Monthly Archives: July 2016

FLUIDS: HOW MUCH IS TOO MUCH?

How many times have you heard or read the recommendation to drink at least eight-8 ounce glasses of water a day for health reasons. Or that using thirst to drive your drinking habits is not adequate to stay properly hydrated. Or that caffeinated beverages such as soda and coffee can cause dehydration? Probably way too many considering that all these are essentially hogwash.
That’s right. According to the recent findings of an Institute of Medicine panel of U.S. and Canadian scientists than convened for the general public, none of those statements hold water. What they did conclude was that men need an average of 16 cups of water a day and women need 11 cups. But that does not mean you need to drink that much water. All the fluids you consume each day is included in that 16 cups. And don’t forget the moisture in foods. Researchers also suggest that there is an extreme variability in water requirements for every individual that depends on climate, activity level, and how much he or she sweats. This makes a recommendation like eight of “8” antiquated. When it comes right down to it, most people will be fine if they just drink when they are thirsty.
There are two reasons for individuals to consider drinking more than the recommendations here. One, athletes in training dramatically increases their fluid requirements. Two, for those dieting, drinking more water makes one feel full, enabling them to cut down on portion sizes. So, drink up if your goal is to lose fat or gain muscle. If not, you’ll be fine by letting your thirst determine the drinking.

Fluidy Foods:
Water Content (cups)

Cucumber (one large) 1.25
Watermelon (one wedge) 1.1
Asian pear (one large) 1
Chicken noodle soup (one cup) 1
Corn (one cup) .9
Salad (1.5 cups) .9
Low-fat yogurt (one cup) .8
Low-fat cottage cheese (one cup) .8
Baked beans (one cup) .8
Baked potato (one medium) .6
Brown rice (one cup) .6
Grapes (one cup) .6
Apple (one medium) .5
Oatmeal (One cup) .5
Orange (one medium) .5

HOW ONE SNACK FOOD CAN HELP PREVENT WEIGHT GAIN

Yes, nuts! Nuts were a major part of the diet of man for millions of years. They’re essential for good health and have amazing ability to curb the appetite, increase fat burning and boost metabolism. Here’s a partial list:

Almonds: Nutritional value Best way to eat

20-24 per ounce High in fiber, vitamin E Out of hand or
magnesium mixed with yogurt

Calories: 164
Total fat: 14 g.
Saturated fat 1 g.
Protein: 6 g. Fiber: 3 g.

Brazil Nuts

6-8 per ounce. High in Selenium Chopped
Calories:186 mixed into salad
Total fat: 19 g.
Saturated fat 5 g.
Protein: 4 g.
Fiber: 2 g.

Cashews 16-18 per ounce High in zinc, copper Chopped in Asian
Calories: 160 magnesium, iron i Stir-fry
Total fat: 13 g.
Saturated fat 2 g.
Protein: 5 g.
Fiber: 1 g.

Chesnuts Low in fats ] toasted
3 per ounce.
Calories: 56
Total fat: 0 g.
Saturated fat 1 g.
Protein: 1 g.
Fiber: 1 g.

Hazenuts High in monosaturated fat Mixed into
18-21 per ounce pancakes, waffle
Calories:178 or muffin batter
Total fat: 17 g.
Satruated fat 1 g.
Protein: 4 g.
Fiber: 3 g.

Macadamia Nuts high in magnsium in fruit salad
10-12 per ounce.
Calories: 204
Total fat: 21 g.
Saturated fat 3 g.
Protein: 2 g.
Fiber: 2 g.

Pecans high in thiamine toasted or add to
18-20 per ounce. Soup, top of oatmeal
Calories: 196
Total fat: 20 g.
Saturated fat 2 g.
Protein: 3 g.
Fiber: 3 g.

Peanuts high in protein, folate ground into nutty
27-30 per ounce. spread on bread
Calories: 161
Total fat: 20 g.
Saturated fat 2 g.
Protein: 7 g.
Fiber: 2 g.

Pistachios high in potassium eat in natural, tan
45-47 per ounce.
Calories: 158
Total fat: 13 g.
Saturated fat 2 g.
Protein: 6 g.
Fiber: 3 g.

Walnuts best source of alpha- chopped and mixed
12-14 per ounce linoleic acid and omega-3 in low-fat
Total fat: 18 g. fatty acid a cream cheese
Calories: 185
Saturated fat 2 g.
Protein: 4 g.
Fiber: 2 g.

HOW YOUR NOSE CAN HELP YOU LOSE 30 LBS. IN 6 MONTHS!

This is no joke. It’s cutting edge research that we’ve found in an obscure journal! It’s been proven in several big studies already. Here it is in a nutshell.
Fragrant scents stimulate important mental and physical functions. They trigger the release of neurotransmitters that send signals to the brain. In a study of 195 people, it was found that those who inhaled one of these aromas whenever they felt like eating,
lost nearly three pounds in two weeks. A study of 3,193 volunteers found that sniffing one of these aromas resulted in an average weight loss of 30 pounds in six months.
Sniff the above scents often and smell every food before you eat it. Your brain will perceive that you’re eating more and suppress the appetite.
A new study done by Alan Hirsch, MD, noted that subjects who sprinkled one of these flavors on food lost an average of 5.6 pounds per month over 6 months. The 108 overweight participants sprinkled (or inhaled the fragrance of) banana, lavender, chocolate, green apple, or peppermint scents resulted in an average weight loss of 30 pounds in six months. Sniff the above scents often and smell every food before you eat it. Your brain will perceive that you’re eating more and suppress the appetite.
A new study done by Alan Hirsch, MD, noted that subjects who sprinkled different flavors on food lost an average of 5.6 pounds per month over 6 months. The most used flavors were cheddar cheese, bananas, and raspberry (but not limited to those), on food whenever they ate without otherwise changing their diets. All subjects were asked to inhale the scents three times, five to six minutes before and after eating a meal.

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

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.