ASK Julie MED RD LD

Why do some people have a more difficult time losing weight than others?

We all know people who can eat whatever they want and never put on an ounce (though oftentimes the pounds do sneak up on them as they age).  Genetics clearly is a factor in how easily someone loses weight. Also, gender differences play a role. When men lose weight they tend to lose abdominal fat first, whereas women have a more difficult time losing abdominal fat. However, there are additional, more controllable contributors.

First, muscle mass is directly proportional to metabolism, and thus calories burned.  People who have a large muscle mass burn more calories and can more easily lose weight when they control caloric intake than someone who has a low muscle mass.  Therefore, if you want to optimize your weight loss success incorporate strength training into your routine in order to build muscle mass and increase overall metabolism.  This also helps to ensure that any weight you do lose will be fat and not muscle.  Keep in mind that your metabolic rate will still stay high even once you’ve lost weight.

Secondly, people who have more weight to lose initially experience rapid weight loss when they decrease their caloric intake and increase physical activity.  This is because their baseline is often a very high calorie diet.  For example, if someone who weighs 250 pounds and normally eats 3000 calories per day, if he/she cuts back to 2200 calories per day and expends 300 more calories per day with exercise, he/she can easily lose two pounds in one week.  On the other hand, if someone who weighs 125 pounds and normally eats 2200 calories per day cuts back to 2000 calories per day and expends 200 more calories per day with exercise, he/she will only lose about .75 pound in a week.  This reality partly explains why contestants on the Biggest Loser can drop exorbitant amounts of weight each week.

Finally, behavioral factors cannot be ignored.  Some people are more successful at losing weight because they are better able to adhere to a lower-calorie diet and regularly engage in physical activity.  In the end, it comes down to calories.  In order to lose weight you have to expend more calories than you consume.  It takes about a 3500 calorie deficit to lose one pound.  Start keeping track of your intake and approximate your expenditure. You should start to see the pounds come off, though some people may lose more quickly than others.  If you continue to cut calories and increase physical activity and you still don’t notice any weight loss consider checking in with your doctor. It’s possible that you could have a medical condition that’s preventing you from being able to lose weight.

Julie MED RD LD

Check us out at www.everythingantiaging.com.

Is it ok to continue exercising even if I am pregnant?

Q: I am 18 weeks now and really starting to pack on extra pounds, and I was wondering if it is really ok that I continue working out throughout my pregnancy?

A: Of course it is! It isn’t only healthy for you but for your beautiful baby too!

For many moms-to-be, the news of a pregnancy is filled with excitement, anticipation, anxiety and a newfound commitment to do everything right for the growth and development of a healthy baby. The question of whether to continue or begin an exercise program to optimize health for both mom and baby often arises. The first step to help answer this question is a visit to your doctor. While exercise during pregnancy is usually encouraged, under some circumstances exercise can be detrimental to both the expecting mother and the growing fetus. Only after a thorough clinical evaluation can a physician determine your exercise risks, if any.

Exercise during pregnancy offers many physical and emotional benefits. For example, a good exercise program may help relieve common problems associated with pregnancy, such as excessive weight gain, swelling of your hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation. You also can look forward to improved posture and circulation, reduced backaches, and increased mood and energy. Plus, you’ll feel better knowing you’re doing something good for yourself and your baby.

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women who have been cleared to exercise by their physicians engage in at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. Walking, swimming, cycling and moderate-intensity aerobics are highly effective and generally safe during pregnancy, even for beginners. Running, racquet sports, and strength training when done in moderation are safe for pregnant women who had been participating in these activities prior to pregnancy. While strenuous activity may be associated with intrauterine growth restriction, under physician guidance it may be safe for athletes to continue a vigorous program.

When designing your exercise program, take into account the changes you’re experiencing —new body alignment, different posture, reduced strength and endurance, and extra weight (up to 25 to 40 pounds), which places stress on your joints and muscles and makes your heart work harder. The key is to let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted too quickly.

After the first trimester, all pregnant women should avoid exercises that require them to lie on their backs in a supine position. This can cause you to feel dizzy when you stand up and it also decreases blood flow to you and your baby. Also avoid sports and activities with increased risk of trauma or falling, such as ice hockey, soccer, basketball, gymnastics, horseback riding and downhill skiing. Scuba diving can be fatal for a developing fetus.

Since you’re exercising for two, you should pay close attention to signs that something is not right for either you or your baby. If you experience any of the following symptoms, stop exercising and call your physician:

- Vaginal bleeding

- Shortness of breath before exercising

- Dizziness

- Headache

- Chest pain

- Muscle weakness

- Calf pain or swelling

- Preterm labor

- Decreased fetal movement

- Amniotic fluid leakage

Julie MED RD LD

Check us out at www.everythingantiaging.com.

Is Creatine Ok For Women?

I’ll start to answer this question by first summing up what creatine is and what it does. Creatine is found primarily in fresh meats and is stored in our skeletal muscles. It’s difficult for individuals to get optimum amounts of creatine through food alone which is why it’s become such a popular supplement.  You should understand that creatine gives you energy to work out longer and harder and it’s your workout routine that will determine if you get fit or bigger. If you do a routine to trim up and get fit – then you will not get bigger. Remember creatine does not create muscle mass, but what it does is it helps your muscles get the nutrients they need to perform, recover and grow.
So is it safe for women to use creatine? Yes. Most women’s diet contain creatine already through the foods they eat! Did you know that ladies?

Aside from strength and energy gains one potential side effect women may have to overcome when taking creatine is bloating. The bloating is an overall body bloat. It’s not like your typical “monthly bloat.” You will carry the water weight in your muscles, so the more muscle you have the more you may notice the water weight. There are now some creatine supplements made specifically for women that have additional supplements mixed in with the creatine that are supposed to relieve bloating and water retention. Before investing in a female only version of creatine women may consider starting with creatine monohydrate for 30 days (you must take it everyday for it to work). Since not everyone experiences the bloating effect when taking creatine you may be able to get away with taking it as a stand alone supplement. If you experience the benefits of creatine after 30 days but notice the bloating switch to a female version and see if this reduces the water retention.
Creatine can benefit anyone who simply wants to increase their athletic performance on the field or in the gym. Whether it’s hardcore weight training, spinning, yoga, or your morning run creatine can offer a boost to your typical workout routine.

Julie MED RD LD

Check us out at www.everythingantiaging.com today!

Why do some people have a more difficult time losing weight than others?

We all know people who can eat whatever they want and never put on an ounce (though oftentimes the pounds do sneak up on them as they age).  Genetics clearly is a factor in how easily someone loses weight. Also, gender differences play a role. When men lose weight they tend to lose abdominal fat first, whereas women have a more difficult time losing abdominal fat. However, there are additional, more controllable contributors.

Amount of Muscle Mass – First, muscle mass is directly proportional to metabolism, and thus calories burned.  People who have a large muscle mass burn more calories and can more easily lose weight when they control caloric intake than someone who has a low muscle mass.  Therefore, if you want to optimize your weight loss success incorporate strength training into your routine in order to build muscle mass and increase overall metabolism.  This also helps to ensure that any weight you do lose will be fat and not muscle.  Keep in mind that your metabolic rate will still stay high even once you’ve lost weight.

Different Starting Points – Secondly, people who have more weight to lose initially experience rapid weight loss when they decrease their caloric intake and increase physical activity.  This is because their baseline is often a very high calorie diet.  For example, if someone who weighs 250 pounds and normally eats 3000 calories per day, if he/she cuts back to 2200 calories per day and expends 300 more calories per day with exercise, he/she can easily lose two pounds in one week.  On the other hand, if someone who weighs 125 pounds and normally eats 2200 calories per day cuts back to 2000 calories per day and expends 200 more calories per day with exercise, he/she will only lose about .75 pound in a week.  This reality partly explains why contestants on the Biggest Loser can drop exorbitant amounts of weight each week.

Change in Behavior – Finally, behavioral factors cannot be ignored.  Some people are more successful at losing weight because they are better able to adhere to a lower-calorie diet and regularly engage in physical activity.  In the end, it comes down to calories.  In order to lose weight you have to expend more calories than you consume.  It takes about a 3500 calorie deficit to lose one pound.  Start keeping track of your intake and approximate your expenditure. You should start to see the pounds come off, though some people may lose more quickly than others.  If you continue to cut calories and increase physical activity and you still don’t notice any weight loss consider checking in with your doctor. It’s possible that you could have a medical condition that’s preventing you from being able to lose weight.

Julie MED RD LD

Check us out at www.everythingantiaging.com for all of your supplement needs.

Is it true that eating after 8pm can make you gain weight?

The idea that eating late at night leads to greater weight gain has long been a source of interest and debate. Most nutrition experts have felt that this is not necessarily true. The common teaching is that if people eat more than they expend, then they will gain weight – regardless of whether the calories come from breakfast, dinner, or a late night snack.  However, there have been few high quality studies to confirm that calories eaten at night are metabolized the same as calories eaten during the day. In fact, an experimental study last year found that mice who ate the majority of calories during their typical sleeping hours did gain more weight than mice that ate on a more regular schedule, despite consuming the same number of calories and engaging in equal amounts of physical activity. However, as we all know, results from a study in mice cannot be directly extrapolated to humans. Those human studies are still yet to be done.

Of course, another explanation for why late-night eaters may tend to put on more weight than people who rarely eat after a certain time, such as 8pm, may be that people who eat a lot of food late at night consume more calorie-dense foods and thus eat more total calories which can cause weight gain. It’s probably not when you eat that’s the problem, but rather what and how much. If you find yourself mindlessly eating chips at 10:00 at night while watching TV, then it might be helpful to reverse this fat-promoting behavior by making a behavioral plan which may include not eating after 8:00pm. Or, you could try any number of the following tips to help train your mind and body to be mindful of your food intake and eat when you’re hungry and stop before you’re too full.

1. Avoid tempting situations. If you struggle to break the habit of nibbling on junk food late at night, make a plan to decrease availability of those foods.

2. Self monitor. One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. While it can be tedious to keep a daily food log, this practice is highly effective. For one week maintain a detailed food log listing the type and amount of food eaten complete with calories, time of intake, hunger ratings, emotions, and activities at the time of eating. Also record the types and amounts of physical activity.

3. Practice behavioral substitution. Many people turn to food when bored or stressed. Before raiding the refrigerator or pantry, ask why you are eating. If it is for any reason other than hunger, vow to substitute alternative behaviors to eating.

4. Retrain your brain – and taste buds. Commit to eating a healthy, well-balanced diet which includes portion-controlled servings of a few of your favorite foods. This way the deprivation and cravings are minimized, and you might be shocked to find that after a while, the fat- and sugar-filled foods which were once so desirable lose much of their allure.

Staff – Everythingantiaging.com

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Help! Are All Fats Bad?

Q: What Kinds of Fats Are Good to Include In My Diet? Or are they all bad?

A: It turns out that not all fat is “bad.”  While it is true that fat contains 225% more calories per gram than protein and carbohydrates (9 calories per gram for fat versus 4 calories/gram for protein and carbohydrate) and thus it must be consumed in moderation for weight control, certain fats possess extraordinary health benefits.  Others however deserve their bad reputation for promoting heart disease, obesity, and poor health.

The dietary teaching of the 1990s warned Americans to avoid fats at all costs.  This energy-dense stuff would cause fatness, artery clogging, and myriad other harmful health effects.  Terrified, dieters turned to all the “low fat” products they could find.  Eager to capitalize on the craze, food manufacturers cut the fat and loaded up on the sugar) to offer an abundance of highly-processed “fat free” crackers, cookies, chips, breads, and ice creams.  Dieters consumed these products in massive quantities, but yet Americans continued to get fatter.

Meanwhile, across the Atlantic in the countries bordering the Mediterranean Sea, the healthiest eaters in the world continued to relish olive oil, fatty fish, nuts, and other very healthy, high-fat foods.  Now well-established as the most heart healthy way of eating, the Mediterranean diet is based on an eating plan which contains significantly more calories from fat (about 35-40% of calories) than what the American Heart Association has historically recommended (<30%).  However, as research demonstrating the beneficial effects of the Mediterranean Diet accumulates, the dietary teaching in the United States is changing gears.

Good Fat vs. Bad Fat -

GOOD FATS

In general, unsaturated fatty acids are the more heart-healthy fats.  The most heart healthy of the unsaturated fats are monounsaturated fats and a certain type of polyunsaturated fat.   Monounsaturated fat increase HDL (high-density lipoprotein), the “good cholesterol” which helps to reduce atherosclerosis and cardiovascular disease. Common sources include olive, canola, and peanut oils. Essential fatty acids are a type of polyunsaturated fat that must be obtained from the diet.  Unlike other fats, the body cannot produce omega-3 or omega-6 fatty acids. Omega-3 is an essential fatty acid found in egg yolk and cold- water fish like tuna, salmon, mackerel, cod, crab, shrimp, and oyster. Omega-3 fatty acids promote a healthy immune system and help protect against heart disease and many other diseases.  They also contribute to reduced blood clotting, dilation of blood vessels, and reduced inflammation.  Americans tend not to get enough of omega-3 fatty acids. A Mediterranean Diet includes at least two servings of omega-3-rich cold-water fish per week.

BAD FATS

Saturated fats are “bad fats” because they increase levels of LDL (low-density lipoprotein), the “bad” cholesterol which leads to atherosclerosis and cardiovascular disease.  These fats contain no double bonds between carbon atoms making them typically (but not always) solid at room temperature and very stable.  Think of a stick of butter as an example.  Foods high in saturated fat include red meat, full-fat dairy products, and tropical oils like coconut and palm.  Saturated fat should be avoided with no more than about 10% of total daily calories from saturated fat.

Trans fat, listed as “partially-hydrogenated”  oil on a food ingredient list, results from a man-made effort to make unsaturated fat solid at room temperature in an effort to prolong its shelf life.  The process involves breaking the double bond of the unsaturated fat.  The product is a heart-damaging fat that increases LDL cholesterol even more than saturated fat.  Due to legislation requiring food manufacturers to include the amount of trans fat on the nutrition label if it is more than 0.5g per serving, many processed foods that used to be high in trans fat such as chips, crackers, cakes, peanut butter, and margarine are now “trans-fat free.”  Check the label and look on the ingredients list for “partially hydrogenated” oil to determine if a food still contains trans fat.  If so, avoid that food.

In sum, what kinds and how much fat to eat is not as simple as we once thought.  The old rule of the thumb that “all fat is bad” has proven incorrect.  For weight management it still comes down to calories, regardless if they come from fat, protein, or carbohydrates, you must consume fewer calories than you expend to lose weight.  But for optimal health, it turns out that the equation is a little bit more complicated.

Julie MED RD LD

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What is the best method for determining an individual's ideal body weight?

To determine ideal body weight, individuals should not rely solely on a bathroom scale, height-weight tables, or percent body-fat measurements.

Sound nutrition and exercise science principles, along with common sense, mandate that individuals should avoid setting ”hard and fast” body-weight goals. Rather, they should strive for achieving a level of body weight that is compatible with a healthy lifestyle (i.e., sensible eating, regular exercise, etc.).

All factors considered, the body weight that results from adopting such a lifestyle should ultimately be considered as the ideal union between an individual’s wellness level, genetic potential, and a state of reality.

What represents a safe, realistic, and, perhaps more importantly, attainable body weight for an individual will depend (to a large extent) on the following factors:

- Medical History

- Family History

- Body Composition

- Body Fat Distribution

- Functional Ability

You can find out what your ideal body weight should be by seeing your physician or asking a trained fitness professional.

Julie MED RD LD

I'm not overweight, but my body fat says I am...Julie, Help!

Q: Like I said, I am not overweight or obese by any means, but my body fat is 27 percent according to my trainer, and my BMI is not good. My body fat percentage is high according to my trainer and physician. Do I need to diet more than I already am without starving myself practically?

A: If your weight falls within a normal range, you do not need to shed pounds for more than personal reasons, but you should definitely lower your body fat percentage. More than 25% body fat puts you at an increased risk for chronic disease. Burn fat and build muscle with a more intense cardio and strength training regimen to up your lean body mass percentage, and eat smaller meals and snacks more frequently to maintain a speedy metabolism.

Julie MED RD LD

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Are there any tricks to controlling a food craving?

First you need to know what’s causing it. Often, plain old hunger makes us “jones” for a particular food. Cravings are a normal and natural response to underfeeding yourself and can be prevented simply by planning and eating enough throughout the day. To stay satiated, I recommend eating three similarly caloric meals and one or more planned snacks daily. If the craving lingers after making this alteration, it may be emotionally based. Try distracting yourself for 20 minutes (the usual length of a craving) by chatting on the phone or taking a walk around the block.

If distraction doesn’t do the trick, you might have “head hunger”. Identify the food you’re yearning for: Is it chewy/crunchy or smooth/creamy? If it’s the former, there’s a good chance that you’re angry, anxious, frustrated, stressed or resentful. Ask yourself, What do I want to chew on in life right now? Spangle Smooth/creamy foods are often associate with “empty emotions” like loneliness, sadness or a lack of recognition. Ask, What am I missing in my life at this moment? Whatever the answer, follow up with the bigger question: Will food get me what I need? Once you realize that eating won’t resolve your problem, you can focus on what’s really eating you.

Julie Riggs MED RD LD

Recent research has shown that individuals on low-carbohydrate diets lowered their blood pressure levels more so than those who ate a low-fat diet. These findings caught my eye since most people are more interested in cutting fat out of their diets than counting carbs, so I read on.

Twenty grams or less, was the first statement that truly caught my eye in regards to this study! But what really surprised me about this it was the diet that the low-carb participants were given to eat. They were allowed only 20 grams or less of carbohydrates per day–the equivalent of 1 medium apple or 1 standard slice of bread. This started me thinking about the possible dangers of a low-carb diet.

Downsides of a Low-Carb Diet

The body of an average person who is eating only 20 grams of carbs a day is going to have a lot of trouble finding enough carbs to produce the glucose that the brain absolutely must have to function properly. Since carbs are our body’s chief source of energy, if the body is not getting enough of them, it must turn to “Plan B”: breaking down its own fat stores (aka lipolysis) in order to produce  the amount of energy we need day to day.

The trouble with plan b is that you can end up in serious trouble. Although lipolysis sounds pretty attractive, when your liver starts breaking down fat for fuel, one of the byproducts of this fat metabolism are fatty acids called ketones or ketone bodies. If ketones build up in the blood, they will initiate a process called ketosis, which leads to unclear thinking, diminished energy, bone disease, and possible kidney issues. One of these ketones is acetone, an organic solvent as well as a material used in making plastics. Not surprisingly, acetone is potentially toxic to the body!

Figure out and determine a safe level of carbs to suit your daily needs. So, if you’re planning to embark on a low-carb diet, discuss with your doctor and dietitian the possible risks, including ketosis. Ask them what constitutes a realistic or “livable” carb level. This may not only help you eat more healthy fruits, vegetables and whole grains, but may also help your body avoid breaking down fat and muscle to make essential glucose.

To put dietary carbs into perspective for you, the daily Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. If that amount seems too high for your purposes, try to go no lower than 70 grams a day, to minimize your long-term risks of ketosis.

Two fruits, 2 veggies, and 2 starches, for example, contain a total of about 70 grams of carbs. Aiming for at least 100 grams of carbs a day is an even  better bet to ward off or get out of ketosis. And choosing a healthy variety of fruits and vegetables will help increase the vitamins, minerals, and fiber in your diet.

Julie MED RD LD

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