Low carb diets.

What The New "Low-Carb" Study REALLY Says

2008-08-18T02:58:00.003-05:00

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

A news media feeding frenzy erupted recently when a new diet study broke in the New England Journal of Medicine (NEJM). Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of it, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

The new study, titled, “Weight Loss With a Low-Carbohydrate, Mediterranean, or Low-Fat Diet” was published in The New England Journal of Medicine (NEJM) in issue 359, number 3.

I quickly read the full text of the research paper the day it was published. Then, I shook my head in dismay as I scanned the news headlines. I found it amusing that the media turned this into a three ring circus, putting a misleading “low carb versus high carb,” “Atkins vindicated” or “Diet wars” spin on the story. But that’s mainstream journalism for you, right? Gotta sell those papers!

Just look at some of these headlines:

“Study Tips Scales in Atkins Diets Favor: Low Carb Regimen Better Than Low Fat Diet For Weight And Cholesterol, Major Study Shows. “
“Low-Carb and Low-Fat Diets Face Off “
“The Never-Ending Diet Wars”
“Low Carb Beats Low Fat in Diet Duel.”
“Atkins Diet is Safe and Far More Effective Than a Low-Fat One, Study Says”
“Unrestricted Low-Carb Diet Wins Hands Down”

Some of these headlines are hilarious! I wonder if any of these reporters actually read the whole study. Geez. Is it too much trouble to read 13 pages before you write a story that will be read by millions of already confused people suffering the pain and frustration of obesity?

Here’s a quick look at the study design.

The low fat restricted calorie diet was based on American Heart Association guidelines. Calorie intake was set at 1500 for women, 1800 a day for men with 30% of calories from fat, and only 10% from saturated fat. Participants were instructed to eat low fat grains, vegetables, fruits and legumes and to limit their consumption of additional fats, sweets and high fat snacks.

The Mediterranean diet group was placed on a moderate fat, restricted calorie program rich in vegetables and low in red meat, with poultry and fish replacing beef and lamb. Energy intake was restricted to 1500 calories per day for women and 1800 calories per day for men with a goal of no more than 35% of calorie from fat. Added fat came mostly from nuts and olive oil.

The low carb diet was a non-restricted calorie plan aimed at providing 20 grams of carbs per day for the 2 month induction phase with a gradual increase to 120 grams per day to maintain the weight loss. Intakes of total calories, protein and fat were not limited. However, the participants were counseled to choose vegetarian sources of protein (more on that bizarre-twist shortly).

The study subjects were mostly male (86%), overweight (BMI 31) and middle age (mean age 52)

Here were the study results:

There were some health improvements in cholesterol, blood pressure and other parameters in the Mediterranean and low carb group that bested the high carb group. That was the focus of many articles and discussions that appeared on the net this week. However, I’d like to focus on the weight loss aspect as I’m not a medical doctor and fat loss is the primary subject matter of this website. All three groups lost weight. The low carb group lost 5.5 kilos, the Mediterranean group lost 4.6 kilos and the low fat group lost 3.3 kilograms…. IN TWO YEARS! Whoopee!

My conclusion would be that the results were similar and that none of the diets worked very well over the long term!

Amanda Gardner of the US News and World Report Health Day was one of the few reporters who got it right:

“Diet plans produce similar results: Study finds Mediterranean and low-carb diets work just as well as low fat ones.”

Tara Parker-Pope of the New York Times also came close with her headline:

“Long term diet study suggests success is hard to come by: In a tightly controlled experiment, obese people lost an average of just 6 to 10 pounds over two years.”

Even this headline wasn’t 100% accurate. The study was HARDLY tightly controlled. Tightly controlled means metabolic ward studies where the researchers actually count and control the calorie intake.

The problem is, you can’t lock people in a hospital or research center ward for two years. So in this study, they used a food frequency questionnaire. Sure, like we believe what people report about their eating habits at restaurants and at home behind closed doors!

BWAHAHAHAHAHAHAHAHA!

“No! I swear Dr. Schwarzfuchs! I swear I didn’t eat those donuts over the weekend! I stayed on my Mediterranean diet. Honest!”

One of the most firmly established facts in dietetics research is that almost everyone underreports their food intake BADLY, sometimes by as much as 50%. I’m not saying everyone “lies,” they just forget or don’t know. In fact, this underreporting of calorie intake is such a huge problem that it makes obesity research very difficult to do and conclusions difficult to draw from free-living studies. Another blunder in the news reports is that this study didn’t really follow Atkins diet parameters OR even the traditional low fat diet for that matter, so it’s not an “Atkin’s versus Ornish” showdown at all. If you actually take the time to read the full text of the research paper it doesn’t say ANYTHING like, “Atkins is the best after all.” That’s the spin that some of the news media cooked up (and what the Atkins foundation was hoping for). It says, “The diet was based on the Atkins diet.” However, the sentence right before that says, “The participants were counseled to choose vegetarian sources of fat and protein.” Vegetarian Atkins? The chart on page 236 says the low carb diet provided 40% of calories from carbs at 6, 12 and 24 months. If I’m reading that data properly, then the only low carb period was a brief induction phase in the very beginning. Does that sound like Atkins? 40% carb sounds more like the Zone diet or my own Burn The Fat program to me.

The Atkins Foundation, which partially supported this study, told reporters, “We feel vindicated.” HA! They should have paid the reporters and told the researchers they felt ripped off and they wanted a refund for misuse of their research grant!

After carefully reading the full text of this study, there are many interesting findings we could talk about, from the differences in results between men and women to the improvements in health markers. Here’s what the study really says that stood out to me. It’s what I would have talked about if the newspapers or TV stations had called me:

1. “Mediterranean and low carb diets may be effective alternatives to low-fat diets.”

I can agree completely with that statement. All three diets created a calorie deficit. All three groups lost weight. Low carb lost a little more, which is the usual finding because low carb diets often control appetite and calorie intake automatically (you eat less even if you don’t count calories). Also, if body composition is not indicated, there’s an initial water weight loss that makes low carb diets look more effective in the very early stages.

2. “Personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions.”

Absolutely! Nutrition should be individualized based on goals, health status, body type, activity level and numerous other factors. Different people have different phenotypes. Some people are more predisposed to thrive on a low carb approach. Others feel like crap on low carbs and do better with more carbs or a middle of the road approach. Those who dogmatically follow and defend one type of diet or the other are only handcuffing themselves by limiting their options. Iris Shai, a researcher in the study said, “We can’t rely on one diet fits all.” Hmm, far cry from “Atkins wins hands down,” wouldn’t you say?

3. “The rate of adherence to a study diet was 95.4% at 1 year and 84.6% at 2 years.”

THIS was the part of most interest to me. When I read this, immediately I could have cared less about the silly low carb versus high carb wars that the news reporters were jumping on. I wanted to know WHY the subjects were able to stick with it so well. Of course, that’s boring stuff to journalists… adherence? What does that word mean anyway? Yawn - not interesting enough for prime time, I guess. But it was interesting to me, and I hope YOU pay attention to what I found. The authors of the study wrote:

“This trial suggests a model that might be applied more broadly in the workplace. Using the employer as a health coach could be an effective way to improve health. The model of group intervention with the use of dietary group sessions, spousal support, food labels, and monthly weighing in the workplace within the framework of a health promotion campaign might yield weight reduction and long term health benefits.”

Hmmmmm, lets see: * Dietician coaching
* Group meetings
* Motivational phone calls
* Spousal support
* Workplace monitoring (corporate health program)
* Food labels - calorie monitoring
* Weigh-ins (required and monitored)

Wow, everything helpful to long term fat loss that sticks. Can you say, ACCOUNTABILITY? These factors help explain the better adherence.

By the way, the adherence rate for the low carb group was the lowest.

90.4% in low fat group
85.3% in the Mediterranean group
78% in the low carb group

Here’s the bottom line, the way I see it:

First, please, please, please learn how to find and read primary research and take the news media stories with a grain of salt. If you want to know who died, what burned down or what hurricane is coming, tune in to the news – they do a GREAT job at that. If you want to know how to lose weight or improve your health, look up the original research papers instead of taking second hand information at face value.

Second, those who prefer a low carb approach; more power to them. Most studies, this one included, show at the very least that low carb is an option and it’s not necessarily an unhealthy one if done intelligently. I also have no qualms with someone claiming that low carb diets are slightly more effective for weight loss, especially in the short term, free living situations. Is low carb superior for fat loss in the long haul? That’s STILL highly debatable. It’s probably superior for some people, but not for others.

Third, low carb people, listen up! Even if low carb is superior, that doesn’t mean calories don’t count. Deny this at your own peril. In fact, this study shows the reverse. The low carb group was in a larger negative energy balance than the high carb and Mediterranean group (according to the data published in this paper), which easily explains the greater weight loss. Posting the calories contained in foods in the cafeteria may have improved the results and helped with compliance in all groups.

When energy intake is matched calorie for calorie, the advantage of a low carb diet shrinks or disappears. For most people, low carb is a hunger management or calorie control weight loss advantage, not metabolic magic (sorry, no magic folks!)

Fourth, choose the nutrition program that’s most appropriate for your personal preferences, your current health condition, your genetics (or phenotype) and most important of all… the one you can stick with. Then tend your own garden instead of wasting time criticizing how the other guy is eating. Your results will speak for themselves in the end. Take your shirt off and show us.

If I were forced to choose only one approach (and thank god I’m not), I would recommend avoiding the extremes of very low carb or very low fat or very high fat or very high carbs. Balance makes the most sense to me, and the research suggests that this helps produce the highest compliance rate. That’s not rocket science either, it’s common sense. If you have a serious fat loss goal, as when I compete in bodybuilding, then a further reduction in carbs and increase in protein makes perfect sense to me as a peaking diet. If an extremely low or extremely high carb diet worked for you, great. But generalizing your experience to the entire rest of the world makes no sense. Arguing from extremes is the weakest form of argument. The reason I have THREE nutrition plans (three phases) in my own fat loss program is because programs with flexibility and room for individualization beat the others hands down in the long term. In fact, I wrote an entire chapter in my e-book about unique body types, how to determine yours and how to individualize your nutrition – it’s THAT important. If you have more choices, you have more power. The people who are shackled by dogma and narrow thinking are stuck. They also risk missing what’s really important.
Things like:
Personalization
Adherence
Long-term Maintenance
Accountability
Social Support

and…

CALORIES!

Train hard and expect success,

Tom Venuto CSCS, NSCA-CPT
Fat Loss Coach
www.BurnTheFat.com

PS. If you want to learn more about a balanced, flexible and proven approach, which teaches nutritional individuality and which can produce similar weight loss in one month, month after month, that the subjects of this study produced in TWO YEARS, (if you ADHERE to it!), then visit my fat loss website.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

bddickey@interl.net has shared: South Beach Diet

2008-07-28T22:30:00.001-05:00

bddickey@interl.net wanted to share this with you:

The south beach diet.

South Beach Diet
http://www.low-carb-ketogenic-diets.com/recipes/south-beach-diet

webmaster@keytosuccess.info has shared: Easy Cocktail Sauce

2008-07-15T05:07:00.001-05:00

webmaster@keytosuccess.info wanted to share this with you:

Yummy low carb

Easy Cocktail Sauce
http://www.low-carb-ketogenic-diets.com/recipes/easy-cocktail-sauce...

Healthy Indulgences: Apple Crisp Nostalgia

2008-06-15T03:33:00.000-05:00

Healthy Indulgences: Apple Crisp Nostalgia

She did it again. Mmmmmmmm Yummy

Healthy Indulgences: Sugar Cereal, revisited

2008-06-09T02:17:00.002-05:00

Healthy Indulgences: Sugar Cereal, revisited

Okay, So I'm busy surfing the web again, I ran across this site at BlogCatalog and thought I'd share this with everyone. Breakfast and low carb can be difficult to pull off when you are in a hurry, not to mention tossing in some gluten free and its almost impossible. This is a mouth watering recipe so why not try it.

Mission Abdominals

2008-06-03T05:00:00.001-05:00

Mission Abdominals

Posted using ShareThis

Conquering Cellulite

2008-05-24T04:23:00.002-05:00

Table of Contents

Introduction To Cellulite

What Is Cellulite?

Cures & Treatments

Drugs or Cosmetics?

Topical Treatment

Body Wrapping

Electric Muscle Stimulation

Liposuction

Glossary

Resources

Introduction To Cellulite

In our never ending search for the illusive “Fountain of Youth,” nothing strikes a chord like the term “cellulite.” Interestingly, the term “cellulite” was first introduced to us by a fashion magazine. That fact is sufficient to generate speculation among opposing sides to this controversial subject.

What we endeavor to present here is an overview of the facts surrounding “cellulite” with an eye toward education. We make no recommendations nor endorsements as to the efficacy of any products that may be mentioned, nor do we recommend or endorse any particular treatments that we might discuss.

We hope to present the pros and cons of the arguments and allow you to make your own determination and course of action.

It is interesting to note that nearly two decades ago, The Journal of the American Medical Association (JAMA) stated that "there is no medical condition known or described as cellulite in this country.”

Because there is no official medical term for the conditions, does that mean that there can be a “cure?” Apparently so, as evidenced by the thousands of products and procedures available to combat the condition.

What Is Cellulite?

Cellulite is a term that is used to describe fat deposits under the skin that outwardly give the skin a dimpled, or orange-peel like appearance. Cellulite is most often seen in women because the fat is arranged in large chambers separated by columns of collagen fibers.

Fibrous strands of tissue connect your skin to deeper tissue layers, creating compartments of ordinary fat cells. When the fat cells increase in size, the compartments bulge and produce the dimpling appearance on your skin.

In overweight people excess fat is stuffed in these compartments causing them to bulge out. On the surface of the skin the bulging provides the dimply appearance of cellulite, especially in areas such as the hips, buttocks or thighs.

Oddly enough, cellulite is predetermined by genetics so even thin women can develop the appearance. Factors such as hormones, pregnancy, and aging may all attribute to the weakening of the collagen fibers to give the cellulite appearance.

Even people diagonosed as the “morbidly obese” are not necessarily genetically pre-disposed to cellulite and may display no symptoms at all.

It is important to note that even though it is unsightly, cellulite is normal for many women and some men as well. The dimpling appears to be less obvious when the subject has thicker skin which further enforces the genetic predisposition. As the body ages, the skin becomes thinner and there is nothing that can be done for that natural aging process.

Cures –& Treatment Options

If our research indicates that cellulite is not recognized as a disease, is there no such thing as a “cure?” We aren’t here to make that determination. That is something the reader should pursue for him or herself. Whether there is or is not a “cure,” there are various methods of treatment and we will endeavor to review them for you with an eye toward “Conquering Cellulite.”

All you need to do is begin a search for information about cellulite and you will find yourself bombarded with commercial messages. There are hundreds of sources all claiming to reduce or eliminate the ravages of cellulite, and “for only $xxxxx you too can rid yourself of this condition.”

The most widely advertised methods we have found are topical creams and/or ointments, body wrapping, electronic muscle stimulation and liposuction. Let’s review them beginning with topicals.

Topical Treatments

Numerous products are available to consumers that are promoted in the area of “skin care products” and/or “thigh creams.” Some of the claims are:

§ Increased collagen production

§ Strengthening collagen and elastin fibers

§ Cellulite reduction through cellular stimulation to release stored fat

§ Weight reduction through appetite suppression, increased metabolism, and fat burning

§ Reduced water retention.

When is a topical considered a drug or a cosmetic? That’s a difficult question.

According to the government drugs, unlike cosmetics, alter the structure or function of the body. Here’s where it gets really confusing. If the manufacturers claim that thigh creams or other topical treatments eliminate cellulite, is that considered as “altering the structure or function of the body?”

We don’t have the answer to that question nor are we in a position to present a plausible argument either way.

What we do know, is that many people have hidden allergies. These allergies only surface when the individual comes in contact with a “new” trigger. Some of the thigh creams and other topical products contain an ingredient that can be potentially harmful for certain individuals. We will discuss that in just a moment.

Before you use any new topical treatment, you should “test” the product on a small area of skin and give yourself sufficient time to observe any reactions.

You should also carefully read product labels and follow directions. If it contains an allergen that you already know affects you, obviously you won’t want to use that particular product.

Persons who suffer from asthma need to pay particular attention. “Aminophylline,” an approved prescription drug used in the treatment of asthma, is an ingredient used in many thigh cream products that marketers claim will dissolve the fat and smooth the skin.

Since some individuals suffer from allergic reactions to ethylenediamine, a component of aminophylline, there is some concern and these people may wish to avoid these products so that they don't develop a sensitization (become allergic) to aminophylline.

For these and other reasons the government argues that the majority of “topical agents and thigh creams” should be regulated as drugs. They further dispute the efficacy of these creams. As we said earlier, that isn’t our determination to make.

Some dermatologists and clinicians have a differing point of view. One such practice conducted an abstract study wherein they used a “double-blinded randomized trial.” This means that neither the clinicians conducting the test nor the subjects, knew which of a particular topical agent they were testing.

Twenty women with a moderate degree of cellulite on the buttocks and/or thighs were entered into a four-week, double-blinded, randomized trial where an anti-cellulite cream was applied to the affected sites on a nightly basis.

Some of them were randomly selected to use a neoprene garment on either leg. High quality digital photography was used to photograph them from different angles before and after four weeks of treatment.

17 of the subjects actually completed the study. Of those 17, 76% saw overall improvement in their cellulite. 54% reported even greater improvement on the thigh that used the special garment.

The dermatological evaluators found an improvement in 65% of treated legs with the garment and 59% of treated legs without the garment.

Further, the evaluators found the thighs using the garment showed greater improvement than those that did not in 65% of subjects. The topical agent used in this study was found to be effective in reducing the appearance of cellulite and the neoprene garment enhanced the effect of this topical agent in cellulite reduction.

The dermatological evaluators claim that the success of this study validates the garment used to enhance the topical agent used.

Your writer makes no claims as to the validity of the above test or the arguments set forth by the government. Both present valid points of view.

Also take note that we have no idea of the “brand names” of the products involved. Again, you might want to check the contents of any product you may be considering.

Body Wrapping

Many spas and salons offer a process called “body wrapping.” This procedure claims to remove inches from the waist, thighs, hips or other parts of the body. The process includes the use of special wraps or clothing and can sometimes be used with special lotions or creams that are applied to the skin.

Customers are usually told that they can lose “inches” as opposed to pounds and that fat will melt away bringing about a loss of inches in about an hour. One of the claims is that wrapping will work because cellulite is “water logged fatty tissue.”

What overweight person wouldn’t love to find a product that will render them slim and trim while they sleep?

Unfortunately, many people think that body wrapping is a relatively “new” procedure and jump on the bandwagon quickly. The truth is that the body wrapping craze has been around for some time.

Over two decades ago, government “watchdogs” reported:

“Who can blame the fretfully flabby for being lured by the promise of losing inches without doing anything more strenuous than popping a pill or wrapping up the offending flesh? Who can resist ads for body wraps that promise ‘to burn away fat even while you sleep,’ to ‘lose 4-6 inches the first day?"

What do these wraps consist of?

Some are plastic or rubber garments worn around the waist, some cover the waist, hips and thighs, and others cover nearly the entire body.

Some are to be worn while carrying out routine activities, others while exercising, and some while sleeping. One is inflated with air from a vacuum cleaner. Another uses an electric hair dryer to blow in warm air. Some are used after a cream, gel or lotion is applied or after the wrap is soaked in a solution.

The garments and wraps, with or without lotions and creams, say that they reduce body dimensions by removing fluids. Most medical experts agree that such treatment will cause a loss of inches and perhaps pounds due to profuse perspiration. But the reductions are temporary. The fluid is soon replaced by drinking or eating.

Remember, rapid and excessive fluid loss is potentially dangerous because it can bring on severe dehydration and can upset the balance of important electrolytes in the body. Reputable spas are aware of any potential hazards such as this, so do your homework and select a spa with a good reputation.

Some people have tried using “plastic wrap” as body wrap material. In fact, that was a very popular practice several decades ago.

Body wrapping has evolved since those days, becoming much more sophisticated. Prices for a body wrap range anywhere from $40 an hour up to as much as several thousand dollars at some of the upscale spas.

Some advertising claims that body wrapping will eliminate, or at the least reduce, cellulite but we’ll leave that up to you to determine. What we can tell you is that visiting a spa or salon for body wrapping may be a wonderfully rejuvenating experience, leaving you rested, relaxed and refreshed.

And who wouldn’t like to have a few hours being pampered and fussed over in a relaxing environment regardless if it helps the cellulite problem.

Some spas advertise herbal and other natural wraps. In fact, the methods and products applied are widely varied. Let’s explore some of the components that make up a good “wrap” experience.

Herbal wraps. Some of the higher end spas go so far as to grow their own “herbs” for use in their body wraps, but that isn’t necessary for a good body wrap experience. Herbs can be fresh, or dried and usually organically grown is best.

Each herb has a specific effect. Some increase circulation, another may soothe the skin and so on.

The herbs are steeped in very hot water (almost boiling) then special muslin sheets are soaked in the solution. It is these herb-infused sheets along with other insulating layers that wrap around the body.

How the treatments work is interesting. The goal is to create a condition not unlike your body when you have a fever. We all know that when we have a fever, our body eliminates toxins by sweating.

It’s the same principle with body wraps. The results vary. Some people report a very intense detoxification while for others it might be mild.

Methods of application and content vary as well. Seaweed, mud and salt are popular body wraps. Most often, the subject is wrapped from neck to toe with the arms set close to the sides of the body. This can be uncomfortable for someone who suffers from claustrophobia.

The easiest correction for this is to keep the arms free from the wrap. Most people who are claustrophobic find the works and that all they need to be able to feel free to remove themselves if they choose.

Whatever type of body wrap you select make certain that you feel comfortable with the spa and that a technician is always close at hand.

Care should be taken when selecting a salon or spa. Some things to consider:

§ How long have they been offering body wraps?

§ Do they have a licensed clinician whose sole purpose is massage and/or body wraps?

§ Where do their herbs and other contents come from?

§ Do they offer any special pricing for new clients?

§ Will they allow a tour of their facilities prior to purchase?

§ Have they had any unresolved complaints reported by the Better Business Bureau?

§ Do they have any package pricing for multiple visits?

Watch your local publications for coupon offers. This can be a good way to try out a service at a bargain. Ask your friends if they have had a body wrapping experience and whether they enjoyed it and what kind of results did they experience. You may even want to check for “two for one” specials and try it out with a friend!

Whether the experience reduces your cellulite or not, if you follow the guidelines you are in for a pleasant experience. Who knows, you might just like it enough to include it in your long term personal care budget!

Electric Muscle Stimulation (EMS)

We will discuss two different types of EMS equipment. The first is a procedure that sends electrical current to muscle and fatty tissue. The second is the use of a “massage like” piece of equipment.

Physicians have used electrical muscle stimulation using approved devices for some time. They are a legitimate process approved for specific conditions. Some of those conditions are

§ Increase blood circulation

§ Prevent blood clots

§ Relax muscle spasms

§ And rehabilitate muscle function after a stroke

Providers of EMS equipment for consumer use will tell you that the process will:

§ Reduce breast size

§ Remove wrinkles

§ Do face lifts

§ Reduce bellies

§ Remove cellulite

There is no clinical evidence that proves such claims, but we will endeavor to briefly explain how this process works according to the providers.

The premise is that using EMS, the brain sends a nerve impulse to the “motor point” of the muscle you desire to change. This signal is a message to the muscle to expand and contract.

Electrodes are placed on specific motor points of the muscle group(s) to be exercised. When the electrical stimulation is applied through the electrodes using a mild current the muscle will expand and contract. The theory is that this makes it possible to duplicate regular exercise without the effort using conventional means.

During your conventional exercise, your brain is sending messages down the spinal cord through the nerves with the muscles you are using, causing them to relax and contract. Your brain is controlling the muscle using what is called voluntary muscle action.

EMS uses the outside electrical source to stimulate the nerves and send signals to your muscle to expand and contract. It send an electrical current through adhesive electrodes creating the expansion and contraction. This would be considered involuntary muscle action.

It is believed by some that EMS stimulates large nerve axons, or long outgrowths of a nerve cell body. Some of these cannot be stimulated voluntarily so the logic is that EMS might allow for increased development of tissue by enlarging it without multiplying cells.

The second piece of equipment is a “massage like” device. We will not mention the name as it is trademarked and it is not our intent to provide advertising for any specific method of equipment.

They claim to have the first FDA approved device for temporarily reducing the appearance of cellulite. The process is what they term a “subdermal” approach for temporarily reducing the appearance of cellulite.

It consists of a hand held motorized device with two adjustable rollers and suction which creates a symmetrical skin-fold. They state that, “the skin gently folds and unfolds under the continuous action of the rollers allowing for smooth and regulated deep tissue mobilization.

As the viscosity of the subcutaneous fat layer decreases, blood flow and lymphatic drainage increase, facilitating the elimination of excess fluid and metabolites, while improving overall cellular function.”

This is supposed to help you to reduce cellulite and probably brew your morning coffee!

All joking aside, if not used properly these devices can produce harmful effects. Because they border on “snake oil salesman” techniques in their advertising and claims, our suggestion is to go ahead and research them but buyer beware.

Liposuction

Finally we arrive at the granddaddy of all procedures – liposuction.

What is Liposuction?

Liposuction is a surgical procedure intended to remove fat deposits and shape the body. Fat is removed from under the skin with the use of a vacuum-suction canula (a hollow pen-like instrument) or using an ultrasonic probe that emulfsies (breaks up into small pieces) the fat and then removes it with suction.

Persons with localized fat may decide to have liposuction to remove fat from just one specific area. Liposuction is a procedure for shaping the body and is not recommended for weight loss.

Liposuction may be performed on the abdomen, hips, thighs, calves, arms, buttocks, back, neck, or face. A liposuction procedure may include more than one site, for instance, the abdomen, back, and thighs all on the same day.

Who performs liposuction and where is it performed?

Most liposuction procedures are performed by plastic surgeons or dermatologists. However, all that is required to perform liposuction is a medical degree, so any licensed physician may perform liposuction.

This can be a bit discomforting because it means that even a “podiatrist” can legally perform liposuction procedures without any specialty training.

It’s a good idea to find out all you can about a particular physician before considering him or her to perform your procedure. Check with your local licensing board, ask your physician how many procedures like yours has he/she done and can you see before and after photographs.

Don’t be afraid to ask your physician probing questions. Remember, you are paying for a service and you deserve to know the answers to any questions. Ask him for in depth explanations of what your procedure consists of and what your prognosis is for healing.

Don’t have unrealistic expectations. The recent “make over” craze on television gives the impression that anyone and everyone is a candidate for a make over. Don’t enter into a decision based on what you see on television.

The patients you see on television are the very best candidates in terms of health and other factors. They are selected based on the fact that their “before” and “after” will show drastic results. That just isn’t true for the average person.

If you expect to come out of liposuction looking like Britney Spears, you will be very disappointed. That is not to say that you can’t expect results. More than likely you will and the end result will give you a younger look. Just don’t expect unrealistic results.

Some professional medical organizations recommend special training for physicians, it isn’t required by law. So the more information you can determine, the safer you can feel about your procedure.

Liposuction is a surgical procedure, so remember even the best screened patients under the care of the best trained and experienced physicians may experience complications as a result of liposuction.

Liposuction may be performed in a

§ Doctors office

§ Surgical center

§ Hospital

Because liposuction is a surgical procedure, it is important that it be performed in a clean environment. Emergencies may arise during any surgery and access to emergency medical equipment and/or a nearby hospital emergency room is important. These are things that you should ask your physician before the liposuction procedure.

Be wary of advertisements that say or imply that you will have a perfect appearance after liposuction. Yes, back to those realistic expectations. Remember that advertisements are meant to sell you a product or service, not to inform you of all the potential problems with that service.

Don't base your decision simply on cost and remember that you don't have to settle for the first doctor or procedure you investigate. The decision you make about liposuction surgery is an important one but not one that you must make right away.

You should learn as much as you can about liposuction. It is important for you to read the patient information that your doctor provides.

Do not feel that because you speak to a physician about this procedure that you must go through with it. Take your time to decide whether liposuction is right for you and whether you are willing to take the risks of undergoing liposuction for its benefits.

Visit several physicians if it will help you make the right decision. Initial consultations are generally free and it can be helpful and enlightening to have several different opinions. It can also help you to make an intelligent decision based on all the facts. Selecting a physician that you feel comfortable with should be a main concern.

When is Liposuction not for me?

It may not be for you if you are not accustomed to taking risks. Complications can arise and are unavoidable in a percentage of all patients.

Cost is a huge factor to take under consideration. Since liposuction is primarily considered “cosmetic,” most medical insurance companies will not pay for the procedure placing the burden directly on you.

If you are considering liposuction as a means to lose weight, then liposuction is not for you. This is a procedure designed to shape the body and is not recommended for losing weight.

If you are on certain medications that affect healing this may not be a procedure you should risk. Some of the considerations are:

§ Current infection

§ History of bleeding

§ Heart disease

§ Edema

§ Blood clotting medications

§ Anti-inflammatory agents

§ Anti-coagulants

§ Any medications that may interact with the drugs used during liposuction.

Your skin elasticity may not be adequate. Your doctor will evaluate the skin at the site where you are considering liposuction to determine if skin is elastic enough to shrink after liposuction.

If it is not, it will be baggy after liposuction. This may cause you to have to consider plastic surgery to eliminate the excess skin.

Our analysis of liposuction would not be complete without pointing out some of the risks involved.

As a general rule, most patients are pleased with the outcome of their liposuction surgery. However, like any other medical procedure, there are risks involved. That's why it is important for you to understand the limitations and possible complications of liposuction surgery.

Before you have liposuction, you should be aware of these risks and should weigh the risks and benefits based on your own personal value system. Try to avoid being influenced by friends that have had the procedure or doctors encouraging you to do so. Decide for yourself whether you are willing to take the risks involved in liposuction.

Take your time deciding if you are willing to accept the risks inherent in liposuction. Because it is usually a cosmetic procedure, and not medically necessary, there is no reason to rush.

Gather as much information as you can so that you make an informed decision about whether liposuction is right for you. Don't believe that complications "only happen to other people." It is important for you to understand what the risks are and decide if you are willing to accept the possibility that it might happen to you.

What are some possible complications?

Infections may happen after any surgery and may occur after liposuction. Some physicians prescribe an antibiotic to all patients undergoing liposuction but other physicians do not. It is important to keep the wound(s) clean but even if you do, infections may sometimes occur from the surgery.

Sometimes, infections may be serious or life threatening such as in cases of necrotizing fasciitis (bacteria eat away at the tissue) or with toxic shock syndrome, a serious, sometimes fatal infection caused by a bacteria, that is associated with surgery (you may have heard of toxic shock syndrome occurring in women using tampons, also).

Embolism may occur when fat is loosened and enters the blood through blood vessels ruptured (broken) during liposuction. Pieces of fat get trapped in the blood vessels, gather in the lungs, or travel to the brain.

The signs of pulmonary emboli (fat clots in the lungs) may be shortness of breath or difficulty breathing. If you have the signs or symptoms of fat emboli after liposuction, it is important for you to seek emergency medical care at once. Fat emboli may cause permanent disability or, in some cases, be fatal.

Puncture wounds to the organs. During liposuction, the physician is unable to see where the canula or probe is.

It is possible to puncture or damage internal organs during liposuction. This may happen, for instance, if the intestines are punctured during abdominal liposuction. When organs are damaged, surgery may be required to repair them. Visceral perforations may also be fatal.

After liposuction, there may be a pooling of serum, the straw colored liquid from your blood, in areas where tissue has been removed.

You may experience "paresthesias" which is an altered sensation at the site of the liposuction. This may either be in the form of an increased sensitivity (pain) in the area, or the loss of any feeling (numbness) in the area. If these changes in sensation persist for a long period of time (weeks or months) you should inform your physician. In some cases, these changes in sensation may be permanent.

Swelling may occur after liposuction. In some cases, swelling may persist for weeks or months after liposuction.

The skin above the liposuction site may become necrotic or "die." When this happens, skin may change color and be sloughed (fall) off. Large areas of skin necrosis may become infected with bacteria or microorganisms.

During ultrasound assisted liposuction, the ultrasound probe may become very hot and can cause burns.

Fat tissue, which contains a lot of liquid, is removed during liposuction. Also, physicians may inject large amounts of fluids during liposuction. This may result in a fluid imbalance.

While you are in the physician's office, surgical center or hospital, the staff will be watching you for signs of fluid imbalance. However, this may happen after you go home and can result in serious conditions such as heart problems, excess fluid collecting in the lungs, or kidney problems as your kidneys try to maintain fluid balance.

Toxicity from anesthesia is a risk factor. Lidocaine, a drug that numbs the skin, is frequently used as a local anesthetic during liposuction. You may have had a similar drug, novocaine, to numb your mouth at the dentist.

Large volumes of liquid with lidocaine may be injected during liposuction. This may result in very high doses of lidocaine. The signs of this are lightheadedness, restlessness, drowsiness, tinnitis (a ringing in the ears), slurred speech, metallic taste in the mouth, numbness of the lips and tongue, shivering, muscle twitching and convulsions.

Lidocaine toxicity may cause the heart to stop. Of course, this can be fatal. In general, any type of anesthesia may cause complications and is always considered a risk during any surgery.

There are numerous reports of deaths related to the liposuction procedure. Although it is difficult to be sure how often death from liposuction happens, there are several studies that estimate how often patients undergoing liposuction die during the procedure or as a result of it. None of the studies is perfect so the results are just estimates.

Some of the studies indicate that the risk of death due to liposuction is as low as 3 deaths for every 100,000 liposuction operations performed. However, other studies indicate that the risk of death is between 20 and 100 deaths per 100,000 liposuction procedures.

One study suggests that the death rate is higher in liposuction surgeries in which other surgical procedures are also performed at the same time. In order to understand the size of the risk, one paper compares the deaths from liposuction to that for deaths from car accidents (16 per 100,000).

It is important to remember that liposuction is a surgical procedure and that there may be serious complications, including death.

Before you undergo liposuction, you should have a complete physical exam so that your doctor can determine if you are an acceptable candidate for liposuction.

It is important for you to discuss any medical conditions that you have and to tell your doctor about any medications that you are taking including any herbal or other non-prescription ones. If your doctor decides that you can have liposuction, discuss the procedure thoroughly with him or her before deciding if you want to go through with the procedure.

Just because a physician says that you may have liposuction does not mean that you must decide to have liposuction. You may still change your mind even after discussing the procedure with a physician.

Your physician should be able to answer any questions that you have about liposuction including questions about what to expect during and after liposuction and the complications or problems that sometimes occur with liposuction. Some physicians will provide written information about liposuction. You may also take information from this website to your appointment to discuss with your physician.

You may want to have someone drive you to your appointment for liposuction. You may be tired or uncomfortable after liposuction and unable to drive yourself home. Discuss this with your physician before the day of your procedure.

Your physician may prescribe an antibiotic drug for you to take before and after the surgery. This is to prevent infections.

On the day of the liposuction surgery, the physician will mark your body with a pen to indicate where the fat is to be removed. Then you will receive anesthesia, that is medicine that prevents you from feeling pain. Some physicians use only local anesthesia, that is, anesthesia that they inject with a syringe or pump into the area where they will do the liposuction.

The anesthesia medicine is injected along with a lot of fluid, usually buffered salt water and epinephrine, a drug to reduce bleeding. Large volumes of liquid may be injected, until the skin is very firm. If your physician uses only this kind of local anesthesia, also sometimes called tumescent anesthesia, then you will be awake during the procedure. Other physicians use local anesthesia and a sedative that can be taken by mouth or injected from a syringe. Still others prefer to use general anesthesia, that is to use anesthesia that will put you to sleep during the procedure. This is usually done in a hospital.

Once the anesthesia is working, the physician will make an incision (cut) in the area where the liposuction will be performed. A canula, a hollow tube that is about the size and shape of a skinny pen, will be inserted into the incision. The physician moves this canula back and forth to suction out the fat. The fat, and liquid that has been injected, are collected in a flask.

The physician will monitor the amount of fluid and fat that are removed. Because you will be losing liquid and fat from your body, it may be necessary to replace some of that fluid. This is done with an intravenous (i.v.) line for the replacement of fluid.

Depending upon the amount of fat removed and the location of the surgery (doctor's office, surgical center, hospital), you may leave the doctor's office soon after the surgery or you may spend the night in the surgical center or hospital. Ask your doctor how long it will be before you should be able to return to your normal level of activity or if you will need to miss work after liposuction.

The cuts where the doctor inserted the canula may be leaky or drain fluids for several days. In some cases, the doctor may insert a drainage tube to drain fluid away from the wound.

You will wear special tight garments to keep your skin compressed after the liposuction procedure. Your doctor will tell you how long to wear these, usually for weeks. Some doctors provide these garments but others will tell you where to purchase them before your surgery.

Your doctor will also probably give you some after-surgery instructions. This will include information about wearing compression garments, taking an antibiotic if that has been prescribed, and the level of activity that is safe for you after your liposuction procedure. You should also have information about signs of problems that you should be aware of, for instance the signs of infections or other problems that you need to know about.

When the anesthesia wears off, you may have some pain. If the pain is extreme or of a long duration, you should contact your physician. You will also have some swelling after the surgery. In some cases, this swelling will remain for weeks or even months. If you have pain and swelling, this may be the sign of infection and you should contact your physician.

You will have scars, usually small, where the physician cuts your skin and inserts the canula to remove fat tissue.

While medical complications are important, the reason that people have liposuction surgery is for cosmetic reasons. The cosmetic effect after liposuction may be very good and many patients report being satisfied.

However, it is possible that the cosmetic effect will not be what you expected. In other words, your appearance after liposuction may not be what you expected or wanted.

Some physicians counsel their patients that reasonable expectations are important. It may be difficult to have reasonable expectations after reading advertisements and looking at pictures of women and men who have had liposuction.

We discussed this earlier, but remember that advertising is made to make you want to purchase a product or service. Advertisements do not usually tell you about problems or shortcomings of the product or service.

Some cosmetic shortcomings after liposuction include:

§ There may be scars at the site where the doctor made the cut to insert the liposuction canula. These scars are usually small and fade with time but in some people, scars may be larger or more prominent.

§ The liposuction site may have a wavy or bumpy appearance after liposuction.

§ Liposuction results may not be permanent. If you gain weight after liposuction surgery, the fat may return to sites where you had liposuction or to other sites.

§ Results may be less dramatic than what you were expecting and this can be disappointing.

What Are Some Of The Alternatives

Are there alternatives to liposuction for cellulite reduction? With the occasional rare exception, liposuction is usually considered cosmetic surgery. Therefore it is not considered medically necessary.

Because of this, the decision is up to you whether or not to undergo this procedure. You may decide that it is not right for you. And you can make that determination right up to the point of actually having the procedure.

Some of the alternatives to liposuction are:

§ Change diet to lose some excess body fat.

§ Exercise.

§ Accept your body and appearance as it is.

§ Use clothing or makeup to downplay or emphasize body or facial features.

§ Try some of the other methods that we discussed such as topicals or body wrapping.

Whatever method you select to deal with cellulite, make certain that you have done your due diligence and select the most appropriate method with the least amount of risk to obtain the results you desire.

There really is no substitute for good, old-fashioned, healthy nutrition and exercise. The tried and true methods do work:

1. Watch your diet.

2. Incorporate fresh and natural foods into your diet.

3. Drink plenty of water to avoid dehydration.

4. Limit the consumption of caffeine and alcohol

5. Avoid high fat foods.

6. Get plenty of fiber.

7. Quit or cut down on smoking.

8. Avoid medications not necessary to health and well being.

9. Get plenty of exercise.

Following a regimen of good health, nutrition and exercise will rid your body of excess toxins and promote a general state of health that is optimum for pursuing any program for dealing with cellulite.

We have spent a great deal of time discussing the various options for Conquering Cellulite. The bottom line is that you may not be able to do that!

You have learned that genetics dictate whether you have a predisposition for the condition. If you do, there is no amount of money or procedures that can prevent it from happening to you.

Some of the treatments we presented may help in reducing the problem but they certainly won’t eliminate it totally if you carry the gene.

By all means do your own research to determine if any of the treatments or methods we’ve mentioned here might help you. Again, all we recommend is that you have realistic expectations.

We have used terminology that might be somewhat new and unfamiliar. For that reason we are including a Glossary of Terms and we hope you find that helpful in addition to our recommended resources.

Lastly, think twice or three times before investing huge amounts of cash for so-called treatments or cures. You are now armed with the most important tool you need on your journey to Conquering Cellulite. That tool is knowledge! Use it wisely!

Glossary

Aminophylline – an approved prescription drug for the treatment of asthma.

Anesthetic - drugs that cause the loss of feeling or sensation.

Canula (or cannula) - a hollow pen-like instrument or tube used to draw off fluid.

Cellulite - Fat deposits under the skin that outwardly give the skin a dimpled, or orange-peel like appearance.

Cosmetic(s)-a toiletry designed to beautify the body; decorative rather than functional.

Edema - swelling caused by large amount of fluid in cells or tissues.

Emboli - something that blocks a blood vessel. See embolism.

Embolism - the blocking of a blood vessel or organ by pieces of matter such as fat.

EMS – Electrical Muscle Stimulator

Emulsify - to break up into small pieces.

Epinephrine - a drug injected before liposuction to reduce bleeding during the procedure.

Ethylenediamine – an ingredient in the approved prescription drug Aminophylline.

Genetics - The study of heredity and how traits are passed on through generations; the branch of biology that studies heredity and variation in organisms.

Infection - invasion by and multiplication of bacteria or microorganisms that can produce tissue injury.

Morbidly Obese – Persons who are 50-100% or 100 pounds above their ideal body weight.

Lidocaine - an anesthetic that may be injected in large amounts of liquid during liposuction.

Lipoplasty - another name for liposuction.

Liposuction - a usually cosmetic surgical procedure in which fat is removed from a specific area of the body, by means of suction.

Necrotizing Faciitis - a bacterial infection in which bacteria infect and kill the skin and underlying tissues.

Paresthesia - a change in feelings or sensation. May be an increase in feeling (pain) or a decrease in feeling (numbness).

Pulmonary embolism - pieces of fat may find their way into the blood stream and get stuck in the lungs during liposuction. This causes shortness of breath or trouble breathing.

Probe - see canula.

Sedative - a drug which helps a person to relax and may make them feel sleepy.

Seroma - a collection of fluid from the blood that has pooled at the liposuction site.

Skin necrosis - skin or underlying tissue dies and falls off.

Subcutaneous – beneath the skin as in subcutaneous injection.

Subdermal – another term for beneath the skin.

Suction assisted liposuction - see liposuction.

Thrombophlebitis - inflammation of a vein caused by a blood clot.

Topical - logical application; as, a topical remedy.

Toxic Shock Syndrome - an infection caused by bacteria that release toxins into the body. This type of infection can occur after surgery if bacteria are accidentally introduced during the surgery.

Ultrasound assisted liposuction - a type of liposuction in which fat is first loosened by using an ultrasonic probe and then removed by means of suction.

Visceral perforations - organs may be punctured accidentally with the liposuction probe or canula during liposuction.

Resources

American Academy of Dermatology

1350 I St. NW, Suite 870

Washington, DC 20005-4355

(202) 842-3555

(202) 842-4355 Fax
http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/linkwarning/linkwarning.cfm?link=http%3A%2F%2Fwww%2Eaad%2Eorg%2F

American Society for Dermatologic Surgery

5550 Meadowbrook Dr. Suite 120

Rolling Meadows, IL 60008

Phone: 847-956-0900

Fax 847-956-0999

American Association of Plastic Surgeons

900 Cummings Center Suite 221-U

Beverly, MA 01915

Phone: 978-927-8330

Fax: 978-524-8890

DISCLAIMER: This information is not presented by a medical practitioner and is for

educational and informational purposes only. The content is not intended to be a

substitute for professional medical advice, diagnosis, or treatment. Always seek

the advice of your physician or other qualified health provider with any questions

you may have regarding a medical condition. Never disregard professional medical

advice or delay in seeking it because of something you have read.

Since natural and/or dietary supplements are not FDA approved they must be

accompanied by a two-part disclaimer on the product label: that the statement

has not been evaluated by FDA and that the product is not intended to "diagnose,

treat, cure or prevent any disease."
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INTERVIEW WITH A WEIGHT LOSS EXPERT & MORE!

2008-05-06T02:27:00.002-05:00

Table of Contents

Introduction

Goal Setting

Age and Sex

Plan of Action

Joining a Gym

Exercise

Equipment

Nutrition and Supplements

Introduction

We will approach this interview as if we have someone who wants to lose weight. Our guest expert has a diverse background. His credentials include personal trainer certification, 26 years of fitness experience as well as several awards as a body builder and owner of his own gym. Using the experience and expertise of our guest, we are going to explore the different things that our client needs to do to get started. We will use a Q (Question) and A (Answer) format.

Goal Setting

Q - What is the average weight that people want to lose in your health club?

A -For most people it’s anywhere from 10 to 50 pounds.

Q - How important is the reason or motivation when someone decides to lose weight?

A - The reason or motivation could be their health or their health situation or just the way they feel.

Q - I guess what I am asking is that the reason that will get them to start with a weight loss plan and stick to it?

A - I would say so.

Q - What do you think our client should do to set realistic goals?

A - Well the first thing, you have to do is what I say. That is really the bottom line they have to stick to good nutritional guidelines.

Q - Do you find that clients set unrealistic goals based on a certain time frame?

A - Not really, they are pretty realistic weight loss because that is one of the questions that I have on the data acquisition form that I use to evaluate my client.

Q - Would you share some of those questions?

A – Well, one of them would be how much weight do you want to lose and in a certain amount of time and I have them write that down. Most of them put down 10 pounds in like 6 months. If I see that what they put down is unrealistic I will let them know.

Age and Sex

Q - Is age a factor when considering a weight loss program and if so, what should be taken into consideration?

A - Yes age would be a factor because metabolism slows down, as you get older.

Q - Is there any such thing as too old?

A – No, especially with older women.

Q - Is there a difference in weight loss plans between male and females?

A - Men can build more muscle mass and women carry more body fat. Women don’t carry as much lean muscle mass and so it can be a little harder for them to lose body fat.

Q - Is there anything such as being too young? There are a lot of obese children in the country today and a lot of that has to do with nutrition? How do you feel about children losing weight and what would the youngest age you would recommend?

A - Well with today’s hype and my readings and such you can train any individual of any age as long as they understand what you are talking about. They can go to the workouts but it will be sometime before they can work with the heavy equipment.

Plan of Action

Q - What about a plan of action for a new client? Should they fly solo or is it wise to have a formal plan of action?

A - I think that everyone should have a fitness assessment even because a lot of people don’t even know where they are now concerning progression.

Q - Is that something that should be done in a physician’s office or is that something that can be done at the health club or gym?

A - Most health clubs don’t though I do; I have them go through 5 different tests.

Q - Would you share that with us?

A - Sure, I go through:

Blood pressure, resting heart rate, body composition which is body fat and lean muscle mass, I also try to find out what their cardiovascular ability is and I go through a strength ability test. I also go through strength as far as how many pushups they can do and I give them a whole printout that targets what is normal for your age as far as are you normal or below normal and your blood pressure and your cardiovascular ability and strength ability. It will show you everything. Then you can do it 60-90 days from the start and see the improvement. I think that is the reason why a lot of people end up quitting. Because they don’t know where they are and this helps them see the improvement.

Q - That goes back to that motivation we were talking about. If they can see some progress they are more likely to continue, wouldn’t you agree?

A - Yes.

Q - What about people who approach weight loss through a self help standpoint? What are some of the pros and cons of trying to do it on their own?

A - Well motivation is one of them. Do they have the motivation to do it? Are they eating the right calories for their body type? It may mean they need less or they may need more calories. The exercising is okay, but the bottom line is good nutrition.

Joining a Gym

Q - Do you recommend that someone joins a gym or a health club?

A - As beginners yes I do, because they don’t know what exercises to do or how to do the exercises properly. As far as nutrition as they getting enough calories or too many, are they getting enough cardiovascular activity and are they getting in the target zone that they need to be at? There are a lot of variables in that and they don’t know if they are making any progress.

Q - Can you tell me how do you recommend that someone go about selecting a health club or gym? Are there certain things they should look for?

A - I would say they need to look for how much help they are going to get besides a personal trainer. If they walk into the gym are they going to put them on a program? Will there be someone to help them with the workout. This is where the personal trainer comes in. You don’t want to go somewhere that just shows you what to do and moves on. You need to have your progression checked and help with when to go heavier on the weights.

Q - What should a person expect from a membership?

A - A beginning program and people who will be there to show the equipment and how to use it and to know where they are going. It is important to have skilled staff on hand that knows what they are talking about. When I owned my gym it wasn’t once or twice I was taking people through. I was always watching and if they were doing something wrong I would have to go over there and correct them. Because once they develop a habit it is really hard to break. You know what they can end up getting hurt if they are doing something wrong. Most people won’t ask for help so you just have to watch.

Q - So what you are saying is it is probably easier to train women than men?

A - Oh yeah, you know what, the majority of the people I’ve trained I would say that 90% of them are women. When I train them they are looking around going to some people who aren’t good at all and have very little experience to draw from.

Q - Are their ground rules that a patron should adhere to or certain etiquette?

A - They are usually pretty specific like not taking off their shirt. A lot of people won’t know that in the beginning and they won’t look at the rules. When you are taking them through the beginning program you have to explain any rules. If someone wants to jump in and train with you, you let him or her do it.

Q - What about some of these instructional videos people can get? Are they helpful or harmful?

A - They’re helpful, it helps to see it and then go through the motions. It’s really hard to see something on tape and then do it and see the progression. You have to be really motivated.

Exercise

Q - Are there any warnings our client should heed before undertaking a weight loss program?

A – Yes, their physical health. It’s important just to make sure that they are healthy enough for physical activity. I would recommend a physical. Had I known that when I owned a gym, I would have recommended it to almost every member.

Q - If they go to the doctor what might come up that indicates a weight loss program would not be advisable at that time?

A – Heart problems.

Q - What can you tell us about muscle and weight loss?

A - If they just want to decrease body fat and tone muscles then you have to put them on a program. You don’t want to train them like a bodybuilder. It’s more of a conditioning training. This way they won’t kill the muscle also you wouldn’t have them train like 4 or 5 times a week or isolating body parts. You would have them just training basically everything in one day.

Q - Where would you recommend that they begin?

A - First I would get them on the floor. It doesn’t really matter if they want to build muscle or decrease body fat. They are beginners and they are untrained I’d take them a conditioning facility tour. Depending on what they want.

Q - What would that conditioning process consists of?

A - Well I have them do one chest workout and back workout and a little bit of legs for about 30 seconds depending on what kind of condition they are in and wait to see how long it takes for their heart rate to drop. Then I move on to their legs and have them do a leg press and everything is like a push pull movement.

Q - Does the length of time increase as they become more conditioned?

A - Yes, it depends on how conditioned they are. If they are really deep conditioned it won’t last that long. Most of my client can handle it especially the beginners.

Q - What other types of exercises do you use, especially aerobics?

A - Well aerobic exercise is going to help burn more body fat. It takes more oxygen to do more work. The more oxygen you can take in the more work you can do. That can help with daily activities as well.

Q - Is that done by running or walking or other sports they are involved in?

A - I would say walking would have to be increased. Just like weight training the progression would have to be stepped up because if you just walk the same your body gets used to it.

Q - So it would be safe to say that aerobics is more geared toward improving the cardiovascular system?

A - Yes that’s the bottom line . . . that is exactly what it is.

Equipment

Q - Do you recommend that anyone who begins a weight loss plan purchase any equipment to use at home?

A - If they don’t have any time to do any kind of cardiovascular workout at the gym then yes I would. Then if they don’t have time to come back to the gym 2-3 times a week. Then they don’t have the motivation. If they don’t have that kind of motivation it isn’t going to work.

Q - If someone is really serious what is the single most important piece of equipment you recommend they have?

A - That’s kind of a hard question. It depends on what they prefer. Something that you can use for upper body and legs a treadmill is good. You’re moving your arms and legs. The elliptical machine is good as well. They are basically like a treadmill but you don’t have a belt. You use your arms it has some kind of an arm attachment and you push and pull. A good treadmill or something like that would cost about $1000.

Nutrition

Q - What is the importance of a good nutrition plan to weight loss?

A - Really it’s the only way you can lose weight as far as a good nutritional diet. You want to go low fat and a good 3-course meal. You need both carbohydrates and protein.

Q - I know to lose weight you have to lose body fat, but isn’t some body fat good?

A - Well everyone should have a certain amount of body fat. Nobody that I have trained is competitive but the majority they just want to lose weight and feel good. The majority of them they only go half way of what I give them.

Q - What can you tell us about some of these fad diets?

A - Well a lot of them are just high protein and low carb.

Q - There is so much out there like the Atkins and the South Beach. What do you think about the places like Jenny Craig who sell you the food?

A - Well I don’t really know much about it but it’s mainly just a moneymaking opportunity that I’ve seen.

There was a guy that I had not seen for some time and he just kept getting thinner and thinner. He was doing Atkins and he didn’t think he was getting thinner he thought he was getting leaner. He said that he wasn’t eating carbs and just protein. I told him to pick up the carbs and you will see it in the metabolism. I think that is what is happening with the low carb diets. Sure, they are bringing down the calories but that in turn slows down the metabolism.

Cutting calories is not the whole answer to losing weight. You can actually eat more and lose weight. The key is what you are eating. Cutting carbs totally out of your diet is a mistake. You need carbs to provide the sugar to give you the energy, as long as you are eating the right carbs. Those are the natural ones like rice, potatoes and popcorn.

Q - What specific nutritional plan do you put people on?

A - I am not a nutritionist so I don’t put them on an exact plan but I do give them a food composition and tell them all of the good lean proteins. It has all the low fat proteins and the good carbs. It has the amounts on it. The bottom line is when it comes down to weight loss is that most people can’t do it 100% all the time. I tell people when they start not to do it 100% because they burn out and they aren’t going to continue. I tell them do it little by little.

Stay with a good 3-course meal that includes lean proteins and good natural carbohydrates.

Q - What about people who are diagnosed as morbidly obese? Have you had any experience with people like that that have had the lap band or stapling?

A - Not really. I’ve had some very obese people come in and work out in the gym. But, our skin only has so much elasticity.

Q - What about supplements? Do you recommend any supplements?

A - I do when they start getting into it; I tell them they need to take something mid-morning and mid-afternoon.

Q - Thank you for your helpful insight. I’m sure our readers will benefit from what you have shared.

A – It’s been my pleasure!

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."

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The Perfect Diet for You

2008-03-14T01:03:00.002-05:00

INTRODUCTION

Arriving at the Perfect Diet is no quick, simple task in today’s world of fast-paced living. For example, there are a several different educational food pyramid plans. The United States Department of Agriculture (USDA) has a food guide pyramid. And the Mayo Clinic, in conjunction with the May Foundation for Medical Education and Research, has their Mayo Clinic Healthy Weight Pyramid. (A list of pyramids are updated regularly at the USDA site: http://www.nal.usda.gov/fnic/Fpyr/pyramid.html .)

Then there are the lifestyle choices to go along with the dietary plans. Lives need to be balanced in order to make the perfect diet effective. For example, depending upon the body type, history, physical and mental make up and other factors, some dietary solutions are more perfectly suitable and / or adaptable than others when working in accordance with day-to-day activities; exercise, nutrition, health, etc.

What this report covers is an overall look at what makes up a “perfect” diet, covering all the bases. You will learn about foods with respect to nutrition, dietary and body basics and common disorders. Then you can choose which areas of importance you would like to focus on from subscriber and other organizational programs available today for help with diet solutions, to weight products, to an assortment of food planning tips, and more.

Note that the contents here are not presented from a medical practitioner, and that any and all dietary planning should be made under the guidance of your own medical practitioners. This content only presents overviews of dietary research for educational purposes and does not replace medical advice from a professional physician.

NUTRITION & DIETARY BASICS

In a nutshell, the USDA Food Guide Pyramid presents a general outline of which foods to eat daily. And it is based on the Dietary Guidelines presented by the USDA and the U.S. Department of Health and Human Services.

The Pyramid recommends eating a variety of foods in order to get the nutrients and calories needed for healthy weight maintenance.

The bottom foundation or the pyramid is a recommendation for 6-11 servings of breads, pasta, rice and cereals. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 6 servings
For older children, teen girls, active women, most men (around 2,200 calories) – 9 servings
Teen boys, active men (around 2,800 calories) - 11 servings.

A serving of breads, pasta, rice and cereals would basically reflect the following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of cooked of pasta, rice or cereal.

The next pyramid layer building upwards represents fruits and vegetables. From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 3 servings of vegetables, 2 of fruit
For older children, teen girls, active women, most men (around 2,200 calories) – 4 servings of vegetables, 3 of fruit
Teen boys, active men (around 2,800 calories) - 5 servings of vegetables, 4 of fruit

A serving of fruits and vegetables would basically reflect the following:

1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup of vegetable juice.

On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA) the Milk Group, which includes lactose-free and lactose-reduced milk products. And the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3 servings of the Meat and Beans Group are recommended. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5 ounces of Meat and Beans Group
For older children, teen girls, active women, most men (around 2,200 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces of Meat and Beans Group
Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk Group, 3 servings for a total of 7 ounces of Meat and Beans Group

A serving of both groups would basically reflect the following. For the Milk Group, choose from 1 cup of yogurt or milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese. And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu;

2 .5 -ounce soyburger; 1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.

At the top of the pyramid is the group of fats, oils and sweets. And all should be “used sparingly.”

Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Healthy Weight Pyramid doesn’t differ too much from the USDA Pyramid. It is based upon scientific research and patient healthcare as reported by medical practitioners and dietitians of the Mayo Clinic, and by weight-loss experts at Pennsylvania State University, and the University of Alabama at Birmingham. The Pyramid was crafted threefold; to encourage weight loss, weight maintenance and long-term health.

Let’s take a brief look at the Pyramid differences. The bottom two levels or the Bread Group – now referred to as Carbohydrates, and the Fruits and Vegetables Group, are reversed, resulting in the Fruits and Vegetables Group now being at the bottom level. Also servings for Fruits and Vegetables are unlimited here. And calories are counted throughout.

In a nutshell, to plan the perfect Mayo Clinic diet, a person would follow these 5 steps, as approved by his or her healthcare practitioner:

1. Calories – Establish a calorie level that’s right for you based upon your physician’s advice.

2. Servings - Determine the number of recommended servings for each food group.

3. Serving Size – learn the preferred portions for #2 above.

4. Record – log & monitor your progress.

5. Variety – Main success ingredient! Vary sensual appeal and tastes.

For more details on this Pyramid, contact:

The Section of Scientific Publications

Mayo Foundation

www.mayoclinic.org

Rochester, MN 55905

(507) 284-3335

Fax: (507) 284-2107

BASIC WEIGHT MANAGEMENT

The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded “exercise” word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere. No pain no gain, right? Wrong. Instead, replace the word “exercise” with “activity” and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity” would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk” pacing. Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.

OVERALL FOOD HEALTH VALUES

Now let’s take a look a the basic food elements in your perfect dietary plan; fruits and vegetables group, bread, cereals, rice and past groups, meats and beans group and dairy group. Each has different characteristics or helpful nutritional value for your dietary needs.

Fruits and Vegetables – Fruits have very little if any protein and fat. Instead, they have carbohydrates, generally fruit sugar or fructose and glucose. As Florida commercials tend to announce, fruits offer us vitamins, C and B to be exact, as well as potassium, fiber and other nutrients. While the sugar helps with maintaining blood sugar levels, vitamins and other nutrients help ward off sickness and disease, and fiber is important for waste disposal from the body.

Here is a peek at some fruits and their relationship to the perfect diet.

Apples – These help cleanse the system and aid lungs, and have been used as laxatives, for fainting, melancholy and palpitations. Apples have been known to help people with diabetes, heart disease, cancer and high cholesterol trouble.

Apricots – These offer beta carotene and potassium. They aid in adding moisture to the body, especially the breathing and throat areas. Apricots have been known to help fight cancer and high blood pressure, prevent night blindness, aid those with stomach and lung cancers, low energy and elderly with mental depression.

Bananas – These have been noted to help with intestinal and lung problems, ulcers and constipation, mental alertness, and increasing energy. They also help people with diabetes, high blood pressure, heart disease risk, blood sugar level maintenance, and the elderly with confusion.

Berries – A variety of berries has been noted to help with varicose veins, menstrual problems, premature graying, joint ailments, insomnia, liver, spleen and pancreas problems. They also help reduce cancer risk and aid with rheumatoid arthritic solutions, weight loss issues, stomach and colon cancers.

Citrus Fruits – Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon trouble and with anemia and infections (like scurvy) and colds. They are also help people with cataracts and the prevention of colon and stomach cancers.

Figs – These work as laxatives and have been known to help with the treatment of boils and anemia reduction, and the prevention of osteoporosis.

Grapes – Grapes are associated with cleansing the body and to help with water retention, urinary issues, jaundice and hepatitis. They are also associated with the healing of rheumatoid arthritis and aid with mental confusion / depression, especially among the elderly.

Mangos – Mangos are noted to aid in the prevention of anemia and the strengthening of the immune system. They also have been used to help with fighting off infections and tumors and the prevention of cervical cancer. And they help with the heal of diarrhea, sweating and mental alertness.

Papayas – This is a great source for vitamin C and is also noted for helping with male fertility, with aiding white blood cells among the elderly, with intestinal treatments and with cancer prevention.

Pears – Pears have similar characteristics as apples. They provide moisture for the body, are slow to digest and have fairly little allergic responses reported. They have also been used to help with coughing, diabetes, cholesterol levels, dryness in the chest cavity, skin injuries, introducing babies to food, staving off hunger and boosting brain power.

Pineapples – Their juice helps with digestion, dissolving blood clots (related to thrombosis) and healing wounds. They have been known to help with cancer prevention.

Prunes – Help with iron deficiency and constipation. Prune puree can act as a substitute in dietary cooking to lighten the fat low, working in place of butter and margarine.

Now let’s look at some veggies. Again low in calories, vegetables are also high in fiber content, vitamins and minerals, with little to zero protein and fats. Check and see how some veggies affect your perfect diet.

Artichoke – Artichokes have been known to aid liver disease, kidneys and gallbladders. They also help with large intestinal problems, skin and bowel cancer prevention, high cholesterol and hepatitis.

Asparagus – Great source of some vitamin B, this veggie helps with water retention with regards to kidneys and menstrual issues, cataracts and lung problems (some bronchitis, tuberculosis).

Avocado – Great source for vitamins E and some Bs and oil, avocados help with the immune systems in elderly people. They also aid the liver, lungs and intestines (ulcer treatments), infertility in men and Parkinson’s Disease.

Broccoli – This has been noted to help with anemia, eye disorders like near-sightedness, and infections, especially childhood ones like measles. Broccoli has also been known to help counteract the effects of cigarette smoke and aid in many types of cancer prevention.

Cabbage – Cabbage has been used to help with lung and digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been reported to help with breast and prostate cancers, bacterial infections and heart disease prevention.

Celery – This is helpful for those with high blood pressure, for those with rheumatoid arthritis and for calming, not only with the liver but with stress and anxiety as well. Celery is also used to help with stomach, pancreas and spleen troubles, acne and canker sores, burning urine and eye inflammation.

Legumes – These seed pod products help with the reduction of heart disease risk and help with the healing of some cancers, blood sugar level maintenance and iron / calcium maintenance in the body. They also aid people with anemia and diabetes.

Mushrooms – These help white blood cells in the immune system, help fight some cancers and heart disease and may help in the prevention of clotting, by blood thinning.

Onions – They have helped with heart disease prevention, bladder (and other) cancer, and circulatory problems. They have also helped in healing swelling from bug bites and bronchial inflammations. And onion tea is said to have sedative qualities.

Potatoes / Other Roots – These root veggies are associated with the prevention of different cancers, the prevention of blood clotting related with heart disease, and with protection against inhaled nicotine (via smokers). Carrots further aid in stomach and lung cancer care, food poisoning healing, iron deficiency, sexual problems and night blindness. While beets help reduce heart disease risk and spina bifida (with pregnant women). And they help with high blood pressure care and muscle replenishing.

Pumpkins / Squash – These have been known to help with the prevention of prostate cancer and the reduction of heart disease risk. They also aid in healing cataracts / retinal and lens damage in the eye and with the flu and colds.

Soybeans – These help with osteoporosis risk reduction, lowering blood cholesterol levels, and prostate and breast cancer reduction and prevention. Soybeans have also been known for helping the spleen, blood and pancreas, and increasing milk production in breast-feeding women.

Tomatoes – These help in the reduction of heart disease, the healing of prostate and other cancers, and with the aging (both mentally and physically) process.

Bread, Cereals, Rice and Pasta – Cereals are considered staple foods. Depending upon the country, weather, region, etc., popular varieties vary; corn, barley, oats, wheat, rice, millet. Grains mainly give the body carbohydrates (mostly starches), some fiber, protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some foods in this category.

Bread – This major energy source offers the body lots of nutrition, protein, calcium, iron and B vitamins. Breads help reduce risk of infertility in men, anemia, heart and spine problems, osteoporosis and colon cancer risk. Historically, bread was prescribed as nature’s way to aid in colonic irrigation.

Corn – Corn may be able to help with spina bifida risk in babies. It helps with heart disease and colon cancer prevention. Popped corn can be a great diet food, depending upon the oil and additives (like butter) used. Corn silks have been used in diuretic teas to help with high blood pressure, gallstones, kidney stones, water retention, and urinary problems.

Oats – Oats are known to help with skin problems and in the treatment of depression, anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with mood-lifting. Some forms of oats also work as antiseptic and heart disease treatments, help lower blood pressure and with weight reduction (cause full feeling and digest slowly) and are popular on diabetic menus.

Rice – Rice has been used for the healing of depression, for reducing colon cancer risk, for reducing cholesterol levels and blood pressure. It offers quick energy for the body, helps calm the stomach, is good for poor digestion and diarrhea, and helps fight celiac disease. Rice cakes are great substitutions for dieters, replacing breads.

Wheat - This traditional kidney toner helps with the reduction and prevention of colon and breast cancer, blocking of the arteries and heart disease. Wheat also aids in mental functions including focus and calmness. Many pastas are made from wheat and in this category. They offer carbohydrates, fiber and B vitamins to the body.

Meats and Fish - Meats are a source of protein and iron. Mainly fat content needs to be of concer with regards to perfect dietary planning. And leaner meats are becoming more readily available; lean hamburger, buffalo, emu and ostrich. Fish, also good protein sources, help reduce heart disease risk, inflammation and blood clotting.

Fish – Oily fish have been known to help with bone density, to relieve psoriasis and rheumatoid arthritic pain, and help prevent heart disease and anemia. Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and the prevention of cancer.

Meats – Aid male fertility, build body tissue, nervous system damage and maintenance and help with the prevention of anemia and osteoporosis.

Gamebirds / Poultry – These foods help enhance concentration and mood. They also aid in the prevention of anemia and depression. And for those with allergies, turkey and chicken are noted at rarely causing allergic reactions.

Dairy – Dairy products help in the prevention of tooth decay, protein deficiency, loss of energy, high blood pressure, bone fractures, osteoporosis, rickets and some cancers including colon.

A-Z COMMON HEALTH DISORDERS & THEIR DIETARY SOLUTIONS

Depending upon individual health concerns and issues, food choices can affect body and mental health. To focus on improving and strengthening your overall health and well being, here are common health concerns for both genders listed in alphabetical order and the foods that would work best in individual perfect dietary planning. For more details, check with your own healthcare providers and refer to, “Doctor, What Should I Eat?” by Isadore Rosenfeld, M.D. (Warner Books, Inc., 1995).

ACNE – To help fight acne problems, eat plenty of fruits, vegetables and cereals. Lay low on sweets (especially chocolate), fried foods, fats, carbonated beverages, nuts / peanut butter and dairy products.

AGING – Watch intake of foods high in caloric content. Focus on complex carbohydrates, calcium to fight off osteoporosis and minimize fat and protein consumption. Men on average over age 50 only need around 63 grams of protein a day; women need 50 grams. Calorie-wise, men need to decrease overall daily calorie totals by about 600; women 300 calories per day.

AIRSICKNESS – Put nutmeg under your tongue.

ALLERGIES – Drink infusion of wild thyme, take garlic capsules or chew peeled garlic cloves, or drink mineral salt teas like sage tea or nettle tea. And for seasonal allergies, lay low on breads (especially white), rice and pasta.

ANXIETY – The old standby cup of warm milk and honey sooths jagged nerves. Mix in a little cinnamon and / or nutmeg. Chamomile and Valerian teas are helpful, too.

ARTHRITIS – Garlic capsules and peeled garlic can help here. So can fish oil capsules and fish each day in your dietary planning. And drinking a glass of water a few times each day with a small amounts of apple cider vinegar and honey added are beneficial. Lemonade without sugar helps with rheumatic arthritis. Other aids: wild thyme, celery seed and honeysuckle teas and primrose leaves added to salads.

ASTHMA – Some foods to help are hot chili peppers, fresh garlic, onions, chili, water with Tabasco sauce, coffee (regular, not decaffeinated). Seafoods that are helpful include crab, clams, shellfish, oysters, mussels, salmon, sardines, mackerel and haddock. Grandmas chicken soup works wonders, too. Carbohydrates and fruits need to especially be included in the diet. And frozen yogurt, graham crackers and fruit juices are good snacks.

BAD BREATH – Brushing teeth with baking soda and water can help eliminate bad breath. Chewing parsley, mint leaves or dill seeds after eating helps, too.

CANCER – Lay low on fats. Eat plenty of yellow and green vegetables and fruits (for vitamin C and beta carotene); spinach, winter squash, peaches, cantaloupe, apricots, broccoli, tomatoes, yams, carrots, cabbage, brussels sprouts. Choose low-fat dairy products, leaner meats, plenty of water and high-fiber foods like whole-grain flours and breads. Include macaroni, chickpeas, popcorn, baked potato, pita bread, brown rice. For specific cancers and food choices to target for them, refer to, “Doctor What Should I eat?” by Isadore Rosenfeld, MD. (Warner Books, Inc., 1995).

CARPAL TUNNEL SYNDROME – Foods with vitamin B6 can help; oatmeal, sunflower seeds, liver, wheat germ, bananas, rice bran, meat, fish, chicken, avocados. And eat foods with vitamin B12; fish, liver, eggs, cheese, muscle meats and shellfish.

CATARACTS – Eat plenty of vitamin C; fruits and fruit juices, leafy green vegetables. Also add small amounts of vitamin A foods; milk, eggs, liver; and beta-carotenes; orange, yellow and red fruits and vegetables.

CHRONIC FATIGUE SYNDROME – Add some extra protein; skinless chicken, turkey, fish, egg whites, fresh vegetables and fruits and low-fat dairy products. Eat complex carbs like potatoes, pasta and whole grains. Natural fish sources are also good choices; tuna, salmon, whitefish, mackerel, herring, anchovies, bluefish.

COMMON COLD – These foods are helpful for fighting colds: grapefruit and other fruit juices and sections, garlic, horseradish, zinc lozenges, slippery elm tea and other vitamin C foods; broccoli, kale, potatoes and tomatoes.

CONSTIPATION – Remedies include cod liver oil, dandelion coffee, fresh fruits and vegetables, parsley, warm water, and slippery elm tea.

COUGHING – Drink warm, unsalted water in which potatoes were boiled. Or try warm milk with molasses and nutmeg added.

CRAMPS – Potassium-rich foods help – bananas!

DIARRHEA – Include in your diet: warm milk, sweet potatoes and RAB (rice, apple sauce and bananas).

FLU – Healthy food choices include grapefruit and garlic and beef broth.

GALLSTONES – Ease up on fats and refined sugars, eat more fiber; fresh fruits and vegetables (steamed veggies, too). Clear liquids are best; apple juice, broth, gelatin, 7-Up. Also include whole grains cereals, pastas and breads like pumpernickel and wheat rye, popcorn, wheat crackers and add oat bran in recipes. Lean meats and low-fat dairy products are recommended.

GOUT – Go light in the protein end and drink lots of fluids. Avoid foods with high purine content; animal organs, some shellfish and seafood (herring, mackerel, anchovies, sardines, roe, mussels, scallops) and gravy. Skip alcohol consumption. Eat carbohydrates like rice, pasta, fruits, vegetables and potatoes.

HEADACHES – Almonds are good for pain relief. So if Gatorade and ginger.

HEART TROUBLE – Onions and tarragon are good choices. Also skip alcohol consumption; go low of caffeine and no smoking.

HEMORRHOIDS – Increase the fiber in your diet- - slow-and-steady. And drink lots of fluids. Food choices are wheat bran, whole grain cereals, vegetables, apples, berries, prunes, figs, dates, beans, lentils and peas.

HIC-CUPS – Drink water and then eat some bread. Other “cures” are a teaspoon of honey or slowly drinking a glass of ice water covered with a paper towel (and drinking it through the paper towel).

INDIGESTION – For stomach trouble, try a teaspoon of baking soda in a glass of warm water. Other food choices are eating cucumbers or apples with their peels on, bay leaves, parsley, watercress, fresh pineapple, raw carrots, grated horseradish and herbal teas: chamomile, peppermint, dill, rosemary. Lemon in coffee and mint tea with honey also help.

INSOMNIA – Eat a boiled onion before going to sleep.

MENOPAUSE – Keep going with the calcium, ladies. Go light now on coffee, tea, salt, proteins. Better are decaffeinated beverages, herbal teas, herbs instead of salt like garlic, onion and lemon. Chose lean cuts and lower-fat dairy products, whole grains, bran, fresh fruits, vegetables, lentils.

MORNING SICKNESS – Before bed, eat a healthy fruit or vegetable that is difficult to digest, like a carrot or apple with the skin on, or celery.

OSTEOPOROSIS – Go low on the caffeine, salt and tobacco. And choose decaffeinated beverages and herbal teas. Instead of salt, use onion, garlic or lemon seasoning. Up your calcium / low-fat dairy intake; yogurt, cheese, milk, soy milk, tofu, shellfish, sardines, salmon, oysters, dark green vegetables (not spinach); cabbage, collards, broccoli.

STOMACH ACHE / UPSET– Warm cinnamon tea, hot mint tea, herbal peppermint tea or ginger spiced tea will help.

STRESS – Combination of drinking water, relax / exercise first. Later – slowly eat small amount of healthy foods – fruits, veggies.

URINARY TRACT INFECTIONS – Cranberry juice or barley water can help.

SUBSCRIBER PROGRAMS

There are many subscriber programs available both online and in the real world for dieters. In order to help choose one or just learn more about them in order to help round out your daily life and coordinate your activities, foods - - i.e. perfect diet lifestyle, here are some of the membership programs available.

South Beach Diet – Online at www.southbeachdiet.com , the South Beach Diet , developed by a cardiologist named Dr. Arthur Agatston, boasts being not about low-fat or low-carb. But rather they teach you about the right carbs and the right fats. Subscribers receive daily tips, recipes, guidance from Dr. Agatston, tips to stay on track, and tools to track your dietary goals, weight and progress track, and program phase. They also receive nutritional tools and a meal planner and scheduler to log daily meals and plan for meals up to a week ahead.

A handy online Shopping List Generator is also available for members for quickly and automatically creating and printing out lists. And message boards and a journal are also handy subscriber tools. Through posts, dieters and share recipes, motivation, advice, success and failure stories and support one another. And they can journal via online progress diary entries and read how their fellow members are doing.

eDiets - - Online at www.ediets.com , eDiets offers a wide range of dietary planning by combining well known company program options (like Atkins and Slim Fast) and others- including their own - and personalizing the delivered end product or comprehensive diet plans right to you. They feature email, ezine news, helpful articles, recipes, menus and tips.

eDiets also offers options. You can add an online personal trainer package with community boards, customizable fitness planning, live support, mentors, chats and experts to help you along. The virtual trainer shows step-by-step exercise routines so that you can watch on your computer screen and then copy the movements in the privacy of your own home or office. And the package can be tailored personal fitness goals, health issues and exercise preferences. You can also opt to add an online anytime-meetings 24/7 package with reviews of the latest nutritional products on the market. Or you can opt to add a recipe club package with over 2,000 recipes, grocery list aids, recipe finder and other dietary planning solutions.

Mix and match, upgrade or downgrade options at any time. They focus on offering a combined health, nutritional and lifestyle for helping with the perfect diet plan.

Atkins – Atkins offers a paid subscription program, customized through eDiets.com above. And they offer a no-cost version with less features through their website at https://atkins.com/myatkins/index.html . Their free version features a personal journaling section, recipe box, shopping list and file cabinet. Set health and fitness goals in your journal and monitor your progress. Have a handy place to keep your recipes. As you need to buy ingredients, simply click and add them to your shopping list. Save favorite tips, articles, Atkins information and more in their file cabinet area.

Slimfast – Similar to Atkins, Slimfast offers a paid subscription program that is customized through eDiets.com. And they offer a no-cost version through their website at http://www.slim-fast.com/membership.asp . Some of the goodies offered for free membership are individualized meal plans, personalized fitness program, food & exercise journals, weight charts, automatic notification of promotion & coupon offers, shopping lists, buddy program, “Ask a Dietitian,” live chats, success stories, a ergular newsletter and a Body Mass Index (BMI) calculator that uses height and body weight factors.

Weight Watchers – Online at www.weightwatchers.com , Weight Watchers offers a few choices. They have a couple different food plans; monitor points or simply go with food choices. Then opt for a real-world membership with weekly meetings where you learn about healthy food choices and activities, hear inspirational leaders/ speakers, pick up tips and program information, recipes and menus and have confidential weigh-ins. How meetings work is that you attend once a week for about an hour from a huge list hosted all over. You pay a small fee when you attend (beginning around $9 - $10 per week with special packages / plans available, depending upon the area). Find a meeting place online by entering your zip code or call 800-282-8908 (24/7).

Or opt for cyber-planning with Weight Watchers online tools. For a little less money per month, around $5 per week, you get recipe and meal ideas in a click, a points tracker and calendar, progress charts, restaurant guide and other resources. And connect with their online community 24/7 instead of driving around town juggling meetings in your schedule.

Jenny Craig – Available online at www.jennycraig.com for around $11 a month (or choose package deals). Online they feature eTools, a new product that is tailored to go hand-in-hand with the original real-world Jenny Craig Program. You can purchase foods from them or use their recipes / cookbooks. With the eTools, member also receive an

online journal, they can track and mark off meals from daily menus, monitor exercies / activities, calculate number of calories burned, include your feelings about your weight loss. These eTools also offer access to plan and print an unlimited number of Menu Plans. There is also a Recipe Box with additional Jenny Craig recipes from their quarterly cookbooks. There are free message boards available for all members (eTools or not). Some may offer “member-only sections” in the future. For programs in your area and pricing information, call: 800-597-JENNY.

The Weight Down Workshop – Gwen Shamblin’s Bible-based weight loss program is online at www.wdworkshop.com . Not a diet plan, the Weigh Down Workshop does not incur costs for consultants, foods or exercise plans. One program, “Exodus Out of Egypt” costs around $118 in fees (plus $7 for shipping and handling) that include your attendance at 12 weeks of class lessons, plus a set of 12 audiocassettes with workbook, access to toll-free advice, encouragement and help. The program teaches you to spend and eat less of regular foods you find about anywhere. Find a real-world workshop by completing an online form or by calling their toll-free number: 888-829-7500. For online support, information, packages and payment information, call them toll-free: (888) 751-5767. They have several plans available and people have to call to get descriptions and pricing.

ORGANIZATIONS

Losing and maintaining weight is a difficult and intimately personal struggle, but it’s not one that anyone needs to go through alone. There are literally millions of people forging their own paths to their better selves, and together, they offer support, advice, and inspiration to one another.

The Twelve Steps

Most recovery programs, including many for food and weight-loss related support, are based on the Twelve Steps. Despite inherent religious references, Twelve Step groups welcome members of all faiths, or even none at all. Roughly, these steps are, following the tradition of Compulsive Eaters Anonymous (described more below) :

1. We admitted we were powerless over food–that our lives had become unmanageable.

2. Came to believe that a Power greater than ourselves could restore us to sanity.

3. Made a decision to turn our will and our lives over to the care of God as we understood Him.

4. Made a searching and fearless moral inventory of ourselves.

5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.

6. Were entirely ready to have God remove all these defects of character.

7. Humbly asked Him to remove our shortcomings.

8. Made a list of all persons we had harmed, and became willing to make amends to them all.

9. Made direct amends to such people wherever possible, except when to do so would injure them or others.

10. Continued to take personal inventory and when we were wrong promptly admitted it.

11. Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.

12. Having had a spiritual awakening as the result of these steps, we tried to carry this message to compulsive eaters, and to practice these principles in all our affairs.

Compulsive Eaters Anonymous HOW (CEA-HOW)

For those struggling with overeating, CEA-HOW offers support and guidance to help you to end your battle with food. By adopting the Twelve Steps, members encourage and remind one another to focus on their goals and use the tools of the group to gain strength. Focus not on negative issues, but rather on sharing recovery feedback and stories and discussing the weighing and measuring three healthy meals per day with no snacking in-between, and relies largely on a phone tree for support. They offer both in-person and online support groups with no dues or fees around the world. The group is self-supported through contributions. And their online meetings host chats, scheduled at various times to meet many needs. Some literature is available for free download. In all, the program reaches out to focus on three main areas; spiritual, physical, emotional. More information can be found at http://www.ceahow.org .

Eating Addictions Anonymous/SANE (EAA/SANE)

Eating Addictions Anonymous helps people dealing with a wide range of body image disorders, ranging from anorexics to bulimics to compulsive overeaters and everyone in-between. They stress that a spiritual, holistic approach is absolutely necessary to overcoming this disease, and pledge, using their 12-steps, to spend each day refraining from using food as a drug-type alternative and addressing body image issues. In addition to the Twelve Steps, the group focuses on the SANE philosophy or method—Spiritual Surrender, Absolute Commitment, Necessary Action and Emotional Healing. There are no fees or dues. For locations near you, contact Eating Addictions Anonymous, General Service Office, PO Box 8151, Silver Spring , MD 20907-8151. USA Telephone: (202) 882-6528. For more information, visit http://www.eatingaddictionsanonymous.org .

Eating Disorders Anonymous (EDA)

The only requirement for joining Eating Disorders Anonymous is a desire to end one’s struggle with an eating disorder. Their goal is balance, not abstinence. This self-supporting agency has no fees, dues or food plans. They invite people with disorders of all types and severity come together to find common ground and reach common goals. The group stresses that one can end an eating disorder with the right support and the right steps. Members are empowered to see past food and begin living with the ability to see and make alternate choices. Find a meeting location online or email: info@eatingdisordersanonymous.org . For more information, recovery stories downloadable at no-charge in Microsoft Word format, pdf brochures, and more, visit http://www.eatingdisordersanonymous.org .

Food Addicts Anonymous (FAA)

Food Addicts Anonymous relies on the Twelve Steps and a food plan (not a diet) to conquer addictions to food, specifically sugar, flour and wheat. Fats and high-carbohydrate refined, processed foods are also on their watch list, eliminating binging, cravings and shame. Instead, members focus on progress a single day at a time and are empowered with the understanding that being addicted to food is like a chemical dependency; as with any other drug, the only way to fight the addiction is to stop ingesting the chemical. There are no special foods to buy; simple, regular grocery store food is used. There are over 150 FAA chapters around the world to join. For more information, meeting locations and times, chatroom meetings, the Online Loop (a Yahoo email-based daily communication network) and more, visit http://www.foodaddictsanonymous.org .

Food Addicts in Recovery Anonymous (FA)

With membership open to anyone of any age experiencing difficulty with food-related issues, including anorexia, bulimia and overeating, Food Addicts in Recovery Anonymous offers stability and support to those in need. It is based upon the 12-Steps. With frequent meetings, no dues, fees or weigh-ins, a warm and caring community is built where members find the strength they need to end their harmful addiction to food and achieve and maintain a healthy weight. For more information, location and times of meetings in your area, inexpensive pamphlets for purchase and more, visit http://www.foodaddicts.org .

National Association to Advance Fat Acceptance (NAAFA)

Working to fight against discrimination against fat people, the National Association to Advance Fat Acceptance offers literature, support and guidance to all its members. They publish a newsletter, write articles, run action campaigns, and host events and conferences, all with the goal of empowering the heavyset person to embrace and love themselves as they are. Within NAAFA are multiple support groups, including separate meetings for children, men, women, diabetics, and more. Annual dues are required. For additional information, resources, event dates, brochures, local chapters, Persons with Disabilities Law Center and more by clicking on http://www.naafa.org or contact them at: NAAFA, Inc., PO Box 188620, Sacramento, CA 95818. Call: (916) 558-6880.

Overeaters Anonymous (OA)

Similar to groups like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), Overeaters Anonymous offers group support for anyone struggling with a variety of weight-related difficulties. It utilizes the Twelve Steps to empower members to overcome their problems and begin changing their lives for the better, with over 1500 chapters internationally.

Participants in OA experience a wide range of problems associated with food and their weight. An obsession with food, weight, and/or physical appearance is generally shared by all members in some form. Some are binge eaters, some are compulsive exercisers, and some are anorexics. Still others are diet pill addicts, bulimic, and/or so engulfed in yo-yo dieting that they are putting their life at risk.

There is no membership roster, no participation requirement, and no associated cost. Small donations are often sought at meetings to help meet costs, however. You never have to share your name or any personal identifying information about yourself. For more information, visit http://www.overeatersanonymous.org .

Taking Off Pounds Sensibly (TOPS)

Taking Off Pounds Sensibly is a group similar to Overeaters Anonymous and other Anonymous groups, TOPS has over 10,000 chapters in the United States alone. Through frequent support groups, private weigh-ins, and positive energy, its members are encouraged—and encourage one another—to lose weight safely and sensibly, and keep it off. The group sells a Nutrition and Fitness software application on a CD that runs on Windows for around $40. It helps track and analyze foods and exercises for up to two users. And it boasts a database of 18,000+ food items from the USDA Database for Standard Reference, 9,000+ Brand Name foods and information featuring 3,200+ restaurant menu items, including many from the most popular national chains. It also has the ability to track up to 88 nutrient factors, including 37 vitamins and minerals. Annual membership dues are required, around $20 US, $25 Canada, plus 50-cents - $1 per week for chapter dues. Membership includes receiving a monthly print 40-page magazine filled with inspirational stories, healthy recipes and news from TOPS chapters around the world mailed to your postal address. The group sites these statistics on their website:

Current Obesity Statistics: (Source: Centers for Disease Control)

•61% of adults in the U.S. are considered overweight; 26% are considered obese.

•The percentage of children and adolescents who are overweight has doubled in the last 30 years.

•Each year, 300,000 deaths are attributable to poor diet and inactivity.

•Health care costs related to an unhealthy weight and sedentary lifestyle are more than $117 billion annually.

For more information, success stories, online ecards to mail others for encouragement, message board, online members area, chat room and more visit http://www.tops.org .

COOKING TIPS

Here are some cooking tips to help with your perfect dietary planning:

Low-Fat Supplies - -Keep these on hand. Butter-flavored low-fat vegetable cooking sprays are out there. So is apple sauce in place of some oil in recipes. Also keep the following handy: lemons, limes, your favorite fresh herbs and spices, evaporated skim milk, cornstarch, plain non-fat yogurt, flavored vinegar, and onions.

Substitute – Check recipes and ingredients and where applicable, cut fat and calories by using:

Fat-free or reduced-calorie versions
Skim milk, 1 percent or 2 percent milk for whole milk

Cooking Skills - - Hone in on or learn how to:

Sauté, as with vegetables in water or broths.
Use coking sprays or nonstick cookware.
Cook in foil or parchment paper to seal in juicy flavors
Trim fat from meats
Stir-fry, bake, roast, poach, microwave, steam and broil
Experiment with seasonings (herbs, spices)

CONVENIENCE FOOD TIPS

While it would be ideal to make all of our own snacks and meals from scratch everyday, the plain and simple truth is that most of us simply don’t have that kind of time. This is where we turn to convenience foods to meet our dietary and weight loss needs. However, the right convenience foods in the right amounts can easily be integrated into almost any diet.

Shop Smart - Never shop on an empty stomach. This will only make it harder for you to make choices that are in your best interests. Always be prepared with a thorough shopping list and do not divert from it. If an aisle is full of tempting goodies but has nothing on your list, simply walk right by it, instead of down it. If you see something healthy that you would like, but it’s not on your list, jot it down and add it to the list next time. This will provide you with something to look forward to.

Reach for the smaller bags and boxes of what you need when possible. The less food you have leftover in your kitchen translates into less temptation.

Read Labels - All convenience foods are not the same. Depending on your chosen diet, some will fit much better into your routine than others. This is why it’s important to become an informed consumer and never place anything in your grocery basket unless you’ve read the label and determined it’s in your best interests to buy it.

Many snack foods come in different versions—low fat, reduced fat, low calorie, low carbohydrate, low salt, etc. Choose the variety that best fits your dieting needs.

Remember that different labels can mean entirely different things. The following list may help you discern between them:

No calorie: Less than 5 calories per serving

Low calorie: Less than 40 calories per serving (or less than 120 calories per meal)

Reduced calorie: 25% less calories than the same amount of a similar food

No fat: Less than 0.5g fat per serving

Low fat: Less than 3g fat per serving (less than 30% of calories from fat per meal)

Low saturated fat: Less than 1g fat per serving

Reduced fat: 25% less fat than the same amount of a similar food

No cholesterol: Less than 2mg cholesterol per serving

Low cholesterol: Less than 20mg cholesterol per serving

Reduced cholesterol: 25% less cholesterol than the same amount of a similar food

No salt: Less than 5mg sodium per serving

Low salt: Less than 140mg sodium per serving

Reduced salt: 25% less sodium than the same amount of a similar food

No sugar: Less than 0.5g sugar per serving

Low sugar: No requirements—make sure to read the label

Reduced sugar: 25% less sugar than the same amount of a similar food

As you can see, eating six servings of a no-fat food can actually total as much as 3g of fat. For someone who is severely restricting their fat intake, this can greatly hinder their progress. It’s best to be informed and make wise shopping decisions. Take charge and be responsible.

Trim the Fat - Just because a macaroni and cheese frozen dinner is oozing extra cheese doesn’t mean you have to eat it. A common sense approach to preparing and consuming convenience foods can go a long way to making them healthier.

When you take a frozen meal out halfway to stir it, remove or blot away any excess oils and fats. Transfer to a real plate when finished, so you can discard the excess sauces.

If rice or pasta calls for a heaping tablespoon of butter, opt instead for a conservative teaspoon of soy margarine or olive oil. Ultimately your rice will taste the same and you won’t have all those extra calories to contend with.

Milk and cookies is a long-time favorite, but try for milk and crackers next time. Experiment with jellies and spreads instead of the usual mayonnaise and butter for toppings.

Portion Control - It’s easy to lose track of how much you’ve eaten when you drink or eat straight from the container. Stay on track by carefully measuring out serving sizes before you begin eating.

When you do buy items like chips or pretzels, locate the appropriate serving size on the nutrition label. As soon as you arrive home, divide the larger bag into individual servings in small plastic baggies.

In this same spirit, when snacking on any food, separate a single serving’s worth and put it aside in a plate or bowl. Then immediately put the food away, before you begin eating, to avoid temptation.

Try not to make the original packages easily accessible. Purchasing a bag re-sealer is more effective than using chip clips, because you are less likely to cut open a bag than to simply unclip it. Heavy-duty tape and hard-to-open containers can also do the trick.

Fast Food - Ideally, fast food should be avoided. However, the ever-expanding menus at many of the top fast-food chains are now offering many options that can fit into a variety of diet plans.

Look for grilled meals instead of fried. Opt for alternate sides instead of French fries if possible. Many chains offer salad and yogurt options as well.

Ask for substitutions if a menu item is not quite ideal. For example, you can request a hamburger without a bun, or you can request a bun without a hamburger. If you cannot get the substitution, make modifications yourself before eating, i.e. throw the hamburger bun in a nearby garbage bin or discard half your French fries.

Make Your Own - There’s no rule that says only store-bought, pre-packaged foods are convenient. Take time on the weekend or on days off to do some conscientious grocery shopping and cook one or two large meals of something healthy that you enjoy. Separate into serving sizes and refrigerate (or freeze) as necessary.

Buy fruits, vegetables, deli meats, and cheeses to snack on, and prepare them ahead of time by slicing into bite-sized pieces. Separate into serving sizes and store to use as snacks during the week; since they now require no preparation, you’ll be more likely to reach for the carrot sticks and less likely to reach for more processed convenience foods. Your own frozen vegetables make a delicious side dish in a snap.

Voila! Now you have your own frozen dinners (or lunches, or snacks) with much healthier contents.

SOCIAL EATING AND TRAVELING TIPS

It’s one thing to stick with your diet regimen when you’re at home, in control of the contents of your refrigerator and your portion sizes. But what about going out to dinner with friends? Worse, how do you stay on track when your dream vacation has you seated by the dessert cart at every meal?

Eating right when you’re out of your comfort zone can actually be easier than when you are at home, so long as you think smart and plan ahead.

Getting in shape can be an arduous journey, and you should allow yourself to celebrate along the way! However, celebrating doesn’t mean two helpings of dessert. Instead, focus on these simple tips to help you enjoy your dinners out on the town without compromising your weight loss goals.

Daily Plan

Incorporate meals out like any others. Don’t skip meals beforehand, setting yourself up to be starving, then overeat. Plan. Don’t be afraid to call ahead and find out what the specials are going to be and figure out a couple of choices, so that you don’t stress out when you arrive and order foods that are not the best options for your diet.

If the restaurant or event is going to serve you buffet-style, again, call ahead to plan. If that’s not an option, here are a couple ideas. First, ask someone with whom you’re comfortable sharing your dietary concerns to help you. Tell him or her what foods you can eat (or what you cannot eat) and ask the person to fill a plate for you. Or second, walk up to the buffet table(s) beforehand with no plate. Just take a casual stroll around and see which foods are being served. Then decide if you would like to ask someone else to place your selections on a plate for you or if you would prefer to get them yourself.

Slow and Steady

First of all, use manners and eat slowly. Not only will this help with your digestion, it slows your eating down so that you don’t “gulp” and be a chow-hound, eating everything in sight.

If out with others, remember you are also there for socializing, so talk between bites. Set your eating utensils down while you chew. Have a sip of water between bites. The goal is not to see how fast can you wolf down the food while someone else is talking.

Have fun along the way

Food has become our society’s way of bringing people together, bonding friends, and building relationships. Unfortunately, for those of us looking to cut back on what and how much we eat, this can make previously enjoyable dinner dates to be dreaded and avoided tasks.

It doesn’t have to be this way. Remember why you’ve been invited out in the first place: to enjoy the company of others. You do not need certain amounts of food or certain types of food to accomplish this. Still go out, but help choose a place with foods you can eat. For example, opt for a restaurant with salads and low-fat menu choices instead of a place with all deep-fried batter-dipped menu choices and heavy desserts. The worst thing you can do for your self-confidence is to shut yourself off from your circle of family and friends, or to stay shut in the house all the time. After all, when you do meet your weight loss goal, you still want friends around to enjoy it with!

Strength in numbers

If you’re nervous about your willpower, go through a couple of trial runs with other friends who are watching what they eat. In this case, peer pressure can be a positive thing, as you all encourage one another to make healthy meal decisions.

Avoid the urge to compete with one another to see who can drink the most water and eat only shredded lettuce leaves. Instead, choose an old favorite and split it with a partner. This way, you won’t feel deprived and your portion size will automatically be limited. Not only will your waistlines be smaller, but so will your bills!

Call ahead

Chances you, whatever restaurant you will be frequenting has heard every request in the book—twice. If you’re concerned you won’t be able to find something on the menu that meets your needs, call ahead and explain what you’re looking for. Even if it’s not on the menu, they may be able to whip something up especially for you if you’ve called in advance.

Phoning early can also provide nutrition information for certain meals, if you need this information. And be flexible and open to new ideas. The cook may have his or her own special recipes and ideas.

Avoid temptation

There is no law that says you must have a basket of bread, butter and oil before a meal out. If it is on your table when you are seated, request that it be brought back to the kitchen.

If your dinner mates are eager to start off with the carbs, then order a glass of water and take a sip each time you are tempted to break bread. Besides, you’ll want the time you would have wasted buttering and dipping to spend reading the menu for smart, sensible choices.

Don’t assume that you’ll be able to hold out on temptations throughout the entire meal. Set yourself up for success when you order by requesting they leave off the oils and sauces. Request that your meat and vegetables be steamed, not fried. Order a salad (with light or no dressing, on the side) or side of veggies instead of fries or mashed potatoes.

Bring your own…

If there are certain food flavorings that you have come to enjoy as substitutes for traditionally fattening ones, bring them along and request that the chef prepare your meal plain. If you like Splenda in your iced tea, bring along a few packets. If a dash of homegrown or store-bought spices moves your taste buds better than a slathering of mayonnaise and mustard, then bring along a shaker. Bring along you own low-fat dressing for your salad.

On vacation, save on eating out and use the funds to rent a room with a mini-fridge and microwave. Then take along (or pick up) a few lite, healthy items to eat as snacks in-between (or in place of) meals. Avoiding even one or two meals out will help reduce temptation and provides more time to enjoy other vacationing activities.

It’s all in the portions

Most restaurants offer half-sizes (at smaller prices). If these are not listed on the menu, just ask, and your request will more than likely be accommodated. Restaurant portions are significantly larger than actual portion sizes; a half-size will more than adequately replace your normal meal size.

There’s no rule that you must order your meal from the entrée list. Peruse the appetizer menu for attractive (and smaller) options. You can also create a delicious and unique meal by combining various side dishes.

Alternately, you can request your doggie bag in advance. If they don’t offer to package half your meal for you, decide for yourself (before you begin eating) what an appropriate portion size is and wrap up the remainder.

A doggie bag leaves you something delicious to look forward to the next day. Place it under your seat so it won’t present a temptation while you’re enjoying your current meal.

Fill up on the good stuff

Drink plenty of water before you leave for the restaurant, and while you wait for the food to arrive. This will help fill you up and prevent hunger-inspired indulgences.

Request your salad (and/or soup, if it’s not creamy) be brought out first, and dig in. By the time your food arrives, you should be able to more rationally determine what portion sizes are appropriate, and if anything needs to be avoided.

Dreaded desserts

First of all, do not order dessert until you are completely finished with your meal. You may be full and not want anything. And that’s certainly not a crime!

After the meal, if everyone is splurging on the dessert menu, keep in mind that you don’t have to join in just to be part of the “gang.” Enjoy a cup of coffee or tea to end your meal. Or ask someone to split a dessert with you. Hint: Doggie bags can also be used for desserts! So split it in half and take part home for another day or your neighbor.

You have to be left out of choosing a neat dessert, either. See if the kitchen can put together a fruit bowl or a sorbet dish to satisfy your cravings without putting all your conscientious work at dinner to waste. This might be something to call ahead about..hint!

Distract yourself

Vacations should be a luxurious time to indulge oneself and have fun. Though it does lead to eating out more often, it also removes many of the day’s temptations: you won’t be wandering over to the kitchen when you’re bored, or overindulging at the grocery store and then feeling “obligated” to eat what you’ve bought.

Spend time in the pool, on the sand, and at the shops, not at the restaurants. Most vacation hot spots are ideal for eating on the go; you can pick up a small meal from a roadside vendor and eat it while walking the boardwalk and enjoying the sights and sounds.

Don’t make food about suffering. If the smell of saltwater taffy engulfs you, treat yourself—to one. Having a small amount will indulge your craving without compromising your diet. Better yet, after you buy your taffy, don’t begin eating it until you’ve walked far enough away to avoid being tempted by the smell.

Try making a rule like, “If I eat, I need to enjoy a fun activity, too: a walk, bike ride, swim, tennis, putt-putt, etc.” Then coordinate daily “pairings” or events with meal planning. Life, including vacations, does not have to be all about food. Nor does it have to focus on food.

Don’t stress

Vacations and meals out are intended to be enjoyment, not torture. If you do go a little overboard, it’s important not to beat yourself up over it. Forgive yourself and get on with life. Simply use that experience to learn where you can improve the next time you are in that situation.

With the right approach, eating out can be a pleasurable experience. Remember, a successful diet is a lifelong lifestyle modification. You need to be able to incorporate healthful eating out activities into your routine.

What happens if you DO stress? Add extra activities to your schedule. Swim some laps. Walk or jog. Leave your wallet in the trunk and go to a mall for a shop-walk. Take a tour. Visit a museum. Enjoy a park and feed the ducks. Just get out, focus on something else and enjoy life.

BASIC MEAL & MENU PLANNING

As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Meal planning also depends upon several factors like the number of people eating, meal times, special dietary concerns, budget, available foods, recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone’s dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals.

There are a few things to note when making meal choices and menu planning. First, some foods may be advertised a certain way, but that doesn’t mean you can’t experiment. For instance, eggs and sausage can be served for dinner, not just breakfast. And waffles can be made from healthy wheat grains and eaten for lunch with fresh fruits instead of sugary syrup and heavy butter for breakfast.

Add variety, too. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays, for example. Then alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)

To help with family food budget concerns, clip coupons from newspapers, weekend inserts, and any place you can find them. Downloaded coupons from the Internet to save money, too, from places like CoolSavings.com and CouponCart.com. RefundingMakesCents offers an affordable subscription to a neat print magazine for coupon deals, trades and lots more, with a secret code to their website for Internet coupon-codes for lots of online companies like Amazon.com (cookware) and Barnes and Noble (cookbooks).

Also note seasonal food selections for savings. Create menus and meals based upon what’s on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allows. But don’t over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore, there is no need to hoard. An old saying, “Haste makes waste” might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.

One fun way to save is by trading coupons and working out food deals with friends, family, neighbors, your church group and anyone else who’d like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you’re not into that much organization, go one-on-one with a neighbor, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share.

Here is one special item to note with regards to dietary planning. It’s unfortunate, but fast foods, especially those that are high in fat content (fried, greasy foods), are often cheaper than good, healthy food choices. For example, lean beef costs more than high-fat beef; cereals high in nutritional value are often priced much higher than the low-cost, sugary brand names. And low income and homeless people are particularly victims of this situation, many times needing to turn to the less healthier food choices for survival. So whenever possible, your plans might want to include donating a portion to homeless shelters and churches who would probably be more than willing to take extras off your hands.

In conclusion, arriving at the Perfect Diet may be no quick, simple task in today’s world of fast-paced living. But there sure are many helpful planning solutions available to fit every budget both online and in the real world. And by choosing foods to help with our individual health issues and concerns, and reaching out for support, information and dietary planning when needed, not one of us has to “go it” alone.

DISCLAIMER: Note that the contents here are not presented from a medical practitioner,

and that any and all health care planning should be made under the guidance of your

own medical and health practitioners. The content within only presents an overview

based upon research for educational purposes and does not replace medical advice

from a practicing physician. Further, the information in this manual is provided "as is"

and without warranties of any kind either express or implied. Under no circumstances,

including, but not limited to, negligence, shall the seller/distributor of this information

be liable for any special or consequential damages that result from the use of, or the

inability to use, the information presented here. Thank you.

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RECIPES & FOOD IDEAS FOR PEOPLE ON THE GO

2008-03-09T20:35:00.000-05:00

One of the challenges of low carb diets is that it is often difficult to find appetizing and economical snack options. This is especially true if you are on a tight budget and cannot afford special prepackaged foods. Another obstacle to low carb snacking and meal preparation is finding ingredients that are appetizing and will not leave you bored after a few days.

Low carb dieters need to be creative in their food choices. It is easy to focus on what foods are not allowed. Too often which foods are not allowed seems to be our main focus. However, there are many quick meal and snack possibilities right in front of our eyes if we just think about them creatively.

To Read More Click Here. Low Carb Diets

LOW CARB KETOGENIC SUCCESS TIPS

2008-03-08T20:32:00.000-06:00

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

http://www.low-carb-ketogenic-diets.com/low-carb-ketogenic-success-tips.html

I'm moving

2008-02-13T21:48:00.002-06:00

I'm moving the recipes section to http://www.low-carb-ketogenic-diets.com/recipes/
Please update your links.

Thanks for visiting.

Apple Cake

2007-12-20T16:22:00.000-06:00

Serves: 16 slices
Carbs Per Serving: 6g (3g fiber)
Effort: Easy

Ingredients:
1 cup boiling water (240ml)
2 apple-flavored herbal tea bags - optional
1 apple
2 tablespoons lemon juice (30ml)
1/2 teaspoon ground cinnamon
2 teaspoons sugar equivalent
1/2 cup Wise CHOice Cake-ability Baking Aid (50g)
1/2 pound ground pecans (225g or about 2 cups)
pinch salt
3/4 cup sugar equivalent (equivalent to 150g)
3 eggs
3 tablespoons oil (45ml)
2 teaspoons allspice or apple pie spice
1/4 cup walnut pieces (30g) - optional

How to Prepare:
1. Optional: prepare apple tea concentrate and allow to cool. Otherwise, just use plain water in Step 6.

2. Peel apple, slice thin, and then cut part into thin slices, the rest into a small dice. Sprinkle with lemon juice, cinnamon, and sweetener.

3. Grease tube pan and arrange apple slices in an attractive pattern.

Optional: if the pan is microwave safe, partly cook the apple slice -- this will help them stay in place when batter is added.

4. Also cook the diced apple briefly in microwave or on stove to make the apple pieces tender.

5. Mix (or grind) together, breaking up any lumps: CBA, ground nut sweetener equal (if dry -- or add liquid sweetener in Step 3), pin salt. The finer the nuts are ground, the finer the cake.

6. Combine liquid ingredients.

7. Stir liquid and dry ingredients together until thoroughly wet - no need to beat!

8. Immediately pour into prepared pan. Swirl in apple pieces and optional walnuts. Microwave (around 7 minutes), preferably raised above the floor of the oven (an upside-down glass pie plate works well), or bake a 350¡F (175¡C) -- loaf pans 40-50 minutes, round pans 25-35 minutes, cupcakes/muffins 15-25 minutes -- or until center springs back.

9. Invert to serve.

NOTES:
- Use any combination of fruit and spices.
- Save the fruit carbs and get the fruit flavor from a commercial flavoring.
- Use apple or spice herb tea instead of water.

Peanut Butter Cupcakes

2007-12-06T21:41:00.000-06:00

Serves: 6
Carbs Per Serving: 3.8g
Effort: Easy

Ingredients:
8 ounces Cream Cheese
1 egg
1 1/2 teaspoons Vanilla
1/4 cup peanut butter
4 splenda packets -- (4 to 5)
cupcake baking cups/papers
1 dash sugar free chocolate and/or caramel espresso syrup (Optional)

How to Prepare:
Mix all ingredients together well (approximately 5 minutes). Distribute evenly into 6 cupcakes. Bake at 325* for 40-50 minutes until golden brown. Let cool completely, and keep refrigerated.

And Enjoy

Its So Good Tirimisu

2007-12-02T00:09:00.000-06:00

Serves: 1
Carbs Per Serving: 34g carbs total
Effort: Easy

Ingredients:
16 ounces mascarpone cheese -- bel-gio-oso brand is best
3 Eggs
2 shots decaf espresso or strong coffee
1 teaspoon vanilla
1/2 cup artificial sweetener -- equal is ok, it's no bake

OPTIONAL - about 24 vanilla wafers -- keeblers has the lowest carbs

How to Prepare:
Seperate the egg yolks from the whites. In one bowl, beat egg yolks, sweetener, 1 TBSP espresso, and vanilla for 2-3 minutes. Add this mixture to the marscapone cheese and beat until smooth, but do not over-beat! In another bowl, beat the egg whites untill stiff peaks form. Gently fold the egg whites into the marscapone mixture If you want a crust, line the bottom of a pie or bread pan with the wafers and drizzle espresso over them lightly. If not, just put the mixture into the pie or bread pan, sprinkle cocoa powder or cinnamon on top if desired Refridgerate for 3-4 hours. This will knock your socks off!!! Your friends who eat sugar will clean the plate, too, and it's very simple to make.

NOTES : Counts for espresso not included in totals.

And Enjoy.

Low Carb Icing

2007-11-30T23:59:00.000-06:00

Carbs Per Serving: no counts
Effort: Easy

Ingredients:
1 package (8 oz.) of Cream Cheese
1 tbsp of Vanilla Extract
4 packages of Splenda brand sweetner

How to Prepare:
Directions: Mix all ingredients in mixing bowl and mash together mixing well. May heat in microwave for 30 sec for more effective mixing. Spread on cake.

Low-carb Cakey Brownies

2007-11-23T17:18:00.000-06:00

Carbs Per Serving: 38g carbs total
Effort: Easy

Ingredients:
2 ounces unsweetened baking chocolate
1/2 cup butter -- (1 stick)
1/2 cup splenda -- to taste
2 eggs
1/3 cup atkins bake mix
1/8 teaspoon salt
1 teaspoon vanilla extract -- sugar free

How to Prepare:
Carefully melt chocolate with butter together - do not let chocolate boil or burn!Pour into mixing bowl. Add Splenda gradually (taste to desired sweetness) and beat well. Add eggs and beat well. Add bake mix and salt and beat well. Add Vanilla and mix in. Pour into greased 8" X 8" pan (you will need to spead it evenly into the pan) and bake at 325 degrees for 20-25 minutes. Check for doneness with a toothpick and if clean, remove from oven. If slightly underdone they will be more chewy. Let cool in the pan and cut into 16 pieces.

And Enjoy....

Banana Cream Pudding

2007-11-16T11:15:00.000-06:00

Serves: make 4 cups, serves 4,10,10,9,8
Carbs Per Serving: 4
Prep Time: 15 min
Effort: Easy

Ingredients:
1/2 stick cream cheese,
1/2 cup ricotta cheese,
1 cup heavy cream,
1/2 packet unflavored gelatin,
1 pack sugar free/fat free banana cream pudding mix,
1/2 cup hot!! water?

How to Prepare:
In a medium size bowl combine gelatin, pudding mix, and cream. Mix with electric mixer. Then add ricotta cheese & water. Mix. Then gradually add in cream cheese. Eat right away if you choose or let sit in fridge for 15 min for a cool treat!

Butterscotch Peanut Butter Pudding Mousse

2007-11-10T17:53:00.000-06:00

Serves: Serves 6
Carbs Per Serving: 4-6
Prep Time: 5 minutes
Effort: Easy

Ingredients:
3 oz. cream cheese, softened
3 Tbsp. SF peanut butter
½ cup heavy cream
1 cup water
1 package instant SF butterscotch pudding

How to Prepare:
Mix cream cheese & peanut butter together until smooth. Add cream, water and dry pudding mix. Mix until smooth. (Could be made with chocolate pudding also).

Carb count depends on carbs in peanut butter.

Add cream, water and dry pudding mix. Mix until smooth. (Could be made with chocolate pudding also).

Enjoy

Chocolate Mousse Cake

2007-11-07T21:15:00.000-06:00

Serves: 10, 10, 10
CarbsPerServing: 5g carbs total
Effort: Easy

Ingredients:
1 Bar Carbolite Dark Chocolate (1.75 oz)
1/4 cup butter
2 tablespoons splenda
2 tablespoons half and half
1/4 teaspoon Vanilla Extract
1 Egg

How to Prepare:
Preheat oven to 350 degrees. In heavy saucepan over low heat, add chocolate, butter, splenda, half and half, and vanilla. Stir frequently until melted and smooth. In medium bowl lightly beat egg. Slowly beat warm chocolate mixture into egg until blended. Pour batter into small baking dish. Bake for 45 minutes or until toothpick inserted 1 inch from edge comes out clean.

Enjoy!

Chocolate Walnut Cake with Chocolate Fudge Frosting

2007-11-05T21:00:00.000-06:00

Serves: 12
Carbs Per Serving: 8.45 g (2.62 g effective carbs)
Prep Time: 40 minutes
Effort: Easy

Ingredients:
½ lb. walnuts
½ c. Cake-Ability
½ c. cocoa
¾ c. Splenda, granular form
2 t. vanilla extract
½ c. + 3 T. canola oil, divided
2 T. + 1 c. water, divided
3 eggs
3 oz. Steels Gourmet Chocolate Fudge Sauce

How to Prepare:
Preheat oven to 350ºF. Grease a 8 or 9-inch round baking pan. In Vita-Mixer grind walnuts to fine. Pour into mixing bowl and add Cake-Ability, cocoa, Splenda, vanilla extract, ½ c. canola oil and 2 T. water and mix until blended. In a bowl combine eggs with remaining water and canola oil and beat briefly. Slowly pour into mixer bowl slowly while it is on mixing at medium speed. Blend until smooth. Pour into prepared baking pan and bake for 25 minutes, or until knife inserted in center of cake comes out clean.

Remove from oven. Allow cake to cool completely in the pan, then remove and put on plate. Frost top of cake with Steel's Gourmet

Chocolate Fudge Sauce.

3 Minute Chocolate Cake

2007-11-01T20:30:00.000-05:00

Serves: 2
Carbs Per Serving: 5.5g
2g Fiber
1g Sugar

Prep Time: 3 minutes
Effort: Easy

Ingredients:
1/4 C Soy Flour
1 T Cocoa Powder
1/4 t Baking Powder
5 Packets Splenda
2 T Melted Butter
1 T Water 1 Egg

How to Prepare:
In 2-Cup Pyrex baking dish blend well (flour, cocoa, baking powder, splenda). Add water, melted butter and egg. Blend thoroughly with fork. Cover with plastic wrap (To vent, cut small slit in center of plastic wrap). Microwave on high 1 minute or until knife comes out clean. Cool a bit; eat warm with whipped cream or cool completely to ice.

Butterscotch Fudge

2007-10-26T17:16:00.000-05:00

18 squares
Carbs Per Serving: useable carbs about 1.9
Prep Time: 5 min.
Effort: Easy

Ingredients:
1 c. heavy cream
8 oz cream cheese
2 tbs Splenda or 3 pkts Equal or sweeten with stevia.
1/2 c. Sugar Free peanut butter
1 small box Sugar Free butterscotch pudding (I use Jello brand)

How to Prepare:
Blend until very smooth heavy cream, cream cheese & sweetner. Add peanut butter until smooth. Add pudding mix until smooth. Pour into PAM sprayed 7 x 11 pan. Chill 2-3 hours.

Chocolate Walnut Cake with Chocolate Fudge Frosting

2007-10-23T13:24:00.000-05:00

Sweet and Crunchy Chicken Salad

2007-10-23T03:54:00.000-05:00

Serves: 4+,1
Carbs Per Serving: see note on recipe Prep Time:n/a
Effort: Easy

Ingredients:
8 ounces cooked chicken breast half – diced small
1 ounce slivered almonds
½ cup jicama – diced small/see note
½ cup diced celery
½ cup diced onion
4 tablespoons mayonnaise
2 packets stevia
salt and pepper – to taste

How to Prepare:
Put jicama and 2Tbls water in a baggie with 1 packet splenda and let sit at room temperature for 1 hour, turning bag occasionally to marinate.

When ready to make, mix all ingredients well including liquid from jicama. Refrigerate at least 2-3 hours to blend flavors.

*note: ½ cup of diced strawberries can be used instead, but don’t add them until ready to serve and fold in gently.

**Start with a pack of stevia/sweetener added to the salad mixture and taste before adding more. You may not like it as sweet as I do.

**Nutritional information is for entire recipe. I get 3-4 servings, so divide the information provided by the number of servings you get.

Per serving:
990 Calories (kcal);
76g Total Fat; (66% calories from fat);
63g Protein; 23g Carbohydrate;
8g fiber;
174mg Cholesterol;
4768mg Sodium

Enjoy