To supplement or not to supplement, that is the question

Today an article appeared on Huffpost which mentioned research from the Canadian Medical Association Journal.  Researchers strangely found a link between *low* blood levels of Vitamin D and a longer lifespan.  This is the first claim I have seen of this sort.  

 It should be noted however that the research concentrated on families who exhibited a genetic disposition to longer life (siblings of at least 89-91 years old), noting that their blood levels of Vitamin D were naturally low.   The genetic link is probably a significant factor, and doesn’t necessarily mean that we should all aim to have low levels of Vitamin D.

In fact previous research papers by scientists worldwide (many can be found on the NCBI Pubmed database) have cited adequate vitamin D levels as being essential for warding off metabolic diseases such as Diabetes, some deadly cancers, multiple sclerosis, and rheumatoid arthritis.  We are told that Vitamin D deficiency has reached ‘epidemic proportions’  in the USA.   

Confusing isn’t it?!!

The answer is probably to take a balanced view, and take sensible measures to top up our Vitamin D levels.  There is some vitamin D is foods such as egg yolk, some fatty fish, and a very small amount in meat.   However the vitamin is mainly made naturally in the body by the action  of sunlight on the skin. 

Experts recommend about 5-10 minutes exposure to sunlight about 2 to 3 times per week.

During this time of year – Autumn & Winter – sunlight is in short supply and we are unlikely to reach the recommended level of sunlight to create adequate Vitamin D levels.   So, it may be time to consider taking supplements.  Vitamin D has been found to be particularly important for assisting the absorption of calcium to enhance bone health.    

Women may be at risk of losing bone strength after the menopause, resulting in higher incidence of fractures.   As someone who was recently out of action for a year after a horrendously painful hip fracture,  this is uppermost on my mind and I now take Vitamin D supplements occasionally when not able to get out into the sunshine. 

If you know that you have osteoporosis or issues with bone strength, you may want to investigate whether supplements are right for you. 

 I recently heard of Strontium, which is a stronger form of calcium and is thought to enhance bone health.  You can read further details about Strontium supplements here:   http://bit.ly/StrontiumBoneHealth

Can contrasting coloured plates help us to lose weight?

I have just read a ‘Huffington Post’ article (by Kyrsty Hazell) which reported that the ‘Food and Brand’ Laboratory at Cornell University recently conducted a study into ‘plate size and colour suggestibility’,  to assess the effect of plate colour (relative to the food) on weight loss.

Apparently the scientists found that study participants ate more when the food blended in with the colour of the plate (a white creamy pasta sauce on a white plate),  and an average of 32grams less when there was a strong contrast between the food and the plate colour (the same white pasta sauce served on a red plate). 

The researchers concluded that dieters should use plates in contrasting colours to the food if they want to eat less, and if they want to eat more of for example,  greens,  then serve them on a green plate so the portion blends in with the same-colour background.   

My first thought was that it must be great fun to get paid for playing around with pretty coloured plates and food all day J  but to get to the point – I am quite torn on this.   One the one hand the whole thing sounds quite batty!  

However, the study also mentions an optical illusion discovered in 1865 which states that 2 circles of the same size can be perceived as different sizes when they are surrounded by a circle of a much larger size or a slightly larger size respectively.  For ‘circle’ read ‘dinner plate’,   meaning that a portion of food will look larger on a smaller plate but smaller on a larger plate.  

Now that makes complete sense to me because everything is relative, so a smaller plate will fool the brain into thinking it has eaten a larger portion, and will lead to feelings of fullness quicker than a same-sized portion on a larger plate. 

I suppose that the ‘coloured plate’ theory is just an extension of this principle, and the brain will register portion size more easily and accurately when there is a strong contrast between food colour and it’s surroundings.  So it begins to sound plausible.

I’m wondering, though, whether the study participants were aware of what was being tested by the experiment  - probably not because the researchers would want to avoid them being subconsciously swayed one way or the other.  Which leads me to doubt whether in reality the principle would have the same effect on dieters who were deliberately, therefore consciously, choosing to eat from a contrasting colour plate in order to eat less.  I’m guessing that might not work so well. 

As with most things surrounding food, it’s complicated.   And what happens if the dieter is colour-blind?

Let me know your thoughts on all this in the ‘comments’ section.   Is this theory complete bunkum, or does it have some mileage?   Have you ever tried something like this and had any success with losing weight?  Will you try to lose weight using this technique in future?  If so,  leave a comment and let me know the result! 

5 WAYS TO EXERCISE WITHOUT SPENDING MONEY OR TIME

BBC2’s recent ‘Horizon’ programme - in which scientists revealed exactly how devastatingly unhealthy it is for us to sit at our desks all day,  sit in a car or public transport to travel to work, and sit in front of the TV or the internet all evening -  was a real eye-opener. 

I have known the ‘theory’ for decades, but the tests undertaken by the programme’s presenter Michael Mosley brought home the principle very graphically by showing the results of a blood test separating out the enormous amount of fat circulating in his body from the blood itself in a test tube, 4 hours after eating a hearty, saturated fat laden, ‘fry-up’ breakfast. 

The fact that a large proportion of fat was still seen in his blood 4 hours after eating gave the fat a huge amount of time to create fatty deposits in blood vessels and cause damage to the body. 

The Lab scientists at Nottingham put this down to his sedentary lifestyle, and put the presenter through his paces doing intensive bouts of exercise on an exercise bike, also encouraging him to be more generally active throughout the day and measured his activity scientifically.

After 4 weeks of the right sort of exercise, the insulin sensitivity had increased (decrease in insulin sensitivity can lead to Type II diabetes and Michael’s results prior to exercise were on the borderline of the ‘danger’ zone) and also the amount of fat in the blood sample was visibly smaller when tested again 4 hours after eating the same high fat breakfast. 

These seem to me to be really important studies, because firstly they demonstrate visually and scientifically that dangerous fat levels in the blood and a dangerous forerunner of Diabetes can both be reduced by exercise, and secondly that ‘exercise’ does not have to mean hours of sweating in the gym, but in fact just 3 x 1 minute of very intensive exercise can have amazing benefits.

I have been unable to take my usual exercise (daily brisk walking) for most of the past year due to a hip fracture in 2011, and have been spending a lot of time sitting at my laptop.  However, because of my family history (my mother died age 56 from a heart attack) I began to think about how I can increase my daily general activity without joining a gym, which I have never been interested in and can’t afford!

This is what I came up with,   and I thought other people might find the suggestions useful also:

1.   I now spend the duration of my morning shower walking on the spot instead of standing still.         I made sure that I have a non-slip mat in the shower tray so that I don’t slip.

2.  Whilst brushing my teeth at the sink I do the same!

3.  I spend a lot of time reading news items and emails when first logging on to my laptop each day.   Now I read them whilst standing up and walking on the spot!  If I want to also respond to emails whilst walking, the laptop needs to be raised up so I’m not having to bend down to reach the keyboard,  so I rest it on top of a couple of thick, sturdy books.

4. During a rare break to watch a TV programme (for research purposes of course!) I spend the first 30 minutes of the programme marching on the spot quite briskly whilst watching.  The time flies because I am engrossed in the TV, and before I know it I have done 30 minutes of exercise.  

5. Whilst waiting for the kettle to boil or making a phone call I walk around instead of sitting.

I’m confident that I am on my way to counteracting the past year’s inactivity, and when my hip is completely healed will be trying the 3 minutes of High Intensity Training demonstrated in the Horizon programme.

Anyone who has been inactive for a long time or has existing health problems should consult their GP before beginning an exercise programme.

Can chocolate cake for breakfast help you lose weight?

As yesterday was Valentine’s day, it is appropriate timing that new research has recently emerged on the possible benefits of chocolate (cake) to a dieter!

This is, of course, the news we have all been waiting for.  But is it actually true?

The study was conducted by Tel Aviv University, and divided subjects into 2 groups of overweight people– one group being put on a diet which included a low carbohydrate breakfast, and the other group being asked to eat breakfast which included chocolate cake.  Both groups consumed the same amount of calories over the course of the day.  The results showed that the cake-eating group lost a total of 40 lbs more than the low-carb group overall.   The latter reported they felt less full.  The cake-eating group had fewer – if any – cravings for sweet foods later in the day.

Now I have to say that I would approach these results with caution,  because I myself have experimented an enormous amount with weight-loss diets over the years,  and I know for sure that on occasions when I had started eating something ‘sweet’ early on,  I then couldn’t stop eating it for the rest of the day!    So, if I indulged in any ‘treats’ at all during the diet, they were reserved for only very occasional use and certainly later in the day.  ( I have since found other ways to help deal with sweet cravings anyway, and I no longer eat anything containing sugar.  More on that another time).

Every individual has a different metabolism however, and it may be that something else affected the results in the above study.  I did notice that the study was reported in a journal called ‘Steroids’,  so it is highly possible that there were other factors involved in the weight loss achieved.

This is another good example of the reasons for being careful to examine results of research studies which we are bombarded with from all sides.  It is very important to look at *who* conducted the study and what their motives might be, and therefore where they will place the emphasis of the results. 

Have you found eating sweet things early in the day helps your cravings or exacerbates them?

 Let me know in the comments section below.

Then, if your craving for chocolate cake is too great and demands being given in to, but you are trying to stay healthy at the same time, check out this wonderful recipe book which uses hidden vegetable ingredients to boost the nutritional value of the cake and cuts down some of the undesirable ingredients.

I know that  I’ve recommended the book in this blog before,  but it is stunning visually, totally mouth-watering, and really does warrant a look.

Click here to see all the details

http://tiny.cc/redvelvetchocolate

YOU ARE WHAT YOU EAT - AND YOUR DOCTOR WILL FIND OUT !

The latest in the battle against obesity is some interesting research conducted by Aberystwyth University and Newcastle University,  in which they have discovered that food substances, after being eaten and passing through the body,  can leave chemical ‘signatures’ in the urine.  

The researchers are developing a dipstick test (to be available within 5 years) which will make it possible to easily analyse a urine sample in the ‘outpatient’ setting of a G.P. surgery or nutritionist’s practice.

So,  obese patients who are trying to lose weight will no longer be able to hide behind “I’m only eating salad – honestly”  and get away with it,  because Professor Draper (in charge of the study) is confident that eventually they will be able to test for almost all food ingredients. 

My view is that there is a plus side to this ‘big brother’ test  -  those patients who genuinely *are* eating only salad and exercising properly but still cannot manage to lose weight,  would be able to prove they were telling the truth and hopefully access further testing to find out what is wrong with their metabolism!

Tell us your views below in the comments section.   Have you ever told fibs to your Doctor about what you have eaten?   Or have you tried to get the medics to believe that you are genuinely sticking to your diet and exercise programme but without success?   Let us know below.   

NEW YEAR EXERCISE

Hi folks,

A happy and healthy New Year to everyone. 

Just a quick post to let you know that if one of your New Year resolutions is to take more exercise,  Tesco are happy to help.   They are giving away a free pedometer, via their online magazine, to the first 9000 people who sign up,  subject to availability. When they're gone, they're gone!

Here is the link.......

http://www.tescomagazine.com/competitions/get-your-free-pedometer.html

Good luck!

Diet Diva :-)