Monthly Archives: January 2016

MY BOOKS ON AMAZON

Dear friends:

 

Please don’t forget to check out all my books on Amazon under my name:  “Jeffry Weiss.”

All five are now available!

  1. Why we eat and why we keep eating: the path to food independence
  2. The Perfect Day
  3. The Caffeine Diet: sipping your way to slim
  4. Turning off the Hunger Gene: food as medicine in the 21st Century
  5. Warning!  Everything you’ve ever heard or read about dieting is wrong!

What I have discovered has never been published before.  And my programs are doable and the work.

Sincerely,

Jeffry Weiss

FOOD CRAVINGS: WOMEN ARE FROM VENUS / MEN ARE FROM MARS

FOOD CRAVINGS: WOMEN ARE FROM VENUS / MEN ARE FROM MARS

A food craving is a powerful desire to consume a specific food. Food cravings differ from regular hunger in that hunger can be fulfilled by any number of foods, whereby a craving can only be satisfied by a particular food. Cravings vary by gender (women have more cravings than men), by age (the elderly have more cravings than younger people), and by types of food (women crave foods such as chocolate, cake, and candy. Men crave more protein-based foods like pizza, burgers and crunchy snacks such as nuts and chips). There are four theories explaining food cravings. Three of the four affect men as well as women. The fourth, hormone theory, impacts only women. The four theories are as follows:
One: Deprivation Theory. When a food is off limits or restricted in some way, cravings increase. Food denial has been linked to overeating; we tend to crave what we cannot have. And when we overeat, we feel guilty which leads to more eating and more guilt -a vicious cycle.
Two: Brain Chemical Theory. Neuropeptide and galanin, two brain chemicals, affect food cravings. Neuropeptide, which causes us to crave sugar, peaks just after waking up. Galanin, which initiates a craving for fat, peaks at night.
Three: Stress Response Theory. During times of high stress the body releases Cortisol and adrenaline, initiating the fight or flight response. During such times the body demands immediate energy. This increases the desire for simple carbohydrates – which the body converts in glucose.
Four: Hormone Theory. This is where women differ so greatly from men. All of us endure emotionally-driven cravings: isolation, resentment, anger, unfulfilled needs. But, it is only women who endure hormonally-driven food cravings. And the key hormone involved with food cravings is serotonin. Cravings can be controlled by supplanting: substituting a good food for a bad one.

HOW FOUR WOMEN LOST 70 POUNDS OR MORE, AND KEPT IT OFF

 

Tammy: Went from 220 to 135.
Diet: Breakfast is egg whites cooked with onions, tomatoes, and peppers – with wheat toast. Lunch: a chicken taco salad. Dinner: chicken breast, vegetables, and salad. Snacks: frozen yogurt and turkey jerky.
The workout: An hour of kickboxing, step aerobics or running each day; 10 minutes of weights and 15 minutes of Pilâtes five days a week.
Loraine: Went from 191 to 120 lbs.
Diet: Breakfast is oatmeal and a yogurt shake. Lunch: cottage cheese and fruit or scrambled eggs and spinach. Dinner: bean soup or tofu stir-fry with vegetables and a big salad. Snacks: fruit and yogurt.
The workout: An hour of step aerobics or running six days a week; Pilâtes and weights twice a week.
Alice: Went from 265 to 165.
Diet: Breakfast is fruit and a protein shake. Lunch: a tofu hot dog and raw vegetables with light dressing. Dinner: vegetable soup or chili, a whole-wheat roll, broccoli and carrots. Snacks: fruit, cereal, and mixed nuts.
The workout: Running about 30 miles each week and lifting weights for an hour twice a week.
Donna: Went from 260 to 135.
Diet: Breakfast is oatmeal and a banana. Lunch: a turkey sandwich on whole wheat, with tomato soup, carrots and celery. Dinner: a taco salad. Snacks: raisins, apples and fat-free pudding. The workout: Kickboxing videos at home for an hour five or six days a week.
These four women relied heavily on exercise as part of their routine for losing weight. However, don’t be intimidated. Yes, you can lose weight faster if exercise is part of your plan, but in my book, Why We Eat…. and why we keep eating, we offer you real alternatives – from a dozen or more activities that burn calories outside the gym to supplements that can boost your metabolism and increase fat burning so that you can burn calories ever when you’re sitting at your desk!

HOW TO WIN THE BATTLE OF THE WAISTLINE: ASIAN SECRETS REVEALED

HOW TO WIN THE BATTLE OF THE WAISTLINE: ASIAN SECRETS REVEALED

People often ask me if it’s possible to spot reduce. Well, a few years ago, I would have said absolutely not. Aerobic exercise can promote weight loss, but people often lose weight in the face, lower body and arms, rather than the abdomen. In fact, people who lose weight quickly often look unhealthy and even emaciated.
Dieting, abdominal exercise, and aerobics play a part in developing fit, firm, lean abdominal muscles, but each method – by itself – is not enough to give you the midsection you want. And no one has the time to devote countless hours in the gym to develop great abs. Now, Asian sports medicine researchers have found a better way that will allow you to trim inches from your waste, improve aerobic capacity, and develop a lean, athletic body.
Researchers in Korea and Japan found that the best approach for losing abdominal fat is to combine a general three days per week weight training program with a three days a week, 60 minute per session aerobics program. Fat loss was greater for a group that did both weight training and aerobics than for a group that did only aerobics. The group that did combined training gained more lean muscle mass – 12 pounds vs. one pound for aerobics) and lost more subcutaneous (surface) fat (62 cc verses 21 cc) and visceral fat (fat inside the abdomen (93 cc vs. 86 cc).
One reason for the better results from combining weight training with aerobics is that weight training increases the resting metabolic rate (RMR) for up to 15 hours after exercise, while aerobic exercise increases resting metabolic rate (RMR) for only a few hours after exercise.
The nervous system sends a steady stream of impulses to the tissues that help control metabolism and the rate that you burn calories. The higher the RMR, the more calories you burn (metabolize) each day. The body sends the hormone norepinephrine to the fat cells, which triggers the hormone-sensitive lipase (HSL) to release fat from the fat cells. HSL determines your capacity to lose weight and mobilize abdominal fat stores.
A large amount of fat (visceral fat) is deposited in the abdomen and on top of the muscles of the abdomen (subcutaneous fat). Abdominal fat is deadly because it is easily sent into the bloodstream where it can cause arterial disease. The hormone norepinephrine stimulates lipolysis – the breakdown of fat into fatty acids.
Weight training helps cut abdominal fat by three methods: 1) burns calories during exercise; 2) increases the metabolic rate, 3) stimulates the nervous system to release hormones called catecholamines (epinephrine and norepinephrine) that increase abdominal fat use, 4) adds muscle which increase the calories you burn.

Dietary and exercise guidelines:
The Asian diet consists mainly offish, rice, and vegetables. They use sugar infrequently, if at all. The use spices liberally. The foods they eat do not trigger endorphin release, mute the signal to the brain that indicates we are full. Nor do they eat foods that are high on the glycemic scale that trigger food cravings.
1) 60 minutes of aerobic exercise 3-5 days a week. This will accomplish two things a) you will lose about a pound of fat (not muscle) per week, b) You will keep the weight off.
2) Train with weights at least two days a week. This will increase muscle mass and give you a higher metabolic rate.
3) Do ab exercises at least three days a week. This will develop the ab muscles so that when you lose fat, the muscles will look sculpted.
There are so many good examples for us to learn from and follow. Cultures that are thousands of years older than ours have much to teach us. We would be prudent to use that knowledge wisely.

WHEN TO EXERCISE I WHEN TO EAT

 

Many people on a diet, desperate to lose weight, eat at exactly the wrong time. A good analogy is comparing the human body to a car. You would never expect your car to get you from one place to another without enough fuel in the tank. And you wouldn’t try to put more fuel in the tank than it’s designed to hold. But that’s how many of us operate our bodies. We try to run on empty for hours, then dump more fuel in than we can handle.
Say you want to jog in the morning. And since you’re trying to lose weight, you decide to do so on an empty stomach. The easiest way for the body to get energy is to break down muscle mass. Your body can convert specific amino acids – the building blocks of muscle – to glucose, the sugar that powers human activity. So running before eating may actually be breaking down the very tissue you’re trying to improve. That’s the “muscle loss” diet.
The other way that’s pretty typical is called the “fat gain” diet. You wait a long time between meals, and then, when you’re ravenously hungry, you wipe out an entire buffet line. This guarantees that you’ll get a larger surge of the hormone insulin than you ordinarily would. That means fat storage. Some people combine the “muscle loss” and “fat gain” strategies and turn their bodies into a perfect muscle-burning, fat-storage machine. So if you go out and run 10 miles on an empty stomach, then eat enough to fuel a 15-mile run, the net effect is that you’ve lost muscle on the run and gained fat from the post-run meal.
Energy balance is the answer. The best results occur when you stay within 300-500 calories of perfect balance throughout the day.
Eat something as soon as you get up. Even if you’re going right to the gym or for a run, there are foods that the body can assimilate easily: VT. whey protein shake or banana and hard-boiled egg, or whole grain cereal with soymilk. Plan to eat five or six small meals during the day to keep blood sugar stable, and have ready your before and post workout meals. A littlie planning can take you a long way to your goals.

WHY YOU CAN’T STOP EATING FAST FOOD

 

This is far more than some philosophical discussion. America is standing at a precipice. Three-quarters of the population is overweight or obese … and those numbers are growing every day. Our health care system is going broke, the average 9 year old child in our country has half their arteries closed by fat, people are having heart attacks in their thirties, diabetes in their twenties. This research, which began as an interesting article, quickly became an imperative. Here is what I found:
As I discuss in my book, Why We Eat… and why we keep eating, there are numerous ways in which the body signals the brain to switch the appetite center off and on.
Sugary foods trigger an endorphin reaction, which, as we have explained previously induces feelings of euphoria. Sugary foods, and foods high on the glycemic scale, also signal the release of insulin, which causes food cravings. Foods high in saturated fats trigger endorphin release, while foods low in saturated fat trigger the release of CCK, a hormone that signals the brain to shut down the appetite center. Omega-3 fatty acids in fish curb the appetite. Monosaturated fats in olive oil, nuts, and free-ranging animals curb the appetite. Fiber expands the stomach that turns off the appetite. Chocolate is a powerful endorphin trigger.
Now comes new research by Dr. Alan Hirsch, M.D., a neurologist and founder of the Smell and Taste Treatment and Research Foundation, in Chicago. Dr. Hirsch has uncovered some amazing facts. He explains that the taste and smell of the foods we eat can effectively turn off the appetite center in the brain. His research showed that certain smells caused overweight people to reduce their cravings, and therefore eat less. He found that foods cooked with aromatic ingredients like garlic, onions, herbs and spices satisfy the appetite more completely.
So, lets combine what we know concerning fast food. First, they are high in saturated fat, which is one of the strongest endorphin releasers. Two, sugar, another endorphin trigger, is used liberally in fountain drinks and shakes. Three, all breads and buns contain gluten, another famous endorphin trigger. Four, many of the foods (think French fries) are high on the glycemic scale. Five, most of the foods available in fast food chains are not cooked with any of the spices (see above) that signal the satiety center in the brain to shut down the appetite.
Fast food chains use all of the available tricks to get you to eat their fare … and to keep eating. We have to fight back with the knowledge of how they do it, and to have ready alternatives at hand. My book, Why We Eat… and why we keep eating, provides you with the information and the motivation to use the information! There’s a synergy that occurs when you’ve got the info, the inspiration, and the supplements that minimize your appetite so you can regain control of your diet and your life. Our proprietary line of products can help you to get and keep control of your appetite and rev up your metabolism so you can lose weight even when you’re not on an exercise program.

ULTIMATE FAT BURNERS

 

Yes, it’s not only possible, it’s proven! You can burn fat without exercising. But you’ll do even better if you add just a workout to your daily routine. Here are the very best fat-burners we’ve seen:
Thyroid boost: When you consume less calories, the body slows down metabolism making fat loss that much more difficult Levels of thyroid hormone, which help support metabolism, drop off when calories decline. The following three products support thyroid levels so you can continue burning the maximum calories while dieting.
1 ) Phosphates. Phosphates salts of sodium, calcium, potassium keep thyroid levels up while dieting. A study showed that women eating as few as 1,000 calories per day increased their metabolism by 12%-19% when taking a supplement that consisted of sodium phosphate 25mg., potassium phosphate 107 mg., and calcium phosphate 537 mg. Several manufactures offer this balanced supplement: MuscleTech Caffeine-free Hydroxycut, FSI Nutrition Phosphate Edge.
2) 7-Keto. This is a precursor to DHEA that supports thyroid levels. A study showed that overweight women taking 200 mg. daily lost more weight than those not taking the supplement.
3) Guggulsterone. This is a plant derivate common to India that supports thyroid hormones. Guggulsterone has been used for hundreds of years in Asia as a weight-loss remedy. It helps burn fat and can help lower cholesterol. Take 500 mg. daily
Thermogensís.
Mildly increasing core body temperature, causing more calories to be burned rather than stored as fat. When dieting, thermogensís often declines. The following four ingredients help.
1) Capsicum. Red pepper. They incite the sympathetic nervous system, causing the body to burn more calories. Research shows that peppers boost metabolic rate. 100 mg. three times a day.
2) Green tea. Green tea contains a small amount of caffeine, which increases calorie expenditure. But it is the polyphenols that stimulate calories burning brown fat that surrounds the organs and spinal column. Combining green tea and caffeine boosts the metabolic rate and thus fat-burning potential for a full day. Green tea also contains antioxidants that prevent the development of some forms of cancer. Dosage: 400-mg. daily.
3) Citrus Aurantium. Also called bitter orange or Zhi shi, this fruit is common to Asia. Extracts stimulate special parts of the nervous system called beta-3 receptors, resulting in calorie-burning. It burns calories without “wiring” you. It prolongs the effects of caffeine. One study showed that caffeine and citrus Aurantium added to the herb St. John’s wart was extremely effective in shedding fat. Dosage: 15 mg. daily.
4) Forskolin. The main ingredient of the herb Coleus Forskolin, it initiates fat-burning by activating an enzyme called adenylate cyclase, which encourages
5) the use of fat for fuel. It is a member of the mint family and is used in herbal medicines to treat indigestion and some heart aliments. Dosage: 30 mg. daily
Herbs
1 ) Fenugreek. This is an herb that may control the rise in blood sugar associated with eating. Controlling blood sugar levels helps you stay out of a fat-storing mode and keeps your appetite under wraps. Dosage 500 mg. twice daily.
2) Yohimbe. Is an herb derived from the Carynanthe yohimbe tree common in West Africa. It blocks the release of alpha-adrenergic fat-cell receptors, which in turn upgrades fat-burning. Dosage: 20-30 mg. daily
3) Garlic. Garlic is known as stinking rose. It stimulates adrenaline and UCP (uncoupling proteins). UCPs are located in brown fat, the metabolically active fat surrounding the spine. UCPs cab increase calorie-burning. Garlic may help regulate blood-sugar levels, preventing the crash from eating carbs. Dosage: fresh garlic daily.
4) Calcium. Dietary calcium triggers hormones that prevent fat production and boost fat breakdown. Calcium helps control body weight by reducing the amount of fat absorbed after meals. Non-fat dairy products (stick to the cheese and yogurt – many are allergic to milk) help maintain blood sugar longer. Adequate calcium intake is important for bone health and weight control. And calcium, it seems, helps overweight individuals lose weight primarily from their waistlines. Dosage 200 mg. daily.

DIET SECRETS OF THE HEALTHIEST (AND THINNEST) PEOPLE ON EARTH

 

We’ve researched countries around the globe to find out the secrets of longevity. Here’s just a sample of what we’ve learned from studying the diets of people around the world.
France: Secret – appreciating food. The French use dinning as a time to share and communicate with friends and loved ones. As such, they are more attentive to quality food rather than processed foods. Their secret is that they taste better because they season them with olive oil and herbs! Americans tend to eat a lot of their meals alone, on the run. That makes for an environment where any food is acceptable.
Spain: Secret – lots of fish, nuts, and vegetables. Also, healthy fats from olive oil. Surrounded by the Mediterranean and the Atlantic, a mainstay of their diet is fish. They don’t snack on sweets, but on nuts. Almonds, hazelnuts, walnuts, pecans, and pine nuts are all common in Spanish dishes.
China: Secret – rice, vegetables, and tea. The Chinese eat less than a half-pound of red meat per month. Tea drinkers are half as likely to develop gastric and esphophageal cancers and heart disease as non-tea drinkers. Tea is rich in antioxidants called polyphenols, which may neutralize cancer-causing free radicals in the body. And a compound found in green tea may boost metabolism.

WHEN TO EAT IS AS IMPORTANT AS WHAT YOU EAT

 

When I wrote “Why We Eat… and why we keep eating,” I thought the bulk of my work was done. But some recent research in the field led me to realize how important “when we eat” is. I touched on the subject in my book, but that explanation, I now know, was not complete. There are people who eat all the right foods, get plenty of exercise, and still do not reach their ideal weight. The problem may be not what they eat, or how much, but when they eat. Researchers at the analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and their risk of becoming overweight. Here are the findings of that study:
Habit Changes obesity rate by:
Eating at least one midday snack -39%
Eating dinner as your biggest meal of the day +6%
Waiting more than 3 hours after Waking to eat breakfast +43%
Eating more than a third of your Meals in restaurants +69%
Going to bed hungry (3 or more hours after your last meal) +101%
Eating breakfast away from home +137%
Not eating breakfast +450%