegetables and other produce to parts of America where they simply did not exist earlier. However, that does not necessarily mean Americans are going to make the right choices." 06-06 -07-10-08 Study: How a Food Diary Can Help (U.S. News) "There's a reason so many doctors and nutritionists recommend keeping a food diary when you're trying to lose weight: It actually appears to work. The case for food diaries (or food records or journals) got a little stronger today, when weight-loss researchers reported that a large, multicenter study suggests that tracking what goes in your mouth can double the amount of weight lost." 07-08 -07-25-07 Study: Obesity is "Contagious" (Time Magazine) "Wondering why your waistline is expanding? Have a look at those of your friends. Your close friends can influence your weight even more than genes or your family members, according to new research appearing in the July 26 issue of The New England Journal of Medicine. The study's authors suggest that obesity isn't just spreading; rather, it may be contagious between people, like a common cold." 07-07 -08-25-07 Doctors Fail to Identify Obesity (Time.com) "Researchers at the Mayo Clinic in Rochester, Minn., recently released the results of a survey of more than 2,500 obese patients who went to their doctor for a regular checkup over the course of a year. The investigators found that the charts of only 1 in 5 of those people listed them as obese. What isn't on the charts is probably not communicated between doctor and patient either, and that means trouble. Those in the study who got the diagnosis were more than twice as likely to have developed a weight-management plan with their doctor than were the other obese patients." "Obesity, of course, means a higher risk of heart disease, diabetes, hospitalization and early death, so how come doctors are so lax about putting the scarlet O on the chart? Sometimes, Thompson says, doctors perceive that a patient isn't motivated to change, so they just don't bother. Other times, the patient's likely embarrassment silences the physician, or time constraints get in the way as more immediately pressing health concerns get dealt with." 08-07 -08-25-07 Doctors Fail to Identify Obesity (Time.com) "Researchers at the Mayo Clinic in Rochester, Minn., recently released the results of a survey of more than 2,500 obese patients who went to their doctor for a regular checkup over the course of a year. The investigators found that the charts of only 1 in 5 of those people listed them as obese. What isn't on the charts is probably not communicated between doctor and patient either, and that means trouble. Those in the study who got the diagnosis were more than twice as likely to have developed a weight-management plan with their doctor than were the other obese patients." "Obesity, of course, means a higher risk of heart disease, diabetes, hospitalization and early death, so how come doctors are so lax about putting the scarlet O on the chart? Sometimes, Thompson says, doctors perceive that a patient isn't motivated to change, so they just don't bother. Other times, the patient's likely embarrassment silences the physician, or time constraints get in the way as more immediately pressing health concerns get dealt with." 08-07 -09-07-07 How Children Can Win the Weight Battle (USNew.com) "Many experts now believe that an emphasis on dropping weight rather than adding healthful nutrients and exercise is doing more harm than good." 09-07 -09-08-08 Fat Gene Can Be Neutralized With Exercise (MSNBC News) "Scientists believe about 30 percent of white people of European ancestry have this [FTO fat gene] variant, including the Amish, and that may partly explain why so many people are overweight." "And while physical activity is recommended for just about everyone, the study suggests that people with the gene variation need to be especially vigilant about getting exercise." " 'It's only if you're not active that the gene hurts,' Snitker said. 'If you are active, then either way, it doesn't matter whether you have the gene or not.' " 09-08 -11-12-04 Sleep More, Eat Less (CBS News) "Chronic sleep deprivation may be part of America's obesity problem, a new study suggests. Lack of sleep has a bad effect on the 'appetite control' hormone leptin, researchers say." 10-04 -11-16-04 Study: Sleep More, Eat Less (CBS News) " 'Maybe there's a window of opportunity for helping people sleep more, and maybe that would help their weight,' said Dr. Steven Heymsfield of Columbia University and St. Luke's-Roosevelt Hospital in New York."  "Sleep deprivation lowers leptin, a blood protein that suppresses appetite and seems to affect how the brain senses when the body has had enough food. Sleep deprivation also raises levels of grehlin, a substance that makes people want to eat." 11-04 -11-16-05 How Much Should You Exercise? (CBS News) "It's not like we haven't heard it before: Exercise is an essential part of the health equation, and 30 minutes a day is where it begins." "Meeting the 30-minute threshold will help a person maintain a healthy weight and reap health benefits like lowering the risk of heart disease, osteoporosis, diabetes, and hypertension, according to the guidelines." "From there, the amount of physical activity a person needs climbs, depending on his weight status." 11-05 -12-20-06 Gut Microbes Provide Clues to Obesity (ABC News) ""By changing our diet, we can change the kind of bugs found in our colon, from those found in an obese person's colon to that of a lean person's colon," said Dr. Samuel Klein, director of the human nutrition center at Washington University." 12-06 -Maintaining Weight Loss: What Works (National Weight Control Registry) Provides results from the National Weight Control Registry. "We could identify few commonly shared features of how these people lost weight. The only common characteristic was that 89% of registry participants used both diet and physical activity to lose weight: only 10% used diet alone, and 1% used exercise alone. This finding is very important because most weight loss programs focus primarily on dietary restriction." "In contrast, methods for maintaining weight loss had several factors in common. This difference in commonality suggests that the two processes--losing weight and maintaining weight loss--may have important differences. In particular, the optimum strategy for successful weight loss may differ from the optimum strategy for successfully maintaining weight loss." "We found four types of behavior common to the National Weight Control Registry participants: 1) eating a low-fat, high-carbohydrate diet, 2) eating breakfast almost every day, 3) frequent self-monitoring of weight, and 4) participation in a high level of physical activity." "As reported by participants, the mean energy they expended in physical activity was 2500 kcal/week for women and 3300 kcal/week for men. This level of physical activity is very high and equates to about 60 to 90 minutes of moderate-intensity physical activity per day." "To quantify the walking done by this population, we placed pedometers on a sample of registry participants and found that, on average, they took between 11,000 and 12,000 steps per day--about 5.5 to 6 miles per day." 12-03 -Maintaining Weight Loss: What Works (University of Colorado Health Sciences Center) "The National Weight Control Registry (NWCR) was founded in 1993 and is a collaborative venture between Dr. James Hill of the University of Colorado and Dr. Rena Wing of Brown University and University of Pittsburgh. The NWCR is a longitudinal prospective study of individuals 18 years and older, who have successfully maintained a 30 pound weight loss for a minimum of 1 year. Currently, the registry includes approximately 4,500 individuals." 12-03 Diabetes Can Be Prevented With Diet and Moderate Exercise (National Institute of Diabetes and Digestive and Kidney Diseases) Suggests how to keep healthy. 05-06 What Doctor's Don't Say (Time.com) "Researchers at the Mayo Clinic in Rochester, Minn., recently released the results of a survey of more than 2,500 obese patients who went to their doctor for a regular checkup over the course of a year. The investigators found that the charts of only 1 in 5 of those people listed them as obese. What isn't on the charts is probably not communicated between doctor and patient either, and that means trouble. Those in the study who got the diagnosis were more than twice as likely to have developed a weight-management plan with their doctor than were the other obese patients." 07-08 Papers 10 Ways to Boost Metabolism (MSN) "Metabolism. Simply put, it’s the process by which the body makes and uses energy (calories) for everything from the cellular absorption of nutrients to running a marathon." "Sounds like pretty boring science on paper. Except that knowing how to efficiently metabolize calories could translate into a healthier body." "Whether you’re trying to lose extra pounds or preparing for the inevitable metabolic slowing that comes with age, here are some surefire ways to boost your metabolism to keep your energy pulsating and your body in shape." 10-05 ABS3 System of Fitness for Weight Loss (ABC News) "The ABS3 system works because it allows you to put emphasis on the kinds of exercise that research has shown to be effective for speeding metabolism, burning fat, and building muscle." 01-06 Added Sugar Hurts (U.S. New) "Added sugars, which are sprinkled on and processed into packaged foods and beverages, have become all too common in the American diet, says the American Heart Association. The group argues that sugar bingeing is helping drive the uptick in metabolic changes in the American population, including the exploding obesity rate, and has now recommended an upper limit on daily consumption. Women should consume no more than 100 calories per day of added sugars, and men should not top 150 calories per day. There goes the soda habit: One 12-ounce can contains about 8 teaspoons or about 33 grams of added sugar, which equals approximately 130 calories, notes the AHA. (One gram of sugar serves up 4 calories, according to the American Dietetic Association.)" 09-09 DNA Diet (ABC News) "Nutrigenomics is the study of food and diet, and how each interacts with specific genes to increase the risk of certain disease. Now one company is offering a home DNA kit to help design a diet with the most recent science." 04-06 Examples of Moderate Exercise (NIH.gov) "An increase in physical activity is an important part of your weight management program. Most weight loss occurs because of decreased caloric intake. Sustained physical activity is most helpful in the prevention of weight regain. In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury." Foods Surprisingly High in Added Sugar (U.S. News) "Added sugars, which are sprinkled on and processed into packaged foods and beverages, have become all too common in the American diet, says the American Heart Association. The group argues that sugar bingeing is helping drive the uptick in metabolic changes in the American population, including the exploding obesity rate, and has now recommended an upper limit on daily consumption." 10-09 French Diet for Weight Control (MSN Wine) "The emphasis, they argue, should be on eating a wide variety of fresh, seasonal foods that are well prepared and enjoyed in what to some Americans might seem like dismayingly moderate portions." 9-05 How Oprah Did It (People Magazine) Discusses how Oprah Winfrey became fit in 1996. Lessons from Oprah's Weight Battle (U.S. News) "By now, everyone knows that Oprah Winfrey is displeased with her current weight and is seeking to turn things around in 2009. She elaborated on her situation in a 'falling off the wagon' episode this week. Here are some practical lessons I culled from her experience that you can apply to your attitudes about diet, exercise, and weight, even if you don't have the cash to surround yourself with trainers, doctors, and assistants." Lessons from Women Who Lost Half Their Body Weight (ABC News) "Both Meyers and Hefel said they beat their cravings by drinking water. Meyers drinks 64 ounces a day to make her feel full, and Hefel drinks a glass of water when she feels hungry, then waits 20 minutes. If she's still hungry, she snacks on small portions — literally counting out 11 chips." 01-06 Lifestyle Assessment This test is designed to evaluate the impact that your lifestyle has (or might have in the future) on your health. 1-04 Lifestyle Treatments for Obesity (Obesity.org - American Obesity Association) "Teaching healthy behaviors at a young age is important since change becomes more difficult with age. Behaviors involving physical activity and nutrition are the cornerstone of preventing obesity in children and adolescents. Families and schools are the two most critical links in providing the foundation for those behaviors." Provides recommendations for a healthy lifestyle for children. 04-06 Non-Exercise Activity Thermogenesis (NEAT) (USA Today) "Many overweight people in the USA have 'sitting disease' and would lose weight if they did more walking, standing and moving around during the day, says endocrinologist James Levine of the Mayo Clinic in Rochester, Minn. Levine is talking about increasing your NEAT, or 'non-exercise activity thermogenesis,' which accounts for much of your movement and therefore caloric expenditure throughout the day." 01-09 Obesity - Why More Are Getting Fatter (Nutrition Action - Brownell) Suggests reasons why more people in the USA and globally are getting fatter and suggests solutions to reduce obesity. 6-01 Obesity - Why More Are Getting Fatter (Nutrition Action - Brownell) Suggests reasons why more people in the USA and globally are getting fatter and suggests solutions to reduce obesity. 6-01 Obesity Epidemic Isn't Just About Willpower (U.S. New) "Obesity, not so long ago an issue of personal struggle with fatty foods and bulging waistline, has of late become Public Health Enemy No. 1, blamed for almost a third of the rise in healthcare spending. Overeaters now find themselves in the same category as smokers or drug addicts, tainted with the aura of moral weakness and lack of willpower." "But using blame and punishment to inspire willpower and discipline in citizens to curb their appetite, eat more fruits and vegetables, and exercise more is not likely to work. Why? Because it does not begin to take into account the biological complexity of obesity and the enormous biological differences among individuals that make weight loss a snap for some and a near impossibility for others." "Reversing a sedentary lifestyle can help counter fatness susceptibility. Physical activity burns up calories, curbs appetite in the overweight, limits the risk of regaining lost pounds—and can modify gene behavior. Studies have shown that regular exercise overrides the weight gain associated with carrying a variant of FTO, an obesity gene." 10-09 Obesity Facts (Wikipedia.org) "Obesity is generally a result of a combination of factors:"  "Genetic predisposition  Energy-rich diet  Limited exercise and sedentary lifestyle  Underlying illness (e.g. hypothyroidism)  An eating disorder (such as binge eating disorder)  Stressful mentality (debated)  Insufficient sleeping (debated)"  "Significant proportions (up to 30%) of the population in wealthy countries are now obese, and seen to be at risk of ill health." 2-05 Obesity, Nutrition, and Physical Activity (Centers for Disease Control and Prevention) Provides news, suggestions, and results of studies to prevent disease and improve health. 6-01 Plus-Size Supermodel Speaks Out (Time.com) "Six years ago, Crystal Renn was an unknown size-0 model who moved to New York City from Clinton, Miss., to make it big. She struggled with her weight for years, however, and finally made the bold decision to switch to plus-size modeling. Now a healthy 165 lb., she is the highest-paid plus-size model in the world, having graced the covers of American Vogue and Harper's Bazaar and appeared in Dolce & Gabbana ads. The 23-year-old talks with TIME about her new book, Hungry, her size-0 modeling days and walking the runway for Jean Paul Gaultier." 10-09 Popkins: Why the World Is Fat (U.S. News) "Why in the heck did the world's chief food problem shift from malnutrition to obesity? That's the question Barry Popkin, director of the University of North Carolina's Inter-Disciplinary Obesity Center, explores in his new book, The World Is Fat. From the book and a conversation with Popkin, we've extracted seven tidbits you might not have known about obesity, nutrition, and what we put in our mouths." 01-09 Sample Reduced-Calorie Menus (NIH.gov) Provides menus for 1200 calories, 1600 calories, and other menus. Seven Tips for Losing Weight (MSNBC News) "Beginning a diet doesn't have to mean drastic changes. You don't need to live at the gym or subsist on crackers alone to get your eating and exercising on track." "Instead, think of more realistic, sustainable changes you can make to your lifestyle. Sometimes small, simple changes end up producing the biggest results. Consider the following suggestions, and think about what other small changes might work for you." 9-05 Sleep and Weight Control (ABC News) "New studies show that sleeping fewer than eight hours a night boosts our levels of ghrelin, a hormone that makes us feel hungry, while suppressing another hormone, leptin, that makes us feel full." "In fact, experts are starting to see a critical link. Americans are sleeping less than ever and are bigger than ever: 63 percent of American adults do not get eight hours of sleep a night, and 65 percent are overweight or obese. And, of course, sleeping enough helps on multiple levels." 04-06 Sleep and Weight Control (MSN) "But two new studies show a striking connection between amount of sleep and levels of appetite-regulating hormones in the body. The findings suggest that chronic sleep deprivation could be making you fat." "American adults have cut their average nightly sleep time by nearly two hours in the last 40 years. And while we've lost sleep, we've gained weight: In 1960, only one out of four adults was overweight, and one out of nine was considered obese. Now, two out of three adults are overweight, and nearly one out of three is obese." "And when the researchers collected blood samples from the volunteers, they discovered that the sleep-deprived had higher levels of ghrelin in their blood. Ghrelin is a hormone produced in the stomach that sends out hunger signals to the brain, which then commands you to be interested in food." "At the same time the sleep-deprived had high levels of hunger-stimulating ghrelin, they had lower levels of leptin. Leptin is another appetite-regulating hormone; it's produced by fat cells and delivers satiation signals to the brain. The particular hormonal ratio of high ghrelin/low leptin was likely encouraging the group to load up on unnecessary calories." 9-05 Study: Diets Don't Work (CBS News) "A new study published in the April issue of the journal "American Psychologist" finds that for most people, dieting just doesn't work." "Why should we believe the findings of this survey? Won't another study come out in a few months that debunks this one?" Samantha Heller, a nutritionist with Health magazine: " 'Probably not. If 'dieting' worked then obesity would not be at epidemic levels in this country and now around the world.' " 04-07 Study: Exercise Helps the Brain (CBS News) "According to Bell, researchers are finding that exercise can do more than keep you fit; it can also make you smarter. One school in Illinois has developed a program that gets kids moving and learning." "Although it may appear that these kids are working out, they are actually trying to adjust their brains chemistry to maximize their ability to learn." " 'Kids who took P.E. before they took the math class had double the improvement of kids who had P.E. afterward,' Zientarski, explained." 'Ratey cites studies showing that exercise promotes the growth of new cells in the hippocampus, an area in the brain associated with memory and learning." " 'Exercise promotes more than anything else we know the growth of new brain cells,' Ratey said." Study: Overweight Children a Neighborhood Problem (ABC News) "When a Philadelphia school district recently slimmed down its lunch offerings and banned sodas from vending machines, educators hoped the moves would help stem the tide of childhood obesity." "But as school officials continued to see an overweight student body, they began to suspect that the real culprit behind the children's weight problems was lurking beyond school walls." "Sure enough, the school with the highest percentage of overweight children — nearly half of the student body — was surrounded by twice as many food opportunities as the school with the lowest percentage of overweight kids." 7-05 Tea - Brewing Oolong (or Wu-Long) Tea (TeaFromTaiwan.com) "Making tea gong fu style is ideal for Taiwan oolong tea. The short brewing time allows the sweet flavor of the oolong tea to come out without excess caffeine or tannin. Even those who are sensitive to caffeine can drink this type of oolong tea all evening and still get a good night's sleep." 06-06 Tea - Brewing Tea Gongfu Style (China-Window.com) "After the water is boiled, one must lift the kettle high to pour hot water into the teapot. The water is continually poured even when it overflows, so as to get rid of impure materials and foam, and to make mellow tea. After the lid is put on the teapot, boiling water is poured onto the teapot. In this way, the tea will swell in no time. A few minutes later, the tea can be poured into the cups, which are arranged in a circle. The way to pour tea is special. It is poured with a circular motion into each cup. In this way, the color and consistency of the tea in all the cups are the same. To avoid creating foam and scattering the fragrance of tea, the teapot should be held close to the teacups. When the tea is ready, the teacups are presented to guests and elders with both hands." 06-06 Tea - Oolong (or Wu-Long) Tea and Fat Burning (Dragonwater.com) "wu long, or oolong tea, has been around for a long time, but lately, there's been a growing buzz about the tea and its ability to help with weight loss. it's time to take a look at the facts and see what all the hype is about." "the study was conducted by the university of tokushima school of medicine along with several other japanese universities. it involved 11 japanese women who consumed either water, green matcha tea, or oolong tea after a meal. the results were interesting. oolong tea appeared to increase energy expenditure by 10%, green tea by 4%, and water not at all. this means that you burn more fat when you drink oolong or green tea after a meal." Editor's Note: This author does not use capital levels when the rules of English require them to be used. 06-06 Trans Fats Weight Control and Nutrition (ABC News) "Lerner and other dieters will be pleased to learn that some great foods have natural, built-in appetite suppressants." Lists five foods that support weight control. 04-06 Weight Losers Combat Fear and Torment (CNN News) "Cowering in a school restroom stall, young Charles D'Angelo would eat his lunch alone to escape classmates bullying him about his weight. A woman at his Catholic school's rectory let him watch the news with her during his break instead of playing outside." 10-09 Weight-Loss Success Strategies (MSN) "How come some people successfully lose weight and keep it off, while so many others fail? That's what the National Weight Control Registry has been looking into for over a decade. Begun in 1994, the registry has amassed information on nearly 5,000 people who have maintained at least a 30-pound weight loss for five or more years. Periodically, they are interviewed to see what makes them able to stick to their goals. According to Dr. James Hill, the registry's co-founder, these successful maintainers share several key strategies:" 10-05 Wish: Anything But Obese (ABC News) "A disturbing new study out of Yale University's Rudd Center for Food Policy and Obesity found that nearly half — 46 percent — of 4,283 participants would rather give up a year of their life than be obese. Fifteen percent were willing to give up 10 years." 05-06 Research Fast Food and Health (MSNBC News) Describes the decline in health of film producer, Morgan Spurlock. "He decided to make a documentary—his first feature-length film—in which he would, in an attempt to explore why Americans are so fat, eat at McDonald’s three times a day for 30 solid days." "With regular visits to the doctor, interviews with experts on fast food and chats with regular folk on the road, the viewer gets a front-row seat as the formerly fit filmmaker eats everything on the menu, packing on the pounds, and looking—and feeling—worse in each successive frame. McDonald’s’ response? The home of the Happy Meal declined to comment in the film but has released statements saying that its menu offers an array of choices, some healthier than others." "My body just basically falls apart over the course of this diet. I start to get tired; I start to get headaches; my liver basically starts to fill up with fat because there’s so much fat and sugar in this food. My blood sugar skyrockets, my cholesterol goes up off the charts, my blood pressure becomes completely unmanageable. The doctors were like 'You have to stop.' ”1-04

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