FitBits
November 15, 2004

Exercise ETC's Review of Exercise Related Research.

Compiled by
Jeannie Patton, MS, CSCS

Sale Extended
by Popular Request!
Facilitated Stretching
Correspondence Course
Reg $129, now $89.00

Facilitated Stretching offers easy to understand language and detailed photographs to explain the art and science of "Assisted Stretching." This book will become a staple in your fitness library. Sale price includes soft cover textbook and testing booklet.
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Credits: 1.6 ACE; 7.0 AEA; 16.0 AIFE; 16.0 APAI; 1.0 CSCS; 16.0 IFPA; 16.0 ISSA; 16.0 NCSF; 16.0 NDEITA; 1.6 NFPT; 1.0 NSCA-CPT; 16.0 SCW-EDU; 16.0 SFA; 16.0 WITS.

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High Volume,
Low Calorie Salads
Eaten Before Meals
Reduce Caloric Intake

Researchers at Pennsylvania State University recently tested the effect on caloric intake when a salad was consumed prior to the first course.

Forty-two women ate lunch in the laboratory once a week for 7 weeks. Lunch in the experimental group consisted of a first-course salad followed by a main course of pasta; the control group had no salad before the pasta course. In the experimental group, subjects were required to consume the entire salad, but could eat as much pasta as they wanted. The number of kcals in the salads varied from a low of 33 kcals per gram to a high of 1.33 kcal per gram. (Changing the amount and type of salad dressing and cheese affected the number of kcals in each salad.) Portion sizes were also evaluated: The small salad weighed in at 150 grams and the large salad weighed 300 grams.

Compared to the women who had no first course, those who ate a low calorie, high volume salad reduced their caloric intake by between 7% to 12%. On the other hand consuming the high calorie, low volume salad increased caloric intake by between 8% to 17%. When two salads with the same number of calories were compared, caloric intake was decreased when the salad’s volume was increased.

This study illustrates the importance of using low calorie, high volume foods at the start of a meal to improve satiety and reduce the overall number of calories consumed. By eliminating the calorie rich dressing and cheese, subjects could eat more volume of food and still get less overall calories. (This study supports other research that found eating water-based soups prior to a meal reduced overall calorie intake.) Fitness Professionals can offer a simple but very effective strategy for weight management by teaching clients to pay attention to the volume of food in relation to the caloric cost, and to watch the high calorie, high fat “goodies” they pile on their salads.

Rolls, Barbara, J. et al. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004 Oct; 104(10):1570-6.

Children Influenced by
Soft Drink Consumption
of Parents, Peer

Obesity rates in children are rising at an alarming rate. Type 2 diabetes, which traditionally was rarely diagnosed in children, is predicted to be an epidemic if these rates continue. Since soft drink consumption, and the mindless snacking often accompanying it is frequently identified as a contributing factor to childhood diabetes, the purpose of this study was to why children consume soft drinks.

The study analyzed soft-drink consumption for 560 children and adolescents between the ages of 8 to 13. More than 80% of the children reported weekly soft-drink consumption, while thirty percent of the children reported drinking soda everyday.

Factors that were associated with increased soft drink consumption were having parents and peers who regularly consumed sodas; watching more than 3 ½ hours of television a day; having easy access to sodas at home and school, and enjoying the taste.

Fitness Professionals should educate children and their parents about the need to reduce beverages that supply only sugar and empty calories. Families should be encouraged to offer alternative beverages such as water and milk and should also be encouraged to support policies at school that limit the availability of these sugary beverages. In addition, daily television watching should also be limited since it is not only associated with the consumption of more soda, but it is also a passive activity that burns less calories per minute than standing or moving around.

Grimm, Gebra, C. et al. Factors associated with soft drink consumption in school-aged children. Journal of the American Dietetic Association. 104(8), 1244-1249.

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