Conventional Wisdom On Fat and Weight Loss Is Keeping Many Fat

With so much conflicting information out there about diet and nutrition, it is not surprising that most people are confused. Food manufacturers and supplement companies reap the benefit of a confused and gullible public. So much of our government-supported nutrition education (food pyramid) has been based on poor/biased science. Slowly, better science has emerged, but the dogma of conventional wisdom is tough to overturn.

For decades, low-fat diets have been touted as the solution for weight-loss. Over the last decade, better scientific evidence suggests that actually, the higher percent of fat in the diet (and therefore lower percent carbohydrate), the greater fat-loss (even when total Calorie intake is not restricted). Total energy intake and expenditure are still an important variables. But, the point being, fat doesn't necessarily make you fat, and low/no fat doesn't keep you lean.

Sadly, the same, poor nutrition knowledge given to my generation, is being passed on to our kids. Just today, my seven year-old daughter told me how she had to explain to her friend that dietary fat is not necessarily bad. Check it out:

Of course, my advice is to follow my Food Rules (click on the Food Rules page on the left side of the blog for more information).

A Personal Mantra For Healthy Eating: How To Consistently Apply What You Know

Recently, I have proudly seen numerous clients make huge reductions in their body fat.  I think the success stems from three important factors that have to be in place.

1. Utilization of a simple, user-friendly system like my Food Rules.
2. Support and follow-up.
3. Appropriate attitude or state-of-mind towards healthy eating; believing in what you are doing and self-efficacy. 

How do you change your attitude toward healthy eating?  And how do you do it consistently?

We all know what to be eating, but the catch is the regular application.  One important thing I recommend is using a personal healthy-eating mantra.  That is, a few short lines of encouragement to reset your attitude toward healthy eating.  Here is an example:

I always have a choice what to eat; the Food Rules simply provide me guidance and structure.  I am choosing least-processed foods that provide my body with the nutrients it needs and that make me feel satisfied.  I am never forbidden from enjoying any foods, and can enjoy some "unhealthy"foods every once and while.  Though, after following the Food Rules, I likely won't miss many processed foods. 

Put this paragraph on your refrigerator and when you are hungry, remind yourself that it is easy to choose lesser-processed, lesser-calorie foods. 

Food Rules 2.0: Updated Nutritional Strategies for Long-Term Fat Loss and Health

Last year, I developed my Food Rules to help clients improve their diets.  Prior to that, I would give clients personalized recommendations for Calorie and macronutrient intake.  It worked, for a while.  I found, like most of the research on diets shows, most people are horrible at adhering to any diet.  They may have some initial success, but after a even several months, they return to where they started.  I realized clients needed a more flexible nutritional strategy or framework, not a diet.  This was the birth of my Food Rules.

My Food Rules are a five-step guide to provide a flexible, long-term guide to healthy eating.  It is not simply a restriction of Calories, as this isn't always a practical long-term solution for most people.  My Food Rules are strongly supported by research of the last five years (including showing saturated fat intake is not associated with heart disease, grains can be addicting, and higher protein is satiating).  My Food Rules help you choose foods, not just count Calories and grams of fat, carbs, and protein.  They are also flexible and don't demand perfection.  I encourage you to break the Food Rules every tenth meal.  That is right, regular cheat meals.  Why?  Eating is and never will be simply pouring energy and nutrients into your body.  Eating has a huge social and psychological aspect that cannot be ignored.  So enjoying some home-made cookies or a pint of Ale every once in a while is encouraged.  But it won't knock you off the Food Rules wagon because you know it is part of the bigger picture.  A 80 or 90% adherrance rate over 12 months is spectacular and will offer significant results compared to 100% adherrance for eight weeks (usually followed by complete abandonment of the entire changes in your diet). 

My Food Rules, like most healthy eating programs work best in conjunction with exercise, especially strength training and higher intensity/shorter duration spurts of exercise (long, slow endurance exercise is good, but by itself provides inferior results).   As with my exercise training programs, my goal for you is to enjoy the process and for you to keep up these lifestyle changes forever.  I don't offer four or six week maximal fat loss programs.  And because of that, some people don't train with me.  There are many, many trainers that do offer that.  That is fine.  I have seen too many people go all-out for four weeks, just to never hear from them again until the following year....as fat or fatter than when they first approached me.  I have had numerous clients make huge changes in body composition, but it was because they get it.  It is a long-term lifestyle change.  And they are still training with me, two, three, and four years later (I have only been in business for myself for five years).  They have maintained their health and physique improvements, not yo-yoing up and down like the average American. 

What is new?  Well, as in any scientific field, we continue to learn more about nutritional science.  In fact, the last five years has been very interesting.  And, that is what I want to add to the five simple Food Rules steps.  I want to give clients who have a pretty good grasp on using my Food Rules, a little more powerful information to make eating simpler- like it should be.  When eating becomes simpler and easy, long-term adherrance improves.  If nutritonal counselling takes hours to do, how easy is that for a client to absorb and apply?  Not very. 

Food Rules 2.0

Preface:  Eat a variety of whole, least-processed, real animal, marine, and plant foods 90% of the time, when you are hungry, while you are sitting and relaxed, off a small plate.  Eat with family or friends.  Enjoy the food.  Follow the Food Rules everytime you eat (accept when you enjoy a cheat food item- umm, ice cream).  There is no Calorie or macronutrient counting, but usually meals are approximately: low in carbohydrates, high in fat, and moderate in protein (compared to conventional recommendations).  Consequently, total Calorie content is significantly less than the typical American diet.  Additionally, it is highly satiating and satisfying, and can be kept up forever.

1.  Avoid Sugar and Artificially-Sweetened Foods and Drinks.  Your body can't handle large or even moderate amounts of sugar.  The only time sugar (in a moderate amount) is tolerated well is immediately after a strenuous workout (as muscle and liver glucose-transporting receptors and glycogen-replenishing enzymes are very active during this period).  You could use this window of time (up to 2 hours post-workout) to eat a serving or two of sugar or refined carbohydrates (this is the only time to eat your Cocoa Crispies).  People who are more insulin resistant (waist greater than 38 inches, carry most of their fat in their abdomen, or a high triglyceride/HDL ratio) should still keep sugar/refined carbs low even during the post workout window. 

Stick to water, coffee, tea (possibly some milk if tolerated) all other times.  Avoid juices, sodas, diet sodas, and energy drinks.

2.  Limit Grains To Little or None, Choose the Least Processed:  Most of the grains found in American supermarkets are processed flour.  While 100% whole wheat and bran provide fiber and other nutrients, some people would benefit from eating them very infrequently because they still provide a concentrated load of carbohydrates.  Fruits and vegetables provide more nutrients per equal weight or Calories.  The lower carbohydrate load from vegetables and low-starch fruits will benefit those who are insulin resistant (waist greater than 38 inches, carry most body fat in the abdomen, or a high triglyceride/HDL ratio). 

Think of a carbohydrate concentration continuum (vegetables--fruit--whole grains--refined grains--sugar).  Choose more "diluted carb" sources from the left of the continuum over the right.

3.  Prioritize  Protein Every Time You Eat:  Protein is an essential nutrient, especially if you are performing strenuous exercise.  It also is very satiating.  Eat a serving each meal, it will make you feel full quickly and you will feel less hungry during subsequent meals.   Choose from a variety of protein sources (such as animal, marine, and plant), as they all offer different nutritional profiles, such as content of: vitamins, minerals, fiber, and essential fatty acids.  How much?  It should take you 10-15 bites to eat all of the protein-containing foods each meal. 

4.  Eat Naturally-Occuring Fat: Don't fear fat.  Every time you eat, choose foods (again, unprocessed animal, marine, or plant sources) that have a significant source of fat.  Without sugar or processed carbohydrates, they are satiating and self-limiting.  Fat has been demonized for decades, but more and more research shows that (without processed carbohydrates and sugar) it is not bad, even saturated fat.  Diets high in fat (and low in carbohydrate) are associated with improved blood lipids (increased HDL and decreased triglycerides).  Fat has several other positive biological roles.  Most naturally-occuring fat sources (animal, marine, or plants) are a mixture of monounsaturated, polyunsaturated, and saturated fats. 

The only fats you should avoid are processed plant oils, usually found in processed foods and margarine.  These contain higher levels of omega-6 and trans-unsaturated fats, which are linked to several health problems. 

5.  Eat As Much Vegetables, Fruit, or Berries You Want Each Meal:  These foods provide a ton of nutrients, fiber, bulk, and water.  They have a very low concentration of carbohydrates.  They are a good choice for those who are insulin-resistant.  The best choices are freshly-picked, local, and raw.  However, often cooked or frozen versions are still fairly nutritious. 

Obesity: Conventional Wisdom Trumps Science, Again.

This month's issue of Scientific American has an interesting cover story titled: Scaling Back Obesity- What Science Says About Losing Weight and Keeping It Off. When I got my edition in the mail the other day, I quickly opened the magazine to the article and read it. And I was very disappointed.
Scientific American usually has well-written, interesting articles by experts in their respective fields.  This article, being the cover article and all, fell very short of my expectations.  While the biology, especially, the molecular biology of obesity is very complex, I was very disappointed that the author, David Freedman, quickly glossed over the physiology to spend the remainder of the article discussing behavior modification and promoting Weight Watchers.  I thought I was reading Time magazine, not Scientific American. 
 
Most, including Freedman, are sold on the idea that obesity is simply taking in more calories than you burn, and weight loss is simply burning more calories than you take in.  That is, the first law of thermodynamics (conservation of energy) can not be violated.  But, if you look at the research, the results show a great variability in amount and rate of weight loss with nutrition interventions.  And over the long-term, very little success.  Instead of trying to reason that the subjects cheated, perhaps it is time to reevaluate the idea that excessive calories causes weight gain, and caloric restriction causes weight loss.  Instead, and what I would have liked to see in this article, is what factors regulate storage of fat in fat cells.  Because it is not all simply excessive energy.  There is much support for that.  The key factor missing in the conservation of energy argument is the neuro-hormonal regulation of energy. The human body is not a closed, isolated system (the requirements for the first law of thermodynamics).  And stored energy (fat) can only be used for energy if it is released from the fat cells (hormonal control).  This is the important science that we have bits and pieces of, but wished were explored more in this article.  Energy regulation in the human body, we know, is much more complex than simply calories in vs. calories out. 

There are so many examples of this complex neuro-hormonal regulation.  Puberty in boys is a great example.  Although, nutrition intake can influence lean muscle mass and fat mass composition change to some extent during puberty, ultimate regulation is under hormonal control.  Without changing anything, a boy can gain a significant amount of muscle mass and lose a significant amount of body fat during puberty.  Interestingly, the hormonal changes cause an increase in appetite.  The increase in calories intake does not cause the changes in body composition.  But, if you use the obesity logic, you would conclude that the increased calorie consumption caused the dramatic change in body composition. 

Insulin therapy in new diabetics is another lucid example of the the central role hormones play in fat storage and use.  Just about all diabetics gain body fat after they start insulin therapy.  Why?  Well, now the blood glucose can be signaled to be stored in the body fat as opposed to staying in the blood or spill into the urine, even without dietary changes.

There are many other examples of the critical role of hormones in the regulation of body fat that shouldn't be ignored.  Body fatness is correlated with less sleep, refined carbohydrate intake or glycemic level, and cortico-steroid therapy.   Additionally, strength training is rarely recommended as an inexpensive, efficient, and safe treatment for obesity, though it has a profound effect on the hormonal regulation of energy stores in the body. 

These and many more examples should be enough to encourage us to use science to look beyond the calories in vs. calories out theory.  Nutrition science, like physics and chemistry research should be rigorously challenged, not simply accepted on face value because it is simple.  This was a great opportunity for SA to take the next step and delve more deeply into the complex biology of obesity and energy regulation.  Only with this knowledge can our education and behavior modification programs be even more successful. 

All Calories Are Not Equal

Counting Calories has been a basic tenet of weight loss for many decades. It is simple bookkeeping and usually works fairly well. However, recently there has been debate whether there is an ideal macronutrient (fat/carb/protein) ratio. While the compositions of diets can vary tremendously, and individual biologies do too, the Caloric measurement, itself, may be somewhat inaccurate. Let me clarify that. The Caloric measurement is very accurate outside the body (in a closed, laboratory calorimeter). However, inside our bodies not all Calories are equal.
There are three reasons why:

1. Thermodynamics- I am sure this is not the most fascinating topic for you, in fact, some of your eyes are starting to glaze over just at the sight of that dreaded chemistry term. But, I will explain in plain English. You are not a calorimeter; the energy exchange in the body is not 100% efficient. In fact, biochemistry is driven by a decrease in energy states. All you need to know is a Calorie outside the body does not always provide the same amount when metabolized inside the body.

2. Hormonal Regulation of Energy Use- The glycemic load (how much blood sugar rises) and insulin levels are most closely related body fat stores (or gain or loss). Foods that contain sugar and processed carbohydrates (and little fiber) enter the blood rapidly raise insulin levels. Insulin serves as the main regulatory hormone that signals the uptake and storage of glucose, often increasing bodyfat stores more than would be anticipated by excess Calories alone. Diabetics who start insulin therapy are a good example.

3. Metabolic Pathway Efficiency- A regular supply of glucose is vital. Carbohydrates (various types) are very efficiently converted to molecules of glucose. Although, amino acids can be converted to glucose, but at a higher energy cost. Amino acids are not as efficiently converted to glucose. Thus, 4 Calories of carbohydrates may not be equal to 4 Calories of protein.

So what does this all mean? It means that simply counting Calories may help with awareness and bookkeeping, but may not be as accurate in our bodies as it is in the lab. We need to consider the composition of the food and the macronutients. Or simply follow my Food Rules and make it simple!

Food Rules Live: Fat and Carbohydrate Metabolism Basics

In this Food Rules Live session I discuss the basics of fat and carbohydrate metabolism.  While the science can get extremely complex, I want to simplify and review the basics.  In the video, below, I discuss metabolic flexibility.  That is, our bodies are capable of shifting between fat and carbohydrate utilization as a main energy source, depending on the state of our bodies.  An understanding of basic human energy metabolism is important to provide context when discussing diet, fat loss, and performance.

My Take on the 'Convenience Store Diet"

Professor Mark Haub's Convenient Store Diet has become a popular story in the media and all over the Internet.  If you haven't heard of his personal diet experiment, the Kansas State professor of nutrition lost 27 pounds of body weight over 10 weeks by consuming an 1800-Calorie diet of mostly junk food, including Twinkies, cup cakes, chips, cookies, and the like.  The stuff that will make any health nut cringe.  The reason for his experiment was to show that Calories, no matter the source, are most important for weight loss; quantity trumps quality.  Additionally, not only did he say the results support the importance of Calories in weight loss, but his health improved on the same diet implicated for most of America's health woes.

Lets take a closer look at the results of his experiment. 

Body weight vs. Body Composition:

There is good evidence to support the fact that Caloric restriction does cause weight loss.  However, the rate of weight loss varies a lot among individuals (due to various factors like activity level, body size, individual biochemistry, etc.).  Fad diets, like the grape fruit diet, lemon water and cayenne pepper cleanse, the baby food diet (thanks Tracy Anderson) will produce a loss of body weight in the short-term.  Of course, they never last and just about everyone gains the weight back.  We have intrinsic energy balance systems that regulate energy intake and expenditure over the long-term.  Professor Haub demonstrated a short-term weight loss, like tens of millions of desperate Americans every year.

The composition of weight loss is overlooked in this article and during most Calorie-restricted weight-loss programs.  In the article, it mentions that Haub's body weight dropped from 201 to 174 pounds over 10 weeks, a fairly rapid rate of weight loss (~2.7 lbs per week).  Additionally, it mentions that his starting body fat was 33.4% (classified as obese).  His body fat decreased to 24.9% over the ten weeks, which looks impressive.  However, a little, quick math shows that this is not a very desirable change in body composition.  He lost 4.2 pounds of lean body mass (of which most is skeletal muscle).   I consider that undesirable and unhealthy.  More alarming, at a body weight of 174 pounds, he is still 24.9% body fat!   One hundred-thirty pounds of lean body weight on a male body is not very vibrant or healthy.  Wait a minute, these numbers are starting to look familiar.  He has become "skinny-fat," that means his weight and body circumferences are low or "normal", but his body fat level is high, with no muscle tone.   To put things in perspective, I have helped men and women who start at this body fat level lose body fat and gain muscle mass with strength training and no dietary changes.  It is easy see improvements in body weight and body composition at this starting point, but to lose 4.2 pounds of lean body mass in the process is definitely not desirable.

Is He Healthier?

This is debatable.  He did not develop a vitamin-deficiency disease over the 10 weeks because he supplemented with a multi-vitamin.  But, the impact of our nutrition on chronic disease is complex and may not be known for years or decades.  We are still trying to figure this out.  We can easily assume that he is missing out on a lot of micronutrients, protein, phytochemicals, and antioxidants, by limiting his food choices to processed foods.   But, over 10 weeks we just don't know. 

While the article mentions that professor Haub's blood lipid profile improved, this is the only evidence he has for claim of improved health.  I would argue that these changes in blood  lipids don't prove anything about health as cholesterol and lipo-proteins don't cause heart attacks or cardiovascular disease.  Beyond the blood lipids, we know nothing of how his health changed in the short-term, let alone how his health would be affected by months and years of his Convenient Store Diet.  


In Summary

Yes, professor Haub provided more support for the importance of the quantity of Calories on weight loss.  But, weight loss in itself isn't always indicative of health or performance.   While the Convenient Store Diet was able to decrease his body weight significantly and fairly rapidly, he did lose 4.2 pounds of lean body mass.  This is very concerning and in my opinion, unhealthy.  Additionally, we don't know the effect on his long-term health, but based on the 180 million other Americans' longer-term diet experiments with processed foods, I would speculate not so good.

More Support for Bacon, Saturated Fat Is Not Associated With Heart Disease

Dietary fat, especially saturated fat continues to be demonized.  Many health and nutrition organizations/websites continue to recommend people to limit saturated fat intake because it has been suggested that it raises cholesterol and your risk of heart disease.  But, it you follow this blog you know that I don't feel that way.  Several months ago, I wrote the The Exoneration of Bacon: Saturated Fat Is Healthy blog posting.  Essentially, providing a lot of support for my stand that saturated fat is not deleterious for your health.  In fact, saturated fat is healthy and removing from your diet (especially replacing it with carbohydrates or trans fats) is even worse. 

More support for my stance that saturated fat does not raise your risk of heart disease or stroke and is an important part of your diet was recently published in an American Journal of Clinical Nutrition article.  The authors followed over 58,000 Japanese men and women aged 40-79 for 14 years.  They found no association between saturated fat intake and heart disease and an inverse relationship between saturated fat intake and stroke.  That is, the lower the dietary saturated fat intake, the higher your risk of stroke! 

I was explaining to a client that a diet higher in carbohydrate, especially refined carbohydrates and sugars, negatively affects your blood cholesterol profile (raises tryglycerides, and lowers HDL).  While more dietary fat raises your total cholesterol numbers somewhat (your level is more so determined genetically), total cholesterol does not raise your risk of heart attack or death (it even says this in the fine print in the statin ads). 

Enjoy your bacon, but pass on the bagel!

Healthy Foods You Should Include In Your Diet: Quinoa

1.  Quinoa (pronounced keen-wa) is seed from a tall, stalky plant (similar to chard, beats, or spinach) common in South America; it has been grown and consumed there for 6000 years.  Recently, it has been grown in Colorado and Canada.  It can be cooked and used like a grain.  You, now, can find it in most grocery stores, though you may have to look in the 'ethnic foods' section.  It is commonly sold in bulk at places like Whole Foods.  Recently, a cliet found a several-pound bag of it at Costco (that should last years).

Quinoa is a great source of iron, manganese, potassium, riboflavin, copper, phosphorous, tryptophan, B6, niacin and thiamine. One cup of cooked quinoa has only 220 calories. It also has 5 grams of fiber and 8 grams of protein. 

Cooking Quinoa is easy.  Rinse the quinoa very well and drain it in a colander. This will remove the bitter powder-like coating, called saponin, a natural coating designed to repel bugs that can create a bitter taste.  Use two parts water, one part quinoa.  Put water in a sauce pan and bring to a boil.  Turn burner heat down to a simmer and add quinoa.  Let quinoa soak in water for about 15 minutes.  The outer shell of the quinoa will rupture and it will more than double in size as it soaks up the water.   

Once you have cooked your quinoa, you can use it for a variety of recipes.  Here are a some that I found that looked good (click the link to go to the site for full recipe):

Quinoa Stirfry

Balsamic Quinoa Salad

Quinoa Curry

Salmon Kabobs with Quinoa and Grapefruit Salad

Quinoa Pudding

Or just use it in place of wheat or rice in traditional recipes                                                     

Soda Taxes and Toy-Less Happy Meals, Is This the End of Obesity....Ha!

Recently, the Mayor of San Fransisco proposed charging stores a fee if they sell beverages sweetened with high-fructose corn syrup; a soda tax.  The idea is to discourage consumption and fund programs to educate citizens about the role of sugar in obesity. In a similar "food police" move, the Center for Science in the Public Interest is threatening to sue McDonalds if they don't remove toys from their Happy Meals.  The Center for Science in the Public Interest claims that McDonalds markets toys to kids to build brand recognition and use 'pester power' on their parents.

So, am I in favor of these measures to curb unhealthy behavior and reduce obesity?  No way.  Both of these measures fail to address the root of the issue: personal responsibility.  If health is important for you, then you probably are reading this blog, educating yourself, and your family.  I equate obesity with financial health.  What do credit card companies do if you are not responsible with your spending and saving?  They penalize you.  They charge you fees and higher interest rates.  Does this encourage people to have better spending habits?  No way.  Credit card debt is higher than ever.  Spending habits and financial health need to be practiced every day.  I know, I am in no way financially extremely fit.  I could do a better job myself. 

I believe in personal choice, personal freedoms, and personal responsibility as an adult.  Educating citizens about the dangers of high-fructose corn syrup is a noble idea, but it is not the role of the government.  It is the responsibility of parents.  Eating at McDonalds is a choice, it is not mandatory.  As a parent, I have taught my kids about sugar and try to steer them in the direction of more nutritious foods.  It is not easy, nor is it a one-time affair.  It takes constant interaction, educating, and modeling.  If 18 years of teaching doesn't work, then what type of government campaign will work?  You are the parent.  To borrow a line from Bill Burr, "he doesn't have any money!"

I will let Bill Burr finish this post off because he is funnier than me!

Supplements, Snake Oil, and Pipe Dreams

Americans spent close to $24 billion on dietary supplements in the in 2007, about $1.7 billion went for weight-loss pills, according to Nutrition Business Journal. The FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and drug products (prescription and over-the-counter. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product AFTER it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements. FDA's post-marketing responsibilities include monitoring safety, e.g. voluntary dietary supplement adverse event reporting, and product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission regulates dietary supplement advertising. Dietary supplement manufacturers 'release' themselves of any liability by putting this statement on their products: "This product is not intended to diagnose, treat, cure or prevent any disease."

Snake Oil or Potent Drugs?

The FDA's stance is appropriate for vitamins and minerals, but other 'natural' substances (i.e. concentrated plant and herb extracts) can have powerful drug-like effects in our bodies. For example ephedra sinica, a species of ephedral (ma huang), contains the alkaloids ephedrine and pseudoephedrine, which have been found to induce central nervous system stimulation, bronchodilation, and vasoconstriction.

On February 6, 2004 the FDA issued a final rule prohibiting the sale of dietary supplements containing ephedrine alkaloids (ephedra) because such supplements present an unreasonable risk of illness or injury AFTER it had been on the market for years as a weight-loss supplement.

Companies that sold ephedra-containing substances could have just claimed ignorance of ephedra's potent effect on the cardiovascular system. Though, other supplement companies are just blatantly fraudulent. For example, the Los Angeles Times reported that the FDA has issued a serious warning urging consumers to steer clear of bodybuilding supplements advertised as containing steroid-like substances. That is right, the supplements were laced with illegal, anabolic steroids, known to cause kidney failure, major liver damage, and a positive drug screen for unknowing athletes. Although, they were marketed as legal, natural steroid-like compounds (Mark McGwire had these in his locker in 1997).

“A large percentage of these products either contain dangerous undeclared ingredients or they might be outright fraudulent on the ingredients and have no effect at all,” said Michael Levy, the director of the F.D.A.’s division of New Drugs and Labeling Compliance. “We don’t think consumers should be using these products.”

Recently, there was an uproar in the fitness blogs after a report in Consumer Reports showed high levels of toxic, heavy metals in some popular protein shakes and meal replacement supplements.
Here are two examples:

EAS Myoplex: 16.9 micrograms of Arsenic per three servings (max <15 micrograms per day).

Muscle Milk: 13.5 micrograms of Lead per three servings (max <10 micrograms per day).

Pipe Dreams and The Supplement Mentality

So many people are looking for a boost or a short-cut to help improve their body fat, strength, and health. Their deep, intense desire to improve their bodies leaves them vulnerable to the outragious claims made by supplement manufacturers and marketers. Why do so many people, even before they get started on a training program and improve their diet, start taking supplements? They want to believe that the supplement will help them, inspite so much of the research showing a slight or no effect. Why do people continue to buy and take these substances? Is it a placebo or Hawthorne effect (change in a behavior because they believe the supplement is helping them)?

I don't recommend taking any supplements unless your physician has found you are deficient in a nutrient (ie iron for anemia). That way you can verify what you need and have follow-up blood tests to measure levels. Taking extra doses or supra-performance supplements (fat burners & muscle builders) are a waste of money and a risk to your health. I don't recommend them to any clients, even if they did actually work or are from a well-known supplement company and endorsed by professional athletes. You can accomplish all of your health and fitness goals with a sound training program, an appropriate diet, motivation, focus, and time management.

Am I just a cynical trainer just blowing these concerns out of proportion? Not at all. I have first -hand seen people have adverse effects to some of these supplements. In fact, just yesterday I had to help a client keep consciousness after an adverse reaction to a fat burner/appetite suppressant she took prior to her workout (that she took without asking me or her doctor). In what brought back memories of working with critically-Ill cardiac patients, I had to help my client to the floor, keep her from hyper-ventilating, and make sure she stayed conscious, as she became diaphoretic, pallor, clammy, and light-headed after doing only two, easy sets of strength training. After, 15 minutes of providing fluids, checking her pulse and blood pressure, she started to feel better. Thirty minutes later she had a blood pressure of 150/100, very high blood pressure. She agreed to throw that supplement away and never take it again. I think I will remain cynical of any unregulated dietary supplement.

Sabatoged By Your Thoughts

Today, I was talking to a client about her recent problems she was having with her fat loss efforts. Over the past six months she was steadily lowering her body fat, but more recently she gained some back. She said that she was following my Food Rules, but on the weekend she felt she would lose control and eat way too much. She knew it was setting herself back and she didn't like how she felt afterwords, but couldn't stop herself. Does this behavior pattern sound familiar?

Her thoughts were sabatoging her efforts. We all have that "self talk" when we are in a situation where we need to decide what to eat. My client did fine eating during the week at home, but when she was in more social situations, like on the weekends, she would convince herself that it was ok to eat the foods that would cause her to eat out of control. The emotional part of her brain was convincing the intellectual part of her brain that it was fine to eat these foods. This leads to out of control eating, even if it only happens on the weekend.

I reminded her that you should shoot for a 90% rate of application with the Food Rules. Not 100%. That means every tenth time you eat, you can have some food that doesn't follow the food rules (processed carbohydrates, sugars). But, you must tell yourself, that you are "enjoying" this one food item, and you are still following the Food Rules. The emotional part of your brain can't take over. The intellectual part of your brain should stay in control.

After you have "enjoyed" some of these non-Food Rule foods and are still in these social situations, you must make sure the intellectual part of your brain is still running the show. You may see and even crave eating more of these non-Food Rules foods, but must tell yourself that you are still following the Food Rules. Tell yourself you will be full and satisfied by the Food Rule foods. You know intellectually that you will. You just can't let the emtional part of your brain override what you know intellectually is true. I recommend having a mantra to say to yourself when these emotional eating thoughts try to sabotage your fat lose efforts, such as "I am still following The Food Rules and I will feel better with myself when I don't give into emotional eating."

My Diet Rules

Diets and crazy weight loss programs continue to grow in popularity and sales. The "Diet" industry made $55 billion in 2006 and it is estimated that it will rise to $68.7 billion in sales and services this year. Leading the way were Weight Watchers, Nurtrisystems, and LA Weight Loss. These programs are sought after by a growing (in numbers and girth) population (estimated to be 72 million "dieters"). They provide a way of limiting Calorie intake and have helped people lose weight.
Though, that is all it is. A way of limiting Calorie intake, to achieve weight loss in the short-term. It isn't always "healthy" or a lifestyle change. Research shows that the majority of "dieters" gain all the weight that they had lost,while dieting, back and more.

Sometimes, low-level exercise is recommended to assist in the weight loss or help maintain it. This approach, I feel, is flawed. I look at good nutrition as a way of improving the effectiveness of my training programs. I take a different and what I feel is a more-effective, healthier, and long-term strategy. I get people started training and slowly have them apply my Five Food Rules. These are simple, straight-forward, strategies that will help clients eliminate extra Calories, improve their nurient intake, and support their training. Long-term weight loss is all about behavior change. It doesn't work as a quick fix. In fact, I will have a client implement these rules over a two to six week period. I encourage them to follow these rules 90% of the time and to "break the rules" one out of ten meals.

Here are my Five Food Rules:

1. Remove sugar-sweetened and artificially sweetened beverages from your diet. We all know sugar is bad for you. It is just empty Calories that raises insulin levels, stimulates your appetite, and makes you crave more sweets. Artificially sweetened drinks are just as bad. While they may not have the Calories, they can still raise insulin levels, stimulate your appetite and sugar cravings.

2. Prioritize Protein. Every time you eat, whether it is a meal or a snack, get one or two (depending on your body size) servings of protein. You need adequate amino acid levels to grow and repair tissues. Higher-protein diets are associated with leaner body compositions. Also, protein digests slowly and makes you feel satiated and full for a long time.

3. Don't fear fat. Dietary fat has been given a bad rap over the last three decades. Early research tied fat to a number of diseases and weight gain. However, more current research has shown that fat isn't as bad as it has been made out to be, especially naturally occurring animal, nut, and marine fats. In fact, a variety of fats, including polyunsaturated, monounsaturated, and even saturated fats play important biological roles in the body. Additionally, like protein, fat makes you feel full. Include some fat everytime you eat.

4. Eat one serving of vegetables, fruit, berries, nuts, or seeds each time you eat. They foods are full of nutrients and fiber.

5. Cut out processed grains and limit grains in general (wheat, corn, soy). Processed grains are metabolized like sugar in the body. Whole, unprocessed grains provide more nutrients and fiber, but are still nutritionally inferior to the other parts of the plant (such as leaves and fruits) and provide a more concentrated source of carbohydrates.

Summer Fun: Passion Iced Tea and Outdoor Training

Summer is here. One of my favorite summer-time drink is iced tea. Starbucks offers a few different varieties, like iced green, white, and passion tea. They are good, but pretty pricey if you are gulping down a quart or two on a hot, summer day. I started making my own with Tazo passion tea (caffeine free). It is pretty easy and very cheap to make ($0.05 per 16 oz vs. $2.50 at Starbucks). Simply bring 1.5 quarts of water close to boil, turn off heat and add three tea bags to steep for three minutes. Put two trays of ice cubes in a large pitcher and pour tea over cubes in the pitcher. Refrigerate for a little before enjoying with some ice in a glass.























Summer means more outdoor training, too. While I love my barbell, squat racks, and cable column, I also love being outside in a natural setting with the sun and breezes. Also, the outdoor training (as my clients will attest) means lot of room move around. Today I performed a simple circuit with one kettlebell and the tire sled. Oh, and one kid for added resistance. These are some of the fun things my clients get to partake in during my weekly outdoor group training sessions.

Here I am sprinting with 70 pounds of resistance- great for building hip extension strength and power.

Happy Memorial Day! Thank you to all the men and women who have and who continue to serve our country, including my late grandfather and WWII Purple Heart recipiant Charles Zajac.

Another Fat Loss Success: Interview with Liz

Fat loss is a struggle for most females. Recently, a study in The Journal of the American Medical Association showed that in middle-aged females, who actually exercised regularly, still steadily gained weight over the decade they were followed. Now, there were many limitations to that study, which I discuss here. Exercise, more precisely, high-intensity exercise is an important part of losing fat (the JAMA study looked mostly at low-intensity, steady-state exercise). I have helped many clients lose significant body fat (here is another success story). In fact, it has become routine for me to help others reach their fat-loss goals that I developed my fat-loss time management hierarchy for easy application for anyone.

In order to have an effective fat loss, high-intensity exercise and proper nutrition work synergistically. They provide the ONLY way to preserve lean muscle mass, while losing almost exclusively body fat. Many popular 'diets' result in up to 25% of weight loss due to loss of lean muscle mass. I advocate modifying your nutrition intake with real, whole foods. I help clients apply some basic nutrition guidelines that help them get the nutrition they need to support the high-intensity training, control their appetite, and easily curb overall Calorie intake. The key is making it simple and flexible. Oh, and there are the ever-elusive intangibles that make or break anyone's pursuit of fat loss. They are: focus, motivation, accountability, and support.

Liz is a recent success story. While Liz has been a client for a long time, in January she decided that she really wanted to focus on losing body fat. We focused on her nutrition and followed her body fat levels for 12 weeks.

As you can see, Liz did an awesome job over the last three months. The results speak for themselves. Liz took some time to answer some questions for my readers:

What was your fat loss goal?


I started at about 28% so placed my goal at 25%. I believe I reached that in 6 -8 weeks. Decreased the goal to 18% for the long run. I think I am around 21% at this time.

Have you tried to lose fat in the past? If so, what methods did you use? Where you successful?


I have tried watching fat intake in past with no change in carbs, or actually higher due to low fat food. Had lot of highs and lows with hunger pangs and cravings. Brought everything low fat/light. That didn't work. Tried counting calories and exercise...loosing about 5 lbs. But unable to easily maintain. Tried exercise with no diet change. That didn't work either.

The nutrition guidelines naturally result in a lower carbohydrate level in your diet. Did you feel deprived while on the lower-carbohydrate diet?

Not at all once I got into the rhythm of increasing the protein and fat in the diet. Increased fat and protein definitely keeps one feeling full and satisfied for longer without all the highs and lows of a low carb. diet. Plus seemed to have more energy. Never felt like I was hungry and craving certain foods. Overall felt really good.

What foods were you eating on the low-carb, moderate fat, moderate protein diet?

I increased my egg consumption the most. Hardly ever ate eggs by themselves. Now eat 2-3 a day in different forms. Yummy. Increased vegetable and salad intake with lots of fresh herbs. I went from 4 slices of bread or pasta a day to 0. Drink water/tea for beverage 90% of time, with occasional milk and alcohol thrown in there:) Stopped diet pop. Kept my meat intake about the same from various sources.

Did you have to count Calories on the lower-carb diet?

At first I tried to,to get an idea of how much I was consuming. Found that with the higher fat and protein I was eating less so staying about the same calories per day, so stopped counting after couple of weeks. Now I don't watch it at all. Just know roughly how many carbs. in food products and try to keep between 50 -80. Once reach fat goal then will try to keep carbs b/80-100 to maintain and stay on track.

Did you have any problems giving up breads and sugar?

The hardest part for me getting started was giving up the bread and pasta. Love both. But as I decreased the sugar and grains found easier to give up and not crave. Partly I believe because the fat and protein is so satisfying. Stopped diet pop instantly. Bread took the longest with my habit of having 2 pieces of toast in the morning. Took about 3 weeks to give up. Still love bread but look for alternatives so I don't eat it. For example tuna salad with herbs on lettuce wrap with tomato instead of a sandwich. No longer need sugar on my fruit...however cream is delicious and allowed:) If I really have a sugar attack. Dark Chocolate 85% couple squares takes care of the sweet tooth with some almond butter and non sweetened coconut flakes...thank you Dan.

Any thing else?

I feel that with the fat-loss nutrition guidelines that Dan gave me, planning and eating healthfully is easy. Once you get a feel for how many carbs are in different foods one doesn't really have to think to much about calories. One stays pleasantly satiated without all the highs and lows. Fun trying out new recipes and different ways to eat. I am not a great cook, but have enjoyed the challenge of new foods and tastes. I feel great. Haven't increased my exercise regime at all and lost and keep loosing fat/weight. Who could ask for anything more. I am hoping, now that I am not working with and being accountable to Dan each week, to be able to continue.

Thanks, Liz. Great Job!

Lessons From A Lemonade Stand

Sunday afternoon, I helped my kids run a lemonade stand, part of LemonadeDay.org annual event. While it was a little rainy, business was good. Much more successful than any lemonade stand I had as a kid!
I was surprised by the generosity and support by the customers, some of whom were friends, family, and clients. I think the kids learned a good bit about business, or at least it was a good early introduction to business for a kindergartener and a first-grader.

I was reminded why we buy and eat so much processed food: it is affordable. Fewer people would be willing to pay $2.00 for a cup of organic, fresh-squeezed lemonade. Though, $0.50 is acceptable for a cup of cold lemonade from a powdered mix. When we were calculating cost of goods sold (ok, just me, a little too much for the kids to understand at this age), I realized that at $0.70 per lemon, for real lemonade was not cost-effective for this type of business. It is understandable why restaurants and food manufacturers look for cheaper ingredients. As long as the food item is tasty, satisfying, and cheap most people are happy.

Only when we view quality food as a central factor in our health, rather than just another variable expense, will we not mind spending a little more money and time on it (that requires delayed gratification, not easy for us to accept). It is more than just limiting empty Calories. Quality nutrition is regularly delivering abundant nutrients to our bodies (nutrient-dense foods, not just low-Calorie).

Luckily, today was about two young kids getting, what I feel is, invaluable real-world business exposure and not about nutrition. It was about happily supporting and acknowledging the young entrepreneurs initiative and hard work. Hopefully, setting the stage for them to learn essential business and community leadership skills for the future. Maybe next time we can set a new trend and combine business and nutrition. Anyone up for an iced organic green tea stand?

Digesting 'Food Inc.'

Hopefully, you got a chance to catch Food Inc. on PBS last night. If you missed it, watch it on DVD. It will make you view the supermarket in a whole new, somewhat disturbing light. No longer will it appear to be a cornucopia of wholesome plants and meats. In reality, as the narrator states at the beginning, "it isn't a tomato, it is the notion of a tomato."

Food is manufacured like a pair of Nikes. Using the cheapest raw materials, lowest labor expenses, and fancy packaging, all to generate increasing revenues for a few corporate giants. And, it is the bottom line that drives these companies.







Conglomerates like Monsanto, Tyson, and Pepsi continue to increase their respectable market shares. Not with the noble goal of nourishing the growing American population, but producing more addicting, empty-Calories. What does Pepsi make that provides nutrition? They are now marketing the fact that they are cutting Calories in the beverages they are selling in schools by replacing sugar with artificial sweeteners (but still have all the other chemicals you have always enjoyed). Basically, lip service in response to Michelle Obama's campaign against childhood obesity, IMHO.







The most important point Food Inc. elucidated was the 'hidden costs' of foods we buy and eat. Healthcare reform starts with your own lifestyle and choices. The Dollar Menu may appear on the surface to be a great value, but what are the health, social, and environmental costs associated with eating these foods? Economically, one dollar for a meal is a value. However, the cheap, unhealthy meals contribute to the cost of managing chronic diseases (like $150/month for Type 2 diabetes medicine), health insurance premiums, oil consumption (the average meal was said to have traveled 1500 miles), and supports the disrespectful treatment of workers, challenges small farmers, and encourages the unsanitary and inhumane treatment of animals.






The average American's disconnect with the food production process is another big issue. Quick, easy food is a staple in our culture. Heck, few people even cook anymore. Fast food outlets and large food processors like the idea that you don't know where your food came from or how it was produced. They don't want you to know that 90% of the soy beans produced are genetically modified. They spend millions of dollars lobbying against laws requiring labelling or that give the USDA power to shut down facilities that are repeatedly the source of E. Coli and Salmonella outbreaks. They want to 'keep the veil lowered'.






In spite of the depressing state of modern food production, the power still lies with the average American. You could vote against your representative that turns a blind eye to the greed of food conglomerates. Though, there is a more powerful way; vote with your dollars. It works. Why does Wal-Mart now sell organic produce and dairy? Because that is what their customers want. Take your money away from the General Mills, Coca-Colas, and McDonalds. Spend your dollars at the farmer's market. Plant a garden. Buy foods that label where it comes from and how it's made. Cook and eat a meal with your family. Talk to your friends and family about the importance of local food. Trade your Costco membership for a co-op membership. Explain to your kids why you are not eating certain foods.

The food you buy and eat goes beyond your own health, now. It affects the health of our families, our communities, and our planet. We have neglected one of the most vital aspects of our existance and food corporations have taken advantage of that. Time to reverse that trend, one meal at a time.

Diet Overhaul, Step-One

Today, I was in another discussion about fat loss. A day doesn't go by without someone asking me about a diet program or how to lose fat. In theory, I think most of us know if we just cut out the junk, we will lose some extra body fat. There is no secret, quick fix. No magical supplement. No fat-burning foods. Just good nutrition, in appropriate doses, consistent over time combined with a good strength training program results in a gradual fat loss.

The problem is our 'toxic environment.' Everywhere you go, there is some sort of sugar-laden, factory-processed food. We need to take conscious steps to actively (and consistently) remove the junk, and make the effort to consume healthier, real foods. You don't have to never consume unhealthy, processed, sugary foods. But, let's be honest, we all love and crave sweetened or processed carbohydrate foods and drinks. And eating these foods increase your cravings for more of them. I would say nine out of ten people don't go more than two days without consuming some.

Going on a diet doesn't work. Even worse, many diet systems sell you expensive (compared to a whole food), processed foods in convenient, reduced serving sizes. I, instead, work with clients to overhaul their diets. It is a process to change. It takes knowledge, time, and commitment. The very things people are looking to circumvent. However, in time, you will find my way highly-effective, flexible, and sustainable.



So, let's get to the first step of my dietary overhaul: remove sweetened beverages. That includes artificially-sweetened beverages, too. Even though they don't have any Calories, the sweet taste can: 1.) increase cravings for sweet foods, which you may eat inconjunction or subsequent to the artificially sweetened beverage. 2.) Cause a rise in insulin levels, which in the presence of no rise in blood sugar, actually will result in a lowering of blood sugar, as a small percent of circulating glucose is shunted into fat cells.



Regularly sweetened beverages can have a ton of sugar in them. Consider a can of Mountain Dew has ten teaspoons of sugar in it! Worse yet, a latte, chocolate milk, or a cup of orange juice can have even more than that!



There is no or very little nutrition in these drinks. Even 100% fruit juice is a bad choice. The amount of sugar (upwards of 10% by volume) is not a good trade-off for some vitamin C or calcium. Eat red, yellow, or orange vegetables or berries instead for these nutrients.


The first step to overhaul your diet is to remove artificially and sugar-sweetened beverages from your diet. These drinks provide miniscule nutrition and a tremendous amount of sugar. Not only will you probably fail to recognize the amount of rapidly-digesting Calories you drank, but the physiological effect of these Calories raise insulin levels, which store more glucose and fatty acids in the fat cells, and stimulate your hunger and cravings for more sugar or processed carbohydrate foods. These easy-to-ingest, quick-absorbing carbohydrates are the essence of 'Bad Calories' and not only contribute to obesity, but are detrimental to your health. High levels of consumption are associated with diabetes, high blood pressure, low HDL cholesterol, and fatty liver syndrome. Stick to water, teas, unsweetened coffee, and whole milk (yes, not low-fat or skim if you tolerate lactose and casein) and you are on your way to losing body fat and getting healthier.

Step two to follow...

Hotdogs For Lunch?

Hotdogs on a bun are not thought of as a healthy lunch. Typically, they aren't, especially if you are eating a bag of chips and soda with them. But, this processed meat and processed carbohydrate, cafeteria classic can be made-over into something that is downright nutritious and delicious.



First, you need a healthy hotdog. Most are cured with sodium nitrate or nitrite. Uncured hotdogs are harder to find, but they are out there if you look. Applegate farms makes a great tasting hotdog that is not only uncured, but also organic and from grass-fed beef.


Get rid of the buns. They are processed grains and frequently contain high-fructose corn syrup. Instead, cut up your hotdogs and put them on a simple salad of mixed greens, mushrooms, black olives, and feta cheese (or cheddar, if you like). These dogs are full of spices, so I didn't need to add any. You could add a little oil and vinegar (I didn't because the olives were packed in olive oil).



There you go! A quick, easy classic made-over. Try it and let me know what you think.

Hiding The Sugar To Trick The Consumer

The large food manufacturers are sneaky. As more and more people are becoming aware of the health risks of consuming sugar, large food manufacturers, like Heinz, are going out of their way to trick consumers.

Check out this pack of ketchup. We assume tomatoes and vinegar are the main ingredients. Actually, it is sugar! A health-conscious consumer will scan the list of ingredients, knowing the first ingredient is the most prevalent. But, food manufacturers don't want to list sugar or high-fructose corn syrup as the first ingredient. So, they get around it by using two (slightly) different sugars: high-fructose corn syrup and 'regular' corn syrup, both sugar derived from corn. Now they can list "red ripe tomatoes and vinegar" as the first ingredients. Why don't they tell the truth?

Heinz Ketchup ingredients:
1. Corn syrup (with varying levels of fructose, somewhere between 50-55%)
2. Tomatoes
3. Vinegar
4. Salt
5. Spices