Category: Nutrition in the News

My take on the latest diet and nutrition headlines.

Dear Bob Harper and Editors of Shape Magazine

by Monica Reinagel, MS, LDN

February 2011 Shape MagazineI recently came across the following weight loss advice from “Biggest Loser” trainer Bob Harper in Shape Magazine (February 2011, page 171):

“Eating first thing revs your calorie burn…If you don’t eat within two hours of waking, your metabolism can slow down to conserve energy.”

Arrggh!  What will it take to put a stake through the heart of this myth-that-will-not-die?  Bob Harper and Shape are not the first to perpetuate this urban legend and I’m sure they won’t be the last.  But, c’mon! A guy of this clout and a magazine of this caliber should do better than repeat well-worn nonsense. They should be a beacon of accuracy in the swirling fog nutrition misinformation.  And so, I’d like to issue…

A Friendly Challenge to Mr. Harper and the Editors of Shape:

If you can produce one shred of evidence or data to support this statement, I will personally treat you all to breakfast–a protein-rich and high fiber breakfast, of course. Continue reading “Dear Bob Harper and Editors of Shape Magazine” >

Does a High Fat Breakfast Burn More Fat?

by Monica Reinagel, MS, LDN

Hold the skim latte and bring on the butter? High-fat breakfasts are enjoying a comeback in some circles, after a study published in the International Journal of Obesity found that rats who ate a high fat breakfast burned more fat throughout the day than rats who ate a high carbohydrate breakfast.

But the reality on the ground looks a little different. Multiple studies have found that people who eat high fat breakfasts end up eating more calories over the course of the day–almost certainly trumping any increase in the fat-burning metabolism observed in the mouse study.

That’s not to say that a breakfast high in refined carbohydrates (corn flakes, toast, jelly, juice, etc.) is the way to go.  The ideal breakfast for appetite and weight control appears to be one that’s high in both protein and fiber. So bring on the eggs, tofu, cottage cheese, yogurt, oatmeal and other whole grain cereals.

As a bonus, research suggests that this type of low-glycemic breakfast may help you burn more fat during your lunch-time workout.

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Special Live Event!

Join me tomorrow night, March 8th, at 9pm Eastern for a forum on breakfast, fitness, and weight management. Joining me for this live webcast are Ben Greenfield of BenGreenfieldFitness.com, Darya Pino, PhD of  SummerTomato.com, and Gloria Tsang, MS, RD of Healthcastle.com.  Your questions and comments are welcome.  The event will be broadcast right here on NutritionOverEasy.com.  Click here to RSVP.

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The Studies:

Time-of-day-dependent dietary fat consumption influences multiple cardiometabolic syndrome parameters in mice.

Energy and macronutrient composition of breakfast affect gastric emptying of lunch and subsequent food intake, satiety and satiation.

The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake

Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women.

 

5 Compelling Reasons to Hit the Hay

by Monica Reinagel, MS, LDN

The usual prescription for a healthy lifestyle includes a healthy diet and regular exercise. But there’s another critical element that often gets overlooked: Sleep.  Experts recommend a minimum of 7 to 8 hours of uninterrupted sleep every night. Yet most American adults report that they get 6 hours of sleep or less on most nights.

Need a little extra motivation to make getting enough sleep more of a priority? Here are five compelling reasons to turn off the television or computer and hit the hay:

Reason #1: Skimping on sleep increases stress hormones, which accelerates the aging process.

Reason #2: Under-sleeping increases insulin resistance, which is a risk factor for Type 2 diabetes.

Reason #3: Sleep deprivation affects hormones that regulate appetite–making you feel hungrier than you would if you were well-rested.

Reason #4: If you’re losing weight, getting more sleep enhances fat loss (as opposed to lean-tissue loss).

Reason #5: Women who sleep more than eight hours a night have a 72% lower incidence of breast cancer than those who regularly sleep fewer than six hours a night.

I could go on, but I think I’ve made my point!  If you are taking good care of your health in every other way, don’t cheat yourself on a good night’s sleep. If you think you don’t have time to get more sleep, just think of how much more you will be able to accomplish when your body and brain are fully rested and energized.  Stop thinking of sleep as a luxury and start thinking of it as an essential part of your prescription for a long and healthy life.  For more information on how to improve the quality of your sleep, check these tips for healthy sleep

References:

Knutson KL, Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 2008;1129:287-304. Link to article

Nedeltcheva AV, Kilkus JM, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010 Oct 5;153(7):435-41. Link to study.

Verkasalo PK, Lillberg K, et al. Sleep duration and breast cancer: a prospective cohort study. Cancer Res. 2005 Oct 15;65(20):9595-600. Link to study

2010 Dietary Guidelines: Will Science Prevail Over Politics?

by Monica Reinagel, MS, LDN

This coming Monday, the the USDA and the Department of Health and Human Services will unveil the 2010 Dietary Guidelines for Americans–the government’s official take on what and how we’re supposed to be eating.  Obviously, Americans need guidance.  We are literally killing ourselves with food.  But are the government’s  Dietary Guidelines making us any healthier?

Continue reading “2010 Dietary Guidelines: Will Science Prevail Over Politics?” >