A Cheap and Effective Diet to Lose Weight Quickly

Recently, one of my clients asked me to assist one of her friends who:

1. needed to lose weight quickly (in order to be eligible for surgery)
2. was low on funds

Normally, my training clients are fairly well off, so the diets I usually recommend are loaded with fresh fruits & veg, natural (not factory farmed) meat, healthy oils and a variety of health, performance & weight-loss supplements.

With constraints on time and money, I turned to my good friends…dietary fiber and butyrate.

For those of you that don’t know, butyrate is created as fiber is fermented in your gut. And in addition to a LOT of health benefits generated by this fiber/butyrate process, eating a high fiber/butyrate diet results in:

• A feeling of fullness
• A natural reduction in caloric consumption
• An improvement in insulin sensitivity
• Weight loss

So here’s what we did

Client Info:

• 297 lb female
• Hypertension
• Exercise limitations
• No known food allergies or other food constraints
• Needs to lose weight asap to be eligible for a required surgery
• No extra income for personal training, supplements, etc

Exercise Plan

Due to her medical issue, the only exercise I could recommend is a daily walking routine (10,000+ steps) and mobility/flexibility training in the evening before bed

Overall Diet Theory

• Low cost
• High fiber & butyrate
• Boring & predictable – making meal prep simple and reducting opportunities to “accidentally” cheat
• Low time commitment – which is always a bonus

For Breakfast….EVERY day

Oatmeal Custard…..mmmmmmmm good

• Oatmeal – 1 cup dry large flakes
• Water – 2 cups
• 1 XL egg

Recipe here

Optional Toppings

• Peanut butter & banana – 1 tbsp PB max
• Raisins & cinnamon – 2 tbsp raisins max
• Brown sugar & vanilla – 2 tbsp sugar max
• Frozen berries – big handful
• Chocolate chips – small handful max

Mix and match toppings as your heart desires…while keeping quantities in line

For Lunch & Dinner….EVERY day

Rice & Lentil Pilaf

This recipe makes enough food for both lunch and dinner combined.

• 2 cups of dry rice, barley, quinoa, buckwheat, etc
• 1 cups of lentils (I prefer the French or Puy lentils…great taste)
• Chopped garlic, onion & spices (to your taste)
• 1-2 tbsp butter (grass-fed if possible) – added after cooking
• Ajvar sauce (or similar flavorful sauce) to taste – added after cooking

 

To drink throughout the day

• Water (at least 8 glasses)
• Tea and/or coffee – no sugar or dairy (herbal tea counts as 1 glass of water – coffee & tea count as 1/2 a glass of water)

Results

• After 4 weeks, she has lost 18 lbs…from 297 to 279.
• The first week, she lost only 2 lbs. Not sure why, but after the first week, the weight loss has been consistent from week to week.
• She was a “little bit” gassy for the first two weeks, but that side-effect has resolved itself
• Similarly, her trips to the bathroom have become healthier

• Her appetite, especially at night when she is relaxing, is nothing compared to how it used to be. She has always been a late-night snacker.
• She also told me that she thinks her allergies & her skin are much improved since starting the diet.

And while we can’t quantify anything other than the weight loss, none of her observations sound unrealistic…but as a science nerd, I am still going to take them with a grain of salt.

So there you go…A Cheap and Effective Diet to Lose Weight Quickly

 

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Attention Beer Drinkers: Compound found in Hops lowers cholesterol, blood sugar and weight gain

If you’re a health & fitness nerd like myself, you already know that metabolic syndrome (abdominal obesity, elevated blood pressure, elevated blood sugar, high serum triglycerides and/or low HDL cholesterol) is fast becoming the #1 health concern around the globe.

If you’re a beer lover, you already know that one of the main ingredients in beer is hops.

What you may not know is that, a recent study at Oregon State University has identified specific intake levels of xanthohumol, a natural flavonoid found in hops, significantly improved some of the underlying markers of metabolic syndrome in laboratory animals and also reduced weight gain.

Unfortunately for the beer drinkers out there, while xanthohumol is found in beer, it would take 3,500 pints per day for a 70 kg /  human to get enough xanthohumol as was used in the study.

And I’m pretty sure that the calories found in 3,500 pints of beer would counteract all of the health benefits of the xanthohumol.

What is Xanthohumol and how does it work?

• Xanthohumol is a natural flavonoid found in hops and beer.
• As it pertains to metabolic syndrome, xanthohumol has been shown to decrease levels of LDL (the “bad” cholesterol), lower insulin levels and reduce levels of IL-6, a biomarker of systemic inflammation.
• And if that wasn’t enough, there is research hinting that xanthohumol may be a potent anti-cancer agent.

How cool is that…a substance, found naturally in beer, may turn out to be a potent (and inexpensive) way to prevent obesity, prevent type 2 diabetes, prevent hypertension, prevent cholesterol jammed arteries…and prevent obesity.

What does this research mean to me…right NOW????

Not a whole heck of a lot.

• On one hand, you can go online and buy xanthohumol supplements.
• On the other hand, all of the research conducted on xanthohumol has been done on animals – no human studies. As a result, we have no idea of effective dosage and SAFETY.

My advice?  Stay tuned for more research.

Reference

• Oregon State University
• Cancer chemopreventive activity of Xanthohumol, a natural product derived from hop

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Obesity in Canada

Yesterday, the Canadian Standing Senate Committee on Social Affairs, Science and Technology released their report on the state of obesity in Canada.

Included in that report is a series of 21 recommendations.

As a health/fitness/politics junkie, this report is like catnip to me, so I was pretty eager to get my grubby little paws on a copy.

Let’s take a look inside….

The Cost of Obesity in Canada

The committee’s findings show the vast scope of this epidemic:

• Each year 48,000 to 66,000 Canadians die from conditions linked to excess weight;
• Nearly two thirds of adults and one third of children are obese or overweight; and
• Obesity costs Canada between $4.6 billion and $7.1 billion annually in health care and lost productivity

In short: Canada’s obesity problem is way too big to be ignored

How did this happen???

1. Nutrition

In terms of eating habits, the committee was told that since the 1980s, Canadians have decreased their intake of high fat foods and increased intakes of fruits and vegetables, as recommended by the food guide. However, consumption of processed, ready-to-eat and snack foods have shown the largest increase over this period.

Over this period of time (80s – present), a review of Canada’s food guide reveals that Canadians have been told to switch…

• from a diet of a modest number of daily servings reflecting a balance of whole foods
• to a low fat diet that permits significantly more servings per day, a large proportion of which should be grain products, or carbohydrates.

The committee was told that, as a result, the food guide may be recommending a diet that is nutritionally insufficient with respect to vitamins D and E, potassium and choline and that only by eating artificially fortified and highly-processed cereals can the diet provide adequate levels of calcium, iron and vitamin B12

• According to 2012 data only 40% of Canadians are eating even the lower recommended number of fruit and vegetables per day, 5 servings.
• The food guide recommends that adults should be consuming closer to 10 servings of fruits and vegetables each day.

At the same time, Manuel Arango, of the Heart and Stroke Foundation of Canada, indicated that as much as 62% of the Canadian diet can be categorized as highly-processed, a percentage that has been rising in recent decades at the expense of whole foods.

As a consequence of the increased intake of highly processed foods, sugar consumption has increased dramatically from 4 pounds annually per person 200 years ago to 151 pounds annually per person today.

The overwhelming consensus among witnesses with respect to food consumption trends was that the consequence of Health Canada’s evolving food guide and the increasing variety and availability of processed and ready-to-eat foods has been a pronounced decrease in consumption of whole foods and alarming increase in the consumption of ultra-processed foods.

As a result, Canadians are eating too much calorie-rich and nutrient-poor food.

In short: Canadians eat too much processed food and not enough real food. 

2. Physical Activity (or lack thereof)

Regarding physical activity, the committee heard that the participation rate in organized sport among Canadians has not declined in recent decades, and may have increased. However, several witnesses emphasized that although participation in such activities is encouraged, it does not by itself ensure that Canadians, especially children, are getting sufficient exercise.

They described how many of these activities include a significant amount of sedentary time and that they tend to lead people into thinking that they are doing more than enough to be considered as being physically active. Members heard, for example, sports such as hockey, soccer or basketball include a lot of instruction time outside of games, and a lot of bench time during games, when participants are idle.

More importantly, several witnesses suggested that it is the decline in active, free play among children and a decline in the activities of daily living among adults that have primarily contributed to an overall decrease in physical activity.

In 2011 the Canadian Society for Exercise Physiology  developed separate, evidence-based physical activity guidelines for four age-groups; children, adolescents, adults and seniors.

The physical activity guidelines recommend:

• 180 minutes per day for toddlers and pre-schoolers,
• 60 minutes a day for children and youth up to 17 years of age,
• 150 minutes per week for adults aged 18-64 years including some bone and muscle strengthening exercises,
• and similar guidance for seniors over 65 years with exercises aimed at improving balance and reducing the risk of falls.

In addition the guidelines recommend that:

• children under four not be sedentary for more than one hour at a time.
• Children and youth are advised to limit screen time to no more than two hours per day while limiting sedentary behaviour, indoor activities and motorized transport.

Unfortunately, a minority of Canadians are meeting these goals.

Although 50% of Canadians believe they meet the physical activity guidelines when asked, in fact, when objectively measured, only 15% of adults are actually getting the recommended 150 minutes of physical activity per week.

On average, Canadian adults obtain only 12 minutes of moderate to vigorous exercise per day.

Similarly, children and youth are largely failing to meet the recommended 60 minutes of daily exercise. According to Elio Antunes, President of ParticipACTION, less than 9% of children and youth are sufficiently active, and the proportion of active kids decreases with age.

The committee was told that only 7% of 5-11 years olds meet the physical activity guidelines and this proportion drops to only 4% for adolescents.

With respect to the sedentary guidelines, the committee heard that less than 15% of 3-4 year olds and only 24% of 5-17 year olds are meeting the recommendations.

In fact, members were told that children and youth are spending 38 to 42 hours per week in front of television, desktops, laptops, ipads and smartphones.

In short:  While we think we have increased our rates of physical activity via structured exercise (sports leagues, gym memberships, personal trainers, etc), we haven’t….our rates of daily physical activity continue to drop while our rates of sitting on our butts staring at screens have continued to rise.

To make it even worse, we are setting up our kids to be even lazier than we are.

So….what are we going to do about it???

In the discussions of what we can do to reverse the trend of obesity in Canada, participants kept coming back to Canada’s anti-smoking strategy.

Despite the obvious distinction that smoking is a completely unnecessary practice while eating is essential, witnesses noted several lessons that we have learned from the anti-smoking campaign:

1. the anti-smoking strategy employed several different approaches implemented by different levels of government.
2. the evidence-base of the negative health consequences had to be elucidated and presented clearly to Canadians.
3. the strategy had to bring about a societal change in terms of how smoking was viewed.
4. the change in behaviour would take time.
5. the strategy would not be popular with the industry.
6. and finally, the federal government provided the leadership for a pan-Canadian approach.

In their comparison of the anti-smoking strategy to any anti-obesity strategy, witnesses continued to emphasize the need for a comprehensive, health-in-all-policies, whole-of-society approach.

The committee was told that policies, wherever possible, should encourage or facilitate the pursuit of healthy lifestyles. In this regard, witnesses suggested that a health lens, should be applied to a range of policy development, across departments and across all levels of government. An effective all-of government platform would encourage the development of provincial and regional initiatives that promote healthy lifestyles. As such, the committee would like to see the federal government take aggressive measures to help Canadians achieve and maintain healthy weights.

In short:  While Canada’s successful anti-smoking strategy can serve as an effective model, we have to remember that obesity is a much more complex problem and as such requires a more comprehensive solution.

In that spirit, the “Obesity in Canada” Committee has come up with 21 suggestions for reversing Canada’s obesity problem.

Here’s the list….

Recommendation 1

The committee recommends that the federal government, in partnership with the provinces and territories and in consultation with a wide range of stakeholders, create and implement a National Campaign to Combat Obesity which includes goals, timelines and annual progress reports.

@healthhabits says:  This is exactly the kind of thing government should be good at. Bringing all sorts of disparate stakeholders together to work together towards a common goal. IMHO, this is a necessary step.

Recommendation 2

The committee recommends that the federal government:

• Immediately conduct a thorough assessment of the prohibition on advertising food to children in Quebec; and,
• Design and implement a prohibition on the advertising of foods and beverages to children based on that assessment.

@healthhabits says:  Quebec has had a prohibition on the advertising of all food and beverages to children under the age of 13 under its Consumer Protection Act11 for many years. Studying the effectiveness of this program to determine if it should be rolled out nationwide makes sense to me.

Recommendation 3

The committee recommends that the federal government:

• Assess the options for taxation levers with a view to implementing a new tax on sugar-sweetened as well as artificially-sweetened beverages; and,
• Conduct a study, and report back to this committee by December 2016, on potential means of increasing the affordability of healthy foods including, but not limited to, the role of marketing boards, food subsidies and the removal or reduction of existing taxes.

@healthhabits says:  Skip the study and just go ahead and slap a tax on sugar-sweetened as well as artificially-sweetened beverages AND take ALL of that money and use it to subsidize un-processed (aka real) food

Recommendation 4

The committee further recommends that the Indigenous and Northern Affairs Canada immediately:

• Address the recommendations made by the Auditor General with respect to the Nutrition North program and report back to this committee on its progress by December 2016

@healthhabits says:  Northern communities are much worse off in terms of overall nutrition and the cost of nutritious food in particular. Canada’s north is one giant food desert. As such, it may require special (aka expensive) intervention.

Recommendation 5

The committee further recommends that the federal government conduct assessments of the Children’s Fitness Tax Credit, the Working Income Tax Benefit and the Universal Child Care Benefit with a view to determining how fiscal measures could be used to help Canadians of lower socio-economic status, including our Aboriginal population, choose healthy lifestyle options.

@healthhabits says:  Skip the assessment, ditch the tax credits. They are designed to reward the well off & ignore the poor…which is just plain stupid as the poor are the ones driving Canada’s obesity epidemic. If we want to save healthcare & improve economic productivity, any physical activity incentives need to be directed primarily at the poor & secondarily at more affluent Canadians.

Recommendation 6

The committee recommends that the Minister of Health immediately undertake a complete revision of Canada’s food guide in order that it better reflect the current state of scientific evidence. The revised food guide must:

• Be evidence-based;
• Apply meal-based rather than nutrient-based principles;
• Effectively and prominently describe the benefits of fresh, whole foods compared to refined grains, ready-to-eat meals and processed foods; and,
• Make strong statements about restricting consumption of highly processed foods.

@healthhabits says:  All of these four recommendations sound great. 

Recommendation 7

The committee further recommends that the Minister of Health revise the food guide on the guidance of an advisory body which:

• Comprises experts in relevant areas of study, including but not limited to nutrition, medicine, metabolism, biochemistry, and biology; and,
• Does not include representatives of the food or agriculture industries.

@healthhabits says:  Agree 100%. Economic bias should not be allowed in Canada’s Food Guide…even if food lobbyists support an MPs re-election campaign.

Recommendation 8

The committee therefore recommends that the Minister of Health prohibit the use of partially hydrogenated oils, to minimize trans fat content in food, unless specifically permitted by regulation.

@healthhabits says:  Agree 100%

Recommendation 9

The committee further recommends that the Minister of Health:

• Reassess the daily value applied to total carbohydrates based on emerging evidence regarding dietary fat and the fat promoting nature of carbohydrates;
• Ensure that the regulatory proposals for serving size have addressed all of the concerns raised by stakeholders during public consultation, and,
• Require that the daily intake value for protein be included in the Nutrition Facts table.

@healthhabits says:  Every few years, nutrition experts flip-flop their positions on the relative healthfullness of the different macronutrients. One decade, we are supposed to avoid fat…then it’s carbs…then it’s “too much” protein, then we’re back to fats…and so on…

My suggestion is to avoid making blanket statements on the healthfullness (or lack thereof) of any macronutrient.

There is nothing wrong with eating fat or carbs or protein.

The problems start when people:

• start eating excessive quantities of overall calories
• demonize a single macronutrient and replace it with a highly-processed substitution
• choose poor quality highly-processed food over real food – fruit, veg, seeds, meat, etc.

With all of this said, I think that the consumer needs as much info about the quality of the food they are eating AND the gov’t can help them by requiring a total nutritional profile of every food product be made available on the company’s website

Recommendation 10

The committee further recommends that the Minister of Health assess whether sugar and starch should be combined under the heading of total carbohydrate within the Nutrition Facts table and report back to this committee by December 2016.

@healthhabits says:  Give us sugar totals, starch totals AND total carb totals.

Recommendation 11

The committee therefore recommends that the Minister of Health implement strict limits on the use of permitted health claims and nutrient content claims based on a measure of a food’s energy density relative to its total nutrient content.

@healthhabits says:  Agree 100%. I would also require any nutritional claims require scientific proof. Links to that science should be available from the products page on the company website. Make a claim…back it up.

Recommendation 12

The committee therefore recommends that the Minister of Health:

• Immediately undertake a review of front-of-package labelling approaches that have been developed in other jurisdictions and identify the most effective one;
• Report back to this committee on the results of the review by December 2016;
• Amend the food regulations to mandate the use of the identified front-of-package approach on those foods that are required to display a Nutrition Facts table; and,
• Encourage the use of this labelling scheme by food retailers and food service establishments on items not required to display a Nutrition Facts table.

@healthhabits says:  If you sell food in a package, you should be required to have a Nutrition Facts table as part of the packaging. As well, a website url pointing to a page with more complete nutrition info about the product should be included as well.

Recommendation 13

The committee therefore recommends that the Minister of Health encourage nutrition labelling on menus and menu boards in food service establishments.

@healthhabits says:  This is a little vague. How about something more specific like…calories, macronutrients, allergens listed in small print on the menu AND a more thorough nutritional analysis for each item on a separate booklet…and on their website as well.

Recommendation 14

The committee therefore recommends that the federal government increase funding to ParticipACTION to a level sufficient for the organization to:

• Proceed with Active Canada 20/20; and
• Become the national voice for Canada’s physical activity messaging.

@healthhabits says:  Based upon what I have seen from ParticipACTION in the past few years, I am not sure if giving them more money is the best idea. 

It may be simpler and more effective for Health Canada to hire the same PR flacks that put together Canada’s anti-smoking campaign and get them to focus on a “exercise more : play more : move more” style of message.

I’m not sure why we need ParticipACTION’s added layer of bureaucracy.

Why not…

• hold a public contest for ad/pr/marketing firms to come up with their best message to get Canadian’s active again
• have Canadians vote via the contest’s website/FB page/Twitter/etc
• award the winner the contract
• promote the heck out of the programs via internet, tv, radio and print.

And while we’re at it, why don’t we throw out a request to Canadian celebrities & athletes asking them to donate their time to film some short PSAs to add to the Health Canada Youtube channel.

Of course, I could be completely wrong about the fine folks who work for ParticipACTION. They may have exactly the kind of expertise to organize the kind of program needed to get Canadians active again.

Recommendation 15

The committee further recommends that the Minister of Health and the Minister of Sport and Persons with Disabilities together use the recently established National Health and Fitness Day to promote the Canadian Physical Activity Guidelines.

@healthhabits says:  I didn’t even know there was a National Health & Fitness Day. I guess that’s why they need the promotion.

Recommendation 16

The committee further recommends that the Public Health Agency of Canada provide sustained or bridged funding for pilot projects that have been assessed as effective.

@healthhabits says:  Hmmmmmmm who’s making the assessments? And what happens when they haven’t be PROVEN effective after a year or two of government $$$$ in their bank accounts?

Recommendation 17

The committee further recommends that the Minister of Health in discussion with provincial and territorial counterparts as well as non-governmental organizations already engaged in these initiatives:

• Encourage improved training for physicians regarding diet and physical activity; • Promote the use of physician counselling, including the use of prescriptions for exercise;
• Bridge the gap between exercise professionals and the medical community by preparing and promoting qualified exercise professionals as a valuable part of the healthcare system and healthcare team;
• Address vulnerable populations, such as Canadians of lower socio-economic status including Canada’s Aboriginal population, and pregnant women;
• Advocate for childcare facility and school programs related to breakfast and lunch programs, improved physical education, physical activity and nutrition literacy courses; and,
• Engage provincial governments in discussions about infrastructure requirements for communities that encourage active transportation and active play.

@healthhabits says:  All of the suggestions sound great…and yet they are couched in the kind of government bureaucracy speak that makes me lose all confidence. Can we please get a little less talk about what we want to do and a little more talk about how we’re going to do it!!!

Recommendation 18

The committee further recommends that the federal government provide funding under the New Building Canada Fund to communities for infrastructure that enables, facilitates and encourages an active lifestyle, both indoors and outdoors.

@healthhabits says:  If that means more walking paths, more bike paths and more walkable neighbourhoods…I am on board. If that means funding for arenas & pools…I have to disagree. We need to keep a focus on the cost : benefit ratio. Tax dollars don’t grow on trees.

Recommendation 19

The committee therefore recommends that the Public Health Agency of Canada implement a strategy to increase the visibility, uptake and use of the Best Practices Portal by stakeholders across the country.

@healthhabits says:  Never heard of the Best Practices Portal. At first glance, it seems a little meh, but the idea is solid. Give Canada’s docs a dedicated site to source info on reducing obesity & related diseases seems like a great idea.

Recommendation 20

The committee therefore recommends that Health Canada design and implement a public awareness campaign on healthy eating based on tested, simple messaging. These messages should relate to, but not be limited to:

• Most of the healthiest food doesn’t require a label;
• Meal preparation and enjoyment;
• Reduced consumption of processed foods; and,
• The link between poor diet and chronic disease.

@healthhabits says:  See my comments on funding ParticipACTION above. We don’t need multiple groups coming up with different public awareness campaigns. Have a contest, using the Canadian people as judges, ask Canadian celebrities & athletes for assistance

As well, bring back Home Ec in school.

Recommendation 21

The committee further recommends that Health Canada and other relevant departments and agencies, together with existing expertise and trusted organizations, implement a comprehensive public awareness campaign on healthy active lifestyles.

@healthhabits says:  See above….physical activity, diet and healthy active lifestyles should all be promoted AT THE SAME TIME.

 

What do you think???

Hit me up on Twitter or Facebook if you want to discuss.

Reference

• Obesity in Canada: A Whole-of-Society Approach for a Healthier Canada
• Report highlights

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

 

Research Proves Junk Food Advertising Causes Childhood Obesity

Back in the “olden days”, tobacco companies created marketing campaigns like this…

…and this…

…and this…

…in an attempt to make their product seem healthy, family-friendly and to CAPTURE THE YOUTH MARKET.

Because they knew that:

1. Kids are more susceptible to marketing than adults
2. People who start smoking as kids are likely to be life-long smokers
3. Targeting children is the most effective business strategy

“Younger adults are the only sources of replacement smokers” – RJ Reynolds, 1984

“Today’s teenager is tomorrow’s potential regular customer, and the overwhelming majority of smokers first begin to smoke while still in their teens… The smoking patterns of teenagers are particularly important to Philip Morris.” – Philip Morris 1981

“The ability to attract new smokers and develop them into a young adult franchise is key to brand development.” – 1999 Philip Morris report

“They got lips? We want them.” – Reply of an RJ Reynolds representative when asked the age of the kids they were targeting

But of course, that happened way back in the olden days, before we got smart and told tobacco companies to stop giving our kids cancer. Nowadays, we would never let an industry knowingly make profits by making our kids sick….would we?

According to this meta-analysis of all of the available scientific research, we know for a fact that unhealthy food advertising does increase unhealthy food intake in children…but not in adults.

And IMHO, that’s because children are children and lack the awareness & experience to resist the siren call of Madison Ave mind control.

According to lead researcher Dr Emma Boyland : “Through our analysis of these published studies I have shown that food advertising doesn’t just affect brand preference – it drives consumption. Given that almost all children in Westernised societies are exposed to large amounts of unhealthy food advertising on a daily basis this is a real concern.

“Small, but cumulative increases in energy intake have resulted in the current global childhood obesity epidemic and food marketing plays a critical role in this. We have also shown that the effects are not confined to TV advertising; online marketing by food and beverage brands is now well established and has a similar impact.

“On the basis of these findings, recommendations for enacting environmental strategies and policy options to reduce children’s exposure to food advertising are evidence-based and warranted.”

And just in case anyone is confused about the health effects of childhood obesity, here’s what the CDC has to say:

Health Effects of Childhood Obesity

Childhood obesity has both immediate and long-term effects on health and well-being.

Immediate health effects:

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.
• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term health effects:

• Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.⁶  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.
• Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What does this mean to you?

 

• Advertisers used to market tobacco to children
• When enough parents were convinced that tobacco was bad for their kids, they demanded (via gov’t) that advertising tobacco to kids be stopped immediately.

• Today, advertisers market processed junk food to children
• Some of us (me, you, World Health Organization, CDC, American Psychological Association, etc) are convinced that (1) processed junk food is bad for our kids and (2) our kids are susceptible to junk food advertising.

Unfortunately, not enough parents are convinced…and until they are, their kids are at a higher risk of obesity, heart disease, type 2 diabetes, stroke, several types of cancer,  osteoarthritis, and many types of cancer including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What can we do?

Thanks to the wonders of social media & the interweb, all you need to do is share this article on Facebook and Twitter.

All we need is one @KimKardashian retweet and those corporate childhood obesity peddlers are screwed  🙂

Reference

• Stanford University – Tobacco Marketing targeting kids
• American Journal of Clinical Nutrition
• World Health Organization
• American Psychological Association
• Childhood Obesity Rates Ballooning Around the World

 

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Childhood Obesity Rates Ballooning All Around the World

Around the world, 41 million children under the age of 5 are obese or overweight according to the World Health Organization (WHO). And since 1990, the number of obese or overweight children around the world has grown by 10,000,000.

As if that wasn’t bad enough….the majority of that expansion has happened in developing countries…countries with fewer financial resources to help reverse this trend.

Why is this happening?

According to the WHO, the explosion in obesity rates of childhood obesity in developing countries is due to globalization and urbanization.

Or in other words…we took one of the crappiest parts of our society and spread it all around the world. Yay us.

 

Specifically, the WHO identifies the marketing & consumption of processed food and drinks factor responsible for the increase in global childhood obesity.

The report said that the global childhood obesity epidemic had the potential to reverse many recent health gains made across the globe and called on governments to address what it called a major health challenge.

“WHO needs to work with governments to implement a wide range of measures that address the environmental causes of obesity and overweight, and help give children the healthy start to life they deserve,” said Peter Gluckman, ECHO co-chair.

Among its recommendations, the WHO said governments should:

• promote healthy foods,
• promote increased physical activity and
• promote healthy school environments

 

WHO Conclusions

The greatest obstacle to effective progress on reducing childhood obesity is a lack of political commitment and a failure of governments and other actors to take ownership, leadership and necessary actions.

Governments must invest in robust monitoring and accountability systems to track the prevalence of childhood obesity. These systems are vital in providing data for policy development and in offering evidence of the impact and effectiveness of interventions.

The Commission would like to stress the importance and necessity of tackling the complex issue of childhood obesity. WHO, international organizations and their Member States, as well as non-State actors, all have a critical role to play in harnessing momentum and ensuring that all sectors remain committed to working together to reach a positive conclusion.

My Conclusions

The WHO has identified a series global health issue, but like the carpenter who thinks that the solution to every problem is a hammer and a nail, the WHO is suffering from a great big case of confirmation bias.

While I agree that all the groups listed above have a responsibility to do their part in reducing global childhood obesity, the WHO neglects to hold PARENTS responsible for their part in this cluster-fudge.

As the father of an almost-one-year-old baby girl, I am royally pissed off that she will be inundated with messages 24-7 that the consumption of junk food is essential to living a happy life full of fun & friendship.

And I’m also not happy that quasi-governmental bodies allow industry to help develop the official government endorsed “health-eating plans.”

And don’t even get me started on CEOs that put short-term bumps in share price over the health of the children who consume their food products. Companies are made up of people…and if those people don’t care about my kid, I have no problems using social media to publicly shame them and encourage parents to make healthier choices.

Okay…that’s enough ranting for today.

If you can spare 5 seconds, please RT or share this article via Facebook 

Reference

• WHO Final Report – Ending Childhood Obesity
• Infographic

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Tabata and the End of Night Time Snacking

 

At this time of year, millions of people around the world have resolved to lose weight. Sadly, most of them will fail.

One of the main reasons why so many of us are unable to lose excess bodyfat is night-time snacking.

During the day, we are able to eat healthy, control our portion size, choose vegetables over starchy carbs and stay away from junk food.

 

But at night, most of us relax, drop onto the couch, turn on the tv…and say goodbye to our weight-loss willpower.

And nothing wrecks a diet faster than night time snacking while watching tv

A few years ago, I had a client who was having problems with night time snacking. He did everything “right” during the day, but when he finally relaxed at the end of the day, he found himself dealing with major cravings while watching the nightly news.

Most of the time, he drowned his cravings with mugs of steaming hot tea. But as the cravings didn’t lessen over time, we felt that we needed to do something to resist their temptation.

Here’s what we did.

Right before he sat down in front of the tv, I had him perform a single 4-minute Tabata set of Step-Ups using one of the staircases in his home.

And it worked.

We have no idea why it worked – hormones, brain chemicals, recharged willpower – and we didn’t care. All that mattered was that his cravings went away, making it easier for him to achieve his fitness goals.

Give it a try and let me know how it works for you 🙂

How to do Tabata Step-Ups

What is Tabata?

Tabata is an exercise protocol in which you exercise as hard as possible for 20 seconds…then rest for 10 seconds…repeating this 7 more times…for a total of 8 x 20 second work sets + 8 x 10 second rest sets = 4 minutes of high intensity exercise.

How do I do Tabata Step-Ups in my home?

You couldn’t find a simpler exercise.

• Step 1 : Walk over to a staircase
• Step 2: Step Up
• Step 3: Step Down
• Step 4: Do this as fast as you can for 20 seconds
• Step 5: Rest for 10 seconds
• Step 6: Repeat Steps 4 & 5 seven more times

Step Up Videos

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Green Coffee Bean Extract for Weight Loss

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

• No marketing B.S.
• No fraudulent claims from supplement companies
• No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #9

Green coffee bean extract is made from coffee beans that have not yet been roasted.

Research shows that the roasting process of coffee beans reduces the amount of the chemical chlorogenic acid found in the bean’s natural “green” state. Therefore, green coffee beans have a higher level of chlorogenic acid compared to regular, roasted coffee beans.

It is the chlorogenic acid in green coffee which is thought to have health benefits for weight loss. 

In addition to these health benefits, there is some research indicating that green coffee bean extract may be helpful for:

• Alzheimer’s disease
• Heart disease
• Hypertension
• Diabetes
• Infection

How does Green Coffee Bean Extract promote weight loss?

The research is still in the early stages, but the commonly held belief is that green coffee bean extract promotes weight loss via the prevention of calories from carbohydrates being absorbed in the intestines.

In essence, green coffee bean extract is thought to work as a carb blocker...forcing the body to ignore carbs and allow them to leave the body as waste.

Green Coffee Bean Research

Want to learn more about green coffee bean extract & weight loss? Check out the science….

• Inhibitory effect of green coffee bean extract on fat accumulation and body weight gain
• The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials
• Antihypertensive Effect of Green Coffee Bean Extract on Mildly Hypertensive Subjects
• The Effect of Chlorogenic Acid Enriched Coffee on Glucose Absorption in Healthy Volunteers and Its Effect on Body Mass When Used Long-term in Overweight and Obese People
• The Blood Pressure-Lowering Effect and Safety of Chlorogenic Acid from Green Coffee Bean Extract in Essential Hypertension

Where can I buy Green Coffee Bean Extract supplements?

Here are the best online sources for Green Coffee Bean Extract:

• Vitacost
• Puritan’s Pride
• The Vitamin Shoppe
• Vitamin World
• Life Extension
• Amazon
• Bodybuilding.com

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 8 – 1, subscribe now by clicking on the button below. Number 10 is available here.

Chia Seed for Weight Loss

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

• No marketing B.S.
• No fraudulent claims from supplement companies
• No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #8

Chia (aka salvia hispanica) is a flowering plant from the mint family, native to Mexico & Guatemala.

Most famously known for the Chia Pets flogged on late-night tv back in the day, the chia seed has been found to be a rich source of omega-3 fatty acids and as a treatment for:

• Obesity
• Diabetes
• Hypertension
• Heart disease, and
• Stroke

How does Chia Seed promote weight loss?

The fibre found in Chia is mostly insoluble and as such, absorbs a LOT of water as it travels through your digestive tract.

In addition to the relatively high levels of omega-3 fatty acids found in chia, it is this high fibre content that is responsible for chia being touted as a effective weight loss supplement.

• As the chia fibre expands in your digestive tract, a feeling of satiety is created & hunger is reduced…leading to a reduction in calories consumed.
• There is some thought that the high-fibre chia bolus traps other food sources and prevents them from being effectively digested…eventually being eliminated as waste.
• There is also some research which indicates that chia helps to lower the blood sugar response to other carb-hydrates consumed at the same time as the chia. For this reason, chia is being used as an ingredient in traditional carbs foods (bread, pasta, etc) as a way to lower the glycemic index of those foods.

Chia Seed Research

Want to learn more about chia seeds & weight loss?  

Check out the science….​

• Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance
• Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba
• Dietary Salba (Salvia hispanica L) seed rich in α-linolenic acid improves adipose tissue dysfunction and the altered skeletal muscle glucose and lipid metabolism in dyslipidemic insulin-resistant rats
• Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers

Where can I buy Chia Seed supplements?

Here are the best online sources for Chia Seed:

• Vitacost
• Puritan’s Pride
• The Vitamin Shoppe
• Vitamin World
• Amazon
• Bodybuilding.com

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 7 – 1, subscribe now by clicking on the button below. Number 10 is available here. Number 9 is here.

Can You Be Fit AND Fat : Research Says NO

According to Swedish researchers, the idea that you can be Fat and Fit is 100% false.

In this study, it was found that obese men with a high level of aerobic fitness are more likely to die than normal weight men with below average levels of aerobic fitness.

The Science

Looking at a group of 1,317,713 Swedish men with a median age of 29, researchers investigated the association between aerobic fitness, obesity and death.

Here’s what they found…

• Men in the top 20% of aerobic health had a 48% lower risk of death from any cause as compared to the bottom 20%.

In regard to the “fit and fat” hypothesis, the researchers found that men of a normal weight, regardless of their fitness level, were at a lower risk of death compared to obese men who were in the top 25% of aerobic fitness.

In fact, the men with extreme levels of obesity lost all of the benefits associated with aerobic fitness.

What does this mean to you?

1. Fat and fit is a myth.
2. While this study focused on men, it would be foolish to believe that overweight women are somehow different.
3. Going for a run after eating a whole pizza is not a solution.
4. Obesity is a killer.

Reference

• International Journal of Epidemiology – abstract only

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

Caffeine for Weight Loss

 

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

• No marketing B.S.
• No fraudulent claims from supplement companies
• No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #10

 

Caffeine is the 10th most popular weight loss supplement around the world. But weight loss is not all that caffeine is good for. In addition to being an essential part of my morning coffee ritual, caffeine is a chemical found in tea, cola, guarana, mate, etc…

How does caffeine work?

Caffeine works by stimulating the central nervous system (CNS), heart, muscles, and the centers that control blood pressure. Caffeine can raise blood pressure, but might not have this effect in people who use it all the time.

Caffeine can also act like a “water pill” that increases urine flow. But again, it may not have this effect in people who use caffeine regularly. Note – drinking caffeine during moderate exercise is not likely to cause dehydration

In addition to weight loss, caffeine has many other health-promoting uses, including:

• mental alertness
• pain reliever
• asthma treatment
• gallbladder disease treatment
• ADHD treatment
• low blood pressure treatment
• as a cream to reduce skin redness & itching
• athletic performance enhancer

How does Caffeine promote weight loss?

Caffeine promotes weight loss via two separate pathways:

1. Appetite suppression. Research shows that caffeine reduces your desire to eat for a moderate period of time.
2. Calorie burning. Studies have shown that caffeine stimulates thermogenesis — forcing your your body to generate heat and energy from digesting food.

In short, caffeine supplements promise to make you crave less food and burn more calories regardless of exercise.

 Caffeine Research

Want to learn more about caffeine & weight loss? Check out the science….

• Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.
• Changes in caffeine intake and long-term weight change in men and women
• Coffee, diabetes, and weight control
• Coffee, tea and diabetes: the role of weight loss and caffeine
• Ephedrine, caffeine and aspirin: safety and efficacy for treatment of human obesity.

 Where can I buy Caffeine supplements?

In addition to your local health food or drugstore, I have listed some of the best online sources for Caffeine.

• Vitamin World
• Vitacost
• Puritan’s Pride
• The Vitamin Shoppe
• Amazon
• Bodybuilding.com

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 9 – 1, subscribe now by clicking on the button below.

The Top Weight Loss Supplements for 2016

Unlike a lot of personal trainers, I am not a big fan of weight loss supplements.

In the 20+ years I have been transforming bodies, my clients have sculpted new bodies thanks to:

1. A total commitment to eating healthy, and
2. Exercising smarter.

However, there have always been a minority of clients that have needed some help in the form of supplements or pharmaceuticals. Unfortunately, in the past 5 – 10 years, that small percentage has been growing and growing.

I don’t know if it’s…

• genetically modified foods,
• the chemicals found in processed food,
• a lifetime of poor food choices manifesting as broken metabolisms

Whatever it is, more and more of my clients NEED weight loss supplements to help boost the effectiveness of their new diet and fitness routines.

Because of this, I have put together a report of the top weight loss supplements for 2016.

Starting with a list of 30 popular weight loss compounds, I used the big data of Google Trends to identify the most popular weight loss supplements as decided by the millions of people who use Google to research weight loss supplements.

• No marketing B.S. 
• No fraudulent claims from supplement companies
• No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

With all that data, I was able to identify:

1. The top weight loss supplements for 2015, and more importantly 
2. The projected top weight loss supplements for 2016.

SO….HOW DO YOU GET THE REPORT?

• If you are an email subscriber to @healthhabits, you don’t have to do anything. A copy of the report should be sitting in your inbox right now. If not, shoot me an email, and I will get one to you asap.
• If you don’t already subscribe to @healthhabits email updates, hit the button below, follow the sign-up procedure and a report  will be flying to your inbox in mere seconds.

Henry Rollins v.s. McDonalds

A lesson in nutrition from an unlikely source – Mr. Henry Rollins

enjoy

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.

Restaurant Revolution: When Healthier Menus = Healthier Profits & Healthier Kids

In April 2012, Silver DIner, a full-service family restaurant chain with 15 locations in Maryland, Virginia and New Jersey, made three major changes to its children’s menu in order to make healthier items easier to choose.

• Meals were re-designed to meet or exceed nutrition standards set by the National Restaurant Association’s Kids LiveWell program (59%, compared to 22% before the changes).
• Healthy side dishes became the default choice – strawberries, mixed vegetables, or side salads–were automatically included with all kids’ meals by default.
• And less-healthy choices such as french fries, soda and lemonade were removed from the menu.

NOTE: Fries and soda were still available…upon request.

What Happened Next?

• Children’s meal prices increased by $0.79 for breakfasts and $0.19 for non-breakfast meals.
• Restaurant revenue increased with yearly percent change as follows:
• 2008-2009: +1.5%,
• 2009-2010: −2.1%,
• 2010-2011: +11.1%,
• 2011-2012: +5.1%,
• and 2012-2013: +5.1%.
• Orders of healthy meals, strawberry and vegetable sides, milk, and juice increased
• Orders of French fries, desserts and soda decreased
• Total calories ordered by children decreased (684 kcal pre vs. 621 kcal post)
• Except for the kids who requested un-healthy choices (935.0 pre vs. 942.9 post)

Conclusions

1. Chain restaurants can create healthier menus without alienating their ‘non-health-food’ patrons,
2. Kids will eat healthier restaurant meals when menus are designed correctly,
3. Chain restaurants can increase profits by making their menus healthier

Where do we go from here?

• If I was a restaurant owner, I would consider taking a look at the Silver Diner kids menu and use it as a template for re-working my own kids menu
• If I was a restaurant owner, I would consider applying the same menu format for the main menu as well
• As a parent, I am going to send a link to this article to the restaurants I frequent most often. The number of obese children in our society is truly horrendous and we all need to pitch in to reverse this trend.

Please Help

Most people will never hear about this article, this research, this restaurant.

Please help by tweeting, sharing, pinning, tumbling, stumbling, etc.

Reference

• Science Daily
• Child Obesity 180 – Tufts University
• Obesity
• Kids LiveWell Program

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A Diet for People Who Can’t Stick to a DIet

No one likes dieting.  Just thinking of…

• Counting calories, or
• Eating fewer carbs, or
• Avoiding white foods, or
• Cutting back on fat, or
• Living off of lemon juice, cayenne pepper & maple syrup, or
• Writing down everything you eat, or
• Eating nothing but kale, or
• Drinking 20 glasses of water per day, or
• Chewing each bite of food 20 times, or
• Popping fat-burners, or
• Taking pictures of every meal, or
• Eating nothing but bacon, or
• Spending too much bathroom time thanks to laxatives, or
• Loading up on “natural” weight-loss supplements, or
• Eating only raw foods…

…fills most of us with an almost unbearable sadness.

Let’s face it. Diets suck. 

• Wouldn’t it be cool someone came up with an weight loss plan for people who can’t stick to a diet?
• And wouldn’t it be cool if that weight loss plan was based on some solid science?
• And wouldn’t it be cool if that weight loss plan was 100% free?
• And wouldn’t it be cool if that weight loss plan gave you the weekends off?

Today is your lucky day!!!

Today I am going to tell you about the research conducted by Dr. Satchidananda Panda of the Salk Institute for Biological Studies.

Professor Panda and his associates are interested in understanding the molecular mechanism of the biological clock. In his lab, he “uses genetic, genomics and biochemical approaches to identify genes under circadian regulation in different organs and to understand the mechanism of such regulation.”

Luckily for us, two of his recent studies (see References below) have looked at how a time-restricted diet produces weight loss & prevents metabolic disease.

Here’s how it works

In his 2012 study – Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet  – Dr. Panda found that animals who had their food consumption restricted to an 8-hr window were protected against obesity, hyperinsulinemia, hepatic steatosis, inflammation and have improved motor coordination….even though they consumed an equivalent amount of calories compare to the control group which was allowed to eat whenever they wanted during the day.

Think about that…you can eat just as much as you NORMALLY do, but by restricting yourself to an 8 hour feeding window, you will

• Prevent obesity,
• Prevent insulin resistance,
• Prevent leptin resistance,
• Prevent type 2 diabetes,
• Have a healthier liver,
• Have lower levels of inflammation, and
• Will be physically more coordinated.

But wait…it gets even better.

In his 2014 study – Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges – Dr. Panda looks at how time-restricted feed (8-9 hrs per day) works against PRE-EXISTING OBESITY.

What they found is that, even without restricting calories, instituting a 9-12 hour feeding period…

• Reduces obesity,
• Reverses the progression of type 2 diabetes,
• Improves liver function and high cholesterol

…even when the little lab mice were allowed to…

• Eat whenever they want on weekends
• Chow down on high-fat, high-fructose, and high-sucrose diets throughout the week

What Does This Mean For You

It means that by restricting your food consumption to a 9-hour window during the work week, you can…

• Keep eating your “normal” diet,
• Lose body-fat,
• Improve your liver function,
• Lower your cholesterol,
• Prevent type 2 diabetes,
• Drink beer & eat nachos on the weekend

NOTE: I don’t want to be a Debbie Downer, but even though I am super-excited about this research, I want to prepare you for the possibility that further research may expose flaws in the theory. That’s the nature of science. For now, I suggest cautious optimism. Give this plan a try for a 4-6 week period and see how it works for you. After all, you are your own personal lab mouse.

And if you want to let me know how this plan works for you, contact me via social media. All my social media links are in the footer.

Please share this post via your social media platforms. This is great new science that deserves to be spread as far & wide as possible. Please share on all your platforms.

Reference

• Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges – 2014
• Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet – 2012
• Dr. Satchidananda Panda – Salk Institute for Biological Studies

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John Oliver Bitch Slaps the Sugar Industrial Complex

For years & years & years, health nerds like me have used websites like this to:

1. inform the public about the health problems caused by the over-consumption of sugar, and
2. shame the processed food industry into cutting back on added sugars

And for years & years & years, most “normal” people never heard our tiny online cries from the health & fitness wilderness. The fact is, no one likes to be told that everything we eat is bad for us…especially from a bunch of health nazis with six-packs and personal trainers.

But recently, the mainstream media has (finally) caught on to what us health nazis have been saying…that processed foods loaded with extra sugar (and chemicals & crappy fats) are really, really bad for us.

And it’s not just the news networks and the documentary filmmakers. It’s political comedians like John Stewart, Stephen Colbert & John Oliver…

And this is fantastic news for the health of the nation…and really, really bad news for processed food producers who pump loads of extra sugars (and chemicals and crappy fats) into their products.

Because when a guy like John Oliver can…

1. make you laugh out loud, while
2. getting you really pissed off at the Sugar Industrial Complex (aka Big Food…aka the people who sell food in boxes with lots of ingredients that no one can pronounce)

…you can bet that a lot more “normal” people are going to get the message.

And as they say, laughter is the best medicine.

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Is Leptin Gene Therapy the Future of Weight Loss?

Every year, millions of “weight loss” dollars are spent by pharmaceutical companies in the search for a drug that can prevent and/or reverse obesity. And every year, billions of “weight loss” dollars are spent by consumers on supplements, gym memberships, pills, potions & lotions.

Unfortunately, every year…almost all of that money is wasted as obesity rates creep higher & higher…pushing up the number of people with type 2 diabetes, heart disease, metabolic syndrome, etc.

But what if instead of looking for a drug or a vitamin or a diet or a workout…the solution to obesity was genetic therapy?

• What if there was a way to reverse obesity, type 2 diabetes, etc thanks to a combination of leptin genes and a “safe” adeno-associated virus delivered to you via an IV injection?
• What if researchers were already working on this?
• What if the research has already seen success in lab mice studies?

Would that get you excited about a scientific cure for obesity & it’s related lifestyle diseases?

Assuming you answered yes to the above question, I will continue with a brief overview of the science for all you weight-loss geeks.

A Very Brief Overview of the Science

• Researchers use adeno-associated viruses as a vehicle to deliver leptin into your body
• The virus/leptin combo is injected into test subjects (mice) via an IV
• The nonpathogenic virus infects the host’s cells with the leptin gene
• The expression of the leptin gene is played out over a long period of time
• Unlike a direct injection of leptin into the host’s brain, the adenovirus delivery method circumvents the “normal” leptin resistance feedback loop

Allowing for a sustained drop in appetite, a sustained drop in food consumption, a sustained drop in body-fat, reduced blood sugar levels, reduced triglyceride levels, improved glucose tolerance, etc, etc, etc…

What does this mean to YOU?

Unfortunately not very much right now. All of this research is being conducted on mice…meaning that you shouldn’t expect to get an anti-obesity injection from your doctor anytime soon.

Still, as a health & fitness nerd, this science is pretty darn cool. If you think so too, pass it on.

Public interest via social media, means more attention via mainstream media, which means an increased chance that someone / some company with deep pockets will fund additional research.

And additional research can’t help but speed up the process and maybe, just maybe…we’ll have a safe & effective treatment for obesity & it’s related diseases.

And that is pretty darn cool too.

Reference

• Nature
• Regulatory Peptides
• Molecular Therapy
• Pediatric Research
• Neuropeptides
• PNAS
• PNAS
• Gene Therapy

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10 Ways to Burn 1 Pound of Body Fat – Vol. 4

Welcome to the fourth edition of 10 Ways to Burn 1 Pound of Body-Fat.

The following list will highlight different physical activities and tell you how long they will take to burn 500 calories….which is a convenient number because a pound of body fat is 3500 calories and there are 7 days in the week.

And if my Grade 3 math skills are still up to date, 500 calories burned  x 7 days in the week = 3500 calories burned per week = 1 pound of body fat burned off per week.

And that’s pretty cool. So, here we go….

THE LIST

Zumba

• It will take the average American Male (191 lbs) 62 minutes of Zumbafying to burn 500 calories
• It will take the average American Female (164 lbs) 72 minutes of shaking her booty to burn 500 calories

To find out how long it will take YOU to burn 500 calories…

• take your weight (ex 200 lbs),
• divide by the average American weight – male or female ( ex 200 lb male / 191 lbs = 1.047),
• and multiply the result by the average time that I calculated (ex 1.047 x 62 mintes = 65 minutes)

Exercise List

• Zumba
• Archery
• Backpacking
• Baseball / Softball
• Birdwatching
• Canoeing (non-competitive)
• Chin-Ups / Pull-Ups
• Curling
• Drumming
• Playing Catch

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Pages: 1 2 3 4 5 6 7 8 9 10

Warning Labels on Sugary Drinks – good idea, bad idea???

Last Friday, California’s State Senate Appropriations Committee voted (5-2) to pass a measure requiring distributors of bottled or canned sugary drinks to put a warning label on their beverage container.

SB1000 would require a warning label to be placed on the front of all beverage containers with added sweeteners that have 75 or more calories in every 12 ounces.

Not too surprisingly, America’s soda pop producers were not amused. The California Beverage Association issued the following statement.

“We agree that obesity is a serious and complex issue,” the group said in a statement, calling the proposed bill “misleading” claiming that “just 6 percent of calories in the average American’s diet come from soda, fruit, sports and energy drinks, compared with 11 percent in sweets and deserts. Moreover, it said most calories are consumed in the form of fats, oils and starches in food”.

Translation: We agree that our product is crap and directly contributes to obesity, diabetes, tooth decay, heart disease and cancer, but…we’re not as bad as the guys who sell candy bars, potato chips, pizza, etc.

What happens next?

• SB1000 requires a majority vote of the full Senate before it can become law. That vote is scheduled to occur in the next two weeks. In the meantime…
• Supporters of the bill (California Medical Association, California Center for Public Health Advocacy, the Latino Coalition for a Healthy California, the California Black Health Network and supporting Senators) will issue public statements supporting the bill and it’s health & financial benefits.
• Critics of the bill (California Beverage Association) will defend their position on health promotion, question the effectiveness of warning labels and raise the issue of potential job losses due to the cost associated with placing warning labels on their products.

Will the Bill become Law?

Who knows?  Going up against the processed food industry is no easy task. Pepsico and Coca Cola have lobbied and defeated previous labelling and “soda tax” bills in states across the nation.

Still, proponents of the bill are hopeful. California’s Democrats hold a super-majority in the Legislature and are traditionally more supportive of this type of motion.

Will the Warning Labels Have Any Effect?

Once again…who knows?

In a recent study,  researchers concluded that if the USA had adopted cigarette package warning labels in 2012 (when Canada enacted tobacco labelling legislation), the number of adult smokers in the USA would have decreased by 5.3–8.6 million by 2013….meaning that there would have been 5.3–8.6 million Americans with a reduced chance of dying from lung cancer.

Health warnings on cigarette packages saved lives in Canada and would have saved lives in the U.S. of A. And that sounds like a pretty darn good return on investment.

So….is it really such a jump in logic to assume that health warnings on sugary drinks would also reduce consumption of said sugary drinks…thereby improving American rates of insulin resistance, obesity, hypertension, heart disease, cancer???

Are all Warning Labels equally effective?

After looking at Canada’s gnarly anti-smoking images, I started wondering if California’s proposed sugary drink warning label….

…will be as effective?

Will a text-based warning be as effective as pictures of cancerous lungs and impotent cigarettes?

Methinks that California’s legislators need to go back to ye olde Photoshop drawing board and bedazzle their warning labels.

Let’s see if we can come up with something better

Nothing like a little parental awareness (guilt?) to help spark better shopping habits.

Somehow, I doubt that Pepsi will re-work their logo to create this custom sugary drink warning label.

If morbid obesity isn’t a strong enough warning, how about neuropathic foot ulcers and leg amputations???

There is nothing like a juice box full of chemicals & high fructose corn syrup to show that you don’t give a shit about your kid.

What do YOU think?

• Are warning labels on sugary drinks a good idea?
• Is a text-only label as effective as labels with scary pictures?
• Can you come up with any better labels?
• Would you like to see these labels where you live?
• If so, would you be willing to email your gov’t representative RIGHT NOW and tell them that you want warning labels on sugary drinks?

Reference

• California sugary drink warning label bill
• Tobacco Control – BMJ
• Jurist.org

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Weight Loss is 99% Mental, 1% Physical

• Every year, hundreds of new diet / weight loss books hit the shelves of your local Amazon…promising that they have discovered the elusive secret to rapid & permanent weight loss.
• Every year, thousands & thousands of desperate people plunk down their hard earned cash to buy one (or more) of these masterpieces of weight loss literature.
• Every year, 97.2% of those good people are left disappointed, overweight and yet strangely hopeful that the next diet book they buy will work as advertised.

And if the diet books weren’t bad enough, the internet is chock-full of experts, gurus and weight loss motivators telling you that weight loss is…

Too bad they are 100% wrong. Because…

99% mental because until you gain control of your mind, emotions, feelings, urges, etc…all of the diets, exercise programs, supplements, lotions, potions and notions are 100% useless.

So….how do you gain control of your brain, emotions, feelings, urges, etc?

That’s where it becomes interesting.

Over the past 20+ years as a personal trainer and tireless student of scientific research, new age-y techniques and real-world success stories, I have come to realize that, like a snowflake, each of us has a unique mental & emotional state. A state created by a combination of genetic inheritance, adopted parental habits and all of the stuff that has happened to us during our time on planet Earth.

What is this stuff that am I talking about?

Your stuff is made up of all the traumatic experiences that you have ever had, all the advice you’ve been given, books you’ve read, meals you’ve ate, tv shows you’ve watched, arguments you’ve had, images you’ve seen, songs you’ve heard, friends you’ve had, enemies you’ve hated, people you’ve lusted after, clothes you couldn’t fit into, etc, etc, etc…

All of this stuff gets mixed & mashed together to create a big bunch of unconscious habits that have shaped the person you are today. And for the purposes of this article, let’s assume that that person is overweight and looking for a way to drop some pounds.

How does that person…

• overcome all of their unconscious programming?
• take control of their thoughts, emotions, feelings, urges??
• and transform their body from fat to fit???

 

That IS the billion dollar question.

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Is There a Genetic Cause for Binge Eating?

Before we dive into all the scienc-y goodness of a potential genetic cause for binge eating, I want to address all the people who believe that…

• Obesity isn’t genetic, and…
• Obesity is as simple as calories in vs calories out, and…
• Fat people use genetics as an excuse for their slothful behaviour

Here are the FACTS….as I see them:

• There is a link between obesity & genetics.

Prader-Willi syndrome is caused by a gene missing on part of chromosome 15. Normally, your parents each pass down a copy of this chromosome. Most patients with Prader-Willi syndrome are missing the genetic material on part of the father’s chromosome. The rest of patients with this condition often have two copies of the mother’s chromosome 15.

The genetic changes occur randomly. Patients usually do not have a family history of the condition.

This doesn’t mean that all cases of obesity are due to genetics. All it means is that there is a confirmed link between obesity & genetics. Whether this current study will establish another link and expand our knowledge of human obesity is yet to be determined.

• Obesity is not as simple as calories in vs calories out.

A growing body of scientific evidence + over 20 years of helping people get fit has led me to believe that obesity is due to a messy combination of genetic inheritance, eating too much food, eating the ‘wrong’ foods, eating at the wrong time of day, peer pressure, environmental conditions, advertising, etc, etc, etc….

And even if obesity was as simple as calories in vs calories out, it isn’t simple to get people to live the rest of their lives counting calories…thanks to all that peer pressure, environmental conditions, advertising, etc.

• Fat people quite often use genetics as an excuse for their obesity.

Just like the rest of us who also blame our shortcomings on outside influences. If it isn’t over-eating, it’s over-drinking or over-smoking or over-screwing or secretly being addicted to the music of Justin Bieber. We all BS ourselves. That’s part of being human.

And even if we find that there is a genetic cause for binge eating, that doesn’t mean we will find a “cure”. Obesity isn’t a simple condition with a simple solution…IMHO.

Anyway, them’s the facts as I see ’em….for now. Future science may prove me completely wrong. Let’s try to keep an open mind and we might just find a solution to our weighty problem.

Let’s Get Back to the Science

In this latest study, Dr. Kelly Klump used “two strains of rats, numerous cans of vanilla frosting and a theory to move one step closer to finding a genetic cause for binge eating.”

“Based upon our previous research, we know that binge eating is influenced by genes, but we have been unable to identify in humans which genes contribute to binge eating. With this research, we decided to study two different strains of rats instead of humans,” Klump said. “Unlike humans, animals do not have the cultural, psychological or psychosocial risk factors for binge eating, so they are simpler to study. A rat could care less what it looks like.”

• Dr. K used two strains of rats (23 Wistar females, 30 Sprague–Dawley females, 30 Sprague–Dawley males) to determine if one/both/neither strain was prone to binge eating.
• For two week, the rats were fed their normal ‘rat chow’ along with intermittent feedings of vanilla cake frosting.

“We only gave the rats the vanilla frosting every other day because that mimics human binge eating habits,” said Britny Hildebrandt, a grad student in the Klump lab.

What did they find?

• Dr. Klump et al found that the rate of vanilla frosting binge eating was much higher in female Sprague-Dawley rats.

Wistar females and Sprague–Dawley males had similar responses to the frosting and were classified as binge eating resistant…unlike the female Sprague-Dawley rats…who were classified by Dr. Klump as binge eating prone.

What does this mean & where do we go next?

According to Dr. Klump, “now that we know that the female Sprague-Dawley rats are prone to binge eating, this helps narrow the scope of the thousands of possible genes that could contribute to this disorder. We can now study the strain to identify the genes that might contribute to the disease.

From there, we can map these genes in humans. If we can narrow down to 20 or so genes, then we are one step closer to finding an effective treatment for binge eating.”

Of course, all of this science is going to take time. Even if they find a treatment for binge eating, it’s going to be years from now.

Just enough time for current binge eaters to stop BS-ing themselves and look for ways to help control their own binge eating tendencies….even if their genetics are fighting against them.

Reference

• Physiology & Behavior – Differential strain vulnerability to binge eating behaviors in rats
• Finding a treatment for binge eating with rats and frosting – MSU article
• Dr. Kelly Klump – Lead Author – Bio @ MSU
• EurekAlert article
• Sex differences in binge eating patterns in male and female adult rats.
• Dietary restraint moderates genetic risk for binge eating.
• Binge eating disorder: a symptom-level investigation of genetic and environmental influences on liability
• Prader-Willi Syndrome
• Your Unconscious Mind is Making You Fat

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Your Unconscious Mind is Making You Fat

There I am.

• Sitting on the couch watching NHL playoff hockey at the end of a long day.
• The wife offers me some of her potato chips.
• I decline

I’m a personal trainer dammit, and personal trainers don’t eat potato chips.

Fast forward 20 minutes…..

I am now sprawled out on the couch…..totally immersed in the game…..screaming at the referees for blowing another call….and absent mindedly reaching over and grabbing a handful of potato chips out of the bag…and then another…and then another

WTF!!! What just happened?

I don’t eat potato chips….seriously. So what happened? Where did my will power go?

I’ll tell you what happened.

• When my wife first offered the chips, my conscious mind did a quick pro/con calculation and decided to take a pass on the salty/greasy delight.
• Soon after, my conscious mind became fixated on the hockey game.
• Soon after that, my unconscious mind snuck behind the back of my conscious mind, and by using a mixture of sensory inputs, old memories, emotions, brain chemicals and hormones, managed to hijack my body and convince it that eating those chips was suddenly a great idea.

Damn you unconscious mind!!!.

• This is a big reason why diets fail.
• Your bad habits live in your unconscious mind.
• Your bad habits have built up powerful connections within your mind and body.

And if you let your unconscious mind run the show, you WILL return time and again to your old habits…your over-eating, under-exercising, making you fat kind of bad habits…

Next Page – The Unconscious Mind…and why it loves making you fat…

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Can my friends make me fat?

Q:   Can my friends make me fat?

• A1:   Yes
• A2:   No
• A3:   Sort of

According to this meta-analysis of fifteen experimental studies, the type and quantity of food that your peers (friends, family, etc) consume does have fairly strong influence on the type and quantity of food that YOU eat.

• In short, if your friends eat healthy, you will feel the influence of positive peer pressure to eat healthy.
• Conversely, if your friends eat piles of junk food and drink gallons of sugary beverages, you will feel that influence as well.

Of course, just because your friends choose to re-enact an episode of Man v. Food every time they sit down for dinner doesn’t mean you have to fall victim to their bad habits & peer pressure.

• You have free will.
• You have the ability to transcend your unconscious need to “be one of the gang”.

Even if that means your friends get upset, launch into a major guilt trip and unfairly accuse you of judging their poor eating habits and thinking that they are a bunch of fat losers with no willpower. Seriously, I have seen this happen many, many times with my personal training clients.

Let’s take a closer look at the science…

This meta-analysis, published in the Journal of the Academy of Nutrition and Dietetics, looked at fifteen different studies from eleven different scientific journals.

What they found is that “if participants were given information indicating that others were making low-calorie or high-calorie food choices, it significantly increased the likelihood that participants made similar choices.”

In other words, if I am presented with a healthy food option and an unhealthy food option, I am more likely to eat healthy if I am told that everyone else is eating healthy. The same holds true if I am told that everyone is choosing pizza over salad.  

And it’s not just the quality of food. The same peer-pressure effect holds true for quantity of food eaten. When participants were told that everyone was pigging out, they were more likely to strap on the feed-bag as well.

According to the psychology researchers conducting the study, “It appears that in some contexts, conforming to informational eating norms may be a way of reinforcing identity to a social group, which is in line with social identity theory. By this social identity account, if a person’s sense of self is strongly guided by their identity as a member of their local community and that community is perceived to eat healthily, then that person would be hypothesized to eat healthily in order to maintain a consistent sense of social identity.”

What happens when you alone?

According to the shrinks, the “analysis also revealed that the social mechanisms that influence what we decide to consume are present even when we eat alone or are at work, whether or not we are aware of it.”

“Norms influence behaviour by altering the extent to which an individual perceives the behaviour in question to be beneficial to them. Human behaviour can be guided by a perceived group norm, even when people have little or no motivation to please other people,” says Dr. Robinson.

“Given that in some studies the participants did not believe that their behaviour was influenced by the informational eating norms, it seems that participants may not have been consciously considering the norm information when making food choices.”

What does this mean to YOU?

It depends.

If you have terrible willpower AND you want to start living a healthier lifestyle, you may want to consider adding some new healthy friends into your posse and hope that their positive peer pressure rubs off on you.

Of course, you should probably also scan through my blog archives for articles on nutrition and exercise. And feel free to include me in your new healthy-eating posse.

Reference

• What everyone else is eating: A Systematic Review and Meta-Analysis of the Effect of Informational Eating Norms on Eating Behavior – pdf of study
• Elselvier – study synopsis

 

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The Ultimate Weight Loss Transformation

For the record, I like my Santa to be fat, jolly and full of cookies & milk, but around this time last year, our dear old Mrs. Claus was getting a little worried about old Saint Nick’s rising blood pressure and blood sugar levels.

Terrified that she was going to lose her man to a heart attack or complications of diabetes, she decided to make some lifestyle changes…and since this past January, it’s been goodbye to the Coca-Cola, cookies, pizza, McDonalds Meal Deals and non-stop reality tv while parked in the La-Z-Boy….and hello to the Paleo Diet, hill sprints and High Intensity Resistance Training (HIRT).

Note – If you need help with your own ultimate weight loss transformation, feel free to stay up and weight for Santa on Christmas Eve…or do some surfing through my archives

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day. Just this past weekend, it was posed to me by Angela.

• Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.
• Angela is 5’6″ and weighs approximately 170 lbs.
• Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Angela’s Story

All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis. In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.

After graduation, she lost most of that weight by exercising at a health club and watching what she ate.

Next came the babies…

After the birth of her two children, Angela found herself reunited with that extra 20 lbs. Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs….And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.

This takes us back to the present day.

• Angela has 35 lbs. of excess fat that she wants to be rid of.
• And she feels completely lost.
• She has read every diet book.
• She has exercised like an Olympic athlete.
• She has cleansed.
• She has popped dietary supplements.
• She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

• The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.
• The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

Why don’t they give you a complete weight loss program involving:

• Nutrition
• Exercise, and
• Mental / Emotional / Spiritual Strategies

Starting on the next page, I will attempt to do that

Quick Nav:

• Page 1 – Intro
• Page 2 – 3 Paths to Fat Loss
• Page 3 – The Most Effective Training Methods for Fat Loss
• Page 4 – High Intensity Resistance Training
• Page 5 – High Intensity Interval Training

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What Happens When Superstar Athletes Endorse Junk Food

• In a free market, superstar athletes like Peyton Manning, LeBron James and Serena Williams are free to negotiate celebrity endorsement contracts with any company that they choose.

• In a free market, parents, pediatricians, anti-obesity advocates and health & fitness nerds like myself are free to be peeved that superstar athletes like Peyton Manning, LeBron James and Serena Williams choose to endorse products with a direct link to childhood obesity, Type 2 diabetes, heart disease, etc.

• In a free market, anti-obesity advocates like Yale’s Rudd Center for Food Policy & Obesity are free to research which superstar athletes are most likely to trade their celebrity status with children for big endorsement contracts with companies who market  products with a direct link to childhood obesity, Type 2 diabetes, heart disease, etc.

• In a free market, anti-obesity advocates like Yale’s Rudd Center for Food Policy & Obesity are also free to distribute that research to the media in an attempt to shame superstar athletes like Peyton Manning, LeBron James and Serena Williams about their decision to endorse products that threaten the health of their young fans.

• In a free market, public health experts are free to postulate what would happen if superstar athletes like Peyton Manning, LeBron James and Serena Williams had been exposed to the same kind of celebrity endorsed messages that today’s kids are exposed to.

• In a free market, we are free to absolve Big Food corporations of any & all responsibility and choose to heap all the blame on the parents who buy their children junk food.

• In a free market, we are also free to recognize that childhood obesity isn’t as simple as “blame the parents” or “blame the corporations” or “blame the government”, and that parents, government, food producers and superstar athletes like Peyton Manning, LeBron James and Serena Williams have all played a role in the obesification of our children.

1. Parents feed their kids too much junk food.
2. Government officials are manipulated by the lobbyists of Big Food producers into placing corporate profits ahead of the health of our children as well as the exploding healthcare costs that threaten the financial health of our countries.
3. And superstar athletes (and other celebrity endorsers) ignore the reality that the kids who look up to them are being harmed by their financial decisions.

• In a free market, we are free to use social media to tell our sports heroes that we want them to stop selling junk food to our kids

Click to expand

• In a free market, we are free to tell our politicians to cut junk food subsidies, promote healthy eating and to force Big Food producers to stop advertising junk food to our pre-teen children.

• In a free market, we are also free to accept our share of the responsibility and stop feeding our children huge quantities of junk food.

Childhood obesity is a real threat to the future health of our children and there is more than enough blame to go around.

What Now???

• If you want to check out the study looking at superstar athletes and their involvement shilling for junk food companies, head over to the Rudd Center website and read it – Athlete Endorsements in Food Marketing – Pediatrics
• If you want to apply some pressure on the athletes named in the study, go to their social media profiles (Twitter & Facebook are a good place to start) and tell them that you are not impressed. You can also contact the teams that they play for and tell them that you are not impressed with the behaviour of their employee.
• If you want to apply pressure to the government, write/email/call your representatives directly and tell them that you expect them to start putting the health of young kids ahead of the health of corporate balance sheets.
• And if you want to apply pressure to the producers of junk food….STOP BUYING JUNK FOOD FOR YOUR KIDS.

.

What do you think?

• As a parent, do you appreciate Peyton, LeBron and Serena telling your kids to eat junk food?
• How would you feel if they were advertising cigarettes or alcohol?
• Should today’s athletes be expected to project an positive image of health & fitness?
• If an athlete’s image is tarnished for taking PEDs, shouldn’t it be tarnished for marketing junk food to children?
• Do athletes in team sports have a duty to their team to project an image of sportsmanship, athleticism,etc?
• Do you consider the modern athlete a positive role model for our kids?
• Do you appreciate junk food producers running advertisements on programs/websites dedicated to pre-teens?
• Do employees of junk food producers have an ethical responsibility to not manipulate pre-teens?
• Tobacco, alcohol and firearm producers are prohibited from marketing to children…why not producers of products that promote obesity, diabetes and heart disease?
• Should our political representatives be placing the health of our children above the profits of junk food producers?
• Should our politicians be placing the profits and jobs of junk food producers over the health of our children?
• Should parents stop their kids from watching tv shows with ads for junk food?
• Should parents contact tv networks to complain about junk food advertising aimed at their kids?
• Should parents contact their politicians and demand expanded limitations on marketing products to children?
• Should parents teach their kids about what advertisers are trying to do by running ads during Sesame Street et al?
• Should parents be teaching their kids about living a healthy lifestyle?
• Should parents ignore their kids demands for junk food?
• Should parents feed their kids healthy food most of the time?
• Should parents eat healthy and teach their kids by example?
• Should I take a chill pill and stop stressing about junk food producers trying to brainwash our kids, politicians placing their financial wants over the health of our kids and parents abandoning their responsibilities and feeding their kids junk food every day???

Reference

• Athlete Endorsements in Food Marketing – Pediatrics

Cocoa Tea : Anti-Obesity, Anti-Oxidant, Anti-Cancer

You gotta love Mother Nature. Only she could come up with a plant – Cocoa Tea (Camellia Ptilophylla Chang) that…

1. Prevents diet-induced obesity,
2. Has very high levels of polyphenols and antioxidants,
3. Shows promise as a treatment for liver cancer,
4. Lowers levels of fat in your blood,
5. Is a useful chemotherapeutic agent against prostate cancer,
6. Is caffeine free, and
7. Tastes of vanillin and jasmine

What is Cocoa Tea – aka Camellia Ptilophylla Chang?

Camellia Ptilophylla was discovered in 1981, growing wild in southern China. Since then, cocoa tea has been domesticated and rigorously studied by Prof. Chuang-xing Ye, of China’s Sun Yat-Sen University.

Chemically, Camellia ptilophylla is different than the tea you buy (Camellia sinensis) at your local supermarket, with three major differences.

1. Camellia Ptilophylla aka Cocoa tea is naturally caffeine-free,
2. Cocoa tea has high levels of the alkaloid theobromine,
3. Cocoa tea is high in the catechin gallocatechin gallate (GCG) while regular tea is high in the catechin epigallocatechin gallate (EGCG),
4. Cocoa tea has high levels of the alkaloid theobromine.

It is these high levels of theobromine which have resulted in Camellia Ptilophylla being given the nickname of cocoa tea, as cocoa is the world’s most popular source of theobromine.

Different Types of Cocoa Tea

Like traditional tea (Camellia sinensis), cocoa tea is processed using different production methods resulting in white, green, black and oolong versions. The different methods of fermentation results in different flavors and different chemical compositions.

For example, as Camellia ptilophylla is fermented and moves from a green tea to an oolong tea and finally to a black tea…

• Polyphenols are reduced – 38.58%, 30.41% and 23.6%,
• Catechins are reduced – 23.51%, 17.68% and 4.02%,
• Theaflavins are increased – 0.11%, 0.11% and 0.17%,
• Thearubigins are increased – 4.29%, 5.00% and 9.71%,
• Theabrownins are increased – 2.75%, 4.90% and 13.52% ),
• along with increases in water-soluble carbohydrates, flavonoid glycoside and gallic acid.

Interestingly, levels of theobromine (3.52%, 3.43% and 3.71%) did not change with fermentation.

How should you prepare Cocoa Tea?

According to Prof. Chuang-xing Ye, to get the full benefits of cocoa tea, an infusion of Camellia ptilophylla tea leaves (g) with 50 times boiling water (ml) for 3 min is recommended. 

Why should you drink Cocoa Tea?

Even though the research looking into the health benefits of Cocoa Tea has just begun, it’s looking like a legitimate superfood. Here are four studies which highlight the potential awesomeness of cocoa tea as a health food.

Study #1

After testing a water extract of white cocoa tea (WCTE) against human prostate cancer (PCa) in vitro and in vivo, researchers found that oral administration of WCTE (0.1 and 0.2%, wt/vol) to athymic nude mice resulted in greater than 50% inhibition of tumor growth. Based upon these findings, the researchers concluded that WCTE can be a useful chemotherapeutic agent against human PCa….keeping in mind that the science around white cocoa tea is very new and it will be a long time before Big Pharma develops a WCTE pill to combat prostate cancer.

Study #2

A second study aimed to evaluate the anti-liver cancer activities of green cocoa tea infusion (GCTI) in vitro and in vivo using human hepatocarcinoma cell line HepG2 cells and nude mice xenograft model. Study results showed that GCTI significantly inhibited the proliferation of HepG2 cells in a dose-dependent manner  inducing HepG2 cells to undergo apoptosis or programmed cell death . Which is a good thing when we’re talking liver cancer cells. The study authors concluded that tumor growth was effectively inhibited by GCTI in a dose-dependent manner as indicated by the decrease in tumor volume and tumor weight after 4 weeks of treatment and that GCTI may be a potential and promising agent of natural resource to treat liver cancer. 

Study #3

Another cocoa tea study indicated that a single oral administration of cocoa tea extract suppressed the normal increases in plasma triacylgycerol (TG) levels when mice were fed olive (23% inhibition) or lard oil (32% inhibition).  Under the same condition, cocoa tea extract did not affect the level of plasma free fatty acid. Likewise, the extract reduced the lymphatic absorption of lipids. Also, cocoa tea extract and polyphenols isolated from cocoa tea inhibit pancreatic lipase. These findings suggest that cocoa tea has hypolipemic activity…which might be a good thing for a population with chronically elevated plasma triacylgycerol  levels due to it’s addiction to deep fried chicken nuggets and hot dog stuffed pizzas.

Study #4

To find out whether cocoa tea supplementation can improve high-fat diet-induced obesity, hyperlipidemia and hepatic steatosis, and whether such effects would be comparable to those of green tea extract, researchers studied six groups of mice that were fed with:

• normal chow (N),
• high-fat diet (21% butterfat + 0.15% cholesterol, wt/wt) (HF),
• a high-fat diet supplemented with 2% green tea extract (HFLG),
• a high-fat diet supplemented with 4% green tea extract (HFHG),
• a high-fat diet supplemented with 2% cocoa tea extract (HFLC) and,
• a high-fat diet supplemented with 4% cocoa tea extract (HFHC).

The researchers found that 2% and 4% dietary cocoa tea supplementation caused a dose-dependent decrease in

• body weight,
• fat pad mass,
• liver weight,
• total liver lipid,
• liver triglyceride and cholesterol and,
• plasma lipids (triglyceride and cholesterol).

These findings show that cocoa tea has a beneficial effect on high-fat diet-induced obesity, hepatomegaly, hepatic steatosis, and elevated plasma lipid levels in mice….comparable to green tea.

Conclusions

1. As cocoa tea is a newly discovered substance, there is not a large body of research into it’s pros and cons,
2. The research that has been completed looks very promising,
3. There is a lot of upcoming research looking into the health benefits of cocoa tea,
4. You can wait for the research, or you can try to get your hands on some cocoa tea and run your own small-scale private experiment,
5. Unless you live in southern China, it’s pretty hard to get your hands on cocoa tea 😦

Stay tuned – I will update this post as new research is conducted.

Reference

• Effect of Dietary Cocoa Tea (Camellia ptilophylla) Supplementation on High-Fat Diet-Induced Obesity, Hepatic Steatosis, and Hyperlipidemia in Mice
• Aroma characteristics of cocoa tea (Camellia ptilophylla Chang)
• Cocoa tea (Camellia ptilophylla Chang), a natural decaffeinated species of tea – Recommendations on the proper way of preparation for consumption
• Characterization of the constituents and antioxidative activity of cocoa tea (Camellia ptilophylla)
• Inhibitory effects of cocoa tea (Camellia ptilophylla) in human hepatocellular carcinoma HepG2 in vitro and in vivo through apoptosis
• In vitro and in vivo effects of water extract of white cocoa tea (Camellia ptilophylla) against human prostate cancer
• Evaluation of the Hypolipemic Property of Camellia sinensis Var.ptilophylla on Postprandial Hypertriglyceridemia
• PlantFiles: Cocoa Tea Plant Camellia ptilophylla
• Antioxidative activities and the chemical constituents of two Chinese teas, Camellia kucha and C. ptilophylla
• A comparative study of volatile oils between flower and oolong tea of cocoa tea

What Happens When A Skinny Person Gets Fat

No one ever said the world was fair.

• Some of us can eat and drink whatever we want…and never gain a pound of body-fat.

• While some of us eat healthy, eat small portions, exercise religiously…and still have to shop for Plus Size clothes.

NOT FAIR….especially in a society which:

• Rewards women (and men) who are lean, fit and have no need to squeeze into a pair of Spanx.
• Punishes obese women (and men) with lower pay, bad jokes and outright hostility by a growing army of douche-bags.

So, what happens when the world goes all Freaky Friday and a 39 year old woman who is naturally tall…naturally lean…while being naturally addicted to potato chips & pizza…suddenly gains 30 pounds in less than 3 months…without changing her diet or level of physical activity?

1. Does she freak out and start snorting diet pills?
2. Does she go into denial and pretend that she still fits into her uber-skinny “skinny jeans”?
3. Does she morph into a rabid Fat Acceptance advocate denying that obesity is a symptom of less-than-optimum health?
4. Or does she step back, look critically at the situation and start looking for causes, cures and support?

Here’s what happened

About two weeks ago, I got a call from Ms. Skinny/Fat to discuss her recent & unexpected weight gain.

She told me that how, after a brief period of denial (#2), she had become concerned that this weight gain might be an indicator of a hormonal imbalance or some other health issue…and that she had better do something about it (#4). She had already booked an appointment with her family doctor, but since she is friends with one of the world’s greatest weight loss experts (moi), she decided to solicit my opinion.

Over a cup of coffee with her and her husband, we discussed the past six months of her life…what she ate, when she ate it, her work life, her home life, her medical history, her stress levels, her husband, her plans for the next six months, etc…

We looked into every nook and cranny of her physical, emotional, intellectual, social and spiritual aspect of her life…trying to find clues for why her body decided to stop being skinny and start being pudgy.

What we found was that a teeny-tiny dose of mirtazapine (1/4th of the normal starting dose – prescribed for anxiety) was most likely the culprit to have caused a significant shift in her appetite, metabolism, insulin sensitivity, leptin sensitivity and ultimately caused this naturally skinny person to get fat

After a quick consultation with her doctor, Ms. Skinny/Fat made 4 immediate changes to her daily routine:

1. She started bleeding herself off of the mirtazapine
2. She started taking a new prescription for anxiety
3. She started a CBT/Mindfulness Mediatation program for anxiety
4. She removed ALL starchy carbs from her diet in an attempt to compensate for any potential insulin/leptin sensitivty problems

The Result?

• Her appetite dropped immediately
• Her weight gain stopped immediately
• After one week, weight loss has begun

The Moral(s) of the Story?

1. It doesn’t take much for a naturally skinny person to get booted out of their excluisive little club. A slight shift in hormones or brain chemicals can have a drastic effect upon body composition.
2. If you are the type of skinny person who thinks that fatties are fat because they are lazy and without self-control, you may want to put down your prejudices and give your brain a shake.
3. Obesity IS a symptom of something going on in your body. A perfectly healthy body is NOT obese. Whether the cause of your obesity is easy to find and/or easy to correct is another question altogether. In this case, it was pretty easy to find and seems to be on its way to being corrected.
4. If you are the type of obese person who blames their metabolism for their obesity, you might be correct in the diagnosis, but you are 100% wrong if you think the situation is hopeless. Obesity isn’t a curse. It’s a symptom of imbalance. Discover the imbalance and try to correct it.

Reference

• Effect of mirtazapine treatment on body composition and metabolism
• The association between antidepressant use and disturbances in glucose homeostasis
• Use of antidepressant medication and risk of type 2 diabetes
• Leptin plasma concentrations increase during antidepressant treatment with amitriptyline and mirtazapine, but not paroxetine and venlafaxine: leptin resistance mediated by antihistaminergic activity?

The Science Behind Ice Cream Addiction

Most of you can look at this picture of an ice cream sundae, appreciate it’s creamy goodness and move on with the rest of the article.

However, for an unlucky minority, just the very sight of this frozen delight is enough to set off a powerful dopamine response in their brain – leading to a burst of neuro-chemical happiness and an almost irresistible desire to find the nearest ice cream parlor.

For those people, the mental association between this picture of an ice cream sundae and the real thing is so powerful (due to the dopamine), that they can already imagine the pleasure they will receive as they dive into that giant bowl of ice creamy goodness….leading to an actual ice cream addiction…or potato chip addiction…or candy addiction…or chocolate addiction…

And, considering we live in a world where ice cream sundaes aren’t hard to come by, a large percentage of those dopamine-flooded individuals are going to indulge in a bowl or two.

And it’s not just ice cream.

Scientists believe that this study points the way to figuring out why some people are more strongly motivated by environmental cues and therefore at a greater risk of compulsive/addictive behavior.

And it’s not just over-eating…this research could apply to all manner of addictions – food, drugs, sex, danger, my blog, etc…

Reference

• Nature

http://www.healthhabits.ca/2009/06/08/lack-of-sleep-weight-gain/

Lose Weight with Cocaine

As the world’s biggest health & fitness nerd, I read dozens of research papers every day…looking for any new ideas that could help my clients, readers and social media followers transform themselves into healthier, fitter, stronger, better versions of themselves.

Today…I came across one of the weirdest studies related to body weight and fat storage that I have ever seen.

Entitled “The Skinny on Cocaine: insights into eating behavior and body weight in cocaine-dependent men”, the study was designed to confirm or debunk the general assumption that weight loss associated with cocaine is due to its appetite suppressing properties.

The researchers recruited 65 male volunteers, half cocaine users and the other half non-users. Eating behaviour, food intake, body composition and plasma leptin levels were measured. And although the cocaine users reported…

1. Significantly higher levels of dietary fat consumption
2. Significantly higher levels of dietary carbohydrate consumption
3. Patterns of uncontrolled eating

…their body fat mass was significantly lower than the non-cocaine users.

They also found that the levels of the hormone leptin were lower in cocaine users and trended lower as the duration of the user’s stimulant use increased. This decrease in plasma leptin together with a high fat diet suggests an impaired energy balance, which typically leads to weight gain rather than weight loss.

Because of these surprising new findings, the researchers believe that regular cocaine abuse directly interferes with metabolic processes and thereby reduces body fat.

For addicts looking to kick their coke habit, this explains why they are prone to significant weight gain when they stop using cocaine.

But what about all those dieters desperate to drop some significant weight?

Do they wait a decade or more for Big Pharma to jump all over this research and start investigating a new pathway towards that elusive safe & effective weight loss drug?

Or do they try to self-modify their metabolism with a little Bolivian marching powder?

Reference

• ScienceDirect
• pdf of the study

Will Obesity Bankrupt the USA?

Last month, the American Medical Association classified obesity as a disease.

The very next day, representatives of both the Senate and House of Reps introduced bipartisan bills that would require Medicare to pick up the tab for obesity treatments…including prescriptions, counselling and bariatric surgeries.

One of those bills, the Treat and Reduce Obesity Act, presents the following findings:

Congress makes the following findings:

(1) According to the Centers for Disease Control, [highlight color=”yellow”]about 35 percent of adults aged 65 and over were obese[/highlight] in the period of 2007 through 2010, representing over 8 million adults aged 65 through 74.

(2) Obesity [highlight color=”green”]increases the risk for chronic diseases and conditions[/highlight], including high blood pressure, heart disease, and type 2 diabetes.

(3) More than half of Medicare beneficiaries are treated for 5 or more chronic conditions per year. The [highlight color=”yellow”]rate of obesity among Medicare patients doubled from 1987 to 2002, and spending on those individuals more than doubled[/highlight].

(4) Obese men and women at age 65 have decreased life expectancy of 1.6 years for men and 1.4 years for women.

(5) The [highlight color=”pink”]direct and indirect cost of obesity is more than $450 billion annually[/highlight].

(6) On average, an obese Medicare beneficiary costs [highlight color=”green”]$1,964 more than a normal-weight beneficiary[/highlight].

(7) The prevalence of obesity among older Americans is growing at a linear rate and, left unchanged, [highlight color=” blue”]nearly half of the elderly population will be obese in 2030[/highlight] according to a Congressional Research Report on obesity.

And that’s just America’s seniors we’re talking about.

• What about the huge glut of boomers just entering their senior years?
• What about all of America’s children raised on a diet of processed food and soda?
• What about all of America’s poor who can’t afford to eat healthy food?

What happens when they become seniors and medicare starts footing the bill? What happens when medicare coverage evolves into Obamacare coverage and everyone in America becomes eligible for government funded obesity treatments?

And we haven’t even discussed health conditions related to obesity that are already covered by medicare and Obamacare.

• Type 2 diabetes
• Heart disease
• Certain forms of cancer
• Alzheimer’s
• Stroke
• Sleep apnea
• Osteoarthritis and joint replacement
• Liver disease
• Respiratory illnesses
• Depression
• Etc, etc, etc…

Because all of these medical conditions are related to obesity and primarily caused by the same “modern” lifestyle that causes obesity….

• Inactive
• Stressed out
• Low nutrition diet
• High calorie diet
• High consumption of processed food

And it’s not getting any better. According to the OECD and CDC, 35% of Americans were obese as of 2010…and that percentage is climbing year after year after year.

What happens if we keep getting fatter?

Projections indicate that if we keep getting heavier at the projected rate, “the number of new cases of type 2 diabetes, coronary heart disease and stroke, hypertension and arthritis could increase 10 times between 2010 and 2020—and double again by 2030”.  

This means that America could be looking at “more than 6 million cases of type 2 diabetes, 5 million cases of coronary heart disease and stroke, and more than 400,000 cases of cancer in the next two decades”.

Obesity could contribute to more than 6 million cases of type 2 diabetes, 5 million cases of coronary heart disease and stroke, and more than 400,000 cases of cancer in the next two decades.

And just in case you’re one of those few people who looks after themselves and doesn’t have to worry about obesity, heart disease, etc…

Remember that these health conditions are costing all of us real money…

As you can see in the chart above (look at the SOLID line), total medical expenditure costs per person increase exponentially as individual Body Mass Index rate rise linearly.

Which is not good considering the public cost of obesity is going to keep rising…which means [highlight color=”yellow”]your insurance premiums and tax burden is going to keep rising[/highlight]…even if you’re in tip-top shape.

More Obesity Economic Data

1. Estimates of the medical cost of adult obesity in the US range from $147 billion to nearly $210 billion per annum.
2. Obesity costs Medicare $61.8 billion per year
3. Obesity makes up 8.5% of the Medicare budget
4. Obesity makes up 11.8% of the Medicaid budget
5. Based on current trends, the cost of obesity to the US are expected to increase by between $50 and $70 billion per year

And that’s not including indirect costs such as lost productivity, insurance premiums and lost wages. It has been estimated that [highlight color=”yellow”]America could be losing up to $580 billion in GDP per year[/highlight] thanks to lost productivity due to obesity.

The following infographic, created by the Public Health Dept. of George Washington U highlights these financial costs (and future cost estimates). The full infographic is available here.

Is there hope for America’s economic waistline?

YES. Analysis of the current data indicates that if the average American BMI was reduced by just 5% by the year 2030, rates of disease would drop significantly and nearly every state in the nation would save between 6.5 to 7.9% in healthcare costs.

For a giant state like California, this would mean an additional $81.7 billion dollars not spent on obesity & related illnesses.

And how do we reduce those obesity rates???

That’s the $81.7 billion dollar question.

• You’ve got nutrition experts saying that they need to educate the public on how to eat healthfully.
• You’ve got politicians eager to enact taxes and bans to force us to stop eating junk food
• You’ve got diet gurus publishing a new crop of diet books every January
• You’ve got celebrity personal trainers willing to sell you their master plan

And so far, it ain’t working 😦

 

Reference

• Journal of Health Economics
• Cost of Obesity Fact Sheet
• Public Health Online Infographic
• F as in Fat: How Obesity Threatens America’s Future 2012

Happy Canada Day 2013!!!

Anniversaries are a great time to re-evaluate…looking forward to the future while learning from the lessons of the past.

And as today is Canada Day, and all Canadians are celebrating our national birthday, maybe it’s a good time to take a good, hard, long look at ourselves in the mirror and commit to making the coming year a healthier, fitter year for all Canadians.

After all, none of us want to look like the guy on the left.

Food Addiction: It’s In Your Eyes

As a personal trainer, fitness blogger and all around health & fitness geek, I am constantly reading scientific journals looking for the latest research about nutrition, obesity, exercise science and overall health and longevity. And every now and then, I come across something truly interesting….to my geeky brain.

Something like this research about measuring the pleasure response we get from eating chocolate.

The Science

In this study, researchers from Drexel University found that they could accurately measure our brain’s pleasure response to consuming chocolate with the use of a common, low-cost ophthalmological technique called electroretinography (ERG).

Why is this important?

It’s important because not only is food how we deliver nutrients into our bodies, it’s one of the most powerful ways we generate pleasure in our brains.

Unfortunately, there are a few nasty side effects to eating foods that give us a big boost of pleasure chemicals….calories, obesity, type 2 diabetes, heart disease, inflammation, cancer, etc…

And in 2013, it’s quite obvious that we have a pretty serious problem with those side effects.

Processed food manufacturers have found ways to manipulate their products so that our pleasure centers are constantly issuing commands to eat more, more, more. And for those of us without the willpower of a Spartan, we eat more…and more…and more.

With the result being an epidemic of food addiction, obesity, type 2 diabetes and other chronic diseases.

What this new research could do for us is provide a truly “pharmacological approach to the brain’s response to food.” No more airy-fairy talk about cravings and food addiction and willpower and how obese people just don’t try hard enough. If and when this technique is validated by additional studies, mainstream medicine would be able to:

1. Quickly and accurately measure how different foods impact the pleasure center in our brain
2. Research ways to make “healthier” foods more pleasurable
3. Research ways to make “unhealthy” foods less pleasurable,
4. Thereby boosting our willpower against potato chips and chocolate bars
5. Eliminating food addiction
6. And helping us fall in love with broccoli & kale

What does this mean to you?

At this point…nothing.

This is the first study of this technique, and it was a very small study too – only 9 people. But it’s a great start.

There are a ton of ongoing studies looking at how food gives us pleasure in the hopes that we can manipulate these pleasure responses with drugs or medical instruments or diets focused on manipulating macronutrient consumption, etc, etc, etc.

Unfortunately, the gold standard for meauring the effectiveness of these approaches is with the use of a PET scanner…which costs $2000+ per session, is more invasive and takes more than an hour to generate a scan.

With electroretinography, the Medicare reimbursement cost for clinical use of ERG is about $150 per session, and each session generates 200 scans in just two minutes.

And if you’re a drug company looking to test a compound designed to increase our desire for “healthy” food and eliminate food addiction, the lower financial & time costs associated with this new test is a very big deal. It would allow them to test more products, get successful ones to market sooner and offer them at a theoretically lower cost to the consumer.

And who wouldn’t want a magic pill that makes them think cauliflower tastes better than chocolate?

Reference

• Obesity journal

How Often Should I Exercise?

Q. How Often Should I Exercise?

A. According to Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, “celebrities look the way they do because they’ve followed their intense regimes for a long time. They also can afford ace trainers who make sure they don’t hurt themselves, vary their routines and keep them motivated”.

Another difference: “Most people that I know don’t have that amount of time to work out every day,” Tonino says.

Overexercising can be dangerous, warns the doctor. You might see some short-term benefit, but at the risk of long-term damage.

Among the hazards:

• degenerative damage to tendons,
• ruptured biceps or pectorals
• and muscle strain.

And all it takes is an hour a day…

“Thirty minutes a day to an hour a day would be a good workout,” Tonino says.

Which kinda makes sense.

• Americans are told to perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.

I’m too sexy for this shirt…

ooops, that’s only 60 minutes a week. And that only keeps you from dying, it doesn’t give you a six-pack.

• In Canada, Big Brother recommends that all good little Canadians accumulate 60 minutes of physical activity every day to stay healthy or improve your health. Time needed depends on effort – as you progress to moderate activities, you can cut down to 30 minutes, 4 days a week.

Alright, 2 hours of moderate activity each week….making us twice as fit as the Yanks?

What about the Brits?

• For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week.  The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport, or a combination of these.

We have a Winner!!!

150 or more minutes of moderate intensity activity each and every week.

Okay, that’s it then, 150 minutes of moderate intensity exercise per week is your exercise prescription.

Wait a minute, what’s this?

In a new study, published July 28 in the Archives of Internal Medicine, researchers tracked 191 overweight and obese women to determine the exercise prescription required to maintain a weight loss of 10% or more of initial body weight over two years.

The Study

• The women were instructed to eat between 1200 and 1500 calories a day.
• They were assigned to one of four groups. The groups were based on exercise intensity (moderate v.s. vigorous) as well as the number of calories burned through exercise – 1000 to 2000 kcal per week.
• The participants were encouraged to divide their exercise over five days a week and to exercise for at least ten minutes per session.
• They also had regular contact with members of the Health and Physical Activity Dept at the U of Pittsburgh.

The Results

• After six months, all of the women had lost weight.
• About half of the group lost 10% or more of their starting weight.
• However, after 2 years, only 47 (25%) of the overachievers were able to maintain their weight loss.

So how did the Fantastic Forty-Seven do it?

Researchers found that the women were averaging 275 minutes (1835 calories) of exercise per week. That’s 55 minutes a day on a 5 day schedule, or 40 minutes a day if you exercise every day.

As well, the women who exercised the most were also eating the least. On average, they ate 444 less calories than the women who exercised the least. It should also be noted that after crunching the numbers, the super group was eating 3108 less calories per week than the slacker group. And then when you add in the fact that they were also burning 1100 more calories per week, it’s no surprise that they did better than their chubby sisters.

Conclusion

Theirs: The addition of 275 mins/wk of physical activity,in combination with a reduction in energy intake, is importantin allowing overweight women to sustain a weight loss of morethan 10%. Interventions to facilitate this level of physicalactivity are needed.

Mine: Keeping in mind that I am a personal trainer and that I spend a good part of my day screaming for “one more rep”; I think that this research paints a realistic picture of the type and amount of activity needed to keep our society from getting fatter and fatter.

And before you say it, you do have 40-55 minutes of free time each day.

According to data collected from the annual Health Surveys for England between 1997 and 2006, rich old white people are more likely to participate in sporting activities than other demographic groups.

This also happens to be the demographic that carries the least amount of excess fat. Even worse, the fitness participation gap between rich and poor, black and white, old and young appears to be growing wider. So it seems that while more and more lily-white baby boomers are trying to get fit, the rest of the general population is getting fatter and lazier.

And before you say it, the rich actually have less free time than the rest of the great unwashed.

“Nobel Prize-winning behavioral economist Daniel Kahneman has found, however, that being wealthy is often a powerful predictor that people spend less time doing pleasurable things, and more time doing compulsory things and feeling stressed”.

“People who make less than $20,000 a year, for example, told Kahneman and his colleagues that they spend more than a third of their time in passive leisure — watching television, for example. Those making more than $100,000 spent less than one-fifth of their time in this way — putting their legs up and relaxing”.

“Rich people spent much more time commuting and engaging in activities that were required as opposed to optional. The richest people spent nearly twice as much time as the poorest people in leisure activities that were active, structured and often stressful — shopping, child care and exercise”.

So, no more excuses, get your rear in gear.

Here’s your inspiration…

Get off the couch!!!

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Coca Cola to End Canadian Obesity Epidemic

Today is an important day in the history of Canada. From this day forward, Canadians will recognize April 23 as the day Coca Cola came to our rescue and helped us save ourselves from the medical scourge known as obesity.

Because on this day, Coca-Cola Canada announced the launch of a national campaign to inspire Canadians to come together to find real solutions to this important issue affecting our society.

“This campaign aims to inform people about the concept of energy balance, educate them on our products and inspire Canadians to live more active, healthy lives,” said Nicola Kettlitz, president Coca-Cola Ltd.

Wait a second…that sounds like a big pile of marketing BS to me…let’s check the BS detector…

Yup, just as I suspected…total marketing BS.

If only we could have a little honesty injected into the discussion.

So…what do YOU think?

• Is Coca-Cola being honest?
• Or is it just marketing BS?

Reference

• Wall Street Journal

Make No Little Plans – Ontario to be the Healthiest Place in the World

I have no idea who holds the title right now, but they had better watch their extremely fit backs…because Ontario is about to take the world by storm and become the world’s healthiest people.

Ontario’s public health community recently released Make No Little Plans, the first-ever comprehensive strategic plan for the public health sector. The plan outlines the sector’s five shared strategic goals and eight collective areas of focus for the next three to five years.

Make No Little Plans is a roadmap that will help Ontarians become the healthiest people in the world, calling for strong partnerships across all sectors to work towards:

• Giving children the best start in life
• Improving the prevention and control of infectious diseases through immunization
• Getting more Ontarians to exercise more, eat better, not smoke and drink less alcohol
• Influencing municipal planning and policy to reinforce the strong link between community planning and health outcomes
• Strengthening the public health sector’s capacity, infrastructure and emergency preparedness

Sounds great…doesn’t it?

Especially when we consider that 60 % of all Ontario deaths in 2007 were attributable to five factors…

• smoking,
• unhealthy alcohol consumption,
• poor diet,
• physical inactivity
• and high stress

…and that Ontarians with all five of these risk factors are losing on average…almost 20 years of life.

And if that wasn’t bad enough, all of this unhealthiness has created an economic problem – 25% of all publicly funded health care costs are due to preventable illnesses – diabetes, heart disease, cancer, etc) – with that that number growing year after year after year.

And since no one wants to keep paying higher and higher taxes, the government is getting serious with their No Little Plan plan.

Fingers crossed that the plan works…because I am sick and tired of seeing my countrymen looking more like the uber-pudgy BEFORE picture than the super-studly AFTER picture.

I am also sick of seeing my taxes go up and up and up…but that shouldn’t come as a surprise.

So…what happens now?

To be honest, I have no idea. The No Little Plan calls for all sorts of sectors to be involved:

• the Provincial Government
• the Chief Medical Officer of Health
• Public Health Ontario
• Municipal Public Health Agencies
• and a whole bunch of other groups outlined in this snazzy venn diagram.

Does anyone see a potential problem?

I do….Nowhere amongst all these very smart and dedicated people do I see any mention of the PUBLIC.

I see no mention of parents groups or community associations or social activists or any other the other grassroots organizations that can turn a bunch of strangers into a tight-knit and vibrant community.

For example, I know a LOT of fitness professionals in Toronto who would be willing to donate their time & expertise to help make their city a fitter, healthier place. I also know members of my neighborhood residents’ association who would gladly donate their time and expertise to help create healthier, fitter neighborhoods across the city.

But no one is speaking to them. And that’s a shame.

Because in a world where social media gives power to the individual, governments really need to start moving away from their top-down approach to policy and start incorporating input from (and ceding power to) the grassroots.

– End of rant –

Seriously, I am excited that my provincial government is taking steps to help improve the health of it’s citizenry. It’s a truly noble and truly big plan. Something we could all be proud of.

“Make no little plans. They have no magic to stir men’s blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will never die, but long after we are gone will be a living thing, asserting itself with ever-growing insistency. Remember that our sons and grandsons are going to do things that would stagger us. Let your watchword be order and your beacon beauty. Think big.”

Daniel Burnham, Chicago architect. (1846-1912)

Reference

• News Release
• Strategic Plan
• Framework – pdf
• Make No Little Plans – full pdf
• Ontario’s Action Plan for Health Care

Super Scary Obesity Statistics

• Until 1980, fewer than one in ten people were obese.
• In 2010, 35% of Americans were classified as obese.

And it’s not just the US of A.

• In 19 of the 34 OECD countries, the majority of the population is now overweight or obese.
• OECD projections suggest that more than two out of three people will be overweight or obese in some OECD countries by 2020.

Maybe it’s time to do something about this???

99% of children are not getting enough exercise

Canada’s physical activity guidelines suggest that all children aged 5 to 17 years accumulate at least 60 minutes of moderate-to-vigorous physical activity every day.

Unfortunately,  99.5% of the 856 schoolkids (aged 10-12 years) enrolled in this study did NOT reach that 60 minute minimum.

In fact, of the average 16.7 hours per day of data collected per day, the average child spent…

• 13.3 hours (79.6%) being sedentary.
• 2.9 hours of their day (17.4%) engaged in light intensity activity
• and only 35 minutes for boys and 24 minutes for girls in the moderate-to-vigorous and vigorous activity ranges

Sadly, none of the girls and only 0.5% of the boys met the required minimum of 60 minutes of moderate-to-vigorous physical activity (MVPA) every day.

[box type=”note”]If you’re wondering what happened to the 24 – 16.7 =  7.3 hours that weren’t tracked by pedometer…..these were the hours that the ‘average kid’ spent SLEEPING.[/box]

Here is some more data for you to chew on…

• 22.6% of boys  performed 30 minutes of MVPA per day at least 6 days per week
  
• 5.4% of girls performed 30 minutes of MVPA per day at least 6 days per week
• 71.8% of boys accumulated 30 minutes of MVPA at least 3 days per week
• 39.6% of girls accumulated 30 minutes of MVPA at least 3 days per week
• Not a single child accumulated at least 90 minutes of MVPA at least 6 days of the week
• Only 2% achieved 90 minutes of MVPA on at least 2 days of the week (3.3% of boys, 0.9% of girls)
• When we drop the frequency down to 1 day per week, we see 16.8% of the kids performing 90 minutes of MVPA – with approximately 10% more boys than girls doing so (22.3% and 12.3%, respectively)

Conclusion

Our kids simply aren’t getting enough exercise….is it really so surprising that more and more of them are obese and being diagnosed with type 2 diabetes.

This study was conducted in urban Toronto. I have no idea how directly to apply this data to rural communities of other communities outside of Ontario, Canada. But I wouldn’t be surprised if the kids in your hometown are just as lazy as the ones in Toronto.

Reference

• Chronic Diseases and Injuries in Canada
• Project BEAT

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A Plan to Reverse Childhood Obesity

In January 2012, the Ontario Government got serious about childhood obesity and created the multisectoral Healthy Kids Panel …asking them to sketch out a framework designed to help us reduce childhood obesity by 20 per cent within five years.

Here is what they came back with:

1. Start All Kids on the Path to Health

1.1 Educate women of child-bearing age about the impact of their health and weight on their own well-being and on the health and well-being of their children.
1.2 Enhance primary and obstetrical care to include a standard pre-pregnancy health check and wellness visit for women planning a pregnancy and their partners.
1.3 Adopt a standardized prenatal education curriculum and ensure courses are accessible and affordable for all women.
1.4 Support and encourage breastfeeding for at least the first six months of life.
1.5 Leverage well-baby and childhood immunization visits to promote healthy weights and enhance surveillance and early intervention.

2. Change the Food Environment

2.1 Ban the marketing of high-calorie, low-nutrient foods, beverages and snacks to children under age 12.
2.2 Ban point-of-sale promotions and displays of high-calorie, low-nutrient foods and beverages in retail settings, beginning with sugar-sweetened beverages.
2.3 Require all restaurants, including fast food outlets and retail grocery stores, to list the calories in each item on their menus and to make this information visible on menu boards.
2.4 Encourage food retailers to adopt transparent, easy-to-understand, standard, objective nutrition rating systems for the products in their stores.
2.5 Support the use of Canada’s Food Guide and the nutrition facts panel.
2.6 Provide incentives for Ontario food growers and producers, food distributors, corporate food retailers, and non-governmental organizations to support community-based food distribution programs.
2.7 Provide incentives for food retailers to develop stores in food deserts.
2.8 Establish a universal school nutrition program for all Ontario publicly funded elementary and secondary schools.
2.9 Establish a universal school nutrition program for First Nations communities.
2.10 Develop a single standard guideline for food and beverages served or sold where children play and learn.

3. Create Healthy Communities

3.1 Develop a comprehensive healthy kids social marketing program that focuses on healthy eating, active living – including active transportation – mental health and adequate sleep.
3.2 Join EPODE (Ensemble Prévenons l’Obesité des Enfants – Together Let’s Prevent Childhood Obesity) International and adopt a co-ordinated, communitydriven approach to developing healthy communities for kids.
3.3 Make schools hubs for child health and community engagement.
3.4 Create healthy environments for preschool children.
3.5 Develop the knowledge and skills of key professions to support parents in raising healthy kids.
3.6 Speed implementation of the Poverty Reduction Strategy.
3.7 Continue to implement the Mental Health and Addictions Strategy.
3.8 Ensure families have timely access to specialized obesity programs when needed.

Unfortunately,  Canadian media ignored the entire report, except for the proposed ban on marketing high-calorie, low-nutrient foods, beverages and snacks to children under age 12.

• Ban Junk Food Ads to Fight Childhood Obesity: Report – CTV News

• Ontario mulling junk food restrictions to cut childhood obesity – Globe and Mail

• Government panel urges Ontario to ban marketing junk food to kids under 12 – National Post

• Ban marketing of junk food to kids under 12, report recommends – Toronto Star

• Report urges Ontario ban on marketing junk food to kids – CBC

Instead of focusing on the health of our kids, they decided that the real story was the potential restriction of the rights of processed food producers to convince our children to crave ‘food’ that promotes obesity, heart disease, diabetes and cancer.

Well done Canadian media…I’m looking forward to your next story on childhood obesity and how we have to do something about it.

Jerks.

Reference 

• No Time to Wait: The Healthy Kids Strategy
• Ban Junk Food Ads to Fight Childhood Obesity: Report – CTV News

• Ontario mulling junk food restrictions to cut childhood obesity – Globe and Mail

• Government panel urges Ontario to ban marketing junk food to kids under 12 – National Post

• Ban marketing of junk food to kids under 12, report recommends – Toronto Star

• Report urges Ontario ban on marketing junk food to kids – CBC

How to (not) Make Your Child a Junk Food Addict

Obviously no one wants to make their child a junk food addict.

Unfortunately…a new study out of Australia (conducted on rats) “suggests that pregnant mothers who consume junk food actually cause changes in the development of the opioid signaling pathway in the brains of their unborn children. This change results in the babies being less sensitive to opioids, which are released upon consumption of foods that are high in fat and sugar.

In turn, these children, born with a higher “tolerance” to junk food need to eat more of it to achieve a “feel good” response.

The Science

Researcher fed one group of soon-to-be-a-mommy rats a normal rat food diet and a second group a range of human “junk foods” during pregnancy and lactation.

Junk Food Diet

• peanut butter,
• hazelnut spread,
• chocolate-flavored biscuits (cookies),
• extruded savory snacks,
• sweetened multigrain breakfast cereal,
• ham- and chicken-flavored processed meat,
• and a mixture of lard and standard rat chow

After the rat pups were weaned, the pups were given daily injections of an opioid receptor blocker….which blocks opioid signaling. This in turn lowers the intake of fat and sugar by preventing the release of dopamine.

Test results showed that the opioid receptor blocker was less effective at reducing fat and sugar intake in the pups of the junk food fed mothers, suggesting that “perinatal exposure to high-fat, high-sugar diets results in altered development of the central reward system, resulting in increased fat intake and altered response of the reward system to excessive junk-food intake in postnatal life“.

Or in layman’s terms…Garbage In : Garbage Out.

Reference

• FASEBJ
• EurekAlert

It’s Official….Canada is Fat

As Canadians, one of our favorite pastimes is poking fun at America’s shortcomings…gun violence, PED scandals, obesity, etc…

Unfortunately, according to new research out of UBC, Canadian obesity levels are at an all-time high. True, they’re not at American levels yet, but darn it all…we’re trying to catch up.

• Published today in the Canadian Journal of Public Health, Dr. Carolyn Gotay’s study provides the first comprehensive look at adult obesity rates across Canada since 1998, complete with “obesity maps.”

• And according to Prof. Gotay, “Our analysis shows that more Canadians are obese than ever before – on average, between one fourth and one third of Canadians are obese, depending on the region.”

The Maritimes and the two Territories had the highest obesity rates from 2000 to 2011 – more than 30 per cent of the population in these regions is estimated to be obese. British Columbia had the lowest overall rates, but obesity still increased from less than 20 per cent to almost 25 per cent. Meanwhile, rates in Quebec remained below 24 per cent.

And if it wasn’t bad enough that we’re turning all blubbery thanks to our poutine addiction, Dr. Gotay also reported that “in Canada, the estimated cost of obesity to the economy was $4.6 billion in 2008, up approximately 20% from the year 2000.

And at a time when Canadian governments are scrambling to balance budgets, that $4.6 billion could sure come in handy.

Reference

• UBC
• OECD
• CPHA

Before my American readers think all us Canadians are giant A-Holes for making fun of American culture, please try to remember that living next door to the world’s superest superpower sometimes makes us just a wee bit defensive. Don’t take it personally, some of us have transcended this inferiority complex and love our American neighbors…warts and all.

BTW, I just wanted to congratulate you on finally realizing that the Canadian style of football is waaaayyyy better than the old “3 yards and a cloud of dust” NFL. Maybe RG3 et al can send some of their fat contract money up to the Saskatchewan RoughRiders.

The Cure for Obesity

Earlier today, I discovered the cure for obesity… and it isn’t a diet or a fitness program or a supplement or a drug or a surgery, medical device, hypnotism or magic pill.

It’s a single paragraph from little self-help/positivity book that I have never read and is wrongly attributed to Charlie Chaplin.

And it goes like this…

“As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything the drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is “LOVE OF ONESELF“.

And IMHO, love of oneself means…

• Eating food that nourishes your body…not junk-food programmed to activate the pleasure centers in your brain
• Being physically active every day…not sitting on your butt watch crap tv shows
• Spending time with ‘real-world’ friends…not just your Facebook ‘friends’
• Getting enough sleep to recharge for the next day
• Drinking more water and less soda
• Resisting negative peer pressure
• Developing positive willpower
• Ignoring what you want…for what you need
• Etc, etc, etc….

Reference

When I Loved Myself Enough

As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth.
Today, I know, this is “AUTHENTICITY“.

As I began to love myself I understood how much it can offend somebody. As I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me.
Today I call it “RESPECT“.

As I began to love myself I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to
grow.
Today I call it “MATURITY“.

As I began to love myself I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm.
Today I call it “SELF-CONFIDENCE“.

As I began to love myself I quit stealing my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.
Today I call it “SIMPLICITY“.

As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything the drew me down and away from myself. At first I called this attitude a healthy egoism.
Today I know it is “LOVE OF ONESELF“.

As I began to love myself I quit trying to always be right, and ever since I was wrong less of the time. Today I discovered that is “MODESTY“.

As I began to love myself I refused to go on living in the past and worry about the future. Now, I only live for the moment, where  everything is happening.
Today I live each day, day by day, and I call it “FULFILLMENT“.

As I began to love myself I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally.
Today I call this connection “WISDOM OF THE HEART“.

We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born.
Today I know “THAT IS LIFE“!

• The text above was written by Kim & Alison McMillen as “When I Loved Myself Enough“

Is Phys Ed Making a Comeback?

It feels like we have just entered into some sort of Bizarro world my friends.

We all know that politicians will say anything to get elected.

• They’ll promise lower taxes
• They’ll promise increased services
• They’ll sell over their first-born child if it will get them into office.

Because of this, you can imagine my surprise when I read that the wanna-be Premier of Ontario, Mr. Tim Hudak, is promising that “Ontario school kids would get 45 minutes of mandatory physical activity in school in addition to phys ed classes as part of a Progressive Conservative prescription for a healthier province“.

Which is weird considering that for years and years, school boards and politicians have been removing physical activity from schools as a non-essential part of the school day.

As if our overweight, diabetic, ADHD suffering kids couldn’t use a little extra bit of exercise.

Is common sense coming back to politics???

Reference

• Toronto Star

Canker Cure Cures Obesity?

Back in 2009, U of Michigan researcher Dr. Alan Saltiel published a study indicating that the genes IKKE and TBK1 have a major impact on metabolic balance and obesity.

His research indicated that when someone cuts calories in an attempt to lose weight, IKKE and TBK1 become active and “act together as a sort of brake on metabolism.”

• You want to lose weight
• You go on a diet
• You cut calories
• IKKE and TBK1 become active
• Your metabolism slows down
• Weight loss stops
• You get frustrated…
• Eat a box of Krispy Kremes
• And gain back all that body fat

Based on his thesis, Dr. Saltiel went searching for compounds that…

• would inhibit the expression of IKKE and TBK1
• prevent reduced-calorie metabolism slowdown
• help calorie-counting dieters lose weight

Using high-throughput chemical screening, the researchers came upon an approved off-patent drug – Amlexanox. Currently, amlexanox is being used to treat canker sores in the US  and asthma in Japan for the past 25 years.

Here Comes the New Research

After discovering that amlexanox may be a cure to the IKKE and TBK1 weight loss dilemma , Dr. Saltiel organized a study of the effectiveness of amlexanox as a weight-loss drug on a group of lab mice.

Credit: Shannon Reilly

Here’s what they found…

Treatment of obese mice with amlexanox…

• elevated energy expenditure (caloric burn)
• through increased thermogenesis (heat production),
• producing weight loss,
• improved insulin sensitivity (lowering risk of type 2 diabetes)
• and decreased steatosis (fatty liver).

As if that wasn’t enough: Because of its record of safety in patients, amlexanox may be an interesting candidate for clinical evaluation in the treatment of obesity and related disorders.

Conclusion: Because of its record of safety in patients, Dr. Saltiel believes that amlexanox may be an interesting candidate for clinical evaluation in the treatment of obesity and related disorders.

What’s Next?

As it stands right now, Dr. Saltiel doesn’t know “if humans respond with the same pathway, or if the discovery of amlexanox’s effectiveness in mice can lead to a compound that is safe and effective for treating obesity and diabetes in humans.

To find out, Saltiel is…

1. Teaming up with clinical-trial specialists at U-M to test whether amlexanox will be useful for treating obesity and diabetes in humans.
2. Working with medicinal chemists at U-M to develop a new compound based on the drug that optimizes its formula.

Fingers crossed people. If we’re lucky, this canker cure could cure corpulence (aka obesity).

Reference

• Science Daily
• Nature Medicine
• Cell
• Medline

Reebok: Live With Fire

Back in the olden days, before I started blogging as Health Habits, I ran a pretty darn successful personal training business up here in Toronto.  I trained clients six days a week and helped other trainers grow their knowledge & client base.  And I felt pretty good about my contribution to make the world just a little bit healthier, fitter & sexier.

But it wasn’t enough. There were only so many hours in the day that I could work with clients.

• So…I started Health Habits. And after a few months, I started interacting with all these awesome people who had found my blog.

But that wasn’t enough. It’s really hard for us wee fitness bloggers to get noticed by Google. (Google still favors the big guys Men’s Health, Women’s Health, Livestrong, etc).

• So…I started messing around with social media…Twitter, Facebook, Google+, Pinterest.  And after another few months, I started interacting with a whole new group of people interested in talking about health & fitness.

But it still isn’t enough.

To really have an major effect on the health & fitness of people around the world, you need money and global brand recognition and celebrities and more money for advertising…print, online & tv.

And that’s where a company like Reebok can play a super-important role in helping turn around our current global culture of obesity, inactivity and poor health.

Here’s the deal…Reebok has recently launched a new brand/clothing line/advertising campaign called Live with Fire.

And as with most sport/fitness ad campaigns, Reebok has put together a bunch of extremely motivational commercials focusing on a bunch of uber-fit athletes. Believe me, this first commercial will get you pumped.

However…unlike the typical sporting goods ad campaigns, Reebok is going beyond the typical hero worship commercial. Reebok seems to be really, really serious about getting Joe Six-Pack and Suzy Soda-Pop to see these athletes not only as role models…but as actual human beings who have to work really hard to be as fit as they are.

• Reebok isn’t selling us the dream of being a pro athlete.
• They’re trying to sell us a potential reality….of what we can be if we work at it….if we Live with Fire.

And of course….if we choose to buy a whole bunch of Reebok gear, then I’m sure that’s fine with them too. They are a business after all.

It’s brilliant. We all know that we need to eat better…and move better…and live better. But most of us are also lazy as hell.

And that’s where the mega-bucks and brand recognition of Reebok can have an effect far greater than anything little ole Health Habits can do.

So, check out the Live with Fire videos and spread the word to all your friends who NEED some motivation to get in shape.

And if you want to tell them about Health Habits at the same time…I would appreciate it.

Thanks in advance.

Excess Sugar Linked to Cancer

I’ve got some bad news for everyone who started off their morning with a big bowl of sugary cereal…or a couple of donuts…or cinnamon-raisin bagels…or a giant coffee shop muffin…or a high-cal-caffeine-sugar bomb from Starbucks.

In a new study, Dr. Custodia Garcia-Jimenez has discovered that “high sugar levels increases the activity of a gene widely implicated in cancer progression”.

Dr Garcia Jimenez’s research investigates “how cells in the intestine respond to sugars and signal to the pancreas to release insulin, the key hormone that controls blood sugar levels. Sugars in the intestine trigger cells to release a hormone called GIP that enhances insulin release by the pancreas.

His research showed “that the ability of the intestinal cells to secrete GIP is controlled by a protein called β-catenin, and that the activity of β-catenin is strictly dependent on sugar levels.

What Does This Mean To YOU?… 

• Increased activity of β-catenin is known to be a major factor in the development of many cancers and can make normal cells immortal, a key step in early stages of cancer progression.
• Dr Garcia Jimenez’s study tells us that high (but not normal) sugar levels induce nuclear accumulation of β-catenin and leads to cell proliferation.
• Ergo…high sugar = increased activity of β-catenin = normal cells become cancerous

Which means…if you are eating the Standard American Diet (high in processed carbs & sugar)…not only are you increasing your odds of obesity, insulin resistance and type 2 diabetes…you ARE increasing your odds of dying from pancreatic cancer or colon cancer.

If this bothers you, and you want to make a change, might I suggest you download my FREE eBook – A Paleo Diet for the 21st Century.

Reference

• AlphaGalileo
• Molecular Cell

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Lose Weight with Electro-Shock Therapy

A new study, published in the journal Obesity and Weight Loss Therapy, has found that cranial electrotherapy stimulation was able to amplify the weight loss effects of both…

• Low Calorie diets
• Low Carbohydrate diets

The Science

After 2 months of simultaneous treatment with electric stimulation and diet there was an average weight loss of…

• 7.07 kg in the reduced calorie diet group
• 9.48 kg in the ketogenic/low-carb diet group

whereas in the non-electric stim groups, the researchers observed an average weight loss of…

• 5.9 kg in the reduced calorie diet group
• 7.17 kg in the ketogenic/low-carb diet group

This means that the electric stimulation participants lost…

• 20% more body-fat on a low-cal diet
• 32% more body-fat on a ketogenic/low-carb diet

What does this mean to you?

Maybe nothing. If you take a look at how the experiment was conducted, you will notice that in addition to following the prescribed diet, the “Food-Watcher” group were asked to use the device twice a day before meals. The control group were not provided with a “fake” version of the “Food-Watcher” to simulate cranial electrotherapy stimulation.

In my mind, this lack of blinding presents a significant problem.

On one hand, you have a group of people being asked to cut calories and/or cut calories and eliminate carbohydrates from their diet. On the other hand, you have a group of people being handed a magic box designed to help potentiate their diet.

• Which group is going to be more motivated?
• Which group is going to be more hopeful?
• Which group is going to lose more weight?

So, do we ignore this research?

Nope…we accept it with all it’s flaws, and wait for another study…without an obvious a placebo effect to cast doubt upon it’s findings.

‘Cause the idea of a magic weight-loss machine seems pretty cool to me.

Reference

• Obesity and Weight Loss Therapy
  

The Immorality of Obesity

Last week, media mogul Rupert Murdoch pissed off a whole bunch of people with the following tweet about a woman in New York who suffered injuries when the sidewalk she was walking on collapsed out from under her.

Obesity apologists all around the twitterverse were freaking out…hunting and pecking out expletive-filled anti-Murdoch tweets and blog posts. It was a veritable orgy of obese indignation.

And yet…it got me thinking.

• Why is it that so many people in our society feel free to mean so damn nasty to fat people?
• Why is it a character flaw to be fat?

We all have bad habits. We all do things that aren’t 100% healthy for our bodies.

Even personal trainers like me.

For example, this past Saturday night, I spent about 5 hours…

• sitting on my butt
• watching Hockey Night in Canada
• and drinking beer with friends and having one heck of a fun evening.

Does this make me a bad person?

Would it have made me a bad person if (instead of being an uber-healthy personal trainer) I had been that 400 lb woman who fell through the sidewalk?

Maybe it’s time we create a little separation between people and their actions.

Obesity and related lifestyle medical conditions ARE a significant medical problem….costing millions and millions of dollars. But instead of being a giant A-hole like Rupert Murdoch or a Fat-Apologist like the Jezebel blogger I linked to, maybe we should focus on the actions that have led to increased rates of obesity, type-2 diabetes, heart disease, etc…

• Maybe we have a little more sympathy for people who make poor decisions,
• And a little less sympathy for people who exploit those bad decisions for financial & political gain

Aspire Assist = Medically Assisted Bulimia

It shouldn’t come as a surprise to anyone, but we now live in a topsy-turvy world where….

1. Obesity is a major medical and financial problem.
2. Young girls (and now boys) are under a lot of peer pressure to NOT BE FAT.

As a result of #2, doctors tell our kids that bulimia is very, very, very bad and that instead of binging & purging, they should eat a healthy diet and be more physically active.

Unfortunately, as a result of #1…

• We have also seen an explosion in the number of people undergoing major surgery to help them lose weight, and
• We have the creation and medical approval of the AspireAssist Aspiration Therapy System…

A medical device which replaces a bulimic’s fingers with….

1. A tube which is surgically implanted in the stomach and is attached to…
2. A Skin-Port which is equipped with a valve which is attached to…
3. A battery operated pump which…
4. Sucks a portion of your stomach contents out of your gut…
5. And mechanically vomits/poops them into your toilet.

Don’t believe me?

If that wasn’t gross enough for you…here is a real-life example of the AspireAssist Aspiration Therapy System in action.

Does anyone else see the irony here???

• Self-directed bulimia is BAD
• Medically-assisted bulimia is GOOD

This is quite a society we are building here. Idiocracy…here we come.

The 2013 Fitness Bullshit Detector

Every January, millions of people resolve to…

• Lose weight
• Get fit
• Get strong
• Get healthy

And every January, a bunch of  douchebags try to take advantage of those people with their bullshit health & fitness products.

This year, I thought that I would help everyone who has resolved to make 2013 they year that they finally get in shape by creating a 2013 Fitness Bullshit Detector (FBD).

FBD Tip #1

If someone promises that you can lose 7 pounds in 7 days…it’s bullshit.

FBD Tip #2

If someone offers a revolutionary new “shortcut”…it’s bullshit.

FBD Tip #3

If someone has a secret for “killing lower abdominal fat”…it’s bullshit.

FBD Tip #4

If someone has gone from “string-bean” to “bodybuilder” all thanks to one weird secret…it’s bullshit.

FBD Tip #5

If someone has discovered a “weird spice” or suggests that cinnamon rolls can make you lean…it’s bullshit.

FBD Tip #6

And if someone tries to convince you that 7 Odd Foods are the secret to an uber-lean belly…it’s bullshit.

FBD Tip #7

I hope these specific examples have helped make my point…..that if it sounds just a little too good to be true, it probably is…or in other words…it’s bullshit.

Five Weight Loss Secrets the Experts Will Never Tell You

The weight loss industry is a multi-billion dollar business. It’s a multi-billion dollar business which combines recycled weight-loss theories with new celebrities year after year. It’s a multi-billion dollar business which sells the promise of transformation…while secretly hoping that you never succeed.

Today, I thought I would let you in on a few of the secrets that they will never mention in their weight loss books.

• All Diets Work

Whether they have you counting calories, restricting food groups or modifying when you’re allowed to eat, almost everybody will lose weight at the beginning of a new weight loss program. Their program is not nearly as special as they want you to believe.

• All Diets Fail

Most people already know the difference between diets that make you lean and diets that make you fat. The problem isn’t lack of knowledge…it’s lack of consistency. The world’s most perfect weight loss diet is 100% useless if you don’t follow the rules.

• Following the Rules Can Be Extremely Uncomfortable

In addition to being affordable and almost-always available, a large percentage of us rely on junk food to modulate hormones and neuro-chemicals in an attempt to reduce stress levels and make raw nerves feel…less raw. It’s the same reason why other people drink, do drugs, beat their spouses, etc. When you take away your emotion-soothing foods, you may be able to rely on willpower for a while as you try to ignore your “stuff”, but eventually, your willpower won’t be strong enough…and the siren’s call of Ben & Jerry may just be too strong for even the most awesome of celebrity endorsed diets.

• Uncomfortable Doesn’t Mean Impossible

No matter how much you rely on junk food, there are psychological, neurological and nutritional approaches that can help reduce your dependence on food to modulate your emotions. And most of them are free or at least very reasonable. MP3s of guided meditations, brain wave entrainment and/or hypnosis require very little cash and almost zero effort from you…and can be very, very helpful. Supplements like Chill Pills cost less than $1 a day and can have a profound effect on your mood. Dr. Judith Beck lowers the cost of using Cognitive Behavior Therapy as a weight loss aid by laying out her techniques in her book – The Complete Beck Diet for Life.

• You are Your Best Diet Guru

No weight loss expert will ever know what it’s like for YOU to lose weight. They won’t feel your cravings…or have to resist your urges to snack late at night…or have tell your friends that you will be eating a bowl of chicken vegetable soup instead of sharing their giant platter of Nachos Supreme!!! But then again, they can’t judge how your body responds to a week of Intermittent fasting or how peri-workout nutrition has helped you gain muscle and lose fat at the same time. They can’t make the very specific observations and adjustments that will help you overcome your weakness while maximizing your strengths and advantages.

What should you do with this info?

I have met and talked with a lot of weight loss gurus over the past decade…and most of them are pretty decent people with an honest desire to help overweight people lose weight and get fit. They realize that there is no perfect diet. They realize that what works for you might not work for me. They realize that weight loss can be a long, drawn-out, incredibly frustrating endeavor.

Unfortunately, if they wrote that in their book… NO ONE would buy it.

So…take what you read in a diet book with a giant grain of salt. Think about the theory behind the weight loss plan. Think about how easily you would be able to integrate that plan into your lifestyle. And if you decide to take the plunge, pay attention to how your body, mind and emotions respond. And be ready to make tweaks to customize a “one-size-fits-all” diet to make it fit your life.

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