One of the concepts stressed to our Optifast patients in the “Making the Transition” class is that minimizing variety is helpful when re-introducing food back into the diet.

Recently, however, it has been pointed out to me that this concept is a bit confusing – as most of the time it’s the opposite advice that one hears (such as “eat a variety of fruits and vegetables”).

So what gives??

While it is necessary to eat a variety of foods in order to get all the vitamins and minerals that a body needs to function properly, it may seem overwhelming to have to think about (or be tempted with) variety – especially if an individual hasn’t had to deal with “real” food for three months. For this reason, we encourage meal planning with only a small selection of foods at first. It may seem boring or counter-productive to limit choices when the ultimate goal is to eat a calorically appropriate daily diet that provides all necessary nutrients; but, at least initially, it may be the best approach for the transition period.

Be assured that by the time our Optifast patients reach the end of their transition period, they will have hopefully picked up many tips and tools to create and enjoy a multitude of different meal options that keep them happy and healthy…because it’s true: variety IS the spice of life!

Recently, while perusing the Dole Nutrition Institute Newsletter, I came across an interesting article about palmitic acid, a saturated fat found in meat and whole milk dairy foods, as well as in palm oil (which is used extensively as a preservative in shelf-stable processed foods).

According to research done at the University of Cincinnati, palmitic acid actually interferes with the metabolic process that controls appetite and thermogenesis (the conversion of calories to body heat).

Usually, when fat is ingested, there is a rise in blood leptin levels – which still occurs when the fat consumed is palmitic acid. However, the presence of palmitic acid reduces the normal brain response to leptin (the actual hormone that triggers satiety and thermogenesis) by roughly half…so even though the hormone is present, the brain ignores it!!

Basically, what this research suggests is that, when you eat a food containing high levels of palmitic acid (think: cookies, chips, pastries, ice cream, etc), you are at an even higher risk of over-consuming the food because your body, itself, doesn’t even realize when it’s had enough.

Take home message? Check the ingredient list and steering clear of anything containing palm oil (good luck!)…

Dole prefers you to stick to fruits and vegetables (which, by the way, not only fill you up physically, but also contain compounds that help support the right hormonal balance needed for hunger control) – imagine that!

Read the Dole Article HERE.

(for the most weight gain, that is!!)

Well, perhaps for some of us this doesn’t come as a big surprise, but French fries can help make you fat.

A recently published study in the New England Journal of Medicine compared the weight gain associated with an additional daily serving of different foods.  Over a four year period French fries caused an additional 3.35 lb weight gain.

“This suggests that the path to eating fewer calories is not simply to count calories, but to focus on consuming a more healthy diet in general,” stated the lead author, Dariush Mosaffarian.  And the foods associated with slight weight loss over the same time period?  Fruits and vegetables, nuts, whole grains and yogurt!

So, next time the choice is between an order of French fries and a fresh salad- choose the salad!

Does what smell one associates with eating certain foods affect how much food one will eat?  Perhaps the answer seems simple, or perhaps not.  Aromatherapy describes a form of behavioral therapy in which one attempts to change a certain behavior by association with a certain smell.  One study conducted for 8 weeks involved a group of selected foods paired with noxious (not pleasant) odors each week while the control group had air paired with the same foods.

While the 14 people in the group given noxious odors lost significantly more weight compared to the “air group”, weight returned to baseline soon after the treatment intervention ended.  This suggests aromatherapy has limited value in treating obesity, which is a chronic disease.  Of course, one could simply over cook, burn the meal and accomplish the same thing!

On June 2nd, the First Lady helped to unveil the federal government’s new “food icon”, MyPlate, to serve as a reminder to help consumers make healthier food choices. It’s a simple graphic representation of the 2010 Guidelines for Healthy Americans, and the replacement for the Food Guide Pyramid (the USDA’s 1992 food icon) and/or MyPyramid (the USDA’s 2005 food icon).

The Guidelines main messages include:

Balance Calories

• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains

Foods to Reduce

• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower
  numbers.
• Drink water instead of sugary drinks.

To quote the press release, “As Americans are experiencing epidemic rates of overweight and obesity, the online resources and tools [which can be found on ChooseMyPlate.gov] can empower people to make healthier food choices for themselves, their families, and their children.” Additionally, later this year, USDA will unveil an exciting “go-to” online tool that consumers can use to personalize and manage their dietary and physical activity choices – a perfect compliment to any weight loss program!!

Recently, on a mission to find a jar of “healthy” peanut butter at the grocery store (did you know that most peanut butters contain trans fat?), I came across an ingredient listing that I haven’t encountered before: “hydrogenated oil” – not the infamous “partially hydrogenated vegetable oil” (better known as trans fat) – just “hydrogenated oil”…naturally, I had to investigate…

The process of hydrogenation was actually discovered/invented over a century ago. It involves “fusing” additional hydrogen atoms to a chain of carbon atoms wherever there are double bonds holding the carbon atoms together. Fatty acids (one type of “carbon chain” molecule) are characterized as either saturated or unsaturated based on the presence of double bonds – if a “carbon chain” contains no double bonds, it is said to be saturated; if there are double bonds, it is unsaturated. When the additional hydrogen atoms are “fused” to the double-bonded carbon atoms in a “carbon chain” the double bond is broken, resulting in either partial or full saturation of the fatty acid, depending on whether or not all of the double bonds have been replaced with single bonds.

Chemically speaking, trans fats are unsaturated fats – however research has shown that they are worse for us than saturated fats. A more current research theory suggests that the enzyme responsible for breaking down fatty acids cannot metabolize the trans fat molecule configuration, which ultimately results in the trans fat remaining in the blood stream for a much longer period of time, increasing the likelihood of it contributing to arterial plaque build-up (which increases the risk of coronary heart disease).

With all that said, here’s the deal. Partially/fully hydrogenated oils are used in foods for a variety of reasons – they increase a product’s shelf life, decrease the need for refrigeration, and lower the cost of food production. Further, completely (or fully) hydrogenated oils are comparable to saturated fats, from a chemical point of view. If the label isn’t specific, meaning it uses neither the word “partially” nor “fully” to describe the “hydrogenated oil” – it could mean that the product contains trans fat, a chemically altered fat similar in form to a saturated fat, OR a little of both. None of which are a good thing – in my (humble) opinion…

Peak Nutrition and Weight Loss Clinic participated in the Holly Fest event in Holly Springs on Saturday, October 30th and was met by the community with enthusiasm and open arms.  The event drew thousands in the surrounding areas and had local venders, food, music and games.  We had a wonderful time meeting new people and being greeted by those that belong to our clinic.  We would like to thank the town and people of Holly Springs for all of their support and to all of our clients for coming out to join in the festivities!