Conventional wisdom advises drinking plenty of water, especially during a weight-loss program. Now, there's new evidence to support this recommendation. By drinking water throughout the day, you can avoid "bored eating" as well as all of the great benefits that come along with being hydrated! Water is essential in life and also in weight loss.
A recent randomized controlled clinical trial in the journal Obesity examined the efficacy of water preloading before meals in two groups of dieters. Participants were randomized to either drinking 500 ml of water 30 minutes before their meals, or to a control group where they were asked to simply imagine their stomach was full before meals. What the researchers found was that 12 weeks later, the water preloading group had lost an average of 1.3 kg (2.86) pounds more than the control group. It may not sound like a lot, but every pound adds up, leading one to wonder what would happen at 16, 24, and 36 week followup times. Also, the mind is powerful - I'd also like to see a study where participants did both - imagined fullness AND drank water - would we see double the results compared to dieters who did nothing different at all?
Read more here: http://www.ncbi.nlm.nih.gov/pubmed/26237305
- The first found the presence of obesity to increase the likelihood of to developing a common brain tumor (meningioma) by 50%
- The second found a statistically significant risk for earlier onset of Alzheimer’s disease in middle-aged obese people.
Are Post-Millenials doomed to struggle with weight for life? A new paper sounds the alarm that despite equal amounts of dietary restraint and exercise, those born more recently (Generation Z) will have a harder time maintaining a healthy BMI than those born in the 1980's and earlier.
Why is this occurring? The study hints at multiple other factors - endocrine disruptors, reduction in daily physical activity from technological innovations, changes in sleep patterns.
The largest though may be the easy availability of carbohydrate-and sugar-laden junk foods. Tracing sugar consumption through the last century, we already know that there was a slow gradual rise in sugar ingestion, followed by a huge spike through the 80s-90s. It is estimated that per capita, the average American consumed over 150 lbs of sugar per year in 2013. Way back in 1900, that number was probably more like 5 lbs. When you think about those numbers, the connection becomes obvious!
OSR Weight Management's philosophy is to reverse that trend and break sugar consumption habits, teaching our patients to eat healthy for life. And when keiki see their parents changing, they change too. Our kids CAN buck this trend - let's get ourselves and Hawaii's Generation Z back to being the fittest in the nation.
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- Never send your child to a Halloween party with an empty stomach. Make sure she eats a high-protein meal beforehand with plenty of vegetables and fruits, which will minimize her desire to overindulge.
- Same for Halloween night: make sure everyone partakes in a nutritious, protein-rich meal before trick-or-treating.
- Come to an agreement beforehand with your child on how much Halloween candy is okay to eat at one sitting. Whether you feel comfortable with 2 bite-size bars or 5, when limits are set beforehand, kids tend not to overindulge.
- For Halloween parties, prepare healthier snacks and treats for kids. I love these Banana Ghosts and Pumpkin Tangerine snacks: http://www.lovethispic.com/image/32864/healthy-halloween-treats
- Following the Halloween holiday, get your kids back on track by preparing protein and vegetable rich meals for several days after. This will help decrease insulin secretion by the pancreas to prevent continuous over-indulging long after the holiday is over.
- Check in with your local dental office. Many offer incentive programs for kids to turn in their Halloween candy, such as payment per pound, or small gifts. Most kids will love getting rewarded in some way for making healthy choices!
The 2014 obesity rate statistics in the USA have just been released, and the news is not good.
Data released via the Centers for Disease Control and Prevention's annual Behavioral Risk Factor Surveillance System show that nearly half of all states have a morbid obesity rate of 30% or more. Obesity is defined as a body mass index of 30 or greater.
In addition, not one state had an obesity rate of less than 20%.
The CDC collected this data based on self-reported height and weight in telephone interview surveys, not from actual physician office visits where height and weight are measured. What is worrisome is that most of us probably under-report how much we weigh, likely making these data a gross underestimate of the true prevalence of obesity.
Hawaii's overall obesity prevalence was calculated to be 22.1. This is also likely an underestimate due to our large Asian and Pacific Island population, for which lower BMIs carry higher cardiometabolic risk. BMI does not tell the whole story in our unique racial and ethnic mix here on Oahu.
Bottom line: we have a long way to go in fighting the obesity epidemic. And it's well past time to stop blaming patients by telling them to simply "eat less and exercise more" to fix this. We also must abandon the science of the 70s and 80s advocating low-fat (aka high carb and sugar) diets, which are feeding this escalating problem.
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A hot topic in Kailua and the news concerns the role of our intestinal bacteria in maintaining optimal weight and health. "Take a probiotic!" is becoming a popular refrain. Is it really that simple though? How much probiotic? What kind? Lactobacccilus? Acidophilus? Bifidobacterium? Saccharomyces? Faecalibacterium? How should these be dosed, and when?
It's all extremely confusing to say the least, and at this point, no one really knows.
Enter Shanghai-based microbiologist, Dr. Zhao Liping, whose laboratory is at the forefront of research in the field, although somewhat by serendipity. His physicians had urged him to lose weight to fix a number of his metabolic problems, including hypertension and high cholesterol. Dr. Liping adopted a regimen involving Chinese yam and bitter melon—fermented foods that in traditional Chinese Medicine are believed to change the growth of bacteria in the digestive system—and monitored not just his weight loss but also the microbes in his gut.
Using this regimen, Dr. Liping lost 20 kilograms (over 44 pounds) in 2 years. His blood pressure, heart rate, and cholesterol level came down as well. The changes persuaded him to focus on the microbiome's role in his transformation. He started with mice but has since expanded his research to humans. Using such techniques as DNA sequencing and spectroscopy of metabolites present in subjects' urine, Dr. Liping aims to find individual-specific strains of gut bacteria that can be tailored to aid in weight-loss and health goals.
I had the great fortune of personally meeting with Dr. Liping at the John A. Burns School of Medicine just last week, when he visited to lecture us and to discuss his data and findings. I truly hope he will be able to expand his research to Hawaii's unique, ethnically-diverse population! We will all have much to learn from this visionary scientific leader.
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We often associate 'taking a break' with a chance to chill, put our feet up, or sit in front of the TV. A just-published study in the journal Obesity shows that an entirely different type of break can have significant health benefits: this is, a break in the time we spend being sedentary.
This had already been an active area of research - there are over 845 papers published on this topic! The new study examined pooled data from 13 of the most rigorously conducted research papers. The authors found that blood sugars normalized in subjects who consistently took two minute breaks for every 20 minutes of continuous sitting. Markers of inflammation (C-reactive protein) also seemed to improve. The authors did not separate patients out by race or ethnicity, so it's not entirely clear how it would apply to Hawaii's multiracial population, but it seems reasonable to think results would be similar in studies conducted here.
This is certainly a wake-up call that clocking our 30 minutes on the treadmill each morning may not be enough to keep us healthy - we probably need to move in bits and pieces throughout our day. So jump off from your chair whenever you can. Even if it is just a few moments to stroll to the window to look outside (such as at the palm trees outside OSR's window), you are doing your body good.
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Many of us enjoy going to Ala Moana Center or to the Kahala Mall to shop, browse the bookstores, and to meet friends for coffee. But are we overlooking them as fitness destinations as well?
The CDC has now officially recommended mall-walking as a highly effective form of physical exercise. Brisk walking of 150 minutes weekly (30 minutes 5 times a week) has been associated with reduced risk of some cancers, heart disease, diabetes, and stroke. Malls can be a great alternative to outdoor activities particularly if your neighborhood is not that walkable, or less than perfectly safe. Plus, malls are air conditioned - a great way to beat Oahu's current heat wave - and have restrooms and areas to sit and rest if needed. And even though intense exercise is not advised on Phase 1 of Ideal Protein's protocol, walking is a great way to reap all the health benefits of physical activity while you lose weight. It's best if you can walk as early as possible to beat the crowds, especially on weekends.
Eat a Phase 1 friendly meal at your house, before you go, as the mall is full of quick carb loaded junk food for you to eat! If you head to the mall full, you will be less likely to want the miserable mall junk good. Plan an afternoon at the mall with friends for some walking and talking time that is good for the soul and the body!
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