Daily Archives: June 26, 2016

WHEN TO EXERCISE / 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 little 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.