Too many calories eaten and not enough calories burned.  You know the result – weight gain.  And you likely know that an increase in weight may lead to health problems such as diabetes, arthritis, and heart disease.  But did you know that packing on the pounds may also contribute to problems in your head?  Specifically, a decline in your ability to process information as you get older.

According to a new study¹ from Sweden, men and women who had high a body mass index (BMI) – a measure of body fatness based on height and weight – in midlife (average age 42) were more likely to have lower cognitive scores 20 to 40 years later in life than adults who had lower BMI at midlife.  In addition, the cognitive function of those with high BMIs at midlife declined faster than men and women with a lower BMI.  The researchers accounted for age, alcohol use, smoking, and cardiovascular disease risk in the analyses so the study results seem to be independent of certain known risk factors.   Still, the exact mechanism for why this might be happening has yet to be determined.  For example, what, if any, role might dietary or physical activity differences played in this association between BMI and cognitive health?

Nonetheless, it makes sense to prevent weight gain in early, middle, and older age.   How?  Through calorie balance.  Also, in our “Flex Your Brain Muscle” blog we touched on how regular physical activity is showing promise in reducing cognitive decline with age. 

Our advice?  Keep your brain nimble by maintaining a healthy weight and being physically active.  

¹ Dahl A et al. Being overweight in midlife is associated with lower cognitive ability and steeper cognitive decline in adults. Journal of Gerontology: Medical Sciences.  2010;65A(1):57-62.

As most individuals recognize, physical inactivity has been shown to increase the number of deaths from all-causes, as well as from heart disease and cancer. But what about individuals who meet the physical activity recommendations but spend most of the day sitting?  Does all that sitting have a negative impact on health?

A study performed by Dr. Katzmarzyk¹ and his associates (2009) examined the effects of prolonged sitting on all-cause and cardiovascular death rates in individuals who exercised and those who did not.  The researchers collected information about daily activities including time spent sitting in over 17,000 individuals.  They followed the subjects for an average of 12 years measuring the number of deaths and the cause.

Not surprising, researchers reported the highest death rates in persons who spent most of the day sitting.  However, all-cause and heart disease death rates were also higher in persons who spent more time sitting even if they met the recommended physical activity requirements.  In fact, death rates were similar in exercisers and nonexercisers who spent most of their day sitting.  

Researchers are studying the effects of excessive sitting on the body.  Some of the negative effects include Type 2 diabetes, metabolic syndrome, obesity and cardiovascular disease.  Scientists believe that an active lifestyle may provide different health benefits than occur with exercise alone, providing further protection against heart disease.    

This research highlights the need to reduce sedentary behaviors by spending more time standing, walking, and climbing the stairs.  Low intensity activities like cleaning, ironing, walking the dog and yard work are excellent ways to add activity to your day while completing chores on your ”to-do" list.  For additional health benefits, focus on increasing lifestyle activities over and above structured moderate to vigorous intensity exercise bouts. 

1.  Katzmarzyk, P.T., Church, T.S., Craig, C.L., & Bouchard, C. (2009). Sitting time and Mortality from All Causes, Cardiovascular Disease, and Cancer. MSSE, 41(5),998-1005.

Chances are you have heard news that about 2/3 of the adult U.S. population is overweight or obese.  Ever wonder where this comes from? 

The answer is The National Health and Nutrition Examination Survey (NHANES).  This is a government run study directed by the Centers for Disease Control and Prevention.   The purpose is to monitor the health status of the nation so the data can be used to develop health policies, programs, and services that target the least fit members of the U.S. population. 

In 1996, the Surgeon General’s report on physical activity and health stated that higher cardiorespiratory fitness, which is the body’s ability to use oxygen, decreases overall death rates and morbidity due to chronic diseases. The body’s ability to use oxygen is a strong predictor of many serious health conditions such as heart disease. But where does this statement come from?

While there has been supporting evidence to this statement, such as research from The Cooper Center Longitudinal Study, there has not been any NHANES data until recently. In 1999, a cardiorespiratory fitness component was added to the NHANES study to measure cardiorespiratory fitness using a treadmill test.

On January 15, cardiorespiratory fitness results for 3250 American adults ages 20-49 were published in the American Journal of Epidemiology.¹  The results were broken down by age, gender, ethnic group, and body weight category.

Differences in Cardiorespiratory Fitness

* Body weight categories were based on BMI as: Normal weight (BMI 18.5-24.99 kg/m²), Overweight (BMI 25-29.99 kg/m²) and obese (BMI >30 kg/m²).

Overweight and obese Black women had significantly lower cardiorespiratory fitness than their overweight and obese White and Mexican-American counterparts.  As was the case in men, obese women of all ethnic groups had lower cardiorespiratory fitness than their normal weight counterparts.

Cardiorespiratory fitness is a strong predictor of many future health problems such as heart disease and type 2 diabetes. This study is important because it provides the only source of cardiorespiratory fitness data that is based on a national random sample of the U.S. population. Because differences in cardiorespiratory fitness were seen in certain subgroups, the data can be used to develop health policies, programs, and services that target the least fit members of the U.S. population.    

So which category do you fit in and how can you change your data? You have the opportunity to change this data and beat public policy by finding a way to engage in one of the recommended activities from the Stand Up & Eat Active Living Library in hopes of changing this data for the better.

¹ CY Wang, WL Haskell, SW Farrell, MJ LaMonte, SN Blair, LR Curtin, JP Hughes, VL Burt. Cardiorespiratory fitness levels among US adults 20-49 years of age: Findings from the 1999-2004 National Health and Nutrition Examination Survey. American Journal of Epidemiology, January 2010. 

The diet vs exercise debate for weight loss continues as TV and web sites market their weight loss programs.  A recent study¹ performed at Louisiana State University examined the benefits of losing weight by diet only and combined diet plus exercise compared to a control group.  The purpose of the study was to determine if dieting plus exercise provides more health benefits than dieting alone. 

Thirty-six healthy male and female, healthy, overweight participants (average age of 39 years) were assigned to either a control, diet, or diet and exercise group.  The diet only group reduced their caloric intake by 25%.  The combined diet and exercise group decreased caloric intake by 12.5% and burned another 12.5% of calories during supervised exercise sessions.  They were allowed to select their own exercise intensity.  Then exercise time was adjusted until they had burned the required number of calories.  The control group was placed on a diet which allowed them to maintain their current body weight.  Researchers measured fitness level, belly fat, blood pressure, cholesterol levels, insulin sensitivity and weight loss before and after 6 months of participation in the study.    

Both the diet and diet plus exercise groups lost the same amount of weight, pounds of fat, and belly fat.  The diet plus exercise group increased fitness level by 22% with no change in the diet or control groups.  Total and bad cholesterol (LDL-cholesterol) decreased significantly in the diet plus exercise group only.   Good cholesterol levels increased significantly in all three groups including the control group.  However, blood pressure and insulin sensitivity improved in the diet plus exercise group only.     
The results of this study show that losing weight through a combination of diet and exercise provides additional benefits over diet alone. 

These findings are consistent with the fact that both fitness and fatness affect cardiovascular disease risk.  Based on data from this study and a previous study², 10-year risk of cardiovascular disease was reduced by 29% in the diet group and by 38% in the diet plus exercise group.  This research suggests that losing weight through a combination of diet and exercise provides more health benefits than diet alone. 

Another important reason to include exercise as part of a weight loss program was addressed in the Stand Up and Eat blog in August, 2008.  It reported that women who lost 10% or more of their initial body weight were more likely to keep it off after two years if they exercised.  Those who exercised an average of 275 minutes per week (40-55 minutes of exercise 5 days/week) were the most successful in keeping their weight off.  Studies support the need to include both caloric restriction and exercise for optimal weight loss and weight maintenance. 

  1.  Larson-Meyer, D.E., Redman, L., Heilbronn, L.K., Martin, C.K. & Ravussin, E. (2010). Caloric Restriction with or without Exercise: The Fitness versus Fatness Debate. MSSE, 42, 152-159.
2.  Lefevre, M., Redman, L.M., Heibronn, L.K. et al. (2009). Caloric restriction alone and with exercise improves CVD risk in healthy non-obese individuals. Atherosclerosis. 203(1), 206-213.

The focus of the Stand Up & Eat web site is on helping people attain calorie balance.  The prevention of overweight and obesity are the result of long-term calorie balance.  But if you have followed the Stand Up & Eat Blog for any length of time, you know that attaining calorie balance takes effort.  You have to eat healthfully and stay physically active which is often hard to do with today’s hectic lifestyles and unsupportive eating and exercise environments.

Of course, there are plenty of unscrupulous people and shady companies that are happy to sell you a quick fix.  Lest you think they are simply a rip-off, be warned that many can also rob you of your health.

Each year, the Healthy Weight Network publishes its “Slim Chance Awards” to make the public aware of some of the most unsafe and ineffective weight loss products on the market.  Here’s this year’s “winners” (or would you call them “losers” because they are so bad!?!?).

Most Dangerous and Outrageous – instead of a single product or pill, this award goes to weight loss supplements in general.  The Food and Drug Administration found that 69 (though there are probably hundreds more) weight loss supplements had hidden, harmful or toxic substances in them.  Most of these products were imported from China.  We warned you about this problem in a blog posting this time last year.  See "Quick Fixes For Weight Loss Found To Be Dangerous" for more information.

Worst Product – Hydroxycut.  Liver failure and other liver problems have been associated with this quick-fix diet supplement.  I guess that losing your liver is one (nasty) way to lose weight.

Worst Claim – QVC Shopping Network.  After making false claims about some weight loss products, QVC is having to pay millions in fines.  I wonder how much they made selling the products?  I sure hope the fine substantially exceeds their sales of these products.

Worst Gimmick – Kinoki Foot Pads.  Though not likely to be harmful to your health, this stupid product will take a bite out of your wallet.  They claim that wearing the pads will remove the contaminants in your body.  Not so and the company is about to be hit with a false claim fine.

For more information on these Slim Chance Awards, click here.  If you want to know how protect yourself from failing pray to future worthless and potentially harmful weight loss scams, check out the resources on www.quackwatch.org.  And of course, to healthfully manage your weight, you need to balance your calorie intake with the calories you burn.   Where have you heard that before?

Can you believe it? Only 10 shopping days left until Christmas!  The holidays can be a wonderful and joyous time but for many, with this season comes some unwanted guests—no, not the in-laws—anxiety and stress. All of the shopping, decorating, card writing, baking, entertaining, partying, and our desire to make this the BEST Christmas ever can often be quite overwhelming. And this challenging economic time is definitely not helping. As a matter of fact, the American Psychological Association (APA) just released their 2009 National Stress in America Survey1 that found that at the time of the survey, 75 percent of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress had increased in the past year.

The stress response, often called the “fight or flight” response, causes a number of neural and hormonal events to occur that at one time helped us deal with a “physical” threat. Most of us do not encounter physical threats any longer but our minds are so powerful that we can set off this response in reaction to other stressors in our lives.  This, unfortunately, can impact both our mental and physical health. Headaches, upset stomach, lack of energy, and fatigue are just a few such examples. The good news is that research has proven time and time again that physical activity can help manage and ward off the harmful effects of stress.

Most of us would agree that exercising makes us “feel better” but we may not necessarily know why. In the book Spark: The Revolutionary New Science of Exercise and the Brain author Dr. John J. Ratey explores the many ways exercise is good for our brain beyond the “runner’s high” that occurs from endorphin release. (Endorphins are chemicals produced by the body that act as our “natural pain killers” and produce a feeling of well-being.) Exercise can be the physical response to those chemical events that are brought on by the urge to “fight or take flight” decreasing the danger of those chemical events. Exercise also increases levels of serotonin, norepinephrine, and dopamine which are chemicals that are important for brain function.  Stress has been shown to break down the connections between the nerve cells in the brain and even makes some parts of the brain smaller. The chemicals and growth factors that are released as a result of exercise have been shown to reverse this process. Just like muscle “grows” in response to exercise, so too does the brain. Some studies have shown exercise to be just as effective if not better at treating depression than medication. And there is even more!

Despite this, however, according to the APA survey, only 44 percent of adults report that they exercise or walk to relieve stress. So during the stress of the holidays here are some tips to ward off stress while gaining the many benefits exercise has to offer. Remember even if you are not able to do your normal exercise routine, some is better than none. And pick up Dr. Ratey’s book as a stocking stuffer for you or someone you love. Hopefully that will allow you to check something off your list and may even help decrease your stress!

•   Take a walk to see the holiday decorations in your neighborhood
•   Round up the family to take a walk after your holiday meal
•   Park your car farther away when shopping—it beats fighting for parking spaces
•   Play a game of flag football with the family
•   Start a “friendly” snowball fight
•   Visit a Christmas tree farm and cut down your own Christmas tree
•   Build a snowman
•   Walk around the house while making your holiday calls

Check out Happy Days are Here Again for more information on exercise and stress.

Happy Holidays!

1 American Psychological Association. (2009, November 3). 2009 Stress in America. Retrieved on   December 10, 2009 from the APA Help Center: http://apahelpcenter.mediaroom.com

2 Ratey, J.J. (2008). Spark: the revolutionary new science of exercise and the brain. New York, NY: Little, Brown and Company.

With so many demands this time of year, it is important to re-evaluate what you value and how you will keep these things at the top of your "to do" list. Think about your most important values. Some examples might be health, family, energy, work, weight loss, financial stability, or physical fitness. Then, take a few minutes to think about how you actually spend your time. On a piece of paper jot down the activities that keep you busy in the morning, mid-day, and evening. Next, compare how you spend your time to your list of values. Are you spending your time doing things that matter most to you? If not, you're probably feeling frustrated that you're not doing activities that you really care about. What could you do to replace some lower priority things with ones that are higher priority?

One time-management technique that can help you during the upcoming hectic holiday month is to make a list of the activities you want to accomplish each day. On a calendar or piece of paper, create three columns and title them, "Must Do," "Hope to Do," and "Do if I Have Time." Make sure that the things you value most are included in your "Must Do" list. Read over this list and determine whether it is realistic. After all, there's only so much you can accomplish in a day. A list of "to do's" that is too ambitious will only make you frustrated and discouraged.

People who are successful at calorie balance have something in common: they make physical activity and healthy eating a priority and something they value. Use this handout to find ways to include physical activity into each of your values.

The debate over cutting fat or carbohydrate calories for successful weight loss and weight loss maintenance continues. While some people say an eating plan filled with low-fat fruits, vegetables, and whole grains is best for people trying to lose weight, others argue that eliminating excess carbs (breads, added sugars, and even fruits and dairy) is key. Well, a new study published in the Archives of Internal Medicine adds another twist by identifying a certain diet with improved mood in the short and long term.¹  

Researchers randomly assigned about 50 overweight/obese adults to a calorie-restricted very-low-carbohydrate, high-fat diet and another 50 or so overweight/obese adults to a calorie-restricted high-carbohydrate, low-fat diet for one year. Changes in body weight, mood and well-being, and cognitive functioning (thinking, learning, and memory skills) were measured throughout the study. After one year weight loss was the same in both groups (about 30 pounds), but improved mood which was originally found in both groups lasted to one year only in people following the low-fat diet. The researchers suggest that some aspects of low-carbohydrate diets may have detrimental effects on mood over time like: the social difficulty of adhering to a low-carbohydrate plan, which is counter to the typical Western diet full of pasta and bread; the prescribed, structured nature of the diet; or effects of protein and fat intake on brain levels of serotonin, a neurotransmitter related to psychological functioning.

As we've mentioned before on this blog, the real indicator of success of any "diet" is whether it can be maintained for a lifetime. Short-term changes to eating habits may lead to weight loss, but the weight will be regained if the eating habits aren't part of your new lifestyle. When you cut calories pay attention to your mood and how the foods you eat affect your mood. Do you find that an eating plan with more low-fat (vs. low carbohydrate) foods is easier to stick to? Do moderate amounts of breads, fruits, vegetables, and low-fat dairy products keep your mood at an even keel? If so, a low-fat eating plan is probably best for you because these are all things that will influence your long-term success with calorie control.

¹Brinkworth, GD. (2009). Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Arch Intern Med, 169(20), 1873-1880.

Many people mistakenly think that if they eat lots of protein their muscles will get larger and that excess protein won't lead to increases in body weight. Well that's just not true! As nutritionists we've known for a long time that there is a limit on how much protein the body/the body's muscles will use and that protein contains the same number of calories as carbohydrates - 4 calories per gram. Thus, the daily recommendation for protein is 0.8 grams per kilogram of body weight or 10-35% of calories for the generally healthy person.

For example, if someone weighs 150 pounds and eats 2000 calories per day, he/she should consume:

150/2.2 = 68 kg

68 kg x 0.8 = 55 grams of protein

OR

2000 x .10 = 200 calories from protein/4 calories per gram = 50 grams of protein

2000 x .35 = 700 calories from protein/4 calories per gram = 175 grams of protein  

50-175 grams of protein per day

New research from the University of Texas Medical Branch at Galveston¹ takes this a step further by suggesting that the body can only use 30 grams of protein (a 4-ounce serving) per meal for muscle protein synthesis (production). Therefore, 4 ounces (approximately the size of a bar of soap, a checkbook, or a deck of cards) of chicken, fish, dairy, or lean beef may be all your body can use at one time.

Here's more detail from the study... researchers compared changes in muscle protein synthesis in response to a single moderate serving (30 grams protein or 4 ounces) or large serving (90 grams of protein or 12 ounces) of 90% lean beef in about 20 healthy young adults and 20 healthy elderly individuals. Study subjects were under resting/nonexercising conditions and provided blood samples and thigh muscle biopsies so that muscle protein synthesis rates after meal ingestion could be determined. In both young and old adults, researchers found that the large serving of beef gave exactly the same increase in muscle protein synthesis as that small serving.

Thus, while these results may not apply to highly active individuals, most Americans would probably benefit from spreading their protein consumption throughout the day - 20-30 grams at breakfast, lunch, and dinner - rather than 90 grams at dinner, given that excess protein consumed will be converted to glucose or fat and ultimately stored as body fat.

So what might a 20-30 gram of protein/meal meal plan look like? Here's an example:

Breakfast - 20 grams of protein

1 whole wheat english muffin with 2 tsp soft margarine; 1 medium grapefruit; 1 hard-cooked egg; 1 cup fat-free milk 

Lunch - 30 grams of protein

2 slices rye bread; 4 ounces tuna (packed in water) mixed with 2 tsp mayonnaise and a splash of lemon juice; 2 slices tomato; 1 medium pear

Dinner - 30 grams of protein

3 ounces roasted skinless chicken breast; 1 large baked sweet potato; 1 ounce whole wheat dinner roll with 1 ounce soft margarine; 1 cup leafy green salad with 3 tsp oil and vinegar dressing

Sure don't need big portions of steak or protein supplements to meet these recommendations, do you?!?

¹Symons, T.B. (2009). A Moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects.. Journal of the American Dietetic Association, 109, 1582-1586.

The U.S. Department of Agriculture (USDA) recently launched a new initiative, 'Know Your Farmer, Know Your Food,' to reconnect the people who purchase and prepare foods (consumers) with the farmers who produce it. With the vast majority of Americans living in suburban and metropolitan areas, so few people know how their food is produced and where it comes from - before the grocery store!

With this new initiative, three online tools were released by the USDA's Center for Nutrition Policy and Promotion:

1. Growing a Healthier You: Nutrition From the Farm to the Table. This web page provides facts about specific fruits, vegetables, and other foods as well as recipes, menus, and food safety tips. Users can also search the farmers market database to find locally-grown produce.

2. MyFood-a-pedia. With this tool, users can quickly access nutrition information for over 1,000 foods.  Enter a food you've eaten to find out how many ounce- or cup-equivalents from each of the food groups you consumed, as well as total calories and "extra" calories from solid fats, added sugars, and alcohol. To find out how much, total, from each food group you should eat each day for health and weight maintenance you can use the MyPyramid Plan tool.

3. 10 Tip Series. Here you'll find easy-to-follow, printable tip sheets on important topics like, 'Cutting Back on Salt and Sodium' and 'Being a Healthy Role Model for Children.'

The USDA hopes that these tools, along with others that come out of the initiative will get more people talking about food, where it comes from, and how to make healthy choices.