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Exercise Science And Physical Education – Montclair State …

Mar, 12th 2019 3:47 pm, Article Recommended by Dr. J. Smith

The Department of Exercise Science and Physical Education provides preparation through academic programs at both the graduate and undergraduate levels. In addition, the department offers an array of physical activity courses designed to meet the Physical Education requirement in the Universitys General Education Program. Our theory, technology, research, exercise science, athletic training, coaching, sports management, and physical education courses are designed to meet the needs of educational and corporate organizations in New Jersey. Undergraduate students are educated in our nationally recognized Physical Education and Health certification program for grades K-12, in our degree granting CAATE certified Athletic Training Education program, and our innovative program in Exercise Science that features internships with the major sports industries in the New York City metropolitan area.

The graduate program in Exercise Science and Physical Education provides students the opportunity to pursue advanced study in the field, and to develop competency in an area of concentration. Concentrations are offered in Exercise Science, and Sports Administration & Coaching. These programs are designed to cultivate knowledge and skills necessary for conducting exercise programs, coaching in a public school setting or in higher education, and administration of athletic facilities in a community, fitness, educational or professional sport setting.

The Department of Exercise Science and Physical Education offers many opportunities for both students majoring in these diverse areas of study as well as students generally interested in our unique professions. Although the career goals of majors are varied, there are certain common threads. Students tend to be people-oriented, concerned with lifelong physical activity, and interested in general fitness, wellness and business concepts. These characteristics apply to students preparing for traditional careers as teachers, fitness professionals, clinicians, administrators and managers.

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Exercise Science And Physical Education – Montclair State …

My Long-Term Weight Loss On The Atkins Diet

Mar, 12th 2019 3:46 pm, Article Recommended by Dr. J. Smith

With all the attention being paid to the Atkins diet today following the release of this major study in the Journal of the American Medical Association, I have to admit I am personally disturbed by what I have witnessed as an antagonistic demeanor amongst the health elites responding to the healthy low-carb nutritional approach.

As I noted in this blog post regarding a teleconference call debate between Dr. Michael Dansinger and Dr. James Hill that took place on Tuesday night (CLICK HERE for the audio), the spin coming from the low-fat diet supporters on this new positive Atkins diet study is this: sure, you can lose weight following the Atkins, low-carb diet, but the impact is only for the short-term–there is no evidence that anyone can possibly stay on a diet like this beyond one year.

Say what?!

In response to that ridiculous claim, I only have to look in my own mirror to know that assessment is about as far away from the truth as it can possibly be. Why? Because I lost 180 pounds in one year on the Atkins diet three years ago. Yep, that’s me–Jimmy Moore–and I am all too happy to share my low-carb weight loss success since these so-called health “experts” choose to ignore people like me.

Do you want to take a wild guess what happened to my weight after the end of that one year when I lost 180 pounds? Did I simply balloon back up to 410 pounds again and prove these “experts” were right that people can’t keep a low-carb diet up over the long-term? Yeah right! NOT!

Um, I hate to break the news to ’em, but not only have I kept the 180 pounds I lost in 2004 off of my body, but I’ve dropped an additional ten pounds in the process. And, more importantly, my weight has remained stable for well over two years now–the longest such stint in my 35 years of life where I haven’t seen drastic weight fluctuations. Check out my dramatic BEFORE and AFTER pictures!

Unless you’ve walked in my shoes as a morbidly obese man, then you cannot possibly know how incredibly freeing it is to not have to worry about whether you will have to keep buying new pants because they ripped out in the crotch or new shirts because the buttons keep shooting off of them from that fat belly. Additionally, you never realize how precious having excellent health is until you’ve seen it seeping out of your body ever-so-slowly and then miraculously have it given right back to you.

That’s EXACTLY what the Atkins diet did for me.

While the study participants who were on the Atkins diet only lost a modest 10 pounds in one year, the overwhelming majority of people (like these other low-carb weight loss succes stories) are able to lose A WHOLE LOT MORE WEIGHT when they have committed themselves fully to the low-carb diet as a lifestyle change that they will continue doing for the rest of their lives.

The health gurus think the Atkins/low-carb diet is okay as a temporary fix for weight loss, but don’t stay on it for very long because it COULD POSSIBLY MAYBE PERCHANCE lead to health problems. Does this make any sense at all to you? Why would people who successfully lose weight on the Atkins diet want to change the method they used to lose the weight? Do these people think we’re all a bunch of idiots or something?

This is an issue that just absolutely baffles me to no end. The double-speak that comes out of the mouths of “experts” purporting to provide dietary advice is glaring. On the one hand they say that it’s okay to do the Atkins diet as long as you only do it for the short-term. But then without taking a breath, these same people assert that there are grave concerns over the long-term impact of eating a low-carb diet.

So which is it? That’s like saying it’s okay to breathe in methane gas into your lungs for an hour, but be sure you don’t do it beyond that hour or it may be dangerous. If you truly believe something is hazardous to your health, then does it really matter how long you do it? Of course not! Yet, that’s exactly what these people are saying about the Atkins diet. That’s what people here in the South call bassackwards!

I know my low-carb weight loss success story is but one example out there, but it should not be dismissed by those who oppose the low-carb approach to weight loss and improved health. As much as they hate to admit it, I’m a living, breathing, alive-and-well example of someone who is living proof they are just plain WRONG when it comes to their opinions about the Atkins/low-carb nutritional approach. In fact, they couldn’t be MORE wrong if they tried.

The truth about livin’ la vida low-carb (that’s the catchy phrase I use to describe my permanent commitment to the low-carb way of life now) is in the dramatic changes that happened in my life as a result of this amazing way of eating:

From 410 pounds to 220 poundsFrom 62 inch waist to 38 inch waistFrom 5XL shirt size down to XLFrom HDL cholesterol of 23 up to 72From triglycerides of 227 down to 43From blood pressure of 180/95 down to 125/80From body fat percentage of 52% down to 11%From three prescription meds to ZERO in nine months

On and on I could go talking about the dramatic changes that happened to me, but suffice it to say they are endless. It saddens me that people have been pushed away from even trying to lose weight on the Atkins diet because of all the negativity they have heard from the media and the medical community. Let me encourage you to ignore the propaganda machine that is against low-carb and learn the truth about the health dangers of excessive consumption of sugar, refined carbohydrates, and junk food.

If you are overweight, obese, or just plain sick and reading this right now and deep within your heart want to believe the Atkins diet could work for you, then it’s time to meet someone who has been through the pain of obesity, taken the steps to begin a new healthy low-carb lifestyle, implemented those changes in his life permanently, and never lost sight of where he has been or how far he has come.

It would be my distinct privilege if you would allow me the opportunity to interact with you via e-mail to bring you just a glimmer of hope and inspiration on this amazing journey. Write to me anytime with your questions or comments at

You may be interested in some other resources I have available, including my blog, my podcast show, and my book entitled Livin’ La Vida Low-Carb: My Journey From Flabby Fat To Sensationally Skinny In One Year. I am so grateful for the chance to share my Atkins diet weight loss story with the world and make it abundantly clear that there are REAL people who have done VERY well on this diet despite what the low-fat spin doctors are saying.

Don’t let the media and those so-called “experts” frighten you to the point that you do NOTHING about your weight and health. Do you want to see your health continue to decline? Probably not! But you need to take that first step and do low-carb the RIGHT way by constantly educating yourself about what it is all about and then DO IT!

If you are wanting to find what could very well be the lasting answer to your obesity problem, then how about giving the Atkins/low-carb diet a try. It quite literally changed the course of my life forever for the better and the same can happen for YOU, too!

Labels: Atkins, blog, book, diet, Jimmy Moore, Livin’ La Vida Low-Carb, low-carb, obesity, podcast, weight loss

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My Long-Term Weight Loss On The Atkins Diet

6 Health Benefits of Eating Organic Food

Mar, 12th 2019 3:45 pm, Article Recommended by Dr. J. Smith

Agribusiness is all about profits, not your health. It is an industry that has developed a system of food production that’s completely forgotten what food is all about: nutrition and health not to mention taste. It’s gotten so bad that it’s becoming difficult to even call the stuff that agribusiness produces food. It would be more honest if they were to call it “stuff for ingestion” and include a warning label. The voice of those of us who are not interested in what’s now called “conventional” farming is ever increasing. We’re not interested in consuming chemicals, toxins, or GMOs. What are we interested in? Organic food. Why? It’s better. Here’s a quick list of six reasons why you should make it a point to consume organic whenever possible.

Genetically modified organisms, including GM foods, are a horrible mutation of real food. The claim that GMOs are just like any other method of improving foods is simply nonsense. Never before have genetics been manipulated by taking the genes from one species and inserting them into another. Animal genes are spliced into plants, and plant genes into animals, something that cannot happen in nature. The claims that GMOs and breeding are virtually identical and safe are clearly nonsense, with studies like the one done by Gilles-Eric Sralini showing that rats fed a diet of Roundup-Ready GM corn developed massive tumors and died younger. [1] Although other countries in the world have rightfully shut the door on GMO junk being sold within their boundaries, organic foods are the only foods that people in America can be reasonably sure are GMO-free!

Conventionally grown “stuff for ingestion” is produced in played-out soil under the delusion that all the nutrients you require can be replaced by artificially-produced fertilizers. There is a fallacy that bigger and prettier produce is synonymous with healthy produce. The fact is that study after study has proven that organic food is more nutritious. By the way, more nutritious food usually tastes better, too. Here are some nutrient facts reported by [2]

The science is clear: organic food is more nutritious.

Pesticides and herbicides are poison. It’s that simple. Their function is to poison things. Food that’s grown with the use of pesticides and herbicides are, therefore, poisonous. Don’t kid yourself into believing that you can effectively wash it off. You cannot. For lack of better words, it’s in all the nooks and crannies. It’s taken up by the roots and soaked in when it’s sprayed. Nearly all pesticides function by harming the nervous system. So, if you eat foods that were grown by agribusiness, you are eating neurotoxins and gradually poisoning your nervous system. [3] The way to avoid these poisons is to eat only organic foods.

When you see studies claiming that meat is bad for you, take note that they never distinguish between organic husbandry and the stuff that comes from concentrated animal feeding operations (CAFOs). If you eat most of the stuff sold for ingestion that supermarkets sell, then you should pay attention because that stuff is truly bad for you. It’s loaded with antibiotics and other drugs, and it is, frankly, dirty. Animals raised wallowing in their own feces and the stench of old urine are not healthy. If you eat meat that comes from such places, you’re not helping your health. [4] If you’re going to eat meat, the way to avoid such cruelty to animals and unhealthy meat is simple: Eat only organic and free range meats.

The news media keeps reporting about massive outbreaks of food-borne illness. Cabbage. Eggs. Fast food restaurants. Spinach. Melons. Peanut butter. The list goes on and on. The more our foods are produced by agribusiness, the more such outbreaks happen. What the news media fails to report is that virtually every one of these outbreaks is a direct result of agribusiness. Animals in CAFOs are sick. No matter how much they’re vaccinated or drugged, they just get more sick. Factory farms are the primary source of drug-resistant infections. In fact, they were the first source. E. coli was not even considered an infectious bacterium until around 1983. It’s a necessary probiotic found in everyone’s gut. It’s necessary for digestion. The E. coli that causes deadly infections is a mutant caused by CAFOs. [5] The best way to be safe from food-borne illness is to choose organic foods. The insane rush to sterilize our foods and farms simply makes us less healthy, and ultimately results in exposure to the worst food-borne illnesses that have ever existed.

By now, it’s clear that the stuff for ingestion sold by most supermarkets is devastating for our health, devastating for the animals raised for this travesty, and devastating to the environment. So, my final health benefit of eating organic is your conscience. When you’re aware of the devastation brought by agribusiness to animals and the environment, surely your conscience suffers-and the fact is that a bad conscience is bad for your health. So do yourself a huge favor make organic food as big a part of your diet as possible. Not only will your health benefit, but so will the rest of the world. In fact, it may be the most important action you ever take.

Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

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6 Health Benefits of Eating Organic Food

How to Lose Visceral Fat – 4 Proven Natural Weight Loss Tips

Mar, 12th 2019 3:44 pm, Article Recommended by Dr. J. Smith

Its not all about looking good. Roll your eyes if you must: everybodys beautiful in some way. But visceral fatfat inside the abdomenis little more than a time bomb wrapped around a belly.Visceral obesity results in fatty acids accumulation in the pancreas, heart, liver, and other organs. This prevents proper organ function, causes improper insulin regulation, and even leads to heart attacks. But dont stress; if you want to know how to lose visceral fat, try these 4 simple and natural weight loss tips.

Although coconut oil got a bad rap in the 70s for having high saturated fat content, human studies have shown that coconut oil helps reduce abdominal fat. In one instance, one group of women received 2 tablespoons of coconut oil daily for 12 weeks while the other received none. The group with coconut oil lost some girth and showed a healthy rise in good HDL cholesterol levels. As an added bonus, having coconut oil available can also allow you to experience oil pulling benefits.

Replace other cooking oils with coconut oil; it takes like butter (I promise) in baked goods and is mouth-watering in any stir-fry dish.

Its hard to say anything bad about green tea. There has been a connection between green tea and cancer prevention; it helps prevent dementia; it fights free radicals and promote graceful aging, and a 2009 study found that drinking catechin-rich green tea promoted weight loss.

Weve already extolled the benefits of vitamin D; one of them is weight loss! A study by researchers at the University of Minnesota reported on the relationship between vitamin D and weight loss, showing that weight loss occurred among people who adopted a balanced diet and had high vitamin D levels. We shouldnt rob our bodies of the vitamin D found in UVB radiation. To burn some fat, spend short periods outdoors without sunscreen.

Countless other toxins likely promote weight gain, but perhaps the three most notable are fructose, Bisphenol A, and monosodium glutamate.

Angel Nadal, a BPA expert at the Miguel Hernendez University in Spain, found that a quarter of a billionth of a gram of BPA triggered the release of twice the regular amount of insulin to digest food. A researcher at UT Southwestern Medical Center reported that fructose (especially when in the form of high fructose corn syrup) may be to blame for obesity, and a study by the University of North Carolina at Chapel Hill showed MSG led to animal obesity but also applied to human subjects.

Scour ingredients lists and avoid canned foods to keep these dangers out of your pantry.

Additional Sources:

Harvard Medical School


Natural Society

The Daily Mail

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How to Lose Visceral Fat – 4 Proven Natural Weight Loss Tips

29 Tips to Lose Weight Safely – Home Remedies For All …

Mar, 12th 2019 3:44 pm, Article Recommended by Dr. J. Smith

People of all ages should try to have an optimal weight. To know what your optimal weight is, ask your doctor, as BMI calculators can sometimes be misleading, especially if you are muscular or if you have a health condition that makes it difficult to lose weight.

There are two basic ways to lose weight: dieting and exercise. While these two ways to lose weight work okay on their own, they work much better when used in combination. When you diet, but dont exercise, you are taking in slightly fewer calories, which is a great start. When you exercise, but dont diet, you are burning off more calories, but you are taking in the same amount. By dieting and exercising, you are both taking in fewer calories and burning off more, which helps you to lose weight quickly.

The aim of this article is to teach our readers how to lose weight naturally and safely. We will not be discussing weight loss pills or fad diets, as these can sometimes do more harm than good. All of the tips given in this article can be used by people of any age or gender. However, some of the tips may be difficult to use if you are especially overweight or have mobility issues.

Adults should exercise for at least 150 minutes a week. However, if you are doing extreme sports or high-intensity exercises, then you can cut this time in half. This means that the average adults should exercise for about half an hour a day, five days a week to stay healthy. However, depending on your diet or your weight, you may need to exercise more than this if you want to lose weight.

The thirty minutes does not need to be done all at once, or all with one exercise, either. Mix it up to keep your body adaptable. Plus, if you do the same workout each time, your body may become too used to it, and it may become less effective over time. Some helpful exercises are listed below.

If you are new to exercises, then you may want to begin by simply walking more. Walk a short distance, rather than driving. Even taking the stairs instead of the elevator can be of some help. You can count any walks you take towards your thirty minutes of exercise a day.

If you are not new to exercising, then you might want to kick things up a notch by jogging or running. Begin why jogging or running short distances, and once you get the hang of it, try to go further or run faster. Even running on a treadmill, rather than outdoors, can still be of some help.

Biking is another aerobic exercise that can help you to lose weight. This is a handy way to move around town as well. Try biking to work instead of driving, if you live close enough. If you want to make things a little more challenging, try taking on biking trails or biking up hills to force your muscles to work harder, thus making your body lose more weight.

There are varying levels of yoga, so both beginners and experts are sure to be able to find something to do to challenge them. Yoga is primarily made up of various stretches, so it can be used as a great warm up or cool down exercise. It can also be used to help improve flexibility. However, some yoga practices are specially meant to be challenging, as to encourage weight loss.

Weight training, aka using hand weights, kettlebells, or dumbbells while exercising is another great way to promote weight loss and to tone and build muscle. These exercises are usually used to build or tone muscle in the arms. So, if you have excess fat in or around your arms, you may want to practice weight training.

If you are new to weight training, it is best to start out by using light weights. As you become used to the weight you are using, you can either increase the repetitions of the weight training exercise you are doing, or you can increase the amount of weight you are using. Either way, you will increase the difficulty of this exercise.

Swimming is one of the best full-body workouts a person can get, and because it is in the water, even people who have mobility issues can do it. This is also a great activity to do before or after working out as a warm up or cool down. Doing this exercise alone, or in combination with others, can prove to be helpful when it comes to losing weight.

Another activity that can be done in the water is water aerobics. Water aerobics put less pressure on the muscles and joints than normal aerobic exercises do. This makes water aerobics easier to do, which is great news for those who are overweight or who have mobility issues. Plus, you do not even need to necessarily know how to swim to do water aerobics, although, it would be helpful to have some experience with.

Watching exercise videos on YouTube or purchasing exercise movies is another great way to exercise. These videos can be done in the privacy of your own home and on your own schedule. They also take less time than going to the gym. This is a great way for busy people to exercise. Exercising at home is also a wonderful way for people to exercise when they are self-conscious about going to the gym.

Dancing can be a fun way to get moving and lose weight at the same time. The great thing about dancing is that it can be done at any time, anywhere! Like exercise videos, there are also videos online and in physical copies that can be used for this type of exercise. Dance video games often have exercise modes that can help to burn more calories than normal gameplay modes of each game.

Taking exercise classes is a great way to get outside of the house and meet with other people who have similar weight loss goals. By building a sense of comradery with other people, you can work together to reach your fitness goals. Take a class in whichever type of exercise you like the most. The more interesting you find the class, the more likely you are to stick to it.

Playing sports, either with people your age, or even just throwing around a ball with your children, can be a great way to be more active. While this may not help you to lose as much weight as some of the other types of exercises listed in this article, it will help you to be more active, which is part of a healthy lifestyle.

Exercising often is only one part of the equation when it comes to healthy weight loss. Having a healthy diet is the other part. This section will discuss various dietary changes you can make, as well as discussing various foods which can help to boost metabolism. Both of these things can help you lose weight in a safe manner, without the use of dietary supplements.

Many people eat three large meals a day. However, eating five small meals a day may be more beneficial. By eating smaller meals more often, you can stay full throughout more of the day. This will make sure that you do not overeat when it is time for meals or snacks. Try this technique to curb your appetite.

Red meats are often fatty and can work to raise cholesterol levels. Eating lean meats, instead of red meats, can help to avoid this problem. Some lean meats to add to your diet include fish, chicken, and other types of poultry.

If you are a vegetarian, or if you want to experiment with a vegetarian diet to lose weight, then you need to know that you still need to take in protein to have a healthy diet. Some common sources of vegetarian proteins are eggs, milk, nuts, beans, and mushrooms. Add these to your diet often to build up protein without building up too much unhealthy fat.

Drinking water often can help to keep you feeling fuller between meals. Drinking cold water may also help to boost your metabolism for a short time. Plus, when you are drinking water, you arent drinking something that contains empty calories. Drinking plenty of water will also keep you from becoming dehydrated.

While soda and energy drinks may help you to become energized enough to work out, they are often ladened with so many calories that it is not worth it. Even if you drink diet soda, which doesnt contain calories, you are still consuming unhealthy chemicals which can hinder weight loss. If you need to drink a beverage to give you energy, try drinking coffee or tea instead.

Like many other drinks, alcohol is full of empty calories. Many alcohol beverages do not come with calorie counts on the bottle, which can make it hard to know how much you would need to exercise to burn off the calories. Instead, it is best just to avoid drinking alcohol until you have met your weight loss goals.

Green tea is low in calories can it can help to boost your metabolism. By simply drinking two to three cups of green tea each day, you can help to boost your metabolism. This will increase your energy levels, which can encourage you to exercise more.

When it comes to your drinks, like tea, try to add honey instead of sugar. Honey is usually less processed than sugar, which can be beneficial to your health. Honey is also better to use than artificial sugars. Keep this in mind when sweetening your drinks.

Eating spicy foods can help to boost your metabolism. However, eating spicy food can also help to boost your appetite, so it is best to eat them in moderation. Foods that contain capsaicin, like hot peppers, will do the best for your metabolism. Eating foods that are made with spices and herbs may also help to boost your metabolism.

Instead of using fatty oils to cook with, try cooking with coconut oil instead. This is a healthier alternative to oils like vegetable oil or canola oil. As an added bonus, coconut oil, when ingested, can also help to boost your metabolism.

Taking in more calcium can help your body to cut fat more easily. As gross as it sounds, by taking in more calcium, you excrete more fat. Taking calcium supplements (as directed on the package) and drinking full-fat milk can help you to take in more calcium.

As tasty as cheese is, it is best to avoid it while you are trying to lose weight. Cheese does not have much nutritional value, but it does have a lot of calories. For this reason, it is best to avoid it or eat it less often while you are trying to lose weight.

When you eat pasta or bread, try to choose a whole grain option. Since whole grains are more complex than processed grains, your body takes more energy to break them down, which results in more calories burned. Plus, whole grains are generally seen as being more healthy than other types of grains. Whole grain products are also rich in fiber, which helps to promote a healthy digestive system.

Eating foods that are rich in iron, or taking iron supplements, can help you to lose weight. This is because you need to have enough iron in your body if you are to break down fat well. Some foods that contain iron are spinach, dark chocolate, lentils, seeds, tofu, beans, and potatoes.

Omega-3s are a component which can be most readily found in many types of seafood, including salmon and cod. By eating more of these foods, you can naturally boost your omega-3 intake. This helps your body to better burn fat and lower inflammation, which can sometimes cause bloating.

While many people may try to avoid snacking while they are trying to lose weight, there is no reason why snacking should be avoided, so long as you are taking in healthy snacks. When reaching for something tasty between meals, try to focus on eating fruit, vegetables, or nuts. Yogurt is also a healthy snack to try.

Avocados are loaded with nutrients, healthy fats, antioxidants, and they help to boost your metabolism. Whats not to love? Simply add more avocado to your diet (it tastes great in sandwiches and salads) to get the benefits from this creamy fruit.

If you are going to top your hot dog or burger with a condiment, make it mustard! A serving size of mustard is small and only has about five calories. As a bonus, even a small amount of mustard can help to boost your metabolism up to 25%. Add mustard to your meals to give your metabolism a much-needed boost.

Salad is a staple meal or side for many people who are on a diet. While lettuces and vegetables are usually low in calories, some salad dressings can be high in calories. Luckily, many vinegar-based salad dressings are both tasty and low in calories. Some dressings, like apple cider vinegar, can also encourage your body to burn fat. So, the next time you have a salad, try a putting a vinegar-based dressing on top, rather than ranch, Caesar, French, or 1000 island.

Which of these tips are you most likely to use to lose weight? Comment with your answer below!

The 55 Best Ways to Boost Your Metabolism

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29 Tips to Lose Weight Safely – Home Remedies For All …

Weight Management Center | MUSC Health | Charleston, SC

Mar, 12th 2019 3:44 pm, Article Recommended by Dr. J. Smith

Are you one of the millions of Americans who struggle with their weight? If so, the MUSC Health Weight Management Center can help. In fact, weve been helping people in the Charleston area to manage their weight since 1974.

Extra weight is not a character flaw. It’s a complex problem that can impair your health and quality of life. Our specialists at the MUSC Health Weight Management Center understand the complexity of weight loss. A team of psychologists, physicians, dietitians, and exercise physiologists work together, using their diverse knowledge to help you reduce excess weight. MUSC is an academic medical center so patients benefit from the most current and safe weight management programs, medicines and advances through research.

We offer a full range of programs to serve the different needs of different people. However, all of our work with patients includes a strong emphasis on helping them to make the long-term lifestyle changes that are so important for success in the long run. We think of these changes as the ABCDS of lifestyle change:

Activity ChangesExercise is crucial to the long-term success of a weight loss program. The center helps you plan and maintain an exercise program.

Behavioral ChangesThe center helps you examine problematic eating behaviors and finds ways to change them.

Cognitive (Thinking) ChangesThe center helps you change the thought patterns that lead you to overeat or sabotage your own progress.

Dietary ChangesSuccessful long-term weight loss should be based on a healthy diet. A registered dietitian helps you form an eating plan you can live with.

Support SystemsThe process of losing weight and growing accustomed to new ways of dealing with food can be difficult. The center provides you with the support you need through group and individual sessions.

We’re located in the Institute of Psychiatry building at 67 President Street in downtown Charleston. We also offer a Tuesday afternoon clinic in North Charleston at 8471 Resolute Way.

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Weight Management Center | MUSC Health | Charleston, SC

How to Lose Weight – EatingWell

Mar, 12th 2019 3:43 pm, Article Recommended by Dr. J. Smith

Irish Pork Roast with Roasted Root Vegetables

In this easy one-pan dinner, boneless pork loin roast is cooked over a bed of carrots and parsnips for an all-in-one dish that makes an impressive centerpiece for a holiday meal or Sunday dinner. Choose free-range heritage pork if you can–its flavor really shines with no more seasoning than a bit of thyme and a little sea salt. If you’d like, dress up the meal with a traditional Irish apple condiment–Ploughmans chutney or Bramley applesauce, which you can find in specialty stores and online.

Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Need some new meatless dinner ideas? This vegan recipe for grilled cauliflower steaks with buttery (but butter-free!) butter beans and almond pesto comes together in just 25 minutes but is impressive enough to serve to guests. We’re sorry to ask you to buy 2 heads of cauliflower to make this recipe when you only cut a couple of “steaks” from each, but it guarantees the best results. Just think of it this way: having leftovers gives you an excuse to try one of our many other healthy cauliflower recipes!

Cauliflower Po’ Boy Sandwiches with Avocado Mayo

Crunchy oven-fried cauliflower is a satisfying swap for the meat or fried seafood that typically packs this New Orleans favorite. Creamy avocado mayo and crisp cabbage slaw provide additional layers of flavor and texture.

Honey BBQ Roasted Root Vegetables

In this veggie-forward spin on Texas-style barbecue, we swap the traditional brisket for root vegetables and rely on the chipotles in the sauce to bring the smokiness to the table. These vegetables are a versatile side for all sorts of mains, whether you’re in the mood for meat or want to go vegetarian with grilled tofu or a bean dish.

Vegetarian Slow-Cooker Pozole

This healthy vegetarian take on the Mexican stew pozole gets tons of flavor from poblano peppers, ancho chile powder and dried herbs and spices, while cannellini beans provide substance, protein and fiber. Chewy hominy–corn that has been treated with lime to remove the tough hull and germ–is integral to the stew. Look for it in cans in the Latin section of your supermarket. Serve the stew with shredded cabbage, radishes, fresh cilantro and sour cream.

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How to Lose Weight – EatingWell

Lose Weight the Healthy Way – WebMD

Mar, 12th 2019 3:43 pm, Article Recommended by Dr. J. Smith

In this Article In this Article In this Article

Are you thinking about going on a diet to lose weight? After all, it seems you can’t open any magazine without reading about the latest fad diet — whether low-carb, low-fat, or low-calorie.

The reality is, diets are like fashions. They come and go; some work, some don’t. And while many teens lose weight on diets, not so many keep the weight off.

Studies show that approximately 95% of people who go on weight loss diets will gain all or some of the weight back within the first 5 years. In fact, some studies have found that after a period of 5 years, most diet programs are unsuccessful in terms of keeping the weight off.

In the past five years, research has shed light on the impact of strict diets on weight loss, and the findings have consistently held true: diets alone don’t work. Sure, these diets can help you lose weight at first. Yet for most teens, a lot of this loss is muscle — not fat. And lean muscle (as opposed to body fat) is what helps burn calories.

The more muscle mass your body has, the more calories you burn all day, even while you are sitting around studying or surfing the Internet.

The best way to maintain or reach an ideal weight is to burn more calories than you take in. That means increasing activity and decreasing calorie intake — but not severely.

The safest, most effective diet for weight loss is a healthful, balanced one including:

Cutting out junk food, sugary sodas, and sweet, undiluted fruit drinks from your diet is an easy way to lose weight over time. For example, cutting out 10 potato chips a day saves 100 calories. Over a year, giving up those chips would translate into 10 pounds of extra fat lost.

Likewise, adding 20 minutes more of exercise (such as aerobic dancing, walking, jogging, biking, rowing, or swimming) to your current routine will burn an average of 100 calories of fat a day. Over a year’s time, that extra 20 minutes of exercise should allow you to lose 10 pounds.

Portion control is also important when you’re trying to lose weight. One problem many overweight teens have is that they underestimate how much they really eat. So stop super-sizing, and learn what a healthy portion looks like.

It may also help to eat more frequently. Six small meals per day appears to be one of the best approaches to eating, especially when you’re trying to lose weight. Just remember these mini meals need to be small.

If you feel you are overweight, talk to your primary health care provider or a registered dietitian. There are plenty of medically supervised diets that work well for teens who need to lose more than 10 pounds. Just be sure to include exercise, or you’ll find that the weight comes back as easily as it left you.

There are several habits that serve as healthy ways to lose weight. They include:

1. Eat breakfast. Breakfast helps give you staying power throughout your day, and can even increase school performance. Studies show that eating breakfast may help keep you from binging later in the day. No need to eat a lot — fruit and cereal or an energy bar and some milk is all you need to get going. If you’re running late, just munch as you walk to class.

2. Don’t skip meals to “save” calories. You’ll likely make up for the skipped meals by snacking later on junk foods, which are high in calories, sugar, and trans fats (harmful fats found in many commercial snacks).Some recent findings show that junk foods make up nearly one-third of the total calories in the typical American diet. Remember, several small meals spread out through the day is a great approach.

3. Eat more lean protein to control your appetite. Go for low-fat dairy; eggs; skinless chicken and turkey; fish; lean cuts of beef, pork, and veal; legumes; soy foods; and nuts and seeds. Avoid animal foods that are high in saturated fats (such as fatty cuts of beef and high-fat dairy).

4. Eat more vegetables, fruits, whole grains, and beans (including soy). Studies show that these plant-based disease-fighters make up only 10% of the calories in the American diet. Plant-based foods are high in water and fiber and essential vitamins and antioxidants, yet very low in calories. Diets high in plant-based foods play a key role in the prevention of diseases, including obesity, heart disease, certain types of cancer, and type 2 diabetes.


CDC: “BMI — Body Mass Index: Child and Teen Calculator.”

American Dietetic Association.


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Lose Weight the Healthy Way – WebMD

7 Things You Can Do To Lose Weight Naturally

Mar, 12th 2019 3:43 pm, Article Recommended by Dr. J. Smith

Are you trying to lose weight?

There are many things that help weight loss besides a fad diet and exercising once in a while. It needs proper planning and a lot of determination.

Here are a few easy steps to help you lose weight.

1. Start Your Day with Lemon Water

Lemon water is an excellent drink for weight loss. Lemon juice helps your body get the nutrients it needs to burn fat into energy and stop weight gain. Make sure to keep drinking lemon juice even after you lose weight, to keep your new weight.

2. Take Apple Cider Vinegar

Because apple cider vinegar has acetic acid, its good for losing weight. Acetic acid stops body fat from building up. Apple cider vinegar also helps your body take in nutrients from the food you eat, treats digestive issues, and fights infections.

3. Replace Your Regular Tea/ Coffee with Green Tea

Another good idea for weight loss is to drink green tea. It has a big range of antioxidants that help the body break down foods, and help in losing weight. The catechins in green tea are very good for burning fat, because they free fat from fat cells. They also fight free radicals and stop diseases.

Switch your regular cup of tea or coffee with a cup of organic green tea. You can drink 3 to 4 cups of green tea a day.

4. Exercise

If you really want to lose weight in a healthy way, theres no way to escape from regular exercise and activity. Doing a mix of mild and hard physical activity will help you lose weight, and control your weight.

Also, exercise helps lessen stress and raise your energy, mood, and sleep quality. It lowers the risk of chronic diseases like Type 2 diabetes, heart disease, strokes, and some cancers. Its best to set a certain time slot in your day for your exercise routine, so that you do not skip it because of the excuse that you dont have enough time.

5. Eat a Healthy Diet

A healthy and low calorie diet is a very important part of a good weight loss plan. Make sure to include fresh fruits, vegetables, and whole grains in your diet, instead of filling up on junk foods.

Stay away from fried and fatty foods. Also, dont take in too much sugar and salt.

Look for healthier forms of your favorite foods. For example, eat homemade air- popped popcorn instead of high- calorie, oil- popped popcorn.

Dont eat things made with white flour like white bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that. Choose whole grain and healthier forms of these foods. Their labels should say 100 percent whole grain, not just made with whole grains or multi- grain.

Eat more fiber and proteins, but less carbohydrates. Proteins will help you feel full for longer, and lessen cravings.

Set aside one day a week for a cheat meal. Remember, its important not to eat too much. To get the most out of your cheat meal, eat it slowly and try to avoid disturbances while eating.

Choose fresh fruit juice, instead of packaged fruit juices, which are full of sugar and preservatives.

Use virgin coconut oil in your diet. It is easy to digest, good for your health, and also helps your body break down materials faster.Eat smaller meals, more often.

6. Drink Plenty of Water

Drink a lot of water throughout the day to help your body wash out toxins. It is suggested to drink 8 to 10 glasses of fluids a day.

Besides helping to clean out toxins, it makes the body burn fat faster.

Also, eat more fruits and vegetables that are full of water.

7. Get Proper Sleep

Getting proper sleep and relaxation is also very important for weight loss. In fact, not getting enough quality sleep affects your hunger and fullness hormones, negatively changes the way your body break down materials, and changes the way your genetics impact your body mass index (BMI).

A lack of sleep makes you snack more late at night, makes you crave comfort foods, and leaves you too tired for regular physical exercise. Lack of sleep can also stop weight loss efforts from working.

Make sure to get 6 to 8 hours of sleep every night.


Disclaimer: The materials and the information contained on Natural Cures channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.

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7 Things You Can Do To Lose Weight Naturally

Insulin Index – Hormonal Obesity XXIII – Intensive Dietary …

Mar, 12th 2019 3:42 pm, Article Recommended by Dr. J. Smith

Insulin levels had always been assumed to go up or down with the blood glucose levels which led to the glycemic index which had always been assumed to be a surrogate measure of insulin levels. The glycemic index did not turn out to be as successful in weight control because glucose does not drive obesity. Insulin drives obesity.With the insulin index, it was realized that only 23% of the variability of insulin response depends on the glucose. In other words, how much the glucose increases only accounts for 23% of the insulin response. Even taking into account the other macronutrients fat and protein, this only accounted for another 10% of the insulin response. The vast majority of the insulin response is still unknown. Some of the factors that are suspected or shown to affect the insulin secretion include presence of dietary fibre, an elevated amylose/amylopectin ratio of the starch, preserved botanical integrity (whole foods), presence of organic acids (fermentation), addition of vinegar (acetic acid), and addition of chili peppers (capsaicin). We will explore some of these factors in future posts. Nevertheless, the main point here is that there are many factors in the co-ingestion of foods that affect insulin. Things are about to become very complicated.

The simplistic Carbs make you fat!, or Calories make you fat! or Red meat makes you fat! or Sugar makes you fat! sort of arguments simply are not able to capture the complexity of the human condition of weight gain. Among breakfast cereals, there is wide variation in the insulin response. All-Bran, with its high fibre and promise of colonic regularity, seems be stimulate insulin much less than cornflakes for instance.

Protein containing foods turn out to be surprisingly potent at stimulating insulin. Beef and fish, for instance, have virtually no effect on the blood glucose levels. Yet they stimulate insulin almost as much as most cereals.Nevertheless, we are able to discern some general patterns here. If we look at carbohydrates, there is a noticeable trend here. As the total grams of carbs goes up, the insulin level also tends to go up. This is what we expect. This is the basis of many low carbohydrate diets from the original Banting diet of the 1850s to the modern day Atkins diet and its many imitators. It has been recognized for well over a century that the amount of carbohydrates consumed plays a role in the development of obesity. However, this study indicates that the correlation is far from perfect.

The correlation between carbohydrate content and insulin is relatively low (23%).Dietary fat, on the other hand tends to have a lowering effect on insulin scores. As the amount of fat increases, the insulin score tends to decrease. Fat also tends to have minimal effect on blood glucose, so this is pretty much as we expected as well. Carbohydrates tend to raise glucose and insulin. Dietary fat tends not to raise glucose and tends not to raise insulin as well. So far, so good.

The surprise here is dietary protein. Looking at the protein, there seems to be a slight trend here as drawn by the line. As protein goes up, the insulin score tends to go down. But you can see that this relationship is mostly driven by 2 main outliers at the extremely high protein intake levels (40 and 60 grams).If we remove these outliers, then it seems that there really is not much relationship between the amount of protein and the rise in insulin. Some proteins raise insulin a lot and some proteins raise it only a little. Dairy protein especially whey, seems to be the biggest culprit here. The implication is that some protein containing foods can lead to obesity while other protein containing foods are not likely to do so. Here the data become extremely murkily and there are numerous inconsistencies in the literature.

In the study The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men published in the British Journal of Nutrition in 2010, insulin levels were measure in 30 men after a test meal. Four different proteins were tested eggs, turkey, fish and whey protein.Whey protein is one of the proteins found in dairy. Cows milk protein is composed of 80% caseins and only 20% whey. Casein is mostly responsible for milk allergies. Whey is well known as the byproduct left over in cheese making. Milk is separated into curds and whey. Whey protein is often used by bodybuilders as it is high in Branched Chain Amino Acids (BCAA) that are felt to be important in muscle formation. Compared to the other proteins, whey resulted in the highest insulin levels. This is despite the fact that none of the proteins had a very large effect on blood glucose.In this study, after the test meal, participants were given a buffet lunch 4 hours afterwards so that effects of protein on satiety could be measured. The whey protein suppressed appetite to the largest degree. It is certainly possible that whey protein may have two different effects on weight gain. The increase in insulin may promote weight gain, but the decrease in appetite may suppress it. Again, I will stress that I do not have all the answers here. The field of study is new and ever evolving at this point. The propensity for dairy to cause insulin to increase was confirmed in the paper Glycemia and insulinemia in healthy subjects after lactose equivalent meals of milk and other food proteins published in 2004 in the AJCN. Here the effects of milk and particularly whey are seen clearly. In fact, the increase in insulin far exceeded even that of whole wheat bread. The effect on glucose is negligible but the incretin effects of the stomach (release ofGlucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1)) are felt to be responsible for the increase in insulin. We discussed the incretin effect in a previous post. The insulin stimulating effect of whey may also be seen when taken with foods. A recent study in Israel gave whey protein to type 2 diabetics after a breakfast of white bread and jelly a breakfast designed to increase sugars significantly. Whey protein supplementation reduced blood sugar levels by 28%. The incretin hormones total and intact GLP-1 increased 141% and 298% suggesting that the increased insulin is largely the incretin effect. Heres the problem, though. Blood glucose does not drive weight gain and diabetes. Increased insulin does. What happens to that blood sugar? It is not removed from the body? It is merely shuttled to the liver where it is turned into fat. So, in effect we have removed sugar from the blood where we can see it, and put it in the liver, where we cannot. Is that good? Hardly The high insulin secretion may lead to the development of insulin resistance. This can explain the findings of this paper High intakes of milk, but not meat, increase s-insulin and insulin resistance in 8-year-old boys published in the European Journal of Clinical Nutrition in 2005.Here they studied eight year old children. Given a test meal of meat or dairy, the insulin levels were measured. Not surprisingly, the insulin response was higher to the milk. After seven days of milk versus meat, the milk group started to develop insulin resistance. This is, of course, the first step towards the development of type 2 diabetes and a key player in the time dependent effects of obesity. The fact that this develops after only 7 days of milk overfeeding is downright scary. This data would seem to indicate that dairy consumption may lead to weight gain. Is this actually true? The truth, as usual, is far more nuanced.

Continue here for Hormonal Obesity XXIV Is Dairy Fattening?

Start here with Calories Part I How Do We Gain Weight?

See the entire lecture The Aetiology of Obesity 3/6 Trial by Diet

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Insulin Index – Hormonal Obesity XXIII – Intensive Dietary …