Progress Report: 31 May 2019
The no progress, progress report.
I am moving on four weeks from my last PT test and my diet continues to suffer. The good news is that my weight is stable.
May 2019
Research: Substantial fat loss may lower risk of heart disease in normal weight individuals
Substantial fat loss reduces inflammatory markers for cardiometabolic disease in normal-weight individuals
I know after reading the title, you are asking yourself the question “How can someone be of normal-weight and safely lose body fat?” The question is can someone be of normal-weight and still have too much fat and the answer is absolutely “yes”. If you have a low amount of muscle mass and are very inactive, you will accumulate fat in the midsection and around your organs. This is called viceral fat or central obesity and the accumulation of fat, especially in visceral area, is consider to be a significant risk factor for several chronic diseases such as diabetes type 2 and heart disease.
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.
Research: Exercise will not worsen sleep
Evening exercise does not appear to disrupt sleep or alter energy intake.
Just about anyone who has trouble sleeping has filled out a sleep hygiene questionnaire and received education to avoid exercise within 4 hours of bedtime because it will disrupt sleep and make you hungrier. In today’s culture, following this advice makes evening exercise nearly impossible. If you are like me, you are lucky to be home by 5:30 p.m.
Happy Memorial Day
I hope everyone has a great weekend, but as you head off the rocket launches, picnics, or family gatherings, think about what this weekend is about….
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.
Myth: You will be healthier with less fat in your diet.
Not all fats are bad.
Several years ago, every medical and nutrition expert recommended that we avoid fats in our diet. Basically, the entire school-age population was taught in health class and on Saturday infomercials that we should eat a low-fat, high-carbohydrate diet. The problem is that this advice does not pass the muster of nutrition science.
Progress Report: 24 May 2019
One last start! Summer is nearly here and if the weather is any indication, it is already that time. I was looking forward to more…
Research: Resistant dextrin may assist with weight loss
Resistant dextrin may improve insulin resistance and assist with weight loss.
Recently, I have noticed a new ingredient in many of the cereals I eat. The additive is a compound called resistant dextrin. Dextrin is a soluble gummy substance or prebiotic that is obtained by hydrolysis of starch, used as a thickening agent and in adhesives and dietary supplements. Resistant dextrins are a class of soluble fiber isolated from wheat or corn that is believed to reduce the glycemic response and promote satiety. Dextrins are also believed to also improve insulin resistance and assist in the management of type 2 diabetes. It is hypothesized to absorb water and should expand the gut and reduce your appetite, but there is limited evidence that prebiotics improves insulin resistance or reduce weight.
Editorial: The truth about energy drinks
Are energy drinks bad for you?
We have all been there. It was a long night and you tossed and turned. You may have had a late night of work followed by a dinner that haunted you. You may have even had a nightcap or two. Now, it is 9 am and you are dragging at work or school. Now, that energy drink is calling your name. It really is easy to give in and reach for a tall, monster-sized drink of instant octane in the cooler. The questions are if they are really that bad for you or is this just hype from the healthy nuts?