November 27th, 2008 — Weight Loss Journal, carbohydrates, diet, exercise, fats, proteins
When it comes to the trio of protein, fat and carbs, most people tend to focus on the last two. They are demonized, championed, reviled – you name it. But in this mess, protein is usually forgotten, or lumped into a category where it doesn’t belong. Protein is vital, especially if it is the right kind of protein. In fact, the right kind of protein can actually aid you in your weight loss efforts.
Body builders are probably the ones that are best informed about protein. They eat it in large amounts, especially after exercising and they know the value that it brings to their efforts to build muscles. What the average dieter may not know is that protein not only builds up lean muscle mass, but by doing so, it can help increase your metabolism. When you couple that with a plan for exercise and healthy eating, you are setting yourself up for success.
The key is finding the right kind of protein. The majority of Americans get their protein from red meat sources – and these are the same foods that contain a high amount of cholesterol. However, there are many other sources of protein that are quite good for you, and in fact, some of these can even help you prevent disease. When you are looking for the right kind of protein to eat, it is important to focus on these sources, especially the ones that are rich in Omega 3 Fatty Acids.
These proteins are found in fish, lean chicken and even in soy. Consult with your doctor or a qualified nutritionist to see what types of protein you can safely eat and learn more about the different varieties that are available. You can easily start adding these foods in to your diet slowly. For example, you can eat salmon once a week, or try having tuna fish (canned in water only) for lunch instead of a hamburger.
The more you begin to replace bad foods with high quality protein, the more effective your weight loss efforts will be. Protein is especially helpful as a mid-day snack, and can provide the fuel you need to get through a tough day and make it until dinner. Low fat cottage cheese is a wonderful source of quality protein, and you can also find good proteins in soy nuts, and other fun snack food.
Try to stay away from pre-packaged protein bars, unless you carefully read the label. Many of these bars are laden with fat and carbohydrates and even though they may claim to be healthy, you may be stepping backwards instead of forwards in your weight loss efforts by eating them.
The right balance of protein will help you build up lean muscle mass, especially if you are exercising regularly. Try adding a few of these protein sources to your diet this week and see how much better you feel. Chances are, you’ll want to keep going and your body will definitely thank you.
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November 24th, 2008 — diet, exercise, goals, motivation, weight loss
The road to wellness is paved with potholes for many people and dieting mistakes are rampant. However, if you pay attention to the warning signs as you travel down that road you will know when to swerve and when to look out for danger spots. Here are the most common dieting mistakes that are waiting to derail your progress.
1. Allowing yourself to cheat.
We all get tripped up by this one. After all, what is a piece of cake in the grander scheme of life, right? Well, if that one piece of cake is the trigger that will throw you off of your diet, it should be avoided. We all have trigger foods that start the avalanche of other foods we shouldn’t eat. If you are aware of the foods that you simply cannot resist, get rid of them now and do your best to stay away from them. It won’t be easy, but in time, you’ll be able to overpower them.
This also works for exercise. How many times have you put off going to the gym one day, and then had that one day turn into a week, a month or a year? If you honestly can’t make it to the gym, that’s one thing. If you are justifying not going, that is something completely different. It’s going to take discipline to reach your goals and now is the best time to start working on that.
2. Justifying anything and everything.
It is only human nature to make excuses and justify eating the things that we enjoy. However, if the foods you enjoy are killing you (albeit slowly) it is not an option to justify them. Learn all that you can about nutrition and the foods you are eating. Once you know that your plate of fettuccini may send you to an early grave, you may rethink eating it.
3. Starving yourself.
This is by far the most common mistake and it’s responsible for thousands of diets failing every year. Starvation diets are not smart, and in fact, they may be dangerous. You may see some short term results, but in the long run, you are only damaging your metabolism and creating an unhealthy relationship with food. The best diets are the ones that limit calories the smart way, leaving you satisfied and giving your body enough fuel to function properly.
4. Putting off until tomorrow what you could get done today.
This old cliché certainly applies to dieting. How many times have you said, “My diet starts tomorrow?” Instead of putting it off, start right now – this second even. A diet is more than limiting the foods you eat. A good diet involves changing your mindset, your lifestyle and the way you view food.
Now that you are prepared to face these potholes, you’ll know how to combat them when they loom before you. A diet is a journey that may have a few setbacks, but if you keep on moving forward, you will be successful.
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November 23rd, 2008 — Book Review
This book is considered to be one of the most controversial diet books on the market and it certainly raises a lot of interesting issues that are normally avoided in the diet industry. Although a lot of people believe that metabolism and genetic predisposition can lead to weight problems, the author of this book believes that eating the wrong foods for your blood type may be the root of a weight problem. This is an interesting concept and unfortunately, there is not a lot of evidence around to support these claims.
The author does state that research was performed to come up with this plan, but facts are never cited and this research is never shared. This raises some major red flags right from the start. It's one thing to say that a diet can do something, but if it can't be proven, it's just irresponsible to make these kind of claims. While there are thousands that swear by this diet, there is a general lack of clinical proof in place to back up the author's claims and that is quite frankly, not good.
The book does not focus on lifestyle changes or the quest to get not only fit but also healthy. Instead, it claims that your blood type determines what kind of foods you can eat. For example, those with a type A blood type will need to avoid meat, dairy, tomatoes and peppers from their diet. This is no easy task and will take a huge level of long term commitment to keep weight off. The other blood types have similar restrictions, but they do vary a bit. For example, O Types are allowed to eat meat, but no carbs or dairy. The diets are just so extreme that they make even Atkins look easy.
The only real good thing that we can say is that the book makes it pretty clear what you can and cannot eat. Some people may find this refreshing since it really removes any question about grey areas. However, it is just not healthy to completely remove whole food groups from your diet. For example, if you completely stop eating both meat and cheese, you're going to be missing a significant amount of protein from your diet. Your body needs protein to function properly and without it, you can have some serious health problems.
In order to lose weight the healthy way, it's best to find the right balance of carbs, protein and fats. All are essential and should never be completely eliminated from a diet. When you do that, you end up feeling deprived and the cravings can be very intense since your body is trying to tell you that it is drastically low on protein or carbs.
We simply cannot recommend this book due to the fact that there is no research available to back up the author's claims. The suggestions are not healthy and adherents could be physically harming themselves by following this diet.
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November 22nd, 2008 — blood sugar, carbohydrates, fats, healthy eating, metabolism, proteins
When it comes to losing weight, your metabolism is a very important component as to how quickly you will see results and how long they will last. Years of yo-yo diets and bad eating habits can have a negative impact on your metabolism. Simple genetics can also determine the state of your metabolism and it can be frustrating to try fix this type of problem. However, there are foods out there that can assist your metabolism and help you get on the path towards losing weight more efficiently. Let's take a look at just a few of them.
Apples -
This is a little wonder fruit that does more than just keep the doctor away. By eating an apple you are helping your body regulate its own blood sugar. When you have the right balance of blood sugar, your metabolism is freed up to start burning calories, instead of being forced to horde them.
Oatmeal -
This food not only speeds up your metabolism but it can also reduce cholesterol and lower your blood pressure naturally. Try to have at least one serving of oatmeal a day. Cookies don't count!
Lean Meats -
Your body needs the right balance of protein, carbs and fats to keep working correctly. Lean meats actually help your body balance itself and its metabolism. Again, when you're not fighting blood sugar levels that are all over the charts, your metabolism has a chance to work.
Vegetables -
Non-starchy vegetables are the perfect food for your metabolism. They're filling and balanced and help keep everything in good working order. Stay away from corn and potatoes, focusing instead on green, leafy vegetables.
Skim Milk -
Dairy should usually be avoided, but skim milk in small quantities can actually help speed up your weight loss. Dairy products help balance your blood sugar levels, when used in moderation. Skim milk cheeses can also be eaten in small amounts for this same purpose.
Whole Grains -
While many people try to eliminate all carbs from their diet, but if you must have your bread... Pick good whole grains in small amounts to find that right balance for your body. Rye bread is actually very effective at speeding up the metabolism since it once again helps balance your blood sugar.
There is a recurrent theme with all of these foods. Each one helps your body regulate blood sugar levels. This is the key to speeding up your metabolism properly. When you have the right balance, you can look at your metabolism as a smoothly functioning machine. When you put the wrong kind of fuel into the machine, it cannot function properly.
The best way to determine which balance of proteins, carbs and fats are right for you is to speak with your doctor. The standard recommendation is the 30/40/30 rule, but not everyone is the same. Speak with your doctor or a nutritionist to help find your correct balance. With Jumpstart medicine I have 14 protein, 6 carb, and 1 dairy (and it is suggested to get 2 additional dairies via a protein exchange such as non fat cottage cheese or non fat cheese.)
I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
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November 15th, 2008 — carbohydrates, fats, healthy eating, proteins
One of the best ways to ensure healthy weight loss is to find the right balance for your meals. Proteins, fats and carbs are all essential, but you need to have the right amount of each to make sure that your diet will work. It can be a little difficult at first, but once you get started it will become easier.
First, you'll need to discuss your options with your doctor or with a nutritionist. They can help you come up with a percentage of each type that will work for your own unique needs. Remember, we are not all the same when it comes to the type of fuel that we need for our bodies. Some people can get away with a diet consisting largely of protein, while others will not be able to do without carbs.
In order to avoid feeling deprived, you need to find this balance and the right percentage. Commonly, most dieters stick to the 40/30/30 percentage, but you may find that you need to tweak this a bit for your own needs. With the right balance you should not experience feelings of dissatisfaction or cravings.
One of the main reasons that we suffer from cravings and have a hard time handling a new diet is due to blood sugar. After years of indulging in sweets, our bodies become used to that influx of sugar. If you suddenly stop eating these foods, your blood sugar can get out of whack very quickly. The sudden lows can lead to dizziness or feeling light headed.
To avoid this, make sure that you are getting the right amount of good carbs in your diet to replace the bad ones. For example, instead of eating white bread, switch to whole wheat. Instead of a can of soda, have a piece of fruit. You'll be giving your body the sugar it needs with much less calories.
Protein is a very important part of building lean muscle mass which in turn serves to ramp up your metabolism. Once again, the key to finding the right balance is substituting high risk protein with foods that are good for you. Instead of having a fatty piece of red meat, eat a chicken breast or a serving of tuna. Your body won't feel deprived, because it is getting the right amount of protein, just in a lower calorie form.
Although you wouldn't think it made sense, our bodies actually do need fat to function properly. If you try to aggressively cut all fat out of your diet, your body is definitely going to suffer. However, you need to make sure that you are eating the right kind of fat. Stay away from saturated fats, like butter, and use the "healthy" fats such as olive oil.
It may not be as tasty at first, but you'll be providing your body with the fuel that it needs to survive and retraining your cravings with much healthier foods.
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October 29th, 2008 — calories, proteins
When you first start on a weight management plan, it’s easy to look at calories as your enemy. In fact, many people fall into the trap of actually consuming too few calories, which can make it harder to lose weight, especially over time. Your body needs to have fuel in order to run properly and if it doesn’t you may notice that you just don’t feel right, and that you don’t have enough energy. This makes it hard to stick to your diet, and if you are too deprived, you may actually be slowing down your own metabolism.
The first step to take is to figure out your basal metabolic rate. This is the bare minimum of calories that your body needs for basic functions, such as running your brain, keeping your heart beating and keeping everything running smoothly. It’s not wise to drop below your basal rate, particularly for any extended period of time. This will end up slowing your system down and you may find it impossible to lose weight. In fact, many people that plateau may have simply reached their basal rate and they are not eating enough to lose weight.
You can find a basal metabolic rate calculator online that will help you determine your basic needs. They will need information such as your height, current weight, your age and how much exercise you get. Be honest so that you can get a good idea of just how many calories you really need. If you do need to burn fat, it is acceptable to go a little below that basal rate, but you should never drop below 1200 calories. You can also add more exercise to increase the amount of calories that you burn, which will actually help you raise your metabolism.
Once you determine what your daily basic needs are, you’ll be able to start working on a basic diet plan that will provide you with the weight loss you need, without sacrificing your health as a result. Try not to go more than 500 calories less than your basal rate, and instead, add more exercise to help you burn more calories.
Some signs that you are not consuming enough calories can be a headache, which is common when you are suffering from a lack of protein, general tiredness, fatigue, simple malaise and generally just not feeling up to snuff. While it is common for your body to through a few of these changes initially when you start a weight loss plan, within a week or so you should actually start to feel energized. If you don’t, you may not be eating enough to keep your body functioning properly.
While we all want to lose weight quickly, it is much smarter to take the time that it takes, watch your caloric intake and make sure that you don’t go overboard when it comes to cutting those calories. Your body needs fuel if you want to get healthy.
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October 14th, 2008 — about, diet, trigger food
Once you're ready to take that step and go on a diet, there will literally be thousands of options available to you. There are a myriad of different diets out there and most claim that they have the secret to fast weight loss. It can be very frustrating to keep trying these different diets, only to find that they don't deliver on their promises.
Not all diets are created equal and they will not work for everyone. Each one of us has a unique metabolism and genetic makeup that determines how we respond to different types of diets. For example, there are people that genetically don't need a lot of protein and they do best on diets that are centered around eating a lot of whole grain foods and vegetables.
On the other hand, there are people who naturally have an issue with eating carbohydrate laden foods. In order to determine which diet is going to work for you, there are a few questions you'll need to answer. First and foremost, you'll need to figure out what your danger foods are, or which foods always cause you to gain the most weight.
For example, some people find that they can eat all the bread they want, but when they eat chocolate, they instantly gain weight. By determining your "danger" foods, you can select the right diet that specifically avoids them.
Next, you will need to ask yourself how determined and committed you are to losing weight. There are very extreme diets that require a lot of willpower. If you honestly do not think that you could see yourself on the same diet three weeks from now, it's best to find one that you can actually stick too. While extreme diets do get results quickly, they are usually so intense that it is nearly impossible to keep up with their rigors.
Lastly, you'll need to ask yourself if a traditional diet is the way that you want to go. You can read all the books you want and try all the different programs out there but at the end of the day, the basic formula for weight loss is reduce the intake of calories and increase the amount of exercise. If you feel that you have the capability of monitoring your own food intake, you don't need to go on a special diet. You can simply use this formula and change the way you eat.
There is no magic bullet when it comes to weight loss. However, by finding the diet that is best suited for you, you are greatly increasing your chances for success. It is never easy to commit to losing weight, but you can make it a lot less stressful and increase your chances for success by choosing a diet that won't doom you to failure.
In some cases, it may take some trial and error to find the plan that works best for you. The most important thing to remember is that you are making that effort and it will pay off if you stick to it.
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September 19th, 2008 — Book Review
The Weight Loss Cure They Don’t Want You to Know About is an interesting book that covers quite a lot of shaky ground. If you’re sick of trying several different diets that never seem to work, you may be tempted to buy it and give it a whirl. However, it’s a pretty far fetched read in some points, and you may want to bring a pretty big salt shaker with you when you read it.
The author claims that several years ago the cure for obesity was discovered, but the FDA, AMA and several officials, doctors and diet gurus worked to keep it a secret. This revolutionary cure apparently details the fact that overweight people have urges to eat when they are not hungry, more fat stores than normal and a low metabolism. Well, duh.
Despite this earth shattering start, it gets better. The author recommends that in addition to trying the diet plan (we’ll get to that in a second), you should get daily injections of a hormone known as HCG. Please note that the FDA has not approved the use of this hormone for weight loss and we can’t really recommend that anyone try it. It’s commonly used by pregnant women, but that does not mean that it is safe for everyone.
Ok, onto the diet plan. For thirty days, if you do decide to give this plan a test drive, you will only be able to eat foods that are 100% organic. Easy enough, but a little expensive for most people. Our main problem was that the author didn’t go into which organic foods were good, and how much you should be eating of each one. Sure, organic beef is good, but you don’t want to eat an entire side of it.
Next up, in addition to your organic food and hormone injections, you’ll need to shell out money for some very pricey supplements to go along with everything. Bottom line, this diet will definitely hurt your bottom line. If you can find a doctor to give you the injections and hopefully you won’t, you’ll be forced to pay for them since your insurance won’t cover it.
Did we mention that the author is a convicted criminal and has no background in health or wellness? If you had any lingering hopes about trying this diet, that should be the kicker. Buy the book, but only to use as a guide of what not to do. This is the perfect example of a diet plan that can actually do more harm than good and we cannot recommend this book by any stretch of the imagination. Save your money, and start eating healthy balanced meals and workout. That’s the real secret to weight loss, and no one will ever try to claim that the information has been hidden from you. How this book made the best seller lists is one of life’s great mysteries.
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September 11th, 2008 — diet, exercise, healthy eating, nutrition, sleep, supplements, water
So many of us get caught up in the push to lose weight that we let our health slide. There are a few ways that you can make sure that you are staying healthy when you're loosing weight, and they're not hard to do at all. You will need to see a doctor or a nutritionist before you get started, to make sure that you've picked the right path. Let's go over just a few ways to stay healthy when you're on a diet.
Pick the right kind of diet -
There are so many fad diets out there and their big promises suck a lot of us in. However, many of these diets are incredibly unhealthy and can do real damage to your body and your metabolism. Always ask your doctor about a new diet before you go on it, to make sure that it is a healthy choice. However, if they tell you it is not healthy, don't just give up. Ask them what kind of diet they recommend for you.
Get on the right supplements -
In order to maintain your health during a diet, it is important to make sure that you are getting the right vitamins and minerals. Ask your doctor what supplements they recommend for you. If you are already taking a one-a-day multi-vitamin, keep taking it. It should contain a good balance of all the different vitamins and minerals you'll need for each day.
Start a healthy exercise plan -
Jumping right into a 2 hour a day exercise plan is not going to do your body any favors and in fact, you can end up injuring yourself. If you have not been active, you need to start small and build up your endurance. Don't be ashamed to exercise for just 15 minutes - it's better than nothing. Slowly add more time each day until you're at a level that is healthy for you.
Water plays such an important role in our health. We all need it, and when you're dieting, water can really help you feel less hungry. However, you need to make sure that you are not drinking too much water, which can actually be dangerous. Use this simple formula to see how many ounces of water you should be drinking every day - take your weight and divide it in half. This will be the amount of ounces you should be drinking. Just as a reminder - one glass usually equals around 8 to 12 ounces, depending on the size of the glass.
Get plenty of sleep -
Your body is going through a lot while you're dieting and it is very important to make sure that you get enough sleep. This will help balance your body's stress hormones, which can play a role in how we retain weight. Try to get at least eight hours of sleep every night while you're on a diet, and try to get to bed before midnight.
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September 10th, 2008 — Meals, exercise, fats, goals, healthy eating, weight loss, wellness
Every year, millions of dieters experience the same problem. You're going along great, losing weight steadily and then boom - nothing. No matter what you try or how you limit your diet, you can't lose any more weight. There are a few easy answers to this and a few easy solutions that you can use to blast past that plateau and get back to losing more weight. While there is some truth that your body does hit a healthy weight and wants to stay there, more often than not, your body is being tricked into thinking this is the case. Here's how anyone can get past their plateau and keep hitting those weight loss goals.
1. Eat more, not less.
As you lose weight and get more fit, your caloric needs are going to change. If you've been on a pretty strict calorie reduction diet, pretty soon your body is going to think that it's really starving. This changes your metabolism and the way your body stores fat. If you're not eating enough, your body thinks it needs to store every single calorie that passes your lips. Now, we're not saying run out and gorge yourself.
What we are saying is that you need to add a few more healthy foods to your diet in the right balance. In some cases, you may need to add more healthy fats so that your body is getting the right fuel that it needs to keep functioning properly. There is such a thing as good fat - such as olive oil or omega-3 oils.
2. Ramp up that exercise plan.
On the same token as your caloric needs, your exercise needs are going to change as you get fit. Your body will be used to more exercise and your level of fitness will rise to the point that exercise becomes easy. This is a sign that you need to ramp up your efforts. If you're not getting a real workout, then you're not burning enough calories. Sometimes, adding just an extra 30 minutes a week of vigorous exercise is enough to blast past that plateau. Start small and add a little more each day to your workout.
Run for a little bit longer, or increase your cardio workout by five to ten minutes. You'll start to see your results again and you can keep going. There are stages that each of us will hit where it becomes necessary to exercise more to lose weight. Otherwise, you'll just be maintaining.
3. Revisit your food choices.
If you're not keeping a food diary, start one right away. You may find out that you are actually consuming more calories than you thought. A common offender is soda, that is full of empty calories. Try cutting out soda from your diet and see if that doesn't push you past that plateau. In many cases, you can easily lose ten pounds simply by cutting soda out of your life. Look for any empty calories that you are consuming and get rid of them!
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