By 2030, 42% of Americans will be obese and 11% will be severely obese, a new study published in American Journal of Preventive Medicine forecasts.  If these trends prove accurate, this will further hinder efforts to contain healthcare costs.

The study was conducted in 2009-2010 and used data collected for the 1990-2008 Behavioral Risk Factor Surveillance System, a state-based, cross-sectional survey conducted by the CDC and state health departments.

Estimating a Growing Problem

While the estimates are an improvement over previous studies, which put the 2030 obesity rate at just over half of all Americans, the new projection for the severely obese is greater than the 9% previously predicted.

To determine their estimates, researchers incorporated multiple factors that affect obesity rates, including current CDC data; U.S. Census population projections; unemployment projections; projections of the prices of gas, alcohol, fast food, and healthy foods; and the number of restaurants per 10,000 people.

Unemployment, limited access to healthful dining, and the rising costs of living compounded with high prices for healthful foods have all been associated with higher levels of obesity.

Though childhood obesity trends were not studied as part of this research, they are a major concern in relation to rising obesity rates; nearly half of all severely obese adults were obese as children, according to research cited by Bill Dietz, director of the CDC’s Division of Nutrition, Physical Activity, and Obesity.

The aging population and its link to obesity are also of concern, as many overweight and obese adults turn into obese and severely obese adults over time.  The severely obese – with a BMI of 40 or more or roughly 100 pounds overweight - is at highest risk for health conditions linked to excess weight, including Type II diabetes, hypertension, and cardiovascular disease.  These and other obesity related conditions lead to drastically reduced productivity and increased medical costs.

“Should these forecasts prove accurate, the adverse health and cost consequences of obesity are likely to continue to escalate without a significant intervention,” noted senior author Justin Trogdon of RTI International.

Huge Cost Savings with Obesity Reduction

Reducing the projected obesity rates by just one percentage point would lead to 2.6 million fewer obese adults in 2020 and 2.9 million fewer obese adults in 2030.

This would equate to $4 billion of savings in obesity-related medical expenses in 2020 and $4.7 billion in 2030.  Additionally, if the obesity prevalence could be maintained at 2010 levels, the total savings in medical expenditures over the next 20 years would be close to $550 billion.

Researchers further noted that potential variables such as increased access to recreational facilities, improvements in urban planning that increase walking, work-site health programs, public health campaigns, and new weight-control drugs and technologies, could have an inverse effect on obesity and should be explored, as “successful interventions that generate even small improvements in obesity prevalence…could result in substantial savings.”

An Obesogenic Environment

The Centers for Disease Control and Prevention, the National Institutes of Health and the Institute of Medicine held a conference this past week in Washington, D.C. to discuss how to address the obesity epidemic.  The conference is just one segment of a project called “The Weight of the Nation,” which includes an HBO documentary airing May 14^th and 15^th, striving to bring attention to this “growing” issue.

The Institute of Medicine refutes the notion that obesity occurs because individuals lack willpower. Instead, it attempts to address the societal factors that contributed to the increase in obese adults since 1980, when only 15% of adults were classified as such.

Sweeping changes will need to be made across all aspects of daily life to reverse the nation's obesogenic or fat-promoting culture.  "People need to make healthy choices, but the healthy choices must first be available and accessible in order to make them," said William Dietz, M.D.

The IOM cites the increased consumption of sugar – particularly in sodas and other sweet beverages – as one of the strongest links to obesity.  While a penny per ounce tax could reduce consumption by 24%, soda industry lobbyists have worked diligently to prevent this law from passing in several states.

It also suggests that the government assistance offered to wheat, cotton, and other commodity-crops prohibits farmers from planting fruits and vegetables.  This limits the availability of fresh produce and makes it cost-prohibitive for all Americans to consume the recommended amounts.  The IOM recommends removing the ban.

Food activist Michael Pollan, author of Food Rules, takes it one step further and calls for the government to eliminate subsidies that make high-fructose corn syrup, partially hydrogenated oils, and other unhealthful ingredients cheap. Instead he promotes eating unprocessed foods, more fresh produce, and smaller portions.

Yet another theory suggests that refined sugars and grains (refined carbohydrates) affect insulin levels and lead to the accumulation of fat. A University of California, Davis study showed that sugars have a negative effect on metabolism and insulin levels and affect our bodies in ways that other nutrients do not. This “all-calories-are-not-created-equal” theory, if true, requires us to drastically change our eating habits and our eating guidelines.

Solving the Crisis

On May 8th, the Institute of Medicine released a new report, "Accelerating Progress in Obesity Prevention: Solving the Weight of the Nation" as part of the CDC conference.  The report provides results of a comprehensive review of obesity prevention-related recommendations along with strategies and actions steps that have the greatest potential to reduce the obesity crisis.

In their report, the IOM identified five essential areas that need improvement:

1) Physical Activity - where Americans have become more reliant on cars and walking and biking have decreased. The panel recommended tax incentives for developers to build sidewalks and trails.

2) Food & Beverages - over the past 40 years, calorie intake has increased and high calorie foods are often available in large portion sizes at low prices.  The panel recommends making healthy food and drink available everywhere Americans eat.

3) Marketing - the most frequently marketed foods and beverages are higher in added fats & sugars.  The panel recommends that marketers take voluntary action to make substantial improvements in marketing aimed at children and adolescents 2-17.

4) Health Care & Workplace - health care providers and employers are not taking full advantage of their opportunity to prevent obesity.  The panel recommends that employers and insurers do more to combat obesity such as increasing the support structure for obesity prevention, diagnosis and treatment.

5) Schools - many schools offers and promote high-calorie, low-nutrition foods.  The panel recommends making schools the focus of anti-obesity efforts, since preventing at a young age is easier than reversing it.  Ensuring children get at least an hour of physical activity, barring high calorie foods & beverages, and offering healthful nutritious foods are some examples.

Bottom Line

We live in an increasingly obesogenic society with strong food-industry-driven political forces that work against us.  Getting the population healthier seems to be a losing battle.  But, if we continue the trajectory we’re on, the healthcare tab will be huge, and today’s young kids will have an even shorter lifespan than their parents.

Research shows us that our health can benefit from eliminating (as much as possible) sugars and refined grains (“white” bread, pasta, rice, etc.) and starchy vegetables (potatoes).

Replace the old grain-based Food Pyramid with the updated Healthy Eating Plate. Eat unprocessed food that is as close to its natural state as possible and avoid ingredients that are difficult to pronounce. Diets like the Paleo Diet are a good place to begin.  Adding exercise to our daily routine can only help to boost our metabolism and overall health.

For those who are overweight or obese, losing just 5% to 10% of body weight can help combat the transition to obesity or severe obesity that occurs with age and metabolic slowdown.

We also need to combat obesity in our children by teaching them how to eat and exercise. Young children and young adults are especially vulnerable to the marketing messages the food-industry spends billions to promote. Limit their consumption, if any, of sugary sodas, juices, and junk foods. Promote active play outdoors and participation in sports. Engage them in making responsible health choices.

If we don’t address these issues individually and early on, 2030 will arrive sooner than we know, and our health and healthcare system simply cannot afford such a disaster.

Supplementing with a probiotic is associated with a 42 percent lower risk of developing antibiotic-associated diarrhea (AAD), according to a new study published in the May 9 issue of the Journal of the American Medical Association (JAMA).

In patients taking antibiotics, almost 30 percent discontinue the medication as a result of diarrhea and is an important reason for nonadherence with antibiotic treatment.

Evidence of the effectiveness of probiotics in treating AAD is increasing.  At the same time, interest in their use has increased over the past few years.  These observations led researchers at RAND to broadly evaluate the available evidence for probiotics in the prevention and treatment of antibiotic-associated diarrhea.

Researchers conducted a systematic review of 82 clinical studies.  After pooling the results (meta-analysis) from 63 clinical studies involving nearly 12,000 patients, researchers found probiotic use was associated with a 42 percent lower risk of developing antibiotic associated diarrhea compared with a control group not using probiotics.

This finding was consistent across a number of subgroups including participants’ age, probiotic genus, reason for taking antibiotics, duration of antibiotics and in-hospital/outpatient treatment.

The use of probiotics benefited patients after antibiotic therapy.  In the 7 studies that reported instances of AAD after cessation of antibiotic therapy, the patients experiencing diarrhea was 56 percent lower in the probiotic groups than in control groups.

In all of the 82 trials reviewed, none reported any serious adverse events due to the administration of probiotics.

Antibiotics and Probiotics: What You Need to Know

Probiotics help restore the gastrointestinal tract during or after antibiotic treatment through a number of mechanisms including receptor competition, competition for nutrients, inhibition of pathogens to adhere to the gut wall lining, lower pH favoring the growth of beneficial flora, stimulation of immunity or production of antimicrobial substances.

The Bottom Line

Given that many antibiotics used today are broad spectrum, the likelihood that their use will wipe out both the bad and good bacteria is likely.  In doing so, this creates gastrointestinal upset which can lead to diarrhea.

Whether you’re having surgery, recovering from a bacterial infection or suffering from acne, it’s very likely that your doctor will prescribe an antibiotic.

As this study points out, by simply taking a probiotic supplement like VitaMedica’s Probiotic-8 while on antibiotic therapy, you can reduce the likelihood that you’ll suffer from antibiotic-associated diarrhea.

The Longitudinal Study of American Youth (LSAY), an ongoing study designed to understand the thinking and the life experiences of Generation X, just released its third quarterly report on young adults†.

The so-called Generation X report, the third of a continuing series, reveals how these young adults engage in food shopping, preparation, sharing, and making choices about the kinds of foods that they buy and consume. It also examines the attitudes of Gen X toward organic foods and genetically modified foods (GMFs).

To determine Gen X behavior, researchers analyzed data from roughly 3,000 participants in two cohorts, now 36 and 39 years of age, respectively – core members of Gen X.

Food Important to Daily Life

According to the LSAY, Gen-X adults tend to shop for food frequently – an average of 6 times per month – and cook an average of at least one meal per day, regardless of gender. Some expected habits do not seem to have changed much; married women cook much more frequently than both married and unmarried men. Unmarried men eat fast-food more frequently – 11 times a month on average versus the eight times a month unmarried women reported.

However, it seems Gen-X men are more in tune with food than we might know. They shop for food and cook more than their fathers or grandfathers. In fact, Gen-X men watch nearly as many food shows on television as Gen-X women, and they entertain at home about twice a month, just as much as married women.

Overall communication about food remains high across the board, also, with all participants talking to friends about food or cooking, cooking with others, and sharing recipes by email seven to 11 times a month.

No Strong Preference for Organic Foods

When it comes to the growing trend of organic foods, Gen X adults exhibit great understanding of what “organic” means, with 80% of participants being able to define the term. Still, only 9% of respondents indicated that they “strongly preferred” purchasing organic foods.  Thirty-nine percent reported that they “sometimes” buy organic foods, regardless of availability, and the remaining half admitted they rarely, if ever, buy organic.

Of those who do purchase organic foods, Gen-X men and women who shop and cook very frequently – more than twice a day each month – are slightly more likely to purchase organics. Those holding degrees are almost twice as likely to purchase organic foods over conventional foods.  And, people with higher levels of scientific literacy – defined as the ability to understand science news reports in major newspapers or on a public television science show – are twice as likely to purchase organic.

Limited Knowledge of Genetically Modified Foods

GenXers are not quite as knowledgeable when it comes to genetically modified foods (GMF). Participants were questioned to assess their understanding of GMF and calculate an Index of GMF Understanding. Nearly half of respondents scored 3 or lower (out of 10) and only 16% scored seven or higher, indicating a moderately low level of understanding.

Those who demonstrated high scientific literacy (scores of 70 or higher on the Index of Scientific Literacy) had an average score of 5.2 on the Index of GM Food Understanding, compared to an average score of 2.7 for young adults who had a lower scientific literacy score.

This disparity may result from the fact that few genetically modified foods (GMF) are labeled as such, and because the term GMF entered the American vocabulary after most of the Gen-X adults in the LSAY had finished high school and college. The majority of young adults in the LSAY have learned about GMF by reading newspaper and magazine stories, watching television, looking at online news and science sites, and talking with friends and co-workers.

And when we want to know more about GMFs, who do we trust to give us information about which foods are genetically modified, and which aren’t?

According to the study, government agencies such as the Food and Drug Administration and the U.S. Department of Agriculture are the most trusted sources, with an average score of 7.0 and 6.8 out of 10.

Participants are split in the middle about general media sources, including weekly news magazines, news channels, newspapers, and public radio. Least trusted of all are food companies and their commercials, showing that that Gen X adults, particularly those with “high scientific literacy,” understand that advertising “sells” us a biased perspective.

The study reveals that Gen-X adults are very involved in shopping, cooking and sharing food. We have increasing concerns about what goes onto and into the food we eat and how our food is being changed from the inside out, so we continue to read and talk about food. But it also shows that we can do more – cook more often, eat more healthfully, and learn more about what foods are available to us. We know what we know – what now?

The Bottom Line

Understanding Generation X’s knowledge of and relationship with food allows Gen-X adults and both previous and future generations to evaluate their own eating habits and food awareness.

For example, another recent study shows that college students – Generation Y – may be more inclined to eat fruits and vegetables when they are placed where they can be seen and easily reached. Given that the LSAY seems to indicate increased knowledge of and involvement in food activities with each successive generation, perhaps this can have a similar effect on Gen-X and its preceding generations.

In the same respect, perhaps the results of this study highlight the necessity for those of us who do not know much about organic foods and their health benefits or about GMFs to seek more information and share what we learn with our Traditionalist and Baby-Boomer parents and grandparents. And if we do know about the benefits of these foods and still aren’t making the switch, maybe it’s time to reevaluate the reasons why.

Here’s another thing to consider – is cooking an average of one meal a day at home enough? Studies have shown that cooking at home nurtures healthy eating and allows us to control unhealthful factors in food such as fat and sodium, leading to better overall choices and health.

The study gives us a lot of information about our relationship with food, and it’s up to us to that knowledge and apply it to make better-informed food – and health – decisions, for ourselves and for the other generations whose health we value.

A Primer on Generations

†For inquiring minds, GenXers were born 1965-1983.  Their parents are Baby Boomers who were born 1946-1964.  Their grandparents are part of the Silent Generation and were born 1927-1945.  GenYers, born 1984-2002, are sometimes referred to as Millennials.  Those born since 2003 are considered GenZers and not surprisingly, referred to as the Digital Generation.

Today, when two thirds of all Americans qualify as either overweight or obese, many of us are trying to lose weight or know somebody who is.  And as with any goal, finding the secret to success is high on the priority list.  But, a new study tells us that there’s really no secret at all to achieving successful weight loss.  Instead, the tried and true methods of eating less and exercising more – is what seems to work.

The April issue of the American Journal of Preventive Medicine published the findings by a team of Beth Israel Deaconess Medical Center (BIDMC) and Harvard Medical School researchers.

For the study, 4,021 obese adults, 20 or more years of age and with a body mass index of 30 or greater, were analyzed. Data was gathered from participants of the 2001-2006 National Health and Nutrition Examination Survey, a nationally representative assessment by the Centers for Disease Control and Prevention to evaluate the health and nutritional status of U.S. adults.

More than half of study participants (2,523 individuals – about 63%) reported that they attempted to lose weight during the previous year. Of those, 40% (1,026 individuals) said they lost 5% or more of their body weight – an average loss of 21.8 lbs. – and another 20% (510 individuals) lost 10% or more of their body weight, for an average loss of 31.8 lbs.

What was the common thread linking both weight loss groups? Simply eating less food, less fat, and exercising more.  An overwhelming 65% of participants who attempted weight loss lowered their caloric intake, while 43.7% reduced their fat intake, and 55.1% exercised.

Prescription weight loss medications were also associated with weight loss in both weight-loss groups, and enrollment in a commercial weight loss program was strongly associated with 10% or more weight loss. However, both were used by a small percentage of participants.

Consumption of food and products marketed as “diet” made it less likely for adults to achieve 10% weight loss, and popular diets, liquid diets, and nonprescription weight loss pills were not positively associated with successful weight loss.

The study is “encouraging,” says study co-author Dr. Christina Wee, Co-Director of Research at BIDMC’s Division of General Medicine and Primary Care, because it shows that a substantial proportion of obese U.S. adults do lose weight, and “most of the weight loss methods associated with success are accessible and inexpensive.”

The strategies employed for successful weight loss in this study are similar to those found in other studies.  In one study, researchers found that participants who achieved 10% weight loss reported the strongest association with weight loss programs, eating fruits and vegetables, eating healthy snacks, limiting carbohydrates, controlling portions, doing different kinds of exercises and focusing on the progress they had made.

In a 2004 mail survey, researchers found that successful losers were more likely to exercise at least 30 minutes per day, add physical activity to current routines, plan meals, track calories, track fat, measure food on their plate and weigh themselves daily.

Among members of the National Weight Control Registry, the most successful strategies included restricting types of foods, limiting quantity of foods and counting calories.

The Bottom Line

In a culture where we are constantly being sold on the latest and greatest products for effortless weight control, it can be hard to believe that changes as basic as modifying our eating and exercise habits can be the most effective methods for achieving weight loss.

There’s simply no quick and easy weight loss technique. If it took 10 years to pack on the pounds and unhealthy eating habits were developed along the way, losing the weight is just not going to happen overnight.

Study after study has shown that exercise, weight loss support programs, and controlling what you eat – counting calories, limiting food quantity, reducing refined carbohydrates, and eating more fruits, vegetables, and healthy snacks – result in “successful losers.”

As the study authors point out, weight loss must be maintained in order to be truly successful, and the only way to do that is to make lifestyle changes that encourage long-term healthful behavior.

Remember, national guidelines recommend obese adults lose 10% of their body weight to improve overall health, but even modest weight loss of 5% can have a positive impact on health. Small changes can and do lead to big results.

Although weddings occur throughout the year, many couples plan their big day in May and June.  Whether you’re the bride, a member of the wedding party or a guest, you’ll want to look your best this time of year.  The good news is what works for the bride - healthy weight loss and exercise - works for all of us.

To help prepare the healthy way for your event, we talked to three experts - David H. Rahm, M.D., author and wellness doctor; Yvette La-Garde, nutrition expert and Chris Juergens, personal trainer.  To get the inside scoop on how a bride prepares for her big day, we interviewed Samantha Martin, of Denver, CO. Her wedding is June 23^rd in upstate New York.

To look and feel your best for any big event, our experts suggested that you focus on four key areas:  healthy weight loss, physical exercise, nutritional supplements and stress management.

Healthy Weight Loss for Your Wedding

“Find a mate – set the date – change your diet before it’s too late!”  David H. Rahm, M.D.

Samantha decided to make changes to her diet and lifestyle right after the holidays to help her get ready for her wedding.

“I knew it would be hard to start during the holidays,” said Samantha. “Then my wedding dress arrived in a giant box from Kleinfelds!  With a wedding dress fitting coming up I couldn’t procrastinate anymore.”

Samantha wasn’t interested in a crash diet or just exercising like crazy for a few months then quitting.  She decided to put the time and effort into creating a healthy diet and exercise plan.

“I am going to the gym more and doing a smarter workout than before, trying to eat fewer carbs and sugar which is really, really hard for me, and eating lots more vegetables,” she said.

Successful Weight Loss is No Secret! Learn More.

David H. Rahm, M.D., who councils patients at his wellness clinic, approves of Samantha’s healthy approach to weight loss. “Crash diets are just knocking pounds off and don’t solve long-term weight loss.  Wellness is a balance of nutrition, exercise and supplements,” said Dr. Rahm.

Dr. Rahm suggests that the moment you set your wedding date you should start working on making healthy lifestyle choices like eating healthy and exercising.

“Looking your best all comes down to what you are putting into your body,” he said.  “We realize that make-up can work wonders these days but to get truly healthy-looking skin, hair, nails, eyes and lips you must be eating healthy.”

The first step that Dr. Rahm recommends to become healthier is by adding fruits and vegetables to your diet.  This approach helps to “crowd out” the unhealthy foods you might be accustomed to eating.  By consuming these health-promoting foods, you create a healthy glow that is universally appealing and based on a recent study, may even improve your skin tone.

“These foods contain phytonutrients like lutein, zeaxanthin and beta carotene which not only give your skin a healthy glow but help protect your skin from damaging UV light.  Also, fruits and vegetables are mostly water which helps hydrate the skin,” said Dr. Rahm.

What are Phytonutrients? Learn More.

For optimal health, Dr. Rahm suggests eating a variety of colors. “The darker the vegetables and fruits the better,” he said.  He suggests eating blueberries, raspberries, grapes, oranges and dark leafy greens.

“Don’t forget to drink lots of water,” reminds Dr. Rahm.  “Aim for 6-8 glasses a day.  Water hydrates the skin creating a healthy beautiful glow.”

Creating healthy weight loss changes takes time and patience. Dr. Rahm suggests following the 80/20 rule.  Eat healthy 80 percent of the time and enjoy life 20 percent of the time.

You can even follow this healthy weight loss program on your honeymoon.  There is no reason you have to eat hamburgers and pizza, according to Dr. Rahm.  Especially if you are honeymooning on a tropical island like Hawaii, there are so many fruits and veggies to choose from such as pineapple, fresh mangos, papaya and watermelon. This way you can continue to look and feel your best after your wedding day, plus the fruits and veggies help protect you against the sun in tandem with sunscreen.

Although the 80/20 rule allows for some fun, several foods should be avoided completely.  “I strongly advise all my patients (and brides too!) to avoid processed, packaged foods, which are terrible for the body and skin. Especially fried foods, as they are the “holy grail” of foods to avoid,” adds Dr. Rahm.

You should also eliminate foods from your diet that are high in sodium.  Sodium makes you look and feel bloated. Not surprisingly, most packaged, processed foods contain high amounts of sodium but condiments and cereal also contain high amounts.

Tracking Calories: The Best Way to Reach Your Weight Management Goal

We know that pasta is a quick and easy meal but try to stay away from this type of food.  Pasta along with bread, bagels, desserts, sodas and other sweetened beverages are simple carbs.  These foods rapidly raise your blood sugar levels and are readily stored as fat.  A high consumption of simple carbs has been a major contributing factor for overweight and obesity in this country.

Looking for an alternative to pasta?  Why not try spaghetti squash? This versatile squash looks and tastes very similar to angel hair pasta.  Another great alternative to pasta is quinoa. This ancient grain is a complete protein which keeps you feeling full longer.  Plus, it takes less than 10 minutes to cook!

If you’re craving something sweet, Dr. Rahm suggests eating a tiny piece of dark chocolate with at least 70% cacao in it.  This will satisfy your craving and the phytonutrients in cacao confer health benefits.  A recent study shows an association between more frequent chocolate consumption and lower body mass index (BMI)!  A win-win chocolate situation.

Remember to pay attention to the amount of alcohol you are drinking. Not only does an average cocktail have several hundred calories, which add up when you are trying to lose a few inches around your waist, but drinking usually leads to poor eating decisions or skipping workouts. If you wish to have a drink once in a while, stick with red wine.

Wedding Workout

“I’m in my early 30s and if I don’t develop these habits now, it’s only going to get harder,” said Samantha.

Samantha has always struggled with sticking to a regular workout and with the wedding coming up she figured it was “do or die” time.

“My upcoming wedding has given me the motivation to be healthier and incorporate more exercise into my life. The best part?  It is an excuse to splurge on a trainer,” she said.

Samantha hasn’t set a specific weight goal and is more concerned about her overall health.

“I’d like to lose weight and be more toned so I can do justice to my wedding dress and look good in photos, but it’s equally or more about finally accomplishing something I’ve thought about for far too long, and to be healthier on an ongoing basis.”

Dr. Rahm agrees, “Wellness and weight loss should go hand in hand. Any weight loss program that doesn’t promote wellness is not a long-term solution to keeping the weight off.”

Chris Juergens is a personal trainer who has worked with over 30 brides to help transform their bodies before their wedding day.  He says the most important thing to remember is to feel like your life is in balance. “It should be more of a lifestyle than a wedding goal,” he said.

“Liking how you fit into your clothes is way more important that getting to a number goal. Being happy in your own skin and being healthy is a better more realistic goal,” Chris said.

He encourages his clients to live a balanced life. “You need to get enough sleep, exercise, eat well but don’t be afraid of a french fry, have motivation and have meaningful relationships with your fiancé, husband, co-workers, family and friends.”

Juergens says your exercise goals should be specific, measureable, achievable, realistic and timely. “Crash diets are not the best, you are less likely to maintain and more likely to fail”, he said.

Learn Why Lifting Weights Will Help You Reach Your Weight Loss Goal

He encourages his clients to lose weight the healthy way which for most people is about a pound a week.  So, if you want to lose 10 pounds before your wedding day, you should start at least 10 weeks or about 3 – 4 months before your wedding.  Realizing that in the last month you won’t have as much time to devote to exercising with all of the last minute details that come up for the wedding.

Trying to Lose Weight?  See our 21 Healthy Weight Loss Tips.

Juergens believes that you should start today no matter when your wedding day is and start creating a healthy lifestyle. “Make being healthy a lifestyle early in your life,” he said.

As Samantha has found out, exercise can help you de-stress, clear your mind and make you happy. She has discovered during her new exercise regimen that working out is actually helping her focus on wedding planning.

“I find that I have more energy for a few hours of ‘wedding work’ if I walk or exercise in the morning beforehand and plan something fun to do afterwards, like going to lunch or shopping at the bookstore.”

Juergens agrees with Sam’s approach with working out in the morning. “Schedule working out and get it done before you go to work, before everything else gets in the way,” he said.

Samantha has also found that she and her fiancé Tom have more productive discussions if they have them while they are on a walk or engaged in another activity.

Teamwork Works for Weight Loss

Dr. Rahm couldn’t agree more. By developing healthy habits now when you are starting your life together as a married couple is a great way to support each other and grow healthy together.

Nutritional Supplements

While eating a healthy diet, exercising, drinking plenty of water will go a long way toward helping you reach your wedding day goals, adding some nutritional supplements can play a supportive role.

“Having a healthy diet is of prime importance, but taking supplements can help to cover gaps in your diet,” said Yvette La-Garde.

According to Ms. La-Garde, supplements can help the bride-to-be in a number of ways. “Nutritional supplements support skin health to give you that radiant look, shiny hair and strong nails. But, taking nutritional supplements can enhance energy and mental clarity so you can get the things done on your list and promote rest and relaxation so you don’t stress at night,” she said.

Bride-to-be Samantha has been taking a multi-vitamin to make sure she is getting all of the essential nutrients she needs to be healthy.

Yvette agrees that taking a multi-vitamin & mineral is a great first step for most brides-to-be.  She adds, “A high-quality multi-nutrient formula like our Multi-Vitamin & Mineral provides you with all of the essential vitamins and minerals to enhance health, wellness and great-looking skin.  Key skin nutrients in the formulation include carotenoids, vitamin C, vitamin E and the B-complex.  She comments, “These nutrients support the development of collagen and elastin, two principal proteins that give skin its support, structure and elasticity.”

The Nutritional Supplement Pyramid: A Sensible Approach to Supplementation

If you’re looking for skin benefits, Yvette recommends that you start taking a multi-vitamin & mineral at least one to two months prior to your wedding.  She mentions, “That’s because it takes at least 30 days for your skin cells to turn over.  And, with age, this process takes even longer.  Typically, you won’t see changes in your skin for 30 to 45 days.”  Yvette adds, “Of course, the ideal is to take nutritional supplements are part of a long-term health and wellness strategy.”

If you’re trying hard to eat the recommended 5-9 servings of fruits and vegetables a day but are falling short, Yvette suggests taking a phytonutrient supplement like Phyto-5.

“Phyto-5 is formulated with a wide variety of superfruits and superveggies. These nutrients are what give fruits, vegetables, nuts and seeds their color.  But, they also serve to protect the plant from UV radiation.  By ingesting these plant compounds, it helps to protect our skin from the sun’s harmful rays. Sun exposure is the #1 cause of premature aging,” mentioned Ms. La-Garde.

If you want supple, radiant-looking skin on your wedding day, Yvette recommends that you get plenty of Omega-3s.  Foods that are high in Omega-3s include salmon, ground flax seed or walnuts.  For most of us, taking an Omega-3 supplement like fish oil or flax seed oil is easiest.

“With aging, we often notice that our skin is dryer due to a combination of factors including less oil production and less hydration. Taking an Omega-3 supplement can help to lubricate the skin internally,” La-Garde said.

For on-the-go brides, Yvette recommends Anti-Aging Formula.  “This product combines all of the key vitamins, minerals, phytonutrients and Omega-3s into convenient daily packets,” said Yvette.  “It takes the guess-work out of taking supplements and is ideal for busy lifestyles.”

Tracy Anderson, a trainer to the stars, such as Madonna and Gwyneth Paltrow, highly recommends VitaMedica’s Clear Skin Formula if you have acne-prone skin.

Why Tracy Anderson Recommends Clear Skin Formula

“To avoid needing a lot of make-up, glowing skin is very important,” Tracy said. “I finally got my breakouts under control with Clear Skin packets by VitaMedica. As long as I take them daily, my skin is worlds better.”

Yvette cautions, “You should start taking the Clear Skin Formula at least two months before your wedding day.  The supplement contains nutrients that have a detoxifying effect and it is common that you might break out at first as your body detoxifies.  But, give it time and your skin will be healthier-looking.”

“Most women are focused on using topical treatments to enhance their skin health,” said Yvette.  She continues, “But, if you want great results, the ideal is a bi-directional approach which uses a combination of topicals along with nutritional supplements.”

Her best piece of advice, “Don’t wait until the week before your wedding to start taking supplements.  Start today to create a healthy lifestyle.”

Stress Management

The most challenging part as Sam prepares for her wedding is balancing the stress of planning with maintaining excitement and perspective about the real purpose of the day.

“Sometimes the latter gets lost in the former. There are so many details and things to keep track of,” Samantha said.

Being organized and maintaining a regular exercise routine has helped Samantha stay calm during her wedding planning.

When we are stressed and overwhelmed we tend to reach for comfort foods. Brides, you are working hard to get into shape so don’t let a little stress cause you to indulge.

Instead of reaching for ice-cream or any kind of sweets to curb your stress, stop what you are doing and go for a nice long walk, have a cup of green tea or call your best friend and vent.

We think yoga is the ultimate fix for you. Yoga helps to tone the body and relaxes the mind, the perfect combination for brides. Check out a local yoga studio or your gym to find a class that fits into your schedule.

A Regular Yoga Practice is Associated with Mindful Eating

Make sure you are being kind to yourself during your wedding planning process. Aim for at least 7-8 hours of sleep during wedding planning, and especially the night before your wedding. You want to look and feel refreshed when you walk down the aisle.

A nice motivation for you to sleep more is a study that showed dieters who slept an average of 8.5 hours per evening lost a greater proportion of body fat than lean body mass that those who slept just 5.5 hours.

Schedule massages during your planning process and the day before your wedding. It will help calm your mind and give your body some extra love and care.

Meditation is also a great tool to learn during the wedding planning process. Mediation helps clear your head and helps you focus in on your special day. A great app you can download to your cell phone to help guide you through mediation is headspace.

All of the experts agreed that the most important thing to remember during your wedding planning process is to enjoy each moment and not let the meaning of the day get lost in all of the small details.

You can start making healthy choices today. By incorporating our healthy weight loss and exercise  tips into your daily routine you will create a healthier, happier version of you.

Whether you are walking down the aisle, or watching your friend or family member get married you will be doing this with more energy, glowing skin and feeling fabulous in your wedding day attire.

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Tell us how you got into shape for your Wedding Day!  Share with us a photo of you in your wedding dress. You will then be entered in our Wedding Day contest for a chance to win a gift basket with VitaMedica products!

Women have long fought to be equal with men, but here’s a finding that will hopefully get the ladies hopping mad: women exercise less than men, and their health pays for it!

A study published in the journal Preventive Medicine found that women are less likely than men to get at the recommended daily minimum of at least 30 minutes of moderate-to-vigorous exercise.  As a result, women are more likely to suffer from depression and higher levels of homocysteine (a chemical in the blood that is produced when an amino acid called methionine is broken down in the body).

Women are also at greater risk for developing metabolic syndrome - a group of risk factors that occur together and increase an individual's risk for developing cardiovascular disease, stroke, and type-2 diabetes. Symptoms include high cholesterol, high blood pressure, and excess weight around the abdomen.

Researchers Paul D. Loprizini and Bradley J. Cardinal from Bellarmine University and Oregon State University studied data from 1,146 men and women between the ages of 20 and 85, all participants of the 2005-2006 National Health and Nutrition Examination Survey, looking for a link between physical activity, depression, homocysteine, and metabolic syndrome.

Physical activity was measured by equipping participants with accelerometers, and all of their physical activity over a 7-day period was recorded. The data was logged as the average duration of moderate-to-vigorous physical activity (MVPA).

Results showed that men were getting an average of about 30 minutes of MVPA daily, but by comparison, women averaged only about 18 minutes of MVPA daily.

More than 35% of women in the study had metabolic syndrome and 23% showed symptoms of depression.  However, the overall association was greater in women, with roughly 3% more women than men suffering from both of these conditions simultaneously.

Participants who exercised at least 30 minutes daily were less likely to be depressed, less likely to have high cholesterol, and less likely to have metabolic syndrome. Depression is linked to increased abdominal fat and insulin resistance – both risk factors for metabolic syndrome.

Cardinal, a professor at Bellarmine University’s Lansing School of Nursing and Health Sciences, notes, “It’s pretty striking what happens to you if you don’t meet that 30 minutes a day of activity. Women in our sample had better health behavior – they were much less likely to smoke for instance – but the lack of activity still puts them at risk. The key message here is to get that 30 minutes of exercise every day because it reduces a great deal of risk factors.”

The Bottom Line

While the study does not identify a cause for the disparity in exercise rates, lead researcher Loprizini states “women often cite a lack of time to exercise due to child rearing.”

It’s true – modern women have more responsibility than ever.  In addition to raising children and managing the household, many women work outside of the home, leaving little time for physical activity.  However, finding just a half hour – which really isn’t much – for exercise daily should be a priority.

Loprizini and Cardinal have a study coming out which suggests that accruing physical activity in short periods throughout the day – think three 10-minute bursts – can still be advantageous to health. Meeting that 30-minute minimum any way you can is important, as being overweight and dealing with depression, heart disease, or diabetes makes balancing busy lives an even greater struggle.

Other research shows exercise affects eating behavior in a positive manner.  In one recent study published in the Journal of Applied Physiology, researchers found that those who exercised were less likely to be motivated to eat than those who did not exercise. But for exercise to have a significant influence on the response to food, vigorous, extended exercise sessions were found to be more effective.

And finding time for physical activity needs to begin early. Previous studies have shown that rates of physical activity in women start dropping when teens reach middle and high school. The American Academy of Pediatrics cites studies which show that “lifestyles learned as children are much more likely to stay with a person into adulthood.” Given that, encouraging young women to engage in sports and activities is something that all parents should work toward.

Many people find themselves more clear-headed after a workout, but more and more research is pointing out that the positive results exercise has on brain function can last far beyond the workout.

In fact, a new study published in Health Psychology by researchers from the University of Hamburg links exercise – both mild and rigorous – to better memory and attention in middle-aged adults.

As part of the study, 68 sedentary men and women between 40 and 56 years of age were randomly assigned to one of two training programs: aerobic endurance training in the form of cycling, or non-endurance training in the form of stretching and coordination exercises. A control group of 18 non-active people was also established for comparison.

Exercise Training

Both exercise groups participated in hour-long activity sessions twice a week, for a total of about 48 sessions over a 6 month period.

The aerobic endurance group cycled on stationary indoor bicycles. The intensity of the cycling was increased until the participants reached their target heart range, and this range was sustained for approximately 45 minutes before a cool-down phase, where cycling intensity was gradually decreased. The average heart rate amongst participants during the cycling sessions was 140 beats per minute.

The stretching and coordination training comprised of movement exercises that stretched and toned the whole body and improved coordination and flexibility. Participants began with warm-up exercises, followed by whole-body and balance exercises, and concluded with relaxation exercises. At 101 beats per minute, participants’ average heart rates were well below the target heart range.

At the end of the six-month study period, the cycling participants improved their cardiovascular fitness by 15% on average, while there was no significant change found in either the stretching group or the control group.

Cognitive Results

Before and after the study, a series of tests were administered to participants to assess different cognitive functions.

The cycling group showed the greatest improvement in long-term memory than either the stretching or control group. Long-term memory was tested by reading a list of words to participants and having them recall as many words as possible after 30 minutes.

Both the cycling group and the stretching group showed an increase in episodic memory. Episodic memory was tested by asking participants to immediately recall as many words as possible from a list of words that was read to them.

But surprisingly, participants of the stretching group showed greater improvement in attention than the cycling group. Attention was tested via a paper-and-pencil test that required participants to find and mark specific letters quickly.

Researchers did not note any significant increase between the exercise groups and the non-active control group for the remaining cognitive variables – perceptual speed, executive functions, and spatial reasoning.

The results are in line with the results of a recent study of elderly adults that showed a positive correlation between cardiovascular fitness and an increase in gray matter volume in the hippocampus (the part of the brain that affects memory) after exercising.

While they note that further study of this particular demographic is necessary, researchers conclude, “the study results seem to suggest that the beneficial effects of aerobic exercise on executive functions are not yet observable in middle-aged adults and may become evident only when these functions have already experienced a larger degree of decline attributable to increasing age.”

The Bottom Line

Many studies of memory and cognitive function focus on seniors, so it is interesting and important that the researchers chose to study this particular demographic rather than persons of younger or greater age. As they aptly point out, this group “has an especially strong need to update their knowledge and learn new skills to adapt to the developments and changing requirements of their professional life.”

But beyond that, people in “middle age” also have a strong need to make lifestyle decisions that allow them to age better and more healthfully. Preventive health care is a major concern for this group, and while topics such as nutrition, exercise, weight control, and disease prevention garner a lot of attention, it is easy to forget about the connection between overall health and cognitive health.

In addition to its numerous other benefits, exercise has been shown to reduce dementia-related mortality, and active people may build up a “brain reserve” that allows them to better adapt to challenges in later life.

Therefore, it makes much more sense to live a healthy and physically active lifestyle before the signs of age-related decline appear, rather than trying to establish healthy habits after the fact. We want to slow the aging process as much as possible, don’t we?

If you understand the cause of acne then it makes sense that taking zinc and selenium for acne is beneficial.  The good news is that when zinc and selenium are taken in combination with other acne products and treatments that your dermatologist recommends, you’ll see better results.  That’s because these minerals help boost your skin’s health.  Read below to learn why zinc and selenium should be part of your acne treatment plan and how their daily usage will bring back that glow you love.

Healthy Skin Formula - Radiate Confidence Naturally

What Causes Acne?

Acne develops in a structure of the skin called the pilosebaceous unit.  The central canal of this unit is called the follicle, which includes a hair shaft and an opening to the skin or a pore.  In the follicle are small sacs called sebaceous glands which secrete sebum, a skin and hair lubricant.

The adrenal hormone testosterone stimulates the production of sebum as well as keratin, a fibrous protein that lines the follicle.  In acne, these skin cells shed excessively and stick together.  When combined with excess sebum, an enlarged follicle or microcomedo is formed.  The result?  A non-inflammatory comeodome that when partially blocked is called a blackhead (the lipids or sebum involved oxidize and turn black); or when completely closed, is referred to as a whitehead.

In this ideal environment, Propionibacterium acnes or P. acnes, a bacterium that normally reside on the skin, proliferate.  Their overgrowth causes a destruction of the pore lining and cellular debris enters the surrounding area, leading to inflammation.

What are Common Acne Treatments?

Common acne treatments used for mild to moderate acne include prescription topical retinoids (Retin-A, Tazorac, Differin), benzoyl peroxide, salicylic acid, topical and oral antibiotics and oral contraceptives.  While these prescription medications display potent activity they can have significant side-effects.  Natural medicines like zinc and selenium tend to be milder, safer and are far less likely to cause negative reactions.

Supplements to Help Acne

A wide variety of supplements are available that address acne.  These include acne vitamin supplements, acne minerals, acne supplements and herbs.  An ideal acne management program combines topical acne treatments with natural acne supplements to achieve the best results.

Clear Skin Guidelines: Learn about the dietary & lifestyle changes you can make to ensure a clear complexion

Minerals for Acne

When you think about minerals for acne what probably comes to mind is mineral makeup.  While mineral makeup can help cover up your acne, it is the oral ingestion of minerals like zinc, selenium and chromium that can help treat the actual cause of your acne.

Zinc and Acne – Studies show zinc reduces the severity of acne

• Zinc is involved in the proper metabolism of testosterone, the principal hormone involved in the genesis of acne.
• Zinc is very important for the health of the skin.  Low levels of zinc can be a cause of acne.  Zinc deficiency plays a major role in many cases of adolescent acne.
• Zinc can help prevent acne because it aids in regulating the activity of your oil glands.
• Zinc is a trace mineral that is essential for protein synthesis and collagen formation.
• Zinc plays a role in wound healing and fortifies your skin tissue to help prevent scarring.
• Zinc is also an antioxidant that protects against damage from free-radicals.
• In conjunction with vitamin A, zinc helps to promote wound healing, immune system activity, anti-inflammatory control and tissue regeneration.
• Look for zinc supplements for acne that have at least 20 mg/day of chelated zinc.

Selenium and Acne – Helps prevent inflammation of acne

• Research has shown that a deficiency in selenium may play a role in inflammatory conditions such as acne, eczema and psoriasis.
• Selenium functions in glutathione peroxidase, an enzyme which is very important in preventing the inflammation of acne.
• Selenium is an antioxidant that works to protect other antioxidants such as vitamin E.
• Look for natural acne supplements that include at least 45 mcg/day of chelated selenium.

Chromium and Acne – Improves metabolism of skin cells

• Chromium is a trace mineral that works with insulin in the metabolism of sugar and is needed for energy.
• Chromium improves glucose tolerance and enhances insulin sensitivity. This becomes important for acne patients who do not metabolize sugar properly.
• When purchasing a chromium supplement for acne select those that are formulated with at least 150 mcg/day of chelated chromium.

VitaMedica - The Best Nutritional Supplements for Acne

VitaMedica’s Healthy Skin Formula is formulated with acne minerals that provide a natural solution to support healthy skin from the inside-out.

• Used by cosmetic derms and plastic surgeons for over a decade for their patients with mild to moderate acne.
• Features vitamin A (retinyl palmitate plus Betatene) plus zinc, selenium and chromium to support normal skin health.
• Burdock, dandelion, Oregon Grape and yellow dock detoxify and cleanse the skin.
• Bromelain supports inflammatory control while MSM works as a natural anti-microbial.
• Requires just two easy-to-swallow capsules per day.

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Many women who have given birth say that labor seemed to last forever – and perhaps that’s because today’s pregnant women are spending more time in the delivery room than women 50 years ago did.

A new study published in the American Journal of Obstetrics and Gynecology compared the childbirth and delivery data of roughly 140,000 births from 1959 to 1966 and 2002 to 2008.

The researchers from the National Institutes of Health (NIH) and the Eunice Kennedy Shriver National Institute of Child Health and Human Development found that today’s first-time mothers spend about 2.6 more hours in the first stage of labor – the time it takes for the cervix to completely dilate to 10cm. For women who have already had children, labor now takes about 2 additional hours compared to the 1960s.

A number of factors were identified as potentially contributing to the increase in labor duration. Modern mothers are about 4 years older than their 1960s counterparts, and older mothers tend to take longer to give birth. The use of epidural anesthesia (a painkiller injection into the spinal fluid to decrease pain), a procedure known to increase delivery time, has also increased from 4% to more than 50%. And “facilitating” procedures such as episiotomies (surgical incisions to enlarge the vaginal opening) and forceps delivery, which used to be routine decades ago, are much less common today.

Labor induction (stimulation of uterine contractions) also saw a more than twofold increase from 9.5% to 22.5% of deliveries in 1990 to 2006.  Induction may take place when cervical dilation slows or when the active phase of labor (when contractions become longer, stronger, and closer together in preparation for the “pushing” phase) comes to a stop.  Doctors can induce by administering a hormone called oxytocin, which speeds up labor when contractions slow down, and it was administered in 31% of deliveries in 2002-2008 versus 12% of deliveries in the 1960s. Without it, labor might last even longer, said lead researcher Katherine Laughton.

Researchers suggest the increased rate of induction may be linked to increasingly frequent pregnancy complications such as gestational diabetes (pregnancy-induced diabetes) and preeclampsia (pregnancy-induced high blood pressure); these complications are thought to be the result of rising maternal age and body mass indices (BMI) in today’s mothers.

High blood pressure was the most common variable for preterm (24-36 weeks) induction of labor in modern women, with 42.6% of first-time mothers and 31.6% of multiple-child mothers being induced. It was followed by fetal (28.7% and 27.3%) and maternal conditions (24.7% and 27.1%).

When induction is unsuccessful, another form of doctor intervention may be to perform a cesarean delivery, a procedure whose frequency has risen 400% since the 1960s from 3% to 12% due to both necessity and choice.  First-time mothers in the 2000s who have been induced have the lowest vaginal delivery rates, with 62.8% preterm and 63.7% at term, so many often deliver via cesarean section.

While the study does not distinguish every factor for longer labor and delivery times, Laughton stresses that it does reflect the need to reexamine current delivery practices.  She suggests that by waiting longer for labor to progress into the active phase and by choosing induction candidates more carefully based on their health and cervical readiness, the national cesarean delivery rate can be reduced.

The Bottom Line

For many women, childbirth can be one of the, if not the, most rewarding experiences in their lives. But in its joy, it’s easy to forget that it is also a process that places an immense amount of stress on the body and requires a long period of rest and healing.

A very important fact brought up by the researchers is that many pregnant women today weigh more, with an average BMI of 24.9 versus 23 for women five decades ago. Though 24.9 falls right at the cusp of normal as defined by the CDC, it is dangerously close to overweight; and according to a new study that suggests current BMI calculations actually underestimates body fat, 24.9 likely falls within the overweight category.

Overweight women face an increased risk of diabetes and hypertension (high blood pressure), and whether this is a preexisting condition or brought on as a result of pregnancy, the study indicates women with these conditions are at risk for complications and, correspondingly, preterm induction of labor. And the study shows that about a quarter of all first-time mothers who induce end up having to deliver via cesarean regardless of whether induction was elective or due to extended labor duration.

No matter how you look at it, a cesarean section is a major surgical procedure, often performed under general anesthesia, which carries its own inherent risks. It requires a longer recovery period than vaginal birth, and according to the NIH, the incision may leave a weak spot in the wall of the uterus, which could cause problems with vaginal birth in the future.

While there are no definite ways to make pregnancy and childbirth easy, this information reminds us that it makes sense to be in optimum health to minimize any complications that may arise. When bringing a new life into the world, don’t we want to be able to give them 100%?

In what may be the best news about chocolate since perhaps its discovery, a new study published in the Archives of Internal Medicine shows an association between more frequent chocolate consumption and lower body mass index (BMI).

A group of researchers at the University of California, San Diego, led by associate professor Dr. Beatrice Golomb and funded by the U.S. National Institutes of Health, analyzed the chocolate consumption frequency of nearly 1,000 people.

The participants ranged from 20 to 85 years old (average 57 years) and 68% were male. Their average BMI was 28, which made them overweight but not obese (BMI of 30-35), and all subjects exercised about three times a week.

Interestingly, the results showed that people who ate chocolate more frequently – an average of twice a week – often had lower BMIs than other participants who consumed it less often.  Frequent chocolate eaters weighed 5 – 7 lbs. less than their non-chocolate-eating counterparts.

Researchers adjusted the data to account for variables such as age, gender, education, fruit and vegetable consumption, and fat and calorie intake, but the findings were surprising because the “chocoholics” were thinner despite consuming more calories and fat and without exercising more than the others.

Rather than the total amount of chocolate eaten, it was how often it was eaten that was associated with lower BMI.  In the study, the type of chocolate participants consumed was not specified.

Possible Explanations

Because the results counter what would be expected when looking at caloric intake alone, researchers suggest that the character and quantity of calories has an impact on metabolism. They note previous studies, which show that chocolate can produce benefits with relation to insulin sensitivity, blood pressure, cholesterol levels, and cardiovascular health and mortality.

Health Benefits of Dark Chocolate

But this isn’t the first time that chocolate – specifically, dark chocolate – has been positively correlated to health. Dark chocolate has also been linked to:

Elevated mood - Eating dark chocolate has been shown to evoke a positive emotional response in women – and it does the job better than apples can.

Skin protection - Dark chocolate contains antioxidants called flavanols which can protect skin from the effects of UV rays. But think of it as a supplementary benefit, and keep wearing sunscreen for maximum protection.

Making you fuller, faster - A 50 g serving of 70 – 85% dark chocolate has 5.5 g of fiber, 60 – 69% dark chocolate has 4 g of fiber, and 45 – 59% dark chocolate has 3.5 g of fiber.  Fiber makes you feel fuller and this helps prevent overeating.

Improved blood flow - Those wonderful flavanols also improve blood flow, which helps us see better, feel more alert, and think more clearly.

Reduced coughing - Dark chocolate also contains a compound called theobromine that inhibits the nerve activity that causes coughing, giving us hope for non-opioid cough medicines in the future.

Decreased Stroke Risk - Frequent dark chocolate consumption has also been linked to a reduced risk of stroke in women, and flavanols may help prevent stroke damage.

But don’t go out and eat excessive amounts of chocolate every day, warns Dr. Golomb. The study doesn’t prove that chocolate consumption will actually help people lose weight. Instead, it tells us “the composition of calories, not just the number of them, matters for determining ultimate weight.”

The Bottom Line

While the study might not give us permission to eat chocolate without restrictions and still lose weight, it does give us something to think about when it comes to where our calories come from and how enjoying healthful versions of favorite foods in moderation can have a positive effect.

Diets that withhold all sweets are much more difficult to follow, and many people often end up cheating as a result. Rewarding ourselves for achieving fitness goals with small, controlled amounts of healthy cheats like dark chocolate can help us stay on track with weight loss.

But remember to make sure that the chocolate we treat ourselves with is dark or bittersweet chocolate – at least 60% cacao or higher – because conventional milk chocolate loses most of its antioxidants (including flavanols) and phytochemicals during processing, canceling out any potential health benefits. It also contains less fiber, meaning it will take more of it to make us feel satisfied, and that simply adds on to the calories and fat we consume.

A 1 oz. serving of dark chocolate, which has about 164 calories, might be a nice bonus after a particularly good weigh-in.  Or you can add a bit of unsweetened cocoa powder to your morning coffee, shake, or smoothie for a boost of chocolate flavor. Get creative – cocoa powder, cinnamon, and a bit of natural sweetener can make oatmeal more like a treat, and a healthier, homemade version of Nutella is just begging to be made!