"Alternative Medicine" and Weight Loss
I'm often asked about weight loss options that can help support the lifestyle effort of reducing calories, managing stress, and being more physically active (so familiar to all of us!). Many people ask about "alternative medicine." I prefer the terms "integrative" or "complementary" medicine, which is the new name of this category, since this supports, but does not replace a lifestyle effort. That's the topic of my Today Show segment (scroll down for the video).
The mind-body connection is key to long term weight loss, and any way to support that connection is a plus, as long as there is no potential for health risk. So, choose wisely, and seek out certified and credentialed practitioners (including many MDs) for techniques like hypnosis, acupuncture/acupressure, and meditation. These treatments have some growing evidence that can help some people, and could be worth a try.Ingesting compounds can put you at risk, as the herbal supplements are not tested nor regulated by the FDA, and can interact with other medications you are taking. There is no guarantee of safety, purity, or efficacy for most of these products. Always check with your doctor before trying any other these. Plus, avoid products claiming weight loss without lifestyle change, and look for a website and 800 number to call for further information about purity of the compound. Be an informed consumer!
Also, fasts and extreme food restrictions can be health damaging if done without medical supervision. The "detox" described for many products can lead to fatigue, cramping, and dehydration. The body has natural "detox" organs - including the liver, skin, and lungs!
I'll be talking about:
- hypnosis
- acupuncture
- meditation
- herbal supplements
- detoxification plans
Check out the video and let me know what you think!
Obesity and Fertility Problems
Among the top reasons patients in their 20s and 30s seek my help in losing weight is the desire to have a baby. Some women have had irregular periods for years (a tip off for conception problems), with their doctors telling them it’s weight-related. For others, they’ve had regular periods for years, but just don’t seem to conceive, whether the old fashioned way, or with fertility-drug treatment. What’s the connection between obesity and fertility, and how can your diet and lifestyle influence fertility? That’s the topic of my TODAY segment (check back for the video clip).First, let’s look to Mother Nature: Women on both the very thin and very heavy ends of the weight spectrum have trouble getting pregnant. While the absolute science is not yet here to tell us why, there are a number of scientific observations that point us in a direction of how to manage this problem, and marry both lifestyle and medical treatments to treat fertility problems not related to anatomical issues (liked blocked fallopian tubes).
I’d like to give you some strategies for optimizing what you can control in your lifestyle – of healthier eating, weight, and activity – to help resolve fertility issues.
Abundant studies show that overweight and obesity clearly promote infertility – and the heavier a woman is, the lower the rates of fertility. A study from this past December in the journal Human Reproduction showed that a woman roughly 50lbs overweight was about 25% less likely to achieve a regular pregnancy (without medical help.) Those with about 100lbs to lose were about 45% less likely to conceive easily.
While we don’t know the reasons for this, it appears that excess weight hampers a woman’s fertility, even when her ovulation is fine, and she has no weight-related health problems (like diabetes or high blood pressure). In addition, those women undergoing fertility treatment, typically need more hormones and adjusted dosing, compared with healthy weight woman. Translation: if you’ve been trying to conceive and have not – check with your doctor, and revisit your lifestyle for the first step in this fertility pathway: healthier eating, weight loss, and a physical activity plan to optimize the factors you can control.
While there is not guarantee that these strategies will work, women following this 10-step plan, based on a number of scientific observations, might have an easier time conceiving:
- Know your Body Mass Index If it’s over 25, aim to lose 10% of your starting weight (if you’re at 150, that’s 15 pounds). The good news is that just a 10% reduction of starting weight loss can often make the difference in ability to conceive. Click here to find out your Body Mass Index.
- Discuss your reproductive health with your primary care doctor or obstetrician. You need to rule out a biological basis for your fertility, particularly anatomical blockages, which will not be resolved by dietary and lifestyle changes.
- Cut way back on processed foods, particularly carbohydrates. Aim for whole grains. When we think of “carbs” many of us don’t think of whole grains. If you consume a lot of processed products – white flour and pasta products, carb/fat/salt combinations (think chips) or carb/fat/sugar combinations (think cookies and cake) – downsize those servings, and up your intake of whole grains. You’re not limited to whole wheat – look for products like couscous, quinoa, flax, and spelt – all of which provide abundant B vitamins, fiber, and plant protein.
- Increase your intake of fruits and vegetables to at least 5 a day. We often don’t think of fruits and veggies as carbohydrates. These are nature’s perfect food – fiber and water rich, with abundant vitamins and minerals that vary with the color of the food. Fruit is often referred to as “nature’s candy”. Plan a colorful plate.
- Substitute some plant proteins for animal proteins. Plant proteins, (in contrast to animal proteins – like chicken or beef) are a good way to pack in protein with the added balance of fiber, and multiple vitamins and minerals. Don’t eliminate concentrated lean proteins, but aim to substitute these as a dish in a soup or stew. You’ll feel content on fewer calories, which can help your weight loss effort.
- Keep a balance of carbohydrates, fats, and proteins. Don’t eat for nutrients alone, and think of the whole food content. Choose real foods – simply prepared and unprocessed as possible. Aim for a balance of ALL the major nutrients – carbohydrates, protein, and heart healthy fat. Balance is key to fueling your body for conception. When certain foods and groups are eliminated, that imbalance might have consequences in nutritional adequacy, which might contribute to fertility. Skip the high protein, low-carb diets, or ultra-low protein diet (say goodbye to juice fasts) – even to lose weight (more on that later).
- Take a daily vitamin/mineral supplement at least 6 months prior to trying to conceive. A vitamin is good insurance to meet nutritional needs. They’re called supplement for a reason – they ADD to, but do not replace a balanced diet. Choose a supplement of 100% RDI, or a prenatal version. Check with your doctor or pharmacist to optimize your choice.
- Get 30 minutes of physical activity most days. The metabolic stimulus of exercise goes back to cavewoman days. We were foragers for food, and were forced to be physically active. Activity positively influences brain chemistry, joint and bone function, balance, heart function, hormonal activity, and many other body functions. You don’t have to run a marathon, but aim for 30 minutes of walking each day. Get a pedometer to monitor your steps, with 10,000 daily steps an optimal goal. If you can, mix in some strength training to support muscle tone.
- Practice stress management. We live in such a stressful world. Learn to address and manage your stressors, to help prevent overeating and weight gain, as well as interference with body hormone secretion, which can be strongly affected by stress.
- Avoid the quick fix for weight loss. Using the changes above, you should anticipate a weight loss of about ½ to 2lbs a week, depending on your starting weight. You can do this in two ways:
-Count calories from the start: Most women will fall into this rate of loss when consuming anywhere from 1400-1600 calories each day or-
-Multiply your PRESENT weight by 15, to determine calories to maintain your present weight. If you reduce that by 500 calories daily, you’ll lose 1 pound a week; reduce it by 250 calories a day, you’ll lose 2 pounds a month. It’s up to you. (So, if you weigh 150lbs, you’ll need about 2250 calories to maintain. To lose a pound a week, you’ll need roughly 1750 calories). Quick weight loss always fails.
What do you think?
The Truth About Fruit
This is the first in a series of "truth about....", based on our new Today Show series. Do you have questions about fruit and fruit products? Take a look at the TV segment (check back later for the video), and let me know what you think.Some of the basics:
1. Eat your fruits ... Don't drink them.
Look for added fiber and fewer calories with whole fruits.
2. Is organic fruit really a better choice?
Is it always better to buy organic? The price is a big deterrent for many, and the nutrient content is pretty similar. What about pesticides? A good rule of thumb is to buy organic for fruits with thin skins - particularly if you consume them regularly - for many people that's apples and grapes. The thin skin is more prone to absorb residues than thick skinned fruits, like bananas and oranges.
3. Look for 100% fruit leathers and snacks.
Fruit on the package doesn't mean it's in the product. A great snack can be "fruit leather" - but look for 100% fruit, running about 40-60 calories per whole wrapped bar. While some packaged roll-ups, strings, and pieces can have all fruit, many have juice and extra sugars, which are a waste of calories. The tip off are the calories: if it's 80-100 calories per serving (instead of 40-60), it's got some unneeded extras, compared to 100%.
4. Dried fruit is so "fattening" - are there other choices?.
Fresh fruits are a calorie bargain, since all the water fills you up. Dried fruits take out some of the water, but are still "squishy" and it's easy to eat 4 or 5 fruits very quickly. While nutrient-packed, it's also calorie-packed. A great choice are the new "freeze dried fruits". ALL the water is removed, and are so dry, you have to re-hydrate them in your mouth. Intensely sweet, sort of nature's candy, they take a long time to eat, and are a calorie bargain. Also, quite portable and available in all fruit varieties in most supermarkets.
5. How do frozen fruits stack up to fresh?
Frozen fruits, without added sugar, are a GREAT substitute when you're looking for out of season choices. Frozen berries are great, and while squishier than fresh, can be added to cereals and fruit salads - and eaten right out of the bag, frozen. Economical and great taste.
New Foods for Dieters
What’s new out there for dieters? Sometimes it seems so boring. I’d like to share some new and tasty products. That’s the topic of my TODAY segment (check below for video of the segment.)Salad Sprays: Not to be confused with flavor sprays, adding a flavor without calories, these are real salad dressing with about 1 calorie per spray. You need about 10-15 sprays for a side salad. Good not only on salads, but also fresh and steamed vegetables and as a quick marinade. The flavors range from vinaigrette, to honey mustard, to Asian.
Freeze Dried Fruit: We’re not talking dried fruit here, which is highly caloric and easy to consume a lot of, with plenty of calories. This is fruit which has ALL the water removed, and must be “rehydrated” in your mouth. Sort of like the texture of cotton candy. From berries to pineapple, to mangoes, these are a great portable treat, and a form of what I call “nature’s candy."
Jerky: Many of us know beef jerky and look for leanest varieties. The newest products range from turkey jerky to buffalo and ostrich jerky to salmon and tuna jerky. Check them out – dry and chewy, the extra chewing to consume is a great stress reliever for many!
Exotic Grains: If the thought of whole wheat sounds boring, try some of the newest grains, with a great nutty flavor, and packed with protein and fiber. Products like hemp, amaranth, millet, quinoa, and spelt are found in most markets and provide a lot of variety for these heart-healthy grains. The fiber and protein boost allows a small serving with great contentment.Other ideas? I’d love to know so leave a comment below!
Smart Splurges for Valentine's Day
When you don’t want to “say it with flowers” and want to give a Valentine’s Day food gift, how can you indulge when you’re dieting without going overboard? You can be what I call a “smart splurger”. That’s the topic of my TODAY show segment. (Check back later for the video.) What are some smart splurges you enjoy?Look at these choices for some ideas.
While many believe the “gold standard” of chocolate gifts is a giant box of chocolate, that box can contain up to 10,000 calories, a whopping 3 pounds...on your hips!
When it comes to chocolate, think small. A 2 or 4-pack of a specialty chocolate is a special indulgence, and under 200 calories. A single “chocolate” rose weighs in at about 100 calories.
Chocolate-dipped fruits (dried or fresh) and nuts are a nutrient-dense treat. But monitor the portions, especially for nuts. You can buy chocolate-dipped fruits and nuts, or make them yourself. Put into a small cellophane bag with a red ribbon, and you've got a small treat packed with flavor.
For coffee lovers, chocolate and coffee are a match made in heaven. Buy some fancy coffee, and serve with chocolate-covered spoons for a sweet treat. Try some chocolate covered espresso beans. Just a few satisfies a sweet tooth.
Alcohol can be a smart choice if you think small. A half bottle of a sparkling dessert wine is a treat made for two. Served with some fruit and a small piece of chocolate, and it’s a complete dessert for under 200 calories. Consider the mini-bottles of champagne. A four pack with one serving per bottle. Use two bottles on Valentine’s Day, and save the other two for another occasion.
Looking for something sweet but don’t want extra calories, stick with low-cal hot chocolate (25-50 calories) in a fancy mug. A 60-calorie low calorie pudding in a pretty dish can still be a treat. And don’t forget cinnamon hard candy. A piece or two is intense in taste, and can calm a sweet tooth.
Want a food-related gift without calories? Think about a cinnamon-scented candle or some chocolate bubble bath.
Beauty Foods
Beauty products are sometimes a necessary evil in our tight family budgets. But, thanks to mother nature, we might be able to spend a bit less and look and feel just as fabulous! That's the topic of my TODAY show segment.Here are some quick tips for groceries good for the inside and outside:
Vinegar
In cooking, vinegar can be used alone or to add flavor without calories to our food, but what will it do if we use it on our hair? Believe it or not, vinegar is great for removing protein buildup.
Lemon Juice
A great source of Vitamin C, lemon juice also adds a punch to our locks by naturally enhancing blonde hair color.
Olive Oil
When used in our food, heart-healthy olive oil provides an adequate source of fat to prevent dryness. On our hair and skin, massaging olive oil into our scalp and hands also reduces dryness and flaky skin.
Mayonnaise
It may not be the healthiest fat in the grocery aisle, but it is great for hair and facial treatments. For the hair, simply massage into the scalp and leave in for one hour. For the face, massage and leave for several minutes; then rinse with water.
Milk
A great source of calcium and protein in our diets in its non-fat and low-fat varieties, bathing in whole milk or buttermilk are beneficial for the skin.
Fruits & Veggies
Mostly water and high in Vitamin C, cucumbers' properties help reduce puffiness and inflamed eyes. Grapefruits provide essential minerals and vitamins for our insides. On the outside, their acidic qualities aid in reducing body odor.
On the inside, oatmeal aids in lowering cholesterol while honey helps soothe sore throats. Oatmeal, when combined with honey creates a great natural face mask. Using these two ingredients together helps gets rid of rough skin cells. Simply apply to clean skin, massage gently, and rinse.
What other "natural beauty products" do you use? Let me know your food tricks of the trade and share yours!
Disclaimer: Perform a skin patch test and wait 24 hours before using these products. Do not use if you have a known allergy to these ingredients.
