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Dr. Tara Skye Goldin , November 2006 Newsletter Natural Medicine That Gets Results!
November 2006

Greetings!

With the holidays fast approaching, this is the season when Americans really pack on the pounds! From Halloween candy consumption, through Thanksgiving's pigout, Christmas, Hanukkah and Kwanzaa parties and cookies and culminating through a New Years celebration and then planting ourselves in front of the TV laden with snacks to watch all of the Bowl games, the average American gains 5 - 7 pounds over the holiday season! This certainly explains the unfortunately short-lived increase in attendance at gyms come January. While I'm not interested in ruining all of your fun, I am going to give you some great tips so that you can enjoy yourself with your friends and family and still fit into your jeans come January! Cultivate gratitude and have a Happy Healthy Thanksgiving!

in this issue
Holiday Weight Gain Prevention Tips! Fructose, weight gain, and the insulin resistance syndrome Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. Vegan Tofu Pumpkin Pie

Fructose, weight gain, and the insulin resistance syndrome

The prevalence of obesity in the United States and worldwide is increasing (1, 2). More than one-half of US men and women aged 20 y are considered overweight [ie, a body mass index (BMI; in kg/m2) 25], and nearly one-fourth are clinically obese. From the American Journal of Clinical Nutrition.


Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis.

Fast-food consumption has increased greatly in the USA during the past three decades. However, the effect of fast food on risk of obesity and type 2 diabetes has received little attention. We aimed to investigate the association between reported fast-food habits and changes in bodyweight and insulin resistance over a 15-year period in the USA. METHODS: Participants for the CARDIA study included 3031 young (age 18-30 years in 1985 -86) black and white adults who were followed up with repeated dietary assessment. We used multiple linear regression models to investigate the association of frequency of fast-food restaurant visits (fast-food frequency) at baseline and follow-up with 15-year changes in bodyweight and the homoeostasis model (HOMA) for insulin resistance. FINDINGS: Fast-food frequency was lowest for white women (about 1.3 times per week) compared with the other ethnic-sex groups (about twice a week). After adjustment for lifestyle factors, baseline fast-food frequency was directly associated with changes in bodyweight in both black (p=0.0050) and white people (p=0.0013). Change in fast-food frequency over 15 years was directly associated with changes in bodyweight in white individuals (p<0.0001), with a weaker association recorded in black people (p=0.1004). Changes were also directly associated with insulin resistance in both ethnic groups (p=0.0015 in black people, p<0.0001 in white people). By comparison with the average 15-year weight gain in participants with infrequent (less than once a week) fast-food restaurant use at baseline and follow-up (n=203), those with frequent (more than twice a week) visits to fast-food restaurants at baseline and follow-up (n=87) gained an extra 4.5 kg of bodyweight (p=0.0054) and had a two-fold greater increase in insulin resistance (p=0.0083). INTERPRETATION: Fast-food consumption has strong positive associations with weight gain and insulin resistance, suggesting that fast food increases the risk of obesity and type 2 diabetes. From Lancet


Vegan Tofu Pumpkin Pie

Yes, I know! With a dessert recipe at the end of a weight control issue I am at risk of being just like a cheesy women's magazine. However no November newsletter would be complete without a recipe for pumpkin pie! And it is an organic vegan pumpkin pie! Eat in moderation (all those carbohydrates I've been railing against!) and enjoy!


Holiday Weight Gain Prevention Tips!

While I'm not into sounding like one of those cheesy women's magazines with the latest fad and crash diet, I am interested in helping you to keep your health commitments to yourself by offering some common sense strategies that really work to help prevent some of that weight gain from creeping into your own life!

1. Take smaller portions. You can eat everything, just don't eat so much of it. And remember, it takes your body 20 minutes to register fullness, so wait a little before taking seconds and see if you are really still hungry.

2. Eat larger portions of lean proteins and vegetables (turkey, tofurkey, salad) and smaller portions of carbohydrates (stuffing, mashed potatoes and gravy, squash and desserts).

3. Eat your Thanksgiving meal in the middle of the day, not in the evening. I usually recommend starting to eat around 3 PM. Then take a long walk with friends and family afterwards.

4. L- Carnitine helps with carbohydrate metabolism and thus aids in maintaining lean muscle mass. 500 mg/day is a good amount for most people.

5. Fish Oils will help balance your blood sugar as well as modify your food cravings (as well as helping your brain). Find a highly purified one that has been distilled so that it contains no metal contamination. You may contact me for specific recommendations.

6. Continue your exercise program. Even boosting it will help counteract holiday stress and release those endorphins to keep your mood elevated. Also exercise acts as an appetite modulator helping to curb overeating.

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