Weight Loss

Foods to Enjoy

2008-11-17T09:08:00.000-08:00

Foods to Enjoy

Poultry (organic, skinless is best)

Fish (no more than once a week)

Protein Powder

Eggs

Egg whites

Fruits and Vegetables (organic fresh or frozen is best)

Purple Protectors (purple or red in color)

Extraordinary Oranges (yellow, orange, or green in color)

Fruits

Step 1: Jump-Start Your Detox 113

Beets

Blackberries

Black currants

Blueberries

Cherries

Cranberries

Eggplant

Plums

Pomegranate juice, unsweetened

Pomegranates

Purple cabbage

Radicchio

Raspberries

Red apples

Red-purple grapes

Strawberries

Anchovies

Herring

Sardines

Tilapia

Wild salmon (e.g., pink, sockeye,

coho, chum)

Hemp protein Rice protein Whey protein

Apricots

Cantaloupes

Clementines

Guava

Chicken

Chicken or turkey sausage

(preservative free)

Cornish hen

Ground chicken or turkey

Sliced chicken or turkey luncheon

meat (preservative free)

Turkey

Turkey bacon (preservative

free)

Vegetables

Cruciferous Vegetables

Right Whites (white or light green in color)

Others

Beans and Legumes

114 The Inside Out Diet

All beans and legumes

Miso

Tempeh

Unfermented soy

(in moderation):

Edamame

Soy milk, low-fat

Soy yogurt

Tofu

Tofu shirataki noodles

Bell peppers

Carrots

Green beans

Leafy greens

Lettuce

Peas, green

Peppers

Pumpkins

Spinach

Squash

Sweet potatoes

Tomatoes

Zucchini

Arugula

Bok choy

Broccoli

Broccolini

Broccoli rabe

Broccoli sprouts

Brussels sprouts

Cabbage (e.g., red, green,

savoy, napa)

Cauliflower

Chinese cabbage

Collard greens

Kale

Mustard greens

Rutabaga

Swiss chard

Turnip greens

Turnips

Watercress

Garlic

Chives

Endives

Leeks

Onions

Scallions

All other fruits and vegetables

Sprouts (e.g., broccoli, sunflowers,

pea shoots, radishes)

Vegetables

Cruciferous Vegetables

Right Whites (white or light green in color)

Others

Beans and Legumes

114 The Inside Out Diet

All beans and legumes

Miso

Tempeh

Unfermented soy

(in moderation):

Edamame

Soy milk, low-fat

Soy yogurt

Tofu

Tofu shirataki noodles

Bell peppers

Carrots

Green beans

Leafy greens

Lettuce

Peas, green

Peppers

Pumpkins

Spinach

Squash

Sweet potatoes

Tomatoes

Zucchini

Arugula

Bok choy

Broccoli

Broccolini

Broccoli rabe

Broccoli sprouts

Brussels sprouts

Cabbage (e.g., red, green,

savoy, napa)

Cauliflower

Chinese cabbage

Collard greens

Kale

Mustard greens

Rutabaga

Swiss chard

Turnip greens

Turnips

Watercress

Garlic

Chives

Endives

Leeks

Onions

Scallions

All other fruits and vegetables

Sprouts (e.g., broccoli, sunflowers,

pea shoots, radishes)

Nuts and seeds (raw, unroasted, unsalted preferred; recommended

no more than 1 ounce per day)

Healthy Fats and Oils

Grains and Starchy Carbohydrates

Beverages

Step 1: Jump-Start Your Detox 115

Almond milk, nut milk, oat

milk, rice milk

Herbal tea, green tea, white tea

Natural coffee substitutes

Organic coffee

Purified water

Raw vegetable juices made

with allowed vegetables

(beet or carrot juice,

maximum 50 percent)

Sparkling water, plain or

naturally flavored

Almonds

Brazil nuts

Cashews

Chestnuts

Flaxseeds

Hazelnuts

Macadamia nuts

Pecans

Pine nuts

Pistachios

Pumpkin seeds

Sesame seeds

Sunflower seeds

Walnuts

Nut butters made with allowed

nuts

Almond oil

Avocado

Avocado oil

Dark sesame oil

(in moderation)

Guacamole

Hazelnut oil

Macadamia nut oil

Olive oil

Olives

Amaranth

Brown rice (e.g., basmati, jasmine)

Brown rice bread

Buckwheat

100 percent buckwheat

noodles

Gluten-free bread

Oat bran

Oat groats

Quinoa

Rice noodles

Rolled oats

Sweet potatoes

Wild rice

Condiments, Spices, and Seasonings

Sweeteners (use sparingly)

Miscellaneous

Greens powder Lecithin granules

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

Wiley Bicentennial Logo: Richard J. Pacifico

Design and composition by Navta Associates, Inc.

Step 1 Jump-Start Your Detox

2008-11-17T09:03:00.000-08:00

My doctor told me to stop having intimate dinners for four. Unless
there are three other people.
—FILM DIRECTOR AND ACTOR ORSON WELLES
Step 1 Jump-Start Your Detox
Now that you understand how supporting your liver can help you lose
weight safely and permanently, it’s time to see your plan come
together.
This one-week step has a clear objective: to temporarily remove foods
that are congesting your liver and colon and to eat wholesome, healthy
foods that support detoxification and decrease inflammation. By doing
this, you’ll begin to restore insulin and leptin sensitivity, begin burning
stored fat, eliminate cravings, reduce fluid and bloating, prevent metabolic
slowdown, and ensure healthy weight loss that lasts.
One of the greatest benefits of this one-week step is that when you’re
ready to begin the next step, you’ll introduce one food a day so that you
can learn how your body responds to it. It can help you see firsthand how
uncontrollable cravings, bloating, and a sluggish system can be related to
certain foods.
This diet will launch you into a lifetime of healthy eating. I want you
to use this as an opportunity to discover new foods and tastes. A client
of mine, an image consultant, told me, “Regardless of how many clothes

Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

we have in our closet, most of us wear the same seven outfits, over and
over. It’s embarrassing, but you’ve made me realize I cook the same
seven meals over and over. My husband and my kids have their favorites—
tuna and noodles, spaghetti, macaroni and cheese, fried chicken, and
tacos. I hardly ever try anything adventurous, much less these foods here.
I can’t wait to try these foods, and I’m even going to start fixing something
new once a week for my whole family to introduce them to healthier
options.”
Step 1 at a Glance
This section summarizes the step 1 guidelines of the Inside Out Diet. In
order to allow you to customize your plan, some of these foods list only
minimums. If you’d like to have two or three colon-cleansing foods a day,
for instance, you’ll gain further benefit from the detoxifying and satiating
effect of these foods.
What to Eat Each Day
• At least 2 servings (1 serving = 1⁄2 cup cooked, 1 cup raw, or 1⁄4 cup
broccoli sprouts) of cruciferous vegetables
• At least 1 serving (3⁄4 cup) of the purple protectors
• At least 2 servings (1 serving = 1⁄2 cup) of the extraordinary oranges
• At least 1 serving of the right whites (1⁄4 cup or 1 garlic clove)
• At least 1 serving of colon-cleansing foods: apples (1 medium or
1⁄2 cup applesauce), pears (1 medium), grapefruit (1 small), beans
or legumes (1⁄2 cup cooked), oats (1⁄2 cup cooked), artichokes (1 large
or 1⁄2 cup artichoke hearts), shirataki noodles (1⁄2 cup), carob
powder (1⁄4 cup), or fiber powder (1 serving of glucomannan, acacia,
guar gum, psyllium, or methylcellulose powders with water)
• As many raw or lightly cooked vegetables as possible
• 1 to 3 servings of lean protein (e.g., 1 scoop whey protein, organic
chicken, or turkey)
• 1 to 2 tablespoons ground flaxseeds
What to Drink Each Day
• At least 8 glasses of filtered water
• No more than 100 mg of caffeine a day
• At least 1 cup of Cleansing Lemon Tea (recipe on page 223)

Supplements
• Omega fatty-acid supplement
• Multivitamin

Article Source : Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

Liver Sabotaging Your Weight?

2008-11-16T15:24:00.000-08:00

Liver Self-Test: Is an Overworked
Liver Sabotaging Your Weight?

While there is no single lab or diagnostic test to clearly and definitively
diagnose an overburdened liver, there are some telltale signs that may
indicate your liver has more than it can handle. Keep in mind that any of
these symptoms on their own do not mean you have a serious liver problem.
In fact, some of them may be signs of another issue altogether. If you
experience persistent symptoms, however, or several of them in combination,
I recommend bringing them to your doctor’s attention.
The following are signs that indicate you may need to resuscitate your
liver. Check the ones that apply to you.
Weight
_ Excessive weight gain, especially around the abdomen
_ Cravings for sweet, starchy, or fatty foods
_ Constant hunger
_ Difficulty losing weight
Energy
_ Fatigue
_ Feeling groggy in the morning
_ Feeling the urge to lie down frequently
Digestion
_ Constipation
_ Heartburn
_ Bad breath
_ Abdominal bloating or gas
_ Bitter taste in the mouth
Mental/Emotional
_ Irritability or anger, tendency to fly off the handle
_ Depression
_ Negative thoughts
_ Mood swings
_ Poor concentration or brain “fog”
_ Always feeling stressed
Pain
_ Ache in the upper right abdomen
_ Headaches related to tension or stress
_ Joint pain
Hormonal
_ Benign breast cysts
_ Premenstrual syndrome with irritability
_ Infertility
Skin
_ Dark undereye circles
_ Acne
_ Skin rash
_ Poor skin tone
_ Spider veins
_ Dark patches of skin pigmentation
_ Itching
_ Psoriasis
_ Frequent bruising
_ Hemorrhoids
_ Premature aging
General
_ Body odor
_ Excess body heat or hot flushes
_ Water retention
_ Dry eyes
_ Itchy, red eyes
_ Weak tendons, ligaments, muscles
_ Stools that float
_ Light-colored stools
It’s quite a list. But again, keep in mind that these are generalized
symptoms and that you need not suffer all of them in order to experience
real benefits from a liver-cleansing diet plan. And for most people, an
overburdened liver can be healed and improved with the proper diet and
care. You can take simple steps to restore your liver to a vital, optimally
functioning dynamo—as early as today! Once you do, you’ll not only begin
to drop pounds and reverse the above symptoms but also will start to feel
better overall.
But first things first. You’re probably curious about how your liver can
help you lose weight. Let’s take a look at how your liver is connected to
weight loss.

Article Source : Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

A Lovable and Livable Diet

2008-11-16T12:44:00.000-08:00

A Lovable and Livable Diet

There are many reasons why this is a plan you will find irresistible, even
in the long term.
• This diet is not just about eating less, it’s about eating the right foods
for your liver. As you’re about to learn, the liver is involved in weight
loss, and maximizing and supporting liver function with the right
foods will allow you to lose weight safely and permanently.
• It is based on whole foods. The average American diet is filled with
high-calorie foods made with bad fats, sugar, and salt, all manufactured
to make us crave and overeat them. “Diet” foods often aren’t
much better. Many are filled with chemicals and aren’t as nutrientrich
as we think they are. The Inside Out Diet emphasizes the goodness
of nature. It will reacquaint your taste buds with delightful,
satisfying natural flavors, and pretty soon you will notice a remarkable
change—you will no longer crave addictive foods that aren’t
good for you and will intuitively reach for healthy foods.
• It’s a realistic long-term plan. I won’t give you a diet that lasts
several weeks or months and then say “see ya!” I won’t leave you with
a diet that keeps you on a strict leash 24/7—or else—for the rest of
your life. Life isn’t about boot camp. This diet is a way of life, allowing
you to eventually eat what you like, in moderation.
• It will work for your busy life. I made sure this was doable and would
fit in with hectic schedules. Although it initially requires you to
make changes, once you get into the flow, it’s quite simple.
• You won’t need to take ten billion diet pills a day. I will suggest certain
supplements, such as essential fatty acids, but they will be part
of a minimal core plan. Instead of relying on supplements, we will
take advantage of the healing properties of food. People with certain
health conditions, however, may require further support.
• The recipes are delicious and satisfying. The recipes in this book
were created by chef Sabra Ricci, a chef to the stars and a caterer
on the island of Maui. A graduate of the California Culinary Academy
in San Francisco, Sabra is renowned for her healthy, delectable
menus. She created these recipes to fit the guidelines of this diet,
and I have no doubt you’ll enjoy them.

Article Source :

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

Wiley Bicentennial Logo: Richard J. Pacifico

Foods That Turn To Fat

2008-11-16T09:42:00.000-08:00

Foods That Turn To Fat

Part one of this special report listed the twelve foods that “burn fat.” This second installment in the series will teach you which foods “turn to fat.” One of the best ways to learn what you should eat is to learn what you shouldn’t eat. Then, by a process of elimination, you’ll be much more likely to eat the foods that will give you the best results.
In this report, you’ll discover that the foods that “turn to fat” all tend to have certain things in common:
X High total calories
X High calorie density per unit of volume
X High total fat
X High in unhealthy saturated and Trans fats
X High in refined sugar.
X Low in nutritional value (low nutrient density)
X Flavor enhancers, fillers and other chemicals
X Artificial colors and flavors
X High sodium
It only gets worse. Many of these fat and sugar filled “junk foods” have negative nutritional value. They subtract from the good you’re doing when you pick the right foods. For example, anything high in white sugar is going to leach minerals from your body. None of the foods on this list should ever be eaten as a part of your regular daily diet. It’s wise to allow yourself one or two cheat meals per week, but save the “junk foods” on this list for the very occasional cheat day. If and when you do eat them, make sure you continue to obey the law of calorie balance (too much of anything gets stored as fat and small amounts of bad foods usually won’t get stored as fat)
1. Ice Cream
I’m sure a lot of people will be mad at me when they see their beloved ice cream as number one on the hit list of the foods that turn to fat, but here goes: Ice cream is Bad news with a capital B! Ice cream is loaded with fat, sugar and way more calories than you need; an evil fat-storing triad. Not to mention, the artificial colors, artificial flavors, preservatives, emulsifiers and stabilizers.

Now let’s talk about the fat. One cup (that’s a pretty small serving you know), contains approximately 350 calories and 20 grams of fat – mostly saturated. And that’s just regular premium vanilla ice cream. A cup of Haagen Dasz Belgian Chocolate has 660 calories and 36 grams of fat. But that’s nuthin! Ben & Jerrys has them all beat! A cup of wavy gravy ice cream has 660 calories and …. Gulp…. 48 grams of fat – 20 of them saturated!
There are so many delicious alternatives to ice cream like fruit sorbet or even sugar free, low fat frozen yogurt, it boggles the mind that more fitness conscious people don’t make the switch. Are you a Ben & Jerry’s freak? Skip the wavy gravy or chunky monkey and have the Cherry Garcia Yogurt instead (if you must)… it’s only 340 calories and six grams of fat. Healthy Choice makes a Low fat chocolate mint chip ice cream with only 200 calories per cup and just four grams of fat. Best of all, Kemp’s makes a sugar free non fat frozen yogurt that contains only 240 calories and zero grams of fat. It’s made with skim milk and is sugar free.
You can have your ice cream and eat it too, you just have to watch your portion sizes, read labels, choose your brand carefully, and go with a reduced fat or even a fat free version. Usually I hear, “but it just doesn’t taste the same.” Maybe true, but if regular ice cream is a regular item in your weekly or daily menu, you can rest assured that a lot of those calories will be turning to fat.
2. Fried Foods
All fried foods are really BAD NEWS! (with all capitals!) Fried foods are harmful in more ways than one. First of all, they are high in calories and mostly fat. Take a McDonald’s super size fries, for example. Polish off the whole batch and you’ve got yourself 610 calories and 29 grams of fat, 10 of them saturated. Large Burger King hash browns – 390 calories and 25 grams of fat, 15 of them saturated. KFC fried chicken breast (extra tasty crispy) – one serving alone sets you back 470 calories and 25 grams of fat.
Second, the type of fat is highly saturated and/or trans fat. Frying destroys essential fatty acids (EFA’s) by twisting their molecules from the cis-configuration in which they’re normally found to the unnatural trans shape. To make matters worse, shortening and margarines have replaced the lard that was traditionally used for frying. These contain large amounts of chemically altered trans fatty acids to begin with, so you get a double whammy of artery clogging, health destroying “funny fats.”

According to Udo Erasmus, the world’s foremost expert on fats, there is no such thing as safe frying. “Safe frying is a contradiction in terms,” says Erasmus. “When foods turn brown, they have been burned. The nutrients in burned material have been destroyed. Proteins turn into carcinogenic acrolein. Starches and sugars are browned through molecular destruction. Fats and oils are turned to smoke by destruction of fatty acids and glycerol.”
Folks, stay the heck away from anything fried! (By the way, did you know that “sauté” is the French word for “fry?”)

Article Source : “Foods That Burn Fat,
Foods That Turn To Fat”
Part 2: Foods That Turn To Fat
By Tom Venuto, Author of
Burn The Fat, Feed The Muscle (BFFM)
www.burnthefat.com
www.fitren.com
Copyright 2003, Fitness Renaissance, LLC
All Rights Reserved

Foods That Burn Fat

2008-11-16T09:34:00.000-08:00

Foods That Burn Fat, Foods That Turn to Fat

This recommended list of “fat-burning foods,” also known in the Burn the Fat, Feed the Muscle (BFFM) program as “the terrific twelve,” might be the most valuable resource you’ve ever laid your hands on. Although the possible variety is your food choices is nearly infinite, these twelve are the staple foods that should make up the foundation of your program. Variety is important, but these are the foods you can’t go wrong with and the ones you’ll keep coming back to time after time.

1. Oatmeal

If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between crabs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of crabs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released crab – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture while adding those desirable “good fats” we all need. For a complete meal, try a couple scoops of Vanilla Praline flavored protein powder in your oatmeal. If you get tired of oatmeal, there are plenty of other cooked whole grain cereals in the “oatmeal family.” Look in your local health food store (or a gourmet supermarket) for barley, wheat, triticale, rye, oat bran and flax cereals (or a multi grain combination of the above).

2. Yams (and sweet potatoes)

Right behind oatmeal, yams (and sweet potatoes) are probably my second favorite starchy carbohydrate. Flavorful, all-natural, low in calories, and packed with nutrients and antioxidants like beta-carotene, it’s no wonder yams are a favorite carbohydrate among bodybuilders, fitness competitors and health-seekers alike. According to Brian Rowley, science editor for FLEX magazine, “Bodybuilders use yams when cutting body fat because they are low on the glycemic index. Waxy white

potatoes (boilers) are high on the glycemic index, so they make an excellent post workout meal, but nothing compares with a yam the rest of the time.”

Although the glycemic index is a secondary factor when making carb choices on the BFFM program, if you’re crab sensitive or if you’re on a very strict diet (like a contest diet), then the glycemic index should be given more weight in your choices. Yams are one of the best. Sweet potatoes are not exactly the same thing as yams (they’re slightly higher on the glycemic index), but they’re otherwise similar, which also makes them good choices for fat burning diets. You can identify a yam by its darker orange color, pointier ends and unusual sizes/shapes. Combine a yam with a green veggie, a chicken breast, lean red meat or fish, and you’ve got yourself a perfect fat-burning, muscle building, metabolism boosting meal.

Article Source : “Foods That Burn Fat,
Foods That Turn To Fat”
Part 1: Foods That Burn Fat
By Tom Venuto, Author of
Burn The Fat, Feed The Muscle (BFFM)
www.burnthefat.com
www.fitren.com

Weight Loss Basics

2008-11-12T06:39:00.000-08:00

Weight Loss Basics

It’s time to get real, but you’re confused by the weight loss lingo? Let us demystify it for you.
Energy & Metabolism

Calories and kilojoules - are words used to describe units of energy in foods and energy expended during exercise. One calorie is equal to 4.184 kilojoules.

Metabolism - is the rate at which your body uses energy, or burns calories or kilojoules.
Body Composition

Lean Muscle - refers to the actual amount of muscle in your body (flex your arm like a body builder and you can feel them!) Lean muscle burns more energy than fat. Women do not end up looking like Arnie Schwarzenegger if they use weights unless they also use steroids! Our bodies are not designed to bulk up. What strength training does is enable you to burn off more energy – even when you are doing nothing.

Fat - can refer to the deposits of stored energy your body has not been able to use – which deposits itself on different areas of your body – bottom, thighs, hips, tummy, for example. It can also refer to the ‘Fat’ in the food we eat – which comes from both animal and vegetable sources and is needed daily for our body to function properly.
Health Indicators

BMI - Body Mass Index. This indicator uses your height and weight to determine healthy ranges for your body weight. The healthy range for BMI in adults is between 20-25. It’s calculated according to this formula: Your weight in kilos divided by your height in metres squared.

Waist measurement - the healthiest range for a women’s waistline is less than 80cm. How much fat you have around your tummy is an important indicator of increased health risks, from diabetes to cancer. Fat around your tummy is also a sign there is fat on the inside that may cause stress on your inner organs.

Overweight – usually refers to being over the ideal BMI of 25 (and between 25-30)

Obesity- usually refers to being in the next bracket of BMI (30 – 35). There are also classifications above this.

Diabetes – Diabetes Mellitus is a condition that occurs when there is too much glucose in the blood. There are two types of diabetes:

* Type 1 Diabetes- This type of diabetes used to be called Insulin Dependent Diabetes Mellitus and people with type 1 diabetes require insulin injections to control their blood glucose levels.

* Type 2 Diabetes - This type of diabetes used to be called Non-Insulin Dependent Diabetes Mellitus. Type 2 diabetes often responds to a healthy eating plan, appropriate exercise and weight reduction; but sometimes tablets, and then later, insulin, may be required.

The rate of type 2 diabetes is increasing dramatically and can be attributed to being overweight, poor diet and lack of exercise.
Exercise

Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard.
Carbs or Carbohydrates

Carbohydrates are the main source of energy for the body. Those carbohydrates come from the plant-based foods that you eat. You can either use carbohydrates right away for your energy needs or your body can convert them into fat to use later if you consume too much. There are three types of carbohydrates - sugars, starches and fibre. Some food examples are breads, grains, pasta, potato, corn, cakes, biscuits, lollies and fruit.

GI – Glycemic Index is a way of classifying carbohydrate foods according to their effect on blood glucose. High GI foods are rapidly absorbed and cause a surge in energy followed by a slump. Foods that are low GI are more slowly absorbed and delay hunger.

Processed food – highly processed foods are foods that are far removed from their original state. Generally speaking, foods closest to their original form (unprocessed) are best for you. These include vegetables, fruit, whole grains, dairy and meat.
Fats

Low Fat – a food classified as low fat must contain less than 3% fat. Watch for the overall kilojoule content on these foods as sugar is often added to make them taste better.

Cholesterol – a soft, waxy substance found among the fats in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack.

Saturated fats – are found mostly in animal products and tend to increase blood cholesterol which is a risk factor in coronary heart disease.

Mono-unsaturated fats – found in olive oil, canola oil and avocados, they tend to lower blood cholesterol.

Polyunsaturated fats – Omega-6 are found in oils and nuts; Omega-3s are found in fish and plant sources. Both are beneficial, with Omega-6 reducing cholesterol and Omega-3s good for the heart and blood vessels. Trans fatty acids are considered to behave like saturated fats in the body because they raise bad cholesterol levels and increase the risk of heart disease. Unlike saturated fats, they also tend to lower good cholesterol, so are potentially even more damaging.
Food Labels

What to look for:

* Fat – less than 10g per 100g (NB. Less than 2g/100g for dairy)
* Carbohydrate – a higher total with less coming from sugar
* Dietary Fibre – you need 30g/day
* Sodium – less than 120mg/100g
* Ingredients listed in descending order of weight or quantity i.e. First ingredient listed is present in the food in the largest amount

SOURCE: Nutrition Australia – www.nutritionaustralia.org

Weight Loss Program, Part 1: Basic Weight Loss Concepts - Activities

2008-11-12T06:21:00.000-08:00

Weight Loss Program, Part 1: Basic Weight Loss Concepts - Activities

By Kathleen Goodwin, RD

Activity One:
Determine your BMI, Ideal Weight, and Obesity Health Risks
Activity Two:
Determine if You are Ready to Lose Weight and What Works for You

ACTIVITY 1: Web Site Activity: Determine your BMI, ideal weight and obesity health risks

The purpose of this web site activity is to determine many important things before you begin your weight loss

quest such as:

What is BMI?
What is my realistic, achievable ideal weight?
What is my BMI?
Am I at high risk for health problems due to my weight?
Do I even need to lose weight?

Web Site Activities

The Diet Channel - "Are You Overweight? Find Your BMI"
Click on this link and read this article at The Diet Channel. From this article, you will gain a better understanding of the term BMI and the implications it has on your health.

The Diet Channel - BMI Calculator
Click on this link, insert your height and weight and calculate your BMI automatically.

Ideal Body Weight Calculator
Determine your ideal body weight based on sex, height and weight. Keep in mind, however, that this weight does not necessarily represent the most realistic or healthy weight for you as an individual.

Based on the web site activities, answer the following questions for yourself.

Does your BMI suggest that your weight puts your health at risk?
What do you feel is an ideal and realistic weight for you based on all the calculations?

Self assessment exercises: Being ready to lose weight/determining what works for you

These exercises will help you through some of the most critical steps involved in permanent weight loss. First, you must to decide if now is the right time for you to lose weight. You also must identify and create solutions to the many issues you think will be your most difficult struggles. Furthermore, you need to pinpoint what works and doesn't work for you based on your eating habits, lifestyle, and past diets. Individualizing your plan is critical in designing methods that will work in your favor, so get to know what your struggles, strengths, and potential obstacles might be. No one plan will be successful for everyone - only you can determine what's right for you. Be sure you allow adequate time and thought for these exercises - they might be the most important ones you will do.

ACTIVITY 2: Are you ready to lose weight?

Permanent weight loss is not a light, easy or "quick fix" endeavor. It is extremely important to assess your current readiness to take on the challenges that permanent weight loss brings before you begin a program. Your mindset must be one of acceptance of gradual changes, willingness to work, willingness to determine your personal challenges and willingness to create goals and solutions. Read the following, and take the quiz to find out if you're ready.

First, read the following article to learn more about weight loss readiness:

The Learn Program – Weight Loss Readiness?

Next, take the following weight loss readiness quiz. Be sure to determine your score by clicking at the bottom of the page. Once you get your score, be sure to also read the interpretations to your answers.

Weight Watchers – Weight Loss Readiness Quiz

Spend some time reviewing the following questions:

What were your scores on the weight loss readiness test?
Do you think now is the right time for you?
Are you willing to reevaluate the things that indicate you might not be fully ready?
What pre-conceived thoughts about weight loss do you have that might result in just temporary solutions?
Are you willing to change your line of thinking about those things and accept the changes you must make to lose weight permanently?

What stops your eating healthily and exercising?

Answer the following for yourself on a piece of paper:

What are my biggest weight loss challenges in the following areas? (Be very specific and list as many as you feel are relevant).
Diet Challenges:
Examples:
- I don't eat enough fruits and vegetables
- I eat too many unhealthy fast foods
- I don't drink enough water
- I eat too many sweets
- I eat too much saturated fat
- I don't read food labels to compare and buy the healthiest products
- I skip breakfast
- I don't eat often enough and overeat at the following meal as a result
- I don't get much fiber or whole grains in my diet
- I eat too much red meat
- I drink too many sodas
- My portions are too large, especially at dinner
**Now make a list of your personal diet challenges on a piece of paper**

Exercise Challenges:

Examples:
- I don't have enough time
- It's too hard
- I don't like to jog or bike or swim
- I don't like the outfits and exercising in front of others because I feel fat
** Now make a list of your exercise challenges on a piece of paper**

Eating Behavior Challenges:

Examples:
- I overeat when I get home from work because I am stressed.
- I pick at food while watching TV and don't realize how much I've eaten
- I often eat until I'm stuffed
- I can't eat small portions of certain foods, like chocolate
**Now make a list of your eating behavior challenges on a piece of paper**

What are some solutions to all the challenges you have listed?

Diet Solutions:

Examples:

I will prepare a grocery list in advance and purchase more produce.
I will pack my lunch and add some vegetable sticks and a piece of fruit instead of getting fast food all the time.
**Now make a list of your eating behavior challenges on a piece of paper**

Exercise Solutions:

Examples:

I don't like most exercises on stationary equipment, but maybe I will try a weight lifting or beginning aerobics class at the gym. I've always given up on exercises that I don't enjoy, but I do enjoy group classes. I could also check out a Sierra Club in my area and try some hikes. That way, it will be more like socializing and enjoying the day instead of exercising.
Exercise doesn't have to be hard if I don't hold unrealistic expectations for myself, especially initially. It may be tough at first, but I'll take it slow and gradually I'll improve and will be very proud of my progress.

**Now make a list of solutions to your exercise challenges**

Eating Behavior Solutions:

Examples:

I will try journaling each night as a way to identify my stress and some things that I can do to get a better grasp on it. Overeating only adds to my stress by making me feel worse about myself. I'll list some things I can do to get rid of stress that lead to me feeling better about myself instead of worse.
I'll identify certain foods which are eating triggers for me, those foods whose portions I can't control. I'll make a point not to stock those in the house. I'll also do some journaling about why I may be reaching for certain foods to heal my emotions.

Article Source : http://www.thedietchannel.com/activities1.htm

Weight Loss Program, Part 1: Basic Weight Loss Concepts

2008-11-12T06:17:00.000-08:00

Weight Loss Program, Part 1: Basic Weight Loss Concepts

By Kathleen Goodwin, RD
Summary

In Part 1, we'll look into the primary factors that lead to weight gain, how to assess your obesity-related health risks, how to determine if you are overweight, and how to assess if you're really ready to lose weight permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.
Topic outline for Part One:

o Causes of obesity
o Obesity risk factors
o Determine your Body Mass Index (BMI), ideal weight, and health risks
o Requirements for permanent weight loss
o Being ready to lose weight
o Determining what works for you

Causes of obesity

In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.
Obesity: the "Unchangeables"
1. Genetics may determine your chances of being overweight

The genes our parents passed on to us play some role in whether or not we have a greater chance of being overweight as children and adults. If your parents were obese, your chances of being obese are about 25 to 30 percent higher than those who have no family history of obesity. This does not mean, however, that you are destined to be overweight. Remember, even with bad genes, you have more things working for you than against you when it comes to weight loss if you choose to put them into practice (see the “changeables” below).
2. Gender - men burn more calories than women

Men can naturally burn more calories than women on a pound-for-pound basis. This is because, pound for pound, men have more muscle tissue. Since muscle tissue is active, and fat tissue is not, muscle consumes a significant number of calories each day simply for its own maintenance. Thus, the more muscle you have, the more calories you burn each day. The good news is that anyone can have more muscle, not just men. We'll get more into gaining muscle mass in Part 3, which focuses on exercise.
3. As we grow older, we can gain weight

As we age, our metabolism begins to naturally slow down. When our metabolism decreases, our calorie intake must also decrease to compensate, or weight gain occurs. Another reason that weight increases with age is that we begin to lose muscle tissue, which, as mentioned above, burns many calories even at rest. Once again, however, anyone can acquire more muscle tissue with a good strength-training program, no matter what your age!
4. Weight gains through medical conditions

Certain medical conditions can play a role in obesity, but they are rarely the primary cause. Many people have a condition known as hypothyroidism, or an underactive thyroid gland. However, people with hypothyroidism generally only gain between 5 and 10 pounds due to the condition in and of itself. In addition, most of this weight is usually fluid. According to The Mayo Clinic, less than 2% of cases of obesity can be specifically linked to conditions such as hypothyroidism and other metabolic disorders.
Obesity: the "Changeables"
1. Physical activity affects your weight loss and weight gain

Lack of exercise can be a big influence on weight gain. It is also a critical factor in maintaining lost weight. Overweight individuals tend to be less physically active than their "normal weight" counterparts. Activity on some level is critical in keeping our metabolism elevated so we can burn more calories each day. Some exercises even help you burn more calories at rest.
2. A high-fat diet = calories stored as body fat

Dietary fat provides more than two times the calories that protein or carbohydrate in the diet provides. High-fat diets tend to promote more storage of calories as body fat versus low-fat diets. Learn to reduce your intake of fats, especially saturated fats like red meats, high fat dairy products, butter, lard, cream sauces, gravies, sausage, bacon, and baked goods. We'll explore more about healthy eating in Part 2.
3. Environmental and behavioral influences causing obesity

Habits are hard to break. This is especially true if they've been ingrained in you since childhood. Behaviors from childhood tend to continue into adulthood unless we make concerted efforts to identify and change them. Did your family serve large portions? Was food used as a reward? Was food used to combat stress or avoid other unpleasant situations? If so, chances are you're doing the same thing today. The good news is that any environmental or behavioral influence on our weight is changeable. But, it is also one of things that can take the most work and the most time. We'll tackle behavioral issues in Parts 4 and Part 5.
4. Portion sizes and overeating

Would you like that super-sized? Today's portions are out of control, and many have come to expect enormous portions and feel disappointed or “ripped off” when presented with a more normal-sized meal. Most people also tend to clean their plates no matter how much food they receive. Here's a situation where you continuously need to evaluate your level of fullness and stop when you're satisfied, not stuffed! A food diary will help you with this - more on this in Part 4.
5. Obesity due to modern conveniences

Modern life both at home and at the office has come to revolve around moving from one seat to another: television, computers, remote controls, automobiles, and the list goes on. In short, we have a significant increase in sedentary lifestyles. To be active, one now must make a concerted effort as we no longer walk to the grocery store or even get up to change the television channel. Simple daily activities like this that were a normal part of life just a couple decades ago translated into huge amounts of calories burned over the course of a year. Now, we don't have to physically work so hard for our wants and needs. This makes regularly scheduled exercise all the more critical.
6. Obesity as a result of chronic dieting

Have you tried several "starvation diets" or Popular Diets over the course of your lifetime? If so, chances are you are having a much more difficult time taking pounds off now. Our primitive ancestors didn't have the mass quantities of food available like we have today. During times of famine and starvation, their bodies became programmed to slow down metabolism and conserve every calorie in order to survive. That programming hasn't changed today, despite the significant amounts of food available. So, every time you go on a starvation diet or crash diet, your body kicks in to "starvation mode" and lowers your metabolism in an effort to conserve every calorie you eat. For all your body knows, a famine has set in for months, and it must do what it can to survive. In addition, when you lose weight too rapidly, the body uses muscle tissue as a primary source of energy. Losing muscle is never desirable because that causes a direct decrease in your metabolism. So, chronic crash-dieting over the years generally leads to nothing more than a decrease in metabolism due to muscle loss as well as the body's programmed survival response. Many chronic dieters find that they will literally gain weight on 1200 calories a day. How do you get your metabolism back up to par if you've been a chronic dieter? You guessed it - regular exercise (more in Part 3)!
Health problems associated with obesity/obesity risk factors

One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions
Obesity causing shortness of breath

This can be one of the first recognizable health consequences of obesity. That's because the more fat you collect, the more pressure that is put upon vital organs such as your lungs, making it more difficult for you to breathe even while seated. This is a health risk, but it is also very psychologically damaging to be unable to perform normal daily activities easily.
Osteoarthritis as a result of obesity

Carrying excessive weight puts constant strain on your joints that can lead to arthritic conditions as well as chronic back pain and knee pain.
Obesity as the cause of high cholesterol levels

Obesity can cause a significant increase in total cholesterol and triglyceride levels in the blood. High levels of cholesterol and triglycerides can block the arteries, one of the primary causes leading to a heart attack.
Obesity induced high blood pressure/stroke

Your risk for high blood pressure doubles if you are obese. Having high blood pressure is a significant risk factor for having a stroke or developing heart disease. Even modest weight loss has been shown to be significantly beneficial in reducing blood pressure.
Obesity increasing the risk of insulin resistance and Type 2 diabetes

Obesity is overwhelmingly associated with Type 2 diabetes. That is, most people with Type 2 diabetes are obese. Many researchers blame the increase in obesity and sedentary living on the recent surge of Type 2 diabetes over the past few years. Diabetes significantly increases your risk for heart disease, kidney failure, blindness, loss of sensation in the extremities, and gangrene, which often leads to amputations.
Obesity now linked with cancer

Many studies have linked excessive weight with an increase in cancers of the esophagus, uterus, gall bladder, colon, breast, and prostate gland.
Sleeping disorders due to obesity

Obese people take longer to fall asleep, have more sleep disturbances, and sleep less on average than people at a normal weight. Sleep deprivation can leave people feeling tired and more vulnerable to snacking and less likely to exercise.
Obesity resulting in emotional and social problems

In a country that regales beauty and thinness, being obese can cause significant emotional and social distress. Many obese people report increased stress, emotional problems, and discrimination.

Your BMI, Ideal Weight and Health Risks

In this week's web site activity, you will be guided to Web sites that further explain and help you to calculate your BMI, ideal weight, and obesity-related health risk. You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.

However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!

Requirements for permanent weight loss

If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.

In a nutshell, to lose weight permanently you must take each of the following steps:

* Choose a healthy, well-balanced diet plan that works for you.
* Find exercises you enjoy and do them regularly.
* Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.

This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.

Remember: Consult your physician before beginning any diet or exercise program.

Article Source : http://www.thedietchannel.com/weightloss1.htm

Free Weight Loss Program: 8 Weeks To Weight Loss

2008-11-12T06:10:00.000-08:00