Obesity in the U.S.
Every time I travel to the US I am appalled at the lack of healthy food and healthy habits. No wonder obesity is predicted to affect 42% of the US population by 2030. That’s obesity, folks, that’s not just overweight. In the cities I’ve been to, people rarely walk and greasy, salty, sugary food is everywhere. Portion sizes are enormous and consequently so are the waistlines.
Here are a few tips to maintain your healthy habits through your next vacation:
- Try to do a brisk walk for at least 30 minutes every day – find a shopping mall, go to a theme park, park the car and see the sights on foot
- Always leave something on your plate – most meals contain adequate calories to feed one person for a few days
- Stock up at the nearest grocery store or market on fresh fruit, baby carrots, celery sticks, raw nuts and seeds and carry healthy snacks with you so you aren’t tempted to overeat the restaurant food
- Stay hydrated – airplanes are very dehydrating. Drink lots of water before, during and after your flight to avoid vacation constipation and blood clots.
- Do seated calf raises while flying, especially long flights to keep the circulation moving through your calves and prevent blood clots.
- Stock up on vitamin C and echinacea before, during and after your trip to avoid picking up the multitude of germs on the plane.
Lack of Sleep and Obesity
Children who get relatively little sleep each night may be at increased risk of becoming overweight by early adolescence, a published study suggests.
Researchers found that among 785 U.S. children followed since birth, the risk of becoming overweight by sixth grade was related to how much sleep the children got in third grade.
The findings support the theory that sleep, through effects on specific hormones and metabolism, may directly affect weight, according to the researchers.
For example, research suggests that a lack of sleep may lower levels of leptin, a hormone that suppresses appetite.
Similar research has shown a correlation with insufficient sleep and obesity in adults.
by Dr. Pamela Frank, BSc, ND
There are at least 1500 scientific articles on MSG. In rats, there is overwhelming evidence of brain damage, retinal damage, hypothalamus damage, induced obesity and diabetes. Just two doses of MSG during the second half of pregnancy damage the developmental process, appetite control and various hormones in the offspring of rats. MSG consumption is used to induce obesity in animals!
Incidentally, monkeys are at least as sensitive to MSG damage as are rats. Personally, I love good Chinese food (not the greasy, MSG crap). If it’s well prepared I think it’s healthy – lots of dark green leafy vegetables and protein. Stay clear of the MSG and if you having rice make it only a very small serving and enjoy!
Oral magnesium supplementation improves insulin sensitivity even in people with normal blood magnesium, who are overweight and not diabetic emphasizing the need for an early optimization of magnesium status to prevent insulin resistance and subsequently type 2 diabetes.
Source: Diabetes, Obesity and Metabolism Volume 13, Issue 3, pages 281–284, March 2011
In a randomized, double-blind, placebo-controlled study involving 52 people with normal blood magnesium who were overweight, insulin resistant and non-diabetic, results indicate that supplementation with magnesium may improve insulin sensitivity.
Source: Diabetes Obes Metab, 2010, Nov 18
Overweight and obese individuals with Type 2 diabetes who participated in an intensive 4-year lifestyle intervention program that increased their fitness and physical activity not only lost weight but also experienced an improvement in their glycated hemoglobin (HbA1c). Researchers randomly assigned 3,942 adults to a control group or to the intensive lifestyle intervention group, which included prescribed restricted caloric intake, 175 minutes weekly of physical activity, and 3 sessions each year with counselors through the entire 4-year period.
Source: Obesity 2010: 28th Annual Scientific Meeting of The Obesity Society. [Presentation title: 4-Year Effects of a Lifestyle Intervention on Change in Cardiorespiratory Fitness in Adults with Type 2 Diabetes: Results From the Look AHEAD Trial. Abstract 70-OR]
In patients who are obese, a low glycemic diet along with a supervised 12-week aerobic exercise regimen reduces morning hunger and increases satiety throughout the day, according to a study.
Source: Obesity 2010: 28th Annual Scientific Meeting of The Obesity Society. [Presentation title: Exercise Combined With a Low Glycemic Diet Enhances GLP-1 Regulation of Appetite in Obese Adults. Abstract 72-OR]