Hi there 

The following article was published on the web site Medical News Today

According to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM), eating a meal quickly, as compared to slowly, curtails the release of hormones in the gut that induce feelings of being full. The decreased release of these hormones, can often lead to overeating. 

"Most of us have heard that eating fast can lead to food overconsumption and obesity, and in fact some observational studies have supported this notion," said Alexander Kokkinos, MD, PhD, of Laiko General Hospital in Athens Greece and lead author of the study. "Our study provides a possible explanation for the relationship between speed eating and overeating by showing that the rate at which someone eats may impact the release of gut hormones that signal the brain to stop eating." 

In the last few years, research regarding gut hormones, such as peptide YY (PYY) and glucagon-like peptide (GLP-1), has shown that their release after a meal acts on the brain and induces satiety and meal termination. Until now, concentrations of appetite-regulating hormones have not been examined in the context of different rates of eating. 

In this study, subjects consumed the same test meal, 300ml of ice-cream, at different rates. Researchers took blood samples for the measurement of glucose, insulin, plasma lipids and gut hormones before the meal and at 30 minute intervals after the beginning of eating, until the end of the session, 210 minutes later. Researchers found that subjects who took the full 30 minutes to finish the ice cream had higher concentrations of PYY and GLP-1 and also tended to have a higher fullness rating. 

"Our findings give some insight into an aspect of modern-day food overconsumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past," said Kokkinos. "The warning we were given as children that 'wolfing down your food will make you fat,' may in fact have a physiological explanation." 

Other researchers working on the study include Kleopatra Alexiadou, Nicholas Tentolouris, Despoina Kyriaki, Despoina Perrea and Nicholas Katsilambros of Athens University Medical School in Greece; and Carel le Roux, Royce Vincent, Mohammad Ghatei and Stephen Bloom of Imperial College in London, United Kingdom. 

What do you think?

Myths & Truths About Nutrition

Myth: Heart disease in is caused by consumption of cholesterol and saturated fat from animal products.

Truth: During the period of rapid increase in heart disease (1920-1960), Consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically.

Myth: Saturated fat clogs arteries.

Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. 

Myth: Vegetarianism is healthy.

Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) 

Myth: Vitamin B₁₂ can be obtained from certain plant sources such as blue-green algae and soy products.

Truth: Vitamin B₁₂ is not absorbed from plant sources. Modern soy products increase the body's need for B₁₂. 

Myth: For good health, serum cholesterol should be less than 180 mg/dl.

Truth: The all-cause death rate is higher in individuals with cholesterol levels lower than 180 mg/dl. 

Myth: Animal fats cause cancer and heart disease.

Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oils. 

Myth: Children benefit from a low-fat diet.

Truth: Children on low-fat diets suffer from growth problems, failure to thrive & learning disabilities. 

Myth: A low-fat diet will make you "feel better . . . and increase your joy of living."

Truth: Low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide. 

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters. 

Myth: We do not consume enough essential fatty acids.

Truth: We consume far too much of one kind of EFA (omega-6 EFAs found in most polyunsaturated vegetable oils) but not enough of another kind of EFA (omega-3 EFAs found in fish, fish oils, eggs from properly fed chickens, dark green vegetables and herbs, and oils from certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole grains.) 

Myth: A vegetarian diet will protect you against atherosclerosis.

Truth: The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters. 

Myth: Low-fat diets prevent breast cancer.

Truth: A recent study found that women on very low-fat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat. 

Myth: The "cave man diet" was low in fat.

Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products. (Abrams, Food & Evolution 1987)

Myth: Coconut oil causes heart disease.

Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patents treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics. 

Myth: Saturated fats inhibit production of anti-inflammatory prostaglandins.

Truth: Saturated fats actually improve the production of all prostaglandins by facilitating the conversion of essential fatty acids. 

Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of "bad" inflammatory prostaglandins.

Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function of the brain and nervous system. 

Myth: Beef causes colon cancer

Truth: Argentina, with higher beef consumption, has lower rates of colon cancer than the US. Mormons have lower rates of colon cancer than vegetarian Seventh Day Adventists 

Hi everyone 

Welcome to the third in a series of three pod-casts  with Health and Fitness Professional, Ben Pratt.

The  first pod-cast is called "What is an Exceptional Diet " and  the second is called "Are Carbohydrates Making you  Fat".

The last in the series is called "Is Stress Making You Fat". Here we discuss how stress affects the body and in addition we look at how eating different types of oils can affect your health and well being.

To find out more about Ben and his products and service then have a look at his web site 

www.naturalfoodfinder.co.uk

www.nutritions-playground.com

Please make a comment if you find this pod-cast useful

Hi all,

Here's a little something you might like to see... It's The Phillips vs The Mitchells in the first full-episode (5 parts) of Fat Chance, a series that I was involved in back in 2003. Wait till you see what these families were doing and eating before myself and Jane DeVille-Almond got hold of them!

You can watch the whole episode on petecohen.com:
http://www.petecohen.com/go/episode/fat-chance/

P.S I'm putting loads more clips up from my TV work over the next few months - so stay tuned.

THE AVERAGE BRIT SPENDS 5 ½ MONTHS IN THEIR LIFETIME WORRYING ABOUT THEIR SNACKING HABITS!

I was recently asked to be a spokesman for The Fair Trade Nut Company. They wanted me to comment on their research that reveals Britain is a nation of ‘underground snackers'. The research shows that the average Brit spends an astonishing five and a half months in their lifetime worrying about these ‘indulgences’.

Snacking has become a well-hidden secret for the nation with nearly one in two (49%) of respondents admitting that they consciously choose to eat between meals when no one else is around. More than a quarter (27%) go a step further to conceal their covert snacking by hiding wrappers from loved ones.

It seems as a nation we have cause to worry; over two thirds of UK adults admit to regularly helping themselves to crisps, biscuits and chocolate between meals. The majority (84%) snack once or twice a day but a very peckish 12% snack three or more times a day.

Despite all the worrying and secrecy, snacking makes just a quarter of people happy, 32% said their between meal treats made them feel instantly guilty, a further 23% said it made them feel naughty.

It appears that the healthy eating messages we all see and read every day haven’t had the required effect. They have sent the average snacker underground, sneakily eating when no one is around with some even stashing their wrappers out of sight, rather than encouraging us towards healthier eating habits. The underground snackers make it even worse for themselves by worrying themselves silly about their diet. The truth is; there is nothing wrong with having a couple of snacks a day. But, if people want to lose weight and eat healthier then more of these snacks need to be a healthy protein-based snack like nuts, seeds, or fresh/dried fruit. By replacing your un-healthy snacks you’re giving your body an excellent nutritious boost between meals, which keeps you alert and energized, rather than the super-high followed by an energy-slump that you get from eating snacks that are loaded with calories, are often processed (packed full of nasties), and will spike your blood sugar levels.

The research highlighted that the main trigger to snacking is not hunger but boredom – nationally 51% of respondents claimed they reach for a quick bite when tedium gets the better of them.

It’s important to eat when you are hungry and not go for long periods without eating foods, as this causes our blood sugar levels to drop and our bodies then desire instant energy. These quick energy foods including; fizzy drinks, cakes, chocolates and crisps are so readily available and just too easy-to-grab in times of need. I suggest that you carry with you, or have to hand, snacks that will keep you satisfied and give you good energy and nutrients when you need them. I keep a mixture of nuts, seeds, and dried fruit in a little plastic container in my car and in my bag, and I always make sure I keep it topped up.

Remember to only eat small amounts of nuts at one time as they tend be high in fat. Also it’s best to go for the unsalted and un-roasted variety.

What's in your snack stash? Or do you admit to being an unhealthy 'underground snacker'?
And what about in the US? - Surely you're a bit more chilled-out about this sort of thing? Or not?

Hi there guys and girls,

Did you know there's an old saying that goes ‘A path with no obstacles goes nowhere’.

There are always going to be times when you make a mistake or think you’ve failed. Most of us fear failure because we think it means that we are failures. But failing is just something we have to do occasionally – it’s the other side of success. When we get things wrong, it’s an ideal opportunity to learn.

What you’ve done is less important than your response to what you’ve done. So if, for example, you overeat because you're stressed, or tired, or bored. Just say, ‘Ok, that’s what I did this time – What will I do differently next time?’

Think back to when you learned to drive or ride a bike. You almost certainly didn’t get that right first time. But the mistakes you made were signposts that gave you the opportunity to learn.

Dieters are always one mouthful away from failure: one piece of chocolate or a late night binge and they think, ‘I’ve blown it', and what a great excuse to dive back into your old bad habits that is! But once it’s eaten, it’s finished, it’s history! Stop beating yourself up and get on with your life. The successful slimmers I’ve worked with have used experiences like this as opportunities to learn.

Keep learning.