Reality TV- I can make you thin

While doing homework and thinking up new blog posts, I mindlessly had the tv on in the background. I couldn’t help but be interested in TLC’s new show- “I can make you thin”.

The premise is that if you tune in weekly and listen to a slim man with an English accent help talk your weight down. Paul McKenna promises his 4 rules will help you loose all the weight you want.

He says by eating when you’re hungry, eating what you want, eating consciously and knowing when you’re full, you can reach success.

McKenna has a point- eating has become something we unconsciously do, like breathing and blinking. Paying more attention to how you’re cooking, and how you’re eating can definitely yield results.

While I applaud him for an approach unlike restrictive diets that often fail, I see some major flaws in his system. For one, in his first show, he mentions nothing about exercise. Eating well is one thing, but even those with the best nutritional habits, are unhealthy without making fitness a habit.

As I mentioned here, lack of physical activity proves to be more life threatening than obesity.

The idea behind McKenna’s show is equally as disappointing. As proven in the title, the program continues to put the emphasis on size, and getting thin, than it does being healthy. With so many media outlets circulating around slender women, McKenna’s approach seems to start off on the wrong foot by promoting an unhealthy outlook from the beginning.

Weight loss methods that focus their results around size and focus ideals around the body shapes of others are poor methods to make changes upon. I think it’s great McKenna can engage viewers and get them excited about weight loss with his charismatic approach, however I’m not sold.

What do you think? If you’ve seen the show, comment and share your thoughts. It’ll be interesting to see what else he preaches in the weeks ahead.

Bread & olive oil to suppress appetite?

Can a slice of bread and olive oil before dinner help you eat less? I was stunned when I heard Oprah’s favorite doctor, Dr. Oz preach this idea on her show today. Now listen, I’ve downed plenty of bread and dipping olive oil when eating at restaurants and can always find room for a whole dinner on top of that.

How would a little snack before hand make any difference? I found info on both the Men’s Health Magazine website and Oprah’s site as well. Men’s Health Magazine says-

“olive oil stimulates the release of cholecystokinin, a gut hormone that signals the brain to stop eating”.

What do you think? Both sites say to let a slice of whole wheat bread soak in about 2 teaspoons of olive oil and consume 15-20 minutes before dinner.

Personally, I’d hate to rely on oil soaked bread as part of my daily dinner routine. What else would I be prone to soak in fatty oil later? The tips and tricks I thrive on placing good foods close to where I’d see them, and eating slowly to evaluate when my body says I’m full.

Besides, as I’ve learned from my first course at restaurants, just because you feel full, doesn’t mean you’re full on good food. If having sopping bread will make me eat less of my salad or stir-fry, what’s the point?

Any readers interested in taking the plunge, in the spirit of science?

The math behind dieting

I’ve never been a math person. Maybe that’s why I’ve never been a diet person either. If it’s not required for a class or needed to figure out how much my roommates owe me for bills, I ain’t calculating it.

Both cooking and eating has always been enjoyable for me, and I don’t plan on ruining that now. The March 2008 edition of Women’s Health Magazine had a great mid magazine feature on ways to cut back on extra pounds without slaving over nutrition labels and calorie counting.

The first rule of thumb is to forget about calorie counting. Although already prepared dinners may make it easy, if you get creative and stray from the beaten path, you’re more likely to down guess what your meal is worth. The magazine suggest signing up for a deliver meal program like DeliciouslyYours (ediets.com) or Health Management Resources (hmrprogram.com) which will bring you correctly portioned healthy food to your door. Also suggested is looking in the frozen food isle, with guidelines. Dr. Elisa Zied, author of “So What Can I Eat?!” says to hunt for dinners less than 500 calories with at least 4 grams of fiber and no more than 15 grams of fat (less than 3 saturated and no trans fat), with fewer than 700 milligrams of sodium.

Most diets require keeping tabs on the percentages of foods eaten in a given day. Giving up favorites can be tough and can ultimately backfire. Focus at the grocery store on filling your cart mostly with fresh ingredients like fruits, vegetables and lean meats (chicken, turkey, flank steak, pork chops and fish). When you do need to go for the packaged foods, check that you’re buying whole wheat, and skip out on the high-fructose corn syrup, sugar and molasses.

Women’s Health Magazine also found that treadmill displays can be more fiction than fact. A review by a Duke University medical researcher found that treadmills inflate the number of calories you burn by 10-15 percent. Instead, hit the weights and up your pace, getting a double workout with strength and cardio. This routine can lead to an increase in your metabolic rate by up to 7 percent.

Diets don’t work for everybody, especially difficult standards set without your consent. Plan a nutritional diet that works for you, practicing meritocracy that fits into your lifestyle.

Help saying goodbye to dieting

When I first saw the new ad campaign for Weight Watchers, I was taken back. After all, I have always thought of the Weight Watchers program, which requires participants to take part in a particular practice of eating, managing and controlling intake, as dieting.

a: food and drink regularly provided or consumed b: habitual nourishment c: the kind and amount of food prescribed for a person or animal for a special reason d: a regimen of eating and drinking sparingly so as to reduce one's weight diet>

- Merriam-Webber Dictionary

And while I value the attempt made by Weight Watchers to offer less restriction, more choices, and a stray from the idea of providing food, there are still restraints and a nutrition program to follow. I've never been a fan of dieting. I've always enjoyed food too much to think of restricting my intake.

However, I was taught early on through demonstration, that an understanding of nutrition beats out trying to force yourself upon parameters set by someone else. Learning the basics of nutrition, starting with daily recommended intake in each food group to understanding reading a food label, you can manage your own diet. Because, honestly, why should someone who you've never met?

Women's Fitness.net had a few great top 10 features on managing a healthy diet without dieting. In their article, top 10 reasons to say goodbye to dieting, WF.net covers everything from learning how to manage fiber intake, low fat and lean meat, to managing portion sizes and eating with all your senses. This top 10 is a great start for those on their own trying trying to get a basic approach to managing nutrition. Top 10 ways to eat healthy is also a great starting point for nutrition knowledge.

WF.net's top 10 myths and facts on food is another great place to start. Most of the myths debunked in this article are ones I've heard over and over again, some even boasted by diet plans. Myths about protein diets, fat vs. low carb foods, and carbohydrates as weight gainers are all explained. Knowing some truth behind these myths is a great way to start your own diet plan, if not a good starting point for what to look for when joining a diet.

The top 10 best snack foods starts out with a great section on the benefits of snacking all together. Besides that, the article has 10 great tips on healthy snacks which may spark up some ideas for your own between meal plans. If you're looking to enrich your diet with some heart healthy, the top 10 most functional foods will help give you some ideas. Tomatoes and tea can help protect against certain cancers, while cranberry juice and yogurt will be beneficial to your urinary and gastrointestinal track.

Understanding the helping effects of food will put you at power with creating dinners and feeling comfortable in the kitchen. For more WF.net nutrition help, check the top 10 ways to change your eating behavior, and for those interested in finding a diet that works for them, the top 10 ways to avoid dieting mistakes.

Video: Truth about Alli

One of the strongest trends in weight loss has always been the stand by diet pills. The pharmaceutical market has had a field day selling supplements promising all sorts of pound shedding benefits.

The latest pill trend on the market is Alli. I've been looking around for any sort of information on the pills, to form a decent informative post about it, but I think videojug has done an outstanding job. Here is a link to the videojug diet/Alli pill library, including great information about the pros, cons, dangers and trends of the drug.

What experience have you had with weight loss pills? Do you believe they work, they're a scam, or think only some have positive qualities?

The Cost of Losing Weight

I came across an interesting article that took a look at the actual average cost of each pound lost. I had a feeling with the constant media pressure to be thin, combined with the "easy fix all" approaches of plastic surgery, promising diet pills and expensive workout programs, the result would be high. However, I was shocked to see the results of the study and realize just how much money we're willing to spend to look good.

The survey, used 2000 women (average age 23), found every pound shed will cost about $1660. The study took gym memberships, exercise tapes, supplements and food into account as well. In addition the research concluded over a lifetime, women average over $300,000 in weight loss products. The study continues to spit out disturbing facts about diet habits among the women studied.

I find the amount of money women spend on weight loss disturbing and selfish. Our society is incredibly fast paced and impatient, and now so are our health plans. Fast methods of weight loss are more publicized than the traditional exercise and balanced nutrition. With all the healthy means we've learned in health class growing up, it's disturbing that women are still turning to potentially dangerous pills, harmful habits and expensive promises.

The quote from More Magazine's editor on the study hits the nail on the head-

The reason young women can’t lose weight is because they equate dieting with not eating. They look at celebrities like Victoria Beckham and think the only way she could possibly achieve such a tiny frame is by not eating. As a result, whole generations of women have a dysfunctional eating pattern of endless mini starvation diets.

While there are means of healthy dieting, the term has now become synonymous with skipping meals, stocking up on diet pills and signing on to expensive weight loss programs. And while being health conscious and striving for a healthy lifestyle is admirable, its important to be mindful of the amount of money you're putting to this "good cause".

What do you think? How much money is too much, and where do you draw the line between going too far and accepting yourself for who you are?

National Body Challenge 2008

Every year we look for new ways to help us with our resolutions. One of the most popular resolutions is to lose weight. In November, I updated about Women's Health Magazine's 2007 Ultimate Fitness Plan they devised to help participants keep on a healthy track for the year. Although I found the plan towards the tail end, I promised to look for another program I thought would be equally as helpful for those looking to start out the New Year right.

I came across a Discovery Health program for 2008 called the National Body Challenge. According to the plan, they take your current statistics and offer you a personalized program with breakfast, lunch, dinner and snack options as well as an alternating fitness plan. They work with your preferred diet and current level of fitness to create your specific plan.

Another interesting feature of the program, is their Free Bally Fitness Center Pass. Although I have yet to truly look into this aspect of the program, the information I've read states each person who signs up for this program will receive an 8 week free pass at Bally's. While this won't nearly last you the entire year, it would be a good start to getting on track for the year and potentially lead to a full year membership.

In addition to their nutrition, fitness and progress checking options, the program has tons more to choose from. There are videos, new weekly features, support stories and connections, mind, body and spirit articles and features, as well as updates from a doctor, games, recipes and reminders. Because the program is run through Discovery Health, they have a guide of Discovery Health programs on television that match up with more healthy education.

There's also access to the Discovery Health store where you can take a look at different products, for additional help on your quest. For those already stuck on their current fitness programs, or not quite interested in all that the Discovery Health Program has to offer, I'd still highly recommend signing up for the program. If nothing else, you will have access to a fully planned menu at all times that you can tweak to your liking.

You can also continue checking back with your measurements to determine if you're in a healthy zone or not. And if the Bally's free pass idea doesn't excite you, you may be able to pass it off to a friend. The program is great for those on a budget, because you could ultimately use your Bally's pass during the colder months and continue your workout routine outdoors when the weather turns nicer. All in all, the program looks very promising. Discovery Health offers so many opportunities to get on track, take advantage and poke around on the site!

Diet Sabotage

As much as you are looking to succeed with your weight loss goals, friends, family and co-workers may not be so interested. Although most diet sabotage is unintentional, your loved ones may be uneasy as you alter your lifestyle, or may be jealous of the time you spend at the gym instead of with them.

Diet sabotage may stem from fear that your new habits will change your current relationship with your loved ones. Your husband may fear that your healthy habits will change your appearance making him somewhat uncomfortable with the visual balance in the relationship.

While these comments and acts may be occasional and unintentional, they can be detrimental to your goals. Comments like, "I don't want my wife to be wasting away on me," or "one piece one hurt," are all verbally slanted to push you off track. Co-workers may attempt to save the last donut after lunch for you or place candy bowls near your desk tempting you. Friends may ask why you don't eat their meatloaf anymore, or be upset when you stop attending taco night.

Committing to healthy changes is a very admirable decision. While at first it may be difficult for friends to understand why you can't stay for dessert, a little explaining and time will help. Explain to your family that you need help with your goals to make it to a healthy weight. Tell your significant other that you're not going anywhere and encourage them to join you on your quest to a better lifestyle.

Like when anything new is introduced to routine, its important to be open and explain your decisions, and also be aware if the actions of others stem from misunderstanding or true sabotage.

Lunch Box Diet

I found this interesting diet, called the Lunch Box Diet, on a new diet blog I've been peaking around at. It's called the Lunch Box Diet, and the concept is to fill a plastic lunch box 60% full with fruits and vegetables, 30% lean proteins and 10% dressings.

Although the creator, Simon Lovell a personal trainer from England, dislikes calling the concept a diet, although it's been covered by Elle Magazine as so. The idea is to munch on the contents in the lunch box for lunch and dinner, every hour throughout the afternoon.

Personally, I think the idea is valid, but question its practability. For those constant snackers, sticking to the 60/30/10 idea and only relying on the box may be a helpful way to get through the day. The boxed multi-meals will definitely combat over eating. In addition, pre-packing meals for the day is a good way to insure you make all your fruits and veggies in for the day.

However, many women are on hectic schedules that end with coming home and fixing dinner for some hungry little ones. Creating dinner out of your box may be a problem then.

Ideally, I think the lunch box plan is great for a single woman with a hectic work life. If you're on the go, in the office past 5, or find yourself looking for a quick solution to dinner solo; a lunch box meal plan could be a good solution to your munching habits.

Here's a link to the Elle Magazine review, and another to Simon's diet site. What's your take? How do you keep from snacking throughout the day? Would the lunch box diet work for you?

Diet Review- 10 pound melt-down

Shape Magazine has a new feature on losing 10 pounds fast. Although I hear most women talking about wanting to lose more than 10 pounds, this day by day break down guide.

What I like most about Shape's 10 pound melt-down feature, is how simple the magazine makes it sound. The magazine breaks down a weeks worth of meals into 3 snacks and 3 meals.

They make dropping the weight within a week or two seem simple. Taking weight loss goals in smaller increments like 10 pound steps has been shown to be more successful.

What I'm not so keen about is their fitness recommendations. Shape says to meet your 10 pound loss, you'll need to fit in 300 minutes of cardio during the week. Assuming you flock to the gym for all the days of the week, this breaks down to about 40 minutes of cardio a day, which is well over the 30 minutes of cardio work for 3-5 days a week recommended by the US health department.

Most likely, if you're doing 40 minutes a day of cardio work, you're not looking for Shape Magazine to tell you how to drop 10 pounds. Jumping into a new fitness program as intense as Shape recommends could leave participants injured or set up for failure.

My suggestion to those interested in the 10 pound melt-down would be to implement some of Shape's ideas into your normal routine. Odds are, if you are able to slowly incorporate some new habits like a positive change in nutrition or extra time in the gym, you'll stay on a healthy track longer than someone crash dieting.

Shape's week long meal plans are all helpful and nutritious. Calories for the day are already set so following each day will keep you on a good routine. If you're looking at a quick weight loss, increasing your cardio activity will help more so than any other exercising.

For extended results, I'd recommend setting up a one time evaluation with a doctor or physical trainer for personalized workouts that can specifically benefit your goals.

Ultimate Fitness Plan

I was looking at Women's Health Magazine online, (one of my favorite inspirations for blog posts) and came across a guest blog. This woman has been on WHM's Ultimate Fitness Plan 07 and has been recording her progress. So, I got a little curious and poked around for what kind of "ultimate" plan she was talking about.

Apparently, more than just that blogger thought the fitness plan was a good idea, according to this press release, 21,000 people participated in the first month alone.

Turns out, WHM has a pretty cool program going on. They boast that their six month program will buff you up to be in the best shape of your life. The program comes with an expert designed 5 part test that determines which what level you should start out at. The tests are really simple, and well described, and really should only take a few minutes of your time. Even for the fitness gurus reading, the fitness test may be a good way to see where you're at anyway.

In addition, the Ultimate Fitness Plan promises to better your health and specifically increase your abilities in the 5 part test. Every two weeks WHM provides a new workout routine, changing things consistently, and new exercises every 8 weeks for more variation. WHM also has all your questions and motivation issues covered. Expert advice for all your concerns and daily tips and motivation will keep you going.

Overall, their program definitely sounds interesting, and complied with all their extra factors and the guest blog of a real woman participating are all great additions to going at it on your own.

Although the challenge was created in December of last year, thus a little dated, but I'll make sure to post if I see a new fitness plan coming up for the next year.

Aging diet

Here's a great link to an article specifically for those older readers. It gives some great information on how your diet should change as you age.

E L M O

I never heard about the ELMO diet until my roommate brought it up one day. The Eat Less More Often diet is one of the many tricks and techniques to shed pounds.

Of course the natural method of old fashion good nutrition and exercise is the best way to go about weight management and health control, the strategy of switching up meal amounts or sizes is a controversial one.

The truth is, everyone's body is different. Most of us are to a point in our lives where we know what our body wants and what helps it operate in the best of its ability. Just like some of us need that caffeine in the morning to get going, others can get by with relying on a set schedule of feeding times.

An interesting question/answer session on Columbia University's Health Q&A Internet Service did a great job of looking into the myths of different portion and variations of meals.

"Various studies have examined the connections between eating patterns and obesity. Even with the same number of calories, people who ate fewer times per day were actually at a higher risk of becoming obese. People who skipped breakfast in particular were more likely to be overweight. Scientists believe skipping breakfast may lead people to crave more calorie-dense foods later in the day."

In addition the article goes on to look at the health risks of eating one large meal a day as well as eating various small meals (ELMO style) throughout the day. Changing the typical eating patterns can affect your blood insulin levels as well as your natural metabolism.

The site does a good job of giving alternatives to weight loss with food. Whole grains, beans, fruits and vegetables all enhance your body's natural ability to lose weight. Fiber (as noted in a previous entry in this blog) also helps your body maintain regularity.

Crash Dieting

Dieting is a huge issue for thousands of women across the world. The most popular of all the odd tricks and techniques, is the crash diet.

For anyone who has ever been in the situation of "needing" to drop pounds fast before that special event, crash dieting has probably crossed your mind. However, doctors and nutritionists continue to find just how dangerous crash dieting can be.

Crash dieting causes a slew of problems for those who turn to it as a last resort. That type of dieting encourages women to cut extreme corners and often fails to include all the necessary nutrients.

Typical results of crash dieting include a weeks worth of a distinct loss, followed by yo-yoing. This is often because the weight lost was not real weight, but water weight, which fluctuates normally. However, most dangerous are the nutritional and mental health aspects to crash dieting.

Loosing your love handles for next week's high school reunion is just not possible. Turning to dangerous methods of weight loss only put your body at danger for future complications, as well as challenge the stability of your mental heath as well.

If you're interested in dieting, you should be interested in it as a health benefit, not particularly to renew yourself for an event to show off to others. Learn to be proud of who you are, which includes making smart lifestyle changes and taking care of your body responsibly.

Low Carb vs. Low Fat diets

Here’s a great article discussing the differences in two popular diets for those interested.