Red Yeast Rice Lowers Cholesterol
Red Yeast Rice (RYR) has been consumed in parts of China for more than 1000 years. In the USA it is perhaps best known as the substance that provides Peking duck with its characteristic red coloring. RYR has also been used as a traditional treatment for circulatory problems in China. In the USA RYR has become a popular treatment for elevated serum cholesterol level.
For the past several decades many studies have confirmed that RYR lowers LDL-cholesterol levels.1 However, controversy arose about 10 years ago when researchers found that popular RYR supplements such as Cholestin contained lovastatin, a patented and FDA approved cholesterol-lowering drug sold by Merck as Mevacor. RYR has also been shown to contain a variety of other phytochemicals with statin-drug-like properties. The FDA banned the sale of RYR, which contained "lovastatin". RYR products sold today according to the FDA are supposed to have their naturally occurring lovastatin removed, but recent testing shows most still contain about 1mg of "lovastatin" per 600mg capsule. Typically RYR supplement dosages run from about 1200 to 1800mg providing about 2-3mg of lovastatin and perhaps a little more of other statin-like substances. By contrast, the usual starting dose for Mevacor and now also the generic version of lovastatin is about 20mg with available dosages ranging from 10 to 80mg.
A recent small study of 25 people who stopped prescription statin drugs because of muscle pain and weakness or other adverse effects suggests RYR may be less likely to cause adverse effects than prescription statin drugs. Dr. Thompson at the University of Connecticut collected data on people who were taking RYR products they purchased on their own for 4 or more weeks. He found retrospectively that on average RYR supplements had lowered their LDL-C level by 21% while causing no muscle pain or other significant adverse side effects.2 Another group of researchers conducted a doubleblind, placebo controlled clinical trial in about 60 people in the Philadelphia area who had also abandoned prescription statin drugs because of muscle soreness. The subjects in this study took either 600mg of RYR 3 times daily or a look-a-like placebo for 24 weeks. Two subjects in the RYR group and one in the placebo group stopped taking their capsules because of reported muscle soreness. LDL-C levels dropped more than 25% in the first RYR group after 12 weeks but less than 7% in the control group.3 Muscle soreness/ weakness (known as myocytis) is the most commonly reported adverse effect associated with prescription statins, effecting up to 10% of all patients. These patients are often left with few good medical alternatives. Prescription drugs such as Zetia, fibric acid derivatives, and/or resin appear to be less safe and efficacious than RYR. Data from these two studies shows for the vast majority of patients who must stop prescription statin drugs because of myocitis taking RYR significantly lowers LDL-C levels without triggering a return of myocytis.
A large randomized trial in China compared the effects of either a crude RYR extract to a placebo over an average follow-up period of 4.5 years. Not only did this RYR extract significantly improve blood lipids but more importantly it was shown to significantly reduce the coronary artery disease events by 45% and total mortality by 33%. The authors of this study concluded ".... long term therapy with [the RYR extract] significantly decreased the recurrence of coronary events and the occurrence of new CV events and deaths, improved lipoprotein regulation, and was safe and well tolerated."4
Bottom Line:
The FDA continues to approve the use of drugs to treat dyslipidemia with far less safety and demonstrated efficacy of RYR and RYR extracts. The FDA's partial ban on such natural products as RYR and its extracts appears more motivated by zeal to protect the financial interests of big pharmaceutical companies than assuring Americans have access to well regulated, safe, and effective nonproprietary therapeutic products.
By James J. Kenney, PhD, RD, FACN
1. Heber D, et al. Cholesterollowering effects of a proprietary Chinese red-yeast-rice dietary supplement. Am J Clin Nutr 1999;69:231-6fs
2. Venero JV, et al. lipid lowering efficacy of red yeast in a population intolerant to statins. Am J Cardiol 2010;105:664-6
3. Becker DJ, et al. Red yeast rice for dyslipidemia in statinintolerant patients. Ann Intern Med 2009;150:830-9
4. Kuo W. et al. Effect of XZK, an extract from red yeast Chinese rice, on coronary events in a Chinese population with previous myocardial infarction. Am J Cardiol 2008;101:1689-93
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Grilling this Weekend
Get Grilling This Fourth of July!
July Fourth is coming up, and for most Americans that means busting out the grill and getting ready for the family barbecue or block party. This is one American tradition that's actually pretty good for you — provided you don't stuff yourself — because grilling is one of the healthiest ways to cook. You don't have to use a lot of fats and oils, and you get great flavor without adding sauces and calories.
I personally am not a whiz when it comes to cooking, but my grill never lets me down. A lot of people who are new to grilling tell me they're hesitant to try it because they're not sure how long to cook their meats. Don't sweat it — just follow these guidelines.:
Burgers: 5 to 8 minutes on each side (10 to 16 minutes total)
Chicken breast: 4 to 6 minutes on each side (8 to 12 minutes total)
Fish (1/2-inch-thick fillet): 2 to 3 minutes on each side (4 to 6 minutes total)
Fish (1-inch-thick fillet): 4 to 6 minutes on each side (8 to 12 minutes total)
Lamb chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork tenderloin: 6 to 9 minutes on each side (12 to 18 minutes total; keep turning meat)
Shrimp: 3 to 4 minutes on each side (6 to 8 minutes total)
Steak: 6 to 9 minutes on each side (12 to 18 minutes total)
Remember, you don't need a special occasion to get grilling — use this method any night of the week for a quick and healthy meal!
Have a Burger, Hold the Toxins
Grilling meat does have one potential drawback. If you put fatty meats on the grill, the flare-ups they cause when the melting fat drips onto the flame may deposit carcinogens, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), on the meat. To avoid this, pick leaner cuts of meat and fish. If you're just grilling veggies and fruit, don't worry — HCAs and PAHs aren't an issue.
July Fourth is coming up, and for most Americans that means busting out the grill and getting ready for the family barbecue or block party. This is one American tradition that's actually pretty good for you — provided you don't stuff yourself — because grilling is one of the healthiest ways to cook. You don't have to use a lot of fats and oils, and you get great flavor without adding sauces and calories.
I personally am not a whiz when it comes to cooking, but my grill never lets me down. A lot of people who are new to grilling tell me they're hesitant to try it because they're not sure how long to cook their meats. Don't sweat it — just follow these guidelines.:
Burgers: 5 to 8 minutes on each side (10 to 16 minutes total)
Chicken breast: 4 to 6 minutes on each side (8 to 12 minutes total)
Fish (1/2-inch-thick fillet): 2 to 3 minutes on each side (4 to 6 minutes total)
Fish (1-inch-thick fillet): 4 to 6 minutes on each side (8 to 12 minutes total)
Lamb chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork tenderloin: 6 to 9 minutes on each side (12 to 18 minutes total; keep turning meat)
Shrimp: 3 to 4 minutes on each side (6 to 8 minutes total)
Steak: 6 to 9 minutes on each side (12 to 18 minutes total)
Remember, you don't need a special occasion to get grilling — use this method any night of the week for a quick and healthy meal!
Have a Burger, Hold the Toxins
Grilling meat does have one potential drawback. If you put fatty meats on the grill, the flare-ups they cause when the melting fat drips onto the flame may deposit carcinogens, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), on the meat. To avoid this, pick leaner cuts of meat and fish. If you're just grilling veggies and fruit, don't worry — HCAs and PAHs aren't an issue.
Monday, June 28, 2010
Lower Gut
Lose That Lower Gut Flab
Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.
Reverse Crunch
Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.
Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.
If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.
Give Yourself a Hand
If you're rocking your legs as you crunch, you're missing the mark (you're actually working your hip flexors, not your lower abs). If you aren't sure if you're doing reverse crunches correctly, place your hands on top of your pelvis, right below your hip bones. You should be able to feel your abdominal muscles working while you're doing the exercise.
Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.
Reverse Crunch
Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.
Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.
If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.
Give Yourself a Hand
If you're rocking your legs as you crunch, you're missing the mark (you're actually working your hip flexors, not your lower abs). If you aren't sure if you're doing reverse crunches correctly, place your hands on top of your pelvis, right below your hip bones. You should be able to feel your abdominal muscles working while you're doing the exercise.
Sunday, June 27, 2010
Setback?
Overcoming a Setback
It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
Wednesday, June 23, 2010
A Word About Lack of Exercise
Lack of Exercise
I can’t tell you how many people just let exercise slide as they get older — then turn around and blame their lagging metabolism on their hormones. Yes, as we age, our hormones naturally shift in ways that encourage weight gain. But it's just too easy to blame your protruding belly on your advancing years. The truth is, you probably haven't been taking care of yourself! The more you eat clean, live clean, and work out, the better your hormone balance will be, and the healthier your metabolism will remain.
The first thing you should do is step on the treadmill. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress, and it increases fat-burning hormones like testosterone, dehydroepiandrosterone (DHEA), and growth hormone. Not to mention, every pound of muscle burns three times more calories than every pound of fat does. You need exercise. Period.
I can’t tell you how many people just let exercise slide as they get older — then turn around and blame their lagging metabolism on their hormones. Yes, as we age, our hormones naturally shift in ways that encourage weight gain. But it's just too easy to blame your protruding belly on your advancing years. The truth is, you probably haven't been taking care of yourself! The more you eat clean, live clean, and work out, the better your hormone balance will be, and the healthier your metabolism will remain.
The first thing you should do is step on the treadmill. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress, and it increases fat-burning hormones like testosterone, dehydroepiandrosterone (DHEA), and growth hormone. Not to mention, every pound of muscle burns three times more calories than every pound of fat does. You need exercise. Period.
Tuesday, June 22, 2010
Getting Motivated
How To Get Motivated To Work Out
It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:
"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But, last Fall I did just that. I jogged, and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.
You'll never believe what you can do until you try something, and complete it. Jillian would shake you right out of that way of thinking. Making motivational boards for yourself, and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and though she finished way ahead of me, was right there to cheer me to my finish! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.
Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82
With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?
Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals.
It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:
"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But, last Fall I did just that. I jogged, and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.
You'll never believe what you can do until you try something, and complete it. Jillian would shake you right out of that way of thinking. Making motivational boards for yourself, and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and though she finished way ahead of me, was right there to cheer me to my finish! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.
Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82
With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?
Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals.
Monday, June 21, 2010
The Right Time to Weigh
The Right Time to Weigh In
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
Sunday, June 20, 2010
Buying Fresh
Why Buy Fresh?
There are many great reasons to buy fresh foods from your local farmers' markets, but one of the best is this: Fresh food tastes better! A tomato from the farmers' market, for instance, really tastes like a tomato; whereas tomatoes from the supermarket often taste like watered-down versions of the real thing.
"Fresh" is the key word here. At your farmers' market you'll find food that has been grown locally rather than being packed and shipped over the course of days from other parts of the country or elsewhere in the world. The sooner you buy farm-fresh produce after it's been harvest, the more nutrients you and your family will get.
At the farmers' market you'll find fruits and veggies that are seasonal, which means that the farmers are harvesting them at the peak of their natural season and the height of their taste. Another benefit to shopping for seasonal produce is that variety gets built into your shopping list — you're not choosing the same old thing available to you at the supermarket all the time.
Speaking of variety, local farmers often feature more varieties of individual types of produce than do supermarkets. You'll probably find more kinds of greens and rarer types of heirloom fruits and vegetables, as well as some other things you don't usually see in the mass-produced piles at the supermarket, like homemade cheeses, honeys, granolas, jams, and soaps.
Sure, the farmers' market may not be as easy as the one-stop shopping at your supermarket, but it will provide you with the freshest and most delicious produce. In addition, by supporting local farmers, you can help revitalize rural communities, allowing small farms to stay in business and continue to create an alternative venue for organic produce and other foods that are not genetically modified. So do a little research and find the local farmers' markets near you — they're popping up all over the place, both in the city and in the country!
Know Where Your Food Comes From
Another great benefit of shopping at the farmers' market is that you get to meet the people who grow your food. You can ask them about their farming methods to make sure the meat and produce you're buying are organic and free of antibiotics. You can also use your local farmers as resources for recipes, food preparation ideas, snack suggestions, and gardening advice. They have a real passion for what they do, and they're usually generous when it comes to offering their expertise on healthy eating and living.
There are many great reasons to buy fresh foods from your local farmers' markets, but one of the best is this: Fresh food tastes better! A tomato from the farmers' market, for instance, really tastes like a tomato; whereas tomatoes from the supermarket often taste like watered-down versions of the real thing.
"Fresh" is the key word here. At your farmers' market you'll find food that has been grown locally rather than being packed and shipped over the course of days from other parts of the country or elsewhere in the world. The sooner you buy farm-fresh produce after it's been harvest, the more nutrients you and your family will get.
At the farmers' market you'll find fruits and veggies that are seasonal, which means that the farmers are harvesting them at the peak of their natural season and the height of their taste. Another benefit to shopping for seasonal produce is that variety gets built into your shopping list — you're not choosing the same old thing available to you at the supermarket all the time.
Speaking of variety, local farmers often feature more varieties of individual types of produce than do supermarkets. You'll probably find more kinds of greens and rarer types of heirloom fruits and vegetables, as well as some other things you don't usually see in the mass-produced piles at the supermarket, like homemade cheeses, honeys, granolas, jams, and soaps.
Sure, the farmers' market may not be as easy as the one-stop shopping at your supermarket, but it will provide you with the freshest and most delicious produce. In addition, by supporting local farmers, you can help revitalize rural communities, allowing small farms to stay in business and continue to create an alternative venue for organic produce and other foods that are not genetically modified. So do a little research and find the local farmers' markets near you — they're popping up all over the place, both in the city and in the country!
Know Where Your Food Comes From
Another great benefit of shopping at the farmers' market is that you get to meet the people who grow your food. You can ask them about their farming methods to make sure the meat and produce you're buying are organic and free of antibiotics. You can also use your local farmers as resources for recipes, food preparation ideas, snack suggestions, and gardening advice. They have a real passion for what they do, and they're usually generous when it comes to offering their expertise on healthy eating and living.
Thursday, June 17, 2010
Shake it up
Taking Your Workout to the Next Level
Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.
Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.
Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:
When you lift the weight, your muscles contract positively, or concentrically.
At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
When you lower the weight, your muscles contract negatively, or eccentrically.
You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.
Good for the Body, Good for the Mind
We all know that change is good — and that holds true for fitness too! After all, challenging your muscles will help you reach your fitness goals. Varying your routine is also good for your mind! Doing the same thing over and over can get stale and dampen enthusiasm. A change in focus — however slight — will keep you coming back for more.
Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.
Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.
Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:
When you lift the weight, your muscles contract positively, or concentrically.
At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
When you lower the weight, your muscles contract negatively, or eccentrically.
You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.
Good for the Body, Good for the Mind
We all know that change is good — and that holds true for fitness too! After all, challenging your muscles will help you reach your fitness goals. Varying your routine is also good for your mind! Doing the same thing over and over can get stale and dampen enthusiasm. A change in focus — however slight — will keep you coming back for more.
Wednesday, June 16, 2010
Good Breakfast Recipe
WAFFLE WITH YOGURT, BERRIES, AND ALMONDS
Ingredients
• 1 waffle, whole-grain, frozen, such as Kashi Heart to Heart
• 6 ounce(s) yogurt, fat-free plain
• 1/2 cup(s) blueberries
• 3 teaspoon nuts, almonds, slivers
Preparation
Heat waffle in toaster according to package directions.
When cooked, place on plate. Top with yogurt, berries, and slivered almonds.
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 244
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 266 mg
Total Carbohydrate: 40 g
Dietary Fiber: 4 g
Protein: 13 g
Ingredients
• 1 waffle, whole-grain, frozen, such as Kashi Heart to Heart
• 6 ounce(s) yogurt, fat-free plain
• 1/2 cup(s) blueberries
• 3 teaspoon nuts, almonds, slivers
Preparation
Heat waffle in toaster according to package directions.
When cooked, place on plate. Top with yogurt, berries, and slivered almonds.
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 244
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 266 mg
Total Carbohydrate: 40 g
Dietary Fiber: 4 g
Protein: 13 g
Tuesday, June 15, 2010
Antibiotics
The Issue With Antibiotics
We in the United States are totally addicted to antibiotics. In our quest to kill anything around us that seems bothersome or threatening, we try to rid ourselves of every last germ with an arsenal of antibacterial products, we pump our livestock full of antibiotics — heck, we pump ourselves full of antibiotics.
Here's the deal: Not only is trying to eliminate most bacteria practically pointless but it can also be really counterproductive. Yes, there are lots of bad bacteria out there, and they can make us very sick. But there are also lots of good bacteria too. For example, beneficial bugs known as probiotics live in our stomachs and are integral to the healthy functioning of our immune and digestive systems. There's even some evidence that certain probiotics play a role in determining how many calories our bodies absorb from food and send to fat cells.
When you take antibiotics to wipe out the bad bacteria, you end up taking out probiotics, your best defense, at the same time. In addition, overuse of antibiotics can lead to antibiotic resistance — that is, the drugs become less effective over time because the bad bugs figure out how to adapt so they can survive. The best steps we can take to keep our immune systems strong and to maintain a healthy microbial balance are to eat the kinds of foods that replenish and feed our beneficial bacteria (like organic low-fat yogurt) and to choose organic meat and dairy products from animals that have been raised without the use of antibiotics. We also need to lose the habit of taking antibiotics every time we so much as sniffle.
Listen to Your Doctor
I'm not suggesting that you never take antibiotics again — sometimes there are really good reasons to use them. (That strep throat or sinus or urinary tract infection probably won't go away without them.) But very often, people take antibiotics for illnesses that aren't even caused by bacteria (colds and flu are caused by viruses, people!) — and that's a huge problem. If you're sick, get diagnosed by a doctor, and don't take antibiotics without a prescription or without being sure they're necessary.
We in the United States are totally addicted to antibiotics. In our quest to kill anything around us that seems bothersome or threatening, we try to rid ourselves of every last germ with an arsenal of antibacterial products, we pump our livestock full of antibiotics — heck, we pump ourselves full of antibiotics.
Here's the deal: Not only is trying to eliminate most bacteria practically pointless but it can also be really counterproductive. Yes, there are lots of bad bacteria out there, and they can make us very sick. But there are also lots of good bacteria too. For example, beneficial bugs known as probiotics live in our stomachs and are integral to the healthy functioning of our immune and digestive systems. There's even some evidence that certain probiotics play a role in determining how many calories our bodies absorb from food and send to fat cells.
When you take antibiotics to wipe out the bad bacteria, you end up taking out probiotics, your best defense, at the same time. In addition, overuse of antibiotics can lead to antibiotic resistance — that is, the drugs become less effective over time because the bad bugs figure out how to adapt so they can survive. The best steps we can take to keep our immune systems strong and to maintain a healthy microbial balance are to eat the kinds of foods that replenish and feed our beneficial bacteria (like organic low-fat yogurt) and to choose organic meat and dairy products from animals that have been raised without the use of antibiotics. We also need to lose the habit of taking antibiotics every time we so much as sniffle.
Listen to Your Doctor
I'm not suggesting that you never take antibiotics again — sometimes there are really good reasons to use them. (That strep throat or sinus or urinary tract infection probably won't go away without them.) But very often, people take antibiotics for illnesses that aren't even caused by bacteria (colds and flu are caused by viruses, people!) — and that's a huge problem. If you're sick, get diagnosed by a doctor, and don't take antibiotics without a prescription or without being sure they're necessary.
Saturday, June 12, 2010
Testosterone Boosting Foods
Foods That Boost Muscle Growth
Whether you're a girl or a guy, if you're trying to get fit, you're in the testosterone-boosting business. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too much testosterone.) Testosterone gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains — all good stuff. Some foods can help increase this helpful hormone — here's how you can take advantage of them.
Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone.
Steer Clear of These Testosterone Reducers
Just as some foods can raise your testosterone level, others can bring it down. Studies have show that alcohol reduces testosterone levels in men, and one study revealed an increase in testosterone levels among alcoholics who became sober. Just one more reason to hold yourself to one drink a day, tops. Not getting enough fat or protein can also cause testosterone to take a hit — so make sure your diet is balanced.
Whether you're a girl or a guy, if you're trying to get fit, you're in the testosterone-boosting business. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too much testosterone.) Testosterone gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains — all good stuff. Some foods can help increase this helpful hormone — here's how you can take advantage of them.
Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone.
Steer Clear of These Testosterone Reducers
Just as some foods can raise your testosterone level, others can bring it down. Studies have show that alcohol reduces testosterone levels in men, and one study revealed an increase in testosterone levels among alcoholics who became sober. Just one more reason to hold yourself to one drink a day, tops. Not getting enough fat or protein can also cause testosterone to take a hit — so make sure your diet is balanced.
Friday, June 11, 2010
Jilian's Advice on the Final 10 Pounds
How to Take Off Those Last 10 Pounds
You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.
The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:
Cut your sodium to 1,000 mg a day.
Drink at least 80 ounces of water daily.
Cut out processed foods.
Abstain from alcohol.
Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!
JILLIAN'S TIP OF THE DAY
Reward Yourself
When you achieve your goals, find ways to treat yourself like a king or queen, but without resorting to food. Try relaxing and pampering yourself. Take a long bubble bath; treat yourself to a manicure or a massage; buy yourself a little something you've been wanting; give yourself time to read a book. By taking the time to look after yourself, you're reminding yourself AND stating to the world that you're worth it and that you know you deserve the best life has to offer.
You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.
The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:
Cut your sodium to 1,000 mg a day.
Drink at least 80 ounces of water daily.
Cut out processed foods.
Abstain from alcohol.
Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!
JILLIAN'S TIP OF THE DAY
Reward Yourself
When you achieve your goals, find ways to treat yourself like a king or queen, but without resorting to food. Try relaxing and pampering yourself. Take a long bubble bath; treat yourself to a manicure or a massage; buy yourself a little something you've been wanting; give yourself time to read a book. By taking the time to look after yourself, you're reminding yourself AND stating to the world that you're worth it and that you know you deserve the best life has to offer.
Wednesday, June 9, 2010
Jillian on Caffiene
Can I Have Caffeine?
Q: What is your take on caffeine — is it good or bad? Should I skip it altogether, or maybe just stick to a daily limit?
A: Caffeine in moderation is a good thing. It improves cognitive function, inhibits insulin resistance, and speeds up your metabolism. The trick is not to overdo it! Too much caffeine can actually make us gain weight by burning out our adrenal glands and releasing stress hormones. For this reason, 400 milligrams (mg) a day should be the limit. (That's the equivalent of one to two large cups of coffee, depending on how strongly it's brewed.)
Some sources of caffeine are better than others. Organic, filtered coffee (not doctored up with sugar, artificial sweeteners, or cream) is okay. Green tea is a better choice because it promotes fat oxidation and is believed to improve insulin sensitivity. Limit your intake of caffeinated beverages to one or two a day — and because caffeine is a diuretic, you should drink one glass of water for every caffeinated drink. Also, you should have your last caffeinated drink before noon so that it doesn't interfere with your sleep.
JILLIAN'S TIP OF THE DAY
Fat-Burning Caffeine?
If you're interested in caffeine for its fat-burning benefits, try it in the form of a guarana pill or drink. Guarana is a tropical plant native to the Amazon jungle. It contains caffeine, but instead of producing a sudden energy surge and quick drop-off, guarana is absorbed slowly and therefore produces a more moderate energy boost that escalates gradually. Try 5 mg of guarana per pound of body weight, and take it about 40 minutes before your workout.
Q: What is your take on caffeine — is it good or bad? Should I skip it altogether, or maybe just stick to a daily limit?
A: Caffeine in moderation is a good thing. It improves cognitive function, inhibits insulin resistance, and speeds up your metabolism. The trick is not to overdo it! Too much caffeine can actually make us gain weight by burning out our adrenal glands and releasing stress hormones. For this reason, 400 milligrams (mg) a day should be the limit. (That's the equivalent of one to two large cups of coffee, depending on how strongly it's brewed.)
Some sources of caffeine are better than others. Organic, filtered coffee (not doctored up with sugar, artificial sweeteners, or cream) is okay. Green tea is a better choice because it promotes fat oxidation and is believed to improve insulin sensitivity. Limit your intake of caffeinated beverages to one or two a day — and because caffeine is a diuretic, you should drink one glass of water for every caffeinated drink. Also, you should have your last caffeinated drink before noon so that it doesn't interfere with your sleep.
JILLIAN'S TIP OF THE DAY
Fat-Burning Caffeine?
If you're interested in caffeine for its fat-burning benefits, try it in the form of a guarana pill or drink. Guarana is a tropical plant native to the Amazon jungle. It contains caffeine, but instead of producing a sudden energy surge and quick drop-off, guarana is absorbed slowly and therefore produces a more moderate energy boost that escalates gradually. Try 5 mg of guarana per pound of body weight, and take it about 40 minutes before your workout.
Tuesday, June 8, 2010
Jililian on Women and Testosterone
The Key to Building Calorie-Burning Muscle
For many women, the word "testosterone" conjures the image of a muscle-bound sports player or a knuckle-dragging Neanderthal. But it turns out that testosterone is not just for guys — it and another androgenic hormone, dehydroepiandrosterone (DHEA), are forces of good in women's metabolic war too. They can help us boost our energy, motivate us to hit the gym, and help us build calorie-burning muscle. That's why we have to do everything we can to protect our levels of these hormones, because as we get older, they start to head south.
Androgens like testosterone and DHEA are anabolic hormones — by definition, they build rather than destroy. And what they build, thank goodness, is mostly muscle. In both men and women, testosterone helps increase lean muscle mass and strength, boosts libido, and improves energy.
Unfortunately, as we age, our production of testosterone and DHEA trends downward. Our libidos slip, our muscles lose mass, we gain abdominal fat, and our bones weaken. Motivation to exercise decreases, which is absolutely tragic because exercise helps boost testosterone. To make matters worse, as people gain weight, their bodies start to convert more of their testosterone to estrogen. This estrogen can then start to overshadow the effects of testosterone in a vicious cycle: more estrogen, more fat; more fat, more estrogen. The testosterone gets crowded out of the equation.
Eating right, exercising, and managing stress are all crucial to keeping testosterone and DHEA levels high. Members of my online program will learn more about testosterone-boosting foods later in the week — stay tuned!
JILLIAN'S TIP OF THE DAY
Should You Supplement?
Testosterone supplementation is a new approach being considered for men and women, and although some research seems promising, doctors are remaining cautious until longer-term studies are completed. A clear danger involves younger people who try to supplement their androgens without the help of an endocrinologist. Another risk involves people who self-diagnose "adrenal fatigue." The bottom line: Don't mess around with supplementation without medical assistance. You're much better off optimizing your body's natural production of androgens.
For many women, the word "testosterone" conjures the image of a muscle-bound sports player or a knuckle-dragging Neanderthal. But it turns out that testosterone is not just for guys — it and another androgenic hormone, dehydroepiandrosterone (DHEA), are forces of good in women's metabolic war too. They can help us boost our energy, motivate us to hit the gym, and help us build calorie-burning muscle. That's why we have to do everything we can to protect our levels of these hormones, because as we get older, they start to head south.
Androgens like testosterone and DHEA are anabolic hormones — by definition, they build rather than destroy. And what they build, thank goodness, is mostly muscle. In both men and women, testosterone helps increase lean muscle mass and strength, boosts libido, and improves energy.
Unfortunately, as we age, our production of testosterone and DHEA trends downward. Our libidos slip, our muscles lose mass, we gain abdominal fat, and our bones weaken. Motivation to exercise decreases, which is absolutely tragic because exercise helps boost testosterone. To make matters worse, as people gain weight, their bodies start to convert more of their testosterone to estrogen. This estrogen can then start to overshadow the effects of testosterone in a vicious cycle: more estrogen, more fat; more fat, more estrogen. The testosterone gets crowded out of the equation.
Eating right, exercising, and managing stress are all crucial to keeping testosterone and DHEA levels high. Members of my online program will learn more about testosterone-boosting foods later in the week — stay tuned!
JILLIAN'S TIP OF THE DAY
Should You Supplement?
Testosterone supplementation is a new approach being considered for men and women, and although some research seems promising, doctors are remaining cautious until longer-term studies are completed. A clear danger involves younger people who try to supplement their androgens without the help of an endocrinologist. Another risk involves people who self-diagnose "adrenal fatigue." The bottom line: Don't mess around with supplementation without medical assistance. You're much better off optimizing your body's natural production of androgens.
Monday, June 7, 2010
Choose Lower Calorie Density
Very low-calorie-dense foods have 0 to 0.5 calories
per gram. These include nonstarchy vegetables,
many fruits, skim milk and light nonfat yogurt.
Low-calorie-dense foods have 0.6 to 1.4 calories
per gram. These include starchy vegetables, cooked
grains (barley, rice, pasta), canned beans, canned
fruit, skinless turkey breast, low-fat fish and shrimp.
Medium-calorie-dense foods have 1.5 to 3.9
calories per gram. These include chicken breast,
whole-wheat bread, apple pie, bagels, lean ground
beef and dried fruit.
High-calorie-dense foods have 4.0 to 9.0 calories
per gram. These include baked and regular chips,
croissants, cookies, French fries, pretzels, oils, margarine,
cake and many other high-fat/high-sugar
foods.
per gram. These include nonstarchy vegetables,
many fruits, skim milk and light nonfat yogurt.
Low-calorie-dense foods have 0.6 to 1.4 calories
per gram. These include starchy vegetables, cooked
grains (barley, rice, pasta), canned beans, canned
fruit, skinless turkey breast, low-fat fish and shrimp.
Medium-calorie-dense foods have 1.5 to 3.9
calories per gram. These include chicken breast,
whole-wheat bread, apple pie, bagels, lean ground
beef and dried fruit.
High-calorie-dense foods have 4.0 to 9.0 calories
per gram. These include baked and regular chips,
croissants, cookies, French fries, pretzels, oils, margarine,
cake and many other high-fat/high-sugar
foods.
Friday, June 4, 2010
Sumo Squat
The Sumo Squat
Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
Fancy Footwork
Did you know that you can target different parts of your quadriceps muscles by changing the position of your feet during squats? Toes angled slightly inward accent inner muscles, and toes angled slightly outward make the outer quads work harder. For sculpted thighs, use a different foot position for each squat exercise.
Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
Fancy Footwork
Did you know that you can target different parts of your quadriceps muscles by changing the position of your feet during squats? Toes angled slightly inward accent inner muscles, and toes angled slightly outward make the outer quads work harder. For sculpted thighs, use a different foot position for each squat exercise.
Thursday, June 3, 2010
Neat Post from a Fellow Weight Loss Doc
LOSE 100#. AVOID STOMACH SURGERY.
Posted 6/1/2010 2:33:00 PM by Dr John La Puma
One of the best ways to help people transform their lives and create their own food revolution is to describe how my extraordinary patients’ do it: this is #6 of 7.*
Kathi uses seat belt extenders on airplanes and airplane trays ride up on her stomach. Her car seat is back as far as it can go.
She owns no pants without elastic waists, except those that do not fit. Sometimes she stops breathing when she sleeps. Her sister died of diabetic ketoacidosis last year.
I recommended that Kathi see a bariatric surgeon for a gastric bypass. It does carry risk and means learning new eating habits, but it works very well.
She refused. She had taken every diet pill and intimidated every dietitian she had met. She rejected theories of genetic fatalism. She knew that I could help her.
So I agreed to try. I drew a plate. Three-quarters vegetables and one-quarter other foods—foods she chose. She would see me and her physician regularly.
We have continued to work at it. As Oprah has said, “I’ve been through lots of diet programs, and there’s nothing like getting up and getting going and going for a walk in the morning.”
Over 3 years she lost 120 pounds. And has kept off 60, after 5 years. Not perfect. But better.
Posted 6/1/2010 2:33:00 PM by Dr John La Puma
One of the best ways to help people transform their lives and create their own food revolution is to describe how my extraordinary patients’ do it: this is #6 of 7.*
Kathi uses seat belt extenders on airplanes and airplane trays ride up on her stomach. Her car seat is back as far as it can go.
She owns no pants without elastic waists, except those that do not fit. Sometimes she stops breathing when she sleeps. Her sister died of diabetic ketoacidosis last year.
I recommended that Kathi see a bariatric surgeon for a gastric bypass. It does carry risk and means learning new eating habits, but it works very well.
She refused. She had taken every diet pill and intimidated every dietitian she had met. She rejected theories of genetic fatalism. She knew that I could help her.
So I agreed to try. I drew a plate. Three-quarters vegetables and one-quarter other foods—foods she chose. She would see me and her physician regularly.
We have continued to work at it. As Oprah has said, “I’ve been through lots of diet programs, and there’s nothing like getting up and getting going and going for a walk in the morning.”
Over 3 years she lost 120 pounds. And has kept off 60, after 5 years. Not perfect. But better.
Tuesday, June 1, 2010
Don't Buy These
"What Not to Buy
Processed foods may be convenient, but most of them wreak havoc on our bodies and our metabolisms. Find out which toxic foods to avoid at all costs.
No one has enough time these days, as we juggle work, family, and a million daily errands. Turning to processed foods can make life easier, no doubt, but it certainly doesn’t do us any favors when it comes to our health.
A processed food is one that's been canned, frozen, dehydrated, or had chemicals added to make it last longer, texurize it, soften it, or allow it to sit on the shelf forever. While some of these foods — like frozen or pre-chopped veggies — can be a godsend, other ones are like poison for the body. These toxic products are full of cheap chemicals that dilute the food's healthful whole ingredients. Here are six foods you must eliminate to restore your hormonal balance and put you on the road to a healthy, hot body.
1. Refined Grains
Foods made of refined grains are everywhere — in white pasta, flour tortillas, white rice, and white bread. While refining grains helps extend their shelf life, the process also strips them of the good stuff, like most of their fiber, vitamins, and minerals. Even worse, often sugars, salt, fats, and chemicals are then added to these foods. Now that the grains have lost all their healthful nutrients, they're so easy to digest that they guarantee skyrocketing blood-sugar levels and insulin spikes, which mess with your hunger level and ability to burn fat. So stick to whole grains, choosing products that list "100 percent whole ___" as the first ingredient. If you insist on eating some refined grains, make sure they have at least two grams of fiber per serving.
2. Trans Fats
Trans fats (also called hydrogenated fats) are among the most evil foods in the world. They're added to snacks and baked goods, like chips, crackers, cookies, pies, doughnuts, cake, and bread, so they can sit on the shelf for ages and retain their "freshness." These nasty fats are also found in foods like margarine, many fried and fast foods, and even salad dressing.
A small amount of natural trans fats are found in meat, but it’s not those you need to worry about. It's the man-made versions of these fats that you must avoid at all costs. They're created when a regular fat, like corn or palm oil, is blasted with hydrogen to change the liquid into a solid at room temperature. This processed fat does benefit the processed-food industry, but it hurts you. The stuff clogs arteries and causes obesity. It can boost LDL cholesterol (the “bad” kind) and lower HDL cholesterol (the “good” kind), adding to the risk of heart attack and heart disease. There is no safe limit to this stuff! So toss out anything with "shortening" or "partially hydrogenated oil" of any type — palm, corn, soybean — in its ingredient list, as they always include trans fat.
3. High-Fructose Corn Syrup
As one of the cheapest sweeteners around, high-fructose corn syrup (HFCS) is found in everything from bread, yogurt, and cookies to ketchup and soda. It's hard to avoid this stuff! Production of this sugar substitute has increased 350 percent since 1980, and obesity has skyrocketed during this time, too. Coincidence? Definitely not. HFCS is the most evil refined grain of all, since all it does is boost our fat-storing hormones and contribute to us eating more and gaining weight. I have a zero-tolerance policy for this garbage. Train yourself to stay away from all products that have HFCS in their ingredients list.
4. Artificial Sweeteners
I used to be all for artificial sweeteners — I was a Diet Coke addict, for crying out loud — but that was before I was up on the research indicating they might actually make us fat. These bad guys include aspartame (NutraSweet, Equal), saccharin (Sweet'N Low, SugarTwin), and sucralose (Splenda), and ironically enough, they may put us in even greater metabolic danger than real sugar or HFCS. There are many theories for why this is, ranging from our bodies essentially "forgetting" that sweet things contain lots of calories to some of these sweeteners causing permanent damage to our brain's appetite center. Regardless of which theory wins, it's best to avoid these sweeteners altogether. In fact, I prefer that you keep your consumption of all sugar as low as possible. Beware, too, that there are lots of names for sugar, like honey, syrup, evaporated cane juice, and pretty much anything that ends in "-ose" (like glucose and fructose).
5. MSG and Glutamates
You've probably heard of MSG (monosodium glutamate), but do you know what it's used for? MSG and other glutamates are "flavor enhancers," meaning they artificially boost the taste of your food. You'll find this stuff in everything from canned ravioli, soup, and tuna to bouillon, ice cream, and ranch dressings. Some processed foods even have a few different kinds of glutamates. It turns out that high levels of these glutamates may mess with our brain chemistry big time, causing damage to the brain's appetite center. There's still heated debate over MSG's safety, but why take the risk when there are so many natural ways to boost your food's flavor, like spices and fresh herbs?
6. Artificial Preservatives and Colors
Ingredients don't get more fake than the many artificial preservatives and colors found in our foods. There's evidence that these chemicals mess up our biochemisty, inhibit our metabolism, and get in the way of losing weight. Plus, some of them are suspected to be human carcinogens. Do you need any more reasons to avoid this stuff like the plague?
I'll admit that it's hard to cut out all artificial preservatives and colors, but here are some big ones you should definitely avoid:
Butylated hydroxyanisole (BHA) — a potential carcinogen and endocrine disruptor
Sodium nitrate and sodium nitrite — preservatives found in processed meats that may contribute to metabolic syndrome and colon cancer
Sodium benzoate or potassium benzoate — preservatives in sodas that may be carcinogenic when combined with ascorbic acid (vitamin C), another common additive to sodas
If you can't memorize these names, much less pronounce them, just remember this: The shorter the ingredients list on a food product label, the better the food is. If the list is a mile long and you can’t pronounce half of it, that's a pretty good hint that your food is chock-full of preservatives, colors, and other additives. "
Processed foods may be convenient, but most of them wreak havoc on our bodies and our metabolisms. Find out which toxic foods to avoid at all costs.
No one has enough time these days, as we juggle work, family, and a million daily errands. Turning to processed foods can make life easier, no doubt, but it certainly doesn’t do us any favors when it comes to our health.
A processed food is one that's been canned, frozen, dehydrated, or had chemicals added to make it last longer, texurize it, soften it, or allow it to sit on the shelf forever. While some of these foods — like frozen or pre-chopped veggies — can be a godsend, other ones are like poison for the body. These toxic products are full of cheap chemicals that dilute the food's healthful whole ingredients. Here are six foods you must eliminate to restore your hormonal balance and put you on the road to a healthy, hot body.
1. Refined Grains
Foods made of refined grains are everywhere — in white pasta, flour tortillas, white rice, and white bread. While refining grains helps extend their shelf life, the process also strips them of the good stuff, like most of their fiber, vitamins, and minerals. Even worse, often sugars, salt, fats, and chemicals are then added to these foods. Now that the grains have lost all their healthful nutrients, they're so easy to digest that they guarantee skyrocketing blood-sugar levels and insulin spikes, which mess with your hunger level and ability to burn fat. So stick to whole grains, choosing products that list "100 percent whole ___" as the first ingredient. If you insist on eating some refined grains, make sure they have at least two grams of fiber per serving.
2. Trans Fats
Trans fats (also called hydrogenated fats) are among the most evil foods in the world. They're added to snacks and baked goods, like chips, crackers, cookies, pies, doughnuts, cake, and bread, so they can sit on the shelf for ages and retain their "freshness." These nasty fats are also found in foods like margarine, many fried and fast foods, and even salad dressing.
A small amount of natural trans fats are found in meat, but it’s not those you need to worry about. It's the man-made versions of these fats that you must avoid at all costs. They're created when a regular fat, like corn or palm oil, is blasted with hydrogen to change the liquid into a solid at room temperature. This processed fat does benefit the processed-food industry, but it hurts you. The stuff clogs arteries and causes obesity. It can boost LDL cholesterol (the “bad” kind) and lower HDL cholesterol (the “good” kind), adding to the risk of heart attack and heart disease. There is no safe limit to this stuff! So toss out anything with "shortening" or "partially hydrogenated oil" of any type — palm, corn, soybean — in its ingredient list, as they always include trans fat.
3. High-Fructose Corn Syrup
As one of the cheapest sweeteners around, high-fructose corn syrup (HFCS) is found in everything from bread, yogurt, and cookies to ketchup and soda. It's hard to avoid this stuff! Production of this sugar substitute has increased 350 percent since 1980, and obesity has skyrocketed during this time, too. Coincidence? Definitely not. HFCS is the most evil refined grain of all, since all it does is boost our fat-storing hormones and contribute to us eating more and gaining weight. I have a zero-tolerance policy for this garbage. Train yourself to stay away from all products that have HFCS in their ingredients list.
4. Artificial Sweeteners
I used to be all for artificial sweeteners — I was a Diet Coke addict, for crying out loud — but that was before I was up on the research indicating they might actually make us fat. These bad guys include aspartame (NutraSweet, Equal), saccharin (Sweet'N Low, SugarTwin), and sucralose (Splenda), and ironically enough, they may put us in even greater metabolic danger than real sugar or HFCS. There are many theories for why this is, ranging from our bodies essentially "forgetting" that sweet things contain lots of calories to some of these sweeteners causing permanent damage to our brain's appetite center. Regardless of which theory wins, it's best to avoid these sweeteners altogether. In fact, I prefer that you keep your consumption of all sugar as low as possible. Beware, too, that there are lots of names for sugar, like honey, syrup, evaporated cane juice, and pretty much anything that ends in "-ose" (like glucose and fructose).
5. MSG and Glutamates
You've probably heard of MSG (monosodium glutamate), but do you know what it's used for? MSG and other glutamates are "flavor enhancers," meaning they artificially boost the taste of your food. You'll find this stuff in everything from canned ravioli, soup, and tuna to bouillon, ice cream, and ranch dressings. Some processed foods even have a few different kinds of glutamates. It turns out that high levels of these glutamates may mess with our brain chemistry big time, causing damage to the brain's appetite center. There's still heated debate over MSG's safety, but why take the risk when there are so many natural ways to boost your food's flavor, like spices and fresh herbs?
6. Artificial Preservatives and Colors
Ingredients don't get more fake than the many artificial preservatives and colors found in our foods. There's evidence that these chemicals mess up our biochemisty, inhibit our metabolism, and get in the way of losing weight. Plus, some of them are suspected to be human carcinogens. Do you need any more reasons to avoid this stuff like the plague?
I'll admit that it's hard to cut out all artificial preservatives and colors, but here are some big ones you should definitely avoid:
Butylated hydroxyanisole (BHA) — a potential carcinogen and endocrine disruptor
Sodium nitrate and sodium nitrite — preservatives found in processed meats that may contribute to metabolic syndrome and colon cancer
Sodium benzoate or potassium benzoate — preservatives in sodas that may be carcinogenic when combined with ascorbic acid (vitamin C), another common additive to sodas
If you can't memorize these names, much less pronounce them, just remember this: The shorter the ingredients list on a food product label, the better the food is. If the list is a mile long and you can’t pronounce half of it, that's a pretty good hint that your food is chock-full of preservatives, colors, and other additives. "
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