My Fight with Obesity and How I'm Beating It!

Wednesday, December 20, 2006

Tips for a Diet Good in Nutrition

Hello Everyone,

A Diet good in nutrition is important. Below are some helpful tips on proper diet.

Eat a Well-balanced Diet
You’ll want to choose foods that are as rich in nutrition as possible. Your daily diet should include the following:
Lean meats, poultry, fish, eggs, tofu, and legumes (dried peas and beans)
Low-fat dairy products (milk, cheese, yogurt)

Whole-grain and enriched breads, cereals, and grain products
Fruits and vegetables According to the recent “Dietary Guidelines for Americans 2005”, published jointly by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), you should have a mix of carbohydrates, proteins, and fats. Current recommendations based on the new food pyramids suggest that 45-65% of your calories should come from carbohydrates, with 20% to 35% of your calories coming from fat. Be sure to consider the types of fats that you eat.

Up to 20% of your calories should come from protein. However, if you are on dialysis, you may need to eat a high-protein diet. If you’re still on the waiting list for a kidney transplant you may need to limit the amount of protein you eat. Talk to your doctor about your specific protein needs.

Protein is particularly important, as it helps wounds heal. And remember, protein doesn’t come only from meats. In fact, leafy green vegetables like spinach have more protein per calorie than meatloaf. Dairy products, lentils, fish, peanut butter, and tofu are also great sources of protein. Try to eat meals that are well-balanced and include proteins, carbohydrates, and fats.

Get Enough Vitamins
Though you should try to get your vitamins from a balanced diet, you may want to talk to your doctor about adding a multivitamin. A multivitamin can help ensure that you get enough calcium, vitamin D, magnesium, phosphorus, and B vitamins like folic acid. You may have also thought about herbal supplements and whether they might help you with your dietary and health needs. Talk to your dietician and transplant team about herbal products, since they may cause problems with your transplant medications. Herbal supplements aren’t just the pills and capsules sold in jars, but also beverages and other products that contain supplements like guarana, milk thistle, Echinacea, and ginseng.

Avoid Salt
Sodium can cause complications with your medications and your blood pressure, so it is best to avoid adding salt to foods or eating foods that are salty—like packaged foods (potato chips, salted nuts, pretzels), canned soups, hot dogs, cured meats (ham and deli meats), and other high-sodium foods and condiments (soy sauce).

Limit Saturated Fats
Different kinds of fats are considered either good or bad because of their effects on your cholesterol levels. You probably know that saturated fats are bad for you, as are partially hydrogenated fats, which result in trans fatty acid (found in baked goods such as doughnuts and pastries, deep fried foods, imitation cheese, and snack foods like chips and cookies).

You should consider limiting your intake of saturated fat to below 10% of your total calories. The best kind of fat—monounsaturated fat—should make up about 20% of your total calories. Monounsaturated fat is found in olive oil and canola oil.

Good Fats / Bad Fats
Olives/olive oil / Palm kernel oil
Canola oil / Coconut oil
Flax seed oil / Vegetable oil/shortening
Nuts/nut oils / Animal fat (butter, whole-fat dairy, high-fat meats like bacon)
Fish oil / Candy
Tofu / Fried foods
Beans, not fried or refried / Partially hydrogenated fats
Avocado

Enjoy the Benefits of Fiber
Some studies have shown that fiber can help reduce cholesterol. In addition, fiber can help to slow the flow of sugar from your digestive system to your bloodstream—a factor that’s important if you experience hyperglycemia. Good sources of fiber include whole-grain bread, oatmeal, brown rice, barley, raw fruits, and raw vegetables.

Overall:
Things to Avoid:
High fat and salty foods like potato chips, doughnuts, and pretzels should be avoided. When taking some medications, grapefruit, grapefruit juice, and star fruit should not be eaten.

Getting Your Folic Acid:
Folic acid and other B vitamins are critical to maintaining proper levels of homocysteine in your body. Since high homocysteine levels can affect kidney function, it is particularly important to get folic acid. Some good sources of folic acid are leafy green vegetables (like spinach), whole-wheat bread, enriched breads and breakfast cereals that have added vitamins (fortified), unsalted nuts and seeds, sprouts, oranges, and poultry.

Hope all these tips help you come up with very healthy meals this holiday season!

To Good Health and Nutrition!

James

Source Cited:
Healthy Living and theDietary Guidelines for Americans, 2005. Assessed Online.

Posted by James at 12:18:00 AM | Permalink

Sunday, November 19, 2006

The Book You have been Hearing About

and Why Its So Different...

Truth About Six Pack Abs Book

Hello Everyone,

I have received many emails asking me what do I think about Mike Geary's "Truth About Six Pack Abs Book," and whether or not it is worth the money. Well my answer is most assuredly yes! And I am stating this from my own personal opinion after reading the book, no other reason!

Alright, here's what make's The Truth about Six Pack Abs different:
-Responses quoted from Mike Geary, in addition to my own views and opinions.

1. The main focus of this program is NOT on abdominal exercises... And, better yet, this program consistently get's BETTER results by NOT focusing on abs exercises!

I know that sounds counterintuitive, but the fact of the matter is that abdominal exercises are ok, and you do need to do a certain amount of them to develop the abs as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let's get this straight right now... Abdominal exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of the Truth about Six Pack Abs Program.

Now don't get me wrong. It wouldn't be an abs program if I didn't show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning and metabolism boosting effect.

This is the main reason that this program will be MUCH more effective for you than any other abs programs you've tried before.

2. This program uses none of your typical boring monotonous cardio routines.

In fact, you don't have to do any typical cardio if you don't want to! I actually recommend against it.

Seriously, almost every program out there tells you that you MUST do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you're really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring moderate intensity cardio routines are ALL WRONG when it comes to maximizing these effects!

Seriously, look at all of the people pumping away mindlessly in the gyms on the treadmills, ellipticals, and stationary bikes day after day, week after week, year after year. Do their bodies look any better than they did last month, or even last year?

I think NOT!

Now you're probably thinking that since I'm against typical boring cardio routines, then that must simply mean I'm a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise selection, combination, and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training! And that's saying something, because interval training kicks butt! You'll find out how this system works inside the program.

Want proof that you don't need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real life example... Personally, I haven't done what most people would label "cardio" in probably well over 5 years, and I'm actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60's years ago when I used to do normal cardio and strength training routines like most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods used in developing the programs in The Truth about Six Pack Abs.

3. This program does NOT revolve around having to use supplements or "fat-loss" pills.

Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I've been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won't promote something to my readers that I don't honestly believe in.

The fact is, I've learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some "magical" solution to your struggle with getting that lean ripped body that you've been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don't get me wrong... I'm not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won't create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can't find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.

But the fact is that REAL FOOD is ALWAYS better for you than processed supplements (as long as you choose the right foods). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling this program, it's just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $40, $50, even $100 or more on a bottle of pills or powder than to spend less than half that on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that the bottle of pills or powder is going to do is give you expensive urine! You make the choice.

4. This program does not revolve around using any fancy "ab machines" or "ab gadgets".

In case you were suckered into buying any of these worthless ab belts, ab loungers, ab rockers, or any other worthless ab gadget or machine, I have bad news... You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely NOTHING to burn fat off of the abdominal area! Seriously, they don't do a damn thing to help you lose body fat from your stomach.

Again, losing the fat that's covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program.

5. This program does not include some sort of fad diet or gimmicky diet trend.

None of that here. I promise you won't be given any more crap about needing to eat "low-carb" or "low-fat", or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different "angle", so that their diet program appears unique and gives the media something to talk about. That's why there's always some gimmick, like low-fat, or low-carb, or high protein, or the "colors diet", the "low glycemic index diet", the fasting diet, the cabbage diet, Atkins, South Beach... you name it.

Instead, I wanted to give you the TRUTH about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don't already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can't remember the last craving I had. It had to be more than 5 years ago... no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not... We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

So, you have heard all the good this book provides, trust me it is not a total fitness book for people wanting to look like wrestlers! It is for typical men and women who want to lose weight, feel great, and also learn about health and nutrition and why it is so important to live a long and healthly life! Click on Mike's Website: TruthAboutAbs, and give yourself an opportunity to make a drastic change in your life!

To Good Health and Nutrition!

-James

Posted by James at 6:23:00 AM | Permalink

Phytochemicals for Your Immune Health

Hello Everyone,

While studyiny for my doctorate in Public Health and Epidemiology, I came across a very interesting article that I felt would be interesting for everyone to know about, just as Michael Geary mentions in high detail in his book TruthAboutAbs.com.

When you were growing up I am sure your mom may have fought to get you to eat your vegetables. Or maybe you’re the parent fighting with your kids to eat the right foods. What many of us don’t know is that our food also fights for us.

My mom used to dress the dinner plate in full matching regalia; yellow squash nestled next to green asparagus. Red and yellow peppers tossed around the salad added spectacular color.

Now dear mom knew these foods were healthy and she loved to decorate my plate with the colors of the season; but did she know that these wholesome foods contain phytochemicals?

Phytochemicals are the active substances in plants that give them their color, flavor, odor, and protection against plant diseases. Phytochemicals work as powerful antioxidants, which can increase our resistance to disease and boost immunity. While most research focuses on the anti-carcinogen effects of phytochemicals, the results are equally important to those who just want to boost their immune system or help reverse the aging clock.Scientists at the Human Nutrition Research Center on Aging (HNRC) rated 60 fruits and vegetables for potency of antioxidants, which stabilize cells and help fight the damaging effects of free radicals, which are molecules that weaken the immune system.

Antioxidants can help keep cancer, heart disease and other degenerative conditions at bay.The top scoring fruit in the HNRC study was blueberries followed by strawberries, prunes, black currants and boysenberries. The deeper the color, the better for you. Many of these antioxidants also have anti-inflammatory properties, and some naturally reduce blood cholesterol.

It’s important to fill your diet with all the colors of the food rainbow. Eat the blues, reds, purples, oranges, yellows, and greens.

Fresh or Frozen Produce?

It’s okay if you don’t have time to steam your own fresh veggies, studies by the FDA and the University of Illinois show that frozen fruits and vegetables are nearly as nutritious because they can wait to be picked until they're at the peak of freshness. Fresh produce is usually picked early, before it's ripe and fully nutritious, so that it ships well.

But if you’re lucky enough to grow your own fruits or vegetables, or you can buy straight from a farm – then that’s where you’ll find the most nutritious fruits and vegetables!

Other Phyto Foods:

Phyto foods come in many varieties and for all palates. Among the most common sources are:

FRUITS: Apples, apricots, avocados, bananas, berries, cherries, citrus fruits, grapes, kiwi fruit, lemons, mangoes, melons, nectarines, oranges, papayas, peaches, pears, plums.

GRAINS: Barley, cornmeal, whole grain, quinoa, brown rice, wheat germ.

NUTS and SEEDS: Flaxseed (a small brown seed used in cooking), macadamia, pecans, sesame seeds, walnuts.

VEGETABLES: Asparagus, beans, beets, broccoli, brussel sprouts, cabbage, carrots, celery, cauliflower, corn, eggplant, dark leafy greens and lettuces, mushrooms, onions, green and dried peas, sweet and hot peppers, white and sweet potatoes, pumpkin, soybeans, watercress, winter squash, tomatoes. And a host of others.

I hope this article provided you with much information to make a wise choice when your at the grocery store next time.

To Good Health and Nutrition!

-James

Source Cited: www.maximizeyourmetabolism.com

Posted by James at 4:17:00 AM | Permalink

Is Barbecuing Really Healthier?

Hello Everyone,

People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it's easily avoided by substituting skinless chicken and fish.Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats: when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer). And these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill.In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat - red or white - is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed.Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast) tissue and cause changes in a cell's genetic material. However, we don't have proof that this process occurs in people.Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed.Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat's contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can't drip and cause smoking. Placing food in a foil packet also prevents smoking.The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body's ability to detoxify and excrete HCA before they do their damage.Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that's especially true when it's grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that's no problem, since the HCA reaction occurs only in foods with animal protein.

Hope this helps and makes sense to everyone!

To Good Health and Nutrition!

-James

Why Settle for another disappointing month in an unfit body? Click here to start getting fit FAST today!

Posted by James at 4:07:00 AM | Permalink

Saturday, November 04, 2006

Common Medical Issues

Hello Everyone,

I decided that I would post the most common medical conditions associated with obesity and the most common treatment for them. Please remember, the following is not meant to replace what your physician has prescribed or told you to do. It is simply to educate you on the illness and common medicinal and non-medicinal treatment. Always, follow you physician's advice on any of the following issues. I hope eveyone finds these informative and useful.

High Blood Pressure (hypertension)

“Blood pressure” is the pressure with which blood is being forced through the body’s blood vessels. Blood pressure rises and falls all the time. For example, exercising naturally causes blood pressure to rise temporarily. This is the way the body is able to get more blood to the parts of itself that need it. It is perfectly normal. Sometimes, though, blood pressure stays elevated, and it is then that it can become dangerous. High blood pressure is a very common disease, with very few symptoms until it reaches life-threatening levels. For this reason, it is often called “the silent killer”. Usually, the only way to diagnose it is by having your blood pressure checked several times in a row. By the time actual symptoms, such as headaches, nosebleeds, or blurred vision occur, it is likely that an advanced stage of this disease has been reached. The time to treat is before this level is reached. Hypertension can be caused by dysfunction in such organs as the kidneys, heart, blood vessels, and adrenals, but the most common form has no known organic cause and is thus labeled “essential hypertension .” Medical treatment usually consists of salt restriction, stress reduction and most commonly, drugs. The preventive and nutritional factors that can affect this disease are very similar to those listed above under Heart disease/cardiovascular disorders and Cholesterol levels, elevated. Recent work in the field indicates that it is not so much the avoidance of sodium (as in table salt) that is important, as the proper ingestion of sufficient amounts of potassium. Potassium is a mineral that acts in tandem with sodium—in a sense, as a counterbalance to it—in the body. It is found in large quantities in foods of plant origin (vegetables, fruits, whole grains).
Supplemental garlic and taurine (an amino acid) may also be helpful. Stress reduction is an important tool in controlling blood pressure. One of the best ways to accomplish this is with a technique called biofeedback, which is highly recommended. Regular aerobic activity is also very important in the treatment and prevention of this disease.

Ulcers (Stomach And Duodenal)

Ulcers are deteriorations (holes) in the lining of the stomach or upper small intestines (a region known as the duodenum. This disease is known to be exacerbated by excess stomach acidity, but may occur in cases of normal acidity as well. It is most often associated with infection by an organism called Helicobacter. The early stage of eventual ulcer disease is often gastritis, which literally means “inflammation of the stomach.” Symptoms may include abdominal pain, “heartburn ”, and sometimes, back pain. If the ulcer is severe and bleeding occurs, vomiting, diarrhea, black stools, anemia, dizziness and all other symptoms associated with internal bleeding may occur. Ulcers are a life-threatening disorder. In 20%-30% of all cases, the only symptom or sign is internal bleeding, which can be extremely serious. Any symptom that suggests an ulcer must always be taken very seriously. Any blood in stool, whether it is black or red, must be checked immediately by a physician. Medical treatment of ulcer disease consists of acid-reducing medications, dietary changes, antibiotics and medications for improving healing or protecting the involved areas. Surgery may be necessary in severe cases. There are some known causes and exacerbating factors for this disease, including: smoking, alcohol, coffee, some teas, spicy foods, and stress. Some include milk products in this list. Stress is a major factor and should be minimized as much as possible. Remember: “stress” is entirely determined by the mind of the person experiencing it. The same circumstances that are “stressful” to one person may be deemed “challenging” by another. We make our own stress. We can unmake it. Biofeedback and direct stress reduction therapy are two modalities by which this issue can be successfully addressed. Preventive and nutritional factors: Avoiding the causative influences mentioned above is vital. Also avoid over-the-counter calcium-based antacids, as they often cause a “rebound” phenomenon whereby more acid is produced by the stomach than would otherwise be made there. In other words, they may significantly worsen the problem. A diet high in fiber is helpful. Sugar should be avoided, as should the other offending items listed above. In general, smaller, more frequent meals are preferred to larger, less frequent ones. Sleeping on 2-3 pillows can help avoid reflux of food from the stomach into the esophagus (“food pipe”) and the resultant esophagitis (food pipe inflammation) that can cause. Nutrients that may help: vitamin A, vitamin B6, vitamin C (taken with food), vitamin E, zinc and the bioflavonoids. (All these are well-balanced in the BioSlim Formulas.) Additional supplementation may include lactobacillus, or friendly, beneficial intestinal bacteria, available in capsule or liquid form. A comprehensive nutritional program is very important. Of particular interest are: aloe vera extract, taken internally as a drink, and cabbage extract.

Heart disease / Cardiovascular disorders

Note: Anyone with a serious disorder of the heart should begin this and any program of activity and nutritional support slowly and carefully. This means that any exercise or increased activity program and the doses of the Formulas should be started at low levels, then increased gradually, as tolerated. The supervision of a physician is essential. The heart is at once the body’s strongest, most durable muscle, and its most sensitive. It pumps life-sustaining blood throughout the circulatory system, including vessels that in turn feed the heart itself. These tiny blood vessels that feed the heart itself are called the “coronary arteries” because of the crown-like structure they form on the surface of the heart. When the blood vessels of the body become congested and clogged, the vessels that are most susceptible are those feeding the heart (the coronary arteries) and the ones feeding the brain. A complete blockage of a coronary artery causes a heart attack, while vessel blockage in the brain causes a stroke. In either case, the underlying mechanism of the problem is the same: for one reason or another, some blood vessel(s) is/are no longer able to carry blood to the organ involved, which causes parts of that organ to die—i.e., a heart attack (heart tissue death) or a stroke (brain tissue death) occurs. Arteries can be partially blocked, causing insufficient blood supply. This causes chest pain or angina in the heart, or mini-strokes known as TIAs (“Transient Ischemic Attacks ”) in the brain. These temporary insufficiencies of blood supply are much more common than full-blown blockages, one reason for which is that full blockages can only happen a very few times before death occurs, while it is possible for insufficiencies to occur hundreds of times in one individual. If an artery feeding the heart is partially blocked, chest pain may occur under any conditions that cause blood to flow more heavily to other parts of the body, because this places a load on the heart (it must beat stronger and faster) and causes it to require more blood to function properly. This extra need for blood by the heart itself cannot be properly supplied when a blockage or partial blockage is present in the coronary arteries that feed it, and this causes pain in the muscle of the heart. Activities that can precipitate chest pain under these conditions include: any large meal, exertion of any kind, stress of any kind, exposure to cold, even the strain of moving bowels when constipated. Of course, any heart condition must be treated by a physician. Medical treatment usually consists of drugs and/or surgery. Diet and lifestyle are usually addressed via the admonitions to eat less fat and stop smoking. There has been a tremendous amount of research done in recent decades on the causes of heart disease and atherosclerosis, the process by which arteries become clogged. Much has been written on the effects of elevated cholesterol levels, though for the most part, this concept is far less relevant than most people believe. For many years, we were told to eat more unsaturated oils. Now, with the possible exception of monounsaturated oils like olive and avocado oils, this advice has been found to be baseless, even harmful. Eating more unsaturated oil does nothing to prevent heart disease, and may well increase the risk of certain other diseases, especially cancer. It looks now like it may even increase the risk of heart disease itself! Seems sacrilegious, doesn’t it? Prevention: Stopping the smoking of cigarettes is the single most effective measure any smoker can take to prevent heart disease. Weight reduction in cases of obesity is also vitally important. Controlling blood pressure is important too; in some cases, it may be accomplished through dietary measures as well as relaxation methods. Of course, out-of-control blood pressure must be treated by a physician. Getting a reasonable level of physical activity is also a very important and effective preventive measure. Nutritional factors: The importance of avoiding added fats cannot be overemphasized. This is true for many reasons, including the general importance of fat reduction and, less commonly known, the fact that certain kinds of fat molecules—the trans fatty acids caused by the processing and heating of unsaturated fat—appear to directly generate atherosclerosis, the plugging up of blood vessels in the body. A diet high in fiber is also very helpful. Soy products (soy protein, to be precise), in particular, have been found to be beneficial to the health of the heart and blood vessels. Nutritional supplementation includes most of the vitamins and minerals, such as: vitamin A, vitamin B6, folic acid, niacin, vitamin C, vitamin E, magnesium (especially important), chromium, selenium, iodine, zinc, and others. Additional potentially helpful supplementation includes the Essential Fatty Acids (EFA s), bromelain, CoQ10, extract of the plant ginkgo biloba, and garlic. CoQ10 and magnesium have also been found helpful in certain heart arrhythmias (irregular heartbeats). Historically, heart disease is a fairly new phenomenon, partly because people are living longer, but mostly because of the preponderance of non-foods being consumed today in place of real, whole, natural, recognizable food, and because of general inactivity. These are areas where you can do much to prevent disease and premature death.

I hope the above information on three (3) key medical areas have provided you the necessary education and guidance to make a healthy choice and lose the weight! Again, please remember to talk to your physician before starting or taking any of the suggested vitamins or minerals listed above.

To Good Health and Nutrition!

-James

(Source Cited: America Journal of Internal Medicine Online, Accessed November 3, 2006)

Posted by James at 8:31:00 AM | Permalink

Sunday, October 15, 2006

Potatoes - Friend or Foe For a Lean-Body?

Hello Everyone,

I would like to thank my great friend and Fitness Professional, Michael Geary for the information provided in the following article. For more information, I highly recommend Mike's book, Truth about Six Pack Abs.

I'd like to start a little discussion today about carbohydrates. In particular, potatoes. One reason I wanted to mention this is because so many articles with health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white. It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods!

There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples:

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.

Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read the Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example... a banana may have a high glycemic index, but let's say that you only ate a couple bites of a banana for a total of only 10 grams of carbohydrates. The glycemic load is just too low for your body to start packing on body fat just because you ate a high glycemic index fruit. I was just using that as an example... there's certainly nothing wrong with eating a whole banana.

Also, mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, this entire topic is explained in details in Mike's Truth about Six Pack Abs book.

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. At the conclusion of the study, the potato eaters had actually consistently lost wei.ght! I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.

Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein.

I hope this article has provided you with information that will enable you to make a wise decision concerning your food options!

To Good Health and Nutrition!

-James

Posted by James at 4:40:00 PM | Permalink

My Initial Story- Please Read

Hello Everyone,

In case you are visiting my site for the first time, please start off by reading "My Story Of Change." It clearly explains my reasons and dedication to losing weight and beating obesity!

So, I ask you to please check out my first posting, dated back to August 12, 2006. Simply click on the cooresponding Archived Date on the sidebar menu and look for the title "My Story of Change."

I wish you the best and join me as I fight obesity!

To Good Health and Wellness!

-James

Posted by James at 3:42:00 PM | Permalink

Sunday, September 24, 2006

Green Tea extract increases metabolic rates
Studies find many benefits

Hello Everyone,

I recently came across this article in the American Journal of Public Health, and felt that this was so interesting that I would share it with everyone.

Green tea extracts (Green Tea) has been found in several published studies to increase resting metabolic rate, help control appetite, improve food-induced thermogenesis (the heat the body creates after eating), and provide a host of other health benefits, such as lowering cholesterol and decreasing cancer risks. The efficacy of green tea extract has been tested in both animal and human studies. Significant weight loss was noted without changes to the diets of test subjects. Additional benefits were conferred when green tea extract was added to a weight control program of diet and increased activity. Food-induced thermogenesis (FIT) is the heat the body generates after eating. It is a prime way in which normally thin humans and animals burn up the calories ingested in food. FIT is found to be markedly diminished in overweight or obese subjects, leading investigators to theorize that anything that improves FIT should help in the weight loss effort. That is exactly what researchers found in studies utilizing high-EGCG green tea extract. (EGCG is epigallocatechin gallate, a primary active polyphenol component of green tea.) They also found that all the major components of green tea extract were important in achieving the observed results, some directly, others synergistically. In other words, it took the complete extract, as opposed to individual chemicals, to get the full benefit observed, though some benefits accrue even from individual components.

Many benefits of Green Tea

In separate studies, green tea was found to decrease high cholesterol levels and decrease the incidence of certain forms of cancer. One study found an apparent reduction of two-thirds in the incidence of prostate cancer as a result of ingesting green tea. Japanese researchers reported that increased consumption of green tea prior to clinical cancer onset is significantly associated with improved prognosis of stage I and II breast cancer. Green tea also appears to inhibit various human tumors in test tubes, including specific leukemic and skin cancers, and carcinomas of the breast, gastrointestinal tract, colon, and lung.

Topical application of the major polyphenol antioxidant in green tea (EGCG) reduces the amount of free radicals and inflammatory prostaglandins produced by immune cells in skin in response to UVB sunrays.

Epicatechins from green tea also lowered “apoB” (the main protein in harmful low density lipoprotein (LDL), by almost a half. ApoB levels predict heart disease more accurately than any cholesterol measure. According to researchers, green tea extract components block cholesterol absorption and increase excretion of cholesterol-containing bile salts and fatty acids in the stool.

Green tea extract also speeds the breakdown of triglycerides to fatty acids so they can be burned as energy, which may in turn be related to green tea’s ability to facilitate weight loss in obese individuals.

Safe and Recommended

Green tea extract (Green Tea) appears to be highly beneficial in many ways, especially in the treatment of obesity and the prevention of cancer. Since its reported side-effect profile is quite benign, it can be recommended for anyone seeking these or any of the other known benefits of green tea.

So a word of advice from me; It would be highly beneficial for everyone to drink a few cups or glasses of hot or cold Green Tea each and every day! It is available at any store, in regular tea bags, not the pre-bottled green tea, that is loaded with sugars, but by the bags and brew it yourself!

My great friend and fitness expert Michael Geary has mentioned this to me numerous times, and discusses it thorougly on his site and in his book, which if you haven't already purchased, I would highly recommend it as an excellent read, just click on: TruthAboutAbs.com, and take a look at all the numerous articles and helpful information provided that everyone needs to know!

To Good Health and Nutrition!

-James

Posted by James at 5:32:00 PM | Permalink

Thursday, September 07, 2006

Why People Overeat?

Hello Everyone,

My good friend and fitness expert, Michael Geary, of TruthAboutAbs.com brought this article to my attention, that I felt was such a good read, I would post on my site for everyone to view. If you would like to view this article from its original site, visit the article on:

Bottom Line Health.

The fact that people continue to smoke cigarettes defies logic, given the enormous amount of harm it does to an individual. Similarly, people who are overweight continue along their current path despite the frequent new studies about the dangers of being overweight. There is an obesity epidemic in America - clearly there is more than just too many French fries going on for these individuals."Agreed," say life coaches Lauren Zander and Meredith Haberfeld, principals of the Personal Evolution Group, who spoke with me about why people are not dealing with the very real danger that excess weight presents. According to them, the situation of too many pounds isn't a matter of yet another diet. "It isn't about cheesecake," said Lauren. Rather it is about individuals who do not feel proud of themselves in general, be it their bodies or their station in life, which in turn makes them feel like they cannot control their lives nor do anything to change the situation. Lauren and Meredith work with their clients to help them understand that they indeed are the only ones in control of their bodies and their lives and they can lose weight once they understand what is driving them to eat unhealthfully in the first place.

LEARN THAT YOU CAN TAKE CHARGE

Having what you want in all areas of your life is about integrity, or doing what you say you will do. Food is just one measurable example of the bigger picture. Interestingly, learning to keep your word with regard to what you do or do not eat and whether or not you control your weight is a building block to all of your other dreams. When you learn to honor your body you will also learn to honor the other hopes and dreams you have in your life, since, as you will see, being at a healthy weight is simply another item on a person's list of hopes and dreams.The first step in losing weight, therefore, is to take ownership of your choice to lose weight and of your body. There is some number on the scale and an image you want to see when you look in the mirror that will delight you. This is not based on what other people think - it is the number on the scale and the way of looking that makes you happy. Not achieving these goals holds back your self-confidence.Step two, says Lauren, is for a person to accept the body that he/she was given- and work with it. "Many people actually separate themselves mentally from their body because they feel they "got stuck" with the one they have, rather than having had a choice in getting the one they would have preferred," explains Lauren.The problem is exacerbated by a more general resentment about being stuck with life and having had no choice or control about that either. The way these "victims" express their resentment is through resistance, breaking rules like teenagers who act out. You hear this all the time in attitudes of "who cares," "have another drink" and, for our purposes here, "but I like doughnuts." By numbing themselves through thoughtless eating, people further separate themselves from their bodies.

MAKING THE SHIFT

The question to ask yourself, then, is this: What number and picture do you carry in your mind? Remember, that number is the number that makes you feel great and confident -- it is not about being a cover model. It's crucial when you answer this to be absolutely honest -- no attempts to deny or justify why you aren't there. Then, once you have your number and image, it must become a part of your life, much like brushing your teeth is a part of your life.This is not about dieting, it is about making a promise to yourself and learning to keep that promise. Making promises to yourself and keeping them is the foundation for having what you want in every area of your life. Food and diet is a relatively easy and visible place to practice making these promises to yourself. This is not a superficial gesture, Lauren emphasizes, because reaching your weight goal shows you that you can meet your own ideal.In fact, weight loss is a particularly dramatic act because it is such visible evidence that shows change is possible and that you can affect it. So, each day you brush your teeth and you follow your food promises. If you break your food promises, look at the excuses you told yourself as to why you chose to eat dessert or have a second helping and then go back and reaffirm the weight you intend to be and how you are going to get there. Of course making these promises are easier said than done. It takes considerable focus and effort and many find they are better able to do this by working with a life coach or other professionals who understand food addiction and weight issues.In particular, Meredith explains that successful weight loss also requires investigating your dysfunctional relationship with food. All overweight people have a personal history with food that they've turned into a running saga, she says, a character-filled drama that goes back to childhood and sticks in memory with perpetual thorns. Your task now is to dislodge these thorns, watching for how you connect other people to your food choices, which in turn gives it disproportionate power over your life. As an example, rather than admitting that you are choosing to eat oversized portions, you may connect eating with being safe. By seeing the saga you have been living in, you can then see that you are not just a character in your drama -- you are in fact its author. And, most important, you are now free to construct a new life for yourself. You can dismantle the old stories that were never true and create new ones about the role food plays in your life, creating positive associations with the right foods and no longer "medicating yourself" with the wrong ones. Once you accept and embrace being the one in charge, you are ready to get down to the business of reaching your weight-loss goal. Lauren advises starting small.

SET A FEW NEW RULES EACH WEEK

For the first week, for example, you might limit bread and desserts to no more than twice a week. Next you might eliminate them completely and add in more fruits and vegetables, and so on.Throughout, however, keep a list of what you are eating. This will make you more mindful about your choices and help you spot potential problem areas. People who have more than 20 pounds to lose may need to get a coach or join a group such as Greysheet, a branch of Overeaters Anonymous, says Lauren. She recommends it as an excellent, though admittedly intense, way to overcome personal food addictions.Being in charge of being in a body you love is win-win in every way. Lauren reports that people find having accomplished it makes everything get better. Besides improving your health, it energizes your confidence and understanding that you can do well for yourself. Once that is in motion, she adds, it carries over to the other areas of your life. If you start to measure how much you suffer because you don't love your body, you understand this is about happiness, not dieting.

I hope everyone enjoyed the article and learned many valuable motivational strategies.

To Good Health and Nutrition!

-James

Source Cited: Bottom Line Health

Posted by James at 2:30:00 AM | Permalink

Sunday, September 03, 2006

Artificial Sweetners- Friend or Enemy...

Hello Everyone,

My good friend and fitness expert, Michael Geary, of TruthAboutAbs.com brought this article to my attention. Since the majority of us use "Artificial Sweetners" in place of regular sugar, I felt this was an extremely important article to post on my site for everyone to read and understand.

I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?

Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)

Aspartame

Saccharine

Acesulfame Potassium (aka - acesulfame K)

These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one of them).

Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.

The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.

I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry. We will get past the marketing hype for you and decipher the truth. We will also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.

The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils.

Which evil is worse?

I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.

On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:

Some have been linked to potential cancer risks
Negative effects on the liver, kidneys, and other organs
Stimulating cravings
Gastrointestinal problems
Developmental problems in children and fetuses
Headaches
And too many more issues to list...

Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.

Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners!

So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US).

Even though these alternatives still have the same amount of calories as sugar or corn syrup, honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.

Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!

An all natural sweetener, called Stevia is your answer! It is a natural, safe alternative sweetener when you still want to save a little on calories and sugar.

Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar. Something interesting that I heard recently was that artificial sweeteners are banned in Japan, and therefore Stevia is a very popular alternative over there.

One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.

I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.

(You can find Stevia at any "Organic Food Store", or even online at the "Vitamin Shoppe.")

It is well worth the extra money to keep yourself healthy!

To Good Health and Nutrition!
-James

Posted by James at 1:31:00 PM | Permalink

My Fight with Obesity and How I'm Beating It!

Wednesday, December 20, 2006

Sunday, November 19, 2006

Saturday, November 04, 2006

Sunday, October 15, 2006

Sunday, September 24, 2006

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Sunday, September 03, 2006

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