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Archive for » April 7th, 2017«

Weight loss – drop a dress size for summer with THIS celeb diet plan

Weight watchers should then have three portions of protein. This can include eggs, fish, pulses nuts and seeds. 

Amelia said eating proteins are the best way to keep feeling full. 

Those hoping to shed the pounds should then consume two portions of starchy carbohydrates – things like brown rice and wholemeal bread – and two potions of good fats, like olive oil and avocado. 

A portion of nuts and seeds, which are full of omega fatty acids, can also be included in your daily diet. 

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Diet Doc Reviews New Bulletproof Diet – Finds Both Positive and …

PORTLAND, OR–(Marketwired – April 07, 2017) – According to their website, there are 14 Bulletproof Diet principles to follow for weight loss and overall improvement of health. What’s interesting is that the author wants to avoid ‘information overload’ for dieters who struggle to adhere perfectly to dietary guidelines and yet, the Bulletproof Diet lays out 14 very stringent steps to remember. To be fair, it does state that adherence to all principles isn’t necessary but ‘the more you do, the better it works.’ Some of the steps are obvious, such as ‘Eliminate sugar‘, ‘Eliminate all synthetic additives, colorings and flavorings’ and ‘Switch to organic fruits and vegetables.’ However, a few of the guidelines seem to have no relevance to weight loss, “Eliminate legumes, ‘Cook your food gently’ and ‘Eliminate gluten in any shape or form’ are examples of this.

Legumes, which include beans and nuts are valuable protein sources for the body. In addition to providing protein, they also tend to be dense in much-needed fiber, potassium and magnesium. Legumes provide the necessary building blocks for muscle preservation. Muscle mass is key for optimal fat-burning and metabolic function. The elimination of all gluten is also a sticking point. Not all individuals suffer from gluten intolerance and its removal from the diet may have a minimal impact on those who tolerate gluten just fine. Furthermore, its sudden elimination can result in nutritional deficiencies in necessary minerals and vitamins. Lastly, cooking one’s food gently offers a negligible health benefit and doesn’t really contribute to weight loss. Preserving certain raw food enzymes is only recommended for those who know how to prepare such foods properly. Otherwise, improper cooking methods can result in hazardous health consequences. Though the diet’s provision on, ‘Don’t use a microwave or fry,” does have some merit.

Ultimately, seeking out dietitians and medical professionals are going to be your best bet for maintaining a healthy lifestyle. Reason being, programs like Diet Doc provide doctors and nutritionists who can personally determine what type of diet plan is best for you. Rather than eliminating potentially beneficial foods from the diet, Diet Doc assesses your health history and offers personalized solutions for weight loss and weight maintenance.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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How to change your diet and exercise routine if you have polycystic ovary syndrome

PCOS – polycystic ovary syndrome – is one of the most common hormonal disorders for women. In fact, 5-10% of women have PCOS, although 1 in 5 may have polycystic ovaries (me included!).*

But when you’ve been diagnosed with the syndrome, no matter how severe your symptoms, from excess hair to spots, irregular or absent periods and weight gain, it can be really hard to know what to do next.

Firstly, it’s important to remember that although PCOS is related to our hormone levels, and insulin production, it’s not your ‘fault’ if you have it. The symptoms can sometimes, however, be managed and hopefully, improved through diet and exercise.

PCOS and weight loss/gain is also a bit of a catch 22 – it can be linked to insulin resistance, which can lead to weight gain, and then because excess body fat causes the body to produce even more insulin, this can make PCOS symptoms worse – creating a vicious cycle.

But information online is totally overwhelming when it comes to PCOS and lifestyle – is losing weight the answer? Should you totally ditch all foods that raise your blood sugar? Will exercise help?

If you are overweight, with a BMI of over 25, Mr John Butler, Consultant Gynaecological Surgeon at The London Clinic advises that “even a small reduction in weight can significantly improve symptoms – including a low mood or depression (which is often a symptom of PCOS)”.

“Generally, you want to focus on ‘being healthy’ – so try to consume lots of fruit and veg, avoid high GI food, take regular meals so your blood sugar levels aren’t going up and down too much, try to do 30 minutes of exercise a day, and stop smoking”.

Polycystic ovarian syndrome is your body’s way of saying you can’t handle high sugar levels – so your diet is a chance to really change things – and this can help you in your later life, pre-menopause and before and during pregnancy. By keeping your weight stable, your pregnancy is likely to be more straightforward health wise”.

Daria Tiesler, a Registered Nutritional Therapist, Personal Trainer and Performance Coach at Ultimate Performance Mayfair, regularly trains clients with PCOS, and agrees that diet and exercise can really help with managing the condition.

Here are 7 ways she advises her clients to overhaul their lifestyle:

1. Focus on nutrition, not diet

Daria advises veering away from fad diets, and eating with a focus to fuelling your body, managing stress and balancing your hormones. For her clients, the key is to address insulin resistance and to reduce cortisol (stress hormone) levels by packing their diet with anti-inflammatory foods.

On her shopping list are lots of leafy green vegetables, blueberries, pineapples and a focus on whole foods and sources of protein like fish, eggs and chicken breast, and good fats like nuts and avocado.

Daria’s also a big fan of spices like turmeric, cinnamon, fenugreek, and ginger, that are anti-inflammatory and believed to help with insulin resistance.

One of Daria’s favourite foods for balancing hormones is Flaxseed which is rich in fibre and Omega 3s. She tells her clients to eat two tablespoons per day in on salads, or sprinkled on porridge or in smoothies.

2. Cut out the crap

Reducing foods in your diet that cause spikes in blood sugar is crucial to managing your PCOS. This means opting for wholegrain sources of carbohydrates over anything with a high GI.

Daria advises reducing your consumption of white pasta, white rice, and anything super-processed (including processed meats).

Daria also suggests swapping fruit drinks and smoothies for whole fruit, because they contain more fibre, which is vital for a healthy gut – “most of the ladies I train have problems with gut function”, Daria says. Fruits low in fructose are best, like grapefruits, clementines, lime, lemon, raspberries, blackberries and strawberries.

3. Try and balance your blood sugar throughout the day

That yolk though 🥑🍳 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖. #eggs #avocadotoast #avocado #yolkporn #whatiateforbreakfast

A post shared by Lauren Smith (@laurenjsmith13) on Apr 4, 2017 at 1:58am PDT

“Start with breakfast” Daria says “Don’t leave home with an empty stomach and then grab a sandwich at 12. So many of my clients skip breakfast or have coffee and a croissant – and their bodies struggle to process it”.

Try something like eggs, salmon and spinach, or a smoothie with vegan protein, a blend of berries, cinnamon and avocado. Just make sure whatever you’re eating stabilises your blood sugar by including protein and fats as well as low GI carbs.

4. Don’t fear fats

Many of Daria’s clients with PCOS are scared of fats because they don’t want to put on weight, but increasing healthy fats in your diet is a great way to keep you satiated, and can help your body absorb vitamins A, D, E, K and help with healthy female hormone levels.

Just as a reminder, healthy fats mean foods like avocado, salmon, mackerel, sardines butter, and olive oil (free range or organic if possible).

5. Or carbs

Reducing or ” cutting” out processed and high GI carbs is beneficial for anyone with PCOS , but because everyone is different we need to personalise the amount of complex carbohydrates from fruits , vegetables and pulses – and there is no need to ditch them entirely. Those foods are a great source of phytonutrients, vitamins and minerals as well as fibre.

Made the Venison steak with soy, pomegranate and ginger and miso-glazed parsnip fries from the @clean_eating_alice #eatwelleveryday cookbook and it was a crowd pleaser 👌🏻 ➖➖➖➖➖➖➖➖➖➖ #eatforabs #fitfood #fooddiary #gymfood #healthyeating #macros #nutrition #pcos #lowgi #lowgidiet #pcosdiet #healthydinner #cleaneatingalice #90daysssplan #bodycoachgraduate #bodycoach #protein

A post shared by Lauren Smith (@laurenjsmith13) on Feb 10, 2017 at 12:44pm PST

Daria recommends experimenting – try removing the processed carbs from your diet, while keeping whole foods, like pulses, lentils and beans in there and seeing how you feel. At the end of the day, a bit of trial and error might be needed to find what works for you.

“I try a macronutrient split of around 20 percent complex carbs, 40 percent protein and 40 percent fat for my clients” Daria says “but I switch it around and get constant feedback from them as to whether it’s working or not”.

6. Look out for ‘hormonal disrupters’

In a body that’s struggling to balance hormones, the last thing you need are factors in your life that cause more hormonal imbalances, like stress and lack of sleep. Daria advises avoiding ‘hormonal disrupters’ like plastic bottle and containers that contain BPAs, but also looking at the bigger picture of how stressed out you are day-to-day.

“Review the stress in your life – I train 8-10 girls at any one time with PCOS, and many of them are super strong on the outside, but totally stressed on the inside” Daria says.

“Make sure you are getting enough sleep, and good quality sleep, too. I also recommend journalling or breathing techniques to help with relaxation.”

Daria advises avoiding stimulants, aka coffee – after 2pm, and swapping it for spearmint tea and green tea. Mainly because a high caffeine intake is going to give you the energy crashes you’re trying to avoid and can affect the quality of your sleep, but also because coffee removes magnesium from the body – and magnesium helps the body metabolise carbs, so is pretty vital.

7. Hit the weights – but don’t stress your body out

Daria is a huge advocate for resistance training with weights for women with PCOS. “My first goal with my clients is to manage their insulin resistance – my second is to increase their muscle mass” says Daria, “because the more muscle mass you have means you can better metabolise glucose and can handle carbs better”.

Daria uses a mix of weight training with HIIT (high intensity interval training) and LISS (Low intensity steady state cardio, like walking) on her clients. But the key is to make sure whatever exercise you’re doing is not too stressful on the body – because over-exercising is not good for your hormonal balance, either.

Often clients will come to Daria and they have previously been doing lots and lots of cardio, along with prolonged low calorie and low fat diets, which she would change to 2-3 weight training sessions a week for around 45-60 mins, coupled with some swimming, walking or yoga.

Of course, every body tolerates exercise differently, so for women who are better with stress management, Daria also uses HIIT workouts.

Also, Daria notes to not become too obsessed with the number on the scale – many of her clients won’t lose huge amounts of weight doing resistance training, but they will become fitter and totally change their body composition, which has a knock-on effect on their health.

* It’s important to distinguish between having PCOS and having polycystic ovaries. Mr John Butler, Consultant Gynaecological Surgeon at The London Clinic says: “Polycystic ovaries (PCO) refers to the ultrasound appearance of multiple cysts on the ovaries which is common and normal whereas polycystic ovarian syndrome (PCOS) is a condition affecting some women with PCO who may have irregular periods, and hormone imbalance associated with excess hair growth, skin changes including acne or weight gain.”

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Diet Doc Reviews New Bulletproof Diet – Finds Both Positive and Negative Aspects

PORTLAND, OR–(Marketwired – April 07, 2017) – According to their website, there are 14 Bulletproof Diet principles to follow for weight loss and overall improvement of health. What’s interesting is that the author wants to avoid ‘information overload’ for dieters who struggle to adhere perfectly to dietary guidelines and yet, the Bulletproof Diet lays out 14 very stringent steps to remember. To be fair, it does state that adherence to all principles isn’t necessary but ‘the more you do, the better it works.’ Some of the steps are obvious, such as ‘Eliminate sugar‘, ‘Eliminate all synthetic additives, colorings and flavorings’ and ‘Switch to organic fruits and vegetables.’ However, a few of the guidelines seem to have no relevance to weight loss, “Eliminate legumes, ‘Cook your food gently’ and ‘Eliminate gluten in any shape or form’ are examples of this.

Legumes, which include beans and nuts are valuable protein sources for the body. In addition to providing protein, they also tend to be dense in much-needed fiber, potassium and magnesium. Legumes provide the necessary building blocks for muscle preservation. Muscle mass is key for optimal fat-burning and metabolic function. The elimination of all gluten is also a sticking point. Not all individuals suffer from gluten intolerance and its removal from the diet may have a minimal impact on those who tolerate gluten just fine. Furthermore, its sudden elimination can result in nutritional deficiencies in necessary minerals and vitamins. Lastly, cooking one’s food gently offers a negligible health benefit and doesn’t really contribute to weight loss. Preserving certain raw food enzymes is only recommended for those who know how to prepare such foods properly. Otherwise, improper cooking methods can result in hazardous health consequences. Though the diet’s provision on, ‘Don’t use a microwave or fry,” does have some merit.

Ultimately, seeking out dietitians and medical professionals are going to be your best bet for maintaining a healthy lifestyle. Reason being, programs like Diet Doc provide doctors and nutritionists who can personally determine what type of diet plan is best for you. Rather than eliminating potentially beneficial foods from the diet, Diet Doc assesses your health history and offers personalized solutions for weight loss and weight maintenance.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

The surprising lessons I learned from eating like a Frenchwoman for a…


Photo: Stocksy/Leander Nardin

Is eating a French diet healthy?

The next day, I called nutritionist Frances Largeman-Roth, RD. I had some big questions for her—like, why did the French diet make me so sick? “It was probably a shock to your body if you are used to eating low-FODMAP,” she tells me. “But for someone who grows up eating those foods, it isn’t anything new, so it wouldn’t affect them the same way.” So French people aren’t walking around with stomachaches. Good to know.

I also asked her why a croissant sustained me just as much as a protein-rich breakfast. “A croissant has about 400 calories, which is enough to give you energy for a few hours,” she says. But sadly, Largeman-Roth doesn’t endorse a croissant-a-day habit. “Over time your body will adjust, and then you might start crashing because of the lack of protein.”


Photo: Stocksy/Milles Studio

Despite her qualms with a.m. pastries, Largeman-Roth says the French way of eating actually is healthy. When you’re consuming smaller portions, not snacking, and avoiding processed foods, it balances out those rich, high-quality desserts and moderate amounts of wine. Plus, the typical French lunch and dinner includes a good mix of protein, healthy fats, veggies, and grains, which we should all be shooting for.

Bottom line: Eating like a Frenchwoman all the time just didn’t work for my body. But I’m glad to know that if I want to have a croissant or some chocolate cake every now and then, I don’t have to stress. In fact, eating things that make you happy—in moderation, of course—might just be one of the most nourishing things of all. Très bien!

If you’re craving something chocolatey right about now, all of these treats will satisfy your craving without spiking your blood sugar. Or, these adaptogenic candy bars will also give you a (healthy) fix. 

How to lose weight and overcome food addictions

I honestly can’t remember a time when I wasn’t consumed by thoughts of food. My childhood memories of places and events are all linked to what was served, what I could get away with, and I struggled with my weight throughout my teenage years into early adulthood.

It wasn’t until my 20s after I got sober from drug and alcohol addiction that my weight spiraled out of control and I began seriously considering making a change. I distinctly remember thinking, how is it that I can harness the resources to get my Ph.D. at one of the top brain and cognitive programs in the country, but I can’t stop eating food I know is killing me? Where is the disconnect? 

BEING SLIGHTLY OVERWEIGHT MAY CUT YEARS OFF YOUR LIFE

And yet, I failed again and again at every popular diet on the market — until I finally understood, through my study of the brain, that the only way to bring my eating under control was to apply the exact same principles that had helped me successfully get and stay sober to my perspective on eating.

That a-ha moment led me to design Bright Lines, a plan based on four non-negotiable boundaries — sugar, flour, meals and quantities — that work to make eating foods that get and keep you slim automatic. 

Through my research, I have found that flour and sugar rapidly re-wire the brain to make you eat more of them. They literally hijack the organ to make the body block weight loss. Without those ingredients, in the span of about six months, the brain heals from food addiction and insatiable hunger, and overpowering cravings go away.  

MEET THE WOMAN WHO WHIPPED MAMA JUNE INTO SHAPE

The second two Bright Lines — meals and quantities — help make eating the right amount of food at the right time automatic. These tenets also help make turning down the wrong foods in between second nature, which is essential in a culture where food is present from the conference room to the cup holder in your car. Once a behavior is automatic, it requires no willpower.  

For this reason, I strongly discourage people from exercising while they are losing weight. Let’s put it this way: For some people, forced exercise can deplete willpower, leaving them vulnerable to making poor food choices that do more harm to the healing brain than the workout did good. Our data shows that the people who insist on exercising while doing Bright Line Eating lose weight the slowest.  

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But I will caution you: This diet is not for everyone. If you are someone who was able to do Weight Watchers 10 years ago, and then lose the weight and keep it off long term, that puts you in the 1 percent of dieters, and you don’t need Bright Line Eating. But for the 99 percent of people who have yo-yo’d for years, Bright Lines may be the solution.  

For more information, visit BrightLineEating.com.

Susan Peirce Thompson, Ph.D. is an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester and an expert in the psychology of eating. She is author of the New York Times Bestselling book Bright Line Eating: The Science Of Living Happy, Thin, and Free. She is President of the Institute for Sustainable Weight Loss and CEO of Bright Line Eating Solutions.

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