Walking for Health

Do you know what pairs nicely with our weight loss program? Light activity!  One simple and easy form of this is walking.  That's because walking is a safe and an effective way to get in regular activity.  Plus, it offers many health benefits.  For example, in the Journal of the American Heart Association they found that the benefits of walking in regards to longevity was equivalent whether people got in their steps in one long walk, or fewer shorter walks. What mattered most was that the walking was regular. Also, walking helps with mobility - especially with older adults. Specifically, one study in 2014 found that a "regular program of physical activity can preserve independence among older men and women." 

It is helpful to eat a healthy diet, but regular exercise enhances the health benefits you receive.  It's best to have a combination of exercise and nutrition. A healthy diet consisting of quality foods like fruits and vegetables, healthy fats, and lean proteins ensures that you are meeting your nutrient needs, as well as fueling your body for an active lifestyle. Activity helps maintain our muscles and respiratory capacity. We should never think that one is better than the other, rather that a healthy diet and regular exercise complement one another. They both help achieve and maintain a healthy body weight, and reduce our risk for chronic diseases.

So, if you aren't already put on a pair of comfortable shoes and go for a walk!

Reference: Health & Nutrition Letter, Tufts University, Walking: Key To Staying Active and Independent (p.4).

Diet-Related Inflammation

We all know that healthy eating has its benefits.  One such benefit is preventing inflammation.  Did you know that some eating patterns can increase or decrease inflammation in your body?  That said, let's look at one kind of diet-related inflammation - colorectal cancer.

Colorectal cancer is the third most common cancer diagnosed in the US.  Also, studies have shown that there are dietary factors associated with a higher risk of this cancer.  Foods like processed meats unfortunately are linked to increasing your risk. One study in JAMA Oncology showed that people who followed dietary patterns that were most likely to cause inflammation had a 32% higher chance of developing colorectal cancer compared with people who followed a dietary pattern that was least likely to cause inflammation.  That's something to think about! However, since this was an observational study it does not necessarily prove that the anti-inflammatory nature of these foods offers protection as there may be other properties from this diet that could be at work.

So, what are proinflammatory foods?  These would include foods such as red and processed meats, organ meats, and sugar-sweetened beverages.  On the flip side, diets that were high in dark green and leafy vegetables, dark yellow vegetables, tea, and coffee were found to be anti-inflammatory.

What does this all mean for you?  Right now, research has shown that being physically active and maintaining a healthy weight helps with reducing your risk of getting colorectal cancer. Additionally, eating a healthy diet containing green leafy vegetables and low in red and processed meat, refined grains, and sugar-sweetened beverages is also beneficial.

Reference:  Health & Nutrition Letter, Tufts University, Diet-Related Inflammation and Colorectal Cancer (p.3).

Do I Really Have To Eat Leafy Greens?

"Do I really have to eat leafy greens when I follow your plan?", is a question that comes up often.  To answer it simply, yes you need to eat your leafy greens.  Here's why.

A new study in the journal Neurology found that when retirees ate one to two servings of leafy greens daily they were 11 years younger mentally on cognitive tests. That's significant!  The reason why is from the brain protecting nutrients leafy contain like folate, vitamin K, and lutein. For example, lutein has shown to reduce inflammation that can cause degenerative diseases. Also, folate may help with producing less amyloid plaques that are central to Alzeimer's.

In addition to including more leafy greens like kale, spinach, collards, and lettuce you can also include foods like edamame, asparagus, avocado, and artichokes.  It's like they say, let food by thy medicine!

Reference: Eating Well, May/June 2018, Your Brain on Salad (p.50).

Personalized Nutrition - Do We Really Need It?

You have probably heard by now about a lot of so called personalized nutrition plans, but do you really need a just-for-me diet?  These type of plans tout that we are not the same as everybody else.  Then they promise a plan that finds just what foods are uniquely "right" for you.  The bigger question is, do you need to make nutrition personal?

Right now, there are a few different programs out there that you can try.  Some plans focus on your genes. Keep in mind it is not clear just how much those genetic markers can help you. Plus, what they do tell you are things you might already know about yourself like whether or now it's revealed that you are at a higher risk of high blood sugar, low HDL,  high triglycerides, high blood pressure, excess weight, low vitamin D levels, lactose intolerance, and metabolizing caffeine slowly. Even a regular checkup can tell you about your blood pressure, blood sugar, triglycerides, weight, HDL and vitamin D levels. Did you know that non-genetic risk factors are more important when it comes to type 2 diabetes?  Something to think about, right?

Next, there has been a lot of information out there about our microbiome.  It is true that are gut has trillions of microorganisms. However, supposed plans that claim to give you a diet to help with your microbiome have little evidence to back it up!  It's not to say that work in this field is not interesting, but right now only links have been revealed, not actually what explains the link. In addition, most of us have no idea which bacteria we have more of, and if we did no one knows how to alter these microbes in your gut.

Then there's secret formulas that are used when companies say they are partnering with experts in the fields of biology and nutrition, but they keep the evidence a secret.  When things are kept secret we have no idea what is happening, and if what's being done is truly effective. 

At the end of the day good advice seems to be ignored because people are paying attention to flashy marketing claims.  Unless you have a specific allergy or sensitivity to certain foods there is some general advice that is sound. That said, here is some advice that has held true for some time, but we need to follow it.

1. Eat more vegetables and leafy greens
2. Eat lean proteins 
3. Eat healthy fats from nuts, seeds, olive oil, and avocados
3. Limit or avoid processed meats and fried foods
2. Limit or avoid added sugars and refined grains
3. Limit or avoid packaged convenient, hyper-palatable , ultra-processed food

Reference: Nutrition Action, May 2018, Personalized Nutrition (p.3-6).

Losing Weight Can Be Fun!

Many of you who are overweight have probably heard a few of the following: Being overweight is associated with health risks, two-thirds of people are overweight, and that being overweight can complicate chronic conditions.  Plus, you may feel like you need to lose weight now!  Then you may have thought that means that I need to stop eating my  favorite foods, change my eating habits, and start being active. 

When you start changing your eating habits you may feel like you are already dealing with learning to say “no” to your favorite foods, and adopting activities that seem difficult and challenging, especially where exercise is concerned. With that in mind, have you ever thought that exercise can be fun, even relaxing or stress relieving? 

Here are five suggestions for activities that you can try this weekend that are both fun and burn a ton of calories:

1. Take a walking tour of a town/city.  First of all you will be getting some fresh air.  Plus, walking is a great activity! To make it fun try mapping out your town or city of interest with some places you would like to visit.  Maybe you have some historic sites you could see.  While you're at it why not invite friends or family to join you? To make the most of your day be sure to stop from time to time, bring water and a healthy snack, and most importantly go at your own pace.
2. Dance the night away. Some of you may be interested in dancing.  Why not see if your community offers group lessons and get involved.  This can be fun because you can get dressed up and bring a friend for a social activity. Plus, let's not forget the music! 
3. Become a dog walker. Do you like dogs? If you do this could be an avenue to pursue.  While getting in some nice walking, you can make some money and hang out with a cute companion! Did you know that there are actually dog walking apps such as "Wag!" where you can actually get paid to walk dogs. Or, you could just do it as a favor for friends or neighbors. Walking is a great, low impact exercise that works well when you are on a weight loss plan.
4. Play a game. Did you know that you can use video games to help you be more active? So, if you like video games and are looking to be more active you could try "Wii Fit!" or "Dance, Dance Revolution"!
5. Jump! Want to feel like a kid again?  Try visiting a trampoline park or take an an urban rebounding class. This is great form of exercise because it's low impact and easy on your joints while providing you a cardio workout! And, if you like it you can buy your own portable trampoline for your home.

Reference: 15 May 2018, Can't Losing Weight Be Fun?, http://www.robard.com/blog/post/2018/05/15/can-t-losing-weight-be-fun.aspx?utm_source=mailchimp&utm_medium=email&utm_campaign=blogpromotion&utm_content=05152018&utm_source=RC+%26+ND+Prospects&utm_campaign=b71e8b195a-BLOG_PROMOTION_2017_10_18&utm_medium=email&utm_term=0_cec7f3976b-b71e8b195a-393837989

Is Fast Food Making You Overweight?

Most of us have noticed that things need to be fast these days.  That includes food!  However, though there are some modern day conveniences with making things fast, it does not always make things better.  This is especially true with fast food.  Sadly, the trade off is fast weight gain. 

Did you know that according to a 15-year study of 3,000 adults, people who visited fast food restaurants more than twice per week gained roughly 9 to 11 pounds more than people who visited them less than once per week? Also, if you are consuming fast foods more than twice per week, you could potentially be putting yourself at risk for putting on a lot of extra weight.  

Even though there are many fast food options, they all tend to have something in common - more calories, total fat, saturated fat, carbohydrates and added sugars. The result of eating these foods with less healthy ingredients is being overweight and exceeding the recommended levels of fat and sugar. Plus, fast food  tends to be loaded with empty calories. 

We want to remember that the nutritional value of what we are eating is important as our bodies need proper nutrition from the vitamins and minerals, along with healthy fats, carbohydrates, and proteins in our foods to help support body function. Unfortunately, most fast foods contain substantially fewer vitamins and minerals, and are filled with carbohydrates and sugars that lack any real nutritional value. On the flip side, healthier foods like whole grains, fruits, and vegetables that contain more vitamins and minerals help us feel fuller longer and reduce daily calorie intake.

The convenience of fast food is a major reason many people choose fast food.  This is why we can support  you in making healthier food choices without sacrificing convenience, satiety, or even taste. Our meal replacements along with our other protein foods are scientifically designed for optimal nutrition, provide all the vitamins and minerals necessary for healthy weight loss, while decreasing caloric intake. Plus, with easy, convenient options like ready to drink shakes and bars, you can still grab and go without settling for empty, non-nutritious fast foods. 

Curious about how to integrate protein foods and meal replacements into your diet? Reach out to us!  

Reference: Is Fast Food Making Your Patients Overweight, 3 May 2018, http://www.robard.com/blog/post/2018/05/03/is-fast-food-making-your-patients-overweight.aspx?utm_source=mailchimp&utm_medium=email&utm_campaign=blogpromotion&utm_content=05032018&utm_source=RC+%26+ND+Prospects&utm_campaign=02a8e98021-BLOG_PROMOTION_2017_10_18&utm_medium=email&utm_term=0_cec7f3976b-02a8e98021-393837989

Can You Be Happy In Your Own Skin?

An article by Caroline J. Cederquist, M.D.,asks, “How can a man or a woman be accepting of their body when it falls so far outside of society’s vision of the ideal form?” After working with clients for many years, we hear from those of you who wrestle with their weight face that same question. Cederquist, who is a board-certified bariatric physician, insists that, “it is those who accept their weight and deal with it powerfully who achieve the most profound and lasting weight loss results.” So what does she recommend? Change your internal conversation. Here’s her advice:

1. Begin with the belief that you are far more as an individual than just your weight. “Shift your internal conversation from one of shame and self-loathing to one of power and possibility begins with the belief that you are far more than just your weight.”

2. Answer the following questions: Who you are presently? Who you will become when you have powerfully dealt with your weight?
“Think of more than just weight loss, but of how you live your life. Maybe today you are ‘limited by your mobility’ but are creating a future of ‘activity and mobility.’ With this example, what does it look like when you are able to do the things that your lack of mobility has prevented? What new possibilities exist for you, and how is your experience of life different?”
3. Think of the action steps you will take to make the future you have envisioned for yourself a reality.
“Outline each step that you will take in becoming a lighter, healthier you. An action step is not, a statement such as ‘lose weight.’ An action step is a specific action that you will take in order to reach your desired outcome.”

The one takeaway from Cederquist’s advice was that perspective is everything! It’s similiar to the law of attraction: What you focus on and think about internally is what you’re likely to invite in life. True or not, it's food for thought. Part of lasting weight loss is mental. That said, try envisioning a healthier, happier you for a day or two and see if your perspective changes. Remember, you can always lose weight. But you should never lose yourself to guilt or shame.

Soothing Heartburn with Healthy Habits

Some of the clients we see have suffered from heartburn before starting our healthy eating plan.  If you are like them you sure know the telltale signs of that burning pain behind the breastbone.  You may have also had acid reflux from the acid in your stomach backing up into your esopohagus.  If this progresses for more than once a week for months you may have gastroesophageal reflux disease (GERD). Symptoms of GERD include: regurgitation of gastric acid or sour contents into the mouth, difficult and/or painful swallowing, chronic cough caused by acid refluxing up and getting into the lungs, chest pain, hoarseness in the morning, bad breath, nausea or vomiting, or feeling like something is stuck in your throat.

Any of these are certainly unpleasant, and there are simple ways to help prevent or soothe these symptoms. Let's first look at the causes:

Causes of Reflux:
Your lower esophageal sphincter or the muscular passageway between your lower esophagus and the stomach plays a role in this.  Its job is to maintain a tight seal after you have finished swallowing. However, if the sphincter has weakened it can allow acid in your stomach to back up into your esophagus.

Causes Heartburn:
There are two types of foods that wreak havoc.  They are either considered relaxers or irritants.  The relaxers are foods that can lower the pressure between the esophagus and stomach, or they can relax the lower esophageal sphincter.  Either way makes it easier for stomach acid to creep up.  This includes things like caffeine, chocolate, alcohol, peppermint and fatty meals. On the other hand there are irritants that can aggravate an existing irritation of the esophagus from acid reflux.  These include spicy or acidic food, orange or tomato juice, and carbonated beverages.  

This is not to say that all of these foods on these two lists will always bother you, but that they may.  To help, pay attention to how you feel after having them.  Once you find a trigger avoid it for a while and see if it helps.

Lifestyle Choices:
In addition to what we eat and drink there are some lifestyle choices that may be working against us such as being overweight, eating too much that you feel stuffed, lying down right after consuming a large meal, as well as eating most of you food late in the day.  It's important to listen to your body because it is letting you know that you need to make a change. That said, you may want to consider losing weight and eating smaller portions and overall eating less, as well as drinking alcohol in moderation. Making those changes will also help with your risk of developing heart disease and diabetes.

Here are some ways you can take charge!

• Achieve and maintain a healthy body weight
• Eat your meals more slowly
• Don't lie down after meals
• Don't consume the majority of your food as one large meal
• Don't eat within several hours before bedtime
• Don't exercise immediately after meals
• When sleeping, prop up your torso with pillows or a bed wedge
• Rule out heartburn caused by medications or dietary supplements.  Some supplements and drugs can cause reflux or inflammation of the esophagus.

Reference:  Health & Nutrition Letter, Tufts University, April 2018, VOL. 36, NO. 2, Soothe Heartburn With Diet and Lifestyle Changes (pp 3).

How Hormone Havoc Prevents Weight Loss

Have you ever considered why losing weight and maintaining weight is such a challenge?   Well, it turns out that gaining and losing weight can be due to several things like: Sleep deprivation, nutritional imbalances, genetics, environmental toxins, gut flora imbalances, food addictions, allergies, and inflammation. Let's not forget the impact hormones have on our weight and metabolism. Did you know that hormones determine what your body does with food?  That's why balanced hormones are crucial to controlling weight!

With that in mind, as we age our hormone production changes.  Specifically, hormone production declines with age which can trigger a sluggish metabolism and weight gain. In addition, our body shape can change too with fat appearing around your middle, belly, breast, and arms. These hormones that affect both men and women are cortisol, insulin, thyroid, estrogen, progesterone, and testosterone. When any of these are imbalanced, unfortunately hormonal disorders ensue causing weight gain and or difficulty losing weight.

Let's take a closer look at these hormones:

Cortisol
Simply put, stress causes cortisol to be released into the bloodstream because your body is essentially thrown into panic mode.  Cortisol increases your blood sugar and breaks down fat for energy, which is useful in a life threatening situation. However, once that stress is over cortisol soars and leaves us open to cravings of fatty, salty, and sugary foods to restore that energy that was used. Finally, cortisol drops to a normal level.  Here's the thing, periods of prolonged stress leads to consistent high levels of cortisol, and that causes an increase in calorie intake.  Coupled with that the fact that these additional calories are not being used right away, these calories are stored as fat in the abdomen. If you are in a constant state of stress your blood sugar will stay elevated and ultimately lead to insulin resistance. 

Insulin
Insulin helps cells receive glucose.  So, when we eat sugar (glucose) insulin carries that glucose into the cells to be used as fuel.  Once the cell receives what it needs any excess will be stored as fat - especially in the belly and buttocks. In a situation where insulin resistance occurs, basically the body produces insulin, but the cells become less sensitive to it.  That results in the pancreas pushing out more insulin, but the insulin is unable to carry the glucose into the cell.  That means excess circulating insulin now creates sugar cravings, increased appetite, and weight gain.

Thyroid
This is a powerful hormone that regulates the metabolism of every cell in the body. But, when your thyroid is not able to make enough thyroid hormone (hypothyroidism) body functions slow.  Symptoms of low thyroid include: fatigue, hair loss, sluggishness, weight gain/difficulty losing weight.  These people can have normal lab tests, which is discomforting because these folks know something is wrong but the cause is not obvious. Thyroid hormone needs to be suspected and tested properly.

Testosterone, Estrogen, and Progesterone
As we age both men and women have a reduction in testosterone, which is seen by both muscle and bone loss, as well as an increase in belly fat, and a slower metabolism. Unfortunately, this effect is more pronounced in men as their testosterone levels are higher to start with.  For women, our ovaries produce less estrogen and progesterone starting as early as age 35.  Sadly, when estrogen is out of whack along with other hormones like progesterone we can gain weight.  If you notice weight gain around your midsection, hips, and thigh, along with water retention and abdominal bloating that is a sign of an estrogen imbalance. Additionally, estrone, the main estrogen in menopause, moves the fat from our hips to our abdomen. On the flip side, progesterone helps the body use and eliminate fat, plus it increases metabolism. But, too much progesterone production relative to estrogen leads to an increased appetite and fat storage. 

To prevent weight gain from hormonal imbalance:
1. Limit carbohydrate intake - follow a healthy eating plan with plenty of produce, lean proteins, and healthy fats
2. Reduce stress - this is a big one!  Truly, you may need to reevaluate your needs, and if need be make some changes to ease your stress levels.
3. Have hormone levels checked and balanced
4. Take a probiotic
5. Exercise 45 min., 5 days/week

All of these tips are essential to maintaining your health!  Consider them your foundation.

Reference: http://www.robard.com/blog/post/2017/07/26/how-hormone-havoc-prevents-weight-loss.aspx,26, July 2017, How Hormone Havoc Prevents Weight Loss.

Enrich Your Diet with Fruit!

Many of us have some sort of sweet tooth, and what comes along with that can be foods that are not always the best for our waistlines.  Let's be honest who doesn't like a homemade baked good like a warm brownie or chocolate chip cookie from time to time, or how about something more decadent like a gooey molten lava cake.  The list could be endless!  So, how can you choose something sweet that won't take you off your healthy habits?  Try adding some fruit!

Here are a few easy fruit swaps you can add:
1. Swap sugar-sweetened yogurt for plain yogurt with fresh or frozen fruit.
2. Swap salad croutons for a handful of thinly slices or cubed fruit.
3. Swap fiber or energy bars, and chips with fresh whole fruit.
4. Swap a glass of juice with the whole fruit.
5. Swap syrup for pancakes and waffles with heated fresh or frozen berries for a fruit topping.
6. Swap the jelly in a peanut butter and jelly sandwich with apple, strawberry or banana slice for the jelly.
7.  Swap pie, cake, and other desserts for grilled fruit like apples, pears, pineapple or peaches.

Swapping less healthy sweet treats with fruit is a great way to go as it provides vitamins, fiber, and fewer calories.  Why not start today!

A "Mental Diet"?

When you start changing your eating habits at some point you will realize that there is a mental component to this.  That mental component can either help you succeed or fail.  To help you succeed try adopting these actions during the day. Let's break it down to what you can do at breakfast, lunch, and dinner. 

Breakfast - When your day begins take a moment, even if it's 5 minutes, to exercise and set a tone for the day ahead.  To be successful you need to start your day off with intention. If you can try to exercise during this time as there are less distractions along with more willpower.  Also, make time for breakfast and choose something healthy.  You want to feed your mind and body with healthy things.

Lunch - Schedule 15-30 minutes to eat lunch and take a break from your day.  If need be set an alarm.  As we know we already live in a fast paced society, so it is vital that you take some time for yourself. During this time, focus on what you are eating and how you are feeling.  That means pulling yourself away from your computer or device. Use this time to recharge in a calm environment while eating a healthy meal.

Dinner - This is a time where emotional eating can strike. It is also a time where willpower is depleted and cravings kick in.  That leads many to indulge in foods that are considered a reward for the day.  However, that habit can take you away from your health goals.  Instead, use that time to jot down how you feel in a journal or talk to someone about your day. As you prepare for sleep limit your screen time on phones or your T.V. so you can relax. Try a how bath, shower, or a good book.

Reference: Robard, August 2017,  A "Mental Diet" for Weight Management, http://robard.com/blog/post/2017/08/08/a-mental-diet-for-weight-management.aspx

5 Tips to Stay Motivated When You Are Not Losing Weight

Sometimes there are periods during you weight loss journey when you stop losing weight. This can happen for a variety of reasons. To help you during those times here are 5 tips you can use to help keep you motivated.

1. Be Patient - Remember, weight loss takes time! And, stressing out over it will actually cause your cortisol levels to rise making it harder for you to lose weight, and it can even make you gain weight. Instead, focus on journaling, eating healthy, and keeping up a good exercise routine.

2. Be Realistic - It's important to set reasonable goals that you can attain from week to week.  Setting unrealistic goals like losing 10 pounds in one week will set you up for failure. To start, try setting smaller goals like journaling daily, drinking your water, and being active.  You can work up from there. To help you get started schedule an appointment with a health professional like us!

3. Remember Your Why - Think about why you started this journey in the first place. Was it your health? Or did you want more energy? Maybe you wanted to feel better in your clothes. Perhaps you wanted to be a good role model for your children. Those reasons that got you started are important. Use those reasons to drive you forward when things become challenging.

4. Challenge Yourself - Perhaps you have hit a plateau? Or, maybe you have become bored with your routine.  Those are indicators that you need to change things up!  Why not try a new activity, or increase the intensity or length of time spent on an activity you already love! Pushing yourself with help you make progress.

5. Be Positive - Try talking to yourself the way you would talk to a friend.  Use kind and positive words to give yourself a boost.  Remember, negative words just send you on a downward spiral. While you are working on your own positive self talk, be sure to surround yourself with people who support your efforts. Don't forget to keep your appointments with the health professional you are seeing as they are another source of encouragement.

Try applying these tips above and see how things change! 

Reference: Robard, January 2018, 5 Tips to Keeping Patients Motivated When They're Not Losing Weight, http://robard.com/blog/post/2018/01/17/5-tips-to-keep-patients-motivated-when-they-re-not-losing-weight.aspx

Managing Special Diets at Gatherings

There's a lot to think about when entertaining.  One of the most important aspects is considering your guests needs and likes.  That said, we want to share a few tips to help make your next get together a success!

Here are some general tips:

• Inform you guests when the meal will be served - That let' your guests decide if they need a little snack before they arrive.  Additionally, if you are not serving the main course close to arrival be sure to serve an appetizer like vegetables and hummus.
• Check with guests to see what allergies, food sensitivities, and dislikes they have - This ensures that there will be something for everyone to eat.  It's not to say that you must completely cater the entire meal around this, but there should be an option for everyone invited.
• Try to include health conscious items - Most of us are trying to eat healthier these days.  It's a good idea to provide a salad and at least one vegetable side.  Doing so will help accommodate the needs of your vegetarian/vegan guests too.
• Consider serving the meal buffet-style - This allows for everyone to choose what they want and what works for them.  Organizing it this way lets you include traditional dishes along with some "diet-friendly" dishes. 
• Offer simply-prepared dishes - Fewer ingredients make it easier for guests to know what they're eating. Plus, these dishes tend to be healthier.
• Serve toppings/dressings on the side - This allows your guest to choose if they'd like a topping or dressing. For example, serve a dressing next to a salad, and leave other additions like croutons, cheese or nuts off to the side so they can make whatever additions they would like.
• Keep recipes handy - This is helpful to guests with food allergies/intolerances - Providing a label spells out just what is in the dish. You can simply have the recipe written on a note card next to the dish. Be sure to have separate serving utensils too as these folks are very sensitive and cross contamination could trigger an attack.
• Offer non-alcoholic drinks - Alcohol is not part of everyone's lifestyle for a variety of reasons.  Why not try some "mocktails" you can find online. Flavored and unsweetened sparkling water can be something nice to have as well.

Considering these tips will ensure everyone is satisfied and has a great time!

Reference: Health & Nutrition Letter, Tufts University, November 2017, VOL. 35, NO.9, Managing Special Diets at Holiday Meals (p.1-4).

Lowering Your Risk for Prostate Cancer

Research has shown some promising results to help lower the risk of prostate cancer.  Here are some things you can start doing right now to reduce your risk.

1. Stop smoking.
2. Exercise - Studies have found that men who engage in at least three hours of vigorous activity per week have a 60% decreased risk of lethal prostate cancer.  Additionally, brisk walking for three hours each week can reduce your risk.
3. Weight - Unfortunately, men who are obese have a higher risk. "Higher levels of insulin-like growth factor, insulin and inflammation due to obesity may promote prostate tumors."
4. Eat Cooked Tomatoes - Research showed that eating tomato sauce at least 2 times per week helped lower the risk of prostate tumors by 45%! You can thank the lycopene in the cooked tomatoes for that.
5. Fish - Those who ate fish at least 5 times per week reduced the likelihood of death from prostate cancer by half over those who only ate fish once per week.
6. Dairy - Drinking more that 4 servings of whole milk per week may increase your risk of prostate cancer recurrence. However, low-fat milk and other dairy foods were not associated with a recurrence of prostate cancer.
7. Calcium & Phosphorous - Men who took in more than 2,000 milligrams of calcium per day from food plus supplements may have a greater risk of lethal prostate cancer.  However, that link could be from the phosphorous, which is found along with calcium in dairy foods.  More research needs to be conducted.
8. Selenium & Vitamin E - One study showed that men who already had high levels of selenium who were involved in the study and then took selenium actually had a higher risk of high-grade prostate cancer. Also, for the men who had low selenium levels their risk of prostate cancer increased when they were given a vitamin E supplement.

For now, it is recommended that if a healthy eating plan is good for your heart then it is also good for your prostate.  That said, focus on consuming lean protein, not much red meat (beef, pork, lamb), lots of fruits and vegetables.  Additionally, avoid obesity.

Reference:  Nutrition Action, April 2018, Prostate Cancer a New Era (pp.5&6).

Losing Weight and Keeping It Off Takes Time

Struggling? it’s not a bad thing. It means you are confronting an issue that you really need to clear away to move forward.  It may take a few days or a couple of weeks, which is fine.  Deal with the issue then resume with the diet.  It is important to change internally to make a life style change.

“Make the decision, then do something – no matter how small – toward accomplishing what you want.”

~ Unknown

“A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.”

~ Elbert Hubbard

What Happens If I Put In Half of The Effort?

No doubt about it; it’s hard to keep the focus going week after week. So, what happens when you tell yourself, “It’s OK, I don’t mind if I only get half the results from the diet right now. I’m going to relax a bit and put in half the work.” How does that math work out in the real world?

If you put in 80% of the effort you will not get 80% of the results on this plan.  The reason for this is because if you deviate from the plan it will throw off your progress for 2 to 3 days each time.  This is why we encourage you to follow the plan the way it was designed to ensure you get the results you want to reach your goal.

“Success is the sum of small efforts, repeated day in and day out.”

~Robert J Collier

Where Can You Find The Good Fats?

By now, you know that “fat” doesn’t automatically mean “bad.” There are good fats and there are bad fats.

Fats per se do not make you fat. It’s carbohydrates that drive insulin, and insulin stores fat.  You want no trans-fats, and very little saturated fats, which are found in animal products.  You want to focus on monounsaturated fats like olive oil, which you are already using in the diet.  When you reach maintenance adding raw nuts provide another source of healthy fats.  There are also some essential fats that you will need to consume from foods like salmon, which provide a rich source of Omega 3 fatty acids. 

Below is a link from the Mayo Clinic which gives you some information on fats to avoid, as well as healthy fats to consume - http://www.mayoclinic.com/health/fat/NU00262

“One could say that there are good fats and bad fats. Good fats are organic, natural and unrefined. Bad fats are non-organic, unnatural and refined, to state it very simply. But do we need fat at all? Yes, fats are important and good for us because they are formed in the cells and are another source of energy. Our bodies need fats in order to function properly. They are the parts of foods that are the oils or the greasy stuff. As well as coming from animal sources such as eggs, chicken or beef, they are also derived from plant sources such as avocados, olives, nuts and seeds.”

~ Kenneth W Thomas, Ron Gilbert, Gerd Schaller, Side Effects: The Hidden Agenda of the  Pharmaceutical Drug Cartel

Resources: Book - Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health

What You Need to Know About Weight Loss

Let's face it many of us are either trying to lose weight or trying to maintain our weight.  As a result, most of us want a quick solution.  The only problem with that is that weight loss really involves making a life style change that is sustainable.  Additionally, losing weight takes time.  With that in mind, we wanted to touch upon a few things that we feel you need to know.

1. Crash Diets - Be aware of any diet that promises you quick results.  Many times they are not effective for long-term weight loss.  Plus, you are not invested in them for long so you have not learned new habits or even unlearned poor habits.  Remember, you want to choose something that is sustainable and that you can follow for life.

2.  Quality Matters - You want to ensure you are eating high quality foods.  When it comes to calories, the quality of your intake makes a difference!  Healthy food contains necessary components that fuel your metabolism.  You cannot say that about processed foods which offer very little nutrients.

3.  Lose Fat, Not Muscle - The type of weight you lose matters!  You want to lose fat, not muscle. That's because muscle is a metabolically active calorie burner. In order to achieve fat loss it is important to seek out a highly trained health professional who understands the science behind weight loss.

4.  Metabolic Shifts - At some point after losing weight your body will become more metabolically efficient.  That means you will need to consume less food to further your weight loss. Again, that is why sparing your muscle will help you.

5.  More Than Exercise - Many people believe exercise is the key to losing weight.  Unfortunately, what you put in your mouth matters most.  Don't get us wrong, activity will help you, however most people do not truly burn enough calories to lose significant weight with exercise alone. Plus, your boost in activity can give you a false sense of its actual effects, which leads people to eat more calories after a workout.  

6.  Exercise Helps with Weight Maintenance -  Once you have reached your weight loss goal exercise can help you to maintain your new weight.  This is because exercise helps you to build and maintain muscle. That's important because muscle burns more calories at rest and when we are active. That means more calorie loss any time you engage in activity!

7.  Appetite Control - We need good strategies in place to help deal with both the powerful hormonal and psychological triggers by way of hunger and cravings.  Sadly, each time you give in to those feelings you are reinforcing negative behaviors. With that in mind, here are some tips to help you take charge!

• Plan & prepare your meals in advance to help prevent last minute choices.
• Eat meals and snacks at the same time daily.
• Consume fiber rich foods as well as protein into your daily intake to keep you feeling full.
• Add herbs and spices to your food to promote satisfaction and prevent boredom.
• Take time to eat your meals so you can really enjoy them.
• Remove foods from your environment that trigger cravings. Instead, make sure you have healthy options like fresh fruit, cut up vegetables, or nuts for a snack.
• Find ways for stress reduction that does not involve food.  For example, take a walk outside, go to the gym, take a bath or hot shower, or listen to some music.
• Distract yourself with activities to help control cravings and hunger such as getting involved in a hobby, gardening, playing an instrument etc.

Reference:  Health & Nutrition Letter, Tufts University,March 2018, VOL. 36, NO. 1, Weight Loss: No Quick Fixes (p.3).

20 Ways to Enjoy More Fruits & Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 1-2 cups of fruit and 4 cups of vegetables your daily goal.

 Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat plain milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

 6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

 7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, plain yogurt or smoothie.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Have a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add lean protein like chicken, seafood, or lean beef. Top with low-fat dressing.

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Raw vegetables in hummus, baked tortilla chips in salsa,or strawberries or apple slices in low-fat yogurt.

Curteosy of www.eatright.org 

Winter Weight Gain - Why?

Many people tend to gain weight in the winter, but have you ever thought about why?  An interesting new study from the University of Alberta discovered another cause.  It turns out there is a connection to how our fat cells respond to Vitamin D.  

Specifically, “When the sun's blue light wavelengths — the light we can see with our eye — penetrate our skin and reach the fat cells just beneath, lipid droplets reduce in size and are released out of the cell. In other words, our cells don't store as much fat,” said Peter Light, senior author of the study, who is a Professor of Pharmacology and the Director of UAlberta’s Alberta Diabetes Institute.

As we know sunlight provides us with a good dose of this vitamin, but sadly in the winter many of us are indoors and are unable to get as much of it.  That decreased amount of Vitamin D could promote fat storage, and weight gain.  More research is needed in this area, but the exciting thing is that it could open up opportunities for further exploration ultimately leading to light-based or pharmacological treatments for obesity. 

Reference:, Robard Corporation, 12, February 2018, A New Discovery Might Help Explain Winter Weight Gain,  http://www.robard.com/blog/post/2018/02/12/a-new-discovery-might-help-explain-winter-weight-gain.aspx?utm_source=mailchimp&utm_medium=email&utm_campaign=blogpromotion&utm_content=02122018&utm_source=RC+%26+ND+Prospects&utm_campaign=461eb36a29-BLOG_PROMOTION_2017_10_18&utm_medium=email&utm_term=0_cec7f3976b-461eb36a29-393837989

Alcohol

Ethyl Alcohol is a toxin, and although a rich source of calories, the cells of the body cannot use it as “fuel”.   Alcohol must first be converted to acetic acid through a specific series of biochemical reactions.

Alcohol contains 7 calories per gram. Alcohol is ultimately converted to a molecule of glycerol. Glycerol is one of the major components of triglycerides (fat), thus it promotes the production of fat.

Mixed drinks (hard liquor) have no health benefits and are empty calories.  They must be avoided until maintenance due to the production of glycerol.

Beer is inherently high in carbohydrates, but worse its main sugar is maltose, a disaccharide composed of two sugar molecules of glucose.  Due to this, beer will spike your blood sugar – even low carb beers can be a problem if consumed on a daily basis.  They must be avoided until maintenance due to their carbohydrate content, as well as the production of glycerol.

Red Wine can be consumed in moderation and has shown to have some positive health effects.  However, all wines must be avoided until the maintenance phase due to their carbohydrate content, as well as the production of glycerol.

Alcohol WILL make you overeat and it does prevent your body from breaking down body fat. The body sees alcohol as a toxin, so it will break that down first preventing the breakdown of body fat. And it gives a false sense of confidence that you can ‘undo’ whatever you ‘did’ the next day.  It will take your body 2-3 days to get back on track.

Plan: Avoid alcohol completely.  By its very nature, alcohol is a MOOD ALTERING SUBSTANCE.  After one, you will literally have a harder time saying no to the second because it has altered your mood since you started drinking. Alcohol and weight loss just do not go together.