Carbohydrates Are Your Friend

Posted on April 26, 2008. Filed under: Carbohydrates | Tags: , , , , , , , , |

There’s a lot of hype about carbohydrates. The problem is, that most of our food has become processed and refine and therefore, void of any nutrients or fiber. Consequently, food is rapidly metabolized into glucose which raises the the blood glucose and insulin levels. Ultimaltely making us hungry again. Also, the additives and preservative in the processed food damages our cells and slows down our metabolism.

Carbohydrates are a necessary energy source and good carbs provide the essential nutrients and fiber to keep us healthy.

The below is taken from Chapter 4 of  Dr Mark Hyman’s Book, Ultra Metabolism (these are his words, not mine)

 I agree with him and since he has more credentials than I do, I will document my thoughts using his words

Your body needs carbs, just like it needs fats and proteins. Without the right carbs from whole plant foods such as fruit, vegetables, whole grains, nuts and seeds, you won’t get all the vitamins, minerals and fiber needed to run your metabolism at top speed. This makes healthy weight loss very difficult.

Any weight that you do lose on a low-carb diet eventually backfires when you come off from the diet. You will lose very little, but since you’ve slowed down your metabolism, you will gain back everything you’ve lost, plus a lot more.

As  explained in a previous lesson, this is because every time you take in too few calories, your body goes into starvation mode to conserve your stores of energy (fat). So you start losing a little bit of fat and muscle-but when you gain the weight back (and a little more), you gain it all back as fat.

The result is that each time you diet, the percentage of fat in your body goes up, and the percentage of muscle in your body goes down. The key is to eat the “right” carbs. The “right” carbs are carbs that come from real food.

Here are some examples of good carbs:

– fresh fruits
– fresh vegetables
– beans
– nuts
– seeds
– whole grains

Feel free to pile your plate up with whole grains. They’re loaded with fiber, which cleans out your colon, keeps your stomach full for a long time, and helps you blood sugar stay level. This evens out your mood throughout the day and gives you a nice, steady supply of energy. Fresh fruits and vegetables are more of the “right” carbs. They not only contain fiber, but they’re full of enzymes and antioxidants to keep you healthy, reduce oxidative stress, and reduce inflammation. All of this will help you lose weight.

A final example of good carbs: beans. Beans are just as full of fiber as whole grains are, but they’re also full of protein, which your body needs, for example, to build and repair muscle.

Here a simple rule: if you are eating carbs that came directly from nature, then they are okay. But if the carbs you are eating have been processed in any way, they are likely to make you gain weight. So stay away from those.

UltraMetabolism can give you an even more detailed list of foods full of healthy carbs, as well as carbs to stay away from (such as most breads, crackers, canned vegetables, etc.)

By eating the right carbs, you won’t have to worry about counting calories. You will have natural portion size
control and appetite control. Eating the right carbs gives you another advantage, too. When you load your diet up with “good” carbs, you also end up loading up on antioxidants, without even trying.

Antioxidants are very important to your health for several reasons,  and many of the good carbs are rich in antioxidants. These are the molecules that prevent your body from rusting
on the inside. Vitamin A, Vitamin C, Vitamin E, and selenium are all powerful antioxidants. You can find these and many other antioxidants in the same foods that help you lose weight without you having to count calories.

The problem is that most people aren’t on a natural, whole-foods diet. They eat foods that have been processed so much that there are no antioxidants left in them. This leaves people eating this food with no defense against internal rusting. The result is that they become unhealthy and gain weight.

 For more information see www.ultrametabloism.com

 

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Trans Fat Makes You Fat

Posted on April 19, 2008. Filed under: Trans Fat Dangers | Tags: , , , |

In his book, UltraMetabolism, by Dr Mark Hyman he says:

Highly processed and nutrient-devoid ingredients “pretend” to be food and can interfere with your metabolism, according to Hyman. Trans fats — often lurking in cookies, crackers, margarine, and fast food — are well known for raising total and LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol. They also thwart dieters’ best efforts by binding to cell receptors that regulate metabolism.

 “They slow metabolism and fat burning, and reduce insulin sensitivity, so you’re more likely to gain weight,” Hyman says. Although the government did well by requiring food manufacturers to list trans-fat amounts on labels, buyers beware: Companies can label their products “zero trans fats” if a product contains less than 0.5 gram per serving. But even trace amounts of trans fats hinder metabolism, so to steer clear, Hyman recommends scouring ingredient lists for “shortening” or any type of “partially hydrogenated” vegetable oil.

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Age Related Weigh Gain is Preventable

Posted on April 15, 2008. Filed under: Weight Control | Tags: , , , , , |

Extra Weigh Gain as Women  Get Older – is Preventable!

Why do women gain weight at menopause? What can they do to shed those extra pounds? And can an older woman exercise too much?  Taken from an article By Jacqueline Stenson Contributing editor MSNBC.

It’s not clear exactly why the pounds pack on though, says Stuenkel, a professor of medicine at the University of California, San Diego. There’s debate over whether it’s mostly due to hormonal changes or other factors that are related to aging.

Doctors do know that hormone replacement therapy doesn’t seem to prevent weight gain, she says. “And there’s no question that our metabolism decreases, and our calorie requirements to maintain our weight decline,” she says.

Unfortunately, that means that menopausal women may need to eat fewer calories or burn more through exercise in order to stay at the same weight. And to lose weight, they’ll need to work even harder, probably in both areas.

“It’s no magic bullet,” says Stuenkel. “It comes back to the things we always say — diet and lifestyle.”

One study found that women who do work at diet and exercise can stave off weight gain as they enter menopause — and stay healthier, too. The Women’s Healthy Lifestyle Project involved more than 500 premenopausal women, half of whom were instructed to follow a reduced-fat, 1,300-calorie diet and increase their physical activity (to burn 1,000 to 1,500 calories a week through exercise), while the other half did not follow any special intervention.

Results published in the journal Circulation showed that during nearly 4.5 years of follow-up, the women who worked hard at diet and exercise did not gain weight but actually lost an average of .2 pounds. Meanwhile, those in the other group gained an average of 5.2 pounds — roughly a pound a year. The women in the intervention group also were healthier with regard to their blood pressure, cholesterol, and blood levels of glucose and insulin.

While health experts often recommend 30 minutes a day of moderate physical activity to boost health, many endorse much more — 60 to 90 minutes a day — for weight loss.

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Trans Fat is the Reason for Health Problems

Posted on April 12, 2008. Filed under: Trans Fat Dangers | Tags: , , , , , , , , , , , , , , |

How it All Started:
Trans fat was introduced into the American diet in the 1980’s with the “fat free” fad. Because we realized that saturated fat was bad for us, fodd manufactured began using trans fat instead. Thrity years later, we realize many of  the problems we had today,  are due to trans fat.

What is Trans Fat?
Trans fats are fats produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, a spreadable tub margarine is less hydrogenated and so has fewer trans fats than a stick margarine.

 How the Government is fooling You:
In January 2006, the government required that all food labels be labeled with the amount of trans fat.

However,  tne FDA lets food manufacturers claim zero grams of trans fat as long as the product has less than half a gram per serving. Eat a few servings of these and other ostensibly trans-free products each day and, without even knowing it, you might end up consuming considerably more trans fat than you should, according to the nonprofit Center for Science in the Public Interest (CSPI)the nonprofit Center for Science in the Public Interest (CSPI). http://www.fda.gov/FDAC/features/2003/503_fats.html

 Trans Fat Raises Cholesterol:Saturated fat and trans fat raise LDL cholesterol levels in the blood. Dietary cholesterol also contributes to heart disease. Therefore, it is advisable to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.  (http://www.fda.gov/FDAC/features/2003/503_fats.html)

 Trans Fat is Implicated in Heart Disease, Diabetes, and Other Chronic Conditions:
Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation,  an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. While you should limit your intake of saturated fats, it is important to eliminate trans fats from partially hydrogenated oils from your diet. http://www.hsph.harvard.edu/nutritionsource/transfats.html

 Products Containg Tran Fat:
Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods.

Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries and onion rings, also contain a good deal of trans fat.

Mayo Clinic States:
Trans fat: Avoid this cholesterol double whammy. Trans fat raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol. Find out more about trans fat and how to avoid it. http://www.mayoclinic.com/health/trans-fat/CL00032

Harvard School of Public Health States:
What is becoming clearer and clearer is that bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. The key is to substitute good fats for bad fats. http://www.hsph.harvard.edu/nutritionsource/fats.html

 
 

 

 

 

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    How diet and lifestyle can increase disease risk or keep us healthy – – – – – – – – – – – – -The food we eat can either cause or prevent health problems and disease.

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