Weight loss boils down to choice

Like much of America, McDonald's is going on a diet. Cutting back. Trimming down. Holding off. Some might say that darn it, Ronald, it's about time. The fast-food behemoth's menu choices had gotten way too expansive.

Earlier this month the company announced it was downsizing its supersize choices by the end of the year. "Menu simplification," a spokesman explained. The rest of the world, however, suspects the move was more public relations than desire for simplicity. Those calorie-laden meals were garnering too much interest -- from lawyers, the food police and consumers themselves.

McDonald's announcement was followed by the federal government's "State of the Waistline," a report that should plump up the sales of even the most obscure diet book. I can best sum up its findings this way: We are a nation of fatsos. Blubber-butts. Tubs of lard.

About 130 million Americans, or nearly two out of three, are overweight or obese, and those numbers have been steadily increasing for years, according to the Centers for Disease Control and Prevention. As a result, obesity is on track to overtake cigarette smoking as the leading cause of preventable death.

As expected, these fat figures have touched off a debate about who is responsible for such weighty largess, and what should be done about it. Should we take personal blame for stuffing our faces? Or, are we simply the victims of a greedy industry that lures us with its mouth-watering commercials, its fat-laced offerings and its misleading labels?

Just last week, the House of Representatives voted to protect fast-food restaurants and others in the food industry from lawsuits, but the measure -- unofficially called "the cheeseburger bill" -- is predicted to die in the Senate. Apparently, our elected officials, like most of us, can't decide if common sense should be the order of the day.

It doesn't take a food scientist, though, to figure out what my 10-year-old so aptly blurted when he overhead the news from the Golden Arches: "Why don't people stop eating what makes them fat?" Then again, that would require will power, the one thing we really, really need in XXL size.

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Study: Fructose blamed for rise in obesity

Researchers say they’ve found more evidence of a link between a rapid rise in obesity and a corn product used to sweeten soft drinks and food since the 1970s.

The researchers examined consumption records from the U.S. Department of Agriculture for 1967-2000 and combined it with previous research and their own analyses.

The data showed an increase in the use of high-fructose corn sweeteners in the late 1970s and 1980s “coincidental with the epidemic of obesity,” said one of the researchers, Dr. George A. Bray, a longtime obesity scientist with Louisiana State University System’s Pennington Biomedical Research Center. He noted the research didn’t prove a definitive link.

“Body weights rose slowly for most of the 20th century until the late 1980s,” Bray said. “At that time, many countries showed a sudden increase in the rate at which obesity has been galloping forward.”

The study is being published in the April issue of the American Journal of Clinical Nutrition.

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South Beach diet guru struggles to stay on plan

He's only human, and that means the author of the best-selling "The South Beach Diet" (Rodale, $24.95) is an admitted chocoholic who battles to keep his weight in line, just like almost everybody else.

From Katie Couric on down, Miami cardiologist Dr. Arthur Agatston - he's still practicing medicine - has been upfront about his frailties in the diet department.

"I cheated a little bit over the holidays," he responds when asked about his adherence to the world-famous plan he developed for his patients.

"My wife said I was the only one not on the South Beach diet."

That could be. His publisher says the book ranked first on the list of bestselling nonfiction last year.

Based on a low (processed) carbohydrate diet - not all carbs are bad - that includes "good" oils such as olive oil, the eating plan is aimed at preventing heart disease, lowering cholesterol and reversing adult-onset diabetes.

This is accomplished after a two-week "detoxing" period when all carbs are removed, followed by the gradual introduction of whole fruits and whole grains. This allows people to lose their carb cravings along with an average of 7-14 pounds, he says.

"We actually encourage maximizing the good carbs, rather than limiting all carbs," he stresses.

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Study: Martial Art Improves Middle-Age Fitness

If working out in the gym isn't appealing, middle-aged men and women wanting to boost their overall fitness should try martial arts training. Researchers at the Institute of Technology in Westbury, New York found that 40-60 year-olds who practiced soo bahk do, an ancient Korean martial art similar to karate, were in much better shape after three years than their more sedentary counterparts.

They had greater aerobic capacity, muscle strength and endurance, less body fat, better balance and increased heart and breathing fitness.

"Health professionals should be aware that alternative methods, such as martial arts training, can increase physical fitness of middle-aged people," Dr. Peter Douris said in a report in the British Journal of Sports Medicine Thursday.

The sedentary group had 12 percent more body fat and could not do even half the number of sit-ups accomplished by the adults who did soo bahk do for at least an hour twice a week for three years.

Soo bahk do involves hand and foot techniques to improve flexibility, strength, stamina, speed and mental focus. It dates back 2,000 years to ancient Korea.

"It appears that soo bahk do training may be a complete form of exercise encompassing all the components of fitness," Douris added.

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Dieters flock online to take weight off

Like most yo-yo dieters, Jacqueline Foss struggled with different fad diets only to watch the pounds creep back. Left with little choice, she turned to an unlikely source to help her slim down -- the Internet.

Foss enrolled in an online diet program where she recorded her weight, noted every meal in her food diary and chatted with support groups. She reached her goal of a sleek 125 pounds after six months -- losing 28 pounds from her 5-foot-5-inch frame -- and even managed to keep the weight off nearly a year later.

"It was convenient for me because I just log on from my house," said Foss, a 41-year-old software saleswoman from Syracuse, New York. "It was also private and if I failed, nobody would know but me."

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Fitness Chat with Stephanie Oakes

Comment from USATODAY.com Host: Hopefully, spring-like temperatures are warming you up for that jog in the park or bike ride outside you've been longing for.

Let Stephanie help you get in the mood to exercise outdoors while enjoying the new season.

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Rosslyn, Va.: Many of the books say you ought to rotate, weights vs. aerobics, every other day. Why can't I do cardo-kickboxing five times a week?

Stephanie Oakes: I agree we should do cardio most days of the week but you don't want to overtrain, your muscles need 48 hrs. to recover from an intense workout---especially like cardio-kickboxing. Why don't you cross train with other forms of cardio..bike, walking, running, swimming?

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Seattle: I'm in an exercise routine, which, depending on the day, has me working out at the gym near my home vs. at the work gym. I rotate between upperbody and legs each day, following Brill's "The Core" five days a week. My gym near home has some equipment that's not at my work gym. On weekends, can I do some of those favorite ones, which I didn't do on my leg days at work, for instance?

Stephanie Oakes: Sure, as long as the exercises don't isolate the muscle groups you worked on the other machines/gym.

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Alrington, Va.: Where are you on the debate about eating before a workout vs. not eating before? I know the Zone Diet suggests eating within 20 minutes of rising, but if I'm heading to the gym, should I not? "Body for Life" philosophy is to *not* eat before the gym, but I go to the gym first thing...I'm CONFUSED!

Stephanie Oakes: Are you hungry when you get up in the morning?? If your starved than eat a small portion before the gym .. if you have enough energy to workout and eat afterwards, then do it that way. Just stay away from large meals before you exercise and be sure to have a balanced meal with protein and carbs after.

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Fitness with the Sarge

The sun hasn't come up yet and Sarge is whipping his troops into shape.

"If you ate something I'm not particularly a fan of, I will make you do pushups."

This is Sarge's bootcamp. 5 days a week. Class starts at 5:50. There are no innovative new techniques. No fancy machines. Just jumping jacks, situps, running, push ups and pull ups - and a little extra motivation from the Sarge.

"Don't walk in my class, move those butts come on now!"

"There's no number, it's pain. It's when you cannot do another one, then you know you're done. Come on come on!"

"Hurt everywhere pretty much. I take Motrin every day before I come here." Laurie Steinberg organized this class, then roped her friends into it.

"Every morning that I wake up at 5:50 or 5:30 in the morning to get to the 5:50 class, I think I'm crazy. I don't know what I did, and the people that I got involved are gonna hate me for a while, but come summertime when they're putting their swimsuits on, hopefully love me again."

"I need bodies out here, if you're not sweating I'm screaming."

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The Three Golden Rules of Fat Loss

(MuscleMaster.net) - When it comes to dropping fat, there are a handful of proven, time-tested principles that can help you achieve your goals. Here’s a quick review of the three Golden Rules of Fat Loss.

Golden Rule #1: Thou Shall Cut the Carbs

Despite all the silly hype about fat consumption, when it comes to most people’s diets, the real key to dropping excess fat stores and getting leaner is to lower carbohydrate intake while raising the intake of lean sources of quality protein.

If you're looking to drop your body fat, start by cutting your carbohydrate intake in half. You’ll find this difficult to do, but it’s extremely effective. At the same time raise your protein intake by 25 to 50 percent.

To simplify, eat less bread, pasta, cereal, rice, and products made with any type of sugar. Eat more egg whites, non-fat dairy, skinless chicken and turkey breast, lean beef, and other sources of quality lean protein.

Golden Rule #2: Thou Shall Eat Small, Frequent Meals

Boost your metabolism by eating small, frequent, evenly spaced meals throughout the day. Shoot for having each meal well-balanced and roughly the same size in terms of calories.

At a minimum eat 4 meals per day . . . 5 or 6 is even better. The absolute worst thing you can do if you're trying to drop fat is overeat at one single meal. Our bodies are extremely good at storing excess calories as fat.

In simple terms, you need to avoid having one or two large meals per day. The best way to do this is to be diligent about eating those small frequent meals throughout the day.

Of course, what many people do is starve themselves at work all day and go home to a huge dinner. You'll never drop fat this way.

If you’re eating right with frequent, small meals, then you should never feel extremely hungry and never feel totally stuffed, holidays and/or every other weekend excluded!

Golden Rule #3: Thou Shall Motivate Thyself

If you want to continue to make progress on a fat reduction program, then you’ll need to keep yourself motivated.

Be sure you have your target goals clearly in mind and focus on reaching your goals in a sensible, practical, but highly-committed manner.

Remember that fat loss is not brain-surgery, but staying fully focused and committed to your goals will help make dropping that excess fat a reality.

Good Luck!

Evening Primrose Oil Overview

What Is It?

Evening primrose oil is extracted from the evening primrose plant (Oenothera biennis), a wildflower found in North America, Europe and parts of Asia. The plant's pale yellow flowers open in the evening--hence its common name--and its seeds bear the special fatty oil that is used in healing today.

In another era, Native Americans and the early settlers gathered the plant and its root to treat such ailments as hemorrhoids, stomachaches, sore throat, and bruises. It took modern research to unveil the therapeutic power contained within the seed oil: an essential fatty acid (EFA) called gamma-linolenic acid (GLA). Once processed in the body, GLA, an omega-6 fatty acid, exerts anti-inflammatory and other healing actions.

Evening primrose oil is certainly not the only source of GLA; various foods actually contain small amounts of it and the body produces GLA on its own from a number of dietary fats. But evening primrose oil offers an unusually concentrated source, with 7% to 10% of its fatty acids available in the form of GLA. Interestingly, borage oil features even more GLA (20% to 26%), and black currant oil offers rich stores as well (14% to 19%), but their effectiveness and safety for many ailments has not been as intensively examined as evening primrose oil. Nonetheless, some people prefer borage and black currant oils because they require a lower dose (at less total cost) for the same amount of GLA.

Health Benefits

The remarkably rich stores of GLA in evening primrose oil are what make it so valuable in healing. Taken internally, the body converts GLA into prostaglandins. These hormonelike compounds help regulate various body functions, controlling inflammation in some cases and promoting it in others. The prostaglandins produced from GLA fall into the anti-inflammatory category. Cell membranes also rely on the presence of GLA.

Specifically, evening primrose oil may help to:

Relieve the discomforts of PMS (premenstrual syndrome), menstruation, endometriosis and fibrocystic breasts. By interfering with the production of inflammatory prostaglandins released during menstruation, the GLA in evening primrose oil can help to lessen menstrual cramps. It may also minimize premenstrual breast tenderness, irritable bowel flare-ups, and carbohydrate cravings, and help to control endometriosis-associated inflammation.

Many PMS sufferers are found to have unusually low levels of GLA in their systems, which is why supplements might help so much. Although the oil has not been widely used in this country for treating PMS, Europeans have long used it for this condition. In women with fibrocystic breasts, the oil's essential fatty acids can minimize breast inflammation and promote the absorption of iodine, a mineral that can be present in abnormally low levels in women with this condition.

Ease the joint pain and swelling of rheumatoid arthritis. Supplementation with evening primrose oil and other sources of GLA has been shown to lessen the joint pain and swelling of this crippling disease. A six-month study reported fewer signs of inflammation in rheumatoid arthritis sufferers taking capsules containing GLA than in those taking a placebo. In another trial, the number of tender joints and swollen joints dropped significantly with GLA but not with a placebo.

Prevent diabetes-associated nerve damage. Research indicates that the GLA in evening primrose oil can help prevent--and in some cases even reverse--the nerve damage (neuropathy) so commonly seen with diabetes. In a year-long study, such symptoms as numbness, tingling, and loss of sensation in participants with mild diabetic neuropathy were less marked in those who took evening primrose oil than in those who took a placebo.

Reduce the symptoms of eczema. In some cases, eczema develops when the body has problems converting dietary fats into GLA. Getting supplemental GLA from evening primrose oil may therefore be helpful. Some studies indicate that this oil can outperform a placebo in relieving eczema-related inflammation, as well as the itching, oozing, and flaking associated with this condition. By taking GLA, eczema sufferers may tolerate reduced doses of steroid creams and drugs--many of which cause unpleasant side effects. Not all studies point to such benefits, however, and many conventional doctors remain skeptical.

Help treat acne and rosacea. By working to dilute sebum, a thick oily substance that is oversecreted in some people with acne, the essential fatty acids in evening primrose oil may reduce the risk of pores becoming clogged and lesions developing. The oil's EFAs help treat rosacea by reducing inflammation, controlling cells' use of nutrients, and by producing prostaglandins, which stimulate the contraction of blood vessels.

Alleviate inflammation associated with lupus. Inflammation in the kidneys, joints, skin, and other areas of the body caused by this condition may subside as a result of evening primrose oil's anti-inflammatory actions. Taking the oil may lower elevated cholesterol levels in those suffering from lupus as well.

Lessen numbness and tingling. By helping to keep the myelin sheaths that cover nerve fibers healthy--and communication between the brain and nerve cells functioning smoothly--the essential fatty acids in evening primrose oil may help to reduce or prevent numbness and tingling in the feet, hands or legs.

Combat damage from multiple sclerosis. The abundant supply of essential fatty acids in evening primrose oil may be valuable in minimizing the inflammation associated with this progressive nerve disorder. The fatty acids may also contribute to healthy nerve development when taken over time. It is important to initiate supplement use as soon as possible after diagnosis.

Treat Alzheimer's-related memory deficiencies. By boosting the transmission of nerve impulses, evening primrose oil may be valuable in treating this progressive brain disorder.

Protect against the effects of aging. As the body ages, it loses its ability to convert dietary fats into GLA. Because this essential fatty acid is involved in so many body processes, taking evening primrose oil can help to compensate for any deficiencies in GLA.

Counter impotence and female infertility. By promoting blood flow, the GLA in evening primrose oil can help treat a primary cause of male impotence--compromised circulation leading to impaired penile blood flow. The oil is often taken with vitamin C and ginkgo biloba for this purpose. In addition, when the oil is taken long term, GLA can help prevent blood vessel narrowing, often a consequence of plaque buildup from high cholesterol. By improving uterine function, GLA may also help those who are unable to conceive.

Alleviate Raynaud's disease symptoms. One study found a benefit in gently rubbing evening primrose oil directly into fingertips numbed by this circulatory disorder. The oil's GLA content is thought to be responsible for the improvement. The toes may benefit from this treatment as well, although the oil's effect on toes was not examined in the study.

Nourish nails, scalp, and hair. The rich stores of essential fatty acids in evening primrose oil not only prevent nails from cracking but also help to keep them generally healthy. In addition, the essential fatty acids nourish the scalp, making the supplement potentially valuable in treating a variety of hair problems.

Prevent alcohol withdrawal symptoms. GLA prompts the brain to produce a specific type of prostaglandin called prostaglandin E, which works to prevent withdrawal symptoms such as depression and seizures by indirectly protecting the liver and nervous system.

Special tip:

--Equivalent amounts of GLA (240 mg a day) can be obtained from daily dosages of 1,000 mg of borage oil or 1,500 mg of black currant oil.

For most of the ailments mentioned: Take 1,000 mg evening primrose oil three times a day. This provides 240 mg of GLA over the course of a day.

For diabetes: Take 1,000 mg evening primrose oil three times a day, along with 1,000 mg of fish oils twice a day.

For Raynaud's disease: Massage the oil from one or two opened capsules into the fingertips or toes. Or take 1,000 mg evening primrose oil three times a day.
Be sure to check out our Dosage Recommendations Chart for Evening Primrose Oil, which lists therapeutic dosages for specific ailments at a glance.

Guidelines for Use

By taking evening primrose oil (or other GLA sources) with food, you will not only help ensure good absorption of GLA but possibly minimize any unpleasant side effects.

Be sure to buy evening primrose oil from a reliable manufacturer; cheap substitutes such as soy and safflower oils have been found in some commercial products.

Particularly when treating PMS and related discomforts, it's important to ensure proper conversion of evening primrose oil into GLA by taking it with a high-quality multimineral (it should contain zinc, vitamin C, vitamin B-complex vitamins and magnesium).

A small amount of vitamin E added to evening primrose oil products reportedly slows the rather rapid breakdown of important fatty acids; opt for vitamin E-enhanced products when possible.

It may take two to six months to see effects for skin, hair and nail problems.

General Interaction

Evening primrose oil may increase the risk of temporal lobe epilepsy in schizophrenic patients taking phenothiazine epileptogenic drugs.

There are no other known drug or nutrient interactions associated with evening primrose oil or its contained essential fatty acids.

Possible Side Effects

Bloating or abdominal upset develop in a small percentage (about 2%) of those participating in evening primrose oil studies.

Cautions

Data to support the safety of long-term use of evening primrose oil are not available. There have been few or no reports of toxic reactions to evening primrose oil over nearly two decades of widespread use as a supplement, however.


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Useful Links:

berkeleywellness.com: Evening Primrose Oil Article

Tennis Fitness

Play tennis? Few sports cause as many injuries to out-of-shape, middle-aged Americans. Why is this? Because, in reality, tennis requires at least a minimal level of fitness in order to prevent injuries and/or win occassionally. Here's a great article on fitness for tennis.

Taking a step toward fitness at work

Choosing the stairs over elevators and escalators is among the activities suggested by the U.S. Surgeon General to achieve a recommended 30 minutes per day of moderate exercise.

The Surgeon General's recommended a 30-minute minimum, notes Mary Concannon, osteoporosis prevention coordinator for the state Department of Health. It can be broken up into segments throughout the day, so a 5- or 10-minute climb counts.

"People who make modest lifestyle adjustments, such as parking the car further away or climbing the stairs, get the same results as people who go to the gym," she says. "And they tend to stick to their programs."

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Winsor Pilates Infomercial Wins Award

The Electronic Retailing Association held its 2003 annual convention in Las Vegas and the "Best Infomercial Product" award went to Winsor Pilates.

The spot, produced by infomercial heavyweight Guthy-Renker, features famed fitness trainer Mari Winsor and her "dynamic sequencing" Pilates regimen. The total body workout creates long, lean muscles and helps you sculpt, strengthen and slim down your body.

The Winsor Pilates package promoted through the infomercial includes three exercise videos, a sculpting journal, a meal plan and travel guide to key exercises. Over 4 million units have been sold through this successful campaign. The infomercial is hosted by television personality Daisy Fuentes with testimonials from celebrities such as Minnie Driver, Penelope Ann Miller and Danny Glover.

Guthy-Renker was founded in 1988 by Co-Chief Executives Bill Guthy and Greg Renker and is based in Palm Desert, California.

The Electronic Retailing Association has more than 450 members, which market products directly to consumers through television, radio, Internet and wireless media.

Source: The Desert Sun

Dash of indulgence key to fitness recipe

Here's a fantastic article about the realities of the fitness struggle many people face:

I'M not proud of my health and fitness record. I remember many a night sitting up late, eating Tim Tams, watching those infomercials about fantastic mechanical monsters that tighten butts and strengthen abs, and feeling as if by watching all that exertion I was somehow getting fit.

Then there were my day-time viewing habits, where I'd turn on to people puffing on treadmills and doing aerobic things, whilst eating my last unhealthy meal before the health diet, which I was always going to start tomorrow.

It is unbelievable how much weight I put on in those pre-fitness binges, how many cigarettes, coffees and alcoholic beverages I downed before giving up for good, before beginning those fitness campaigns that were invariably delayed by life-trauma, work pressures, or simple laziness.

When I did finally start, I'd go to the other extreme -- approaching fitness with the severity and rigidity of an army lieutenant, taking my aberrant side under control.

Hup, hup, hup I'd breathe down my own neck, forcing my feet to pedal on those exercise bikes, forcing my body to lift and twist and pant.

No alcohol, no chocolate, no meals out, no fun. Not able to go to parties because the temptation was too great. Losing weight, losing friends, losing life-force.

And then, feeling deprived, feeling lonely, bullied, and cut off from pleasure and joy, I'd find myself at a party having not one drink but three, and in my drunken state eating half the chocolate birthday cake, and later, at home, another few Tim Tams.

Which then made it impossible to get up and exercise the next day as guilt and feelings of worthlessness crept in.

This is the real health and fitness treadmill that many people I talk to are on -- which is why so many fitness related illnesses rule the Western world...

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Obesity-related problems could consume 1 in 5 health-care dollars

America's obesity problem is going to have an almost crippling effect on our healthcare systems. Click here to find out why.

Exercise to Improve Your Body and Your Brain

Here's a great article on exercise from Dr. Mercola, one of the most knowledgable "natural health" experts on the Web.

Atkins diet and depression?

A new study shows that the low-carb Atkins diet may contribute to depression. Click here and here.

Shock your stomach to lose weight!

This doesn't seem very pleasant (but I guess 'stomach stapling' isn't either): Electrical stimulation of stomach suppresses appetite to help weight loss

A Pedometer and a Plan

Here's an interesting article about a fitness program in Indiana that promotes walking (10,000 steps per day) and using an electronic pedometer to count your steps.

More Carbs, More Exercise = More Weight Loss

A very interesting study recently proved something that most health experts already knew: people who eat the most carbs and do the most exercise always lose the most weight. But they eat the GOOD kinds of carbs, namely veggies, fruits, and whole grains - NOT potatoes, white bread, white rice, etc. Check out the article if you get a chance.

New Pilates Fitness Magazine

In case you live in a cave on a deserted island in the middle of the South Pacific you've probably heard of Pilates, a form of exercise that has literally exploded in popularity in the past 2 years. Something that always suprised me though was the lack of fitness magazines dedicated only to Pilates style exercise. The women's fitness mags regularly run Pilates articles but there was never a publication totally focused on the Pilates Method. Well, that has changed. The first of what I'm sure will be many magazines dedicated to this popular and effective exercise style has just been announced: Pilates Style Magazine. It's planned for a Fall release and you can sign up to be notified at their web site. By the way, if you're not very familiar with Pilates there are some very good Pilates info sites as well as an entire directory of local Pilates studios available online.

Fitness industry responds to baby boomer workouts

Good news for middle-aged Americans who want to get - or stay - in shape!

Experts Advise Consumers to Buy Fitness Memberships on Monthly Basis

Find out why buying a 1 or 2 year gym membership could be a big mistake. Click here to read this great article from the Miami Herald.

Chinese Cocktail Weight Loss Therapy

What at first sounded like a very bizarre method of losing weight (possibly involving "Chinese cocktails") turned out to be a very sound solution for the growing obesity epidemic. China's "brand-new overall solution plan" involves - surprise! - healthy, balanced meals, avoiding sugar, daily exercise, drinking plenty of water, and not eating too late in the day. Wow, I knew the Chinese were smart!