Archive for the ‘Weight Loss’ Category

Fructose: The Weight-Gain Sugar

Wednesday, January 4th, 2012

By: Korey, DiRoma, ND

Obesity is an epidemic in America that now affects many millions of adults and children. Obesity is classified as having a body mass index (BMI) of greater than 30. According to the CDC, the percentage of the population who are obese has steadily increased from 14% in 1960 to 35% in 2008. The percentage of kids ages 6-19 who are obese has risen from 5% in 1976 to almost 20% in 2008.

what could be causing this large increase in obesity over the past 50 years? In a study published in the American Journal of Clinical Nutrition*, data from the US Department of Agriculture was analyzed using food consumption tables. Between the years of 1970 and 1990, high fructose corn syrup (HCSF) consumption increased by more than 1000%! No other food came close to this increase. For many years, average fructose consumption was about 16-20 grams (3-4 tsp) daily, mostly from fresh fruits. Now the average person consumes 80-100 grams (16-20
tsp) of fructose. Not difficult to do the math.

what exactly is fructose? Fructose is a simple sugar that is found naturally in fruits and vegetables, cane sugar, honey, maple syrup, and agave syrup. It is usually found in combination with glucose, another simple sugar. There are fruits, such as apples and grapes, that naturally have higher concentrations of fructose, generally 60% fructose and 40% glucose, and are therefore commonly used as “natural” sweeteners. HFCS
is manufactured to be anywhere from 55-95% fructose, with the rest being glucose. Honey, maple, and agave all have higher fructose concentrations.

why do we use fructose? Well fructose is the sweetest tasting sugar, even sweeter than glucose. And in the early 1970s, studies started reporting that the use of non-glucose sugars was better for diabetic patients. So it began that fructose, mostly as HFCS, was added to foods and
beverages as a sweetener.

How is fructose making me gain weight? Fructose is metabolized much differently than glucose. It is metabolized in the liver and produces either more glucose, or more fats in the form of triglycerides. When this happens, blood sugar (glucose) levels can further increase (which can eventually lead to insulin resistance), and fat levels increase. Fructose also does not stimulate production of leptin , a hormone that controls appetite. When your leptin level is high, this tells the body to stop eating. Without that message from leptin, your appetite doesn’t know to ease up. So if you drink a can of soda, not only will this not satisfy your hunger, but in the long run it can lead to a pattern of over-eating and high daily calorie consumption.

what is the take-away message? To fight obesity, decrease your sugar consumption, especially in the form of fructose from HFCS, fruit juices, sweetened beverages, and processed foods. Look at those labels, read those ingredients (and understand what they are!), eat fresh foods whenever possible, and drink lots of water or herbal tea (no calories). And if you eat a lot of sugar, you have to exercise to burn sugar, otherwise it all gets converted to fat!

Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ,
Popkin BM.Pennington
Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808,
USA. brayga@pbrc.edu

Am J Clin Nutr. 2004 Oct;80(4):1090.

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Posted in gastrointestinal health, Korey DiRoma Naturopath, Nutrition, obesity, weight gain, Weight Loss | Click Here to Add a Comment »

Initiating A Lifestyle Change

Monday, December 19th, 2011

By: Kylie K. Boos, RN

We all know the feeling; you get a great idea and you just go with it. You go full out, head first, with an enthusiastic, “I can do this” attitude and then the realization of reality kicks in and you get the wind knocked out of you. In all of your glory you forget that you actually have to do something in order for the great idea to happen.  This, my friends, is what goes through our minds when we think about initiating a lifestyle change. Whether it be challenging you to go to the gym or vowing to eat organic, we all have this great intention but don’t always follow through.  With the New Year just around the corner I figured this would be a great time to nudge you to stick with it with a little advice.

The most challenging hurdle that we must all overcome in order to succeed at anything is ourselves!  We are our worst enemy and the only way to get past our reservations is to push the mental challenge in a positive yet selfish direction.  You might think, positive yet selfish? You’ve
got to be kidding me. No I am not. This is the hard reality here.  You want to think positively as in “I can do this” but you also need to be thinking, “I can do this because this is what I want.” When setting a goal you have to keep in mind that this is your goal. Not anyone else’s.  No one is going to wake you up at 5am to get you motivated to hit the gym.  You have to rely on yourself and be strong.

Staying strong especially through the holidays is really tough to do.  Pre-holiday festivities, holiday work parties, after-the-holiday parties and plenty of other reasons to overeat and forgo the gym are upon us. This is the time where our will power is tested and where we can really show ourselves that we have what it takes in order to succeed.  The best thing to do is to stick to as normal of a routine as possible.  If you go to the gym after work on a regular basis, continue to do so.  If you have an obligation to attend then work out before you go to work.  Make small changes in your routine, do not alter altogether because this will disrupt your normal pattern and can ultimately lead to you accidentally “giving up” on your goals.

Forget the past and move on. Slipped up and ate too much or skipped a couple of workouts? Don’t panic.  You cannot waste time or energy thinking of ways you could have “been better”, what’s done is done.  The only thing you can do is get back on the horse.  After a binge at a holiday party or a couple of unexcused absences from the gym, the best thing to do is to acknowledge the mishap and get back into your normal routine.  Congratulate yourself for feeling guilty and know that this is a good sign, it means you care. It’s not too late to being again with extra enthusiasm and some insight as to what can happen if you get off track.

Now is the time for you to start a change!  The holidays and the New Year is a good excuse for initiating a lifestyle change but honestly, any day is a good day to start.  It does not have to be a New Year’s resolution or anything pertaining to anybody else.  This has everything to do with you and what it will take to get you motivated enough to think about making a change and then actually implementing it.  The idea of making a change is exciting and thrills even the best of us but it is those who actually stick to their idea who are really rare.  My only question is, are you strong enough to be one them?

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Posted in Cardiovascular Health, gastrointestinal health, Healthcare Reform, Kylie Boos RN, Nutrition, Physical Fitness, Preventative Health, Stress Management, Weight Loss | Click Here to Add a Comment »

The Challenges of Weight Loss, Part 2

Tuesday, January 4th, 2011

By: Korey DiRoma, ND 
As we explored in part 1, diet and exercise remains a key factor in weight loss. But what happens when these are not enough? When what has worked in the past is no longer working? There could be other factors involved that could be hindering your ability to lose weight.

 Do you have a slow metabolism or fast metabolism? Your thyroid gland plays a role in your metabolism. If it is low or hypofunctioning, this could lower your overall metabolic rate leading to weight gain. A blood test can determine your thyroid functioning.

 Sugar metabolism plays a large role in energy expenditure and fat storage. However, not all sugars act the same in our bodies. Glucose stimulates insulin secretion that then promotes the cells to take up glucose for use as energy or to store as glycogen. The presence of insulin inhibits fat breakdown for energy (because now the body is using sugar) and promotes fat cells to not only take in fat, but also to produce fat (typically in the form of triglycerides). Therefore in the presence of circulating insulin, the body is going to make and store fat. This is why insulin resistance is associated with weight gain.

Fructose on the other hand, does not stimulate insulin production. It is metabolized in the liver and stored as glycogen or fat (in the form of triglycerides). Therefore, if we are inactive and not using our glycogen store in our muscles, we will convert fructose directly to fat. This is why fructose sweetened beverages and excessive consumption of fructose may be a possible health problem and could be contributing to the obesity epidemic. 1,2,3 Glucose, insulin, and triglyceride blood tests can be performed to determine your metabolic status.

 Chronic inflammation can also lead to weight gain. Most commonly inflammation is thought of as painful or swollen joints, but chronic inflammation can brew in the body as a response to diet and environment. Inflammation may have an affect on a hormone called leptin.4,5 Leptin, mostly produced in fat cells, sends signals to the brain to decrease appetite and increase energy expenditure. Since leptin is produced in the fat cells, it circulates in our bodies proportionally to the total number of fat cells. This makes sense since leptin decreases appetite and the more fat cells there are, the less need there would be to eat. However, inflammation and too much leptin leads to leptin resistance, causing a decreased ability for leptin to decrease appetite. One way to reduce inflammation is to investigate any food allergies that could be causing chronic inflammation. I have seen success with patients who follow a personalized hypoallergenic diet according to their food allergy results and successfully lose weight. Having a personalized diet plan is often more successful than trying a diet that is marketed to the masses for weight loss.

 J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72.Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women.

Teff KL, Elliott SS, Tschöp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ.Monell Chemical Senses Center, University of Pennsylvania, Philadelphia 19104, USA.

http://www.ncbi.nlm.nih.gov/pubmed/15181085

Nutrition. 2010 Nov-Dec;26(11-12):1044-9. Epub 2010 May 14.Fructose and metabolic diseases: new findings, new questions.

Tappy L, Lê KA, Tran C, Paquot N.  Department of Physiology, University of Lausanne, Lausanne, Switzerland. luc.tappy@unil.ch

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 Am J Clin Nutr. 2004 Apr;79(4):537-43. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ, Popkin BM.  Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808, USA. brayga@pbrc.edu

http://www.ncbi.nlm.nih.gov/pubmed/15051594

J Immunol. 2005 Mar 15;174(6):3137-42.  Leptin in immunology.

Matarese G, Moschos S, Mantzoros CS.  Gruppo di ImmunoEndocrinologia, Istituto di Endocrinologia e Oncologia Sperimenttale, Consiglio Nazionale delle Ricerche, Naples, Italy

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 J Am Coll Cardiol. 2008 Oct 7;52(15):1201-10.  Leptin resistance: a possible interface of inflammation and metabolism in obesity-related cardiovascular disease.

Martin SS, Qasim A, Reilly MP.  Department of Medicine, Cardiovascular Institute, University of Pennsylvania School of Medicine, Philadelphia, Pennsylvania 19104-6160, USA.

http://www.ncbi.nlm.nih.gov/pubmed/18926322

Posted in Korey DiRoma Naturopath, Nutrition, Physical Fitness, Preventative Health, Weight Loss | Comments Off

The Challenges of Weight Loss, PART I

Monday, October 11th, 2010

By: Korey DiRoma, ND
As drugs for weight loss are currently seeking approval by the FDA, one has gone the way of Fen-Phen and has been pulled off the market. The drug Meridia has been on the market since 1997 and boasted claims of at least 5 percent weight loss over placebo. However, Abbot Laboratories, the maker of the drug, voluntarily pulled the drug off the market due to clinical trials showing increased risk of heart attack and stroke.

The search continues for the “one” pill that will cause weight loss. In July the FDA disapproved Qnexa for the market, a new diet pill that combines an amphetamine and an anticonvulsant. And not just drugs, but natural products are constantly being marketed as the next “fat burner”.

The problem with developing a weight loss pill or supplement is that weight gain is multi-factorial and can be different for each person. Drug companies investigate ways to suppress the appetite, decrease gut absorption of fats, and increase metabolism as quick fixes. However, there are many other factors that cause increased weight gain. And we all know the main factor, and that is high calorie processed and restaurant food. Now that New York has passed a law to put calories next to menu items, it’s no wonder why the most recent government data reports that more than 2/3 of the American population is obese or overweight. There are often very few meals under 1000 calories, and there are many that are closer to 2000 calories! For most of us, that is considered an entire days worth of calories in one meal.

The other most common factor to weight gain is lack of activity or exercise.  Walking is great exercise and perhaps one of the most common forms of exercise. However, it is not the best calorie burner. Walking for 30 minutes at a rate of 3-4 miles per hour burns about 150 calories.  Walking for 1 hour at 20 minutes per mile (3 miles per hour) burns about 240 calories. One Grand Latte from Starbucks is 272 calories, and that is without any sugar, syrups, or whipped cream. Some activities burn many more calories, for example 30 minutes of cross-country skiing burns about 390 calories, 30 min of rock climbing burns 373 calories, and playing golf while walking with bag 18 holes burns almost 2,000 calories! So as Americans, we are fighting high calorie foods with not enough activity to burn these calories. Not everyone can do these activities every day, but find an activity, preferably outdoors, that you can do at least once per week, and make them different every week. The body does better with change, rather than doing the same routine all the time. Before starting any rigorous activity, please consult with your health care provider first.

In my next blog, Part 2, I will discuss other factors of weight loss when diet and exercise alone are not working.

Posted in General, Korey DiRoma Naturopath, Nutrition, Physical Fitness, Preventative Health, Weight Loss | Comments Off

Exercise 7 Hours Per Week?

Wednesday, March 31st, 2010

By Korey DiRoma, ND

Recently there was a study published in JAMA (Journal of the American Medical Association) that concluded that women need to exercise 1 hour per day 7 days per week  to MAINTAIN weight, let alone lose weight. I have since heard on multiple T.V. and radio broadcasts about the study, and the reaction from women has not been positive, for obvious reasons. Women lead very busy lives and finding the time for 1 hour of exercise every day sounds more like burden than anything else.  So I’m writing this blog to shed some light on this study, and to clarify what the study actually concluded.

The study was published by the Department of Medicine in Brigham and Women’s Hospital at Harvard Medical School. The group was comprised of 34,079 women with an average age of 54 years old over a 15 year period. The diet was described as a “usual” diet. Three groups were followed, those exercising less than 2.5 hours per week, those exercising 2.5 to 7 hours per week, and those exercising over 7 hours per week. The exercise was defined as moderate-intensity activity.

The study concluded that all women in the group gained an average of 5.7 pounds over a 15 year period. There were only slight differences in weight gain among the groups taken in 3 year intervals, about ¼ pound. And activity level correlated with successfully maintaining weight only for those with a Body Mass Index, or BMI, of less than 25, but not for those with a BMI of greater than 25 or 30.

 So what does all of this mean? There does not seem to be large enough differences in weight gain between the different exercise groups. And the only group who actually maintained weight, defined as <5 pounds over 15 years, were those who already had a normal BMI of less than 25.

 As far as exercise is concerned, some activity is better than no activity. So don’t feel that you need to exercise 1 hour per day every day to maintain your weight. Plus in this study moderate-intensity activity was defined as brisk walking, dancing, or gardening. Higher intensity exercises typically require less time, because they burn more calories. And we all know that the more weight loss equals calories in minus calories out. What I have found is that many of us are not exercising with enough intensity, and eating too many high calorie foods. So my recommendation is to find an activity you like to do (it doesn’t always mean going to the gym) like hiking, swimming, kayaking, golfing, biking, running, etc. and do it often. The more you enjoy your activity, the more likely you will actually do it

Posted in General, Korey DiRoma Naturopath, Physical Fitness, Preventative Health, Weight Loss, Women's Health | Comments Off

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