The bottom line of the Nature article – and the part that has generated so much controversy – is the assertion by the authors that refined sugar is just as “toxic” to public health as alcohol and tobacco and should similarly be regulated by the government.

Now think about that for a minute.  Does that make sense?  So what’s next, “Food Nazis” patrolling the streets in brown shirts looking for people feeding a cookie to their kids and hauling them off to the office of the local ATS (Bureau of Alcohol, Tobacco and Sugar <grin>) ?

Can you really “regulate” good health?  Can you legally force people to avoid the things they like to eat but should be avoiding?

Yes, I’m aware of the statistics.  According to the CDC, more than a third of the US population over the age of 20 is obese.  More than a third!  And yes, I know that there’s a strong link between obesity and sugar.  And true, obesity-related illnesses cost us $116 Billion per year and will consume 21% of ALL healthcare costs by 2018 (source:  USA Today).

But still, can good health be regulated?  Regulation really hasn’t worked for either alcohol (estimated $45.5 Billion in healthcare costs) or tobacco (estimated healthcare cost:  $97 Billion) so what makes people think it will work for sugar?

Where does self reliance enter into the picture?  Don’t we have a right to choose what we eat and don’t eat?  Well, here’s where the picture gets fuzzy once again.

The CBS article quoted a prepared statement from the Sugar Association (OK, why there’s an association for sugar in the first place is anyone’s guess but in today’s world, everybody’s got their own lobby group).  In it, a spokesperson said:

“We are confident that the American people are perfectly capable of choosing what foods to eat without stark regulations and unreasonable bans imposed upon them.”

Actually, that would be true IF they didn’t already put sugar into just about everything we eat – from breakfast cereal to spaghetti sauce.  If it’s a “processed” food, it’s got sugar.  You’ll even find sugar in some canned vegetables (I looked in my pantry and found sugar listed on cans of creamed corn, peas & carrots, and in ranch-style pinto beans).

So if sugar is being added to all the foods we eat, then where’s the choice?

I’m interested in hearing your thoughts in the comments.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Email Me:  Hiram Perez   

Technorati Tags: sugar, obesity, weight loss, diet, healthcare, regulation, toxic, health, alcohol, tobacco

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Still, the growing popularity of energy drinks such as Red Bull, Full Throttle, Monster and others requires that consumers understand their effects and potential risks – especially since they’re being marketed to young adults and children.

Red Bull and Other Energy Drinks

So what are “energy drinks” anyway? Energy drinks are what the beverage industry call a “functional drink.” These are drinks that are designed to beneficially affect one or more target functions in the body (like increasing energy, for example) beyond what is achieved by a normal diet.

Although there are no regulations actually defining functional drinks, they typically contain the following types of beverages:

•  Sports Drinks such as Gatorade, Powerade, or All Sport. Sports drinks are “hydration boosters” designed to prevent dehydration as well as supply the body with electrolytes and carbohydrates that are lost during hard work or exercise. They do not usually contain caffeine since caffeine’s diuretic properties run counter to the sport drinks’ goal of improving hydration.
• Nutraceutical Drinks. These include any beverages that are designed to promote and enhance health through the addition of vitamins, minerals, antioxidants, or extracts from teas, herbs, fruits, or vegetables. Examples include evoLv, vitaminwater, and Acai Immune Booster. Nutraceuticals do not normally contain caffeine as an added ingredient although many herb and tea extracts contain various amounts of caffeine naturally.
• Energy Drinks. These are beverages designed to increase “energy” and contain various levels of caffeine in combination with other “energy-enhancing” ingredients such as herbal extracts, taurine, and B vitamins, among others. I’ve placed the word “energy” in quotes to denote the fact that in the context that we’re using it, “energy” is not a single physical attribute but a number of characteristics including alertness, clarity, physical endurance, drive, and so on.

There are other types of functional beverages but these three make up the lion’s share of the category with energy drinks dominating the other two. Globally, energy drinks compose more than 47% of the overall market share for functional beverages. In the US, the percentage is even higher at close to 63%.

As you can imagine, these types of quantities translate into big bucks for manufacturers. According to a 2008 Datamonitor report, the US energy drink market – this is for energy drinks only – is projected to more than double over 2008 figures and reach $19 billion by 2013. $19 BILLION!!

This market has attracted more and more manufacturers increasing consumer choice and fueling market growth even further. Here in the US for example, there are currently more than 300 varieties of energy drinks representing more than 200 brands being sold everywhere from brightly lit supermarket shelves to dark, seedy mini-marts where the cashier sits behind bulletproof glass. With market figures this large, everyone wants to jump in and get a piece of the action.

As large as the energy drink market is, almost 80% of it is dominated by 5 major brands: Red Bull at 43%, Monster at 14%, Rockstar at 11%, Coca-Cola’s Full Throttle at 7%, and PepsiCo’s Amp at 4%. As the clear market leader, the Red Bull name tends to be used to describe energy drinks in general, no matter who the manufacturer.

“Red Bull Marketing”

Athletes looking to enhance their physical performance used to be the primary source of energy drink consumers. However, the performance gains tended to be overshadowed by the increased dehydration caused by the caffeine. Also, several sports associations, at one time including the NCAA and the International Olympic Committee, classified caffeine as a banned substance. Although many of these banns were eventually lifted, by then most athletes especially body builders, had moved on to functional beverages that included creatine or other muscle-building ingredients instead of caffeine.

Today, the majority of energy drinks are marketed in a totally different way. Instead of targeting athletes, a relatively small market anyway, marketers focused on a much larger part of the population: young adults aged 19 to 30. Rather than emphasizing athletic performance, manufacturers began to advance energy drinks as the answer to being able to manage today’s young adult modern lifestyle composed of college, careers, late night video games, weekend parties, and budding relationships.

“Life is fast. How do you keep pace with it all? Easy! Pop open a can of Red Bull…” Its been reported that as much as one half of all college students drink at least one energy drink per month seeking to increase their energy level and compensate for lack of sleep or to give alcohol an extra boost. The use of energy drinks have become commonplace on most American colleges.

Energy drink manufactures know exactly what motivates their target group and they spend millions of dollars sponsoring sports teams, creating branded clothing and other merchandise, and hosting “extreme sport” activities such as BMX motocross, snow and skate boarding, and windsurfing to name a few. Red Bull in particular is active in everything from Formula 1 racing to stunt flying. What better way to appeal to the young, especially young males, than with sleek and sexy cars, planes, helicopters, and extreme sport competitions?

Manufacturers also host or sponsor music festivals, celebrity concerts, and break-dancing competitions – all done to make sure their products are associated with what the young consider cool and trendy. And it works.

It works so well in fact that most young adults nowadays simply consider energy drinks a normal part of who they are. As a result, any attempt to question the safety or potential misuse of energy drinks is seen by many young adults as a direct attack on their lifestyle, a result that I’m sure has manufacturers smiling in their board rooms. It’s also why my previous post on Red Bull gets strong emotional comments like the ones I’ve listed throughout this post.

The “Magic Mix” – Energy Drink Ingredients

What makes energy drinks so “potent” – and I’ve put this in quotes because it’s another one of those words that has both negative as well as positive connotations – is the combination of ingredients they contain. Although there are a number of different energy drinks on the market, they all tend to include the same basic ingredients designed to give you an initial energy boost as well as to maintain that energy for as long as possible.

Front and center in all energy drinks and responsible for most of the energy boost is caffeine, taurine, and sugar. Manufacturers can also add other ingredients such as B-vitamins, ginseng, guarana, yerba mate, and green tea extracts in order to enhance the overall flavor, the amount of energy and its duration, or to satisfy any health claims. Although the actual concentration of each ingredient is usually proprietary, the list of ingredients in your favorite energy drink is usually pretty easy to find.

But Do They Actually Work?

Do they work? Does Red Bull really “give you wings?” Do energy drinks really increase your energy? In a word, yes. Study after study, some of the sponsored by Red Bull, consistently find that energy drinks increase concentration, reaction time, alertness, as well as physical performance and endurance. They do help you stay alert and perform at peak levels for longer times. Energy drinks do in fact work – one of the reasons that professional and amateur athletes were originally attracted their use.

So if energy drinks do in fact work, why aren’t we all chugging them one after another? Why doesn’t every employer in the world supply energy drinks to all of their workers in order to increase production? Well, it turns out there are some risks, which is why many of the sports associations, and some countries, originally banned their use. Although most of these bans have been reversed or overturned, that doesn’t mean the risks went away. They’re still there and if you routinely drink energy drinks, you need to know what they are.

The Down Side – Potential Risks

One characteristic of Americans is our belief that if a little bit of something is good, then a whole lot must be better. It’s not always true, especially when it comes to energy drinks. Since the main active ingredient in energy drinks is caffeine, drinking too much can easily result in the “jitters” as well as nervousness, headaches, insomnia and nausea. However, this varies greatly from one individual to another since some people have a greater caffeine tolerance than others.

A more serious risk is the potential association between the consumption of energy drinks and cardiovascular events such as increased blood pressure, increase heart rates, and in some cases, cardiac arrest and death. Although the supporting data and research is very limited, there have been enough documented cases to raise some serious questions.

The response from the energy drink manufacturers is that their products usually contain less caffeine than a typical cup of coffee. This is a true statement but there’s more to it than that. You’ve got to consider the context as well as the fact that coffee does not contain ingredients designed to sustain the energy boost. Most people don’t drink one or two cups of coffee while they’re playing a sport like basketball but many young adults will chug one or two cans of an energy drink without even thinking about it. This creates two problems. The first is a potential caffeine overdose (of the 5,448 US caffeine overdoses reported in 2007, 46% occurred in those younger than 19) and the second is the dehydrating effect caffeine creates.

You also need to keep in mind that in the US, energy drink manufacturers do not have to list the total amount of caffeine in their product. They only have to list that it contains caffeine and in most cases, this only means added caffeine. They don’t have to identify other sources of caffeine and list them as caffeine. For example, many energy drinks like Amp, Monster, and Rockstar contain guaranine, an ingredient that comes from an Amazon plant long used by the natives to increase awareness and energy. Guaranine’s active ingredient? Caffeine.

Apart from the physical health risks are some that are behavioral. Several studies have associated energy drink consumption with increased risk-taking behaviors. Although I don’t doubt the research, you have to consider the fact that we’re talking about a population (19 to 30 year olds) that’s already prone towards risk-taking behaviors. However, it might be that a little bit of extra energy is enough to increase those behaviors.

A final behavioral risk is the common practice of mixing alcohol with energy drinks, especially among college students. One study found that almost 25% of all college drinkers mix energy drinks with alcohol. This is a very dangerous habit since several studies have shown that the boost in energy from the energy drink tends to mask the effects of intoxication leading the drinker to believe that they’re totally OK to drive home.

 Whether you think these potential risks are valid or not, please pay particular attention to the following points:

1. It’s difficult to determine the actual amount of caffeine in a drink. Although manufacturers are required to list ingredients on the label, they are not required to list actual quantities or concentrations. Yes, you can get an idea of relative amounts by the order the ingredients are listed in but this not the same as knowing exactly how much of each ingredient is present. This makes it difficult to determine exactly how much caffeine is actually in the drink. Also, pay attention to the serving size. Many drinks list the amount of caffeine on a “per serving” basis while the can or bottle contains more than one serving.

2. Despite the research, no one knows for sure. Although caffeine is one of the most studied and researched chemicals in the list of energy drink ingredients, the others are not. Very little is known about some of the individual ingredients and even less is known about what, if anything, changes when they’re combined in various proportions.

3. No upper limit on caffeine. In the US, there is no upper limit on how much caffeine can be in an energy drink so you can be getting more caffeine than you think, especially when you take into account the caffeine that’s naturally part of some of the other ingredients (such as guaranine or guaranine seed extract). Interestingly, the FDA does place an upper limit on the amount of caffeine that goes into cola’s. Go figure.

4. Confusion with Sports Drinks. Energy drinks are often sold next to, or in relation with, sports drinks making many consumers think that they are both similar products. They are definitely not the same. As already pointed out, energy drinks should not be taken when exercising or performing physical labor due to their dehydration effects.

5. Effects on the heart. Energy drinks do increase your heart rate and your blood pressure. Yes, so does coffee but coffee doesn’t contain the same ingredients designed to boost and sustain the energy so it’s not a valid comparison. The increase in heart rate and blood pressure is probably not a big deal for healthy individuals (check with your doctor if you have doubts) but it should be obvious that energy drinks should not be consumed by people with hypertension or by women who are pregnant.

 My Best Energy Drink Recommendations

After reading more research papers than I really cared to, I found that there were some recommendations that they all seemed to agree on. These include:

•  Energy drinks should not be consumed before or during exercise or manual labor.
• Energy drinks are not a substitute for water or sports drinks for hydration.
• Monitor your kids. Children or adolescents should not consume energy drinks.
• Do not mix energy drinks with alcohol. Period.
• Do not drink energy drinks if you have hypertension, have an underlying medical condition, or are taking any kind of prescription medication.
• Do not drink energy drinks if you’re pregnant.
• Do not exceed the recommended daily allowance (usually one can per day).
• Know the signs of too much caffeine (jitters, restlessness, fidgeting, anxiety, excitement, insomnia, flushing of the face, increased urination, gastrointestinal disturbance, muscle twitching, a rambling flow of thought and speech, irritability, irregular or rapid heart beat)

References and Recommended Reading

What’s Your Take?

If you fall into the “Red Bull” demographic, I’m sure you’ve got a strong opinion on this topic.  Scroll down to the comments and lay it on me!

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Email Me:  Hiram Perez   

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Every meeting, party, or social gathering I go to this time of year, and I mean EVERY ONE has a “Holiday Spread” of cakes, cookies, and assorted edible things – all designed to add inches to my waist.  How do you ever survive the Holidays and still lose weight?

Portion Control is the Key

The answer to that question is portion control, portion control, portion control.  Yes, I know that’s easy to say but hard to do.  Yes, I know.  I’ve gone through buffet lines and holiday lunches where even though I only took about a teaspoon-ful of several different dishes, there was simply SO MUCH FOOD that I still ended up with an overfilled plate.

You’ve got to fight that.  Here are two things that I do that seem to work for me:

1. Start with a smaller plate.  Grab a dessert plate or a salad plate instead of the over-sized dinner plate.  The smaller your plate, the less likely you’ll feel compelled to fill it to the brim.
2. Second, get a salad and make sure that it fills 1/3 to 1/2 of your plate.  The good part about a salad is that it’s bulky and will automatically fill a big portion of your plate.  Let your salad be your main course.
3. Next, focus on getting some veggies BUT try to say away from casseroles or veggies that are swimming in cream sauce or gravy.  Steamed vegetables are best but may be hard to find on a traditional holiday spread where everything seems to be drowning in some form of thick cheese or butter sauce.
4. Skip the bread.  Period.
5. Last, get a small sliver of meat or fish.  Let this be no more than 1/4 of your total meal AND only stick to one kind of meat.  Many Christmas dinners include several kinds of meats to choose from.  Choose only one kind.

The key to making through a Christmas or Holiday dinner with your waistline intact is to not allow yourself to be overwhelmed by all the choices that are available to you.  There will probably be 5 kinds of vegetables in all kinds of sauces, casseroles of all kinds, 3 kinds of meats, several kinds of breads, biscuits, or rolls, and 10 different kinds of cookies, cakes, and frosted desserts.  It’s so easy for your good judgement to get overwhelmed.

Remember that you DO NOT have to try everything.  If you do, even if you only take just a “little taste,” there’s simply so much food that you’re going to overeat.  Don’t fall victim to this.  Be very selective in your choices – and try to make those choices good ones.

Another thing to remember is not to be bullied.  Everyone, and I mean EVERYONE is going to be shoving food in your face and saying something like, “You’ve just got to try this.”  You DO NOT have to put up with this!  Yes, I know it’s really hard (really, really hard) to turn down your Aunt Bertha’s chili-cheese-fri-casserole that she spent all day cooking but you’ve got to be strong.  It’s perfectly OK to say, “Thank you so much but I’m totally full.”  Take home a foil-wrapped serving that you can dispose of later if you don’t want to hurt anyone’s feelings.  We’re talking about YOUR HEALTH here so don’t allow yourself be bullied.

Increased Activity

In order to balance the increased calories that the Holidays just naturally seem to bring, you’ve got to increase your activity levels.  Go to the gym, take a walk, go shopping, do ANYTHING that will keep you moving.  Increased activity is not something for a New Year’s Resolution.  It’s something that you should build into your Holiday plans and be doing as you enjoy the season.

Watch Your Stress Levels

Lastly, don’t stress.  Yes, I know you have no idea what kind of gift to get that special someone but believe me, anything you get them will be fine.  What’s important is that it’s from you.  So quit stressing about finding the “perfect” gift.

Remember that most stress is self-imposed.  You have control so turn down the dial.  One way to do this is to remember all those less fortunate than you and to try to do something for someone else.  Give to a charity, volunteer, visit, drop off a gift – there are numerous ways to help those who would otherwise not have any Christmas at all.  Keeping things in perspective is a great way to relieve holiday stress.

Keeping all of these thoughts in mind should help you “survive” the holidays with your diet, and your sanity, intact.

I hope you all have a great Holiday Season and a Happy New Year!  Remember the “Reason for the Season” and take the time to give thanks at the house of worship of your choosing.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Email Me:  Hiram Perez   

Technorati Tags: Christmas, weight loss, diet, nutrition, holidays, eating, dinner, stress, sanity, exercise, New Year

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I stumbled upon this formula while making some improvements to my own dietary habits.  Within 2 and a half weeks, I had lost 10 pounds without having to do  single push-up.  Here’s exactly what I did:

1.  Reduce the amount of MEAT in your diet – especially RED meat.  This does NOT mean you need to go all vegetarian (although that’s not altogether a bad thing).  Just quit going to the local Sizzler Steak House and getting the 12 oz T-bone with the “loaded” baked potato and thinking you’re eating healthy – you’re not.

“Reduce” does not mean I eliminated all meat from my diet.  I still eat chicken and fish.  HOWEVER, these meats are NOT the biggest portion on my plate.  If you do continue to eat meat, make sure it’s a side dish, not the main course – and eat a big salad with every meal you can.

You see, when you reduce the amount of meat you eat, you automatically increase the amount of vegetables.  As a result, your overall diet naturally becomes higher in fiber and lower in fat.

2.  Reduce the amount of WHEAT products in your diet – especially PROCESSED wheat.  Again, this does not mean totally eliminate them, although the more you take out, the better.  Reducing the amount of processed wheat products in your diet will take out most of the cakes, white breads, cookies, cupcakes, and so on – none of which are good for you.  Remember to also take it easy on any wheat-containing gravies or stuffings.

3.  Reduce the amount of DIARY in your diet.  I know what you’re going to say:  ”Where am I going to get my calcium?”   You’ll get plenty of calcium from eating dark green and leafy vegetables, a natural byproduct of eating less meat in Step 1.  Reducing the amount of dairy in your diet will force you to cut down on whole milk, cream filling, ice cream, and cheese.  Again, you don’t have to totally eliminate it – just take it easy.  Quit thinking of milk as a beverage.  It’s a food with calories and fat content, just like any other food.

Now use some common sense with this one.  Diary can be an important part of your diet if you’re nursing or are making changes to your kid’s diet.  I didn’t say eliminate, I said reduce.

4.  Reduce the amount of SUGAR in your diet – especially PROCESSED sugar and HIGH FRUCTOSE CORN SYRUP.  In fact, even if you skipped the other 3 steps and only did this one, you’d probably still 7 or 8 pounds easy.  Obviously, this one is the most important.  In order to lose weight, you’ve got to significantly reduce the amount of processed sugar and high fructose corn syrup in your diet.  This means no soft drinks, no fruit juice drinks (100% juice is OK), no cookies or cakes with frosting or creamy centers, no candy, no fudge, none of that stuff.

If you’ll make these 4 changes to your diet, I guarantee that you’ll lose anywhere from 6 to 12 pounds pretty much automatically, with no physical effort at all.  Better yet, as you reduce the amount of processed wheat and sugar in your diet, you’ll find that food begins to taste differently – more flavorful and filling.

Give it a try and see for yourself.  What have you got to lose except a couple of ugly pounds?

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

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The Holy Grail of Nutrition

That’s where I was a couple of weeks ago.  I had just finished watching a great movie called “Forks over Knives” (available on Netflix) as a result of someone’s recommendation.  It had a profound effect on me.  I thought, “Finally!  Someone’s found the Holy Grail of Nutrition:  the “Optimal Diet.”  Someone’s finally got scientific proof on which kind of diet works best.”

I was in 7th Heaven.  I thought the mystery of which type of diet is really the best in terms of health and nutrition had finally been solved.  It was like someone had actually discovered which “one true religion” out of all the “one true religions” that are out there really was the one, true, religion.

If you haven’t seen the film, here’s a short summary from the film’s webpage:

“FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.”

Let me run that past you again:  …examines the profound the claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and process foods.

Holy Moley!  That’s way more than a “profound” claim.  That’s revolutionary!  That’s monumental!  That’s bat-crazy astounding!!

But is it really true?

Bitter Disappointment

I really, really, really wanted to believe everything the film presented at face value.  Watching the movie had been almost a religious experience.  I was convinced.  I was converted.  I was “saved.”  I was ready to turn totally vegetarian.  However, it wasn’t long before the air was let out of my emotional “high” and I came crashing down to earth.

Being the skeptic that I am, the next morning I Googled “is ‘forks over knives’ legit?” just to see what came up.  That’s when I came face-to-face (virtually, of course) with Denise Minger, a very unique and talented young woman.  Denise has written a blog post titled “Forks Over Knives”: Is the Science Legit? (A Review and Critique) that has gone viral and it immediately caught my attention — and started putting my feet back on solid ground.

Denise is a raw-food advocate as well as a self described “numbers geek.”  She’s not part of any lobby group nor does she have the backing and financial resources of the major food manufacturers.  She’s simply an individual with a critical mind, some sharp analytical and research skills, and a flair for writing.  The firestorm that she started with her post has been nothing short of amazing.

First of all, Denise’s post on “Forks over Knives” is not a “review” in the normal sense.  A “review” of a movie is when some blogger takes 2 or 3 paragraphs to say, “Yo, I saw such-and-such movie and I really liked it.  You guys should go see it.  Click on my affiliate link to buy your tickets….”  Now THAT’s a “review.”  What Denise wrote however, is a detailed, fully documented, point-by-point critique of the movie’s assertions, primarily those based on the research of Dr. T. Colin Campbell, that spans more than 40 screen pages (not counting another 80 or so pages of comments, some of which are quite informative).  Her critique is so thorough and so detailed that it elicited an actual response/rebuttal from Dr.  Campbell himself, something that most researchers rarely deign to do.

You really need to read Denise’s post and subscribe to her website if you’re at all serious about nutrition.  Her writing style is easy to understand and she does a super job of explaining the research.  The link again is:  “Forks Over Knives”: Is the Science Legit? (A Review and Critique)

“Slight of Hand” Conclusions

Denise brings up a lot of serious questions with the research cited in the movie.  One of the points that impressed me the most early in the movie was the chart that graphed Norwegian mortality rates due to circulatory disease during the Nazi occupation of their country in 1940′s.  Here’s a copy of the graph I’m talking about:

As you can plainly see, mortality rates start plummeting right after the Nazi’s come marching in.  Dr. Campbell explains in the move that this is because the first thing the Germans did was confiscate all the livestock for their own use.  This left the poor Norwegians with no meat in their diet and as a result of this primarily vegetarian diet, their mortality due to circulatory disease dropped like a rock.  In 1945 when the Nazi’s left and meat began to be reintroduced into their diet, the Norwegian heart disease mortality rate began to increase again.  Therefore eating meat equals increased mortality rates due to circulatory disease, and not eating meat equals lower mortality rates.  So sayeth Dr. Campbell.  It is logical, right?

This chart impressed me more than any of the other data in the movie and I was ready to accept Dr. Campbell’s conclusions hook, line, and sinker.  I was sitting in my living room waving my arms overhead and singing, “I believe, I believe.”

However, like most stories, there’s more to it than meets the eye and it takes someone like Denise Minger to ask insightful questions like:

– “Is that really the case?”

– “What else was going on at the same time?”

– “Could there be something else that might explain this effect?”

Denise not only asked those questions, she researched the answers.  What she found blows some pretty serious holes in Dr. Campbell’s arguments.

Denise reasoned that just because the Germans took away their livestock doesn’t necessarily mean that the Norwegians had no meat in their diet.  She figured they’d probably try to find substitutes.  That’s what you or I would do.  Oh by the way, isn’t Norway by the ocean?  Aren’t there fish in the ocean?  If you lived in Norway during this time, wouldn’t you go out and find a way to catch, barter, or buy fish to feed your family with, especially if all of your livestock has just been confiscated?  Of course you would.

Here’s what Denise found when she researched the dietary records of Norwegians during the Nazi occupation and plotted the results (this is Denise’s graph and is part of her post “Forks Over Knives”: Is the Science Legit? (A Review and Critique)):

 What you see is just what you would expect if you really gave it some thought.  Sure, the amount of meat (pork, beef, chicken) decreased during the occupation because the nasty Nazi’s kept taking it all for themselves.  However, the amount of fish increased to compensate for the loss of meat.  And as Denise says in her article, “the last time I looked, fish is not a vegetable!”  (I’m paraphrasing.  If you want the exact quote, read her post.)  Isn’t it possible, Denise poses, that the drop in mortality might be because people were eating more fish and not because they all turned vegetarian as Dr. Campbell states?

I felt like I had been had.  ”Damn you Denise,” I thought.  I had really hoped that I had finally found the “One True Diet,” the “Diet to Rule Them All.”  Instead, what Denise did was rip back the stage curtain and expose the guy working the springs and levers.

The Problem with Nutritional Research

I’ve known and written about the problems with traditional research for years so it’s even harder for me to believe that I fell victim to Campbell’s conclusions so easily.  But I did.  Maybe it’s because the movie did such a great job getting me emotionally involved that my common sense and skepticism went to sleep.

In order to perform proper research, a researcher typically spends a significant amount of their time trying to find funding.  After all, somebody’s got to pay for all the fancy lab equipment and lab rats.  However, more and more of today’s research gets funded by groups that have a vested interest in the outcome of the research.  Even grants doled out by the government are often times reviewed by committees and/or legislators with ties to and/or backgrounds in industry groups.

Researchers are no fools either.  In order for them to win funding and to have that funding extended or increased, they do everything they can to design experiments that are highly likely to produce the types of results their financial sponsors are looking for.  What you end up with is a lot of research that sounds and looks impressive, but really has little application to real world applications.

For Dr. Campbell, his pinnacle research project was the compilation of a massive study on the Chinese mainland that looked at diet, lifestyle, and disease in a wide variety of locations.  Titled “The China Study,” it forms the basis for much of Campbell’s assertions in the movie.  Denise does a great job of analyzing some of the data in The China Study and pointing out some of the problems with the correlations that are drawn.  Basically, she shows that if you create a large enough pool of data points, you can pretty much correlate anything you want.

Trust Me, I’m a Professional

The thing that really left a sour taste in my mouth was Dr. Campbell’s response to Denise’s post on a number of vegetarian and vegan websites (here’s one for example).  Although Dr. Campbell was polite, his responses at times seemed downright condescending.  What he basically seemed to be saying was that since he’s got several degrees, he’s the only one that can understand and interpret his data.  In other words,  he seemed to be saying ‘trust me, I’m a professional.’

Sorry Dr. Campbell, not good enough.  Denise brought up some very specific questions and all we get is ‘don’t worry your pretty little head missie??’  (obviously not a direct quote <grin>)  I expected more.  Much more.

If anyone performs a study and comes up with any kind of conclusion, especially one as profound as this one, they should be able to explain exactly what they did and how they did it.  There should be no unexplained gaps or assumptions in logic.  And they should be able to explain it a way that you, I, or anyone else can follow along, step by step, and reach the same conclusion.  Like the cartoon at the right, you can’t just say “and then a miracle occurs” or respond to questions by saying “because I say so.”  You need to be able to prove your results in a way that’s reproducible.

Somewhere along the “vegetarian yellow brick road,” I get left behind unable to jump over the gaps in logic.

So Where Does That Leave Us?

So after spending way more time than I can really afford reading blog after blog and trying to decipher all kinds of statistical charts and tables, where did all this leave me?  Well, actually in a pretty good place.  I’ve learned, or in some cases re-learned, the following:

1. There is no “Holy Grail of Nutrition” after all, even though I really wanted to believe in one.  There is only the path that is best for you, at your current stage of life, taking into account your environment, lifestyle, culture, and health goals.
2. Judging from the comments on some of the websites, you can only conclude that a lot of hard-core vegetarians and vegans are flat out kooks.  To them, diet is more like religious dogma rather than an issue of optimal nutrition.  These people believe what they believe and nothing will ever change their minds.
3. Judging from the comments on some of the websites, you can only conclude that a lot of hard-core carnivores and paleo-diet followers are flat out kooks.  To them, diet is more like religious dogma rather than an issue of optimal nutrition.  These people believe what they believe and nothing will ever change their minds.
4. Research on nutrition, in fact pretty much research on anything, is often times funded by groups with a significant stake in the outcome.  As a result, it’s really difficult to conduct research that is truly objective.  Since the primary purpose of every researcher is to acquire the next round of funding, studies can be inadvertently biased in one direction or another.  This results in conclusions that have little or no application to real world issues.  We’ve done so much research in the field of nutrition that you can literally find a study that will support ANY conclusion you care to make basically proving the maxim that too much knowledge leads to ignorance.
5. Everybody’s got an opinion to sell, and as a result, relevant facts sometimes get left out because they may not totally support the case you’re trying to make.  It’s human nature.   We ALL have “selective memories.”  This human tendency to try to “push the facts towards what we already believe”  tends to creep into books, movies, and yes, even scientific research.  You’ve always got to listen to the skeptic inside you and evaluate all sides of an issue.
6. The best diet is the one that works for you – and that may be totally different than what someone else is eating.

Thanks Mike.  Great advice.  The Holy Grail of Nutrition may truly be “Eat a Balanced Diet – whatever that means to you.”  That may be as specific as science can get simply because we’re all individuals and because our bodies are made up of complex interconnected systems.  Throw in the fact that we all come from different cultural backgrounds, each of which have different customs and beliefs about food and eating, we live in different environments and have different foods readily available and you can easily see why there will never be a “one size fits all” type of diet recommendation.

What I Eat Now

I did learn enough through this experience to change my diet in a way that is currently working for me.  I’m actually losing a couple of pounds that I though I’d never get rid of.  My energy level is steadily increasing so I feel confident that I’m giving my body what it needs.

Although I learned that “Forks Over Knives” took quite a few liberties with the facts (maybe THAT’s why the work of the researchers is not so well known and not because of some sinister plot by Big Pharma or the Media), some of the lessons did stick.  My dietary “rules” now include:

1. Rather than a totally “Meatless” diet, I’ve gone to a “Less Meat” diet.  This is not totally vegetarian (ie: meatless) nor is it the typical American diet (where meat is the primary component).  I still eat meat – it’s just a much, much smaller portion of my total meal than it used to be.  What little meat I do eat is usually in form of soups or stews – and always with a salad.  Gone are the 12-oz T-bone steaks with the tiny “garnish” of vegetables.
2. The majority of the meat I do eat is fish.  I’ve pretty much eliminated beef and pork from my diet completely.  If I do occasionally have chicken, it’s in soup.
3. No red meat.  I covered this already.  Nuff said.
4. No deep fried foods.  I reduce fried foods as much as possible and avoid all deep-fried foods.
5. No dairy.  God, I hated to give up my Blue Bell ice cream but I feel better for it.  I do occasionally have cheese as part of a dish but no more cookies and milk, which brings me to:
6. No sugar or high fructose corn syrup.  Cut out the sweet stuff period.  No cakes, no cookies, no soda.  This alone will significantly improve your health and help you lose a couple of pounds.
7. No processed foods.  If it comes in a cellophane wrapper with cartoon characters on it, don’t eat it.  If it’s made with “refined” anything (sugar, wheat, flour, etc), stay away from it.  There’s a scene I remember from some old boxing movie in which someone offers one of the characters a sandwich.  The boxer says something like, “I ain’t eating no white bread.  That stuff will kill ya.”  Stay away from breads and cereals made with refined flour.
8. Reduce the starchy vegetables.  Yes, that means go easy on the potatoes.
9. Increase your intake of dark green, leafy vegetables.  Have a spinach or mixed green salad before every meal – or better yet, have the salad AS your meal.
10. Drink water instead of soda, tea, coffee, or the “power” drinks.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: diet, nutrition, vegetables, processed foods, sugar, high fructose, dr. campbell, forks over knives, denise minger, vegan, paleo, meat, optimal health

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Now, there’s even more reason to stop – and this time, to stop for good.  A recent infographic has shown up on the Internet showing the various organs in the human body that the ingredients of soda can negatively affect.  Some of these I already knew about.  Some of them are new.

Although it’s been claimed that this infographic is from “the insurance industry,” that’s not the case.  It’s from a site called TermInsurance.org, a domain which according to a WhoIs search,  is registered in the Grand Cayman Islands.  From what I could see, it looks like an affiliate site.  However, don’t let the apparent lack of authority of the website detract from the information on the infographic.  

The health problems listed on the infographic supposedly come from reputable sources and can include things like:

• Increased Tooth Decay
• Asthma Attack
• Heart Disease
• Kidney Disease
• Reproductive Issues
• Sugar Overload
• Obesity
• Diabetes

Check out the original article here, where you can get a larger image of the graphic that you can read and/or print out.

IDEA TIP: this would be a great graphic to print out and tape to your refrigerator door. If that doesn’t make you think twice about reaching for another soda, I don’t know what will!

The empty calories coming from the high amounts of high fructose corn syrup sending your insulin levels sky-high is reason enough to stop drinking — or at least significantly reduce — your soda consumption.  This infographic should convince you the rest of the way.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: soda, coke, corn syrup, fructose, heart, disease, health, fitness, diet, nutrition, diabetes, obesity, calories, sugar, kidney

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I had one of those “Internet Emails” forwarded to me the other day.  You know the type – “forward this to someone you care about” or “don’t break the chain” or whatever.  Anyway, this one actually seemed to contain some useful information about drinking water.

Now we all know we’re supposed to get around 8 glasses of water per day, right?  We all know that hydration is critical to good health, right?  Well, what you might not know is that there’s an optimal time to be drinking water.

The following information supposedly comes from a cardiologist.  Now again, this was from an email that someone forwarded to me so I can’t vouch whether it really does come from a cardiologist, or from any other healthcare professional for that matter, so take it with the appropriate grain of salt.  However, it does make sense.

According to the information I received, drinking water at certain times maximizes the body’s ability to utilize it.  Specifically, you should:

• Drink 2 glasses of water immediately after waking up to help activate internal organs,
• Drink 1 glass of water 30 minutes before a meal to help digestion (and to help reduce hunger pangs so you don’t end  up overeating),
• Drink 1 glass of water before taking a bath in order to help lower blood pressure,
• Drink 1 glass of water before going to bed to help avoid a stroke or heart attack while you sleep.

Let me emphasize once again that I can’t vouch for the accuracy of this information or its source.  However, I do know that water makes up a large percentage of the body and keeping the body supplied with enough clean water is an important part of staying healthy.  I’m also a big believer that your body should be getting the majority of the water it needs from eating water-rich fruits and vegetables and from drinking clean water, not from sodas, coffee, teas, or other flavored drinks.

Take a close look at the graphic for the many ways that water is used in the body – and then make sure you’re getting enough of it.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: hydration, water, water-rich, health, healthy, weight-loss, diet, nutrition

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Unfortunately, in many cases it isn’t and it isn’t long before some of the same people have packed it right back on again.  So what’s the problem?  Maybe it’s the fact that many people rely on exercise alone as a way to lose weight, and that’s a sure path to failure.

You can’t use exercise alone to lose weight.  Period.  Why not?  Well, think about it.  Exercise increases the amount of calories your body burns.  That’s good, right?  Yes but your body then seeks to compensate for that calorie loss by making you hungrier than you would otherwise be.  In other words, exercise increases your appetite making it much more likely that you’ll stop by the fast food drive-through on your way home from the gym.  You tell yourself, “After all, I worked hard, right?  I deserve a “reward” for working out.”

See how it works?  The more you workout, the more your appetite increases to compensate for the calories you burned.  The more your appetite increases, the harder it is to make good food choices and maintain portion control.  Also, the easier it is to feel like you “deserve” some dessert or an extra helping of your favorite food.  And boom, before you know it, you’ve not only erased all the good you did at the gym (from a weight-loss standpoint), but you’ve probably added calories to boot.  This is exactly why many people exercise all day long and don’t lose an ounce – and also why quite a few actually gain weight when they exercise.

So here’s the bottom line:  you don’t exercise to lose weight. You exercise to get fit.  You exercise to tone your muscles.  You exercise to increase stamina, build flexibility, and maintain coordination.  You exercise to maintain muscle strength.  You exercise to keep your heart and lungs healthy.  You exercise to reduce stress.  You exercise for a hundred-and-one really good and valid reasons — but sustainable weight-loss isn’t one of them.

Losing weight is about 2 things and 2 things only:

1. Eat less calories (ie: portion control)
2. Making better food choices.

That’s it.  There is no more.  That’s the whole “secret” to successful and sustained weight-loss.  It really doesn’t matter what diet program you’re on or are thinking of trying out:  Atkins, South Beach, Primitive, etc.  These diet programs provide all sorts of recipes that are designed to help you eat less total calories (number 1 on my list) as well as help you make better food choices (number 2 on my list).  That’s all they do.  And now that you know the “secret,” you can do it too without having to buy all the books and CD’s and whatever.

If you really want to lose weight, eat less – way less. Pay strict attention to portion control.  Don’t use the huge dinner plates that most people (and restaurants) use and start eating your meals on the smaller salad plates.  Get yourself a kitchen scale and find out what a “normal serving” of food looks like.  Hint:  A “normal” serving of meat is about the size of a deck of cards and does NOT spill over the side of the plate like the chicken-fried steak special at the local steak house.

Which brings me to the second point, if you really want to lose weight, make better food choices. That means passing on the chicken-fried steak special covered in cream gravy and going with a grilled salmon instead.  Choose foods that not only contain less calories, but are also better for you.

So what have we learned here?  Well, first, if you’re exercising, don’t stop – just understand that it’s not really going to help you lose much weight.  Second, serious and sustainable weight-loss is all about eating less calories and making better food choices.

Once you start working on the right things, you’ll begin to see real progress!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S. Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.” This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: exercise, weight-loss, diet, nutrition, calories, south beach,  Atkins, dieting, losing weight, fat

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Organized into 6 chapters, the 2010 edition of the Dietary Guidelines covers the following topics:

• Chapter 1:  Introduction
• Chapter 2:  Balancing Calories to Manage Weight
• Chapter 3:  Foods and Food Components to Reduce
• Chapter 4:  Foods and Nutrients to Increase
• Chapter 5:  Building Healthy Eating Patterns
• Chapter 6: Helping Americans Make Healthy Choices

But let me get right down to the nitty-gritty:  Chapters 3 and 4, what foods should I be eating less of and which foods should I be eating more of?

According to the USDA, you should try to REDUCE the following in your diet:

• Sodium, especially if you’re African American or already have diabetes, hypertension, or chronic kidney disease.  However, since food manufactures tend to put salt in just about everything, this recommendation takes real effort.  However, it can be done.
• Saturated Fats
• Dietary Cholesterol
• Trans Fats and Hydrogenated Oils
• Solid Fats and Added Sugars
• Refined Grains
• Alcohol should be limited to 1 drink per day for women and 2 drinks per day for men.

Obviously, foods that combine some or all of the above should be doubly-avoided – like Twinkies(tm)and most other “junk” food, for example.

The USDA also recommends that you try to INCREASE the following foods and/or nutrients in your diet:

• Fruits and Vegetables (nothing new there)
• Eat a Variety of Vegetables, especially dark green, red and orange vegetables, as well as beans and peas
• Whole Grains
• Fat-Free or Low-Fat Dairy Products such as milk, cheese, or yogurt
• Eat a Variety of Protein Foods including seafood and lean meats as well as nuts, eggs, beans, and soy products
• Increase the Variety of Seafood
• Stick to Lean Meats
• Use Oils to Replace Solid Fats
• Choose foods rich in Potassium, Dietary Fiber, Vitamin D, and Calcium.

There are also specific recommendations for various groups such as Seniors and Women who are pregnant.

There really shouldn’t be any surprises so far.  We’ve all heard the standard “eat more fruits and veggies” line for years.  So what is new in this edition?  There are a few new shifts in USDA “philosophy” including:

• Consider Using Supplements and Fortified Foods. The USDA’s official stance used to be that if you maintained a balanced diet, there was no need for supplements.  However, it seems that the USDA has finally recognized how difficult it is for a modern American to achieve a truly ”balanced diet.”   Note that the USDA does not endorse the use of supplements, they just acknowledge that their use may be appropriate in various situations.
• The Problem of Obesity. The new guidelines attempt to tackle obesity head on rather than treating it as a side issue.  This is in obvious recognition of the problem obesity has become in the US.
• The Role of Patterns and Habits on Diet. The Guidelines recognize that many Americans overeat or eat the wrong foods mainly out of habit – eating junk food during a sporting event, or at a movie, for example.  You’re not really hungry when you head for the movie theater but you buy a bag of popcorn anyway.  It’s a habit.  A pattern that you can change once you recognize the negative impact it’s having on your health.
• The Role of Environment and Social Factors on Diet. Go to a party and you practically have to stuff yourself with the “pigs in a blanket.”  Why?  Because everyone else is.  It’s what people do at a party.  These are example of environmental and social influences on your diet.  The USDA Guidelines include ideas and actions you can take to keep these factors from wrecking your diet.

Although there’s a lot of repeated “common-sense advice” that we’ve all heard before, the new edition of the Guidelines add some new material that adds much-needed context to how and when we eat.  As I said earlier, this is a must-read.  Go grab your copy right now!

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In the report titled “Dietary Reference Intakes for Calcium and Vitamin D,” committee members looked at the national data for the US and Canada in order to determine how much Vitamin D and Calcium people were getting from their diet alone.  Their conclusion was that when it comes to Calcium, we’re good with most people getting all they need from the foods they eat: about 1,000 milligrams a day for most adults.

When it comes to Vitamin D however, things get a little complicated.  The committee found that most people do NOT get enough Vitamin D from their diet alone BUT that in most cased, they DO have enough Vitamin D in their blood stream, probably because their body gets what it needs from sunshine.  So even though we don’t get all we need from the food we eat, we’re still good to go when it comes to Vitamin D.

So if we’re getting enough Vitamin D and Calcium naturally, why is it that you constantly hear that we should be taking supplements?

I think the fact that we don’t get enough Vitamin D from diet alone provides manufacturers with a perfect line that can be taken out of context and used to promote the sale of supplements.  Please note the following:

I said” we don’t get enough Vitamin D from diet alone.”

I did NOT say “we don’t get enough Vitamin D.”

There’s a big difference – big enough to drive a truck loaded with Vitamin D supplement through.  According to industry journals, sales of Vitamin D went through the roof climbing 82% from 2008 to 2009 and reaching sales of $430 million.  With that kind of serious money on the table, you’re going to attract the attention of a lot of people claiming that Vitamin D is a “cure-all for whatever ails you.”  Besides, if taking a little is good, then taking a lot is better, right?

Here the Institute of Medicine weighs in again warning that excess amounts of Vitamin D and calcium can actually cause some of the problems you’re trying to prevent including bone fractures and other diseases.

What’s the bottom line?  It’s simply what you’ve known all along:

1.  Eat a balanced diet.  You’ll get all the vitamins and minerals your body needs if you eat a wide variety of foods.

2.  Exercise and stay active.  Strong bones are built through strength and resistance training.

3.  Don’t overdose.  If you’re worried that you’re not getting enough of “this” mineral or “that” vitamin, take a good multivitamin.  Mega-doses are rarely good for you (unless of course, it’s prescribed by your doctor) and can actually be toxic in many cases.

4.  Lastly, use your head.  Listen to your own doctor or professional healthcare provider, not the author of the latest “miracle cure” book that’s being interviewed on Oprah.  Your doctor has your best interest at heart.  The guy on Oprah is just trying to sell books.

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Here’s one case in point.  I love Pillsbury’s Toaster Strudel, especially the ones with the cinnamon filling.  To me, there’s nothing better than starting off my day with a breakfast of 2 pieces of toaster strudel and a glass of cold milk.  After all, I just did an intense hour of a P90X workout (I usually exercise in the morning before breakfast).  Having something besides my usual protein shake can’t hurt, right?

Well, here’s the problem. My usual protein shake is only about 200 calories – and that includes the banana and strawberries I throw in. However, a quick look at the label on the strudel package rocked me back on my socks.  The first thing to notice is that the “Serving Size” for the nutritional information on the label is based on 1 pastry.  ONE pastry?  Who eats just ONE pastry?  So I knew I was trouble from the very start.

I normally have 2 pastries at a time.  At 190 calories EACH, that’s 2 X 190 or 380 calories.  Add in the calories from the glass of milk (2% milk) and you’ve got a grand total of 380 + 120 = 500 calories.  500 calories!  Yikes!

Although the high number of calories is bad enough, a second major problem is the TYPE of calories.  Notice in the label that 60 of the 190 calories – about 31% – come from FAT.  Ugh!  So out of the 500 total calories I had for breakfast, 120 of them are pure fat that I’m sure went straight to my midsection.

A third problem (this just keeps getting better and better) is the type of fat.  Again looking at the label, we see that more than half of the Total Fat is the WORST type of fat:  Saturated Fat and Trans Fat.  There are a total of 4 grams of saturated and trans fat.  Since there are 9 calories per gram of fat, that’s 9 x 4 or 36 calories of “bad” fat in EACH pastry.

And if you haven’t already sworn off Toaster Strudels, there’s more.  Last but not least, each pastry contains 5 mg of Cholesterol.  Although cholesterol is a natural part of many foods, a strudel is probably not the best source of it.

That’s why it’s so hard to lose weight.  The stuff you love to eat usually contains an abundance of extra calories that are very easy to lose track of.  However, it all eventually shows up around your midsection!

So what are my takeaways from this (besides “ditch the strudel”)?  Here are a couple:

1. Read the label FIRST. Always evaluate what you are ABOUT TO EAT, not what you just ate.
2. Be Aware of the Serving Size. Manufacturers will always try to down play the amount of calories in their products by reducing the serving size.  Don’t get fooled by this.  Do the math and then decide how much (or how little) you’ll have.
3. All Calories Count. If you’re trying to lose a couple of pounds, calories – ALL calories – count.  Make sure you don’t let extra calories sneak in just because you take a “pinch of this” or a “spoonful of that.”  There’s no such thing as “just one.”  It all adds up and it all counts.
4. Know the Content of Your Calories. It’s critical that you not only know the amount of calories you’re about to consume, but also the type of calories.  Are most of the calories made up of Protein?  Carbohydrates?  Fats?  If it’s listed first on the label, then that’s what makes up the majority of calories.
5. Be Aware of the Type of Fats and Carbs. You should also evaluate the type of fats and carbs you’re eating.  I shouldn’t have to tell you (or tell myself!) that saturated and trans fats should be at the absolute bottom of your list, not at the top.  Refined carbohydrates and sugar should low on your list as well.

The bottom line is that this breakfast “food” bombs out in all nutritional categories.  Little wonder that even after killing myself at the gym, when I step on the scale, my weight still hasn’t changed.

Losing weight is like playing detective.  You have to ferret out all the places that extra calories are sneaking into your diet and plug the holes.  You have to scrutinize every single calories to see what type it is and you have to decide whether eating it will support your goal or not.

It’s not as difficult as it sound but it does take awareness and effort.  As for me, the box of Toaster Strudel is now sitting at the bottom of my kitchen waste basket (small tear at the corner of my eye) and I’m back to my low-fat protein shakes in the morning.  I’m more determined than ever to control my weight.  How about you?

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I started this program last week and man, what a workout!  I thought I was in half-way decent shape but this program is a “killer!”  It’s Marine Bootcamp combined with Jr. High Gym Class.  This is the first training workout that I actually had to train for!  It’s that intense.

The 12 DVD’s cover workouts for:

• Chest & Back – geez, this one’s all push-ups and pull-ups with some weight training thrown in.
• Plyometrics – man, were my legs store after doing this one.  Not quite the same as martial art plyo’s but intense nonetheless.
• Shoulders & Arms – lots of training for your bi’s and tri’s.
• Yoga X – think yoga is for sissies?  Think again.  This routine will have you dripping with sweat and burning some serious calories.
• Legs and Back – as if the plyometric workout didn’t leave your legs sore enough.
• Kenpo X – a modified martial arts routine that incorporates moves from the Kenpo fighting style.  Sounds easy but this is a serious cardio workout.
• X Stretch – think this workout provides a breather?  Guess again.   You’ll be amazed at how much effort (and calories) you’ll expend holding some of these stretches.
• Core Synergistics – sounds like an ab routine but it’s much more.  This workout targets your entire core muscles.
• Chest, Shoulders & Back – great, more push-ups (kidding).  Get that V-shape by working the muscle groups of the upper body with this workout.
• Back & Biceps – straightforward weight routine with lots of curls.
• Cardio X – heart pounding, lung burning, non-stop cardio routine that will keep you reaching for the “Pause” button on your remote!
• Ab Ripper X – short 16 minute routine but man, it works nothing but the abs.  Although you can do this workout separately, it’s also included at the end of some of the other workouts.

Also included in the program is:

• P90X Fitness Guide – the “manual” explaining how the program works, how to perform your fit test, and a complete listing of all the exercises performed in the DVD’s.
• P90X Nutrition Plan – a pretty straightforward “eat less, eat healthier” guidebook with meal plans and recipes.
• P90X Calendar – something you can tack to the wall to track your progress.  I actually bought a package of “smiley face” stickers that I place in each box representing each day that I complete a workout.
• P90X “How to Bring It” DVD – basically introduces the program.

What’s my honest opinion?  Well, first of all keep in mind that I am not affiliated in any with with P90X.  Also, the link I provide at the end of this post is a “straight” link to the manufacturer, not an affiliate link.  You can also get this program at Amazon.com, like I did.

I actually enjoy this program.  It’s combines a lot of “old fashioned, hard-core” body-weight exercises (like push-ups, sit-ups, etc) with traditional weight training along with some “new-agey” stuff like Yoga, Kenpo, and Stretching.  But make no mistake, you’ll leave a pool of sweat on the floor after every workout.  My heart monitor frequently records around 700 calories burned in each session.

What’s neat about the videos is that you feel like you’re in a fitness class.  The other people in the video demonstrate variations you can do on each exercise while Tony Horton keeps the pace moving at a pretty good clip.  At the bottom of the screen is a “timing bar” that tells you exactly how long you’ve been exercising as well as how much further you have to go.  There’s a separate “exercise timer” that counts down the seconds for timed exercises or poses.  In short, you always know how far you’ve come as well as what’s coming up.

Is it effective?  Man oh man, is it effective.  This is raw strength building.  You might think that something like Yoga is only for people in leotards but you have no idea how much strength it takes to hold some of those poses for the required length of time.  And every pose, I mean EVERY pose, begins from the push-up or “plank” position.  Your muscles will feel drained after every workout.

This program is for both men and women.  You’ll see at least one woman in each video giving the guys a run for their money.  Tony also explains how to modify the exercises depending on whether your goal is bulk or lean muscle.

As far as drawbacks go, the only one I saw was in the Fitness Guide.  Yes, it contains a complete list, and description, of each exercise on each DVD.  However, there are no pictures anywhere.  So the description for a sit-up is something like, “lay on your back, reach forward using your abdominal muscles to touch your toes.”  Come on!  Don’t these guys know a picture is worth 1,000… well, you know the rest.  This is the only place I would have LOVED a picture, a diagram, a stick-figure drawing, anything, to demonstrate how to perform the exercise.  The end result is that you really have to WATCH each workout first to see how the exercises are performed and then REWIND the DVD and actually perform it.

The good part is that you’ve only got to do this a couple of times until you learn how to properly perform the exercise.  For the traditional exercises, it’s no big deal.  I mean, everyone knows how to do a push-up, right?  However, for Warrior Half Moon Yoga Pose, you’ll first want to see where you’re feet need to be, what direction you’re supposed to be facing, and so on.

All in all, I think this is a great program.  There’s enough variety in the program so that you don’t get bored.  Tony does a great job of keeping you motivated while pointing out how to make the exercises more effective.  I’d highly recommend this program to anyone who’s looking for a DVD-based, strength building and conditioning training program.

The price for the P90X program is around $140 (prices will vary so shop around).  You can order it from a variety of places including the TV Infomercials, Amazon.com, or the P90X website at BeachBody.com.  Again, these are not affiliate links so feel free to visit these sites and take a look at the clips they have from the actual DVD’s.  It should help you decide whether or not this program is for you.

So, back to those push-ups!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: p90x, workout, fitness, exercise, tony horton, beachbody, pushup, body weight, weight loss, balanced health

The P90X program is available from Amazon.com:

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

• Get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated
• Muscle Confusion technique accelerates the results process by constantly introducing new moves and routines so your body never plateaus
• Collection of 12 highly diverse and intense DVD workouts
• Also includes comprehensive three-phase nutrition plan, specially designed supplement options
• Personal trainer Tony Horton will keep you engaged every step of the way

Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by personal trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated. The secret behind the P90X system is an advanced training technique called “muscle confusion,” which accelerates the fitness process by constantly introducing new moves and routines so that your body never plateaus and you never get bored. The more you confuse the muscle, the harder your body has to work to

Rating: (out of 689 reviews)

List Price: $ 150.00

Price: $ 139.80

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Sorry.  There’s no such thing.  Let me say that again so you can stop your frantic searching — there is no secret way to losing weight.  All you have to do is eat less, way less as it turns out.

I know what you’re thinking.  You’re thinking, “But I already cut out eating bread with my meals” or “I already skip dessert and I STILL can’t lose weight.”  The problem is that you haven’t cut enough.

That lesson was brought home to me in an interesting way.  I’m reading a fascinating book titled, “Physics for Future Presidents: the Science Behind the Headlines,” by Richard A. Mueller.  In it, this Physics Professor takes much of the hype out of many of the issues that crowd today’s headlines.  In a very straightforward way, he tackles issues such as “dirty bombs,” terrorism, energy, climate change, and so on.

It was on his chapter on energy where he’s talking about how much energy a gallon of gasoline contains that I found, of all things, a comparison to the energy content of food.  Mueller states that “food is almost as good as gasoline” in terms of energy content.  He goes on to say that,

“If you find this high energy content implausible, watch a hummingbird.  It uses enormous energy to flap its wings just to sip a tiny amount of nectar.  Clearly the energy in the nectar must be more than enough to cover the work being done by those rapidly beatings wings that hold the bird in front of the flower.  It is.  Food is almost as good as gasoline.”

Because food has such a high energy content, it actually takes very little of it to completely nourish our bodies and fuel our daily activities.   The problem is that we’re typically greatly overloading our bodies with way more food than what we actually need.  Professor Mueller goes on to say that,

“On the downside, the enormous energy content of food is what makes it so difficult to lose weight without serious dieting.  One 12-ounce can of soda contains, typically, 150 food calories.  A person can work that off with a half hour of vigorous exercise (running, not jogging; basketball, not baseball; swimming, not golf), provide, of course, that he doesn’t reward himself with a can of soda.  The best way to lose weight is to eat less, not to exercise more.“

Make sure you pay particular attention to that last line:  “the best way to lose weight is to eat less, not to exercise more.”  It’s simple physics.  To eliminate 150 calories from your diet, you can do half an hour of hard exercise, or you can simply pass on the soda and drink water instead.

Now, to be clear, note that he didn’t say that you didn’t have to exercise at all or that exercise isn’t important or that it doesn’t help you lose weight.  He didn’t say any of these things.  All he said is that from a physics standpoint, it’s easier to lose weight by eating less than by exercising more simply because food has such a high energy content.

So let me summarize:

1. If you want to lose weight, eat less – way less. Although when you first start a diet it feels like you’re dying, your body will actually adjust after a couple of days.  Your stomach will get smaller so that small portions will be more filling and your digestive system will get more efficient since you’re not constantly overloading it anymore.  If you can make it past the first week, it really does get easier.
2. Yes, I did say “eat way less.” Just making token cuts like skipping the bread or desert isn’t enough.  Not eating bread reduces your total calorie count by what, maybe 250 calories?  Big deal.  That’s not nearly enough.  You need to cut your total caloric intake by 1/2 to 2/3.  No, this is not a typo.  Cut your meals by one half to two thirds of what you’re eating now.  Unless you make really radical changes to your diet, your body simply adjusts to not having bread or not having dessert and you end up weighing the same.  IMPORTANT NOTE:  radical changes to your diet does put a strain on your body at first so make sure you’re in good health to begin with and that you’ve discussed your plans with a healthcare provider.
3. Exercise is still important. Physical exercise still plays an important part in your weight-loss plans.  You still have to keep your metabolism rate at a high level, you still need to keep your muscles toned, and you still have to encourage your body to burn fat instead of muscle.  Exercise does all these things so it’s critical that you work in as much as you can.

How have I used this information?  Well, here’s the diet that I try to follow (notice I said “try” because honestly, I do occasionally cheat).  I try to follow the “reduced calorie” routine for as many days as I can during the week.  It doesn’t always work out that way but I try to follow it as many days as I can.  On weekends, I eat whatever I want but obviously try to keep from undoing all my progress.

My “Reduced Calorie” Diet

Breakfast:  One 8-oz Protein Shake (I use Syntha-6) with one small banana or 2-3 strawberries mixed in.  Calories:  about 150

Lunch:  One cup (about 8-oz) of soup.  I love Campbell’s Chunky Healthy Request (not the “condensed”) soups, especially the Beef Barley.  Keep in mind that most cans of soup contain 2 portions so make sure to read the label!  Calories: about 150

Dinner:  Another protein shake.  Calories:  about 150

So during the week, I try to get by on around 500 calories per day (more or less).  Am I always successful?  Of course not.  I occasionally throw in a snack in between lunch and dinner that probably adds another 100-150 calories.  The key is to make sure that your “snack” is a wise choice like a piece of fruit, some nuts, or a granola bar.  It’s critical that you stay away from sugary “empty” calories.

Again, this diet is not for everyone – and not everyone will be able to stay on it for long.  Make sure you are in good health before starting ANY diet (or exercise) plan and discuss your plans with your doctor or healthcare provider.  That being said, use your head and take things slow and easy at first.  Like I said earlier, it does get easier once you get past the first week.

Now 500-600 calories per day isn’t much, but then, I’m a little guy (5′ 10″) so don’t take the actual number of calories as gospel.  Simply take what your normal diet is and try to get buy on half.  Do that as many times as you can during the week.  If that means you do it every other day, that’s fine.  If you can only do it on Wednesdays, that’s a good start.  The point is to start.  Once you do, you’ll find that adding an additional day gets easier and before you know it, you’ll be getting by on much less food.

Make sure you keep up your exercise routine.  In fact, when you start getting hungry, go out for a brisk walk instead of reaching for the chips.  Drinking lots of water will also help to keep your stomach from grumbling.

So to sum up, “token” dieting doesn’t work since your body simply adapts to the slight changes in food intake.  The end result is that you end up weighing exactly the same.  To lose weight, you’ve got to make a radical reduction in the amount of food you eat – on the order of 1/2 to 2/3 of what you’re eating now.  Drink plenty of water, get plenty of exercise, and above all, use common sense and check with your doctor along the way.  I think you’ll be pleased with the results you start getting.

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: diet, weight-loss, nutrition, balanced health, fitness, muscle, protein, weight, calories

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Contented cows?  Butterflies gliding slowly over green fields of clover?  Close, but not exactly.

In order to be classified as “organic” by the US Department of Agriculture (USDA) and be able to display the organic logo, a farm or food processing facility must be certified by a USDA-accredited certifying agency.  The name and address of the certifying agent must be displayed on the information panel.

Under the requirements of the USDA’s National Organic Program, the certifying agencies verify that:

For plant-based foods, they must have been grown:

• Without the aid of genetic engineering,
• Without the use of ionizing radiation,
• Without the use of sewage sludge as a fertilizer,
• Without pesticides not allowed for organic agriculture (note that this implies that some pesticides ARE allowed for organic agriculture).

For meats, it must have been raised:

• Without the use of antibiotics,
• Without the use of growth hormones,
• By being fed an organic diet (note that “organic diet” is still a pretty broad term).

For food products that contain multiple ingredients, the USDA has 4 distinct categories:

1. “100% Organic.” In order to be labeled “100% Organic,” all of the ingredients in the food (excluding water and salt) and all of the processing aids used to process the food must be organic.  If these conditions are met, the USDA “Organic” logo can be displayed on the package.
2. “Organic.” A food labeled “Organic” means that the product contains between 95 to 99% organic ingredients.  The ingredients that are not organic must have been approved by the USDA’s National Organic Program.  If these conditions are met, the product can display the USDA “Organic” logo on the package.
3. “Made with Organic Ingredients.“  Foods “Made with Organic Ingredients” must contain between 70 to 94% organic ingredients.  Up to 3 of these organic ingredients can be listed on the front of the package.  However, the package cannot display the USDA’s “Organic” logo.
4. All others. Food products with less than 70% organic ingredients can only list the organic ingredients on the information panel of the package.  They cannot use the USDA’s Organic logo and no other “organic” claims can be made.

Note that the USDA does not regulate or restrict the use of other food labeling claims such as:

• “Free Range”
• “No Drugs or Growth Hormones Used”
• “Hormone-Free”
• “Sustainably Harvested”
• “Pesticide-Free”

These are marketing or advertising claims and would fall under the “Truth in Advertising Act” administered by the Federal Trade Commission (FTC).

Although a civil penalty of up to $11,000 can be levied on any person who knowingly sells or labels as “organic” any product that does not comply with National Organic Program requirements, the chances of getting caught, especially for small operators, are pretty slim.  The USDA’s National Organic Program is a good step-in-the-right-direction and the majority of the large, brand-name food manufacturers and processors who have national reputations to uphold comply with the program pretty closely.  However, for the rest of the food industry, you still need a healthy dose of  “Buyer Beware.”

The best way to know you’re purchasing real organic products is to get to know your supplier.  If you purchase from local farmers or co-ops, don’t hesitate to ask the hard questions or to even request a visit to the farm(s).  Don’t take their claims at face value.  Ask to see proof.  Reputable dealers will be very up-front and open about their operations.  It’s the people that won’t look you in the eye, won’t fully answer your questions and act shady that probably have something to hide.

Although there’s still plenty of controversy about whether or not organically produced food is any better for you nutritionally than commercially prepared food, for many people, the choice is to go with organic whenever they can.  Hopefully this article will help make sure that you’re getting what you’re paying for.

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: nutrition, organic, diet, food, growth hormone, pesticide, USDA, National Organic Program, NOP

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I finally hit upon a method that enabled me to finally break the habit for good.  You can use this method for any “bad” habit you want to get rid of (like reducing your caffeine or sugar intake) or for any “good” habit you want to make permanent (like exercising).

Here’s how it works:

First, raid your piggy-bank and get a handful of coins (or get a roll of coins from your bank).  It really doesn’t matter if they’re nickels, dimes, or quarters.  You’ll need at least 30 of them.  As you can see from the picture, I went with dimes so I got $3.00 worth.

Second, get yourself some kind of empty container to put them in.  Since I was trying to quit drinking soft drinks, it was natural for me to use an empty soda bottle.  This was pretty symbolic of the habit I was trying to break.  It also helps if the container is clear so you can gauge your progress by seeing the coins inside.

Third, number the first couple of coins.  I used a Magic-Marker to number the coins in sequence.  There’s no need to number all 30 at once since you’ll have a hard time finding the coin with the next number once you put them all together.  I’d usually number 2 or 3 at a time and had them sitting on my dresser ready for use.

Fourth, get started working on your habit.  For each complete day that you successfully work on what you want to do (either stopping a bad behavior or increasing a good behavior), drop a coin in your container.  In my case, each day that I went without drinking any kind of soda, I’d drop a numbered coin in my “symbolic” container.  Each coin in your container represents a successful day where you achieved your goal.

Fifth, celebrate each day of victory.  In the beginning, I really struggled to make it through the entire day without a soft drink.  Drinking a Dr. Pepper or a Mr. Pibb was my daily afternoon ritual (I don’t drink coffee – I always drank soft drinks).  However, I really wanted to shed the 200-300 empty calories per day these drinks represented, not to mention the “high fructose corn syrup” they were pumping into my body.  So each day that I completed, I dropped in my numbered coin, shook the coins up and down to make them rattle, stared at the container and said, “That’s another day without a soft drink.  You don’t have control over me any more!”  Make sure you celebrate each time you drop in a numbered coin.

Sixth, no backsliding.  If you backslide, and most of us do at some point or another, start over.  Take your container and hold it up so you can see it clearly.  Take a close look at all the coins inside representing your progress.  Now dump out all the coins and start over.  If you backslide, go back and find coin #1 and start over.  There’s no need to beat yourself up over “falling off the wagon.”  Believe me, hearing all your progress and hard work come rattling out of the container and spill out on the table top is painful enough — but it will also make you more determined.  So if you backslide, simply resolve to go a little bit further next time and start again.

Seventh, continue until you have at least 30 coins in your container.  It takes at least 30 days of consistently doing something before it becomes a habit that you no longer have to think about.  To break an existing habit, it takes at least 30 days of not doing it in order to break its hold on you.  Make sure you continue this ritual every single day until at least 30 coins are in your container.

Finally, “cash in.”  Once you’ve either established a good habit or broken a bad one, take your “winnings” out of your container and buy yourself something to celebrate your victory.  Whether you buy something large or small doesn’t really matter.  What matters is that you experience that wonderful feeling that comes from having “gone the distance.”  You’ve earned it and believe me, listening to those coins jingle out of the container after 30 days is going to sound like a jackpot in Las Vegas!  Does this method work using marbles or pebbles instead of coins?  Sure it does – but you can’t spend marbles or pebbles!

Here are a couple of other tips that will help you break a bad habit:

1. Once you quit, quit for good. My failing was that I was always able to convince myself that I could “have just one” or that “just one won’t hurt.”  That’s total BS.  There’s no such thing as  “just one” and yes, just having one really does hurt.  I had to keep saying “I do NOT drink soda” and then keep working and dropping coins into my container until that statement really became true.  Afterward, you wouldn’t believe how many times I’ve been tempted.  However, every time I am, the phrase “I do NOT drink soda” automatically pops into my head and I’m able to move on past the soda dispensers and grab a bottle of water instead.
2. Don’t substitute. I used to substitute drinking Sprite or 7Up for Dr. Pepper.  Although Spite and 7Up don’t have the caffeine, they have just as many empty calories.  Go back to tip # 1.  If you’re going to quit, quit for good.  I know this goes against most advice but I didn’t want a “step-down” approach and using substitutes had never worked for me before.  Besides, I always saw it as substituting one bad habit for another.  Even though the substitute might be “less bad” than the original habit, it was still bad.  If you’re going to quit something, get yourself determined to quit it completely and for good.
3. Use rituals. It sounds corny but I turned breaking my soda habit into an epic battle between good and evil, a fight between me and that empty soda bottle in the picture.  I carried that bottle in my car for over a month stuck down between the seat and the door so that it poked me in the butt every time I got in or out.  I turned it into a constant reminder that I was in a real fight for my health.  Each time I dropped in a coin and heard it clink, I felt like I was striking another blow for my freedom.  Before I’d get out of my car at the end of the day, I’d stare at the Mr. Pibb label and literally say “You don’t have control over me anymore” out loud.  I’d shake the bottle of coins up and down in order to hear how full it was.  More and more it represented my increasing success and momentum.  I literally got my entire body into the ritual by using visual cues, sounds, and body movements to reinforce my determination.

Got a habit you’re trying to break?  Whether it’s sugar, caffeine, or anything else, give this method a try.  Make it fun.  Get all your senses involved each time you drop in a coin.  Before you know it, you’ll be at coin # 30 and your bad habit will be history!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: soda, coke, soft drinks, sugar, caffeine, habit, ritual, Mr. Pibb

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The study found that “obesity had a larger effect on disease, while smoking had a greater impact on deaths.” Translation?  Being obese leaves you wide open to a large number of diseases such as heart disease, liver disease, diabetes, kidney disease, degenerative joint diseases, and on and on.  Smoking, on the other hand, tends to lead to a narrower group of diseases, mainly forms of cancer.

The bottom line is that your future quality of life, your ability to move around and do what you want, will be (not “can be” but “will be”) significantly reduced if you’re obese or if you’re a smoker.  God help if you’re both because you’ve got a “double whammy” working against you.

From 1993 to 2008, the study noted, the number of adult smokers in America DEcreased 18.5%, thanks to the many anti-smoking campaigns and quit-smoking programs and treatments that have been implemented over that same time period.  However, the proportion of Americans in the obese category over the same number of years INcreased by 85%!  That’s a huge (no pun intended) increase.

You want to know why healthcare in this country is so expensive? There’s a big part of it right there – the treatment of obesity-related diseases.  Remember the study conclusion that “obesity had a larger effect on disease?”  This tells you that obesity-related diseases tend to put you in the hospital for much longer periods of time and the treatments are much longer in duration.

But even if you forget the cost to our healthcare system (such as it is) to being treated for weight-related Type 2 diabetes, for example, for the rest of your life, imagine what that does to your lifestyle.  Imagine what having to go for treatments or having to take injections every couple of days does to your ability to enjoy life.

I watched my late uncle’s weight-related diabetes destroy his kidneys, and eventually take his life, but not before doctors had to amputate his feet and he had to undergo dialysis every 3 days.  His life had very little “quality” at the end.

By the way, according to the US Center for Disease Control (CDC):

The estimated economic cost of diabetes in 2007 was $174 billion. Of this amount, $116 billion was due to direct medical costs and $58 billion due to indirect costs such as lost workdays, restricted activity, and disability due to diabetes. People with diagnosed diabetes incur average expenditures of $11,744 per year, of which $6,649 is attributed to diabetes. People with diagnosed diabetes, on average, have medical expenditures that are approximately 2.3 times higher than what expenditures would be in the absence of diabetes. Approximately $1 of  $5 health care dollars in the United States is spent caring for someone with diagnosed diabetes, while approximately $1 of $10 health care dollars is attributed to diabetes.

It’s been estimated that obesity can easily shorten your expected life span by 9 months or more.  That’s almost an entire year.  But that’s just your “expected life span.”  Being obese can reduce your quality of life to a point that living longer doesn’t seem like a good idea anyway.

Did you get that last sentence?  Did it sink in?  Being overweight can make you so disease-ridden that you don’t care whether you live any longer or not.  How sad is that?  Can you imagine what that does to your loved ones?

Well, here’s the good part.  The good news is that you can change all of that.  If you smoke, you can quit.  If you’re obese, you can lose the weight.  It won’t be easy and it won’t be quick but you can do it.  All you have to do in order to start is to decide you need to change, and then take each day an hour at a time.

The improved quality of life you receive will be well worth the effort.  You’ll not only benefit yourself, think of how it will affect your entire family.  They’ll see you improving and they’ll want to improve as well.  You’ll all end up supporting each other, step by step.

Take the first step right now.  Decide to change your life.  It will be the best decision you make.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: obesity, smoking, quit, overweight, diabetes, nih, cdc, healthcare, disease, quality of life, bmi

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According to recent studies, 93% of Americans – let me say that again so you don’t miss the percentage – 93%, that’s almost every one of us, has detectable levels of bisphenol A (BPA) in our bodies.  93%! Isn’t that insane?  Doesn’t that statistic simply blow you away?  It does me.

And if that wasn’t bad enough, over 75% of Americans have detectable levels of phthalates in their urine.

Bisphenol A?  Phthalates?  Where does that stuff come from?  Plastics.

Now before you get too upset, understand that “detectable levels” does not necessarily mean that you’ve got a toxic dose, or that you’re going to get cancer, or anything like that.  “Detectable Levels” are the lowest amounts of a chemical that an analytical instrument can reliably detect.  These levels are probably way below what the FDA says is permissible.  Probably.  However, one thing I do know is that “detectable levels” are not zero, and zero amount is what I’d prefer to have.

So how does this stuff get into our bodies?  Primarily from the food and beverage containers that have become so much a part of our lives.  Everything from the plastic soda containers you buy at the grocery store to the PVC water pipes in your home.  Plastics are everywhere – and in constant contact with our foods and beverages.  Little wonder some of the chemicals in the plastics end up in our bodies.

Think you’re safe because you buy all of your foods, even sodas, in cans?  Think again.  Most cans, especially those containing acidic foods like baby formula, chicken soup, and ravioli (all found by the Environmental Working Group to be of highest concern), have a plastic lining inside of the can.  It’s what prevents the can from rusting.  Quick check of your soda can – yep, plastic lining.

To matters worse, much worse, most of us have been conditioned by all the TV commercials to buy foods in those easy-to-use plastic containers that you simply pop into the microwave and eat.  So let’s think through that last statement.  If these plastic chemicals leach into our foods just sitting on the shelf, how much more of those chemicals are we “baking off” when we heat them in the microwave?

You’re probably already aware of all the adverse health effects that plastic-related chemicals have been linked to.  Here’s one more that modern research is just not beginning to study.  Turns out that BPA and phthalates in our bodies mimic the behavior of estrogen disrupting normal hormonal functions and leading to weight gain.  Some researchers think that this might explain why it is that the old formula of  “eat less and exercise more” just doesn’t seem to be as effective in helping people lose weight as it used to be.

Regardless of the claims (which are still being researched), I think we can all agree that having less plastic chemicals and byproducts in your body is a good thing.  Here are a couple of suggestions to help limit these chemicals from being absorbed into your foods:

1.  Never, never, ever, heat food in plastic containers in the microwave. You already know that after you’ve done this a couple of times, the plastic gets all “crudy-looking” and maybe even a little brittle.  Well, that’s because some of the chemicals in the plastic have been “cooked off” by the microwaves.  And yes, you guessed it, these chemicals then get absorbed by your food.   So no matter how inconvenient it might be, always take food out of the plastic container and put it into a glass bowl before microwaving.

2.  Toss out any water bottles or baby bottles with a 7 on the bottom. You should have already done this when the first BPA stories surfaced at the end of 2009.   Still, this might be a good time to take another look in order to make sure you didn’t miss any.

3.  Rotate your food stocks regularly. Clean out your pantry and don’t leave any foods on your shelves, especially those in cans and plastic bottles, for more than a couple of months.  The longer you leave a food in its container, the more chemicals leach into the food.

4.  Buy frozen or fresh foods instead of canned.

5.  Chunk the plastic coffee mug and soup bowl. And for God’s sake, stay away from putting hot liquids like soups or coffee in styrofoam, a product that can leach styrene.

So in general, use plastic to store cold foods (like milk) or at room temperature for relatively short periods (cans, etc, in your pantry) and avoid using plastic containers for hot foods (like coffee, tea or soups).  In all cases, don’t use plastic containers in the microwave.

I know there’s no realistic way to completely avoid the use of plastic containers, nor should you try.  The benefits of plastic do outweigh many of the risks after all.  However, you can take steps to reduce your family’s exposure by using the tips listed above.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

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Yet, the concept of “organic” food production – that is growing and/or processing food without artificial chemicals, fertilizers, pesticides, hormones, or additives – makes a lot of sense.

It’s estimated that every day, the average American is exposed to 10 to 13 different pesticides and/or residual chemicals from pesticides simply through the foods we eat and the the beverages we drink.  That’s every, single, day.

And that’s just the chemicals from pesticides.  Add in the chemicals from fertilizers, the preservatives, the growth hormones and antibiotics given to cattle, pigs, and chickens, the artificial sweeteners and colors, and the list goes on and on.

Ongoing medical research is showing that these chemicals can be linked to all sorts of adverse health effects including cancer, organ damage, thyroid problems, and nerve disorders, to name just a few.  And as if these health effects weren’t enough, many of these chemicals are now thought to affect our body’s hormones – especially the ones that help regulate body weight.

Reducing your exposure to chemicals, especially pesticides since those tend to be some of the worst, makes perfect sense.  But is going “organic” the best way to do that?  I found the answer to be both yes and no.

When Going Organic Doesn’t Help Much

Some foods are just naturally pest-resistant (or have been genetically engineered to be pest-resistant).  These types of crops just don’t need to be sprayed with tons of chemical pesticides in order to produce high yields.  Therefore, they’re going to have very low amounts of pesticide residues anyway.  For these types of foods, going “organic” doesn’t really mean much since they’re pretty organic to begin with.

Commercial foods that are typically grown without a lot of pesticides include:

• Onions
• Avocados
• Sweet Corn
• Pineapples
• Mangoes
• Asparagus
• Sweet Peas
• Kiwis
• Cabbages
• Eggplants
• Papayas
• Watermelons
• Broccoli
• Tomatoes
• Sweet Potatoes

So for these foods, you can save some money by going non-organic and not loose any of the benefits you’re looking for.

Foods Where the Organic is Best

At the other end of the food production spectrum, there are some commercial food crops that just seem to attract pests and plant diseases like sugar attracts flies.  In order to increase crop yields, farmers spray a variety of pesticides and fungicides to keep away pests and prevent diseases.  These chemicals get absorbed by the plant and some residues can end up in the parts we eat.  These foods, therefore, tend to have the highest levels of pesticides and pesticide-related byproducts.

For these crops, going organic can reduce, sometimes significantly, the amount of pesticides and related chemicals that you’re exposed to.  However, keep in mind that growing these foods without the use of chemical pesticides is more expensive (because of lower crop yields) so be prepared for a sizeable price difference between organic and non-organic versions of these foods.

The foods where going organic makes the most difference include:

• Peaches
• Apples
• Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Kale
• Lettuce
• Imported Grapes
• Carrots
• Pears

Reducing the amount of pesticides and chemicals in your food is always a good idea.  And even though the term “organic” is used pretty broadly (and sometimes inappropriately), it’s still a good rule-of-thumb to go by.  Knowing the types of foods where it means the most will not only provide the benefits you’re looking for, it will help save you money in the process.

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

PERSONAL NOTE: yes, I am aware of a number of well-researched articles (like this one at QuackWatch – a site I highly respect) stating that residual pesticide levels are too low to worry about and that there’s no discernible difference between organic and non-organic foods.  However, I tend to remain skeptical since most of the cited research is pretty dated.  Newer research has the benefit of technology that is much more accurate and we’re finding that even extremely low concentrations of chemicals can create adverse health affects in our bodies.  Unfortunately, to this day, there are still no definitive studies that put the issue completely to rest. As a result, my personal opinion is to “err on the side of caution” and eliminate or reduce your exposure to as many chemicals, pesticides, antibiotics, and growth hormones in foods and beverages as you can, regardless of whether the concentrations are “below recommended FDA levels” or not.  However, this does NOT suggest that you should reduce consumption of fruits and vegetables.  Just try to make better choices.

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Well, I’ve got a problem with that — I actually like the stuff!  I especially love the chocolate almonds from World’s Finest and always buy several boxes.  To me, these things are like potato chips – you can’t just have just one.  Unfortunately, having more than one is exactly what I end up doing.

I usually pop a chocolate-covered almond in my mouth as I’m working on the computer and before I know it, the box is empty.  How did that happen?  I start looking around to make sure none of them accidentally rolled out of the box when I wasn’t looking.  It’s only after shuffling papers around for a while and not finding any that I have to admit to myself that I must have eaten them all.

So the next time I opened a fresh box, I counted them.  There were 14 in the box I had.  I would venture to guess that if you opened several boxed and counted, you’d probably find this same amount, plus or minus 1 or 2 due, I guess, to the differences in the sizes of almonds.

In my opinion, 14 is not nearly enough.  With only 14 in a box, they’re gone before you know it.  With only 14 in a box, you’re only teasing the “chocolate monster” that lives within us all.

It was while I was counting my little chocolate “gems” that I took a good look at the back of the box and started reading the nutritional label.  Oh, my, God!  I had to read it twice to make sure it wasn’t some cruel joke.  It was then I realized that chocolate, especially in the form of chocolate-covered almonds, was the devil!

Get the “chocolate haze” out of your eyes for a minute and take a look at what indulging in these babies is costing you nutritionally.  I’ve added red highlights to the areas that immediately hit me right between the eyes.

When reading any nutritional label, you first have to make sure you understand the serving size.  Most food manufacturers want the number of calories on the label to look “reasonable,” which usually means in the 100 to 250 calorie range.  They’ll hit this range by adjusting the number of “servings” printed on the box.

Looking at our label at the right, there are 220 calories per serving.  Now, you would think that since the box is kind of small, the entire box would constitute one complete serving.  But that’s not the case.  At the top of the label, you see that there are “about 2″ Servings Per Container.  So “one serving” is actually only 7 almonds, not all 14.

That means that if my internal “chocolate monster” demands that I eat all 14 almonds, I’m not eating 220 calories, I’m eating 220 calories per serving TIMES 2 servings per container or 440 calories.  Ouch!

Do you realize how much cardio-kickboxing I have to do in order to burn off 440 calories?  A bunch!

But wait, there’s more bad news.  Notice that out of the 220 calories per serving, 130 of them are “calories from fat.”  So using a little basic math, that means that 130/220 = 59% of the calories come from fat.  59%!!!  That’s FIFTY-NINE-PERCENT!!!

Does this mean you should throw out all your boxes of chocolate?  Does this mean you should slam the door on the cute neighbor’s kid that came over to ask if you wanted to support their fundraiser?  Not at all.  But you do need to use some common sense.  Otherwise, you might as well run down to Wal-Mart and buy a bigger belt.

Here are a couple of tips that will help you keep your chocolate, and other snacks, under control:

1.  Read the label first. Find out the nutritional cost (or benefit) BEFORE you eat an item, not after.  Obviously, looking up the number of calories or fat content after you’ve eaten something only brings on the guilt trip.  Check the label before you eat.  Then make your choice.

2.  Determine the  “Serving Sizes.” Changing the serving size is a “game” food manufacturers play in order to keep the calories per serving in a reasonable range.  You’d probably stop and think if a bag of chips was labeled 500 calories.  That’s a third of your daily intake if you’re trying to stay around 1500 calories per day.  However, if it’s labeled 200 calories per serving, it doesn’t sound so bad.  It’s only if you look close that you realize that there are 2.5 servings in the bag.

3.  Pre-measure your servings. Do not eat right out of the bag (or box) because you’ll hit bottom without even realizing how much you’ve eaten.  If they’re individual items, like my chocolate-covered almonds, count out the exact number that make up a serving.  If it’s a bag (like chips), get yourself a kitchen scale and measure out the appropriate number of ounces into a baggie or resealable container.

4.  Keep snacks in their place. Contrary to what some people may think, snacks are not a food group.  There are way too many people in this country having chips for dinner.  Keep snacks in their place as something you eat very little of and only occasionally.

5.  Balance the bad with some good. Let’s be realistic.  None of us are going to give up eating chocolate.  The “chocolate monster” must be appeased!  Same applies to ice cream, chips, or any other snack or “comfort food.” Therefore, make sure you balance out the high fat content food with something really healthy.  Eat a couple of chocolate-covered almonds for a morning snack, for example, and then have a healthy salad for lunch.

You shouldn’t beat yourself up over eating chocolate or other snacks but you do have to be smart about eating them.  Going too far can fill your body with a lot of the wrong type of calories.

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

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According to a national survey by the American Dietetic Association, over 40% of Americans choose being on some form of diet as one of their New Year’s Resolutions.  Unfortunately, only 1 in 5 are still on it by the time February rolls around.  As we all know, getting on a diet is easy.  Sticking to a diet is really difficult.

There are some basic things that you can do however, that will significantly increase your chances of sticking with it for more than a day or two.

Use the Buddy System

Remember going swimming in the lake at Summer Camp?  What’s the first thing they always did?  They paired you up with somebody and told each of you that it was your job to look out for the other person.  They even occasionally did “buddy checks” to make sure that you and your buddy really were watching out for each other.

Well, the same concept applies to dieting.  Enlist the help of a “buddy” who also is dieting to help keep you on track. Now you’ve got someone that will hold you accountable to your goals as well as someone that you can help reach their goals. A buddy can encourage, nag, or shame you into sticking to your diet and you can do the same for them.  By working together, you both have a great chance of success.

Take Control of Your Environment

Go through your house, car, and workplace and remove all temptation.  That means throw out all candy, chips, soda, cookies, ice cream – everything sugary and sweet (and loaded with calories) that calls your name in the middle of the afternoon.  Don’t just hide it.  Get rid of it.  Otherwise, you’ll always find a reason to sneak in “just one.”  And once you’ve done that, your diet goes out the window.

The second part of controlling your environment is watching who you spend time around.  Make sure the people you’re normally around have positive  attitudes and eating habits that will support your efforts.  It’s difficult to stay on a diet when all of your friends keep of bowl of M&M’s on their desk.  It’s like trying to quit smoking when everyone around you is a smoker that keeps blowing smoke in your face.

That’s not what you want.  You want people around you that will understand and support what you’re trying to do.  And that might mean making the decision not to meet the guys or girls in the break-room for donuts and coffee every morning.

Make Absolute Rules – and Stick By Them

Although the other two tips are pretty good, I think this one is the most powerful.  Make up absolute rules about what you’re going to do, or not going to do, and then stick by them.  An absolute rule says something like, “I will not eat any candy, period.”

There’s no room for misinterpretation there.  There’s no room for “just one” or “only as a reward after I exercise.”  It’s pretty absolute.  No candy, period.

When you do this and someone offers you some M&M’s, the first thing that will pop into your mind is “I will not eat any candy.”  It provides a mental break, a brief pause for you to think about what you’re doing instead of just automatically reaching for the offered candy.

There’s one thing I know about myself, and probably about you too, and that is that if I allow some room to wiggle out of a rule I’ve set, I probably will find a reason to do so.  And here’s the thing – the “reasons” will all sound sooo good.  Reasons like:

• “I really exercised hard today.  I deserve a piece of candy.”
• “I’ve really done well on my diet and I’ve actually lost 3 pounds.  I can afford to eat just one little piece.”
• “I really need to finish this report but I feel so tired from working out.  Eating some candy will help wake me up.”
• “Just one piece won’t hurt.  I’ll get back on my diet first thing tomorrow.”
• “It’s an emergency!  I need candy to survive!”

Did I get any of yours?  I guarantee that if you leave yourself some wiggle room,  you’ll always find a way to rationalize breaking your diet.  Always.  Rationalization is what human’s do.  So don’t leave any room for it.  Make your rules absolute and then stick by them until you’ve reached your goal.

Lastly, remember that you stick to a diet the exact same way that someone quits smoking or drinking – one moment at a time.  Your goal shouldn’t be to stick to your diet for the next month.  Your goal should be to stick to your diet for the next hour.  You can handle an hour, right?  That’s all you need to do.  Stick with it for one hour.

And when that hour is up, you know what to do.  Commit to sticking with your diet for the next hour.  Before you know it, you’ll have made it through the day, the week, the month and will have reached the weight goal you set for yourself.

Use the Buddy System, control your environment so it supports your goals, make absolute rules and stick by them.  Do these things and sticking to your diet should be a snap.

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

Technorati Tags: diet, dieting, overeating, nutrition, resolution, weight loss, scale, weight goals, new year

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