December 31st, 2008 — carbohydrates, diet, healthy eating, wellness
When it comes to dieting over the past 100 years, there have been so many new techniques and advice books that they could literally fill a library all on their own. With these new techniques have come a lot of myths that have been ingrained in our consciousness. We may not even know where we picked up a factoid, but we're certain that it is true. There are numerous diet myths out there that are not only false, but also harmful. Let's take a look at the most common ones.
1. Carbs are evil.
While in large quantities carbs can be very bad for you, each and every one of us does need carbs in a balanced diet. The key is finding the right kind of carbs. Yes, you should stay away from refined flour, white rice and other high-starch foods. However, adding whole grains, oats and other smart carbs can actually help you lose weight. You'll still be able to lose weight without feeling so deprived.
2. You can target zones of fat on your body.
While it would be great if this were true, it simply is not. There is no magic belly fat buster. We all have our problem areas and it would be terrific if we could target them, but it's just not true. If you want to lose weight in your stomach, you're going to have to eat less, exercise more and wait for the results. You'll lose fat all over, not just in your stomach.
3. It's a good thing to trick your body into dangerous medical states.
One of the most common diets involves cutting out carbs so that your body thinks it is in a state of ketosis. While it sounds like it could work, this is actually quite dangerous in some cases and may even cause organ damage. There are medical conditions that can cause a fatal form of Ketosis. Do you want to mimic one of these dangerous conditions? It's just not smart without doctor supervision. As we mentioned earlier, we all need carbs, we just need to eat the ones that are "smart."
4. Starvation or fasting is an effective weight loss tool.
This is patently false. Although you'll see quick results, you are doing irreparable harm to your body's metabolism. When you go into starvation mode, you're telling your body that it needs to store more calories, not less. Once you're done with your fast and you go back to eating normally, that weight you lost is going to pile right back and then some. That's right, you'll be gaining more weight since your body is now thoroughly confused.
5. You can lose tons of weight without exercise.
While this would be great, the only way to consistently lose weight without exercising is by starvation or deprivation. Yes, reducing calories will make you lose weight, but you're going to eventually plateau. A healthy diet includes the right amount of exercise to keep building lean muscle mass, the key to continuing your journey to burn fat.
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Originally posted 2008-06-17 05:53:01. Republished by Old Post Promoter
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December 18th, 2008 — carbohydrates, fiber, healthy eating, nutrition
Out of every food on earth, in the past few years, there has been no other food as demonized as the ones that contain carbs. There are so many fad diets that focus on completely removing carbs from your life - but is this a smart solution? The simple answer is no - it's not smart. You do need some carbs in your life, it's just a matter of finding the right kind of carbs.
So, let's look at a few examples of bad carbs and good carbs and find ways to lose weight, eat healthy and not feel deprived. That is probably the worst part about a no carb diet, since many of those foods are so filling and low calorie. By replacing bad carbs with good carbs, you'll be able to feel full and you'll still lose weight.
Bad Carb -
White refined flour. This is a bad carb simply because the foods made with this are so high in sugar. Even if they are low in overall calories, those little sugar grams really add up. Americans especially eat so many foods that contain this flour that it is really hard to completely get rid of them. If you like sandwiches in particular, this can seem like a death sentence.
Good Carb -
Whole grain flour. The sugar content in whole grains is much lower and you'll get the benefit of having more fiber in your diet, which can help flush fat from your system. Instead of completely getting rid of bread, try replacing it with whole grain bread. It may take a little time to get used to, and the taste will be a little different. However, after a few weeks, you may find that you're actually starting to appreciate the taste and you'll be able to make more substitutions.
Bad Carb -
Breakfast cereals made with wheat and corn. Most of us don't think of cereal as fattening or bad for us, but it is highly processed and can be a big contributor in weight gain if you eat too much of it. In addition to the natural sugars present in the grains, you're dealing with the sugar added by the manufacturer. This is a bad combination.
Good Carb -
Oatmeal. This is by far one of the best foods you should be eating. Not only is it good for weight loss since oat fiber definitely does bind fat and flush it out of your body, you can also lower your cholesterol and your blood pressure. Oats are really the ultimate food and they taste good too. Try eating at least one bowl of oatmeal every day, but skip the sugar toppings. Instead, use fresh fruit or a small amount of honey. You'll feel a lot more full and you'll be doing your body a big favor.
Some carbs are very good for you and it is important to find that balance. With this, you can get on the path towards healthy weight loss.
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Originally posted 2008-08-05 05:11:27. Republished by Old Post Promoter
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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 14th, 2008 — Book Review, Weight Loss Journal
Even though carbs get a bad rap, it’s commonly accepted that if you do have to eat them, whole grains are the way to go. There are many benefits to having a diet rich in whole grains, and this book from Drs. Lisa Hark and Darwin Deen offers a plan that is based almost entirely around adding these nutrient rich foods. Let’s take a look at the book and see whether or not it’s based on sound science, or it’s just another fad.
This diet calls for removing all processed grains from your diet, and for many, that certainly won’t be easy. The first part of the diet is absolutely the most difficult. During this stage, you are not allowed to drink alcohol, you must eat at the same time every day and meals cannot be skipped. Fruit and vegetables are also a very important component during this time period and the diet calls for four servings of these foods to be added to your diet.
The main premise of the book is that whole grains are not only good for helping you lose weight, but they are also important towards getting healthier. The authors state research and studies to show that whole grains can help prevent certain diseases and may be able to aid digestion. That is most likely due to the fact that you’ll be eating more than 48 grams of fiber a day, which is a big increase for most people.
The book includes some helpful recipes to get you started and the whole diet is mapped out in a very easy to understand way. Overall, while it may be difficult to follow, there are some good lifestyle changes that can be achieved from following the diet. We would have liked to have seen exercise focused on a bit more, but the do touch on it briefly. Since this is a book about changing the way you eat, more than a true “diet” book we can cut them a little slack on that area.
For those that like whole grains, making the switch will be pretty easy, but for those that have relied on white bread and processed flour, it will undoubtedly be difficult. However, the authors state that it is well worth the effort, if you can stick to it.
Overall, this is a very interesting book that offers up a lot of facts as well as some great recipes. While the diet may be too hard for most to stick to, you can still learn quite a lot from the book and use some of the recipes to enrich your current diet. We recommend the book to those looking for a healthier way to eat and for those that need to start eating foods that will do their bodies good. We can’t really recommend the diet plan per se, but you can still get a lot out of just reading the book and implementing a few changes in your normal diet.
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