If you've ever been as near as a few feet away from any health food store, or even a supermarket, you should know firsthand that there is no shortage of protein powders available on the market today. In an effort to increase your daily protein intake easily, you've probably been tempted to buy one or more of these (or maybe you already have) and made them a part of your fat burning meal plans.
But there's a problem...
Until now, there has not been a protein powder that I felt confident recommending to you or even taking myself (there may be 1 or 2 on the market, but they're either ridiculously expensive or taste downright awful).
First - most protein powders are sweetened with artificial sweeteners. If your protein powder lists aspartame or sucralose as the sweetener...throw it out! These sweeteners are downright dangerous and toxic to your body and seriously hinder your fat burning efforts. Instead of helping you burn fat by increasing your protein intake, these artificially sweetened protein powders prevent you from losing fat by overwhelming your body with harmful toxins. Throw it away now, - in the bin!
Second - most protein powders are not only using a low quality source of whey, they are processing it at high temperatures. This method of manufacture completely denatures the protein and decreases the protein value (making it kind of pointless and a waste to take at that point). Sadly, it is extremely difficult to find out exactly how your protein powder has been processed as the owners of most protein powder companies are big corporations and difficult to get a hold of, they are not going to give up their secrets easily.
Well Prograde Nutrition have finally done it. They have finally formulated a Protein Powder that is not only delicious, but one that is sweetened with Stevia (a completely natural sweetener) and have only used the highest quality, cold processed whey. See this BBC article on Stevia.
The best thing about the people at Prograde is that they listen! Myself and many other fitness authors that I truly respect were downright honest with them and told them frankly we would not recommend any protein powder with artificial sweeteners in it! Guess what happened? They actually listened and spent months formulating this new product.
This is as much great news for me as it is for you. If I have a protein option that's going to be easier than scrambling eggs for breakfast or making a full post workout meal, Then I'll take it! With this new protein powder, I'm going to be able to maintain my current protein intake in a much easier way.
You can read more on this subject in Mike Geary's ebook the Truth about Six Pack Abs
Footnote: Read another of my posts on Whey Protein, Effective whey protein weight loss support
- USDA Report
Thursday 12 November 2009
Wednesday 11 November 2009
Are you suffering from the Portion Distortion Syndrome?
A couple years ago I was suffering from a condition that is not too commonly discussed, but does very often appear in many restaurants, parties and homes all over the world. Yes, you too may be suffering from this horrible condition and not even know it. What is this awful affliction? Well it's called: Portion Distortion, and it just may be what is holding you back from reaching your weight loss goals.
I can remember one particular occasion when I saw portion distortion at its very best. I was at a family party at a Spanish restaurant celebrating the Christening of my baby nephew Alex. Here I was chit chatting with guests and catching up with friends and relatives when I see the waiters walk out of the kitchen with what looked like the most insane servings of steaks, lobsters, chicken and salmon on each plate. At first I was thinking they were serving each plate on each table "family style", where the whole table could each enjoy a piece. I was wrong. One plate was for one person and the amount of food on each was downright scary.
I walked back to my table and said to my husband, "Holy smokes! Wait until you see the size of the portions!" My husband replied, "Oh Isabel, you exaggerate. You think one extra grain of rice on the plate is too much. I'm sure it's fine for normal people." There's a good question. Do we even know what a normal portion is anymore? Or a better question to ask ourselves would be, What is a healthy portion?
By the look on my husband's face when a huge mountain of chicken masala was placed in front of him and a lobster larger than my nephew on a 1 pound bed of 1 (I swear. That is no exaggeration) was placed in front of me, I knew he agreed this was not "normal" by any means.
Here's the sad and most unfortunate part. I would say that 75% of the people in the room ate the entire portion that was served to them. I realize each one of us is different, requiring different amounts for our body size and metabolic type, but no one and I mean no one needs 2 pounds of chicken, 20 ounces of steak, or 1 pound of rice in one sitting (sorry to break it to you). Could you eat this much over the course of one day? Of course you could. One meal though? Obviously not a healthy portion by any means.
Restaurants are not the only place where portion distortion creeps into our lives. We often do the same thing at home, serving ourselves one reasonable, healthy portion and then going again for seconds. If you are still hungry, then of course you shouldn't go hungry, but often it is not hunger that draws us back to the kitchen for more. It's the fact that the food just tasted good in the first place or that we ate so fast we didn't even get a chance enjoy the meal.
If you think too much food on your plate may be what's stopping you from seeing the weight come off, here are a few tips to help you battle the Portion Distortion Syndrome:
1. Eat Slowly. Yes, I know, In our fast paced society, it is a bit difficult to make the time to eat slow and enjoy your meal. I am not asking for a 2 hour lunch break here. All it takes is approximately 20 minutes for your brain and your stomach to register that food has arrived and calm your hunger. When we inhale our meal (and boy did I see some inhalers this weekend) in the first 5 minutes that it has been served, we do not give our bodies enough time to register the "I'm not hungry anymore" cue and of course we are left hungry and searching for more food. Give yourself a minimum of 20 minutes to eat before deciding if more food is even necessary. Savor each bite of food and chew it thoroughly (no inhalers, please!) For those of you that suffer from any gastrointestinal distress, you will actually find that this will greatly enhance your digestion just chewing your food more thoroughly and creating more digestive enzymes in your body.
2. When at restaurants or parties, take a good look at what is on your plate before you even pick up the fork. Figure out exactly how much of it would be healthy for you at this particular meal. This is what my husband did with his mountain of chicken and mashed potatoes. He said to me, "If I eat 1 and ½ pieces of chicken (there was 4 huge pieces on his plate) and half of these mashed potatoes, that is probably more than enough right?". Then he proceeded to cut exactly that much and put it over to one side of his plate and ate from there. If you just start attacking your plate the second it shows up in front of you, the whole thing will be gone (hopefully not including the plate itself) before you even realize it! The scary part is you won't even know how much you ate! We have all had those moments of total regret when our stomach is aching and we're asking ourselves "Why did I eat so much? Why didn't I stop sooner?" A better question to ask before this happens is "How much can I eat now and how much can I have again later?" Give yourself just 2 minutes to assess the portion that would be best for you and take the rest home. Not only will you prevent the stomach pains, but you will get to enjoy this delicious meal twice.
3. At home, put exactly what you intend to eat on your plate before you start eating. Take your time enjoying the food you have in front of you and don't make this an eating race with the rest of the table. I am often the last person finished at the table and I don't care. Why should I rush? Unless we have plans or somewhere to be there is no need for me to eat my whole dinner plate in 5 minutes. Not only do I enjoy my meal, but I enjoy talking to my family members during our meal and even put my fork down a few times to digest between bites (imagine that, putting the fork down). I know we are often influenced by the people eating around us and if everyone else is eating fast we have a tendency to follow. Keep at your own pace and have people follow your lead. I know when people eat with me they do have a tendency to eat much slower because I am not inhaling. You will influence others around you to eat healthier without even knowing it.
4. Always remember, there is more where that came from. Chances are none of us are going to suffer from a lack of food, especially when it comes to dining out and being invited to parties. There is no need to eat today like it is the last day that food is being served on this planet. You don't receive a special reward for "cleaning your plate" or finishing your meal the fastest. There is always more food available for your next meal (many times there is just too much food available) and we can always take food home with us or eat again in a few hours if we get hungry.
What did I do with my gigantic lobster and 1 pound mountain of rice? Actually my order was confused and I split my sister's salmon with her (which must have been at least 14 ounces) and we each had a healthy and satisfying piece with green beans and spanish rice on the side. The lobster and rice went home with another relative to serve to her entire family the next day.
Be careful of the Portion Distortion Syndrome. Use the above tips and I know weight loss will come much easier.
My friend Isabel De Los Rios who is a Certified Nutritionist and Certified Exercise Specialist is the author of The Diet Solution Program
I can remember one particular occasion when I saw portion distortion at its very best. I was at a family party at a Spanish restaurant celebrating the Christening of my baby nephew Alex. Here I was chit chatting with guests and catching up with friends and relatives when I see the waiters walk out of the kitchen with what looked like the most insane servings of steaks, lobsters, chicken and salmon on each plate. At first I was thinking they were serving each plate on each table "family style", where the whole table could each enjoy a piece. I was wrong. One plate was for one person and the amount of food on each was downright scary.
I walked back to my table and said to my husband, "Holy smokes! Wait until you see the size of the portions!" My husband replied, "Oh Isabel, you exaggerate. You think one extra grain of rice on the plate is too much. I'm sure it's fine for normal people." There's a good question. Do we even know what a normal portion is anymore? Or a better question to ask ourselves would be, What is a healthy portion?
By the look on my husband's face when a huge mountain of chicken masala was placed in front of him and a lobster larger than my nephew on a 1 pound bed of 1 (I swear. That is no exaggeration) was placed in front of me, I knew he agreed this was not "normal" by any means.
Here's the sad and most unfortunate part. I would say that 75% of the people in the room ate the entire portion that was served to them. I realize each one of us is different, requiring different amounts for our body size and metabolic type, but no one and I mean no one needs 2 pounds of chicken, 20 ounces of steak, or 1 pound of rice in one sitting (sorry to break it to you). Could you eat this much over the course of one day? Of course you could. One meal though? Obviously not a healthy portion by any means.
Restaurants are not the only place where portion distortion creeps into our lives. We often do the same thing at home, serving ourselves one reasonable, healthy portion and then going again for seconds. If you are still hungry, then of course you shouldn't go hungry, but often it is not hunger that draws us back to the kitchen for more. It's the fact that the food just tasted good in the first place or that we ate so fast we didn't even get a chance enjoy the meal.
If you think too much food on your plate may be what's stopping you from seeing the weight come off, here are a few tips to help you battle the Portion Distortion Syndrome:
1. Eat Slowly. Yes, I know, In our fast paced society, it is a bit difficult to make the time to eat slow and enjoy your meal. I am not asking for a 2 hour lunch break here. All it takes is approximately 20 minutes for your brain and your stomach to register that food has arrived and calm your hunger. When we inhale our meal (and boy did I see some inhalers this weekend) in the first 5 minutes that it has been served, we do not give our bodies enough time to register the "I'm not hungry anymore" cue and of course we are left hungry and searching for more food. Give yourself a minimum of 20 minutes to eat before deciding if more food is even necessary. Savor each bite of food and chew it thoroughly (no inhalers, please!) For those of you that suffer from any gastrointestinal distress, you will actually find that this will greatly enhance your digestion just chewing your food more thoroughly and creating more digestive enzymes in your body.
2. When at restaurants or parties, take a good look at what is on your plate before you even pick up the fork. Figure out exactly how much of it would be healthy for you at this particular meal. This is what my husband did with his mountain of chicken and mashed potatoes. He said to me, "If I eat 1 and ½ pieces of chicken (there was 4 huge pieces on his plate) and half of these mashed potatoes, that is probably more than enough right?". Then he proceeded to cut exactly that much and put it over to one side of his plate and ate from there. If you just start attacking your plate the second it shows up in front of you, the whole thing will be gone (hopefully not including the plate itself) before you even realize it! The scary part is you won't even know how much you ate! We have all had those moments of total regret when our stomach is aching and we're asking ourselves "Why did I eat so much? Why didn't I stop sooner?" A better question to ask before this happens is "How much can I eat now and how much can I have again later?" Give yourself just 2 minutes to assess the portion that would be best for you and take the rest home. Not only will you prevent the stomach pains, but you will get to enjoy this delicious meal twice.
3. At home, put exactly what you intend to eat on your plate before you start eating. Take your time enjoying the food you have in front of you and don't make this an eating race with the rest of the table. I am often the last person finished at the table and I don't care. Why should I rush? Unless we have plans or somewhere to be there is no need for me to eat my whole dinner plate in 5 minutes. Not only do I enjoy my meal, but I enjoy talking to my family members during our meal and even put my fork down a few times to digest between bites (imagine that, putting the fork down). I know we are often influenced by the people eating around us and if everyone else is eating fast we have a tendency to follow. Keep at your own pace and have people follow your lead. I know when people eat with me they do have a tendency to eat much slower because I am not inhaling. You will influence others around you to eat healthier without even knowing it.
4. Always remember, there is more where that came from. Chances are none of us are going to suffer from a lack of food, especially when it comes to dining out and being invited to parties. There is no need to eat today like it is the last day that food is being served on this planet. You don't receive a special reward for "cleaning your plate" or finishing your meal the fastest. There is always more food available for your next meal (many times there is just too much food available) and we can always take food home with us or eat again in a few hours if we get hungry.
What did I do with my gigantic lobster and 1 pound mountain of rice? Actually my order was confused and I split my sister's salmon with her (which must have been at least 14 ounces) and we each had a healthy and satisfying piece with green beans and spanish rice on the side. The lobster and rice went home with another relative to serve to her entire family the next day.
Be careful of the Portion Distortion Syndrome. Use the above tips and I know weight loss will come much easier.
My friend Isabel De Los Rios who is a Certified Nutritionist and Certified Exercise Specialist is the author of The Diet Solution Program
Wednesday 28 October 2009
Foods to alleviate back pain
Hi It's Isabel - new post
In my house there's a phrase I hear quite often...
"Oh, my back hurts!"
Why?
Because my dear old husband, Stewart, suffers from back pain... just like more than half of all adults in the western world.
Yes, we can lay some blame on college football and a desk job that keeps him seated for more than 8 hours a day. But there are a lot of factors that make the situation worse and, luckily, a lot of things that can be done to make the situation better.
One thing Stewart always does say is when he's eating really well, and staying away from "junky" foods his back feels much, much better. (What do you mean? Isabel's husband doesn't eat perfectly all the time?) Nope, definitely not (sorry sweetie, I just ratted you out).
Some people would say this may be because the more weight you're carrying around on your body, the more strain you are putting on your back. Yes, this is probably true, but my husband is not overweight, so there must be something else to this.
Whats the reason?
Inflammation.
Specifically internal inflammation and this kind of inflammation can be greatly controlled by the food you eat.
Internal inflammation is a lot like external inflammation but you can't see it so it is not as obvious to us. When you sprain your ankle, your body's natural response is to signal pain (so you won't keep moving and cause more damage) and will also cause inflammation in the injured area (again, so you'll just lie on the couch and chill out). It will also direct fresh blood, antibodies, and vital cells to the area to aid in the healing process. This sounds all fine and dandy but when your body creates inflammation and pain signals in your lower back, sometimes debilitating you for the day, it is not so fine and dandy anymore. Like my husband, you may have experienced this before.
I have had plenty of people look at me like I was crazy when I tried to tell them that if they just eliminated "inflammatory foods" from their meal plans, a lot of the pain would go away. Especially medical professionals who have been so accustomed to just prescribing surgery or pain medications to alleviate bad backs. But I have seen it happen right before my eyes time and time again. People need to eliminate inflammatory foods like wheat, dairy and sugar, and voilà
...Back pain gone in a few weeks.
So what kind of foods should you avoid and which foods should you eat to control and prevent back pain?
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol
Atlantic Salmon (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Green tea
Water
Olive oil
In my house there's a phrase I hear quite often...
"Oh, my back hurts!"
Why?
Because my dear old husband, Stewart, suffers from back pain... just like more than half of all adults in the western world.
Yes, we can lay some blame on college football and a desk job that keeps him seated for more than 8 hours a day. But there are a lot of factors that make the situation worse and, luckily, a lot of things that can be done to make the situation better.
One thing Stewart always does say is when he's eating really well, and staying away from "junky" foods his back feels much, much better. (What do you mean? Isabel's husband doesn't eat perfectly all the time?) Nope, definitely not (sorry sweetie, I just ratted you out).
Some people would say this may be because the more weight you're carrying around on your body, the more strain you are putting on your back. Yes, this is probably true, but my husband is not overweight, so there must be something else to this.
Whats the reason?
Inflammation.
Specifically internal inflammation and this kind of inflammation can be greatly controlled by the food you eat.
Internal inflammation is a lot like external inflammation but you can't see it so it is not as obvious to us. When you sprain your ankle, your body's natural response is to signal pain (so you won't keep moving and cause more damage) and will also cause inflammation in the injured area (again, so you'll just lie on the couch and chill out). It will also direct fresh blood, antibodies, and vital cells to the area to aid in the healing process. This sounds all fine and dandy but when your body creates inflammation and pain signals in your lower back, sometimes debilitating you for the day, it is not so fine and dandy anymore. Like my husband, you may have experienced this before.
I have had plenty of people look at me like I was crazy when I tried to tell them that if they just eliminated "inflammatory foods" from their meal plans, a lot of the pain would go away. Especially medical professionals who have been so accustomed to just prescribing surgery or pain medications to alleviate bad backs. But I have seen it happen right before my eyes time and time again. People need to eliminate inflammatory foods like wheat, dairy and sugar, and voilà
...Back pain gone in a few weeks.
So what kind of foods should you avoid and which foods should you eat to control and prevent back pain?
Foods to avoid to control and eliminate inflammation (i.e. inflammatory foods)
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol
Foods to eat to control and eliminate inflammation (i.e. anti-inflammatory foods)
Atlantic Salmon (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Green tea
Water
Olive oil
Friday 16 October 2009
Not all fat makes you fat.
Hello Everyone, I am going to discuss fats.
There is an incredible thing that happens when you lose weight and finally get your health in order (I'm not talking about buying a new bikini)...Everyone wants to know how you did it. Am I right?
This is exactly what has happened to my mom. Last year she lost 40 pounds and was able to stop taking her blood pressure and cholesterol medications just by using the principles in The Diet Solution (I haven't asked her about the bikini).
Now, even a year later, all of her friends are constantly calling her to ask their nutrition and health questions. Funny thing, they never want to talk to me, they only want to talk to her!
Last week my mom called me and needed a bit of help. "Isabel, I tried to tell one of the ladies at the YMCA where I exercise that she should use coconut oil to cook and she nearly fell off the exercise machine. I think she thought I was trying to kill her. She said her doctor told her to stop eating all saturated fat and that oils like coconut oil are fattening. How do I explain to her that it's actually good for her?"
This same scenario happens to me all the time. People have a really hard time believing that coconut oil is not "fattening" or "dangerous". We have all been falsely led to believe that fat, especially saturated fat, is the cause of our weight gain and health problems. This is only true half true. Some fats like hydrogenated oils and vegetable oils do contribute to heart disease and weight gain, but good fats like coconut oil, butter and olive oil are actually great fats for our bodies. Think about how much healthier people were in the late 1800's and very early 1900's. Heart disease was almost unheard of back then.
Let's put some of these MYTHS about coconut oil to rest right now.
Myth 1 - Coconut Oil contains a lot of fat so it must be fattening.
Truth - Not all fat makes you fat (I want to get this tattooed on my forehead). Certain fats do cause weight gain, but other good fats will actually burn unwanted fat off your body and accelerate your metabolism. I explain this in much more detail in the FATS Chapter of The Diet Solution Program so be sure to reference your manual for those details.
Myth 2 - Coconut Oil contains almost all saturated fat so it must be bad for you.
Truth - Saturated Fat is not the cause of heart disease, weight gain and high cholesterol. Saturated Fat has been falsely accused and it is SUGAR that is Enemy Numero Uno (It is worse than the Joker in Bat Man). Again, this is explained thoroughly in your manual (The Truth About Saturated Fat), stating facts and figures that prove saturated fat is really not our major problem.
Myth 3 - Coconut Oil should be avoided by those who are at risk for heart disease .
Truth - The fat in coconut oil is one of the healthiest oils you can consume (yes, even for those with heart disease). It is rich in lauric acid, which is known for its antiviral, antibacterial, and antifungal properties and contains no trans fat. The saturated fat in coconut oil is different than many other oils in that it is of the medium-chain fatty acid (MCFA) variety. The body digests MCFAs more easily and sends these fats directly to the liver where they are immediately converted into energy. Now isn't that great? A fat that is used to make energy instead of storing it on our bodies. We can all use some of that.
I highly recommend everyone use unrefined, organic coconut oil for all of their cooking needs. 1 - 2 tsps for most cooking is more than enough. You can even use it raw if you like as I think, it tastes OH SO DELICIOUS! I usually have about 2-3 total TBSPs per day which is a perfect amount for a fat burning eating plan. While it's really good for you, there's no need to go overboard.
If you have a hard time finding coconut oil in your local supermarket here in the USA, I buy mine here:
http://wildfamilynaturals.com
Now go right ahead and enjoy your coconut oil.
There is an incredible thing that happens when you lose weight and finally get your health in order (I'm not talking about buying a new bikini)...Everyone wants to know how you did it. Am I right?
This is exactly what has happened to my mom. Last year she lost 40 pounds and was able to stop taking her blood pressure and cholesterol medications just by using the principles in The Diet Solution (I haven't asked her about the bikini).
Now, even a year later, all of her friends are constantly calling her to ask their nutrition and health questions. Funny thing, they never want to talk to me, they only want to talk to her!
Last week my mom called me and needed a bit of help. "Isabel, I tried to tell one of the ladies at the YMCA where I exercise that she should use coconut oil to cook and she nearly fell off the exercise machine. I think she thought I was trying to kill her. She said her doctor told her to stop eating all saturated fat and that oils like coconut oil are fattening. How do I explain to her that it's actually good for her?"
This same scenario happens to me all the time. People have a really hard time believing that coconut oil is not "fattening" or "dangerous". We have all been falsely led to believe that fat, especially saturated fat, is the cause of our weight gain and health problems. This is only true half true. Some fats like hydrogenated oils and vegetable oils do contribute to heart disease and weight gain, but good fats like coconut oil, butter and olive oil are actually great fats for our bodies. Think about how much healthier people were in the late 1800's and very early 1900's. Heart disease was almost unheard of back then.
Let's put some of these MYTHS about coconut oil to rest right now.
Myth 1 - Coconut Oil contains a lot of fat so it must be fattening.
Truth - Not all fat makes you fat (I want to get this tattooed on my forehead). Certain fats do cause weight gain, but other good fats will actually burn unwanted fat off your body and accelerate your metabolism. I explain this in much more detail in the FATS Chapter of The Diet Solution Program so be sure to reference your manual for those details.
Myth 2 - Coconut Oil contains almost all saturated fat so it must be bad for you.
Truth - Saturated Fat is not the cause of heart disease, weight gain and high cholesterol. Saturated Fat has been falsely accused and it is SUGAR that is Enemy Numero Uno (It is worse than the Joker in Bat Man). Again, this is explained thoroughly in your manual (The Truth About Saturated Fat), stating facts and figures that prove saturated fat is really not our major problem.
Myth 3 - Coconut Oil should be avoided by those who are at risk for heart disease .
Truth - The fat in coconut oil is one of the healthiest oils you can consume (yes, even for those with heart disease). It is rich in lauric acid, which is known for its antiviral, antibacterial, and antifungal properties and contains no trans fat. The saturated fat in coconut oil is different than many other oils in that it is of the medium-chain fatty acid (MCFA) variety. The body digests MCFAs more easily and sends these fats directly to the liver where they are immediately converted into energy. Now isn't that great? A fat that is used to make energy instead of storing it on our bodies. We can all use some of that.
I highly recommend everyone use unrefined, organic coconut oil for all of their cooking needs. 1 - 2 tsps for most cooking is more than enough. You can even use it raw if you like as I think, it tastes OH SO DELICIOUS! I usually have about 2-3 total TBSPs per day which is a perfect amount for a fat burning eating plan. While it's really good for you, there's no need to go overboard.
If you have a hard time finding coconut oil in your local supermarket here in the USA, I buy mine here:
http://wildfamilynaturals.com
Now go right ahead and enjoy your coconut oil.
Tuesday 13 October 2009
Top 10 Foods you May Think are Healthy, but are NOT
Hi Its Isabel:
Just a few weeks ago I told you how I spent the weekend filming some great fat loss nutrition videos. Well one thing I had to do before I started filming was go to the grocery store and buy several "bad" food items and "good" food items (Actually, I already had most of the good in the fridge, so that part was easy).
I walked up and down the aisles looking for foods that claimed to be "healthy" or "good for you", but listed ingredients on the label like high fructose corn syrup, hydrogenated oil and artificial sweeteners.
Do you know what happened?
Before I knew it, I had a cart completely full. The number of products I found seemed endless. I couldn't believe all the false marketing claims all over these foods and needless to say, I ended up ridiculously angry by the end of this trip! (Don't worry. I abstained from throwing stuff around the store. I try and keep my composure in public.)
Why would I get so angry? Well it just makes me so mad to imagine all the people that have fallen for these false claims...all in an effort to eat healthy or try to lose weight. It breaks my heart actually (and no, I'm not exaggerating), probably because I used to be one of those people who thought they were doing the "right" thing but I had fallen for all of this false marketing as well.
Now it would take me pages and pages to list all the foods and ingredients I found in each of these products, but here
Isabel's "Top 10 Foods you May Think are Healthy, but are NOT" (and I'm going to hope that your favorite meal, snack or drink is not on this list):
1. Whole Wheat bread - all contain enriched flour and some contain high fructose corn syrup
2. Low Fat and/or Low Sugar Salad Dressings - canola oil, sugar (or some use artificial sweeteners instead...which is worse!)
3. Sports Drinks - high fructose corn syrup, not to mention all the nasty dyes that are used to make it all sorts of fluorescent colors
4. Dry Roasted Almonds - canola oil and some add sugar
5. Almost all Protein and Energy Bars - soy and sugar
6. Almost all High Protein and High Fiber cereals - soy and canola oil
7. Low Sugar Instant Oatmeal - sugar, soy, and artificial sweeteners
8. Diet and Weight Loss Shakes (and other diet shakes) - canola oil and sugar
9. 100 Calorie Snack Packs - enriched flour and artificial sweeteners
10. Flavored Yogurt - sugar or artificial sweeteners
Take a look in your fridge and in your pantry right now and see if any of your favorite foods contain ingredients that may just be stopping you from reaching your fat loss goals. Sometimes, seeing results or overcoming a weight loss plateau is as easy as getting rid of some of these so called "healthy" foods.
Now on to a happier topic...
I've got some great news!
I've been asked to speak at a LIVE, in person event, along with some of my favorite fitness authors and coaches. Not only is this an incredible honor, but it is a great opportunity for me to meet you and all of my other wonderful readers and subscribers. I'm so excited!
This event will be taking place in sunny Tampa, Florida January 16th - 18th, 2010.
The weekend will be jam-packed with activities, each day beginning with morning workouts instructed by premier bootcamp coaches like Craig Ballantyne and Scott Colby, followed by motivational and educational presentations in the Grand Ballroom from training, nutrition, and mindset experts like Joel Marion, Jon Benson, Vince Del Monte, Shawn Phillips, Holly Rigsby and ME...just to name a few!
And yes, there will be plenty of time to interact and socialize!
Tickets will go on sale next week and I know seats are going to be limited (all of the speakers, including myself, want to make sure we have enough time to meet all of the attendees). All you need to do right now is clear your calendar for January 16th - 18th and watch your email inbox early next week for the link to the early bird discount. I'll be sure to let you know the second these tickets become available.
Just a few weeks ago I told you how I spent the weekend filming some great fat loss nutrition videos. Well one thing I had to do before I started filming was go to the grocery store and buy several "bad" food items and "good" food items (Actually, I already had most of the good in the fridge, so that part was easy).
I walked up and down the aisles looking for foods that claimed to be "healthy" or "good for you", but listed ingredients on the label like high fructose corn syrup, hydrogenated oil and artificial sweeteners.
Do you know what happened?
Before I knew it, I had a cart completely full. The number of products I found seemed endless. I couldn't believe all the false marketing claims all over these foods and needless to say, I ended up ridiculously angry by the end of this trip! (Don't worry. I abstained from throwing stuff around the store. I try and keep my composure in public.)
Why would I get so angry? Well it just makes me so mad to imagine all the people that have fallen for these false claims...all in an effort to eat healthy or try to lose weight. It breaks my heart actually (and no, I'm not exaggerating), probably because I used to be one of those people who thought they were doing the "right" thing but I had fallen for all of this false marketing as well.
Now it would take me pages and pages to list all the foods and ingredients I found in each of these products, but here
Isabel's "Top 10 Foods you May Think are Healthy, but are NOT" (and I'm going to hope that your favorite meal, snack or drink is not on this list):
1. Whole Wheat bread - all contain enriched flour and some contain high fructose corn syrup
2. Low Fat and/or Low Sugar Salad Dressings - canola oil, sugar (or some use artificial sweeteners instead...which is worse!)
3. Sports Drinks - high fructose corn syrup, not to mention all the nasty dyes that are used to make it all sorts of fluorescent colors
4. Dry Roasted Almonds - canola oil and some add sugar
5. Almost all Protein and Energy Bars - soy and sugar
6. Almost all High Protein and High Fiber cereals - soy and canola oil
7. Low Sugar Instant Oatmeal - sugar, soy, and artificial sweeteners
8. Diet and Weight Loss Shakes (and other diet shakes) - canola oil and sugar
9. 100 Calorie Snack Packs - enriched flour and artificial sweeteners
10. Flavored Yogurt - sugar or artificial sweeteners
Take a look in your fridge and in your pantry right now and see if any of your favorite foods contain ingredients that may just be stopping you from reaching your fat loss goals. Sometimes, seeing results or overcoming a weight loss plateau is as easy as getting rid of some of these so called "healthy" foods.
Now on to a happier topic...
I've got some great news!
I've been asked to speak at a LIVE, in person event, along with some of my favorite fitness authors and coaches. Not only is this an incredible honor, but it is a great opportunity for me to meet you and all of my other wonderful readers and subscribers. I'm so excited!
This event will be taking place in sunny Tampa, Florida January 16th - 18th, 2010.
The weekend will be jam-packed with activities, each day beginning with morning workouts instructed by premier bootcamp coaches like Craig Ballantyne and Scott Colby, followed by motivational and educational presentations in the Grand Ballroom from training, nutrition, and mindset experts like Joel Marion, Jon Benson, Vince Del Monte, Shawn Phillips, Holly Rigsby and ME...just to name a few!
And yes, there will be plenty of time to interact and socialize!
Tickets will go on sale next week and I know seats are going to be limited (all of the speakers, including myself, want to make sure we have enough time to meet all of the attendees). All you need to do right now is clear your calendar for January 16th - 18th and watch your email inbox early next week for the link to the early bird discount. I'll be sure to let you know the second these tickets become available.
Saturday 26 September 2009
Are Low Carb Diets Good or Bad for Weight Loss Success?
Everybody has heard of “low carb" diets -- since they seem to be emerging as the newest trend in dieting.
But do they really work? ...
If so, are they the solution to weight loss that everybody is looking for?
Well we don’t think so, because most low carbohydrate diets have several problems which make losing weight very difficult for the “average” dieter.
For example, if you follow the Atkins diet (a popular low carb program) then the restriction on carbs for the first couple weeks is very severe (by almost any standards).
The Atkins program allows you to have just 20 grams of "net carbs" per day during the first phase of the diet (which usually lasts for 2 weeks).
Just to give you an idea of how few carbs that really is – even a large apple has more than 20 grams of "net carbs".
This low level of calories is usually too severe for the “average” dieter to tolerate for 2 weeks straight, and in fact eating such a low level of calories can make a person feel “weak”, “miserable” and even "spaced out" all day long (because your body needs more carbs than that for energy), and can lead to long term health problems.
Other low carb diets (such as the South Beach Diet) are not quite as severe as the Atkins Plan, but in our opinion even the South Beach Diet is not as easy to follow as it could be.
We firmly believe that a successful diet needs to be easy to follow – because that’s the only way that people will stick to the diet and lose weight.
We also believe that diets should not make average people feel “miserable” and “weak” all day long, because if a diet makes people feel miserable and weak then it’s going to be very difficult for average dieters to adhere to such programs.
We’re not saying that all low carbohydrate diets are as restrictive as the Atkins Diet is, but we're saying that most low carb diets are so hard to follow that the average dieter will probably wind up feeling hungry and weak all day long (which is not a good thing for dieting success in our opinion).
We believe that “low carbs” is not the answer to losing weight, since your body needs a reasonable amount of all 3 types of calories to lose weight consistently.
The reality is that your body needs a reasonable amount of protein, carbohydrates and fat calories too otherwise fatigue / exhaustion will set in.
To lose weight quickly you must eat all 3 types of calories in the right proportions, and that’s why most dieters fail. They fail because nobody understands what the right amounts of calories should be.
To start losing weight quickly we recommend using the new From Fatigued to Fantastic Program, featuring over 8 hours of interviews with experts in nutrition, relationships, career, finances, sleep and so much more.
But do they really work? ...
If so, are they the solution to weight loss that everybody is looking for?
Well we don’t think so, because most low carbohydrate diets have several problems which make losing weight very difficult for the “average” dieter.
For example, if you follow the Atkins diet (a popular low carb program) then the restriction on carbs for the first couple weeks is very severe (by almost any standards).
The Atkins program allows you to have just 20 grams of "net carbs" per day during the first phase of the diet (which usually lasts for 2 weeks).
Just to give you an idea of how few carbs that really is – even a large apple has more than 20 grams of "net carbs".
This low level of calories is usually too severe for the “average” dieter to tolerate for 2 weeks straight, and in fact eating such a low level of calories can make a person feel “weak”, “miserable” and even "spaced out" all day long (because your body needs more carbs than that for energy), and can lead to long term health problems.
Other low carb diets (such as the South Beach Diet) are not quite as severe as the Atkins Plan, but in our opinion even the South Beach Diet is not as easy to follow as it could be.
We firmly believe that a successful diet needs to be easy to follow – because that’s the only way that people will stick to the diet and lose weight.
We also believe that diets should not make average people feel “miserable” and “weak” all day long, because if a diet makes people feel miserable and weak then it’s going to be very difficult for average dieters to adhere to such programs.
We’re not saying that all low carbohydrate diets are as restrictive as the Atkins Diet is, but we're saying that most low carb diets are so hard to follow that the average dieter will probably wind up feeling hungry and weak all day long (which is not a good thing for dieting success in our opinion).
We believe that “low carbs” is not the answer to losing weight, since your body needs a reasonable amount of all 3 types of calories to lose weight consistently.
The reality is that your body needs a reasonable amount of protein, carbohydrates and fat calories too otherwise fatigue / exhaustion will set in.
To lose weight quickly you must eat all 3 types of calories in the right proportions, and that’s why most dieters fail. They fail because nobody understands what the right amounts of calories should be.
To start losing weight quickly we recommend using the new From Fatigued to Fantastic Program, featuring over 8 hours of interviews with experts in nutrition, relationships, career, finances, sleep and so much more.
Monday 21 September 2009
Exercise after eating - diet tip
Exercising after eating a meal can help promote weight loss by boosting hormones that suppress appetite, say UK scientists.
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
The University of Surrey and Imperial College London joint work is published in the Journal of Endocrinology.
Exercise may alter people's appetite to help them lose weight.
According to researcher Dr Denise Robertson:
Twelve volunteers were fed the same breakfast.
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
Both groups were left for another hour and then allowed to eat as much as they liked.
Exercise guidelines
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
Volunteers also said they felt less hungry during this time.
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
'Significant contribution'
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
Ref:
Effects of exercise on gut peptides, energy intake and appetite
Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson
Journal of Endocrinology (2007) 193, 251-258 DOI: 10.1677/JOE-06-0030
Article originally posted on BBC News
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
The University of Surrey and Imperial College London joint work is published in the Journal of Endocrinology.
Exercise may alter people's appetite to help them lose weight.
According to researcher Dr Denise Robertson:
Twelve volunteers were fed the same breakfast.
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
Both groups were left for another hour and then allowed to eat as much as they liked.
Exercise guidelines
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
Volunteers also said they felt less hungry during this time.
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
'Significant contribution'
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
Ref:
Effects of exercise on gut peptides, energy intake and appetite
Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson
Journal of Endocrinology (2007) 193, 251-258 DOI: 10.1677/JOE-06-0030
Article originally posted on BBC News
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