So You're Hungry

You've tried to eat right. Watch your calories. Minimized sugar, dairy & alcohol. But cravings are driving your appetite like a Mack truck.
Now what? Give in, but just a little. Here's how.

-First slow it with water, even the fastest vehicles meets resistance in water.
-Next, offer a Piece Treaty. A piece of a healthy treat. Fruits and vegetables have appeased kings stopped many wars between savages.
-Lastly, give a little. There's a reason you have a craving, let it have it's voice. But just a little, remember cravings can have their say but not their way.

Best Weight loss Supplement

Over the years nothing has proved more essential and effective than Hydrogen Dioxide in speeding metabolism, flushing fat, appetite suppression and nutrient delivery. It safe, effective, inexpensive and can be combined with other meds.

*dehydrated form has been shown to increase oxygen intake.

Water before, during and after exercise.

Oatmeal or Cookie

Some eat oatmeal daily for heart health. There's certainly lots of benefits to this. But I wouldn't make this my daily ritual. It's not really the best for weight loss.

Oatmeal = milk, sugar, butter (1/2 cup 200+ calories)
Oatmeal Cookie = milk, sugar, butter, egg, flour. (1 lrg 81 calories)

Is Coffee a Diuretic?

Does the caffeine in drinks make you lose body fluids more frequently?
Or does coffee make you pee more?

It takes 300mg of caffeine before is increases urination over water. About 20 cups.

But solids in our liquids like sugar and creamer slows stomach emptying.

So the answer is yes but likely less than water.

*coffee leeches iron, but vitamin D and C in dairy helps us retain iron.

Refined Foods

`During World War II Denmark stopped refining flour, an action which was not accompanied by any other marked changes in living habits. Later it was found that the death rate had dropped and that there had been a marked decline in cancer, heart disease, diabetes, kidney trouble, and high blood pressure.' (Mental And Elemental Nutrients, Carl C. Pfeiffer, Ph.D., M.D. p.72)

Laboratory animals cannot live for more than a few weeks on white bread, yet most of us like eating this denatured and impoverished food.' (Rex Newnham, Odyssey, Dec/Jan 1983/4, p.14)

Too Much Inventory

What happens to the stock delivered to a store at night? First the shelves are filled, the the overstock it stored. There's not much traffic at night and product hardly moves.

Our bodies are similar, at night we store 1 to 3 hours of energy in our muscles and liver. About 100-300 calories.
Anything over our energy stores is put into our fat storage.

Most people get 3-5 deliveries a day. In the morning and at night we don't need a lot of product.

Too Much Inventory

What happens to the stock delivered to a store at night? First the shelves are filled, the the overstock it stored. There's not much traffic at night and product hardly moves.

Our bodies are similar, at night we store 1 to 3 hours of energy in our muscles and liver. About 100-300 calories.
Anything over our energy stores is put into our fat storage.

Most people get 3-5 deliveries a day. In the morning and at night we don't need a lot of product.

All I Am Saying is Give Beans a Chance

All I Am Saying is Give Beans a Chance. Their fiber helps prevent fat storage. Also their little protein pills which feeds muscle growth.

How many of these tasty little energy vitamins should you eat?

About a 1/2 cup with your meal.
(5g fiber, 7g protein, 20g carbs 100 cal +iron & B vitamins)

The Origins of Obesity an Evolution

What does Charles Darwin have to do with eating habits? In the 1920s most rural peoples ate only toast and coffee for breakfast. In an effort to sell more livestock Farmers hired a Marketing Professional. The son of famed Evolutionist Charles Darwin.
He conducted a survey of a few Doctors. Simply, "would you prefer people eat a large hearty breakfast or a small one?" .....hence more eggs, pork, milk, etc were sold.

-The book In Defense of Food is recommended on our website.

Plate Size

In 60s & 70s standard dinnerplate size increased from 9" to 11" in diameter. This increased size holds 50% more food. Today standard European plates are still 9". (OnFitness Mag 12/10)

Ever heard of the cup and saucer?

150 minutes

The American Heart Association recommends 150 minutes of moderate exercise every week.
This is said to reduce cancer risk, diabetes, bring peace to the earth, stop baby seals from dying.

We perform 120 minutes of High Intensity exercise weekly. Imagine the good were doing for the universe.

Carb Timing

Elite athletes have always practiced a concept called Carb Timing. Eating the right carbs before competition or one hour after workouts increases performance and spikes insulin in order to accelerate muscle repair. (Right, there are times you should spike insulin)

Carb timing should be practiced at low RMR times also. Or when you metabolism is slowed and energy production is minimized.

Nighttime would be a good time to watch intake amounts.

Hidden Protein Sources

When we were in Korea my wife ate silk worms. I couldn't do it, at least not knowingly.
But all processed food contain insects parts. Hidden protein. Although this is a plus for processed foods there are better ways to get your protein.

'Shrimp and Locust are virtually the same creature.' -TED Talk science forum

Weight Watchers get a Clue

This week Weight Watchers changed it's point system to emphasize quality calories over quantity of calories.
Fruits ands Vegetable are now zero points. Now you can have unlimited quantities of these. Proteins and fibers have lower point values while fats have higher point value.

-points control not only quantity but quality now. It's very close to the Cup & Saucer now. Are they reading my blog?

Weight Watchers get a Clue

This week Weight Watchers changed it's point system to emphasize quality calories over quantity of calories.
Fruits ands Vegetable are now zero points. Now you can have unlimited quantities of these. Proteins and fibers have lower point values while fats have higher point value.

-points control not only quantity but quality now. It's very close to the Cup & Saucer now. Are they reading my blog?

Bad R.A.P

Salt, sugar and fats are all essential to a healthy life. Needless to say Americans are getting too many of these. But more importantly were getting the wrong types. They all have good and bad among the many.
Focusing on Salt, Sugar and Fat deflects attention from the guys that really deserve a bad R.A.P.
Refined, Artificial, and Processed foods. Salt, sugar and fat are Real food, natural food and fine in the right types and amounts.
Prefer real food. Eat real food.

Spell Check

Before I write my book I promise to use a proof reader or spell chk. Reading bak on some of the post I noticed sone spelling errors. I will let them stand for now. Most of these are written on a virtual keyboard. I have to be more careful.

Going Green on the Cup & Saucer

The Cup and Saucer Diet has 3 stages
which can be done without assistance.

Red: Stop the Madness
The Modified fast to get control of your appetite, lose water weight and start using fat as fuel.
Yellow: Easy In
The Cup & Saucer emphasizes portion control which is most peoples biggest problem. And also gets you the appropriate amount of calories for your body and goals.
Green: Keep Moving
The last stage which help you make appropriate choices in Protein, Carbs, and Fats.

If you want help in the practical application I'm available. The cost is $25 per person for one month of coaching. Weekly we go over your progress. I help you stay on track. After one month you should know what to do and how to do it for the rest of your life.

Calories in Calories out Bogus!

This Calories in Calories out formula can be misleading. There are a couple of circumstances that deflate the hype.
1. Water, water has no calories but if you drink three glasses you gain one pound. One pound of weight with no calories involved.
2. It takes calories to digest food. If you eat 100 calories of fat it takes 3 calories to assimilate it. Some proteins and fibers can use up to 15% or more of the calories in the breakdown. So a 500 calorie meal can result in a lesser caloric intake.
3. Sugar spikes (glycemic index) frim lots of calories eaten at one setting makes extra sugar in the bloodstream. The extra is stored away as fat. So 2000 calories through the day is better than a 2000 calorie meal.

Hips Thighs & Estrogen

"I don't want to be cut and muscular."

The usual answer from fitness trainers is that women don't produce enough testosterone for that to happen.

Thats true, but it doesn't explain Madonna or Mary J.

"why can't I lose on my hips & thighs?"

Both answers involve estrogen. Higher estrogen balance higher fat production in maternity areas. After a certain age estrogen production falls. If balanced well women can have a more chiseled look.

Solutions: sleep, weight training, and diet. These help the body balance hormones and reduce fat reception.

Caution: some foods like processed soy mimic estrogen. Proteins and veggies will help with slimming these areas.

Of course these chemicals are very complicated. And there's still much more to learn about how these benefit us.

Chips are Stacked Against Us

I noticed when I was studying sports nutrition, (by the way I'm also a certified Sports Nutritionist) some of the same strategies we use to help individuals gain weight is the same we use to help individuals lose weight.
This is why it's hard for some to figure out how to do it correctly.
Nutritionist are not going to recommend bad foods even to gain weight. The main differences in the strategies is portion size and fat/carb amounts.
Too many people are trying to sell us on quick weight loss & uncontrolled eating without exercise. Foods marked diet or healthy are worse than their cheaper or free counterparts. Then ergogenic aids are an expensive way to get nutrients you can get from readily available foods.

Frankly the food media will help you do the opposite of exactly what your trying to accomplish.

Eat clean real food in the right portions

How Much Protein Do You Need?

It's not too hard to calculate your protein intake needs. There's a couple of simple ways that will apply to most people.
But protein is virtually useless in burning fat without carbs and fat. So really you need to know the daily intake of all three plus water to perform at your best.

Protein= Half your body weight (grams)
Carbs = Body weight+half body weight
Fat. = 10% body weight (low fat)
Water = Half your body weight (oz)

Most people get too many bad carbs and not enough good ones. The same with fats. Excess protein also becomes fat.
So who's counting? There's easy ways get it without counting.

Endurance Training

The Japanese word for Ninja is made of two parts. 'Nin' for endurance and 'Ja' for person. This comes from the Chinese root symbols of a knife inside a heart. Meaning even if you have a knife in your heart your able to endure.
Simply put a Ninja is a person with great endurance.

Interestingly enough the low weight high repetition training we currently do increases endurance. As well HIIT programs. High Intensity Interval Training.
So, this can also be called ninja training in a sense.

Bad R.A.P.

Salt, sugar and fats are all essential to a healthy life. Needless to say Americans are getting too many of these. But more importantly were getting the wrong types. They all have good and bad among the many.
Focusing on Salt, Sugar and Fat deflects attention from the guys that really deserve a bad R.A.P.
Refined, Artificial, and Processed foods. Salt, sugar and fat are Real food, natural food and fine in the right types and amounts.
Refined, Artificial and Processed are tolerated by our bodies, filtered and rejected. Prefer real food. Eat real food.

Low Weight High Rep

Straining to Lift Heavy Weights Isn't Necessary to Put on Muscle, Researchers Say
By Bill Hendrick
WebMD Health News Reviewed by Laura J. Martin, MD

Aug. 13, 2010 -- Building muscle doesn’t require a lot of heavy lifting, just a lot of light weight lifting, a new study indicates.
Straining to lift very heavy weights isn’t the only way to pump up muscles, say researchers at McMaster University in Hamilton, Ontario. Similar results can be achieved, they say, by lifting light weights a greater number of times.
The secret is simply to pump iron until muscle fatigue sets in, says Stuart Phillips, PhD, associate professor of kinesiology at McMaster.
“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can’t lift it any more,” Phillips says in a news release.

Water Vindicated

Today all over the news are reports extolling weight loss benefits of drinking water. Still some are reluctant to admit the benefits of water on metabolism. Once considered urban myth, now it's reckoned as science only after thousands of dollars was thrown at it.
Every human tissue, fluid and cell has water as a major component. To operate well, optimal we need water.
What's a calorie? It's a unit of measure based on heating water. Yes our body literally heats water to lose weight.
Metabolism needs water.
Maybe we need thousands in research before this can make news.

Wrist Pain During Exercise

Medical
-try to find the cause/exact problem
-doctor, chiropractor

Safety
-use a brace
-keep wrist straight when exercising
(use barbells when doing dips. Also use a more firm surface than bench cushion)
-use methods that don't involve injured area.
-don't work through pain. Allow injuries to heal. (Rest Ice Compression Elevation)

Musclar option
-light stretching techniques
-strengthen the forearm and any muscles surrounding the injury. (they have to compensate for the loss of support in the injured area)
-massage/ointments (ask pharmacist) But caution; never massage a joint that is inflamed.
-usually heat wraps before exercise and cold afterward. (both are used to treat pain)
Mental
-negative self talk can worsen pain. Continue to be happy and positive in reference to yourself and your situation if possible.
-be aware of triggers. When is the pain caused? There's usually another option to your goal.

Another High Fructose Corn Syrup Study

Over the last 200 years the rate of HFCS has directly paralleled the rate of obesity in this country.

A Study from the University of Colorado Denver Health Sciences Center reviewed 4528 adults with no history of Hypertension.
Given 74grams of HFCS per day. In all cases blood pressure increased. (74 grams is about 2.5 soft drinks)

Obesity Study

Obesity Research study suggest portion control works better for weight loss than exercise, consuming less fat, and increasing fruits & veggies.
-J Weisenberger RD (pm6/10)

Ever heard of the Cup&Saucer Meal Plan

Exercise as Medicine

American Journal of Clinical Nutrition 6/05, "weight training is effective in reducing the increased fat distribution around the waist that occurs in recovering anorexics...decreases rebound anorexia."

American Journal of Psyciatry 5/98
'Exercise reduces panic attacks by half'

High Fructose Corn Syrup

Maybe you noticed the recent news advocating High Fructose Corn Syrup
(HFCS). Even some fitness professionals have begin to downplay the
effects of it. Of course lots of money is involved in these
campaigns. So what are the facts about HFCS, Sugar & Artificial
Sweeteners?
I
will do my best to be unbiased. (but as you know I trust the natural over lab
foods)
First so far, no
sugars have been shown to be addictive.


HFCS Benefits (yes there are)

-its cheaper & sweeter than sugar, lowering food cost

-made in America, improving the economy (its a corn product, that's natural right?)

-its war proof, no other country can control Americas supply.

HFCS Negatives

-adds calories

-processed in the liver (stimulating fat production (triglycerides))

-doesn't stimulate feeling of being full (may decreases leptin)

Sugar Benefits

-Hawaii sugar is also an American product

-stimulates feeling of being full so you consume less

-processed in the stomach (easier on the liver) (bleached & 'treated' may not be)

Sugar Negatives

-adds calories

-more expensive

-usually grown outside US territories (others countries can influence the
price)

Artificial Sweeteners Benefits

-usually no calories

-American made

Artificial Sweeteners Negatives

-processed in the liver

-How much do you want to read?

(HFCS also have been linked with significant weight gain over sugar & increased risk of diabetes.
Some have even suggested using sugar water to curb your appetite.)

Sources: Fresh
Thinking Health Magazine, OrganicStyle.com, Fat Land: How Americans Became the
Fattest People in the World, 2004
Harvard Nurses Study (follow-up), Harvard School of Public Health Study on soda consumption. (2005 article by Amy
Palanjian) OnFitness Magazine did an outstanding scienctific expose' on the subject in 2009

No for my biased opinion:
The overly simplified choice seems to be Chemicals or Food. Labs or Plants.

Why would you want to increase your appetite, abuse your liver, produce more
fat, & choose lab chemicals over food? The key seems to always to be moderation even if the sweetener has no calories. Honey & Sugar are terms of endearment, that may be true for you diet too. Ever tried to call your sweetheart High Fructose Corn Syrup? or Splenda?

Recommended reading: In Defense of Food, Eating Animals, and A Hungry Planet What the World Eats.

HIIT Programs benefit Metabolism in a suprising way

High Intensity Interval Training has been shown to increase metabolism up to 48 hours afterwards.

I personally don't feel trainers are any better at weight loss or fitness than nutritionist or doctors. The advantage may well come from bad sampling results.
The people who come to trainers have already overcome the major hurdles in recognition, dedication and accepting help. Hence they experience better results.
Also the fitness trainers likely look the part. It's easier to motivate when people can see their goal. Unless someone in on the ground with you it's harder to be consistent. But good students make teachers look good deserved or not.

Group exercise 'boosts happiness'

They may feel happier than if they were on their own
Exercising together appears to increase the level of the feel-good endorphin hormones naturally released during physical exertion, a study suggests.
Carole Seheult, a sport and exercise psychologist from the British Psychological Society, said the findings were entirely credible.
"Rowing is a sport which requires real team work and endorphins could well foster that process.
"But more generally we know from experience that exercising in groups is good for people at many levels, it's motivational, it's social. Groups sessions really do work."

Want to Eat More?

Bigger Muscles
-speeds metabolism, allowing you to eat more
Real Unprocessed Foods
-breaksdown slowly in blood keeping insulin levels stable, allowing you to eat more.
Avoid Artificial Sugars
-doesn't signal liver to produce fat making chemicals (triglycerides), allowing you to eat more.
Drink Water
-eliminating over 100 calories per meal, allowing you to eat more.
Eat less at Night
-makes you less hungry in morning, allowing you to eat more during high metabolic/ activity parts if the day
Go To Bed Early
-allows you to get more sleep or wake up early and be more active. Both allows you to eat more.

Eat more, Maintain your weight.

Should I Drink Coffee?

Saying coffee is bad is a hard sell. It's made mostly of water an beans. The caffeine and oral hygene may be of issue but benefits are well defined also.

http://www.health.harvard.edu/press_releases/coffee_health_risk.htm

http://men.webmd.com/features/coffee-new-health-food

I would be more concerened of what is added to the coffee. You may try to alternate every cup with a cup of water.

Many sports drinks add caffeine to boost energy. Also it's a top weight loss supplement.

Emails Strenghtens Resolve

People who recieved personalized weekly e-mails about nutrition or fitness adopted significantly healther habits than those who did not.

-Kaiser Permanente Study (10/09 prevmag)