Understanding Insulin Resistance
We heard a lot about insulin in the days of low-carb diets. And for good reason. Problems with insulin are a root cause of some of the most dangerous health conditions, as insulin affects almost every cell in the body.
Insulin plays a critical role in how your body uses food. Its most important role is to lower the concentration of glucose in your blood. When you eat, your digestive system breaks food down into glucose, and the glucose recirculates in your blood stream. In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood. Some of the glucose is diverted into the liver, where it's converted into stored glucose, called glycogen, for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells where they can be tapped later for fuel.
By making poor food choices, like scarfing down too many highly processed, refined carbs (like white bread and pasta!), we can do things to cause our bodies to create too much insulin. When you repeat that cycle too many times (like by repeatedly eating sugary junk on an empty stomach) your pancreas will overcompensate and produce more insulin, which your cells will eventually start to ignore. This is called insulin resistance and it is the precursor to type 2 diabetes and it is common in overweight people. Turned away at the door, the sugar is left with no where to go. If it hangs around in your blood too long, doctors call this impaired fasting glucose (if measured in the morning) or impaired glucose tolerance (if measured two hours after a meal). You could develop full-blown diabetes if both conditions go unchecked.
While high levels of blood glucose trigger insulin release, low levels suppress it, Maintaining low levels of insulin — one of the primary goals of the diet — allows your body to more easily tap in to your stored fat for fuel. Conversely, being insulin-resistant can hamper your weight-loss efforts. Try to avoid spikes in your blood sugar, by eating regularly. Pair carbs with protein, eat whole foods, avoid sugar juices and fruits, and highly-processed carbs. When your insulin-release mechanism works the right way, it helps keep your weight in check. So strive to keep it balanced!JILLIAN'S TIP OF THE DAY
Could You Be Insulin-Resistant?
If you have elevated levels of glucose in your blood (higher than 100 ml/dl), it is likely that you have insulin resistance. Other warning signs to look for are that you are obese or have fat in your gut, also known as visceral fat. (If you are a man, that means that your middle is more than 40 inches around and if you are a woman, it means that your middle is more than 35 inches.) Other signs might be high blood pressure, acne, elevated triglycerides, fatty liver disease, and lowered "good" cholesterol (HDL). If you have concerns, it's best to consult your doctor as insulin resistance can greatly affect your health and weight-loss efforts.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Subtraction equals addition
Nutrition researchers usually try to study the effects of replacing one caloric component in the diet with another. If a study simply reduced saturated fat in the diet but didn’t replace those calories with something else, then the metabolic changes observed could be due to either the drop in calorie intake or the reduction in saturated fat or both. Under such circumstances one could not draw any conclusions about the effects of simply subtracting saturated fat from the diet because the reduction in calorie intake and the resulting loss of weight could very well be primarily responsible for any metabolic changes observed. So studies on the effect of saturated fat on blood lipids are always designed so that the calories from saturated fat are replaced by something else such as starch, unsaturated fat or sugar. The subtraction of saturated fat from the diet almost always means the addition of an equal number of calories from some type of carbohydrate and/or unsaturated fat.
Limiting dietary fat is too simplistic
Advice to the public to limit dietary fat and saturated fat is currently recommended by the American Heart Association, the National Cancer Institute and the U.S. Dietary Guidelines. However, foods are never 100% saturated fat and only refined fats and oils are 100% fat calories. It seems likely that when the federal government and various health advocacy groups suggested Americans eat less fat and saturated fat they had hoped Americans would replace fatty meats, desserts and dairy products with more high carbohydrate foods like fruits, vegetables, beans, and whole grains. This is not what happened. Why? Americans were bombarded with ads for “fat-free” foods such as cookies, cakes, candies, chips and nonfat frozen yogurt. Most of these widely advertised “low-fat” and “fat-free” foods contain little in the way of vitamins, minerals, fiber and phytochemicals. Instead these manufactured foods are nearly devoid of these valuable dietary components that would be found in a healthy diet containing fruits, vegetables, beans and whole grains.
Low fat foods are often higher in salt and sugar
Many low-fat foods have even higher levels of salt and refined sugar than their higher fat alternatives. On an equal calorie basis low-fat salad dressing, chips and cheeses are almost always higher in salt. “Fat-free” cookies, cakes and muffins are always much higher in sugar than their higher fat counterparts. These “fat-free” foods do not have any more of the healthy things than their higher-fat versions and often have a similar very high calorie density. A lack of fiber and a high calorie density yields high-carbohydrate foods with far less satiety value than more natural high-carbohydrate foods. As a result, eating more of these highly refined and processed high-carbohydrate foods has certainly not helped overweight Americans lose excess body fat. Americans are in fact getting fatter on a lower fat diet. Now there seems to be a growing interest in higher fat foods and a lot of research suggesting that Americans might be better off adding monounsaturated fat. But this is not true. Back in the 1980s it was clearly demonstrated that people eat more calories and gain weight when fat is added to foods. We now know that this is because the added fat increases the calorie density and lowers the satiety value of the food.
It is becoming increasingly clear that simplistic advice about the adding or subtracting of fat or carbohydrate is of little value. Foods with a lot of saturated fat or hydrogenated fat raise LDL levels and promote cardiovascular disease, obesity and diabetes. Foods high in sugar and/or refined flour also promote obesity and diabetes. Foods high in refined carbohydrates may be even more calorie dense and contain far lower levels of most vitamins and minerals than some higher fat foods like fish, avocados, tofu, meat and milk. As such they promote obesity and diabetes which increase the risk of cardiovascular disease.
The bottom line:
Americans need to be encouraged to add more fruits, vegetables, whole grains, beans, fish and nonfat dairy to their diet and subtract foods high in salt, saturated fat, hydrogenated fat and/or refined carbohydrates. This would result in a much higher nutrient, fiber and phytochemical content than the typical American diet. It lowers calorie density and increases satiety value. When these foods are added and the foods high in unhealthy fats and/or refined carbohydrates are subtracted from the diet, calorie intake falls, arteries don’t clog up, people lose weight and keep it off without hunger. Plus the death rate for heart attacks, strokes, cancer and diabetes will fall.
By Dr. James J. Kenney, PhD, RD, FACN.
Limiting dietary fat is too simplistic
Advice to the public to limit dietary fat and saturated fat is currently recommended by the American Heart Association, the National Cancer Institute and the U.S. Dietary Guidelines. However, foods are never 100% saturated fat and only refined fats and oils are 100% fat calories. It seems likely that when the federal government and various health advocacy groups suggested Americans eat less fat and saturated fat they had hoped Americans would replace fatty meats, desserts and dairy products with more high carbohydrate foods like fruits, vegetables, beans, and whole grains. This is not what happened. Why? Americans were bombarded with ads for “fat-free” foods such as cookies, cakes, candies, chips and nonfat frozen yogurt. Most of these widely advertised “low-fat” and “fat-free” foods contain little in the way of vitamins, minerals, fiber and phytochemicals. Instead these manufactured foods are nearly devoid of these valuable dietary components that would be found in a healthy diet containing fruits, vegetables, beans and whole grains.
Low fat foods are often higher in salt and sugar
Many low-fat foods have even higher levels of salt and refined sugar than their higher fat alternatives. On an equal calorie basis low-fat salad dressing, chips and cheeses are almost always higher in salt. “Fat-free” cookies, cakes and muffins are always much higher in sugar than their higher fat counterparts. These “fat-free” foods do not have any more of the healthy things than their higher-fat versions and often have a similar very high calorie density. A lack of fiber and a high calorie density yields high-carbohydrate foods with far less satiety value than more natural high-carbohydrate foods. As a result, eating more of these highly refined and processed high-carbohydrate foods has certainly not helped overweight Americans lose excess body fat. Americans are in fact getting fatter on a lower fat diet. Now there seems to be a growing interest in higher fat foods and a lot of research suggesting that Americans might be better off adding monounsaturated fat. But this is not true. Back in the 1980s it was clearly demonstrated that people eat more calories and gain weight when fat is added to foods. We now know that this is because the added fat increases the calorie density and lowers the satiety value of the food.
It is becoming increasingly clear that simplistic advice about the adding or subtracting of fat or carbohydrate is of little value. Foods with a lot of saturated fat or hydrogenated fat raise LDL levels and promote cardiovascular disease, obesity and diabetes. Foods high in sugar and/or refined flour also promote obesity and diabetes. Foods high in refined carbohydrates may be even more calorie dense and contain far lower levels of most vitamins and minerals than some higher fat foods like fish, avocados, tofu, meat and milk. As such they promote obesity and diabetes which increase the risk of cardiovascular disease.
The bottom line:
Americans need to be encouraged to add more fruits, vegetables, whole grains, beans, fish and nonfat dairy to their diet and subtract foods high in salt, saturated fat, hydrogenated fat and/or refined carbohydrates. This would result in a much higher nutrient, fiber and phytochemical content than the typical American diet. It lowers calorie density and increases satiety value. When these foods are added and the foods high in unhealthy fats and/or refined carbohydrates are subtracted from the diet, calorie intake falls, arteries don’t clog up, people lose weight and keep it off without hunger. Plus the death rate for heart attacks, strokes, cancer and diabetes will fall.
By Dr. James J. Kenney, PhD, RD, FACN.
Monday, March 29, 2010
Toxins
Banish the Toxins
In an effort to minimize our consumption of pesticides and other chemicals, we make a point of buying organic food when we can. But foods aren't the only things in your kitchen that can harbor harmful ingredients. By now, I'm sure you all know that you should steer clear of certain plastics and not use disinfectants and cleaners that contain poisonous chemicals — but do you know why these things are harmful? I know some of you may say, "We grew up with lead paint and other chemicals and we're fine." It's true that we didn't know how harmful some products were years ago, but because we didn't know, does that really mean you're fine? Do you know exactly what's going into your body these days? Here's a little list to help — these are some of the biggest hormone offenders that could be in your kitchen:
Bisphenol A (BPA): BPAs are chemical compounds that are added to plastics to make them more durable; they're most commonly found in the linings of food containers, beverage cans, some baby bottles, and drinking bottles, and they can leach out into foods and liquids. Harmful side effects from consuming them can include increased risk of breast and prostate cancers, infertility, polycystic ovary syndrome (PCOS), and insulin resistance (which, in turn, can lead to type 2 diabetes). To be safe, store foods in glass containers, drink from stainless steel water bottles, and do your best to avoid canned foods.
Polychlorinated biphenyls (PCBs): These major endocrine disruptors are chlorinated chemicals that were used as coolants and lubricants in electrical equipment; they may still be found in old fluorescent light fixtures and some electrical appliances. Because of evidence that they built up in the environment and caused harmful health effects, their manufacture was banned in the United States in 1977. Because of their persistence in the environment, however, farmed salmon and certain freshwater fish have PCBs circulating in their systems. Don't take chances when you eat fish — check the Monterey Bay Aquarium's list of safe fish.
Volatile oranic compounds (VOCs): These are chemical compounds emitted as gases by such seemingly innocent everyday products as paints, plastics, cleansers, solvents, air fresheners, dryer sheets, dry-cleaned clothing, and cosmetics, and they can cause your endocrine system a whole mess of problems. I'm talking nausea, headaches, drowsiness, sore throat, dizziness, memory impairment, and — in the long run — possibly cancer. For kitchen-cleaning projects, switch to all-natural products, such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.
Chlorinated products: We all grew up with them — white paper towels, white paper napkins, and white coffee filters. And most of us don't think twice about what these products mean for our endocrine systems. But it's not good: The Environmental Protection Agency found that dioxins, the by-products of many industrial processes involving chlorine, including pulp and paper bleaching, are 300,000 times more carcinogenic than DDT (a synthetic pesticide now banned in the United States). How's that for a wake-up call? Keep yourself and your family safe and stick to products labeled chlorine-free, or PCF. Your hormones will thank you.
Cook Without Teflon!
Teflon, the nonstick cooking wonder that changed the way we looked at the traditional pan (and eventually every kitchen item in sight), turned out to be not so wondrous after all. When heated, the chemicals in the signature Teflon coating can do some serious damage to your liver, thyroid (causing hormonal confusion), and immune system. For the sake of your health, toss those old Teflon pans — especially the ones whose coatings have begun to flake off — and use iron, porcelain-coated, stainless steel, and glass cookware instead. For those who can't bear to give up their nonstick pans, there are several companies that have created eco-friendly nonstick cookware. No sticking, no chemicals, happy hormones — enough said.
In an effort to minimize our consumption of pesticides and other chemicals, we make a point of buying organic food when we can. But foods aren't the only things in your kitchen that can harbor harmful ingredients. By now, I'm sure you all know that you should steer clear of certain plastics and not use disinfectants and cleaners that contain poisonous chemicals — but do you know why these things are harmful? I know some of you may say, "We grew up with lead paint and other chemicals and we're fine." It's true that we didn't know how harmful some products were years ago, but because we didn't know, does that really mean you're fine? Do you know exactly what's going into your body these days? Here's a little list to help — these are some of the biggest hormone offenders that could be in your kitchen:
Bisphenol A (BPA): BPAs are chemical compounds that are added to plastics to make them more durable; they're most commonly found in the linings of food containers, beverage cans, some baby bottles, and drinking bottles, and they can leach out into foods and liquids. Harmful side effects from consuming them can include increased risk of breast and prostate cancers, infertility, polycystic ovary syndrome (PCOS), and insulin resistance (which, in turn, can lead to type 2 diabetes). To be safe, store foods in glass containers, drink from stainless steel water bottles, and do your best to avoid canned foods.
Polychlorinated biphenyls (PCBs): These major endocrine disruptors are chlorinated chemicals that were used as coolants and lubricants in electrical equipment; they may still be found in old fluorescent light fixtures and some electrical appliances. Because of evidence that they built up in the environment and caused harmful health effects, their manufacture was banned in the United States in 1977. Because of their persistence in the environment, however, farmed salmon and certain freshwater fish have PCBs circulating in their systems. Don't take chances when you eat fish — check the Monterey Bay Aquarium's list of safe fish.
Volatile oranic compounds (VOCs): These are chemical compounds emitted as gases by such seemingly innocent everyday products as paints, plastics, cleansers, solvents, air fresheners, dryer sheets, dry-cleaned clothing, and cosmetics, and they can cause your endocrine system a whole mess of problems. I'm talking nausea, headaches, drowsiness, sore throat, dizziness, memory impairment, and — in the long run — possibly cancer. For kitchen-cleaning projects, switch to all-natural products, such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.
Chlorinated products: We all grew up with them — white paper towels, white paper napkins, and white coffee filters. And most of us don't think twice about what these products mean for our endocrine systems. But it's not good: The Environmental Protection Agency found that dioxins, the by-products of many industrial processes involving chlorine, including pulp and paper bleaching, are 300,000 times more carcinogenic than DDT (a synthetic pesticide now banned in the United States). How's that for a wake-up call? Keep yourself and your family safe and stick to products labeled chlorine-free, or PCF. Your hormones will thank you.
Cook Without Teflon!
Teflon, the nonstick cooking wonder that changed the way we looked at the traditional pan (and eventually every kitchen item in sight), turned out to be not so wondrous after all. When heated, the chemicals in the signature Teflon coating can do some serious damage to your liver, thyroid (causing hormonal confusion), and immune system. For the sake of your health, toss those old Teflon pans — especially the ones whose coatings have begun to flake off — and use iron, porcelain-coated, stainless steel, and glass cookware instead. For those who can't bear to give up their nonstick pans, there are several companies that have created eco-friendly nonstick cookware. No sticking, no chemicals, happy hormones — enough said.
Sunday, March 28, 2010
Portion Size Reminder
When it comes to losing weight, "calories in/calories out" is the name of the game. Burn more than you consume — it's that simple. But how do you know how many calories you consume in the first place?
Getting an accurate calorie count is easy on days when you can measure all your meals and snacks with the help of a measuring cup and scale. Once you've done all the scooping and weighing, you can get the number by adding up the calories based on your portion sizes. But how do you estimate calories when those tools aren't available?
If you're eating out, here are some useful tips for assessing portion sizes:
The size of your fist is roughly equal to a 1-cup serving of cereal, wild rice, black beans, and most other grain foods.
The size of your thumb is roughly equal to a 1-ounce serving of cheese.
The center of your palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, or other meat.
Easy, right? Give yourself a hand — no pun intended — and start measuring!
Getting an accurate calorie count is easy on days when you can measure all your meals and snacks with the help of a measuring cup and scale. Once you've done all the scooping and weighing, you can get the number by adding up the calories based on your portion sizes. But how do you estimate calories when those tools aren't available?
If you're eating out, here are some useful tips for assessing portion sizes:
The size of your fist is roughly equal to a 1-cup serving of cereal, wild rice, black beans, and most other grain foods.
The size of your thumb is roughly equal to a 1-ounce serving of cheese.
The center of your palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, or other meat.
Easy, right? Give yourself a hand — no pun intended — and start measuring!
Friday, March 26, 2010
Mixture of Good Stuff
Your Other Backside
Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the deltoid muscle. But the rear head of the deltoid needs attention, too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.
Let's take some time to target the back of your shoulders with bent-over shoulder raises. Here's how:
Sit on the edge of a workout bench or a chair, a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you. Exhale and raise the dumbbells out to the side until they are parallel to the floor. Hold for a beat.
Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weight.
Light Weights
Small muscle groups like the rear delts can't handle a lot of stress, so this won't be the move where you impress others by dropping huge dumbbells to the floor after a set. In fact, don't be surprised if you have to start with very light weights — within the 3-to-15-pound range. Progress, measured by both amount of weight and number of reps, might seem slower than with major muscle groups like the quads. Don't get discouraged or drop these exercises from your routine. Remember, you are striving for a healthy, balanced physique
An Ounce of Prevention
James Kenney
A fairly recent book, The Last Well Person, by Nortin M. Hadler, MD, seeks to help individuals understand the perils of the Western medical system – with its heavy emphasis on drugs and surgery.
Diet and lifestyle intervention can prove to be far superior to drugs and surgery in terms of longevity and quality of life. Why? Logically, the first step in preventing and usually treating a disease is to identify the cause of the disease, and eliminate the causal agents whenever possible. The causes of hypertension, atherosclerosis, obesity, type 2 diabetes and most common cancers have been largely identified. Poor diet, inactivity, smoking and heavy drinking are largely responsible for causing the diseases that kill most Americans.
Throughout the book, Hadler, who is a professor of medicine and microbiology/immunology at the University of North Carolina at Chapel Hill, builds the case that physicians today fail to meet the expectations and needs of their patients by relying on too many tests, procedures and drugs that drive up costs, but provide little health benefit.
Lower Cholesterol Increases Life Expectancy
Data from the Framingham Heart Study followed men in their 30s for 30 years. They found that those in the highest quartile of serum cholesterol levels in their 30s were more than twice as likely to be dead in their 60s compared to those with the lowest cholesterol!
• Treatment of high cholesterol levels with statin drugs only reduces cardiovascular disease (CVD) mortality by 20-30%. The drugs have only a negligible impact on total mortality, increasing life expectancy by just a few months after years of treatment.
• Atherosclerosis is not reversed by drugs in most people; whereas a very-low-fat, near-vegetarian diet has been shown to reverse atherosclerosis and dramatically cut the risk of dying.
• The treatment of coronary artery disease with angioplasty and bypass surgery does little or nothing to reduce one’s risk of dying from CVD and has no impact on longevity.
Diabetes Doubles Risk of Dying
People with type 2 diabetes are about twice as likely to die in any given year as those the same age with normal glucose tolerance. The figure below summarizes the best epidemiological data and indicates that at least 90% of all type 2 diabetes cases could probably be prevented with a healthier diet and lifestyle.
Cancers Can Be Prevented
Most of the common cancers (lung, breast, colon, ovarian, pancreatic, and prostate) are largely the result of smoking, inactivity, poor diet, weight gain, and/or heavy drinking. In a recent commentary in the Journal of the American Dietetic Association, Dr. Frank Hu states: “…the current overemphasis on pharmacologic treatment could lead to exaggeration of benefits of drug treatment in primary prevention and deflect attention from diet and lifestyle modifications.” Dr. Hu argues epidemiological and clinical trials strongly suggest that a healthy diet and lifestyle could cut the risk of developing many common cancers by about 70% or more. Dr. Hu also maintains a healthy diet and lifestyle could cut the risk having a heart attack or stroke by at least 70% and probably more.1
Death from Old Age
There is good data showing that the total mortality doubles in humans every 8 years and a large proportion of this increased risk of dying is a result of the aging process itself, something no drug or other medical intervention can impact.
However, a recent study that showed obese women appeared 9 years older biologically than those who were normal weight. This same study showed that women who smoked until they were 60 years old were also about 9 years “older” on average.
Bottom Line:
The benefits of a much healthier diet and lifestyle for reducing type 2 diabetes, cardiovascular diseases, many common cancers and many other ills are potentially far greater than drugs and surgeries.
By James J. Kenney, PhD, RD, FACN.
Reference:
1. JADA, November 2005, page 1718.
Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the deltoid muscle. But the rear head of the deltoid needs attention, too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.
Let's take some time to target the back of your shoulders with bent-over shoulder raises. Here's how:
Sit on the edge of a workout bench or a chair, a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you. Exhale and raise the dumbbells out to the side until they are parallel to the floor. Hold for a beat.
Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weight.
Light Weights
Small muscle groups like the rear delts can't handle a lot of stress, so this won't be the move where you impress others by dropping huge dumbbells to the floor after a set. In fact, don't be surprised if you have to start with very light weights — within the 3-to-15-pound range. Progress, measured by both amount of weight and number of reps, might seem slower than with major muscle groups like the quads. Don't get discouraged or drop these exercises from your routine. Remember, you are striving for a healthy, balanced physique
An Ounce of Prevention
James Kenney
A fairly recent book, The Last Well Person, by Nortin M. Hadler, MD, seeks to help individuals understand the perils of the Western medical system – with its heavy emphasis on drugs and surgery.
Diet and lifestyle intervention can prove to be far superior to drugs and surgery in terms of longevity and quality of life. Why? Logically, the first step in preventing and usually treating a disease is to identify the cause of the disease, and eliminate the causal agents whenever possible. The causes of hypertension, atherosclerosis, obesity, type 2 diabetes and most common cancers have been largely identified. Poor diet, inactivity, smoking and heavy drinking are largely responsible for causing the diseases that kill most Americans.
Throughout the book, Hadler, who is a professor of medicine and microbiology/immunology at the University of North Carolina at Chapel Hill, builds the case that physicians today fail to meet the expectations and needs of their patients by relying on too many tests, procedures and drugs that drive up costs, but provide little health benefit.
Lower Cholesterol Increases Life Expectancy
Data from the Framingham Heart Study followed men in their 30s for 30 years. They found that those in the highest quartile of serum cholesterol levels in their 30s were more than twice as likely to be dead in their 60s compared to those with the lowest cholesterol!
• Treatment of high cholesterol levels with statin drugs only reduces cardiovascular disease (CVD) mortality by 20-30%. The drugs have only a negligible impact on total mortality, increasing life expectancy by just a few months after years of treatment.
• Atherosclerosis is not reversed by drugs in most people; whereas a very-low-fat, near-vegetarian diet has been shown to reverse atherosclerosis and dramatically cut the risk of dying.
• The treatment of coronary artery disease with angioplasty and bypass surgery does little or nothing to reduce one’s risk of dying from CVD and has no impact on longevity.
Diabetes Doubles Risk of Dying
People with type 2 diabetes are about twice as likely to die in any given year as those the same age with normal glucose tolerance. The figure below summarizes the best epidemiological data and indicates that at least 90% of all type 2 diabetes cases could probably be prevented with a healthier diet and lifestyle.
Cancers Can Be Prevented
Most of the common cancers (lung, breast, colon, ovarian, pancreatic, and prostate) are largely the result of smoking, inactivity, poor diet, weight gain, and/or heavy drinking. In a recent commentary in the Journal of the American Dietetic Association, Dr. Frank Hu states: “…the current overemphasis on pharmacologic treatment could lead to exaggeration of benefits of drug treatment in primary prevention and deflect attention from diet and lifestyle modifications.” Dr. Hu argues epidemiological and clinical trials strongly suggest that a healthy diet and lifestyle could cut the risk of developing many common cancers by about 70% or more. Dr. Hu also maintains a healthy diet and lifestyle could cut the risk having a heart attack or stroke by at least 70% and probably more.1
Death from Old Age
There is good data showing that the total mortality doubles in humans every 8 years and a large proportion of this increased risk of dying is a result of the aging process itself, something no drug or other medical intervention can impact.
However, a recent study that showed obese women appeared 9 years older biologically than those who were normal weight. This same study showed that women who smoked until they were 60 years old were also about 9 years “older” on average.
Bottom Line:
The benefits of a much healthier diet and lifestyle for reducing type 2 diabetes, cardiovascular diseases, many common cancers and many other ills are potentially far greater than drugs and surgeries.
By James J. Kenney, PhD, RD, FACN.
Reference:
1. JADA, November 2005, page 1718.
Thursday, March 25, 2010
Calorie Dense Foods Are Fattening
When it comes to managing weight control, most people focus on how much they are eating, e.g. they watch portion sizes and count calories. Unfortunately, most people who restrict calories and even lower their weight a bit initially usually complain about increased hunger. When people are hungrier their commitment to eating less usually wanes over time and the weight is regained. Research suggests people could eat fewer calories and control their BMI without having to fight chronic hunger if they focused on what they ate rather than on how much they ate.
The key to long term weight control may turn out to be focusing on eating foods that keep hunger at bay at a lower calorie cost.
Calorie density, also known as energy density, is measure of the amount of calories in a given weight of food. For example, a pound of lettuce has 77 calories, making it much less calorie dense than chocolate at 2172 calories per pound.
When people eat until they feel full and do not worry about measuring calorie intake this is called ad libitum or at-will eating. While some people think counting calories and portion control helps people eat fewer calories, the reality, according to most studies is that eating the right lower-calorie-dense foods ad libitum can dramatically cut calorie intake without leaving people hungrier. It is also much more pleasant and worry free to eat ad libitum than to always worry about counting calories.
If people consume low-calorie-dense foods such as soups, salads, hot cereals, whole wheat pasta and fruit, versus higher-calorie-dense foods like cheeseburgers, French fries and pizza, they will feel full on far fewer calories.
Short-term studies have consistently shown that the greatest predictor of ad libitum calorie intake is the calorie or energy density (ED) of the foods consumed.
Other dietary factors, such as a higher percent of fat and/or a lower amount of fiber, in the diet have also been associated with a more modest increase in ad libitum energy intake. However, most, if not all, of the impact of these dietary variables on ad libitum energy intake is greatly attenuated when the ED is held constant despite a higher fat or lower fiber content of the diet. Simply put higher percent fat and lower fiber foods promote over eating largely because they are more ED and provide less satiety per calorie than vegetables, fruits, and other low ED foods.
Some skeptics believe that ED does impact how many calories people eat in the short-term but they argue that over time the body would compensate and increase hunger sufficiently to increase the food intake enough to regain the weight despite a lower-calorie-dense diet.
A recent study of the impact of ED on the BMI of men and women of several ethnic groups suggests that if such compensation does exist it is far from complete. Using food frequency questionnaires to access what people ate they found a highly significant positive correlation between the ED of their overall diet and their BMI. The authors conclude: “Our findings suggest that consumption of an energy-dense diet is a risk factor for a higher BMI in both men and women across ethnic groups.”1 The authors noted that because of errors in the reported amount of food eaten that “…it is possible that ED is a better predictor of actual intake than energy intake alone.” In simple lay terms high ED foods are fattening because they require people to consume more calories or fight chronic hunger.
High ED foods generally provide less satiety per calorie than low ED foods. As a result efforts to reduce calorie intake by limiting the portion size of high ED foods may be doomed to failure because people will get hungrier on a calorie restricted ED diet. Hungry people are strongly motivated to eat more not less. If the focus is switched from portion size and calorie content to consuming a low ED diet, growing research shows calorie intake can be reduced without having to battle increased hunger. Given the extremely poor long-term success rates of the traditional focus on limiting calorie intake by eating smaller portions of the high ED perhaps the time has come for health professionals to switch their focus instead to eating a diet consisting mostly low ED foods.
By James J. Kenney, PhD, RD, FACN.
References:
1 J Nutr 2006;136:2243-8
The key to long term weight control may turn out to be focusing on eating foods that keep hunger at bay at a lower calorie cost.
Calorie density, also known as energy density, is measure of the amount of calories in a given weight of food. For example, a pound of lettuce has 77 calories, making it much less calorie dense than chocolate at 2172 calories per pound.
When people eat until they feel full and do not worry about measuring calorie intake this is called ad libitum or at-will eating. While some people think counting calories and portion control helps people eat fewer calories, the reality, according to most studies is that eating the right lower-calorie-dense foods ad libitum can dramatically cut calorie intake without leaving people hungrier. It is also much more pleasant and worry free to eat ad libitum than to always worry about counting calories.
If people consume low-calorie-dense foods such as soups, salads, hot cereals, whole wheat pasta and fruit, versus higher-calorie-dense foods like cheeseburgers, French fries and pizza, they will feel full on far fewer calories.
Short-term studies have consistently shown that the greatest predictor of ad libitum calorie intake is the calorie or energy density (ED) of the foods consumed.
Other dietary factors, such as a higher percent of fat and/or a lower amount of fiber, in the diet have also been associated with a more modest increase in ad libitum energy intake. However, most, if not all, of the impact of these dietary variables on ad libitum energy intake is greatly attenuated when the ED is held constant despite a higher fat or lower fiber content of the diet. Simply put higher percent fat and lower fiber foods promote over eating largely because they are more ED and provide less satiety per calorie than vegetables, fruits, and other low ED foods.
Some skeptics believe that ED does impact how many calories people eat in the short-term but they argue that over time the body would compensate and increase hunger sufficiently to increase the food intake enough to regain the weight despite a lower-calorie-dense diet.
A recent study of the impact of ED on the BMI of men and women of several ethnic groups suggests that if such compensation does exist it is far from complete. Using food frequency questionnaires to access what people ate they found a highly significant positive correlation between the ED of their overall diet and their BMI. The authors conclude: “Our findings suggest that consumption of an energy-dense diet is a risk factor for a higher BMI in both men and women across ethnic groups.”1 The authors noted that because of errors in the reported amount of food eaten that “…it is possible that ED is a better predictor of actual intake than energy intake alone.” In simple lay terms high ED foods are fattening because they require people to consume more calories or fight chronic hunger.
High ED foods generally provide less satiety per calorie than low ED foods. As a result efforts to reduce calorie intake by limiting the portion size of high ED foods may be doomed to failure because people will get hungrier on a calorie restricted ED diet. Hungry people are strongly motivated to eat more not less. If the focus is switched from portion size and calorie content to consuming a low ED diet, growing research shows calorie intake can be reduced without having to battle increased hunger. Given the extremely poor long-term success rates of the traditional focus on limiting calorie intake by eating smaller portions of the high ED perhaps the time has come for health professionals to switch their focus instead to eating a diet consisting mostly low ED foods.
By James J. Kenney, PhD, RD, FACN.
References:
1 J Nutr 2006;136:2243-8
Wednesday, March 24, 2010
Calorie Restriction and Aging
Consuming Fewer Calories Slows Aging
James Kenney
The latest statistics from the Center for Disease Control in Atlanta show that more Americans in 2003-2004 were overweight and obese than 4 years earlier. This latest data shows that 32% of American adults are now obese and another 34% are overweight.1 Today, it is likely that less than one third of all American adults are normal weight, and with a BMI under 25.
This same study shows that both obesity and overweight are increasing even faster in children than in adults. Overweight and obese people are at a much higher risk of developing cardiovascular diseases, Type 2 diabetes, and several common types of cancer. This results in shortened life expectancy due to excess calorie intake and greater stores of body fat.
Many other disease processes are also becoming increasingly associated with excess calorie intake, including Alzheimer’s disease, osteoarthritis, gallstones, and fatty liver, to name just a few. Many of these diseases may result, in part, from insulin resistance and the hormonal and metabolic abnormalities associated with it.
Animals Live Longer on Fewer Calories
In the 1930s, it was first demonstrated that calorie restriction could slow the aging process and increase the life expectancy of rodents. Even middle-aged mice (19 months), placed on a calorie-restricted diet, have been shown to live 42% longer on average than control mice allowed to eat all they wanted.
Today, there is no question that lower calorie intake improves numerous biological markers of aging, including damage to DNA, insulin sensitivity, inflammatory proteins, lower body temperature, lower T-3 levels, dyslipidemia, and many other hormone and growth factors.2 Many of the risk factors for more rapid aging are also risk factors for earlier morbidity and mortality from cardiovascular disease (CVD), cancer, and Type 2 diabetes.
Dogs fed 75% of the calories consumed by control dogs were found to have increased insulin sensitivity, lower insulin levels, and a marked reduction in chronic diseases including osteoarthritis.3
Monkeys given free access to food were 2.6 times more likely to die each year, on average, than those fed 25% fewer calories. Those monkeys with the highest insulin levels were 3.7 times more likely to die than those with the lowest insulin levels.4
American men in their 60s are 6 times more likely to have clinically significant osteoarthritis of their knees than men with a BMI of less than 25.
Do People Eating Fewer Calories Age More Slowly?
Given ethical constraints and the long life span of humans, it will be quite some time before we have data proving calorie restriction in humans significantly increases life expectancy. But growing evidence based on biological markers of aging, as well as the diseases that kill most Americans, suggests that it does.
For example, long-term calorie restriction in humans has been shown to not only lower fasting insulin levels, but to markedly improve many other cardiovascular disease risk factors, and is also associated with much less thickening of the carotid artery walls.5 Another study of people restricting calories for about 8 years on average found improved heart function. Loss of diastolic heart function is a well-accepted marker of aging in humans.
Bottom Line:
There is no doubt that staying thin while eating mostly minimally processed plant foods will dramatically cut the risk of developing CVD, cancer, Type 2 diabetes, and numerous other ills that can dramatically reduce the quality of one’s life.
By James J. Kenney, PhD, RD, FACN.
1. JAMA 2006;295: 1549-55
2. Mech Aging Dev. 2005;126: 913-22
3. J Nutr 2003;133:2887-92
4. J Gerontol. 2003;58A:212-19
5. Proc Natl Acad Sci USA. 2004;47:398-402
James Kenney
The latest statistics from the Center for Disease Control in Atlanta show that more Americans in 2003-2004 were overweight and obese than 4 years earlier. This latest data shows that 32% of American adults are now obese and another 34% are overweight.1 Today, it is likely that less than one third of all American adults are normal weight, and with a BMI under 25.
This same study shows that both obesity and overweight are increasing even faster in children than in adults. Overweight and obese people are at a much higher risk of developing cardiovascular diseases, Type 2 diabetes, and several common types of cancer. This results in shortened life expectancy due to excess calorie intake and greater stores of body fat.
Many other disease processes are also becoming increasingly associated with excess calorie intake, including Alzheimer’s disease, osteoarthritis, gallstones, and fatty liver, to name just a few. Many of these diseases may result, in part, from insulin resistance and the hormonal and metabolic abnormalities associated with it.
Animals Live Longer on Fewer Calories
In the 1930s, it was first demonstrated that calorie restriction could slow the aging process and increase the life expectancy of rodents. Even middle-aged mice (19 months), placed on a calorie-restricted diet, have been shown to live 42% longer on average than control mice allowed to eat all they wanted.
Today, there is no question that lower calorie intake improves numerous biological markers of aging, including damage to DNA, insulin sensitivity, inflammatory proteins, lower body temperature, lower T-3 levels, dyslipidemia, and many other hormone and growth factors.2 Many of the risk factors for more rapid aging are also risk factors for earlier morbidity and mortality from cardiovascular disease (CVD), cancer, and Type 2 diabetes.
Dogs fed 75% of the calories consumed by control dogs were found to have increased insulin sensitivity, lower insulin levels, and a marked reduction in chronic diseases including osteoarthritis.3
Monkeys given free access to food were 2.6 times more likely to die each year, on average, than those fed 25% fewer calories. Those monkeys with the highest insulin levels were 3.7 times more likely to die than those with the lowest insulin levels.4
American men in their 60s are 6 times more likely to have clinically significant osteoarthritis of their knees than men with a BMI of less than 25.
Do People Eating Fewer Calories Age More Slowly?
Given ethical constraints and the long life span of humans, it will be quite some time before we have data proving calorie restriction in humans significantly increases life expectancy. But growing evidence based on biological markers of aging, as well as the diseases that kill most Americans, suggests that it does.
For example, long-term calorie restriction in humans has been shown to not only lower fasting insulin levels, but to markedly improve many other cardiovascular disease risk factors, and is also associated with much less thickening of the carotid artery walls.5 Another study of people restricting calories for about 8 years on average found improved heart function. Loss of diastolic heart function is a well-accepted marker of aging in humans.
Bottom Line:
There is no doubt that staying thin while eating mostly minimally processed plant foods will dramatically cut the risk of developing CVD, cancer, Type 2 diabetes, and numerous other ills that can dramatically reduce the quality of one’s life.
By James J. Kenney, PhD, RD, FACN.
1. JAMA 2006;295: 1549-55
2. Mech Aging Dev. 2005;126: 913-22
3. J Nutr 2003;133:2887-92
4. J Gerontol. 2003;58A:212-19
5. Proc Natl Acad Sci USA. 2004;47:398-402
Tuesday, March 23, 2010
Calorie Control Study
Controlling Calories
James Kenney
At the North American Association for the Study of Obesity annual meeting in Ft. Lauderdale, Fla., in October 2003, two interesting weight loss studies from Dr. Barbara Rolls’ (author of Volumetrics) laboratory at Penn State were reported. These studies examined how dietary factors interact to influence people’s calorie intake.
In general, it has been shown that some factors tend to increase ad libitum* calorie intake. These include:
• offering larger portions.
• increasing the calorie density** of the foods offered.
• offering a greater variety of foods.
The food industry in America is offering people an increasing variety of calorie-dense foods and offering these rich foods in larger and larger portions.
Dr. Rolls’ first study examined the impact of starting a meal with or without a salad on how many total calories would be consumed at that meal. In general, offering people a greater variety of things to eat tends to increase their calorie intake. In this study, subjects were offered a small or a large salad 20 minutes before getting a pasta entrée. The salads offered varied in calorie density. One version had a fairly high calorie density due to the addition of extra cheese and a fattier dressing. Another version used a lowfat dressing and had a much lower calorie density. The subjects were required to finish the salad but were then free to eat as much as they wanted of a pasta entrée. Here is what happened:
• Compared to when no salad was offered, the subjects consumed more total calories at the meal when they ate either the small or large calorie-dense salad first.
• However, when the subjects consumed the large but low-calorie-dense salad before the pasta entrée, the average calorie intake for the entire meal (salad plus pasta) was significantly less than when they just ate the pasta with no salad.
The take-home lesson here should be clear. If weight loss is the goal, then eating a large, lowfat salad before a meal will likely cause a reduction in the ad libitum calorie intake for the whole meal. However, if that salad is loaded with cheese, bacon bits, and croutons and has a large amount of a fatty salad dressing, then total calories consumed at the meal will likely be much higher compared to skipping salad.
The second study examined how the portion size offered interacted with the calorie density of the foods. Both portion size and calorie density impacted ad libitum calorie intake. The more-calorie-dense meal had 794 calories per pound and the less-calorie-dense meal had 567 calories per pound. Despite the difference in calorie density, the low- and high-calorie-dense meals had the same ratio of fat, protein and carbohydrate, and both had a similar palatability rating. Both the higher- and lower-calorie-dense meals were offered to subjects in three different portion sizes varying from 1.1 pounds up to nearly 2 pounds. However, the subjects were free to eat as much or as little as they wanted of each meal. The subjects also consumed as much as they wanted of standard meals offered at breakfast and dinner in the same laboratory setting throughout the study.
Here is what they found: When the subjects were offered the largest portion of the entrée, which also had the higher calorie density, they consumed 56 percent more calories on average than when they were offered the smallest portion of the entrée with the lower calorie density. Furthermore, despite consuming considerably more calories at the test meal when offered the largest portion of the more-calorie-dense entrée, the amounts of calories consumed at dinner were not reduced. As a result, calorie intake for the entire day increased when people were offered larger portions of more-calorie-dense foods at lunch.
The bottom line:
The results suggest that the current trend in the U.S. for Americans to be overweight or obese is likely due in part to the growing popularity of calorie-dense, super-sized meals at fast-food restaurants.
Footnotes:
* ad libitum calorie intake – at will; allow people to eat as much as they want
** calorie density – the concentration of calories in a given weight of food. For example, calories per pound.
By James Kenney, PhD, RD, LD, FACN.
James Kenney
At the North American Association for the Study of Obesity annual meeting in Ft. Lauderdale, Fla., in October 2003, two interesting weight loss studies from Dr. Barbara Rolls’ (author of Volumetrics) laboratory at Penn State were reported. These studies examined how dietary factors interact to influence people’s calorie intake.
In general, it has been shown that some factors tend to increase ad libitum* calorie intake. These include:
• offering larger portions.
• increasing the calorie density** of the foods offered.
• offering a greater variety of foods.
The food industry in America is offering people an increasing variety of calorie-dense foods and offering these rich foods in larger and larger portions.
Dr. Rolls’ first study examined the impact of starting a meal with or without a salad on how many total calories would be consumed at that meal. In general, offering people a greater variety of things to eat tends to increase their calorie intake. In this study, subjects were offered a small or a large salad 20 minutes before getting a pasta entrée. The salads offered varied in calorie density. One version had a fairly high calorie density due to the addition of extra cheese and a fattier dressing. Another version used a lowfat dressing and had a much lower calorie density. The subjects were required to finish the salad but were then free to eat as much as they wanted of a pasta entrée. Here is what happened:
• Compared to when no salad was offered, the subjects consumed more total calories at the meal when they ate either the small or large calorie-dense salad first.
• However, when the subjects consumed the large but low-calorie-dense salad before the pasta entrée, the average calorie intake for the entire meal (salad plus pasta) was significantly less than when they just ate the pasta with no salad.
The take-home lesson here should be clear. If weight loss is the goal, then eating a large, lowfat salad before a meal will likely cause a reduction in the ad libitum calorie intake for the whole meal. However, if that salad is loaded with cheese, bacon bits, and croutons and has a large amount of a fatty salad dressing, then total calories consumed at the meal will likely be much higher compared to skipping salad.
The second study examined how the portion size offered interacted with the calorie density of the foods. Both portion size and calorie density impacted ad libitum calorie intake. The more-calorie-dense meal had 794 calories per pound and the less-calorie-dense meal had 567 calories per pound. Despite the difference in calorie density, the low- and high-calorie-dense meals had the same ratio of fat, protein and carbohydrate, and both had a similar palatability rating. Both the higher- and lower-calorie-dense meals were offered to subjects in three different portion sizes varying from 1.1 pounds up to nearly 2 pounds. However, the subjects were free to eat as much or as little as they wanted of each meal. The subjects also consumed as much as they wanted of standard meals offered at breakfast and dinner in the same laboratory setting throughout the study.
Here is what they found: When the subjects were offered the largest portion of the entrée, which also had the higher calorie density, they consumed 56 percent more calories on average than when they were offered the smallest portion of the entrée with the lower calorie density. Furthermore, despite consuming considerably more calories at the test meal when offered the largest portion of the more-calorie-dense entrée, the amounts of calories consumed at dinner were not reduced. As a result, calorie intake for the entire day increased when people were offered larger portions of more-calorie-dense foods at lunch.
The bottom line:
The results suggest that the current trend in the U.S. for Americans to be overweight or obese is likely due in part to the growing popularity of calorie-dense, super-sized meals at fast-food restaurants.
Footnotes:
* ad libitum calorie intake – at will; allow people to eat as much as they want
** calorie density – the concentration of calories in a given weight of food. For example, calories per pound.
By James Kenney, PhD, RD, LD, FACN.
Monday, March 22, 2010
Low Calorie Density Foods - Good Choice
Low Calorie Density = High Quality
James Kenney
An article in the August J Am Diet Assoc. evaluated the diets of 7,500 American adults who participated in the 1994-1996 Continuing Survey of Food Intakes by Individuals. Not surprisingly, those who consumed diets with a lower calorie or energy density (ED) consumed fewer calories than those who consumed higher ED diets. Despite consuming fewer calories, those consuming the lower ED diets also consumed more fiber and nutrients.1
People who consumed the fewest calories tended to eat less fat and more carbohydrate, fiber and protein than those consuming diets with a higher ED. The results of this study give further the support to the concept of promoting lower ED diets as means of producing weight loss while maintaining adequate nutrient intake.
Shifting the traditional focus away from counting calories and toward consuming nutrient-rich low calorie dense foods should assist people in losing weight while achieving a more nutrient dense diet. Indeed, given the long-term failure of calorie counting for producing long-term weight control it seems this paradigm shift away from calorie counting is long overdue. The new focus should be on nutrient-dense foods, with a low-energy-density, such as fruits, vegetables, whole grains, beans, lean animal protein, and fat-free dairy products.
Not surprisingly the vast majority of Americans who have attempted to lose weight while eating high fat, calorie-dense foods with little fiber fail repeatedly. Perhaps it is time to tell people who seek our counsel that foods like cookies, candy, pastries, chips, fried chicken, etc. that are high in fat and calorie dense but low in fiber and nutrients are “fattening”. They also may be addicting so that attempting to eat such foods in controlled amounts proves as futile as counseling alcoholics to control their portion sizes. It may be time the dietetic profession move away from the questionable mantras like “all foods can fit into a healthy diet” and “the key to weight control is careful portion control and accurate calorie counting.”
By James J. Kenney, PhD, RD, FACN
James Kenney
An article in the August J Am Diet Assoc. evaluated the diets of 7,500 American adults who participated in the 1994-1996 Continuing Survey of Food Intakes by Individuals. Not surprisingly, those who consumed diets with a lower calorie or energy density (ED) consumed fewer calories than those who consumed higher ED diets. Despite consuming fewer calories, those consuming the lower ED diets also consumed more fiber and nutrients.1
People who consumed the fewest calories tended to eat less fat and more carbohydrate, fiber and protein than those consuming diets with a higher ED. The results of this study give further the support to the concept of promoting lower ED diets as means of producing weight loss while maintaining adequate nutrient intake.
Shifting the traditional focus away from counting calories and toward consuming nutrient-rich low calorie dense foods should assist people in losing weight while achieving a more nutrient dense diet. Indeed, given the long-term failure of calorie counting for producing long-term weight control it seems this paradigm shift away from calorie counting is long overdue. The new focus should be on nutrient-dense foods, with a low-energy-density, such as fruits, vegetables, whole grains, beans, lean animal protein, and fat-free dairy products.
Not surprisingly the vast majority of Americans who have attempted to lose weight while eating high fat, calorie-dense foods with little fiber fail repeatedly. Perhaps it is time to tell people who seek our counsel that foods like cookies, candy, pastries, chips, fried chicken, etc. that are high in fat and calorie dense but low in fiber and nutrients are “fattening”. They also may be addicting so that attempting to eat such foods in controlled amounts proves as futile as counseling alcoholics to control their portion sizes. It may be time the dietetic profession move away from the questionable mantras like “all foods can fit into a healthy diet” and “the key to weight control is careful portion control and accurate calorie counting.”
By James J. Kenney, PhD, RD, FACN
Sunday, March 21, 2010
Eating Out Asian
Healthy Options at Asian Restaurants
Too tired to cook? Asian food is some of the healthiest (and most delicious!) food on the planet. Unfortunately, many of the dishes we know and love are Americanized — and more fattening — versions of traditional Asian cuisine. To help you make the best choices when eating at Asian establishments, check out these recommendations before you grab those chopsticks!
Sushi
Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Chinese
The best rule of thumb is to choose a dish that isn't breaded and deep-fried (goodbye egg rolls!). Avoid rice and noodles and steer clear of sugary sauces like sweet and sour. Opt for dishes that have meat and a vegetable with the sauce on the side, for instance beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beef steak.
Thai
Any of the satay dishes (chicken, shrimp, or beef), any protein or vegetable stir-fry, steamed fish, chicken or beef lettuce rolls are delicious and nutritious! Avoid fatty coconut milk curries, noodles, and rice.
Indian
Best bets include chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers); any of the veggie dishes such as bhagan bharta (whipped eggplant), saag paneer (spinach with cheese), aloo gobi (marinated steamed cauliflower), vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Watch the Portion Size!
A current American restaurant trend is to serve dishes on plates the size of platters. If you clean your platter, you've eaten anywhere from two to three extra servings! To avoid consuming a day's worth of calories in one sitting, ask for an extra salad plate and then serve yourself a small portion.
Too tired to cook? Asian food is some of the healthiest (and most delicious!) food on the planet. Unfortunately, many of the dishes we know and love are Americanized — and more fattening — versions of traditional Asian cuisine. To help you make the best choices when eating at Asian establishments, check out these recommendations before you grab those chopsticks!
Sushi
Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Chinese
The best rule of thumb is to choose a dish that isn't breaded and deep-fried (goodbye egg rolls!). Avoid rice and noodles and steer clear of sugary sauces like sweet and sour. Opt for dishes that have meat and a vegetable with the sauce on the side, for instance beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beef steak.
Thai
Any of the satay dishes (chicken, shrimp, or beef), any protein or vegetable stir-fry, steamed fish, chicken or beef lettuce rolls are delicious and nutritious! Avoid fatty coconut milk curries, noodles, and rice.
Indian
Best bets include chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers); any of the veggie dishes such as bhagan bharta (whipped eggplant), saag paneer (spinach with cheese), aloo gobi (marinated steamed cauliflower), vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Watch the Portion Size!
A current American restaurant trend is to serve dishes on plates the size of platters. If you clean your platter, you've eaten anywhere from two to three extra servings! To avoid consuming a day's worth of calories in one sitting, ask for an extra salad plate and then serve yourself a small portion.
Friday, March 19, 2010
What about the Pool?
A Solution to Every Problem
Got a bad back, bum knee, or trick hip? These kinds of injuries can prevent you from doing typical cardio exercises like biking and jogging. Sometimes even walking is painful. But an old injury isn't a free pass to skip your cardio routine! There are plenty of other lower-impact cardio exercises to choose from.
It might be time to hop in the pool — swimming is kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring knocks that can cause injuries. In water, you weigh about a tenth of your normal weight, and the range of motion for the less-fit person is much wider because the water supports the weight of the limbs. So, swimming is a good choice for people who want to exercise, but who might have problems with weight-bearing, land-based activities. Swimming might suit those who have arthritis or back problems, extreme weight problems, or are pregnant. To mix things up and target different muscles, vary your strokes during your swim between breaststroke, freestyle, butterfly, and backstroke.
Not So Shallow
Because it's done in water, many people believe that shallow-water aerobics is a low-impact exercise. While the impact is less in the water than if you did the same aerobic movements on land, there still is enough for you to jar joints. If avoiding impact is an issue, better water choices are lap swimming, deep-water group exercise classes, and aqua jogging. The last two activities are done while wearing flotation belts in water deep enough that feet never touch the bottom. Still devoted to shallow-water aerobics? Invest in a pair of aqua sneakers to help reduce impact.
Got a bad back, bum knee, or trick hip? These kinds of injuries can prevent you from doing typical cardio exercises like biking and jogging. Sometimes even walking is painful. But an old injury isn't a free pass to skip your cardio routine! There are plenty of other lower-impact cardio exercises to choose from.
It might be time to hop in the pool — swimming is kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring knocks that can cause injuries. In water, you weigh about a tenth of your normal weight, and the range of motion for the less-fit person is much wider because the water supports the weight of the limbs. So, swimming is a good choice for people who want to exercise, but who might have problems with weight-bearing, land-based activities. Swimming might suit those who have arthritis or back problems, extreme weight problems, or are pregnant. To mix things up and target different muscles, vary your strokes during your swim between breaststroke, freestyle, butterfly, and backstroke.
Not So Shallow
Because it's done in water, many people believe that shallow-water aerobics is a low-impact exercise. While the impact is less in the water than if you did the same aerobic movements on land, there still is enough for you to jar joints. If avoiding impact is an issue, better water choices are lap swimming, deep-water group exercise classes, and aqua jogging. The last two activities are done while wearing flotation belts in water deep enough that feet never touch the bottom. Still devoted to shallow-water aerobics? Invest in a pair of aqua sneakers to help reduce impact.
Thursday, March 18, 2010
Biggest Loser Wrap Up by Jilian
Season 9, Episode 9
This Week, the Black and Blue Teams faced tests of skill and will. Their battles weren't their usual grueling physical face-offs; they were mental ones. From a trivia game contest to a cooking competition, Week 9 forced the contestants to really show and prove in order to win the challenges. The stakes were high. The winners got to enjoy killer prizes; the losers had to pay with their sweat and tears. Which team was able to stand the heat? Which contestant had a family emergency and left the Ranch? Wait until I break it all down for you.
Games and Grime: The contestants hit the gym and found more than fitness equipment waiting for them — they found Alison Sweeney and two podiums. Ali explained that if the contestants wanted to change their bodies, they first had to change their minds. (This is the message to all patients of Wickham Simonds) For this week's Pop Challenge, the teams would go head-to-head in a trivia game that would test their knowledge of nutrition and wellness. One by one they would face off against the opposite team. If they got the question right, they'd earn a point. If they got it wrong, the other team would get a chance to earn the point by answering it correctly. The first team to earn three points would win and immediately hop into a limo headed for the Four Seasons Hotel. They'd live the good life: staying overnight in plush rooms, getting pampered with luxurious spa treatments, and dining on world-class (yet healthy) dishes. Meanwhile, the losing team would have to clean the filthy kitchen and the gym at the Ranch! That's beyond disgusting. Seriously, do you know how many messy meals and sweaty last-chance workouts those places have seen? The Blue Team knew their stuff. They came out the gate strong with the correct answers, but then my Black Team evened up the score. Finally, Michael broke the tie and the Blue Team won. His team got to get their spa on while the Black Team got their scrub on!
Cooking Light and Right: After a relaxing hotel stay, the Blue Team's Michael received some devastating news about his grandmother, who had practically raised him. She was gravely ill, so he left the Ranch to be by her side. His teammates were concerned about him and missed him — especially since this week's challenge involved one of his favorite pastimes, cooking! Alison explained that they would all face off in a cooking competition. Each team would have to make an appetizer, entrée, and dessert using only 12 ingredients. Celebrity Chef Curtis Stone would judge the meal and, if they wanted to win, they had better make sure that it was 1) nutritious and 2) delicious! After all, the prize was a FIVE-pound advantage. Whoa! Time was not on either team's side — they only had 30 minutes. The Black Team feared they didn't have enough time to cook their wild rice and the Blue Team worried that the pork tenderloin that Daris prepared was overcooked and dried out. At the judging, Curtis commended both teams for their efforts. The Blue Team learned that they had underestimated the calories in their spinach, feta, and pomegranate salad, but scored a victory with their tasty pork and cauliflower main dish. The calories in the Black Team's salmon and wild rice entrée turned out to be more than twice as high as they estimated — 557 calories! Black still won the challenge with their shrimp ceviche appetizer and pear, goat cheese, and strawberry drizzle dessert. After last week's Black Team loss, I was happy and relieved to hear the news. Still, there was no way I was going to let them take their 5-pound advantage for granted! Besides, Bob was more determined than ever that the Blue Team was going to make up the difference in pounds by pouring out even more sweat and tears than usual. He really put them through the wringer during their last-chance workout. It was game on, so of course I delivered my beatings as usual!
Weigh-in Woes: Michael returned to the Ranch and informed his teammates that his grandmother's health hadn't improved, but he had worked out twice a day while he was away. They still feared that all of their hard work wouldn't be enough to beat the Black Team. At the weigh-in, the Black Team started off with a bang. Andrea lost 5 pounds. Sam lost 8 and Ashley, 7. Sherry was disappointed with her 3-pound loss, as was Stephanie, who lost 2 pounds. In total, they lost 30 pounds, a 2.50 percent total weight loss. The Blue Team had to lose more than 45 pounds to win the weigh-in. Apparently, Bob's killer workout paid off. Each teammate dropped major weight! Lance lost 8 pounds; Sunshine, O'Neal, and Koli each dropped 9; and Daris lost an impressive 10. The team's fate was left in Michael's hands. He had to lose just one pound, but it was anyone's guess how his stressful trip and at-home workouts would affect his weight-loss efforts. The scales definitely tipped in their favor. Michael dropped a whopping 11 pounds! Together, the Blue Team dropped 56 pounds, a 3.11 percent total weight loss, and they won the weigh-in. And my Black Team was headed to the elimination room again! Since Sam had the highest percentage of weight loss, he was safe for another week. His teammates Ashley, Stephanie, Sherry, and Andrea all pleaded their cases so they could stay at the Ranch. In the end, Sherry was sent home — which upset Ashley and split up the last remaining mother-daughter team at the Ranch.
Back at home in Knoxville, Tenn., Sherry has rediscovered her zest for life — something she had lost after the death of her beloved husband several years ago. She's gone from 218 to 138 and hopes to reach her wedding-day weight (from 30 years ago) by the finale. She's has already achieved her goal to fit into a kayak and is excited to enjoy her life again!
This Week, the Black and Blue Teams faced tests of skill and will. Their battles weren't their usual grueling physical face-offs; they were mental ones. From a trivia game contest to a cooking competition, Week 9 forced the contestants to really show and prove in order to win the challenges. The stakes were high. The winners got to enjoy killer prizes; the losers had to pay with their sweat and tears. Which team was able to stand the heat? Which contestant had a family emergency and left the Ranch? Wait until I break it all down for you.
Games and Grime: The contestants hit the gym and found more than fitness equipment waiting for them — they found Alison Sweeney and two podiums. Ali explained that if the contestants wanted to change their bodies, they first had to change their minds. (This is the message to all patients of Wickham Simonds) For this week's Pop Challenge, the teams would go head-to-head in a trivia game that would test their knowledge of nutrition and wellness. One by one they would face off against the opposite team. If they got the question right, they'd earn a point. If they got it wrong, the other team would get a chance to earn the point by answering it correctly. The first team to earn three points would win and immediately hop into a limo headed for the Four Seasons Hotel. They'd live the good life: staying overnight in plush rooms, getting pampered with luxurious spa treatments, and dining on world-class (yet healthy) dishes. Meanwhile, the losing team would have to clean the filthy kitchen and the gym at the Ranch! That's beyond disgusting. Seriously, do you know how many messy meals and sweaty last-chance workouts those places have seen? The Blue Team knew their stuff. They came out the gate strong with the correct answers, but then my Black Team evened up the score. Finally, Michael broke the tie and the Blue Team won. His team got to get their spa on while the Black Team got their scrub on!
Cooking Light and Right: After a relaxing hotel stay, the Blue Team's Michael received some devastating news about his grandmother, who had practically raised him. She was gravely ill, so he left the Ranch to be by her side. His teammates were concerned about him and missed him — especially since this week's challenge involved one of his favorite pastimes, cooking! Alison explained that they would all face off in a cooking competition. Each team would have to make an appetizer, entrée, and dessert using only 12 ingredients. Celebrity Chef Curtis Stone would judge the meal and, if they wanted to win, they had better make sure that it was 1) nutritious and 2) delicious! After all, the prize was a FIVE-pound advantage. Whoa! Time was not on either team's side — they only had 30 minutes. The Black Team feared they didn't have enough time to cook their wild rice and the Blue Team worried that the pork tenderloin that Daris prepared was overcooked and dried out. At the judging, Curtis commended both teams for their efforts. The Blue Team learned that they had underestimated the calories in their spinach, feta, and pomegranate salad, but scored a victory with their tasty pork and cauliflower main dish. The calories in the Black Team's salmon and wild rice entrée turned out to be more than twice as high as they estimated — 557 calories! Black still won the challenge with their shrimp ceviche appetizer and pear, goat cheese, and strawberry drizzle dessert. After last week's Black Team loss, I was happy and relieved to hear the news. Still, there was no way I was going to let them take their 5-pound advantage for granted! Besides, Bob was more determined than ever that the Blue Team was going to make up the difference in pounds by pouring out even more sweat and tears than usual. He really put them through the wringer during their last-chance workout. It was game on, so of course I delivered my beatings as usual!
Weigh-in Woes: Michael returned to the Ranch and informed his teammates that his grandmother's health hadn't improved, but he had worked out twice a day while he was away. They still feared that all of their hard work wouldn't be enough to beat the Black Team. At the weigh-in, the Black Team started off with a bang. Andrea lost 5 pounds. Sam lost 8 and Ashley, 7. Sherry was disappointed with her 3-pound loss, as was Stephanie, who lost 2 pounds. In total, they lost 30 pounds, a 2.50 percent total weight loss. The Blue Team had to lose more than 45 pounds to win the weigh-in. Apparently, Bob's killer workout paid off. Each teammate dropped major weight! Lance lost 8 pounds; Sunshine, O'Neal, and Koli each dropped 9; and Daris lost an impressive 10. The team's fate was left in Michael's hands. He had to lose just one pound, but it was anyone's guess how his stressful trip and at-home workouts would affect his weight-loss efforts. The scales definitely tipped in their favor. Michael dropped a whopping 11 pounds! Together, the Blue Team dropped 56 pounds, a 3.11 percent total weight loss, and they won the weigh-in. And my Black Team was headed to the elimination room again! Since Sam had the highest percentage of weight loss, he was safe for another week. His teammates Ashley, Stephanie, Sherry, and Andrea all pleaded their cases so they could stay at the Ranch. In the end, Sherry was sent home — which upset Ashley and split up the last remaining mother-daughter team at the Ranch.
Back at home in Knoxville, Tenn., Sherry has rediscovered her zest for life — something she had lost after the death of her beloved husband several years ago. She's gone from 218 to 138 and hopes to reach her wedding-day weight (from 30 years ago) by the finale. She's has already achieved her goal to fit into a kayak and is excited to enjoy her life again!
Wednesday, March 17, 2010
Hormones
The Highs and Lows of Ghrelin
The hormones leptin and ghrelin act in a kind of yin-yang relationship when it comes to hunger and satisfaction. Just as leptin tells the brain to turn off hunger, ghrelin tells the brain you're famished.
For the average person, ghrelin levels increase when the stomach is empty. Ghrelin is the reason you always feel hungry at particular moments in the day — your body's clock triggers the release of the hormone according to a finely tuned schedule. Ghrelin will remain elevated until you've given your body enough nutrients to satisfy its needs. Because the hormonal signals that you're satisfied can take time to kick in, eating slowly may help you eat less overall. By the time your stomach fills up, ghrelin levels start to drop again, you feel satisfied, and you stop eating. Sounds easy, right?
Well, constant calorie restriction keeps ghrelin levels high, which may be why some yo-yo dieters feel as if their hunger just keeps getting worse the fewer calories they eat. This is all part of nature's way of telling us, "Eat already!"
You have to stay ahead of ghrelin surges by eating regularly, because ghrelin is crafty about getting you to eat. Some research even shows that ghrelin triggers reward centers in the brain to make food seem even more appealing. Ghrelin triggers these centers when you ordinarily wouldn't need to eat — except you just smelled fresh chocolate chip cookies in the kitchen at work. As we encounter tempting treats throughout our day, this devious ghrelin is probably a big part of what makes maintaining weight loss so challenging. Eating balanced meals every four hours and getting eight hours of sleep will help you better manage your ghrelin levels. Saying no to those treats is entirely up to you!
When to Eat at Night
There's a reason I don't want you to eat after 9 p.m., and it has to do with ghrelin. Hunger is stimulated in part by neuropeptide Y, a neurotransmitter found in the brain and autonomic nervous system, and also by growth hormone. In fact, ghrelin must become elevated to allow the release of growth hormone. If food is nearly out of your system by the time you go to sleep, you'll spend the night producing the hormone that builds muscle, burns fat, and increases your overall health. Not a bad food rule to stick by!
The hormones leptin and ghrelin act in a kind of yin-yang relationship when it comes to hunger and satisfaction. Just as leptin tells the brain to turn off hunger, ghrelin tells the brain you're famished.
For the average person, ghrelin levels increase when the stomach is empty. Ghrelin is the reason you always feel hungry at particular moments in the day — your body's clock triggers the release of the hormone according to a finely tuned schedule. Ghrelin will remain elevated until you've given your body enough nutrients to satisfy its needs. Because the hormonal signals that you're satisfied can take time to kick in, eating slowly may help you eat less overall. By the time your stomach fills up, ghrelin levels start to drop again, you feel satisfied, and you stop eating. Sounds easy, right?
Well, constant calorie restriction keeps ghrelin levels high, which may be why some yo-yo dieters feel as if their hunger just keeps getting worse the fewer calories they eat. This is all part of nature's way of telling us, "Eat already!"
You have to stay ahead of ghrelin surges by eating regularly, because ghrelin is crafty about getting you to eat. Some research even shows that ghrelin triggers reward centers in the brain to make food seem even more appealing. Ghrelin triggers these centers when you ordinarily wouldn't need to eat — except you just smelled fresh chocolate chip cookies in the kitchen at work. As we encounter tempting treats throughout our day, this devious ghrelin is probably a big part of what makes maintaining weight loss so challenging. Eating balanced meals every four hours and getting eight hours of sleep will help you better manage your ghrelin levels. Saying no to those treats is entirely up to you!
When to Eat at Night
There's a reason I don't want you to eat after 9 p.m., and it has to do with ghrelin. Hunger is stimulated in part by neuropeptide Y, a neurotransmitter found in the brain and autonomic nervous system, and also by growth hormone. In fact, ghrelin must become elevated to allow the release of growth hormone. If food is nearly out of your system by the time you go to sleep, you'll spend the night producing the hormone that builds muscle, burns fat, and increases your overall health. Not a bad food rule to stick by!
Tuesday, March 16, 2010
Help for Love Handles
Help for Love Handles
Q: What kind of exercises can I do to target my "love handles" and get rid of them once and for all?
A: This answer is the same one I have for any spot-reducing question you guys could ask. Both belly bulge and love handles are about excess body fat, not lack of muscle. Crunches and ab exercises are therefore not the solution. The best way to reduce these problem areas is to reduce your overall body-fat percentage, and we all know that that requires diet and exercise.
That said, I'm actually experimenting with different stretches and light isolation exercises for specific areas of the body. These stretches will bring blood, and thus oxygen, to these problem areas — my theory is that the oxidization will help break down the fat. And hey, stretching is always beneficial!
For love handles, try this side-bend stretch in conjunction with diet, exercise, sodium reduction, and 80 ounces of water a day:
SIDE BEND (Do this stretch at least three times throughout the day.)
Purpose: To stretch the triceps, upper back, abdominals, and obliques.
Here's how you do it: Bend to one side while holding your opposite arm overhead, then quickly stretch to the other side, raising the other arm. This drill should be done in a controlled, continuous fashion for 10 stretches on each side of your body.
Burn, Baby, Burn!
The most effective way to calculate the calories you've burned during exercise is with a heart rate monitor. Do yourself a favor and go out and get one. Once you've programmed it with your personal information, it will give you an accurate count of the calories you're burning as you burn them. Don't ever use the monitors on the exercise machines — they're not set up to take all your data into account, and most of the time they're totally inaccurate.
Q: What kind of exercises can I do to target my "love handles" and get rid of them once and for all?
A: This answer is the same one I have for any spot-reducing question you guys could ask. Both belly bulge and love handles are about excess body fat, not lack of muscle. Crunches and ab exercises are therefore not the solution. The best way to reduce these problem areas is to reduce your overall body-fat percentage, and we all know that that requires diet and exercise.
That said, I'm actually experimenting with different stretches and light isolation exercises for specific areas of the body. These stretches will bring blood, and thus oxygen, to these problem areas — my theory is that the oxidization will help break down the fat. And hey, stretching is always beneficial!
For love handles, try this side-bend stretch in conjunction with diet, exercise, sodium reduction, and 80 ounces of water a day:
SIDE BEND (Do this stretch at least three times throughout the day.)
Purpose: To stretch the triceps, upper back, abdominals, and obliques.
Here's how you do it: Bend to one side while holding your opposite arm overhead, then quickly stretch to the other side, raising the other arm. This drill should be done in a controlled, continuous fashion for 10 stretches on each side of your body.
Burn, Baby, Burn!
The most effective way to calculate the calories you've burned during exercise is with a heart rate monitor. Do yourself a favor and go out and get one. Once you've programmed it with your personal information, it will give you an accurate count of the calories you're burning as you burn them. Don't ever use the monitors on the exercise machines — they're not set up to take all your data into account, and most of the time they're totally inaccurate.
Monday, March 15, 2010
Double Post - Saboteurs and Eating Mexican
Identifying and Addressing Saboteurs
You've identified your weight-loss goals. You've declared them to others. You've talked the talk, and now you're walking the walk by exercising regularly and making healthy changes to your diet. Your efforts are starting pay off — you've lost some pounds, feel energized, and are committed to staying the course.
Why then, does your loved one not seem as excited about your self-improvement as you? Maybe he or she is always trying to persuade you to skip a workout or always suggests pizza when it's his or her turn to cook. Is your partner subtly sabotaging you on your journey to total health?
If you feel this might be the case, ask yourself why. It doesn't mean that the person doesn't care about you. It could be that he or she is feeling insecure and threatened at the prospect of your transformation for the better. Your partner might be worried that if you lose weight and get healthy, you'll leave and find someone better. More likely than not, this person has no idea that he or she is undermining your resolve. Sit down together and assure him or her of your love and then talk about what's going on. Give examples of behavior he or she's exhibited that has sabotaged you in the past. Keep reassuring this person of his or her value and importance in your life.
After the Talk
So, you sat down and had a talk with your identified saboteur. Maybe the issue wasn't resolved instantly. People commonly react defensively at first, but give them time. If necessary, create boundaries within the relationship and stick to them. Do not let anything or anyone get in the way of your eating healthy, working out, or accomplishing what you want for the sake of your health and happiness. Ultimately, if you still don't see eye to eye on your new health program, you may want to reconsider the relationship. Maybe this is someone who doesn't want what's best for you.
Craving Mexican? Say Olé the Healthy Way!
When you prepare your own food, you know exactly what is going into the dishes you eat. It's easy to gauge calorie and fat content, as well as control portion size. But all bets are off when you're dining out.
One way to dodge the problem is to avoid eating out all together — but we all know that's simply not possible. The good news? You can make smart choices when you do eat out.
Mexican food, for example, is an American favorite. A menu item may seem like a healthy option, but unless you ask how it was prepared, it may be loaded down with all kinds of diet-damaging ingredients. However, there are some healthier options on the menu.
Look for chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask them to go easy on that); grilled fish tacos (with one corn tortilla rather than two); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco bowl). Get everything à la carte. Don't get the rice and only eat the beans if they are not refried.
Know Thy Enemy
Dining out is a treat! It's a chance to get out, be social, and take a break from cooking. Don't blow all your hard work on one meal out though. If picking a healthy restaurant isn't an option, identify ahead of time what things at the restaurant could throw you off your diet. Eliminate or address them in advance — even restaurants known for unhealthy fare have some healthy options! For example, if your kids are hell-bent on pizza, you can still go, but choose to get salad, chicken, or fish instead.
You've identified your weight-loss goals. You've declared them to others. You've talked the talk, and now you're walking the walk by exercising regularly and making healthy changes to your diet. Your efforts are starting pay off — you've lost some pounds, feel energized, and are committed to staying the course.
Why then, does your loved one not seem as excited about your self-improvement as you? Maybe he or she is always trying to persuade you to skip a workout or always suggests pizza when it's his or her turn to cook. Is your partner subtly sabotaging you on your journey to total health?
If you feel this might be the case, ask yourself why. It doesn't mean that the person doesn't care about you. It could be that he or she is feeling insecure and threatened at the prospect of your transformation for the better. Your partner might be worried that if you lose weight and get healthy, you'll leave and find someone better. More likely than not, this person has no idea that he or she is undermining your resolve. Sit down together and assure him or her of your love and then talk about what's going on. Give examples of behavior he or she's exhibited that has sabotaged you in the past. Keep reassuring this person of his or her value and importance in your life.
After the Talk
So, you sat down and had a talk with your identified saboteur. Maybe the issue wasn't resolved instantly. People commonly react defensively at first, but give them time. If necessary, create boundaries within the relationship and stick to them. Do not let anything or anyone get in the way of your eating healthy, working out, or accomplishing what you want for the sake of your health and happiness. Ultimately, if you still don't see eye to eye on your new health program, you may want to reconsider the relationship. Maybe this is someone who doesn't want what's best for you.
Craving Mexican? Say Olé the Healthy Way!
When you prepare your own food, you know exactly what is going into the dishes you eat. It's easy to gauge calorie and fat content, as well as control portion size. But all bets are off when you're dining out.
One way to dodge the problem is to avoid eating out all together — but we all know that's simply not possible. The good news? You can make smart choices when you do eat out.
Mexican food, for example, is an American favorite. A menu item may seem like a healthy option, but unless you ask how it was prepared, it may be loaded down with all kinds of diet-damaging ingredients. However, there are some healthier options on the menu.
Look for chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask them to go easy on that); grilled fish tacos (with one corn tortilla rather than two); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco bowl). Get everything à la carte. Don't get the rice and only eat the beans if they are not refried.
Know Thy Enemy
Dining out is a treat! It's a chance to get out, be social, and take a break from cooking. Don't blow all your hard work on one meal out though. If picking a healthy restaurant isn't an option, identify ahead of time what things at the restaurant could throw you off your diet. Eliminate or address them in advance — even restaurants known for unhealthy fare have some healthy options! For example, if your kids are hell-bent on pizza, you can still go, but choose to get salad, chicken, or fish instead.
Friday, March 12, 2010
Obliques
A Closer Look at the Obliques
Spring is just weeks away. Sorry kids, that means no more hiding behind those bulky sweaters and big coats. Pretty soon you'll see slim-fitting and midriff-baring fashions everywhere you look — and you'll probably want to show off your great abs or slender torso too. So many people believe that they have to aim for chiseled six- or eight-pack abdominals. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to crunches and basic abdominal exercises. Unfortunately, this type of blanket-approach to abs training isn't very effective.
Keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and thus specific ways to target it. They are divided into external and internal muscle groups, and reside on both sides of your midsection. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.
Besides helping you get a sleek, defined look, oblique exercises play an important role in core strengthening and preventing lower back injuries. If you want to target your obliques, try exercises like the Oblique Side Crunch or Standing Oblique Crunches with Leg Raise.
Putting Them to Work
Old-school obliques exercises involved putting a broomstick behind your shoulders and twisting umpteen times to the right and left or holding hand weights and bending side to side. Today, there are other exercises that recruit and isolate obliques muscle fibers better, such as side and bicycle crunches. Remember too that in many exercises, the abdominals get an extra hit because they're working to stabilize the torso while doing the moves that target other muscles. Most common among these are exercises where your body is held in a plank position, such as push-ups.
Oblique Side Crunch
The oblique side crunch still works the rectus abdominus, but it places greater emphasis on the internal obliques.
Quick Info
Muscles Worked: Obliques, Rectus Abdominus
Newbie
Advanced
Step 1
Get into the start position of a basic crunch. From there, roll your knees over to the left side and rest your legs on the floor in a bent position. Keep your torso straight. Take a deep breath and then exhale while crunching up and forward until your shoulder blades lift off the floor. Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, and then slowly lower back to the floor. Complete a full set and then repeat with legs resting to your right.
Standing Oblique Crunches With Leg Raise
This old-school crunch is about as effective as it gets
Quick Info
Equipment: Chair
Muscles Worked: Abductors, Obliques
Advanced
Step 1
Stand with your left hand barely touching the top of a chair for support. Raise your right arm up and place your hand on the back of your head. Lift your right foot a few inches off the ground and out to the side, keeping your leg straight.
Step 2
Exhale as you raise your right leg and simultaneously bend sideways at the waist to lower your elbow toward your leg. Hold for a beat, then return to the starting position. Complete all the reps on this side, then switch sides and repeat.
Spring is just weeks away. Sorry kids, that means no more hiding behind those bulky sweaters and big coats. Pretty soon you'll see slim-fitting and midriff-baring fashions everywhere you look — and you'll probably want to show off your great abs or slender torso too. So many people believe that they have to aim for chiseled six- or eight-pack abdominals. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to crunches and basic abdominal exercises. Unfortunately, this type of blanket-approach to abs training isn't very effective.
Keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and thus specific ways to target it. They are divided into external and internal muscle groups, and reside on both sides of your midsection. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.
Besides helping you get a sleek, defined look, oblique exercises play an important role in core strengthening and preventing lower back injuries. If you want to target your obliques, try exercises like the Oblique Side Crunch or Standing Oblique Crunches with Leg Raise.
Putting Them to Work
Old-school obliques exercises involved putting a broomstick behind your shoulders and twisting umpteen times to the right and left or holding hand weights and bending side to side. Today, there are other exercises that recruit and isolate obliques muscle fibers better, such as side and bicycle crunches. Remember too that in many exercises, the abdominals get an extra hit because they're working to stabilize the torso while doing the moves that target other muscles. Most common among these are exercises where your body is held in a plank position, such as push-ups.
Oblique Side Crunch
The oblique side crunch still works the rectus abdominus, but it places greater emphasis on the internal obliques.
Quick Info
Muscles Worked: Obliques, Rectus Abdominus
Newbie
Advanced
Step 1
Get into the start position of a basic crunch. From there, roll your knees over to the left side and rest your legs on the floor in a bent position. Keep your torso straight. Take a deep breath and then exhale while crunching up and forward until your shoulder blades lift off the floor. Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, and then slowly lower back to the floor. Complete a full set and then repeat with legs resting to your right.
Standing Oblique Crunches With Leg Raise
This old-school crunch is about as effective as it gets
Quick Info
Equipment: Chair
Muscles Worked: Abductors, Obliques
Advanced
Step 1
Stand with your left hand barely touching the top of a chair for support. Raise your right arm up and place your hand on the back of your head. Lift your right foot a few inches off the ground and out to the side, keeping your leg straight.
Step 2
Exhale as you raise your right leg and simultaneously bend sideways at the waist to lower your elbow toward your leg. Hold for a beat, then return to the starting position. Complete all the reps on this side, then switch sides and repeat.
Thursday, March 11, 2010
Cooking Oils
What Are the Best Cooking Oils?
Q: I've been doing a lot of cooking at home recently, and I can't seem to get my cooking oils straight! Which is the best oil to cook with, and what is the nutritional difference between oils?
A: This is a great question, especially because there are so many oils to choose from. Just remember that all oils are fats. Some may be so-called good fats, but even the best cooking oils should be used in moderation. My recommendation is to use extra-virgin olive oil (EVOO) and canola oil.
Extra-virgin olive oil contains healthy, monounsaturated fats, which help raise your "good" (HDL) cholesterol and lower your "bad" (LDL) cholesterol. EVOO is also a great choice because it's versatile — its flavor is compatible with virtually anything. It can be used to cook chicken, fish, vegetables, and eggs, and even to make salad dressings and sauces. This oil is produced by pressing olives, which are packed with nutrients. This is why EVOO is such a heart-healthy choice. If EVOO isn't working for you, go with canola oil.
Canola oil contains both monounsaturated and polyunsaturated fats. In addition, it contains omega-3 fatty acids, which help reduce inflammation and decrease the risk of heart disease. Both EVOO and canola oil are very low in saturated fat (approximately 1 gram per tablespoon), making them even better choices.
I also use a couple of other oils. One you might try is sesame oil, used typically in Asian cuisine; it has a strong flavor that complements a variety of foods. While sesame oil does contain monounsaturated fats, the downside is that it also has a large amount of saturated fat (which we want to limit). A serving of sesame oil (typically 1 tablespoon) contains a whopping 14 grams of saturated fat! So go easy on this oil if you choose to use it — one tablespoon will go a LONG way toward adding flavor — but also calories.
Infuse Away!
A lot of people enjoy the rich flavor of extra-virgin olive oil, but if you're still struggling to adjust to the taste — or you just want to kick up the flavor — why not try infusing? It may sound complicated, but it's not. Just drop a clove or two of garlic into the oil bottle for a different (and traditionally Mediterranean) flavor. Not a garlic person? Infuse your EVOO with basil, rosemary, peppers, and even ginger or lemon! Check out this awesome site for more ideas and tips on infusing — and taste the difference in your dishes.
Q: I've been doing a lot of cooking at home recently, and I can't seem to get my cooking oils straight! Which is the best oil to cook with, and what is the nutritional difference between oils?
A: This is a great question, especially because there are so many oils to choose from. Just remember that all oils are fats. Some may be so-called good fats, but even the best cooking oils should be used in moderation. My recommendation is to use extra-virgin olive oil (EVOO) and canola oil.
Extra-virgin olive oil contains healthy, monounsaturated fats, which help raise your "good" (HDL) cholesterol and lower your "bad" (LDL) cholesterol. EVOO is also a great choice because it's versatile — its flavor is compatible with virtually anything. It can be used to cook chicken, fish, vegetables, and eggs, and even to make salad dressings and sauces. This oil is produced by pressing olives, which are packed with nutrients. This is why EVOO is such a heart-healthy choice. If EVOO isn't working for you, go with canola oil.
Canola oil contains both monounsaturated and polyunsaturated fats. In addition, it contains omega-3 fatty acids, which help reduce inflammation and decrease the risk of heart disease. Both EVOO and canola oil are very low in saturated fat (approximately 1 gram per tablespoon), making them even better choices.
I also use a couple of other oils. One you might try is sesame oil, used typically in Asian cuisine; it has a strong flavor that complements a variety of foods. While sesame oil does contain monounsaturated fats, the downside is that it also has a large amount of saturated fat (which we want to limit). A serving of sesame oil (typically 1 tablespoon) contains a whopping 14 grams of saturated fat! So go easy on this oil if you choose to use it — one tablespoon will go a LONG way toward adding flavor — but also calories.
Infuse Away!
A lot of people enjoy the rich flavor of extra-virgin olive oil, but if you're still struggling to adjust to the taste — or you just want to kick up the flavor — why not try infusing? It may sound complicated, but it's not. Just drop a clove or two of garlic into the oil bottle for a different (and traditionally Mediterranean) flavor. Not a garlic person? Infuse your EVOO with basil, rosemary, peppers, and even ginger or lemon! Check out this awesome site for more ideas and tips on infusing — and taste the difference in your dishes.
Wednesday, March 10, 2010
Insulin
How Insulin Plays A Critical RoleOne of the endocrine system's most important hormones is insulin, which plays a critical role in how your body uses food. When you eat, your digestive system breaks food down into glucose, and the glucose circulates in your bloodstream (where it's often referred to as blood sugar). In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood. Insulin directs some of the glucose to the body's cells, which use it for energy. Some of the glucose is diverted to the liver, where it's converted into glycogen (stored glucose) for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells, where they can be tapped later for fuel. Problems arise when your body starts creating too much insulin, which can happen for several reasons. One of the most common is that you ate too many highly processed, refined carbs, such as white bread or pasta. Such carbs increase blood sugar dramatically, requiring a rush of insulin to clear the blood. If your blood sugar surge is really dramatic (as it would be if you ate those refined carbs on an empty stomach), insulin overreacts and works twice as hard to clean the sugar from the blood. This overefficient removal of sugar means that your blood sugar concentration drops, with the result that you feel hungry again and crave (and probably eat) more carbs. That's the postsugar "crash and binge" cycle, the root of sugar addiction. In addition, when your muscles are still fueled from your last snack, the insulin converts those extra calories into fat. And as long as large amounts of insulin remain in the bloodstream, your body won't have a chance to tap into your fat stores for fuel — so you won't burn any fat, either. This cycle can eventually lead to insulin resistance, a condition in which your body produces insulin but the cells become insensitive to it — as a result, the insulin can't do its job to lower the glucose concentration in the blood. Insulin resistance is a precursor of type 2 diabetes and is common among overweight people. Elevated levels of glucose in your blood is a surefire sign of it. There is hope for preventing the problem. The key is to maintain low levels of insulin by eating whole foods, pairing carbs with protein, and avoiding highly processed carbs. When your insulin-release mechanism works the right way, it helps keep your weight in check. When it's not working, you're in trouble. If you can take control of your insulin's ups and downs, you'll be primed to lose weight and restore your body's hormone power!
Muscle Helps, Too!
Every pound of muscle burns three times more calories than does a pound of fat. Muscles scoop up blood sugar and enhance your body's insulin sensitivity — the more muscle you have, the more cells are available to absorb glucose, and you won't have to produce as much insulin after meals. Your muscle cells will be more efficient at using glucose for fuel, so your body won't have to store as much food as fat.
Muscle Helps, Too!
Every pound of muscle burns three times more calories than does a pound of fat. Muscles scoop up blood sugar and enhance your body's insulin sensitivity — the more muscle you have, the more cells are available to absorb glucose, and you won't have to produce as much insulin after meals. Your muscle cells will be more efficient at using glucose for fuel, so your body won't have to store as much food as fat.
Tuesday, March 9, 2010
BMI and Waist Hip Ratio
Tune in to Your Body
Your body is trying to tell you something, but you're just not listening! To win at the weight-loss game, you've got to make some changes. One of the most important ones is to stop listening to anything but your body to establish a realistic weight for your specific build. Forget about what you see and hear from pop-culture sources.
Another thing not to rely on is the body mass index (BMI), which determines the amount of fat you have on your body according to your weight and height. Here's why you're not going to use it: It fails to distinguish between fat and muscle, so the BMI will ultimately give you an incomplete sense of the shape you're in.
Today, the medical industry has set its weight guidelines according to the waist-to-hip-ratio method, which is a much more accurate way of arriving at an ideal goal weight. Follow these steps to find yours:
Get a tape measure and measure your waist right at the belly-button line.
Standing with feet hip-width apart, measure your hips at their widest point.
Now simply divide your waist measurement by your hip measurement. This is your waist-to-hip ratio.
The ideal waist-to-hip ratios are 0.80 for women and 0.95 for men.
No matter what number you've arrived at after checking your waist-to-hip ratio, don't be discouraged. Beating yourself up is never a solution. As you lose weight and get fit, you will reduce and redistribute your fat, both of which lower your waist-to-hip ratio. Use the information as a way to determine a realistic expectation for yourself, not as another means to judge yourself negatively. Let go of unrealistic notions of what you think you should look like. Start looking at yourself honestly and see what can be done to look and feel your personal best. Then, begin to embrace your unique self.
Your body is trying to tell you something, but you're just not listening! To win at the weight-loss game, you've got to make some changes. One of the most important ones is to stop listening to anything but your body to establish a realistic weight for your specific build. Forget about what you see and hear from pop-culture sources.
Another thing not to rely on is the body mass index (BMI), which determines the amount of fat you have on your body according to your weight and height. Here's why you're not going to use it: It fails to distinguish between fat and muscle, so the BMI will ultimately give you an incomplete sense of the shape you're in.
Today, the medical industry has set its weight guidelines according to the waist-to-hip-ratio method, which is a much more accurate way of arriving at an ideal goal weight. Follow these steps to find yours:
Get a tape measure and measure your waist right at the belly-button line.
Standing with feet hip-width apart, measure your hips at their widest point.
Now simply divide your waist measurement by your hip measurement. This is your waist-to-hip ratio.
The ideal waist-to-hip ratios are 0.80 for women and 0.95 for men.
No matter what number you've arrived at after checking your waist-to-hip ratio, don't be discouraged. Beating yourself up is never a solution. As you lose weight and get fit, you will reduce and redistribute your fat, both of which lower your waist-to-hip ratio. Use the information as a way to determine a realistic expectation for yourself, not as another means to judge yourself negatively. Let go of unrealistic notions of what you think you should look like. Start looking at yourself honestly and see what can be done to look and feel your personal best. Then, begin to embrace your unique self.
Monday, March 8, 2010
My Philosophy
Doctor Simonds recognizes that obesity is a rapidly growing epidemic that is a clear and present danger to the health of many Americans. It has led to an explosion in the rate of type 2 diabetes, hypertension, hyper-lipidemia, and vascular disease. The growing trend of obesity will have a catastrophic effect on our health system in the future. However, the worst effect will be on the life of the individual patient. The trend of obesity, the culture that is promoting it, and the effect it is having on society and personal lives, requires a strong response from the medical community.
Doctor Simonds believes that physicians can no longer delegate the responsibility of dealing with obesity to others. The time has come for physicians to take the lead in combating obesity. This requires a long term approach that constantly emphasizes the importance of diet and physical activity. In addition, prescription medications must be made available to patients to assist them in making changes in their diet. The approach of the medical community cannot be to tell patients to “diet and exercise.” Patients already know they need to do that. The approach of the medical community needs to be:
1. Showing patients how to pick the right foods
2. How to pick the right amount of food
3. How to incorporate physical activity into their lives
4. What medication options are available to them to help them do this
5. Constantly emphasize and teach these concepts over and over again
Therefore, Doctor Simonds has a guiding philosophy for Physician Assisted Weight Loss: One Third Diet, One Third Exercise, and One Third Medicine.
Doctor Simonds believes that physicians can no longer delegate the responsibility of dealing with obesity to others. The time has come for physicians to take the lead in combating obesity. This requires a long term approach that constantly emphasizes the importance of diet and physical activity. In addition, prescription medications must be made available to patients to assist them in making changes in their diet. The approach of the medical community cannot be to tell patients to “diet and exercise.” Patients already know they need to do that. The approach of the medical community needs to be:
1. Showing patients how to pick the right foods
2. How to pick the right amount of food
3. How to incorporate physical activity into their lives
4. What medication options are available to them to help them do this
5. Constantly emphasize and teach these concepts over and over again
Therefore, Doctor Simonds has a guiding philosophy for Physician Assisted Weight Loss: One Third Diet, One Third Exercise, and One Third Medicine.
Sunday, March 7, 2010
More on Coffee
From Fox News
Lunchtime Coffee Break Best for Fighting Diabetes
Friday, March 05, 2010
NEW YORK — Drinking coffee cuts diabetes risk, new research confirms, but you may need to enjoy your java with lunch if you want to get any benefit.
A study in nearly 70,000 women found that those who drank at least a cup of coffee with lunch were one-third less likely to develop type 2 diabetes over several years than non-coffee drinkers. This was true for decaf and caffeinated coffee, with or without sugar. But drinking coffee at any other time of the day didn't influence diabetes risk at all.
"Our findings strongly suggest that only coffee taken with lunch may reduce diabetes risk," Dr. Daniela S. Sartorelli of the University of Sao Paulo in Ribeirao Preto, Brazil, and her colleagues wrote in the American Journal of Clinical Nutrition.
Over a dozen studies have linked coffee drinking to a lower risk of type 2 diabetes — the type closely linked to obesity. But the mechanism behind the relationship hasn't been established and no studies have looked at whether the timing of coffee drinking influences this effect.
To investigate, Sartorelli's team looked at 69,532 French women participating in a large European nutrition study. The women ranged in age from 41 to 72 when they were enrolled in the study, and were followed for 11 years, on average.
During that time, 1,415 of them developed type 2 diabetes. Overall, those who drank at least three cups of coffee daily were 27 percent less likely to become diabetic.
But when the researchers looked at the timing of coffee consumption, they found that only lunchtime coffee drinking reduced type 2 diabetes risk; women who drank more than a cup with lunch every day were 33 percent less likely to develop diabetes.
The lunchtime effect was seen only for black coffee, not for coffee with milk added, but because the number of study participants who drank coffee with milk at lunch was small, the significance of this finding isn't clear, the researchers say.
Lunchtime coffee benefits could have something to do with timing, or they might be related to the types of food that people eat at lunch, Sartorelli and her team suggest.
Lunchtime Coffee Break Best for Fighting Diabetes
Friday, March 05, 2010
NEW YORK — Drinking coffee cuts diabetes risk, new research confirms, but you may need to enjoy your java with lunch if you want to get any benefit.
A study in nearly 70,000 women found that those who drank at least a cup of coffee with lunch were one-third less likely to develop type 2 diabetes over several years than non-coffee drinkers. This was true for decaf and caffeinated coffee, with or without sugar. But drinking coffee at any other time of the day didn't influence diabetes risk at all.
"Our findings strongly suggest that only coffee taken with lunch may reduce diabetes risk," Dr. Daniela S. Sartorelli of the University of Sao Paulo in Ribeirao Preto, Brazil, and her colleagues wrote in the American Journal of Clinical Nutrition.
Over a dozen studies have linked coffee drinking to a lower risk of type 2 diabetes — the type closely linked to obesity. But the mechanism behind the relationship hasn't been established and no studies have looked at whether the timing of coffee drinking influences this effect.
To investigate, Sartorelli's team looked at 69,532 French women participating in a large European nutrition study. The women ranged in age from 41 to 72 when they were enrolled in the study, and were followed for 11 years, on average.
During that time, 1,415 of them developed type 2 diabetes. Overall, those who drank at least three cups of coffee daily were 27 percent less likely to become diabetic.
But when the researchers looked at the timing of coffee consumption, they found that only lunchtime coffee drinking reduced type 2 diabetes risk; women who drank more than a cup with lunch every day were 33 percent less likely to develop diabetes.
The lunchtime effect was seen only for black coffee, not for coffee with milk added, but because the number of study participants who drank coffee with milk at lunch was small, the significance of this finding isn't clear, the researchers say.
Lunchtime coffee benefits could have something to do with timing, or they might be related to the types of food that people eat at lunch, Sartorelli and her team suggest.
Saturday, March 6, 2010
coffee drinking is good
From Fox News
Drinking Coffee Decreases Chance of Heart Problems
Friday, March 05, 2010
Although an extra cup of coffee may make you feel like your heart is racing, researchers have found that drinking more coffee on a daily basis reduces your chances of dangerous irregular heartbeat, according to a Kaiser Permanente study.
The study included 130,054 adults who drank four or more cups of coffee per day. The results showed that compared to non-coffee drinkers, they lowered their risk of being hospitalized for irregular heartbeats by 18 percent. Researchers also concluded that even those who drank a lower amount of coffee (1-3 cups a day) were still 7 percent less likely to have irregular heartbeats.
The benefits and dangers of coffee have been in debate for a long time. Arthur Klatsky, cardiologist and lead investigator in the study, told Bloomberg that most people have nothing to worry about.
“People who are moderate coffee drinkers can be reassured that they are not doing harm because of their coffee drinking,” Klatsky said.
Cardiac rhythm disorders affect about 2.7 million Americans yearly, according to the Centers for Disease Control and Prevention . Atril fibrillation is the most common disorder, which produces a rapid, irregular heartbeat.
“We shouldn’t jump to the conclusion that there is a protective effect of coffee, although the study suggests there might be,” Klatsky said.
The American Heart Association will include this study in their conference on cardiovascular disease March 5th in San Francisco.
Drinking Coffee Decreases Chance of Heart Problems
Friday, March 05, 2010
Although an extra cup of coffee may make you feel like your heart is racing, researchers have found that drinking more coffee on a daily basis reduces your chances of dangerous irregular heartbeat, according to a Kaiser Permanente study.
The study included 130,054 adults who drank four or more cups of coffee per day. The results showed that compared to non-coffee drinkers, they lowered their risk of being hospitalized for irregular heartbeats by 18 percent. Researchers also concluded that even those who drank a lower amount of coffee (1-3 cups a day) were still 7 percent less likely to have irregular heartbeats.
The benefits and dangers of coffee have been in debate for a long time. Arthur Klatsky, cardiologist and lead investigator in the study, told Bloomberg that most people have nothing to worry about.
“People who are moderate coffee drinkers can be reassured that they are not doing harm because of their coffee drinking,” Klatsky said.
Cardiac rhythm disorders affect about 2.7 million Americans yearly, according to the Centers for Disease Control and Prevention . Atril fibrillation is the most common disorder, which produces a rapid, irregular heartbeat.
“We shouldn’t jump to the conclusion that there is a protective effect of coffee, although the study suggests there might be,” Klatsky said.
The American Heart Association will include this study in their conference on cardiovascular disease March 5th in San Francisco.
Friday, March 5, 2010
Push it
Keep Challenging Your Body
It may have been just a few weeks ago that you were an exercise newbie. Those first workouts were rough — you didn't think you'd ever survive! But now look at you — you're working out on a regular basis and improving your diet. Good for you!
Know what? It's time to bring the hammer down again. How do I know? Because your body is getting just a little too accustomed to the workload that originally taxed it to the max. Remember — to see continual results, you have to keep challenging your body.
Once you've been exercising for several weeks, it's safe to increase your intensity, and I recommend working out at about 85 percent of your maximum heart rate. To monitor your intensity, first calculate your maximum heart rate by subtracting your age from 220 if you're a woman, or 226 if you're a man.
Once you've calculated your 85 percent rate, you can keep yourself at the right intensity by taking your own pulse throughout your workout. The quickest way is to count the beats for 6 seconds and then multiply by 10. You should check your pulse every 10 minutes or so.
Sometimes during weight training your heart rate will jump above that 85 percent mark, which is fine. If you're using weights, just make sure that your heart rate doesn't drop below 75 percent of your max for the duration of the workout.
Use Your Judgment
Don't have a heart rate monitor, or have trouble finding your pulse? No worries — when it comes to intensity, you'll learn to use your judgment. If your workout feels too easy, increase the intensity; if it feels too difficult or your form is compromised, decrease the intensity. You will find that your ability level changes as you keep working out and getting stronger, so it's important to understand your body and know when and how to increase your efforts in order to keep moving toward your goals.
It may have been just a few weeks ago that you were an exercise newbie. Those first workouts were rough — you didn't think you'd ever survive! But now look at you — you're working out on a regular basis and improving your diet. Good for you!
Know what? It's time to bring the hammer down again. How do I know? Because your body is getting just a little too accustomed to the workload that originally taxed it to the max. Remember — to see continual results, you have to keep challenging your body.
Once you've been exercising for several weeks, it's safe to increase your intensity, and I recommend working out at about 85 percent of your maximum heart rate. To monitor your intensity, first calculate your maximum heart rate by subtracting your age from 220 if you're a woman, or 226 if you're a man.
Once you've calculated your 85 percent rate, you can keep yourself at the right intensity by taking your own pulse throughout your workout. The quickest way is to count the beats for 6 seconds and then multiply by 10. You should check your pulse every 10 minutes or so.
Sometimes during weight training your heart rate will jump above that 85 percent mark, which is fine. If you're using weights, just make sure that your heart rate doesn't drop below 75 percent of your max for the duration of the workout.
Use Your Judgment
Don't have a heart rate monitor, or have trouble finding your pulse? No worries — when it comes to intensity, you'll learn to use your judgment. If your workout feels too easy, increase the intensity; if it feels too difficult or your form is compromised, decrease the intensity. You will find that your ability level changes as you keep working out and getting stronger, so it's important to understand your body and know when and how to increase your efforts in order to keep moving toward your goals.
Thursday, March 4, 2010
cardio
Strictly Cardio
Oh, you love cardio. I know it. But my program, for the most part, makes straight cardio exercise obsolete. The kind of resistance training I recommend includes cardio intervals and compound movements, which effectively raise your heart rate while burning fat. But as I always say, cardio is weight-loss extra credit — it's a great way to get a workout on days when you're giving your muscles a break from strength training. That's why it's important to get a few cardio basics under your belt, so that you know when to do cardio in relation to your resistance training.
If you plan on doing cardio on the same day as your resistance training, it's better to do it after your weight routine. While it's true that a 5-minute cardio warm-up is necessary before any resistance training, doing intense cardio beforehand will deplete most of your available blood sugar, which you need for those quick bursts of energy that resistance training requires. Also, cardio will fatigue your muscles before you lift a single weight, which will prevent you from maxing out your muscles' potential. On the days when you are resting your muscles and doing cardio alone, the best time of day is absolutely any time. The most important thing is that you do it.
At What Time?
And ever heard that it's best to do cardio first thing in the morning? The "exercise on an empty stomach" theory is absolutely untrue. A calorie is a calorie no matter what. It doesn't matter whether the calories are from fat or from carbs — as long as you burn more of them than you take in, you'll lose weight. If anything, working out on an empty stomach could make you feel weak and inhibit your performance. My advice? Do cardio whenever you have the energy for it.
Oh, you love cardio. I know it. But my program, for the most part, makes straight cardio exercise obsolete. The kind of resistance training I recommend includes cardio intervals and compound movements, which effectively raise your heart rate while burning fat. But as I always say, cardio is weight-loss extra credit — it's a great way to get a workout on days when you're giving your muscles a break from strength training. That's why it's important to get a few cardio basics under your belt, so that you know when to do cardio in relation to your resistance training.
If you plan on doing cardio on the same day as your resistance training, it's better to do it after your weight routine. While it's true that a 5-minute cardio warm-up is necessary before any resistance training, doing intense cardio beforehand will deplete most of your available blood sugar, which you need for those quick bursts of energy that resistance training requires. Also, cardio will fatigue your muscles before you lift a single weight, which will prevent you from maxing out your muscles' potential. On the days when you are resting your muscles and doing cardio alone, the best time of day is absolutely any time. The most important thing is that you do it.
At What Time?
And ever heard that it's best to do cardio first thing in the morning? The "exercise on an empty stomach" theory is absolutely untrue. A calorie is a calorie no matter what. It doesn't matter whether the calories are from fat or from carbs — as long as you burn more of them than you take in, you'll lose weight. If anything, working out on an empty stomach could make you feel weak and inhibit your performance. My advice? Do cardio whenever you have the energy for it.
Wednesday, March 3, 2010
Growth Hormone
Intense Exercise and Your Growth Hormone
After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.
The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise — like those cardio intervals I've give you in your Fitness Planner — growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.
Get Your Zs!
Of all the less-than-smart things we do to mess up our hormone balance, depriving ourselves of good-quality sleep is probably the dumbest. Growth hormone is released in adults in an average of five pulses throughout each day. The largest of these pulses happen during our deepest stage of sleep, stage 4. A University of Chicago study found that when people are deprived of this stage of sleep, their daily growth hormone levels fell 23 percent.
After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.
The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise — like those cardio intervals I've give you in your Fitness Planner — growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.
Get Your Zs!
Of all the less-than-smart things we do to mess up our hormone balance, depriving ourselves of good-quality sleep is probably the dumbest. Growth hormone is released in adults in an average of five pulses throughout each day. The largest of these pulses happen during our deepest stage of sleep, stage 4. A University of Chicago study found that when people are deprived of this stage of sleep, their daily growth hormone levels fell 23 percent.
Tuesday, March 2, 2010
Change
Fear of Change
Fear of change can keep you in a soul-crushing job, a bad relationship, or a physically destructive lifestyle. Ask yourself: Is the devil-you-know approach really good enough for you? Is your life making you happy? If you answered no to either of those questions, WHAT do you have to lose by embracing change?
The truth is, things should be changing — your body is changing, your habits are changing, your attitude is changing. This might be the point where, because of so much change, you're starting to freak out a little bit. You might be asking yourself, What will all this change mean — to my life's direction, my relationships, my identity?
I can't stress enough how important it is to resist any pressure you may be feeling from others to stop improving your habits or to remain a certain size. And don't worry if your spouse, family members, or friends aren't on board with your plans. You can't control them. They'll change if and when they want to change. Take care of yourself first.
Maybe you're afraid you won't know how to love yourself if you're not a certain size. Many people are buried in their weight, not knowing who they would be without it. This is especially a risk if you've never identified yourself as "skinny." Don't be afraid of what you'll be like when you're thinner. Feel the fear and do it anyway! And don't sabotage your efforts because you don't deem yourself worthy — you are SO deserving of achieving your weight-loss goal! Let's dig deep, get our hands dirty, and do this. What is there to be afraid of when you're healthy — besides living the life you're supposed to lead? When you're overweight and uncomfortable, there is so much less you can do, and you always live with the threat of having a stroke, developing type 2 diabetes, or getting cancer. Obviously, a lot more risks are involved if you give up and stay stuck instead of making changes.
The only thing that's holding you back from achieving your dreams is YOU. Believe in yourself, and stop letting your excuses keep you from living. Screw surviving — it's time to thrive!
Sticking With the Status Quo
Here's a really common manifestation of the fear of change, one I hear about all the time: You're afraid your partner won't love you if your size changes. And your partner is fearful that if you change, you might outgrow the relationship and leave. As a result, you or your partner — or you and your partner — might be trying to sabotage your weight loss so you can stick with the status quo. That's the wrong way to go, buddy. You are trying to change your life, but that doesn't mean your partner shouldn't or won't love you for doing just that.
Fear of change can keep you in a soul-crushing job, a bad relationship, or a physically destructive lifestyle. Ask yourself: Is the devil-you-know approach really good enough for you? Is your life making you happy? If you answered no to either of those questions, WHAT do you have to lose by embracing change?
The truth is, things should be changing — your body is changing, your habits are changing, your attitude is changing. This might be the point where, because of so much change, you're starting to freak out a little bit. You might be asking yourself, What will all this change mean — to my life's direction, my relationships, my identity?
I can't stress enough how important it is to resist any pressure you may be feeling from others to stop improving your habits or to remain a certain size. And don't worry if your spouse, family members, or friends aren't on board with your plans. You can't control them. They'll change if and when they want to change. Take care of yourself first.
Maybe you're afraid you won't know how to love yourself if you're not a certain size. Many people are buried in their weight, not knowing who they would be without it. This is especially a risk if you've never identified yourself as "skinny." Don't be afraid of what you'll be like when you're thinner. Feel the fear and do it anyway! And don't sabotage your efforts because you don't deem yourself worthy — you are SO deserving of achieving your weight-loss goal! Let's dig deep, get our hands dirty, and do this. What is there to be afraid of when you're healthy — besides living the life you're supposed to lead? When you're overweight and uncomfortable, there is so much less you can do, and you always live with the threat of having a stroke, developing type 2 diabetes, or getting cancer. Obviously, a lot more risks are involved if you give up and stay stuck instead of making changes.
The only thing that's holding you back from achieving your dreams is YOU. Believe in yourself, and stop letting your excuses keep you from living. Screw surviving — it's time to thrive!
Sticking With the Status Quo
Here's a really common manifestation of the fear of change, one I hear about all the time: You're afraid your partner won't love you if your size changes. And your partner is fearful that if you change, you might outgrow the relationship and leave. As a result, you or your partner — or you and your partner — might be trying to sabotage your weight loss so you can stick with the status quo. That's the wrong way to go, buddy. You are trying to change your life, but that doesn't mean your partner shouldn't or won't love you for doing just that.
Monday, March 1, 2010
Moderation
Moderation, Not Deprivation
So many people think eating healthy means deprivation — that is SO not the case. If you eat whole, great-tasting foods you will not feel deprived. And if there is something you're dying for, such as chocolate, don't feel like you can never have a piece of it again. Think in moderation that you can have a small piece of dark chocolate to keep you satisfied and within your calorie budget
So many people think eating healthy means deprivation — that is SO not the case. If you eat whole, great-tasting foods you will not feel deprived. And if there is something you're dying for, such as chocolate, don't feel like you can never have a piece of it again. Think in moderation that you can have a small piece of dark chocolate to keep you satisfied and within your calorie budget
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