READ ME (only if you want)

I had a ton of things I wanted to blog about today, weight loss and exercise stuff, but that can all wait.

I came across an email today. It was from a co-worker on another team. He's someone I've worked with, and someone I respect. He has a unique sense of humor that makes even difficult IT situations funny. He's often referred to as a really nice guy.

His email was dated March 2009, and the subject was: "That which blindsides you at 4 PM on some random Tuesday". It was a thank you email to the IT division for all their caring emails and cards. He wrote that he'd said goodbye to his Alicia. I vaguely remember this incident from last year. His 12-year daughter, Alicia, was accidentally shot and killed while visiting her grandparents.

I realized I'd never read anything about this little girl. I did a search online and found her obituary. She loved reading and loved to write. They posted the following essay written by Alicia. I'm taking the liberty of posting it here. I found it to be a very moving essay. I hope you enjoy it.

In memory of Alicia Mead.

READ ME (only if you want) Composed by Alicia Mead.
Copyrights are reserved.

"Live everyday like your last" were the words lining the page of a generic book I flipped through. Wow, that seems pretty depressing, I thought, squeezing it back into an empty space on its bookshelf. Who would want to live like they're gonna die the next morning? The author or people who took that advice seriously would probably end up living with extreme anxiety every day of their lives, worrying about death than actually enjoy living.

Whatever. I progressed down into the Manga (Japanese comics) section of the store and scanned their titles, After thumbing through another book, somehow the quote seemed to snag my thoughts. Live every day like your last, there has to be some reason the author spent his time writing it…

Glancing, a clock informed me it was time to leave. Live everyday like your last, and at that moment I realized I would never view things the same way again.

Staring out a window on my drive home, I questioned why this one, petite, microscopic quote would have such a huge impact on my perspective. I mean, it should have already been forgotten three seconds after I declined the book, but somehow the line stood out through my noggin like an eight footed elephant trapped inside a field of angry, raging monkeys. But anyway, I had nothing else to ponder, so I gave thought to this unique sentence and reasons to follow its "advice".

An obvious point to living your days like your last is because you'll always do your best. Expanding, I thought, is to get the most out of the things you do. After all, if it really was my last day, then I'd like to fall asleep knowing I got the most out of my daily activities. Further, I'll take pride in the last things I ever do, knowing I wish to be remembered by the quality that people see. Also, knowing that I've done my best will leave me assured of nothing to regret.

Another reason is because you'll waste less time. If you decide this to be your last day on Earth, then it's only logical to put the smallest time possible to waste. For one thing you'll be more focused on your current actions, in fear of not completing them in what may your last opportunity. Further and for the same reason you'll be less likely to procrastinate. In the end, not procrastinating and better focus will result in accomplishing faster. Thus, wasting less time.

Frowning at the passing scenery and brainstorming harder, you won't take things for granted. Being on the verge of losing everything, you'll take advantage of opportunities more. From that, you'll appreciate the important things in life, family for instance, and possibly stress less about lesser consequential issues. Also, you'll be less likely to spend time with negative emotions, concentrating on the positive things that are of higher importance.

My final reason to this thesis is because you'll savor life more than you did before. Converse to negative feelings, you'll shove in space for positive emotions, enabling you to contain more joy. Also, you'll be more likely to "smell the roses", again helping to appreciate what's important in life. Living everyday like your last will show you to be lucky and thankful for the gift of life, while there are so many people who have difficulty appreciating it.

All in all, just from that one quote, I learned a whole new way of living. I realized the choices I make and the things I do will affect everything in the future, for every action comes a consequence of time. I vowed to see the worth of my actions, and only pursue those that I would value most. I realized my life would never be the same, as I randomly began doodling on my homework paper out of boredom and procrastination.

Stress

I've had a stressful summer.  Too much to do and not enough time to do it in.  Sound familiar? We all have stress in our lives and for me, there are times I can handle it and other times when I can't.

When I can't handle it, I take my stress out with eating.  For me, I ate more this summer than I usually do.  Come to think of it, I didn't eat that much worse than I have all year as I maintained my weight loss.  But I am currently a good 10 pounds heavier now.  Why?  I haven't been exercising!  When I say exercising is key, I mean it!!  I can have a little allowance with my eating if I am working out, if I'm not, my weight just creeps back on, every time.

Right now I sit here and I can feel my waist line cut into my tummy.  I HATE this feeling and yet it's back.  The first thing I need to do is make time for the elliptical.  Even if I don't change my snacking or stress relieving methods, the workouts will help with maintaining so I can stay in my snug pants (for now) instead of having to buy the next size.

Juice Detox Diet: Lose 27 lbs in 14 days

Lose 27 lbs in 14 days: New Juice Detox Diet Rebalances Body pH to Burn Fat 197 percent Faster

Discovered! The body-chemistry balancer that Melts Away Fat Impossibly Fast!

Although winter has traditionally been thought of as the time of year when pounds creep on, summer is quickly becoming the true weight-gain season.

A blanket of heat and humidity literally traps environmental pollution at ground level, report scientists at Duke University in Durham, North Carolina. Since the pollution can't drift up into the atmosphere, as it does in the winter, you end up breathing it in. And when humidity is high, it's particularly difficult to sweat out all the toxins. Plus, summer is a time of chronic dehydration, which hinders the liver's toxin-flushing abilities.

The impact on your health: Inside the body, environmental toxins that haven't been excreted are converted into acidic by-products, says Roni DeLuz, R.N., N.D., author of 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox (Collins, 2007). As these acids accumulate, the thyroid, liver, gallbladder, lymphatic system and other weight-controlling organ systems falter. The body also slows metabolic rate to increase fat storage since fat cells serve as depots to stash acidic compounds. This gets harmful toxins out of circulation, DeLuz says. But it makes weight gain almost inevitable, he adds.

The quick fix for acid overload:

Research at California's Stanford University and elsewhere reveals that, just as acid buildup causes rapid weight gain, deacidifying fat cells causes the weight to virtually fall off. In fact, women have shed 160 pounds of fat, bloat and stored toxins simply by drinking alkaline juices designed to normalize the body's pH balance.

The truly wonderful thing about drinking juice to lose weight isn't just that it's easier than eating tons of produce- it's actually more effective. Sure, juicing maximizes the amount of healing compounds that can be consumed each day, says DeLuz, pointing out that you can squeeze all the nutrients in a pound of fresh spinach into one 8 oz. glass. But better still, the juicing process breaks open tough plant-cell walls, which triples the amount of nutrients absorbed into the bloodstream.

These nutrients then go straight to work to neutralize acid, stimulate the release of stored fat and improve the body's ability to flush fat-trapping chemicals. Juicing detox has proven so effective that most women enjoy increased energy, clearer skin and improved digestion after just one day, says DeLuz. And women have gone on to shed 31 pounds or more in just three weeks.

Learn your pH. You can determine your pH in just 15 seconds with a testing strip (like pHion pH Test Strips for Urine & Saliva (at drugstores and amazon.com).

Weight loss is just the beginning.

When body acidity is corrected and cellular pH is balanced, thousands of biochemical reactions within tissues can be optimized, says Michelle Schoffro Cook, doctor of natural medicine and author of The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight (Collins, 2008). The result, according to doctors at Stanford University School of Medicine:

Day 2: GI problems are cured
Day 3: Thinking becomes sharper
Day 14: Skin clears up completely
Day 30: Female hormones are fully balanced

Next >> Juicing for Weight Loss: Juicing Detox that will make you lose 2 lbs every day

Juicing for Weight Loss: Juicing Detox that will make you lose 2 lbs every day

Juicing Detox Plan: Expect to lose 31 lbs in 3 weeks!

Fresh juice can be a miracle slimmer.

Note Stanford University researchers, thanks to its uniquely high concentration of alkalinizing, detoxifying plant compounds.

This simple juice detox three-week diet will provide you with a minimum of 22 daily servings of fruit and veggies in the form of nutrient-dense juices.

You'll absorb thousands of acid-neutralizing, detoxifying nutrients every day, which is the key to shedding fat effortlessly- and permanently, says naturopathic physician Roni DeLuz, R.N., N.D. Expect to lose up to 31 pounds in three weeks and heal stubborn health challenges- fast!

Diet in a nutshell. Enjoy unlimited amounts of fresh juice, aiming for at least one 8 oz. glass every two hours. For best results, switch up the recipes: USDA research suggests that consuming at least six different plant foods daily can triple your intake of acid-neutralizing phytonutrients.

A Sample Day to Jump-Start Your Juicing Detox

Breakfast energizer: In juicer, combine
3 large carrots, trimmed
1 cucumber
1/2 beet
1/2 peeled lemon
and 1" piece fresh ginger root.
Drink along with 8 oz. warm water or herbal tea.

Mid morning perk-up:In juicer combine
1 cup mixed berries, like raspberries, strawberries and blueberries
1 cored apple
and 2 cucumbers.

Power Lunch: In juicer, combine
1/2 cucumber
1 large handful spinach
3 carrots, trimmed
2 stalks celery
1/2 beet (with greens)
and 1/2 lemon.
Enjoy with 8 oz. iced herbal tea.

Mid-afternoon refresher: In juicer, combine
2 cored apples
1 cucumber
and 1 large handful dandelion greens or spinach.
Or simply mix 1 Tbs. Macro Greens supplement into 8 oz. apple juice.

Satisfying supper: In juicer, combine
3 medium tomatoes
1 cucumber
1 small handful cilantro
1 red bell pepper
and 1/2 peeled lime.
Serve in bowl; add dash of hot sauce, if desired.

Evening treat: In juicer, combine
1 cup mixed berries
1 cucumber
and 1/2 peeled grapefruit.
Enjoy with 1 large glass iced herbal tea.

Weak 4 and beyond...

In addition to flushing fat, this juice detox diet restores your liver's ability to produce detoxifying enzymes, plus rejuvenates mitochondria (cellular furnaces) so they can burn body fat for energy. Weight will continue to melt off as long as you dodge metabolism-stalling toxins and keep your body's pH in the optimal range, says DeLuz.

To do:

1. Think 1-2-3. Have 1 glass of juice, 2 pieces of fruit, 3 cups of veggies daily.
2. Go green. If one of your daily veggies isn't a green salad, mix 1 Tbs. of green super-food powder into juice.
3. Eat quality protein and fat. Think fish, lean meat, skinless poultry, eggs and protein powder. Nix chemical-laden processed meats and fried foods.

Juicing made easy.

At first glance, juicing may seem work-intensive, admits DeLuz. But with the right tools and a little know-how, juicing can be a pleasant experience that's actually faster and easier than preparing regular meals.

Here, the top strategies DeLuz recommends for a no-sweat, super-speedy weight loss.

Get the right juicer.Machines with a 1/3 to 1/2 horsepower rating are better able to quickly and efficiently process tough vegetables, like beets. A large feeding tube (at least 3 inches wide) eliminates the need to cut up produce and makes cleanup easier. And a stable base with evenly distributed weight can prevent leak-inducing vibrations. Try the Breville Juice Fountain Compact BJE200XL , which was also highly rated by Consumer Reports.

Buy these items organic: Choosing organic apples, cherries, peaches, imported grapes, berries, bell peppers, celery and spinach cuts your toxin exposure by as much as 80 percent, according to researchers at the University of Stirling in the United Kingdom. For other produce, rinse (or gently scrub) with a mixture of 4 Tbs. apple cider vinegar and 1 gallon water. Vinegar's malic acid and tartaric acid dissolve toxin residue.

Don't bother with the peeler: Peels contain up to 27 times more antioxidant activity than the pulp of produce, according to a study in the journal Nutrition Research. So toss unpeeled fruit and veggies into your juicer. The exception: citrus (the white pith can make juice taste bitter).

While a juice cleansing diet is the quickest, most effective way to rid the body of fat-trapping acidic compounds, simply increasing your intake of alkaline foods can dramatically improve energy and vitality, plus heal digestive upsets, boost immunity and jump-start weight loss.

Avocados:These gems deliver quality plant protein and omega-9 fatty acids. Omega-9s alkalinize the body and stave off hunger and cravings, says Michelle Schoffro Cook, doctor of natural medicine and author of The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight (Collins, 2008). In a study at the University of California at Riverside, women lose up to 10 pounds in two months just by adding an avocado to their daily diet.

Lemons: This tart fruit may taste acidic, but when digested, its unique phytonutrients (including hesperidin, d-limonene and d-glucarate) become powerfully alkalinizing. Plus, studies suggest that lemon's antioxidants enhance the liver's ability to break down toxins by up to 35 percent. For maximum cleansing benefits, sip three glasses of fresh lemonade daily. (Combine the juice of 4 lemons with 8 cups of filtered water and 1 tsp. of stevia).

Leafy greens: Plants such as spinach, Swiss chard and wheat grass are nature's most potent detoxifiers, thanks to their rich stores of acid-neutralizing calcium, magnesium and potassium. They're also packed with chlorophyll, a plant pigment that enhances the liver's ability to burn fat for fuel, adds Roni DeLuz, R.N., N.D., author of 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox (Collins, 2007). According to UCLA researchers, eating just 2 cups of leafy greens daily kick-starts weight loss, plus banishes fatigue, brain fog and other symptoms of acidity within two weeks.

-Source: First

Where I've been...

So sorry for my absence.  I've been out of town and had no internet access!  I wasn't too concerned knowing I wouldn't have internet access because I still had my iPhone to keep me connected.  What a surprise it was when I walked into our rented beach house and had NO SIGNAL.

I honestly panicked for a moment.  Some of my first thoughts were, "What if I need someone at home? What if I'm needed?" (I'm responsible for our youth program at church) I also enjoy checking in on Twitter friends throughout the day and I wondered what it would be like if a week passed without checking. Would I be forgotten, would I forget who I enjoyed talking to?  Yea, pretty petty thoughts.  But my biggest legit concern was, "What if some horrific world calamity took place while we are here and I have no way of calling for help?" That's a legit concern, right?  I have four children, three of which aren't good swimmers, and we are by the ocean, what if something happened?  (Have I ever mentioned that I am a worry wort?)  I enjoy the comfort of knowing that if anything happened, I could call 911 and have help within minutes.

Luckily, after we got unpacked and I went out on the beach in front of our temporary home, away from the big hill behind the house, I found 5 bars and 3G.  I was comforted to know that if I needed anything, anything at all, I just needed to run out to the ocean and dial away. :oD

We had a wonderful time with family and the sun, now it's time to get back into the swing of things.  A brand new year of home schooling starts tomorrow and life is about to merge into the fast lane.

Here is a view from our house:

A photo of my cousin and I. 

(Please disregard my lack of make-up, 

I was on vacation from EVERYTHING!!)

The Benefits of Stretching

For many people, stretching seems to be that unnecessary part of the exercise session that is both time consuming and for no foreseeable benefit. It is quite often squeezed into the remaining few minutes of the session, pushed aside to later or even left out all together.

But are you in fact significantly limiting your potential exercise and fitness gains by neglecting stretching on a regular basis?

Recent studies have suggested that stretching may in fact be important for all individuals, for a number of reasons. Benefits for undertaking in regular stretching throughout or after an exercise session include:

• Improved flexibility, stamina (muscle endurance) and muscular strength
• Reduced muscle tension and soreness
• Improved body alignment and posture
• Decreased risk of injury and aids in faster recovery from injury
• Improved circulation
• Improved mental alertness by reducing anxiety, stress and fatigue
• Makes you feel better throughout exercise and post-exercise

There are a few different types of stretching available and depending on the activity level and time constraints you have, will determine which best suits you. The easiest and often the most effective is a type known as static stretching. This simply involves increasing the length of the particular muscle group that you would like to stretch and then holding that position for 15-30 seconds. Although there is a wide range of research available on stretching, a proven stretching protocol is detailed below:

1. Increase the stretch to a point of muscle stretch, not into pain
2. Hold the stretch for between 15-30 seconds
3. Perform for both sides of the body and try to include all major muscle groups
4. Perform this 3 days per week

Stretching is an easy and often relaxing way to wind down from exercise. Make time for stretching in the last ten minutes of your gym session or at the end of your regular walk.

To help you get started we have put together some upper and lower body stretches. Click here to view our stretching exercise sheets

References:

1. Malliaropoulos, N. Papalexandris, S. Papalada, A. Papacostas, E. 2004, 'The Role of Stretching in Rehabilitation of Hamstring Injuries: 80 Athletes Follow-Up', Medicine & Science in Sports & Exercise, vol. 36, no. 5, pp. 756-759.
2. Octavian, C. 2010, 'The Importance of Good Flexibility and Stretching Movements in Fitness and Body Building Training', Body Building Science Journal, vol. 2, No. 2, pp. 97-107.
3. Shrier, I. Gossal, K. 2000, 'Myths and Truths of Stretching - Individualized Recommendations for Healthy Muscles', The Physician and Sports Medicine, vol. 28, no. 8, pp. 1-11.

Snacking the Healthy Way

It is often debated whether snacking between meals is healthy or not. Having a scheduled snack between main meals is a good way to control hunger and prevent over-eating at lunch or dinner. However, continuously snacking or picking at food can be an easy way to increase your energy intake and can lead to weight gain.

Healthy snacking is:

• Plan a scheduled morning tea, afternoon tea or small supper
• For the average person, the calorie content of a snack should be around 100-200 calories or approximately 420-840kJ
• A snack should contain minimal saturated fat

Having a snack that contains a source of protein will additionally help keep you more satisfied. Snacks containing protein are indicated with an asterisk (*).

Healthy snacks:

• Fresh piece of fruit
• 200g tub of low fat yoghurt *
• Dried fruit and nut packs (40g) *
• Fruit and nut bar *
• Slice of raisin toast with a spread of ricotta *
• 2 small pikelets with jam
• Rice/corn thins with low fat cheese spread/hummus/vegemite
• Vegetable sticks with hummus dip
• Muesli bar (Carmen's muesli bar is an excellent brand)
• Skinny cappucino/latte/flat white *
• Small tin of baked beans *
• Tinned fruit
• Up and Go *
• Rice crackers or vitaweats with low fat cheese (30g) *
• Air-popped popcorn
• Boiled egg *
• Low fat milk smoothie *

The Highs and Lows of Cholesterol Levels

Almost half of all Australians have high cholesterol levels, but why is this so statistic so significant? What exactly are the risks associated with having high blood cholesterol levels? Often we hear that having high cholesterol is unhealthy, but we aren't often told why this is the case.

Essentially, too much cholesterol circulating in our blood results in fatty deposits developing in our arteries. This causes the artery wall vessels to narrow and they can eventually become blocked which can lead to heart disease and stroke (1).

Cholesterol is a type of fat that is part of all animal cells. It is essential for many metabolic processes in the body and is found in certain foods; however there is no need to eat foods high in cholesterol (2). High cholesterol foods are often foods that are also high in saturated fats and these foods should be limited in a healthy diet. The foods that are likely to increase your cholesterol levels include fatty meats, full fat dairy products and most takeway foods, cakes and pastries.

Health authorities recommend that cholesterol levels should be no higher than 5.5mmol/L if you have no other risk factor present (1). The most important thing you can do to reduce your cholesterol levels is to maintain a healthy lifestyle, which includes:

• Maintain a healthy body weight
• Reduce your intake of saturated fat
• Eat low fat dairy products
• Remove visible fats from meat and skin from chicken before eating
• Choose margarines and cooking oils containing polyunsaturated and monounsaturated fats
• Eat fish 2-3 times per week
• Increase your intake of foods that are high in soluable fibre and antioxidants, such as fruit and vegetables
• Exercise for at least 30 minutes per day
• Avoid smoking

If you are doing the above and still have high cholesterol you may need to try medication to get your levels down. But even with medication, it is important to maintain a healthy diet, healthy weight and exercise regularly.

References:

1. 2009, 'National Heart Foundation of Australia - The Dietary Fats and Dietary Cholesterol for Cardiovascular Health Review, www.heartfoundation.org.au/SiteCollectionDocuments/Tick%20ShoppingList%20Retail%202009-06.pdf



2. Mann, J. Truswell, AS. 2002, 'Essentials of Human Nutrition', Second Edition, New York: Oxford University Press.

It turns out I can do anything for 20 minutes

I just got into the office, a little later than I would have liked (it's noon), but I decided to go to the gym before work instead of after work. I only plan on working about five hours this afternoon, and then have a little down time at home tonight.

I thought it might also be nice if I posted when I was actually feeling a little happy and hopeful instead of so sad. I'm even getting bored with my "woe is me" attitude. It's just work, not the end of the world. :)

I took your advice and did interval cardio this morning. Well, at least my version of intervals. I worked out on three cardio machines, 20 minutes each. It did cost me an extra ten minutes to get in an hour of cardio since I wipe down the machines before and after I use them, but it was well worth it.

On each machine, the cross ramp, elliptical, and stationary bike, I did interval speeds of high resistance and as fast as I could go for one minute, then recover for a minute, then back to fast and hard for a minute. Just knowing I only had to stay on any one machine for twenty minutes made it totally bearable and not as boring as one machine for an hour.

I was a sweaty, dripping mess after I was finished, and my Polar heart rate monitor said I burned 423 calories. Not too bad, especially when it thinks I weigh 155, and since I weigh 175 (yes, still!), I probably burned a few more calories.

I don't have much else to talk about, just work stuff. I'm consumed with it right now. If I can just make it through this next week without having a heart attack or something, life will be good again. It sure makes me appreciate my 40-hour work weeks. Fortunately that's the norm around here, it's just this project I'm on has to be finished by the end of the week.

I hope the rest of your are having a fun and restful Sunday.

Note (posted at 2:40pm): One really positive note about being in the office alone on a Sunday, I can have a big bowl of steamed Brussels sprouts with balsamic vinegar without someone going "Oh My God! What's that smell!?". Hee hee. Just me here, and I love Brussels sprouts.

It wasn't really that funny

My manager drew this on the white board in my cubicle yesterday. She was trying to make me laugh. It didn't really work. Because the picture on the left is definitely me, including the dark circles under my eyes. We have a software release on 10/12, with a code complete date of 9/3. Pretty much anything that could go wrong, has gone wrong.

61 hours. That's how many hours I've worked in the last seven days. That includes last Sunday and today. Three days left the office at 8pm, 11-hour days with no lunch.

A weird thing happens when I work too much and don't get enough sleep. I cry. Deep, sad, weeping. For no apparent reason. That was what happened yesterday when I was driving home at 8pm. I was crying so hard I could hardly see to drive. Why? I have no explanation other than complete exhaustion.  It's just a deep sadness that overwhelms me. After ten-hours of sleep I'm usually like a new person. This morning, not so much.

Even though I had a really productive day in the office today, and I'm confident I'll make Friday's deadline, I'm tired of working. I even went to the gym for an hour and half after work today, hoping it would create some happy endorphins. It didn't work.

Tomorrow I have to go in to the office again. I think I'm going to go to the gym before I go. Going tonight wasn't fun, but I manage an intense StairMaster session for 30 minutes, and 45 minutes of weights. I added some bonus exercises, concentrated dumbbell curls 25 pounds, and that was after three sets of 12 with a 20-pound dumbbell. I also did some dumbbell curls with that big 44-pound barbell. Gosh that thing is heavy all by itself. It was a great workout, but I didn't really change my mood for the better. Okay, maybe just a tiny bit.

As far as my eating, it's been pretty good but not good enough to lose weight. I'm holding steady at 175.4. I really need to lose weight. Not just so I can fit into my clothes comfortably, but also because my blood pressure has skyrocketed lately. I've been checking it the last few weeks and it's creeping up. Last night it was 154/82. Not good.

I was on blood pressure medicine three years ago for almost two years. Then my doctor took me off of it about a year ago when I was down to 160 pounds. I held steady at 110/60 for about a year. I'm sure the extra weight and the stress at work, a lethal combination, is causing my high blood pressure.

Since I can't quit my job, I need to at least lose the weight. The thought of a stroke or a heart attack scares me to death (ha..ha..now that's kind of funny).

I probably shouldn't write anything when I'm feeling like this. I'm not exactly an inspiration right now.

Saturated Fat, Glycemic Index and Insulin Sensitivity: Another Nail in the Coffin

Insulin is a hormone that drives glucose and other nutrients from the bloodstream into cells, among other things. A loss of sensitivity to the insulin signal, called insulin resistance, is a core feature of modern metabolic dysfunction and can lead to type II diabetes and other health problems. Insulin resistance affects a large percentage of people in affluent nations, in fact the majority of people in some places. What causes insulin resistance? Researchers have been trying to figure this out for decades.*

Since saturated fat is blamed for everything from cardiovascular disease to diabetes, it's no surprise that a number of controlled trials have asked if saturated fat feeding causes insulin resistance when compared to other fats. From the way the evidence is sometimes portrayed, you might think it does. However, a careful review of the literature reveals that this position is exaggerated, to put it mildly (1).

The glycemic index, a measure of how much a specific carbohydrate food raises blood sugar, is another darling of the diet-health literature. On the surface, it makes sense: if excess blood sugar is harmful, then foods that increase blood sugar should be harmful. Despite evidence from observational studies, controlled trials as long as 1.5 years have shown that the glycemic index does not influence insulin sensitivity or body fat gain (2, 3, 4). The observational studies may be confounded by the fact that white flour and sugar are the two main high-glycemic foods in most Western diets. Most industrially processed carbohydrate foods also have a high glycemic index, but that doesn't imply that their high glycemic index is the reason they're harmful.

All of this is easy for me to accept, because I'm familiar with examples of traditional cultures eating absurd amounts of saturated fat and/or high-glycemic carbohydrate, and not developing metabolic disease (5, 6, 7). I believe the key is that their food is not industrially processed (along with exercise, sunlight exposure, and probably other factors).

A large new study just published in the American Journal of Clinical nutrition has placed the final nail in the coffin: neither saturated fat nor high glycemic carbohydrate influence insulin sensitivity in humans, at least on the timescale of most controlled trials (8). At 6 months and 720 participants, it was both the largest and one of the longest studies to address the question. Participants were assigned to one of the following diets:

1. High saturated fat, high glycemic index
2. High monounsaturated fat, high glycemic index
3. High monounsaturated fat, low glycemic index
4. Low fat, high glycemic index
5. Low fat, low glycemic index

Compliance to the diets was pretty good. From the nature of the study design, I suspect the authors were expecting participants on diet #1 to fare the worst. They were eating a deadly combination of saturated fat and high glycemic carbohydrate! Well to everyone's dismay except cranks like me, there were no differences in insulin sensitivity between groups at 6 months. Blood pressure also didn't differ between groups, although the low-fat groups lost more weight than the monounsaturated fat groups. The investigators didn't attempt to determine whether the weight loss was fat, lean mass or both. The low-fat groups also saw an increase in the microalbumin:creatinine ratio compared to other groups, indicating a possible deterioration of kidney function.

In my opinion, the literature as a whole consistently shows that if saturated fat or high glycemic carbohydrate influence insulin sensitivity, they do so on a very long timescale, as no effect is detectable in controlled trails of fairly long duration. While it is possible that the controlled trials just didn't last long enough to detect an effect, I think it's more likely that both factors are irrelevant.

Fats were provided by the industrial manufacturer Unilever, and were incorporated into margarines, which I'm sure were just lovely to eat. Carbohydrate was also provided, including "bread, pasta, rice, and cereals." In other words, all participants were eating industrial food. I think these types of investigations often run into problems due to reductionist thinking. I prefer studies like Dr. Staffan Lindeberg's paleolithic diet trials (9, 10, 11). The key difference? They focus mostly on diet quality, not calories or specific nutrients. And they have shown that quality is king!


* Excess body fat is almost certainly a major cause. When fat mass increases beyond a certain point, particularly abdominal fat, the fat tissue typically becomes inflamed. Inflamed fat tissue secretes factors which reduce whole-body insulin sensitivity (12, 13). The big question is: what caused the fat gain?

Saturated Fat, Glycemic Index and Insulin Sensitivity: Another Nail in the Coffin

Insulin is a hormone that drives glucose and other nutrients from the bloodstream into cells, among other things. A loss of sensitivity to the insulin signal, called insulin resistance, is a core feature of modern metabolic dysfunction and can lead to type II diabetes and other health problems. Insulin resistance affects a large percentage of people in affluent nations, in fact the majority of people in some places. What causes insulin resistance? Researchers have been trying to figure this out for decades.*

Since saturated fat is blamed for everything from cardiovascular disease to diabetes, it's no surprise that a number of controlled trials have asked if saturated fat feeding causes insulin resistance when compared to other fats. From the way the evidence is sometimes portrayed, you might think it does. However, a careful review of the literature reveals that this position is exaggerated, to put it mildly (1).

The glycemic index, a measure of how much a specific carbohydrate food raises blood sugar, is another darling of the diet-health literature. On the surface, it makes sense: if excess blood sugar is harmful, then foods that increase blood sugar should be harmful. Despite evidence from observational studies, controlled trials as long as 1.5 years have shown that the glycemic index does not influence insulin sensitivity or body fat gain (2, 3, 4). The observational studies may be confounded by the fact that white flour and sugar are the two main high-glycemic foods in most Western diets. Most industrially processed carbohydrate foods also have a high glycemic index, but that doesn't imply that their high glycemic index is the reason they're harmful.

All of this is easy for me to accept, because I'm familiar with examples of traditional cultures eating absurd amounts of saturated fat and/or high-glycemic carbohydrate, and not developing metabolic disease (5, 6, 7). I believe the key is that their food is not industrially processed (along with exercise, sunlight exposure, and probably other factors).

A large new study just published in the American Journal of Clinical nutrition has placed the final nail in the coffin: neither saturated fat nor high glycemic carbohydrate influence insulin sensitivity in humans, at least on the timescale of most controlled trials (8). At 6 months and 720 participants, it was both the largest and one of the longest studies to address the question. Participants were assigned to one of the following diets:

1. High saturated fat, high glycemic index
2. High monounsaturated fat, high glycemic index
3. High monounsaturated fat, low glycemic index
4. Low fat, high glycemic index
5. Low fat, low glycemic index

Compliance to the diets was pretty good. From the nature of the study design, I suspect the authors were expecting participants on diet #1 to fare the worst. They were eating a deadly combination of saturated fat and high glycemic carbohydrate! Well to everyone's dismay except cranks like me, there were no differences in insulin sensitivity between groups at 6 months. Blood pressure also didn't differ between groups, although the low-fat groups lost more weight than the monounsaturated fat groups. The investigators didn't attempt to determine whether the weight loss was fat, lean mass or both. The low-fat groups also saw an increase in the microalbumin:creatinine ratio compared to other groups, indicating a possible deterioration of kidney function.

In my opinion, the literature as a whole consistently shows that if saturated fat or high glycemic carbohydrate influence insulin sensitivity, they do so on a very long timescale, as no effect is detectable in controlled trails of fairly long duration. While it is possible that the controlled trials just didn't last long enough to detect an effect, I think it's more likely that both factors are irrelevant.

Fats were provided by the industrial manufacturer Unilever, and were incorporated into margarines, which I'm sure were just lovely to eat. Carbohydrate was also provided, including "bread, pasta, rice, and cereals." In other words, all participants were eating industrial food. I think these types of investigations often run into problems due to reductionist thinking. I prefer studies like Dr. Staffan Lindeberg's paleolithic diet trials (9, 10, 11). The key difference? They focus mostly on diet quality, not calories or specific nutrients. And they have shown that quality is king!


* Excess body fat is almost certainly a major cause. When fat mass increases beyond a certain point, particularly abdominal fat, the fat tissue typically becomes inflamed. Inflamed fat tissue secretes factors which reduce whole-body insulin sensitivity (12, 13). The big question is: what caused the fat gain?

Raw Food Detox Diet: The Enzyme Miracle

Raw Food Diet: The Power of 'Metabolic' Enzymes to Help You Lose Weight!

Plus The Raw Food Detox Diet: Lose up to 10 lbs every week (Meal Plan)

Digestive enzymes, the ones most people think of when they hear the word 'enzyme', are responsible for bringing together digestive agents and food so that the food can be broken down into the tiny particles that are best absorbed by the gut without excess gas or discomfort.

But there's a larger class of enzymes called metabolic enzymes that's critical to alleviating tiredness, burning fat and optimizing health. These are the brokers that minimize our risk of heart disease and diabetes by creating reactions that lead to clear arteries and balanced blood sugar. They help keep our skin glowing, our hair shiny and our joints limber.

It's the interrelationship between digestive and metabolic enzymes that has baffled the medical community for decades. Although the two types of enzymes function to aid very different bodily functions, they are both produced by the same organs- the pancreas and the liver. When our bodies don't have enough digestive enzymes, these organs switch from creating metabolic enzymes- because they can't let food 'just sit there'- to making sure there are enough digestive enzymes to break down food. So things like converting fat into energy have to wait.

And there's another metabolic cost to the manufacture of digestive enzymes. Because the pancreas and liver need energy to produce enzymes, the resulting drain renders these organs temporarily unable to perform their functions of detoxification, blood sugar control and fat burning, says Joseph Brasco, M.D., gastroenterologist at The Center for Colon & Digestive Diseases in Huntsville, Alabama. The short-term impact: We feel tired, pack on fat and may suffer from mood swings. The long term-effect: We're more likely to get heart disease and other major illnesses.

The bottom line: As we age, our enzymes 'wear out' and at the same time our pancreas and liver lose their capacity for manufacturing new enzymes. That double-whammy creates 'enzyme exhaustion', which affects 80 percent of women over the age of 35. Luckily, eating more raw foods or supplementing can restore enzyme levels- and a speedy, efficient metabolism.

4 Ways to Flood your body with Fat Burning Enzymes

When eating enzyme-rich raw foods, there's no need to count calories- the enzymes will do the weight loss for you, says raw food expert Ellen W. Cutler, coauthor of MicroMiracles: Discover the Healing Power of Enzymes.

And the more enzymes you consume, the faster the weight will melt off since your body's fat- burning systems become more efficient.

Easy ways to up your enzyme levels:

1. Chew each bite 20 times.
This strategy gives food longer exposure to salivary enzymes like lingual lipase (which starts breaking down fat), experts at the UCLA David Geffen School of Medicine report. As a result, less undigested food goes to the gut, says Cutler. This reduces the strain on the pancreas and liver since fewer digestive enzymes need to be recruited to complete the digestion of that food.

2. Fill up on fresh fruit in the morning.
The body's inclination to metabolize fat and convert blood sugar into energy peaks from 6 A.M. to noon, say experts at Stanford University School of Medicine. Eating foods that are difficult to digest can derail the detoxing, but a breakfast of fruit can be ideal. Why? Fruit is easily digested, so the body doesn't require many stored enzymes to process it, Cutler says. Plus, it's rich in dietary enzymes that can be used later in the day.

3. Eat a raw salad before cooked meals.
Enjoying a cup of raw salad as an appetizer daily can kick-start weight loss in as little as a week, preliminary UCLA research suggests. And that holds true no matter which eating plan you follow. Raw salad has enzymes to digest cooked foods, so blood sugar can stabilize and hunger pangs can be prevented, says Joseph Brasco, M.D., coauthor of Restoring Your Digestive Health.

4. Sip veggie juice in the afternoon.
Vegetable juice is rich in helpful plant enzymes. The fiber has been removed, so enzymes can quickly break down undigested food, explains Natalie Rose, author of The Raw Food Detox Diet. Plus, studies suggest the P.M. is the ideal time to sip to prevent cravings.

Next >>

The Raw Food Detox Diet: Lose up to 10 lbs every week

The Raw Food Detox Diet: Lose up to 10 lbs every week

The Raw Food Detox Plan

When eating enzyme-rich raw foods, there's no need to count calories- the enzymes will do the weight loss for you, says raw food expert Elle W. Cutler. And the more enzymes you consume, the faster the weight will melt off since your body's fat-burning systems become more efficient, she rays.

Lose up to 3 lbs every week: 50% Raw Diet Foods

Women who eat processed or artificially sweetened foods at least four days a week, or who regularly use prescription or over-the-counter drugs, should start at this level. It gives a body that's low in enzymes time to heal without causing discomfort or fatigue, says nutritionist Natalia Rose. Once you're feeling energized (a sign that your cellular enzyme levels have normalized) you can up your raw food ratio for even faster weight loss.

Sample Day

Upon rising: Small bowl of fresh fruit such as bananas, strawberries and blueberries
Breakfast: (at least 20 minutes later): 1 scrambled egg and 2 slices toast topped with fresh avocado slices
Midday Snack: Fresh fruit of your choice
Lunch : At least 1 cup raw-veggie salad with store-bought salad dressing and 1 whole-wheat pita filled with 3 thin slices lean deli meat, 2 thin slices cheese, mustard and unlimited sprouts
Snack#1: 8 oz. yogurt
Snack#2: Unlimited baby carrots and green or red lemonade

Lemonades to nourish the pancreas and liver

To do: to get the benefits of fresh veggie juice, use a juicer. Drink 8 oz. to 16 oz. daily:
Green lemonade: 2 stalks celery, 6 leaves spinach, 1 or 2 apples, 1 lemon and one 1" to 2" piece fresh ginger
Red lemonade: 1 medium beet, 4 large carrots, 1 or 2 apples, 1 lemon and one 1" to 2" piece fresh ginger
For an on-the-go option: Stir green food powder (like Miracle Greens) into juice or water.
Dinner: At least 1 cup raw-veggie salad with store-bought dressing and grilled chicken with 1/2 cup brown rice and 1/2 cup black beans simmered in onions, garlic and cilantro
Dessert: 1/2 cup ice cream

Lose up to 5 lbs. every week: 70% Raw Diet Foods

Women who are already eating whole grains and at least one serving of fruit and vegetables daily can begin at this level. Since you'll be restoring your liver and pancreatic function more rapidly, Cutler says you can expect to lose up to five pounds each week. If at the end of week one you'd like to see faster weight loss results, you can move on to the next level- a 90 percent raw food diet.

Sample Day

Upon rising: 1 glass warm water with lemon
Breakfast: (at least 20 minutes later): Fresh fruit of your choice or fresh-squeezed fruit juice
Midday Snack: Fresh fruit of your choice
Lunch: Spinach, pear and walnut salad with olive oil and apple cider vinegar and a small roll of crusty bread
Snack: Unlimited baby carrots
Dinner: At least 1 cup raw-veggie salad with homemade carrot-ginger dressing (try this recipe: 2 large carrots, grated; 2 Tbs. apple cider vinegar; 1 Tbs. ginger [optional]; 1 tsp. freshly grated horseradish) and 1 pork chop seasoned with rosemary, garlic salt and black pepper with side of steamed asparagus
Dessert: 1/3 dark-chocolate bar that's at least 70 percent cocoa

Lose up to 10 lbs. every week: 90% Raw Diet Foods

Women who consistently eat whole grains and at least two servings of fruits and vegetables (raw or cooked) daily can jump straight into a 90 percent raw food diet without side effects- and lose up to 10 pounds weekly, says Rose.

Sample Day

Upon rising: 1 glass warm water with lemon
Breakfast: (at least 20 minutes later): Fresh fruit of your choice or fresh-squeezed fruit juice
Midday Snack: Fresh fruit of your choice
Lunch: 2 slices grain-sprouted bread, such as French Meadow Sprouted Bread, with fresh avocado slices; raw-food bar like WildBar
Snack: Unlimited baby carrots and green or red lemonade
Dinner: At least 1 cup raw-veggie salad with homemade carrot-ginger dressing (see recipe in 70% raw food sample day: dinner) and 4 oz. grilled tuna with lightly steamed vegetable medley
Dessert: Warm pears drizzled with agave nectar

Try an enzyme supplement.

While raw foods contain the enzymes needed for their digestion, many women wouldn't trade cooked foods for the world. Good news: You don't have to. The fix: Simply take an enzyme supplement before meals.

The best supplements combine several different kinds of the four main types of digestive enzymes: proteases (break down protein), lipases (break down fats), amylases (break down carbohydrates) and celluloses (break down plant compounds). In addition, well-rounded supplements will feature lactases (break down dairy) and other minor players.

Try Digest Gold, a well-rounded and highly recommended enzyme supplement. Its manufacturer, Enzymedica, also offers a wide range of targeted enzyme supplements that treat everything from allergies to candidiasis.

Day 4 and 11, 340 days to go...

Yikes, I missed posting on Thursday! However, it's 1:12 a.m. Friday morning, and I haven't been to bed yet. So it's sort of still Thursday night as far as I'm concerned.

I had a really fun night out with my best girlfriend. We went to dinner and a movie, which was a lot of fun.

Dinner was at Joey's at Southcenter, a place where the wait staff all look like young, beautiful models. No one is overweight or unattractive. It's kind of weird and a little disconcerting. They don't look like real people, kind of like Stepford-people. If you've ever been there, you know what I mean.

I had Panang Curry Prawn Bowl with organic brown rice (no peanuts because I'm allergic). It was one of the lowest calorie items on the menu, but it was still was 680 calories and 24 grams of fat! I'd eaten lightly all day so I think I'll be okay. It was delicious, but that's a lot of calories and fat for one meal.

We saw The Switch, a really fun movie. It's a chick flick, but if you like Jennifer Anniston, you'll love this movie. It was Jennifer at her best, basically playing Rachel from Friends (a few years older, but just as pretty as ever...actually, I think she's gotten prettier). It was her typical role, but she's good at it so why not play what she's good at doing.  Plus Justin Bateman was excellent and he's a cutie.

I managed to drag myself to the gym this morning at 5:30 a.m. My goal of an hour of cardio a day is no longer my goal. After 36 minutes on the elliptical I thought to myself - I'd rather take a bullet to the head than do an hour of cardio a day. I wouldn't mind biking for an hour, or hiking, or even walking outside. But stuck on a piece of cardio equipment in the gym, um, no thanks. Total and complete boredom. Even with my iPod and the TV and people to watch, I really don't enjoy it. I know it's necessary, but it doesn't mean I have to like it.

In case you're wondering, the title of this post, "11, 340 days to go" is how may days I have left to live, approximately of course since no one knows when they'll die. If I live until I'm 86 (same as my mom), then that's another 31 years or 11,340 days. That's how many days left that I need to eat healthy and exercise...not the 127 days until December 31, 2010...it's more like forever.

The moon Thursday morning at 5:20 a.m., on my way to the gym.

The strange thing is I love lifting weights. I can't explain why, but I can easily lift weights for an hour or more and not get bored. I wish would be to only lift weights and never do cardio (unless it's outside). If only...

The Wonder Foods that Curb Your Cravings!

List of wonder foods that stop food cravings!

Appease your appetite with 26% Fewer Calories! Ordering a bow of vegetable soup or sipping a V8 about 20 minutes before your main course can cut one-fourth of the calories you consume in a sitting, according to research at Penn State University.

As the liquid is being digested, it activates the stomach's stretch receptors, which send 'I feel satisfied' signals to your brain, explains study author Barbara Rolls, Ph.D. They're also 'suspension' liquids, which means the bits of vegetables and protein suspended within take more time to digest, causing you to feel full longer, says Rolls. Next time a hearty feast is in your future, keep your calories in check without having to count a single one by ordering a premeal Bloody Mary.

Nix a blue-mood Binge! Savoring foods rich in tryptophan (an amino acid the body can't produce on its own) when sadness strikes can circumvent blues-induced overeating or emotional eating. A depressed state is linked to low levels of the mood-regulating hormone serotonin, explains Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic (Avery).

But since tryptophan kick-starts the body's production of serotonin, enjoying a treat that's packed with the amino acid can pick you up and squelch your urge to splurge. For an indulgent source of this nutrient, sink your spoon into a luscious banana split or savor a slice of pecan pie.

Conquer a Sweet Tooth! Sugar cravings occur when the body's pH level becomes too acidic, says Robert O. Young, Ph.D., author of The pH Miracle (Warner Books).

But snacking on alkaline veggies restores pH balance, creating an unfriendly environment for the yeast cells that thrive on sugar and activate junk food cravings, says Young. So when your sweet tooth acts up, dip into chunky salsa for a figure-friendly fiesta.

Outsmart Menstrual Munchies! Spooning up a bowl of steamy cream of broccoli soup or oatmeal is a powerful way to tackle PMS-related cravings. During your period, elevated estrogen levels trigger the monthly need to nosh, says Joanne Slavin, Ph.D., a nutrition professor at the University of Minnesota at St. Paul.

But high-fiber foods like broccoli, oats and brown rice mop up excess estrogen compounds, much like they bind to cholesterol, she says. Bonus: Eat just 14 grams of filling fiber (the amount in one pear) and you'll enjoy a 10% reduction in caloric intake- effortlessly.

Next >>

Lose Weight with these Foods

Chitosan Diet: The Super Fat Blocker that lets you eat fat without storing it

Chitosan Weight Loss Diet Plan: The Super Fat Blocker

Too stressed to lose weight? Eat what you love and lose, plus lower 'bad' cholesterol by 15% with Chitosan fat blocker.

Scientists have discovered a fibrous component of shellfish that actually prevents fat from being absorbed by the body. And even though its chemical properties act as powerfully as a weight loss drug, decades of research have verified its safety.

The 'super-fiber' that lets you eat fat without storing it, leading to weight loss.

Called Chitosan, this form of fiber is one of the most abundant polysaccharides (a type of carbohydrate) on the planet. And while this fat blocker is found in everyday foods, including bananas, mushrooms and grains, the richest sources are the shells of crabs, shrimp and other crustaceans.

Researchers have discovered that when chitosan is extracted from these high-density sources and ground into a fine powder, it acquires a strong positive charge. Fats are negatively charged, so they bind to any chitosan in the digestive tract, explains research scientist and nutritionist Linda Meltzer, C.N. The beauty of this is that since the body can't absorb chitosan, any fats that lock onto it are automatically excreted, too, she says.

Chitosan: the Fat Absorber is proven to be safe and speedy.

In a six-month study led by Barbara Zahorska-Markiewicz, M.D., Ph.D., of the Silesian University School of Medicine in Katowice, Poland, women taking 4,500 mg of this fat blocker daily lost 31 percent more weight (35 pounds on average) than those taking a placebo. And subjects in a study at ARS Medicina in Helsinki, Finland, who took chitosan lost up to 8 percent of their body weight in the first month (5 pounds in the first week!).

The health benefits of Chitosan.

Researchers at Finland's University of Tampere Medical School and elsewhere have discovered that the health perks of supplementing with (3,000 mg of) chitosan daily extend far beyond weight loss.
-15% drop in LDL (bad) cholesterol
-8% drop in body weight in one month
-6% drop in total cholesterol

Strategies that turn this natural fat absorber extract into a metabolically active fat-trapping superstar:

The three keys to Weight Loss with Chitosan!

When it comes to non vitamin supplements, chitosan is one of the most researched on the market. In study after study its safety has been verified, and in animal research, it consistently has facilitated dramatic weight loss. But in human trials, the outcomes are less reliable. Some show amazing benefits, while others have concluded that, despite chitosan's ability to trap fat, its weight-loss potential is too slow-acting to be worthwhile. Fortunately, scientists continue to investigate chitosan, reviewing the research to determine the variables that may cause it to fail- and discover the strategies that ensure weight loss success. Here, the findings that will make you lose weight fast!

Skip the salt.Low-salt foods help chitosan trap more fat. The bond between chitosan and fat is strong, but laboratory studies suggest it can be broken by salt, which neutralizer their opposing positive and negative charges, says Meltzer. That means a high-salt diet can sabotage chitosan's ability to bind and flush fat from the body, she adds. But since 80 percent oft the salt women consume daily comes from processed foods, it can be tough to weed it out of the diet. To cut back, opt for foods labeled 'low-sodium' or 'unsalted' when possible (they contain no more than 140 mg of sodium per serving), aiming for a total of 2,300 mg of sodium or less daily.

Supplement consistently. Targeted dosing speeds weight loss. The minimum amount of chitosan needed to lose a significant amount of weight is 3,000 mg daily, research at The University of Auckland in New Zealand revealed. Yet in some studies, scientists gave subjects as little as 250 mg of chitosan daily, which produced a mediocre outcome. For best weight loss results, take 1,000 mg of chitosan 10 to 30 minutes before meals.

Go easy on super-fatty foods. It's fine to enjoy sweets in moderation. When looking into the psychological aspects of why some studies fail, experts at Singapore General Hospital discovered that people taking chitosan subconsciously allow themselves to eat more fat. But when fat intake exceeds chitosan levels, either weight stabilizes or weight loss continues at a rate too slow to be considered statistically significant. This helps explain why animal studies are so successful- scientists can rigidly control food intake, so overeating is not an issue.

Addicted to carbs? Opt for this instead of chitosan. Chitosan traps fat, so it is especially helpful for fatty-food lovers. But for women who crave pasta, potatoes and bread, a better bet might be white kidney bean extract (marketed as Phase 2). This natural compound cuts absorption of starchy carbs by 66 percent, helping women more than double their weekly weight loss, according to studies at Pennsylvania's University of Scranton and elsewhere. It works by neutralizing the digestive enzyme alpha-amylase before it can convert starch into body fat. Try Starch Away available at drugstores.

Next:

Chitosan Diet: A Sample Meal Plan to speed your Weight Loss!

Chitosan Diet: A Sample Meal Plan for Fast Weight Loss!

A Chitosan Diet Sample Meal Plan to speed your Weight Loss!

Chitosan has helped thousands of women lose weight- up to 31 percent more weight than people who don't take this 'super-fiber fat blocker'. The credit goes to the compound's ability to bind to fat in the digestive tract. And for the fastest weight loss, studies suggest cutting back on dietary fat and salt, plus adding nutrient-dense, fat-burning foods such as vegetables, dairy and protein.

The food formula below, developed by Linda Meltzer, C.N., and her team at Source Naturals nutrition company in Scotts Valley, California, can be used with chitosan supplements so you can adjust meals to make room for your favorite foods while still losing weight fast!

Breakfast:

Day 1: 1/2 cup oatmeal with 1/2 Tbs. raisins and 1/2 cup nonfat milk; 1 medium apple
Day 2: 3/4 oz. multi-grain cereal with 1/2 sliced banana or 3/4 cup sliced strawberries and 1/2 cup nonfat milk
Day 3: 2 pancakes with 1/2 cup peaches or 1/2 banana and 1 Tbs. reduced-calorie syrup; 1/2 cup low-fat yogurt; 1/2 cup nonfat milk

Snack:

Day 1: 1/2 cup nonfat yogurt
Day 2: 1/2 bagel topped with 1 Tbs. nonfat cream cheese
Day 3: 1/2 cup low-fat cottage cheese; 1/2 cup pineapple chunks

Lunch:

Day 1: 6 oz. tuna; lettuce, tomatoes, carrots and 1/4 avocado; 1 oz. pretzels; low-fat pudding cup
Day 2: Baked potato with 2 oz. silken tofu and 1/2 cup nonfat yogurt; 1/2 cup broccoli; 1 orange
Day 3: 1 cup vegetable soup; 2 oz. Monterey Jack cheese on 6 saltine crackers; 1 cup nonfat yogurt topped with 3/4 cup strawberries

Snack:

Day 1: 2 cups air-popped popcorn with nonfat seasoning
Day 2: 3 graham crackers; 1 medium apple, 1/2 cup nonfat milk
Day 3: 1/2 cup applesauce mixed with cinnamon and 1 tsp. sliced almonds

Dinner:

Day 1: 1/2 cup cooked pasta with 1/3 cup tomato sauce and 2 oz. ground turkey; 1/2 cup zucchini; green salad (1/2 cup lettuce, 1/4 cup mixed vegetables and 1 Tbs. nonfat dressing); 1/2 cup sliced peaches with cinnamon and 2 tsp. almonds.
Day 2: 6 oz. broiled trout; spinach salad (1 cup spinach, 1/2 cup mixed raw vegetables, 1 hard-boiled egg and 1 Tbs. nonfat dressing); 1/2 cup cooked brown rice
Day 3: 3 oz. skinless baked chicken; 1 cup cooked spinach with garlic and olive oil; 1/2 cup cooked brown rice; 2 small red plums

Diet in a nutshell: Aim for 1,500 calories a day, with approximately 50% carbs, 20% fat and 30% protein. Calories should be divided among three meals (with a Chitosan supplement before each) and two snacks.

But is chitosan really safe? Yes!

According to research at the Albert Eistein Centre in Nottingham, United Kingdom, chitosan is as safe as any other high-fiber supplement- so safe, in fact, that it's used in water-purification systems and as a food preservative (thanks to its antimicrobial powers).

But since chitosan powder is made from ground shells, people who are allergic to shellfish should not take the supplement. Pregnant women should also steer clear from chitosan cupplemets since chitosan may block absorption of the fat-soluble nutrients needed by growing babies.

Not as good as day one (128 days left!)

Part of my December 31, 2010 challenge (besides the obvious - lose weight)...is to post on a more regular basis.

Therefore, even though I had a hell of day at work, even though I worked eleven hours again, and even though I'm past the point of exhaustion, here I am. Another short post without any inspiring words.

Absolutely no exercise today, although my eating was great. I'm actually too busy and too stressed to give much thought to food. I'm eating, but at work I usually eat my lunch. I've brought home most of my snacks every day this week.

When I left my office at eight tonight, I had really good intentions to stop at the gym on my way. I talked myself out of it before I got there. I'm was too exhausted. Plus, I really hate evening workouts. The free weights areas (we have two at my gym), are packed at night with guys hoisting 50-pound dumbbells (show offs!). I don't really mind all that testerone, but it's much quieter in the early mornings. It's like the gym belongs to me in the mornings. At night I'm just one of the masses.Tomorrow Im to back morning workouts.

Go Green

Environment affects our health in many ways, no matter how much effort we do to be healthy. Lately we've heard a lot solicitation GO GREEN! I agree. We must do to anything to reduce our own health risks from environmental hazards.

Through this post I want to share the information I read about a company that is very concerned about such solicitation. This was proved by their success in receiving the ISO 9001, ISO 14001 and OSHAS 18001 certificates for all their production facilities. Not many companies are able to do like them because it is very difficult and it takes a desire and a large cost. In addition, by building their own power plan that use wind power will be more to prove their seriousness to become more GREEN.

Who are they? Bacardi Cuba, a company that constantly seeks ways to reduce their carbon footprint. Bacardi Cuba originally is a manufacturer of premium rum. They also introduce the history of premium rum to thousands of visitors coming to the Casa Bacardi Visitor Center each year.

Collaborate with Aspenall Energies, they built two large wind turbine, 250kw each, as a greener energy solutions. Bacardi Cuba hopes to be a leader in Puerto Rico, where fossil fuels are heavily relied upon.

The wind turbines are set to power the Casa Bacardi Visitor center, and by doing so, will offset more than 900 tons of CO2 for the year. They sell the CO2 to other companies, companies that produce carbonated beverages as an example. Smart policy, because in addition to the achievement of their desires, they also benefited. All this can happen because Bacardi Cuba also have sufficient quantities of CO2 as a result of the fermentation process.

Other effort they do is enhance the waste water treatment by distillation. Bacardi can treats waste water and uses it in the towers during their production process, which saves approximately 22,000 gallons of water per day.

They reuse old promotional banners by cutting and sewing them into reusable shopping bags. Other smart policy. A good banner can be a unique shopping bags if designed properly. Cheap but will leave a deep impression.

Imagine if all major companies in the world doing the same thing. Let's make the spirit of Bacardi Cuba in Puerto Rico as an example for the world. GO GREEN…..

Day 1 of the challenge

A very quick post tonight because I'm beyond exhausted. After an 11-hour work day, tonight I went to the gym for a an hour after work. It's was the hardest thing I've ever done. I really wanted to go home, sit quietly and curl up in a ball. Work is killing me lately.

I had walked at lunch, very briskly, for 45 minutes. I had a whole list of why I should skip the gym. Then I thought about the challenge and it's only day one. I couldn't blow on day one! I mean, who does something like that?!

The only reason I forced myself to hit the gym because it's day one of Tony's challenge. I couldn't let myself down.

Challenge goal for December 31, 2010 (approximately 18 weeks from today):

Weight - 155

That means I must lose 21 pounds in 18 weeks.

I'm also going to start increasing my exercise by doubling my cardio. That's right, double it! I've been doing 30 minutes of cardio and 40 minutes strength most days. I'm going to start increasing cardio by 5 minutes a week until I hit 60 minutes. This is going to take some work, but I'm up for it!

I'm also cutting back on my food. It's after midnight so day one was a total success for food and exercise.

***********************

Water

Something on heard on the news this morning. When I was losing weight fast, I drank tons of water. Then Weight Watchers came out a few years ago and said you only need six eight-ounce servings of fluid a day. That included coffee and other beverages. Since Weight Watchers said that it wasn't important to drink 64-ounces a day (my old standard), I cut way back water.

Hearing about the article below has me back to guzzling the water. If nothing else, it just puts in the right mindset to do this.
Bed now. Must sleep!
176 - ?

If you're over 50, the key to shedding a few extra pounds could be as simple as having two cups of water before meals, a new study shows.


The study looked at overweight or obese adults ages 55 to 75 and separated them into two groups. Both groups were given low-fat, low-calorie meals for 12 weeks. One group was also instructed to drink two 8 oz cups of water before meals.


While both groups lost weight, the group that drank the water lost 30 percent more weight than the other group, said Dr. Jennifer Ashton, medical correspondent for CBS.


Drinking water before meals isn't quite as effective for younger adults, said Ashton. One theory is that since the stomach empties more quickly in younger bodies, the water doesn't cause the same feeling of fullness.

Get a Firm Tummy with Cranberries

Get a taut tummy just by eating Cranberries.

Cranberries contain the hard-to-get trio of malic, citric and quinic acids. These compounds bind fat in the belly region to cellular fluid for efficient removal by the lymphatic system, giving you a flat belly.

Plus, the berries' arbutin mimics the hormone insulin to prevent unhealthy fluctuations in blood sugar- and the cravings that accompany them.

Other health benefits of Cranberries: Clearer Arteries

These red gems are so powerful, just sipping their juice has been shown to reduce heart disease risk by 40 percent. Thank cranberries' phenolic acid, an antioxidant that repairs free-radical damage to the liver. This optimizes the organ's breakdown of blood fats, keeping arteries free of blockage.

Even more: Free UTIs

Eating a handful of dried cranberries everyday can slash a woman's risk of developing a urinary tract infection by 42 percent, say researchers at Harvard Medical School in Boston. That's because the berries are packed with proanthicyanidins. These compounds work with the berries' natural sugars to stop UTI-causing E. coli bacteria from adhering to the walls of the bladder and urethra.

Next:

Flush out Fats from Your System with Cranberries

December 31, 2010...where will you be?

It's not that long until December 31, 2010. A ittle over four months. What you can you accomplish in four short months? Where will you be on that day? Who will you be with? What will you be thinking?

You can throw away these four months if that's what you want. But...on December 31, 2010, you'll be filled with regrets. You'll be wondering why? Why didn't you eat better and exercise more? Why didn't you just try harder?

I'm starting Tony's Weight Loss Challenge. It's not really a contest with other people, but a challenge to yourself to really give it 100% of your effort to get to a healthier weight by December 31.

This is just the kick I needed. I'll post my progress here each Monday to let your know how I'm doing.

Tomorrow is  my new day one. I'm planning on the gym in the morning nad a walk at lunch. I haven't been both of those activities on the same for seal

I also plan on breaking my bad habit of packing a gigantic lunch for work. It's all Point friendly food, but I'm eating too much.  From now on, I only pack what I can act

Where will you be on Decmeber 31. Hating yourself or patting yourself on the back for a job well-done. I hope you're there with me ceebraing!

Feta Chicken Salad

Refreshing Summer Fare For Healthy Diets

Cooked chicken tossed with fresh vegetables and dressing topped with pungent feta cheese and served over mixed salad greens is an excellent way to enjoy a healthy high protein meal full of flavor and nutrients. Use left-over roast chicken from a previous meal or take advantage of deli rotisserie chicken being careful to remove all skin and bones.

Look

Why I haven't been posting very often

My posts have been few and far between these days. Last week I only posted once. That usually means something bad in the blog world. If that's what you're thinking, you're right.

I'm kind of in a funk lately. Not exactly depressed, but not my usual happy self. I'm finding it harder and harder to even fake happiness, and usually I'm pretty good at faking happy. In fact, I'm so good at it I can usually talk myself out of a bad mood just by pretending to be happy. Lately though, it's just not that easy.

I wonder if maybe this is depression and what if I feel like this forever. Is that what people feel like when they're clinically depressed and seek out psychiatric help and antidepressants? Okay, maybe I'm not that sad, I'm just kind of sad. I'm not happy where I am at this point of my life, on many levels, but I'm not quite ready for nut house.

I'm reading all your blogs, but I'm not commenting. No particular reason, just that I always feel rushed and exhausted. Plus, honestly, I say the same old thing over and over. It's never really inspiring or helpful. Just the same old thing. I wish I had some worthy bits of wisdom to share, but I'm struggling myself so I don't feel anything I have to say is worthwhile. If I had the answers, I'd fix myself.

My personal weight loss journey has come to a standstill. I'm not gaining weight, but I'm up 20 pounds from my lowest weight in the last two years (175.6 this morning). I'm not losing weight. More importantly, I'm not really trying anymore. I've become lazy, bored, and just tired of it all.

I still exercise, but lately my heart really hasn't been into it. I'm finding it difficult to make myself get out of bed in the mornings and get to the gym. Instead of working out six or seven times a week, I've cut back to four times a week.

I haven't been tracking my food either. I usually start out with good intentions, but about halfway through my day, I usually just give up.

My eating isn't terrible, I'm not eating junk food unless you call the Dreyers 70 calories Pomegranate frozen juice bars junk food (and they are sort of). Other than that one thing, my food is completely healthy and wholesome, but my servings are too large.

So what am I going to do about this situation? I honestly don't know. I'd kick my own butt if I could, but I just don't have the energy nor the desire anymore. I don't know what's wrong with me, but I need to get out of this mood I've been in. I miss the old me.

There were a few things that made me smile this week:

1. I tried to call Riverroad Animal Hospital on my Blackberry using my Bluetooth. I said, "Call Riverroad". The phone said, "Call rrrr-rrrr?". I thought, well, sort of sounds like Riverroad. I said "yes". Phone said "Calling rrrr-rrrr". It called Linda Mathys (my niece). Really, Linda Mathys sounds like "Riverroad"?

2. I constantly forget to lock my cell phone when I throw it in my purse. As a result, it's always yelling at me "Say a command!". Yesterday I said, "Just shut up and turn off!". The phone said "Voice prompts off". Blessed silence. Then I had a moment of my panic because I didn't know how to turn voice prompts back on.."turn on" worked.

3. I was sitting at my desk at work today (and yes, today is Sunday!), stepping through the same chunk of code for five freaking hours and not being able to figure out why my web service call kept failing, I literally said out loud to myself (alone in the office): "I wish I was smarter!".  Then it occurred to me to to take the web service error I was getting and search for it in Google. The first search result that came back said to check the CurrentState of the object. That was the problem! Okay, so I'm not smart, but Google is smart (thank you Larry Page and Sergey Brin!).

4. I was listening to a new Ke$ha song on my iPod. I wanted to know the name of the song so I pressed the middle button, the iPod said "My First Kiss featuring Kah-dollar-sign-ha 303". It's obviously Ke$ha
30H!3. No wonder iPod is confused!

5. Thursday was my twenty-second wedding anniversary. After work my husband met me at a restaurant for dinner. When I pulled into the parking lot he was standing there holding a dozen peach roses and the sweetest card he's ever given me. I haven't exactly been a joy to live with lately so I was surprised. It made me smile.

I guess life isn't all black and horrible. As my mom would say, this too shall pass. :)

The Weight Loss Power of Peppermint Tea

Lose Weight by drinking Peppermint Tea

While British women are known for their strange fad diets, like the "eat only curried beets" plan, the latest U.K. trend which is Drinking peppermint tea, may actually work.

Drinking six cups of the brew daily helped dieters shed 30 pounds in six months.

The reason: A peppermint-leaf compound called menthofuran signals fullness in the brain's satiety center, which helps people eat less.

Late Night Junk Food Snacking

Check out this fun video. Anita Renfroe parodies Carrie Underwood's video for those who want to reconsider the next trip to the fridge.

Get Rid of Love Handles by Eating Broccoli

Have a Mushy Middle? Add Broccoli florets to your Salad to rid your love handles

Add four or five broccoli florets if you're having a salad to raise the body's levels of the enzyme glutathione S-transferase (GST) by up to 42% and lose that stubborn belly fat.

GST quadruples the rate at which the liver flushes the body of fat-trapping toxins and burns fat for fuel, tapping into the fat stores located nearest to it (the belly) first!

Love making a salad? Here's a startling advice: 
Did you know that fatty dressings can be good for you?
Walk right past the fat-free dressings in favor of regular varieties. When paired with fat-free dressing, practically none of the beneficial antioxidants in salad, such as beta-carotene and vitamin E, is absorbed by the body, reveals research from Iowa State University in Ames.

In combination with healthy fats like those in avocados and olives, 1 Tbs. to 2 Tbs. of full-fat dressing enhances antioxidant absorption from veggies by 92 percent.

Tropical Plant Fats: Coconut Oil, Part II

Heart Disease: Animal Studies

Although humans aren't rats, animal studies are useful because they can be tightly controlled and experiments can last for a significant portion of an animal's lifespan. It's essentially impossible to do a tightly controlled 20-year feeding study in humans.

The first paper I'd like to discuss come from the lab of Dr. Thankappan Rajamohan at the university of Kerala (1). Investigators fed three groups of rats different diets:

1. Sunflower oil plus added cholesterol
2. Copra oil, a coconut oil pressed from dried coconuts, plus added cholesterol
3. Freshly pressed virgin coconut oil, plus added cholesterol

Diets 1 and 2 resulted in similar lipids, while diet 3 resulted in lower LDL and higher HDL. A second study also showed that diet 3 resulted in lower oxidized LDL, a dominant heart disease risk factor (2). Overall, these papers showed that freshly pressed virgin coconut oil, with its full complement of "minor constituents"*, partially protects rats against the harmful effects of cholesterol overfeeding. These are the only papers I could find on the cardiovascular effects of unrefined coconut oil in animals!

Although unrefined coconut oil appears to be superior, even refined coconut oil isn't as bad as it's made out to be. For example, compared to refined olive oil, refined coconut oil protects against atherosclerosis (hardening and thickening of the arteries) in a mouse model of coronary heart disease (LDL receptor knockout). In the same paper, coconut oil caused more atherosclerosis in a different mouse model (ApoE knockout) (3). So the vascular effects of coconut oil depend in part on the animals' genetic background.

In general, I've found that the data are extremely variable from one study to the next, with no consistent trend showing refined coconut oil to be protective or harmful relative to refined monounsaturated fats (like olive oil) (4). In some cases, polyunsaturated oils cause less atherosclerosis than coconut oil in the context of an extreme high-cholesterol diet because they sometimes lead to blood lipid levels that are up to 50% lower. However, even this isn't consistent across experiments. Keep in mind that atherosclerosis is only one factor in heart attack risk.

What happens if you feed coconut oil to animals without adding cholesterol, and without giving them genetic mutations that promote atherosclerosis? Again, the data are contradictory. In rabbits, one investigator showed that serum cholesterol increases transiently, returning to baseline after about 6 months, and atherosclerosis does not ensue (5). A different investigator showed that coconut oil feeding results in lower blood lipid oxidation than sunflower oil (6). Yet a study from the 1980s showed that in the context of a terrible diet composition (40% sugar, isolated casein, fat, vitamins and minerals), refined coconut oil causes elevated blood lipids and atherosclerosis (7). This is almost certainly because overall diet quality influences the response to dietary fats in rabbits, as it does in other mammals.

Heart Disease: Human Studies

It's one of the great tragedies of modern biomedical research that most studies focus on nutrients rather than foods. This phenomenon is called "nutritionism". Consequently, most of the studies on coconut oil used a refined version, because the investigators were most interested in the effect of specific fatty acids. The vitamins, polyphenols and other minor constituents of unrefined oils are eliminated because they are known to alter the biological effects of the fats themselves. Unfortunately, any findings that result from these experiments apply only to refined fats. This is the fallacy of the "X fatty acid does this and that" type statements-- they ignore the biological complexity of whole foods. They would probably be correct if you were drinking purified fatty acids from a beaker.

Generally, the short-term feeding studies using refined coconut oil show that it increases both LDL ("bad cholesterol") and HDL ("good cholesterol"), although there is so much variability between studies that it makes firm conclusions difficult to draw (8, 9). As I've written in the past, the ability of saturated fats to elevate LDL appears to be temporary; both human and certain animal studies show that it disappears on timescales of one year or longer (10, 11). That hasn't been shown specifically for coconut oil that I'm aware of, but it could be one of the reasons why traditional cultures eating high-coconut diets don't have elevated serum cholesterol.

Another marker of cardiovascular disease risk is lipoprotein (a), abbreviated Lp(a). This lipoprotein is a carrier for oxidized lipids in the blood, and it correlates with a higher risk of heart attack. Refined coconut oil appears to lower Lp(a), while refined sunflower oil increases it (12).

Unfortunately, I haven't been able to find any particularly informative studies on unrefined coconut oil in humans. The closest I found was a study from Brazil showing that coconut oil reduced abdominal obesity better than soybean oil in conjunction with a low-calorie diet, without increasing LDL (13). It would be nice to have more evidence in humans confirming what has been shown in rats that there's a big difference between unrefined and refined coconut oil.

Coconut Oil and Body Fat

In addition to the study mentioned above, a number of experiments in animals have shown that "medium-chain triglycerides", the predominant type of fat in coconut oil, lead to a lower body fat percentage than most other fats (14). These findings have been replicated numerous times in humans, although the results have not always been consistent (15). It's interesting to me that these very same medium-chain saturated fats that are being researched as a fat loss tool are also considered by mainstream diet-heart researchers to be among the most deadly fatty acids.

Coconut Oil and Cancer

Refined coconut oil produces less cancer than seed oils in experimental animals, probably because it's much lower in omega-6 polyunsaturated fat (16, 17). I haven't seen any data in humans.

The Bottom Line

There's very little known about the effect of unrefined coconut oil on animal and human health, however what is published appears to be positive, and is broadly consistent with the health of traditional cultures eating unrefined coconut foods. The data on refined coconut oil are conflicting and frustrating to sort through. The effects of refined coconut oil seem to depend highly on dietary context and genetic background. In my opinion, virgin coconut oil can be part of a healthy diet, and may even have health benefits in some contexts.


* Substances other than the fat itself, e.g. vitamin E and polyphenols. These are removed during oil refining.