Personality traits may play key roles in body weight, according to a new U.S. study.
Researchers from the U.S. National Institute on Aging found that people who are impulsive, cynical, competitive or aggressive were more likely to be overweight. And those who are highly neurotic and less conscientious are likely to see their weight go through many ups and downs.
"Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration," said the researchers in an institute news release. "To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals."
For the study, published online July 11 in the American Psychological Association's Journal of Personality and Social Psychology, the researchers examined data compiled over 50 years on nearly 2,000 generally healthy and highly educated people to determine how their personalities might affect their weight and body mass index.
The participants were assessed on the so-called "big five" personality traits — openness, conscientiousness, extraversion, agreeableness and neuroticism — as well as 30 subcategories of these traits. They were also weighed and measured over the course of the study.
Although people tend to gain weight as they age, the study found those who are impulsive were the most likely to be overweight. People who scored in the top 10 percent on impulsivity weighed an average of 22 pounds more than those in the bottom 10 percent, the researchers said.
"Previous research has found that impulsive individuals are prone to binge eating and alcohol consumption," the study's author, Angelina R. Sutin, said in the news release. "These behavioral patterns may contribute to weight gain over time."
Those who are risk takers, antagonistic, cynical, competitive and aggressive also had greater weight gain, the study showed.
On the flip side, the study found that conscientious people are typically thinner and their weight did not trigger changes in personality during adulthood.
"The pathway from personality traits to weight gain is complex and probably includes physiological mechanisms, in addition to behavioral ones," Sutin concluded. "We hope that by more clearly identifying the association between personality and obesity, more tailored treatments will be developed. For example, lifestyle and exercise interventions that are done in a group setting may be more effective for extroverts than for introverts."
When it comes to weight loss, carbohydrates have been portrayed as public enemy No. 1. But only certain carbohydrates may be to blame. Do you know which ones?
There’s no question that obesity is a major problem in the United States, with about two-thirds of all adults weighing more than they should. In recent years, carbohydrates have shouldered much of the blame for our struggles with weight loss and eating a healthy diet.
The reality, however, is that a low carb diet is not the only factor when it comes to weight loss. Americans are eating about as many carbohydrates as the government recommends — the problem is the type of carbs we’re choosing.
Although the recommended daily allowance of carbohydrates is around 130 grams, that’s the absolute minimum amount that is recommended for brain function. In 2010, the government suggested that Americans get about 45 to 65 percent of their calories from carbohydrates. For a 2,000-calories-a-day diet, that’s about 275 grams of carbohydrates, which is right in line with what most people are eating.
“Americans are not eating too many carbohydrates. This is a fact and not my opinion,” says Mary Hartley, RD, director of nutrition for www.caloriecount.com. “An analysis of the most recent data from the National Health and Nutrition Examination Survey showed the average carbohydrate intake to be about 50 percent of total calories. The Acceptable Macronutrient Density Range for carbohydrates is 45 to 65 percent of total calories.”
However, though the amounts of carbohydrates for a healthy diet are about right, the kinds of carbohydrates are wrong.
Are You Eating the Right Carbohydrates?
Americans should be eating more unprocessed complex carbohydrates, such as fruits, vegetables, and whole grains, and less refined carbohydrates, such as packaged crackers, cookies, cereals, and breads.
These refined carbohydrates are certainly part of the reason that Americans have trouble with weight loss and a healthy diet. “My thoughts are that people eat too many calories and too much sugar, period,” Hartley says. “An upper limit of 10 percent of total calories should come from added sugar. On a 2,000-calories-a-day diet, that’s 50 grams (1 gram of carbohydrate is equal to 4 calories). To put it in perspective, a 12-ounce can of soda has 27 grams, and that's not to mention the added sugar in yogurt, cereals, energy bars, syrups, salad dressing, and other sources.”
While eating the wrong carbohydrates is part of the problem, it’s not the only stumbling block to weight loss. “The issue is that we consume too many calories for the amount of activity (calories burned) we expend each day, and the quality of those calories is not very good,” says Timothy S. Harlan, MD, medical director of the Tulane University Medical Group in New Orleans and author of Just Tell Me What to Eat.
To put it another way, adds Dr. Harlan, Americans are just eating too much to promote weight loss and a healthy diet, plain and simple. “The most recent and reliable data puts the average calorie availability in the United States at around 3,700 calories per day,” he says. “This is a lot considering that the average American female needs about 1,500 calories and males need 2,000 calories per day.”
Weight-Loss Help From Complex Carbs
Considering all this, the answer to weight loss may not necessarily be a low carb diet. Instead, it might be to eat the correct type of carbohydrates — complex carbohydrates rather than refined carbohydrates.
“Of an average intake of 250 grams of carbohydrates on a 2,000-calorie-a-day diet, at least 125 grams should come from whole grains, such as foods made from whole-wheat flour (bread, cereal, pasta), bulgur (tabouli), oatmeal, brown rice, whole corn meal (tortillas), popcorn, barley, and the novelty grains such as amaranth and millet,” Hartley says. “However, this intake amount can vary per person.”
And when it comes to carbs and weight loss, one critical factor is to choose carbohydrate sources with plenty of fiber. Hartley adds that, “the recommendation is to eat at least 14 grams of dietary fiber for every 1,000 calories consumed. You’ll find dietary fiber in whole grains and also in fresh fruit and vegetables — in peels, seeds, stalks, leaves, roots, and pulp; in dried fruit, dried beans, and legumes; and in all seeds.”
We all know food is fuel, so it only makes sense that a proper fill-up is critical to a rewarding workout. Even if you're looking to lose weight, skimping on calories before exercise is not the path to success. Not only will it result in a lack of energy, but more muscle mass will actually be lost than created.
"Basic exercise does not burn all that many calories," says William D. Hart, PhD, assistant professor in the department of health sciences at Rogers State University in Claremore, Okla. "You cannot get rid of the three pieces of pumpkin pie at the gym tomorrow. But exercise adds muscle, so that over time your body naturally burns more calories per day."
For a healthy diet, Hart recommends following the United States Department of Agriculture My Pyramid guidelines, emphasizing whole grains, fruits, and vegetables while avoiding fried and fatty foods.
As for exercise, it's critical to combine weight training with high-intensity interval work during aerobic activities such as walking or jogging on a treadmill or using an elliptical machine.
Pre-Workout Meal Plan
While it's important to eat something before exercising, be careful to allow enough time for digestion. A good blood supply is required to process food, so conflicts can occur when the same blood is needed to bring nutrients to muscles during a workout. "Your goal is to make sure that the meal is essentially gone when you start the exercise," says Hart. "A good rule of thumb would be eating no closer than one and a half to two hours ahead of time."
Keep in mind that the amount of fat in the meal and the intensity of the exercise can also affect digestion time. The more fat, the longer it takes to be digested and the more time should be allowed. How taxing the workout is can change the amount of blood needed for the muscles. If the exercise is mild, eating closer to the start time is acceptable.
As to the type of food, Thomas A. Fox, an exercise physiologist and author of The System for Health and Weight Loss, recommends fresh fruit, vegetables, and whole grains, such as whole-wheat bread. An ideal pre-workout meal consists of protein — 10 to 35 percent, carbohydrates — 45 to 65 percent, and fat — 20 to 35 percent.
And what about those who exercise in the morning vs. the evening? The timing really shouldn't affect the diet. Many people have a preference for foods appropriate to the time of day, but as long as the right amount and type of calories are ingested, the specific selection is not important.
Post-Workout Meal Plan
If the exercise has been intense, it's crucial to eat within an hour of the end of the workout in order to refuel the body's cells. "A decent-sized meal within that 60-minute post-workout period will greatly increase the ability to recover and help build lean muscle tissue," says Jonathan Mulholland, DC, a chiropractor, exercise scientist, and consultant for the U.S. Olympic Training Center in Lake Placid, N.Y. An ideal ratio is 4:1 carbohydrates to protein, with an easy option being a glass of chocolate skim milk.
For mild workouts, a light snack is sufficient to tide you over until the next meal. Another good idea is eating less but more frequently, since consuming more than can be digested and burned at one time translates to the extra food turning into fat.
Finally, no matter when or how vigorous the exercise, be sure to always eat breakfast. A variety of studies have shown people who ate the most in the morning are generally thinner and consumed fewer calories the rest of the day. Turns out, Mom was right all along.
Statistics from the CDC show that over one-third of adults in the US are obese, while nearly 70% are overweight. Discussions about weight loss often focus on issues like calories or the best types of food choices. Are we eating too many calories, getting too much fat, too many carbs or not enough protein? What type of diet is best? Is it vegan, paleo? As critical as these considerations are, a holistic approach to weight loss also recognizes the importance of many lifestyle choices that can have a profound impact on success, including issues as varied as where you stash your snacks and how long you sleep.
Out of sight, out of mind?
Removing temptation from easy reach is surprisingly effective.
A study at the Cornell University Food and Brand Lab found that moving candy just a few feet away from a worker's desk reduced consumption significantly. Researchers counted the number of candy kisses eaten by office workers when they sat in a bowl on the person's desk. They then moved the bowl just six feet away. Results showed that moving the candy that short distance resulted in a 48% decrease in consumption. Even putting the candy in a desk drawer reduced consumption 25%. These outcomes suggest that visibility and convenience can be important variables influencing the quantity of food we eat.
Lights out
You may have seen the research showing a connection between sleep and weight gain, but did you know that keeping a regular sleep schedule is also important?
A recent study of university women between the ages of 17 and 26 compared body composition and wake and sleep times. Results showed that a consistent sleep schedule, and especially a regular wake up time, corresponded to lower body fat. Women whose wake and sleep times varied more than 90 minutes had more body fat than did those who experienced variations less than 60 minutes. Other variables predicting more body fat included poor sleep quality and sleeping less than 6.5 or more than 8.5 hours per night.
Stand up
Too much sitting is associated with a number of adverse health outcomes including weight gain. A recent study in the journal Diabetologia looked at 878 individuals at high risk of type 2 diabetes in the UK. The researchers compared health outcomes like adiposity and cardiovascular risk with hours spent sitting and time spent in physical activity. They also considered breaks in time spent seated.
Results showed that physical activity and breaks in sitting time were significantly and inversely correlated with participants' amount of body fat.
An earlier study in the same journal also found a strong positive correlation between too much sitting and the development of type 2 diabetes, a result which also supports standing whenever possible. In addition, if your job or other activities involve lots of sitting, take regular breaks. Your health will benefit.
Texting
In a study conducted at Duke University, scientists followed a group of obese women in a weight loss program who agreed to track behaviors such as avoiding sugary drinks or walking at least 10,000 steps per day. Every day, they received texts reminding them to submit their results. Based on their reply, they received a follow up text message with advice and information. After six months, women who used this texting approach lost an average of 3 pounds, while those who relied on more traditional weight loss diaries gained an average of 2.5 pounds. The researchers cited the ease of texting, and the nearly real time interaction that it provides as possible reasons for its effectiveness.
About the author:
Celeste Smucker is a freelance health writer and blogger with years of experience in sales and marketing. She is also a meditation teacher and staff member at Synchronicity Foundation located in Virginia's blue ridge mountains.
In addition to writing for NaturalNews.com she blogs about how to live younger longer with joy and vitality at celestialways.com.
Growing up and living in 21st century America sometimes feels as if you're being raised in a giant shopping mall. Along the city streets are the colorful pop-up signs of fast food joints. No, you can't push the X button to make the pop-ups go away as if they were ads on the computer screen. The catchy logos just don't go away, and the smell of junk food in the air is making the food cravings bead up, salivating on the tongue.
To make matters worse, it feels as though the giant shopping mall has invaded your own home. Television screens flash ad after ad promoting the same colorful images of fast food. Screenshots of the food are sending urges to your brain. The eyes, the ears and the nose all beg for the sense of taste to join them in satisfying those cravings. The shopping mall of junk food America is inescapable, pulling you in like Coca-Cola sucked up a straw, pulled down into a dark esophageal abyss.
At some point, today's America must look in the mirror and see what it's becoming -- a mindless, consuming monster. Isn't it time to sever the wires that connect the mind to destructive and addictive cravings? How might fast food be more addictive, more destructive than some drugs?
In a new study at Lund University in Sweden, researchers have found a way to sever those wires that inject the mind with thoughts of junk food cravings. They found that a special spinach extract called thylakoids can decrease ravenous appetites for junk food. Thylakoids are essentially the green leaf membranes of spinach. In the study, the spinach extract boosted weight loss by 43 percent by decreasing hedonic hunger by a whopping 95 percent.
Green leaf membranes help the body communicate satiety and fullness
The cravings for unhealthy sweets and fast food lead Americans down a course of diabetes and obesity, heart failure and stroke. Something as simple as spinach extract could change that destructive course with near perfect effectiveness. In the study, the thylakoids reinforced the production of satiety hormones. It's as if the spinach extract was sending in mini soldiers in for backup to suppress the monster inside salivating for junk food. The green leaf membranes bring better appetite control, encouraging healthier eating habits that boost weight loss efforts.
"Our analyses show that having a drink containing thylakoids before breakfast reduces cravings and keeps you feeling more satisfied all day," said Charlotte Erlanson-Albertsson, Professor of Medicine and Physiological Chemistry at Lund University.
Spinach boosts weight loss efforts tremendously
The three-month study followed the lives of 38 overweight women. Half of the women were given a green drink containing 5 grams of spinach extract before breakfast every morning. The other half were also given a green drink each morning, but it was merely a placebo. The women were unaware of which group they belonged to and were instructed to simply eat a balanced diet.
"In the study, the control group lost an average of 3.5 kg while the group that was given thylakoids lost 5 kg. The thylakoid group also found that it was easier to stick to three meals a day -- and they did not experience any cravings", said Charlotte Erlanson-Albertsson.
The placebo group lost 7.7 pounds on average, while the group drinking spinach extract lost 11 pounds on average, a striking difference.
"It is about making use of the time it takes to digest our food. There is nothing wrong with our digestive system, but it doesn't work well with the modern 'pre-chewed' food. The thylakoids extend digestion, producing a feeling of satiety. This means that we are able to stick to the diet we are meant for without snacks and unnecessary foods like sweets, crisps and such," said Charlotte Erlanson-Albertsson.
The reason why processed junk food is so dangerous is that it breaks down so quickly, not allowing hormones enough time to tell the brain that the stomach is full. Green leaf membranes slow down the digestive process, giving the body time to communicate to the brain that it's full.
In the past, soda consumption has been linked to respiratory illness, violence in teenagers, weight gain, and many more ills. But in case you need another reason to toss the pop, a new clinical trial from the University of North Carolina at Chapel Hill found that choosing water over soda can really help with weight loss — even if you haven’t made other healthy changes to your diet. In the study, which was funded by Nestle Waters USA, researchers split 318 overweight adults into three groups: one that replaced sugary drinks with water, one that switched to diet drinks, and one that was given weight-loss advice and could make changes of their choice. After six months, participants across the boards lost an average of between 4 and 5 pounds. But the groups who cut out sugary drinks were more likely to shed at least five percent of their original weight (20 percent versus 11 percent in the comparison group). When compared to the group who switched to diet soda, the water group shaved several points off of their blood sugar and blood pressure levels. Researchers weren’t completely sure why the water group showed improvement upon those two levels, though they speculated it was because the water group was better hydrated. The lesson? If you want to lose weight but aren’t sure how to get started, it could be as easy as quitting soda. Replacing just two full-calorie sodas per day with water can save you up to 300 calories and perhaps more notably, 20 teaspoons of sugar. (The American Heart Association recommends consuming only 6 to 9 teaspoons of total sugar daily.)
To make the switch easier, try experimenting with ways you can make water less boring. For example, try infusing water with fresh fruits or flavorings such as mint or cucumber. You can also try swapping sugared soda for brewed green tea — green tea has no calories, and has a host of health benefits.
Organic food is produced under a strict set of rules, without pesticides and other chemicals. Find out if food grown this way is really more healthful.
More and more grocery stores are making room for organic produce to keep up with increasing demand. Why are people going organic? Reasons include a growing national concern about the safety of our produce and a general movement toward an organic diet.
The Organic Diet: What Does Organic Really Mean?
Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers:
Rotate crops frequently to stave off insects
Fertilize crops with manure or compost
Use chemical-free soils
Allow animals to spend more time roaming instead of in confined spaces where diseases can spread
Use organic feed to feed livestock
Do not use certain medications (including hormones and antibiotics) on livestock
The Organic Diet: What Are the Benefits of Going Organic?
The decision to choose organic produce and other foods is a personal one, based on your own needs and concerns. Some people just don't want to eat any food that could contain pesticides and other chemicals, says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine.
Another reason: Organic food tastes better, says Wolf, adding that studies have shown organic foods contain more disease-fighting antioxidants.
In addition to health and better taste, there's the green aspect of going organic. "A lot of people eat organic for the philosophy of it — to help sustain our earth," notes Wolf. Organic farming practices are better for the sustainability of land, water, and food.
For most healthy adults, though, Wolf admits, organic foods aren't necessary for better health — it's just a preference. Pregnant women and children are more susceptible to the health effects of pesticides (including nervous system damage and behavioral problems), so for them, organic foods are a good health investment.
The Organic Diet: How You Can Tell For Sure?
To be certified as 100 percent organic, food products must meet the standards set by the United States Department of Agriculture. At the grocery store, it's easy to spot certified organic products because only they will have the “USDA organic” label. Keep in mind that products labeled "natural" or "hormone-free" are not necessarily organic.
At local farmer's markets, it can sometimes be difficult to verify whether a product has truly been grown organically, but local produce does tend to contain fewer chemicals since it doesn't have to be packaged for long-distance travel.
The Organic Diet: Is It Worth the Price?
Organic food is more expensive because it costs more to produce it. Are the health benefits worth the price? "If it gives you peace of mind," says Wolf.
Fortunately, you can still eat a healthy diet without going broke. Organic is organic, whether it has a fancy brand name or is a no-name. Buy generic store brands of organic foods instead of the pricier brands. Purchasing in bulk and freezing extra food can also help you save money.
If you do end up paying a little more for organic food, you may also find yourself paying a little more attention to how much food you put in your mouth, which can be a good thing. "When it's more expensive, you eat less of it," observes Wolf. She also notes that slowing down to savor and appreciate your food can enhance meal times.
Enjoy your food, she says, "not just the quantity, but the quality of it, and how it's connected to the health of our environment."
Nutrition is essential not only for life, but for a healthy life. Learn about the connection between what you eat and how you feel.
We've all heard the old saying “you are what you eat.” And it's still true. If you stick to a healthy diet full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what they need to thrive. The result is not only fatigue and low energy, but poor health as well. Understanding this clear connection between your health and your diet may spur you to make better dietary choices.
Your Diet and Your Health: What Your Body Needs
"Food is essential. People take it for granted, but we need nutrients," says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Wolf cites as one example the old days when sailors crossed the ocean for months without proper nutrition. As a result, they ended up with scurvy because of a lack of vitamin C from citrus fruits. Vitamin C and other vitamins and minerals are necessary to keep all the different parts of the body healthy and functioning — otherwise, we get sick.
Every little thing that you do happens because of the nutrients that you give your body. Says Wolf, "Food gives us the fuel to think and the energy to move our muscles. The micronutrients, the vitamins, the minerals are there so that our bodies can function. You need food not just to sustain health, but to feel better."
And the only way the body will get the many nutrients needed to stay healthy and function is by eating a wide variety of healthy foods.
Your Diet and Your Health: The Guidelines
The U.S. Department of Agriculture's food pyramid and the daily food recommendations were established after extensive research and continue to be updated as more is learned about the role of nutrition in good health. Their goal is to make sure that people understand all the different nutrients their bodies need to stay healthy.
Food went from being a necessity to simply function to being the key to enabling the body to be at its functional best, says Wolf. Research shows that the right nutrition optimizes health and that getting enough of certain vitamins and minerals can also lower disease risk.
Your Diet and Your Health: Poor Diet, Poor Health
Many foods have a huge impact on heart health. Research has long shown that fruits and vegetables and a diet rich in whole grains and low in saturated fats can help protect the body from heart disease and high blood pressure, while a diet high in saturated and trans fats without enough fruits and vegetables can actually cause those diseases.
Even small diet deficiencies can have an enormously negative impact on your health. The most common health problem due to a lack of nutrients in the United States is iron deficiency, says Wolf. Menstruating women and girls need plenty of iron in their diets to replace what they lose each month during their periods. Iron is also an essential nutrient for infants, children, and growing teens.
Another example is calcium, needed to keep bones strong and healthy, says Wolf. Without it, the body can develop osteoporosis, a health condition characterized by weak and brittle bones.
Eating a well-rounded and varied diet will go a long way toward making sure you have all the nutrients you need. Remember that our body uses everything we put into it, and what we give it determines how it's used — for good health, or for bad.
Complex carbs are key for sustained energy throughout the day, while too many sugary snacks can lead to energy crashes. Find out which foods you need for round-the-clock energy.
Juggling the responsibilities of work, life, and family can cause too little sleep, too much stress, and too little time.
Yet even when you're at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and to fight the daily stress and fatigue of life.
Energy and Diet: How The Body Turns Food Into Fuel
Our energy comes from the foods we eat and the liquids we drink. The three main nutrients used for energy are carbohydrates, protein, and fats, with carbohydrates being the most important source. Your body can also use protein and fats for energy when carbs have been depleted. When you eat, your body breaks down nutrients into smaller components and absorbs them to use as fuel. This process is known as metabolism. Carbohydrates come in two types, simple and complex, and both are converted to sugar (glucose). “The body breaks the sugar down in the blood and the blood cells use the glucose to provide energy,” says Melissa Rifkin, RD, a registered dietitian at the Montefiore Medical Center in the Bronx, N.Y.
Energy and Diet: Best Foods for Sustained Energy
Complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy because they are digested at a slow, consistent rate. “Complex carbohydrates contain fiber, which takes a longer time to digest in the body as it is absorbed slowly," says Rifkin. Complex carbs also stabilize your body’s sugar level, which in turn causes the pancreas to produce less insulin. This gives you a feeling of satiety and you are less hungry.”
Also important in a healthy, energy-producing diet is protein (preferably chicken, turkey, pork tenderloin, and fish), legumes (lentils and beans), and a moderate amount of healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).
“Adequate fluids are also essential for sustaining energy,” says Suzanne Lugerner, RN, director of clinical nutrition at the Washington Hospital Center in Washington, D.C. “Water is necessary for digestion, absorption, and the transport of nutrients for energy. Dehydration can cause a lack of energy. The average person needs to drink six to eight 8-ounce glasses of water each day.”
Energy and Diet: Foods to Avoid
Simple carbohydrates, on the other hand, should be limited. Ranging from candy and cookies to sugary beverages and juices, simple carbs are broken down and absorbed quickly by the body. They provide an initial burst of energy for 30 to 60 minutes, but are digested so quickly they can result in a slump afterward.
You should also avoid alcohol and caffeine. Alcohol is a depressant and can reduce your energy levels, while caffeine usually provides an initial two-hour energy burst, followed by a crash.
Energy and Diet: Scheduling Meals for Sustained Energy
“I always recommend three meals and three snacks a day and to never go over three to four hours without eating something,” says Tara Harwood, RD, a registered dietitian at the Cleveland Clinic in Ohio. “If you become too hungry, this can cause you to overeat.”
Also, try to include something from each food group at every meal, remembering that foods high in fiber, protein, and fat take a longer time to digest.
Even if life is hectic, it’s important to make wise food choices that provide energy throughout the day. Your body will thank you.
