Dieting & Weight Loss:
Do pine nuts help control appetite?We need specific fatty acids in our diets to be healthy but now a very small new study is suggesting specific fats maybe able to manage our hunger more efficiently. Remember this isn’t a quick fix here (it probably won't erase emotional hunger) but the company suggests it may help curb our appetite and get the edge we need to lose weight.
According to this small study, (and by the way, pine nuts are really seeds, not nuts) "these fatty acids found in Korean pine nuts can initiate the release of an appetite-suppressing hormone called cholecystokinin (CCK) in lab studies," write the researchers. They tried to verify this effect in people with capsules containing a concentrated form of the oil (pinolenic acid) in a product called Pinno Thin. The studies indicate positive results although obviously more long term double blind, third party scientific studies still need to be initiated.
Before you run off to the health food store to buy these capsules (or just the nuts) you might consider consuming them as part of your daily fat allowance because that's how they should be counted in your food diary when you record them in your Pantry. (Note: one tablespoon of pine nuts is equal to about one fat serving and about 50 calories.)
Readers have you tried this supplement and if you have, how has it worked? A few people I know have tried it with favorable results. I would make sure you purchase it from a reputable company if you do decide to try it.
How to Determine a Food Sensitivity and Lose Weight
Yesterday I discussed how gluten in wheat could be a weight loss obstacle. Remember there are numerous other foods that you could also be sensitive to. Common offenders are milk, soy, various nuts, chocolate (sorry ladies), eggs, and seafood.
So how do you know if you are sensitive to a specific food or not? Try doing a simple pulse test:
· Do this test only when you are relaxed and not stressed out.Take it after you have been sitting quietly for ten minutes. Determine your normal pulse rate on your wrist. Count the number of beats in a minute. Count your pulse rate for 6 seconds, then multiply by 10. This is your pulse rate, per minute.
· Consume only the suspected food.
· Wait 15-20 minutes still sitting down quietly. Take your pulse again in the same manner.
If your pulse has increased OR decreased by ten points or so, it's possible you are sensitive or intolerant to the food tested.
If you are sensitive to a particular food do not consume it for at least three months. Reintroduce it again after that time and see if you have any reaction. If you decide to resume eating the food regularly, remember to rotate it every three days so you don't become sensitive to it again.
A medical test you could have performed is the Elisa test which is based more on food sensitivities than actual allergies and may be more accurate. A food elimination test can also be done on your own might even be more accurate although it is challenging and time consuming to do. (Use Nutrition Data's Better Choices plan for alternative food selection.)
Could Wheat be a Weight Loss Obstacle?
Why does losing weight have to be such a mystery at times? So often a person may be doing absolutely all the right things and yet he/she just isn't losing weight.Unfortunately there are many reasons why weight management can be challenging. But one over looked reason could be a food intolerance. One of the biggest offenders involves gluten, found in wheat, and it's typically eaten numerous times a day, every day, which makes the problem worse. Rye, barley, and oats also contain gluten which is the offending nutrient found in these grains. Some problems that typically occur are numerous intestinal conditions like irritable bowel, bloating, flatulence (these should not be considered normal responses to food), numerous other unexplained symptoms, and yes, even impeded weight loss. Food intolerances may interfere with your weight management because they may cause physiological responses within the immune system which cause cravings and other problems, all of which make it even more challenging to lose weight. Tomorrow I'll tell you what you can do.
Menopause and Weight Gain - 2
Yesterday I started discussing menopause and weight gain. Today I want to elaborate on the impact of xenoestrogens and how they may affect hormone imbalance and weight.
Avoid xenoestrogen influences. These are man-made chemicals, usually derived from petrochemical agents contributing to hormonal pollutants in our water and food supply that strongly mimic estrogen in a toxic way to our bodies.
For example, cooking in any kind of plastic containers, and drinking from water bottles made from plastic that have been in the hot sun are just a few examples of xenoestrogens. The plastic leeches into your water and you consume the water and the xenoestrogens.
What can happen is a hormone imbalance with female hormones. Remember balance doesn’t necessarily mean you are too low on estrogen. It's about the delicate balance between all the hormones. Estrogen may be adequate but if progesterone is even lower there is not a balance. When there is an imbalance it's going to make things difficult both physiologically and emotionally for a woman to lose weight. Our bodies physiologically hold onto weight in menopause (estrogen is stored in our fat cells). This is Mother Nature's way of holding onto estrogen which usually drops during this time period. Moods may be unpleasantly altered if there is a hormone imbalance adding even more vulnerability to emotional eating.
Tomorrow I will discuss the blood sugar issue and how that complicates weight management with menopausal women.
Yesterday I discussed how gluten in wheat could be a weight loss obstacle. Remember there are numerous other foods that you could also be sensitive to. Common offenders are milk, soy, various nuts, chocolate (sorry ladies), eggs, and seafood.So how do you know if you are sensitive to a specific food or not? Try doing a simple pulse test:
· Do this test only when you are relaxed and not stressed out.Take it after you have been sitting quietly for ten minutes. Determine your normal pulse rate on your wrist. Count the number of beats in a minute. Count your pulse rate for 6 seconds, then multiply by 10. This is your pulse rate, per minute.
· Consume only the suspected food.
· Wait 15-20 minutes still sitting down quietly. Take your pulse again in the same manner.
If your pulse has increased OR decreased by ten points or so, it's possible you are sensitive or intolerant to the food tested.
If you are sensitive to a particular food do not consume it for at least three months. Reintroduce it again after that time and see if you have any reaction. If you decide to resume eating the food regularly, remember to rotate it every three days so you don't become sensitive to it again.
A medical test you could have performed is the Elisa test which is based more on food sensitivities than actual allergies and may be more accurate. A food elimination test can also be done on your own might even be more accurate although it is challenging and time consuming to do. (Use Nutrition Data's Better Choices plan for alternative food selection.)
Could Wheat be a Weight Loss Obstacle?
Why does losing weight have to be such a mystery at times? So often a person may be doing absolutely all the right things and yet he/she just isn't losing weight.Unfortunately there are many reasons why weight management can be challenging. But one over looked reason could be a food intolerance. One of the biggest offenders involves gluten, found in wheat, and it's typically eaten numerous times a day, every day, which makes the problem worse. Rye, barley, and oats also contain gluten which is the offending nutrient found in these grains. Some problems that typically occur are numerous intestinal conditions like irritable bowel, bloating, flatulence (these should not be considered normal responses to food), numerous other unexplained symptoms, and yes, even impeded weight loss. Food intolerances may interfere with your weight management because they may cause physiological responses within the immune system which cause cravings and other problems, all of which make it even more challenging to lose weight. Tomorrow I'll tell you what you can do.Menopause and Weight Gain - 2
Yesterday I started discussing menopause and weight gain. Today I want to elaborate on the impact of xenoestrogens and how they may affect hormone imbalance and weight.Avoid xenoestrogen influences. These are man-made chemicals, usually derived from petrochemical agents contributing to hormonal pollutants in our water and food supply that strongly mimic estrogen in a toxic way to our bodies.
For example, cooking in any kind of plastic containers, and drinking from water bottles made from plastic that have been in the hot sun are just a few examples of xenoestrogens. The plastic leeches into your water and you consume the water and the xenoestrogens.
What can happen is a hormone imbalance with female hormones. Remember balance doesn’t necessarily mean you are too low on estrogen. It's about the delicate balance between all the hormones. Estrogen may be adequate but if progesterone is even lower there is not a balance. When there is an imbalance it's going to make things difficult both physiologically and emotionally for a woman to lose weight. Our bodies physiologically hold onto weight in menopause (estrogen is stored in our fat cells). This is Mother Nature's way of holding onto estrogen which usually drops during this time period. Moods may be unpleasantly altered if there is a hormone imbalance adding even more vulnerability to emotional eating.
Tomorrow I will discuss the blood sugar issue and how that complicates weight management with menopausal women.
Menopause and Weight Gain - 1
Many women approaching menopause or the early stages of perimenopause struggle even more so with weight gain. As if the hot flashes aren't enough! Some of the obvious basics for healthy eating still hold true and are possibly even more important in this phase of life because of the aging process and how it slows down many of our basic systems in our bodies.
Focus on eating whole, nutrient dense foods as much as possible and avoid processed food. Our digestive systems aren’t as strong so we need to supply our bodies with easily digestible, nutrient dense foods. In general strive for a slightly higher lean protein eating plan (helpful for blood sugar issues that are a must in menopause) balanced with healthy fats (for making the correct hormones), unrefined whole grain carbs, and plenty of fruits and vegetables specific to your correct calorie range. Use ND's free Daily Needs Calculator and the Better Choices food plan. Over eating (especially processed foods) taxes the liver and makes hormone balance even more challenging. Adequate amounts of pure water and consistent exercise are obvious essentials.
Be moderate with sugary foods, "white” refined foods, fruit juices/sodas/diet sodas, caffeine, and alcohol. Alcohol especially disrupts hormone balance and intensifies hot flashes. Refined carbs also contribute to more of the same. Avoid all artificial sweeteners, MSG, and high fructose corn syrup. They all may increase appetite and frequently contribute to weight gain. If you consume animal products make sure they are organic as they contain many synthetic hormones which may disrupt hormone balance.
Tomorrow I'll discuss xenoestrogens and the impact they have on our hormone balance. And you younger ladies, know that these suggestions are applicable for PMS issues as well.
Stealth Diet Saboteurs
The other day I mentioned deceptions promoted by the food manufacturing industries in order to sell us "diet'' foods. Today I will tell you specifically what you want to avoid in processed foods if you consume them. They may make it harder for you to lose weight!If you do consume any processed food avoid/limit:
Monosodium glutamate – This additive may cause neuron damage, but it may also be contributing to your weight. I've even heard rumor that it is actually used to fatten rats in clinical studies.
Artificial sweeteners - Most may raise insulin just like sugar. Some of them may cause neurological problems and other medical issues that mimic MS symptoms. Most studies indicate they don’t help us lose weight. (I certainly don't see obesity rates going down.) Mentally they seem to give people permission to indulge on other goodies because they are saving calories by using them. (I suggest stevia as a true natural sweetener without the calories.)
High fructose corn syrup – this innocent looking food additive is truly a stealth food. It lurks in everything and particularly in processed foods. Some studies indicate that it interferes with our appetite hormones. Who needs that?
Tomorrow I'll cover other stealth diet saboteurs.
Weight Loss, Diabetes, and Alzheimer's Disease
As if the current health conditions around diabetes aren't bad enough here's one more good reason to eat well, keep your weight down and watch for hypoglycemia and diabetes symptoms.
"Researchers at Rhode Island Hospital and Brown Medical School have discovered that insulin and its related proteins are produced in the brain, and that reduced levels of both are linked to Alzheimer's disease. The findings are reported in the March issue of the Journal of Alzheimer's Disease, published by IOS Press."
So how do we reduce our risk of this horrible disease? Here are just a few things you can do:
Choose a nutritious whole food diet, particularly keeping your fresh vegetable intake high.
Include foods high in folate.
Lose unneeded weight and eat healthfully.
Watch your overall consumption of carbohydrates and simple sugars.
Get regular exercise.
Avoid and remove sources of mercury from your diet.
Avoid aluminum (get rid of aluminum cookware and eliminate deodorants with aluminum in particular).
Challenge your mind frequently.
Food Cravings and Addictions
One more issue I would like to cover on cravings has to do with the idea that it is an "addiction." I mentioned on a previous blog that giving up a specific food item may elicit a "drug like" response such as moodiness, shakiness, etc. We cannot afford to let ourselves become a "victim" around our eating habits either. By this I mean remember that bad eating habits are not a genetic or medical issue in and of themselves. Every single day we make conscious choices about what we put into our bodies. By making healthy food choices we can reduce sugar consumption without suffering any ill effects.
Remember that many sugar cravings in particular, are frequently every bit a psychological issue as they are physiological. Many readers readily admitted this is as a problem. I've written numerous blogs on emotional eating that speak to this problem.
So the bottom line is, if a food has an addictive calling to you that is problematic (stemming from either a physical or emotional source) you probably should not be consuming it at all. In fact one of my favorite sayings is, "when in doubt, don't."
Many women approaching menopause or the early stages of perimenopause struggle even more so with weight gain. As if the hot flashes aren't enough! Some of the obvious basics for healthy eating still hold true and are possibly even more important in this phase of life because of the aging process and how it slows down many of our basic systems in our bodies.Focus on eating whole, nutrient dense foods as much as possible and avoid processed food. Our digestive systems aren’t as strong so we need to supply our bodies with easily digestible, nutrient dense foods. In general strive for a slightly higher lean protein eating plan (helpful for blood sugar issues that are a must in menopause) balanced with healthy fats (for making the correct hormones), unrefined whole grain carbs, and plenty of fruits and vegetables specific to your correct calorie range. Use ND's free Daily Needs Calculator and the Better Choices food plan. Over eating (especially processed foods) taxes the liver and makes hormone balance even more challenging. Adequate amounts of pure water and consistent exercise are obvious essentials.
Be moderate with sugary foods, "white” refined foods, fruit juices/sodas/diet sodas, caffeine, and alcohol. Alcohol especially disrupts hormone balance and intensifies hot flashes. Refined carbs also contribute to more of the same. Avoid all artificial sweeteners, MSG, and high fructose corn syrup. They all may increase appetite and frequently contribute to weight gain. If you consume animal products make sure they are organic as they contain many synthetic hormones which may disrupt hormone balance.
Tomorrow I'll discuss xenoestrogens and the impact they have on our hormone balance. And you younger ladies, know that these suggestions are applicable for PMS issues as well.
Stealth Diet Saboteurs
The other day I mentioned deceptions promoted by the food manufacturing industries in order to sell us "diet'' foods. Today I will tell you specifically what you want to avoid in processed foods if you consume them. They may make it harder for you to lose weight!If you do consume any processed food avoid/limit:Monosodium glutamate – This additive may cause neuron damage, but it may also be contributing to your weight. I've even heard rumor that it is actually used to fatten rats in clinical studies.
Artificial sweeteners - Most may raise insulin just like sugar. Some of them may cause neurological problems and other medical issues that mimic MS symptoms. Most studies indicate they don’t help us lose weight. (I certainly don't see obesity rates going down.) Mentally they seem to give people permission to indulge on other goodies because they are saving calories by using them. (I suggest stevia as a true natural sweetener without the calories.)
High fructose corn syrup – this innocent looking food additive is truly a stealth food. It lurks in everything and particularly in processed foods. Some studies indicate that it interferes with our appetite hormones. Who needs that?
Tomorrow I'll cover other stealth diet saboteurs.
Weight Loss, Diabetes, and Alzheimer's Disease
As if the current health conditions around diabetes aren't bad enough here's one more good reason to eat well, keep your weight down and watch for hypoglycemia and diabetes symptoms."Researchers at Rhode Island Hospital and Brown Medical School have discovered that insulin and its related proteins are produced in the brain, and that reduced levels of both are linked to Alzheimer's disease. The findings are reported in the March issue of the Journal of Alzheimer's Disease, published by IOS Press."
So how do we reduce our risk of this horrible disease? Here are just a few things you can do:
Choose a nutritious whole food diet, particularly keeping your fresh vegetable intake high.
Include foods high in folate.
Lose unneeded weight and eat healthfully.
Watch your overall consumption of carbohydrates and simple sugars.
Get regular exercise.
Avoid and remove sources of mercury from your diet.
Avoid aluminum (get rid of aluminum cookware and eliminate deodorants with aluminum in particular).
Challenge your mind frequently.
Food Cravings and Addictions
One more issue I would like to cover on cravings has to do with the idea that it is an "addiction." I mentioned on a previous blog that giving up a specific food item may elicit a "drug like" response such as moodiness, shakiness, etc. We cannot afford to let ourselves become a "victim" around our eating habits either. By this I mean remember that bad eating habits are not a genetic or medical issue in and of themselves. Every single day we make conscious choices about what we put into our bodies. By making healthy food choices we can reduce sugar consumption without suffering any ill effects.Remember that many sugar cravings in particular, are frequently every bit a psychological issue as they are physiological. Many readers readily admitted this is as a problem. I've written numerous blogs on emotional eating that speak to this problem.
So the bottom line is, if a food has an addictive calling to you that is problematic (stemming from either a physical or emotional source) you probably should not be consuming it at all. In fact one of my favorite sayings is, "when in doubt, don't."
Metabolic Typing, Weight Loss, and Cravings
Awhile back a reader responded to one of my cravings blogs with his answer to this issue. It was a "metabolic diet." The one that I am aware of is The Metabolic Typing Diet by William Wolcott and Trish Fahey.
While one food plan may work for one type of person it may not produce the same results for another. No mystery here. We are all unique beings. Researcher Roger Williams puts it this way: We are biochemically different based on the body's autonomic nervous system, which has to do with energy utilization. The Metabolic Typing Diet outlines a specific macrobalance balance (fats, carbs and proteins) for an individual. In other words, are you a protein type, carbo type or a mixed type? Which of these runs your engine the best? It also suggests specific foods a person should include or avoid. All of this is based on an in-depth written questionnaire. In theory it actually sounds good but with so many other variables to weight management I'm doubtful this is the one cure all, although it might be helpful as part of the solution.
Over the past 20 years I have heard of very few people utilizing this plan although I know a few that have done well with it. Are there many readers out there that have been successful doing this plan? Please share your experiences with us.
The Many Faces of Cravings - 5
Today I will continue discussing those pesky cravings. I don’t think many people are aware that they just might have to do with food sensitivities. We know about allergies but food sensitivities or food intolerances are slightly different. They are much more insidious because a "reaction" (bloating is the most common sign) can show up in as little as 15 minutes or as long as three days after an offending food is consumed! This makes them extremely difficult to pinpoint.
What happens is that you consume the offending food and your immune system starts to think that it is a foreign particle that needs to be eliminated. So it starts to fight. This is when a seemingly normal food turns into an allergen. We crave this food because while our body is trying to detoxify our system our brain releases neurotransmitters called endorphins to help sooth the "discomfort" of the food reaction.
So what do you do? • Keep a food diary to determine what specific foods cause a problem for you.• Do an elimination diet. It's very inconvenient and time consuming but it is probably the most accurate method to target your food sensitivity (and of course the craving for a specific food). • Avoid repetitious eating and rotate your food choices every three days. (Keep several options conveniently available in ND's free Pantry so you always have something different to choose from.)• Try a pulse test with a suspected food.
Get rid of the offending foods and you just might get rid of the cravings!
The Many Faces of Cravings - 4
Yesterday I discussed food "addiction" which was initially mentioned by a reader in response to a previous blog. Even though these cravings feel like a real drug addiction they may be more directly related to actual blood sugar disturbances rather than just the food item itself.
A simple sugary item like a cookie, breaks down very quickly in the body, immediately giving a person a quick insulin response. Many people say the minute they eat a specific food like a sweet, they have to have more of it and are simply unable to stop eating it. This certainly may feel like an addiction but it could be due to the food itself (as in an allergy or food sensitivity) or it could be a sugar reaction (or even both).
On the other hand, when a person consumes a complex carbohydrate, it may have less of an impact on blood sugar. Complex carbohydrates take longer to break down in the body because they have fiber and nutrients. Consequently blood sugar levels don't usually spike as high or as abruptly. Be aware though, some people do react to any starchy carbohydrate with a blood sugar spike/craving. For those people I would suggest they combine their foods as suggested in my blog, Cut the Food Cravings with Food – 1 and they might want to check their blood sugar sensitivity as well. As a reality check on all this It's always a good idea to record your food using ND's free Pantry to see what you are doing.
Tomorrow I will discuss food cravings due to food allergies or sensitivities.
The Many Faces of Cravings - 3
Today we are continuing on with the Many Faces of Cravings, - 3. One previous reader mentioned a possible genetic correlation of "addiction" that may contribute to cravings. Sugar and other very refined "white" flour items can act similarly in the way a person may be "driven" to consume them like an addict does a drug. This probably occurs because of the overproduction of insulin that occurs when someone is consuming simple sugar. Refined sugar requires very little digestion so it gets into the blood stream very quickly and abruptly.
Sugar directly affects brain chemistry. It produces tryptophan which in turn converts into serotonin for the brain, making us feel relaxed and calm, especially when stressed or anxious. People do become addicted to tranquilizers so why couldn't sugar and refined foods be perceived as addictive substances? I see numerous people get headaches and become irritable and shaky when they need a sugar "high." These are signs of withdrawal, commonly seen in addicts.
For some people avoidance of specific foods may be the best option. We are all different and have to know our own limitations with specific foods.
Still more to come on the issue of cravings tomorrow.
Weight Loss for Diabetics
Doctors tell their diabetic patients to lose weight to help control a diabetic condition. Yet many diabetic medications actually cause weight gain!
Apparently there is an injectable medication (for type 2 diabetes) that can help with blood sugar and still allow a patient to lose weight. In fact the medication Exenatide is under investigation as a weight loss agent due to its weight loss side effects. It's in the newest class of drugs, "incretin," but do take heed, its long term safety is still probably unknown.
In the meantime I still generally push regular exercise, focus on eating healthy foods, and adjust carbohydrate intake, especially the processed forms. Usually a total of 50%-55% carb intake is adequate for most people with irregular blood sugar issues, although a diabetic may vary dramatically in how he responds to any given eating plan.
Processed Food And Weight Loss Results
An acquaintance of mine asked me why eating whole fresh food is so important. There are just so many reasons why fresh is best. I referred her initially to ND's link on food processing to get the full scope of what cooking alone does to the nutrient value of food.
In terms of weight loss I also personally feel that when foods contain other numerous additives and artificial preservatives the liver is too busy taking care of all this to worry about fat metabolism. All this work may also be using up precious nutrients that are in the diet. Additionally many processed foods lack fiber. Fiber fills and contributes to our health as well. And with my 20 plus years of experience helping people lose weight, I've found those who "eat cleaner" generally have better weight loss results, have more energy, look better and feel better. And they seem to keep their weight off.
Be Aware of Blood Sugar Imbalances
Diabetes and obesity are epidemic and frequently related to being overweight and/or unhealthy eating. Hypoglycemia is actually low blood sugar but it frequently occurs years before the onset of prediabetes or diabetes. My caution to you is to catch the signs and symptoms of these conditions early and do something before you get the diagnosis for diabetes, a disease that can literally be a slow and miserable death if left uncontrolled. These conditions can be regulated adequately by making a strong commitment to eat right and adopt a healthy lifestyle.
I want to alert you to some of the common signs that may be a precursor to both hypoglycemia and diabetes. Utilize this web site and take the quiz to see if you are experiencing some of the symptoms. Now use ND's great web site and Tools to help you get healthy!
Weight Loss Nutrition Friend
I call fiber the misunderstood carbohydrate because usually it is just touted for, well, constipation issues. But I'm here to set the record straight. It goes so far beyond that.
Understand that fiber is basically the non-digestible part of a plant. It is the cell wall of a plant, whether it is from broccoli or the skin on a potato. What's important, is what it actually does while going through your digestive tract.
If you are losing weight remember that fiber "fills." From a hunger perspective it satisfies hunger and can slow down digestion releasing glucose more evenly. This helps stabilize blood sugar levels more effectively, which in turn curbs appetite, cravings, and may even promote a better mood. If you consistently consume highly refined white flour and sugar products (void of both fiber and nutrients) they are quickly absorbed into the blood stream and cause blood sugar highs and lows.And I'm not done yet. Fiber also dilutes, inactivates, and binds cholesterol, bile acids, potential carcinogens, and other toxic substances in the bowel. (Note: when you are losing weight there are more toxins being eliminated by the body.) The action of fiber helps inhibit the absorption of these toxins into the bloodstream, and reduces their contact time with the bowel wall. This could explain why people on high fiber diets have less colon cancer, heart disease, cholesterol problems and gallstones.
So remember fiber is your friend for both weight loss and health.
Medications that May Intefere with Weight loss
Some medications can cause you to gain weight, or keep you from losing it, says Ken Fujioka, MD, medical director of the Scripps Clinic Nutrition and Metabolism Research Center in San Diego. The following specific medications may cause some real challenges with losing weight:
• Some medications used to treat type 2 diabetes • Antipsychotic or schizophrenia medications • Beta-blockers (prescribed for high blood pressure, and some heart conditions) • Antidepressants • Hormone replacement therapy • Birth control pills • Corticosteroids • Antiepileptics taken to control seizures
You may have one of the above conditions but don't just abruptly decide to go off any medication on your own. Openly talk to your doctor first and discuss alternatives and impress upon him/her your desire to lose weight. In fact if you are trying to lose weight discuss this when you are first diagnosed with a condition before he/she prescribes the medication. Another option is to check with a pharmacist who knows medications.
Also make sure you are following your current diet to the letter before you decide it is actually the medication that may be interfering with your weight loss efforts. Use ND's Daily Needs Calculator to determine the amount of calories you should be consuming to lose weight. Then weigh and measure your food intake so it is truly accurate. Check my blog from April 30 to ensure you are following your plan adequately with the other weight loss essentials. You can't blame the medicines for not losing weight if you are not really following your plan.
"I Can't Lose Weight!"
You are following a sensible diet. You are even working with a qualified nutritionist who validates everything you are doing. Yet, the scale refuses to budge. So where do you go from here?
Occasionally there are real medical issues as to why some people do not lose weight. According to Peter LePort MD, here are a few conditions that may prevent weight loss:
Cushing's syndrome is when the adrenal glands produce too much cortisol. Signs are usually when there is a fat build up in the face, upper back and abdomen.
Hypothyroid or low thyroid is when your metabolism is just plain slow. Many hypothyroid individuals go undetected even when blood results show low to normal levels. This can occur even when a person is on thyroid medication.
Polycystic ovary syndrome is hormone imbalance characterized by irregular bleeding, acne, excessive facial hair, thinning hair, infertility issues, and weight gain not caused by over eating.
Insulin resistance or hyperinsulinemia (high insulin) is when insulin is not getting into the cells for energy.
Many women struggle with weight at specific times in their lives when there is a hormonal shift going on in their bodies. Typical times include puberty, during pregnancy and menopause.
Just make sure you are honest with yourself and that you are in fact doing all the right things to lose weight before putting yourself through any expensive testing.
Awhile back a reader responded to one of my cravings blogs with his answer to this issue. It was a "metabolic diet." The one that I am aware of is The Metabolic Typing Diet by William Wolcott and Trish Fahey.While one food plan may work for one type of person it may not produce the same results for another. No mystery here. We are all unique beings. Researcher Roger Williams puts it this way: We are biochemically different based on the body's autonomic nervous system, which has to do with energy utilization. The Metabolic Typing Diet outlines a specific macrobalance balance (fats, carbs and proteins) for an individual. In other words, are you a protein type, carbo type or a mixed type? Which of these runs your engine the best? It also suggests specific foods a person should include or avoid. All of this is based on an in-depth written questionnaire. In theory it actually sounds good but with so many other variables to weight management I'm doubtful this is the one cure all, although it might be helpful as part of the solution.
Over the past 20 years I have heard of very few people utilizing this plan although I know a few that have done well with it. Are there many readers out there that have been successful doing this plan? Please share your experiences with us.
The Many Faces of Cravings - 5
Today I will continue discussing those pesky cravings. I don’t think many people are aware that they just might have to do with food sensitivities. We know about allergies but food sensitivities or food intolerances are slightly different. They are much more insidious because a "reaction" (bloating is the most common sign) can show up in as little as 15 minutes or as long as three days after an offending food is consumed! This makes them extremely difficult to pinpoint.What happens is that you consume the offending food and your immune system starts to think that it is a foreign particle that needs to be eliminated. So it starts to fight. This is when a seemingly normal food turns into an allergen. We crave this food because while our body is trying to detoxify our system our brain releases neurotransmitters called endorphins to help sooth the "discomfort" of the food reaction.
So what do you do? • Keep a food diary to determine what specific foods cause a problem for you.• Do an elimination diet. It's very inconvenient and time consuming but it is probably the most accurate method to target your food sensitivity (and of course the craving for a specific food). • Avoid repetitious eating and rotate your food choices every three days. (Keep several options conveniently available in ND's free Pantry so you always have something different to choose from.)• Try a pulse test with a suspected food.
Get rid of the offending foods and you just might get rid of the cravings!
The Many Faces of Cravings - 4
Yesterday I discussed food "addiction" which was initially mentioned by a reader in response to a previous blog. Even though these cravings feel like a real drug addiction they may be more directly related to actual blood sugar disturbances rather than just the food item itself.A simple sugary item like a cookie, breaks down very quickly in the body, immediately giving a person a quick insulin response. Many people say the minute they eat a specific food like a sweet, they have to have more of it and are simply unable to stop eating it. This certainly may feel like an addiction but it could be due to the food itself (as in an allergy or food sensitivity) or it could be a sugar reaction (or even both).
On the other hand, when a person consumes a complex carbohydrate, it may have less of an impact on blood sugar. Complex carbohydrates take longer to break down in the body because they have fiber and nutrients. Consequently blood sugar levels don't usually spike as high or as abruptly. Be aware though, some people do react to any starchy carbohydrate with a blood sugar spike/craving. For those people I would suggest they combine their foods as suggested in my blog, Cut the Food Cravings with Food – 1 and they might want to check their blood sugar sensitivity as well. As a reality check on all this It's always a good idea to record your food using ND's free Pantry to see what you are doing.
Tomorrow I will discuss food cravings due to food allergies or sensitivities.
The Many Faces of Cravings - 3
Today we are continuing on with the Many Faces of Cravings, - 3. One previous reader mentioned a possible genetic correlation of "addiction" that may contribute to cravings. Sugar and other very refined "white" flour items can act similarly in the way a person may be "driven" to consume them like an addict does a drug. This probably occurs because of the overproduction of insulin that occurs when someone is consuming simple sugar. Refined sugar requires very little digestion so it gets into the blood stream very quickly and abruptly.Sugar directly affects brain chemistry. It produces tryptophan which in turn converts into serotonin for the brain, making us feel relaxed and calm, especially when stressed or anxious. People do become addicted to tranquilizers so why couldn't sugar and refined foods be perceived as addictive substances? I see numerous people get headaches and become irritable and shaky when they need a sugar "high." These are signs of withdrawal, commonly seen in addicts.
For some people avoidance of specific foods may be the best option. We are all different and have to know our own limitations with specific foods.
Still more to come on the issue of cravings tomorrow.
Weight Loss for Diabetics
Doctors tell their diabetic patients to lose weight to help control a diabetic condition. Yet many diabetic medications actually cause weight gain!Apparently there is an injectable medication (for type 2 diabetes) that can help with blood sugar and still allow a patient to lose weight. In fact the medication Exenatide is under investigation as a weight loss agent due to its weight loss side effects. It's in the newest class of drugs, "incretin," but do take heed, its long term safety is still probably unknown.
In the meantime I still generally push regular exercise, focus on eating healthy foods, and adjust carbohydrate intake, especially the processed forms. Usually a total of 50%-55% carb intake is adequate for most people with irregular blood sugar issues, although a diabetic may vary dramatically in how he responds to any given eating plan.
Processed Food And Weight Loss Results
An acquaintance of mine asked me why eating whole fresh food is so important. There are just so many reasons why fresh is best. I referred her initially to ND's link on food processing to get the full scope of what cooking alone does to the nutrient value of food.In terms of weight loss I also personally feel that when foods contain other numerous additives and artificial preservatives the liver is too busy taking care of all this to worry about fat metabolism. All this work may also be using up precious nutrients that are in the diet. Additionally many processed foods lack fiber. Fiber fills and contributes to our health as well. And with my 20 plus years of experience helping people lose weight, I've found those who "eat cleaner" generally have better weight loss results, have more energy, look better and feel better. And they seem to keep their weight off.
Be Aware of Blood Sugar Imbalances
Diabetes and obesity are epidemic and frequently related to being overweight and/or unhealthy eating. Hypoglycemia is actually low blood sugar but it frequently occurs years before the onset of prediabetes or diabetes. My caution to you is to catch the signs and symptoms of these conditions early and do something before you get the diagnosis for diabetes, a disease that can literally be a slow and miserable death if left uncontrolled. These conditions can be regulated adequately by making a strong commitment to eat right and adopt a healthy lifestyle.I want to alert you to some of the common signs that may be a precursor to both hypoglycemia and diabetes. Utilize this web site and take the quiz to see if you are experiencing some of the symptoms. Now use ND's great web site and Tools to help you get healthy!
Weight Loss Nutrition Friend
I call fiber the misunderstood carbohydrate because usually it is just touted for, well, constipation issues. But I'm here to set the record straight. It goes so far beyond that.Understand that fiber is basically the non-digestible part of a plant. It is the cell wall of a plant, whether it is from broccoli or the skin on a potato. What's important, is what it actually does while going through your digestive tract.
If you are losing weight remember that fiber "fills." From a hunger perspective it satisfies hunger and can slow down digestion releasing glucose more evenly. This helps stabilize blood sugar levels more effectively, which in turn curbs appetite, cravings, and may even promote a better mood. If you consistently consume highly refined white flour and sugar products (void of both fiber and nutrients) they are quickly absorbed into the blood stream and cause blood sugar highs and lows.And I'm not done yet. Fiber also dilutes, inactivates, and binds cholesterol, bile acids, potential carcinogens, and other toxic substances in the bowel. (Note: when you are losing weight there are more toxins being eliminated by the body.) The action of fiber helps inhibit the absorption of these toxins into the bloodstream, and reduces their contact time with the bowel wall. This could explain why people on high fiber diets have less colon cancer, heart disease, cholesterol problems and gallstones.
So remember fiber is your friend for both weight loss and health.
Medications that May Intefere with Weight loss
Some medications can cause you to gain weight, or keep you from losing it, says Ken Fujioka, MD, medical director of the Scripps Clinic Nutrition and Metabolism Research Center in San Diego. The following specific medications may cause some real challenges with losing weight:• Some medications used to treat type 2 diabetes • Antipsychotic or schizophrenia medications • Beta-blockers (prescribed for high blood pressure, and some heart conditions) • Antidepressants • Hormone replacement therapy • Birth control pills • Corticosteroids • Antiepileptics taken to control seizures
You may have one of the above conditions but don't just abruptly decide to go off any medication on your own. Openly talk to your doctor first and discuss alternatives and impress upon him/her your desire to lose weight. In fact if you are trying to lose weight discuss this when you are first diagnosed with a condition before he/she prescribes the medication. Another option is to check with a pharmacist who knows medications.
Also make sure you are following your current diet to the letter before you decide it is actually the medication that may be interfering with your weight loss efforts. Use ND's Daily Needs Calculator to determine the amount of calories you should be consuming to lose weight. Then weigh and measure your food intake so it is truly accurate. Check my blog from April 30 to ensure you are following your plan adequately with the other weight loss essentials. You can't blame the medicines for not losing weight if you are not really following your plan.
"I Can't Lose Weight!"
You are following a sensible diet. You are even working with a qualified nutritionist who validates everything you are doing. Yet, the scale refuses to budge. So where do you go from here?Occasionally there are real medical issues as to why some people do not lose weight. According to Peter LePort MD, here are a few conditions that may prevent weight loss:
Cushing's syndrome is when the adrenal glands produce too much cortisol. Signs are usually when there is a fat build up in the face, upper back and abdomen.
Hypothyroid or low thyroid is when your metabolism is just plain slow. Many hypothyroid individuals go undetected even when blood results show low to normal levels. This can occur even when a person is on thyroid medication.
Polycystic ovary syndrome is hormone imbalance characterized by irregular bleeding, acne, excessive facial hair, thinning hair, infertility issues, and weight gain not caused by over eating.
Insulin resistance or hyperinsulinemia (high insulin) is when insulin is not getting into the cells for energy.
Many women struggle with weight at specific times in their lives when there is a hormonal shift going on in their bodies. Typical times include puberty, during pregnancy and menopause.
Just make sure you are honest with yourself and that you are in fact doing all the right things to lose weight before putting yourself through any expensive testing.
Fats May Promote Weight Loss
Yesterday I cited a study that promotes monounsaturated fats as a key to controlling dangerous belly fat. But be careful with how much fat you are consuming. All fats are calorie dense. I actually had a client that was having a half a cup of processed peanuts several times a day thinking he was going to lose weight by including more monounsaturated fats. But think about this, four ounces of peanuts would be equal to 656 calories and 56 grams of fat, about 11 servings of fat at one sitting! Ideally he should have had about 10 whole (in the shell) peanuts for a small snack, worth one serving of fat.
So what are other sources of monounsaturated fats and how do they measure up?• 1/8 of an avocado is a fat serving.• Unprocessed nuts like seven almonds, six cashews, four pecans halves, and one tablespoon of pine nuts are each equal to one serving of fat.• One teaspoon of olive oil or five olives is equal to a serving of fat.• One tablespoon of organic peanut butter (buyer beware: commercial brands frequently include trans fats/hydrogenated fats) is equal to about two servings of fat (about 100 calories) and one teaspoon of peanut oil is equal to one serving of fat.• One tablespoon of unprocessed sesame seeds is a serving of fat.
And yes, Canola oil may be a monounsaturated fat but there is a lot of controversy around it being a genetically modified oil so I personally would avoid it or limit the use of it.
The lesson here is to consume small amounts of monounsaturated fats and then limit the unhealthier saturated and trans fats. You might also use ND's free Daily Needs Calculator to determine the total calories you need for the day to lose weight.
Is there Hope for Curing Belly Fat?
It finally looks like we have some hope on the horizon for those with belly fat. A new, cutting-edge study published in Diabetes Care in July 2007 and conducted by scientists at Reina Sofía University Hospital in Córdoba, Spain, placed a group of overweight people on 4-week diets containing the same number of calories but with different ratios of carbohydrate and fat. "The plan rich in monounsaturated fats prevented the accumulation of both types of belly fat—without additional exercise." It appears that the monounsaturated fat is the real key to the plan.
Yesterday I cited a study that promotes monounsaturated fats as a key to controlling dangerous belly fat. But be careful with how much fat you are consuming. All fats are calorie dense. I actually had a client that was having a half a cup of processed peanuts several times a day thinking he was going to lose weight by including more monounsaturated fats. But think about this, four ounces of peanuts would be equal to 656 calories and 56 grams of fat, about 11 servings of fat at one sitting! Ideally he should have had about 10 whole (in the shell) peanuts for a small snack, worth one serving of fat.So what are other sources of monounsaturated fats and how do they measure up?• 1/8 of an avocado is a fat serving.• Unprocessed nuts like seven almonds, six cashews, four pecans halves, and one tablespoon of pine nuts are each equal to one serving of fat.• One teaspoon of olive oil or five olives is equal to a serving of fat.• One tablespoon of organic peanut butter (buyer beware: commercial brands frequently include trans fats/hydrogenated fats) is equal to about two servings of fat (about 100 calories) and one teaspoon of peanut oil is equal to one serving of fat.• One tablespoon of unprocessed sesame seeds is a serving of fat.
And yes, Canola oil may be a monounsaturated fat but there is a lot of controversy around it being a genetically modified oil so I personally would avoid it or limit the use of it.
The lesson here is to consume small amounts of monounsaturated fats and then limit the unhealthier saturated and trans fats. You might also use ND's free Daily Needs Calculator to determine the total calories you need for the day to lose weight.
Is there Hope for Curing Belly Fat?
It finally looks like we have some hope on the horizon for those with belly fat. A new, cutting-edge study published in Diabetes Care in July 2007 and conducted by scientists at Reina Sofía University Hospital in Córdoba, Spain, placed a group of overweight people on 4-week diets containing the same number of calories but with different ratios of carbohydrate and fat. "The plan rich in monounsaturated fats prevented the accumulation of both types of belly fat—without additional exercise." It appears that the monounsaturated fat is the real key to the plan. Prevention Magazine did another study of their own with good results and wrote another weight loss book utilizing the monounsaturated fats in a new diet plan. It also touched on some good solid eating advice.
Just remember these are just a few small short term studies. And even though these studies suggest consuming healthy fats, too much fat in anyone's diet will not promote weight loss if there's simply too many calories from them (or other sources). Tomorrow I'll go over these various kinds of monounsaturated fats and give you some specific serving sizes and calorie measures of fats.
Still More on the Belly Fat Factor
I don’t think it's a surprise anymore that belly fat is just bad for your health, whether it's related to heart disease, diabetes, or anything else. A study done throughHarvard University, Brigham, and Women's hospital in Boston with over 44,000 women, maintains, "those women who measure over 35 inches (in their waists) or greater had an 80% higher chance of premature death compared with women whose waists measured 28 inches or smaller." That's huge in my opinion. Even more alarming was that this belly fat still poses a health risk when women are at a normal weight. Richard Bergman, an obesity researcher said men probably face the same risk. So men, you aren’t off the hook either.
The bottom line is whether your concern is for weight management or health, it still pays to watch your actual waist measurement and don’t get complacent just because you are at a normal weight. There are a lot of women at a normal weight that still carry too much weight in their middle.
Negative Calorie Foods
Last week a blogger brought up an old diet theory that's been around since the 90's. It's based on the premise of "negative calorie" foods. It goes like this: your body burns calories just through the mechanical and chemical process of digesting your food. Since some foods actually contain fewer calories than the actual digestion process requires, it therefore takes more calories to burn the food than the food contained. The result will be weight loss. Theoretically eating these kinds of foods can help you lose weight quickly.
A good example of this is: Celery contains about 7 calories a stalk. Your body needs about 30 calories digesting it. So you end up with some "negative calories." It does sounds good. You can seemingly eat your way to weight loss! But remember you still need to burn more total calories than you take in to lose weight. (Use ND's free Daily Needs Calculator to determine this.) This should be taken into account of course but I'm not sure if this is regarded as a pertinent factor in the food plan supporting the negative calorie diet.
One problem as I see it, is that there is no real scientific studies that I know of (or few are available) to really validate this theory. Dr. Neal Barnard is the author of a popular book called the Negative Calorie Diet. Other health authorities don’t seem to give it much creditability. It seems somewhat of a limited eating plan but at least many of the suggestions are fruits and vegetables which most Americans are really lacking in. Maybe if you are eating more fruits and vegetables to actually replace higher calorie foods this plan could work.
The bottom line is to lose a pound of fat every week you need to create a calorie deficit of 500 calories a day (or 3500 calories a week). In my opinion, a more optimum way to accomplish this is to eat less and exercise more.
Have any of our readers been successful on this plan?
H20 Ohhhhhhh!
Yesterday I emphasized the importance of water for losing weight. So why exactly is this liquid so magic? During weight reduction the body has more waste to get rid of. Water helps the kidneys to flush out the waste. The kidneys cannot function properly without enough of this precious fluid. If the kidneys are overworked (by not having enough water) some of their work is shifted to the liver. Our liver is the main organ for metabolizing fat, so by drinking more water, indirectly you will help the liver to function at full throttle and help you lose weight more efficiently.
Additionally drinking adequate amounts of water reduces appetite. That's always a plus when you are losing weight. Frequently thirst is interpreted as hunger, so try some "Adam's ale" first before you decide to eat something.
Water is the best diuretic. The more you drink of this pure liquid the less excess salt you will retain. Consequently, the less water retention you will have and the better the scale looks!
Last but not least, a large percentage of our body is made from water. Every function in our body relies on water. So, metabolically, everything runs more efficiently when there is sufficient water. This magic elixir supports over all metabolism.
Tomorrow I will cover part three on the basics of losing weight.
How to Lose Weight - 2
Yesterday I discussed the importance of calculating how many calories you need to lose at least a pound of fat every week. Today I want to emphasize an underrated factor in weight loss. This weight loss factor is simply drinking enough plain pure water!
Most health officials suggest drinking eight glasses of water (eight ounces each) a day to lose weight and for general good health. Other liquids simply do not count. Keep in mind that individual water requirements vary according to size, age, activity and the temperature of your environment. Ideally most overweight people should consume even more than the suggested eight glasses of water.
Tomorrow I'll discuss WHY water consumption is so important for the actual weight loss process before I go to Part 3 on how to lose weight.
Continue reading "How to Lose Weight - 2" »
Belly Fat and Dementia
Everything you read seems to be related to the infamous belly fat. There's already the link between diabetes, stroke, heart disease and the roll around the middle. (Don't forget your genes can play a part in how you carry your weight too.) Then there's stress, and menopause/hormonal issues (what I fondly call the "men-o-pot"). Since it all started with "syndrome X" it's obvious that blood sugar imbalances play a significant part in all this, which in turn relates to how, when, and what we eat.
So guess what, now another new study relates dementia with belly fat. In fact "a Kaiser Permanente study comparing people with different levels of belly fat showed that those who had the most belly fat were 145 percent more likely to develop dementia compared with people with the least amount of belly fat!" What are your thoughts on excess weight and belly fat?
Once again, the moral of the story is that we need to lose weight. No pressure here, right? - even if we've tried to lose weight and failed a million times. (It personally took me years to lose my excess 30 pounds and keep it off.) Tomorrow I'll get into some core basics about weight loss that dieters continue to ignore and may explain why they don’t lose weight.
Fish Oil and Weight Loss
Research published in the American Journal of Clinical Nutrition shows that daily doses of six grams of oil containing omega-3 fatty acids, combined with moderate exercise like walking/running for 45 minutes, can result in significant weight loss. It does sound somewhat promising but it's also a lot of fish oil to consume every day, either in pill form or real fish, despite the numerous health benefits. If you decide to try this make sure it's only wild salmon, not the farm raised variety due to all the contaminants possibly contained in farm raised fish. I also would not do this very long to avoid exposure to excess mercury that could still be ingested with that much fish. (Check to make sure which sources of fish contain the highest levels of mercury.) I would think this food plan would get boring real fast too if you you ate the fish exclusively. If you take the supplements make sure you consume only high quality fish oil to avoid the same issues of mercury and food contaminants.
And, oh, don’t forget to do the 45 minutes walking at least three times a week as that is a rather important part in the study. Tell your doctor what you are doing to avoid medicine contraindications.
Diabetes and Unhealthy Eating
A few weeks ago the San Jose Mercury News in California stated that the diabetes epidemic is "costing the country over $100 billion annually prompting a major push by medical companies in the Silicon Valley to combat it." The problem was that diabetic patients need more consumer friendly equipment to monitor blood sugar. This may be true but the article misses some major points.
A few weeks ago the San Jose Mercury News in California stated that the diabetes epidemic is "costing the country over $100 billion annually prompting a major push by medical companies in the Silicon Valley to combat it." The problem was that diabetic patients need more consumer friendly equipment to monitor blood sugar. This may be true but the article misses some major points.
There was not one single word mentioning how diet, managing weight, and a healthy lifestyle can prevent diabetes (Type 2) in the first place. This is not a disease where one just catches it like a virus or bacteria. We acquire diabetes usually after many years of not eating and exercising properly. Type 2 diabetes is highly preventable.
The paper also said "advocacy groups have lobbied for more federal money to study the ailment." What more is there to study? This is not brain surgery we are looking at. How about advocating that our federal dollars have doctors enlist the support of qualified nutritionists to help people understand the real application of healthy eating habits? And while we are at it maybe we need to get rid of all the advertising on TV encouraging us to consume excess amounts of all that unhealthy food that contributes to diabetes.
Tired all the Time and Gaining Weight?
It's been estimated that an under active thyroid condition affects one in five women. Typically the TSH or thyroid stimulating hormone is tested to determine hypothyroidism. A low thyroid is medically determined usually in a blood test but in many situations it can actually fall at the low end of normal which ideally should send you and your doctor a red flag. This may be a warning that levels aren't quite where they should be, indicating a "gray" area, and possibly indicating low thyroid activity.
It's been estimated that an under active thyroid condition affects one in five women. Typically the TSH or thyroid stimulating hormone is tested to determine hypothyroidism. A low thyroid is medically determined usually in a blood test but in many situations it can actually fall at the low end of normal which ideally should send you and your doctor a red flag. This may be a warning that levels aren't quite where they should be, indicating a "gray" area, and possibly indicating low thyroid activity.
Typical symptoms of low thyroid include: -Gaining weight without any apparent reason especially when your eating and exercise habits have remained the same.-Intolerance to cold (especially if everyone else in the room is warm); or experiencing cold hands and feet -A change in your mood and/or energy level lasting more than several months-Unexplained muscle pain-Gray hair before the age of 30-Fertility problems-High cholesterol-Low immunity-A morning basal temperature reading between 97.6 and 98.2
So if your lab test falls into this subclinical level, take your basal morning temperature for several days (starting on the second day of your cycle) and discuss your symptoms to your doctor. Sometimes correcting a sluggish thyroid can make a big difference in how you lose weight and what your energy level is like.