Too little sleep and overweight: a dangerous duo

You walk down the street early in the morning after spending all night to complete a project for your boss. The coffee shop is called as usual. But today siren song is more than a cup of coffee. In a way, there is an irresistible urge to buy a donut or two as well.

If ever you wondered why, read on.The number of Americans say they get sleep every night has fallen from an average of about 8.5 hours in 1960 to just under 19 hours today. 
There are probably many reasons why, but probably include 24/7 Professional extension of the "day" with artificial lighting, use of electronic devices before bedtime (blue light wavelength of these devices delays sleep onset) and widespread belief that sleep is a lower priority compared to other activities, whether work-related or pleasure.

And today, not only do most of us sleep less, but tend to weigh more, too. Over 30% of US adults are obese, compared with less than 15% of adults in the 1960s this "obesity epidemic" has been extended to children, with about 17% considered obese today. This is an alarming trend because obese children are likely to become obese adults.

Is there a relationship between sleep duration and increased the reduced obesity? Irrefutable evidence suggests there. A number of large studies involving thousands of adults have generally found that short sleepers (defined as five hours or less a night, but sometimes six hours or less) were up to 45% more likely to be obese. We do not have much data on children, but a study has shown that children who slept less than 7.5 hours per night were three times more risk of developing obesity in a period of 5 years.

Studies also show that short sleepers do not eat healthily. Above all, their diet have less variety of food, a higher percentage of calories from snacks, and a greater amount of sugar, caffeine and alcohol. They also tend to skip meals (breakfast, lunch and dinner) and also tend to snack more. These habits promote weight gain and the possible development of obesity.

Is there a scientific explanation of the feeding behavior of short sleepers? Experimental studies suggest that sleep restriction leads to abnormalities in the processing of blood sugar (glucose) and variations of hormones that control appetite. For example, ghrelin hormone stimulates the appetite, and reducing the hormone leptin. With sleep restriction, increased ghrelin levels and leptin decrease, resulting in increased hunger and appetite. In addition, these studies have shown that individuals with restricted sleep have a greater desire for high-calorie carbohydrate-rich foods.So what evidence linking lack of sleep to weight gain told us?

The bottom line is that getting enough sleep is one way to reduce the risk of weight gain and obesity. There is a tendency to put on pounds as you age. Lack of sleep will only worsen this trend. If a person is already overweight or obese, losing weight will be more difficult without adequate sleep.  

From a social perspective, the obesity epidemic, associated with increases in rates of several chronic diseases (eg, heart disease, diabetes), puts a greater burden on the health care system and contributes to rising health care costs. Adequate sleep should be included with exercise and good nutrition as one of the essential elements of good health.
By: Stuart Quan, MD,

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The type of fat you eat matters!

If you've seen the headlines last month indicating that saturated fat is considered harmful to the heart, you can (of course!) Confused. After all, for years, doctors and scientists have recommended to reduce the saturated fat for heart health. Is it time to rethink this advice? Barely. Here's the deal.

The investigation that led to the recent new splash was an analysis by Canadian researchers to a long-term observation dozen diet studies that included a total of 90 000-339 000 participants from different countries. The study volunteers reported commonly consumed foods.  

The researchers then followed the health of these people for years, sometimes decades. The analysis found no association between the consumption of saturated fats - dairy products (such as cheese, butter and milk) and meat are two main sources - and the future risk of coronary heart disease, stroke ischemia (stroke as result of a blocked vessel), diabetes or cardiovascular disease or death from any cause. 

Less surprisingly, the analysis also found that trans fats are harmful to health, with the highest intakes of trans fat linked to an increased risk of coronary heart disease and mortality rate of 21% to 33% higher compared with the lowest consumption. The results were published August 12 in the journal BMJ.

Unfortunately, the news coverage of this analysis a key point often missed. Not only the amount of saturated fat you eat, it's what those calories are replaced by (the quality of your diet in general) that affects your health. Most people naturally tend to keep your calorie intake at a constant level over time (scientists call this "the preservation of calories"). 

If you cut calories from saturated fat from your diet, missing calories should come from elsewhere ("replacement calories"). People with low saturated fat consumption can replace those calories with other unhealthy foods such as refined carbohydrates (like white bread, white rice) or sugary drinks. So even if they eat less fat, your overall diet is no better - and perhaps worse - that people are not trying to limit saturated fats. 

Many studies show that substituting unsaturated fats - found in fish, nuts and vegetable oils - saturated fats improves health. For example, a careful analysis of the observation results of the study of health nurses, in which my colleagues and I (JEM) followed 80,000 nurses initially healthy for many years, suggested that the replacement of only 5 % calories from saturated fat unsaturated fat calories reduces the risk of coronary heart disease by 42% and is more effective in preventing heart attacks than simply reducing overall fat intake. Short-term feeding trials also show heart benefits of reducing saturated fat intake while increasing the intake of unsaturated fat, including improved cholesterol levels in the blood and insulin sensitivity.

The most damaging type of dietary fat is trans fat, also known as partially hydrogenated vegetable oil. These fats are a double whammy: they raise cholesterol "bad" LDL cholesterol and lower "good" HDL cholesterol. New government regulations are to reduce the presence of trans fats in foods, but they are still fats in many products. 

What is the moral? The type of fat, in fact, matter, so choose healthy foods with unsaturated fats (fish, nuts, and most vegetable oils), limit foods high in saturated fats (butter, whole milk, cheese , coconut palm oil, and red meat), and try to avoid foods with trans fats. Achieve the ultimate goal can be tricky. In supermarkets, check package labels carefully. The best way to know if the trans fat is present is to read the list of ingredients; whether the phrase "partially hydrogenated oil" appears, then trans fats are actually lurking.

Many experts and professional associations, including the American Heart Association recommends a diet that (1) focuses on vegetables (brightly colored vegetables, including leafy greens, are the best, and apples white land does not count), fresh fruits and whole grains (whole grains, breads, rice and pasta); (2) includes fish, beans, nuts and seeds, poultry, low fat dairy products and non-tropical vegetable oils (such as canola oil or olive oil, but no coconut or palm oil); and (3) Limit sweets, sweetened beverages, and red meat. Well known examples are the Mediterranean diets and Dash. People who eat these diets have always had much better health outcomes than those who do not.

By: JoAnn E. Manson, MD DrPH.

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Mediterranean diet can prevent breast cancer, but there are other reasons to pour olive oil

This week, a preliminary study in Archives of Internal Medicine reported that older women who ate in Spain reinforced with extra virgin olive oil, traditional Mediterranean diet were less likely to be diagnosed with breast cancer.

It is certainly not surprising that a healthy and tasty diet has been shown to dramatically reduce the number of heart attacks can also help fight breast cancer. "I'm surprised that the Mediterranean diet is beneficial for breast cancer? No, because it appears to be beneficial in all areas, "says Dr. Beth Overmoyer, a breast cancer specialist at Dana Farber Cancer Institute Harvard affiliate.

New results 
The breast cancer study in a clinical trial bootstrapped reference in Spain called prevention with Mediterranean diet (PREDIMED). In 2013, the first results of this study establish that people who ate a Mediterranean diet - rich in virgin olive oil, fruits and vegetables, nuts and legumes and other healthy food superstars - were 30% less likely of having a heart attack or stroke or in cardiac death compared to people who simply say that eating less fat causes.

But the researchers PREDIMED they not performed. They also kept track of how many women were diagnosed with breast cancer during the study period so they can see if the rates were different across three different groups of women who followed the diet extra rations more olive oil, women who followed a diet and little nut portions, and women were simply asked to reduce fat intake. They followed 4,300 women aged 60-80.

Of a total of 35 breast cancer diagnosed types of cancer over the study period, there were 62% fewer cases of cancer in women who ate the diet of the olive oil improved compared to women simply said that reducing your fat intake. Breast cancer rates among women who ate the Mediterranean diet plus additional servings of nuts was not statistically different from that of women, he said that reducing fat intake.

It's true?
This is great news - but not final as Mediterranean food prevents breast cancer test. Scientists acknowledge that their results should be confirmed in a study that captures a greater number of breast cancers. This could mean a larger study, or study more.

The results are based on only 35 cases of breast cancer. A small number of factors allowing the most vulnerable of the study in addition to diet that might have skewed the calculations - the frequency with which women had mammograms.  

Researchers must not forget that women have mammograms - and fewer mammograms resulting in fewer cancers diagnosed. But they say the process is randomized participants in the study was so complete - as shuffling a deck of cards over and over again - that the existing differences between the participants had on average. 

How good is good news? 
Dr. Overmoyer stresses that women should keep in mind that a healthy diet is only an influence of lifestyle on the risk of breast cancer. "It is said that a healthy diet can be very important - the more they need exercise, the more you need to lose weight," she said.

If food aid, how much help? Based on the figures of the study, in a group of 1,000 women who eat a Mediterranean diet with extra virgin olive oil 10 years, 14 women will be diagnosed with breast cancer. A similar group of women who just cut the fat from your diet without eating in Mediterranean style would be 29 cases, 15 additional breast cancers over a decade in 1,000 women.

This seems much less dramatic than the "risk 62% lower" and can even make you wonder how the pros really great. But of course, every new case of breast cancer is a real woman facing a serious illness. "If we let's look at a person - if you are one of those women who have breast cancer - although this is important, "says Dr. Overmoyer.

This study has some important limitations. You might like other preliminary studies "encouraging" as a bright meteor burning for a while before further research results made more sobering are exhausted. Fortunately, we know that the Mediterranean diet pattern prevents heart disease, the leading cause of death. The evidence that breast cancer may be preliminary bout, but women can still consider a smart bet.

"What is the real risk of choosing a diet rich in Mediterranean olive oil? Not much," said Dr. Overmoyer. "It is perhaps a little more expensive, but still a healthy choice. It may not be a great benefit for you personally, but the downside is very low. " 
By: Daniel Pendick

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Christian fasting

Christian fasting - what is it?

What is the Christian fasting? Biblically, fasting is abstaining from food, drink, sleep and sex to focus on spiritual growth period. Specifically, we humbly deny something of the flesh to glorify God, enhance our spirit, and deepen our prayer life.

Focus deeper stock of God - the Christian fasting

Christian fasting is not some kind of "work" is commanded by Christ or required by Scripture. However, this does not mean that fasting is not recommended as part of our spiritual growth. The book of Acts records believers fasting before making important decisions (Acts 13: 4; 2:23 p.m.). Fasting and prayer are often linked together (Luke 2:37; 5:33). Too often, the focus of fasting is the lack of food. However, the purpose of fasting is to take our eyes the things of this world and instead focus on God. Fasting is a way of showing God and ourselves that we are serious about our relationship with Him.  

Although fasting in Scripture is almost always a fasting from food, there are other ways to fast. All you can give a temporary basis to focus more on God can be considered a fast (1 Corinthians 7: 1-5). Fasting should be limited to a set time, especially when food is fast. Prolonged periods of time without eating are harmful to the body. Fasting is not intended to punish our flesh, but to focus on God.

Fasting should not be considered a "dieting method" either. We should not fast to lose weight, but to gain deeper fellowship with God. Yes, anyone can fast. Some may not be able to fast food (diabetics, for example), but everyone can temporarily give up something in order to focus on God. Even unplugging the television for a period of time can be an effective fast.

Yes, it is a good idea for believers fast from time to time. Fasting is not required in Scripture, but is highly recommended. The primary Biblical reason to fast is to develop a closer walk with God. By taking our eyes the things of this world, we can focus better on Christ. "When you fast, do not take gloomy like the hypocrites. For they disfigure their faces to show men they are fasting, I tell you the truth, they have received their reward But when you fast, anoint your head and wash. Your face to not be obvious to men to fast, but to thy Father which is in secret; and your Father who sees in secret will reward you "(Matthew 6:16 -18).

Christian fasting - A lifestyle life Servant

Christian fasting is more than denying us food or whatever meat - is a lifestyle sacrifice to God. In Isaiah 58; We learn what a "true fast" is. It is not just a one-time act of humility and denial before God, it is a lifestyle of ministry in the service of others. As Isaiah says, fasting encourages humility, loosens the chains of injustice and untie the cords of the yoke, frees the oppressed, feeds the hungry, gives to the poor and clothing the naked. The concept of fasting is not something overnight - it is a servant lifestyle living for God and others.

"Then shall thy light break forth as the morning, your healing shall spring forth speedily: and thy righteousness shall go before thee, and the glory of the Lord will be your rear guard Then shalt thou call, and the Lord will answer; This should cry and they will say: . "Here I am" (Isaiah 58: 8-9).
source: here

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How much protein do you need each day?

Protein is essential for good health. The origin of the word - the Greek protos, meaning "first" - reflects the state of the first platform of the protein in the human diet. You have to put meat on the bones and to make the hair, blood, connective tissues, antibodies, enzymes, and more. It is common for athletes and bodybuilders to swallow extra protein to grow. But the message that the rest of us get often is that we eat too much protein.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient required to meet their basic nutritional needs. In a sense, is the minimum amount you need to avoid getting sick - not the specific amount that is supposed to eat every day.

To determine the recommended daily dose of the protein can be multiplied by weight 0.36 pounds, or use the proteins of the online calculator. For a 50 year old woman who weighs 140 pounds, and are sedentary (no exercise), which translates to 53 grams of protein per day.

But the use of the recommended daily protein goals set daily reality of the dose caused much confusion. "There is a misunderstanding, not only among the public something, but also in our profession in the GDR," says Nancy Rodriguez, a dietitian and professor of nutritional sciences at the University of Connecticut in Storrs. "People think usually we eat too much protein all. "

Rodriguez was one of more than 40 nutrition scientists who gathered in Washington, DC, for a "Summit of the protein" to discuss research on proteins and human health. The summit was organized and sponsored by the beef, egg, and other groups of animal food industry, but also a series of scientific reports were published independently a special supplement to the question the June American Journal of Clinical Nutrition (AJCN). 

Protein: It is best?
 For a relatively active adult eating enough protein to meet the RDA would also give little as 10% of your total daily calories. By comparison, the average American consumes about 16% of their daily calories as protein, both animal and vegetable sources.

Protein Summit reports AJCN argue that 16% is not excessive. In fact, reports suggest that Americans can eat too little protein, too. The potential benefits of increased protein intake, the researchers argue, including the preservation of muscle strength in spite of aging and maintain a lean physique to burn fat. Some studies described in the top of the reports suggests that the protein is more effective if space along meals and snacks a day, instead of loading on dinner that many Americans do.

Based on the totality of the research presented at the summit, Rodríguez estimates that take up to two times the recommended daily dose of protein "is a safe and good to suck range." This represents about 15% to 25% of daily calories, but can be above or below this range depending on your level age, sex and activity. This range includes well on the recommendation of the current Dietary Guidelines for Americans get 10 to 35% % of daily calories from protein. 

What should you do?
 Research on the optimal amount of protein to eat for good health is ongoing, and is far from resolved. The value of high protein diets for weight loss and cardiovascular health, for example, remains controversial.

Before you start packing more protein, there are some important things to consider. First, do not read "more protein" as "eat more meat." Beef, poultry and pork (and milk, cheese and eggs) can certainly provide high quality protein, but also many plant foods - including whole grains, beans and other legumes, nuts and vegetables. The following table provides some good sources of protein.

It is also important to the "package" of protein into account - fats, carbohydrates, vitamins, minerals and other nutrients that always come with the protein. Try to sources low in saturated fats and processed carbohydrates and rich in many nutrients proteins.

One last thing: if you increase the protein, dietary requests arithmetic you eat less of other things to keep your daily intake of calories constant. Switches that you make can affect their nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, it is a healthy choice - healthy despite what the choice also depends on the total package of protein.

"If you do not eat a lot of fish and wants to increase this - yes, it could improve the overall nutritional profile that improve their health later," says dietitian Kathy McManus, director of the Department of Nutrition, affiliated with Harvard University and Brigham Women's Hospital. "But I think the data are strong enough to significantly increase red meat, processed meat and, of course, for protein."If weight loss is your main concern, dealing with a high-protein diet, it is reasonable, but do not expect it to be a panacea. "Patients come to me all the time asking if more protein will help with weight loss," says McManus. "I tell you that the verdict is still out. Some support studies, some studies do not. "  

Good sources of protein

Food proteins (grams)
3 ounces of tuna, salmon, pollock, trout and 21
3 oz turkey or chicken cooked 19
6 ounces of Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup milk 8
1 cup cooked pasta 8
¼ cup or 1 ounce of nuts (all types) 7
1 egg 6
Source: Database of the USDA National Nutrient 2015 

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The Long Goodbye: FDA decision to eliminate the US trans fats from food

Partially hydrogenated oils, once a food industry workhorse, reached a formal food supply pull-ho in the United States.

In a highly anticipated decision, the FDA ruled yesterday that partially hydrogenated oils, which are the main source of harmful trans fats are not "generally recognized as safe." This means that any food company wishing to use partially hydrogenated oils must obtain the FDA approval to do so. Companies have until 2018 to stop the use of partially hydrogenated oils or application to the FDA for approval.

The move is a good one for individual and public health. Trans fats have been a favorite of the food industry because they increase the service life of oils and liquid margarine to make it easier to spread. But these benefits come at a very high cost. Trans fats increase the amount of low density lipoprotein ("bad") cholesterol in the blood and reduce the amount of high density lipoprotein ("good") cholesterol. They make the blood more likely to clot within the blood vessels in the heart, brain and other parts, and also increase inflammation, which plays an important role in the development of heart disease, diabetes and other great causes death and disability.

"This double whammy, triple, quadruple or even trans fat should result in higher rates of heart disease," Dr. Walter C. Willett, professor of nutrition at Harvard University TH Chan school of public health and I write you eat, drink, and be healthy.. The Harvard Medical School Guide to Healthy Eating And he does it in a review article published there almost 10 years in the New England Journal of Medicine, Dr. Willett and his colleagues believe that the elimination of trans fats from the US food supply would prevent attacks between 72,000 and 228,000 heart each year.

The FDA eventually agrees. Blog FDAVoice Susan Mayne, director of FDA's Center for Food Safety and Applied Nutrition, wrote that "it became clear that what is good for extending lifespan is not as good for expansion of human life. " 

The Long Goodbye
 Artificial trans fats are developed in early 1900 by Wilhelm Normann, a German chemist. It has patented a process using gaseous hydrogen to convert solids liquid vegetable oils. This process, called hydrogenation, protected from becoming rancid oil. He added trans fats.

Procter and Gamble released Crisco, the first partially hydrogenated lard, soft margarines followed in 1911. Over the years, the food industry has found hundreds of uses for partially hydrogenated oils, biscuits and cakes prepared cream powder and oils used for frying in fast food restaurants.

Trans fats have been called "stealth fat" because few Americans knew they were in the food supply. Food companies are not required to list them on food labels, and are not presented as the "trans fatty acids" in the lists of ingredients. The only way for a buyer would have had a food contains trans fat was to detect the expression "partially hydrogenated oil" in the ingredient list.

Aware of the potential health hazards of trans fatty acids, the Center for Science in the Public Interest petitioned the FDA in 1994 to require that trans fats are listed on food labels. It took 12 years for that to happen.

In 2004, Fred Kummerow A. filed a citizen petition with the FDA to remove partially hydrogenated oils on the list of foods classified as "generally recognized as safe" (GRAS). As described in the New York Times, Kummerow, now professor emeritus of food science and human nutrition at the University of Illinois, he led a long battle against trans fats. It took nine years, but the FDA finally announced a GRAS partially hydrogenated in 2013 making preliminary strike oil determination Yesterday was the end.

The measure will certainly help to reduce the amount of trans fats in the American diet. However, many food manufacturers, to see the writing on the wall, and were working to find trans fat from partially hydrogenated free alternative oils. Chains such as Starbucks ended with trans fats in 2007 and others followed suit. Walmart is requiring suppliers to offer trans-free later this year of products.

Note that 2018 is three years away. So it makes sense to maintain the current food labels for trans fats. Your heart will thank you. 
 

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Mediterranean diet can help counteract the age-related decline in memory and thinking skills

When I make a salad, I Drizzle with olive oil and throw in a handful of toasted nuts. Could it simply tasty I usually help maintain vigilance in the coming years? Maybe.  

A new study published in the Archives of Internal Medicine this week suggests that eating a Mediterranean style diet reinforced with extra virgin olive oil or nuts is good for the mind as well as your heart.

These results, which come from a long-term clinical trial of different diets, are the first to demonstrate the potential benefits associated with the brain of a supply model over another.

Participants were part of a large trial known as PREDIMED Spanish abbreviation for Prevention with Mediterranean Diet (which means "prevention with Mediterranean diet"). The basis of the Mediterranean diet plant focuses primarily on fruits, vegetables, whole grains , beans and other legumes, nuts, seeds and olive oil. It also has moderate amounts of seafood, poultry, eggs and dairy products, but only includes lean meat rations red and candy.

Participants were mostly in their 60s and 70s and are at risk of developing heart disease. Most overweight and many had high cholesterol or high blood pressure. They were divided into three groups: one followed a Mediterranean diet and ate an extra ounce of nuts (walnuts, hazelnuts and almonds) per day; another followed a Mediterranean diet and ate an extra virgin olive oil five tablespoons per day; the third group, which served as a control, followed a low-fat diet.

All 447 participants in this part of the trial PREDIMED took six different tests of cognitive function - a combination of memory and thinking skills - at the beginning of the trial. Three quarters of them have completed the same tests again about four years later.

In the control group, the mean scores in both tests - memory and thinking skills - fell over the four years. By comparison, the average scores on memory tests among those who follow a Mediterranean diet, with extra servings of nuts improved, while scores on tests of thinking skills improved among those who follow the Mediterranean diet with portions oil additional olive.

Although the results of this study are promising, it is important to keep in mind some caveats: The study included only a small fraction (6%) of all participants Predimed. The trial was not designed to examine the links between diet and brain health. And a quarter of participants never took the second set of tests. All this means that the results should be taken with a grain of salt. 

How could the olive oil and nuts help? 

Extra virgin olive oil and nuts contain compounds called polyphenols. These substances help to soothe inflammation and oxidation, which are harmful to blood vessels and brain. This may explain why diets rich in polyphenols appear to prevent heart disease and cognitive problems associated with age, says Dr. Olivia Okereke, assistant professor of psychiatry at Harvard Medical School. His research focuses on the lifestyle factors that contribute to cognitive decline in the elderly.

Researchers ties between the circulatory system and the ever popular mind. "It makes sense because the brain is a lack of organ oxygen. You need healthy blood vessels in a healthy brain," said Dr. Okereke. 

The new results are consistent with previous studies showing that people who closely follow the Mediterranean diet are more likely to maintain their memory and thinking skills over time. Even so, the authors and other experts agree that further investigation is warranted. Dr. Okereke is curious to what appears to be the different effects of olive oil and nuts. "It would be great if future studies of this kind could be linked to brain imaging to see how and where these foods cause specific changes in cognitive performance observed in the study," she said.

To date, no evidence of a decline in eating olive oil, nuts, or a full Mediterranean diet, unless you end up taking in more calories than you need and gain weight . So I will continue to enjoy my salads and eager to learn about - and I remember - new research on the Mediterranean diet in the future.

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