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HPRC Fitness Arena: Nutrition
You may have heard time and time again that breakfast is the most important meal of the day and that eating a big breakfast could help you lose weight. One explanation for this claim is that starting the day with a big breakfast prevents food cravings and induces weight loss. Is this true? And is there scientific evidence to support this claim?
Some scientific findings suggest that consuming an energy-rich breakfast causes a person to eat less during the rest of the day. Other findings suggest that increasing the size of breakfast is linked to overall greater food intake. A WebMD article examined this conflicting evidence in light of a recent study conducted by a group of German scientists at the Else-Kroner-Fresenius Center of Nutritional Medicine, Technical University of Munich. Naturally, a study has to be well designed and executed in order for the results to hold up to scrutiny by the scientific community. In this case, which involved a large group of participants, several measures were introduced to encourage accurate record keeping and sound statistics to analyze the results.
Generally speaking, the study suggests that individuals who consume bigger breakfasts in hopes of losing weight may actually end up consuming more calories than anticipated, as they are likely to eat the same amounts of food during lunch and dinner that they would following a small breakfast. This particular finding is worth sharing because it creates awareness of this behavior and may encourage people to consciously watch what they eat for lunch and dinner if they do have a big breakfast or, alternatively, reduce the size of their breakfast. This could be a key for people in their efforts to maintain or lose weight.
All the same, we wish to remind readers that there is no magic formula when it comes to losing weight. Well, maybe there is…
Higher Caloric Expenditure + Lower Caloric Intake = Weight Loss
This is a good general formula to keep in mind in your efforts to lose or maintain your weight. So for instance, while being physically active increases your caloric expenditure, reducing a high-fat diet lowers your caloric intake. And in this instance, refraining from eating a bigger breakfast than usual could contribute to reducing your caloric intake for the day.
In short, we encourage you to eat regular, healthy meals. However, if you decide to eat a bigger-than-usual breakfast, balance it out by eating less during the rest of the day. We hope that the results of this study help you make informed decisions about the number of calories you consume for breakfast.
Following a lead from First Lady Michelle Obama to combat obesity, several beverage-industry companies are voluntarily putting the total calories on the front labels of their non-alcoholic beverages. The American Beverage Association’s 2010 “Clear on Calories” initiative directed that beverage containers of 20 ounces or less carry total calories, while larger containers identify calories per 12 ounces, with full implementation by 2012. For more information, read a news release about this new initiative.
Heart disease is the number-one killer for both men and women. A well-balanced diet, along with regular exercise, can reduce the risk of heart disease. New heart disease guidelines were recently issued, with particular focus on illnesses that increase the risk of cardiovascular disease in women. For more information, read the news release and information about the new guidelines, which include information about the American Heart Association’s “Go Red for Women” campaign.
March is National Nutrition Month, and this year’s theme is “Eat Right with Color,” which promotes eating lots of fruits and vegetables, as well as whole grains, lean proteins, and dairy foods. For recipes, snack ideas, games, and overall resources supporting National Nutrition Month, go to the American Dietetic Association’s page on nutrition education resources.
The FDA posted an alert on an E. coli outbreak that involves hazelnuts by DeFranco & Sons, which has voluntarily recalled bulk and bagged in-shell hazelnuts and mixed-nut products. The recalled products have been linked to seven cases of Escherichia coli O157:H7 in Michigan, Minnesota, and Wisconsin and may cause serious illness.
Click on link below to access the article.
We’ve seen all the recent news and reports about energy drinks and the concern about the amount of caffeine in these products. Now a new wave of products is gaining attention, aimed at helping us relax, reducing our anxiety, and helping us sleep. These “relaxation beverages,” or “anti-energy drinks,” contain ingredients such as melatonin, valerian root, kava, St. John’s Wort, L-theanine, rose hips, and chamomile. A great number of relaxation beverages have been introduced into the market over the last three years, with names such as “Dream Water,” “iChill,” “Vacation in a Bottle,” and “Unwind.” Consumers of any age can buy these drinks in convenience stores, college campuses, and online.
Part of the problem with these relaxation drinks is that some of their ingredients, particularly melatonin, have not gone through the Food and Drug Administration’s (FDA) approval process required for all food ingredients to be designated as safe or GRAS (“generally recognized as safe”). Melatonin is a hormone made by the body, but it is also available as a supplement and is often used to treat sleep disorders and jet lag. The FDA sent a warning letter last year to the manufacturers of the “Drank” beverage saying, “there is no food additive regulation in effect that provides for the safe use of melatonin…Likewise, we are not aware of any basis to conclude that melatonin is GRAS for use in conventional foods.” The manufacturers of “Drank” want their product to be classified as a dietary supplement, not as a beverage, since the FDA scrutinizes foods and beverages much more closely than dietary supplements.
People who have liver problems, liver disease, or are taking prescription drugs should be cautious about using the herb kava, an ingredient found in some of these relaxation drinks. Kava has been linked to severe liver injury, and the FDA issued a consumer advisory in 2002 with a warning that kava-containing dietary supplement products have been associated with liver-related injuries, including hepatitis, cirrhosis, and liver failure. Valerian root, a medicinal herb, is used to treat sleep disorders as well as anxiety. Although some research has been conducted on the effects of valerian on insomnia, the data are mixed, and no studies have tested the safety and effectiveness of the combination of ingredients found in relaxation beverages.
The marketing of relaxation drinks is also of concern, as it is geared toward a younger crowd, with bottles resembling the look of popular energy drinks and shots. The concern is that young adults will think nothing of having more than one of these a day. Some of these beverages have warnings on their labels stating that users should not consume them before operating/driving machinery or if pregnant or nursing.
What’s the bottom line? Buyers beware! There’s no magic pill, and there’s no magic beverage. Try to determine the causes of your stress and/or insomnia, address those issues, and then work towards establishing a healthy lifestyle overall.
Slate.com has an opinion piece on the Army's "Soldier Athlete" food program that was initiated last fall in cafeterias at Fort Jackson in South Carolina; Fort Sill in Oklahoma; Fort Knox in Kentucky; Fort Benning in Georgia, and Fort Leonard Wood, in Missouri—the five bases where the Army's 10-week basic training sessions take place.
Click below to access the article:
The American Heart Association recently reduced the recommended daily intake of sodium, or salt, to 1500 mg or less per day. High salt intake is associated with increased risk of blood pressure, heart attack, stroke, and kidney disease and many Americans are at risk. Read about daily recommendations and the benefits of consuming less salt by clicking here.
The online version of the 2010 Dietary Guidelines for Americans is now available. The 2010 Dietary Guidelines for Americans establishes the scientific and policy basis for all Federal nutrition programs, including research, education, nutrition assistance, labeling, and nutrition promotion.
Click on the link below to access the guideline. The guidelines are located on the HPRC Nutrition page and can be found under "The Basics" tab.
Your body needs calcium for optimal bone health and a number of other functions essential to daily life. Good food sources include: fat-free or low-fat milk, cheese, and yogurt; leafy greens such as spinach and kale; and broccoli, and pinto and red beans. Many other foods such as high fiber cereal, soy beverages, and orange juice are fortified with added calcium. Adding these foods to your diet will improve not only your calcium intake, but many other nutrients as well!