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The truth about Glycemic Index
Quick Fixes for Weight Loss Found to Be Dangerous
Is weight loss your New Year's resolution? If so, watch out for pills and packets that promise to shed pounds quickly and effortlessly.
The U.S. Food and Drug Administration warned consumers to avoid more than two dozen products marketed for weight loss because they contain undeclared ingredients that could pose serious health risks. The FDA stated that the products (sold in some retail stores and on the Internet) claim to contain only "natural" or "herbal" ingredients, but actually contain (without listing on the label) various prescription medications. Some of the medications found in these products include: rimonabant (a drug not approved for marketing in the U.S.), phenytoin (an anti-seizure mediation), and phenolphythalein (a solution used in chemical experiments and a suspected cancer-causing agent).
Worth the risk? Absolutely not! These products are not only dangerous, but also provide no evidence of effective, sustained weight loss.
*Update from Christy: The FDA recently expanded their warnings to over 75 supplements. Sibutramine - marketed as Meridia, part of the now banned phen-fen comination - was also found in many products. This drug causes dangerous side effects to the cardiovascular system in high doses. When you consider how many "natural" pills are taken daily or weekly, and the combination of several, you never really know what you are ingesting.
The best "medicine" for weight loss? A balanced diet and daily exercise!
Healthy Holiday Weight Management Tips
It is often hard to stick with our normal daily routines during the holidays. Our physical activity level changes as well as our eating habits!
The average person gains approximately 1 pound between Thanksgiving and New Year's according to research published in the New England Journal of Medicine and this weight is not lost in the coming year. Although the gain is much less than what most people think, imagine the accumulation over time! Here are some tips to help you maintain, not gain during the holiday season while still enjoying your family and friends and all that the holidays mean to you. [Christy's note: The AVERAGE person gains only 1 pound, but most people gain 5 or more pounds.]
Have a healthy snack before leaving for a party ...
If you are concerned that you may overeat at a gathering, eat a healthy snack such as a salad, fruit, or soup before you leave. You will feel satisfied and will be less likely to overindulge. [Christy's note: Also, don't forget to stay hydrated with WATER. Dehydration is often confused for hunger.]
Eat some healthy options first ...
Eating some of the healthier foods that are offered first will again decrease the likelihood of you over indulging on some of the more calorie-dense selections. Go back and choose your favorite options after.
Stay active when you travel ...
Pack small exercise tools, such as an exercise band and/or check out fitness options in the area.
Take family walks ...
Chat and view the holiday decorations in the neighborhood.
Final note from Christy: Before mindlessly filling up your plate or grazing, decide if you really are hungry or just eating because you're at a party having a good time. Bottom line, do not eat if you are not hungry. Period.
Guide to dining out
Italian: Mexican: Thai: Indian: Chinese: When Choosing Foods, Look For: When Choosing Foods, Limit:
by Dr. Mark Dedomenico
How many times have you heard that the more muscle you have the more fat you'll burn? The age-old adage out there says if you build more muscle it'll significantly increase your metabolism, helping you to burn more fat and increase your weight loss.
This is why physicians and trainers get one of the most popular questions around: “If I'm trying to lose weight, should I do more cardio or more weights?” To answer that question, let’s look at just how much muscle helps your metabolism.
Here is the stone-cold fact: One pound of muscle increases your metabolic rate by only 6 calories per day! Now the real kicker is that realistically, per month you can only expect to gain as much as 1 to 2 pounds of muscle if you're male; females can add up to half a pound of muscle per month. That's assuming you're training consistently and eating adequate amounts of protein. This just lets you know that gaining muscle takes just as long as weight loss, and doesn't boost metabolism much at all, so it's not the quick answer to losing more weight!
Does this mean you should give up weight training all together and not worry about muscle mass at all when losing weight? Absolutely not! I recommend doing cardio at least five times a week and resistance training two to three times per week for the most success when actively trying to lose weight. When you lose weight and create a caloric deficit, your body does not discriminate between fat (your fat stores) and muscle (your lean body mass), so it just takes where it can.
Resistance training helps to preserve your lean body mass when you create a caloric deficit, leaving you strong and not emaciated. Do you have your weight training schedule ready for your weight loss program? Talk to a personal trainer or take a circuit training class at your local gym. This will ultimately help you stay lean and lose weight at the same time.
