HEFT HARDER ON HIM
Obese Men Fare Worse Than Women

Obesity carries a ton of negative health consequences for both men and women, but when it comes to carb intolerance and diminished exercise endurance, it seems the excess heft weighs heavier on him than on her.

Dutch researchers examined 56 severely obese patients of both genders, and found that 59% of the men suffered from impaired carbohydrate intolerance - compared to only 35% of the women.  When subjects were put on stationary bikes to test respiratory capacity, muscle strength and endurance, the men failed to meet anticipated levels, while the women surpassed expectations.

"We were surprised by our findings," said study co-author Dr. Emile Dubois.  "We had the idea that severely obese men and women would both have muscle and endurance capacities above normal because they're carrying a lot of weight around all day long.  But this was only true among women.  The men really underperformed."

One explanation for the variation was that women tend to store fat on the lower body as opposed to around the midsection, as with men.  Abdominal fat increases pressure on the lungs, making it harder to breathe when exercising.  As explored in a previous Director's Corner, "Fat: It Doesn't Just Sit There," researchers also speculate that visceral fat (deposited around the organs in the midsection) might be more metabolically harmful than the layer directly underneath the skin.

But obese women are hardly in the clear - indeed they face their own set of health threats, such as much higher rates of malignant cervical cancer, breast cancer and uterine cancer when compared to their leaner peers. 

Bottom line: regardless of gender, obesity will increase disease risk, decrease lifespan and limit quality of life, so don't let the pounds creep up on you, and take measures to lose excess weight.

Not only can exercise lift a lagging libido, fitness can also foster sexual self-esteem.  Researchers at the University of Arkansas surveyed students on exercise habits and sexual activity and found that among frequent exercisers (those who work out 4-5 days a week), 88% of women and 69% of men rated themselves as better in bed. 

Study co-author Tina M. Penhollow, M.S., observed that fitness fiends also "perceived themselves as more confident and sexually desirable."  In fact, among male subjects who exercised 6-7 days a week, 100% considered themselves hot stuff in the sex appeal department.

On the opposite end of the spectrum, two-thirds of obese study participants reported symptoms such as lack of desire and performance difficulties - as opposed to just 5% of the normal-weight population, according to a survey from the Duke University Medical Center.  Another study from the Harvard School of Public Health found that overweight men were more prone to erectile dysfunction than their normal-weight peers.  

Free fruit and veggies, free on-site exercise classes, state-of-the-art fitness center, subsidized health-conscious cafeteria - sounds like a workplace wellness wonderland.  Employees at Dole Food Company's Westlake Village headquarters certainly think so - and apparently the powers that be agree!

Dole was the winner of the California Fit Business Award in the 1,000+ employee category, bestowed by the California Task Force of Youth and Workplace Wellness at a public ceremony in Sacramento CA  The honor cited those initiatives pioneered by the Dole Nutrition Institute - from a.m. fruit and p.m. vegetables snacks, to Pilates, boot camp and yoga classes, to signs encouraging employees to take the stairs or make healthy choices in the saturated-fat-free "model cafeteria."

Dole is now reaching out to other businesses to share what it's learned and help them institute similar policies within their own organizations.  With obesity and inactivity projected to cost California $28 billion in lost productivity, workers' compensation and medical costs by the end of 2005, it's essential for companies to become "part of the solution," by creating healthy food and fitness environments for their employees.

EAT TO BEAT PMS

Can proper diet provide defense against the bloating, cramps, mood swings and other symptoms of PMS?  Some research has linked low calcium intake to premenstrual maelstroms.  To temper torment during that “time of month,” here’s our dietary checklist for natural relief:

Calcium & Vitamin D: Research links these nutrients to lesser symptoms.  Sources include non-fat dairy, collard greens, soybeans and arugula.

Magnesium: May provide relief to women suffering from menstrual migraines.  Sources include spinach, green peas and almonds.

Complex Carbohydrates: Cravings can be caused by a pre-period drop in blood sugars.  Instead of reaching for the sweets that can send you on a sugar-crash that leaves you crankier, try fruit snacks, popcorn or whole grain crackers.

ANTI-STRESS SOUP
Gazpacho Fights Oxidation, Inflammation

New research suggests that gazpacho - cold veggie soup - can help you chill out in more ways than one this summer.  Volunteers who consistently consumed gazpacho for two weeks lowered key stress molecules, while increasing blood levels of vitamin C by more than 25%.  With its low calorie content, filling fiber and high water content, gazpacho has earned its place on savvy dieters' menus.  But apparently the cold soup can help you decompress too.

According to the Tufts University researchers, "consumption of the vegetable soup decreases oxidative stress and biomarkers of inflammation."  Oxidation, the "rust" if you will, of our cells, is associated with the negative effects of aging.   As explored in previous issues of the DNN, chronic inflammation can damage healthy tissue, leaving you more vulnerable to cardiovascular disease.  One of the stress molecules which showed a marked drop in the male subjects was uric acid, also linked to cardiovascular disease, as well as gout.

So cool down and unwind with our featured Superfoods Recipe: Garden Vegetable Gazpacho.

“It’s just my metabolism.”  An oft-heard excuse for excess weight that passes the buck from behavior to biology.  The truth is that the heavier you are, the higher your resting metabolic rate (or RMR – the speed at which you burn calories to maintain body functions).  It simply takes more energy to maintain a bigger body (think of it as the difference between the electricity needed to power a mansion vs. a studio apartment).

Of course, if your whole aim is to maintain or even lose weight, then relying on that tire of fat around your midsection to keep your metabolism humming sort of defeats the purpose.  It’s true that there are hormonal and hereditary factors that can make your metabolism a little slower or faster than average.  But there are also other ways – some well researched, others more anecdotal – to move that metabolic meter into overdrive.

Here are 10 tips to try to max your metabolism.

1. Shake Your Moneymaker: Shimmy, jog, climb, pedal, skate or otherwise aerobicize.  It’s the fastest way to blast calories and can temporarily raise your metabolism 20-30%.  Intensity counts: your RMR may stay revved up to five times longer after a vigorous aerobic workout than after a light one.

2. Breakfast Burn: Jump-start your metabolism with that morning meal.  Research shows breakfast-eaters burn an extra 200 to 300 calories a day.  A.M. eats may also cut down on your total daily caloric intake: A study in the American Journal of Clinical Nutrition found that women who ate breakfast consumed about 100 fewer calories per day.

3. Pump It Up: For every three pounds of muscle gained you raise your metabolic rate by an average of 120 calories a day. Bonus: even though lifting burns 8-10 calories versus cardio's 10-12, you continue to burn an additional 25% of the previous weight-lifting session's total well after you've tossed in the towel.

4. Water Works: German researchers found that drinking about 17 ounces of water raised study subjects’ metabolic rate by 30%.  The mechanism may be the energy required to heat the water to match the body's temperature.   Water also plays a role in regulating the stress hormone cortisol - high levels of which have been associated with increased abdominal fat.

5. Beddy-Bye Booster: Chicago researchers have linked sleep deprivation to a metabolic slump that mimics the slowdown that occurs with age.  When you’re beat, you lack the energy needed for normal functions, much less the oomph to go exercise.

6. Booze Bust: Alcohol not only adds up to more calories consumed, it also slows down the body’s use of fat for fuel by as much as one-third.  By making calorie conversion less efficient, one drink can impair your fat-burning furnace for up to 24 hours.

7. Fat Fightin’ Phytochemicals: Strawberries, blackberries, blueberries, raspberries, red grapes, blood oranges – all contain the phytochemical C3G which, according to Japanese researchers, may increase the body’s supply of adiponectin, a protein that enhances fat burning.

8. Honor Thy Thyroid: Women have a much higher rate of hypothyroidism – a condition that can cause metabolic slowdown.  Women are also more likely to have low levels of iron – one of the minerals (zinc, iodine and selenium are others) that support thyroid function.  Top iron sources include cooked clams, spinach, lean meats, green peas and soybeans.

9. Tea Time: One small Swiss study found that green tea – the equivalent of three cups - might increase metabolic rates and spur fat oxidation.  While these findings have yet to be confirmed, green tea has enough other health benefits to merit making time for tea.

10. Some Like It Hot: Though the idea that eating spicy food may fire up metabolism has long belonged in the realm of myth, a few small studies have lent it some credence.  If you want to spice things up – and maybe get a metabolic lift – give it a try, but more solid evidence exists for fat burning boosters like exercise.

PEAU DE POM

While the awesome antioxidant powers of the pomegranate have been featured in previous issues of the DNN,  new research suggests consumption of this ruby beauty may even help enhance sun protection.

Internationally renowned dermatologist Howard Murad, MD, assistant clinical professor at UCLA and founder of Murad, Inc. recently presented results of a study which found that ingested pomegranate extract appeared to increase protection of regular sunscreen up to 23%. 

Other research has demonstrated that topical application of pomegranate extract inhibited the development skin cancer in mice.

If you’re looking to add some pom-polish to your skin without resorting to staining your face red with fruit juice, check out Dr. Murad’s Energizing Pomegranate Cleanser and Energizing Pomegranate Moisturizer SPF 15 at www.murad.com. 

COMING SOON: a DNN exclusive interview and video with Dr. Murad on foods to fight cellulite.

FRONTIERS IN ANTIOXIDANT RESEARCH

Join the Dole Nutrition Institute as we research the protective benefits of fruits and vegetables.