Could Your Eating Speed be Connected to Your Weight?

It has been suggested that the faster we eat, the more likely we are to eat more. One study included 70 participants in which half were obese and the other half were within suggested normal weight ranges. Both groups underwent 2 scenarios:
-Participants were encouraged to take small bites of their lunch meal, chew slowly, and put their spoon down between bites 
-Participants were encouraged to eat lunch under a time constraint and were told that they needed to take large bites and chew quickly

Results showed that normal weight participants ate fewer calories when eating slowly while obese participants' caloric intake did not differ based on eating speed. Researchers found that both groups drank more water when eating slowly and participants reported feeling full for longer after eating slowly. Interestingly, it was also found that participants in the obese group ate fewer calories that those in the normal weight range (possibly due to feeling self-conscious).

Another study investigated 529 male workers in Japan in 2000 and 2008. Data such as alcohol consumption, self-reported speed of eating, weight, and height were collected in both years and compared. Results showed that fast-eating participants had greater average weight gain of 1.9kg than slow/medium speed eating participants who gained an average of 0.7kg. Results were statistically significant for participants in the 20-29 year age group and when  researchers adjusted data to not be biased for age, smoking, drinking, and exercise, a relationship between eating speed and rate of weight gain was still suggested.
Additionally, a New Zealand study of women aged 40-50 years suggested that faster eating was associated with higher body mass index (BMI); a 2.8% increase in BMI was observed for each increasing category of speed of eating.
Furthermore, Dr. Arya Sharma, a leading obesity expert from Edmonton, Alberta suggests that speed of eating at the age of 4 years old could be a predictor for obesity, and that it could also be pre-determined by our genetics.

So, what to make of all this? Studies suggest that there may be a link between speed of eating and weight gain. If you've been struggling with your weight, becoming aware of your eating speed, attempting to slow down with smaller bites, taking sips of water during meals, and putting the fork down after each bite may be techniques that help you prevent over-eating, manage your weight, and allow your body enough time to recognize when it's full. Remember, the successful weight management/ loss game is always about adopting healthy habits that can be easy enough to follow for a life time!


Information Sources:
http://www.sciencedirect.com/science/article/pii/S0195666311001383
http://www.nlm.nih.gov/medlineplus/videos/news/Eat_Speed_123013-1.html
http://www.sciencedirect.com/science/article/pii/S0002822311005840
http://www.slideshare.net/Aryasharma/slow-eating-protects-from-childhood-obesity

What About Stevia?

The use of sugar substitutes is becoming more and more popular these days as low or zero calorie sweeteners can be quite appealing to those attempting to lose weight, manage their blood glucose or minimize dental carries.
Stevia comes from the sweet leaves and extract of the plant Stevia rebaudiana. Originating in South America, stevia is sold under brands such as PureVia and Truvia. Purified stevia extract (>95% pure) known as steviol glycoside is 200 times sweeter than sucrose (table sugar) and has been approved by Health Canada as a table top sweetener and food additive in some foods such as cereals, nut spreads, baking mixes, chewing gum, and unstandardized beverages, condiments and candy.
It is important to understand that whole stevia leaves and crude extracts have not yet been approved by Health Canada or the FDA due to incomplete scientific data on the safety of their use; purified stevia/ steviol glycosides/ rebaudioside A are versions that have been approved as safe for use. The U.S Food and Drug Administration has considered rebaudioside A "generally recognized as safe" since 2009.
Now that I've gotten you confused, lets confuse you some more! Although purified extracts have been approved by Health Canada and the FDA, the Center of Science in the Public Interest (CSPI) suggests a need for further research to determine the safety of stevia. The CSPI suggests that guidelines require new food additives to be tested on rats and mice for 2 years. Rebiana (high purity rebaudioside A) had been tested only on rats and not mice, and some studies found rebiana-related substances to cause DNA damage in rats.
Ovcourse, just because high doses of a related substance may cause toxic damage in rats, does not mean that similar affects would be seen in humans. Stevia has been used for years in South America, Central America, and Japan, however, whether or not it is associated with negative side effects in humans remains unclear with some critics.
In the end, choosing conventional sugar or sugar substitutes is always up to you. Extensive use of sugar or sugar substitutes could create a preference for sweeter foods, increase cravings for these foods, and make it more difficult to manage weight and/or diabetes. And don't forget, conventional sources of sugar are still an option if you can manage how much you use and how often you use it!

Information Sources:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Food-Safety/Artificial-Sweeteners.aspx
http://www.hc-sc.gc.ca/fn-an/securit/addit/list/9-sweetener-edulcorant-eng.php
http://www.hc-sc.gc.ca/fn-an/securit/addit/sweeten-edulcor/index-eng.php
http://www.cspinet.org/stevia/
http://www.healthcastle.com/diabetes_stevia.shtml

What is the Deal with Sodium?

The other day I had a really great question from a friend, she asked me "why is salt so bad for you?" I informed her that over the long term, high salt intake can promote our bodies to hold onto a greater amount of fluid. If our bodies are carrying more fluid, this can increase blood pressure, and then this high blood pressure over time can damage blood vessels and lead to heart disease. However, I had a feeling this explanation didn't quench her need for a more detailed explanation, so here we go!
We normally need 1500-2300mg of sodium/day. Foods such as deli meats, canned soups, sauces, cheese, pickles, pizza, and fried foods can have up to or more than 1000mg of sodium per serving~the equivalent of more than half of our sodium needs for the entire day!
The kidneys in our body function to filter our blood, remove toxins, and remove excess fluid. By the process of osmosis and a balance between sodium and potassium, extra water is drawn out of our blood and removed as urine. If we have a long-term diet high in sodium, this can increase the sodium levels in our blood. In response, to keep our sodium in balance our bodies attempt to dilute this high salt, hold on to fluid, and make it more difficult for the kidneys to draw water out of the bloodstream. This extra fluid in the bloodstream can increase blood pressure and can cause extra strain on the vessels of the kidneys. Over time, high blood pressure can permanently damage the kidneys and lead to kidney failure. In later stages of kidney failure, toxins and fluids build up and cannot be removed by the body; this build up can poison the body and external removal through dialysis may be needed.
High blood pressure also strains arteries. In response to the pressure, artery walls can become thicker and  harder which can make the space inside the artery even smaller (picture a garden hose that gets thicker and more rigid over time). High pressured blood flowing through a tight restricted space, can further increase blood pressure. Over time the pressure can cause arteries to burst or become clogged, limiting blood flow and oxygen to the heart, brain, and other parts of the body. This limited blood flow can result in heart attack, dementia, and/or stroke, where parts of our heart and brain die due to the lack of oxygen from blood.
I normally don't go into such physiological detail, and in no way am trying use physiology as a scare tactic, but the easiest thing you can do to protect your kidneys, arteries, heart and brain is to become more aware of your daily salt intake and consider alternative, lower sodium options.

For low sodium food ideas take a peek at the detailed Edmonton Southside PCN Low Sodium Brochure

Information Sources:
http://www.mayoclinic.com/health/sodium/NU00284
http://www.bloodpressureuk.org/microsites/salt/Home/Whysaltisbad/Saltseffects
http://www.cdc.gov/salt/