I'm working on a new web site and it's proven to be a huge task. I'm finding myself concentrating for hours on end. Manipulating, perfecting and publishing. Never did I think I could learn HTML. I know that sounds silly but I thought it was going to be more difficult than it is!
I'm really excited about my new web site because I've decided that I have a great deal of information to share from a variety of sources. As I look at the stacks of books on my desk and the differing pieces of information I've garnered from each, I secretly wish for a kindle to carry all of this information with me at all times!
Obsessed? Maybe....but that's what happens when you find a passion and run with it. Look for a newly revamped site with more news than you can even use!
Showing posts with label Weight Loss. Show all posts
Showing posts with label Weight Loss. Show all posts
Saturday, February 13, 2010
Sunday, September 6, 2009
Ten Exercise and Nutrition False Beliefs
By Dr. Ellis
People Hold Many False Ideas About Nutrition and Exercise
Here are ten common ones:
1. You Can Change Your Metabolism or Metabolic Rate
This is a major false belief and it’s championed everywhere you look. Your resting metabolism relates to your body size. If you gain weight, metabolism increases a bit and likewise if you lose weight it decreases. But you do not have volitional control over your metabolism any more than you can control your temperature. These, and many other functions, are regulated features of life.
2. Add a Lot of Muscle and Become a Fat-Burning Machine
Adding muscle is not easy. Muscle at rest burns 5 calories per pound over 24 hours and fat burns 2 calories per pound. So, added muscle AT REST doesn’t do much to increase you calorie burn.
3. You Can Get Rid of Fat by Working Out and Changing It Into Muscle
Fat is fat and muscle is muscle — you cannot convert one into the other.
4. Eating Non-Fat Foods Means You Can Eat All You Want
Calories control your weight, so eating less fat and eating more carbohydrates and protein will increase your calorie intake and you’ll get fat.
5. You Can Target Specific Areas of Your Body to Lose Fat
There is no such thing as spot reduction of fat tissue. You accumulate fat in areas dependent upon your own body’s fat-storage pattern.
6. Eat Many Small Meals a Day to Increase Calorie-Burning
This is an old false belief as it has been around for years and forms the basis of many modern-day, popular weight loss plans. The idea is that it uses up calories to burn the newly consumed food. Research clearly shows that the digestion and processing of food uses about 10% of your total daily calorie burn. This is known as the Thermic Effect of Food.
7. Carbohydrate is the Preferred Fuel of Your Body
This is another major blunder that causes people many problems and makes most diet and weight loss programs ineffective. Fat is the preferred fuel and, in fact, 90% of your calorie burn at rest comes from fat. The body will burn what you feed it and if you eat more carbs then it’ll burn more of those but it’s really programmed to burn fat.
8. This Exercise Burns 3 Times More Calories Than This or That Exercise
This is another great marketing tool. You body can only burn so many calories per minute. You can train yourself to burn more per minute but there is still an upper limit. You burn more calories depending on the amount of muscle that is active during the exercise.
9. Running is Better Than Walking
You’ll burn more calories per minute running but walking is good enough to become very fit and you’ll enjoy it more.
10. The Fat You Eat Turns Into the Fat on Your Body
Actually, the body doesn’t very easily store the fat you eat as body fat unless you eat it with carbohydrates. It is the carbohydrates that you eat that get rapidly converted to body fat. This textbook biochemical fact is unknown and the promotion of the ‘fat to fat theory’ is the undoing of many people’s efforts to control body weight.
Misty notes:
I think the one thing that most do not understand is that a calorie is a measurement of energy and at 9grams per kcal, fat is your superior choice. It's what we refer to as nutrient density!
People Hold Many False Ideas About Nutrition and Exercise
Here are ten common ones:
1. You Can Change Your Metabolism or Metabolic Rate
This is a major false belief and it’s championed everywhere you look. Your resting metabolism relates to your body size. If you gain weight, metabolism increases a bit and likewise if you lose weight it decreases. But you do not have volitional control over your metabolism any more than you can control your temperature. These, and many other functions, are regulated features of life.
2. Add a Lot of Muscle and Become a Fat-Burning Machine
Adding muscle is not easy. Muscle at rest burns 5 calories per pound over 24 hours and fat burns 2 calories per pound. So, added muscle AT REST doesn’t do much to increase you calorie burn.
3. You Can Get Rid of Fat by Working Out and Changing It Into Muscle
Fat is fat and muscle is muscle — you cannot convert one into the other.
4. Eating Non-Fat Foods Means You Can Eat All You Want
Calories control your weight, so eating less fat and eating more carbohydrates and protein will increase your calorie intake and you’ll get fat.
5. You Can Target Specific Areas of Your Body to Lose Fat
There is no such thing as spot reduction of fat tissue. You accumulate fat in areas dependent upon your own body’s fat-storage pattern.
6. Eat Many Small Meals a Day to Increase Calorie-Burning
This is an old false belief as it has been around for years and forms the basis of many modern-day, popular weight loss plans. The idea is that it uses up calories to burn the newly consumed food. Research clearly shows that the digestion and processing of food uses about 10% of your total daily calorie burn. This is known as the Thermic Effect of Food.
7. Carbohydrate is the Preferred Fuel of Your Body
This is another major blunder that causes people many problems and makes most diet and weight loss programs ineffective. Fat is the preferred fuel and, in fact, 90% of your calorie burn at rest comes from fat. The body will burn what you feed it and if you eat more carbs then it’ll burn more of those but it’s really programmed to burn fat.
8. This Exercise Burns 3 Times More Calories Than This or That Exercise
This is another great marketing tool. You body can only burn so many calories per minute. You can train yourself to burn more per minute but there is still an upper limit. You burn more calories depending on the amount of muscle that is active during the exercise.
9. Running is Better Than Walking
You’ll burn more calories per minute running but walking is good enough to become very fit and you’ll enjoy it more.
10. The Fat You Eat Turns Into the Fat on Your Body
Actually, the body doesn’t very easily store the fat you eat as body fat unless you eat it with carbohydrates. It is the carbohydrates that you eat that get rapidly converted to body fat. This textbook biochemical fact is unknown and the promotion of the ‘fat to fat theory’ is the undoing of many people’s efforts to control body weight.
Misty notes:
I think the one thing that most do not understand is that a calorie is a measurement of energy and at 9grams per kcal, fat is your superior choice. It's what we refer to as nutrient density!
Saturday, February 28, 2009
New Study: Cutting calories key to weight loss...is the study accurate?
The following story or should I say so called study infuriates me. While anyone can lose pounds reducing caloric intake, it is short lived, unhealthy and not sustainable. Dieticians unfortunately subscribe to the above thought process. There are valuable components missing in the "let's lose weight" mentality. While one is succesfully shedding pounds, one should also be properly nourished with Essential Fatty Acids, quality protein sources and phytonutrients from fresh vegetables and fruit. The best diet consists of nutrient dense food choices and supplementation based on biochemical individuality. Polyunsaturates are abused while being touted as heart healthy, and actually contribute to heart disease, red meat is discouraged when grass fed beef should be highly valued, and saturated fats are limited when our cells are lined with a phopholipid layer of 50% saturated fat! There is a huge disconnect in the dietician's recommendations. We need to be nourished not just fed!
By AFP - Thu Feb 26, 8:42 AM PST- Eating heart-healthy, low-calorie foods and exercising is the key to losing weight regardless of levels of protein, fat or carbohydrates, a new study has found.
Overweight patients cast a shadow at a weight reduction clinic. A new study has found that eating heart-healthy, low-calorie foods and exercising is the key to losing weight regardless of levels of protein, fat or carbohydrates.(AFP/File/Frederic J. Brown)
The research, funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, seems to argue against blanket use of diets that do not necessarily limit calories but call for eating certain foods such as vegetables or proteins, at the expense of others.
The NIH study of 811 volunteers, 38 percent of them men and 62 percent women, aged 30-70 and either overweight or obese, looked at diets that have been popular in the United States in recent years, even as the number of obese Americans has soared.
The "Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) study found similar weight loss after six months and two years among participants assigned to four diets that differed in their proportions of these three major nutrients," said researchers.
"The diets were low or high in total fat (20 or 40 percent of calories) with average or high protein (15 or 25 percent of calories). Carbohydrate content ranged from 35 to 65 percent of calories.
"The diets all used the same calorie reduction goals and were heart-healthy low in saturated fat and cholesterol while high in dietary fibre," said researchers, whose study is published Thursday in the New England Journal of Medicine.
Participants lost an average 13 pounds (5.9 kilos) at six months and maintained a nine-pound (four-kilo) loss at two years.
"These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight," said Dr. Elizabeth Nabel, director at NHLBI.
"This provides people who need to lose weight with the flexibility to choose an approach that they're most likely to sustain: one that is most suited to their personal preferences and health needs," she stressed.
Sixty-six percent of US adults are overweight and of those, 32 percent are obese, Centers for Disease Control and Prevention data show
By AFP - Thu Feb 26, 8:42 AM PST- Eating heart-healthy, low-calorie foods and exercising is the key to losing weight regardless of levels of protein, fat or carbohydrates, a new study has found.
Overweight patients cast a shadow at a weight reduction clinic. A new study has found that eating heart-healthy, low-calorie foods and exercising is the key to losing weight regardless of levels of protein, fat or carbohydrates.(AFP/File/Frederic J. Brown)
The research, funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, seems to argue against blanket use of diets that do not necessarily limit calories but call for eating certain foods such as vegetables or proteins, at the expense of others.
The NIH study of 811 volunteers, 38 percent of them men and 62 percent women, aged 30-70 and either overweight or obese, looked at diets that have been popular in the United States in recent years, even as the number of obese Americans has soared.
The "Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) study found similar weight loss after six months and two years among participants assigned to four diets that differed in their proportions of these three major nutrients," said researchers.
"The diets were low or high in total fat (20 or 40 percent of calories) with average or high protein (15 or 25 percent of calories). Carbohydrate content ranged from 35 to 65 percent of calories.
"The diets all used the same calorie reduction goals and were heart-healthy low in saturated fat and cholesterol while high in dietary fibre," said researchers, whose study is published Thursday in the New England Journal of Medicine.
Participants lost an average 13 pounds (5.9 kilos) at six months and maintained a nine-pound (four-kilo) loss at two years.
"These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight," said Dr. Elizabeth Nabel, director at NHLBI.
"This provides people who need to lose weight with the flexibility to choose an approach that they're most likely to sustain: one that is most suited to their personal preferences and health needs," she stressed.
Sixty-six percent of US adults are overweight and of those, 32 percent are obese, Centers for Disease Control and Prevention data show
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