In recent years, diets with low carbohydrate allowances have found popularity and legitimacy. Low carb diets have a long history that does not begin, as many might suspect, with Dr. Atkins in the 1990s. The low carb diet actually had its humble inception in the 1860s, with a single doctor and a single patient.

The true creator of the low carb diet phenomenon is actually a man named William Harvey, who recommended the diet to a patient suffering from numerous obesity-related ailments. This patient, William Banting, was the first adherent to what would much later become a low carb dieting craze.

Banting was stunned by not only his weight loss, but the increase in his quality of life as his medical conditions improved and disappeared. Banting’s 50 pound weight loss was touted in a series of pamphlets he produced, encouraging others to take advantage of this revolutionary way of eating.

The original low carb diet required an extreme reduction in foods such as bread, milk, sugar, butter, potatoes, as well as beer, as such food items were believed to create fat due to their starch and saccharine content.

Almost 60 years later, in the 1920s, the Mayo Clinic and John Hopkins University began using a similar diet to William Harvey’s low carb diet to treat seizure disorders in children. The diet the children adhered to induced a condition called ketosis, which is the altered metabolic state that gives a low carb diet its weight loss success.

Finally, in the late 1960s, the low carb diet found widespread acclaim when it was introduced to the public by Dr. Irwin Maxwell Stillman in his book, The Doctor’s Quick Weight Loss Diet. Stillman’s book was a huge success, which paved the way for later incarnations of protein-rich low carbohydrate diets.

Of course, most of us have never heard of Dr. Irwin Maxwell Stillman or William Harvey. To the modern world, Dr. Robert Adkins is the creator of the low carb diet. While he did not create the idea, he can certainly be credited with raising the diet’s profile and popularity.

Adkins released his first book, Dr. Atkins Diet Revolution in 1972, after reading articles on low carb dieting in the late 60s and experiencing the success of the low carb diet philosophy himself. It was met with dismal success and other doctors produced works encouraging similar diets in the 80s and 90s.

At the time of its release, Atkins’ diet program was shunned by medical professionals and nutritionists as being unhealthy. Fortunately, controversy dissipated as more and more people discovered the incredible health and weight loss benefits a low carb diet could yield.

As the low carb movement began gathering more adherents, Adkins released Dr. Atkins New Diet Revolution in the early 1990s and again in 1999. The popularity of low carb dieting continued to increase and many variations of the diet were introduced, including well-known diets like The Zone and South Beach.

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Looking to make a change and lose some weight? I have reviewed the top diet on the internet and you can go and read over 200 comments people have made about why this diet has worked well for them, as well as some of the problems.

Tags: atkins diet, Atkins Diet Revolution, food items, Irwin Maxwell Stillman, John Hopkins University, ketosis, low carb diet, low carb diets, low carbohydrate diets, Mayo Clinic, obesity, Robert Adkins, seizure disorders, south beach, William Banting, William Harvey

The very capable guys and gals at the Mayo Clinic have an article today about Bisphenol A health risks. This is something very new to most of us but it involves plastic containers that we store food in.

An important article in the Sept. 17 issue of the Journal of the American Medical Association discusses the health effects of the chemical Bisphenol A. What is this compound and what are its effects? What might happen as a result of this study?

Bisphenol A is a chemical in plastics. It is widely found in the lining of food containers, plastic bottles, compact discs, carbonless paper, and many medical devices. It also is used to coat metal products (food cans and bottle tops), and even water supply lines. Some dental sealants also contain this ingredient.

Now for the Bisphenol A health risks. Animal studies done in the 1980s and ’90s identified that low doses of Bisphenol A have adverse effects on the brain, reproductive system, and metabolic processes related to insulin balance and liver function. It may also be related to cancer or even obesity and heart disease. Although it is not immediately lethal, studies show that greatest sensitivity to Bisphenol A occurs during periods of early development and that the substance accumulates over time in the body and environment. Read the rest of this entry »

Tags: American Medical Association, cancer, dishwasher, Environmental Protection Agency, food cans, food containers, food in., heart disease, Mayo Clinic, medical devices, metal products, National Institute, National Institute of Environmental Health Sciences, obesity, plastic food containers, plastic sports bottles, plastics, the Journal of the American Medical Association, U.S. Food and Drug Administration

Carbohydrate loading is a method that has been used for at least 20 years now by marathon runners and other endurance athletes. The idea behind carb loading is that you would eat a huge amount of carbohydrates, usually complex carbohydrates in the 12-18 hours before competition. The Mayo Clinic came up with this great primer on the how, what and why of Carb loading.

Carbohydrate loading can improve your performance during high-intensity endurance exercise. Use this strategy to prepare for a marathon, triathlon or another endurance event.

Perhaps you’re training for a marathon or triathlon. Or maybe you’re a long-distance swimmer or cyclist. Whatever your sport, if you plan to complete 90 minutes or more of high-intensity exercise, carbo-loading (carbohydrate loading) may improve your performance.

Carbohydrates: The body’s fuel

The food you eat contains carbohydrates, protein and fat. These nutrients supply the calories your body uses for energy. Although your body needs all three nutrients, carbohydrates are your body’s primary source of energy.
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Tags: athlete, average athlete, bloating, carbohydrate-containing sports, cramps, cyclist, dairy products, diabetes, energy, food, Loading Carbohydrate, long-distance swimmer, Mayo Clinic, registered dietitian, soccer, Sports Medicine, Swimming, triathlon, weightlifting

Moderately strenuous exercise, about 30 minutes a day, can lead to enormous benefits in terms of your mood, health, weight and the ability to live an independent and fulfilling life. The exercise doesn’t need to be athletic or difficult. Studies have shown that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health improvements. Add simple strengthening exercises two or three times a week and the benefits are even greater.

The January issue of Mayo Clinic Health Letter lists some of the benefits of 30 minutes of exercise a day:

Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that’s enough to prevent or reduce the need for blood pressure medications.

Improve cholesterol: Exercise often increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.

Prevent or manage type 2 diabetes: Exercise helps insulin work better, lowering blood sugar.

Manage weight: Coupling exercise with a healthy diet is the best way to shed fat and maintain a healthier body composition.

Prevent osteoporosis: Exercise may increase bone density and protect against bone mass decline, especially if weight-bearing activities are involved.

Prevent cancer: Exercise has been shown to strengthen the immune system, improve circulation, reduce body fat and speed digestion. Each has a role in preventing cancer, particularly cancers of the colon, prostate, uterine lining and breast.

Maintain mental well-being: Exercise may help reduce stress, improve mild-to-moderate depression and anxiety, improve sleep and boost moods.

Increase energy and stamina: A lack of energy often results from inactivity, not age.

http://www.mayoclinic.org/

Tags: bone density, cancer, cancers, depression, diabetes, energy, good cholesterol, health improvements, healthier body, Increase energy, lower blood pressure, Mayo Clinic, osteoporosis, strengthening exercises, strenuous exercise, weight loss exercise

History of Fad Diets

There is an entire industry based around helping people lose weight in strange ways. This is the world of fad diets. I remember years ago my dad did a diet called the Mayo Clinic diet that was based around just eggs and grapefruit. Now the Mayo clinic is a very reputable organization but anytime that you find a diet surrounding only a couple of foods then you know that it can’t last. This is a fad diet.

When you are considering a fad diet what you have to look at is if this diet will become a part of your ongoing lifestyle. If you have an all liquid diet that is suppposed to help you lose weight then what are you going to do after the fad diet is over? Keep eating only liquids or go back to your old diet that was helping you gain weight in the first place.

Fad Diets and Shortcuts

Most diet pills, liquid diets, and diet supplements are short-term solutions that won’t work without long-term changes in your eating habits and physical activity level. And many produce side effects, which can be especially dangerous for people with other health conditions.

Fad diets can be another no-lose/no-win situation. Most are based on an eating plan that is not nutritionally balanced; some even eliminate an entire food group. This can cause health problems, and the weight lost is usually regained quickly once the diet regimen is stopped.

Just about every few months we will find another diet book on the book shelves and creating press around. The Diet Blog has for years now written about every diet including fad diets but just because a book has sold lots of copies does not mean that it is not a fad diet and that it will work fore everyone.

Instead of Fad Diets, Supplement Instead

In my eyes there is nothing inherently wrong with supplementing, this is not the same thing as a fad diet. Do not take green tea pills or whatever the latest product is just for the weight loss possibilities, look instead at how these supplements will help you get healthier in the long term. Supplements are especially powerful when combined with a healthy diet and exercise program to help you lose weight and get healthy. Say no to fad diets.

Tags: diet supplements, fad diet, fad diets, food group, liquid diets, lose weight, Mayo Clinic, mayo clinic diet, short-term solutions

Those big blue balls are gaining prominence everywhere these days. I have seen a few in my office and of course almost everyone working in a gym is using one as their primary chair. These balls have been around for a few years but I have to think that many people are only using them as a chair and not as a piece of fitness equipment.

I thought just in case someone reading this post is thinking of what they could do to use their fitness ball better that I can point people in some kind of healthy direction.

Exercises on the ball – Has nine great exercises with pictures that will help you get a full body workout on the fitness ball

Bally Fitness has another nine exercises with a picture of the beginning and of the end of each fitness ball based exercise

And my personal favorite. The Mayo Clinic has a nice slide show with exercises for the fitness ball that also shows muscles used and a little write up of what the exercise does. 11 slides of fitness ball exercises in total.

Tags: chair, Fitness Equipment, Mayo Clinic

I remember years back my dad used a Mayo Clinic diet to lose weight. The Mayo Clinic diet in my memory consisted of eating grapefruits a lot and eggs. Well times change and here is a new version I guess of what the Mayo clinic says that you should eat to lose weight.

You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

How do you make those permanent changes? Follow these six strategies.

1. Make a commitment
Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons.

No one else can make you lose weight. In fact, external pressure � often from people closest to you � may make matters worse. You must undertake diet and exercise changes to please yourself.

As you’re planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren’t distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you’re ready to take on the challenges of serious weight loss.

2. Get emotional support
Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn’t mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you’ve placed on developing a healthier lifestyle.

3. Set a realistic goal
When you’re considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

Make your goals “process goals,” such as exercising regularly, rather than “outcome goals,” such as losing 50 pounds. Changing your process � your habits � is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you’ll walk for 30 minutes a day, five days a week.

4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods � fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.

To lose weight, talk to your doctor about setting these daily calorie goals:
Your current weight in pounds Daily calorie goal
Women Men
250 or less 1,200 1,400
251 to 300 1,400 1,600
301 or more 1,600 1,800

Very low calorie diets aren’t a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren’t generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.

The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise � such as walking � for more than 30 minutes most days of the week.

Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle
It’s not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won’t get you past them entirely. But it helps in planning how you’ll deal with them and whether you’re going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once, but stick to your healthy lifestyle and the results will be worth it.

Tags: Mayo Clinic, mental and physical energy

Another Really good Reason to be aware of your surroundings and to keep yourself in shape. This article from the associated press show how people are creatures of habit but I have seen so many times that if you really want to change than you have it in your grasp to do so.

Just when we thought we couldn’t get any fatter, a new study that followed Americans for three decades suggests that over the long haul, 9 out of 10 men and 7 out of 10 women will become overweight.

Even if you are one of the lucky few who made it to middle age without getting fat, don’t congratulate yourself _ keep watching that waistline.

Half of the men and women in the study who had made it well into adulthood without a weight problem ultimately became overweight. A third of those women and a quarter of the men became obese.

“You cannot become complacent, because you are at risk of becoming overweight,” said Ramachandran Vasan, an associate professor of medicine at Boston University and the study’s lead author.

He and other researchers studied data gathered from 4,000 white adults over 30 years. Participants were between the ages of 30 and 59 at the start, and were examined every four years. By the end of the study, more than 1 in 3 had become obese.
Read the rest of this entry »

Tags: and Blood Institute, arthritis, associate professor, associate professor of medicine, Boston University, cancers, diabetes, director, Elizabeth G. Nabel, food, heart disease, Johns Hopkins School of Medicine, lead author, Lung, Mark Vander Weg, Massachusetts, Mayo Clinic, National Heart, obesity, obesity researcher, professor of medicine, professor of medicine and an obesity researcher, psychologist, Ramachandran Vasan, Susan Bartlett, the Annals of Internal Medicine, U.S. Centers for Disease Control and Prevention, United States

OK I get to finally talk about which plan I support for weight control. Over the years I have seen all the diets come and go. My dad years back did the Mayo Clinic diet, my wife joined Jenny Craig, and I have a bookshelf full of books starting with Susan Powter’s “Stop The Insanity”, Atkins Diet books, the GI Diet, Dr Phil’s Diet books and even more that I can even think of without standing in front of the bookshelf.

So what’s my favorite? It’s Weight Watchers. My wife joined Weight Watchers a few years back before getting pregnant with our second and I was more than a little skeptical. Over the years we learned so much about our diets, exercise and the role that weights cardio, carbs, fats, protein, and water played in our lives that I was pretty sure we could do it ourselves. Lastly I was nervous about how my wife Michelle was going to do as Jenny Craig had not gone well and she was talking about gastro banding surgery….this is something that I am not a big fan of at all unless as a last resort.

Well I was apparently wrong. Weight Watchers has a very simple system for weight loss by giving a point value to every food based on the calories, fat and fiber. Weight Watchers also has people mark down in a journal all of the fats and water taken in as well as number of servings of fruit. One really important factor to me is that weight watchers does not ban certain foods but instead preaches portion control and the ideals of healthy eating. This means that you will not get bored of the food and stray off of your diet, in fact it never feels like a diet to us but just a responsible way of eating.

Although the weight loss that Michelle has experienced is not like on The Biggest Loser TV show it is consistent and it has been really great to see the results. One of the really great things about Weight Watchers is the support that they give, Michelle goes to a meeting every Saturday morning where she weighs in and then a leader talks about holiday eating or motivation or what to replace problem goods with and at the end of the meeting Michele will often come home with a great new recipe.

Our family is definitely a Weight Watchers family with her watching the way she eats every day but more importantly we have great meals that are easy to make and not to strict and the whole family eats the same meal for dinner instead of us having a diet meal and three regular meals.

There are Weight Watchers meetings in practically every city in North America and there is great online support as well with an extensive website and numerous internet message boards.

Tags: food, internet message boards, Mayo Clinic, Michelle, north America, online support, Phil, surgery, Susan Powter