Nutrition Label Gets a Makeover

The U.S. Food and Drug administration recently revealed that the nutrition label will be getting a makeover with updated nutritional information on packaged foods sold in the United States. The changes were made in an effort to increase awareness among consumers about what is in their food and help people make informed choices about what they feed themselves and their families. The Nutrition Facts label has been a resource for Americans for more than 20 years, providing information on calories, fat and other nutrients. The updated label has some improvements that make it even easier for consumers to make healthy food choices.

Most manufacturers will be required to use the new label by July 26, 2018. The key updates of the label include:

• The new design will highlight “calories” and “servings” and the requirements for servings sizes will more closely reflect the amount of food people typically eat. The last serving size requirements were published in 1993 and the amount people eat and drink has changed significantly since then.

• Certain food products will now have “dual column” labels; one label will provide “per serving” nutrition information while the other will provide “per package” nutrition information. “Dual columns” will be used for products with multiple servings, such as a pint of ice cream. Packages that are between one to two servings, and which people typically consume in one sitting (such as a 20-ounce soda), will be labeled as one serving.

• Daily values for nutrients will be updated to remain consistent with the Institute of Medicine recommendations.

• Vitamin D and potassium will include actual gram amount in addition to percent daily value since deficiencies of these nutrients are common.

Bottom line: The nutrition label has been a valuable resource to consumers for more than 20 years, but it is no secret that what we eat and the amount we eat has significantly changed over time. The updates will more accurately provide nutrition information based on typical serving sizes and will help further guide people to make healthier choices for themselves and their families. And remember, the healthiest foods, such as fruits and vegetables, don’t need a nutrition label at all!

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Benefits of Bikram Yoga

Bikram yoga isn’t your typical hot yoga. Brought to the United States in the late 90’s, this type of yoga is practiced at 105 degrees Fahrenheit and 40 percent humidity. The class consists of 26 repeating, structured poses, which are done in a ninety minute session. These vigorous movements require lengthy, forceful and well-controlled contractions of all major muscle groups. Over the years, the practice of Bikram yoga has gained popularity and its potential benefits have caught the attention of researchers.

A study from Colorado State University published in The Journal of Strength and Conditioning Research, sought to determine whether Bikram yoga has any short-term effects on muscular flexibility, endurance, cardiovascular health and weight loss among healthy young adults. The study included 22 young, healthy adults who were split into two groups: the yoga group and the non-yoga control group. The yoga group practiced Bikram yoga for eight weeks, three times per week; the control group did not practice any yoga. All subjects were assessed for muscular endurance and flexibility, cardiovascular health, and body composition before and after the eight weeks.

Results of the study demonstrated that Bikram yoga promotes muscular strength, greater flexibility in the lower back and hamstrings, and a small but insignificant decrease in body fat and increase in lean body mass compared to the non-yoga control group. Surprisingly, the results did not show any decrease in blood pressure or improved cardiorespiratory health with the practice of Bikram yoga. Researchers concluded that cardiovascular benefits can potentially be observed if Bikram yoga is practiced over a longer period of time.

Bottom line: Bikram yoga targets major muscle groups that tend to become less flexible as we age, and regular practice promotes both strength and flexibility. Additionally, Bikram yoga may increase lean muscle mass and improve body composition. If yoga in a hot, humid room is not your cup of tea, research shows that practicing yoga without the heat is still a great way to promote physical fitness and overall health. Remember to check with your doctor before starting any new exercise regimen. 

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High Fructose Corn Syrup: Bad or Really Bad?

High Fructose Corn Syrup (HFCS) is a popular sweetener that is widely used in processed foods. Unlike sugars such as lactose and fructose, HFCS does not occur naturally in nature. HFCS is created in a laboratory from cornstarch and was first used in the food supply in the 70’s when corn prices were inexpensive. HFCS quickly grew in popularity. During this time, the country’s obesity rates also rose. The increased consumption of HFCS left researchers wondering if there was an association between the two.

The most common foods that contain HFCS include breakfast cereals, beverages, canned fruits, snack foods, desserts, soups and dairy products. Due to a large population of kids and adolescents consuming HFCS-containing products and the staggering number of obesity rates among this group, researchers reviewed the literature on the association between childhood obesity and HFCS consumption.

The article, published in the Journal of Pediatric Obesity, included four systemic reviews and two meta-analyses. Results of these systemic reviews and meta-analyses were mixed; while two of the systemic reviews concluded there was no association between consumption of HFCS and childhood obesity, the other two systemic reviews demonstrated a possible link between consumption of HFCS and childhood obesity. The meta-analyses found that consumption of HFCS, especially from sugar-sweetened beverages, may contribute to obesity in children. The researchers determined that while the evidence linking consumption of HFCS and obesity in children is inconclusive, there is well-established research on the association between excess calorie intake and reduced physical activity and rising rates of childhood obesity.

Bottom line: HFCS provides empty calories; it is recommended to limit the amount of empty calories in the diet as these add to total calorie intake but are devoid of nutrients. Since HFCS is used in processed foods, limiting your intake of processed foods will help reduce your consumption of HFCS. The American Academy of Pediatrics warns against frequent consumption of soda, fruit drinks and sport beverages and recommends paying close attention to portion sizes if these beverages are consumed. Following these recommendations and encouraging exercise are proven methods to help reduce and prevent obesity in children.

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Does Fat Enhance Vitamin D Absorption?

Many Americans look to supplements to get their vitamins and minerals. This is especially true for those living in the northern region of the USA when it comes to vitamin D -- the sunshine vitamin. Synthesis of vitamin D is triggered in the body when the skin is exposed to ultraviolet light from the sun. Because vitamin D is naturally present in very few foods, it can be difficult for those in sun-deprived regions to get the recommended daily dose.

Vitamin D is a fat-soluble vitamin and researchers at Tufts University sought to determine whether there is a specific type of fat that best enhances vitamin D absorption. The researchers looked at whether vitamin D absorption was enhanced when the supplement was taken with a meal containing fat compared to a fat-free meal and whether a meal containing a higher ratio of monounsaturated fatty acids (MUFA) to polyunsaturated fatty acids (PUFA) further enhanced absorption. PUFAs are found in different oils such as corn oil, canola oil, soybean oil and fatty fish, whereas MUFAs are mostly found in olive oil, avocado, peanut butter, and other nuts and seeds. The typical Western diet is often higher in PUFAs than MUFAs since PUFAs are added to many processed foods.

The study participants were divided into three breakfast meal groups: one group consumed a fat-free breakfast, one group consumed a breakfast with 30 percent of calories coming from fat with a low MUFA:PUFA ratio (1:4), and one group consumed a breakfast with 30 percent of calories coming from fat with a higher MUFA:PUFA ratio (4:1). For all the breakfast types, subjects were given a 50,000 IU capsule of vitamin D-3. Plasma vitamin D levels were measured before the dose and at 10, 12 and 14 hours after the dose.

Results showed that taking the vitamin D-3 supplement with a meal that includes fat increases absorption. The mean peak of plasma vitamin D-3 levels (12 hours) in the blood was 32 percent greater in subjects who were consuming the supplement with a fat-containing meal versus the fat-free group. However, the researchers did not find a significant difference in absorption between the high or low MUFA:PUFA groups.

Bottom Line: Vitamin D deficiency is quite common, especially among those with limited exposure to sunlight. Vitamin D supplements can be helpful to prevent deficiency for those unable to get adequate amounts through food or sunlight. If you do take a vitamin D supplement, taking the supplement with a fat-containing meal can enhance absorption. There are many ways to add healthy fats to your morning, such as topping oatmeal with nuts or spreading avocado or peanut butter on whole grain toast. 

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Improve Children’s Behavior with Omega-3

Research points to the significance of dietary omega-3 intake and brain development, but new evidence shows that omega-3’s may also help improve behavior issues in children. A study published in The Journal of Child Psychology and Psychiatry found that a balanced diet and supplemental omega-3 intake is linked to improved behavior in children.

The study was conducted using a double-blind, placebo-controlled trial -- the gold standard in research. Two hundred children between the ages of 8 and 16 were randomly divided between two groups, a treatment group and a placebo group. The treatment group drank a daily fruit drink with 1g of omega-3 and the control group drank a daily fruit drink without omega-3 for six months. Participants and their caregivers were asked to report behavior problems at the beginning of the study, after six months of drinking the fruit juice and then six months after they stopped drinking the fruit juice.

Results showed that omega-3 supplementation decreased behavior problems in children while taking supplementation. Participants and caregivers also reported that behavior improvement continued in the six months after stopping the omega-3 drink.

Bottom line: New research provides “initial evidence” that omega-3 supplementation may help resolve behavioral problems in children; further research is needed to confirm findings. omega-3’s are found in food sources such as fish, flaxseeds, flaxseed oil and walnuts. 

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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Lifestyle Intervention Prevents Diabetes

The prevalence of diabetes continues to climb; the Centers for Disease Control and Prevention (CDC) reports 29.1 million people (9.3 percent of the U.S. population) have diabetes and 1.7 million new cases are diagnosed each year. A recent systematic review evaluated the effectiveness of diet and physical activity promotion programs for individuals at increased risk for type 2 diabetes.

Identifying those with prediabetes is key to implementing effective lifestyle interventions to decrease the disease progression. Prediabetes is a condition in which blood sugar levels are higher than normal but not high enough to be classified as diabetes. Without intervention, prediabetes is likely to progress to type 2 diabetes. 

Evidence suggests that diet and physical activity promotion programs are effective in preventing the progression of diabetes in those with prediabetes. Results from sixteen studies showed that participants involved in diet and physical activity promotion programs were about 40 percent less likely to develop diabetes than those who were not. Furthermore, these programs also proved to be effective for weight loss and improving risk factors such as low HDL (good cholesterol), high LDL (bad cholesterol), and elevated blood pressure and triglycerides. Individuals that participated in high-intensity programs (as determined by number of sessions and individual sessions with health professionals) benefited from greater weight loss and lower risk for developing diabetes.

Bottom Line: Programs that promote physical activity and proper nutrition can significantly lower risks for developing diabetes and promote heart health. The first step in lowering your risks for chronic disease is knowing your numbers. While it can be daunting to find out that you are at risk for developing type 2 diabetes, studies show that you can significantly reduce and even reverse your risk through modest weight loss and increased physical activity. 

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