The Dirty Little Truths about Weight Loss…..Not!
Welocome back my friends:
Have you ever wondered what is truth, and what is fiction, when it comes to permenant weight loss? I sure have. I have stumbled across a medical article that addresses that topic for you.
The New England Journal of Medicine has completed a review called; “Myths, Presumptions, and Facts about Obesity.” (NEJM.org) Together, lets take a look a look at what I like to say, are the dirty little truths about weight loss.
Myth #1: If you decrease your calorie intake by 100 calories per day ; either by eating 100 calories less, Or by burning 100 calories more per day you will lose 50lbs (22.7 kg) over a 5 year period.
The truth is : You would only lose 10 pounds ( 4.5 kg) in that 5 year period.
Myth #2: Setting realistic goals for weight loss is important because otherwise, patients will become frustrated and lose less weight.
The thinking behind this is —we don’t want people to become disheartened if they don’t reach the goal. So just have them set small goals.
The truth is: If you need to lose 50 pounds ( 22.7 kg), then set the goal and do it ! Own your goal, it’s your goal. If it takes you a year to achieve it, that is really ok. If you fail to reach the goal date then reset the goal date. That will bring you more success then seting little goals.
Myth #3: You need to be 100% ready to begin your weight loss program.
The truth is: Readiness does not equate to more weight loss or adherance to the weight loss program. If you need to shed weight, start even if you are not 100% ready. Let’s face it, in life you can be 100% one day, and 50% the next. However we don’t just give up becuase we aren’t 100% one day, do we? The same philosophy applies. Being at least a little bit ready, is good enough to start the journey.
Myth #4: Large, rapid weight-loss is associated with poor long term weight-loss programmes, as compared with slow, gradual weight-loss.
The truth is: People on weight-loss trials who lose greater weight initially, have been found to weigh less at the end of the long-term study. So telling people to lose weight slowly, actually interferes with the ultimate success of the person’s weight-loss efforts. We are actually stifling their success, by requiring them to set small golals.
The bottom line is: Losing fast weight actually helps them create enthusiasm, and boosts their self esteem for more success.
If you or a friend want to lose up to 4.5 kg (10 pounds) in a 2 week period, then come join us on “Your PureLifestyle 14-day Cleanse”, starting March 4th.
To find out more or register for the cleanse, visit our team at www.doctorisabel.co.nz
Your friend,
Isabel = )
We Have Gone Live! Yipee
Hello my friends:
News Flash! My new website is now Live… You can now register for the March 4th online course; “Your PureLifestyle 14- Day Cleanse” is here. We are very excited to help serve those who want to join the wellness revolution. REGISTER NOW, and we’ll be seeing you soon.
your friend; Dr.Isabel
www.doctorisabel.co.nz
“© 2012, Dr.Isabel@Pure Lifestyle” All Rights Reserved
Sugar-Sweetened Beverages and our Children
Hello my friends:
I am writing about a topic that is dear to my heart….Our Children. When I speak, “Our children”, I am referring to the “world’s children”.
As a mother, doctor and activist, I have been seeing our children getting bigger and bigger. They don’t know why they are overweight, and in many cases obese. They just eat what they are allowed to eat. If they see it on TV, and it looks fun and declicious…bang the fish is hooked. The ads have gotten another one.
Did you know:
- A billion dollars is invested (USA alone) in promoting sugar-sweetenedbeverages (SSB’s) each year?
- Especially to young people during their habit formation years (3-12 yrs.)
- They are everywhere, within reach. alluring, super-sized and Very Cheap.
The reason for this post is because as the African saying goes ” It (truely does )take a village to raise our children.” My hope is by sharing this information, your eyes are wide open open, and together we can help our kids live happy and healthy lives. We can help them be free of preventable diseases such as diabetes type 2, heart disease, and hypertention.
Lets’s look at a few facts;
A Harvard study concluded that children and adults have more weight gain if they drank SSB’s.
- There is a clear associated risk of diabetes in those who drink SSB’s.
- People with a genetic propensity to become fat; doubled their chance of becoming obese if they drank SSB’s
- People who drink their food eat more. It tricks your body into thinking that you haven’t really eaten anything. As a result, people overeat.
- SSB’s include; soda, sports drinks, energy drinks, lemonade and fruit juices.
- We should only be having 3-5 teaspoons of sugar a day. Our Children are having 23 teaspoons per day .
* 1 V Drink has 6 teaspoons of sugar/drink
* 1 Monster has 13 teaspoons of sugar/ drink
* 1 banana has 4.25 teaspoons of sugar/banana
* 1 red bull has 7 teaspoons of sugar/drink
Coca-Cola Co.’s chief scientific and regulatory officer Rhona Applebaum said “soda has been unfairly targetted as the cause of obesity epidemic. She said there are many factors that are linked to weight gain, and that drinks containing sugar can be a part of a healthy and balanced diet.” True, obesity is complex, however sugar is addictive ( see blog…http://doctorisabel.com/2012/09/24/6-simple-steps-for
I will close with this story about Tony (not his real name), a 10 year old patient of mine. Tony came in to see me with his dad the other day for a cold. While there I did some opportunistic measurements, his height and weight and he was in the obese range (yes, even here in New Zealand). I asked him if he would be interested in losing weight. He said “Yes!”,as his eyes started to fill up with tears. “Why?” I asked ….Tony said “because I get bullied at school for my weight.” -kicking-sugar-cravings-health/) and our children are being fed this drug by the suppliers.
It’s our social responsibility to raise our children with eyes wide open.
What are your thoughts on this topic?
Your friend,
Isabel
“© 2012, Dr.Isabel@Pure Lifestyle” All Rights ReservedResources:
1.Intake of sugar-sweetend beverages and weight gain: a systemic review. Am J Clin Nutr. 2006 Aug;84(2):274-88
2. Sugary Drinks Linked to Increase Genetic Risk of Obesity. Bloomberg News Sept. 22 2012
3. Effects of soft drink consumption on nutrition and health: a systemic review and meta-analysis. Am J Public Health 2007 Apr:97(4):667-75
4. Three New Studies Add to the case Against Sugary Drinks Dr. Ayala Healthy Living Blog Sept 25 2012
5. Increasing Calorie Contribution From Sugar-Sweetened Beverages and 100% Fruit Juices Among US Childen and Adolescents, 1988-2004. Pediatrics Vol 121 No.6 June 1 2008 pp. e1604-e1614.
6. Sugar-Sweetened Beverages and Genetic Risk of Obesity. NEJM Sept 21 2012
Sugar-Sweetened Soft Drinks Contribute Significantly to Weight Gain . (zedie.wordpress.com)Related articles
- Studies expand on soda’s role in growing obesity (latimes.com)
- Studies more firmly tie sugary drinks to obesity (news.yahoo.com)
How Your Waistline Can Survive Eating Out
Hello and welcome back my friend;
Have you ever wondered how to eat healthy when you go out? I know, I have.
The menu is packed with creams, sauces, and so many carbohydrates to endulge in.
Eating from your own kitchen is so much easier then eating out. But it doesn’t have to be that way, if you follow a few simple guidelines.
Having a meal with others is often a time of celebration, a time to connect and share stories. There have been times when I will be out with others, and start off with good intentions to “keep it under control”, but then blow it by over eating.
Here is what I know. When I use guidelines, and stick to them when I eat out, my experience is truley wonderful.
Let’s look at how you can survive eating out.
- Remember you are paying for the meal, so make sure you get what you ask for.
- It takes 20 minutes for your stomach to know it is full. Eat slowly, and be the last to finish eating.
- Drink 1-2 glasses of water, about 30 minutes before you eat, to reduce your appetitie.
- Just say “No” to the bread and butter.
- If you are gluten free ,or dairy free, or anything else free, just ask what they have available. You would be surprised what restaurants are doing these days to accommodate their clientele.
- If you are going to drink alcohol, which I encourage you not to do, remember, it will dull your will power. You have been forewarned.
- Stay away from fried foods, creams, and sauces. They contain tran-fats or dairy which cause inflammation. You just don’t need it.
Now what should your plate of food look like?
- A serving (size of your palm) of lean protein such as chicken, fish, pork, turkey, lamb or beef. Protein will fill you up and help keep your blood sugars from spiking.
- A serving ( 1/2 cup) of cooked beans or 1/2 small sweet potatoe. These are your carbohydrates, that are full of fiber. If they don’t have these ,then skip it. You can fill up on fiber with the next category.
- 1-2 servings (serving size =1 cup) of raw, steamed or lightly sauteed vegetables. Have up to 6+ different veggies on your plate as your goal.
- 1-2 servings of a healthy fat such as (1/4 )avocado, nuts (about 10), olives(about 7) or Olive oil (1 Tbsp). Keep in mind though that if you are having beef, lamb, or fish to count that as your other fat.
What about dessert?
Ask for berries without the sugar and cream. Berries are full of antioxidants and are a low GI food. As a result your blood sugars won’t spike, and your pant size wont bulge.
That’s enough from me. Now I would love to hear how you survive going out to eat.
What works for you?
Your friend, Isabel
Your Definitive Answer to Permanent Weight Loss
Hello my friends;
I’m glad your here. I have a question to ask you.
Are you ready to lose up to 4.5 kg (10 lbs) over 14 days?
AND
Would any of the following motivate you?
• Have more energy
• Feel younger
• Have glowing skin
• In addition to having people say to you “ Wow, you look fantastic! “
If the answer is yes, then I encourage you to read on.
How? By eliminating 8 foods that have sabotaged your weight loss in the past.
As a physician for the last 23 years, I have come to understand why it is so hard for you to lose that weight and keep it off. It has to do with foods that cause inflammation. And we will talk more about that at length, during the cleanse.
Is it a Fast? Absolutely not! You have my promise that you will not be doing one of those “fasting” things. Though, I do promote drinking fresh squeezed green juices, as they nourish your body with live micronutrients. However, we won’t be doing that during “Your PureLifestyle 14 day Cleanse”.
Come and join me and others from around the world, who will be participating in Your PureLifestyle Cleanse. Together, you will establish your “new normal” .
So, are you ready to lose up to 4.5 kg (10lbs.) over 14 days?
Tremendous.
When is it? March 4, 2013.
This is the only one scheduled for awhile. I encourage you to circle that date on your calendar, and stay tuned for more details to come.
your friend; Dr.Isabel
Getting Fat with “Diet Food”?
Hello and welcome back my friend;
Can you really gain weight from diet foods?
That just seems wrong.
When the low fat revolution began, along with it came the use of artificial sweeteners. So then everyone was told to eat low fat foods, and drink diet drinks. That’s what I was taught in medical school. That was all the information I had to offer my patients. I have learned differently, and I want to share with you some very interesting information regarding artificial sweeteners.
To start with, we need to understand why we eat.
What drives the desire to eat?
Eating food gives us satisfaction and shares in the same brain circuitry with other pleasurable activities such as sex and drug administration. We call this food reward.
Food reward has two roads. One to the brain, and the other away, from the brain.
The first road to the brain, is called the sensory road. When we eat there are signals that go to our brain to tell us we just ate something. Then there is another road that leaves the brain to tell our gut that we have received enough food and we are full. This is call called the postingestive road.
When rats are deprived of food, then given a choice between glucose (which has 15 calories per teaspoon, in it) versus saccharin (which has no calories) , they preferred the glucose. It appears that that the artificial sweetener does not send a message along the postingestive pathway to the gut telling it “you are full.”
In another study at Purdue University’s Ingestive Behavior Research Center, reported that relative to rats that ate yogurt sweetened with glucose (which has calories), rats given yogurt sweetened with no calorie saccharin later;
- consumed more calories
- gained more weight
- put on more body fat
- and didn’t make up for it by cutting back on consumption.
Put more succinctly in the Yale Journal of Biology and Medicine, “lack of completed satisfaction, likely because of the failure to activate the postingestive component, further fuels the food seeking.” So those that use artificial sweeteners are never full and keep eating.
I realize that this is all done on rats and not on humans, but the findings match emerging evidence that people who drink more diet drinks are at higher risk for obesity. They are also at risk for developing metabolic syndrome, which is a collection of medical problems such as abdominal fat, high blood pressure, and insulin resistance that put people at risk for heart disease and diabetes.
So if you are thinking that diet soft drinks are the answer to weight loss. I strongly encourage you to think again.
Evidence is mounting that they lead to weight gain rather then weight loss. Those who consume diet drinks regularly have a 200 percent increased risk of weight gain and a 67 percent increase risk of diabetes. A study of over 400 people found that those who drank two diet sodas per day had five times the increase in waist circumference as those who did not drink soda.
What are the different names of artificial sweeteners?
- Nutrasweet
- Splenda
- Acesulfame potassium Ace K
- Aspartame
- Cyclamate
- Isomalt
- Saccharin
- Sucralose
- Alitame
- Neohesperidine dihydrochalcone
- Aspartame-acesulfame salt
- Sorbitol
- Maltitol
If you need something sweet, then I recommend Stevia. Stevia comes from the sunflower family, is low GI and is 300x sweeter than sugar. I personally don’t like the aftertaste, however it is the safest natural sweetener out there.
My wish is this information serves you.
Your friend,
Isabel
Are You Eating This Poisonous Oil?
Hello and welcome back my friends:
Are you eating processed foods? Like fries, granola bars, deep fried foods, or margarine, to name a few.
If you are, then you are consuming “partially hydrogenated soybean oil”.
The main problem with this is two-fold:
1.You are eating trans-fats, which causes inflammation. Inflammation is likened to taking a scrub brush and rubbing it over your skin surface for a long period of time. After a while it gets sticky and swollen because of the chronic damage. We now know that trans fats found in partially hydrogenated oils, cause chronic damage in us, and have been linked to
- Cancer
- Chronic health problems, like obesity, asthma, autoimmune diseases
- Diabetes
- Heart Disease. Keep in mind that women who have underlying coronary heart disease, and eat trans fats, have 3x the increased risk of sudden cardiac arrest. That is very significant, as it also increases your bad cholesterol.
2.You are eating Genetically Engineered (GE) Soybeans unless specified that it is GE-Free. Most soybeans are GE. The purpose is to allow the soybeans to grow without being killed off by pests. To do this, scientists have spliced the soybean DNA with a chemical that kills off any insect trying to destroy it. The soybean lives and everything else gets killed off.
What is the problem with GE Soybeans? Well, animal studies reveal there may be significant adverse health effects from these GE soybeans, including progressively increased rates of infertility. By the third generation, virtually all the hamsters in one feeding study were found to be infertile. Second-generation hamsters raised on GE soy also had a five-fold higher infant mortality rate. In humans, we don’t know yet because there hasn’t been enough human research
1. It makes the oil stable, and have a prolonged shelf life.
2. Alone the oil is unstable and becomes rancid, and hence inedible. Take for instance margarine, which is hydrogenated and butter which is not. The margarine out lives the butter. I once saw an experiment where there was margarine and butter next to each other on a plate. The ants where all over the butter but stayed clear of the margarine. How smart they are.
3. Because it is more stable when hydrogenated, it will also have a higher melting point which allows it to be used for a variety of processed foods.
One last point I want to share with you, is that the fat found in partially hydrogenated soybean oil is primarily omega-6. And though we do need a certain amount of omega-6 in our diet, there is far to much consumption of this. We also know that omega-6 oil is a trans fat, which causes inflammation. And chronic inflammation is the cause of almost all chronic disease.
Hence the reason why I say our food is our best medicine.
- Coconut oil
- Expeller or cold presssed sesame oil
- Expellar or cold pressed sunflower oil.
- Butter
- Extra virgin cold pressed olive oil.
Your friend, Isabel
References:
1 Soyinfocenter.com
2 Harvard, Trans fats
3 Monsanto.com Plant Breeding Practices
4 Chemical Research in Toxicology 2010; 23(10):1586–1595
5 Chemical Research in Toxicology 2010; 23(10):1586–1595
“Desert Times”
Glad to have you back, here with me:
Have you ever set a goal and then somewhere along the way, usually about the middle of the way, you give up? I have.
I refer to this part of the road as “desert times.” Maybe you can relate to this feeling. Here is one (of many) personal experience.
In January 2000 on a cold snowy night in Colorado, I made a comment to Michael, that “I became a doctor so that I could help people all over the world.” I also said, “I wanted for us to move to another country, because it would be good for us as a family to experience the fabric of other cultures.” You see as a teenager, I went to live with my father in Buenos Aires, Argentina, during my high school years. So it was natural for me to live outside of the USA. Michael looked a little scared at first, however he warmed up to the idea, and took the lead in preparing for the great voyage.
About 2 weeks before we were to leave to move to New Zealand, I just wanted to give up on the whole idea. Why? Well everything just got to hard, and I got scared. Scared of moving our 2
daughters, who were 4 and 6 years old at the time, to another country away from their family and friends. In addition, Michael and I knew no one in New Zealand. All we had was a job.
With terror in my eyes I said to Michael, “I don’t think I can do this.” Thankfully he said, “You can AND We are.” And we did! It has been one of the hardest roads (besides giving birth) I have ever traveled. However, the final destination was all worth it and I would never, ever, change a thing. Well maybe one thing… I wish, I would have replaced my worrying, with more faith and courage. Worrying is such a waste of time.
Below are some of my favorite quotes on courage. I hope my selection gives you the courage to go through your ,”desert pass.” You see, it is easy to set the goal
and it is fun to reach the goal. The tough bit is the in between part when it gets hard, scary, and lonely.
- “All your dreams can come true if you have the courage to pursue them.” -Walt Disney
- “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying…I will try again tomorrow.” -The Optimist Revolution
- “Knowing you need to make a change isn’t enough. You’ve got to find the guts to do it.” -Robert Kiyosaki
- “He who never walks except where he sees other mans tracks, will not make new discoveries.” -unknown
- “Only those willing to risk going too far, can possibly know how far one can go.” -TS Elliot
Now, I would like to hear from you.
Have you ever gone through a “desert pass”? What did you do to reach your goal?
Your friend, Isabel
Is Low-Fat making You Fat?
Welcome my friends:
Have you noticed that eating a low fat diet can make you fat?In our featured book “The cure for Heart Disease: Truth will save a nation” Dr. Dwight Lundell, a heart surgeon explains clearly that after 5,000 open-heart surgeries, the answer to heart disease is not achieved by eating a low fat diet and by lowering cholesterol. However, that is what my profession has been taught for the last 4 decades. As a result, we have been telling everyone to eat a low fat diet, and take your “statins” to lower your cholesterol.
If cholesterol and fat isn’t the problem then how did we come up with the idea that it was?
From there to now we have been lead to believe that a low fat AND low cholesterol diet is the answer to curing heart disease and helping the world lose weight.
Explaining to everyone that certain saturated fats are good for you like eggs, butter, coconut oil and grass fed beef, is like Christopher Columbus telling everyone that the world is not flat. However, what we do need to stay far away from are the trans fats. Trans fats form free radicals and cause inflammation. (* I will post next time on the concept of inflammation.)
Yes, our world is possessed with a low fat diet and lowering the cholesterol. The drug companies love it, because it is a billion dollar business. The problem is America is #1 in obesity and New Zealand is #2.
And Heart disease is the leading cause of death in America.
He goes on to say that we know from the famous Framingham Study in 1997, that there is no association between eating a fatty diet and heart disease. That’s the data.
Yes, I agree, I to feel like Christopher Columbus. A low fat diet and a low cholesterol diet is not good for you.
This is an elegantly simple explanation of a complex problem that anyone can understand. I encourage you to read, Dr. Lundell book “The cure for heart disease, truth will save a nation” and you can purchase it through my recommended reading on www.doctorisabel.com
Now I want to hear from you.
Have you tried a low fat, low cholesterol diet?
How are doing with it?
Your friend, Isabel
Yummy, This Makes Me Hungry; Summer Healthy BBQ Recipes
Hello my friends;
We had such a great summer BBQ healthy meal last night, I had to write about it, and get my husband Chef Michael to pass on the recipes. We enjoy eating at the outdoor table as a family, and sharing healthy cuisine, along with great conversation.
I hope you enjoy the recipes, and please do try them yourself. Let us know how you go with your efforts, and play with different ingredients to your personal taste. Have fun and Bon Appetite…
your friend; Dr.Isabel
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Summer Coleslaw: 10-12 servings
1 head green cabbage
2 peeled carrots
1 red or yellow onion
1 red and 1 green bell pepper(capsicum)
6-8 lettuce leaves
1 tomato
Use a hand grater to shred the cabbage, carrots, onion, and capsicum. Add to large mixing bowl.
For the Dressing:
juice of 2 lemons
5 Tablespoons of apple cider vinegar
4 chopped garlic cloves
50ml or 1/4 cup extra virgin olive oil
2 Tablespoon dried dill leaf
salt and pepper to taste
Add all ingredients except oil to a separate mixing bowl, then slowly whisk in oil. When done, pour and mix with grated vegetables.
Use lettuce leaves and tomato slices to garnish salad platter or individual plates.
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Grilled Corn on Cob and Summer Vegetables;
For this meal I used eggplant,(aubergine), zucchini (courgettes), fresh corn on cob.
Slice the eggplant and zucchini length-wise, about 1cm (1/2 inch) wide. I like to use sesame or coconut oil to coat the veggies, as they hold up well to heat. Lightly coat the corn, eggplant and zucchini slices with the oil. Season with salt and pepper, and any other sea sings of your choice. Grill them on BBQ for about 5-10 minutes until nice brown grille stripes appear.
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Black Rice Pilaf; serves 8
2 cups black rice
3 and 1/2 cups water or vegetable stock
1/2 chopped onion
1 stick celery chopped
2 cloves chopped garlic
For best results, soak 2 cups black rice overnight in water.
Saute celery, onion, and garlic in pan for 3 minutes, then add rice. Continue to saute mix for 2 minutes, then add liquid, season with salt and pepper, and bring to light simmer with lid on. Simmer for 10 minutes, then turn off heat and allow to sit covered for 20-30 minutes until rice is cooked and liquid is absorbed.
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Grilled Pork loin with Horseradish/Gherkin Pesto
This pesto would be great with pork, chicken, lamb, or beef. I was working with a rolled pork loin for this meal. The key is to marinate the meat, with the pesto for a few hours before you cook. As you are grilling lightly apply more pesto to taste./Gherkin Pesto; makes 2 cups
Blend the following ingredients in food processor:
6 baby pickles (gherkins)
3-4 Tablespoons of horseradish (depending on strength)
2 cups fresh basil leaves
4 cloves garlic
juice of 1 lemon
about 6-8 whole walnuts
salt and pepper to taste
1 cup extra virgin olive oil
“© 2012, Dr.Isabel@Pure Lifestyle” All Rights Reserved