Saturday, November 29, 2008
about my book
I get lots of emails asking me about the approach that I take towards weight loss in my new book, The No Time to Lose Diet. So, I thought I would include a brief summary here. First of all, my approach encompasses all aspects of weight loss; nutrition, behavior and exercise. Without addressing all three, long term success is difficult. From a nutrition standpoint, my approach is based on low-fat, protein based meals and snacks every four hours or so. With regards to carbohydrates, I developed a carbohydrate calculator formula to help you figure out the right amount of carbohydrates for you. Using these principles, I outline time-efficient strategies for cooking, eating out, exercising and more. In addition, I use inspiring stories of real life patients that have succeeded. You will probably be able to identify with at least one of the patients in the book! For more information read this review at www.3fatchicks.com. They did a really nice job describing my approach.
post-thanksgiving diet
Day 1:
Breakfast = 1 cup Fage 0% greek yogurt or plain non-fat yogurt + 1/2 cup fiber one cereal
Snack = 100 calorie almond pack, 1 small apple
Lunch = Large chicken salad with dressing on side or use rice vinegar for dressing (2 cups romaine lettuce, 3-4 ounces chicken, 1/2 cup cherry tomatoes, 2 tbsp goat cheese)
Snack = Dr. Melina Protein bar
Dinner = 5 ounces fish (season and pan friend with pam), 2 cups veggies (steamed, microwaved with minimal water) topped with 1-2 tbsp. fresh grated parmesan
Dessert = cocoa via chocolate almond crisp bar
Walk 30 minutes. Do arm and stomach exercises for 5-10 minutes
Day 2:
Breakfast – egg white omelette (4 egg whites, 1/2 cup spinach, top with 2 tbsp. parmesan) 1/2 grapefruit
Snack – 1 cup plain non-fat yogurt (add cinnamon and splenda for taste if you like)
Lunch – 2 turkey/hummus roll ups: 2 low carb tortillas (50 cals each), 3 ounces turkey (1-2 ounces per roll up), 1 tbsp hummus per roll up, 1 leaf romaine (optional), 7-14 baby carrots
Snack – Dr. Melina protein bar (this is the most filling afternoon snack but if you prefer not to have bars, you can have string cheese and fruit here)
Dinner – Easy Chicken & Vegetable soup: Take a can of Progresso light soup (I love the southwest style), add 3-4 ounces precooked chicken and heat in microwave. 1/2 cup sugar free/fat free pudding for dessert.
Walk 30 minutes. Do leg and stomach exercise 5-10 minutes.
If you really overdid it last week, repeat for 2 more days.
Monday, November 10, 2008
water and weight loss
You know you should drink more water but does it really make a difference? In short, yes. In an abstract present at last month’s obesity meeting in Phoenix, researchers compared 2 groups; one was instructed to drink 2 cups of water before each meal and the other was not. After 6 months, the water drinkers lost double the amount of weight and tended to lose weight more quickly, which can be psychologically encouraging, especially in the early stages of a diet. So hit the water cooler before heading to lunch and dinner and you’ll be dropping pounds in no time.
Wednesday, October 22, 2008
music and exercise
Can a good song really boost your workout? You betcha, especially if it’s medium tempo music (not punk rock, not elevator music). A study in the July issue of the International Journal of Sports Medicine showed that medium tempo music (compared to fast tempo music or no music) signficantly boosted motivation during a walking workout at 70% maximum heart rate. So load up your iPod, strap on your pedometer, and hit the road!
Tuesday, August 12, 2008
optimizing metabolism
Metabolism 101
Human metabolism is made up of all energy creating and energy consuming reactions in the body. When most of us discuss metabolism, however, we are referring to calories (as a measurement of energy) burned each day. Some people are convinced that they have a ‘fast’ metabolism (these are the folks you envy who can devour huge portions of pasta and dessert without ever gaining an ounce), while others are convinced that they have a ‘slow’ metabolism (these are generally the people who insist that they gain weight just looking at a piece of cheesecake). Is there really a dramatic difference between the two? Probably not. But there is a difference, and you may be able to improve your metabolism by making a few simple changes.
Total metabolic rate (TMR), which represents your total daily caloric needs, is made up of three major components: resting metabolic rate, thermic effect of activity, and thermic effect of feeding. Resting metabolic rate (RMR) accounts for the greatest share of TMR, approximately 60-75%, and includes the energy used to keep all your major organs running. Genetics plays a small role in RMR (about 10%), but most of the variability in RMR is dependent on three factors: age, sex, and fat-free mass (muscle, bone, water). While you can’t control your age or sex, you can control your fat free mass. Beginning at age 30 or so, RMR drops by about 3% per decade, mainly due to a drop in muscle mass. But this drop in muscle is partially preventable with strength training, which is why it is one of the most important things that you can to do increase, or at least limit the decrease, in metabolism.
The second component of TMR is the thermic effect of activity, which accounts for approximately 15-30% of your total daily caloric expenditure. The thermic effect of activity includes both exercise related activity like going for a run or lifting weights and non-exercise activity like working, leisure activities and even fidgeting. When it comes to exercise, how long you workout is not the only factor to consider. Studies show that more intense exercise can produce a greater temporary increase in metabolism which lasts longer. So to maximize metabolism, try exercising both longer and harder on a regular basis.
Non-exercise activity thermogenesis, also know as NEAT, may play an even greater role in the thermic effect of activity. Research by Dr. James Levine at the Mayo clinic shows that NEAT can burn 350 to 1000 extra calories per day. But in the average person, NEAT has dropped 100-200 calories per day due to the mechanization of our society which require us to be much less physical on a daily basis. So it is critical to add back in activity, both at work and at home, whenever possible to maximize metabolism.
The final component of TMR is the thermic effect of feeding (TEF) which represents the calories burned during the digestion and absorption of food. TEF accounts for only about 10% of TMR but it is another area in which you have some control. Studies show that protein has a slightly higher thermic effect than fat or carbohydrates so basing your diet around lean protein may help boost metabolism slightly. In addition, irregular eating patterns can decrease the thermic effect of feeding so if you want to maximize metabolism, try eating every 4 hours or so.
I know it may seem like your genes are working against you in the metabolism department, but as you can see, you actually have a lot more control than you realize.
Human metabolism is made up of all energy creating and energy consuming reactions in the body. When most of us discuss metabolism, however, we are referring to calories (as a measurement of energy) burned each day. Some people are convinced that they have a ‘fast’ metabolism (these are the folks you envy who can devour huge portions of pasta and dessert without ever gaining an ounce), while others are convinced that they have a ‘slow’ metabolism (these are generally the people who insist that they gain weight just looking at a piece of cheesecake). Is there really a dramatic difference between the two? Probably not. But there is a difference, and you may be able to improve your metabolism by making a few simple changes.
Total metabolic rate (TMR), which represents your total daily caloric needs, is made up of three major components: resting metabolic rate, thermic effect of activity, and thermic effect of feeding. Resting metabolic rate (RMR) accounts for the greatest share of TMR, approximately 60-75%, and includes the energy used to keep all your major organs running. Genetics plays a small role in RMR (about 10%), but most of the variability in RMR is dependent on three factors: age, sex, and fat-free mass (muscle, bone, water). While you can’t control your age or sex, you can control your fat free mass. Beginning at age 30 or so, RMR drops by about 3% per decade, mainly due to a drop in muscle mass. But this drop in muscle is partially preventable with strength training, which is why it is one of the most important things that you can to do increase, or at least limit the decrease, in metabolism.
The second component of TMR is the thermic effect of activity, which accounts for approximately 15-30% of your total daily caloric expenditure. The thermic effect of activity includes both exercise related activity like going for a run or lifting weights and non-exercise activity like working, leisure activities and even fidgeting. When it comes to exercise, how long you workout is not the only factor to consider. Studies show that more intense exercise can produce a greater temporary increase in metabolism which lasts longer. So to maximize metabolism, try exercising both longer and harder on a regular basis.
Non-exercise activity thermogenesis, also know as NEAT, may play an even greater role in the thermic effect of activity. Research by Dr. James Levine at the Mayo clinic shows that NEAT can burn 350 to 1000 extra calories per day. But in the average person, NEAT has dropped 100-200 calories per day due to the mechanization of our society which require us to be much less physical on a daily basis. So it is critical to add back in activity, both at work and at home, whenever possible to maximize metabolism.
The final component of TMR is the thermic effect of feeding (TEF) which represents the calories burned during the digestion and absorption of food. TEF accounts for only about 10% of TMR but it is another area in which you have some control. Studies show that protein has a slightly higher thermic effect than fat or carbohydrates so basing your diet around lean protein may help boost metabolism slightly. In addition, irregular eating patterns can decrease the thermic effect of feeding so if you want to maximize metabolism, try eating every 4 hours or so.
I know it may seem like your genes are working against you in the metabolism department, but as you can see, you actually have a lot more control than you realize.
Tuesday, August 5, 2008
skinny on supplements
Here are my recommendations for the three basic supplements that are the foundation of a healthy lifestyle:
Basic Multivitamin – Taking a daily multivitamin does not replace a healthy diet, but studies show that it may play a role in chronic disease prevention. What if you eat a balanced diet? Our soil quality has deteriorated significantly in the past 50 years, so you may not get every nutrient that you need from your diet alone. Plus, most Americans don’t even come close to eating the recommended 5-9 servings of fruits and vegetables per day. So think of a daily multivitamin as an insurance policy for good health. The FDA does not regulate the supplement industry, so stick with a nationally recognized brand and don’t pay extra for “special” formulations as most are just marketing gimmicks. If you’re interested in seeing how different vitamins measure up, visit www.consumerlab.com, an independent supplement testing website.
Vitamin D – In recent years, our understanding of the importance of Vitamin D in disease prevention has increased considerably. Vitamin D is essential for calcium absorption, so it is important for strong, healthy bones, and recent research suggests that Vitamin D may reduce the incidence of cancers including breast, colon and lung. Deficiencies may also play a role in diseases such as multiple sclerosis and certain types of arthritis. Current recommendations range by age as the formation of Vitamin D in the skin during sun exposure decreases with age. The Institute of Medicine, part of the National Academy of Science, recommends a daily intake of 200 IU until the age of 50, 400 IU from 51-70 and 600 IU for ages 71 and older. There are not many foods that naturally contain Vitamin D and since sun exposure is often limited due to the risk of skin cancer, a supplement is probably the best way to go to ensure that you get enough each day. The recommended daily intake of calcium for adult men and women (ages 19-50) is 1000mg and 1200mg per day after the age of 50. Calcium is more easily obtained from food, so try to get at least half of your daily calcium from your diet, but you are probably best off taking a calcium + vitamin D supplement to ensure that you reach your target daily dose for each important nutrient.
Omega 3 Fatty Acids (EPA/DHA) – Unless you eat a variety of fish on a frequent basis, I suggest taking an omega 3 fatty acid capsule. Studies suggest that EPA and DHA may decrease your risk of heart disease, dementia, joint pain, and age-related macular degeneration, the leading cause of blindness in older Americans. For people who already have heart disease, the American Heart Association recommends taking 1000mg of fish oil per day. Flaxseed oil capsules, which contain the omega 3 fatty acid ALA, have not been found to have the same health benefits and should not be substituted for fish oil capsules.
Basic Multivitamin – Taking a daily multivitamin does not replace a healthy diet, but studies show that it may play a role in chronic disease prevention. What if you eat a balanced diet? Our soil quality has deteriorated significantly in the past 50 years, so you may not get every nutrient that you need from your diet alone. Plus, most Americans don’t even come close to eating the recommended 5-9 servings of fruits and vegetables per day. So think of a daily multivitamin as an insurance policy for good health. The FDA does not regulate the supplement industry, so stick with a nationally recognized brand and don’t pay extra for “special” formulations as most are just marketing gimmicks. If you’re interested in seeing how different vitamins measure up, visit www.consumerlab.com, an independent supplement testing website.
Vitamin D – In recent years, our understanding of the importance of Vitamin D in disease prevention has increased considerably. Vitamin D is essential for calcium absorption, so it is important for strong, healthy bones, and recent research suggests that Vitamin D may reduce the incidence of cancers including breast, colon and lung. Deficiencies may also play a role in diseases such as multiple sclerosis and certain types of arthritis. Current recommendations range by age as the formation of Vitamin D in the skin during sun exposure decreases with age. The Institute of Medicine, part of the National Academy of Science, recommends a daily intake of 200 IU until the age of 50, 400 IU from 51-70 and 600 IU for ages 71 and older. There are not many foods that naturally contain Vitamin D and since sun exposure is often limited due to the risk of skin cancer, a supplement is probably the best way to go to ensure that you get enough each day. The recommended daily intake of calcium for adult men and women (ages 19-50) is 1000mg and 1200mg per day after the age of 50. Calcium is more easily obtained from food, so try to get at least half of your daily calcium from your diet, but you are probably best off taking a calcium + vitamin D supplement to ensure that you reach your target daily dose for each important nutrient.
Omega 3 Fatty Acids (EPA/DHA) – Unless you eat a variety of fish on a frequent basis, I suggest taking an omega 3 fatty acid capsule. Studies suggest that EPA and DHA may decrease your risk of heart disease, dementia, joint pain, and age-related macular degeneration, the leading cause of blindness in older Americans. For people who already have heart disease, the American Heart Association recommends taking 1000mg of fish oil per day. Flaxseed oil capsules, which contain the omega 3 fatty acid ALA, have not been found to have the same health benefits and should not be substituted for fish oil capsules.
While this list is not comprehensive, and specific needs may vary, the three supplements discussed above are a good starting point for almost every one at any age for optimal health – and think of how much more room you’ll have in your medicine cabinet now!
Wednesday, July 9, 2008
sleep and weight loss
Research suggests sleep may be more important than you realize when it comes to your weight.
Several studies from the April issue of Sleep journal suggests that our poor sleeping habits could be an important part of our expanding waistlines. Americans are sleeping one and a half to two hours less, per night, than 40 years ago. Almost one third of Americans report sleeping less than six hours per night. Studies suggest that people who sleep only five to six hours per night gain almost twice as much weight over a six year period as people who sleep seven to eight hours per night. But don’t think that even more sleep is better – those who slept nine to ten hours gained almost as much weight as those who slept five to six hours. So, if you’re struggling to lose weight, you may want to start making some changes in the bedroom in addition to the kitchen. Try to improve sleeping habits by going to bed at about the same time every night, limiting caffeine intake after 3pm, and limiting computer time before bed (the lights from the computer can affect sleep patterns). And if nothing helps, talk to your doctor about other options.
Several studies from the April issue of Sleep journal suggests that our poor sleeping habits could be an important part of our expanding waistlines. Americans are sleeping one and a half to two hours less, per night, than 40 years ago. Almost one third of Americans report sleeping less than six hours per night. Studies suggest that people who sleep only five to six hours per night gain almost twice as much weight over a six year period as people who sleep seven to eight hours per night. But don’t think that even more sleep is better – those who slept nine to ten hours gained almost as much weight as those who slept five to six hours. So, if you’re struggling to lose weight, you may want to start making some changes in the bedroom in addition to the kitchen. Try to improve sleeping habits by going to bed at about the same time every night, limiting caffeine intake after 3pm, and limiting computer time before bed (the lights from the computer can affect sleep patterns). And if nothing helps, talk to your doctor about other options.
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