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Skinny Without Willpower
Monday, July 20, 2009
FINALLY STARTED CROSSFIT!
I started CrossFit today. Finally gathered the courage to do it. Did 133 Kettlebell swings (was supposed to do 150) with 35 lbs and 5 situps every one minute between the KB swings. On the 133rd swing felt a sharp pinch in my lower back and dropped the weight and stopped immediately. Had lower back strain from squatting 315 lbs about 10 days ago and I think this is a re-lapse of that. Have to be more careful in the future. I almost collapsed at the end of todays workout which only lasted 9 minutes but boy was is intense! I am ready for tomorrow but I hope my back doesn't keep me from doing XFit. Wish me luck!
Saturday, June 13, 2009
WANT A FLAT BELLY?
Well who doesn’t? Except for my grandma who thinks that a big belly is a sign of health and prosperity. So is there a specific diet that can help one lose belly fat while sitting on the couch? The answer is NO! But there are certain foods that will expedite the loss around the waistline when coupled with a consistent fitness routine.
The most important thing to remember in losing belly fat is to first throw the spot-reduction theory out the window. A lot of people believe that doing a few hundred crunches every day will give them a flat belly. Nothing could be farther from truth. When we exercise to burn fat, the fat comes from the total body fat pool and where we burn fat first depends mostly on our genes. If we have the apple shaped body then the last place we will lose fat from is our mid-section. If we are pear shaped then the last place we will lose fat from will be our hips, buns and thighs. See the way it works is the areas that are the easiest to gain fat are the areas most difficult to lose fat from, not fair huh! So if your belly is the first area to gain fat then it will be the last area to lose fat from. So even when you are doing crunches you are losing fat from your arms, legs and shoulders before you lose any from your belly. And since abdominals are only a small portion of your total body musculature your chances of burning abdominal fat are much more with a compound body movement that works a combination of large muscle groups. So you burn more abdominal fat by doing squats or rowing or swimming as these exercises are taxing a larger percentage of muscles in your body.
Having put the spot-reduction myth to rest, the most important thing for getting a flat belly is being in a caloric deficit state meaning the amount of calories burned should exceed the amount of calories consumed. So having a restricted well balanced diet along with a fitness routine is crucial to getting a flat belly. This is true of any weight-loss program, right? Yes! So in order to lose belly fat you have to lose overall body fat. 2-3 days of moderate weight-training (15-20 min sessions each) will help you build muscle and keep your metabolism high and another 2-3 days of (30-45 min sessions each) will burn additional fat. And if you can do both in a single day like some weight training in the morning and then some brisk walking in the evening that would be great. I don’t encourage mixing them into a single workout as the duration would get long and you run the risk of burning out. Crunches are optional and you may not have to do a single crunch in order to get a flat belly, but if you must do them, 2 sets of 40-50 crunches once or twice a week is good enough. Also as a side note sit-ups don’t work your abs as much as they work your hip flexors (the muscle that attaches your hips to your upper thigh), so pass on them and do crunches instead which directly work your abs.
Now coming to the second half of the flat belly program, the diet: what foods to eat and what to avoid in order to maximize your bang for the buck. Here is a list of foods to avoid in order to minimize belly fat storage:
1) Trans-fats: Trans-fats have been shown to promote belly fat deposition. In a study done at Wake Forest University School of Medicine it was found that trans-fat fed monkeys deposited 30% more belly fat compared to monkeys that were fed mono-unsaturated fats (MUFA). Trans-fat is found in cookies, biscuits, some margarines and other foods prepared from partially hydrogenated oils.
2) Refined Flours: Refined bleached flours favor belly fat deposition compared to whole grains. They also have a higher GI compared to whole grains plus they lack the fiber. So for example when we eat a slice of white bread, it quickly converts to blood glucose. This tells our body that plenty of energy is available so it should stop burning fat and start storing it. The converse is true when we eat a low GI food, in that the blood glucose rises slowly and so the body keeps burning fat. So stay away from all those naan breads and any kind of white bread. Naan is even worse than white rice. So all the people that are avoiding rice at the Indian restaurants in order to lose weight are doing themselves more harm by eating naan instead of rice.
3) High-Fructose Corn Syrup: A high GI calorie bomb. This is the biggest culprit in all the modern soft drinks and a big contributor to overall fat gain due to its high GI and zero nutritional value.
Now that we know what foods to avoid, let’s check out the list of foods one can eat to assist in the loss of belly fat.
1) MUFA: Mono Unsaturated Fatty Acids found in many nuts and olive oil has been shown to prevent belly fat deposition. Walnuts, macadamias, almonds, peanuts, avocados and olive oil are all rich in MUFAs. Nuts also are high in fiber and protein, both of which are essential for good health. MUFAs further help increase the good cholesterol in our bodies so they provide a double whammy in the fight against belly fat and heart disease. Make sure 30% of your daily caloric intake comes from MUFAs. So an average healthy person consuming 2000 calories must get about 600 calories from fat which translates to about 66 grams of fat. Remember fat is not your enemy, and if you give your body a supply of healthy fats then it is more likely to use it as fuel and less likely to store it as fat reserves.
2) Whole grains: Unprocessed grains are rich in fiber, an essential nutrient that is crucial to good health. Fiber binds to fat and cholesterol and moves it quickly through our colon giving it less time for absorption. Also fiber binds to certain carcinogens and prevents certain forms of colon cancers. Fiber also lets us stay full longer. All types of beans, legumes (daals), whole wheat, brown rice, fruits and vegetables are rich in fiber so have 5-6 servings of fruits and vegetables every day.
3) Green tea: Tea drinkers are 20 percent trimmer, according to a 2003 study in the journal Obesity Research. Black tea is okay, too, but a compound called EGCG in green tea gives you the best fat-burning results.
4) Tamarind: A spice often used in Indian cuisine, contains a chemical called hydroxycitric acid (HCA) that slows down fat production. So cook with tamarind. Most south Indian recipes have tamarind in them. HCA inhibits the build up of fats and helps regulate body fat metabolism and blocks fatty acid synthesis from blood glucose. In other words it prevents the conversion of excess blood glucose into fat. It also controls appetite including cravings for sweets. So drink rasam with lunch and dinner everyday.
5) Cinnamon: This spice mimics the body's insulin, which stimulates fat cells and allows excess sugar to move out of the blood and not convert into fat. Try topping your morning oatmeal with a dash of cinnamon, or drink cinnamon tea.
6) Dark semi-sweet chocolate (60% or more cocoa): A chemical substance, known as flavanol contained in cocoa is a potent antioxidant that prevents aging and stops the blood cells from oxidizing and blood platelets from sticking to each other to prevent clot formation. It also reduces blood pressure and LDL (bad) cholesterol. Additionally it stimulates endorphin production which gives a feeling of pleasure and it also contains serotonin which functions as an anti-depressant. It also contains small amounts of caffeine that acts as a stimulant. Sounds like a drug, eh? But before you run to the supermarket and start eating a pound of dark chocolate every day, I must add that chocolate is also high in fat so moderation is the key. Chocolate is a comfort food that reduces stress and reduces hunger cravings. So eating an ounce or so as mid-meal snack should give all the benefits and curb appetite.
7) Whey Protein: Whey is the highest absorbable form of protein, better than eggs, chicken or any other form. Plus it doesn’t have the additional fat that comes with meat, dairy and poultry. Protein curbs hunger and protein takes energy to digest. It takes about 20% more energy to digest protein than it takes to digest fat or carbohydrate. So while your body is digesting protein its burning energy. Protein is also essential to stop age related muscle atrophy that leads to a decline in metabolic rate. One should target a daily intake of 0.25 grams of protein/lb of body weight weather it is whey or eggs or some other form. If you are on a muscle building program or play a lot of physical sports you should double your intake of protein.
A typical meal should combine about 40% of the caloric intake from low GI carbs, 30% from protein and 30% from healthy fats. And remember to eat three meals with two mid-meal snacks and eat at regular times, even if not hungry. That way you are less likely to binge. And also don’t forget to reward your self with an occasional treat of your favorite ice cream and pizza or what ever is it that you crave. Total abstinence never works and that’s why 97% of the diets fail. Play some sports or exercise regularly as well. Remember, there is no magic pill for weight-loss and there is no substitute for consistent hard work.
The most important thing to remember in losing belly fat is to first throw the spot-reduction theory out the window. A lot of people believe that doing a few hundred crunches every day will give them a flat belly. Nothing could be farther from truth. When we exercise to burn fat, the fat comes from the total body fat pool and where we burn fat first depends mostly on our genes. If we have the apple shaped body then the last place we will lose fat from is our mid-section. If we are pear shaped then the last place we will lose fat from will be our hips, buns and thighs. See the way it works is the areas that are the easiest to gain fat are the areas most difficult to lose fat from, not fair huh! So if your belly is the first area to gain fat then it will be the last area to lose fat from. So even when you are doing crunches you are losing fat from your arms, legs and shoulders before you lose any from your belly. And since abdominals are only a small portion of your total body musculature your chances of burning abdominal fat are much more with a compound body movement that works a combination of large muscle groups. So you burn more abdominal fat by doing squats or rowing or swimming as these exercises are taxing a larger percentage of muscles in your body.
Having put the spot-reduction myth to rest, the most important thing for getting a flat belly is being in a caloric deficit state meaning the amount of calories burned should exceed the amount of calories consumed. So having a restricted well balanced diet along with a fitness routine is crucial to getting a flat belly. This is true of any weight-loss program, right? Yes! So in order to lose belly fat you have to lose overall body fat. 2-3 days of moderate weight-training (15-20 min sessions each) will help you build muscle and keep your metabolism high and another 2-3 days of (30-45 min sessions each) will burn additional fat. And if you can do both in a single day like some weight training in the morning and then some brisk walking in the evening that would be great. I don’t encourage mixing them into a single workout as the duration would get long and you run the risk of burning out. Crunches are optional and you may not have to do a single crunch in order to get a flat belly, but if you must do them, 2 sets of 40-50 crunches once or twice a week is good enough. Also as a side note sit-ups don’t work your abs as much as they work your hip flexors (the muscle that attaches your hips to your upper thigh), so pass on them and do crunches instead which directly work your abs.
Now coming to the second half of the flat belly program, the diet: what foods to eat and what to avoid in order to maximize your bang for the buck. Here is a list of foods to avoid in order to minimize belly fat storage:
1) Trans-fats: Trans-fats have been shown to promote belly fat deposition. In a study done at Wake Forest University School of Medicine it was found that trans-fat fed monkeys deposited 30% more belly fat compared to monkeys that were fed mono-unsaturated fats (MUFA). Trans-fat is found in cookies, biscuits, some margarines and other foods prepared from partially hydrogenated oils.
2) Refined Flours: Refined bleached flours favor belly fat deposition compared to whole grains. They also have a higher GI compared to whole grains plus they lack the fiber. So for example when we eat a slice of white bread, it quickly converts to blood glucose. This tells our body that plenty of energy is available so it should stop burning fat and start storing it. The converse is true when we eat a low GI food, in that the blood glucose rises slowly and so the body keeps burning fat. So stay away from all those naan breads and any kind of white bread. Naan is even worse than white rice. So all the people that are avoiding rice at the Indian restaurants in order to lose weight are doing themselves more harm by eating naan instead of rice.
3) High-Fructose Corn Syrup: A high GI calorie bomb. This is the biggest culprit in all the modern soft drinks and a big contributor to overall fat gain due to its high GI and zero nutritional value.
Now that we know what foods to avoid, let’s check out the list of foods one can eat to assist in the loss of belly fat.
1) MUFA: Mono Unsaturated Fatty Acids found in many nuts and olive oil has been shown to prevent belly fat deposition. Walnuts, macadamias, almonds, peanuts, avocados and olive oil are all rich in MUFAs. Nuts also are high in fiber and protein, both of which are essential for good health. MUFAs further help increase the good cholesterol in our bodies so they provide a double whammy in the fight against belly fat and heart disease. Make sure 30% of your daily caloric intake comes from MUFAs. So an average healthy person consuming 2000 calories must get about 600 calories from fat which translates to about 66 grams of fat. Remember fat is not your enemy, and if you give your body a supply of healthy fats then it is more likely to use it as fuel and less likely to store it as fat reserves.
2) Whole grains: Unprocessed grains are rich in fiber, an essential nutrient that is crucial to good health. Fiber binds to fat and cholesterol and moves it quickly through our colon giving it less time for absorption. Also fiber binds to certain carcinogens and prevents certain forms of colon cancers. Fiber also lets us stay full longer. All types of beans, legumes (daals), whole wheat, brown rice, fruits and vegetables are rich in fiber so have 5-6 servings of fruits and vegetables every day.
3) Green tea: Tea drinkers are 20 percent trimmer, according to a 2003 study in the journal Obesity Research. Black tea is okay, too, but a compound called EGCG in green tea gives you the best fat-burning results.
4) Tamarind: A spice often used in Indian cuisine, contains a chemical called hydroxycitric acid (HCA) that slows down fat production. So cook with tamarind. Most south Indian recipes have tamarind in them. HCA inhibits the build up of fats and helps regulate body fat metabolism and blocks fatty acid synthesis from blood glucose. In other words it prevents the conversion of excess blood glucose into fat. It also controls appetite including cravings for sweets. So drink rasam with lunch and dinner everyday.
5) Cinnamon: This spice mimics the body's insulin, which stimulates fat cells and allows excess sugar to move out of the blood and not convert into fat. Try topping your morning oatmeal with a dash of cinnamon, or drink cinnamon tea.
6) Dark semi-sweet chocolate (60% or more cocoa): A chemical substance, known as flavanol contained in cocoa is a potent antioxidant that prevents aging and stops the blood cells from oxidizing and blood platelets from sticking to each other to prevent clot formation. It also reduces blood pressure and LDL (bad) cholesterol. Additionally it stimulates endorphin production which gives a feeling of pleasure and it also contains serotonin which functions as an anti-depressant. It also contains small amounts of caffeine that acts as a stimulant. Sounds like a drug, eh? But before you run to the supermarket and start eating a pound of dark chocolate every day, I must add that chocolate is also high in fat so moderation is the key. Chocolate is a comfort food that reduces stress and reduces hunger cravings. So eating an ounce or so as mid-meal snack should give all the benefits and curb appetite.
7) Whey Protein: Whey is the highest absorbable form of protein, better than eggs, chicken or any other form. Plus it doesn’t have the additional fat that comes with meat, dairy and poultry. Protein curbs hunger and protein takes energy to digest. It takes about 20% more energy to digest protein than it takes to digest fat or carbohydrate. So while your body is digesting protein its burning energy. Protein is also essential to stop age related muscle atrophy that leads to a decline in metabolic rate. One should target a daily intake of 0.25 grams of protein/lb of body weight weather it is whey or eggs or some other form. If you are on a muscle building program or play a lot of physical sports you should double your intake of protein.
A typical meal should combine about 40% of the caloric intake from low GI carbs, 30% from protein and 30% from healthy fats. And remember to eat three meals with two mid-meal snacks and eat at regular times, even if not hungry. That way you are less likely to binge. And also don’t forget to reward your self with an occasional treat of your favorite ice cream and pizza or what ever is it that you crave. Total abstinence never works and that’s why 97% of the diets fail. Play some sports or exercise regularly as well. Remember, there is no magic pill for weight-loss and there is no substitute for consistent hard work.
Thursday, June 11, 2009
BATTLE OF THE BULGE: AGE 30 AND BEYOND
How many times have we wanted to get back to the same shape we had in our teenage years? If you are one of them then read on. As we age past 30 our metabolism gradually slows down and it is considered normal to gain a pound or so every year past the age of 30. But do we have to accept this decline in metabolism or can we do something to reverse it? To tackle this problem we have to understand why our metabolism declines with age in the first place.
A note about belly fat and its correlation to the risk of coronary heart disease:
Fat mostly accumulates in the mid-section because it is body’s natural defense for protecting the vital organs from shock. Another reason is genetics. Look at some of your overweight near-relatives. Are they apple shaped? Meaning, accumulating more fat in the mid-section but otherwise slim below the hips. Or are they pear shaped? Meaning, accumulating more fat on their hips and below. Chances are you will be prone to gain fat in those same areas. Research has shown that apple shaped people are more prone to coronary heart disease (CHD) and type 2 diabetes than are pear shaped people. In a study involving 27,098 people in 52 countries (by Yusuf S et al) it was found that for every 2 inches gained in the waistline you increase your risk for CHD by 17%. In fact it has been found that the risk for CHD correlates better with waist size compared to the traditional risk metric, the body mass index (BMI). The BMI is based on height-to-weight ratio without consideration for age or athletic level. This makes is very inaccurate for kids and athletes. Even in the general population people with an otherwise healthy BMI range but with a pot belly have been found to be at a greater risk for CHD. So if you are slim everywhere else but have a bulging waistline, you are at risk.
So coming back to what causes this increase in body fat with age. Well, there are four main factors for this:
i) Declining metabolism with age: It has been found that as the body ages a person steadily loses muscle mass. This is one of the primary reasons for declining metabolic rate. We know how muscles help prevent the blood glucose from converting into fat by converting it into glycogen stores and thus keeping the metabolic rate high.
ii) Declining physical activity level: as we age and grow in our careers our lives become increasingly sedentary. The amount of physical activity is nowhere near the levels it was when we were children or even teenagers. Back then we ran a lot, walked a lot and in general played a lot of physical sports. On the other hand our intake of calories hasn’t dropped in proportion to our physical activity. So it’s anybody’s guess as to where the extra calories are going.
iii) Eating habits: When we were young we only ate when we were hungry and usually at regular times. As we get busy in the rat race we forget to eat when we are supposed to and when we do get really hungry we eat what ever is easily accessible and convenient, typically fast-food.
iv) Stress: It’s obvious that we live in stressful times, and as we age and grow in responsibilities, so does the stress in our lives. During times of stress our body releases the hormone cortisol, which is a fight-or-flight hormone secreted in the pituitary gland, just like adrenaline. It’s our body’s primal response to life threatening situations that our primate ancestors faced in the jungle that made them either fight the threat or flee from it. In today’s world even though we don’t face the same life threatening dangers our endocrine systems are wired to release cortisol during stressful situations like traffic jams, arguments with bosses and looming deadlines. Cortisol acts on the muscles and liver to convert glycogen into blood glucose so that the energy is immediately available in case we want to fight or flee the threat, and since we don’t run away from our bosses or punch them in the face during an argument (maybe some of us do) we just end up converting that excess blood glucose into fat and storing it. Stress does a lot of other harm to our bodies like raising the cholesterol levels but that’s a discussion for another time.
So in order to keep burning the excess calories and keep our weight in check we need to counteract each of the four reasons listed above. There is no reason to accept this decline in metabolic rate with age and there is nothing magical about keeping the same metabolic rate we once had as children. Here is what we can do:
i) Resistance train: The only way to permanently increase ones metabolic rate is to put on some muscle. It’s the only way our bodies will keep burning the excess calories through out the day. And we all know the only way to build muscle is to resistance train. Doing some form of body weight resistance training or weight training 2-3 times a week should do the trick and bring back our metabolic rate on track.
ii) Cardio: Another 2-3 times a week of brisk walking, running or swimming will ensure you get enough physical activity to burn those extra pounds around the waistline. Get out of your sedentary life style. Take the stairs instead of taking the elevator (unless you work in the empire state building) and if something’s within walking distance, walk instead of taking the car. It may not sound much but if done consistently over a period of time it’s enough to counteract the 1-2 lb weight gain per year.
iii) Eat smart: Make sure you eat 5-6 high quality meals during the course of the day. And remember breakfast is the most important meal of the day so have at it with a good sized portion of low GI carb (like whole wheat toast or a serving or fruit or oatmeal) and a good sized protein portion like boiled or scrambled eggs. Those that are concerned about the cholesterol content of eggs need not worry as there is no evidence that eggs raise total cholesterol levels. In fact it has been shown that eggs have the heart healthy omega 3s. Eat a moderate carb and protein lunch like a bowl of brown rice or whole wheat bread along with lentil soup and some vegetables and eat a low carb dinner with a protein shake. In between the three meals eat a mid meal snack like a handful of almonds or walnuts or a protein shake or an almond butter toast or a banana or an apple. And don’t forget to get 30% of your caloric intake from heart healthy (mono unsaturated) fats; the ones found in almonds, walnuts, olive and canola oil, to name a few.
iv) Fight stress: Proven stress reduction tactics include:
a) Exercise: exercise has been shown to reduce ones stress levels. In fact intense exercise increases the serotonin levels in the brain that have a calming effect, plus there is nothing more elating than finishing at 20-30 mile bike ride or finishing an intense weightlifting workout.
b) Meditation: deep breathing techniques and meditation have been shown to reduce blood pressure, slow the heart beat and reduce stress in general. So people thinking that yoga and meditation don’t do anything for weight loss, think again! Meditation also has a positive effect on cholesterol levels.
c) Sleep: make sure you get at least 7-8 hrs of quality sleep every night. It has been shown that any less than 6 hrs of sleep a day drops the metabolism and contributes to weight gain.
d) Laugh: Laughter is the best medicine! It is a great stress buster and additionally the rapid contractions in the mid section due to laughing works our core muscles. So rent a comedy movie and laugh away, or simply laugh for no reason (in private of course). For some, laughing even kills hunger pangs.
e) Keep a positive attitude: If nothing, keeping a positive attitude helps feel good and gives a general sense of well being. Think, what’s the worst that can happen in any given situation? Think of the great family you have and think of all the good friends around you. Happiness can be found everywhere if we have the desire to look for it. So, don’t worry be happy!
Try incorporating an element of each of these techniques in your daily life and your body will reward you with a lighter and energetic you, not to mention a longer life. Until next time…
Reference:
1) Yusuf S et al. Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a case-control study. Lancet 2005; 366: 1640-49.
A note about belly fat and its correlation to the risk of coronary heart disease:
Fat mostly accumulates in the mid-section because it is body’s natural defense for protecting the vital organs from shock. Another reason is genetics. Look at some of your overweight near-relatives. Are they apple shaped? Meaning, accumulating more fat in the mid-section but otherwise slim below the hips. Or are they pear shaped? Meaning, accumulating more fat on their hips and below. Chances are you will be prone to gain fat in those same areas. Research has shown that apple shaped people are more prone to coronary heart disease (CHD) and type 2 diabetes than are pear shaped people. In a study involving 27,098 people in 52 countries (by Yusuf S et al) it was found that for every 2 inches gained in the waistline you increase your risk for CHD by 17%. In fact it has been found that the risk for CHD correlates better with waist size compared to the traditional risk metric, the body mass index (BMI). The BMI is based on height-to-weight ratio without consideration for age or athletic level. This makes is very inaccurate for kids and athletes. Even in the general population people with an otherwise healthy BMI range but with a pot belly have been found to be at a greater risk for CHD. So if you are slim everywhere else but have a bulging waistline, you are at risk.
So coming back to what causes this increase in body fat with age. Well, there are four main factors for this:
i) Declining metabolism with age: It has been found that as the body ages a person steadily loses muscle mass. This is one of the primary reasons for declining metabolic rate. We know how muscles help prevent the blood glucose from converting into fat by converting it into glycogen stores and thus keeping the metabolic rate high.
ii) Declining physical activity level: as we age and grow in our careers our lives become increasingly sedentary. The amount of physical activity is nowhere near the levels it was when we were children or even teenagers. Back then we ran a lot, walked a lot and in general played a lot of physical sports. On the other hand our intake of calories hasn’t dropped in proportion to our physical activity. So it’s anybody’s guess as to where the extra calories are going.
iii) Eating habits: When we were young we only ate when we were hungry and usually at regular times. As we get busy in the rat race we forget to eat when we are supposed to and when we do get really hungry we eat what ever is easily accessible and convenient, typically fast-food.
iv) Stress: It’s obvious that we live in stressful times, and as we age and grow in responsibilities, so does the stress in our lives. During times of stress our body releases the hormone cortisol, which is a fight-or-flight hormone secreted in the pituitary gland, just like adrenaline. It’s our body’s primal response to life threatening situations that our primate ancestors faced in the jungle that made them either fight the threat or flee from it. In today’s world even though we don’t face the same life threatening dangers our endocrine systems are wired to release cortisol during stressful situations like traffic jams, arguments with bosses and looming deadlines. Cortisol acts on the muscles and liver to convert glycogen into blood glucose so that the energy is immediately available in case we want to fight or flee the threat, and since we don’t run away from our bosses or punch them in the face during an argument (maybe some of us do) we just end up converting that excess blood glucose into fat and storing it. Stress does a lot of other harm to our bodies like raising the cholesterol levels but that’s a discussion for another time.
So in order to keep burning the excess calories and keep our weight in check we need to counteract each of the four reasons listed above. There is no reason to accept this decline in metabolic rate with age and there is nothing magical about keeping the same metabolic rate we once had as children. Here is what we can do:
i) Resistance train: The only way to permanently increase ones metabolic rate is to put on some muscle. It’s the only way our bodies will keep burning the excess calories through out the day. And we all know the only way to build muscle is to resistance train. Doing some form of body weight resistance training or weight training 2-3 times a week should do the trick and bring back our metabolic rate on track.
ii) Cardio: Another 2-3 times a week of brisk walking, running or swimming will ensure you get enough physical activity to burn those extra pounds around the waistline. Get out of your sedentary life style. Take the stairs instead of taking the elevator (unless you work in the empire state building) and if something’s within walking distance, walk instead of taking the car. It may not sound much but if done consistently over a period of time it’s enough to counteract the 1-2 lb weight gain per year.
iii) Eat smart: Make sure you eat 5-6 high quality meals during the course of the day. And remember breakfast is the most important meal of the day so have at it with a good sized portion of low GI carb (like whole wheat toast or a serving or fruit or oatmeal) and a good sized protein portion like boiled or scrambled eggs. Those that are concerned about the cholesterol content of eggs need not worry as there is no evidence that eggs raise total cholesterol levels. In fact it has been shown that eggs have the heart healthy omega 3s. Eat a moderate carb and protein lunch like a bowl of brown rice or whole wheat bread along with lentil soup and some vegetables and eat a low carb dinner with a protein shake. In between the three meals eat a mid meal snack like a handful of almonds or walnuts or a protein shake or an almond butter toast or a banana or an apple. And don’t forget to get 30% of your caloric intake from heart healthy (mono unsaturated) fats; the ones found in almonds, walnuts, olive and canola oil, to name a few.
iv) Fight stress: Proven stress reduction tactics include:
a) Exercise: exercise has been shown to reduce ones stress levels. In fact intense exercise increases the serotonin levels in the brain that have a calming effect, plus there is nothing more elating than finishing at 20-30 mile bike ride or finishing an intense weightlifting workout.
b) Meditation: deep breathing techniques and meditation have been shown to reduce blood pressure, slow the heart beat and reduce stress in general. So people thinking that yoga and meditation don’t do anything for weight loss, think again! Meditation also has a positive effect on cholesterol levels.
c) Sleep: make sure you get at least 7-8 hrs of quality sleep every night. It has been shown that any less than 6 hrs of sleep a day drops the metabolism and contributes to weight gain.
d) Laugh: Laughter is the best medicine! It is a great stress buster and additionally the rapid contractions in the mid section due to laughing works our core muscles. So rent a comedy movie and laugh away, or simply laugh for no reason (in private of course). For some, laughing even kills hunger pangs.
e) Keep a positive attitude: If nothing, keeping a positive attitude helps feel good and gives a general sense of well being. Think, what’s the worst that can happen in any given situation? Think of the great family you have and think of all the good friends around you. Happiness can be found everywhere if we have the desire to look for it. So, don’t worry be happy!
Try incorporating an element of each of these techniques in your daily life and your body will reward you with a lighter and energetic you, not to mention a longer life. Until next time…
Reference:
1) Yusuf S et al. Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a case-control study. Lancet 2005; 366: 1640-49.
Wednesday, May 13, 2009
CrossFit for Fitness, Strength and Endurance
Crossfit is a new fitness concept that builds both aerobic capacity along with total body strength and endurance. Although it has been the staple training system for many police academies, marines, navy seals and other elite athletes for a long time, it has only recently gained popularity among the general public. Remember the chiseled bodies of the Spartans in the movie “300”. They were all trained using CrossFit concepts!
CrossFit combines various cross functional compound movements (multi-joint) into one workout that taxes the complete musculoskeletal system. Often times it will combine an aerobic type endurance exercise (like running, rope jumps) with a power movement (dead-lift, power clean, bench press). After all most of the physical challenges that one encounters in life are not isolation movements but total body movements, for example, lifting a heavy box off the ground challenges the core (back/abs), the legs, shoulders and arms, so why should your workout be any different. After all one of the goals of fitness is to prepare you to handle any physical challenge that you might come across without breaking the back or dislocating a shoulder. This is the primary reason why I love this concept of workout. I was introduced to this style of training at my gym by the crossfit coach and I thought I had done it all until I did CrossFit. 10 minutes of CrossFit and I was huffing and puffing like a steam engine. Obviously my endurance level was nowhere near even some of the women in this program. CrossFit is painful and not for the faint of heart but the rewards are enormous. You build speed, endurance, power and get in incredible shape too. CrossFit doesn’t even require the fancy equipment you see in the gyms these days. All it needs is a few free weights, a pull up station and determination. There are a lot of body weight exercises and some barbell exercises. More information about CrossFit can be found at http://crossfit.com/
Why is CrossFit so effective? First because it combines compound body moves it elicits a hormonal response that raises testosterone levels and human growth hormone (HGH) levels, both of which are necessary for maintaining a youthful body. Also since the workout always keeps changing the body never gets a chance to adapt so you are always gaining strength and endurance. If you are looking for a rapid way to increase your fitness level and endurance it behooves you to take a look at CrossFit. It might just be the ticket. Here are some of the typical workouts that CrossFit athletes do. Interesting right? At least I thought so :)
http://media.crossfit.com/cf-video/LosAngelesCrossFit_EvaWOD.wmv
http://media.crossfit.com/cf-video/CrossFit_NicoleLindaWOD.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
CrossFit combines various cross functional compound movements (multi-joint) into one workout that taxes the complete musculoskeletal system. Often times it will combine an aerobic type endurance exercise (like running, rope jumps) with a power movement (dead-lift, power clean, bench press). After all most of the physical challenges that one encounters in life are not isolation movements but total body movements, for example, lifting a heavy box off the ground challenges the core (back/abs), the legs, shoulders and arms, so why should your workout be any different. After all one of the goals of fitness is to prepare you to handle any physical challenge that you might come across without breaking the back or dislocating a shoulder. This is the primary reason why I love this concept of workout. I was introduced to this style of training at my gym by the crossfit coach and I thought I had done it all until I did CrossFit. 10 minutes of CrossFit and I was huffing and puffing like a steam engine. Obviously my endurance level was nowhere near even some of the women in this program. CrossFit is painful and not for the faint of heart but the rewards are enormous. You build speed, endurance, power and get in incredible shape too. CrossFit doesn’t even require the fancy equipment you see in the gyms these days. All it needs is a few free weights, a pull up station and determination. There are a lot of body weight exercises and some barbell exercises. More information about CrossFit can be found at http://crossfit.com/
Why is CrossFit so effective? First because it combines compound body moves it elicits a hormonal response that raises testosterone levels and human growth hormone (HGH) levels, both of which are necessary for maintaining a youthful body. Also since the workout always keeps changing the body never gets a chance to adapt so you are always gaining strength and endurance. If you are looking for a rapid way to increase your fitness level and endurance it behooves you to take a look at CrossFit. It might just be the ticket. Here are some of the typical workouts that CrossFit athletes do. Interesting right? At least I thought so :)
http://media.crossfit.com/cf-video/LosAngelesCrossFit_EvaWOD.wmv
http://media.crossfit.com/cf-video/CrossFit_NicoleLindaWOD.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
Monday, May 4, 2009
Building Muscle for Fat Loss
Since building muscle is an efficient way to lose fat, boost your metabolism and get healthy, in this article I'll focus on how to quickly build muscle and get a toned, firm body. The basic principle to understand in building muscle is that the muscle becomes stronger by progressive resistance thereby increasing in size. There are two main phases in building muscle:
1) The breakdown phase: When one exercises to failure the muscle cells involved get torn down on a microscopic level. The muscle cells have a certain threshold pressure (force/unit area) they can withstand without breaking down. As the muscle cell fatigues that pressure tolerance drops and once the pressure goes past a certain point the cell gets ruptured and further work is not possible. This is what happens on a cellular level when you go to muscle failure.
2) Recuperation or muscle hypertrophy phase: during the recuperation phase the body metabolizes proteins and other vital nutrients into the muscle cell in order to repair it. As a result of this the cell grows thicker to prepare itself for the next assault. In other words the cell adapts to the stress placed on it. Since the cell can only withstand a certain fixed pressure across the cross-section, the cell increases in cross-sectional area in order to maintain a constant pressure during the higher load.
As the muscle grows in volume it increases its glycogen storage capacity and the more glycogen the muscles can store the lower the chances of blood glucose getting converted to fat. And as glycogen is the primary energy source for the body, the more you have the better your energy levels will be. So it’s a win-win situation no matter how you look at it. Higher basal metabolism, less fat storage, better energy levels and a firm, toned body, what more could you want (apart from winning the Power Ball lotto, of course!).
So the basic idea of building muscle is to keep increasing the force across the cells (progressive resistance) so as to cause muscle breakdown and then provide the basic building nutrients to help build the muscle stronger and thicker so it can adapt to the higher stresses. This principle can be carried to any extent subject to certain limitations based on genetics, diet and overall fitness level. There is the story of a young Greek boy who carried a calf a certain distance, everyday. Over the years as the calf grew in size so did his strength. That’s the principle of progressive resistance! But remember it’s a slow process so perseverance is the key.
Here is a basic beginner’s routine that should benefit all beginners and help them build a good basic foundation for adding muscle. Also note that following this routine as a weight loss program might initially prove counter productive as you might see an increase in body weight from the gained muscle. As you build muscle the basal metabolic rate will go up and at some point the fat burned during and after the workout will out weigh the muscle gained. At that point you will see a steady drop in weight. Also the goal of any good fitness program shouldn't be weight loss but instead, fat loss. Weight gain is good, but only if its muscle gain and not fat gain.
There are two broadly classified movements in weight/resistance training:
1) Compound body movements: moves that involve multi-joints, like squats (hips, knees, back), bench press (shoulders, elbows), dead lift (knees, back, hips).
2) Isolation movements: moves that involve only one joint, like bicep curls (elbows), machine leg-extensions (knees), crunches (abs).
As a beginner, one should focus solely on compound movements involving body weight or free weights. And as a matter of fact unless you aspire to become a body-builder you should work solely on compound movements as they give you the most overall fitness and the most bang for your buck, so to speak. The reason being that compound movements tax your entire muscular system due to the many muscle groups involved. This results in maximum fat burned. Also research has shown that the larger the muscle group worked the greater the amount of testosterone and growth hormone produced in the body which are the two most important hormones for muscle gain and general well being. A woman’s body also produces small amounts of testosterone (even without exercise) that would benefit gaining small amounts of muscle, but it won’t be enough to turn them into the Incredible Hulk. So all the women out there rest easy because moderate (or even intense) resistance training won’t turn you into Arnold Schwarzenegger! Women would also benefit from this routine as they will burn fat and achieve a firmer, more toned body.
For the first three months you would resistance train 3 non-consecutive days of the week. Following a total body workout that would consist of 3 basic exercises.
1) Squats or lunges: 3 sets of 15 repetitions each.
2) Pushups: 3 sets of 15 reps each.
3) Pull ups or bent over rows: 3 sets of 15 reps each.
Now I’ll go into the details of all three exercises:
Squats: I personally like squats (with a weighted barbell) the best, as they hit the biggest muscle groups in your body; the legs, gluteus (buns), lower back and abs (together referred to as the ‘core’). No other exercise hits so much muscle in one compound movement. Some like the leg press better as it takes off the stress from your lower back. Start off with body weight squats. Keep your arms straight out to the front or across your chest and maintain a straight back at all times. Go down low enough such that your upper legs break parallel and your hips go just below your knees. Do 3 sets of 15 repetitions with 2 minute interval between sets. If you think squats are easy try doing three sets to failure with a 1-2 minute rest between sets. See how much out of breath you get. It is as good as or better than any aerobic exercise in terms of intensity and building cardiovascular capacity. A good demo of bodyweight squat can be found here:
http://media.crossfit.com/cf-video/air2boxsquat.wmv
For women (and even men) substituting the squat for the walking lunges is a good alternative for firming and strengthening the upper leg and buns. Here is a demo of this exercise:
http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv
Do this to failure for three sets instead of squats.
Take a 3 min rest and move on to the next exercise, push ups.
Pushups: The pushups hit the chest, shoulders, triceps (the back of your arms) and part of your upper back. Here is a good demo of the various forms of push ups.
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv
If you are unable to do push ups with your hands and feet on the ground you can rest on your knees or even elevate your upper body on a platform or a wall so that it makes it easier. Here is a good video of how one can gradually build strength doing push-ups.
http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.wmv
In any doable form do three sets of 15 repetitions each with 2 min rest interval between sets. Pushups are a great way to tone your upper front body along with the back of your arms. Take a 3 min rest and move on to the next exercise: the pull up or bent over row.
Pull up or bent over row: This exercise hits the upper back muscles that give you the “V-shape” taper and if developed properly will make your waist look smaller. It also improves your posture. It also hits the biceps (the front of your arms). Here is a demo of the standard pull up.
http://media.crossfit.com/cf-video/pull-up.wmv
The pull up is quite a tough exercise especially for the beginner and not all of us have access to a pull up bar. So a good alternative is the bent over row with dumbbells. Maintain a straight back with legs slightly bent and arms at a 45 degree angle to the sides of your body and make sure you get the weight to your abdomen level as shown in the demo below.
http://www.spike.com/video/dumbbell-bent-over/3109023
Even though this illustration shows it being done with a pair of dumbbells you can substitute with a weighted medicine ball or anything that is heavy enough for you to grab and do 15 repetitions, like a 10 lb bag of potatoes or a few heavy books (don’t throw away those Yellow Pages!) . Do 3 sets of 15 repetitions each with a 2 min rest interval between sets.
This routine hits all the major muscle groups of your body and the whole workout shouldn’t take more than 30-35 minutes. Follow this routine 3 days a week for 3 months. During this time also pay close attention to your diet as training is only half the equation. The other half comes from sensible eating. Eat about 0.5 gram/lb of bodyweight, of high quality protein (from soy, lean meats, low fat dairy and lentils) along with low GI carbs (from whole grains and fruits) and watch yourself transform into a firmer, leaner, fitter you. After three months you can continue to increase repetitions to failure or if you are ambitious and want to build more muscle, go on to working with free weights. More on that later. Also if you are just trying to gain muscle then minimize cardio exercises and if you are trying to lose additional fat then do two days of cardio in between the resistance training. Until next time happy training….
1) The breakdown phase: When one exercises to failure the muscle cells involved get torn down on a microscopic level. The muscle cells have a certain threshold pressure (force/unit area) they can withstand without breaking down. As the muscle cell fatigues that pressure tolerance drops and once the pressure goes past a certain point the cell gets ruptured and further work is not possible. This is what happens on a cellular level when you go to muscle failure.
2) Recuperation or muscle hypertrophy phase: during the recuperation phase the body metabolizes proteins and other vital nutrients into the muscle cell in order to repair it. As a result of this the cell grows thicker to prepare itself for the next assault. In other words the cell adapts to the stress placed on it. Since the cell can only withstand a certain fixed pressure across the cross-section, the cell increases in cross-sectional area in order to maintain a constant pressure during the higher load.
As the muscle grows in volume it increases its glycogen storage capacity and the more glycogen the muscles can store the lower the chances of blood glucose getting converted to fat. And as glycogen is the primary energy source for the body, the more you have the better your energy levels will be. So it’s a win-win situation no matter how you look at it. Higher basal metabolism, less fat storage, better energy levels and a firm, toned body, what more could you want (apart from winning the Power Ball lotto, of course!).
So the basic idea of building muscle is to keep increasing the force across the cells (progressive resistance) so as to cause muscle breakdown and then provide the basic building nutrients to help build the muscle stronger and thicker so it can adapt to the higher stresses. This principle can be carried to any extent subject to certain limitations based on genetics, diet and overall fitness level. There is the story of a young Greek boy who carried a calf a certain distance, everyday. Over the years as the calf grew in size so did his strength. That’s the principle of progressive resistance! But remember it’s a slow process so perseverance is the key.
Here is a basic beginner’s routine that should benefit all beginners and help them build a good basic foundation for adding muscle. Also note that following this routine as a weight loss program might initially prove counter productive as you might see an increase in body weight from the gained muscle. As you build muscle the basal metabolic rate will go up and at some point the fat burned during and after the workout will out weigh the muscle gained. At that point you will see a steady drop in weight. Also the goal of any good fitness program shouldn't be weight loss but instead, fat loss. Weight gain is good, but only if its muscle gain and not fat gain.
There are two broadly classified movements in weight/resistance training:
1) Compound body movements: moves that involve multi-joints, like squats (hips, knees, back), bench press (shoulders, elbows), dead lift (knees, back, hips).
2) Isolation movements: moves that involve only one joint, like bicep curls (elbows), machine leg-extensions (knees), crunches (abs).
As a beginner, one should focus solely on compound movements involving body weight or free weights. And as a matter of fact unless you aspire to become a body-builder you should work solely on compound movements as they give you the most overall fitness and the most bang for your buck, so to speak. The reason being that compound movements tax your entire muscular system due to the many muscle groups involved. This results in maximum fat burned. Also research has shown that the larger the muscle group worked the greater the amount of testosterone and growth hormone produced in the body which are the two most important hormones for muscle gain and general well being. A woman’s body also produces small amounts of testosterone (even without exercise) that would benefit gaining small amounts of muscle, but it won’t be enough to turn them into the Incredible Hulk. So all the women out there rest easy because moderate (or even intense) resistance training won’t turn you into Arnold Schwarzenegger! Women would also benefit from this routine as they will burn fat and achieve a firmer, more toned body.
For the first three months you would resistance train 3 non-consecutive days of the week. Following a total body workout that would consist of 3 basic exercises.
1) Squats or lunges: 3 sets of 15 repetitions each.
2) Pushups: 3 sets of 15 reps each.
3) Pull ups or bent over rows: 3 sets of 15 reps each.
Now I’ll go into the details of all three exercises:
Squats: I personally like squats (with a weighted barbell) the best, as they hit the biggest muscle groups in your body; the legs, gluteus (buns), lower back and abs (together referred to as the ‘core’). No other exercise hits so much muscle in one compound movement. Some like the leg press better as it takes off the stress from your lower back. Start off with body weight squats. Keep your arms straight out to the front or across your chest and maintain a straight back at all times. Go down low enough such that your upper legs break parallel and your hips go just below your knees. Do 3 sets of 15 repetitions with 2 minute interval between sets. If you think squats are easy try doing three sets to failure with a 1-2 minute rest between sets. See how much out of breath you get. It is as good as or better than any aerobic exercise in terms of intensity and building cardiovascular capacity. A good demo of bodyweight squat can be found here:
http://media.crossfit.com/cf-video/air2boxsquat.wmv
For women (and even men) substituting the squat for the walking lunges is a good alternative for firming and strengthening the upper leg and buns. Here is a demo of this exercise:
http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv
Do this to failure for three sets instead of squats.
Take a 3 min rest and move on to the next exercise, push ups.
Pushups: The pushups hit the chest, shoulders, triceps (the back of your arms) and part of your upper back. Here is a good demo of the various forms of push ups.
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv
If you are unable to do push ups with your hands and feet on the ground you can rest on your knees or even elevate your upper body on a platform or a wall so that it makes it easier. Here is a good video of how one can gradually build strength doing push-ups.
http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.wmv
In any doable form do three sets of 15 repetitions each with 2 min rest interval between sets. Pushups are a great way to tone your upper front body along with the back of your arms. Take a 3 min rest and move on to the next exercise: the pull up or bent over row.
Pull up or bent over row: This exercise hits the upper back muscles that give you the “V-shape” taper and if developed properly will make your waist look smaller. It also improves your posture. It also hits the biceps (the front of your arms). Here is a demo of the standard pull up.
http://media.crossfit.com/cf-video/pull-up.wmv
The pull up is quite a tough exercise especially for the beginner and not all of us have access to a pull up bar. So a good alternative is the bent over row with dumbbells. Maintain a straight back with legs slightly bent and arms at a 45 degree angle to the sides of your body and make sure you get the weight to your abdomen level as shown in the demo below.
http://www.spike.com/video/dumbbell-bent-over/3109023
Even though this illustration shows it being done with a pair of dumbbells you can substitute with a weighted medicine ball or anything that is heavy enough for you to grab and do 15 repetitions, like a 10 lb bag of potatoes or a few heavy books (don’t throw away those Yellow Pages!) . Do 3 sets of 15 repetitions each with a 2 min rest interval between sets.
This routine hits all the major muscle groups of your body and the whole workout shouldn’t take more than 30-35 minutes. Follow this routine 3 days a week for 3 months. During this time also pay close attention to your diet as training is only half the equation. The other half comes from sensible eating. Eat about 0.5 gram/lb of bodyweight, of high quality protein (from soy, lean meats, low fat dairy and lentils) along with low GI carbs (from whole grains and fruits) and watch yourself transform into a firmer, leaner, fitter you. After three months you can continue to increase repetitions to failure or if you are ambitious and want to build more muscle, go on to working with free weights. More on that later. Also if you are just trying to gain muscle then minimize cardio exercises and if you are trying to lose additional fat then do two days of cardio in between the resistance training. Until next time happy training….
Saturday, May 2, 2009
Lowering Cholesterol Through Diet
The American Heart Association estimates that about 140 million Americans have cholesterol that is either high or borderline-high and of these about 37% have a cholesterol level of higher than 240. Cholesterol, especially the low-density (LDL) type is a major risk factor for developing heart disease, high blood pressure and liver failure. Heart disease still tops the number one killer in America. Each percentage point drop in total serum cholesterol count lowers the risk of heart disease by 2%. Typically values over 240 are treated with prescription statin drugs like Lipitor and Lovastatin. Last year alone Americans spent $30 billion in prescription drugs for lowering cholesterol.
There is a however an alternative approach to lowering cholesterol based purely on diet and exercise. Plus it keeps you in good shape and makes you feel good about yourself. My own fasting cholesterol was over 240 a few years back and now after following a moderate exercise and healthy eating regimen I was able to lower my cholesterol to 190 while improving my HDL/LDL ratio.
These diet recommendations are based on a study done by Dr. David J.A. Jenkins (the father of Glycemic index) at the University of Toronto. In the study three groups of 16 middle-aged adults were put on three different diets.
1) The control group followed a healthy diet based on whole grains, low fat diary and low saturated fats.
2) The second group followed the same diet as the control group with the addition of taking the prescription drug Lovastatin.
3) The third group followed a diet that was high in plant sterols, soluble fiber, soy and almonds.
As expected the second group receiving the prescription Lovastatin had a 31% reduction in total serum cholesterol. The most surprising finding, however, was that the third group had a 29% reduction in total cholesterol levels making it as effective as taking prescription statin drugs!
Now let’s take a closer look at the diet followed by the third group as this is what interests us most. This diet mainly consisted of 4 food groups:
1) Nuts: Nuts are a rich source of mono-unsaturated fatty acids (MUFA). MUFA's play a vital role in metabolizing fat and are instrumental in raising HDL (good) cholesterol. They mainly affect the good/bad cholesterol ratio. The richest sources of MUFA are peanuts, almonds, walnuts, macadamia and pecans. A handful of these can be eaten on a daily basis without the risk of weight gain. The Jenkins study subjects in the third group ate a handful of almonds daily
2) Soy: Dr. Jenkins substituted a lot of the dairy and lean meats from the first two groups by soy alternatives like soy burgers and soy milk. This eliminated some of the saturated fats found in the former food groups.
3) Soluble fiber: Soluble fiber is found in sources such as oatmeal and certain whole grains and has been shown to lower total serum cholesterol. Soluble fiber as opposed to insoluble fiber is the sticky fiber and vegetables are a good source of soluble fiber most notably, Okra, egg plant, beans and legumes. The subjects in the third group ate regular portions of these food groups.
4) Plant sterols: A recent discovery of certain plant phytochemicals knows as “phytosterols” plays a vital role in lowering the total cholesterol count and fighting against certain forms of cancer. Although plant sterols are not found in significant quantities in any single source, researchers have been able to extract concentrates. It is available in pill form and also in certain phytosterol-enriched spreads such a Benecol and Take Control.
The successful implementation of this diet means eating portions of all these four food groups on a daily basis. Almonds and other nuts are easy to implement in any diet as a mid-meal snack. Just grab a handful and you are set. Oatmeal can be a regular breakfast item along with some fruit and grated almonds. Okra, egg plant and other beans and legumes can be eaten as main course during lunch or dinner and soy is easily consumed as milk or as garden burgers or as tofu. Costco even sells roasted soy beans that can be eaten as a quick snack. So you see it’s not too hard to lower your cholesterol with these few simple tips. In the next writing I’ll talk about building muscle for increasing your metabolism and burning fat. Until next time eat healthy and have a healthy heart…..
There is a however an alternative approach to lowering cholesterol based purely on diet and exercise. Plus it keeps you in good shape and makes you feel good about yourself. My own fasting cholesterol was over 240 a few years back and now after following a moderate exercise and healthy eating regimen I was able to lower my cholesterol to 190 while improving my HDL/LDL ratio.
These diet recommendations are based on a study done by Dr. David J.A. Jenkins (the father of Glycemic index) at the University of Toronto. In the study three groups of 16 middle-aged adults were put on three different diets.
1) The control group followed a healthy diet based on whole grains, low fat diary and low saturated fats.
2) The second group followed the same diet as the control group with the addition of taking the prescription drug Lovastatin.
3) The third group followed a diet that was high in plant sterols, soluble fiber, soy and almonds.
As expected the second group receiving the prescription Lovastatin had a 31% reduction in total serum cholesterol. The most surprising finding, however, was that the third group had a 29% reduction in total cholesterol levels making it as effective as taking prescription statin drugs!
Now let’s take a closer look at the diet followed by the third group as this is what interests us most. This diet mainly consisted of 4 food groups:
1) Nuts: Nuts are a rich source of mono-unsaturated fatty acids (MUFA). MUFA's play a vital role in metabolizing fat and are instrumental in raising HDL (good) cholesterol. They mainly affect the good/bad cholesterol ratio. The richest sources of MUFA are peanuts, almonds, walnuts, macadamia and pecans. A handful of these can be eaten on a daily basis without the risk of weight gain. The Jenkins study subjects in the third group ate a handful of almonds daily
2) Soy: Dr. Jenkins substituted a lot of the dairy and lean meats from the first two groups by soy alternatives like soy burgers and soy milk. This eliminated some of the saturated fats found in the former food groups.
3) Soluble fiber: Soluble fiber is found in sources such as oatmeal and certain whole grains and has been shown to lower total serum cholesterol. Soluble fiber as opposed to insoluble fiber is the sticky fiber and vegetables are a good source of soluble fiber most notably, Okra, egg plant, beans and legumes. The subjects in the third group ate regular portions of these food groups.
4) Plant sterols: A recent discovery of certain plant phytochemicals knows as “phytosterols” plays a vital role in lowering the total cholesterol count and fighting against certain forms of cancer. Although plant sterols are not found in significant quantities in any single source, researchers have been able to extract concentrates. It is available in pill form and also in certain phytosterol-enriched spreads such a Benecol and Take Control.
The successful implementation of this diet means eating portions of all these four food groups on a daily basis. Almonds and other nuts are easy to implement in any diet as a mid-meal snack. Just grab a handful and you are set. Oatmeal can be a regular breakfast item along with some fruit and grated almonds. Okra, egg plant and other beans and legumes can be eaten as main course during lunch or dinner and soy is easily consumed as milk or as garden burgers or as tofu. Costco even sells roasted soy beans that can be eaten as a quick snack. So you see it’s not too hard to lower your cholesterol with these few simple tips. In the next writing I’ll talk about building muscle for increasing your metabolism and burning fat. Until next time eat healthy and have a healthy heart…..
Wednesday, April 1, 2009
Good Carbs vs. Bad Carbs: Introduction to Glycemic Index.
If you gathered from my last post that all carbs are the nemesis of successful weight-loss programs then I am sorry to give you that impression. Actually carbs are a very important component of our diet and half our calorie intake must come from carbs. Fruits, we all know, are very healthy and packed with essential vitamins and minerals, not to mention anti-aging antioxidants, have plenty of carbs in them and everyone should have at least 2-4 servings per day. Even the RDA food pyramid suggests 8-12 servings of carbs per day.
So obviously all carbs aren’t created equal! This is where Glycemic Index (GI) of a carb comes into play. In simple terms GI of a carb is its ability to affect the blood’s glucose level relative to glucose. The GI value of glucose (or dextrose) is assigned 100. Another concept is the Glycemic Response (GR) which is a measure of how fast blood glucose levels rise with the consumption of a certain type of carb. So as you may have already guessed the higher the GI value of a carb the faster the GR in the body and the faster the insulin response of the pancreas. For example a boiled potato (GI 85) spikes our blood glucose level in milliseconds while garbanzo beans (GI 28) takes about an hour to gradually raise the blood glucose levels. This would mean that eating a boiled potato would spike your insulin level in a matter of few minutes and as soon as the insulin levels rise it would start converting and stacking away the excess blood glucose into your fat cells, provided no physical activity (or the need for the excess glucose) was being performed to utilize the glucose . Once all the blood glucose from the potato was stacked away into your fat cells the residual insulin would still keep acting on your glucose levels further reducing its supply and making you hungry in the process. And once you repeat the carb eating process the same insulin cycle continues over and over again. Over a period of time this causes a sort of insulin resistance in your body where more and more insulin needs to be released to counteract the same glucose levels. In extreme cases the pancreas just give up and stop the insulin release that leads to other complications of elevated glucose levels, as in people with diabetes. On the other hand something like garbanzo beans would slowly raise the blood glucose level and chances are the body would be using up the small amounts of glucose that is produced for its normal day-to-day activity without ever converting to fat.
In order to start burning the stored fat, calories burned in the body should exceed the calorie intake. A sensible exercise program coupled with a caloric restrictive diet can accomplish that. Secondly and more importantly in order to stop accumulating any new fat, the calories should come from sources that don’t cause sudden insulin spikes, i.e., from low GI sources taken in small quantities over several small meals. This way insulin levels are stabilized to a steady level through out the day and there is no additional fat accumulation. That is easier said than done especially for someone like me that spent a good part of life believing in the high-carb-low-fat dogma for fat loss. I never paid attention to the carbs I ate as long as they were low in fat. I cut down on fat drastically while consuming big portions of white bread, rice, potatoes and even soft drinks (since they were ‘zero fat’) and you don’t want to know the results of this ‘sensible diet’.
The concept of South-beach is to get ones body off the insulin dependence in the initial 2 week phase. This increases ones metabolism since the body has to now work harder in order to convert calories from low GI sources and proteins. During this phase all the calories come from very low GI foods such as Garbanzo beans, lentils, lean meats, fish, nuts etc, spread out over several small meals throughout the day. During the first 2-3 days the body is craving the high insulin levels and it might seem like one is perpetually hungry and ‘weak’ but once the body gets past this threshold it becomes easier and the body doesn’t crave the insulin levels. After about a week on this diet one would no longer crave the usual comfort carbs (rice, potatoes, and bread) and it would seem like you are never hungry enough to indulge in binge eating. Life is easier after that. People, depending on how over-weight they were to begin with, lose an average of 10-20 lbs in the first two weeks. After the initial 2 week phase one goes on a phase 2 where some of the carbs that were forbidden in phase 1 are re-introduced in the diet, like whole wheat bread, whole wheat pasta, fruits etc. Phase 2 can be continued for as long as one desires and there is typically continued weight loss of about 1 lb/week until weight loss stabilizes. At that point some go on a phase 3 where some more of the carbs are introduced and typically you are allowed ice cream and some other desserts. Phase 3 is very easy and can be practiced for life and as long as you have a balanced meal of low to moderate GI carbs, healthy fats and protein.
If phase 1 sounds too difficult (and believe me it is) then one can simply begin with phase 2 coupled with an exercise regimen that will help boost metabolism and keep insulin levels low (remember exercise lowers insulin by consuming excess blood glucose). With this approach the same goal is achieved as phase 1 where the metabolism is boosted and the body gets off insulin dependence. The best of course would be to go into phase 1 coupled with an exercise regimen, but that is even more difficult especially in the first week of adaptation phase where perceived energy levels are low and exercising might be next to impossible.
Here is a pretty comprehensive listing of the GI values of the most common foods.
http://www.gilisting.com/glycemic-index/2007/01/gi-index-table.html
Use this list to pick your favorite food and stick to the low to moderate GI foods. Occasional indulgence in high GI comfort foods is allowed after physical exercise as at that point the insulin levels are low. Better even combine those high GI foods with healthy fats and proteins so that the overall effect of high GI is blunted as proteins and fats hinder the quick absorption of high GI foods and keep you fuller longer. Happy eating and exercising and fat loss….Until next time.
So obviously all carbs aren’t created equal! This is where Glycemic Index (GI) of a carb comes into play. In simple terms GI of a carb is its ability to affect the blood’s glucose level relative to glucose. The GI value of glucose (or dextrose) is assigned 100. Another concept is the Glycemic Response (GR) which is a measure of how fast blood glucose levels rise with the consumption of a certain type of carb. So as you may have already guessed the higher the GI value of a carb the faster the GR in the body and the faster the insulin response of the pancreas. For example a boiled potato (GI 85) spikes our blood glucose level in milliseconds while garbanzo beans (GI 28) takes about an hour to gradually raise the blood glucose levels. This would mean that eating a boiled potato would spike your insulin level in a matter of few minutes and as soon as the insulin levels rise it would start converting and stacking away the excess blood glucose into your fat cells, provided no physical activity (or the need for the excess glucose) was being performed to utilize the glucose . Once all the blood glucose from the potato was stacked away into your fat cells the residual insulin would still keep acting on your glucose levels further reducing its supply and making you hungry in the process. And once you repeat the carb eating process the same insulin cycle continues over and over again. Over a period of time this causes a sort of insulin resistance in your body where more and more insulin needs to be released to counteract the same glucose levels. In extreme cases the pancreas just give up and stop the insulin release that leads to other complications of elevated glucose levels, as in people with diabetes. On the other hand something like garbanzo beans would slowly raise the blood glucose level and chances are the body would be using up the small amounts of glucose that is produced for its normal day-to-day activity without ever converting to fat.
In order to start burning the stored fat, calories burned in the body should exceed the calorie intake. A sensible exercise program coupled with a caloric restrictive diet can accomplish that. Secondly and more importantly in order to stop accumulating any new fat, the calories should come from sources that don’t cause sudden insulin spikes, i.e., from low GI sources taken in small quantities over several small meals. This way insulin levels are stabilized to a steady level through out the day and there is no additional fat accumulation. That is easier said than done especially for someone like me that spent a good part of life believing in the high-carb-low-fat dogma for fat loss. I never paid attention to the carbs I ate as long as they were low in fat. I cut down on fat drastically while consuming big portions of white bread, rice, potatoes and even soft drinks (since they were ‘zero fat’) and you don’t want to know the results of this ‘sensible diet’.
The concept of South-beach is to get ones body off the insulin dependence in the initial 2 week phase. This increases ones metabolism since the body has to now work harder in order to convert calories from low GI sources and proteins. During this phase all the calories come from very low GI foods such as Garbanzo beans, lentils, lean meats, fish, nuts etc, spread out over several small meals throughout the day. During the first 2-3 days the body is craving the high insulin levels and it might seem like one is perpetually hungry and ‘weak’ but once the body gets past this threshold it becomes easier and the body doesn’t crave the insulin levels. After about a week on this diet one would no longer crave the usual comfort carbs (rice, potatoes, and bread) and it would seem like you are never hungry enough to indulge in binge eating. Life is easier after that. People, depending on how over-weight they were to begin with, lose an average of 10-20 lbs in the first two weeks. After the initial 2 week phase one goes on a phase 2 where some of the carbs that were forbidden in phase 1 are re-introduced in the diet, like whole wheat bread, whole wheat pasta, fruits etc. Phase 2 can be continued for as long as one desires and there is typically continued weight loss of about 1 lb/week until weight loss stabilizes. At that point some go on a phase 3 where some more of the carbs are introduced and typically you are allowed ice cream and some other desserts. Phase 3 is very easy and can be practiced for life and as long as you have a balanced meal of low to moderate GI carbs, healthy fats and protein.
If phase 1 sounds too difficult (and believe me it is) then one can simply begin with phase 2 coupled with an exercise regimen that will help boost metabolism and keep insulin levels low (remember exercise lowers insulin by consuming excess blood glucose). With this approach the same goal is achieved as phase 1 where the metabolism is boosted and the body gets off insulin dependence. The best of course would be to go into phase 1 coupled with an exercise regimen, but that is even more difficult especially in the first week of adaptation phase where perceived energy levels are low and exercising might be next to impossible.
Here is a pretty comprehensive listing of the GI values of the most common foods.
http://www.gilisting.com/glycemic-index/2007/01/gi-index-table.html
Use this list to pick your favorite food and stick to the low to moderate GI foods. Occasional indulgence in high GI comfort foods is allowed after physical exercise as at that point the insulin levels are low. Better even combine those high GI foods with healthy fats and proteins so that the overall effect of high GI is blunted as proteins and fats hinder the quick absorption of high GI foods and keep you fuller longer. Happy eating and exercising and fat loss….Until next time.
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