It is well know that extra weight in the abdominal region increases the risk of diabetes, stroke and heart disease.  Now it appears that Alzheimer’s disease can be added to that list as well.  A study published by the Journal of Neurology found that individuals in their 40s who were obese and carried extra weight in the midsection were 3.6 times more likely to be diagnosed with dementia later in life than those with a healthy weight and belly size.  Individuals who maintained a healthy weight but carried extra fat in the abdominal region were 1.9 times more likely to develop dementia.

So how do you know if your mid-section puts you at risk?  The best way is to measure your waist circumference.  You may be at greater risk if you are a women and your waist is > 35 inches, or if it is > 40 inches for a man.  The good news is that this is a controllable risk factor for Alzheimer’s disease.  So, if your mid-section measurements put you at greater risk, there is no better time than today to start working on brining those inches down.

It is important to remember that you can’t “spot reduce”.  So, the best way to lose that abdominal weight is to follow the same principles that apply for general weight loss.  You must consume fewer calories than you burn, by exercising to burn extra calories and/or cutting back on the calories you consume.  See “Do You Know Your Calorie Needs?” for more weight loss tips.   

For more information, view the clip that was shown on the NBC Today Show on Belly Bulge Now Could Mean Dementia Later.

Currently, there is not a specific diet for people with Arthritis, and it has not been proven that eating any one food will make joint pain better or worse.  However, there is some evidence that certain foods promote inflammation while others help to reduce inflammation within the body.  A well-balanced diet is important in arthritis management, and the following tips may help to relieve some joint pain and stiffness:

• Achieve or Maintain a Healthy Body Weight.  Extra body weight puts added stress and strain on weight-bearing joints, which promotes damage and inflammation.  In fact, an extra 10 pounds of weight puts 40 pounds of added pressure on the knees.  Fat cells also secrete inflammatory factors, which increases potential for inflammation within the body.

• Include Omega-3 Fatty Acids in the Diet.  These fatty acids found in fish, walnuts and flaxseed have been found to help reduce inflammation within the body, and may help to reduce joint pain and stiffness.

• Eat More Fruits and Vegetables and Whole Grains.  These foods are rich in antioxidants, which help to stabilize free radicals.  Free radicals are destructive molecules that lead to many chronic diseases, including arthritis.

• Limit Saturated Fats and Trans Fats.  These unhealthy fats increase inflammation within the diet.  They are found in butter, hydrogenated vegetable oil, margarine, fried foods, baked goods and all animal fats (i.e. fats in meats and dairy products).

• Reduce Sugar and Refined Carbohydrates.  Too many sodas, cookies, pastries and other sugary foods can lead to inflammation within the body.  They are also very calorie dense, and these added calories can often lead to weight gain which further aggravates arthritis.

• Remember: not everyone reacts to foods in the same way.  There is no strong, reproducible evidence that nightshade plants (tomatoes, potatoes, eggplants and peppers), dairy products, coffee, and animal proteins worsen symptoms of arthritis.  However, some people have found that limiting some of these foods helps to lessen symptoms associated with arthritis.  Pay attention to your body and if any foods seem to worsen your symptoms. 

Did you know plants can improve your cholesterol?  Sterols and stanols, which are components of plant membranes, structurally resemble cholesterol.  In fact, their structures are so similar to cholesterol that our bodies can’t distinguish the difference.  However, plant sterols and stanols are either not absorbed or minimally absorbed in the body.  When they are present in sufficient quantities they compete with cholesterol in the digestive tract to form “mixed micelles”, which are particles needed to absorb cholesterol.  Therefore, sterols and stanols decrease the amount of cholesterol absorbed in the body and can help to improve cholesterol levels.

So how much do you need?  It is recommended that you consume 2-3 gm of plant sterols/ stanols per day in order to lower LDL (the “bad” cholesterol) by 10-15%.  HDL (the “good” cholesterol) levels are unchanged by these compounds.  It is often recommended to consume this level in two servings eaten at different times of the day (i.e. breakfast and dinner) to get maximum benefits.

Plant sterols/stanols are found naturally in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes.  However, they are only present in small quantities.  Therefore, there have been many foods that have been fortified to help achieve the desired level.  See the chart below for a list of some popular products that contain plant sterols and stanols.

One disadvantage to these products is that the calories can add up and lead to weight gain if you don’t compensate by lowering calories in another area in the diet.  Any weight gain could take away from the cholesterol lowering benefits these products provide.  These products are also not meant to replace cholesterol lowering medications, but they are just one component of a healthy diet that may aid in improved cholesterol levels.

* Benecol ® Smart Chews are only available on-line at http://www.benecol.com/

Last night, I was watching “I Can Make You Thin” with Paul McKenna on TLC.  It is a new series that promotes a “non-dieting” approach to weight loss.  I feel that it may be unrealistic to expect that most people who watch the show will be able to achieve an ideal body weight after just five episodes.  However, I do feel that he made some very good points during the show.  One of the main points he made was to listen to your body’s hunger cues.  A lot of food that we eat throughout the day is not because of hunger; it might be because of habit, to reward ourselves, because were bored, happy, sad, lonely…well, you get the point.  By really listening to our body’s hunger cues, we can cut out a lot of the inappropriate eating that we do.   Take a look at this hunger scale for more details.

Another good point McKenna made is that our brains can’t distinguish between thirst and hunger.  Most of the time when you think you are hungry, you are actually thirsty.  So, before you reach for a bag of chips, drink a glass of water.  Wait about 5 to 10 minutes and then determine if you are still hungry.  If you are, then eat something.  If not, then you’ve just won a little battle in the weight-loss war.

Eating off of smaller dishes can make it look like you have more food on your plate, which can help cut back on portion sizes.  This has been demonstrated in many studies including one done at Cornell University.  Eighty-five people were asked to serve themselves ice cream. The participants were given small (17oz.) or large (34oz.) bowls and small (2 oz.) or large (3 oz.) serving spoons.  On average, those who ate out of bigger bowls served and ate 31% more food than those who were using small bowls, and didn’t even realize that they took more ice cream than the others.

Not only did the larger bowls lead to larger portions, so did having larger serving spoons.  Although the increased portion size with the large serving spoons was not statically significant, those with big bowls and big serving spoons ate 51% more than those with the smaller items.

Just how much of a difference this can make?  Well, let’s break it down.  There are 240 calories in ½ cup of Ben and Jerry’s Vanilla Ice Cream.  If those using smaller plates/spoons serve themselves 1 cup of ice cream they would be eating 480 calories.  If those with larger plates/spoons ate 51% more, they would be consuming 724 calories.  In other words, they would be eating an additional 244 calories without even knowing they were eating more food…now that is significant!

The information from this article was adapted from the following: Beware Big Bowls. Nutrition Action Health Letter. November 2006.

According to a study in the American Journal of Clinical Nutrition whole grains can slim down your belly.  It was found that a reduced calorie diet that is high in whole grains may help reduce the percentage of body fat around the waist more than a reduced calorie diet that includes refined grains.  MSNBC reported this in an article titled Whole Grains help deflate belly rolls on Feb 20^th. 

Not only did whole grains help to reduces abdominal fat compared to refined grains, but the whole-grain diet helps to improve C-Reactive Protein (CRP) levels in the blood.  High CRP levels have been associated with an increased risk of heart attack and stroke.  While it hasn’t been determined what causes these benefits, it is thought that it could be due to fiber which helps to stabilize blood sugar or the antioxidant properties.

While weight loss comes down to creating a calorie deficit (consuming less calories than you burn), this study shows that where those calories come from is important too!  To help improve your heart health and your waistline try some of the tips given in Fiber Part II to increase your intakes of whole grains.

 Given all the health benefits of fiber, I feel that this topic is worth discussing in detail.  Therefore, this is Part II of a series of posts discussing fiber.  Please refer back to Fiber: Part I to learn about the benefits of fiber and a table that lists the fiber content of some high fiber foods.

As a review, fruits, vegetables, legumes and whole grains are some of the best sources of fiber in the diet.  The following are some tips to help you increase the amount of fiber in your diet:

• Choose products that have whole grains as the first ingredient listed on the label. To make sure you’re getting whole grains, look for the following words:
  • Whole oats, whole wheat, whole rye, whole grain corn
  • Brown Rice
  • Oatmeal
  • Popcorn
  • Graham flour
  • Bulgar

• For simple ways to switch from refined grains to whole grains, try:
  • Using whole grain bread instead of white bread for sandwiches
  • Whole wheat pasta instead of white pasta
  • Starting the day of with cereals or waffles made from whole grains
  • Putting whole wheat or whole rye crackers in your soup

• Sneak in more fruits and vegetables:
  • Try adding shredded zucchini, broccoli, mushrooms or peppers to pasta sauce.
  • Load your pizza up with vegetable toppings
  • Turn left-over vegetables into a vegetable or minestrone soup
  • Top your cereal with fruit
  • Mix in fruit with your yogurt
  • Have fruit or vegetables w/ low-fat dressing as a snack
  • Make sure to eat the skin of fruits and vegetables

• Incorporate legumes (i.e. beans, lentils, lima beans) into your diet
  • Put beans in pasta dishes or on salads
  • Mix beans and tomatoes in when preparing your rice
  • Try lentil soup or put beans in with your vegetable soup
  • Have a bean burrito or put some beans in a quesadilla.

• Remember to always increase fiber gradually and drink more water as you increase your fiber intakes!