Wednesday, December 1, 2010
Foods to Avoid Part Deux
Contrary to much popular belief, fat isn't bad (it's just misunderstood:). Among the myriad types of fats, there is a spectrum onto which fats fall. There is a place for most of them in human diet and balance is important. Unfortunately, the Standard American Diet (SAD) tips the scale toward omega 6 fats, which can promote inflammation, unlike their anti-inflammatory cousins omega 3 fatty acids, such as fish oil. The exception to the usefulness of fats is Trans fats. This particular unnatural type of fat should not be consumed by humans! Besides being especially pro-inflammatory and thus promoting heart disease, stroke, diabetes and even cancer; Trans fats lower good cholesterol (HDL), raise bad cholesterol (LDL) and promote obesity while further encouraging the effects of inflammation on the body. The problem is, it hardly takes any of this artificial fat to do damage to the vascular system. I once read that a 1% increase in trans fats increases risk of heart disease by 25%! Food Packages list trans fat, however, if there is less than .5g/serving, it can be listed at zero. The small amount of trans fat necessary to harm our bodies can be hidden in these foods and it doesn't take much to have increased consumption by 1%. The trick to avoiding this toxin is to read labels and toss anything that has the words hydrogenated or partially hydrogenated in the ingredients. Margarine and shortening may also contain trans fat and should be avoided as well. Oh, by the way, the reason you can leave a fast food burger out for weeks and have it look about the same is that trans fats aren't natural and don't breakdown quickly. Picture them doing the same thing in your body...
Wednesday, November 3, 2010
Foods to Avoid Part 1
One hidden additive may be sabotaging your plans at weight loss! Did you ever notice that after eating even a huge amount of Chinese food, in an hour you are like the Saturday Night Live goat- "I'm not hungry, but I could eat"? Turns out that Chinese food, along with many others, is loaded with a neurotoxin named MSG. MSG, which stands for monosodium glutatmate, fools our brains into forgetting that we are full. This excitotoxin can cause overeating, but more importantly it may also independently cause fat gain. That is to say if two people are otherwise equal and one consumes MSG, they may be up to 3x more likely to become overweight! Here is the study and remember to watch for MSG in many prepackages foods like chips and flavored crackers. It's alias' include: hydrolyzed or autolyzed vegetable/protein/yeast. Ask for no MSG at restaurants, read labels and protect your brain! Unlike kidneys and lungs, we don't come with a spare brain;)
Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food. Those users were divided into three groups, based on the amount of MSG they used. The third who used the most MSG were nearly three times more likely to be overweight than non-users.
"Animal studies have indicated for years that MSG might be associated with weight gain," said Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health. "Ours is the first study to show a link between MSG use and weight in humans."
Because MSG is used as a flavor enhancer in many processed foods, studying its potential effect on humans has been difficult. He and his colleagues chose study participants living in rural Chinese villages because they used very little commercially processed food, but many regularly used MSG in food preparation.
"We found that prevalence of overweight was significantly higher in MSG users than in non-users," He said. "We saw this risk even when we controlled for physical activity, total calorie intake and other possible explanations for the difference in body mass. The positive associations between MSG intake and overweight were consistent with data from animal studies."
As the percentage of overweight and obese people around the world continues to increase, He said, finding clues to the cause could be very important.
"The U.S. Food and Drug Administration and other health organizations around the world have concluded that MSG is safe," He said, "but the question remains – is it healthy?"
Co-authors on the study included Liancheng Zhao and colleagues from Fu Wai Hospital and Cardiovascular Institute at the Chinese Academy of Medical Sciences in Beijing. Other researchers on this study were from Northwestern University in Chicago and the INTERMAP Cooperative Research Group.
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food. Those users were divided into three groups, based on the amount of MSG they used. The third who used the most MSG were nearly three times more likely to be overweight than non-users.
"Animal studies have indicated for years that MSG might be associated with weight gain," said Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health. "Ours is the first study to show a link between MSG use and weight in humans."
Because MSG is used as a flavor enhancer in many processed foods, studying its potential effect on humans has been difficult. He and his colleagues chose study participants living in rural Chinese villages because they used very little commercially processed food, but many regularly used MSG in food preparation.
"We found that prevalence of overweight was significantly higher in MSG users than in non-users," He said. "We saw this risk even when we controlled for physical activity, total calorie intake and other possible explanations for the difference in body mass. The positive associations between MSG intake and overweight were consistent with data from animal studies."
As the percentage of overweight and obese people around the world continues to increase, He said, finding clues to the cause could be very important.
"The U.S. Food and Drug Administration and other health organizations around the world have concluded that MSG is safe," He said, "but the question remains – is it healthy?"
Co-authors on the study included Liancheng Zhao and colleagues from Fu Wai Hospital and Cardiovascular Institute at the Chinese Academy of Medical Sciences in Beijing. Other researchers on this study were from Northwestern University in Chicago and the INTERMAP Cooperative Research Group.
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Wednesday, October 27, 2010
The Best Foods for Health and Weight!
Here are, in my opinion, the healthiest reasonably priced foods that can improve any diet. In no particular order...
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw. Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast. You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.
-Grass Fed Beef: This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank. Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.
-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet. Try throwing them on your oatmeal.
-Beans: Almost any will do and are a good source of protein and a great source of fiber. They are also a good source of important antioxidants. Try using them in recipes in place of part of the meat to make meals to farther.
-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss. Kefir is an especially good choice as it can also serve as a probiotic. I frequently use low fat string cheese as a quick snack.
-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on. Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain. This increases the nutrient density and absorption as well as antioxidant content. It is a little more labor intensive but worth the work. Make large batches and freeze or refrigerate for up to a month. Alternatively, you could buy pre-sprouted grains or flours.
-Any of the above listed grains, unsprouted. They are all still great sources of protein, fiber and slow burning carbohydrates.
-Broccoli sprouts/Broccoli: Great source of fiber, antioxidants and cancer-fighting chemicals.
-Colorful veggies with Hummus: This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.
-Dark Chocolate: great tasting dessert shaved over fruit with whip cream or on it's own. Dark chocolate contains chemicals which may protect heart health and is rich in magnesium. Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.
-Balsamic vinegar and cold pressed olive oil: These two go great together, a little bit goes a long way. Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar. Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.
-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet. They also contain protein, fiber, and antioxidants. People who eat a few almonds a day lose more weight than those who don't.
-Organic Cocoa Powder: With winter fast approaching, healthy hot chocolate is on the horizon. This is a powerful source of antioxidants. Mix with coffee and milk for a healthy mocha or sprinkle over ice cream.
-Coffee: I own an espresso machine. If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease! Drop the extra couple bucks to go organic though, since it is a condensed food.
-Beets: Just beet it! Beets are a superfood for sure. Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit. The reductions in blood pressure in the study I saw were comparable to prescription medications. Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain! Need I say more?
So there's the list for now... add some of these to your diet and gain health. Good luck.
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw. Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast. You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.
-Grass Fed Beef: This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank. Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.
-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet. Try throwing them on your oatmeal.
-Beans: Almost any will do and are a good source of protein and a great source of fiber. They are also a good source of important antioxidants. Try using them in recipes in place of part of the meat to make meals to farther.
-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss. Kefir is an especially good choice as it can also serve as a probiotic. I frequently use low fat string cheese as a quick snack.
-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on. Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain. This increases the nutrient density and absorption as well as antioxidant content. It is a little more labor intensive but worth the work. Make large batches and freeze or refrigerate for up to a month. Alternatively, you could buy pre-sprouted grains or flours.
-Any of the above listed grains, unsprouted. They are all still great sources of protein, fiber and slow burning carbohydrates.
-Broccoli sprouts/Broccoli: Great source of fiber, antioxidants and cancer-fighting chemicals.
-Colorful veggies with Hummus: This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.
-Dark Chocolate: great tasting dessert shaved over fruit with whip cream or on it's own. Dark chocolate contains chemicals which may protect heart health and is rich in magnesium. Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.
-Balsamic vinegar and cold pressed olive oil: These two go great together, a little bit goes a long way. Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar. Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.
-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet. They also contain protein, fiber, and antioxidants. People who eat a few almonds a day lose more weight than those who don't.
-Organic Cocoa Powder: With winter fast approaching, healthy hot chocolate is on the horizon. This is a powerful source of antioxidants. Mix with coffee and milk for a healthy mocha or sprinkle over ice cream.
-Coffee: I own an espresso machine. If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease! Drop the extra couple bucks to go organic though, since it is a condensed food.
-Beets: Just beet it! Beets are a superfood for sure. Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit. The reductions in blood pressure in the study I saw were comparable to prescription medications. Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain! Need I say more?
So there's the list for now... add some of these to your diet and gain health. Good luck.
Tuesday, October 19, 2010
Answers...
Congrats on the win MJ, though it was by a technicality... The correct answers are
Vitamin D3- As I have talked about ad nauseum D3 reduces incidence of cancers, heart disease, diabetes and increases lean muscle mass promoting fat loss. It is a steroid hormone after all!
Vitamin K2 (M4 specifically)- K2 helps keep calcium in the bones where it belongs, reducing fracture risk and keeping calcium deposits from forming in the vessels and heart valves. I expect K2 will be attributed to decreased risk for other chronic diseases such as cancer in the years to come, as the ability to test blood levels is somewhat novel.
Omega 3 fatty acids- this one is kind of obvious by now (heart health, depression, etc.). Just make sure to get is from a reputable company as some big drug stores are currently being sued because many of the fish oil (or was is snake oil..) brands they carried were contaminated with outrageous levels of heavy metals, flame retardants and other nastiness.
Probiotics (with FOS)- Last but not least! Another product to make sure and get a solid brand if you want them to actually make in into your gut. It's worth is if they do as they can promote fat loss, prevent flu and colds (probably better than the flu shot) and reduce inflammation. Some recent studies have shown that Bifidis Infantis, the bug that colonizes the GI systems of exclusively breast-fed infants, can decrease some of the cells that cause inflammation MS! Also interesting- a study showed that mother taking probiotics during their pregnancy lost their pregnancy weight faster and their children had lower risk of diabetes.
In conclusion, as I said earlier if everyone without specific contraindications were on these imagine the implications on chronic disease in the US. These would be the absolute best steps to better community health! Tell your friends and family, they'll thank you later!
Congrats MJ on the win, I gave you credit for your answer because the multi would likely contain vitamin K...
Email me your address and I'll send you your ten bucks! MJ's record: 1-0-0!
Vitamin D3- As I have talked about ad nauseum D3 reduces incidence of cancers, heart disease, diabetes and increases lean muscle mass promoting fat loss. It is a steroid hormone after all!
Vitamin K2 (M4 specifically)- K2 helps keep calcium in the bones where it belongs, reducing fracture risk and keeping calcium deposits from forming in the vessels and heart valves. I expect K2 will be attributed to decreased risk for other chronic diseases such as cancer in the years to come, as the ability to test blood levels is somewhat novel.
Omega 3 fatty acids- this one is kind of obvious by now (heart health, depression, etc.). Just make sure to get is from a reputable company as some big drug stores are currently being sued because many of the fish oil (or was is snake oil..) brands they carried were contaminated with outrageous levels of heavy metals, flame retardants and other nastiness.
Probiotics (with FOS)- Last but not least! Another product to make sure and get a solid brand if you want them to actually make in into your gut. It's worth is if they do as they can promote fat loss, prevent flu and colds (probably better than the flu shot) and reduce inflammation. Some recent studies have shown that Bifidis Infantis, the bug that colonizes the GI systems of exclusively breast-fed infants, can decrease some of the cells that cause inflammation MS! Also interesting- a study showed that mother taking probiotics during their pregnancy lost their pregnancy weight faster and their children had lower risk of diabetes.
In conclusion, as I said earlier if everyone without specific contraindications were on these imagine the implications on chronic disease in the US. These would be the absolute best steps to better community health! Tell your friends and family, they'll thank you later!
Congrats MJ on the win, I gave you credit for your answer because the multi would likely contain vitamin K...
Email me your address and I'll send you your ten bucks! MJ's record: 1-0-0!
Monday, October 18, 2010
What Four Supplements Do Even The Healthiest Eaters Need?
When it comes to supplements, the best option is to 'do it by diet'. Sadly, in the state of our current food system that is impossible for all but those with the most money and time. However, there are four supplements I think EVERYONE should be on. I can't imagine the reduction in chronic disease...huge!
This is the flash round! I'll send the first person to reply correctly 3/4 $10!
Good Luck, I'll post the correct answers soon as someone wins...
This is the flash round! I'll send the first person to reply correctly 3/4 $10!
Good Luck, I'll post the correct answers soon as someone wins...
Sunday, October 10, 2010
More Healthcare Costs, Less Life Expectancy?
A new study has shown the US has significantly dropped as a developed nation in terms of life expectancy. The take-aways are:
The US dropped from the 3rd highest life expectancy in 1975 to the 12th
The drop in ranking was primarily due to obesity, smoking, and the crazy driving we americans prefer
I have no doubt that as healthcare costs continue to skyrocket, your barber offers you flu vaccines and food becomes increasingly "safe" (read more processed) americans will continue to be sicker.
Another important component not covered in the study is the quality of life achieved in old age here in the US. I would guess we rank even lower there.
My advice- don't be a statistic! Eat natural, sleep well and exercise. Start with small changes like daily walks, avoiding food that comes in bags and get to bed a half hour earlier each night. Get your vitamin D levels tested and, if they are low, get them up. This, along with a good probiotic with FOS will likely fare better than a flu shot, and help you lose weight in the process!
The US dropped from the 3rd highest life expectancy in 1975 to the 12th
The drop in ranking was primarily due to obesity, smoking, and the crazy driving we americans prefer
I have no doubt that as healthcare costs continue to skyrocket, your barber offers you flu vaccines and food becomes increasingly "safe" (read more processed) americans will continue to be sicker.
Another important component not covered in the study is the quality of life achieved in old age here in the US. I would guess we rank even lower there.
My advice- don't be a statistic! Eat natural, sleep well and exercise. Start with small changes like daily walks, avoiding food that comes in bags and get to bed a half hour earlier each night. Get your vitamin D levels tested and, if they are low, get them up. This, along with a good probiotic with FOS will likely fare better than a flu shot, and help you lose weight in the process!
Tuesday, October 5, 2010
Start Small!
Little changes are all it takes for significant long term weight loss. I frequently use the example of that extra cup of coffee you have at work. Let say you add a little sugar and a little cream, maybe 50 calories or so...no big deal, right? Lets do the math and find out. 50 calories 7 days a week equals 350 calories. That mean every ten weeks you are gaining a pound of fat! That little cup of coffee turns into the five pounds that have sneak up on you over the course of a year. Now, if it's that easy to gain weight, why can't it be just as easy to lose it? The answer is it can. I am addicted to Italian Sweet Cream, I admit it. So when I douse my coffee with it in the morning with the stuff, I try not to have that little snack I don't really want later. The problem is that it's so easy to accumulate little bad habits, and they add up fast! The first step is to identify the offending habits and get rid of or replace the ones you don't really care about. Next, add a good habit like more veggies or an extra exercise session per week for each of the bad habits you have left. Over time, you will lose fat and maintain a healthy weight.
Thursday, September 23, 2010
My Greatest Ever Feat of Strength!
So I guess technically it was a combined greatest ever feat of both strength and stupidity... I just moved my new king size mattress up 3 flights of stairs! The closest I can think the relate the experience to is if I was a firefighter rescuing the Guinness Book of World Records Fattest Man from eminent danger. There were times when I am sure passersby thought I was being eaten by it. No sliding that bad boy, it molded right to every step and crack in the wall I hit, but I was determined; success was mine! Now it sits conquered, sulking and taking up the majority of my living room. The truck driver who left it on the driveway stayed around a few minutes, I think long enough to be sure I wouldn't become trapped under it 'with only a cell phone, a lighter and 90 minutes of oxygen';) Anyway, I need to get sails, I mean sheets, for it and I'll let you know how it is! I hope over the next 30 years (warranty) it will pay back some of the life that was certainly sucked out of me by moving it.
Wednesday, September 22, 2010
Top Causes of Preventable Disease, Are You at Risk?
An interesting study recently done by Harvard researchers and funded by the CDC looked at some of the top casues of 'preventable deaths'. What this means is that by reducing one behavior, thousands of deaths could have been prevented. This study is another stark example of the effects of diet and lifestyle choices on health. They are a matter of life and death!
Here are the top six in 2005:
1. Tobacco smoking 436,000 to 500,000 attributed preventable deaths
2. High blood pressure (372,000 to 414,000),
3. Obesity (188,000 to 237,000)
4. Physical inactivity (164,000 to 222,000)
5. High blood glucose (163,000 to 217,000)
6. High LDL cholesterol (94,000 to 124,000)
7. High salt intake (97,000 to 107,000)
8. Omega-3 deficiency (72,000-96,000)
It is staggering that of the top eight, six (arguably seven if you include high blood pressure) have to do with diet and exercise! By consitently making the right choices in your nutrition and increasing phycial activity, you can stop the stealing of years off your life!
One critique of the study is that is didn't look at vitamin D levels. If they had, I wouldn't be surpirsed if low levels had surpassed smoking as the top cause of preventable death.
Let those words sink in...Preventable Death, and make a commitment to change your life and make it longer and healthier!
Source: Public Library of Science Medicine Journal
Vol. 6, April, 2009
‘The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors’
Authors: Goodarz Danaei, Eric L Ding, Dariush Mozaffarian, Ben Taylor, Jurgen Rehm, Christopher J L Murray, Majid Ezzati
Here are the top six in 2005:
1. Tobacco smoking 436,000 to 500,000 attributed preventable deaths
2. High blood pressure (372,000 to 414,000),
3. Obesity (188,000 to 237,000)
4. Physical inactivity (164,000 to 222,000)
5. High blood glucose (163,000 to 217,000)
6. High LDL cholesterol (94,000 to 124,000)
7. High salt intake (97,000 to 107,000)
8. Omega-3 deficiency (72,000-96,000)
It is staggering that of the top eight, six (arguably seven if you include high blood pressure) have to do with diet and exercise! By consitently making the right choices in your nutrition and increasing phycial activity, you can stop the stealing of years off your life!
One critique of the study is that is didn't look at vitamin D levels. If they had, I wouldn't be surpirsed if low levels had surpassed smoking as the top cause of preventable death.
Let those words sink in...Preventable Death, and make a commitment to change your life and make it longer and healthier!
Source: Public Library of Science Medicine Journal
Vol. 6, April, 2009
‘The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors’
Authors: Goodarz Danaei, Eric L Ding, Dariush Mozaffarian, Ben Taylor, Jurgen Rehm, Christopher J L Murray, Majid Ezzati
Tuesday, September 21, 2010
Vitamin D Defeats Depression, Dials Down Weight!
Heard alot about vitamin D lately? Well its for good reason! Yet another study has shown benefit of having appropraite vitamin D levels, this time in depression. Depression is a currently estimated to be the number one cause of disability worldwide by the WHO, and levels are expecred to rise! Vitamin D is typically made by our bodies through sun exposure, so with winter approaching now is the time to get your levels checked. Could "Seasonal Affective Disorder", a form of depression suffered by some in the winter months, be related to low vitamin D levels in the winter months? More research will be need to find out, but it seems plausible. Besides depression, appropriate vitamin D levels are associated with decreased flu risk, weight loss, preventing several cancers and increasing muscle mass! I typically recommend 2000 IU of vitamin D3 in the winter months but you should have your levels tested and monitored to keep them in a healthy range of 50-80 ng/mL.
Scandinavian Journal Medicine and Science in Sports, 20:182-190, 2010.
Journal of Clinical Endocrinology & Metabolism
Published online ahead of print, doi:10.1210/jc.2010-0347
“Serum 25-Hydroxyvitamin D and Depressive Symptoms in Older Women and Men”
www.vitaminDcouncil.org
Scandinavian Journal Medicine and Science in Sports, 20:182-190, 2010.
Journal of Clinical Endocrinology & Metabolism
Published online ahead of print, doi:10.1210/jc.2010-0347
“Serum 25-Hydroxyvitamin D and Depressive Symptoms in Older Women and Men”
www.vitaminDcouncil.org
Monday, September 20, 2010
The Healthiest Ingredients of Fall
There are two great falls flavors that can add health and nutrition to your ever shortening fall days. Any guesses? The first is Pumpkin, The canned variety (unsweetened) is just fine. Try adding it to pancakes or oatmeal for a great tasting seasonal breakfast. When I was wrestling, this was one of my favorite in season breakfasts. Pumpkin is rich in fiber, about 7 grams for a small serving, so it keeps you feeling full. Besides tasting great, it adds moisture to recipes and provides a small dose of healthy fats. It is also rich in antioxidants! When you have to wake up while it is still dark, you might as well wake to something deliciously fall.
Here is a recipe I found that is close to what I used to make, but I prefer oat flour over wheat...
http://pinchmysalt.com/2007/10/14/my-recipe-for-whole-wheat-pumpkin-pancakes/
The second great fall ingredient for health is cinnamon. This simple spice can actually help better control blood sugar and keep levels steady after a meal. One trick I use is to finish a meal with a cup of no sugar added apple sauce with a teaspoon of organic cinnamon. The cinnamon helps slow the flow of sugar into the blood and the apple/cinnamon combination is an antioxidant powerhouse! Also, this is a great way to let your brain know that that the meal is over. If you get in the habit of finishing a meal with this tasty combo, your brain will start to associate it with the end of the meal, making it easier not to keep snacking. It worked for me and I hope it does for you as well. I can still remember the smell of those pancakes in our little place in Champaign on a cool fall morning!
So this fall go apple picking and savor the season while you improve your health!
Here is a recipe I found that is close to what I used to make, but I prefer oat flour over wheat...
http://pinchmysalt.com/2007/10/14/my-recipe-for-whole-wheat-pumpkin-pancakes/
The second great fall ingredient for health is cinnamon. This simple spice can actually help better control blood sugar and keep levels steady after a meal. One trick I use is to finish a meal with a cup of no sugar added apple sauce with a teaspoon of organic cinnamon. The cinnamon helps slow the flow of sugar into the blood and the apple/cinnamon combination is an antioxidant powerhouse! Also, this is a great way to let your brain know that that the meal is over. If you get in the habit of finishing a meal with this tasty combo, your brain will start to associate it with the end of the meal, making it easier not to keep snacking. It worked for me and I hope it does for you as well. I can still remember the smell of those pancakes in our little place in Champaign on a cool fall morning!
So this fall go apple picking and savor the season while you improve your health!
Friday, September 17, 2010
16 Minutes!
So, that was harder than I expected! Maybe because the only time I had to workout was nine at night when I was the only person at the gym... Actually, I know what made it so hard, the wall sit/curls and lunge presses! Why? Because they are arguably the most grueling type of exercise-the dreaded 'compound movement' and burn more calories per rep than any other type of exercise. Anyway, I was able to finish 3 sets in 16 minutes (then I did a fourth set through just for fun:) It was suitably brutal and made even more so by my desire to impress my non-existent readers with a fast time in case anyone else tried to workout, I almost puked. Anyway the whole point was to demonstrate that you don't need much time to get a 'good' workout in. Can you spare 15 minutes? If you can't we need to talk! Next goal: an equally intense workout with only bodyweight that anyone can do at home, quick to the bat cave!
Thursday, September 16, 2010
Exercise 'to the point'
I am going to experiment on myself this afternoon (I am my favorite subject) and see how quickly I can get a good workout in. I suppose this begs the question "What is a good workout?". For some a good workout might be no workout! However, for me a good workout is one where I walk away feeling like I challenged my body and mind and used my time wisely. For today I'll try a full body circuit with timed 90 second breaks between rounds. This type of exercise spikes the body's fat burning capacity and keeps you using extra oxygen for days to some, and oxygen use=calorie use! It is similar to driving a car; who will burn through more gas, the guy who drag races stop light to stop light or Steady Neddy who stays a constant speed? The drag racer will, and it's the same thing with calories. That's why research shows that high intensity training bursts followed by active rest periods is THE best way to change body composition (i.e. lose fat and gain muscle). The best part is you can get done with a great workout in a fraction of the time of traditional exercise! Note-this type of exercise is not for everyone, so consult a physician before starting an exercise program.
My workout today:
Wall sit/curls
Lunge/shoulder press
Smith bench press/reverse pushups
Dips/calf raises
I will try to post my time and pics later! Wish me luck.
Yours in Excess Post-exercise Oxygen Consumption (EPOC),
DietDoc
My workout today:
Wall sit/curls
Lunge/shoulder press
Smith bench press/reverse pushups
Dips/calf raises
I will try to post my time and pics later! Wish me luck.
Yours in Excess Post-exercise Oxygen Consumption (EPOC),
DietDoc
Tuesday, September 14, 2010
THE One Simple Change to Get Healthier and Lose Weight!
Could one simple change lead to weight loss and improve health? The answer is yes, and if your not sure what that habit is, you may want to sleep on it. Sleep is probably the most underrated weight loss tool! In fact, numerous studies have shown that in both kids and adults, less than 7 hours of sleep causes weight gain as well as dangerous inflammation in the body and can lead to heart disease, memory problems, depression and aging! It is my theory that the 'freshman 15' is as likely due to student's poor sleep habits as it is to cafeteria food. To compound the problem, artificial light such as light bulbs, computer screens and tv's convince our brains that it isn't time for sleep when the sun goes down. So, research suggests that hitting the hay early can lead to reduced cholesterol, body fat and rates of depression! One simple change in your lifestyle can add years to your life and life to your years. It amazes my that people will spend thousands of dollars for 'extras' for cars they may spend an hour a day in but buy a cheap mattress to spend a third of their day in! I can't say I wasn't guilty of this myself, but today I shelled out a few extra bucks for a prescription-only mattress, proven in a University of Louisville study to reduce movement during sleep by 90%! The way I see is, if I am moving 90% less, I am going to feel 90% better in the morning. Keep posted to hear if that is the case. Also, I will be sure to blog about prescription mattresses and how they are the only way to sleep on a truly poison-free mattress! In the mean time, work on setting a consistent bedtime and bedtime ritual. It should not include tv, or computer use and should limit flourescent light exposure. Start by trying to add an hour of sleep to what you are currently getting and see how good you feel. Here are some tips to get started:
Set consistent sleep and wake schedules and stick to them.
Take a hot shower before bed, sleep is associated with a drop in body temp that getting out of a hot shower can mimic.
Get the TV out of the bedroom!
Make your bedroom darker, heavier blinds or less background light.
Keep the bedroom cool.
Try progressive relaxation- starting at your toes, contract your muscles for a few second and them focus on letting that muscle group totally relax, work your way up your body.
Good Luck and Goodnight,
DietDoc
Set consistent sleep and wake schedules and stick to them.
Take a hot shower before bed, sleep is associated with a drop in body temp that getting out of a hot shower can mimic.
Get the TV out of the bedroom!
Make your bedroom darker, heavier blinds or less background light.
Keep the bedroom cool.
Try progressive relaxation- starting at your toes, contract your muscles for a few second and them focus on letting that muscle group totally relax, work your way up your body.
Good Luck and Goodnight,
DietDoc
Weight Doc!
I have decided to name my blog after a popular sentiment expressed by patients upon stepping on my office scale, 'Weight, weight, don't tell me!' After years of wrestling, both in highschool and the Big Ten, I know first hand what it is to look at the scale in fear. The goal of this blog is to dispel some of that fear by providing and evidence-based review of weight loss and wellness research. I want you to know that you CAN achieve your weight loss goals. More importantly, I want my readers to know they can improve their health through simple, achievable and long lasting steps! If you have hope, you can do anything! I hope you will find hope and help in my posts!
Thanks for reading,
DietDoc
Thanks for reading,
DietDoc
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