As we announced in our June newsletter, the Optimal Health Network has launched a totally redesigned alternative health website for its customers. The new website features improved product photography and grouped categories of similar items for a more efficient shopping experience, as well as a quick and easy checkout system.

We have also added new articles and information about alternative health. In this newsletter, we would like to draw your attention to our #1 Health Tip.

We all know that what we eat is important, but the regularity with which we eat also plays a significant role in our overall health, especially the health of our hormones.

Ask yourself:

* Do I eat a breakfast which provides the proper macronutrient ratio of protein, carbohydrate, and fat?

* Do I have a small snack within 3 hours after breakfast?

* Do I eat a lunch and dinner with the proper macronutrient ratio?

* Do I eat every 3 hours?

These questions, along with numerous other lifestyle and diet questions, were asked of 3,607 residents of Stockholm County, Sweden (all 60-year-olds without cardiovascular disease, diabetes, or cancer) [Pub Med]. After controlling for other diet and lifestyle factors, they found that individuals who answered "never" or "sometimes" (irregular eaters) had a significantly higher frequency of insulin sensitivity and metabolic syndrome, higher Body Mass Index (BMI) and waist circumference, and elevated triglycerides. In fact, 18% of irregular eaters had all five components of metabolic syndrome compared to just 8% of those who said they usually or always eat every few hours. Not surprisingly, irregular eaters include less fruits, vegetables and healthy protein in their diets compared to regular eaters.

Our mothers told us that breakfast is the most important meal of the day. Numerous studies have shown that skipping breakfast is harmful to insulin sensitivity and weight control (see links at the end of this article). Now a report given at this year's Endocrine Society's 90th Annual Meeting (San Francisco, June 15-18) suggests that a proper breakfast diet approach may have benefits for long-term weight loss.

These researchers compared two diets for 32 weeks using 94 obese, sedentary women with metabolic syndrome. Diet 1 was a strict low-carb approach which consisted of only 1,086 calories per day (17 grams of carbohydrate per day), where the carb:protein:fat intake was generally divided between 3 meals. Diet 2 maintained a lower carbohydrate approach for lunch and dinner but allowed for a large and relatively high-carbohydrate breakfast. (Breakfast contained 58 grams of carbohydrate, 47 grams of protein, and 22 grams fat; total daily calories were higher than Diet 1 at 1,240 calories per day.)

Predictably, both groups lost weight during the initial 16 weeks. However, while the group consuming the bigger breakfast continued to lose weight during the subsequent 16 weeks, the strict low-carb group gained back much of the weight. The big breakfast modified diet was able to reduce hunger and decrease desire to eat compared to the strict low-carb diet. (This complete data has not yet been published; the abstract for this session can be viewed via a link at the end of this article.) While additional studies are needed, this study shows how important breakfast is for setting a glycemic foundation for the rest of the day. Assuring that as many of these carbohydrates in the morning meal are fiber (especially fermentable fibers), will improve these results even more.

How do I eat often? What is a small meal? How do I lose weight eating often? What is a proper macronutrient ratio for my meals? If you need support with eating the appropriate foods at the appropriate times, work through the simple and easy-to-follow 35-day plan as laid out in Kristina Amelong's Ten Days to Optimal Health book.