Five Tricks to Reduce Eating and Still Feel Full

iStockPhoto.com

1. Stimulate your ‘I’m full’ hormones

Trick your body into thinking you’re full more quickly by eating about 70 calories of healthy fats about 20 minutes before your meal.(1) That's 6 walnuts, 12 almonds, or 20 peanuts, bread dipped in olive oil, or 2 teaspoons of all natural peanut butter. Eating good fats stimulates the production of a hormone that tells your brain you've had enough to eat and then keeps you feeling full by slowing  emptying your stomach. So when you sit down for a meal, you'll eat for pleasure, not for hunger, and you'll be likely to eat less.

2. Rate your hunger and fullness

You don’t plan to overate. Sometimes you just eat as long as food is available.  To break that habit, rate your hunger using the scale below before you eat and plan to stop eating when you are comfortable; before you get a full feeling, when you feel energized by food and not bogged down.

Hunger Scale* (2,3,4)

10 – Stuffed: so full that you feel nauseous (Thanksgiving full)

9 – Very uncomfortably full:  you need to loosen your clothes

8 – Uncomfortably full: you feel bloated

7 – Full:  you feel a little bit uncomfortable

6 – Perfectly comfortable: you feel satisfied

5 – Comfortable: you're more/less satisfied, but could eat a little more

4 – Slightly uncomfortable: you're just beginning to feel signs of hunger

3 – Uncomfortable: stomach is rumbling

2 – Very Uncomfortable: you feel irritable & unable to concentrate                                         

1 – Weak and Light-headed: your stomach acid is churning

*   Begin eating when you're at a 3 or 4

Stop at 5, if you're trying to lose weight

Stop at 6, if you're wanting to maintain your weight

 

3. Use Smaller Plates

A 9” salad plate or an 8” butter plate is size plate most people should actually use to get the proper potion sizes. Smaller plates can trick the brain into thinking that you are eating larger portions. Many people have been able to lose weight by simply reducing the size of their plate through meals and snacks. (5) 

4. Eat Slowly

Real Age website suggests taking 30 minutes to eat, or at least slowing your eating.(6)  According to Real Age, blood tests showed that slow eating increased levels of two appetite-lowering chemicals by 25 to 30 percent, and these satisfaction hormones stayed high for the next 2 1/2 hours.

Some tips to help you enjoy dinner more slowly, rather than gulping it down, is to make the meal an event to savor.  Set the mood by having a nice table setting, flowers or a small decoration, and music to fit the mood. To add spice and variety to the meal, I’ve bought 4 each of different salad plate patterns (e.g., bright and festive, green and soothing, formal)  at low cost from ebay or at a garage sales.  Bethany Thayer, director of Wellness Programs for Detroit’s Henry Ford Health System says “Pay attention to the food you’re eating,” and gives tips on how to focus on the food while eating. (7)

5. Have a symbol to end your meal

The Frenchy Way to Eat for Pleasure and Good Health suggests you that you end your meal with a signal such as an aperitif, an espresso, a piece of wonderful chocolate. (8)

Having a symbol to end the meal tells your brain and stomach “basta” or enough! You are leaving the table full and satisfied.  Your brain registers that the meal is over, no more eating until the next meal.

Which of these tips will work for you?  The tip on eating the healthy fat before a meal really works for me. So does using smaller plates. I do need to learn to eat more slowly and focus on the meal. I invite you to try one or more of these tips for a week and let us know how it went for you.

References

1. Real Age.com, All About You: Eat This First
2. Fleming, Jill. Thin People Don't Clean Their Plates: Simple Lifestyle Choices for Permanent Weight Loss, La Crosse, WI: Inspiration Presentations, 2005.
3. Halliday, Judy, Arthur Halliday, and Heidi Bylsma. Thin Within: a Grace-oriented Approach to Lasting Weight Loss. [Nashville, Tenn.]: W. Pub. Group, 2002. 
4. Intuitive-eating.blogspot.com, Different Hunger Scales, February 26, 2007, 
5. Smartdietwiki.com, Ten Ways to Reduce Overeating
6. Realage.com, Curb overeating with this Mealtime Trick
7. Ellen Warren, ChicagoTribune.com, Focus on the Food When Eating, May 11, 2010.
8. Mary Brighton, MS, RD, Brightonyourhealth.com, Frency Ways To Eat for Pleasure and Good Health: Un Cafe or Chocolate? April 6,2011.

Are You Getting the Most from Your Medications?

Are you getting the most effectiveness out of the supplements and medications you take? Did you know the time of day you take your medications and drug interactions may impact how well your supplements and medications work?  Today’s blog overviews the impact of time and drug interactions on your medications.

Time of day

Some prescription medications say what time of day they should be taken, but most don’t. Does the time of day impact how well the medication works?  Unfortunately, drug research is almost always done during the day and does not involve testing of new drugs at multiple times of the day. Yet many bodily functions vary throughout the day so that the impact of a drug may depend on circadian rhythms. A new field, chronobiology, hopes to change the way drug testing is done to include timing in drug tests. (1) 

There are some knowns, however. Aspirin is easier on the stomach if not taken in the morning.  Since certain diseases are worse at certain times of the day, taking your medication so it is active when symptoms are worse will give you the best benefit. So if your osteoarthritis gets worse at night, taking your anti-inflammatory around noon or in the afternoon might provide the most relief when the pain is at its peak.

Some older statin medications work better if taken at night. Asthma attacks are more frequent at night and the stomach secrets more acid at night, indicating the medications for these conditions should be taken a few hours before bedtime. (2)

Blood pressure medications are trickier. Most people’s blood pressure dips at night, so these people should take their blood pressure medication in the morning when blood pressure peaks. However, there are people whose blood pressure does not dip at night might do better by taking some of their blood pressure medication at night. (2)  

Interactions

With each medication you take, your chances of having a drug interaction increases. The interaction may either increase or decrease the effectiveness of a medication. Many times a prescription drug label will tell you about interactions (e.g., do not take alcohol while taking this medication), but many times it does not.

What are some of the common interactions?

Calcium can decrease the effectiveness of medications like antibiotics and ACE Inhibitors. To minimize the effects, take calcium at least 1 hour after or 4 hours before taking these medications. (3)  

Another common drug interaction is that medications to treat stomach disorders  can reduce the effectiveness of medications that rely on stomach acid to absorb the medication.  For example, a Canadian study of more than 60,000 people 50 and over found that those who took proton pump inhibitors for more than 5 years were 1.5 times as likely to have hip fractures. (4, 5)

Checking Interactions

Drugs.com has a Drug Interaction Checker where you enter your medications, including over the counter medications, and the website will tell you about the interactions.  This is really nice because it's customized specifically for the medications you take.

Common Drug Interactions - a Chart developed by a pharmacy graduate student.

Drug Interactions - a very nice site with a definition of drug interactions, how they occur, information on absorption and metabolism, the consequences of drug interactions and how drug interactions can be avoided.

References

1. Slate, The Best of Times, the Worst of Times. Nov 1, 2007
2. msnbc.com, What Time You Take Your Blood Pressure Pill Matters, December 17, 2007
3. WebMD.com, Calcium (click the interactions tab)
4. CBSNews.com, Acid Reflux Pills Linked To Hip Fractures, August 11, 2008
5. Everydayhealth,com, Nexium and Bone Loss?, May 7, 2007

How Much Protein is Healthy? Unhealthy?

Per one of my previous blogs, Comparison of Food and Exercise Logging Sites, I log what I eat on Livestrong.com  A benefit of using a logging tool is seeing if I get the right amount of nutrients. Most food logging websites compare your food intake nutrient breakdown with a recommended daily intake. That can cause some concern if you find your intake is over or under the recommendations.  For example, I eat more protein than the recommended USDA guideline.   How much protein do I need?  Do I need that extra protein because of my exercise regime?  Is too much protein harmful?  Today’s blog looks into these questions.

How much protein do you need?

Recommendations on protein requirements vary widely. The USDA  food pyramid suggests that protein make up between 17% to 21% percent of total calories eaten. Twenty percent equates  to 60g of protein for a 1200 calorie diet and 100g of protein for a 2000 calorie diet.  WebMD  states an woman needs about 46 grams of protein a day (that’s about 15% for a 1200 calorie diet), adult men need about 56 grams a day¹ (that’s about 11% for a 2000 diet).  The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein.  (see the footnotes for calculating conversions). ¹  So these three recommendations for protein range anywhere from 10% of your calories to 35% of your calories.

Does increasing protein help?

Increasing protein intake is hyped for weight loss, building muscle mass and as needed for athletic activities.  If so, how much more do you need?  Does the average person who just started an exercise program need to boost their protein intake? 

In a 2005 study, the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories, and reducing fat from 35% to 20% of calories, resulted in sustained weight loss.  Thirty percent equates  to 90g of protein for a 1200 calorie diet and 150g of protein for a 2000 calorie diet. ²

Dr. Peter W. Lemon, researcher in exercise training and proper nutrition, researched protein  needs and concluded that an increase in protein intake to 1.7g per kg of body weight is beneficial for muscle growth through weight training, but only to an extent³ (see Footnotes to calculate your protein needs).  Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more.  He also notes the American diet usually contains enough protein for the average athlete. Research at Vanderbilt University said that increased protein does help for endurance athletes who train for 2-5 hours a day, because they use protein for fuel.⁴

Is too much protein harmful?

There are three reported impacts of too much protein:  overworking the kidneys,  leaching bone calcium, and gout.

Overworking the kidneys : A common misconception about excess protein in the diet is that it can cause kidney damage. Research at Vanderbilt University concluded  that no studies have found an high rate of kidney problems in strength athletes as would be expected if too much protein caused kidney damage.

Leaching bone calcium:  Another apparent misconception  is  that increased protein intake results in calcium wasting.  Studies seem to confirm that increasing protein, when exchanged calorie-for-calorie for carbohydrates, may have a favorable impact on the skeleton in healthy older men and women. 

Whether adding protein improves bones may be partly a function of how much protein the person was eating to begin with.  But in several studies comparing the bones of people eating the standard “recommended daily requirement” of protein with those eating more protein found that those who ate more protein than the standard recommendation had less bone loss.

Gout:  Increased protein consumption from red meat or seafood is associated with an increased risk of gout. But a twelve-year study at Massachusetts General Hospital showed increased consumption of high-protein, purine-rich* vegetables (e.g., asparagus, cauliflower, kidney beans, lentils, lima beans, mushrooms, navy beans) was not associated with increased risk of gout.⁵  The study  also shows that dairy products, which are also high in protein, can help reduce gout.

Conclusion

First, it’s hard to tell just how much protein is the minimum required.   Second, to a certain extent , if you want to build muscle mass through weight lifting or sustain weight loss, if you don’t eat toward the higher end of the recommended  protein range, it might help to increase protein to about 30 percent of your calories. Finally, studies show that increasing protein does no harm, as long as the protein source is not red meat.

Footnotes

*  Purine, when metabolized, turns into uric acid and excess of which causes gout

Calculating grams of protein based on percentage of daily caloric intake:  

Grams of Protein = (Desired calories * Desired protein percentage) / 4

Example: 2000 (desired calories) * .2 (20% desired protein percentage)  / 4 (grams per calorie in protein) = 100 grams protein

Calculate your protein needs for muscle building at 1.7g per kg body weight:

weight in lbs * .7711 =  grams of protein a day

References

1. Protein: Are You Getting Enough?
2.  "A high-protein diet induces sustained reductions in appetite…”, Weigle et al, American  Journal Clinical Nutrition,  2005, pages 41–8.
3. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?, Dr. Peter W. Lemon, Kent State,  Nutrition Reviews, 27 April 2009.
4. How Much Protein Do Athletes Need? Lee Knight Caffery, Vanderbilt University
5. Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men, Hyon K. Choi, M.D., et al, New England Journal of Medicine 2004; 350:1093-1103, March 11, 2004
6. Do low-carb diets cause bone loss?, Laura Dolson, About.com Guide, Updated June 22, 2009, About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Plyometrics – a Fun Workout; Hop, Skip and Jump Like a Kid!

Last year the P90X (X for eXtreme) workout was the buzz and I bought the program.  I enjoyed it, even though I  admit my participation was more like P90L (L for Light).  One P90X workout I especially enjoyed was Plyometrics, something I’d never heard of before.  Plyometrics is a series of jumping, bounding and hopping exercises designed to build explosiveness in sports.  It increases power, which is the combination of speed and strength. For those who want specific details about the benefits of plyometrics and how the workouts build power, I’ve provided links below.

At my age, I’m not looking for power or explosiveness. I’m thankful just to put in my mileage or do spinning. I did notice a slight improvement in running and perhaps more spring and balance in my daily activities which is something us mature folks need.  Above all, plyometrics was fun! It was a break from the typical aerobics and weights.  The sideways skipping and running around a square made me feel like a grade schooler again.

I’ve read that plyometrics can lead to injury. I did the P90X program for a few months with no injury.  Just be sure to warm up and do it gently if you are older or prone to injury (the Plyometrics 101 link below gives an example of a less intense workout).

Check out the links below for plyometrics workouts. And happy hopping, skipping and jumping!

References

The first three links show more moderate versions of plyometrics.  The fourth link is a link to a more vigorous workout.

1. P90x Plyometrics, You Tube, Worldandmaerekoo - Watch this video and you’ll get double the fun by watching two average guys going through the routine. They don’t do complete reps, but you’ll get the idea.
2. P90X Week 3 Plyrometics, YouTube, EboniqueAmazon – Another video of an average person (Ebonique Amazon) going through the P90X routine.
3. Plyometrics 101, YouTube, FabsCyberFitness – Follow the woman if you want a gentler version of the routine.
4. Plyometrics Circuit, YouTube, ironbird 99 – For those who want a more vigorous Plyometric routine.
5. Cooper, Bob. "Plyometric Power." Runner's World: Running Shoes, Marathon Training, Racing. Rodale Press, Aug. 2004. Web. 08 May 2011 – Includes  12 drills for runners who want better balance, increased speed and more agility.
6. Davies, Phil. "Plyometric Training... Programs & Exercises for Power." Phil Davies' Sports Fitness Advisor - Get Fit for Sport & Life. Sporting Excellence, Ltd. Web. 08 May 2011 – Includes links to two articles on the effectiveness of plyometrics plus links to specific plyometric exercises.
7. Quinn, Elizabeth. "Plyometric Exercises – Using Plyometric Exercises to Build Speed and Power." Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes. About.com, 8 Dec. 2008. Web. 08 May 2011 – A description of Plyometrics with references to safety research and safety tips.

BPA in Food Containers: Are Plastic Bottles and Food Cans Safe?

Recent scary reports of the harmful chemical BPA (bisophenol-a) leaching from plastic bottles into my food concern me. I refill plastic water bottles, many of them over 5 years old. I routinely pour boiling water in my Rubbermaid® bottle to make tea.  I use refillable plastic coffee mugs.  Are these habits risky?

BPA, an estrogen-like chemical, is found in hard, clear plastic bottles, dental sealants and in canned goods linings.   Canned beverages contain less of the chemical than canned foods like soup, pasta, fruits and vegetables, which are often processed at high temperatures. Virtually every canned product, even those labeled organic, has liners with BPA.

BPA has been shown to have risks to human development, raising concerns for early puberty, prostate effects, breast cancer, and behavioral impacts from early-life exposures. Pregnant women, infants and young children are most vulnerable to the harmful effects of BPA. More recent studies have shown a possible link to other adult diseases.

BPA in Plastic Bottles

Only a certain type of reusable plastic bottle is of concern, mainly products with a recycle code of 7 that are clear and hard.  You may be able to look up any products you use on the internet to see if they have  BPA. Rubbermaid® has a wonderful page that shows pictures of all their products and tells you which contain BPA.  Rubbermaid® discontinued the use of BPA, but older products on your shelf may have some.

Of more concern is BPA use in baby bottles and canned infant formula. Studies have shown that BPA release increases dramatically when heating plastics with BPA¹. Some manufacturers of baby products have removed BPA from their containers. Walmart and some other retailers are eliminating products with BPA. Look at the label or visit the manufacturer’s website for details on BPA usage in packaging.

BPA in Other Food Products

But what about BPA use in other products?  I haven’t found a lot of research on BPA in can linings. In December 2008, Consumer’s Reports tested canned foods².  They found the highest concentrations of BPA (about 80 times higher than their expert’s recommended daily limit),  in canned green beans and canned soups.  They noted there could be variability among products.  Canned juice had low levels of BPA, but Consumer’s Reports reminded readers that children may consume several cans a day. It should be noted that some manufacturers are taking BPA out of their canned goods liners.  Check the can label or the manufacturer’s website.

Conclusion

I found that refilling my water bottles is safe. They don’t contain BPA. I may reconsider making tea in a plastic container. Even though it doesn’t have BPA,  I wonder what other harmful chemicals might be leaching out of the plastic because of the boiling water.  If you find some of the containers you use for food storage have BPA, you might choose to discard them.  Both ConsumerReports and The National Institute of Health Sciences – National Institutes of Health showed some concern over canned products and recommend reduced usage if you are concerned. Many sources also recommend not using plastic in the microwave.

References

1. Plastic Bottles Release Potentially Harmful Chemicals (Bisphenol A) After Contact With Hot Liquids, ScienceDaily (Feb. 4, 2008), A University of Cincinnati study discovered the amount of BPA that leaches from products increases from 15-55% when boiling water is put into the container. 
2. Concern over canned foods, lab tests, ConsumerReports, December 2009, pp 54-55.
3. Timeline: BPA from Invention to Phase-Out, Environmental Working Group (EWG), Jane Houlihan, Sonya Lunder, Anila Jacob. April 2008, Updated March 2011   A Very detailed listing of activities by agencies in BPA research, laws, etc.
4. Since You Asked  - Bisphenol A (BPA ),  National Institute of Health Sciences – National Institutes of Health.
5. FAQs: The Safety of Plastic Beverage Bottles, Plastics Info, sponsored by the American Chemistry Council.
6. Update on Bisphenol A (BPA) for Use in Food: January 2010, U. S. Federal Drug Administration.
7. Are toxic plastics lurking in your kitchen?, New York Times - Health, Tara Parker-Pope, April 22, 2008.