Well, guess what? If you’re a food lover like me, getting your poolside-worthy figure can be easy. All you have to do?

Keep loving food.

(The right food.)

Getting Up Close and Personal with What You Eat

“Nutrients.” This word has almost been lost from our vocabulary, thanks to the nation’s widespread disconnect with our food sources (and our strange indifference to nutrition labels).

“According to the U.S. Department of Agriculture statistics, the average American family spends 37 percent of its food dollars at restaurants and fast-food joints,” writes fitness go-to guy Joe Kita in the February issue of Reader’s Digest.

We eat out a lot. The problem with that, aside from a serious dent in our budgets, is that we become estranged from the food we’re putting in our bodies. We are forced to trust the contents of prepackaged and restaurant meals. Should we?

Another problem is that we’re slowly forgetting what real food tastes like. We’ve been conditioned to taste ingredients that simply aren’t there. Before we know it, we’ve counted guacamole Doritos as one of our daily vegetable servings, and chicken nuggets as a protein source.

The first step to slimming down: get closer to your food. Ask it some questions, like what are your nutritious properties? Where did you come from? How were you prepared? Kita’s advice is to eat at home more often than you eat out: the more healthy, home-cooked meals you have, the better you’ll be able to appreciate quality food and shun its chemically-manufactured cousins.

Where’s the Value, Again?

Feeling the economic pinch of the last two years, more Americans have been cruising the drive-thrus. The $4 billion spent annually on fast food advertising is reinforcing the idea that dollar menus are a windfall for the busy and the broke.

Even trusted health authorities are trying to fool us into enjoying fake food. Take a look at this surprising deal between McDonald’s and Weight Watchers. Starting in New Zealand, this renowned weight loss program has assigned points to McDonald’s menu items. Consumers recognize this sanctioning emblem and eagerly place their orders, thinking they’re on their way to losing weight. But Weight Watchers’ points system is leading you astray: it’s not enough to eat less crap. You’re still eating crap. And it’s still going to keep you out of that swimsuit.

I’m all for quick and cheap food, but fast food is not the solution: it isn’t quick, it isn’t cheap, and it isn’t food.

In less time than it takes to do the Wendy’s drive-thru loop, you can pack these healthy snacks into your lunch bag. That frees up your lunch break for something better, like taking a walk (double points!).

But I can have a “value meal” for under three bucks, you say? True, fast food can be cheap. The consequences of habitually eating out are not. Your health, mood and, of course, your figure will pay for it. And think of all the money you’ll fork out to undo the damage—doctor visits, prescriptions, weight loss programs… When you look at the bigger picture, devoting just a little more dough to quality food seems like pennies on the dollar, doesn’t it?

Worst of all, fast food is a grab bag. This I learned from working at a few fast food places as a teenager. In fact, that behind-the-scenes peek has cured many of their trust in fast food restaurants. Maybe you’re a risk-taker, or you just can’t kick your stubborn hankering for hamburgers. Well, when you decide you’re curious about what you’re eating, you might want to read this piece about the sketchy ingredients in popular fast food.

Forgive a Little

Back to loving food. A miserable food relationship is not the ticket to getting in shape. It usually makes the problem worse, provoking us to run with open arms right back to bad eating habits. So, instead of diving headfirst into a tyrannical diet, learn to love healthier food. This approach is sustainable for life! Appreciate the taste and appearance of fresh, healthy, high-quality ingredients. Junk food will start to look and taste gross pretty quickly, and voila! You have overcome the biggest obstacle between you and your coveted figure.

Real food—even the higher calorie stuff—is a hundred times better than non-food. So if you’re going to indulge in an occasional hamburger, have a hamburger, not a 20-ingredient “industrialized chemical.”

You don’t have to stay confined to fruits, veggies and whole grain toast; eat balanced meals with lots of variety. And it’s healthy to treat yourself to a few calorie-packed things you enjoy once in a while. Go with Ballantyne’s 90/10 rule: eat healthy 90% of the time, and give in to temptation the rest!

From IdealShape, more tips to slim down by loving what you eat.

Stubborn Cravings? Tell Your Brain Who’s Boss!

Pros and Cons of Weight Watchers

Should You Cut Carbs from Your Diet?

Your boyfriend offers you a gargantuan bowl of his butter-soaked fettuccine alfredo. Your friends beg you to share the chocolate tower truffle cake at Cheesecake Factory and hand you a fork.

It’s tough to stick to a healthy eating plan when those around you are indulging. It’s even tougher when they’re bent on making sure you indulge, too. But don’t stress it. This week at our U.S. News blog, we’ve got eight tricks to help you stay on course without alienating the not-so-healthy eaters in your life.

Heck, you may even inspire them to join your cause.

1. Trade a slice for a bite.

Indulgence loves company, so count on a guilt trip if you pass on a temptation your friends gave in to. Make it easy on yourself, then: Pick up your fork and have a small piece of whatever is being served.

If you say, “I’m stuffed, but this looks so delicious I can’t pass up a bite,” you’ll avoid peer pressure by turning the situation around—you’re indulging, not depriving yourself. And you won’t make your friends feel bad by rebuffing their generosity.

Besides, one bite of dessert won’t make a dent in your diet, says Lacie Peterson, a registered dietitian with the University of Utah.

2. Create a diversion.

Can’t enjoy a bite without whetting your appetite for the whole cake? You needn’t explain why you’re skipping dessert—just divert attention from your pass. As the serving dish goes around, strike up an amusing conversation or excuse yourself to make a phone call. Better yet, bring along a bag of almonds and say you’re craving a handful of those instead. Again, you’ll put others at ease by having a treat along with them.

By creating a distraction, you’ll fare better, too: According to 2005 University of Toronto study, making a fuss over food restraint often intensifies cravings, which can lead to overeating.

Keep reading at our U.S. News blog…

More good reads:

• 3 Nutrition Musts for Long-Term Weight Loss
• The Hip-Hop Guide to Pimping Your Workouts
• 5 Weight Loss Myths Uncovered

Is it all just made for T.V.? This question hit me when I was watching the end of “The Hills,” a popular MTV reality show. For years people believed they were watching the real life of highly privileged kids. In the end, there were questions about whether the whole thing was staged by producers.  But did it matter? Millions of people watched, talked and tweeted about the goings-on of The Hills. Most people bought it as “reality” and now the show is off the air.

The Hills model for success was broadcasting to the world the extraordinary lives of privileged California kids. Those watching coveted the lifestyle these kids lived and wanted to know what it would be like.

Is the same model being used to sell you a supplement, exercise program or weight loss fad that promises you the body of a male or female supermodel? The “real” testimonials allow you for a moment to feel what it would be like to achieve the body of a supermodel, e.g. Brazilian Butt Lift, Shake Weight, Cortislim. Their reality is sold to you as your potential reality. You buy because you covet the body, energy, and lifestyle that is being portrayed.

Then the product is delivered, unveiled and used a few times, only for you to find out that what was pictured as reality on T.V. wasn’t reality at all.

There are hundreds of thousands of weight loss and diet companies broadcasting these messages.  They know consumers will covet the lives and appearance of their clients/models.

To answer the initial question: the weight loss and diet industry isn’t all made for T.V. — but a huge chunk of it is.

Tune in for future posts about how to sift through the marketing and find a weight loss program that will work with you to get you to your ideal shape.

Related Posts:

What Your Diet and Your iPod Have in Common

The Pot of Gold at the End of the Fitness Rainbow

What Diet are You On?

Do you ever feel like your cravings are running the show?

It’s tough to break the wily alliance between junk food and the brain’s pleasure center. You want to look like the hot bikinied background extras on Burn Notice. But junk food tastes so good.

With summer fast-approaching, how can you tackle your love of food to get in shape?

The first step: understand where your cravings come from.

The Trigger

Willpower expert Kelly McGonigal, PhD, has an explanation for why we love trouble foods so much:

“It seems too clever, too diabolic to be true. A recent study shows that foods high in saturated fat—ice cream, cheese, red meat—cause your brain to secrete chemicals that tell the body to ignore biological signals of fullness (like leptin and insulin).”

The result, she says: “You don’t ‘feel’ full, and you keep eating.”

That’s why when you “cave” a little, you often end up caving a lot.

But can’t we control how much we eat? If we know the food is fattening, can’t we cut ourselves off at half-portion, even if we still feel hungry?

Cravings Get More Complicated

In response to a new policy working its way into the fast food industry, Wellsphere author Bruce Friedman asked this question: “Will posting calorie counts in fast food restaurants help curb obesity?”

Friedman went on to answer it: “Fast-food addicts gravitate to these restaurants because of convenience, price, and because the food tastes good to them. I seriously doubt that posting calorie information in fast-food restaurants goes to the root of the problem.”

Indeed, seeing the numbers might motivate some to scale back their orders, the New York Times explains. But so far, results have been unimpressive. Starbucks’ calorie-posting stint whipped up only a small change: customers cut calories back by about 6%.

So, they ordered a low-fat muffin or no food at all, but stuck with their Venti Caramel Frappuccinos.

(Speaking from past experience, Starbucks coffee is really, really addictive.)

Is it really enough to know that fast food is loaded with fat, salt and sugar? They’re our old friends, after all. We stand by them despite their flaws, and no matter what nasty things other people have said about them. Like Friedman says, fast food is easy, cheap, tasty and we’re addicted.

Why Dieting is a Double-edged Sword

Maybe you’ve managed to tame your cravings, saying good bye to old friends sugar, fat and salt. But how long can you hold out?

“Bad news for yo-yo dieters,” McGonigal warns. “According to a recent study, cycles of feast and famine can create fast-food junkies—at least in rodents.”

I don’t think we need to look at a lab rat experiment to know this is true. Almost everyone knows this familiar scenario: we resolve to eat right and get off to a strident start. No more ice cream! Then one wrong turn—we have a cone—and it’s all over. Bummed about indulging in the forbidden dessert, we stress out, get mad at ourselves, and seek solace in another scoop. Now we’re hooked, even more than before.

“Binge eating is a seductive beast,” writes Scale Junkie, who uses her blog to talk candidly about her weight loss challenge. She has experienced the vicious feast/famine cycle, saying: “The one element of this journey that I haven’t been able to reach the root of is why I self sabotage my diet time and time again.”

Getting to the Root of the Problem

Okay, okay, you already know that cravings are evil and self-sabotage seems inevitable. But I wanted to drive home the reasons why adopting a healthy diet is so hard. It’s not simply a matter of rational decisions based on facts. If it were, we’d all look like Gabrielle Anwar.

The elusive “root” of cravings, addiction and self-sabotage lies deep in our subconscious. It’s hard to see or consciously control the workings of the unconscious mind. Hence, we often feel prey to—not in control of—our cravings.

So how can we skip fast food joints, when the truth about what we’re eating doesn’t matter? And how can we start eating healthier for good, rather than bouncing back and forth?

It is possible to make lasting positive changes to your diet. But you need to delve into your subconscious mind to make the adjustment. Ready to master your mind? Try this.

IdealShape reveals the truth behind America’s Biggest Addiction

More tips to curb your fast food addiction

Resveratrol: where can you find this surprising nutrient that promotes weight loss?

Q:

A: There are many ways to calculate your body fat percentage. This test from Health Central is a good place to start: enter your stats and a few measurements and it will calculate your body fat percentage with a very narrow margin of error.

Health Central says 18% body fat is in the healthy normal range for Asian men, 15% for Caucasian men, and 12% for African-American men. And for the ladies: 25% is healthy for Asian women, 22% for Caucasian women, and 19% for African-American women. According to this site, Asians tend to have a slightly higher percent body fat than African-Americans and Caucasians, because their bones are less dense. So, Jon, if this test gives you 15%, you’re definitely in the healthy range.

If you’re worried about the rolls, keep in mind that a little bit of extra flesh is normal when you bend forward or sit down. There’s gotta be a little give!

Furthermore, if your abdomen is flat when standing, then the folds and lingering lines could have more to do with the elasticity of your skin than with fat. When your skin loses elasticity, it doesn’t contract as much when you sit or bend, and it doesn’t bounce right back when you stand back up—the fold lines stick around for a while. This happens with age, certain skin types, and dehydration. Drinking plenty of water and using moisturizer can improve skin elasticity.

And, of course, keep working on that taut stomach with nutrition and exercise. A few recommendations:

AB-FRIENDLY FOODS

For starters, go easy on starchy carbs, carbonated beverages, and sodium. Instead, drink lots of water and look into the fat-blasting benefits of green tea, which you can easily get in supplement form.

To lose a few extra pounds, Core Performance’s Joe Kita swears by incorporating fiber into your diet. “Fiber’s bulk naturally fills you up, so you eat less,” he explains. Another great way to scale back the munchies—while shedding excess fat and increasing abdominal muscle—is a weight loss protein shake. IdealShape has a great one; be sure to read up on its nutritious ingredients.

You can also check out MSN Health’s flat ab food fixes. And finally, remember that your eating habits are just as important as what you eat. This post will tell you when and how much to eat to keep your stomach slim.

EXERCISE FOR A TONED TUMMY

If you’re trying to lose excess fat, you should absolutely be doing interval cardio and metabolic circuit training. Find out why they’re better than steady state cardio for whittling down stubborn fat.

Next, check out these solid tips for driving away that last bit of belly fat, and putting a six pack in its place.

And finally, don’t forget to track your results!

Easy Ways to Score a Six-Pack

Is Sugar the Enemy of Your Slim Figure?

The Real Reason Your Belly Fat Won’t Budge

Q: OK so I have been running 4-6 miles on the stair-master, cross-trainer or treadmill 4-5 times a week. And taking one hour classes (weight training, cycling,  kickboxing, or machines) about 4 times a week. I eat my normal diet, that hasn’t changed much, but I am a vegetarian and it is semi healthy…  with a little oil, sufficient carbs and lots of greens.

I have been doing this for the last 5 months. Initially, I lost some weight, but lately the scale says that I gained weight. I assume that could be muscle, however, my inches are no longer going down, nor does it seem like my body is losing anything anywhere anymore…

I just finished medical school (I know, I should be able to answer my own question then =) ). So my life outside of the gym consists of stress and sitting in front of the books for 14 hours studying for the boards… Obviously I was initially doing something right so my diet cannot be the sole reason. So what am I doing wrong and what should I do differently? – Megha

A: Kudos for finding the time to work out so diligently and for being determined in your goals. Don’t get discouraged! There are many factors involved in fitness. That means we’re required to try lots of things as we get to know our bodies and discover what will create optimal results for us.

Weight loss plateaus are common, too: the body is so smart that it adapts quickly in order to conserve energy. But to lose excess fat, we want it to burn energy. The key is to keep the body off balance. So while you may not be doing anything wrong, it’s probably time to switch up your routine.

Let’s first look at what you’re eating, and then we’ll point you to some great resources on this site for maximizing fitness results.

WHAT TO EAT (AND WHAT NOT TO!)

Essentially, you should be eating plentiful fruits and vegetables, calcium-rich low-fat dairy, whole grains, and—in your case, as a vegetarian—ample non-meat sources of protein. Make sure to incorporate a variety of foods in your diet. Here are some basic guidelines for the three major dietary nutrients:

Protein

Protein is fundamental for keeping—and building—lean muscle mass. It will increase your metabolism as well as make your workouts more effective, so you’ll burn more fat. (By the way, you are right to ask whether your increased weight could be muscle gain. Don’t put too much emphasis on what the scale says.) While trying to gain muscle, you should eat more than the average RDI. Whey protein and soy protein (which can be found in powder form) are great sources of protein, as are nuts and eggs. You can also time your protein and carb intake to maximize workout results.

Carbohydrates

By reducing your carbohydrate intake, your body will turn to fat for fuel and start burning it up. But don’t cut carbs completely; it’s still needed for extra energy, and you don’t want your body to go after your muscle instead. So, on the days that you do high-intensity workouts, include more carbohydrates in your diet. On your steady state cardio days, have a low carb intake. And on your days off—those all-important recovery days—skip carbs completely.

Many of your non-meat (plant) protein sources also have extra carbohydrate content (lentils, beans), which is something to be aware of. Still, these are a better source of carbs than starchy carbohydrates without any protein, such as pasta, bread and rice.

Fats

Believe it or not, you won’t want to cut fat completely out of your diet. It, too, supplies your body with needed energy. You will of course want to stick to the healthy, fat-containing foods: low-fat milk products, legumes, and oils (canola, corn, soy bean and olive). Some good sources of unsaturated fat: avocados, nuts (almonds, hazelnuts, pecans) and seeds (flax, sesame, pumpkin).

Weight Loss Villains

Avoid these ingredients in your diet:

• Sodium
• Caloric sweeteners (added sugar and artificial sweeteners)
• Saturated fat (whole milk, cheese, ice cream)
• Trans fat (cookies, crackers, chips and other commercial baked goods)

WHEN TO EAT

This is almost as important as what you eat! We recommend eating 5-6 small nutritious meals throughout the day, as opposed to 2-3 large meals. This will do three things:

1. Speed up your metabolism
2. Supply your body with ample energy throughout the day
3. Keep you from overeating. Many people only have one big meal, often at the end of the day. Starving, they overeat, and then plop down on the couch or head for bed. This is a recipe for sluggish metabolism and fat gain!

HOW MUCH TO EAT

In order to lose excess body fat, you also need to lower your caloric intake (while still meeting your body’s nutrient needs). Find a calculator that can tell you what your caloric needs are, and then subtract 300-500. Your body will turn to fat stores for energy, allowing you to burn up that excess fat throughout your body.

Remember that it’s going to be about more than eating, say, 1700 calories, if this is your target. It’s even more important to focus on eating a lower-carb diet than on lowering your caloric intake. After all, more calories in a healthier diet will always be better for you than having fewer calories, but less healthy foods. The most effective approach to losing weight would be a low calorie, low carb diet.

WHAT ARE YOU DRINKING?

Poring over the books for extended periods of time can cause lead us to caffeinated beverages and not enough water. If you’re propping your eyelids open with soda, red bull, and vanilla lattes, don’t! Caffeine is fine in moderation, and can even give your metabolism a little boost while suppressing your appetite (that’s why many weight loss supplements include a small amount). But skip the sugar, creamer and flavoring. And after your first cup or two, switch to green tea, which has caffeine plus incredible weight loss and health benefits. Or, have an apple or a protein shake for energy. And we’ll say it again: drink more water!

ARE YOU SUPPLEMENTING?

Taking a supplement is important for everyone, but critical for those trying to lose weight. Dietary supplements are an easy way to give your body the vitamins, minerals and other nutrients it needs that you can’t get from food alone. Go for a multivitamin for overall health. A metabolism booster like Green Tea Extract is good, too. Weight loss support supplements like ResveraShape can be a boon when you’re trying to lose excess fat. The right ones will combine essential nutrients with metabolism-boosting (green tea, kelp, grapefruit extract) and appetite-suppressing ingredients (resveratrol, caffeine).

KEEP A HEALTH LOG

We bet we don’t need to tell a medical school graduate this, but just in case: it’s really important to keep a daily exercise and nutrition log. Not only will this give you a clear picture of your habits and patterns, so you can see what works and what doesn’t; but it will also keep your goals in focus. Without a visible record, it’s easy to miscount how many “just this once” indulgences we give in to!

Keep a note, too, of your weight and measurements. Don’t compare them from day to day, or you won’t notice much difference, and you may get discouraged. Compare every other week, or at the end of the month, however, and you’ll see the difference.

Getting others involved in your journal is even more effective, and fun, too. Don’t believe us? Just ask weight loss bloggers Cara and Ryan, who have tracked their way to incredible results.

MASTERING THE MIND

Finally, don’t discount the role your mental state plays in weight loss. Are you getting enough sleep? Not only is adequate rest necessary for overall health and performance, but it’s also necessary if you want to get anything out of your exercise routine. It’s during sleep that your body recovers from your workouts and builds muscle. It’s also important to keep stress and depression at bay, as they can make weight management hard. Many people find that achieving balance and focus is ultimately the most important step in their weight loss journey.

MAKING THE MOST OF YOUR GYM TIME

Your weight training and resistance exercises (like stair-climbing), along with high intensity cardio (kick boxing), are great! Just make sure to progressively add resistance and repetitions, and switch up the activity type every so often. You can skip the machines, which only deliver isolated exercises, unless you are honing in on one specific area. Otherwise, compound movements that work multiple muscle groups are best. Make sure you aren’t working the same muscle group every day, or your body won’t have time to recover and progress. Steady state cardio on the bike or treadmill will allow your muscles a rest between intense training days.

For the full scoop, check out these posts:

Interval Training vs. Steady State Cardio

Which first: cardio or strength training?

So you want to build muscle, but not bulk up?

PR: wait… I: wait… L: wait… LD: wait… I: wait… wait… Rank: wait… Traffic: wait… Price: wait… C: wait…

The Warp Speed Fat Loss 2.0 Program is currently under review and we will be updating you on our progress over the coming weeks. As part of our review, we’re doing the entire program and logging our results, experience and feelings. One major reason for doing this review is our admiration for Alwyn Cosgrove and Mike Roussell. Alwyn is a master trainer in fat loss and weight loss. We have been reading his programs and listening to him speak for some time. Mike is somewhat new to us, but we have been impressed with the work we’ve seen so far. We would guess that Alwyn designed the workout program and Mike designed the nutrition plan.

Warp Speed Fat Loss is an advanced program designed to help people achieve their idealshape in 28 days. If you have more than 20 lbs. to lose you probably don’t want to do this program. The nutrition plan is intense and requires that you eat a high protein diet that varies the amount of carbohydrates you eat each day. The program includes three different days: a high carb day, a normal carb day and a no-carb day. The different days coincide with different workouts.

The workouts are divided into strength training days and cardio days with an appendage for ab work. The strength training portion is broken into three sections: heavy lifting, intermediate lifting and lighter lifting. They emphasize the importance of maintaining muscle mass during a fat loss program, and how it is better accomplished with heavy loads and fewer reps – at least at the beginning of the workout.

As the workout progresses, your rest time decreases and your reps increase. At the very end, you do a metabolic workout that requires 120 seconds of non-stop movement. Alwyn continues to build upon the concept of AfterBurn in the cardio section using interval cardio training. The interval cardio program in this book now uses exercises instead of cardio equipment, and gets a lot of different muscles involved.

We will be consistently tracking our progress and posting our feelings about the program. Check back periodically to get updates!

Personal Review

At the end of doing the Warp Speed Fat Loss 2.0 28day program I have lost 16 pounds.  Warp Speed Fat Loss 2.0 is one of the elite weight loss programs on the market today for people trying to lose the last 10-20 pounds.  The exercise program is challenging and requires about an hour everyday.  The nutrition program is very straight forward and will help you learn to plan your meals.  Staying within the confines of the program wasn’t too difficult.

If you are ready to obtain your idealshape buy the program and get to work.

Q: Do I really need to take supplements? – Jake L.

A: Yes.

According to the National Institutes of Health, in 2004, approximately two-thirds of adults in the United States were overweight and almost one-third were obese. And today, those who are obese nearly outnumber the overweight—not because the number of overweight people has decreased, but because the weight of the average American is steadily increasing. The body mass index (BMI) determines who falls in the categories of overweight and obese. BMI is a standardized measurement of height to weight that is supposed to have a relationship to body fat and health risks. In other words, if you are in the overweight range, you have more health risks than someone in the average range.

Along with the obesity rate, the number of people diagnosed with cancer has steadily increased over the past decade, according to USA Today. And the number of people with heart disease—America’s number-one killer—is startling. The American Heart Association predicted that, in 2009, an American would have a coronary event every 25 seconds, and about every minute someone would die from one.

Why is our health slipping?

America is becoming progressively less healthy. But why are the American people getting so unhealthy? With modern medicine at our fingertips, we should be healthier than we were a century ago. But the benefits of advances in modern medicine and an industrialized world can’t counter the demise of nutritious content in the food we’re eating. Another danger is the belief that a miracle pill or a single food will heal everything. These two issues are contributing to a downward health spiral.

Should we simply sit back and watch these adverse effects make America—and ourselves—sicker? The answer is no. There is a means to an end when it comes to solving the health crisis in America. One part of the solution is dietary supplementation.

The protein shake

To fight the growing epidemic of obesity, we recommend a meal replacement shake or protein shake for individuals who are starting a healthy eating program to lose weight. The protein shake will allow you to get the energy you need to rebuild muscle after your workouts; it can also be a convenient meal when you’re on the run. Many of these meal replacement shakes have vitamins and minerals included. A supplement not often looked at to help people lose weight, but that is very effective and proven to help build lean muscle mass, is Creatine. Remember, when trying to lose or maintain weight, the more lean muscle you have, the higher your metabolism will be.

Antioxidants

Proper dietary supplementation also provides the body with key nutrients to help cells counteract harmful toxins, pollutants and free-radicals. For example, antioxidants help counteract free radicals by “absorbing the damage of the free radicals upon themselves, so that our bodies and our cellular membranes are not affected,” says holistic expert Victoria Anisman-Reiner. Antioxidants can be found in hundreds of foods and supplements.

Multi-vitamins

Whole food multi-vitamins also help counteract the vitamin deficiencies that result from a lack of nutrient content in our food. An important thing to be aware of, though: our bodies need to be able to break down and digest the supplements we take, vitamins especially. Antibiotics can be a roadblock to the digestive process because they don’t only kill bad bacteria they can kill good bacteria that is used in the digestive process.

According to Kathryn Senior, PhD, the bacteria in the large intestine are responsible for synthesizing vitamin K and some of the B vitamins. Vitamin K is necessary for normal blood clotting and synthesis of proteins found in plasma, bone and kidneys, while the B vitamins are vital for cell growth, energy metabolism and digestion. Deficiencies in these vitamins can lead to heart palpitations, chronic fatigue, indigestion, heavy bleeding, osteoporosis and liver cancer. Proper dietary supplementation supplies the body with the vitamins it needs to function properly and avoid these health risks.

If I eat healthy, do I still need supplements?

Many believe that if they eat a healthy diet, they don’t need a dietary supplement. But it is nearly physically impossible to get the amount of nutrients we need through food alone, says Doctor Nicholas Perricone (as seen on the Oprah Winfrey show). Dr. Perricone said:

You may be wondering if we can control oxidative stress by simply improving our diet and eating more fruits and vegetables. This is definitely a good start. By simply eating 7 to 9 servings of fruits and vegetables each day you can decrease the risk of heart attack, stroke, Alzheimer’s dementia, and cancer, two to three fold. We certainly want to supplement a good diet—not a bad diet. However, even if you eat a great diet you can barely obtain the RDA level of all essential nutrients. Medical studies have shown that less than 1% of the American population accomplishes this on a consistent basis.

So, to achieve optimal health and wellness, we believe that supplements are essential. It’s a great weapon to have in our arsenal as we fight the war against obesity. Here’s a great article about choosing a supplement that meets your needs.

Antioxidants 101

Which type of seaweed has surprising health benefits?

How does sugar cause weight gain?

Q: What is the big deal about antioxidants? Jamie T.

A: What exactly are antioxidants?  How can they improve my health? These are the questions we often generally get in regards to antioxidants.   The health and wellness industry is just starting to scratch the surface on the benefits.

What are antioxidants? They are substances that defend against (or mop up) the harmful effects of free radicals. Free radicals are highly reactive and unstable molecules that naturally occur from oxygen in the normal course of metabolism. They also occur from the effects of UV radiation, air pollution, tobacco smoke, infection and stress.  Antioxidants neutralize, stabilize and minimize the damage produced by free radicals.  Our bodies have a natural defense against free radicals, but as we age this defense becomes less effective.  That is why we must consume antioxidants in our diets to maintain optimal health and decrease the impact of aging.

How do free radicals damage the body? The free radical effects include damage to skin, cells, tissues and organs.  This consists of general inflammation, degenerative arthritis, aging and age related diseases, and disease in general.

Where can I find antioxidants? They are found in vitamins C and E, beta carotene, carotenoids that are converted to vitamin A, and minerals such as selenium.  Some hormones and amino acids are also forms of antioxidants.  Foods rich in these substances include barley, whole grain brown rice, mint leaves, leafy greens such as spinach, broccoli, tomatoes, beets, garlic, onions, carrots, grapes, citrus fruits, and berries.  The acai, pomegranate, and blueberries have extremely high levels.  Choose a variety of brightly colored fruits, vegetables and herbs for a rich antioxidant diet.

What are some of the benefits ? Getting a variety of antioxidant rich foods will slow down the aging process of the skin, cells, tissues and organs, strengthen your immune system, and reduce the chance of developing some forms of cancer. They also help decreases inflammation. They prevent artery clogging plaque from being deposited on coronary artery walls and reduce heart disease.

How much do I need? The American Heart Association says to eat a variety of fruits and vegetables choosing 5 or more servings per day because fruits and vegetables are the primary source of antioxidants.  But can you really eat too many?  We say load up on fruits and vegetables as well as supplements and drinks high in antioxidants which are a good way to get them in a potent, condensed form.  Have fun with colors, taste and health!

8 Ways to Trim Your Waist

Which weight loss-promoting antioxidant is found in grapes?

Boost your metabolism with a cuppa tea

Although this topic wasn’t posed as a question by a reader, we wanted to post a review about this well-known, celebrity-endorsed program. Jenny Craig has been a front runner in the diet industry since it was launched in 1983. There are two big differences between Jenny Craig and other diets. First, Jenny Craig actually provides you with the food you are told to eat. Second, you are given a “weight loss consultant” to meet with weekly, who will hold you accountable for your healthy (or unhealthy) decisions and celebrate your successes on the scale.

Pros

Just like any other weight loss program, there are good and bad things that current and past clients can detail. But the bottom line that people want to know is: Does it work?

The answer has proven to be yes, people do lose weight on the program. Jenny Craig boasts a recent clinical trial* in which participants lost five times as much weight as others who attempted dieting on their own. One of our staff members is a former Jenny Craig weight loss consultant who saw literally hundreds of people come through the doors and lose weight.

There are other great things about the program. Since you are provided with the food you are supposed to eat weekly, it’s an easy program to follow. A team of professional dietitians, nutritionists and doctors have created the individual meals and weekly menus not only to meet your caloric needs, but also to make sure there is variety and wholesome value. Most people say that the food actually tastes really good, which is always a benefit to any diet program. Being held accountable weekly for your success or failure is also helpful for those trying to lose weight.

Cons

So why isn’t everyone flocking to this seemingly luxurious diet program? The main reason is cost. This could be one of the most expensive mainstream programs on the market, with menus ranging from about $100-$160 a week – in addition to the membership cost you paid upfront.

Another reason people steer clear is the ongoing sales pitches. The commission-paid and sales-trained consultants will be asking you (or telling you) to buy more products from the moment you arrive. Some of these things can be helpful, such as a scale, a pedometer or antioxidants. But it should be known that this is a huge part of the Jenny Craig program, and if you’re a client, empower yourself  to decide what is necessary and what is frivolous.

Some clients have felt that the consultants are untrained and unhelpful. We would suggest that if you are doing the program and don’t like your consultant, ask for another one. These consultants are not dietitians, personal trainers or health professionals in any capacity, nor do they claim to be. They are simply there to facilitate you in following the program that the professionals have set up.

Jenny Craig claims to be an all-encompassing wellness program including “body” and “mind” guidance along with nutrition. Generally the “body” portion consists of you saying what you did for “activity” that week (which isn’t necessarily exercise) and making a goal for next week. There is little emphasis on exercise and how vital it is for a healthy lifestyle. Jenny Craig does have a maintenance program for helping clients keep the weight off once lost. But, just like many other diets, people tend to go back to old habits once they lose weight. Often new habits aren’t even learned because people tend to just eat what they are told instead of learning how to eat right once they embark into the world without professionally arranged meals and menus.

Our Recommendation

Our recommendation remains consistent that we will never discourage taking any steps to make your lifestyle healthier. Jenny Craig is a reputable and successful program, but it is not perfect. If there was a perfect program, America probably wouldn’t have so many overweight and obese citizens. If you choose Jenny Craig as your weight loss program, remember that YOU are still accountable for your own success, and not the program or the consultant. You would need to make exercise a regular part of your life even if it isn’t brought up during your consultations. Once you have attained your goal weight, whether through Jenny Craig or any other program, it is vital that you continue working out and eating as healthy as you did during your weight loss journey.

*Rock CL, et al. Obesity. 2007; 15: 939-949

Hit a weight loss plateau? Time to switch it up

Treadmill or exercise bike?

What to eat before a workout