Bloating?

Beat the Bloat


You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name a few.

When you eat sodium, the excess sodium is deposited just beneath the skin where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated.

You don't have to make yourself crazy over this, because there is sodium in everything! But here are a few tips:

Read labels to check the sodium content of what you're eating.

Replace processed foods with fresh.

Avoid prepackaged and canned foods.

Be wary of salt-laden condiments and use very little soy sauce, mustard, and table salt.

Go easy on dairy, and avoid processed meat (hot dogs, jerky, bologna, corned beef), anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter.

Here are some sodium-free substitutes you can use instead: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.

Go Veggies!

Diuretic veggies will also help because they contain potassium, which can help prevent fluid retention and metabolic slowdown. Spinach, lettuce, all greens (mustard, collard, beet, dandelion), parsley, argula, watercress, asparagus, and cucumber all have diuretic qualities. So eat up!

Burn Calories at Your Desk Job

Desk Job Blues


Q: I just took a desk job, and this sitting down all day is driving me nuts. I feel so lazy, but I work long hours and am exhausted by the time I get home. Is there anything I can do during the day (at my desk, even) to keep from being completely sedentary?

A: Is it possible to use your lunch break for physical activity, and eat at your desk when you get back? Take a walk around the neighborhood, or sign up for a quick, 30-minute class at the local Curves. If the answer is no, there are other options for working activity in at the office — you just have to be willing to get creative (and sometimes, look a little silly):

Put on a headset and pace while you talk on the phone.

Do 10 push-ups every hour off the edge of your desk.

Do 30-second static squats, in which you hover over the seat of your chair, every 20 minutes.

Stretch your body out while you are sitting to get the blood flowing.

Do calf raises while standing in your cubicle. Bring a pair of light dumbbells — or use water bottles — and do biceps curls, triceps extensions, and shoulder raises and presses, all while sitting in your chair.

You can also try popping in a workout DVD before you go to work or as soon as you get home to save yourself the travel time to and from a gym.

Reading Labels

Read the Fine Print on Labels


Ever been told to "read the fine print" before signing a contract? It's a warning to check for loop holes and problematic terms before committing to something, right?

Well, it's a crummy fact of life but many things don't come as advertised. Packaged foods are no exception. Many items that are billed as healthy on the front label, reveal another story when you check out the ingredients on the back.

Don't be fooled by advertising. Avoid bad choices and be on the alert for these common food label traps:

Fat Free: Fat-free foods can be higher in carbs than their regular counterparts and may have almost as many calories. Fat-free cookies are a perfect example. Fat-free is not necessarily a better choice. Read your labels carefully.

Serving Size: If it seems too good to be true, then it probably is. You cannot use half a bottle of butter spray and still think you're getting zero calories and zero grams of fat! It's true that per serving it's just that, but spray your entire bowl of popcorn and you've got way more calories and fat than you intended.

Trans fats: While you're being smart looking at the packaging that says "trans fat-free," but you see on ingredient list that it contains partially hydrogenated oil. You may think your meal is in the clear because the outside packaging, and while it's technically true if you only eat one-serving, but if you're going for more than one serving, you'd be eating the nasty trans fat too — something you're supposed to avoid at all costs!

Be cautious and keep yourself informed!

Check It Out

Hey, you will spend a lot of time reading labels at first. It will get easier though — trust me. Once you're familiar with a particular product's label you'll know if it's a good choice in the future. Then you'll be down to reading the labels on new products. Having said that, don't assume that the products you buy every week will always be a good choice. Companies do change their product formulas, serving sizes, etc. So if a favorite product suddenly has a new look, read the back carefully.

Hummus Recipe

A Tasty Twist on Traditional Hummus


So many folks tell me they work so hard to count their calories and then blow it all on a fattening treat. Don't let snacks sidetrack your progress! Want a healthy go-to? Try this new twist on tasty hummus. So easy to whip up and it keeps well too. Pop it in a small snack size BPA-free travel container with some fresh veggies or homemade whole-wheat pita chips and enjoy!

Black Bean Hummus

Ingredients

16 ounces black beans, drained

16 ounces butter beans, drained

1 clove of garlic, minced

1 teaspoon ground cumin

2 tablespoons tahini (sesame seed paste)

1 tablespoon freshly squeezed lemon juice

4 tablespoons olive oil

1 dash salt and black pepper, to taste

1 bunch fresh cilantro, for garnish (optional)

Preparation

Place all ingredients except salt, pepper and cilantro in food processor bowl; blend together well. Season to taste with salt and pepper; cover and chill.

Garnish with cilantro and serve with fresh crudit&eactute;s and homemade whole-wheat pita chips.



Makes about 3 cups (18 servings).

Get These Nutrients

Restoring Missing Nutrients With Power Foods


When you consider what we Americans typically put into our bodies each day — all the junk food, refined and enriched grains, and other sources of empty calories — it's not surprising that more than 80 percent of us don't meet the daily recommendations for key nutrients. Many vitamins and other micronutrients are necessary for hormone production, which means that to maintain a healthy metabolism, we need to pay attention to our nutrient intake.

Here are just a few key nutrients you probably need to restore to your diet. The daily nutrient intakes listed are recommendations of the Linus Pauling Institute at Oregon State University, a world-renowned research center on the science of micronutrients.

Pantothenic acid (5 milligrams a day): All steroid hormones, including estrogen and progesterone, can be produced only when you have enough pantothenic acid, or vitamin B5.

Food sources: 8 ounces yogurt (1.35 mg); ½ cup sweet potato (0.88 mg)

Potassium (4.7 grams a day): Potassium is both a mineral and an electrolyte that regulates as much as 40 percent of our resting metabolic rate.

Food sources: 1 medium baked potato (926 mg); 6 ounces tomato juice (417 mg)

Vitamin B6 (2 milligrams a day): This vitamin helps the body release glucose from stored glycogen. It also binds to the receptors for steroid hormones, preventing the uptake of excessive hormones and thus possibly helping to reduce the risk of breast and prostate cancer.

Food sources: 3 ounces chicken (0.51 mg); 1 medium banana (0.43 mg)

Zinc (15 milligrams a day): Zinc levels are linked to levels of leptin, the hormone that helps us feel satisfied after eating. Food sources: 6 medium oysters (76 mg); 3 ounces dark-meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg)

Cover Your Bases With a Multivitamin

Ideally, all of our nutrients would come from the foods we eat. But given changes in farming methods, the sad state of our soil, and the lack of biodiversity in this country, even our whole foods are not nearly as nutritious as they once were. Taking a high-quality multivitamin can help ensure that you're getting the nutrients you need. Look for a multi with all the ingredients listed above plus biotin, folic acid, niacin, riboflavin, thiamine, copper, magnesium, selenium, chromium, calcium, and vitamins A, B12, C, D, E, and K. Premenopausal women should choose a multivitamin that also contains iron.

Eating to Balance Hunger Hormones

Eat to Balance Your Hunger Hormones


The hormone leptin is released from your fat cells after you eat to tell your body to stop feeling hungry and start burning calories. So the more leptin the merrier, right? Not exactly. The more fat you have on your body, the more leptin you produce, and excess leptin can eventually cause your body to become resistant. If your body is resistant to leptin, the hormone can't do its job. The goal is to optimize your leptin levels by choosing foods that work to increase your body's sensitivity to leptin and strategically raise levels of it when necessary. Here are a few of the nutrients you should look for.

Eicosapentaenoic acid (EPA): This type of omega-3 fatty acid stimulates leptin production by increasing the metabolism of glucose. It's found in cold-water fish, such as wild salmon, mackerel, sardines, and herring. (Farm-raised fish are not a great source of EPA or other omega-3s because their diet makes them produce more omega-6 fatty acids than omega-3s. Omega-6 fatty acids encourage inflammation and can counter the healthful effects of omega-3s.) Other types of omega-3s can cause a temporary dip in leptin levels, which can help you kick-start a sluggish metabolism.

Protein: One study found that increasing protein to 30 percent of total daily calorie intake improved participants' leptin sensitivity, which resulted in overall lowered calorie intake. Good sources of protein include yogurt, Pacific wild salmon, turkey, eggs, and peanut butter.

Zinc: This mineral acts like EPA, in that it raises leptin levels. Oysters, red meat, poultry, beans, nuts, whole grains, fortified breakfast cereals, and dairy products are all good sources of zinc.

What to Avoid

The list of foods that lower leptin levels or inhibit the action of leptin includes many of the foods I warn you to avoid for other reasons. Foods high in saturated or trans fats may block leptin from reaching the brain. Alcohol is no friend to your leptin levels, and animal research suggests that high-fructose corn syrup causes leptin resistance. Steer clear of these foods! Also, eating a huge dinner can delay leptin release, so you want to be sure to spread your calories evenly throughout the day.

Metabolic Testing

Metabolic Testing


Do you wonder if you have a low metabolism?

Are you stuck on a weight “plateau” and want to know how many calories a day to eat to come off the plateau?

Are you at your goal weight and want to know how many calories a day to eat to maintain your goal weight?

If you answered “yes” to any of these questions, we can help you! Introducing the Korr Meta-Check metabolism test – now available at Physician Assisted Weight Loss. This easy, non-invasive breathing test takes 20 minutes to perform. It will tell you with scientific precision the exact number of calories you burn in 24 hours. It comes with a detailed printed report of your results so that you know:

1. Your metabolic rate


2. How your metabolism compares to the rest of the population, and


3. How many calories to eat to lose weight, or


4. How many calories a day to eat to maintain your weight

Interested in having the Meta-Check test? The cost for patients is $75. Call for an appointment - 919.490.8899

Korr Meta-Check

Think your metabolism is slow?  Would you like to know what it is?  If you want to know, I have a test that will tell you exactly.  Call me or email me if you are interested.

Got a Good Tip?

If you have a good tip or story about dieting, nutrition, or exercise send it to me via email.  I would love to post it on this blog.

Good Email about Exercise from One of My Patients

Hello!
Friends at Dr. Simonds clinic:
I just finished a 35-minute video on the Exercise TV channel and I wanted to spread the word.
It's by Leslie Sansone (or Sansome) and sponsored by the American heart Assoc. It is billed as a '2 mile walk at home' but it's much more than a walk. There's enough variety to keep it fun and to keep it interesting enough to lose sight of the time (i.e you're not watching the clock).
I would highly recommend for mature women (like me) who are not athletic or who need to 'get back in the game' gently.

Connie Campanaro

My Metabolism

Using the Korr Meta-Check, I ran a test of my metabolism last night.  It is great!  My resting metabolic rate (rmr) is 3053 calories per 24 hours.  That means I burn 3053 calories sleeping and sitting in a chair.  Every time I move to do anything the calories I burn will go up.  Based on my activities of daily living and 30 minutes of brisk walking, I burn a total of 4349 calories every 24 hours!!!!!  Yea!!!! That means I can eat and drink this amount and not gain weight. 

If you are interested in having this simple test run on you, give us a call and we can schedule it.  The number is 919.490.8899

How Good is Your Metabolism?

We are expanding our capabilities this year at Physician Assisted Weight Loss.  We now offer precision testing of your metabolic rate.  Using a device made by Korr Medical Technologies, we can tell you precisely how many calories you burn daily.  Knowing this number is a very good thing.  The test only takes about 15 minutes to perform, and there is no pain or discomfort.  I will soon be posting additional information about the test. Stay tuned.

Leptin Resistance

Always Hungry? Maybe This Hormone Is Out of Whack
I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.
To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.
You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.
This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.

The Role of Fat

You probably don't think of fat as an active part of your body, do you? Although researchers used to believe that fat cells were just big blobs of yuck waiting to get bigger or smaller, they now know that fat is an enormous endocrine gland, actively producing and reacting to hormones. The less fat you have, the less likely you are to overload your leptin receptors and deafen them to what leptin is trying to tell them — one more reason that fat-burning exercise is crucial for a healthy hormone balance!

Get Started

How to Get Started
Q: I'm ready to lose weight and get fit. How do I get started?
A: I am thrilled that you are motivated to lose weight and get healthy. That's awesome! How do you get started? It looks like you already have. The simple fact is that you can change your life by changing your mind. Nothing is impossible for the willing mind! We all have the power to gain control of our lives, reach our goals, and live our dreams. The challenge is locating, nurturing, and believing in your ability to do so.
I can't possibly put all the information on how to shed the pounds into this Q and A — luckily, I've created a whole site that addresses this topic! The first thing you need to understand is how your emotions and your behaviors affect your weight. You need to commit all your mental resources toward change. Learn how to take control of negative self-image and poor self-esteem through journaling, positive affirmations, visualization, and behavior-modification techniques. It's also important to build a support system and communicate with your family and friends so they know what you need and how best to support you. Identify temptations and "trigger foods" (foods that you have a hard time controlling) in your life so you can modify your daily routine and behavior. Next, you must learn how and what to eat. Learn how to make healthier choices and find out what the right types of foods are for your individual metabolism. Then educate yourself about calories. How many is your body burning daily? How many are in the foods you are eating? How many do you burn when you exercise? Starting to get the picture? Weight loss is simple math. A pound is 3,500 calories — so to lose a pound you will need to burn 3,500 calories more than you take in. It's "calories in" versus "calories out."
This is where the exercise comes in. Exercise is the best way to get those "calories out" and burn fat. Get yourself acquainted with exercise. Find out the most effective ways to work out in order to burn the most calories. It's also important to learn where your heart rate should be when doing resistance training and cardio, the proper form and purpose for each exercise you perform, and how to modify and progress your fitness routine to prevent plateau