The American Heart Association now recommends that everyone eat at least two servings of fish per week, and that heart patients consume at least 1 gram a day of the two most critical omega-3 fatty acids, known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition, fish is high in protein and generally low in fat and calories. For best results in losing weight, it is a good idea to vary your proteins so that your body does not get used to the same food all the time and hit a plateau. There are varying amounts of fat in fish and it is a good idea to check the nutritional information before you consume.
Salmon is a great source of protein and can be found in a can, vacuum-packed pouch, or fresh. Look for the words, “wild Alaskan,” “pink,” or “sockeye.” The sodium content of canned or pouched salmon will be higher than fresh or frozen salmon. Salmon naturally contains more fat and cholesterol so it is best if eaten once per week or less if you have cholesterol issues. To reduce the amount of chemical toxins you consume, grill or broil salmon to allow the fat or other toxins to drain away, trim any visible fat from the cooked salmon, and remove the salmon skin after cooking because it does contain a lot of contaminants.
The level of toxins varies according to the pollution levels of the waters in which the fish swam. Atlantic wild salmon is safer than farm-raised. Chilean farmed salmon is another safe choice. Alaskan is considered safe and the Wild Pacific salmon from California or Washington should be eaten no more than once or twice a month. Seven ounces of salmon contains 355 calories, 20 g fat, and 40 g of protein.
Tuna is another great fish to eat as fillets, steaks or chunk. Fresh or frozen tuna steaks are lowest in sodium. Yellowfin tuna is generally lower in toxins. White or albacore may have more contaminants but can be eaten safely up to three times a month. If choosing fresh tuna, make sure it has an ocean smell. The flesh should be moist and have no brown spots. Canned or vacuum-packed tuna in a pouch should be a staple in your pantry. Any kind of light chunk tuna packed in water is the safest. Limit your intake of white or albacore tuna because of the high levels of mercury. When ordering sushi, Yellowfin and Bigeye tuna, aka, Ahi tuna, will always be lower in mercury. Avoid Bluefin tuna since it has high levels of mercury. Seven ounces of tuna contains 190 calories, 3 g fat and 42 g of protein.
In the United States, tilapia has shown the biggest gains in popularity among seafood, and this trend is expected to continue as consumption rises dramatically because of its moderate price. Although tilapia contains less Omega-3 fatty acids, it is still a great source of protein. Seven ounces of tilapia contains 170 calories, 3.4 g of fat and 40 g protein.
Fish is a great source of protein and is generally low calorie depending upon how it is prepared. Whether you eat fish or not, it is very important to vary your proteins throughout the week and not eat the same thing day after day. If you eat the same thing day in and day out your body will get used to it, get stuck in a rut and weight loss will be a slower process.
Sunday, August 31, 2008
Saturday, August 30, 2008
How can you lose weight in the fall when it is so busy?
September is a very busy time for all. School is back in session for students and teachers and youth sports programs will kick into high gear. Most of us have been stressed at this time of year trying to balance work, kids and after school and sports activities. After a full day of work, many patients are running their children around to music/dance lessons, sports practice or games in the evening along with monitoring homework progress. How can you eat well and still lose weight when you can’t eat dinner til 8:00 or 9:00 PM? The key is to be consistent with meals, snacks and water. Be prepared when you leave the house.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
Friday, August 29, 2008
Benefits of a Low Carb Diet
In the Serotonin-Plus program we use a higher protein/low carb diet for the first few weeks. Many have asked, why do we do that? A low carb diet can help increase metabolism by forcing the body to temporarily use its fat stores for energy and can jumpstart the weight loss process. In our program, we generally see the most aggressive weight loss on phase 1. However, we give patients the choice of staying on phase 1 a little longer if they feel they want greater results quickly or moving to phase 2 which contains more carbs. More carbs will slow weight loss progress but the key is to burn off the carbs through activity and exercise.
A recent study done at the University of Aberdeen in Scotland, UK, showed that a diet low in carbs and higher in protein was more effective at weight loss than a balanced protein to carb ratio. In the study, healthy, obese men were given two different diets during their stay in the Rowett’s specialized Human Nutrition Unit. Both diets had a high protein content (30% of total energy value of the diet) but they differed in the amount of carbohydrate: One diet was low in carbohydrate (4%) and the other contained a moderate amount of carbohydrate (35% total energy value). Weight loss during the four week study periods was greater on the high-protein low-carbohydrate diet, averaging 13.9 pounds per person, compared with 9.4 pounds on the moderate carbohydrate diet. It is well-known that excess carbs in the body become deposited as fat and lower overall metabolism. It is possible that the additional carbs caused a slowdown in metabolism causing fewer calories burned resulting in less weight loss.
It was reported that the study participants felt less hungry on the high-protein low-carbohydrate diet compared with the diet which contained high-protein but moderate amounts of carbohydrate. It is known that when people eat low carbohydrate diets, within a relatively short time their body has to switch from using glucose as a fuel to using ketone bodies from the breakdown of the fat stores. Ketone bodies are appetite suppressing and appear to have an effect on the appetite centers in the brain. Also it is suggested that the additional carbs cause larger peaks and valleys in blood sugar levels causing more hunger.
When you are in our program, you have control over your progress. Your intake and activity will dictate your success. If you feel you want to have carbs, watch your portions and do what you can so you are buring off not just the calories but the carbs themselves, as well, so they don't become deposited as fat.
A recent study done at the University of Aberdeen in Scotland, UK, showed that a diet low in carbs and higher in protein was more effective at weight loss than a balanced protein to carb ratio. In the study, healthy, obese men were given two different diets during their stay in the Rowett’s specialized Human Nutrition Unit. Both diets had a high protein content (30% of total energy value of the diet) but they differed in the amount of carbohydrate: One diet was low in carbohydrate (4%) and the other contained a moderate amount of carbohydrate (35% total energy value). Weight loss during the four week study periods was greater on the high-protein low-carbohydrate diet, averaging 13.9 pounds per person, compared with 9.4 pounds on the moderate carbohydrate diet. It is well-known that excess carbs in the body become deposited as fat and lower overall metabolism. It is possible that the additional carbs caused a slowdown in metabolism causing fewer calories burned resulting in less weight loss.
It was reported that the study participants felt less hungry on the high-protein low-carbohydrate diet compared with the diet which contained high-protein but moderate amounts of carbohydrate. It is known that when people eat low carbohydrate diets, within a relatively short time their body has to switch from using glucose as a fuel to using ketone bodies from the breakdown of the fat stores. Ketone bodies are appetite suppressing and appear to have an effect on the appetite centers in the brain. Also it is suggested that the additional carbs cause larger peaks and valleys in blood sugar levels causing more hunger.
When you are in our program, you have control over your progress. Your intake and activity will dictate your success. If you feel you want to have carbs, watch your portions and do what you can so you are buring off not just the calories but the carbs themselves, as well, so they don't become deposited as fat.
Thursday, August 28, 2008
How to Accelerate Weight Loss
For those of you in the Serotonin-Plus program, you know we use our Serotonin supplement and safe prescription appetite supressants (e.g. phentermine, Bontril) to jumpstart the metabolism and reduce appetite and cravings. Although we have a comprehensive program that incorporates diet and exercise, the appetite suppressants do play an important role. But just what does phentermine and Bontril do and why are they important that we use them? Our program is based on a process of increasing the metabolism and reducing intake so you lose weight. However, we do not want to lower intake to the point of starvation because that will lower metabolism. So we use the appetite suppressants to help. They speed up the metabolism and help you burn more calories while taking the edge off appetite. They will also increase metabolism so that when you get to your goal weight, you are able to live on a higher calorie count to maintain your weight. This is a very significant point!!! So is it important to get those “2 halves” of the phentermine in or take the 3 Bontril tablets in everyday? Yes, if you can! The full dosage will help you burn more calories! They are great diet aids and many people tolerate them well. Phentermine and Bontril do accelerate weight loss and if you have the opportunity to be on them, use them as a jumpstart. If your goal is to lose weight, don't feel you have to do it on your own. We are proud that our average weight loss is in 12 weeks has consistently remained at 35 pounds.
I’m always looking at research to see how we can improve our program and I came across a study that really validates our success in our weight loss program. A recent study at Stanford University showed the effect of diet alone on weight loss. They compared 4 different diets (Zone, LEARN, Ornish and Atkins) and followed 311 overweight ( BMI > 25 but less than 30) premenopausal women for one year. Study participants either followed the Zone Diet( 40:30:30 ratio of carbs:protein:fat; the LEARN diet (Lifestyle, Exercise, Attitudes, Relationships and Nutrition) which follows the U.S. Dept of Agricultures Food Pyramid guide of low in fat and high in carbs; The Ornish Diet which suggests high carbs, high vegetarian and low fat; and the Atkins Diet which recommends high protein, high fat and very low carb. All study participants attended diet classes weekly for the first 8 weeks and then were monitored by phone for the next 10 months as they continued on their respective diet plans.
In one year, the results were as follows:
Zone Diet: Average lost in 1 year was 3.5 pounds
Ornish Diet: Average lost in 1 year was 4.8 pounds
LEARN Diet: Average lost in 1 year was 5.7 pounds
Atkins Diet: Average lost in 1 year was 10.4 pounds
So what does this data suggest? Weight loss needs to be a comprehensive effort of increasing metabolism, intake (diet), and calorie expenditure (exercise). Our experience with the Serotonin-Plus program shows that we have improved upon these study averages in a much shorter period of time.
I’m always looking at research to see how we can improve our program and I came across a study that really validates our success in our weight loss program. A recent study at Stanford University showed the effect of diet alone on weight loss. They compared 4 different diets (Zone, LEARN, Ornish and Atkins) and followed 311 overweight ( BMI > 25 but less than 30) premenopausal women for one year. Study participants either followed the Zone Diet( 40:30:30 ratio of carbs:protein:fat; the LEARN diet (Lifestyle, Exercise, Attitudes, Relationships and Nutrition) which follows the U.S. Dept of Agricultures Food Pyramid guide of low in fat and high in carbs; The Ornish Diet which suggests high carbs, high vegetarian and low fat; and the Atkins Diet which recommends high protein, high fat and very low carb. All study participants attended diet classes weekly for the first 8 weeks and then were monitored by phone for the next 10 months as they continued on their respective diet plans.
In one year, the results were as follows:
Zone Diet: Average lost in 1 year was 3.5 pounds
Ornish Diet: Average lost in 1 year was 4.8 pounds
LEARN Diet: Average lost in 1 year was 5.7 pounds
Atkins Diet: Average lost in 1 year was 10.4 pounds
So what does this data suggest? Weight loss needs to be a comprehensive effort of increasing metabolism, intake (diet), and calorie expenditure (exercise). Our experience with the Serotonin-Plus program shows that we have improved upon these study averages in a much shorter period of time.
Wednesday, August 27, 2008
weight loss and 100 calorie packs
In previous entries, I have discussed the marketing hype that our chips/cookies/snack companies pull to trick us into thinking the ingestion of a small pack of chocolate chip cookies is "okay" and consistent with our plans to lose weight.
A study was published that proves that what I have been ranting about (well, not really ranting...ranting is what I did last night when the Mets, who were beating the Phillies 7-0, wound up losing 8-7). Please see: http://www.msnbc.msn.com/id/26396295/from/ET/
Basically, this study showed that when these "portion-controlled, 100 calorie snack packs" are used, people psychologically see them as some type of "diet" food and will tend to start using more and more of them resulting in weight gain. When these high-caloric foods are present in a larger package, people will see them as a dangerous food source to eat if they are trying to lose weight and will stay away from that food source altogether.
Bottom line: If you are in a weight loss mode (and if you are reading this, you are most likely to be, or you just enjoy reading my rants about the Mets) (word of the day: Mets) then you should not be fooled into bringing home these 100 calories snackpacks and thinking they are conducive for weight loss.
A study was published that proves that what I have been ranting about (well, not really ranting...ranting is what I did last night when the Mets, who were beating the Phillies 7-0, wound up losing 8-7). Please see: http://www.msnbc.msn.com/id/26396295/from/ET/
Basically, this study showed that when these "portion-controlled, 100 calorie snack packs" are used, people psychologically see them as some type of "diet" food and will tend to start using more and more of them resulting in weight gain. When these high-caloric foods are present in a larger package, people will see them as a dangerous food source to eat if they are trying to lose weight and will stay away from that food source altogether.
Bottom line: If you are in a weight loss mode (and if you are reading this, you are most likely to be, or you just enjoy reading my rants about the Mets) (word of the day: Mets) then you should not be fooled into bringing home these 100 calories snackpacks and thinking they are conducive for weight loss.
Tuesday, August 26, 2008
weight loss and quick choices
Yesterday I saw two different patients whose weight loss was minimal and both described a very hectic week in which there was little time to do a "real" lunch necessitating a fast food drive through lunch eaten in the car. Both patients stated they made their best efforts...buns came off the burgers, only a few of the fries, etc.
A few points here: First, planning your meals in advance, especially when you know a particular week will be very difficult, is a very important step you need to make for long term success in managing weight. Perhaps if you know you will be in the car during lunchtime, either resort to an approved protein bar and water or build in the time necessary to stop for 15 minutes and eat a prepared meal you brought in a cooler. Perhaps some type of protein (tuna,chicken,steak) on a bed of vegetables. Planning is at the very enter of a long term strategy.
Second point: No fast food places! They test the very fabric of our human nature eating issues (let us remember the 'Supersize" issues and the promotions that make it seem stupid not to get the fries and soda with your sandwich). The yougurt parfaits and salads are loaed with calories and there are really litte-no "healthy" choices available. The fast food places get us into the weight trouble to begin with and they will not be able to get you out of it.
Planning meals and avoiding the ease of drive thru places are time cnsumming and make life more difficult for us. But always try to remember the reasons as to why you want to lose weight, and the planning will be well worth your efforts.
A few points here: First, planning your meals in advance, especially when you know a particular week will be very difficult, is a very important step you need to make for long term success in managing weight. Perhaps if you know you will be in the car during lunchtime, either resort to an approved protein bar and water or build in the time necessary to stop for 15 minutes and eat a prepared meal you brought in a cooler. Perhaps some type of protein (tuna,chicken,steak) on a bed of vegetables. Planning is at the very enter of a long term strategy.
Second point: No fast food places! They test the very fabric of our human nature eating issues (let us remember the 'Supersize" issues and the promotions that make it seem stupid not to get the fries and soda with your sandwich). The yougurt parfaits and salads are loaed with calories and there are really litte-no "healthy" choices available. The fast food places get us into the weight trouble to begin with and they will not be able to get you out of it.
Planning meals and avoiding the ease of drive thru places are time cnsumming and make life more difficult for us. But always try to remember the reasons as to why you want to lose weight, and the planning will be well worth your efforts.
Monday, August 25, 2008
Weight Loss and Physicians
First, I wanted to announce an event that will not take place for a number of months, but this day of the year is always a very important one to me. I opened my internal medicine practice on December 5th, 1988 so this December 5th will be our 20th year anniversary of providing medical services in the Burke/Springfield/Fairfax area. I consider myslef the luckiest doctor in the entire area. I have been fortunate and privileged to attend to the medical needs of an incredible group of intelligent, fun, and wonderful patients and their families. I love coming to work and although some of my professional career has morphed into product development and weight loss centers, I never (repeat NEVER) forget that I am a primary care doctor and even to this day, my patients know that if they call me on Sunday afternoon or holiday or if they need me to see them for followup after office hours I am always there for them. Sometimes I feel that my medical patients see the marketing signs for our weight loss program and think to some extent I am giving up my internal medicine practice but this could not be further from the truth. I LOVE the internal medicine part of what I do, and yes, the weight loss program and serotonin product development have been incredibly rewarding and fun for me as well, but I still love the medical part. Anyway, I wanted everyone...patients who see me for internal medicine...patients who see Linda and I for our weight loss program to put Friday, December 5th (5 PM to 8 PM)on their calanders for our very very special Patient Appreciation Nite. We will serve healthy choices (some unhealthy ones), Karioke (this was a huge hit last year) and my GREAT staff and I will love the opportunity to tell you, in a more social atmosphere, just how much we appreciate you calling us "my doctor". We will have some great door prizes as well! (wod of the day: Anniversary)
This week I met with a physician in Manhatten and he was lamenting that for his patients who need to lose weight, he has been referring them out to weight watchers and other commercial programs but their successes have been limited. I strongly believe that physicians need to be much more proactive in helping their patients lose weight. It is not a simple matter of handing them a diet plan and expecting them to follow this. Every primary care doctor should understand the need for a comprehensive approach to helping people lose weight. We are actually on a project right now of trying to help physicians elsewhere (hey, not here....we want you coming here in the d.c. market!!!) open up weight loss centers in their own clinics. If you know of any doctor out of state that may have an interest, please call me.
This week I met with a physician in Manhatten and he was lamenting that for his patients who need to lose weight, he has been referring them out to weight watchers and other commercial programs but their successes have been limited. I strongly believe that physicians need to be much more proactive in helping their patients lose weight. It is not a simple matter of handing them a diet plan and expecting them to follow this. Every primary care doctor should understand the need for a comprehensive approach to helping people lose weight. We are actually on a project right now of trying to help physicians elsewhere (hey, not here....we want you coming here in the d.c. market!!!) open up weight loss centers in their own clinics. If you know of any doctor out of state that may have an interest, please call me.
Subscribe to:
Posts (Atom)
