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.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

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. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

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. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

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. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

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. 

Source 

Visit Wellness Workdays for more information about our worksite wellness programs.

Fight Inflammation with Flavonoids

We all know that fruits and vegetables are good for us, but what exactly are the disease-fighting compounds that make them so great? Anthocyanins and flavanols are part of the flavonoid family of disease-fighting phytochemicals found in plant foods. Evidence suggests that flavonoids may help decrease inflammation in the body and protect against certain chronic diseases including cardiovascular disease, diabetes, some cancers, Parkinson disease and cognitive decline.

Research shows that higher anthocyanin and flavanol intake is associated with lower levels of inflammation in the body. This anti-inflammatory effect may contribute to the decreased risk of chronic disease associated with high intakes of flavonoids. In food-based analyses, higher intakes of apples, pears, red wine and strawberries were associated with a lower inflammation score.

To help further understand the protective role of flavonoids, researchers analyzed the intake of 2,375 Framingham Heart Study Offspring Cohort participants. Using food frequency questionnaires, researchers calculated each participant’s intake of total flavonoids and their classes (anthocyanins, flavonols, flavanones, flavan-3-ols, polymers and flavones). The researchers also measured the participant’s individual inflammatory biomarkers to determine the amount of inflammation in the body.

Bottom Line: Anthocyanins and flavanols are powerful disease-fighting phytochemicals that may help reduce chronic disease risk by decreasing inflammation in the body. Fruits and vegetables are packed with these phytochemicals; to reap the benefits, include a variety of fruits and vegetables in your diet. A good rule of thumb: strive for at least five servings of fruit and vegetables per day, and aim to include at least two different colored fruits and/or vegetables with each meal.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Beyond ROI -- Employers Use VOI to Measure Wellness Program Success

A new report from the International Foundation of Employee Benefit Plans finds employers are measuring wellness program success using Value on Investment (VOI) in addition to Return on Investment (ROI). More than one-quarter of organizations are measuring their wellness program success with traditional ROI while half are using at least one VOI measure to track success. VOI measures include employee engagement, turnover, absenteeism, productivity and recruitment/referral rates.

The report compared organizations achieving positive wellness VOI with the average organization that only offered wellness initiatives. It found that organizations with positive wellness VOI provide a wider range of wellness offerings than other organizations. These offerings include fitness and nutrition programs, screening and treatment options, social and community events, stress and mental health guidance, and purpose and growth plans. Positive VOI wellness programs are also more likely to use a wide variety of wellness communication channels to reach employees such as seminars, speakers, testimonials, books, brochures, health fairs, peer groups, mentors and social media.

The study found that employers with a strong VOI approach wellness more holistically than traditional ROI focused wellness programs and offer initiatives including flexible work hours, stress-management programs, staff outings and charity drives.

When companies measure ROI, they fail to capture the larger effect employee health initiatives have on the business as a whole, but VOI allows companies to assess how their wellness strategy affects goals such as engagement, productivity and absenteeism.

Source

Visit Wellness Workdays for more information about our worksite wellness programs. Check out our News & Events page to learn about our June 7 webinar and check back frequently for additional webinars, including a session on VOI. Dates to be released soon.

Build a Competitive Business with Wellness

Employees are an organization’s greatest asset. For this reason, employers should deploy the same amount of resources for employee wellness programs that is put toward building their business. Wellness programs should no longer be used as a mere enticement for recruitment of new talent but should instead be viewed as a necessity to be competitive in business.

Now is the time for employers to embrace wellness as a cost saving measure. Employers spend approximately $93 billion per year on obesity and related chronic diseases. In addition, the indirect costs of ill health may be several times greater than these direct medical costs. To compound matters, the US workforce is aging. By 2018, nearly one-quarter of the workforce will be 55 years or older. And, unfortunately, as employees age their health risks increase.

According to the CDC, 117 million Americans – or roughly half of US adults – have at least one chronic disease and one-quarter have multiple chronic conditions; and rates are expected to increase for certain illnesses. By 2050, the number of adults with diabetes could double or triple. And it’s not simply physical health that employers need to worry about. Approximately 18 percent of the population suffers from a diagnosable mental illness and a global analysis found that depression, anxiety and stress are rapidly increasing. These disorders take a toll on energy, focus and mood, in addition to causing increases in absenteeism due to doctors’ visits and sick days.

Newcomers to the workforce are affecting the landscape as well. The millennial generation who favor independence, leadership, creativity and a healthy work-life balance also favor wellness. Success in this new world will depend on an employer’s ability to maintain older, experienced workers, keep health care costs down and satisfy the ideals of the incoming generations.

To maximize the benefit of wellness programs consider the needs of your employees, the unique structure of your organization and available resources. According to Harvard University researchers, wellness programs returned over $3.00 in health care savings for every dollar that the company invested. Further, it is estimated that an improvement in mental health would save companies $21.6 billion due to reduced absenteeism alone. And a recent report in the Economist found that 89 percent of employee respondents believe that wellness programs improve their well-being and happiness.

Employers and management need to embrace the notion that it is not fiscally prudent to put employee health on the back burner; employee well-being is the foundation of a successful company. When a business employs a healthy, satisfied and engaged workforce, productivity goes up, influence expands, health costs decline and profits increase.

At Wellness Workdays, our comprehensive wellness programs encompass total well-being. We work with organizations across the country to develop programs that target the specific needs of each workforce – from physical and mental health to emotional health and fiscal fitness. A number of our programs involve spouses and children, which enables us to develop healthy employees and healthy families. Let us help you make your organization healthy in every dimension.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Mealtime Approach for Individuals with Dementia

Malnutrition and dehydration are common among those living with dementia; studies have shown that up to 45 percent of those living with dementia experience poor food intake and subsequent weight loss. Malnutrition and dehydration can negatively impact quality of life, but new research shows taking a different approach to mealtimes can help.

In this study, the research team reviewed and assessed the effectiveness of 56 interventions aimed to improve or maintain the food and drink intake among more than 2,200 people with dementia. The team reviewed various intervention methods including changing the color of eating utensils, increasing exercise, playing music, family-style eating and boosting the social aspect of eating. In addition, the researchers looked at whether education for caregivers and behavioral interventions, such as giving encouragement for eating, would have a positive impact.

There were no clearly effective or ineffective interventions identified. The interventions that proved promising included having family-style meals, social interaction during meals, longer mealtimes, music during mealtime and having snacks available throughout the day. While more research is needed to confirm these results, it is evident that there are many elements to consider when feeding individuals with dementia.

Bottom Line: Malnutrition and dehydration can negatively impact the quality of life for those suffering with dementia. While there isn’t a one-size-fits-all intervention, social interaction, engagement, meal patterns, meal timing and atmosphere can all play a role in the nutritional well-being and the quality of life for those suffering with dementia or cognitive decline. If you are caring for a loved one with dementia, make sure meals are served in a calming atmosphere with music, provide access to snacks, extend meal times and offer social interaction during meals. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Consistent Sleep Patterns Cut Calories

Poor lifestyle habits during childhood often continue into adulthood. Evidence shows that obese children are seven times more likely to become obese adults compared to normal weight children. Obese children are also at an increased risk of insulin resistance and metabolic syndrome. While an unhealthy diet and lack of exercise can lead to weight gain and excess abdominal fat, research indicates poor sleep habits can contribute to the problem.

A recent study examined data from 324 adolescents who participated in the Penn State Child Cohort examination and investigated the association between objectively measured habitual sleep duration (amount of time asleep), habitual sleep variability (variability in sleep schedule), and energy and snack intake in adolescents. Participants were required to complete the Youth/Adolescent Food Frequency Questionnaire to obtain the daily average total calories, protein, fat and carbohydrate intake. In order to measure sleep, each member wore an activity device on their non-dominant hand to track sleep duration over eight consecutive nights. The average sleep duration from the seven-night span was used for habitual sleep duration and any variation was used for habitual sleep variation. Abdominal fat was also measured.

The results showed that increased sleep variability was associated with higher energy intake, particularly from carbohydrates and fats. For example, with a one-hour increase in sleep variability there was a 170 calorie increase in total daily caloric intake. Higher sleep variability was also associated with increased snack consumption after dinner.

Bottom Line: Healthy habits begin during childhood. Maintaining a regular sleep pattern promotes mental and physical well-being for children and adults. Try setting a goal for your whole family at the beginning of the week to keep a reasonable bedtime. Promote a restful environment by turning off all electronics, making sure the room is dark and setting a comfortable temperature. Thirty minutes before bedtime, try calming activities with your kids such as simple yoga poses, stretching or reading.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Manage Your Weight with Yogurt

Yogurt and other dairy products have recently been making quite the buzz in the world of health and nutrition. One day you might hear that full fat milk and high sugar yogurts contribute to obesity, while the next day you hear they are the key to maintaining a healthy weight. The truth is that yogurt itself might be unique from other dairy products and, depending on which kind you choose, could be quite beneficial to your health.

A team of researchers summarized a number of studies that demonstrated the benefits of yogurt. Yogurt is processed differently than milk and cheese; nutrients like B vitamins, protein, riboflavin, calcium, potassium, magnesium and zinc are all more heavily concentrated in yogurt than in other forms of dairy. Studies showed that those who eat yogurt on a regular basis tend to have an overall healthier diet than those who do not consume yogurt. Yogurt also contains probiotics, which research shows may play a major role in healthy digestion and immunologic function.

Several previous randomized control trials demonstrated how yogurt influences weight loss. In one study, researchers divided 34 obese participants into two groups: the intervention group consumed a 6-ounce serving of yogurt three times a day while the control group consumed a 6-ounce gelatin placebo three times per day. Both groups followed a calorie-restricted diet. The yogurt intervention group experienced a 33 percent greater weight reduction than the other groups, as well as a 60 percent greater loss of body fat mass.

So what is it about yogurt? Researchers believe it might have to do with the bioavailability of nutrients in yogurt. Calcium, which is also more concentrated in yogurt, may play a role in reducing lipogenesis and overall weight gain. A high protein yogurt is a great filling snack that may help prevent overeating at meals.

Bottom Line: While the benefits of yogurt are still being explored, there’s no shortage of evidence that shows consuming yogurt can promote a healthy weight. It is important to read your labels; fruit-flavored yogurts tend to be high in added sugar. If you’re looking for a filling snack, opt for Greek or Icelandic-style yogurts, which are higher in protein, helping you stay fuller longer. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Eat More Beans

We’ve all heard that legumes such as pinto beans, chickpeas and lentils are good for us. Now there is stronger evidence that legumes can help control appetite, reduce cravings and promote weight loss.

Researchers at the Institute of Nutrition and Health Food at Tongji University studied the effects of α-galacto-oligosaccharides (α-GOSs), a prebiotic derivative of legumes, on appetite, fat loss and inflammation in 88 healthy, overweight adult subjects. Individuals were randomly divided into four groups -- a control group that received a placebo, or one of three treatment groups, each receiving different doses of α-GOSs. The doses contained similar amounts of α-GOSs found in ¾ - 2 ¼ cups of beans. The participants drank 250 mL of oolong tea twice per day for two weeks. The treatment group’s tea contained the specific dose of α-GOSs, while the control group drank a placebo tea containing dried glucose syrup. The participants' appetites were measured before and after meals using a visual analog scale that rated hunger, fullness, satiety, desire to eat and prospective consumption. Food intake and measures of fat loss were recorded. Markers of inflammation and levels of abdominal discomfort were also measured.

The researchers found that those who received the α-GOSs had significantly higher levels of satiety and fullness that lasted up to four hours, as well as significantly lower levels of hunger, desire to eat and prospective future consumption of food. In addition, the gut biome of the treatment groups had significantly increased in numbers of Bifidobacteria, a beneficial type of bacteria associated with promoting a healthy weight. Markers of inflammation were significantly lower in the treatment groups as well, and the treatment was well-tolerated by the participants.

Bottom line:  We may one day see effective treatments for obesity using α-GOSs in supplement form. But who needs a supplement when you can get α-GOSs from your food? Enjoying ½ to one cup of legumes per day may help regulate appetite and shift the gut biome toward one that supports healthy weight maintenance.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.