Heart disease is not something immediately associated with excessive sugar.
Remember the little rhyme from childhood?
What are little boys made of?
Frogs and snails
And puppy-dogs’ tails
That’s what little boys are made of
What are little girls made of?
Sugar and spice
And everything nice [or “all things nice”]
That’s what little girls are made of
The Bitter Truth of Sugar and the Heart
We may want to re-evaluate what we consider “nice” and if being “sweet” is really such a good thing. Is it possible sweetness is actually dangerous to us? Yes it is. For example, sugar in its many forms has been linked to heart disease, and diabetes, two of the biggest killers in our world. Has the food industry, and even the scientific community been forthcoming with this science? No, sadly they have not.
In 2016 The New York Times as well as NPR and many other news agencies became aware of a report from the Journal of the American Medical Association (JAMA) that showed the sugar lobby literally paid off scientists, quietly, more than 50 years ago to shift the blame for heart disease from sugar to fat. As a result, fat became the villain, and sugar was just a tasty treat. Scientists were literally paid off to lie! Why? As always, in business its profits that are truly sweet.
It would sound crazy if it were not well documented and true. Sugar is far more devastating to the circulatory system, the heart, and the whole body, than good healthy fats when included in a healthy diet. More on what fats are good in my other post. Mainstream media did not seriously publicize this. Certainly not as much as this kind of monumental health industry fraud should have been.
The Guilty Party for Heart Disease Walks.
Sugar was indemnified of guilt and praised as a “good” natural part of the diet. Due to this falsehood, sugar was then put, and still is put in EVERYTHING. You expect pretty much all soft drinks. donuts, candy, cookies, and sweet snacks, those are the obvious ones. But chips, dips, breads, and anything with highly processed flour. Even foods you wouldn’t think have sugar do! Spaghetti sauce, canned foods of all kinds, bread, even sandwich meat. Even foods that are “low-fat” often use sweeteners including sugar to add flavor to the food they have rendered tasteless by removing the fat.
As a result of this, your hunger actually INCREASES on a low-fat diet making you actually eat more sugar which the body then stores as fat. Thats right, excess sugar becomes excess fat in your body. Fat is already fat, and your body processes this into energy, or other components, its sugar that becomes fat when your body processes it and there is more than it can use.
Refined carbohydrates have already been broken down before entering the body when they are heavily processed. Therefore, the body has to do less work to process foods internally. As a result of this foods are sped through digestion without the normal delays that allow the body the proper time. Insulin levels then spike just like eating straight sugar with so much less work, because carbs quickly turn to sugars. Your body learns to resist the effects of this insulin spiking, which causes metabolic syndrome. As a direct result, over time this leads to more serious conditions, like diabetes.
Type 2 Problems Arise
The surge in Type 2 diabetes in the western world is largely due to this cavalier attitude toward sugar consumption. Lies are told to the public about its healthful and safe nature, which helps mask its true effects. It has become one of the most important health crises particularly in the western world. As mentioned type 2 diabetes and heart disease are two of the leading killers of people in the western world.
So to stimulate better health, and create a program of healthy eating, removing excess and unnecessary sugar and heavily processed foods is huge.
Back to our original rhyme…The female population should be outraged over this terribly derogatory representation. Sugar…. Nice? No. Not nice at all.
Maybe calling someone sweet is no longer a compliment.
It seems so easy, so simple. Add fats, reduce carbs. Bingo, and the fast track to weight loss, right? Not so fast. For best results, and even more importantly, for your own safety, make sure you implement the Ketogenic diet with a good grasp of what it is, and with guidance from those who are trained to make it work best for you.
When you change to a ketogenic diet, you are changing the energy source for your body from primarily glucose from carbs to ketones from fats. That is no small thing. Thats like changing your car from gas to electric. Well, kinda, you don’t actually change the motor, since our bodies are much more advanced, but you are changing the fuel, so your performance will change in a couple ways.
Let your Calories be Your Guide
So to start with a calorie guide can help. To start a basic rule is 10 times the weight you want to reach is the calories you want to consume. so for example, you want to weigh 150lbs? Then Consume 1500 calories, 185 lbs, 1850 calories, and so on. This is of course a basic rule, and will have to be adjusted for height and other factors…
But then what fats? What carbs? How much of each, and when? Is it a lifestyle, or a temporary menu plan? This is where it can become a bit more tricky, and where some fail to maximize the plan.
Take it Away
First What to remove: Bread, Pasta, Potatoes, Corn, Peas, Beans, Beets, and even most fruits, especially Bananas. You must let your carbs come from Vegetables.
Now Use Your Fists…
Fats and Proteins. How much and from where? First how much? With ratios at about 60-70% fats, 20-30% proteins, and 10% carbs you have a starting point. But how do you calculate those amounts?
Here is a general rule. A fist sized portion of protein, and a fist sized portion of healthy fats from non legged sources like Fish and veggies at each meal, and five meals a day. Since Proteins have 4 calories per gram and fats have 9 calories per gram, you end up with an almost perfect ratio for your energy balance in those portion sizes. If you decrease the meal frequency, you must increase the meal size for your proper energy balance. But we recommend the five meal plan because it is always better to eat for energy as needed. As a possible solution you can add a ketogenic shake.You could also use a ketogenic soup.
You can also add medium chain triglycerides (MCT) to speed the process, and add fat energy more quickly since these are processed faster than long chain triglycerides (LCT).
While these fats and proteins form one key component of the diet and most of the calories there is also another vital component you cannot forget.
Don’t Lose Your Color
Protein and fat is great, but you really NEED your vegetables too. Leaves and all sorts of textures and colors. This is not just for specific nutrients which are extremely important when you limit your diet, but for fiber, and to keep a healthy GI tract by feeding and sustaining your microflora balance, which as we have said in other posts is about 70% of your immune system. Remember too this expansive colored diet needs to be for all five meals. So all your red, yellow, purple, black, orange, and green. The more per meal the better.
Shifting your body from a standard diet to one that transitions you into ketosis will result in your body, and particularly your brain, taking issue with your new plan. Carbs hold water, and when your brain senses the dehydration you will experience, particularly if you don’t make sure to drink lots of water, you will suffer headaches and other symptoms of dehydration, almost like a hangover or the flu. (Not that any of you EVER experienced that!). That is what salt or in this case better yet, ketone-salts come in. They can rapidly induce ketosis and help your body retain more of the water and minimize the effects of this transitional dehydration.
Another effect of the transition is that for 7-10 days, your body and muscles will be adjusting to switching energy sources, and this can be tough particularly for athletes. Athletes on rigorous resistance training programs, cross-fit, interval, and endurance programs need to be ready to be weaker and less vital and to actually lose some strength over this period, which can be as hard on the ego as it is on the body. This would be a good time to switch to aerobic exercise, lighter weights, and just less intensity during this period. After the 7-10 day window, the body should be ready to go right back to the previous intensity, and be fully able to handle what you bring, with new energy from fat sources fueling the momentum.
Not Really Meant as a Weight Loss Program
The ketogenic diet is a great way to burn fats, and get energy. It is a clean and efficient way for the body to burn its own fat stores, and manage glucose levels. And you can lose weight.
However, it is also a potential recipe for fast weight gain, as with most extreme diets taken exclusively for weight loss. Because a person tends to be extreme, and try to limit all carbs and sugars, which can be good and is really the purpose of the diet, they can quickly revert to extreme indulgence in those loved carb and sugar laden components missed while on the plan. As with all things, and as the name of this site and blog indicate, we are for balanced lifestyle changes that maintain health, not just regulate the number on a scale which is often deceptive, and NOT an exclusive indicator of health. You could weigh less and actually be less healthy than if you weighed more, if your composition is off balance.
So there is a lot to consider, and we certainly encourage you to get as much information as possible before embarking on an extreme menu change. We will be having more posts about this and other programs to maintain health and wellness, and we encourage you to keep checking back and follow our instagram @therapeuticlifestylechange for updates and relevant posts to help you along the way!
More to come…..
James Marfleet, CNC, LE
I am a Certified Nutritional Consultant and Lifestyle Educator, not a doctor. Even more Importantly I am not your Doctor. Your Doctor knows you and your physiology best. Always be in communication with your doctor when you start a new diet regimen, particularly one as drastic as a ketogenic plan. If not done right, some have been dangerously dehydrated, and suffered other ill effects, due to improper implementation. With proper guidance and the right tools, and possibly even some enhanced supplements, you can really see fast progress in utilizing the ketogenic plan.
*This post and all statements have not been evaluated by the FDA. No products referred to on this site are intended to diagnose, treat, cure or prevent any disease or condition. Apparently, the FDA is only concerned with deciding if profitable drugs from billion dollar pharmaceutical companies can be used for improving health, and not if food and supplements can be used to mitigate chronic or acute conditions. Since this is the case, we always advise close communication with your physician before changing anything in your diet or exercise program. Most Doctors will likely agree with us anyway!
Menopause is truly a difficult and challenging process for most women.
If you are a woman suffering from the symptoms of menopause, we don’t need to tell you the discomfort you feel. Pain, hot flashes, lack of sleep just to name a few issues you are dealing with. You also no doubt have heard of and maybe used hormone therapies to try to lessen the effects of these symptoms.
With all therapies however come possible side effects and risks, which you try to avoid if possible. Some potential risks of hormone therapy include:
Urinary incontinence. Use of estrogen plus progestin increased the risk of urinary incontinence (1).
Stroke, blood clots, and heart attack. …
Breast cancer. …
Lung cancer. …
Due to these and other risks many women seek natural therapies to at least accentuate if not replace those standard therapies, like hormones.
An Economic report issued by the Council for Responsible Nutrition Foundation (CRN) in 2014 indicated that nutritional supplementation including a good multivitamin can greatly reduce personal as well as national healthcare costs. According to Steve Mister, president, CRN Foundation, “Chronic disease takes a huge toll on people’s quality of life, and the health care system spends a tremendous amount of money treating chronic disease, but has failed to focus on ways to reduce those costs through prevention,” he continued, “We already knew that the dietary supplements identified in the report can play a role in reducing the risk of certain chronic diseases; we felt compelled to find out if they could also contribute to health care cost savings by reducing the medical events associated with those conditions. This new report says emphatically that they do.”
We all know when we are healthy we do not need medical care. That seems obvious. However, unlike their cars, people are often less inclined to provide the extra nutrients needed by their bodies, until they start to feel negative effects of poor nutrition. This is of course, when the body is already in a state of decline, and will take much more effort to bring back to balance. Stable and regular supplemental nutrition such as from a good multivitamin, is like a vehicle maintenance program. Gas, oil, filters, fluids, parts, and service personnel are all metaphorically represented by food and nutrients for our body. If we keep a good schedule, and the right components, we will run longer and better, with less catastrophic failure.
Sadly our food production and distribution system does not provide the highest quality components in food alone. Vitamin and mineral depletion in foods is due to so many factors that would be a whole other post. One I will have to do sometime. Just to quickly cover some things though, here are some basic examples.
Reasons Food is Not Enough Anymore
The water is deficient in nutrients due to modern processing.
The foods are packaged and shipped long distances to maximize profits.
Local foods are shipped far away to get a better price, and cheaper foods come in from abroad because they can be produced cheaper. This makes it necessary to pick sooner, to preserve for the trip, losing valuable “cooking” time connected to the soil and enzymes.
Toxins, either directly used as pesticides, or indirectly absorbed from other sources.
Grain feeding animals instead of letting them eat what they need, like grass. This makes the meat we eat very nutrient depleted, and even unsafe in some cases. Deadly E. coli 0157:H7 bacteria are nourished by the acidic environment in the intestines of cattle created by grain feeding. E. coli bacteria that can actually kill people. Grass fed beef does not have this problem.
You’ve Got The Power
Since foods cannot supply what you need on their own, finding a program of supplements is essential, perhaps even more than just a multivitamin. It is not really optional like we used to think. It would be like putting gas in your car, but never changing the oil. Or maybe filling an aircraft with enough fuel for 800 miles, and planning a trip for 1200 on that fuel. Hopefully it is a good glider, or you will drop from the sky like a stone! You can’t trick physics anymore than you can fool your cells into building from insufficient materials.
When you add a program of supplements, including a multivitamin, you give your body the tools it needs to make the demands you place upon it possible in the long term. If you don’t it’s just a matter of time before you run out of fuel, and your mechanics quit. Then you are gliding along hoping to cheat the natural laws that dictate what it takes to run your body’s machinery.
Most people are deficient in some key components. Fiber, Vitamin D, Vitamin B, Vitamin A, Vitamin C, Calcium, Potassium, Vitamin E, Magnesium, and Omega-3 Fatty acids, also called “fish oils” since one of the greatest sources is fish. That alone is a long list! And that is just a few indicated by a number of media and medical sources. You can search for these studies all over the web. There are many more other studies indicate, but each person is different and your own diet and environment will determine your personal deficiencies. Even your level of activity will determine to some degree the Macro and Micro nutrients you need for your system to function at it’s best.
You Get What You Pay For, Why Saving Money is Not Saving You Anything.
When we go to the local supplement store, we may think that reading the label provides valuable information guiding a wise choice in our healthcare and nutrient intake. Sadly this is not the case. The FDA does not regulate the production of supplements as far as accurate labeling. There is no regulatory body that checks for accuracy. A number of studies have been done, and all of them show a sorely lacking ethical concern with proper labeling and accurate levels of nutrients shown on bottles.
Recently the attorney general of New York leveled accusations against Target, Walgreens, GNC, and Wal-Mart. The claim was that they are selling herbal supplements that claimed to contain ingredients they didn’t actually contain. Some dispute the testing techniques, but DNA tests of some of these stores’ supplements found that only about 1 in 5 had the DNA from the herbs and plants the label indicated.
Consider the Source First
So it is not so much what the label indicates that shows you are getting quality supplements. The company who produces the supplements is far more important to research than the claims of the labels. Only a company that is, by it’s own strict self regulating standards, determined to provide quality will actually do so. So paying less for a product, could actually just be wasting money entirely. None of us want that.
So you have a few options with multivitamins from Metagenics. There are many programs, designed for an assortment of needs from general wellness, to the specific needs of men, women, pregnant women, menopause, balancing blood sugar, and joint health. These include a premium multivitamin as well as targeted additional supplements like Omega-3’s for specific circumstances. See the documentation below.
You Pay For What You Get, Why You Pay More When You Pay Less.
We do not endorse bargain supplements. Pay less = get less. But paying more does not always get more. Sadly there are less than scrupulous companies charging big bills for bad pills. Whether you use us as a source for your needs or not, don’t be lured in by price alone. It would be nice if apples were apples. If paying less is the only concern, you will ultimately pay more. 12 apples that weigh 4 ounces are not the same as 10 apples that weigh 4 lbs. What seems less can actually be more, don’t let the numbers fool you.
No one would knowingly pay money with the knowledge they will not get what they are buying. Not getting what you are trying to buy is not saving anyone anything, it is a waste pure and simple. You work hard to earn your money, and a supplement company should not get that money unless they work hard to give you what they say you are buying.
Not to mention, harm can be caused by products that are produced in less than ethical or savory conditions. There is very little value nutritionally in low quality products. You will pay a great deal more later for the medical care you were trying to avoid.*
We can offer large discounts to our buyers on Metagenics® products, because we are a direct seller, not just a retailer. We save on stocking and shipping, because we ship directly from Metagenics® own production facility, so we can pass those savings on to you!
What It Does Not Mean
So as with all medical information, no guarantees can be made. When we try to better our health, there are so many factors to consider, one thing alone will not be enough. We at Therapeutic Lifestyle Change describe in our name what we propose is needed to maximize overall health and wellness, namely, Lifestyle Change. Only with a fully integrated health plan can we hope to battle the onslaught of corporate sponsored un-health. Let’s face it, there is more money to be made in good tasting, easy prepackaged food. We are all so busy, it is hard not to be sucked in.
We are dedicated to provide guidance and knowledge and quality products that can at least help to support the changes necessary to create a better tomorrow for anyone who chooses to start to make these changes. Consider it an investment in your future. It is also an investment in your family, your children’s families and generations to come.
*These statements have not been evaluated by the FDA. No products or suggestions referred to on this site are intended to diagnose, treat, cure or prevent any disease or condition. Apparently, the FDA is only concerned with deciding if profitable drugs from billion dollar pharmaceutical companies can be used for improving health, and not if food and supplements can be used to mitigate chronic or acute conditions. Since this is the case, we always advise close communication with your physician before changing anything in your diet or exercise program. Most Doctors will likely agree with us anyway!
Every Year more than 4 billion pounds of toxic chemicals are expelled through various means into the environment. 4 billion pounds! That is nearly a half pound of harmful or deadly toxins per person, every year! Ever tried eating a half pound of toxins? If taken at once, they would probably kill you. Thankfully we get them over time in minute amounts. Many of these toxic chemicals, however, can build up in your body and are still detrimental to your overall health. Being exposed to even small amounts of these substances has been clinically linked to a variety of negative and unhealthy side effects. Normally, our organs, like the kidneys and liver, are able to detox our system. They then rid our body of polluting chemicals and mild toxins.
We do not however live in a “normal” environment, with “normal” pollutants the body was designed to filter out. The scale and volume of poisonous substances which you are exposed to can just be too much for your body to deal with. When this happens, and it is happening every day to all of us, these toxins accumulate and are stored in your various tissues. This results in your body having mild, and often severe reactions. You must be on the warpath against these toxins with concentrated nutrient-rich foods and even supplements. You need to give your body the tools it needs to stand a chance against the onslaught of these poisons. If not, the battle is really a losing one.
Food For Thought Detox
There are great foods to help with a detox program, and that is certainly a good place to start. Foods like fresh, whole vegetables and fruits are naturally designed to accentuate our bodies system. You really can’t go wrong with any of those. Be sure however they are FRESH and WHOLE. What you do want is a variety of types and colors of fruits and vegetables. Yes literally colors. Natural food, due to it’s chemical properties can distinguished by it’s color as to what body system it is best utilized by. Check our other post by clicking this link for more on this.
These vegetables and fruits are chemically and nutritionally balanced. They are best consumed whole. This is because their physical characteristics and internal structure make the absorption rate of nutrients optimal when passing through the body’s digestive system. The fibers and structure facilitate a slow balanced rate of nutrient and sugar processing so the body can keep up with distribution of those nutrients. Not to mention feeding the micro-flora in your digestive system, which are a key component to overall health and wellness. Be careful with juicing diets. Excessive juice can start a whole new set of problems with sugars, as is detailed in our other post on juicing you can read here.
Eating right is a great way to try to detox and prevent or at least diminish the level of toxic exposure. Targeting the key components of your system with specialized nutritional formulations can help to balance your system quicker. That way any toxins that are currently stored, can be more rapidly removed.*
The Phases of Metabolic Detoxification
Foreign substances that are water-soluble, are neutralized by Phase I enzymes. They are then easily filtered out and removed through the stool, sweat, or urine. However, Fat-soluble compounds, must first be changed within the system to become water-soluble before they can be expelled. This metabolic detoxification systemic process is based upon these 3 major phases below:*
• Phase I (Functionalization). Different enzymes, such as Cytochrome P450, break down in the liver potentially harmful foreign substances, which produces molecules that are extremely reactive. Thes reactive molecules need to be immediately processed by Phase II conjugation enzymes. However during this process free radicals are created, which can negatively impact cell health
• Phase II (Conjugation). Large molecules are functionally combined with these newly modified substances, producing more water-soluble substances which are less damaging to your system.
• Phase III (Elimination). Specialized protein transporters export the combined substances out of the cell to prepare them for elimination from the body. Finally these toxic reformulated compounds, are eliminated primarily through your urine, feces, and sweat.
That’s the short version. Obviously more is involved, but it shows you why we need our organs to be in top form. They are the machinery responsible for these complex actions.
Metabolic Detoxification Products?
There are many programs available to combat toxins. Many good programs exist, and we cannot evaluate them all. One has to choose what is right for them, and we are happy to provide any information you need to help.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Food Portion Distortion, Body Composition, and Sumo Wrestlers?
Good or bad body composition can vary with genetics, but if we understand the principles, we can see that it is mostly our own doing. Most of us, when faced with an opportunity to eat our favorite food, take it as a challenge to see how much we can fit into our body at one sitting.
Think of this: If you try to overfill your gas tank, you will spill fuel onto the concrete, running the risk of a catastrophic fire, exploding into a blaze of all consuming flames of destruction and mayhem. If your car knew this, and had the ability, it would construct an excess storage tank, and keep all the extra for later. If you overfilled each time, before using the fuel in the excess storage, you would need still more storage, until the weight would make travel difficult and even impossible.
While eating too much at each meal will not have such an immediate catastrophic response (Usually), you are telling your body to put in a reserve tank. Every time you eat more calories than you use, you make your body build new stores of fat and change your body composition. What your Body can actually use is relative to activity and muscle mass, which is under perpetual construction and demolition. As you create a lifestyle around this excess calorie model, your storage, which is really you, will just get bigger.
All of this relates to your always changing body composition. What composes the very fiber of your being. Your weight does not tell who you are, this is not a personality contest. Your weight and your composition do tell what you are, physically, or what your cells are made of materially.
Now some would say, “Hey, then I will just eat less, maybe even skip one of those fat creating meals”. Ok, that almost sounds logical right? not eating should make your body lose fat right? Sadly, this is not the case, and is one of the biggest mistakes people make when trying to lose weight. Your body, Just like your car, needs fuel, and it needs it at very specific levels and at very specific intervals. You may be surprised how much you have to eat to just keep up with your Base Metabolic Rate and keep a static body composition.
When you skip a meal, it can slow this rate, which is the speed with which your body burns the needed calories. Not only that, since your brain in particular, even if you were just sitting in a vegetative state watching TV, needs glucose to keep running. where does it get this energy? If you dont provide outside sources through food, your body will actually break down muscle tissue, send the proteins and other body components to the liver and kidneys in a process called gluconeogenesis. All that word means is your body makes new glucose: gluco=glucose, neo=new, genesis=origin or formation. So you take tissue from your own body, and you cannibalize yourself.
Not only is this just as bad as it sounds, it’s worse. As your body takes muscle mass, and converts it to glucose, it loses part of it’s calorie burning power with each bit of muscle tissue it consumes, making the next meal even more likely to be stored as fat. Muscle is like the cars engine. You start with a 12 cylinder super drag racer, and by skipping meals you can lose them one by one, ending up with a little lawn mower engine, that’s hard to start with a broken pull cord.
Not Overweight, but Overfat?
Many people who think they look good because of losing weight, and they might look better to some degree, have actually become what is called “over-fat”. Why? This is because they changed the muscle weight they had to fat weight by not eating enough to feed their bodies requirement of macronutrients. So the total weight is less, but the ratio and percentage of fat is higher than it used to be. They will be weaker, and their immune system may be compromised due to this loss of essential calorie burning machinery. It would be like running out of gas, and then your car has a system of consuming engine parts to make energy. You can see this cannot be sustained for a long time without catastrophic failure.
Fail to Plan = Plan to Fail
Ok I don’t prefer Cliche´s, but this one is an exception. Planning is truly the key, just like in any successful endeavor of life. Sadly we tend to put food on such a low level of importance for good planning, because we feel that available prepared foods have already been planned for us. They have definitely been planned. They have been planned to make the most money for the companies which sell them. It’s not that they are all evil, it’s economics 101. They produce what people will buy, trying to have the highest margin of profit to sustain the company, provide growth to shareholders, and pay the workers etc. Just like you look for the most effective and efficient way to do your job.
Look into what a private chef does. They plan schedules of meals, where to shop, ingredient, and techniques meticulously. You don’t have to be so detailed, unless you want to, but imagine if even a professional chef did not plan anything. No amount of training or experience can make a quality meal from rotten or spoiled, let alone missing ingredients.
Would you leave the house without combing your hair, or getting dressed? Of course not right? But doesn’t that take more time than just walking out the door? Yes but we prioritize what gets us results that are immediately observable. It is a weakness we all have, to put aside as less important the things that are truly more valuable. What good is a great outfit, and hairdo, or even a great career, if our body is breaking down? So planning food, which really won’t take that long, is really going to pay off in the long run, like a great financial investment we are willing to let sit for years to mature.
This does not mean you have to eat bark, leaves, and suck on a rock for minerals, drinking only water pumped directly from the artesian springs of your nearest health guru co-op. Not so. Foods that are good for you will likely taste even better than the junk, they just might take a bit more prep.
Impatience Could Make Inpatients
To maintain a healthy body composition, you need to eat, on average, a meal or healthy snack every 3-4 hours. Just like you need to get gas every 3-400+ miles depending on your car. You can’t get away with altering that schedule for long. Also you should eat slowly, and the right kinds of foods, which is tough when its your favorite pizza, pasta, or dessert! It takes your body about 20 minutes to register the intake and to tell you it’s had enough. Take your time, and allocate good ratios of quality foods to make your eating both pleasurable and good for you.
Eating too quick will skew your bodies ability to regulate the intake naturally, and could send you to the doctor more frequently.
What Size Portions?
If you think in terms of familiar objects, you can easily gauge your portion sizes to be appropriate for your bodies needs. If you then plan a menu for all the nutrients you need (something we can help you with if you like) you will know immediately even when eating out, what portions of the different foods are good, and which ones are going to be a problem. For example, a standard portion of meat, or highly concentrated protein should be about the size of a deck of cards. So don’t load the deck, just play a fair game and keep your poker face.
To Lose Weight, Eat More
Successful weight loss and getting better body composition will actually involve eating more than you even think you can. I’d say it again, but just go ahead and read it again. Yes, if you eat all the calories your body needs, you will not be hungry even while losing weight. The challenge will be getting it all down during the day. To lose weight you need 3 meals, and at least 2 snacks spaced out at 3-4 hour intervals. This gives your body fuel, and fuels even more fat burning.
Your hormone levels (insulin and glucagon) are also directly affected by whether you eat or not during the day, in real time. That muscle eating process we discussed earlier? The body releases glucagon which starts the process of breaking down the muscle when you skip meals. So if you skip a meal you are losing weight, just not the weight you want. A lighter car makes it more fuel efficient right? Unless the engine is what you took out. Then it’s a no-go.
So eat ALL your meals, and even add a snack in between them, and you will change your whole body, and your life.
Are You on The Sumo Wrestler Diet?
Sumo Wrestlers are big right? Really big. Most of that body composition is fat too. You would think all they do is eat right? No, again, that is not the only thing needed. Athletes who are fit and trim can eat just as many and even more calories! Michael Phelps ate 12,000 calories a day! But he also burned it every day.
Sumo wrestlers who can eat around 10,000 calories or more actually only eat twice a day! TWICE!! What! How is that even possible? It’s possible for all the reasons we have discussed here. It’s scientific. They eat two HUGE meals, 5,000 plus calories each, and load them with very high glycemic index foods like potatoes, white breads, bagels, etc. Then they go to sleep. So they take in huge amounts of energy containing foods, then use none of the energy. It is then stored as fat, and they get big, with bad body composition. We can’t cheat. It happens every time.
So don’t eat a large meal late at night, and then go to sleep. Also, make yourself as active as you can, so the calories you take in get burned. Take a long walk. Walk to lunch, far away. Get a dog to walk. Do everything you can the hard way physically! It doesn’t have to be much, but don’t eat and sit. It’s science.
With a grant from the Council for Responsible Nutrition (CRN) Foundation, they studied four specific chronic diseases and the likelihood of possible health care cost reductions when U.S. adults who are 55 and older, and diagnosed with these four chronic diseases, used one of eight complete dietary supplement programs. The study showed that when supplements in these regimens were taken at levels designed for prevention in high-risk populations, it can measurably reduce disease related medical interventions, and in no small way. The resulting potential savings were found to be in the hundreds of millions of dollars, and up to billions of saved health care dollars.
Steve Mister, president, CRN Foundation, said“Chronic disease takes a huge toll on people’s quality of life, and the health care system spends a tremendous amount of money treating chronic disease, but has failed to focus on ways to reduce those costs through prevention,” he continued, “We already knew that the dietary supplements identified in the report can play a role in reducing the risk of certain chronic diseases; we felt compelled to find out if they could also contribute to health care cost savings by reducing the medical events associated with those conditions. This new report says emphatically that they do.”
A Chronic Problem
Seventy five percent of health care dollars in the U.S. go towards treating chronic disease. Seventy five percent! Only 3 percent is spent on preventing those diseases, according to the Centers for Disease Control and Prevention (www.cdc.gov). Inpatient procedures and emergency room visits, which make up what are called “medical events”, associated with just one of the conditions examined in this report, CHD, or coronary heart disease, will likely cost nearly $78 billion every year.
If men and women, 55 and older, having elevated LDL cholesterol levels took psyllium dietary fiber daily at levels for prevention, the cost savings for coronary heart disease could be close to $2.5 billion dollars a year according to the new Frost & Sullivan report. This would over 2013-2020 be almost $20 billion in cumulative net savings. In addition, if all women with osteoporosis, who are over 55, took just calcium and vitamin D at preventative intake levels daily, total savings could be $1.5 billion dollars per year, or over $12 billion from 2013 and 2020.
The Review Process
The way Frost & Sullivan identified this substantial savings potential was through systematic research. They reviewed hundreds of scientific studies dealing with eight supplement regimens associated with the four specific chronic diseases, to measure quantifiable disease risk from these various treatment programs. Then through analytical projections, they established likely rates of medical care events in populations in a high risk category, and then looked at cost benefit analyses to determine the health care savings if these programs were followed by all those in the groups with a high risk.
Chris Shanahan, global program manager for Frost & Sullivan, confidently stated “As an economist in the face of escalating health care costs, it’s rewarding to reveal good news for health care practitioners, public policy officials, insurance companies and patients that select supplement interventions can reduce the chances of experiencing a costly medical event and help control rising health care costs.”
Changing the Game
He then called the findings “a game changer” for anyone concerned about rising cost of health care. So basically everyone.
He continued “I anticipate this report will fuel the critical conversation around the importance of preventive health care practices to control health care spending, and the critical role dietary supplements can play in reducing the risk of medical events associated with these diseases.”
“This report provides one more reason for doctors and other health care practitioners to open a dialogue with their patients about incorporating supplement usage along with other healthy behaviors. For consumers, it’s a wake-up call to talk to their doctor or nurse practitioner, their pharmacist, or a registered dietitian about smart prevention, including which dietary supplements and what intake levels are right for their individual lifestyle.
We also encourage insurers and employers that are looking for ways to lower premiums and absenteeism to consider dietary supplement regimens as part of workplace wellness programs or employee benefits,” said Mr. Mister. “Chronic diseases negatively impact our lives far beyond the direct medical costs and if there are things we can do to help lessen medical events and associated costs of those diseases, we should be doing them.”
We at Therapeutic Lifestyle Change have recognized these same basic precepts in nutrition for years, and are determined also to help provide education and specific guidance to assist people in maximizing their supplement regimens to mitigate chronic conditions. We believe as tie progresses, more and more studies will continue to isolate specific nutritional elements hat can, before medical intervention is needed, create healthier people, who can contribute so much more to society as a whole.
By the way, Not all supplements are good, and some are deceptive in their marketing practices. We offer some of the best scientifically proven Pharmaceutical grade supplements available.
We are dedicated to helping you create health. As with any important project, having the right tools is essential. You can help or hurt the process by going in blind. If you have any questions about any supplements, please do not hesitate to send your requests, and we will do our best to point you in the right direction. The better you feel, the better we feel, and we know this will keep you coming back for more. I gives us great pleasure to assist you in
Updates Soon to come
We will be having specials and other incentives as time goes on so check back. We will also update some of the information we have currently. This will be to give specific recommendations allowing you to make sound choices from the variety of products offered. Then you will have the right components to assist you in building your body’s systems. As always these are recommendations but we always suggest you get advice from a Doctor before taking on any specific treatments. We do not offer medical advice, nor are any of our recommendations approved by the FDA, or intended to treat or diagnose any disorder.
Did you know that you retain less water if you drink more of it? Crazy right? Who would think you could have significant weight loss just by drinking more water? Very few people realize this seeming contradiction. Water is the body’s lubrication and disposal system. It carries nutrients and other substances to cells, waste from the cells, lubricates joint surfaces as well as other organs, and keeps the respiratory tract properly moisturized. It also keeps the digestive system working properly. Without enough water your body gets sticky inside. All the waste builds up, and you keep toxins in that you should be in a hurry to get rid of. Your body also tries to prevent more loss, thus the retention of water, working against any attempt at weight loss.
Get Your Weight Loss Motor Running
Just imagine an engine without oil, or with just a little. All those surfaces in close contact, with very little or no barrier to friction and almost no moisture to keep seals from drying out and cracking. When the intake of water is low, the body has an emergency response to maintain levels to keep functioning. That is when it retains the water that is left and keeps more of the little bit you consume on hand, thinking there will be too little coming in the future to let any more go. So much for expecting weight loss when your body is hanging on to water!
It all begins because of a hormone your body secretes if too little water is being consumed. The hormone is aldosterone, and it is even more accentuated if there is too little protein is in the diet, which often happens when people go on the latest fad diets, thinking they are doing themselves good. It is also worse for women just prior to menstruation due to hormone imbalance.
Also, fad diets should be called “fat” diets, because they do not create proper body composition and actually can make a person “overfat” even if they are not overweight. This means that the proportion of fat is actually a higher percentage of the total weight than is normal, because the diet concentrated on weight loss and not health improvement. Water retention is just another example.
You Are What You Drink
Since 70% of your body is water, keeping that level up, and sufficient to flush your system completely, takes a good amount. Maybe more than you are used to. Drinking more reduces the production of the hormone aldosterone, and thus the bloating, as well as the weight accompanying it is reduced. Your body expels the proper amounts of water and sodium, and everything can go on as normal. And not only does it result in weight loss of water, but your body is in a better position to get rid of other waste, that collects in under-hydrated cells and tissues.
How to Increase Water Intake
Now the standard recommendation from many doctors for proper water intake has been about 1/2 your body weight in ounces. So if you are 160lbs then that means about 80 ounces of water a day, barring excessive heat, exercise, or other factors that would increase that amount. Just a regular day, no particular special circumstances. Now you don’t have to go out and gulp down a gallon of water after reading this. As with all things there is a need for reasonableness. start with a couple glasses a day, then add one, then another. You should reach a sort of “threshold” where retention is noticeably reduced, you lose a few pounds , and you begin to have a regular thirst.
Note the Change, then Note The Change
Once you begin this process you could write notes or add reminders to your smartphone or schedule as to when you should have water and how much. You might even get a measured container with the amount you need for the day, and keep track of your consumption so you drink it all each day. After a while it will be natural, and you will not need to force yourself anymore, it will just feel right. You might even add some natural flavor like an orange or lemon slice, to spice it up a bit. You will notice the changes in how you feel and your lack of retention of water.
Water You Waiting For?
Ok, I couldn’t resist! Bad pun, but for a good reason, water is “clearly” one of the best tools for a healthy diet, and for good system functionality. Use it generously, and start now. After all it is also the most plentiful liquid on earth, so it should not be hard to find.
You have probably heard people touting the benefits of a juicing diet. The “nutrients are in the juice” “speed up the absorption of nutrients”, “concentrate the nutrients”…etc. These are the claims of proponents of heavy juicing diets. While this can be partially true, there is a significant problem that few hear about. It is the very concentration of the juice that is the issue.
I will acknowledge that juice from fresh fruit and veggies is a decent source of nutrients. It does even concentrate them in a smaller easier to ingest form. But remember, EVERYTHING in the juice is concentrated. Why does this matter? Have you ever wondered why fruits and vegetables have all that fibrous build up around all that healthy juice? It was no mistake they were created that way. It is the same reason pharmaceutical pills are designed as time release, dissolving tablets and capsules.
Why Juice comes in a Fibrous Package
Your body requires a measured dose of macro and micro nutrients each day, throughout the day. While a juicing diet does flood the many essential nutrients rapidly, one element of juice makes drinking too much, or using juice as your vegetable intake a dangerous proposition. Sugar. Yes juices have all the sugar from the vegetables and fruits they come from. This can be a lot. Fiber provides a safe and manageable absorption rate for these nutrients and sugars to be absorbed. Without regulation, excess sugar consumed too rapidly, even from healthy foods, is bad for you. As discussed in the posts on this site Type 2 Diabetes and other problems including cardiovascular disease, are associated with excess sugars in the diet, and increased insulin levels. It does not matter where the sugar comes from, even if its supposed to be a healthy juicing diet. We are not saying a Juicing diet would cause Type 2 Diabetes, but the spikes in sugar and insulin can be an unhealthy roller coaster for your body to ride.
When you eat whole foods veggies and fruits included, they are like time release capsules. The nutrients are assimilated into the body in a slow methodical and calculated digestive process, which allows the body to unpack and distribute nutrients and sugars in an organized way. The fiber in those foods actually regulate and slow the process of assimilation so the bodies systems can keep up with the intake, particularly of the sugars. This allows insulin levels to keep a measured pace and the body can use the energy from the sugars during the few hours of assimilation.
The Sugar Flood
Juice however takes all the roadblocks out of the process. Its like a torrential downpour on a drought stricken area. Flash floods and erosion, instead of saturation. So much sugar is taken in so fast (think of how many apples it takes to make an average glass of juice) your body cannot possibly assimilate it quickly enough, and the result is excess sugar in the system, releasing excess insulin, possibly even creating insulin resistance over time, just like too much candy or fast food. Then the excess sugar the body cannot assimilate or expel fast enough is turned into fat, and stored as metabolically active and toxin releasing cells, which can even create or exacerbate inflammation and all the inflammatory disorders so common today.
The fact is you need the fiber. The fiber is essential to regulating blood sugar, and keeping the GI tract in good shape. Fiber also fills space, so you feel full and don’t take in too much food. In addition to fruit and vegetable fibers good fiber sources include: beans, bran, brown rice, and nuts. You can even use powdered varieties, but the whole grains and complete foods are always best both for the fiber, nutrients, and sugars.
The Balance of a Juicing Diet
Obviously moderate use of juice can be beneficial. Adding protein and fiber to a smoothie can also help make a concentrated juicing diet a little more balanced. But it is always best to eat as many whole fruits and vegetables as is possible, since they are perfectly designed to allow the body to properly use and distribute the components of the food appropriately.
In my next post I will address the importance of water.