Less of You To Love A Nutritionist’s Secrets for Healthy Weight Management
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Transcript of Less of You To Love A Nutritionist’s Secrets for Healthy Weight Management
Less of You To LoveA Nutritionist’s Secrets for Healthy Weight ManagementNeil E. Levin, CCN, DANLAApril 2010
© 2010 American Nutrition Association
Neil E. Levin, CCN, DANLA• Programs Committee Chair and Member of the Board of Directors of the American Nutrition Association®.
• Nutrition Education Manager, NOW Foods, Bloomingdale, Illinois
Holistic Diet Principles
• TO LOSE WEIGHT, YOU HAVE TO EAT!
• TO LOSE WEIGHT, EAT LESS AT EACH MEAL!
• TO LOSE WEIGHT, EAT HEALTHY FOOD!
• TO LOSE WEIGHT, EAT FAT!
• TO LOSE WEIGHT, REDUCE CARBS!
Holistic Diet Principles
• TO LOSE WEIGHT, YOU HAVE TO EAT!
–Fasting slows metabolism
–Empty calories don’t satisfy nutritional needs
» Protein
» Fats
» Fiber
» Vitamins & Minerals; other nutritional components
Holistic Diet Principles
• TO LOSE WEIGHT, EAT LESS AT EACH MEAL!
–Increase meal count, not calories
–Help regulate blood sugar
–A small meal can substitute for snacking
–Stimulates metabolism if protein is consumed
Holistic Diet Principles
• TO LOSE WEIGHT, EAT HEALTHY FOOD!
–Whole foods promote lean bodies
–Whole foods prevent blood sugar spikes
–Whole foods provide essential nutrients
–Fiber is more filling
–Artificial sweeteners can backfire!
Holistic Diet Principles
• TO LOSE WEIGHT, EAT FAT!
–The body needs healthy oils» Essential fats
»Omega-3: ALA, EPA, DHA
»Omega-6: GLA, AA, CLA
» Non-essential fats
»Omega-9: stearic acid, oleic acid
»Other oily fractions
Holistic Diet Principles
• TO LOSE WEIGHT, REDUCE CARBS!
–Fiber is still fine
–Wheat/gluten issues for some
–Refined sugars
» Conversion to fat
» Fuels microbial overgrowths
» Raises lipid triglycerides
Digestive Support & Enzymes
• Plant enzymes work in a wide pH range and begin digesting fats and carbs in the stomach, rather than waiting for pancreatic enzymes to begin work in the intestine
• Animal enzymes– HCl-Pepsin work in the stomach to digest minerals and proteins– Pancreatin works in the small intestine to absorb protein, carbs and
fats
Digestive Support & Enzymes
Other Considerations Probiotics (Acidophilus, et al)
Depleted by antibiotics & other factors (not a label claim) *
From fermented foods that are not subsequently cooked
Assist GI function and immunity *
Prebiotics (fiber: FOS, Inulin) help maintain an
environment friendly to probiotics *
Aloe vera
Weight Management Products
General nutritional support
Multiple vitamins with minerals provide essential
nutrition and help to balance the diet Most Americans are deficient in at least one essential
vitamin or mineral
Many of us are deficient in more than one nutrient
Reduced nutritional values of modern foods
Weight Management Products
Anti-enzymes
Reduce the breakdown of starch to sugar
Phase 2® is an “anti-enzyme” which can reduce the
breakdown of starch to sugar. This all-natural bean extract limits the action of alpha-
amylase, a digestive enzyme.
Weight Management Products
Appetite Reduction
Relora® reduces stress symptoms and can help control
appetite and prevent stress-related eating for weight
control.
Hoodia is a 20:1 South African plant concentrate
Slimaluma™ is an alternative to Hoodia
Glucomannan fiber relieves constipation and may help to
maintain healthy serum lipid levels and satiety (feeling full)
Weight Management Products
Fibers that bind to fats
Chitosan attracts fats better than most other fibers, carrying them out of the body
Fiber bonding to bile salts is the body’s primary
method of dumping cholesterol
Whole grain products provide essential dietary
components that enhance our ability to maintain
normal weight and metabolism
Weight Management Products
Limiting the liver's production of fat from carbohydrates
Citrimax® helps to limit the liver's production of fat
from carbohydrate. Provides HCA, which may reduce the liver’s conversion of
carbohydrates into stored fats.
Weight Management Products
Substances to maintain healthy blood sugar
Alpha Lipoic Acid (ALA) improves insulin sensitivity
Chromium helps control blood sugar and is a
component of Glucose Tolerance Factor. Chromium
may also help maintain lean body mass (muscle)
during calorie-restricted dieting.
Vanadium is another mineral useful for blood sugar
control
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Substances to help maintain healthy blood sugar levels
GlucoFit™ is a source of corosolic acid, which
supports healthy glucose metabolism and insulin
sensitivity
Gymnema sylvestre improves uptake of glucose into
cells, may minimize a “sweet tooth” and may be useful
for maintaining cholesterol and triglyceride levels
Weight Management Products
Mild stimulants and thermogenic ingredients that enhance energy production
Green Tea Extract for thermogenesis
L-Carnitine helps convert fat to energy
Pyruvate may enhance weight loss and reduce body
fat
L-Tyrosine is a precursor or thyroid hormones
Weight Management Products
Mild stimulants and thermogenic ingredients that enhance energy production
7-Keto® is a metabolite of DHEA that does not affect sex
hormones. 7-Keto® enhances the activity of three key fat
burning (thermogenic) enzymes to provide a higher metabolic
rate during periods of calorie restriction and diet modification.
7-Keto, with a program of diet and exercise, accelerates weight
and fat loss by 200% over the same period of time compared to
comparable dieting and exercise with placebo.
Weight Management Products
Fats and other substances that enhance fat metabolism and encourage lean muscle mass
CLA boasts numerous studies as to its ability to
enhance body composition – specifically lean body
mass – when used for long periods of time (typically
over a year).
Weight Management Products
Reduction of cortisol
Chronic stress can also result in improper blood sugar metabolism, triggered by the stress hormone cortisol.
Relora® reduces stress symptoms to help control appetite and prevent stress-related eating for weight control.
Chronic stress is a major contributing factor in overeating.
Acai A Genuine Whole Food; solvent freeBrazilian purple berries Freeze-dried; from pulp and skinAntioxidant rich; fresh tasteAlso contains proteins, fats (as in fresh acai)Supports cardiovascular (nitric oxide), immune, and inflammatory systems
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Metabolic Products
• CLA maintains lean body composition, with significantly lower weight than controls in long-term experiments.
• Green tea and guarana supply natural caffeine and other energizing compounds, plus antioxidants
• Chromium is used to regulate fat and sugar metabolism
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CLA One study, titled "Efficacy and Safety of One-Year Supplementation with Conjugated linoleic Acid in Moderate Overweight," found that compared to placebo, CLA-supplemented subjects had Body Fat Mass index scores averaging 9% lower than the placebo group and had Lean Body Mass results showing lean muscle mass averaging 2% more than the placebo group. Analyses of blood tests showed no side effects over this one-year period.
Weight Management Products
CLA
CLA plus Guarana reportedly reduces the size and number of fat cells in another report.
CLA may also reduce insulin resistance and prevent undesirable cellular changes.
Weight Management Products
CLA CLA may reduce insulin resistance, so people on blood sugar medications may not need as much of their drugs. Use with caution to avoid an overdose of your blood sugar medication when using this oil. Please notify your physician about your supplement use if you are using any drugs!
Gaullier JM, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O. Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am. J. Clin. Nutr. 79(6):1118–1125 (2004).
Rainer L, Heiss CJ. Conjugated linoleic acid: Health implications and effects on body composition. J. Am. Dietetic Assoc. 104(6):963–968 (2004).
O'Shea M. Clarinol(TM) CLA (Conjugated Linoleic Acid): the weight of evidence supports a safe and efficacious product for weight management. Agro Food Industry Hi-Tech 15(4):24–26 (2004).
Malpuech-Brugere C, Verboeket-van de Venne WPHG, Mensink RP, Arnal MA, Morio B, Brandolini M, Saebo A, Lassel TS, Chardigny JM, Sebedio JL, Beaufrere B. Effects of two conjugated linoleic acid isomers on body fat mass in overweight humans. Obesity Res. 12(4):591–598 (2004).
Weight Management Products
Glucose Metabolic Support
GlucoFit™ provides corosolic acid to maintain a healthy glucose metabolism Gymnema sylvestre supports blood sugar regulation and supports the pancreas
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Chromium (ChromeMate®)
Niacin-bound chromium for proper insulin function and normal energy productionPromotion of healthy body weightMaintenance of healthy blood sugar and cholesterol levels already within the normal range.
Weight Management Products
Weight Management Products
L-Carnitine
Shuttles long-chain fatty acids to the cell’s mitochondria to be oxidized and converted into ATP
BLOOD SUGAR
Converts to fat Challenges blood sugar controls Reduces insulin sensitivity Reduces immunity to infections
Excess Blood Sugar
“...people with diabetes who have high blood sugar lose a lot more magnesium in the urine and, as a result, run the risk of magnesium deficiency" Karen Kubena, Ph.D., associate professor of nutrition at Texas A & M University in College Station.
Excess Blood Sugar
Elevated or normal insulin
+Cellular resistance to insulin
=Elevated blood glucose
Excess Blood Sugar
Hypoglycemia: Overreaction to the rise in blood sugar after eating Indicates poorly controlled blood sugar mechanism May lead to insulin resistance
Excess Blood Sugar
Pre-diabetes Syndrome X Metabolic Syndrome
Excess Blood Sugar
Metabolic Syndrome
Syndrome: DefinitionSyndrome: Definition
“run together” A pattern of signs and symptoms Follow a common physiological and metabolic pathway Does not indicate the cause (disease), only recognizes a common pattern Essential part of clinical practice
Metabolic Syndrome
Sugar Control Nutrients
ChromiumAlpha Lipoic AcidCorosolic acid (banaba
leaf)VanadiumFiberOmega-3 fats
Gymnema sylvestre Standardized to minimum 25% Gymnemic Acid Ayurvedic herb from India Acts on pancreas to stimulate insulin secretion
Sweetness Suppressor
Gymnema sylvestre Improves uptake of glucose into cells May block ability to taste “sweet” May be useful for maintaining cholesterol and triglyceride levels
Sweetness Suppressor
Zinc is a known sweet taste inhibitor, meaning it can be used to suppress the unwanted sweetness of a product
Sweetness Suppressor
SUGARALCOHOLS
Sugar Alcohols Erythritol Maltitol Mannitol Sorbitol Xylitol
Sweeteners
Sugar alcohols don’t raise blood sugar as rapidly as sugar does, yet they’re as bulky as sugar. Used “tablespoon - for - tablespoon” to replace sugar Their sweetness may vary
Sweeteners
Sugar AlcoholsFDA-approved health claim:Frequent between-meal consumption of foods high in sugars and starches promotes tooth decay. The sugar alcohols in [name of food] do not promote tooth decay.
Sweeteners
Sugar AlcoholsFor FDA-approved health claim the product must be:- Sugar free
Sweeteners
Sugar AlcoholsFor FDA-approved health claim:The sugar alcohol must be xylitol, sorbitol, mannitol, maltitol, isomalt, lactitol, hydrogenated starch hydrolysates, hydrogenated glucose syrups, erythritol, or a combination.
Sweeteners
Sugar AlcoholsFor FDA-approved health claim:
- When a fermentable carbohydrate is present, the food must not lower plaque pH below 5.7.
Sweeteners
ErythritolFermented cornstarchSimilar to xylitol in flavor, physical characteristics
Sweeteners
Erythritol Almost non-caloric, non-metabolized Non-laxative Stronger osmotic antimicrobial than xylitol 70% as sweet as sugar
Sweeteners
Erythritol“These results suggest that erythritol affects glucose metabolism and reduces lipid peroxidation, thereby improving the damage caused by oxidative stress involved in the pathogenesis of diabetes.”Yokozawa T, Kim HY, Cho EJ. Erythritol attenuates the diabetic oxidative stress through modulating glucose metabolism and lipid peroxidation in streptozotocin-induced diabetic rats. J Agric Food Chem. 2002 Sep 11;50(19):5485-9.
Sweeteners
Xylitol Osmotic antimicrobial (inhibits bacterial growth) Cooling in mouth 1:1 substitution for sugar in recipes
Sweeteners
Xylitol Improves bone density, Protects tooth enamel Does not require insulin A laxative in higher amounts Typically 30-50 grams or 15-25 packets
Sweeteners
XylitolCan be commercially produced from non-GMO cornhusks, corn cobs and stalks, certain hardwoods (birch and beech), rice, oat, wheat and cotton seed hulls, various nut shells, straw, sugar cane
Sweeteners
Xylitol
Dietary sources containing relatively high quantities of xylitol are plums, raspberries and cauliflower
Sweeteners
Stevioside and rebaudioside A are hydrolyzed to steviol by human intestinal microflora
References: Cos, P.; Ying, L.; Calomme, M.; Hu, J. P.; Cimanga, K.; Poel, B. V.; Pieters, L.; Vlietinck, A. J.; Berghe, D. V. Structure-activity relationship and classification of flavonoids as inhibitors of xanthine oxidase and superoxide scavengers. J. Nat. Prod. 1998, 61,
Hollman, P. C. H.; de Vries, J. H. M.; van Leeuwen, S. D.; Mengelers, M. J. B.; Katan, M. B. Absorption of dietary quercetin glycosides and quercetin in healthy ileostomy volunteers. Am. J. Clin. Nutr. 1995, 62, 1276–1282.
Chatsudthipong V, Muanprasat C. Stevioside and related compounds: Therapeutic benefits beyond sweetness. Pharmacol Ther. 2009 Jan;121(1):41-54. Epub 2008 Oct 27. PMID: 19000919
In vitro metabolism of the glycosidic sweeteners, stevia mixture and enzymatically modified stevia in human intestinal microflora. Koyama E, Kitazawa K, Ohori Y, Izawa O, Kakegawa K, Fujino A, Ui M. Food Chem Toxicol. 2003 Mar;41(3):359-74. PMID: 12504168
Stevia
Whole Leaf Stevia contains over 100 phytochemical markers including:
Stevia
•Polyphenols•Flavonoids•Caffeic Acid•Sterebins•Austroinulin
•Quercetin•Luteolin•Apigenin•Centaureidin (Flavanol)
Enzyme TreatedStandard Stevia
Enzyme Treated Stevia
Herbal effects: May reduce insulin resistanceMay aid pancreatic functionMay help to maintain BP already in the normal rangeMay support immunity
Stevia rebaudiana
Reference: Chatsudthipong V, Muanprasat C. Stevioside and related compounds: Therapeutic benefits beyond sweetness. Pharmacol Ther. 2009 Jan;121(1):41-54. Epub 2008 Oct 27. PMID: 19000919
(Enzyme Modified)
Stevia rebaudiana
Stevia and steviosides are considered safe Stevia is not toxic to cellsNo allergic reactions to it seem to existNo significant adverse effects were noted in a 2-year studyNon-caloricDoes not encourage dental cavities
Stevia Safety
Geuns JM. Stevioside. Phytochemistry. 2003 Nov;64(5):913-21. PMID: 14561506 Yasukawa, K.; Kitanaka, S.; Seo, S. Inhibitory effect of stevioside on tumor promotion by 12-O-Tetradecanoylphorbol-13-acetate in two-stage carcinogenesis in mouse skin. Biol. Pharm. Bull. 2002, 25, 1488-1490.Boonkaewwan C, Toskulkao C, Vongsakul M. Anti-Inflammatory and Immunomodulatory Activities of Stevioside and Its Metabolite Steviol on THP-1 Cells. J Agric Food Chem. 2006 Feb 8;54(3):785-9. PMID: 16448183Gardana C, Simonetti P, Canzi E, Zanchi R, Pietta P. Metabolism of stevioside and rebaudioside A from Stevia rebaudiana extracts by human microflora. J Agric Food Chem. 2003 Oct 22;51(22):6618-22. PMID: 14558786