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It's been a busy season for our community events! Upcoming community events:
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Loosing Weight the Healthy Way
(caution if on medication or have heart problems.
consult with your doctor if in doubt)
The basic principle of loosing weight is burning more calories than you take in. Assuming we are doing that, then we need to consider your goals. They determine what method to use. Do you want to loose a quick 5-10 pounds for an upcoming event within a week or two? Do you want a small or large weight loss that you can maintain? Should you care if the weight loss is fat or muscle? Do you have athletic / performance goals as well? The following methods will be listed from basic to more advanced and in groups to make it easy to follow. Obviously the more methods you adapt the greater the potential for weight loss.
Regardless of your goals you should keep the following in mind:
IMPORTANT RULES
•The first 5-10 pounds are usually water weight and are the easiest to achieve and the most to fluctuate.
•Beyond the first 5-10 pounds usually (1-2 weeks), the healthiest rate of weight loss is 2 lbs / week.
•Your body needs some sustenance every 4 hours (Because your brain and blood cells only use blood sugar for energy. If it is not there they break down body tissue to make it. Your body in that situation will use muscle first and then fat. Besides making you weaker, and flabby, breaking down muscle creates toxins that can be dangerous for your health in the long term.)
•When you starve yourself your body actually burns off muscle and hold on to fat (read above).
•The kinds of foods that you eat make a difference - this is important more for longer term weight loss and maintaining it.
•Super strict is not always better. Your body will respond better for the long term weight loss if you make gradual moderate lifestyle changes - but - allow yourself a cheat day every week or two (within moderation).
•Avoid taking stimulants like red bull, guarana seed extract, hydroxycut etc, and over-caffeinating in general. They can interfere with other conditions / medications but also give you drastic highs and lows in energy levels and blood sugar levels which are ultimately counterproductive for weight loss.
•Get your sleep. Studies have shown that those who get less than 7 hours of sleep tend to have slower metabolisms and weight gain.Basic changes: (elimination or reduction determined by how quickly you want the weight loss)
•Eliminate or reduce alcohol (at 7 cal/gm it is almost as as high as fat 9 cal/gm). Besides higher calories most alcoholic beverages also are high in sugars. Both will make you hungrier. •Eliminate or reduce sodas, and juice drinks - even 100% juice. High in sugar and calories without the fiber that levels out your blood sugar. Drink more water. Our body can misread thirst signals for hunger leading to unnecessary eating / snacking. •Reduce or eliminate starches, (bananas, potatoes, pasta, breads, muffins, crackers, pretzels, rice, etc.). High in carbohydrates they tend to make you hungrier by causing fluctuations in your blood sugar levels. They also tend to signal the body to store food and not to burn it for energy.
•EAT MORE PROTEIN. A balanced ratio of protein, fats and carbohydrates keeps you more satisfied (less hungry), and levels out blood sugar levels. Substitute vegetables & fruit for bread, rice, or juice.
Do it in moderation since some fruit like grapes or veggies (potato or carrots) are high in sugars as well.•Have a meal or small snack (at least some protein, dairy or nuts with fruit, ) every few hours. Have breakfast, and do not have a big dinner. Do not have anything but a snack for several hours before you go to bed. With bigger meals more food is stored as opposed to burned.
•Increase your activity level. Walk instead of driving or taking the elevator, go for walks or bike rides. Anything that will get you to do steady activity for about 30 minutes a day or every other day above what you are used to. Moderate level changes:
•Use leaner proteins (low fat dairy, eggs without the yolk, most seafood, skinless chicken or turkey, lean ham, low fat beef cuts, reduce peanut butter and nut protein - a little is ok). •Add green tea to your diet. Even decaffeinated works. Green tea is high in antioxidants EGCG that speed up our metabolism. You need about 150 to 100mg for an effective dose a day. Honest Tea brand has highest amounts of ready-made ice teas and most varieties are also relatively low in sugar. Beware that most brands are high in sugar and caffeine with other additives. Also pay attention to serving sizes when reading labels. Some bottles appear low in calories and sugars but they fool you by listing the amounts for 1 serving while the bottle has 2 servings. Have several cups during the day – not much in evening if caffeine affects your sleep.
•Add fish oil Omega 3 supplements to your diet. They have been found to increase satisfaction / satiety (make you less hungry), and to help protect muscle tissue (allow your body to burn fat not muscle). •Up the intensity of exercise for at least 30 minutes a day everyday. Do a run, swim, bicycle, aerobics or other conditioning classes. Keep your heart rate at 60-80% of maximum recommended for at least 30 minutes a day. •Eat foods that are as natural or least processed as possible (organic / grass fed is best). Not only are they healthier choices but processed foods usually are higher in sodium which retains water making you heavier. Organic foods and grass fed protein sources are also naturally high in omega 3 fatty acids. Advanced changes:
•Keep a food journal. It helps you stay on track and realize exactly how many calories you are eating vs. burning. Plan to burn 500 calories more / day than you eat for your bodyweight / age/ gender. •Add weight training to your exercise routine. The lean body tissue you build will burn more calories than fat. •Intense level interval training (alternating bursts of maximal exertion cardiovascular exercise like running or biking with lower intensity intervals) can be more effective than low-level longer duration exercise because of the speeding up of metabolism even after exercise is done. (Assumes an existing level of at least basic conditioning)
•If you also have fitness / athletic goals then you can get more imaginative with challenging drill that test your balance coordination and agility along with endurance and or strength. (You do not need to do extra fancy exercises just to loose weight - just steady elevation of the heart rate for about 30 minutes).
•If you have trouble getting motivated, do not have the time or resources to find the appropriate exercise routine for yourself, hire a personal trainer at your gym or an one-on-one specialist.
Not your mother's cod liver oil I may have discussed this supplement already with some of you as patients, but a lot of people do not realize how important it is and do not take it at all or do not utilize it properly. Please read on even if you think you know some of the information and share it with those you care about.
Why are we all deficient in this?When humans and other animals eat grain products we make what is called arachidonic acid. Arachidonic acid is a precursor (a starting block) for substances that trigger pain and inflammation in our body.
When we consume a lot of grains and eat animals that are fed grains (most commercially available meats now days are because it is cheaper) we have too much arachidonic acid. That keeps our body in a state of chronic inflammation. Omega-3’s (best source is fish oil) help to cancel out the effects of arachidonic acid and leave our body in a state of lower inflammation and pain triggers.
- What else does fish oil do?
Research has shown the following:
- Lowers cholesterol.
- Decreases plaque formation in arteries.
- Decreases inflammation and aches and pains.
- Decreases anxiety / depression.
- Linked to preventing Alzheimer's.
- Decreases hunger.
- Helps build / protect muscle tissue.
The covering of nerves, cholesterol, hormones, the brain matter are all formed from fatty acids. Omega-3s are essential fatty acids we need to get from our diet. The better the quality of the fats we put in our body the better the quality of nerve tissue, nerve function, and hormone function.
- What form / kind or brand is best?
Wild cold water fish is best. It has less toxins and higher concentration of Omega-3s. You also need to check the label to ensure that the oil is purified from lead, mercury, PCB’s and other toxins that are found in the rivers / ocean and absorbed by the fish. The most important fatty acids are EPA and DHA. They best ratio is a 2:1 ratio. The one brand I found that has the best combination is from Nutriwest Company. Other factors about individual preference, purchase convenience, price, etc. can dictate your source but make sure you adhere as close to the above parameters as possible. You may also consult with Emma at Medford Whole Foods to guide you to some options.
- Why can’t I just get it from eating seafood?
Most people do not eat seafood everyday. Even if you eat wild caught cold water fish you still have to worry about toxins, heavy metals, and fat content overall that you get with the fish. The amounts you would have to eat also make it impractical.
- How much do I need to take?
Depending on your size you should take 2-3 gms /day. All at once or spread out is fine (see below).
- What is the best way to take it?
It is best to take it with a meal otherwise you will get fishy burping. Fish oil oxidizes easily when exposed to air or to toxins in our body. That is why it is usually packaged with vitamin E – an antioxidant to protect the oil. It is even better if you take it with a multivitamin to get all the anti-oxidant protection you the oil needs and all the other vitamins needed to utilize the fish oil.
- Liquid or capsule? Capsule is a little better in terms of convenience. Also they reduce the amount of oxygen the oil is exposed to. If they are of darker color they also protect from light. A dark bottle also helps obviously.
- Does it make a difference where I store it?
Yes! Keep it in the refrigerator otherwise the oil will oxidize quicker and be of less benefit to you.
- Is it cheaper to but in bulk?
Yes, BUT the bigger the bottle, the longer the bottle stays around and the more oxygen the pills get exposed to. So if you keep it for months towards the end it is loosing its effectiveness. It is better to get a few weeks supply at a time.
- What if I am vegetarian?
Some Omega-3 fatty acids are also found in some vegetables (flax seed, walnuts, avocados, etc.). However, they form they come in needs to be metabolized in several steps in our body before EPA and DHA are made. The vegetable sources therefore are less efficient but for those that are vegetarian oil extracts can work.
In Summary:Get wild caught cold water fish oil that has been tested / purified of heavy metals and toxins. Look for EPA to DHA ratio 2:1. Preferable in pill form in dark container in 60-90 pill count. Store in refrigerator. Take with a meal and if possible a multivitamin or at least some anti-oxidants. Take 2-3 gms/ day everyday.
Beach-time Back Basics:
Avoid the long 3 section yard / pool side chairs. The ones with plastic strings across do not offer enough support and your back is likely to sag - most of the time you will be in an awkward position.
If you are on a long flight or drive try to get up and walk every 1-2 hours.
If you are relaxing at a back yard barbeque avoid hammocks and the long deep lawn / deck chairs because they are likely to keep your back rounded and in bad position. It is ok to use them if you have pillows to support and maintain the low back arch, and you can keep your knees bent and feet down.
If you are relaxing at a back yard barbeque avoid hammocks and the long deep lawn / deck chairs because they are likely to keep your back rounded and in bad position. It is ok to use them if you have pillows to support the low back arch, and you can keep your knees bent and feet down.If you are planning a trip out of town it might be wise to have a spinal check-up to optimize the function of your spine and avoid any possible trouble during your travel or stay. Have a great summer and or vacation!
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Personal Care Chiropractic & Massage, P.C.
© copyright Nicholas Stamoulos, D.C. 2008. All rights reserved.
104 Massachusetts Avenue
Arlington, MA 02474
781 641 4482 fax 781 641 4483
dr.nick@mindyourspine.com