Posts Tagged ‘obesity

Shake meal-replacement habit: expert

- September 5th, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

BruceKrahn

Bruce Krahn

Hi Bruce here from www.ebodi.com.

A number of popular weight loss programs are advocating the use of “meal replacement” drinks or shakes as a way to speed up fat loss.

In their advertising, one of these companies promotes their product by telling users to have “a shake for breakfast, one for lunch and eat a sensible dinner.”

When you watch these commercials you are led to believe that there is some sort of magic or extraordinary benefit to consuming multiple “shakes” throughout the day.

However, this is far from the truth.

A recent study published in the journal Obesity showed that people who ate a meal consisting of solid foods felt about 30% fuller three hours later compared to those who consumed a liquid meal.

The reason for this is because the liquid leaves the stomach faster and requires less energy to digest then the solid meal.

Moreover, most of the liquid meal replacements on the market are made using inferior protein sources (usually cow’s milk or soy); contain hydrogenated or other modified oils as well as artificial sweeteners and are lacking in digestive enzymes.

The best meal replacements are made from high quality protein blends (whey isolates and concentrates or a blend of vegetarian sources); contain healthy fats (such as flax) as well as complex carbohydrates derived from berries instead of maltodextrin, which is made from corn and is very fast digesting.

One of the tricks I like to use to improve the nutrition of my protein shakes (and increase satiety) is to ad frozen blueberries and ground flax seed. I also blend my shakes using plenty of ice.

This makes the shake highly nutritious and much more filling.

However, I still believe that your body was meant to digest whole foods and it is always best to chew your food.

The best fat loss meal plan strategy is to consume whole foods two to three times per day and save your liquid meals for your snacks or the post workout meal.

Please keep this in mind as you plan your meals for the days ahead.

If you need more meal planning ideas and strategies be sure to come see me over at www.ebodi.com.

Thanks for reading,

Bruce

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Losing sleep leads to gaining weight: study

- August 31st, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

fc0cb77647c9a08a5a4a5e9cb9beI work with a lot of people and lately I have been noticing a disturbing trend that can have a negative impact on your health and your body composition.

The issue is a disregard for the importance of sleep.

Sleep (and recovery in general) is perhaps the single most overlooked component of a weight loss and muscle building program.

A study conducted at the New York Obesity Nutrition Research Center found that men who slept four hours per night ate an average of 263 more calories during the day than when they slept nine hours.

It turns out that sleep deficits affect the release of two important hormones — leptin and ghrelin, which affect how full you feel and how much you eat.

Two hundred and sixty-three calories may not sound like very much but when it could add up to two pounds per month or a whopping 24 pounds in a year.

Another study conducted at Northwestern University found that late risers take in more calories than those folks who got up before 8 a.m.

People who rise after 8 a.m. ingest more calories — almost 200 more at dinner and 375 after 8 p.m. — and make more unhealthy food choices than their early rising counterparts.

Start taking your sleep more seriously. Here are some tips to help make it happen:

1. Focus on quantity and quality. Sleep in a cool, dark environment with no outside light or light from electronics.

2. Get enough exercise. Follow a balanced program that won’t leave you feeling destroyed. If possible, avoid exercising before bed.

3. Focus on eating a calorie and nutrient balanced diet. Consuming the wrong foods can also disrupt your sleep. Many people who follow the meal plans on www.ebodi.com report feeling more energy during the day while sleeping more soundly at night.

4. Try decompressing at night. Activities such as meditation and prayer are remarkably effective at improving the quality of your sleep. And if you are really having a hard time falling asleep you may want to look into melatonin or valerian root. Both of these herbal supplements work very well and are non-habit forming.

I hope that you take this message to bed with you tonight and that you sleep like a well-fed baby.

Bruce
www.ebodi.com

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Tips from author of Fat Fighter Diet

- July 4th, 2011

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I met fitness expert Bruce Krahn several weeks ago.

The guy is a fountain of seemingly unending positivity, inspiration and practical know-how.

Seriously. He’s the real deal.

Stay tuned for a Keeping Fit column featuring Krahn next week.

In the meantime, check out the following press release, which I should have posted back in May (my apologies):

BruceKrahn-00024Crop#11C0B2Bikini Body Season

When you peel back the layers to expose a bit of skin, will this be your year to shine?

Bruce Krahn, regular Best Health contributor, Cityline fitness expert, and author of the Fat Fighter Diet wants to put the fun back into your goal to be bikini body ready this year.

“I believe that we all strive for better and that even though this typical annual goals seem kind of a joke, there’s an underlying desire for us to better ourselves,” says Krahn. “I just don’t want to pump people up with tips that don’t lead to meaningful results. Making real change is work but the reward of it is worth the sweat.” So let’s dig in:

1. Thin, Fit People Do What Works

If one-third of us are on a diet, but 64% of us remain overweight or obese. Something isn’t adding up. So what’s the difference between those who gain and those who don’t? An effective plan to keep weight in check.
Want that piece of cheesecake – go ahead. And work it off at the gym later. Or, turn down the cheesecake and opt for a creamy protein shake instead. But have a plan. It’s basic math – calories in vs calories burned.

2. Burn baby burn. Burn fat and build muscle in just 8 to 12 minutes a day — no gym required. The secret? Intense 20-second intervals that push your body to the max. Focus on large muscle groups (like the legs and back) and do not rely upon isolation type exercises to improve a particular area. Instead, focus on performing exercises that involve the largest muscles and thus have the highest amount of caloric expenditure. Do this 2-3 times per week and repeat.

3. Know Your Weaknesses: balance your blood sugar, cut your cravings and enhance satiety with scientifically proven supplements. Look for chromium, 5-htp, decaffeinated coffee bean extract and glucomannan. You must balance your blood sugar levels in order for fat burning to occur. Trying to lose fat with high blood glucose levels is like trying to run your car out of gas while it is hooked up to the pump — it’s just not going to happen. Many foods that were once believed to be “healthy” actually raise blood sugar and chronically elevated blood sugar levels can also lead to insulin resistance, hyperinsulinemia, diabetes, heart disease and cancer. No one is perfect. Find out your deficiencies and get a little help.

4. Fidget, pace, keep it movin’: At the Endocrine Research Unit of the Mayo Clinic, in Rochester, Minnesota, a study of 20 self-proclaimed couch potatoes ― half of whom were lean, half mildly obese ― revealed that the thin volunteers were more likely to stand, walk, and fidget. The researchers noted that the obese participants sat, on average, more than two hours longer every day than the lean ones did. The thinner couch potatoes burned on average 350 more calories each day just in their daily activities. So the next time someone offers you their chair, take a pass, and pace a bit instead.

5. Siesta Time: Book a massage, a holiday or stop for some candles and bubble bath on your way home from work. You need to keep stress levels in check. Cortisol raises blood sugar during periods of stress as part of the “fight or flight” response. This is fine if it occurs occasionally but it becomes a problem when it is chronic. Excess cortisol can lead to body fat deposition particularly around the midsection.

6. Never Give Up: Embrace the skinny jeans, if that’s who you want to be. Visualize yourself in them. Start acting like you’re  wearing them.

Sidebar:

The Canadian National Obesity Survey found the following:

• 51% of Canadians are overweight or obese. Previous estimates had suggested only about 35% were overweight, with about 12% obesity.

• Consider…a 40-year old, non-smoking adult will lose an average 6.5 years of life due to obesity.

Peters, et al Ann Intern Med 2003

About Bruce Krahn

BruceKrahn_headshotBruce Krahn has been impacting lives one body at a time since 1990. He is a best-selling author, speaker, expert fitness trainer and nutrition guru. As a personal trainer, Bruce has logged thousands of training hours helping hundreds of clients reach their health & fitness goals. His client list has included notable celebrities such as Nelly Furtado, Criss Angel and Tom Cochrane.

Drawing upon his extensive experience working with everyone from students to CEOs, Bruce penned the best selling book, The Fat Fighter Diet. Recognizing the need for a “one to many” fitness & nutrition resource, Bruce founded www.ebodi.com – an online personal training and nutrition service providing personalized programs to thousands of people worldwide. Through his book, websites, companies and presentations, Bruce has touched the lives of hundreds of thousands of people from all walks of life.

Bruce has delivered his message to audiences from coast to coast including companies such as General Electric, TD Bank, Kraft and Amgen. Meeting planners rely on his consistent ability to garner positive feedback from clients such as: “Bruce is the most entertaining and realistic speaker we have ever had the pleasure of hiring.”

Today Bruce divides his time between training clients, writing and speaking. To find out more about Bruce and his personal training or speaking services please visit www.brucekrahn.com or train with him online at www.ebodi.com.

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Fast-food joint serves fast trip to grave?

- November 13th, 2010

Picture 2

Talk about truth in advertising.

The Heart Attack Grill in Chandler, Ariz., doesn’t mince words when it comes to its disgusting menu.

2x0fDCare for a heaping helping of Flatliner Fries, a Quadruple Bypass Burger (advertised as containing 8,000 calories) and a tall glass of Jolt Cola?

Just put in your prescription (order) with the nurse (waitress) at this controversial hospital-themed restaurant.

But how much are all those nutritionally-void calories gonna cost you?

Well, if you’re over 350 pounds, you eat for free.

What a deal! Ugh.

But hey, if you’re not quite 350 pounds, just put the tab on your credit card. You might be dead before your monthly credit-card bill arrives in the mail.

Or after checking out the HAG’s online advertisement with its proudly corpulent spokesman, maybe you’ve lost your appetite.

Pass the barf bag.

Too little sleep can make you fat: experts

- March 13th, 2010

sleepingTalk about a wake-up call.

Recent studies show that there’s a definite link between too few hours of sleep and increased bodyweight in both adults and children. That’s according to TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization.

In other words, not getting enough sleep can make you fat.

“Our society is an insomniac, underslept society, perhaps because of economic stress, chaotic lifestyles, or sedentary time spent with modern media, such as the Internet or cable TV,” Dr. Nicholas Yphantides, medical spokesman for TOPS, says in a press release. “Sleep is an afterthought to many of us.”

Insomnia can lead to late-night eating binges, says the good doc. And we all know that going to bed with a full stomach invariably leads to weight gain. Plus, staying up late into the night will leave you fatigued the next day – and far too tired for a good calorie-burning workout. Sleep deprivation also spurs the production of an appetite-stimulating hormone, which leads to weight gain.

Let Yphantides explain.

“Physiologically, when a body is not rested, it kicks into survival mode,” he says. “Stress hormones are generated, resulting in less production of appetite-suppressing leptin. Instead, more ghrelin, which stimulates appetite, is generated.”

OK, so it’s agreed. We need our Zs.

But how do you go about getting adequate rest?

Yphantides offers the following tips:

• Aim to exercise at least 20-30 minutes each day and no later than three hours before bedtime.

• When tired enough to seek coffee and energy drinks, take a short, half-hour nap instead.

• Go to bed and get up at about the same time every day, even on weekends.

• Keep bedrooms cool, dark, quiet, and comfortable. Consider a sound machine or small fan for white noise and an eye mask to block out light.

• Follow a relaxing bedtime routine, such as reading a book, engaging in light stretching, or taking a bath.

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Visit www.tops.org or call (800) 932-8677 for more on TOPS.