Monday, January 21, 2013

Library Book Review: Women, Weight, and Hormones

Women, Weight, and Hormones: A Weight Loss Plan for Women Over 35
By Dr. Elizabeth Lee Vliet, M.D.

The titled seemed promising, but I guess this is a good example on why you shouldn't judge a book by its cover, er title. Honestly, I could not even read over half of it before I had to put it down for good, which means I didn't even make to the diet portion. The book loads on the various medical terms and shamelessly self promotes Dr. Vliet's other book. Having a stable level of hormones play an important role in maintaining weight. As women age, we have a harder time with the weight issue because of our hormones.

This book was published in 2001, and seems a little dated to me. She came across as big proponent for hormone replacement therapy (HRT). In 2002, the attitudes in the medical field towards HRT drastically changed when it was linked to higher cancer risks, so I'm a little leary towards the hormone replacement optimism expressed. The important thing I got out of this is, women who are interested hormone treatment really need to talk to their doctors, because you could cause more problems if you try to self medicate.

This is one book going back to the library without being finished.

Saturday, January 5, 2013

Library Book Review: STOP Inflammation Now!

Stop Inflammation Now! A Step-by-Step Plan to Prevent, Treat, and Reverse Inflammation - the Leading Cause of Heart Disease and Related Conditions

By Richard M. Fleming, M.D. with Tom Monte

As far as health books go, I enjoyed this one. Dr. Fleming took technically complex medical information  and simplified it into easily understood terms. If my biology class textbook was like this, I probably would have earned a better grade. The book really takes the time to explain how inflammation of your circulatory system leads to heart disease, what causes inflammation, and how to cure it.

     "The word 'inflammation' originated with the Greeks and was used to indicate a fire within the body. That is still a highly accurate description..." (Page 13) This fire caused by your immune system is triggered by various factors from your environment, diet, and lifestyle. Most of the book is spent on explaining the 12 links of what Dr. Fleming calls an inflammation chain reaction.

1. Cholesterol. The Low-Density Lipoproteins (LDL), otherwise known as "bad" cholesterol, is the primary villain. High amounts of LDL start the inflammation chain reaction. A typical Western diet contribute to high levels of LDL.

2. Triglycerides. These are basically tiny bits of fat in your bloodstream. This goes up when you eat too much, especially too much fat and sugar. If your triglycerides become too high, your blood becomes too thick. It doesn't take a medical degree to know how that thick blood is not a good thing.

3. Excess Weight. Carrying around excess weight means your heart has to work harder. Additionally, the things that lead to weight gain are also associated with inflammation within your artery walls.

4. Homocysteine. This is an amino acid, also commonly referred to as protein. When you consume excessive amounts of red meat, the numbers of homocysteine in your blood rise. Elevated amounts act like corrosive acid causing minor injuries against the artery walls, which your immune system reacts to by causing inflammation.

5. Antioxidants. These combat the oxidation process. Oxidation seems like a fancy way of saying decay. Fat, alcohol, smoking, and processed foods are big culprits of oxidants. The cure to oxidation is antioxidants, which is primarily found in plant based food.

6. Exercise. "Exercise is an essential part of ant health program." (Page 10) Considering just taking a leisurely walk helps combat inflammation triggers and strengthen your body, you can see why Dr. Fleming's diet includes moderate exercise.

7. Fibrinogen. This other type of protein in your blood increases your body's ability to clot. While it is important to have some of this protein in your body (otherwise you could accidentally bleed to death), too much of it in your blood could be deadly. Elevated amounts increase your chances of a heart attack or stroke. Diets high in fat and meat increase fibrinogen production.

8. Growth Factors. As the name implies, these promote growth, but it does so much more. It focuses on cellular growth and regulates the arteries' behavior. Diets high in animal products (i.e. meat, dairy) elevate growth factor numbers to unhealthy levels. What's wrong with having a lot of growth factors? "[T]hey stimulate cells to multiply even when the cells are not needed. That's when growth factors give rise to immune and inflammatory reactions, which can lead to several kinds of illnesses, including heart disease, rheumatoid arthritis, and cancer." (Page 101) I think the doctor summarizes it up nicely.

9. Cytokines and Leukotrienes. These chemicals are communication tools your immune system to coordinate attacks. Additionally, they can trigger reactions in your body, like inflammation, and artery constriction. Needless to say, having elevated levels of these chemicals is not a good thing for your blood pressure or heart.

10. Complement. Another type of protein in your blood, it is used by your immune system to seek and destroy germs. Complements destroy the invading organism by punching holes in its membranes; however, complements become a little zealous and accidentally poke holes in healthy tissue (like your arteries). This triggers inflammation and attracts more hole punching complements. You can begin to see how a vicious cycle starts.

11. Bacteria. We all know that are immune system is on the constant hunt for bacteria. Did you know the cholesterol plaque in your arteries make great homes for freeloading bacteria? It's true! and wreaking havoc on your system by triggering your immune system into an inflammatory state.

12. Protect Your Arteries. The good doctor also advises against unnecessary intrusive procedures, since these could injure your circulatory system. Dr. Fleming devotes a whole chapter on providing medical guidance on appropriate medical procedures.

The recommended cure is a dietary and lifestyle change using the Fleming Diet. The premises of the diet breaks down into two phases.

       - Phase I. You cut out all meat, dairy, eggs, processed food, and grains. You only eat fruits, vegetables (to include white potatoes), beans and nuts. During this phase, you are forcing your body to use up the extra cholesterol in your system. This will force your blood work to return to normal healthy ranges. Additionally, you start exercising. Leisure walks count as exercise. The whole point is to be less sedentary.

       - Phase II. The book says you can move onto Phase II after you reach your intended goals, which should occur after being on the diet for a few months. Slowly you reintroduce in limited quantities whole grain, healthy types of meat, low-fat dairy, and oil. During this phase, your exercise program should progress from leisure to moderate workouts multiple times a week. The Phase II goals are to maintain what you achieved.

While the book focuses on how inflammation leads to heart disease, it does mention other diseases that have inflammation as a cause, such as hypertension, diabetes, arthritis, and cancer. The good doctor also spends part of a chapter explaining how high protein low carb diets are ultimately bad for your health in the long run. As I mentioned earlier, I liked this easy to read health book and it makes me think twice about the foods I eat. I am giving serious thought to trying out the Fleming diet, or a modified version.  While the book was published 10 years ago, the information is still good today. Less processed typical Western diet, and more plant based food.

Friday, January 4, 2013

Diet Change

The past couple of days I tried drastically increasing my vegetable and fruit consumption as most people do when they start dieting after the holidays. You read how they are low in calories, will fill up your tummy and are oh, so good for you. When it comes to dieting and health, veggies and fruits are your friend, so it was only logical to stock up and chow down on these. Too bad they don't come with a list of side effects, for instance:

You will be hungry again in about a hour. Regardless of the amount I eat, I am hungry again in about one hour, leaving me no option, but to reach for more to eat. I spend all day eating, which is hard when I'm actually trying to do work. The fruits and vegetables just go right through me, which brings me to my next point.

You will go to the bathroom more. Packed with natural fiber, these delectable delicacies will get your indoor plumbing running smoothly. This is Nature's detox routine. I'm certain that is how they make you lose weight, you poop it out! Plus all the running between the bathroom and my desk has to count as some form of exercise.

GAS! GAS! GAS! With all that extra work your stomach is doing, you're bound to get some nasty byproducts. The natural sudden urge to fart will increase. BACK BLAST AREA CLEAR! With the constant running to the bathroom, the gas stench leaves a trail back to me desk, so I can find my way back.

Between me constantly gnawing on something, running to the bathroom, and cutting loose the gas build up, my coworkers are hoping this is only a phase. Fortunately, once my body adjusts to the increase in fiber, my bathroom issues should tame. As for the hunger issue, combining vegetables with a protein, fat or complex carbohydrate should give it some staying power. For instance, combining fruit with a little bit of non-fat or low fat yogurt would take longer to digest. I'll have to play around with some combinations.

Wednesday, January 2, 2013

Frugal Living Diet

After doing some research on various diets out there, I decided to come up with my own. I am going to use real food - no fake diet crap!, plus it is going to focus on health and be budget friendly. The main reason why I want to lose weight, is to be healthier. By being healthier I hope to reduce the need for expensive medical bills. I'll be posting on how well I am doing on it. Here are the ground rules!

Water, water every where!
Drink plenty of water. Water helps our body metabolize our food, as well as assist our kidneys and liver flush out toxins. Additionally, we sometimes mistake thirst for hunger. By drinking cold water, our body burns calories trying to heat it up. Try to drink eight 8fl oz glasses a day. Tap water is free! You can drink coffee as well, but limit it to no more than two cups. You may drink tea as well since it is full of antioxidants. Make your own tea instead of buying instant ice tea, since tea bags are cheaper and you control what goes into your tea. Word of caution with the coffee and tea, they are not as healthy if you use creamer, sugar, or sweetener in it.

No soda!
That goes for diet soda as well. It is so full of chemicals that come with side effects. Don't believe me? Read Prevention's "7 Side Effects of Drinking Diet Soda." Getting rid of soda will be a saving on your wallet.

No processed food! No white flour!
Prepackaged, processed foods are typically calorie dense with little fiber, which gives you a large amount of calories without leaving you feeling full long. Plus, your body typically breaks down processed foods quickly spiking your blood sugar count. It's all fine and dandy, until it your blood sugar crashes leaving you reaching for more processed garbage. Maintaining a steady blood sugar level helps stabilize your hunger.

No sugar
I'm talking about the white stuff. Americans eat far too much sugar, which is nothing more than empty calories. This rule goes for high fructose corn syrup and artificial sweeteners as well.

More fruits and vegetables
Full of fiber, antioxidants, minerals and vitamins, as well as low in calories, every diet should incorporate more fruits and vegetables. It also helps combat inflammation in your circulatory system. Strive for a wide variety and up to 13 servings. Remember, a serving is 1/2 cup of fruits or vegetable, 1 cup for big leafy veggies, 1/4 cup of dried fruits. Your two main meals should only be fruits and vegetables. Focus on buying in season fresh fruits and vegetables. Also, frozen veggies are another cheap source. Limit your intake of canned sources, since they are typically higher in sodium. If you have a sweet tooth, use fruit as an alternative to dessert, after all it is Nature's candy. For the argument about whether white potatoes should be vegetable or carbohydrates, it is a vegetable. While it should not be your only source of vegetable, it is still a vegetable and counts as a serving.

Beans, beans, the magical...
Beans are really good for you and are thought of by some as a power food. They're great for your heart, full of fiber and help control your hunger. Plus a bag of dried beans is cheap!

Nuts!
Full of antioxidants and healthy fats, these are considered another type of power food. Don't eat too much though, these healthy guys are also dense in calories. Limit yourself to a couple of handfuls throughout the day to ward off hunger. Buying the type you have to crack open yourself is cheaper.

Limit meat
Americans eat WAY too much protein, which is horrible for your kidneys. "The National Health and Nutrition Examination Survey found that the average American male consumes 102 grams of protein per day, while the average female eats about 70 grams. That's almost twice the daily recommended intake established by the Food and Nutrition Board." Most protein is obtained from meat, which is traditionally high in saturated fat as well. While it is okay to have some saturated fat in your diet, it needs to be limited. Select fish (high in omega-3 fatty acids), and trimmed cuts of meat. Try to limit your monthly intake of red meat and processed meat (i.e. bacon, lunch meat) to no more than 2 servings. Meat is an expensive part of the grocery bill. By reducing the amount of meat you eat, you'll automatically get savings.

Limit fat
You still must incorporate fat into your diet, because your body needs it to properly function; however, this must be in limited quantities. Fat is a calorie dense source of energy. One gram of fat is nine calories, while one gram of carbohydrates or protein is four calories. Opt for healthy sources like olive oil. Stay away from hydrogenated or partially hydrogenated oil, since these are sources of trans fat (a type of bad fat your body does not need).

Limit alcohol
A glass or two of wine is fine, but more than that and you're just adding empty calories to your diet.

Low-fat, no fat dairy
Aim for only 2 servings of low-fat or no fat dairy products. I'm trying to limit my protein intake from animal sources, because I am trying to shift my diet to more plant base for health reasons.

Limit wheat
I'm a carbaholic and will gladly eat a diet of nothing but bread. I already have the rule of not processed food and no white flour. Whole grains such as bulgar, and brown rice are good for you, but whole wheat products don't compare. Granted whole wheat flour is better than white flour, but it is still too processed to keep blood sugar stable.

Get moving!
Exercise is a great mood booster, gets the blood pumping, builds muscle (which burns more calories!), and naturally raises your good cholesterol. Our bodies were made for motion, not a sedentary lifestyle. Try to workout 3-5 times a week for 30 minutes. Also try to be more active, by doing little things like taking the stairs instead of the escalator, carry basket instead of pushing a grocery cart.

As a general rule, you only need 10 calories to maintain one pound of your body weight. So if you're 200 lbs, you need 2,000 calories a day to maintain your current weight. I am 165 lbs right now and would like to weigh 145 lbs, meaning my calorie intake needs to change from 1,650 to 1,400. To help my body to adjust, I am making an intermediate goal of 150 lbs, meaning 1,500 calories, so my body adjusts easier to the calorie decrease.

Tuesday, January 1, 2013

New Year's Resolution




Happy New Year! An old year passes and a new one is here giving us a clean start.

This new year I would like to be skinner. About 20 pounds should do it, not that I'm picky. But I would also like to be healthier, and stay on a budget. Oh, being skinner with those two additional items might be a bit harder. Well, I'm going to give it a go.  The past couple of weeks I've been reading health books I checked out at the library, researching the best ways to be healthy and lose weight. I will post some reviews on the library books I have been reading. Maybe you'll find a good read?

While I haven't quite decided on how I'm going to achieve my budget friendly healthier weight-loss, I know some ways I am not going about it are:

Crash Diets
I could easily go on those crash diets that severally restrict your caloric intake to 1000 or below. It would definitely help with shedding the pounds, and when you're eating less, the grocery bill would correspond by being lower. My health would take a hit, plus I would be very, very hungry. I don't like being hungry. I get cranky, very cranky,  and others will pay. Additionally, with crash diets, you are often missing key minerals, vitamins and protein your body needs to properly function, so it breaks your muscles to fuel itself. The drastic reduction in calories also sends your body into starvation mode, making it hold onto the fat reserves. Ultimately, these don't work and they end up making you frustrated.

Meal Replacement
The meal replacement option often contains more minerals, vitamins and protein than the crash diet, so it is certainly a healthier option compared to crash diets. However, meal replacements are often costly, and lack in the taste department. Yuck! I still have to buy real food for the rest of the family, so the grocery bill would not be lower. There is no budget savers in this area.

No Diet Pills, Supplements, Herbs, or Detox
Majority of the popular diets that require you to purchase expensive items while going on their calorie reduced diet are only taking you as a sucker. Most of the supplements and herbs are not covered by the Food Drug Administration, and may contain more than you bargain for. Since one of my goals is to also be healthier, I am going to skip this route. Let's face it people, health and weight loss are not in a magical pill.

Weight Watchers
Admittedly, I have been on Weight Watchers before and successfully lost weight on their program. It promotes a balanced healthy approach by teaching you how to eat real food. I like that. Unfortunately, the fees add up when you look at the registration fee, weekly fee or monthly pass (depending at what route you take). You have to pay the fees regardless if you show up to the weekly meeting or not. This program is not helpful on my wallet, plus I do not have a meeting group conveniently near by. Granted you can pay for the strictly online option, which is cheaper than the meeting package, but I don't feel like I really get my money's worth. To me, the main reason why Weight Watchers is so successful, is the meetings.

Here's to a New Year! While I am not sure what I am going to do achieve my goals for this year, I know what I am not going to do, which is a starting point. Throughout the year I will post about my progress and failures in hopes others can learn along the journey.