How do you do that?  Use the Step Method.  (more…)

Fact #6 – Obesity is associated with a number of health risks.  When you got to most doctors, they will tell you that if you don’t reach your “ideal weight” you will get heart disease, high blood pressure, and diabetes.  Your risk for heart attacks and certain cancers go up.  That’s not all there is to know about this topic.  (more…)

Fact # 5 is that cravings of any kind indicate an imbalance in your diet.  Yes.  I really know what I’m talking about here.  So, if your are craving so much you can’t follow the basic 3 in the previous blog…do this:

1. Before you start working on the basic 3 reset your appetite and reduce cravings by:
   1. Drink a protein shake between meals – between breakfast and lunch and between lunch and dinner. 
   2. Take the amino acid L-Tyrosine 500 mg every morning which will help you think more clearly and will reduce cravings
   3. Take the amino acid 5-Hydroxytryptophan (5HTP)50 mg every evening*** which will reduce cravings esp. for carbohydrates
   4. Stop drinking /eating sugary drinks/foods as this triggers the need for more sugar.  Switch to using Agave nectar or Stevia as sweeteners. Do not drink Diet drinks if possible.  Swear off soda for 2 weeks if you can.

***BEfore you take any supplements, you should consult with your health care provider.  Do NOT take 5HTP if you are on medication for depression

In Fact #3, I told you to eat more to lose weight.  I also told you that what you eat is as important as how much you eat.  So, start with the basics: (more…)

Well, yes, this is true.  If you’ve been dieting most of your life you may have the following issues:

1. you may be zinc deficient which can lower your appetite
2. you may have learned not to eat all day so you can “save up your calories” for dinner
3. you may have also learned how to tolerate being hungry all the time. (more…)

So far, I’ve talked about Fact #1 – obesity is genetic and Fact #2 – exercise of 300 minutes per week is key to treating obesity. 

I’m sure most of you know the TV show – the Biggest Loser.   Although I object to the name, I think the show demonstrates Fact #2 – the amount of exercise to achieve desired results for an obese person is much more than for someone without that genetic risk.  If you haven’t been moving much of late, I always suggest you start by walking 5 minutes twice a day.  Add an additional 5 minutes every week to what you are doing.  Does this seem too slow??  Well it is.  The reason is that most people who are overweight are excellent at starting diets, exercise programs but have a hard time keeping it up.  WHY?  Well, because they usually start with super high expectations and then when they realize they can’t meet these, they give up.  Sound familiar?  Well, why not start the bar low and then go up from there?

Fact # 3 is that you have to eat more to lose weight.  More on this in the next blog.

If you read the previous blog, you will know that the predisposition to obesity is overwhelmingly genetic.  What does this mean to you?  Well, if you come from a family of overweight individuals, it will undoubtedly be more difficult for you to lose weight and keep it off.  That’s Fact #1

FAct #2:   The recommendations for physical activity to reduce risks for the health problems such as high blood pressure, heart disease, diabetes for the average individual is 30 minutes per day on most days of the week.  That adds up to about 200 minutes per week of moderate physical activity.  If you are overweight or obese, to lose weight you need to exercise between 200 and 300 minutes per day or about 45 minutes every day as a minimum.

Knowing that you have the genetic risk for obesity, also know that exercise is key to not just losing weight but maintaining your weight loss, which is the more important of the two and the subject of the next message.

I just recently attended and was a speaker at the 6th Annual Nutrition and Health Conference put on by the University of Arizona (www.nutritionandhealthconf.org).  The conference was held in Chicago and May 11th was declared by Mayor Daley to be Nutrition and Health Day.  The conference featured nationally known speakers in the fields of public health, nutrition, research and culinary science, including Chicago chef, Rick Bayless.  (more…)