Thin Does Not Equal Healthy

fat shadow man

I have worked in the health care industry going on 14 years now. There are many myths floating around concerning health.

As many myths as there are surrounding health care, there are even more that surround the weight loss, diet and physical fitness industries.

A major myth associated with the dietary industry is that you can lose a lot of weight quickly through a few major changes to your diet, and it will stay off. Continue reading Thin Does Not Equal Healthy

No Magic Bullet for Weight Loss and Exercise

bulletThere is no magic bullet for weight loss. There is no substitute for exercising and eating right when it comes to weight loss.

It is an on going battle. One that is never one. Once you lose weight, you still have to work at keeping it off.

I exercise almost daily to keep myself in shape, and to keep weight off. I know that if I stop exercising and stop watching what I eat, I will gain weight. Continue reading No Magic Bullet for Weight Loss and Exercise

Do Fad Diets Work?

food pyramidGet thin quick schemes are like get rich quick schemes. If they worked then everybody would be thin and rich.

Fad diets are like get thin quick schemes. They mostly don’t work. They might work for a little while, but eventually you have to go back to eating normally, and then you’ll gain all of the weight back that you lost, and usually a little more.

The problem is that you can’t stick with the extreme changes to your eating habits that a fad diet requires. You can’t avoid carbohydrates for the rest of your life. You can’t eat cabbage soup for the rest of your life. You have to learn how to eat a healthy, sustainable diet. Plan on doing it in a way that you can stick with for the long term. Continue reading Do Fad Diets Work?

Sugar Is In Everything

sugar-cubesSugar is everywhere. Sugar is in many foods that you would never expect.

We eat foods without even knowing that there is sugar in it. Now new evidence is coming out concluding that sugar is addictive.

Sugar can be so addictive that some people are looking at it like a drug. Recently a health official in the Netherlands declared that sugar is the most over used and abused drug in the world. This is coming from a person who lives in a country where marijuana and other soft drugs are decriminalized, sold openly and without consequence. Continue reading Sugar Is In Everything

Can Vitamins Harm?

pills

I am a big proponent of vitamins. I have long believed that we need supplemental vitamins to ensure optimal health.

Would it be better if we could get all of our vitamins and minerals and nutrients out of our daily food? Of course it would be. But most of us do not eat a healthy, well balanced diet.

Even if you do eat a healthy, well balanced diet, you can still benefit from supplemental vitamins.

I have a Master’s Degree in Nutrition. I eat a well balanced and healthy diet. I know about nutrition. But I still feel that I can benefit from supplemental vitamins. Continue reading Can Vitamins Harm?

How to Manage Arthritis through Exercise and Diet

nordic walking

 

Painful and inflamed osteo-arthritic joints affect millions of Americans every day. Millions fight a daily, uphill battle to reduce their pain associated with arthritic and degenerative joints.

While the symptoms of arthritis may come on quickly, it is important to realize that the process has been going on for years. Continue reading How to Manage Arthritis through Exercise and Diet

Don”t Believe The Hype (if it sounds too good to be true, then it is)

before and afterIt seems like every week there is a new diet or exercise program that is touted as being the best way to lose weight and get into shape. It may claim that a new scientific breakthrough led the researchers to discover a new way to lose weight or to discover a new compound or plant that will revolutionize how people lose weight. These programs make promises like “lose 20 pounds in 1 week” or “get ripped, lean and in shape within 1 month”.

Most of these programs come with personal testimonies and before and after pictures. The testimonies are amazing, they talk about how great the diet is and how easy it was to lose weight and how much weight they lost. They may say things like “the weight just melted off” or “I lost weight by just sitting in my favorite chair”. The before and after pictures that accompany these testimonials show amazing differences. The program will promise that it is too good to be true.

Unfortunately, it is too good to be true. The old saying “if it seems to good to be true, then it is” is very true when dealing with the diet, nutrition, exercise and weight loss industries. Continue reading Don”t Believe The Hype (if it sounds too good to be true, then it is)

How to Care for Irritable or Inflamed Bowels

woman stirring gutsIrritable or inflamed bowels can be horribly painful and can be embarrassing. The treatments can be as confusing as the diagnosis. The symptoms can be unpredictable and can flair up or go away with seemingly no cause.

Irritable bowel syndrome (IBS) affects the large intestine and can cause cramping, bloating, gas, diarrhea, and constipation. IBS does not cause changes to the gut or intestines like more serious gut issues like ulcerative colitis or chron’s disease. IBS will not create inflammation in the gut or make you more likely to develop colo-rectal cancer. Continue reading How to Care for Irritable or Inflamed Bowels

Is It Better to Eat Many Small Meals, or a Few Large Ones?

food pyramidIt has been known for years in nutrition circles that eating many, small meals throughout the day is a great way to keep your metabolism and energy levels constant and consistent. The more consistent your metabolism is, the faster it will be throughout the day. The faster it is, the more fat and calories your body will burn through.

This has always made sense to me. I personally do not eat many, small meals during the day. Instead I snack on healthy foods in between meals which helps to keep my energy levels consistent, and prevents me from getting overly hungry and then eating everything in sight.

I have treated many people who will eat very little during the day, then binge and eat huge meals at night. This will cause you to gain weight. By taking in most of your calories at night, you will have little chance to work them off before going to bed.

That is why I was interested when I saw that a study had concluded that it is better to eat a few large meals during the day rather than many, small meals. The study came out of Czech Republic and it had people eating 2 large meals per day. The first meal was to be eaten between 6 am and 10 am. The second meal was to be eaten between noon and 4 pm. They compared this group to another group that was eating many, small meals during the day.

I think that the important message to take away from this study is that it is better for your metabolism to eat your large meals earlier in the day. Followed with a light dinner. If you can do this, then your metabolism will be more consistent. I do not think that it is necessary to skip dinner and just eat 2 large meals per day.

A link to an article about the study and commentary on it are here:

http://thechart.blogs.cnn.com/2013/06/25/fewer-larger-meals-key-to-weight-loss/?hpt=he_c2

Dieting Mistakes

salad 2Healthy eating can be a challenge. Even if you know what you are doing it can be hard to stick with a clean and healthy diet. If you don’t have any training in nutrition, it can be even harder. We are bombarded on a daily basis by crash diets that claim you’ll lose 20 pounds in 2 weeks and other outlandish claims. The media is filled with pictures of starlets who are impossibly thin. We are made to think that everyone should be lean and ripped and look like they were 18 years old. It is not realistic. Healthy eating is possible and it is possible to lose weight through diet and exercise. You just have to know what you are doing, or listen to someone who knows what they are doing. The Pain Free Lifestyle program is set up to be easy to follow and easy to incorporate into your life. It tells you how to incorporate healthy eating into your life in a realistic way. There is a slide show that is attached to this that talks about some common mistakes people make while dieting, and how to avoid them. http://www.webmd.com/diet/ss/slideshow-diet-mistakes