Nutrition

Research word

Nutrition, Research, Weight Loss June 11, 2019

Research: Low-carb diets may increase risk of heart disorder

Low carbohydrate diets are not without risk.  

Low carbohydrate diets are at near epidemic levels and you cannot walk in a gym and throw a rock without hitting a half-dozen people that are currently following one form of the diet or another.   Restricting carbohydrates has become a popular way to lose weight quickly in recent years.  There are many different low-carbohydrate diets to include the Adkins, ketogenic, paleo, Protein Power and South Beach diets.  The low-carbohydrate books would like you to think that carbohydrates are the enemy, but reducing your carbohydrate intake might not be the panacea for good health that they want you to believe it is.  

 
Myth

Nutrition, Weight Loss June 8, 2019

Myth: Natural sugars are better for you.

Sugars are sugars to your body.

Natural sugar refers to sugars that occur naturally in foods.  Sugar is found in nature in foods such as fruits.  Although fruit contains the much-vilified fructose that is found in high fructose corn syrup, it is in much lower levels in fruit than a soda.  The problem is not the source of the sugar but the refining.  

 
research

Exercise, Nutrition, Research, Weight Loss June 4, 2019

Research: Combined dietary and exercise results in superior weight loss

Dietary and exercise combined are superior for fat loss than diet alone.

If you are like most Americans and you look in the mirror, you most certainly notice that your fat storage is around your belly.   Sure we all want abdominals of steel, but in reality, it is extremely unlikely most fo use will get there.  You can do crunches until your eyes meet and you will still be a little soft in the middle.  It has long been recognized that a slim waistline is made in the kitchen and not the gym, but many people have assumed that this means that the gym or exercise is not needed.   

 
Milk

Nutrition, Weight Loss June 3, 2019

Milk alternatives, Part 2: Lactose-Free Milk

Lactose-Free Milk

Many American’s suffer from lactose intolerance.  The risk of suffering from this ailment increases with your age.  The simple pleasure of cheese, milk, and ice cream can make the sufferer quite ill in little no time after consumption.  I could not imagine being unable to enjoy these treats.  You could take lactase pills or lactose-free dairy products.  One example is Fairlife Milk which I wrote about last week.  Another example is Lactaid or the look-alikes in your grocery store.  

 
Myth

Nutrition, Weight Loss June 1, 2019

Myth: More water equals more weight loss.

Drinking more water will not shed off the pounds.

Many experts, myself included, recommend drinking more weight to help with weight loss.  The belief is that more water will increase calories burned and decrease calorie intake by improving satiety.  There is no doubt in my mind that water is vital for human existence.  It makes up the majority of your body.   The question is whether water is a magical cause of weight loss and will it make the pounds fly off.  

 
Editorial

Nutrition, Weight Loss May 29, 2019

Editorial: My scale is a dirty liar!

Scales misrepresent your weight more than you think.

Nearly all dieters use a scale to judge their weight loss success and all of us have looked down at the scale dejected when we did not see the success we expected.  I, personally, have gone from 231 to 224 pounds in 2 months.  I would have expected to lose about 16 pounds but yet I have lost only 7 pounds.  It is easy to lose confidence when there is less progress denoted on the digital scale.

 
Recipe-Word

Exercise, Nutrition, Weight Loss May 26, 2019

Recipe: Pink Berry Strawberry Smoothie

Ok, I feel like a pro at smoothies. I have made them for years and authored at least 20-30 recipes.  I drink them several days a week, and I feel better if I have one. I think the pink and purple or citrus smoothies are my favorites, but I can tolerate some of the green ones.  This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber, and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife nonfat milk for protein and fluid.  The berries add enough sweetness to absolve the need for sugar.   This simple smoothie has enough fiber and protein to keep you full all morning long.