Cholesterol Management Health Center

Cholesterol Health Check

Do you have high cholesterol, also known as hypercholesterolemia? Abnormal cholesterol levels such as high LDL cholesterol or low HDL cholesterol are a major risk factor for heart disease and stroke. An unhealthy diet can cause high cholesterol. Sometimes high cholesterol runs in families. A low-cholesterol diet can help improve cholesterol levels. If the low-cholesterol diet does not work to lower bad cholesterol and increase good cholesterol, your doctor may prescribe medications.

Cholesterol-Lowering Foods

Tasty, functional foods help you lower cholesterol naturally.

By R. Morgan Griffin
WebMD Feature

Reviewed by Brunilda Nazario, MD

Do you want a diet to lower cholesterol? We all know that butter, ice cream, and fatty meats raise cholesterol, but do you know which foods make up a low-cholesterol diet? Find out here.

Here's some good news. To lower your cholesterol, you can actually eat more of certain foods. A handful of some "functional foods" have been shown to make a big impact on your cholesterol levels. They're also much tastier than a pill chased with a glass of water.

"These foods may not be magic, but they're close to it," says Ruth Frechman, RD, a spokeswoman for the American Dietetic Association.

Researchers have found that some foods -- such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols -- can help control your cholesterol. Some studies have shown that a diet combining these "superfoods" may work as well as some cholesterol-lowering medicines to reduce your "bad" LDL cholesterol levels.

How strong is the evidence? The FDA has reviewed the research on each of these foods, and given them the status of a "health claim" for managing cholesterol.

This is great news for the 105 million adults in the U.S. with high cholesterol. Making good food choices is an easy way of improving your health. It also puts less strain on your pocketbook. A trip to the grocery store is bound to be cheaper than a trip to the pharmacy. Also, many people can't handle the side effects from cholesterol drugs. Focusing on diet gives us all a new option.

Getting Started on a Low-Cholesterol Diet

Managing high cholesterol isn't a simple do-it-yourself project. You need to work with your health care provider. And while changing your diet may help a lot, many people still need drugs to reduce their risk of heart disease.

Also, remember that these foods aren't cure-alls. A handful of walnuts or a bowl of oatmeal won't make you invincible. It won't give you a free pass to eat all the high-fat foods you want. To benefit, you still must eat low-fat foods, watch your weight, and get more exercise.

"Eating a healthy diet is not just about eating a few special foods," says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association. "There's a bigger picture. You need to practice moderation, eat a variety of foods, and get enough physical activity."

Hypertension/High Blood Pressure Health Center

High Blood Pressure and the DASH Diet

One step to lower high blood pressure -- incorporate the DASH diet into your lifestyle. Doctors recommend:

• Eating more fruits, vegetables, and low-fat dairy foods
• Cutting back on foods that are high in saturated fat, cholesterol, and total fat
• Eating more whole grain products, fish, poultry, and nuts
• Eating less red meat and sweets
• Eating foods that are rich in magnesium, potassium, and calcium

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure.

Starting the DASH Diet

The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on your caloric need. When beginning the diet, start slowly and make gradual changes. Consider adopting a diet plan that allows 2,400 milligrams of salt per day (about 1 teaspoon) and then once your body has adjusted to the diet further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt consumed, including that in food products, used in cooking, and added at the table.

Here are some tips to get you started on the DASH diet:

• Add a serving of vegetables at lunch and at dinner.
• Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
• Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
• Drink low-fat or skim dairy products three times a day.
• Limit meat to six ounces a day. Try eating some vegetarian meals.
• Add more vegetables, rice, pasta, and dry beans to your diet.
• Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
• Read food labels carefully to choose products that are lower in sodium.

Staying on the DASH Diet

The following is a list of food groups and suggested serving amounts for the DASH diet:

• Grains: 7-8 daily servings
• Vegetables: 4-5 daily servings
• Fruits: 4-5 daily servings
• Low-fat or fat-free dairy products: 2-3 daily servings
• Meat, poultry and fish: 2 or less daily servings
• Nuts, seeds, and dry beans: 4-5 servings per week
• Fats and oils: 2-3 daily servings
• Sweets: try to limit to less than 5 servings per week

How Much Is a Serving?

When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.

SERVING SIZES

Food/amount

1/2 cup cooked rice or pasta

1 slice bread

1 cup raw vegetables or fruit

1/2 cup cooked vegetables or fruit

8oz. of milk

1 teaspoon olive oil

3 ounces cooked meat

3 ounces tofu

Anti-inflammatory Diet

Your diet plays a crucial role in helping you avoid or control arthritis.

The first objective of a healthy diet is to help you lose weight if you are overweight. Being overweight can cause additional stress to your joints.

Another way a balanced, varied diet can help ease the pain of arthritis is by providing vitamins and minerals that keep your joints healthy and avoiding “damp” foods such as dairy products and greasy or spicy foods.

Here are some other healthy and delicious choices to include in your diet.

• Ginger - Ginger has been found to be a natural anti-inflammatory. make tea by combining one-half teaspoon of grated ginger root with eight ounces of boiling water. Cover and steep for 10 to 15 minutes, then strain and add honey to taste.

• Fresh pineapple - Bromelain, an enzyme in pineapple, reduces inflammation. Be sure the pineapple is fresh, not canned or frozen.

• Cherries - Recent research has shown that tart cherries are an excellent source of nutrients that may help to reduce joint pain and inflammation related to arthritis.

• Fish - Cold-water fish such as salmon and mackerel contain omega-3 fatty acids, which help keep joints healthy as well as reduce pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules.

• Turmeric - Another natural anti-inflammatory. You can sprinkle turmeric on scrambled eggs, add it to soups, or mix it into sauces or salad dressings.

Resources:
Pain Online, December 15, 2009.
Arthritis & Rheumatism, November 2006; vol 54: pp 3485-349

The Science behind Fat Loss Training

by Stephen Holt, Stemulite Fitness Pro

Alwyn Cosgrove’s Real World Fat Loss Manual points out that…

* A 2004 diet study that shows a simple change can increase dietary compliance and fat loss by 96% — (and it’s not “eat less”!)
* A 1998 study that showed that the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks – had no effect on fat loss
* A study from 1994 showed an interval training method that actually reduced body fat (skinfold measurements) nine times more than traditional cardio training — despite taking less time, and actually burning fewer calories per session
* A 1999 study showed that the addition of a specific resistance training program increased fat loss by 35% over diet plus aerobic training
* That same study also showed that 3 aerobic sessions of up to 50 mins, for 12 weeks (36 sessions) only increased fat loss by one pound over dieting alone
* A 2002 study used an Afterburn-type approach to training – and showed an elevation of metabolism for 38 hours post workout.

Ask the Acupuncturist

Q:	This might be too 'acupuncture-heavy' for you, but maybe you'll enjoy it. I am interested in using acupuncture to lose weight. I have about 100 pounds to lose. Can acupuncture help me lose weight and keep it off?

A:

The Acupuncture Weight Loss Solution By Diane Joswick, L.Ac. A:I am going to tell you a secret. All diets will work if they lower your caloric intake and you STICK TO IT! It’s pure physics: Our weight is determined by the amount of energy that we take in, and the amount of energy we expend. So why is obesity now a national epidemic? The problem is that it is against our nature to limit calories. We instinctively eat more than we need to. This is a “gift” passed down from our hunter-gatherer ancestors from a time when there wasn't a drive-thru window on every corner. We also tend to eat in excess due to our modern lifestyles, chronic stress, and other psychological “triggers”. Going to Extremes People will go to drastic measures to lose weight. Fad diets ask you to eat an unnatural and unhealthy diet, such as a meal plan of cabbage soup or pineapples or rice or no-carbs, They may work in the short term because of the low caloric intake, but there is absolutely no way you can keep it up. Your body and mind will rebel and take revenge for putting it on such a restrictive regime, rather than providing whole foods and a “whole diet” with proper nutrients. Instinctively, your body will crave foods and gorge, filling up, terrified of and preparing for the next starvation, packing on fat for stored energy. Eating an unnatural and highly restrictive diet can cause yo-yo dieting and drastic ups and downs in body weight. Improper diet practices can also cause malnutrition, organ damage, slow metabolic rate and imbalances within the body. Wouldn’t it be great to decrease the amount of food that you take in, and increase the amount of energy you expend? It’s entirely possible, thanks to acupuncture and traditional Chinese medicine (TCM). Acupuncture and TCM address both the physiological and psychological aspects of weight loss. A comprehensive therapy for weight issues rooted in TCM promotes better digestion, smooths emotions, reduces appetite, improves metabolism, and eliminates food cravings. Weight loss according to Traditional Chinese Medicine According to TCM, the root of excess weight is an imbalance within the body caused by malfunctioning of the spleen and liver organ systems. In five-element theory, the spleen is responsible for the proper functioning of the digestive system, ensuring that the food we eat is transformed into Qi — the vital substance of life. Disharmony of the spleen will have symptoms such as fatigue, slow metabolism, water retention, loose stool, and feeling of heaviness. The liver’s job is to keep the flow of your body’s Qi and blood (as well as your emotions) running smoothly. Our modern, fast-paced lifestyle and chronic stress can negatively impact the liver’s ability to function properly and smoothly, which, in turn, can cause the spleen and the whole digestive system to function poorly and decrease your metabolism. Liver disharmony can also cause some of the “triggers” that lead to cravings and compulsive eating. Backed by Research A growing body of research supports the use of acupuncture and Asian medicine in weight loss: A 2003 study published in The Journal of Medical Acupuncture found that participants receiving acupuncture lost more than three times more weight than the control group. In a study conducted by the University of Adelaide in Australia in 1998, 95 percent of the participants receiving electro-stimulation on acupuncture points reported appetite suppression. The results showed that the acupuncture group was more likely to experience a reduced appetite and to lose weight than the control group. The Acupuncture Weight Loss Treatment From a TCM perspective, the acupuncture points, foods and herbs that are chosen to assist with weight loss directly influence the Qi of the spleen and liver systems to treat the root imbalances that are causing the weight gain. From a Western perspective, acupuncture and TCM have been shown to have an effect on the function of the nervous system, endocrine system, digestive system, food cravings, and metabolism. All of which can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety. Acupuncture Points for Weight Loss The beauty of acupuncture is that each treatment is catered to the needs of the individual patient. Acupuncture points on the body will be chosen for overall well being with the objective of increasing circulation of the blood and Qi (stimulating the metabolism) and calming the nervous system. In addition to treating the root of the imbalance within the body, different acupuncture points may be chosen for each treatment as different symptoms arise. For instance, if you are experiencing a desire to overeat related to premenstrual syndrome (PMS) one week, then that can be addressed at that week’s appointment. Generally treatments are scheduled once or twice a week for 8 to 12 weeks or until the goal weight has been reached. The treatments include a combination of auricular (ear) and body acupuncture, ear tacks or pellets to leave on in-between treatments, herbs and supplements, abdominal massage, breathing exercises, and food and lifestyle recommendations. Ear Points Acupuncture points on the ears have been found to be particularly effective for weight loss. The human ear has been described as a micro-system of the body in an inverted fetal position; it contains points relating to all major organs and body parts. Auricular points for weight loss are stimulated with small tacks during treatment. Then seed-sized beads or magnets are taped to the points to enhance the effectiveness of the points at home. The beads will generally stay in place for 3 days to a week and can be gently massaged for 10-second intervals if cravings occur. Here are some of the most commonly used auricular points: Shenmen: Important point for calming the mind and reducing stress Small Intestine: Reinforces spleen, promotes digestion. Mouth: Calming point used for smoking, over eating and hyperactive talking. Hunger Point: Used to relieve hunger and control compulsive eating Endocrine point: Moves liver Qi and aids in the function of the metabolism A Total Health Program Most patients report a marked decline in appetite and cravings with acupuncture alone but herbs, healing foods, and exercises can definitely enhance the efficacy of the treatments. Herbs and Healing Foods: The herbs and foods that are chosen during a weight loss treatment are for promoting healthy digestion, energizing the body, augmenting Qi, and improve elimination of water, toxins, and waste products. Foods that are bitter, sour and acrid to taste are especially good for weight loss, while sweet, salty and greasy foods should be reduced. Abdominal massage/exercise: Points on the abdomen improve digestion, absorption of food and peristalsis of the intestines. The abdominal points can be stimulated with massage or by belly breathing, where the abdomen is consciously moving in and out with each breath. Deep breathing with visualization can also strengthen will power and be used as a tool to curb hunger and cravings. Acupuncture and traditional Chinese medicine are powerful tools for healthy weight loss, by itself or as a supportive treatment in conjunction with other weight management programs. In the struggle to eat less and expend more energy, you may find that acupuncture is just what was needed to overcome cravings, boost energy, enhance your metabolism, and increase your willpower to succeed! About the Author: Diane Joswick, L.Ac. refined her acupuncture weight loss skills in her private practice in Del Mar, Calif. Her new book, The Acupuncture Weight Loss Solution(TM), will be available in bookstores in 2008.

Men's Nutrition: Iron, Diet, Blood Donations, and More...

See what Dr. Lonnie Lowery says about iron in men's diets.

By Dr. Lonnie Lowery

I'd like to quickly share some information of a men's issue that's come up recently: iron in the diet.

Although the public often gets the message that iron is "good", it's possible to get too much of a good thing - especially for men who don't menstruate (lose blood and thus iron monthly). Sometimes I even wonder if the 97% female majority of a major dietetics group doesn't influence this message somewhat. Yes, iron deficiency, which can eventually lead to anemia, is the world's number one nutritional deficiency. And yes, one can feel fatigue even before full blown iron deficiency anemia (small pale and reduced red blood cells) hits. But it's partly a gender issue - especially in developed countries like the U.S. where meat and iron fortification are plentiful.

You see, most men accumulate iron between their teen and middle years, up to a point that (debatably) increases heart disease risk (iron is a pro-oxidant) and could even damage cells (liver, muscle, etc.). You "damage" muscle cells and tendon cells enough with chronic weightlifting.

So what does one do?

Find balance.

Mix-up protein foods and don't rely too heavily on just meats (highly absorbable heme iron) or rely too much on eggs and dairy, which actually block iron availability somewhat. (And, if coupled with frequent blood donations could be bad.)

If you're a guy who knows he's not anemic, consider the "Silver" (iron-free) type of multivitamin/multi-mineral tablets. It's likely that you eat too much iron from the foods you already ingest; you probably don't need even more from your supplements!

Even a low-moderate amount of supplemented vitamin C (~250 mg is a common dose) or vitamin C-rich foods like citrus, strawberries, red bell peppers, etc. will further up your absorption of iron.

Some foods decrease iron absorption such as tannins in tea, phytates in whole grains and oxalate in spinach.

Do you consume lots of these?

Get used to reading Nutrition Facts panels on food labels. Iron is one of the "highlighted" minerals that you'll always see there. Men don't need more than 8 mg daily (teens 11 mg) and you probably shouldn't consume more than 30mg per day.

If you are concerned enough to donate blood - helping yourself and others - consider this: the Red Cross does a simple density check on a finger prick sample to check if you are "ready" to donate. However, it's possible to be low iron (e.g. if you've been donating 4-5 times per year for a long time) and they'd still clear you. I personally don't appease the "vampires" more than twice per year these days.

Whether you're a guy or a gal, the information in this list is helpful when adjusting iron intake (upward or downward), thus affecting bodily stores over the weeks and months.

I'll leave you with two related email questions from readers…

------------------------------

Lonnie,

Great article this week. I do have a question regarding donating blood.

The last time I gave blood successfully was about 1.5 years ago, and they came back showing I had high liver enzymes. I wasn't taking anything at the time ... not protein supplements, no androgens, nada. Then, last Fall I tried to donate again, but I was denied because of my high levels. I was told that I placed on a list that bars me from giving blood. I'm 20 years old, 190 lbs currently.

Do you know how long this ban lasts and/or is there any way around it? I think the high levels may have attributed to overtraining, but I'm not sure.

Thanks!
Justin Case

Hello Justin,

Of course I don't know all the specifics, but weight training men often have elevated ALT and AST. These enzymes "spill" out of sore, exercise-damaged skeletal muscle and are not just "liver enzymes". You can read "Muscle Masochism I" and II after an online search (Google). I don't know if there is a time limit on the list you mentioned. If muscle microtrauma/ soreness is indeed the etiology behind your high ALT and AST, then taking a week off from lifting before attempting to donate again (at another location?) may help.

Take care,
LL

----------------------------------

I read your online article regarding iron.

I have hemochromatosis and have given blood every week for 12 consecutive weeks. Under Dr.'s care, I take 300mg of T every other week and 500iu of HCG every other day. I still feel like crap compared to when I started to feel last August. Although, the addition one month ago of HCG has proved worthwhile - I really feel it in my testicles.

A question no one can answer is whether giving blood the day after taking a cypionate shot, funnels T from my body. I am somewhat anemic so perhaps that is why I am tired. But maybe also the blood draws are taking T from my stream?

Any ideas?

Thanks,
Justin Time

Hi Justin,
Well, I can't comment on your medical issues but as general info., I suppose it is possible that, since T injections "spike" quickly in the bloodstream (hence the popularity of "slower-release" patches or daily gels), that one may indeed lose more of that T during a subsequent phlebotomy session (500cc out of about 5000cc of blood being removed). I know it sounds like a copout, but I'd discuss concerns with the physician.

And remember one can get tired and exhibit reduced athletic performance from low iron levels well before full blown anemia develops. So always stay aware of your blood iron (or ferritin or transferrin saturation) levels, if and when they start to fall from the treatments

Good Luck!
LL

Chemicals in Our Diets Lead to Obesity

Monday, September 14, 2009 by: Kim Evans, citizen journalist

Most people don`t think about how chemicals in their diets affect their weight or weight loss efforts. But the man-made chemicals you consume on a regular basis can play a big role in whether you`re fat or not - even if those chemicals don`t contain a single calorie.

To understand this, you'll need to know that your liver is your primary detoxification organ. Your liver is also your primary fat-burning organ. Therefore, the more unnatural chemicals you consume on a regular basis, the more time and energy your liver needs to spend detoxifying you. But, the more your liver is consumed with the role of detoxification, the less time and energy it will have for burning fat. It`s really that simple.

For example, we all clearly agree that pesticides are poisons; their primary purpose is to kill living organisms. We know that most non-organic foods are laced with pesticides, and we understand that pesticides don`t magically become non-poisonous inside our bodies. Our bodies see pesticides as poisons too.

How does your body treat a poison? It attempts to detoxify it. This means your body attempts to render the poison harmless, and then removes it from your body, generally through your colon. Your colon is your primary organ used to eliminate toxins from the body, and your liver is the organ most often responsible for rendering poisons harmless.

But what happens when people eat unnatural chemicals in most meals?

Our livers become overwhelmed with the need to detoxify all of those chemicals and poisons, and the poisons start to back up in our blood. The fact that this is happening in just about everyone has been confirmed by several looks inside the average person`s blood.

Your liver will also store toxins and poisons for you that is was unable to render harmless. It does this to keep those poisons out of your bloodstream and from circulating in your body.

But now your liver, in addition to being overwhelmed detoxifying all of the chemicals you`re consuming each day, is also losing its functionality and has become a storage facility for poisons it couldn`t render harmless. Some estimates are that three fourths of the average person`s liver is used to store toxins that the liver was unable to render harmless.

No wonder so many people think losing weight is challenging... Their primary fat burning organ is overwhelmed with another task, and it's become only half functional.

What is the answer? There are a couple of them.

The first is to stop consuming chemicals in your diet on a regular basis. This generally means giving up processed foods, except perhaps on the rare occasion, and eating organic foods as much as possible. Plant-based foods, particularly vegetables, are very liver friendly. If you learn how to prepare them so they`re delicious, it`ll be much easier for you...

This will prevent many new chemicals from entering your body, and is a tremendous step in the right direction. But what about those poisons already stored in your liver and circulating in your blood? Many people think that simply changing their diet to a more natural, chemical-free diet will address past toxicity, but for most, it isn`t powerful enough.

Liver cleansing is a powerful hundred year old practice that uses coffee enemas to detoxify the liver. The process helps your liver release its stored toxins into your colon for immediate removal. And through the liver, the bloodstream is also cleansed. Using coffee enemas regularly, with a natural diet, can make weight loss very easy by getting your prime fat-burning organ back on your side.
(I can't vouch for the coffee enemas, but I did find the article interesting. If any of you try liver detoxing, let me know. I'm excited to learn. - Melissa)

An Article from Men's Health

Is Exercise a Waste of Time?

By David Zinczenko

Sometimes, when a news report seems to defy logic, it’s because someone hasn’t done their homework. And that’s what’s happened over at Time magazine with its latest cover story, “Why Exercise Won’t Make You Thin.” The article claims that working out is not only useless for weight loss, but can actually lead to weight gain.

This contention hinges mostly on a recent study done at Louisiana State University. Scientists there divided sedentary women into four groups: One group didn’t exercise, and three others performed different amounts of physical activity. All of the groups were told to stick to their typical diet.

The results: The women who exercised the most didn’t lose any more weight than those who didn’t exercise at all over six months. How can this be?

Well, first understand how much exercise these women were doing. The group that exercised the most burned around 1000 calories a week, or about 140 calories a day. The other two exercise groups burned around 700 and 350 calories a week, respectively.

This isn’t a tremendous amount of exercise—you might burn around 140 calories vacuuming your house—so no one would anticipate a tremendous amount of weight loss. Even so, the researchers calculated how many pounds they would expect each woman to lose, and their predictions were spot-on for the two groups that did lesser amounts of exercise. For these ladies, the exercise did indeed work.

(Make the most of your workout, by tapping into the 100 Greatest Fitness Tips of All Time.)

However, the other group of exercisers fell about two-and-a-half pounds short of their predicted weight loss. The Time story states: “Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment.”

Not so, according to the published data. The writer of the Time story either misread the results, or conveniently skipped over the parts that didn’t support his assertion. The study authors clearly state that the women in all four groups ate fewer calories on average.

(For an easy way to cut your calories—even when you’re in a hurry—discover the 14 Best Fast Food Meals Under 500 Calories.)

To be fair, the calorie-intake numbers probably aren’t accurate. The study’s lead author, Timothy Church, M.D., M.P.H., Ph.D., admits that since this data was attained from a survey—and not measured directly—it’s not very reliable. We really do suspect .

This further muddles the findings. And given that the non-exercisers lost weight, too, one could conclude this study proves that sitting on the couch causes weight loss. But Time magazine isn’t reporting that. At least not this week.

Instead, the Time author tries to support his notion that exercise doesn’t help you lose weight by pointing out that some women gained more than 10 pounds over the six-month study. “What the article fails to report is that other women lost even more weight than we expected,” says Dr. Church.

Bottom line: Our responses to diet and exercise are all highly individualized, explains Dr. Church. Sure, some people might compensate for their exercise by eating more, but according to Dr. Church, this isn’t the fault of exercise. More likely, he says, it’s because people don’t realize how easy it is to consume 1,000 calories at the drive-thru compared to burning just 250 calories on a treadmill. “If your weight is a concern for you, exercise is important. But it doesn’t give you license to eat what you want,” cautions Dr. Church. “You still need to pay close attention to what you’re putting in your mouth.”

Even so-called “healthy” food can have a surprising number of calories. Check out our list of the worst salads in America, including a 2,115-calorie salad from California Pizza Kitchen.

As for exercise making you hungrier, Dr. Church doesn’t think that’s the case. And overall, the research is mixed on the matter. But even if exercise does stoke your appetite, you still have the power of choice. Are you going to reach for an apple—or a big bowl of ice cream?

Dr. Church insists that we have much to learn on this topic, and wants you to know this: “When you look at people who lose weight and keep it off, what you find is that almost 100 percent of them not only watch what they eat, but are also regular exercisers.”

Want even more reasons why Time is wrong about exercise? Keep reading.

• Exercise can protect your muscle. A Penn State University study found that people who lifted weights along with a program of diet and aerobic exercise had the same weight loss as those who only dieted (or who dieted and performed aerobic exercise). The difference? The lifters lost 5 pounds more fat because almost none of their weight loss came from muscle. Read: Resistance training didn’t improve weight loss, but it did improve fat loss. And isn’t that what really matters?

Want to lose more fat? Click here to instantly download more than a dozen fitness plans that you can take with you anywhere.

• Exercise may help you stick to your diet. University of Pittsburgh researchers studied 169 dieters for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories per day. The reverse was also true—sneaking snacks sabotaged their workouts. “One healthy behavior without the other will not work—you need to diet and exercise to maintain long-term weight loss,” says lead study author John Jakicic, Ph.D. That’s because both actions can act as a reminder to stay on track.

• Exercise may target belly fat. While weight loss was similar among all four groups in the LSU study, only the groups that exercised saw their waist size decrease. The Time story downplays this finding, but isn’t it relevant? Think about it: This study actually shows that even a small amount of low-intensity exercise—performed in, say, just three 24-minute sessions a week—could help your jeans fit better. In other words, it makes you thinner. Doesn’t sound like a waste of time to me.

http://mhtoday.menshealth.com/2009/08/is-exercise-a-waste-of-time.html

Meal Diet Myths

Myth #1 - “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Myth #2 - Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at http://www.cfsan.fda.gov/~dms/foodlab.html.

Myth #3 - Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Myth: #4 - Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.

Myth #5 : Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

A Couple More Diet Myths

Myth #1 - Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: #2 - Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Diet Myth

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

Weight Loss Myth - High-Protein/Low-Carb

Myth #1: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes. Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth #2: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal. Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” “Try the thigh buster and lose inches fast!” And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.

You Are What Your Animals Eat
by Jo Robinson

In my investigation into pasture-based farming, I've stumbled upon an alarming state of affairs: few animal scientists see any link between animal feed and human food. "Feed animals anything you want," say the experts, "and it makes no difference to their meat, milk, or eggs." Because of this mindset, our animals are being fed just about anything that enhances the bottom line, including chicken feathers, sawdust, chicken manure, stale pizza dough, potato chips, and candy bars.

Here's a glaring example. A 1996 study explored the desirability of feeding stale chewing gum to
cattle. Amazingly, the gum was still in its aluminum foil wrappers. Wonder of wonders, the experts concluded that bubblegum diet was a net benefit—at least for the producers. I quote: "Results of both experiments suggest that [gum and packaging material] may be fed to safely replace up to 30% of corn-alfalfa hay diets for growing steers with advantages in improving dry matter intake and digestibility." In other words, feed a steer a diet that is 30 percent bubblegum and aluminum foil wrappers, and it will be a more efficient eater. With a nod to public safety, the researchers did check to see how much aluminum was deposited in the various organs of the cattle. Not to worry. The aluminum content was "within normal expected ranges." As always, there was no mention of the nutritional content of the resulting meat.

When I first read the bubblegum studies, I assumed that no one would actually feed bubblegum to their animals, despite the positive outcome of the research. Then a professor of animal science
drove me by a Beechnut gum factory in upstate New York where dairy farmers bought truckloads of bubble gum to feed to their cows.

The view from the other side of the fence is just as sobering. Most experts in human nutrition are equally blind to the feed/food connection. To them, beef is beef, eggs are eggs, and milk is milk.

Thus, when the USDA says "eat less red meat," the edict applies to all red meat, whether it's a fatty steak from a grain-fed cow, or a lean steak from a grass-fed cow with its invisible bounty of omega-3s, vitamin E, beta-carotene, and CLA.

I've spent the past four years trying to forge the missing link between animal and human nutrition. It's been tough going, especially when it comes to pasture-raised animals because virtually all the studies focus on feedlot animals. To fill in the gap, I've searched through yellowing journals published before the advent of factory farming, pieced together small studies financed by farmers, and combed through the research from Ireland, Australia, and New Zealand—parts of the world where animals are still kept home on the range.

Finding the amount of vitamin E in grass-fed meat has been one of my biggest challenges. I began the search when I learned that grass has 20 times more vitamin E than corn or soy. Given the magnitude of this difference, I reasoned that meat from grass-fed animals must have an extra helping of vitamin E.

At long last, I located one American study that broached the subject. The impetus for the study came from disgruntled Japanese buyers who complained that American beef spoiled more quickly than Australian free-range beef. Knowing that vitamin E helped prolong shelf life, the American researchers investigated the amount of vitamin E in the two types of meat. Lo and behold, they discovered that the meat from grass-fed cattle had three to four times more vitamin E than feedlot beef, thanks to all that vitamin E-rich grass.

Now, what did the researchers do with this finding? True to form, they began studying how much synthetic vitamin E to add to synthetic feedlot diets. I doubt that it even occurred to them to investigate pasture-based ranching.

Why this lack of interest in the natural model? Much of our animal research is funded by commercial interests—specifically the grain, chemical, pharmaceutical, farm equipment, and meat-packing companies. Together, these vertically integrated behemoths have a multi-billion dollar stake in perpetuating factory farming. The USDA, meanwhile, aids and abets the feedlot industry by focusing virtually all of its efforts—and our tax dollars!—on tweaking the system. For example, the USDA Meat and Animal Research Center in Lincoln, Nebraska, is more willing to spend $100,000 researching how quickly feedlot manure seeps into the water table than to spend a similar amount of money investigating pasture-based ranching, the holistic model that keeps the contamination from happening in the first place.

What will it take to draw more scientific attention to pasture-based ranching? Pressure from an
enlightened public. And what will it take to enlighten the public? The national media.
I have a fantasy how this might happen. First, a prominent media source such as "60 minutes" or The New York Times will decide to spotlight pasture-based farming. Building on this ground-breaking work, an award-winning TV producer will create a documentary that deepens the discussion. The program will conclude—as it must—-that raising animals on pasture is better for consumers, the animals, the environment, and small farmers. Before long, dozens of news shows, newspapers, and magazines will follow suit.

As the momentum builds, grassfarming will become the talk of the town. Serving organic meat won't win points in Los Angeles anymore unless it's grass-fed as well. Meanwhile, Ted Turner will stop sending all of his bison to feedlots to be fattened like cattle, and by 2005, his "Turner Reserve Grassfed Bison" will be the thing to serve at celebrity gatherings. Propelled by this groundswell of interest, private and government institutions will finally devote more time, money and energy to exploring pasture-based farming.

Will grassfarming ever become the darling of the media? Only time will tell. But even if the media misses the boat, the good news about grassfarming will keep spreading on the grassroots level, one satisfied customer at a time!

References:
Wolf, B. W., L. L. Berger, et al. (1996). “Effects of feeding a return chewing gum/packaging material mixture on performance and carcass characteristics of feedlot cattle.” J Anim Sci 74(11): 2559-65.
© 2005 Jo Robinson, Eatwild.com. This article may be reprinted in full provided it is accompanied by this credit line.

Source: http://eatwild.com/

HOW TO DETERMINE YOUR BMI

Your BMI estimates how much you should weigh, based on your height. Here are the steps to calculate it:

• Multiply your weight in pounds by 703.
• Divide that answer by your height in inches.
• Divide that answer by your height in inches again.

For example, a woman who weighs 270 pounds and is 68 inches tall has a BMI of 41.0.

Use the chart below to see what category your BMI falls into, and whether you need to be concerned about your weight.

BMI	CATEGORY
Below 18.5	Underweight
18.5 - 24.9	Healthy
25.0 - 29.9	Overweight
30.0 - 39.9	Obese
Over 40	Morbidly obese

BMI is not always an accurate way to determine whether you need to lose weight. Here are some exceptions:

• Body builders: Because muscle weighs more than fat, people who are unusually muscular may have a high BMI.
• Elderly: In the elderly it is often better to have a BMI between 25 and 27, rather than under 25. If you are older than 65, for example, a slightly higher BMI may help protect you from osteoporosis.
• Children: While an alarming number of children are obese, do not use this BMI calculator for evaluating a child. Talk to your pediatrician about the appropriate weight for your child's age.

Doctors use a few different methods to determine whether you are overweight. Your doctor may also take your waist circumference and waist-to-hip ratio into consideration.

In addition, a lot of other factors influence your health. These include:

• Blood pressure
• Blood sugar levels
• Cholesterol levels
• Diet
• Physical activity
• Smoking

Your BMI alone cannot predict your health risk, but most experts say that a BMI greater than 30 (obesity) is unhealthy. No matter what your BMI is, exercise can help reduce your risk of heart disease and diabetes. Remember to always ask your doctor before starting an exercise program.

If doing the math to determine your BMI is d

http://walking.about.com/cs/calories/l/blbmicalc.htm

References

Noel MB, Thompson M, Wadland WC, Holtrop JS. Nutrition and Family Medicine: In: Rakel R, ed. Rakel: Textbook of Family Medicine. 7th ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 48.

Skelton J. Overweight and Obesity. In: Kliegman RM, Jenson HP, Stanton BF, eds. Kliegman: Nelson Textbook of Pediatrics. 18th ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 44.

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