All Calories Are Not Created Equally

Posted on October 3, 2011 by Evan Rosenthal

Last year Mark Haub, PHD,  an associate professor of nutrition lost 27 pounds in 8 weeks on a diet consisting of mostly processed “junk” food. Now before you run out and fill a shopping cart full of HoHos, Twinkies, and Little Debbie snack cakes, I urge you to read on.

For starters you cannot get past the Law of Energy Balance in that you must expend more energy (calories) than you ingest in order to lose weight. Haub cut himself back from 2600 calories per day to 1800 per day which is the first step in creating a nutrition program aimed at weight loss.

Now the big question is “do 200 calories of snack cakes and other procesed foods have the same thermodynamic effect on the human body as 200 calories of fruits, vegetables and other whole foods?” A recent study published in Food and Nutrition Research suggests that there is a big difference!

Sadie B. Barr and Jonathan C. Wright of the department of biology at Pomona College studied whether a processed food meal had a greater thermodynamic effect effect on the human body than a comparable whole food meal. The results showed that there was no difference in satiety ratings after the two meals however, the post meal energy expenditure for the whole food meal was significantly higher. More energy expended equals more weight lost!

So do yourself a favor stick to natural whole foods as the main focus of your diet and leave the “junk” food for an occasional treat.

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The Benefits of Omega 3 Fats

Posted on July 11, 2011 by Evan Rosenthal

 

1.Relief and prevention of pain and inflammation. Omega 3 fish oil fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in “itis.”

2. Better brain function and higher intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by eating foods high in Omega 3′s and supplementing with omega 3 fish oil (Everybody wants a smart baby, right?). For grownups, fish oil improves memory, recall, reasoning and focus. You’ll swear you’re getting younger and smarter (Wouldn’t that be nice!)

3. Uplift mood and prevent depression. Making you smarter is not all that fish oil does for your brain. Psychiatry department researchers at the University of Sheffield UK, along with many other research studies, found that fish oil supplements “alleviated” the symptoms of depression, bipolar and psychosis (and they even help to alleviate PMS which sometimes brings on the same symptoms of depression and psychosis).

4. Superior cardiovascular health. Fish oil’s DHA, EPA and DPA have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

5. Burn unwanted Body Fat. Omega-3 fats help you burn fat by helping your body respond better to a hormone called Leptin. Leptin tells your body (your brain) to suppress your appetite making you eat less so you can maintain or drop the weight. Leptin also increases your metabolism by increasing your thyroid output and causes your body to burn fat for energy. A better response to Leptin will decrease your hunger and increase your burning metabolism. Omega 3′s also help control hunger by stabilizing your blood sugar levels. Less hungry equals portion control equals increased fat loss.

You can easily increase your intake of Omega 3′s on a daily basis by eating several servings a week of wild salmon, tuna, herring, sardines, flaxseeds, pecans, walnuts, hazelnut, butternut, mackerel, and anchovies
If you find yourself not able to get these foods in on a regular basis, you can easily get in your daily Omega 3 intake by taking a high quality supplement. Many of you know there are very few supplements I will recommend or even promote. Prograde’s EFA ICON is one that I proudly stand behind and use myself.

You can read all about Prograde’s incredible fish oil product click here 

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4 Elements Of A Healthy Meal

Posted on June 8, 2011 by Evan Rosenthal

 Most of you who read my blog regularly know that I’m a big fan of eating like a caveman or woman. Which means whenever possible try to choose foods found in nature and not processed by some food company with promises of sugar free this and fat free that. With that in mind you are probably asking yourself “okay that’s great but what exactly should I eat to be sure that I’m creating as healthy a meal as possible?” Fear not! Follow these simple steps and you are on your way to a well balanced healthy meal.

1st-Pick Your Protein – Proteins are an essential building block of any well balanced diet and should be included in every meal and snack. They provide you with all of your essential amino acids and have a stabilizing effect on your blood sugar which is key in helping you lose those unwanted pounds. When it comes to proteins try to gravitate towards eggs, all natural cuts of meat, all natural nut butters, and raw nuts. Try to avoid fatty cuts of meat, meats that contain nitrates and nitrites and soy products.

2nd Eat Your Vegetables – Mom wasn’t wrong when she said “eat your greens.” Alongside of your protein be sure to include a serving of lettuce, kale, spinach, celery or peppers. Keep in mind that corn and peas are not vegetables. Peas are a legume and corn is a grain and should be eaten on a limited basis.

3rd Add In Some Healthy Fats – Yes I said fats! You’re body won’t give up any fat if you don’t give it some fat. Essential fatty acids are a must thus the name “essential.” In other words they must be ingested and cannot be manufactured by the body. Healthy fats include olive oil, organic butter, avocadoes, nut butters, raw nuts, and coconut oil.

4th Drink Water – The days of drinking 8 glasses of water per day is an outdated method for judging proper water intake. A good rule of thumb is to drink half of your body weight in ounces plus a little bit more if you exercise (which you should be).

There you have it the 4 elements of a healthy meal. If you still need further guidance or are looking for some excellent recipes go to www.modernworldnutrition.com

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Can Increasing Dietary Fiber Help You Live Longer?

Posted on May 31, 2011 by Evan Rosenthal

Anyone into health and fitness knows that dietary fiber is good for digestion and weight management. However a recent study suggests that it may prove to be life saving.

The Archives of Internal Medicine’s February 2011 online edition states that increasing dietary fiber can actually add years to your life.

400,000 men and women aged 50-71 were studied over an average of 9 years and it was discovered that people who consumed the highest amount of fiber were 22% less likely to die from any cause. High dietary fiber intake also lowered the risk of death respiratory, cardiovascular and infectious disesases by 24%-56% in men and 34%-59% in women.

Dietary fiber from whole grains not fruit beans and vegetables was key in realizing these health benefits.

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The Top 5 Benefits of a Wheat Free Diet Plan

Posted on May 19, 2011 by Evan Rosenthal

 You’ve probably heard about changing to a gluten-free or wheat free diet plan. But if you don’t suffer from a wheat allergy or from Celiac disease, you may wonder if there’s really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained in the American diet that we often wonder if we really can give it up altogether.

Going wheat-free requires some work on your part. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following a wheat-free diet plan. I’m going to list the top 5 reasons you should switch to a wheat-free diet below.

                                                                                                       Feeling Bloated? You may want to try a wheat free diet.

1. You may have wheat intolerance—but you don’t know it.

Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.

Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.

2. You may feel allergy relief.

If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.

3. You may experience digestive relief.

If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it’s actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.

4. A wheat-free diet can help keep weight gain at bay.

If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals.

5. Your joints will thank you.

Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies’ natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program.

When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.

Want to get healthy, but don’t know where to begin? The Diet Solution Program can get you on the right path and keep you there. Our recipes are all friendly to a wheat-free diet, too!

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Healthy Eating While Traveling

Posted on May 9, 2011 by Evan Rosenthal

One of the biggest challenges I find for most of my clients is trying to eat healthy while traveling. With the endless number of fast food restaurants that litter our highways and airports its no wonder so many travelers have a hard time locating a healthy meal option.

All is not lost!! I recently came across an awesome article by Isabel De Los Rios, author of the Diet Solution, that I consider a must read for anyone who travels extensively or spends endless amounts of time in the car.

You can read it in its entirety here at: http://bit.ly/lunwXx

These strategies will help you stick to your healthy weight loss plan while traveling for business, heading to your vacation destination or just running around with the kids all day.

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May 2011 Newsletter

Posted on May 1, 2011 by Evan Rosenthal

Ahh May! It’s hard to believe we are only about 6 weeks away from summer. Hopefully you have been working hard and following your diet because bathing suit season is almost upon us. If you haven’t there is still plenty of time to get in shape for summer but time is running out. So let’s get serious. Now is the time to sacrifice those cheat meals and add in a little extra cardio. After all it’s only 6 weeks of hard work and your body will reward you by July.

 

Company News:  To assist our clients and save time we have started placing your Prograde orders for you. Just fill out an order form from your trainer and we will handle the rest.

“What They NEVER Want You To Know About Diet Pills “: Inside this free report you’ll discover:

A “miracle” appetite suppressant that took the Internet by storm and fooled millions of people worldwide

Whether or not you should trust a product claiming to be “ephedra free”

The surprising truth about “carb-blockers” (Can you really eat all the carbs you want and still lose weight?)  

Marketing tactics unscrupulous corporations are using to pry open your wallet without you even realizing it

Powerful research on new fat burning ingredients that show startling promise for real world weight loss

Plus much, much more…

If you’re at all serious about finally finding the answers to why these “magic pills and potions” have let you down time and time again then I urge you to read every word immediately.

Here is the link to gain instant access to the “What They NEVER Want You To Know About Diet Pills ” report http://bit.ly/md2fUb

 

Sexy In Your Skin: This awesome report put together by my friend and colleague, Scott Tousignant, gives you the 5 rules of becoming empowered through fitness and demonstrates how the act of transforming your body will not only make you physically sexier but more importantly, emotionally and mentally sexier. Click here: http://bit.ly/iwZBSX

 

Recipe Of The Month: Courtesy of The Diet Solution

Warm Quinoa Salad

 

Ingredients
* 1 cup of quinoa, rinsed
* 2 cups of water or stock
* 1 medium onion, chopped
* 3 cloves garlic, chopped
* 1/4 cup chopped fresh basil
* 1/4 cup chopped fresh coriander (cilantro)
* 1 tomato, seeds and excess pulp removed, chopped
* 1 can adzuki beans, rinsed well
* 4 TBS lemon juice
* 3 TBS olive oil
* 3 cups shredded romaine lettuce
* 1 avocado, cubed
* 1 TBS chopped pumpkin seeds
* Unrefined sea salt and pepper, to taste

Directions
Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.

Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.

 For more great recipes go to www.modernworldnutrition.com

Until Next Month Remember: “If we wait for the moment when everything, absolutely everything is ready, we shall never begin.”  

Posted in Diet Solution, Fat loss, Fat loss quickie, Fitness, Health, Newsletters, Nutrition, Prograde, Weight Loss | Tagged , , , , , , | 2 Comments

Magic Pills

Posted on April 28, 2011 by Evan Rosenthal

For as long people have been looking for a fast and easy way to lose weight there have been companies trying to sell them a “magic pill” or potion that promises to eliminate excess bodyfat without diet and exercise. Well guess what-IT DOESN’T EXIST!

If you have ever wasted your hard earned money chasing the dream of having the perfect body by just downing a few pills I urge you to read this special report put together by my partners over at Prograde. It’s a real eye opener.

 

 Click here —->What-They-Never-Want-You-To-Know-About-Diet-Pills

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5 Reasons Why You Should Pack Your Child’s Lunch

Posted on April 21, 2011 by Evan Rosenthal

 As I’m sure you’re aware of new child nutrition legislation was signed in January.

While this marks a good start towards improving school lunches for kids, due to politics as usual it will be quite some time before we see any healthy changes in school lunch programs.

 In light of that here are 5 solid reasons to have your children brown bag it at least 3 days a week.

  1. Control – Know what your kids are eating! Burgers, pizza and tater tots are okay once in a while but not everyday. The fact is you know what your kids like so plan and pack accordingly
  2. Variety – Allowing your kids to eat school lunch a couple of times a week gives you a break and lets your kids eat what their friends are eating. But when you control what goes into the lunchbox you can give them a nutritious and delicious alternative to what the cafeteria is serving. Also allowing your kids to help prepare their own lunch there is a good chance they may like the homemade meal better.
  3. Energy – Does your child have practice after school? Maybe a big test or some other extracurricular activity? Then you better give them the “fuel” they need to get through the long haul. Kidshealth.org suggests trying  “ a trail mix of dried fruits and nuts, whole-grain pretzels and a low-fat cheese or a bagful of baby carrots and yogurt dip.”
  4. Savings – It costs far less to make a homemade lunch and snacks for your kids rather than pay for a school lunch and snack bars from a vending machine. Put the savings in a fund and do something fun with your kids.
  5. Warm Fuzzies – Starting these healthy habits will build lasting memories as well as help with the childhood obesity problem now plaguing the nation. Also drop a note of encouragement into the bag once in a while. An unexpected message from Mom or Dad can really brighten their day. You can even pack their favorite splurge food that they don’t expect. Give them a reason to look forward to their next brown bagged lunch. They might even prefer the homemade lunch instead of what the school is serving.

 

  

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Sleep more to weigh less

Posted on April 11, 2011 by Evan Rosenthal

 Wouldn’t it be nice if you could sleep your way thin? Don’t laugh, but many recent studies suggest that it just might be possible. Now before you quit your job, blackout your windows and send the kids packing for grandma’s for a month, let me explain.

The National Sleep Foundation recommends 7-9 hours a night as an optimal amount of sleep. Over the last 100 years the average nights sleep for 30% of American adults has dropped to only 6 hours per night. Ironically the increase in obesity in the U.S. has paralleled this reduction in sleep.

So what’s the connection? Well, first sleep is responsible for many appetite and weight controlling hormones such as growth hormone, leptin, phrelin, ghrelin and cortisol. Next, a study done by Columbia University discovered that sleep deprived adults ate almost 300 more calories per day than their well rested counterparts. At that rate a person overeating 300 calories a day stands to gain almost 31.25 pounds in just 1 year! Finally, a 6 year study done in Quebec showed that short term sleepers (5-6 hours per night) gained an average of 4.4 pounds during the study than those who got an average nights sleep (7-8 hours per night). Short term sleepers also were 35% more likely to gain 12 pounds over the 6 years and had a 27% increased risk for developing obesity. Oddly enough adjustments for calorie intake and physical activity did not affect these connections. This means that all your hard work in the gym and the kitchen can be thrown away if you don’t get enough sleep.

Steps to improve your sleep:

  1. Stick to a regular bedtime
  2. Avoid alcohol at bedtime
  3. Keep the temperature in the bedroom at 70 degrees or cooler
  4. Turn off the T.V. when you are trying to sleep.

If these tips don’t work for you see your doctor and have a sleep study done to find out if there is a bigger reason for you lack of sleep.

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