Questions And Answers: The Right Beverages If You Are Trying To Lose Weight

I’m always fielding questions from my clients on what they are allowed to drink given their goal of losing weight.  This is actually a very important topic, so I figured I’d use this blog post to answer some of these questions.  I’ll answer each question from both a weight loss and a general health perspective.

Can I Drink Coffee?

Yes!  In the literature, coffee has been shown to have a positive impact on risk of heart disease and stroke.  I’m not too crazy about caffeine, so I have my clients limit their consumption of regular coffee to 1 or 2 cups per day.  Decaf can be consumed in unlimited quantities.  One asterisk here, it is not good to load up on cream, sugar, or nonnutritive sweeteners.  I have my clients use a little milk or light cream and no sugar or nonnutritive sweeteners.   Sugar will spike your blood glucose while the nonnutritive sweeteners will increase cravings for refined carbs.

Can I Drink Orange Juice Or Other Juices

I have my clients eliminate all juices.  When you juice a fruit, you are separating the sugar from the fiber and the glycemic load starts to really increase.  This spikes blood sugar and insulin levels which will negatively impact both your weight and your overall health.  Fruits are unbelievably healthy when eaten in their whole form.  Eat your fruit the way nature intended.

Can I Ever Drink Regular Soda?

Absolutely not.  The large amount of sugar causes blood glucose and insulin to skyrocket. 

What About Diet Soda?

There are several problems with diet soda.  The non-nutritive sweeteners used in these products are well tested and generally safe when consumed in moderate amounts.  However, there are 2 major issues with diet soda:  1) When you strictly limit refined carbohydrate foods like sugar, white bread, and pasta, your craving for them virtually disappears.  Diet soda perpetuates your cravings for sugar and refined carbs so you’ll always be hungry.  2) Humans have the cephalic response.  If you were to put your favorite food on your kitchen table; your eyes see it, your nose smells it, and you release digestive enzymes before you put a bite into you mouth.  There is some evidence that this also happens with diet soda.  Your body senses the sweet taste and releases insulin anyway.  This is exactly what you are trying to limit.  Treat yourself to 1 or 2 diet sodas a week, but not more than that.

Can I Drink Alcohol?

When consumed in moderate amounts, alcohol has been associated with improved health.  The research literature shows that consuming about 1 drink per day reduces risk of heart disease, stroke, and diabetes.  Keep in mind that this amount may also slightly increase risk of breast cancer in women.  I have my weight loss clients limit alcohol consumption to a total of 4 drinks per week.  More than that has the potential to impact their weight.

Well, Than What Can I Drink?

Feel free to drink:
1) Water: filtered tap or bottled.
2) Decaf coffee or tea, either hot or iced.
3) Naturally flavored club soda such as Polar or Poland Spring.  These come in a number of great flavors and have no sugar or non-nutritive sweeteners. 

I know that this isn’t the sexiest of lists, but these choices will keep you hydrated and moving toward the more fit, thin, and awesome version of yourself.

 

Book Review: Wheat Belly

Wheat Belly is next up for review.  The author, Dr. William Davis, is a medical doctor and preventive cardiologist in Wisconsin.

Introduction

The basic premise of Wheat Belly is that the elimination of wheat products is the key to weight loss and improved health.  The book is broken down into 3 sections.  The first is a detailed history of the evolution of wheat and how it has changed genetically over the years.  The second part explains all of the negative health effects of eating wheat.  The third part of the book deals with tips on eliminating wheat from your diet, including a 7 day meal plan and recipes.  Overall, the book is well researched and very well written.  I enjoyed reading it.

Five Things I Really Liked About Wheat Belly

1) The Concept Of Blood Sugar Stability.  A major concept in this book is that swings in blood sugar have a negative impact on weight control and health in general.  I couldn’t agree more.  Blood sugar control is at the very foundation of my nutritional recommendations.

2) Explanation Of How Wheat Has Changed Over The Years.  I found this part of the book absolutely fascinating.  Agricultural scientists have changed wheat dramatically over the past 50 years.  It has been altered genetically to make it resistant to environmental conditions and to increase yield.  Wheat used to grow 4 feet tall.  The new genetic, “dwarf” version grows only 1 foot tall, so it will yield quicker, requiring less fertilizer.  The author found a woman who grows the old fashion wheat and bought some flour from her.  After eating 2 slices of bread made with this flour, his blood sugar rose to 110.  He repeated the test with modern flour.  His blood sugar after eating 2 pieces of bread made with modern wheat rose to 167!  It is quite plausible that wheat used to be a healthy, lower glycemic grain years ago, but is now high glycemic due to genetic manipulation.

3) Great explanation of LDL particle size.  The size of your LDL is just as important as your number.  Large, buoyant LDL’s are far less atherogenic than small dense LDL’s.  He explains this nicely.

4) Good Recipes.  The wheat free recipes are very nicely put together.

5) Comprehensive List Of Wheat Containing Products And Ingredients.  The author puts together an interesting list of places where you’ll find wheat unexpectedly.  You’ll find wheat in hydrolyzed vegetable protein, modified food starch, textured vegetable protein, flavored coffees, beer, flavored teas, vodkas, blue cheese, and my 2 favorites; envelope glue and lipstick.  Wheat really is everywhere!

Five Things I Didn’t Agree With In Wheat Belly

1) Promises Unrealistic Weight Loss.  The author says you will lose 10 lbs in the first 14 days, or even a pound a day.  When expectations are this high, it is easy to get frustrated with more realistic weight loss, such as a pound a week.  Having realistic expectations for weight loss is vital to long term adherence. 

2) Very Little On Exercise.  If you want to lose weight and keep it off, exercise is a huge part of the equation.  Both experience and the research literature have taught me this. Wheat Belly doesn’t focus on it very much.

3) Restricts Several Foods That Are Healthy.  The following foods are strictly limited on the Wheat Belly plan: oatmeal, quinoa, brown rice, sweet potatoes, legumes, fruits, and polyunsaturated oils.  These have been shown in the literature to be health promoting, and I’m not quite sure why you wouldn’t want people to eat them.

4) Allows Several Foods That Are Not So Healthy.  The following foods are encouraged on the Wheat Belly plan and in the recipes: steak, pork, full fat cheeses, coconut oil, small amounts of fruit juice, daily use of non-nutritive sweeteners, dried fruit, full fat sour cream.  These are foods I have my clients limit due to their negative impact on health.

5) Fat, Protein, Carb Ratio.  This plan allows for unlimited protein intake, which typically amounts to no higher than 20-25% of calories, unlimited fat and 50-100 grams of carbohydrate per day.  On a 2000 calorie diet, this equates to 25% protein, 20% carbohydrate and 55% fat.  I think this is a bit too low on the carb and a bit too high on the fat.  I have my clients shoot for more like 20% protein, 35% fat and 45% carb.

Is Wheat Belly Worth Reading?

Absolutely.  Wheat Belly gets a lot right.  You’ll learn in great detail how the wrong types of carbohydrate can make you unhealthy and overweight.  For years, I have been recommending a lot of what is in this book to my clients.  There are just a few foods I would limit on this plan and a few foods I’d add in.  Oh yeah, one other thing I’d add in is a whole lot more exercise!

Research Update: Metabolic Hormones Changes After Weight Loss

Long Term Persistence of Hormonal Adaptations to Weight Loss

New England Journal of Medicine 2011: 365:1597-604.

Objective:  To examine the changes in metabolic hormones for up to a year after weight loss.  We need to learn more about why so many people who lose weight gain it right back.

Methods: 50 overweight subjects were enrolled in a 10 week weight loss program which included a very low calorie diet.  At baseline, after the 10 week weight loss intervention, and 62 weeks, the researchers measured leptin, ghrelin, peptide YY, gastric inhibitory peptide, glucagon-like peptide Y, amylin, pancreatic polypeptide, cholecystokinin, insulin, and subjective ratings of hunger.  Each of these hormones has been shown to have an impact on metabolism and/or energy intake.

Results: After the 10 week low calorie diet, subjects lost an average of 29.7 lbs.  Immediately after weight loss, levels of leptin, peptide YY, cholecystokinin, insulin, and amylin were significantly lower and levels of ghrelin, gastric inhibitory polypeptide, and pancreatic polypeptide were significantly higher.  There was also a significant increase in subjective measures of appetite.

One year after the weight loss, there were still significant differences from baseline in levels of leptin, peptide YY, cholecystokinin, insulin, ghrelin, gastric inhibitory polypeptide, pancreatic polypeptide, as well as hunger.

Discussion: It is not surprising that following weight loss, hormones were changed in a way that promoted weight regain.  We’ve known this for some time.  What is surprising is that they remained that way for a full year after the weight loss!

It is evident that our bodies have amazing defense mechanisms to weight loss.  We evolved in times of drought, famine, and food scarcity.  Those who survived to pass on their genes gained weight quickly, and lost it slowly.  This was most helpful during our early period, but this mechanism has really hurt us in the era of unlimited food availability.

It is becoming clear that the reason so many people regain lost weight is not because they become weak and unfocused with their diet and exercise, but because their body very strongly wants them to put the weight back on.  Weight relapse clearly has a physiological basis.

Take Home Message: After you lose weight, you need to realize that your body starts an all out war to put it back on.  Keep your foot on the gas with your diet, cardio, and resistance training programs.  Your weight loss plan is in no way a temporary thing.  In reality, you need to work just as hard to keep it off as you did to lose it.

Product Review: Bodylastics Resistance Bands

Getting to the gym can be a real challenge given our busy lives of work and family responsibilities.  When I was in college and even grad school, there seemed to be plenty of time to get to the gym and enjoy a leisurely workout.  Now that I’m a bit older, time is definitely more limited.  I’ve noticed the same thing with my clients over the years.  Once they hit a certain age, it becomes very hard for them to get to the gym on a consistent basis.   Therefore, as I’ve mentioned before, I’m a big advocate of working out at home. 

Most parts of the body are very easily exercised with a flat bench and some dumbbells.  However, the back can be a bit more challenging to workout at home.  There are several dumbbell exercises that focus on the back, but to really get the variety you want, you’ll need to bring in some other equipment.  I figured I’d use this post to introduce one such piece of equipment: Bodylastics Resistance Bands.  

Bodylastics Resistance Bands are a stackable and adjustable resistance system.  The kit I purchased has up to 96 pounds of resistance, but they also sell kits with more or less resistance.  The system comes with 4 different colored bands of varying thickness that you can combine to produce the exact resistance you need for any exercise.

In addition to the stackable resistance bands, the system comes with handles for both your hands and ankles as well as a door anchor.  The door anchor is the absolute key.  It allows you to attach the system to any door that closes in your home.  If you put it up high, you can simulate high pulley exercises like lat pulldowns.  If you keep the anchor a bit lower, you can simulate low pulley exercises like seated rows.  This adds a completely new element to how you can work your back at home.  Let’s take a quick look at the pros and cons of the Bodylastics system.

Pros

1) Extremely Well Made And Durable:  These will last you a lifetime.  I’ve had mine for 2 years and they are showing no signs of wear and tear.

2) Serious Resistance: I’ve historically been a bit down on resistance bands in general.  I never felt like I was getting the type of resistance that I needed.  Not so with the Bodylastics system.  These feel a lot tighter than other bands I’ve used.  I get a great workout with these.

3) Comes With A Door Anchor:  Great for working the back with simulated high and low pulley exercises.

4) Very Portable:  The system comes with a carrying case that can easily fit in your luggage for when you need to bring your workout on the road.

5) Very Secure Door Anchor: Door anchors tend to make me nervous.  Not this one.  It is solid and it’s going no where, so feel free to workout with confidence.

Cons

1) The only con that I can come up with is the price.  They are a bit more expensive than other resistance bands.  They retail for $54.95, but as of this writing, amazon.com has them on sale for $35.95.

Do I Recommend Bodylastics Resistance Bands?

Absolutely.  These are a great addition to any home gym and will allow you to be much more creative with your workouts.  While they cost a bit more than other bands on the market, the quality of the product easily makes it worth the extra investment.  To learn more about these bands or to pick them up, check out their amazon page (here).

The Top Non-Dairy Sources Of Calcium

Calcium is a very important nutrient.  We all know that it is pivotal to the maintenance of our bones.  Calcium also serves several other important functions, including the regulation of the hearts rhythm, the transmission of nerve impulses, and even plays a role in blood clotting.   The best sources of calcium are dairy products.  However, many people are lactose intolerant or have other, less dramatic sensitivities to dairy.  For many of these people, daily consumption of dairy products is not an option. 

I figured I’d use this post to list out some of the healthiest non-dairy sources of calcium.

This information was found in Appendix B of the Dietary Guidelines For Americans (Reference 1)

 1) Calcium Fortified Almond Milk: 1 cup has 457 mg of calcium.

 2) Calcium Fortified Soy Milk: 1 cup has 368 mg of calcium.

 3) Sardines, in oil:  3 oz has 325 mg of calcium.

 4) Pink Salmon, canned, with bone:  3 oz has 181 mg of calcium.

 
 5) Collard Greens: ½ cup has 178 mg of calcium.

 6) Spinach: ½ cup has 146 mg of calcium.

 7) Soybeans, green: ½ cup has 130 mg of calcium.

 8) Turnip Greens: ½ cup has 124 mg of calcium.

 9) Ocean Perch, Atlantic: 3 oz has 116 mg of calcium.

 10) White Beans: ½ cup has 96 mg of calcium.

 11) Kale: ½ cup has 90 mg of calcium.

 12) Okra: ½ cup has 88 mg of calcium.

 13) Blue Crab: 3 oz has 86 mg of calcium.

 14) Clams: 3 oz has 78 mg of calcium.

 References

 1) http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

Research Update: New Research On Beverages And Health

Coffee consumption and risk of chronic disease in the European Prospective Investigation into Cancer and Nutrition (EPIC)- Germany study.  American Journal of Clinical Nutrition 2012; 95:901-908.

This study of 42,659 men and women from the European Prospective Investigation into Cancer and Nutrition cohort examined the association between coffee consumption and risk of chronic disease, including stroke, cancer, myocardial infarction, and type 2 diabetes.  After approximately 9 years of follow up, subjects consuming 4 or more cups of coffee per day had no increased risk of any disease when compared to those consuming less than 1 cup a day.  In fact, they had a 23% reduced risk of type 2 diabetes.

Take Home Message: Coffee drinking has long been vilified as an unhealthy vice.  However, the research is beginning to mount that at the very least it is not harmful and may even be beneficial to our health.  So if you like a cup of coffee or two in the morning, there is no reason to stop. 

Soda consumption and the risk of stroke in men and women.  American Journal of Clinical Nutrition 2012; 95:1190-1199.

This study takes a look at the association between soda consumption and risk of stroke in a very large group of subjects.  Two cohorts were included in this study: the Nurses’ Health Study (n=84,085) and the Health Professional Follow-up Study (n=43,371).  The women were followed for 28 years and the men were followed for 22 years.  Consuming one of more sodas per day was associated with a 16% higher risk of stroke compared to those who did not drink soda.

Take Home Message: Add stroke to the long list of chronic diseases that are associated with sugar sweetened beverage consumption.  We’ve also seen increases in risk of obesity, type 2 diabetes, hypertension, high cholesterol, and heart disease in heavy soda drinkers.  This is not an ideal beverage choice, to say the least.

Question And Answer: Gazelle Edge

If you’ve read my book or work with my privately, you already know that I’m a huge fan of the Gazelle Edge Elliptical Trainer.  This machine is perfect for home use.  It is inexpensive at just over $100, it folds up for storage when not in use, and is extremely low impact.  The majority of my clients pick up one of these machines and use it as their primary source of cardio.  I have one myself and use it every day.  I figured I’d use this question and answer post to help owners of the Gazelle Edge get the most out of their machine.  For a complete review of the Gazelle, including where to get it, check out this earlier post (click here).

One note before we begin: whenever starting an exercise program, it is imperative that you contact your doctor and get medical clearance.  I will not even think about recommending exercise to a new client until I conduct a medical history and contact their doctor for clearance.  Safety first!  On to the questions:

Should I Use The Arms?

No. In fact, I recommend unscrewing and removing the arms altogether.  I say this for 2 reasons:  1) I want you to emphasize the large muscles of the lower body during your cardio, not the arms.  2) Having the arms off the machine will free up your hands to hold a phone, the remote control, your Ipad, book, or newspaper.

How Can I Prevent The Gazelle From Sliding Around?

If you place the Gazelle on a hardwood floor, you’ll notice that it moves around a bit during your workout.  To prevent this, use the Gazelle on a carpet if at all possible.  If this isn’t possible, a thin yoga mat underneath it will help a lot.  I actually use a yoga mat on top of the carpet to keep the Gazelle from leaving indentations on the carpet.  This combination reduces movement completely.

Initially, I Feel Like I’m Not Working Out Hard Enough, Am I Doing Something Wrong?

When you first start using the machine, you are not entirely comfortable and balanced.  This will slow down your pace.  During this early phase, many feel that they are not working hard enough.  You’ll find that if you keep at it, your balance will improve and you’ll be able to work harder.  Take long, fluid strides; kind of like you are cross-country skiing on one of those Nordic Track’s from years ago.  Also swing your arms as if you were running quickly.  Before you know it, you’ll be sweating and your heart rate will be up.

Can I Do Anything Else To Pick Up The Intensity?

For most people, just following the above recommendations will get their intensity to the proper level to improve fitness and lose weight.  However, if I have a client that is a bit younger and healthy, I’ll recommend interval training to ramp up the intensity.  I’ll have them start out their cardio at the normal intensity for 4½ minutes, and then sprint for 30 seconds.  I’ll have them repeat this 4 or 5 times during their workout.  This is a great way to increase intensity and calories burned.  The sprint does not have to be a maximal effort; simply increase your pace for 30 seconds.  If a client is very overweight or has risk factors for heart disease (high blood pressure, high cholesterol, etc), I don’t recommend intervals, as the increased intensity can spike heart rate and blood pressure.

My Gazelle Is Starting To Squeak, How Can I Fix This?

You may notice after some time that your Gazelle squeaks a bit. I normally have headphones on when I use it, so I don’t even really notice, but some of my clients have found this annoying.  Here’s how to fix this straight from the user manual:

“If squeaks or other noises develop over time, we recommend lubricating all

moving parts as follows:
             a) Apply clear household grease (i.e. petroleum jelly) to axle tube.
             b) Spray cable holders (top & bottom) with WD40 or equivalent.”