Conflict and Weight Gain

A new study has found that women who have experienced weight gain and are married to thin men are more likely to have unhappy marriages. They reported having greater conflict with their partners on a daily basis and less support. The research seems to suggest that personal dynamics in mixed-weight situations might be important for partner’s mental well-being and overall health.

The Mixed Weight Couple Study

The study was published in the Journal of Social and Personal Relationships and adds to other literature on mixed-weight status in romantic relationships that suggest calories count. Many of the previous studies focused on body image as opposed to relationship conflict.

Researchers at the University of Arizona, the University of Puget Sound, as well as Hanover College worked together to examine mixed-weight relationships. They discovered that women who consumed fewer calories and had a lower body mass index were in happier relationships, while women who had a higher BMI were dealing with much more conflict with their spouses and felt less happy. Interestingly, when mixed-weight couples eat together it appears as if they fight more than when they have meals separately.

Relationship Dynamics of Being Fat

The researchers say that fat plays a deeper role in relationship dynamics than some people realize. They say heavier women sometimes report lower relationship quality due to their perceived evaluations from their husband’s. When they have this perception of how their body is being evaluated, they get so upset that they engage in unhealthy behavior such as consuming more calories or more food that is high in fat. In some cases women suppress their emotions when they are dealing with weight gain issues, especially if they are associated with negative comments from their partner. Suppressing emotions can be unhealthy. The authors of the study say this is where women become really conflicted because they are caught between expressing their emotions and potentially receiving more negative criticism from their partner or suppressing their emotions and keeping everything bottled up inside.

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The study also points out that couples had less conflict when the overweight person felt the partner was supporting her efforts to exercise and eat a healthier diet. The researchers say this shows that even though mixed-weight relationships are at risk of experiencing more conflict, there are ways to overcome and reduce the conflict.

Fat and Your Emotional State

Psychologists say whether it is the female or male in the relationship that has the weight problem, it is important to communicate in a calm and loving manner. The person who is struggling needs to feel like you are rooting for them and not criticizing them. The experts say the worst thing you can do is nag or judge the person who is struggling to eliminate those extra calories from their menu. They say support usually equals success when it comes to dieting or quitting a bad habit.

Some of the women in this latest weight study reported that they were actually slim when they first got married, but increased their calories over time and put a lot of weight on. This seems to coincide with previous studies that indicate women put on weight after they get married. According to a 2011 study by Ohio State University women are more likely to gain weight after they get married, while men are more likely to gain weight after they get divorced. The study followed over 10 thousand people and took into consideration a number of factors that could impact weight gain, such as pregnancy, socioeconomic status, and education.

Replace Sugar with Stevia

Unless you have been living under a rock your whole life, you are surely aware that sugar contributes to weight gain. Unfortunately, however, sugar is hard to avoid because not only do we add it to things ourselves, almost all processed foods contain sugar in them. Stevia is a natural sweetener, that is calorie- free and it does not cause blood sugar imbalances, which is beneficial because blood sugar imbalances can lead to cravings and weight gain. Instead of adding sugar to you coffee or tea add stevia, and if you love to bake, go online and find recipes for baked  goods that use stevia instead of sugar. In addition, you should buy unsweetened products (such as yoghurt and oatmeal) and sweeten them up yourself with stevia and fresh fruit.

Replace Soda with Sugar-Free, Natural Beverages

Did you know that the average fast food serving of soda pop provides a whopping 310 calories and a can of soda contains approximately 150 calories?  Since it takes 3,500 excess calories to gain a pound, if you were to consume one soft drink at a fast food joint and one canned soft drink at home daily, in less than 8 days you would be 1lb heavier! Diet sodas aren’t the solution either because artificial sweeteners stimulate the appetite and preliminary studies have found that they can actually cause more weight gain than sugar. Some simple soda replacements include sparkling or still water with a slice of muddled fruit added to it or a squirt of lemon or orange juice added to it. Or if you really want to treat yourself, make a sugar-free, alcohol-free Mojito by muddling up some mint in soda water, squeezing some lime juice into the water and adding a dash or two of stevia.

Replace Fast Food with Homemade Healthy Alternatives

Fast food is almost always high in calories and fat, as well as chemicals and a whole slew of other unhealthy, waistline destroying nutrients. Luckily, almost any fast food item can be made at home using healthy swaps, which are lower in calories and fat and higher in nutritional value. So instead of eating out, buy a weight loss cook book or search online, as there is an endless amount of recipe swaps out there.

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French fries for example can be made with sweet potato fries, which are low in fat, high in fiber (which helps to fill you up) and chocked full of nutrients such as vitamin A, vitamin C and beta-carotene.  To make sweet potato fries, you simply cut the potatoes into thin slices and lightly brush them with melted unrefined coconut oil (which has appetite suppressing properties) and sprinkle them with sea salt and pepper. Bake at 400 Fahrenheit for 15 minutes and you have a delicious, nutritious side plate that will fill you up and provide you with much less calories and fat than standard fries will.

Replace Fattening Meat with Low Fat Meat

Both the type of meat and the way that it is prepared will determine how much fat and calories the piece of meat will contain. When at the grocery store, choose extra lean ground beef, chicken, turkey and seafood, and lean cuts of beef without visible fat on them and avoid high fat meats such as bacon, sausage, ham, hot dogs and luncheon meat. When in the kitchen, remove the skin and cut off fatty edges and grill or bake you meat as opposed to frying it.

Eating Fat

North Americans love food…all kinds of food, including fatty foods like hamburgers, onion rings and ice cream. Fatty foods consumed on a regular basis can lead to obesity. This is of course because fat has higher calories. Because of the higher calorie density in fatty foods you consume a larger amount of calories in a smaller amount of food.  Any extra calories that your body doesn’t burn off are stored as body fat. When this happens you become larger, but even more serious; your health is put at risk. A lot has been written about the health implications associated with a diet full of high fat foods. In the years to come we can expect to hear more about withdrawals that come with fatty food consumption as well.

Food Withdrawals

According to a study published by doctors from the University of Montreal’s Faculty of Medicine, ending your fatty food habit could end up causing you withdrawal symptoms and depression. The doctors found that even before obesity takes place, consuming fatty foods leads to chemical changes in the brain similar to what happens when drug withdrawal occurs.

When a team of researchers at the University took mice and fed them a high fat, high sugar diet, they noticed significant changes in their brains compared to mice that had a much healthier diet. The mice that had a higher-fat diet displayed signs of anxiousness, avoided open areas; as well their brains seemed to be physically altered. The researchers also looked at molecules in the brain, including dopamine.

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Dopamine enables the brain to reward mice with good feelings thus encouraging them to learn new behaviors. The chemical works the same way in other animals and in humans. Dopamine and the stress hormone, cortiscosterone were at higher levels in the mice that consumed a lot of fatty foods. The study points out that this explains the depression and negative behavior cycle.

The University of Montreal study has received a lot of attention in the medical community and was published in the International Journal of Obesity.

Addiction and Obesity

According to the National Library of Medicine database, in 2011 at least 28 scientific reports on food addiction were published. Brain scans of obese people have revealed disturbances in the brain that are similar to people who are drug abusers. Meanwhile, food company executives argue that nothing has really been definitively proven yet.

No one can dispute that obesity is a growing world-wide problem that needs to be addressed. Moderate obesity reduces life-expectancy by two to four years and severe obesity reduces it by as much as 10. Harvard researchers have said that highly processed foods with sugar and fat in them cause rapid spikes in blood sugar, which increase cravings. Some people just can’t resist those cravings so as a result they are now living with obesity.

As it turns out, the research that was released recently show that people who are fat, could possibly carry a gene that has an effect on depression.  Follow up information has been quick to mention that this tie could be a reach, and lifestyle factors which impact whether or not a person is fat, is a much more accurate tie to depression, rather than the potential for a “fat gene”. It is for this reason that the idea of being “fat and jolly” isn’t universally accepted, at least not so far.

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The research has proven to be very extensive, but of the multitude of facts given, the main point, when you boil it down, is that there could be a potential association between body mass index (BMI), depression, and a specific genetic variant in the genes called “FTO”.

This gene has been linked to obesity and fat for some time, this prompted researchers and scientists to take a closer look to see if the FTO gene, or variants of the gene could mean something for depression, or have some kind of link back to it.

The Study – Complicated Research on Fat and Depression Link

What the researchers did was take a look at the FTO gene and examined whether or not it appeared to protect against depression. They looked at the results of many different groups of people, some with a high BMI and some with normal and low BMI. The simplified research was meant to determine whether or not a person with depression was also more likely to be fat, but also if a fat person was more likely to suffer from depression.  They looked at the risks of being diagnosed with mental health issues, and whether or not the depressed patients were considered clinically depressed, or experiencing a simple “low mood” due to their issues with their weight.

The Depression, Fat Gene Study – What it Came Up With

The findings were worthy of a mention. The study showed that the increase in risk of developing depression was small, but still made the scale. The researched showed an 8 percent greater risk for each copy of the gene variety. However, what is not clear, and what requires further research is that it isn’t available whether all people who fall into the overweight category have this specific gene.

When it comes to depression, while this information might be worthy of some further examination, most medical practitioners, say that there is a whole other area that implies depression in a much more scientifically accurate fashion. They say the gene on its own is highly unlikely to conclude that being overweight and depressed are linked. However, lifestyle factors such as physical activity levels and overall lifestyle choices are a more clear indicator of the potential for depression.

However, discovering a gene is linked to a condition such as depression, which may have complex underlying causes, does not necessarily mean it is an important factor in causing the disease. This only means that there is an association between the two, not a direct cause and effect relationship.

Food is everywhere. And you need to eat, but according to most healthcare practitioners, one of the most common phrases that is repeated over and over again as people try to cut obesity and fat after the holidays, or just in general is “portion control”.

Why You Need Portion Control – Within Reason

Determining what is considered to be a normal portion of food, as opposed to a small portion can be increasingly difficult. Watching television might give you the idea that the sizzling BBQ portion of food is normal, when in fact your nutritionist, or anyone in healthcare, might wholeheartedly disagree.

Developing a normal relationship with food is a balancing act that most people need a little bit of help with. Doctors say that another bad behavior when it comes to diets, is to diet, or put your body in “starvation mode”. This highly unhealthy behavior causes your metabolism to slow down and store extra food as fat to carry you through this “starvation”.

Why Experts Think Restriction Isn’t a Good Portion Control Method

Many experts agree that restriction might not be the best option. Usually what happens when one starts to restrict their diet is they end up binging on food later. This binge eating and the vicious cycle that usually continues with more restriction is hard on your body, your metabolism, limits the chances of you fighting any obesity battle, or really accomplishing anything at all.

So Much Frustrating Information – Where to Begin With Portion Control and Fighting Fat

Part of what might confuse most people is that the healthy guideline for portion control is based on a set and specific number of servings of each food group per day. However, experts in nutrition say that a more updated way to view portion control is based on a system of ratios instead. Certain natural heights and weights of individuals mean that different food quantities are needed for each person are very different.

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So rather than keeping the old standard rule in place, people might want to instead look up more specific guidelines for their height and weight, while keeping in mind their fat loss goals, and cutting back accordingly. Portion control, with a little more research doesn’t have to be such a trying task.

You’ve Heard it Before – But Quality of Food is Important When it Comes to Fighting Fat

You learned it when you were young, and it has more than likely rang through to your adulthood, and that isn’t because the information isn’t invaluable. Fruits and vegetables, in their raw form can fill you up, and because they are made up of a lot of water, and fiber the amount you eat doesn’t need to be  monitored for portion control. So you can get your fill of a variety of different fruits and get a huge serving of micronutrients, so in most cases, the more you replace the junk food, or restaurant meals with these healthy foods the better your chances of fighting fat and obesity, and also filling up on good quality food, great for portion control, and your belt line, too.

There are several ways to use essential oils. Cleaning, treating ailments, relaxing, decorating, and spicing up a relationship are the most common uses. In France the use of aromatherapy in cooking has received so much attention that people in the United States are now trying it.  In fact, many have turned to cooking with essential oils in an effort to fight obesity.

The Obesity Connection

The theory among many top aromatherapy experts including world renowned doctors, Daniel Pennoel and Phillip Minton is that essential oils don’t contain fat like traditional cooking oils do. This in itself can help reduce obesity. The idea is that you can use tiny amounts of essential oils in the cooking process instead of fatty oils. Only small amounts of essential oils are required because they are so concentrated.

It is not only the fat content that makes a difference. Those who study the plants that these essential oils come from will tell you that certain essential oils can increase your metabolism. Oil extracted from black pepper, ginger, sweet orange and palmarosa are said to be examples. Aromatherapy specialists say that they stimulate digestion and as a result metabolism function tends to increase. This does not mean that your obesity problems are solved; exercise and sensible eating are still highly recommended.

If you are interested in reducing the number of calories you take in every day, there is also a theory that inhaling the scent of essential oils extracted from flowers, seeds, stems, leaves and even roots, will quell your appetite. Studies in this area are limited, but many people who have tried to eliminate calories from their diet, claim this approach works for them.

When we breathe in aromas our nerve cells send an electrical message to the brain. Evidence shows that specific odors provide a pathway through the central nervous system that can activate protector cells in our immune system. Studies continue on just how essential oils may benefit our immune system. According to Dr. Phillip Minton eating essential oils can improve circulation and prevent heart disease.

The French and Cooking Aromatherapy

Cheese, pastries, foie gras….France is well known for these foods, but the fat content can be dangerous. To reduce fat content, culinary experts have been experimenting with aromatherapy. Cooking with essential oils is one of the biggest anti-fat ideas to come out of the French kitchens. There are cook books now that are specifically for cooking with essential oils.

The Dangers of Cooking Aromatherapy

Not everyone is ready to promote cooking aromatherapy as a standard practice. In the United States and Britain using essential oils in the kitchen comes with a warning from some research institutions. For instance, the University of Maryland Medical Centre states that some of these oils can be toxic. Nutmeg oil is one example. While this may be true, proponents of cooking aromatherapy argue in moderate amounts it is considered safe.

Not all essential oils that you purchase are a pure as you may think. Often time’s chemicals can be added to them. The question becomes: could adding them to your diet mean adding any number of foreign substances to your body?

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The practice of cooking with essential oils is generating a lot of debate in culinary circles. More research is required to determine the full impact that the various plants extracts can have on the human body. In the meantime, if you are interested in cooking aromatherapy to reduce calories or to deal with other health related issues, it is best to consult with a skilled, experienced aroma- therapist.

Foods that Are Full of Calories – From Sugar and Fat!

Holiday meals can be heavy on calories often leaving you feeling fat and guilty when you’re finished.  Minimize the amount of these calorie-packed foods around the holidays and you’ll feel better (and lighter) after dinner.

Swedish meatballs – these seem to be a staple at many holiday gatherings, but they’re full of calories from bread crumbs and butter.

Baked or stuffed potatoes – these are loaded with fat from the butter, cheese and sour-cream that they are topped with.  This means that they pack a punch when it comes to calories.  Opt for roast potatoes instead.

Roast (especially with gravy) and Prime rib – these cuts of meat contain so many calories from fat, especially when they’re topped with gravy.  Opt for lean white turkey (and go easy on the gravy) to decrease your calorie count.

Dark turkey meat (including the skin) – eating dark turkey meat, especially with the skin increases calories from fat. Be aware of which part of the turkey you eat, opt for the white meat and skip the skin.

Yorkshire pudding – it’s made with the fat drippings, so you shouldn’t be surprised that it’s unhealthy!

Cranberry sauce – while cranberries are a healthy food choice, cranberry sauce is not.  Cranberry sauce is packed with sugar and adds a ridiculous amount of calories to your meal. Use fresh berries to add flavour to your turkey to decrease the number of calories you consume.

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In addition to all of the unhealthy staples at the dinner table, there are so many sugary treats that are always present around the holidays.  The problem is that these sweet treats are packed full of calories from sugar.  In addition to the sugar high that you’ll get, you’ll also be taking in way too many calories which may lead to packing on an extra few pounds over the holiday season.

Christmas cookies – these pretty little cookies shaped into Christmas trees, reindeer and the like are packed full of calories from sugar (the frosting) and fat (the butter used to make the cookie).

Gingerbread houses – while these may be fun to build and decorate, eating gingerbread houses may add a few inches to your waist if you’re not careful. Think of the ingredients used to make one of these houses: gingerbread, sugary frosting and sugary candy!  This means that these houses are loaded with calories from and should be avoided.

Fruit cake – it’s got “fruit” in the name, so it must be healthy, right? Wrong! The fruit that is used in fruit cake is candied which means that it is covered in sugar syrup.  Therefore, the fruit used is no longer a healthy food option! Skip the fruit cake and grab some actual fruit instead.

Eggnog – while you may be tempted to reach for this beverage, steer clear.  It is loaded with calories and the majority of these calories come from fat.  A cup of eggnog contains 343 calories, with 171 calories coming from fat!  Not only is there a ton of fat in eggnog, it’s also incredibly high in cholesterol with about half of the recommended daily limit.

Candy canes – while candy canes are relatively low in calories, having approximately 45 calories per candy cane, essentially they are solid canes of sugar offering absolutely no nutritional value.

Make Healthy Food Part of Your Holiday

Making sure that you eat enough healthy food around the holidays is essential to maintain good health and to remain at an optimal weight.   If you’re going to a friend’s house for dinner, bring a healthy food snack such as a veggie or fruit tray.  You can make the healthy food look more festive by cutting the fruits into stars or bells or opt for red and green colour fruits and veggies.  And if you’re meeting friends for dinner at a restaurant, suggest one that also has healthy food choices.  If you’re worried about how much unhealthy food you’ll be eating when heading out for dinner, be sure to eat a nutritious breakfast (and lunch) full of healthy food.  This will help to keep you satisfied and you’ll be less likely to indulge in the fattening holiday food that you’ll be surrounded by.

It really isn’t hard to believe once you actually break it down. Let’s say you are working long hours, or simply enjoying the occasional holiday meal, or drink for that matter. Before you know it obesity and fat has become a real tangible issue, and one that can becoming increasingly difficult to keep a handle on. But while you might not be willing to admit the impending problem, there are things that you are doing and not even realizing them. These are things that are making your weight gain a real issue, as you start to get fat before you even realize it.

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Here is a list of a few of the hidden offenders that could be making you feel fat, and lead to obesity. They are more lifestyle related, as the problem is a lot bigger and the scope is a lot more broad than dealing with simple junk food.

Habit #1 – Eating Low Fat Foods to Fight Obesity

This is one of the top lifestyle offenders. You start to think to yourself ‘well, I am not eating junk food, these low fat options must be a lot better’. But what you might be ignorant to, and these companies won’t mind one bit, is that many foods listed as low-fat might save you a few calories, but the fat and calories are often replaced with things that are much worse, and equally as bad for your waistline. The low fat donut won’t stop the potential for obesity, especially if the fat was replaced with sugar, or chemicals.

Habit #2: Skipping Regular Meals to Stop Fat Spread

Skipping a meal is one of the top offenders, not to mention one of the worst offenders for your body. You need food, but it’s quality that is important. It will keep you healthy, and keep the pounds off too. Skipping a meal can really slow down your metabolism, which is very important when it comes to dealing with those hunger pains. Skipping breakfast for instance can make people much more likely to have issues with obesity. They will likely have metabolism problems, or will potentially cause you to overeat later in the day.

Habit #3: Big Bites Potentially Cause Obesity Problems

One of the best ways to control your portions and ensure that you feel full when you should, and not either too quickly, or too slowly can make or break your battle with the bulge. Consider this:  Make sure that when you dig in, you don’t fill your utensil to the brim. You can trick yourself in any variety of ways. This could be to simply use a smaller fork or spoon, or it could be to take more bites of smaller food. This simple trick can make you feel full faster, and control your portions at the same time. And controlling portions is a key part of fighting fat and obesity. It will also increase your enjoyment of food, as passive eating can mean packing on pounds too.

There are a few habits that are considerably more obvious too. Experts say behaviors like avoiding the scale, can lead to issues with accountability. And any unmanaged intake of junk food can mean obvious issues with fat and obesity later down the road too.

However there is a whole other evil, and it’s lurking right underneath your nose, where you do have full control over things: in your own kitchen! There is a good chance that if you are like the majority of people, you consider the idea of eating at home to be a much healthier option. But is it really? The same junk food, fat, salt and additional calories could still be lurking in your own fridge, they could be hiding in places that you don’t really expect.

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Here are a few places that you might be finding extra calories, salt and fat, without realizing it.

#1-Junk Food Offender in Your Fridge is Mayonnaise

It is a lot easier than you think for fat and additional calories to add up when you lay the mayo on thick. If you use a little, it might not make a huge difference, but most people who use mayo, use a lot. And the calories and fat can really become formidable in a hurry!

#2-Junk Food Offender in Your Fridge is Lunch Meat

Just because you aren’t going to the deli every day at lunch and getting a sandwich with all of the fixings, doesn’t mean you are skimping on calories and fat by eating the same food made at home. The truth is lunch meats contain a lot of stuff that isn’t great for your body. The long list includes salt, preservatives, sugar, fat, and lots of calories.

#3-Junk Food Offender in Your Fridge is Alcohol (Of Any Kind)

It isn’t much of a secret the dangerous effects of alcohol on your liver and overall health, but people should be aware of the fact that even if you don’t indulge often, alcohol means a lot of calories which are considered “empty calories”, and fat can build up in your liver after very little drinking. So it might be best not to tempt yourself, especially around the holiday season, and keep the alcohol out of your fridge entirely.

#4-Junk Food Offender in Your Fridge is Margarine

A lot of people think margarine is a healthy version of butter, but that is way off the mark. Just because it uses vegetable (or another kind of) oil instead of high-fat cream, doesn’t mean that there is anything about margarine that you should take fore-granted. The truth is each serving of margarine is bad for you because it contains high amounts of trans fat, as well as almost 100 calories per serving. So finding real fruit spreads or natural nut butters might be a healthier option instead of wrongly replacing butter with margarine.

Breakfast Sandwiches and Fat

A typical breakfast sandwich consists of processed meat and cheese on a bun and it is loaded with calories from fat.  Over time, the fat that you consume in your diet (whether it is from a breakfast sandwich or elsewhere) can build up in your arteries.  A diet that is high in fat is associated with the development of atherosclerosis, which is a narrowing of your arteries.  Atherosclerosis can lead to significant health problems such as heart disease including heart attack and stroke.

Determining blood flow into your arm using velocity time interval (VTI) is one way in which you can determine how well your arteries are functioning. VTI can be measured using Doppler ultrasound at rest and then again after a blood pressure cuff has been placed on your arm and inflated.  The higher the measurement, the healthier (and happier) your arteries are.

Research on Breakfast Sandwiches in the Diet

Researchers at the University of Calgary wanted to see the effect of eating one high-fat meal on microvascular function. Microvascular function gives a picture of overall blood vessel health.  Participants were monitored on two days.  On the first day they had no breakfast and their VTI was measured.  On the second day, their VTI was measured after eating two breakfast sandwiches that had 900 calories and 50g of fat. The results showed that VTI decreased by 15-20% two hours after eating the breakfast sandwiches as part of their morning diet.

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The results from this study show that adding high fat foods, especially breakfast sandwiches, into your diet have a drastic negative impact on your health.  The researchers caution that while the effects may be temporary after one individual high fat meal, the long term effects of consuming a high fat diet may be more harmful and may happen more quickly than you believe. While researchers have not identified why blood flow is temporarily decreased following consumption of high fat food in the diet, the body is clearly not happy so a diet high in fat should be avoided.

Obesity in Society

According to the Centers For Disease Control and Prevention (CDC), obesity is a common condition that is serious and costly.  Obesity can lead to a variety of health problems including: heart disease, stroke, diabetes, and certain types of cancer.  There are some medical conditions that cause weight gain and lead to obesity including: hypothyroidism, insulin resistance, polycystic ovarian syndrome and Cushing’s Syndrome.  However, there are a number of non-medical reasons that lead to weight gain and obesity including: over-eating, eating a diet high in sugar and fat and physical inactivity.  The CDC states that over one third of Americans suffer from obesity and this number may continue to rise if our eating and exercising habits don’t change.

Eating Healthy To Prevent Weight Gain & Obesity

In order to maintain a healthy weight, you have to monitor the delicate balance between calories in and calories out.  If you consume more calories than you expend, weight gain is inevitable. While if you consume fewer calories that you expend, you will lose weight. Determining the balance between calories in and out can be difficult in the beginning so keeping a daily diet diary may be beneficial. Eating a healthy balanced diet, exercising regularly and skipping the tempting breakfast sandwich will not only make your arteries happy, it will help to keep your weight in check.

Meat lovers say it is one of the most intoxicating scents in the world; that it makes their mouth water just thinking about bacon sizzling in a pan. We don’t really have to imagine the strips of fat pork because they are everywhere…in salads, soups, mashed potatoes, burgers, pizza, dips, and even in desserts. You’ve likely heard of the sweet/salty craze, but have you tried a slice of chocolate bacon cake yet or a maple bacon donut? Maybe you’d prefer bacon s’mores. It turns out Americans enjoy these desserts regularly.

Bacon, Fat and Why it’s Junk Food

It all sounds like junk food, and the medical community has told us for years that the consumption of junk food can lead to obesity, increased risk of high blood pressure, and a long list of other health problems. Doctors warn that junk food is packed with sodium, as a preservative, and that freshly prepared foods are a good health alternative. Still, there are some consumers who just can’t give up their bacon. Some estimates of bacon consumption in the United States are as high as 1.7 billion pounds per year.

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A recent Harvard study has linked 2 slices of bacon daily to a 20 per cent increased risk of death. The study looked at all red meats and observed the health of over 37 thousand men for a 22 year period and over 83 thousand women for a 28 year period. They documented health problems including cardiovascular issues and cancer. Family history and other disease risk factors were taken into consideration when compiling the data. The authors of this study say other research projects have shown that red meat, and in particular processed meat, is associated with chronic disease due to ingredients like sodium, saturated fat and nitrates.

There is research that suggests nitrates, which are used to give bacon its bright red color and to prevent bacterial growth in the meat, can damage your blood vessels. This can lead to hardening of the arteries and of course heart disease. Some nutritional scientists say that you would have to be a huge consumer of processed meat in order to be affected by the nitrates.

Bacon…Not Totally Junk Food

Dietary experts at St. George Hospital in London are defending bacon. They say when eaten in moderation bacon is not really that bad. They argue that there is no real evidence that eating processed meat once or twice a week is harmful to your health.

Pork, contains, B6, B12, iron, magnesium, potassium, zinc, and is high in protein. Food scientists say the key is to find low fat or lean cuts. The other good health tip is not to overcook your bacon or any other processed meat. Pork contains something called haem iron and when you blacken the meat, studies show the charred iron can turn into a carcinogen. Carcinogens are linked to cancer. One of the biggest stories to hit newsstands about bacon this past year was that it could increase the risk of pancreatic cancer. Swedish researchers announced in January that eating 2 slices of bacon or one sausage every day could potentially increase your risk of pancreatic cancer by 19 per cent. Again, St. George Hospital staff are shouting “everything in moderation”.

Winter not only brings the Holidays which is full of tempting junk food and high calorie feasts, it also brings long, dark, cold and depressing days. This combination is lethal when it comes to your waistline, but it doesn’t have to be. The following tips will help you to avoid the winter fat attack!

Tip 1: Avoid Diets

Many diets are nearly impossible to follow in the long run and when your willpower eventually breaks down, diets can back fire big time.  Instead of punishing yourself with restrictive diets, concentrate on eating a wide range of healthy, whole foods, on a daily basis. Eating enough fruits, vegetables, proteins and healthy fats will ensure that your body’s nutritional needs are met, which is helpful because a lot of junk food craving are the result of nutritional deficiencies.

Tip # 2: Eat Regularly

Try to eat three healthy meals and three healthy snacks a day in order to prevent feelings of hunger. Eating regularly will help to reduce your cravings for junk food and also help to boost your metabolism, so that you burn more calories even when you are not doing anything.

Tip #3: It’s Not Just About Junk Food – Drink 8 Glasses of Water Daily

Oftentimes, your body will mistake thirst for hunger. Drinking 8 cups of water daily will help to ensure that this doesn’t happen and it will also help to physically fill up your stomach so that you have less room for food.

Tip #4: Sleep

Forget counting calories and restrictive diets, if you truly want to lose weight this winter, you need to ensure that you are getting a good night’s sleep. When you don’t get enough sleep your body releases less of the hunger suppressing hormone leptin, which means you won’t feel as full or satisfied after you eat. To make matters worse, lack of sleep also causes your body to release more of the hunger boosting hormone ghrelin which causes you to crave more food and to make less healthy food choices.

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Tip #5: Exercise

Winter weight gain is primarily cause by a combination of increased food intake and reduced exercise. Exercising will not only help you to burn excess calories it will also help to boost your overall mood. Many people get depressed during the winter, and this causes them to turn to food for comfort. Exercising for just 30 minutes per day will boost feelings of happiness and relaxation and it will reduce your likelihood of using junk food as a remedy for a winter slump.

Tip #6: Eat Before You Attend a Party

If you weren’t quite certain of why water and hydration are so very important, the top reason is clear with a little scenario. You can go for weeks without food, but you can only go 3 days without water, and even that is incredibly dangerous!

Top Reasons Why Water and Hydration are Imperative

Don’t be fooled, just because something is fluid and contains water doesn’t mean it is just as good for you. It is important to remember that it is very difficult for your body to get It is difficult for the body to get water from any other source than water itself. Soft drinks and alcohol steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore actually taking water from the body, decreasing your hydration efforts.

The body is 80% water, and water makes up nearly 85% of your brain, about 80% of your blood and about 70% of your lean muscle and plays a vital role in nearly every one of your body’s functions. Lacking water and hydration in general is a major trigger for fatigue and a drop in hydration can be a trigger for fuzzy short term memory. You also need water to digest nutrients and proteins properly.

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Staying properly hydrated and getting enough water is very important because it aids in moving toxins out of the body helps remove toxins from the body, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Water and Hydration are Essential

Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well hydrated. And the more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. Not only will the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more energy.

Water, Hydration and Weight Loss/Diets

And if that wasn’t enough for you, here are a few more interesting water facts. In over 35% of North Americans, the thirst mechanism is extremely weak, so weak in fact that it is often mistaken for hunger which can be detrimental to weight loss efforts. You might try to drink a glass of water when you feel like munching on a midnight snack. Also, as mentioned before keep in mind that all water and hydration methods are not created equal. Make sure you load up on regular plain water as opposed to the high sugar kinds.  As an interesting measure of how much hydration you are actually getting, keep in mind that the typical soft drink, or high sugar sports drink is over 10% sugar solution. Also keep in mind that many experts are the first to say that when you are dehydrated you end up eating more, something else that might not fall in line with your weight loss and diet plans.

What is White Bean Extract and How Does it Work for Diets?

White bean extract is also referred to as Phaselous vulgaris and is a naturally occurring substance.  It is also thought to help prevent obesity and decrease abdominal (stomach) fat.   In additional to natural weight loss, white bean extract is believed to help keep blood sugar levels normal and help fight insulin resistance thereby helping to prevent diabetes, protect against heart disease, improve athletic performance, and decrease symptoms of arthritis. In animal studies it has also been shown to help reduce the risk of colon cancer.

How Does White Bean Extract Work for Natural Weight Loss

Supporters of this natural weight loss aid claim that it works as a carbohydrate blocker.  It prevents alpha-amylase (a naturally occurring enzyme in the body) from breaking down carbohydrates into glucose (sugar). Decreased glucose levels in the body lead to decreased fat production.  Weight loss may occur as the result of this process in the body.

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A person who is not dieting should take white bean extract with a high carbohydrate meal.  This should help to reduce body weight and body fat levels by reducing the digestion of carbohydrates commonly found in diets that are rich in breads, pastas, rice, etc.  When a person over-eats white bean extract can help to control fat gain and triglyceride (fat) levels in the blood as well as blood sugar levels over time.

There have been a limited number of studies that show that white bean extract may help with weight loss.  However, research regarding using white bean extract for any other health benefit other than weight loss is lacking.  Additionally, the long term side effects of using this natural weight loss aid are unknown as research has not yet investigated the ramifications of taking this natural weight loss aid for extended periods of time.

Further Research on Diets and Low Fat Options

Until further research is conducted to determine long term side effects of this weight loss aid, it may be best to steer clear of this hyped product.  Diets consisting of fruits and vegetables, whole grains, low fat dairy products and lean meat products have been shown to provide good health benefits.  In addition to balanced diets, participating in regular physical activity is key to natural weight loss. Controlling lifestyle factors such as managing stress and getting enough sleep are also essential for a healthy lifestyle which includes maintaining a healthy weight.

A study published in Obesity Research reported an average weight gain of six to eight pounds over the two year period following marriage. And it’s not the first study that has determined this association. British researchers found that after moving in with a man, women tend to eat more high-fat, high-sugar foods and are considerably more likely to gain weight. That same study also confirmed that women are more likely than men to turn to food to deal with stress in a relationship.

How Obesity and Relationships are Connected

Settling into a relationship can undoubtedly cause issues with food. And what makes it worse, is that couples tend to become eating “partners”, which can mean overindulging together as recreation. It makes sense, because most of us are raised to bond over food, and eating can even be tied to intimacy.

Obesity doesn’t have to be the outcome, there is help. Here are a couple simple ways to stay healthy once you have decided to take the plunge.

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When it comes to obesity, cohabitation shouldn’t mean codependency.

Allow your partner (who, as discussed, can afford some of the extra carbohydrates) to eat alone sometimes. If it feels too strange to sit idly by while your partner eats, try to limit yourself to a cup of tea or coffee, or a few small bites only. And embrace the fact that you don’t have to like the same foods, eat at the same time and you certainly don’t have to eat the same amounts.

Portion Control (Men and Women are not created equal here!)

A man will burn more calories than a woman because men have more muscle, and muscle requires more fuel. Chances are, you aren’t the same height as your partner, too. According to the Center for Disease Control (CDC), the average American woman is 5 foot 4 inches, while the average man is just over 5 foot 9 inches, as a general rule of thumb, the man will need about 40 percent more food than you each day to maintain a healthy weight. So having the same portion sizes, or sharing meals is simply an unwise option.

While statistically speaking, women are far more likely to pack on the pounds after entering into a long-term relationship, or marriage, the same rules can be applied to men, too. With a few simple steps, and obviously, some awareness, it doesn’t have to be the end of the world, or your narrow waistline.

Almost everyone enjoys the taste of high-fat foods, however there is a large variation in the extent to which people enjoy and consume fat. According to a study conducted at the New York Obesity Research Center, and published in the Journal of Food Science (March 2012), the genes CD36 and TAS2R38 play an important role in how people taste and enjoy fat and junk food.

How This Affects Weight Loss

The researchers examined the 2 genes which determine taste receptors, in several hundred African American adults. The researchers focused only on one ethnic group in order to limit genetic variations which could increase the difficulty in detecting associations with the genes of interest. The study first examined the gene CD36, which is the gene that is thought to be responsible for the perception and detection of fats in the mouth. The researchers found that 21 percent of the participants had a specific genetic variation in the CD36 gene that resulted in a greater preference for added fats and oils, such as those found in cooking oils and salad dressings.  These individuals also had a hard time detecting creaminess variations in salad dressing samples.  These findings parallel the findings of another study which found that individuals with a variation in CD36 have a hard time detecting the presence of the specific fat–oleic acid, in foods (Peppino and others 2012).

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The researchers at New York Obesity Research Center also studied the gene TAS2R38, which is thought to be a gene that allows humans to detect and taste bitter compounds in foods. Previous research has found that approximately 70 percent of Americans can taste these bitter compounds and the other 30 percent are categorized as “nontasters” because they cannot taste the bitterness. The study found that in addition to not sensing bitterness, the “nontasters” also had a hard time perceiving fats in foods.

The results of this study suggest that it may be harder for certain individuals to lose weight because they have genetic variations resulting in fewer taste buds and consequently, they consume higher fat foods such as junk foods, to compensate for the perceived lack of flavor. However, it is a bit of a chicken and egg situation because some researchers speculate that consuming a chronic high fat diet results in gene mutation and a reduced ability to perceive and experience satisfaction from fats in foods, as opposed to the other way around.

The large, bold print on the front of the product may be screaming ‘good for you’, but that is not always the case. The best way to avoid food scams is to get into the habit of reading the whole label. In addition to reading all the information, nutritionists and dieticians say you have to know your food terminology.

Food terms often sound like they are the answer to our weight woes, but here are a few examples that teach us the importance of understanding the terms:

Low fat: This can often mean that flavor enhancers like salt and additional sugars have been removed, but the product can still be high in calories because it still has sugar in it. Cereal bars, sauces, and dairy products are examples of this.

Whole foods: These are labeled as an alternative to eating chips or sugary snacks, yet they really can have hidden calories. Whole foods are an energy source so if you don’t use the energy it gets stored in your body as fat. Nuts are an example.

Good fats: These are good for your nervous system and brain function. A lot of people who want to lose weight turn to good fats… avocados and olive oil for instance. The problem is if you aren’t careful about the portion, good fats can be high in calories.

No Sugar Added: This does not necessarily mean sugar free. For example, food with fruit will have naturally occurring sugar.

Trans–fat-free: This term can be put on any product that is 0.5 grams of Trans-fat per serving so if you are consuming multiple servings you might be getting unwanted fat.

The Canadian Food Inspection Agency has strict rules and regulations about the advertising and labeling of food products. The agency’s guidelines specifically state that the labeling can’t create “false, deceptive or misleading” impressions; however, it can be difficult for food regulators to keep up with the barrage of new products on the market.

Nutritionists warn that marketing jargon can sound enticing and therefore consumers assume that the product is healthy. They use fortified and enriched as examples. What these two words usually mean is that the product is processed or lacking in whole wheat, which are normally higher in calories. They also point out that the word partial can be deceiving on packaging. For example, partially hydrogenated oil is code for Trans-fats.

When you are reading labels it is helpful to know what really qualifies as light, calorie free, lean etc. The following federal guidelines will help you the next time you make a trip to the grocery store.

 Federal Definitions

Light: ½ the fat, 1/3 the calories or ½ the salt of the regular brand

Calorie free: 3 grams or less per 1 portion

Low fat: 40 calories or less per serving

Lean: Less than 10 grams of fat, 4.5 grams or less saturated fat, less than 95 milligrams cholesterol (one portion)

Extra Lean: No more than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol.

Portion or size control is also a big issue, particularly when it comes to snacks and drinks that could be high in saturated fat. For example, you can be fooled by a bag of chips that reads 150 calories per serving. Sounds good doesn’t it? Dig a little deeper and you might discover that one serving is just 5 or 6 chips. When you add up all the servings there is likely closer to 2,000 calories in that chip bag. Certain diet drinks will claim to be only 50 calories per serving so let’s say a serving is 8 ounces, but look a little closer and the bottle is in fact 20 ounces. That would be over 100 calories.

It isn’t always what is on the label that throws the consumer off. Sometimes weight gain can be attributed to what is not revealed. A good example of this is that many food companies round down numbers for carbohydrates and protein. This means you could be consuming more fat than you realize.

Many people may not even know what fatty liver disease is and do not understand the serious complications that go along with it.  Fatty liver disease occurs as the result of an overabundance of fat in the liver cells. This happens when a person eats more fat than their body is able to handle.  The fat that a person eats is processed in the liver and if a person eats more fat than what is necessary for their body’s normal functioning, there is a buildup of fat in the fatty tissues.  A fatty liver is a liver where fat cells make up 5-10% or more of the liver.  Fatty liver disease has ranges of severity from a simple fatty liver to a fatty liver with inflammation and scarring to cirrhosis.  Cirrhosis of the liver due to fatty liver disease is becoming much more common and is quickly becoming a leading cause for liver transplants.  With an increased demand for liver transplants, liver transplant waiting lists are becoming longer which is another cause for concern. Some individuals with serious liver disease due to obesity may have organ failure before they are able to receive a transplant.

Approximately 25% of Canadians are obese according to a recent Statistics Canada report.  Furthermore, about half of all Canadians are overweight.  According to this report, Canadian obesity rates have been on the rise for the past 20 years.  This is cause for concern as obesity has been associated with fatty liver disease along with a number of other health problems including: cardiovascular disease, hypertension, diabetes and some forms of cancer.  The Canadian Liver Foundation states that approximately 75% of obese individuals will end up with a fatty liver.

What is even more startling is that childhood obesity rates are quickly on the rise.  It is estimated that one in ten children is overweight.  A few reasons are to blame for the increased incidence of obesity in children, including:  high calorie foods, large portion sizes and non-active lifestyles.  Diets of children are usually high in calories, simple sugar and fat and are low in fiber.  This put them at risk of liver disease – fatty liver disease is being seen in children as young as four years old according to the Canadian Liver Foundation!