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Archive for » August 18th, 2017«

Doctor: Americans Suffer From Unhealthy Addiction To Cheese

DETROIT (WWJ) – Would you like to lose weight, have more energy, better health? Then stop eating cheese.

That’s according to Dr. Neal Barnard, who’s down on dairy.

Barnard says while Americans seem to have a love affair with cheese, it’s more of an unhealthy addiction. He makes his case in his book “The Cheese Trap.”

“I think it’s addicting; and I don’t use the addicting word lightly,” he told WWJ’s  Dr. Deanna Lites. “There are actually opiate chemicals in it that attach to the very same brain receptors or other opiates, and I’m going to argue that it’s probably the biggest reason that we’re seeing kids gain weight these days.”

Barnard say that while we’ve been told that dairy does a body good, the truth is that cheese can be dangerous. Loaded with calories, fat and cholesterol, he says cheese can make you gain weight and leads to a host of health problems like high blood pressure and arthritis.

In the Cheese Trap, Barnard presents a plant-based diet program along with recipes and tips he claims will help you fight cravings for everything from pizza to ice cream to cheesecake and break free from your addiction to cheese.

According to the U.S. Department of Agriculture, the average American consumes 35 pounds of cheese a year.

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How to Choose the Right Diet Plan for Your Needs

Super Investing

When you seek to lose weight, structured diet plans are usually the smart choice. They provide targeted instructions that give you a solid opportunity to become healthier in your eating habits.

But when there are so many different plans available, how do you choose the right one?

Choosing the Perfect Diet Plan

The diet and nutrition industry continues to boom. So it can be a challenge for consumers to figure out which program might work best for them. It’s tough to sift through the marketing noise and identify what each plan offers.

The decision about which diet plan to adopt is all yours, but the process will be a little smoother if you follow these five suggestions.

1. Gather Information and Talk with Friends

Your first move is to gather information. There are plenty of good resources and online guide that walk you through the pros and cons of the various weight-loss plans. Take the time to read and watch some of the user reviews … not just the ones the companies themselves put out.

It may also be helpful to talk with friends. If you know people who have tried specific plans, ask them what made the program successful or unhelpful. You’ll learn a lot from first-hand conversations and they could steer your in the direction you want.

2. Recognize Your Personality

Your personality is a key factor for determining which diet plan would work best for you. Be honest with yourself and take inventory of your strengths and weaknesses. Based on these items, you may be able to zero in on a couple of strong options.

If you’re someone who isn’t super disciplined and has been known to deviate from a diet in the past, a meal delivery option like Nutrisystem may be best. When all the meals and ingredients are delivered to your door, you’re less likely to eat the wrong foods.

3. Be Honest With Yourself

There’s no sense in trying to deceive yourself. If you know you’re going to go out with friends on the weekends and grab food, don’t sign up for a diet plan that schedules out all 21 of your meals per week.

Instead, select a diet plan that allows some flexibility and leaves openings for a couple of “cheat” meals. Or, if you know you don’t have the time to cook, sign up for a plan that delivers pre-packaged meals that simply need to be popped in the oven or microwave.

Achieving success with a diet plan involves playing to your strengths and minimizing your weaknesses.

4. Set Goals

It’s worthwhile to set goals for yourself. How much weight are you trying to lose? How quickly do you want to see results? What sort of exercise routine will you be implementing?

Do you expect to stick with a particular diet indefinitely, or just a couple of months? Depending on how you answer these questions, one diet plan may stand out above the rest as being the most practical for your situation.

5. Regularly Reassess

Once you pick a diet plan, accept that you don’t have to be wedded to it. If you don’t like it, or learn that it doesn’t fully align with your personality and goals, feel free to reassess the situation and try something else.

Set Yourself Up for Success

The key to being successful on a diet is to know yourself and be realistic about your expectations. If you go into the process expecting to eat whatever you want, pop a magic pill, and lose weight, you’re going to be disappointed and grow discouraged when no progress occurs.

But if you research the matter with care and are willing to be honest with yourself about your abilities, you should be able to find a weight loss plan that aligns with your needs, goals, and personality.

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Running to Lose Weight Is a Terrible Idea – The Daily Meal

It’s a pitfall of too many dieters: They decide to “get healthy” — by which they mean “lose weight” — so they start eating salads and going on runs.

Ugh.

Experienced runners everywhere hear this and cringe. Running to lose weight is a terrible idea.

Weight loss is not only an appearance-oriented reason to run that likely won’t provide enough intrinsic motivation to last, but it’s also a misguided motivation. Running does not efficiently, if ever, make you lose weight.

Running is what exercise professionals like to call “steady-state cardio.” This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable throughout the run.

Your body is smart: It goes first for the stores of energy it saves from intra-muscular stores of fat, circulating free fatty acids, muscle and liver glycogen, and blood glucose, all of which it uses to fuel your daily activities and lower-intensity conditions of exercise.

So you’re not actually burning fat with exercise until your body needs more energy much quicker — during high-intensity exercise. When your heart rate is at an extreme high, your body recognizes it’s under extreme conditions, and it dips into its precious, last-resort stores of fat.

If you were to go on interval training runs, where you ran sprints or trudged up hills, you might enter this actual fat-burning zone.

But if we’re talking normal running, you would have to run for hours and hours to run out of alternative sources of energy (or eat dangerously little, which we do not recommend you do). And even if you do run for hours and hours, it might still not work to dip into your fat stores and lose the weight you want to.

I’ve known people who have trained for a marathon with the intention of shedding pounds. During their training, I watched them run mile after mile and become increasingly agitated because they continued to gain weight as the runs got lengthier.

This (understandable) frustration comes from a misunderstanding many people hold about health. “The healthier I get, the thinner I’ll be!” False. Sometimes, the healthier you get, the more weight you put on. Your body’s just trying to survive, after all.

Allow me to explain. When you run, your body expends a great deal of energy — especially when you’re running long distances. Here’s something your body doesn’t want to be: tired.

There are a few different places your body searches for its energy: your food, your fat, and your muscle. First, it’s going to plow through your energy from food. If you’re trying to lose weight, it’s probable that you’re eating at a calorie deficit, i.e., expending more energy than you consume. So you’re likely not eating the extra calories you would need to support those runs. So when it’s out of that, it has to choose: Is it going to dip into your fat or your muscle?

It will likely dip into your muscle. Your body’s on preservation mode. What does it need more, the energy stored from fat or the muscle that burns fat?

Try driving a car on just a few droplets of gas at a time. That’s the mechanical equivalent of trying to force your body to function without gathering an energy reserve. Now imagine that a car was smart enough to save gas for later. What do you think it’d do?

Your body saves fuel for later. It puts on weight — saves some gas. And it plows through the unnecessary muscle (running requires a minimal amount of physical strength). So as you get better at running, as you practice and run longer distances, you might just get heavier. And healthier. You’ll gain endurance, build a few key muscles in your legs, improve mental and physical stamina. You’ll be more capable, better equipped to outrun an attacker, and have a much stronger heart.

You might just get healthier and heavier. At the same time.

Now, that’s not to say you shouldn’t run. If you want to run, by all means — run! Just don’t do it for weight loss.

There are so many more valuable reasons to feel proud of running a marathon or dedicating yourself to training that have nothing to do with fat loss or whether you can fit into those size 4 jeans. Here are a few:

  • Get in better touch with your body.
  • Get healthier and stronger (though maybe heavier).
  • Spend meditative time outdoors.
  • Fight depression.
  • Alleviate anxiety.
  • Join a new and uplifting community of other runners.

And there are many more. Everyone’s reason to run is different, but they should all have one thing in common — they shouldn’t involve running to lose weight.

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Pancreatic cancer and diet link: How THIS energy dense food could affect you

However, now experts have revealed food high in energy – the dietary energy density – can contribute to cancer risk.

Experts have said being overweight has been linked to thirteen types of cancer.

These include cancers of the breast, bowel, womb, oesophageal cancer, pancreatic, kidney, liver, upper stomach, gallbladder, ovarian, thyroid, myeloma, and meningioma – a type of brain tumour.

Experts found consuming high DED foods was linked to a ten per cent increase in obesity-related cancer.

Weight loss diet used by Victoria’s Secret models revealed – so what is ‘paleo’?

The paleo diet is also known as the caveman diet, and can now be credited for the Victoria’s Secret models’ figures – or so their trainer claims.

Justin Gelband, a celebrity personal trainer, has worked with Miranda Kerr, Candice Swanepoel, Irina Shaik, Karlie Kloss and Martha Hunt, all of whom have walked the prestigious Victoria’s Secret catwalk.

He claims the paleo diet is the key to getting the highly-paid models in shape before shows.

He told Business Insider that he “makes them eat” so that the models have the energy to complete gruelling workouts.

Carbo loading and how it works

You are approaching your longest training runs and adequate fueling is important, including carbohydrates.

People always talk about meals high in carbos and what to eat the night before a long run or race. What about spaghetti dinners? What is carbo-loading?

Carbohydrate loading is a practice that many endurance athletes (marathon runners, cyclists, swimmers, etc.) follow when continually exercising longer than 90 minutes. By maximizing muscle glycogen stores prior to competition, it is believed to delay fatigue or glycogen depletion during an event.

Many endurance athletes will partake in a routine of carbohydrate depletion followed by consuming a diet that is usually 60 to 70 percent carbohydrates. The trend these days is for athletes to increase carbohydrate consumption three to four days ahead of a race, at a time when exercise is being tapered. Research has demonstrated that this type of carbohydrate loading can contribute to a 2-3 percent improvement in performance for some athletes.

Matt Fitzgerald offers this carbohydrate loading plan (I am only including his suggestions for a one-week taper as that is what your half-marathon training plan includes).

* Reduce your calorie intake one week prior to race day — this is to help so you do not gain weight as you taper your training program (more on tapering to come in a future article).

* Switch to a 65 percent fat diet — this is done for five days, if the following criteria are met:

If you tolerate the initial three days of fat loading well (you don’t feel sick or uncomfortable)

Your upcoming race will last longer than two hours

* Remove all caffeine from your diet. This is done only if you plan to use caffeine prior to your race for the benefit of performance enhancement. If not, ignore this part. However, if you are planning to consume caffeine for performance enhancement and you normally consume large amounts of caffeine, it is suggested you fast from caffeine for two weeks prior to the race. If you normally consume small or moderate amounts, it is suggested you fast from caffeine for one week. This will enhance the effect of caffeine you ingest on race day.

* Carbohydrate loading — if you do the fat loading, you should consume 10 grams of carbohydrates for every kilogram of body weight the day before you race. If you do not do the fat loading, you can “carbo-load” for one to three days prior to race day. If you choose three days, you need to consume a diet that consists of 70 percent carbohydrates for all three days.

Important Note: if you plan to finish the half-marathon in less than two hours, carbo-loading has not been shown to enhance your performance, so eat your regular diet.

According to the Australian Sports Commission, the following are common mistakes by athletes who attempt carbo-loading:

* Athletes do not taper from exercise for one to four days prior to competition (one week in the case of a half marathon). Rest is essential for adequate carbohydrate loading and to properly prepare for the exertion of the race.

* Athletes fail to eat enough carbohydrates. It is suggested to consult a sports nutritionist to ensure adequate amounts are consumed.

* It is necessary to cut back on fiber-containing carbohydrates and rely more heavily on sugars, sports drinks, jelly, canned fruit and the like to prevent stomach upset, often caused by high-fiber carbohydrates

* If carbo-loading is done correctly, an athlete should expect to gain weight. This often sways athletes from consuming enough. This weight gain is due to the extra glycogen storage and water and in moderation will serve you well.

* Athletes will lose track of eating and begin to eat too much fatty foods to increase calories. It is important to consume high-carbohydrate, low-fat foods, if you are to be successful at carbohydrate loading.

Do the math

To calculate carbohydrate needs for carbo loading, convert your body weight in pounds to kg (kg = lbs/2.2) then multiply by 7-12 (or by 10 to follow Matt Fitzgerald’s recommendations).

Nancy Clark, a sports nutritionist, provides the following example of a 3,200 calorie, high-carbohydrate diet that provides about 3.5 grams carbohydrate per pound (8 g/kg for a 150 pound or 68 kilogram) endurance athlete. The menu includes adequate protein (1 gram per pound or 1.8 grams per kilogram) to maintain muscles. The only “special” gluten-free food would be gluten-free oatmeal. (Standard oatmeal can be contaminated with gluten if it is processed in a factory that uses wheat.) So, yes you can carbo-load if you are gluten intolerant or celiac.

Food                                                                 Calories                    Carbohydrates (g)

Breakfast

Oatmeal, (gluten-free), 1 cup dry,

cooked in                                                          300                          55

Milk, 1%, 160z (480 ml)                                    200                          25

Raisins, 1.5 oz (small box)                                 130                          35

Brown sugar, 1 tablespoon                                 55                            15

Apple cider, 12 oz (360 ml)                                170                          45

Lunch

Potato, large baked,

topped with                                                    275                            65

Cottage cheese, 1%-fat, 1 cup                        160                             5

Baby carrots, 8 dipped in                                40                              10

Hummus, ½ cup                                            200                             25

Grape juice, 12-oz (360 ml)                            220                             55

Snack

Banana, extra large                                       150                             40

Peanut butter, 3 Tablespoons                          270                             10

Dinner

Rice, brown, 2 cups cooked                           430                              90

Chicken, 5 oz, sautéed in                              250                              —

Olive oil, 2 tsp                                              80                               —

Green beans, 1 cup                                      50                               10

Dessert

Dried pineapple, ½ cup (2.5 oz.)                  220                              55

Total                                                         3,200                            540

What if you are female?

Current research does not consistently show the same results for females. A good proportion of the research done on carbohydrate loading has been conducted on male athletes, and it has been suggested that female athletes do not respond the same as males.

Some research suggests that women are less able to store glycogen and may be influenced by their menstrual cycles, especially during the follicular phase. The influence may be that women can’t consume the necessary amount of carbohydrates for a successful carbohydrate loading effect. This issue continues to be researched and is largely inconclusive.

IMPORTANT NOTE: Remember to stay with your tried-and-true foods that you have been using during your training. You should know what works best for you before race day!

For more information:

https://iuhealth.org/images/ril-doc-upl/Carbohydrate%20Counting%20Food%20List.pdf

www.med.umich.edu/1libr/MED/CargList.pdf

www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518).

Good luck! Eat smart, train hard and have fun!

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