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Let's
start with the BAD news.
It is hard to exaggerate the problem of obesity in this
country.
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In 1978, one quarter of Americans were
overweight, and in 1990, one third were overweight a 33% increase.
The latest figures from the Centers for Disease Control and Prevention
show that 60% are now overweight. Similarly, the prevalence of
obesity increased from 12% in 1991 to 19% in 1999.[1]
It has been estimated that 300,000 deaths per year are attributable to
obesity, and that it accounts for nearly 10% of national health costs.[1]
(Mokdad AH, Serdula MK, Dietz WH, et al. The
continuing epidemic of obesity in the United States. JAMA. 2000;
284:1650-1651.)
In
2002, rates continued to increase, rising to nearly 65% of adults from
56%, while rates of extreme obesity increased to nearly 5% from 3%. Black
women and people with lower educational levels were more likely to be
morbidly obese, according to the report. While
weight gain was noted in all age, gender, and ethnic groups, obesity and
overweight rates were highest among non-Hispanic black women. Half of
black women, 40 years and older, were obese and more than 80% were
overweight, according to the report by Dr. Katherine M. Flegal and
colleagues, from the CDC. (JAMA
2002;288:1723-1732,1772-1773.
More alarming because it speaks to the habits we are passing on, are
the figures for childhood obesity. A 2002 study of nearly 5000 children at
the Center for Disease Control by Dr. Cynthia Ogden and her
team found that more than 15% of 6- to 19-year-olds were overweight in
1999-2000, compared with about 11% in 1998-1994. The prevalence of
overweight rose to 10% from about 7% among children 2 to 5 years of age.
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These
studies do not even look at the role of nutritional deficiencies
in the development of health conditions
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such as
cancer
and other consequences of general depression of the immune system:
such things may be hard to document but to my mind the connection is
incontrovertible. To make but one point, remember that
estrogen
is stored in fatty tissues. An alarming study (Obstet
Gynecol 2002;100:288-295.) looked at the relationship between
teenage girls(18 years of old ), obesity (BMI of 25 or greater) and
subsequent pre-menopausal ovarian cancer - in a study of 109,445
nurses they found that those who met these criteria were nearly TWICE as
likely to develop cancer. More about the dismal connection between
obesity and health at the end of this article.
In
2006, new studies link obesity with an increased risk of ovarian cancer.
(http://www.cancer.org/docroot/NWS/content/NWS_1_1x_Obesity_And_Height_Linked_to_Ovarian_Cancer_Deaths.asp)
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In
many ways this problem is quintessentially American:
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on one end of the spectrum, super-sizing, instant
gratification, blind trust in our food manufacturers and suppliers to
protect our best interests, and many years of mistrust of most sensible
but unpopular dietary advice . On the other end, the expectation of
free lunch (results without effort); instant replay (results
immediately); magic bullets (results from a miracle pill).
Many people who are looking to lose weight want weight
loss without having to diet. They want to be more fit, but not to
exercise. They want better health, but without having to change
their eating habits, or giving up any of their vices. Remember, a
situation that has taken many years to develop, will take time to remedy!
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The
healthy way to weight control requires patience and planning.
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When weight comes off a pound at a time, you are losing
fat. Any faster, first you are losing water weight, then you will be
risking the loss of muscle, which is not healthy. It sounds so
simple to say "make wiser food choices and serve smaller portions;
then, take a walk". However, for lifetime results, it helps to
lose the heroic remedies/instant answer mentality, and start
planning wisely for a thinner, healthier future.
Here is a simple place to start: an
interesting 2003 study in the Journal of the American Medical Institution
(2003, vol. 289,
no. 14) found a distinct correlation between watching TV, and weight gain.
The study was done with women, but I it is applicable to everyone,
particularly children. What it found was that each
two-hour-per-day increment of television watching led to a 23 percent
increase in obesity. Each two-hour-per-day increment of sitting at
work was associated with a 5 percent increase in obesity.
By contrast, women
who stood or walked around their homes for two hours a day reduced their
obesity risk by 9 percent. Imagine where that percentage rate would be if
they also went out and walked after lunch or dinner! In fact, the
researchers estimated that if women adopted a relatively active
lifestyle—that is, less than ten hours per week of TV viewing and more
than 30 minutes a day of brisk walking—they could reduce their risk of
obesity by almost one-third.
Here is another simple thing you can do: cut out
anything with fructose in it. Fructose has some very interesting effects
on insulin levels, and is also more likely to be stored as fat than simple
sugars. Read
the report at http://www.ajcn.org/cgi/reprint/76/5/911.pdf.
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I
am not an advocate of this diet versus that diet, but of
commonsense and self-control.
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Over 30 years ago a researcher named Ancel
Keys did his famous Seven Countries Study. ( See RESOURCES
at right) He found that villagers on the Greek island of Crete had 90
% less heart disease than Americans. In addition, obesity was rare. Their
diet consisted of whole grain breads, olive oil, beans, nuts, vegetables,
fruits, and small servings of cheese. They ate fish once a week, and small
amounts of meat about twice a month. But their diet was not particularly
low in fat: 40% of their calories came from olive oil.
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Eating
Healthily and for Optimal Weight:
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The main villains in weight gain are
excess fats, carbohydrates, and too little fiber.
* Generous amounts of olive oil (or macadamia
nut oil) are allowed following my diet, while fats that remain
solid at room temperature and trans fats should be eliminated
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* Protein should be supplied as far as possible from plant
sources, such as beans, nuts and soy, with poultry, eggs, fish
and meat a few times a week, and red meat a few times a month.
* Cheese and yogurt ( see RESOURCES
for recipe) may be consumed on a daily basis, but in small
amounts.
* Fruits and vegetables should be consumed in variety
on a daily basis.
* A glass of wine per day is an acceptable addition, but the
main liquid should be pure water, and at least 8 glasses a day
of that.
* This change needs to be accompanied by consistent healthful
exercise, such as brisk walking. |
Obviously, a few caveats need to be
attached to this for people with specific health problems - but for the
many of you who ask me what I eat and whether I am a vegetarian - this is
your answer, in detail. It is a healthy diet, a high fiber,
energy-producing, weight maintaining diet, and it tastes good. Add a good
selection of supplements, both the basic nutrient necessities ( who has
time to eat perfectly every day!) and, where indicated, specific
nutrients selected with your particular situation in mind, and living like
this should positively support all the systems of your body for many years
of healthy living.
People with blood type O require a
higher percentage of animal proteins, but should avoid wheat and corn like
the plague. The break-down of wheat in the gut can lead to inflammation,
fatigue, and weight gain. Dr. Susan Lark also links weight gain in women
over 40, no matter their blood type, to wheat. Cutting it out altogether,
she states, can be the one step that makes losing weight possible for
women in and over that age group.
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A 2006 study
found that inflammation leads to both weight gain AND weight loss
in older individuals, both of which can be signs of deterioration
in a persons health*
(International
Journal of Obesity (2006) 30,
1362–1367. doi:10.1038/sj.ijo.0803306; published online 14 March
2006)
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For many who are suffering from many years
of faulty diet, digestive enzymes and a detoxification/cleansing
program should be considered. See RESOURCES
at bottom.
A major reason why a detoxification program can be extremely helpful in
weight loss is found in research which brings to light the devastating
effect chemicals (and particularly the "ene"s (xylene, toluene,
benzene) have on the metabolism. These chemicals are present in paints,
solvents, insect repellants, plastic bottles - the list goes on and on -
and their effect on our health is only just beginning to be understood.
For our purpose, however, the important fact is that they block the
conversion of carbohydrates to energy at the very beginning of the
Krebs cycle. Carbohydrates which are not available to be used for
energy are deposited as fat and cause weight gain. Remember, chemicals are
stored in fatty tissue - this is a cycle of ill health and obesity which
can be hard to interrupt.
Alcohol can compound this problem, and
yeast & fungi also interfere with the Krebs cycle.
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These chemicals
also have an affinity for the amino acid Glycine:
in some cases, I have had clients tell me
that they have GAINED weight as a result of detoxing:
the solution is to increase the availability of Glycine
through supplementation.
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Some of my clients have
found that, while limiting carbohydrates to the point where they
lose weight proved very difficult, separating protein from
carbohydrates ( in other words, not eating them at the same meal) proved
not only easier to do, but extremely effective at promoting weight loss.
These include, of course, complex carbs, not just sugar and white flour!!
I consider the addition of a good
multivitamin
to one's daily regimen to be life insurance.
After all, obesity is above all caused by faulty
diet: one does not get fat on oxygen!
Either
too
much sugar and carbohydrates generally
too much (or the wrong kind of) fat,
too little fiber,
the wrong foods for one's body,
lack of exercise,
digestive insufficiency
poor elimination
unrelenting stress
or
a combination of all these factors
is
to blame.
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and with today's lifestyles we do not have
the time or resources to spare to cope with the disastrous effects of poor
food choices. Losing those extra pounds is something that must be done,
and the payoff is well worth it.
I urge you to identify your problem and
correct it. While I would never say it is EASY to
lose fat, the process is really very SIMPLE: repeat after me: make
wiser food choices and serve smaller portions; then, take a walk
While I always
advocate the control of diet as the most important step, sometimes
we need help:
consider
my Starch Formula, from Phase 1 to block carbohydrate absorption.
Enzymedica's
LYPO helps block digest fat.
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The
connection between stress, comfort eating and obesity
cannot be overlooked or denied, either.
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Here is an excerpt from an interesting
article: you can find the full text in RESOURCES
at below: "Stress causes increased pituitary
secretion of ACTH that also results in an elevation of Cortisol and a
shift in fat distribution to the abdomen. Chronically stressed primates
with high Cortisol levels develop a corresponding increase in abdominal
fat deposits. A study of Swedish men similarly found that with those with
the highest levels of chronic stress also had the highest Cortisol
measurements and the greatest amount of deep belly fat."
Another interesting study
done in Italy (International Journal of Obesity
(2003) 27, 1353-1358. doi:10.1038/sj.ijo.0802419) linked
shift work, which unquestionably qualifies as unrelenting stress, to
obesity. The conclusion of the researchers was that "shift work
may be directly responsible for increased body fatness and is indirectly
associated with higher blood pressure levels and some features of
metabolic syndrome. "
Strategies to control stress,
and supplements to lower Cortisol levels, may be an
important part of your weight loss strategy. Exercise is an
excellent way to lower stress levels - Yoga and T'ai Chi Chuan, for
example, blend physical exercise with mental discipline.
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Is there definitely a connection
between obesity and health?
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The average American diet is sadly
deficient in fruits and vegetables. Nearly half of the 5,500 people
polled for the USDA study reported eating NO fruit on a given day!
Lori Borrund, leader of the survey management team at USDA said
" the marks for leafy green and deep yellow vegetables are certainly
below recommendations".
Among adults in this survey there were
numerous nutritional deficiencies: neither men nor women met the RDA
for magnesium ( super-important for heart health), or zinc.
Women also tended to be deficient in iron, B6, Calcium and Vitamin E.
The Journal of the American College of
Nutrition published a study by Dr. James W. Anderson, of the VA Medical
Center in Lexington, Kentucky, and colleagues in which they compared several
popular weight-loss diets and examined their potential long-term
effects. Eight diets, including Atkins, Protein Power, Sugar Busters,
Zone, ADA Exchange, High-Fiber Fitness, Pritikin, and Ornish, were
"non-clinically analyzed by means of a computer to predict their
relative benefits/potential harm."
The researchers developed a summary description, menu plan, and
recommended snacks for each diet, according to their report in the October
issue of the Journal of the American College of Nutrition. The diets were
then compared using computer software to determine the nutrient
composition and calculate Food Pyramid Scores. Coronary heart disease risk
factors were estimated by applying several formulas.
"The Atkins and Protein Power diets are very high in total and
saturated fat
compared to current dietary guidelines," the authors write. They add
that significant increases in serum cholesterol and risk of coronary heart
disease may result from the long-term use of these diets.
The team found that diets that restrict sugar intake, such as with the
Sugar Busters and Zone diets, would lower serum cholesterol levels and
would probably reduce the risk for coronary heart disease.
"The healthiest diets for weight loss, weight maintenance, and
general health maintenance are ones that are rich in vegetables, fruits,
legumes, and whole grain cereals and breads," Dr. Anderson commented
to Reuters Health. "Healthy eating at the bottom of the food guide
pyramid plus exercise are the healthiest ways to lose weight."
(J Am Coll Nutr 2000;19:578-590. )
This suggests that healthy eating will
maintain both good health, and a healthy weight. Let us go further:
The Surgeon
General lists
these consequences of obesity: (http://www.surgeongeneral.gov/topics/obesity/calltoaction/fact_consequences.htm)
- Premature death
- Heart disease
- Diabetes
- Cancer
- Breathing problems
- Arthritis
- Reproductive
complications
- Gallbladder disease,
Incontinence & Depression
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The Center for Disease Control is
even more lurid stating that a BMI of 25% and above can predispose
to:
- High blood pressure, hypertension
- High blood cholesterol, dyslipidemia
- Type 2 (non-insulin dependent) diabetes
- Insulin resistance, glucose intolerance
- Hyperinsulinemia
- Coronary heart disease
- Angina pectoris
- Congestive heart failure
- Stroke
- Gallstones
- Cholescystitis and cholelithiasis
- Gout
- Osteoarthritis
- Obstructive sleep apnea and respiratory problems Some types of
cancer (such as endometrial, breast, prostate, and colon)
- Complications of pregnancy
- Poor female reproductive health (such as menstrual irregularities,
infertility, irregular ovulation)
-
Bladder control problems (such as stress incontinence)
- Uric acid nephrolithiasis
- Psychological disorders (such as depression, eating disorders,
distorted body image, and low self esteem).
A recent article in Medscape said this: Obesity
among adults and children has increased dramatically in the past 20 years
to reach epidemic proportions, and health care costs of excessive weight
are estimated at more than $98 billion a year.[1] In a
previous study investigating risk factors for cardiovascular disease in a
poor, rural county in Tennessee, the authors found that morbid obesity was
6 times more common in women than men, particularly middle-aged women, and
self-reported health status among obese women was significantly lower than
that of women who were not obese.[2] It is unknown, however,
whether these findings are limited to this specific geographic area, or
whether it is as common a risk factor in other areas of the southeastern
United States.
- Mokdad AH, Bowman BA, Ford ES, et al:
The continuing epidemics of obesity and diabetes in the United States.
JAMA 2001; 286:1195-1199
- Ramsey PW, Glenn LL: Risk factors for
heart disease in rural Appalachia. Fam Community Health 1998; 20:19-30
And another thought-provoking squib:
J.
Willis Hurst, MD [Medscape Cardiology, 2001. © 2001 Medscape, Inc.]
"I am hearing bits and pieces of talk questioning
the value of a low-fat diet in the prevention of atherosclerosis. Once
again there are those who point out that many individuals on a low-fat
diet gain weight (and become obese) by eating more carbohydrates.
Some scientists point out that atherosclerosis is less common in
countries where people do not decrease their dietary fat but eat more
vegetables than it is in countries where people have decreased the
amount of fat in their diet but eat more carbohydrates and fewer
vegetables.
Thus far, the question that has been raised is, How valuable is a
low-fat diet for the reduction of atherosclerosis? But perhaps the
question should be posed another way: How harmful is it not to
eat a large quantity of vegetables and fruit daily?"
Bon Appetit!
The Vitamin Lady®
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Don't Be a Fitness Drop-Out!
By Ginny Porter and Jack Holleman
Somewhere in your 2003 New Year's resolution list was
losing weight and getting fit. Well, after a short spurt of dedicated
effort and sore muscles you're not as motivated. If this describes
you, you are no different than millions of Americans who annually take a
short ride on the fitness bus after the holidays only to get off in the
first 3 - 4 months!
How do you keep that enthusiasm? Here are 10 proven ideas to help
overcome being just another fitness drop-out.
1. Hire a good personal trainer - even for just one tune-up session! A
personal trainer - whether face-to-face our online - will examine your
goals and progress and make suggestions about your fitness routine. He/she
will direct you to activities that are appropriate for your current level
and goals, and make sure you are executing each exercise correctly. You
may find new and better ways to exercise - and a more efficient and
productive routine.
2. Consider joining a health club. Join a YMCA or a local gym
where the atmosphere is conducive to good hard exercise, and where you
will find
inspiration in any number of ways; music, classes, friends, environment.
It is much easier to complete your exercise program if the doorbell and
phone are not calling to you! When you can't get to the gym, go home and
use your videos, equipment, or just walk the neighborhood. But strive for
the gym regularly!
3. Make a reasonable plan. Consider your goals - do they make
sense? Set a series of small goals that you can reasonably
accomplish in the next 2 - 3 months. These goals must be attainable,
measurable and very personal. For example; "Lose a pound a week for 8
weeks" or " Go to class at they gym three times a week" or
"Walk two miles everyday."
4. Add variety and excitement to your workout. Your body
adapts to any program that remains constant. Cross-training or altering
your program will
accelerate your progress. Make subtle changes to your workout ever 3 - 4
weeks. You might consider changing cardio machines from bike to treadmill
or from running to elliptical trainer. Learn a new sport like racquetball
or swimming. Buy a new fitness video for days at home, or take a new
class.
5. Keep a food diary. Create a diary of the foods that you eat
an know what you eat, when and how much. Then improve one thing each week
to move towards a healthier diet.
6. Water, water, water and more water. Carry water along
- take it to work and drink before, during and after a workout. Muscle
movement is a
chemical reaction. Water is essential for your body to function
well. A 5% loss in water to your body can translate into a 20 - 25% drop
in performance. And - water is great for your diet and gives skin
that healthy
glow!
7. Recruit a friend. Find someone to share your experiences. Work with a
friend or family member with similar goals to offset that predictable
mental
slump.
8. Do something - everyday! Your gym workout takes time and we
know that isn't always possible. On busier days take a brisk 15 - 20
minute walk at lunch or at the end of the day. This may be all your
schedule permits - but it is better than nothing!
9. Reward yourself.. But not with chocolate cake! When you are
doing well, buy new shoes, go to a movie, get a manicure or pedicure, or
even a massage. Find things besides food that make you feel appropriately
self-indulgent!
10. Most important... keep going. If you miss one day, stop punishing
yourself, and go the next day. Never give up. Remember, this is a
lifestyle - your new level of fitness will provide more energy for you to
pursue your dreams (hiking, traveling, skating with the kids, running,
going places) while feeling strong and fit.
Jack Holleman and Ginny Porter are the authors of The Pocket
Trainer/Strength Training Guide. To purchase a copy of their great
book, go to www.pockettrainer.com
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