Is Your Diet Killing You? How to Avoid Ultra-Processed Food and Stay Healthy!

In this post, we'll look at a study exploring whether highly processed foods can lead to cancer and other serious medical conditions. 

We’ll also look at what percentage of our daily food consumption is made up of highly processed foods and what that can mean for health. Finally, we’ll talk about easy ways to lower your consumption of highly processed foods, and why it’s important to do so. 

British Medical Journal Study

A  British Medical Journal study reports a possible association between consumption of highly processed or so-called "ultra-processed” food and cancer. Their study suggests a possible link between highly processed foods and caner.

Further exploration is needed, but these results suggest that the rapidly increasing consumption of ultra-processed foods, "may drive an increasing burden of cancer in the next decades," researchers warn.

What Are Ultra-Processed Foods?

Ultra-processed foods include packaged baked goods and snacks, fizzy drinks, sugary cereals, ready meals and reconstituted meat products—often containing high levels of sugar, fat, and salt, but lacking in vitamins and fibre. They are thought to account for up to 50% of total daily energy intake in developed countries.

A few studies have linked ultra-processed foods to higher risks of obesity, high blood pressure and cholesterol levels. But firm evidence linking intake to risk of disease is still scarce. 

Study Design

To gain more clarity on the possible link, a team of researchers based in France and Brazil evaluated potential associations between ultra-processed food intake and risk of of increased cancer in general and breast, prostate, and bowel (colorectal) cancers in particular. 

Their findings are based on nearly 105,000 healthy French adults. Twenty-two percent of those studied were men and 78% were women with a total study group average age of 43 years. Participants completed at least two 24-hour online dietary questionnaires designed to measure their usual intake of 3,300 different food items.

Foods were grouped according to degree of processing and cases of cancer were identified from participants' declarations validated by medical records and national databases over an average of five years.

Several well known risk factors for cancer, such as age, sex, educational level, family history of cancer, smoking status and physical activity levels, were taken into account.

Study Results

Study results showed a 10% increase in the proportion of ultra-processed foods in the diet of study participants was associated with an increase of 12% in the risk of overall cancer and 11% in the risk of breast cancer.  No significant association was found for prostate or colorectal cancers.

Further testing found no significant association between less processed foods such as canned vegetables, cheeses and freshly made unpackaged bread, and risk of cancer. 

The consumption of fresh or minimally processed foods such as fruits, vegetables,, rice, pasta, eggs, meat, fish and milk was associated with lower risks of overall cancer and breast cancer.  

Ultra-Processed Foods in the U.S. Diet

In another study published on March 9, 2018 in the, “British Medical Journal Open”, researchers concluded ‘ultra-processed' foods make up more than half of all calories consumed in the US diet, and contribute nearly 90% of all added sugar intake.

This study points to salt, sugar, oils, fats, along with flavorings, emulsifiers, and other additives designed to mimic the qualities of 'real foods’ as being common ultra-processed foods. Soft drinks, packaged snacks, deserts, packaged baked goods, chicken and fish nuggets, and other reconstituted meat products are also typically ultra-processed food items.

Study researcher looked at dietary intake for more than 9,000 U.S. residents in the years 2009 and 2010. They were particularly interested in people who consumed more than 10% of total energy intake from added sugars. Ten percent is the maximum intake recommended for good dietary health. Nearly 60% of caloric intake was from ultra-processed foods that resulted in nearly 90% of energy intake from added sugars. 

What Health Organizations Say

The World Health Organization, the American Heart Association and other professional health organizations warn that excess added sugar consumptions can result in weight gain, obesity, diabetes, tooth decay, and cardiovascular disease. Based on the scientific research, consuming ultra-processed food is bad news for health. 

What can we do? 

First, read labels. Know what you’re eating. If a processed food item is high in sugar - to include artificial sweeteners and high-fructose corn syrup - think twice before purchasing that item. Look for low or no processed food items instead. 

Second, shop the outside perimeter of the grocery store. Typically, fresh produce and fruits are either on the right or left side of the store as you enter the front door. Most processed food items are in the middle aisles with colorful packaging and displays. Avoid these aisles and buy fresh produce, fruits, preferably organic or locally grown. If you eat meat, buy non-processed meat as lean as possible. 

Third, shop your local farmers markets. When shopping farmers markets you usually can talk with the farmers who raise the food. Ask them how their food is grown, whether they use pesticides, and what sustainable farming methods they’re using. Buy local, buy fresh, and if possible, buy from farmers directly. 

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

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Sources for this show and post:

Explore further: Added sugars likely to have greater role than salt in high blood pressure and heart disease 

More information: Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study, BMJ Open, DOI: 10.1136/bmjopen-2015-009892 

Explore further: Consumption of processed meat may increase the risk of breast cancer, according to a new study. 

More information: Consumption of ultra-processed foods and cancer risk: results from NutriNet-Sante? prospective cohort, BMJ (2018). www.bmj.com/content/360/bmj.k322 

Editorial: Ultra-processed foods and cancer, BMJ (2018). www.bmj.com/content/360/bmj.k599 

Could a Standing Desk Help You Lose Weight?

In this episode of, “Weight for Wellness” you and I will look at whether working at a standing desk can help you lose weight and why it may not be a good idea even if it does.

This is your host Stephen Carter of the, “Weight for Wellness Show”, the show where you can learn and apply the latest scientific discoveries about achieving your healthy weight.

A new study published in the, “European Journal of Preventive Cardiology” looked at 46 studies that included 1,184 people to determine if standing for extended periods could help shed weight.

Based on the study data, If you’re a woman, standing burned about 0.1 calories per minute more than sitting. Men burned 0.19 calories per minute compared to sitting. If you’re a 145 pound woman who stands six-hours a day, theoretically you could burn about 55-calories a day. Assuming that’s done daily throughout the year, that could result in about 5.5 pounds of fat loss. 

This isn’t exactly headline making weight loss, but when we’re overweight every lost pound matters.

Ah, but let’s wait a bit before running out and spending money for a standing desk. Is there a downside to standing for extended periods?

Downside of Standing Desks

In a study published in the journal, “Ergonomics”, researchers at Curtin University in Australia tracked 20 people as they worked at standing desks for two hours. Their findings included:

Reported discomfort increased significantly for the lower back and lower limbs. This finding supports earlier research suggesting long-term standing can lead to swelling veins that could increase heart risk.

Mental reactiveness slowed after about 75-minutes. Creative decision making improved slightly, although there’s no data to show if this slight improvement is sustained with longer periods of standing. In my experience, it’s tough to be creative if you’re feeling discomfort in your back and legs.

Given the evidence, in my view there is little benefit of using standing desks as a weight loss tool. For most people, six hours of daily standing is too physically taxing on the back, legs, and - with possible swelling - potentially the heart.

Walk Your Way to Healthy Weight Loss

What does make sense is incorporating a low impact exercise such as walking into your daily activities. While the number of calories burned by walking will vary depending on weight, distance, and other factors, typically a 180-pound person will burn about 100 calories per mile while someone weighing 120-pounds will burn about 65 calories per mile. 

Walking speed will vary depending on multiple factors, but taking a walking speed of about 3-miles per hour, a 20-minute walk could burn about 83 calories for a 150-pound person. 

If you increase the speed, distance, or both, you could burn even more calories. In addition, you get the physical, mental, and emotional benefits of exercise above and beyond what is possible with extended standing.

Stand, Move, and Breathing Break

Does getting up out of your chair frequently throughout the day have benefits? Of course it does. Taking a stand, move, and breathing break every 30 to 45-minutes at a minimum can be highly beneficial. 

Physical activity is vital for health. Choosing a weight loss approach that combines healthy eating and exercise can be a winning approach to achieve and maintain optimum weight. Of course, you’ll want to talk with your doctor before starting a weight loss or exercise program.

Until our next visit, this is your “Weight for Wellness” host Stephen Carter asking you to please, stay well, stay active, and stay blessed!

Blessings, light, and wellbeing,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com 

Scroll down to listen to this show podcast episode

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Sources for this show and post:

“Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis”; “European Journal of Preventive Cardiology”; http://journals.sagepub.com/doi/pdf/10.1177/2047487317752186

“Standing desks increase pain and slow down mental ability, study suggests”; “The Telegraph”; https://www.telegraph.co.uk/science/2018/02/23/standing-desks-increase-pain-slow-mental-ability-new-study/

Tired of Counting Calories? New Stanford University Study Suggests a Better Way!

Are you tired of counting calories as part of your weight loss efforts? In this episode of the,“Weight for Wellness Show" podcast, you’ll discover a better way to achieve your weight loss goals according to a new Stanford University study.

Stanford University Study

In a 12-month study of 609 people published in the, “Journal of the American Medical Association, Stanford University researchers compared results of those dieters choosing to eat whole, unprocessed foods with other dieters choosing a calorie counting strategy to manage food consumption. The result? There was no appreciable difference in weight loss results between the two study groups.

Another interesting finding was there is no specific insulin level range associated with dietary effects nor were there specific gene patterns that affected which diet resulted in greater weight loss.

So what makes the eat healthy approach better than counting calories? It’s far easier to manage and the quality of your food is likely to be far better.

It’s no secret that avoiding processed food is a healthier dietary strategy compared to consuming processed food loaded with preservatives, sugar, and other chemicals you can’t pronounce. 

Not All Calories are Equal

If you’re only counting calories, a handful of cookies or a healthy salad loaded with fruits and vegetables could both count as a hundred calories. Obviously, not all calories are equal. Choose quality and you’re way ahead of the healthy eating game.

While not mentioned in the study, in my experience you get bonus points by choosing organic fruits and veggies. especially if those organic fruits and veggies are grown close to you.

I suggest if you can, choose to buy locally grown fruits and veggies. When you shop at local farmers markets, you can usually talk with the farmers who produce the food. Talk with them about their farming practices and purchase from those who are growing crops in a healthy, sustainable way.

The Quality of Your Food Matters

The bottom line is the quality of your food matters. Diet alone may not be enough to achieve your weight loss goals. Typically, exercise will need to be a part of a successful strategy to achieve and maintain a healthy weight. Of course you’ll want to talk with your doctor about diet and exercise before choosing a weight loss program.

That said, in my experience its far easier and sustainable to consistently choose healthy food rather than have my nose buried in a long list of calorie counts for hundreds of food items. 

Blessings, light, and wellbeing,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | 

How to Subscribe to the Weight for Wellness Podcast:

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Listen to Podcast Episode in The Player Below:

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Sources:

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion

The DIETFITS Randomized Clinical Trial

https://jamanetwork.com/journals/jama/article-abstract/2673150?resultClick=24&redirect=true

Eating 'better' is better than counting calories for weight loss, study finds

http://abcnews.go.com/GMA/Wellness/eating-counting-calories-weight-loss-study-finds/story?id=53244303

Don't Lose the Weight Loss Race - Think Like the Tortoise and Win!

Do you remember the Aesop Fables story of the Hare and the Tortoise? In this classic story the Hare was making fun of the tortoise for being so slow. Tired of the Hare’s bragging, the Tortoise challenged the Hare to a race.

The cocky Hare quickly gained the lead and ran far ahead of the Tortoise. A bit tired from his run, the Hare decided to lay down and take a nap. 

The Tortoise passed the sleeping Hare and was close to the finish line before the Hare awoke. Shocked, the Hare ran for the finish line, but it was too late. The slow and steady Tortoise crossed the finish line first and won the race.

And so it may be with weight loss.

Be the Tortoise and Win!

A recent study with 183 participants published in the journal, “Obesity” found that those who experienced the highest fluctuation in weight early in the study period had the worst outcomes one and two years out compared to those participants who lost a consistent amount of weight week by week.

Lead study author Emily Feig, PhD who was during the study with Drexel University, commented:

“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight control program is really important for maintaining changes over the long term."

Study participants who were in the year long study used meal replacement and supporting weight loss behaviors such as self-monitoring, increased physical activity, and calorie tracking. 

Researchers discovered that the greater weight change variability during the initial six weeks were consistent with lower long-tern weight loss success at the 12 and 24-month check-ins.

So what do these findings mean for those of us attempting to achieve weight loss goals?

What This Means for You

Drexel psychology professor Michael Lowe, PhD, points to a potential method to try.

Dr. Lowe commented, “Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing 3/4 of a pound each week,”

So, my suggestion? Think like a Tortoise and win the weight loss race.

Listen to Podcast: Player below or click https://podcastplayer.io/podcast/stephencarter/6d 

Your Weight for Wellness host,

Stephen Carter | CEO Stress Solutions, LLC | http://www.EFT-MD.com

How to Subscribe to the Weight for Wellness Podcast:

Subscribe through Apple Podcasts (formerly iTunes Podcasts): 

Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed URL: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

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Study citation: More information: Obesity (2017). DOI: 10.1002/oby.21925

Article link: Shedding consistent pounds each week linked to long-term weight loss. https://medicalxpress.com/news/2017-08-pounds-week-linked-long-term-weight.html

Can Mindfulness Help With Weight Loss?

Mindfulness and mindfulness meditation are all the rage. Advocates for a particular method will sometime makes claims about the effectiveness of that method without solid scientific evidence. This can be especially true for weight loss claims.

Is there medical research support for the benefits of mindfulness to help with weight loss?

An Important Meta-Study

In a meta-analysis of 19 studies published over a 10-year period, researchers found mindfulness was moderately effective for weight loss and largely effective in reducing obesity related eating behaviors (link to study summary below).

In comparing mindfulness practices with lifestyle change activities that included diet and exercise, the later group initially faired better. The diet / exercise group on average lost 4.7% of their starting body weight compared to 3.3% of starting body weight for mindfulness practitioners. 

However, during later follow-up assessments, mindfulness practitioners had continued to lose weight resulting in an average reduction to 3.5% of initial body weight. The lifestyle change group gained back some of the weight, suggesting over an extended period that group could end up back at their starting point. The tendency to regain weight after successful weight loss is a reality many dieters face.

How to Use This Study Information

If your goal is to shed weight and enhance health, the results of this large meta-study suggest one promising approach is to engage in a lifestyle weight loss program that includes diet and exercise while also learning and applying mindfulness eating awareness. The combination of both methods may result in sustaining and even improving weight loss over time.

Of course, before engaging in any diet or exercise program, it's important to consult your physician for professional guidance and oversight.

Blessings,

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com 

==> P.S. If you would like to talk with a mindfulness trainer to support weight loss, go to our "Contact Us" page at http://www.eft-md.com/contact-us.html and send a brief message.

No pressure, no obligation. Just a simple conversation.

Study links: 

"Mindfulness-based interventions for weight loss: a systematic review and meta-analysis": http://bit.ly/2A5dsfU.

"Mindfulness training shows promise for maintaining weight loss": http://bit.ly/2hRav8o

Forget Energy Drinks - Serious Health Risks Reported

A recent study published in, "Frontiers of Public Health" titled, "Health Effects and Public Health Concerns of Energy Drink Consumption in the United States: a Mini-Review", chronicles a long list of health risks associated with energy drink consumption.

Here is a PDF listing of category and effects from the review:

(Link to PDF: https://www.frontiersin.org/files/Articles/286776/fpubh-05-00225-HTML/image_m/fpubh-05-00225-t001.jpg)

The list of potential health risks is long and includes adverse cardiovascular effects, adverse metabolic, dental, and renal effects, and other problems such as fatigue, stomach irritation, and sleep issues.

Before consuming any of the energy drinks on the market, I recommend talking with your doctor. In my view, a few hours of temporary energy boost isn't worth the risks highlighted in this review. 

You'll find the study at https://www.frontiersin.org/articles/10.3389/fpubh.2017.00225/full.

Steve Carter

CEO, Stress Solutions, LLC
http://www.EFT-MD.com | http://StressMastery.blogspot.com

Stand Up for Your Health!

A new study from the University of Pittsburg suggests that regular use of height-adjustable desks - when combined with other low-intensity activities - can be an effective strategy for maintaining weight for most people. About 30-minutes out of every working hour will typically do the trick (study link below).

The Link Between Stress and Weight

Other studies tell us that taking short walking breaks throughout the workday help burn extra calories. It also has the benefit of lowering stress, which can help contribute to the achievement of a healthy weight.

Why does lowering stress help us with weight? Because chronic stress typically brings about elevated cortisol. Elevated cortisol can lower the body's ability to shed weight.

What to Do

When I think about my own sit to stand ratio, I realize I've been a "backslider".

When research studies started appearing a couple of years ago confirming that hours of sitting during the day can take years off of your life - even if you are exercising regularly - I become a stand-up devotee, even using a standup table for working, writing, and recording audio guides for clients.

Alas, over the past months I have returned to my earlier butt-in-seat ways.

From today forward, I'm choosing to take a stand at least 30-minutes every hour, take a walking break every hour, and increase aerobic exercise activity every day.

If you would like to stand up for your health, there's no better time than now.

To your health and well-being,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | Blog: StressMastery.blogspot.com

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References:

"Standing Up for Weight Management"; University of Pittsburg. Link: http://www.newswise.com/articles/view/659932/?sc=dwhn

NIOS Takes a Stand: http://blogs.cdc.gov/niosh-science-blog/2012/12/05/sit-stand/