Oxidizers

One of the newer diet-lingo trends is  the term ’oxidizer’.  Jillian Michaels – trainer from the Biggest Loser in her book ‘Winning by Losing’  is a big proponent of this method.  When I heard about it I was not sure what I thought, and definitely wanted to know her sources – which I am yet to find.

The claim is that people fall into one of three categories: fast-oxidizer, slow-oxidizer or balanced-oxidizer.  The theory is that certain foods are better than others depending on which type of oxidizer you are in helping you lose weight.  Based on that information, and, addition to determining a calorie range appropriate for weight-loss, meal plans are based around your speed of oxidation. 

Here is the rationale she provides: Quote from Jillian Michaels book ‘Winning by Losing’):

Fast-oxidizers should plan their meals: 20% carbohydrates, 50% protein and 30% fat.

• Fast oxidizers should eat foods with more proteins and fats in order to slow down their rate of oxidation and insulin release, and to better promote stable blood sugar and sustained energy levels.

Slow- oxidizers should plan their meals: 60% carbohydrates, 25% protein and 15% fat.

• Slow oxidizers burn through the nutrients in their food slowly and do not release the glucose from carbohydrates into the blood quickly enough, which means that they do not get converted into glucose, and energy production and availability are delayed.
• A slow oxidizer should eat foods with higher ratios of carbs, since protein and fat slow the rate of oxidation and energy production even further.

Balanced – oxidizers should plan their meals: 40% carbohydrates, 30% protein and 30% fat.

• Balanced oxidizers fall right in between the two. They require foods that have equal quantities of protein, fat, and carbs in order to optimally process, produce, and use the energy from their food.

___________________________________________________

The above claims do not seem to be highly research-based. I looked for research to support the above ratios to no avail. Having too few carbohydrates in your diet can be detrimental to your health, forcing your body to breakdown fat and protein for energy which can lead to harmful metabolites in your blood. Therefore I am not comfortable recommending the fast-oxidizer ratio to pretty much anyone.

As you may have realized, oxidizing is another word for metabolism.  And, it is true, there are different metabolic rates (basal metabolic rate – BMR).  There are many ways to assess a persons BMR and often a ‘guestimate’ is sufficient. 

Here is how it works. If a person has a BMR of  approximately 1500,  that means that without doing anything that persons body will burn through 1500 calories in a day.  To lose weight that person can exercise to burn more calories or eat less than 1500 calories OR you can do both exercise and eat less.  Sounding familiar yet?

Most diet plans generally recommend a caloric range of approx 1200-1400 calories for weight-loss per day for average sized woman and some men including; Weight Watchers and, consequently, Jillian.   Regardless of what type of oxidizer you are, if you eat less than you burn you will lose weight.

Do I think the whole idea is bunk? No?  I think a balanced diet is very appropriate. I think that too many carbs can cause fatigue resulting from sugar fluctuations, and too few carbs can be unhealthy and potentially detrimental to your body. The balanced-oxidizer ratio seems healthy – is also the same recommendation as the Zone Diet.

It may be that if you have a fast metabolism certain foods make you feel hungry too soon, or tiered and the same for slow-oxidizers. So their may be some merit in certain foods having different reactions in bodies with different metabolisms, but the effect on weight, my guess is indirect at best.

In a Nutshell the term ‘oxidizer’ seems to be a fad-term to make you think there is more to weight-loss than there is.  Regardless of what kind of ‘oxidizer’ you are (i.e. how fast your metabolism is) to lose weight you need to eat less than you burn and have enough energy to feel good throughout the day to function and exercise. 

In order to accomplish this finding out your BMR is helpful to tell you what your body burns at baseline.  If you can’t do that, figure on average 1500 calories or even less may be required for weight-loss per day.  Identify foods that make you tiered (may be foods with simple sugars – eat high fiber foods) or feel too full (high-fat foods – stick to grilled, broiled steamed lean meats and fish…eat plenty of vegetables).  If this is all sounding familiar…it should!

Returning from Vacation…sort of…

Okay, so I was not exactly on vacation…but I have been away for a while.  My apologies for the long time off from updating this blog.  The good news is the reason I have not blogged is because I have started an exciting new job at a Rehabilitation Hospital where I get to be a part of an amazing integrative team where nutrition plays a vital roll.  As opposed to acute care setting, I get to see people make improvements and full recoveries on a daily bases.  It has been wonderful, but has kept me otherwise occupied for a while. 

The bad news, of course, is there has been a lot of nutrition related news…that I have not blogged on or updated the ‘Daily News’ page on.  Going forward I will try to at least update that page regularly because there are some great links I want to share with you!  I will also be relying on questions and concerns to answer to help guide my blogging topics so feel free to ask as many questions as you want.

 As always, I look forward to hearing from you!

 Holly

Michael Pollan

I love Michael Pollen – in the healthy sense of the word.  Perhaps what I love most about him is he is a health advocate in the true sense.  He does not have formal degrees in health, nutrition or health policy, instead he practices what he preaches and pursues what he knows to be right and best for our health and environment and has made a BIG impact in doing so.  He is an inspiration to perusing ones life passions.

Today he comes out with his newest book ‘Food Rules’ and is having a book signing at Barnes & Noble in Tribeca today.  I am excited to read his book and will blog about it once I do.  But he has also written other popular books such as ‘In Defense of Food’ which is fabulous and one that I highly recommend as well as ‘The Omnivores Dilemma’.  He also appeared in Food Inc. the documentary I blogged on a few days ago.

Below is a recent interview with him on the Daily Show that I thought was interesting and I thought you might enjoy:

Michael Pollan: Health-Care Plan Could Save Our Diet.

If you are interested in going to his book signing today in NYC and hearing him speak, here is the link to the event:

63953

Michael Pollan’s Official Website: about.php

I have partnered with Full Throttle Fitness NYC!

I am thrilled to say that I have partnered with the up-and-coming fitness company ‘Full Throttle Fitness NYC’ as their consulting dietitian!  As such, I can refer my clients to Gonzalo Garcia (the owner and trainer) for a discounted price on training sessions.   Likewise, any of Gonzalo’s clients will receive a discounted price and free 30-minute initial nutritional consultation with me.

There is a great team of consultants that I am so excited to begin working with, check them (and me) out when you visit the FTF-NYC website under ‘Fitness Network’.  Let me know what you think and  I hope you are able to reap tons of benefits from our collaboration!

www.fullthrottlefitnessnyc.com

Gonzalo was also featured in TimeOut NY: http://newyork.timeout.com/articles/spas-sport/81635/fitness-classes-2010-new-york-city/4.html

New Year Resolutions: How to make it happen…finally!

It’s that time again.  The holidays are coming to a close, January (perhaps the most uninspiring, anticlimactic month of the year) is but days away, and the resolution to lose weight has been made…again!  The only problem is, if your resolution to lose weight is the same each year, that likely means one of two things: either something takes you (and keeps you) off-track  each year so that you don’t attain weight-loss and/or you have not set a goal, so you can’t measure your weight-loss achievements.

Here are some steps to success to finally achieve your weight-loss resolution:

Set a goal! Write it down and post it on your refrigerator or somewhere where it will be a daily reminder.  Your goal should be have a target weight and target date!

• Setting a goal also requires knowing where you are starting from – As much as I hate to say it…that means you should weigh yourself and if you are planning to incorporate exercise (which I recommend) you should also measure your waist and hips so you can see when you are losing inches rather than weight if you are building muscle.
• Your goal should be realistic to your life, and healthy! Fad diets are not typically healthy – avoid anything that eliminates any one food group. Aim to eat healthy meaning more fruits, vegetables whole grains, lean meats and fish, less processed, sugary and over-salted foods.

2.  Make a plan. It’s not enough to say you will join a gym and choose a fad diet…remember your goal has to be realistic (something that you can do even when things get busy in your life) and healthy.  Avoid being overzealous at first i.e.  setting a goal for going to the gym five times a week when you don’t go one time a week now.  That will last a few weeks at best and then you will be back to zero times per week before you know it.

Successful plans will have small attainable steps that you can build on as you adjust. Your plan should include both nutrition and exercise components, but joining a gym is not necessary, there are plenty of ways to increase activity without joining a gym (more on that in another blog).

Remember your plan on achieving your goal needs to be life-long sustainable, otherwise, when you achieve your goal you will put the weight right back on.

***This is a great time to talk to a dietitian about making a plan! Email me if you want and we can develop a plan for success specific to you and your needs and environment.

3. Get some form of support group/partner/accountability. Below are some suggestions:

• Choose a partner with the same or similar goals who can keep you honest make plans together and share them with each other.  This should be a no-judgment zone, free for accountability and total honesty with each other in success and hiccups in your plan.  You will achieve your goals and have a close friendship as a result – Bonus!
• Weight watchers is a great group that I highly recommend over others because it teaches you how to make smart choices that work with your life and they don’t force you to eat pre-made foods.
• Ellie Kreiger  MS, RD also has a great book out there if you want to go it alone entitled Small Changes, Big Results:  A  12-week action plan to a better life.

4. Measure weekly not daily – Daily weight-ins will not be as accurate as weekly.  There are many factors that can influence your weight throughout the day.  Daily weigh-ins also may start to consume your mind in an unhealthy way…this should not be a traumatic experience!

5. Adjust your strategy along with your results. If you have made a great plan but are unable to keep to it – what’s the point?! Re-evaluate and adjust your plan to something achievable for you to start seeing results. Or, if you are sticking to your plan and are not seeing results, re-evaluate and adjust your plan until you start to see results…then stick to it! (let me know if you need a blog on that part…’sticking to it’ I know, is easier said than done…accountability is a great solution to it though!)

6. Reward yourself for success in non-caloric ways. For example shopping for a pair of pants in your new, lower, size or getting a massage.

7. Once your target is reached, re-assess your goal and make a plan for maintenance.   Whatever you do, don’t go back to your old ways once your goal is reached, otherwise you will gain the weight back and perhaps more!

I know this is a lot but it is doable and much more effective than simply exclaiming ‘I want to lose 20 pounds’ as the ball drops on the New Year with no plan on how to actually attain that resolution.

Not having a plan is a great way to have the same resolutions year after year.  Having a plan means you will achieve your goal, feel good about yourself on many levels, and have the freedom to move on to other things that need to be taken care of  in your life.  And you can do those things looking great and being healthy!

Post  or contact me with questions…I would love to be a part of your success story.

Have a happy and successful New Year!

Book Review: Mindless Eating by Brian Wansink, Ph.D.

The perspective of this book and the background of the author is not from a nutrition standpoint, rather, a behavioral research perspective.  It is a quick, entertaining and enlightening read.   Mindless Eating is a culmination of a series of fun research projects conducted by Wansink and colleagues reflecting how different factors or visual cues affect the amount of food consumed.

Wansink talks about the ‘mindless margin’ which he defines as mindless eating of plus or minus 100 calories.  Eating ‘plus’ 100 calories leads to slow weight-gain over time, while ‘minus’ 100 calories leads to slow weight-loss over time.

Through these research experiments, Wansink establishes eating behaviors that are simple, manageable and mindless (as in doing them won’t leave you feeling deprived or like you are ‘dieting’) which can lead to gradual weight-loss.  An example of such research is putting tempting foods like cookies and candy in opaque containers or in a closet (i.e. out of your line of sight) and keeping the foods you want to eat more of, such as fruit and vegetables, in the line of sight and clear containers.  His research shows that this behavior can lead to mindlessly eating fewer calories over time.  Side note – I actually do this at home and it works like a charm!  The eating off a smaller plate works great too…I have my family into it now and they don’t miss those oversized plates that now look like serving platters to us.

Basically, like weight-loss in general, there are a lot of mind games that have to happen so you don’t feel starved or deprived and overall behavior change can be established.  His research puts a fun and enlightening spin on truly easy behaviors you can adapt to mindlessly eat less.  I really think you will enjoy this book!

FRESH perspective

I just came from a viewing at NYU of the documentary FRESH.  It brought to light the major differences between organic, sustainable agriculture versus non-organic non-sustainable agribusiness and its implications.

This is fantastic film that I highly recommend seeing to shed new light on the future of food production,our environment, and the political implications. For example, as Marion Nestle pointed out,  organic is so much more expensive because it is representative of actual food cost and is non-subsidized.  Non-organic food is largely subsidized so the actual costs not as directly apparent to the consumer.  Nestle also pointed out that who the government chooses to subsidize is a choice, one that we have made and one that we CAN CHANGE.

Making organic food affordable to all populations is a MUST, because as Michal Pollen points out, all food is expensive, either in raw food cost, cost to the environment or long-term cost to your health.  This is a great opportunity for grass-roots movements to change policy and make local grown, organic food available to all people everywhere.

To view the documentaries trailer visit: http://www.freshthemovie.com .

I hope you are inspired for change as I am.

Carbs are not the enemy!

So I have to admit, this is a pet peeve of mine.  The holidays have started and already I have heard numerous times that the assaulting/weight-causing ingredient in the decadent dishes served is the: pasta, potatoes, stuffing, bread and desserts.  Never mind the wine, beer, huge portions, bacon wrapped appetizers, cheese, red meat to name just a few.

My pet peeve is that in the American effort to find the ‘key’ to fast weight-loss  (rather than the good old fashion way of using more energy than you consume),  so many of us are still holding on to the ‘Atkins mentality’ that eating carbohydrates (carbs)  somehow causes weight-gain or stops you from losing weight more than any other food. It seemed for a while that eliminating carbs from a diet was so effective in quick weight-loss that it became hard to see the reality which is that eliminating carbohydrates was not a long-term solution (nor a safe one), did not not show superior results over  low-calorie diets and was a means of eliminating a lot of processed foods (which tend to be carbs – which would aid in weight-loss).

So here are some points to ponder:

First, research shows that in the long-term, there is no significant difference in weight-loss from carbohydrate restricted diets than from low-calorie diets.  So, while it may come off faster in the beginning, the results are ultimately the same or extremely similar while one is sustainable (low-calorie) and the other is not (low-carb).

Second, those attempting to follow a carb-restricted diet are often ‘loosely’ following such practices and seem to use it as an excuse to eat larger portions of red meat and saturated fats, which time and time again has proven to be dangerous behavior associated with unhealthy repercussions.

Third, while ‘loosely’ following a carb-restricted diet I also see that besides avoiding the obvious carbs, as mentioned above, those same people are consuming quite a bit of carbohydrates in the form of alcohol, dessert, fried foods, stuffed vegetables and so on. As a result they are causing more harm and weight gain because in addition to the ‘sneaky’ sources of carbs, they are eating larger portions of food items such as red meat and saturated fats.  So far, this sounds like a recipe for disaster, not weight-loss.

Last, but far from least, our bodies NEED CARBS for energy.  Our brain and central nervous system rely on the components of carbs for optimal function. I will leave the details at that for now.

So then…

What am I saying? First, often those following low-carb diets, especially those following them loosely, are often kidding themselves more than they think and causing more harm than good for their weight and overall health.  Second, research does not support the health of such practices so it is not a recommended way of losing weight.  Balance is key (I define balance below).

What am I NOT saying? I am NOT saying eat as many carbohydrates as you want.  I believe in moderation.  The ideal plate should be half non-starchy vegetables such as: spinach, green salad, green beans (preferably steamed/sauteed in a modest amount of fat if any) followed by a quarter of the plate protein and the other quarter carbs.  I believe that carbohydrates should be of whole-grain sources whenever possible because of the multiple health benefits they provide, but if you choose to have a bowl of regular pasta -fine, have it with a salad and in a small bowl with the objective of not over-eating calories! Not carbs!  See below for the plate model example of a well-balanced plate.

In a Nutshell: Carbohydrate consumption is not the weight-gain causing enemy. Any food in excess will cause weight-gain. For the majority of us weight-gain can be attributed to overeating calories!  Research does not suggest that a low-carb diet is a superior than low-calories diets to lose weight.  Instead, I recommend following the plate model above and remembering that calories, not carbs, are likely the weight issue. And finally, carbs should be mostly in whole-grain form, but simple sugars found in desserts and sodas etc. are fine to have on occasion – I don’t believe in permanently eliminating any food, because I think it makes you want it more.

Feel free to contact me for more advice or clarification if needed.

Also, see the article posted in  ‘morning coffee’: Carbs: The good, the bad and the ugly.

Weight Loss: Are you hungry? Really? Hunger – vs- Appetite.

If you are at all like me, I can eat and be satisfied by my dinner, then, as I am watching my favorite show, I see a commercial for a flame-broiled burger and my mouth salivates and I find myself craving a burger. How can that be? I just ate dinner! Obviously, this is no accident. It is the precise reaction advertisers are looking for with such commercials. But, it does bring to light a poignant issue that affects us all, to some extent, and especially those of us who are finding it difficult to lose weight or maintain a healthy weight – the concept of hunger versus appetite.

While both are complex physiological and psychological events the basic premise is: Hunger is the physiological, craving, need for food, while appetite is the desire for food (which is a build in survival mechanism – so appetites are not bad, it just warrants awareness).

When trying to lose weight every calorie counts, so better to eat when you are actually hungry than when you are bored or emotional. Of course, this is MUCH easier said than done, and I don’t assume to solve the problem of emotional eating in a solitary blog, but I will offer a few suggestions to help you identify true hunger versus than appetite and ways to keep emotional or boredom “appetite” eating at bay.

Are you hungry? I recommend actually asking yourself that question before you eat. This will force you to consider your body’s actual need for food.

If the answer is yes…well then eat! But take it slow and enjoy your food, this will help prevent overeating. It takes about 20 minutes for your brain to recognize whether it has had enough to eat or not, so if you scarf 1700 calories of flame-broiled burger and fries because you were starving and could not forget that commercial, you will likely find yourself doubled over and stuffed in a matter of minutes from overeating. If you take it easy, chew slowly and savor each bite, you will feel more satisfied, on less food which will help with maintaining or losing weight. Of course, choosing a healthier meal than a burger and fries is recommended for weight –loss, but that is for another blog.

If the answer is no, you just feel like eating…then consider this. Research shows that ‘cues’ such as the smell of fresh pizza or a plate of cookies start the digestive process even before you take your first bite. Having external ‘cues’ increases the portions you intend to eat. Research also supports that you are more likely to eat readily available food, even if it is not as good for you, rather than going a little out of your way for a healthier selection. You may be thinking…of course, that’s obvious, but think about it. What is in your pantry? Refrigerator? Freezer? And, what is tripping you up from losing those pounds or keeping your weight off? It may be that your living space is set up more like an obstacle course than a safe haven for healthy eating. Finally, condiments increase appetite by stimulating various senses not allowing your palat to get ‘bored’ of eating a certain food, likely causing you to overeat. At a certain point, hunger has stopped, appetite has taken over because of the juicy sauces and decadent toppings!

In a Nutshell: Research suggests that appetite stimulants before and during meals increase caloric intake. Ways to avoid eating out of appetite versus hunger are to:

1. Keep tempting foods out of sight/smell so it can be out of mind. Put the tempting foods in the closet and/or in opaque containers so you can’t see it unless you reach for it.  Or, keep them out of the house/apt altogether.
2. Keeping your environment filled with foods that are healthy and will be satisfying when hungry but won’t tempt you to eat out of appetite.
3. Have a glass of water and wait a half-hour. If you feel you are not sure if you are hungry or just have an appetite, drink a glass of water, do something to distract yourself for 20-30 minutes and see how you feel afterward…you actually may just be thirsty…but again, that is for another blog.
4. Watch the condiments – let your food be good enough to eat and boring enough to stop when your full…especially with weight loss. Having all your food be delicious all the time will cause you to eat more. You know those times when you say ‘I really should stop eating, but its soo good’ – that’s because of all the flavors that are stimulating your appetite.
5. Finally, if you are bored or emotional and eating, do something! Change your environment, take a walk, call a friend, shop:) .

Finding ways to avoid eating for reasons that are not due to hunger is highly personal, so the above are just a few suggestions. If you have strategies that work for you, please let me and the readers know. You never know who you can help!

Holiday Weight Gain: The good news, the bad news and defense against it!

Every year we hear the same two things around holiday time. First, how to make wonderful delicious, decadent meals that ultimately seem to lead to a more joyous season. Second, the weight gain associated with eating these decadent meals over the month and a half long holiday and holiday prep season.

Inevitably news segments that feature chefs and authors of cookbooks to inspire such decadent dishes are followed by a nutritionist ready to amend that recipe or offer a new recipe to lower calorie intake. Curious as to the reality of holiday weight gain, and on the search for realistic tips on ways to avoid said weight gain: I looked at both research and media to form my opinion and recommendations for both enjoying the culinary marvels of the holiday season and not needing a larger wardrobe by the end.

This is what I found*…

The Good News: Across the board perceived weight gain is consistently higher than actual weight gain. The illustrious ‘5-pound-holiday-weight-gain’ we hear about is not based on research at all! Weight gain that is based on research is closer to 1-2 pounds during that holiday period and higher for those already overweight or obese.

The Bad News: While 1-2 pounds is not that large a weight gain, if it does not come off, small amounts of pounds adds up fast to greater weight gain, and overweight and possibly obesity over time. Research does seem to indicate that the weight-gained during the holiday season, has a propensity for staying on – YIKES!

The Defense Against It! – My recommendations and strategies from the stars!

• Remember there are actual DAYS that are holidays: Thanksgiving Day, Christmas-eve, Christmas Day, Chanukah, and New Years Eve. – Everyday in between should be approached with caution – no need to eat every decadent item brought into the office, school, dinner party, holiday party. Instead, allow yourself a taste so you don’t feel deprived, but make sure you have healthy snacks and meals to actually fill you up.

Key – Don’t use the treats as a means to fill you up!

• Noshing is dangerous! – Nibbling on foods at parties that are loaded with calories that you are not paying attention to. Before you decide on what you want to eat look at everything available and choose a few you want to try and fill your plate with the fresh veggies, fruit, shrimp (low-calorie decadent treat).
• Eat slowly – Enjoy your meal and the company and you will find you are fuller on less food.
• Choose a small plate – You will eat less, and not feel deprived, trust me on this one, it really works. You can even go for seconds and likely still eat less than if you were to choose the larger plate
• Watch out for drinking calories: Wine, liquor, eggnog add A LOT of calories to what you are already eating. Make a cap for yourself ahead of time such as no more than 2 glasses of wine. Or, opt out of caloric beverages altogether and drink seltzer, water…
• Another drinking tip is choosing drinks that go down slower. i.e. you may feel like you drink juice-based mixed drinks faster than a glass of wine – chose the wine.
• Drink water: A tall glass of water before meals and throughout the day will help you feel fuller and help reduce water retention resulting from the saltier food you are likely eating.
• Eat a healthy low-calorie, vegetable and lean protein-based meal before a holiday party so you are somewhat full when you arrive and are less tempted to over-indulge when you get there.
• Don’t take the leftovers (or all of them) – Having tempting food in the house almost guarantees it will be consumed. Get it out! Have your treat, but don’t make it a habit or a meal.
• Up the exercise: Since you know you are eating more than normal, increase your cardiovascular exercise. Use the treadmill more times a week, or for longer amounts of time, walk more, use the stairs, get off the train/bus early, park further away…you get it!

Some tricks from the stars**:

Cameron Diaz – Drinks 3 liters of water a day to make sure there is no room for tempting food.

Jennifer Aniston – Ups her exercise routine by an hour for the season.

Rebecca Romjin – Eats a healthy meal before she goes to parties so she won’t be tempted by the nibbles.

Katie Holmes – Runs every day during the holiday season.

In a Nutshell: Although the weight-gain over the holiday season is not as great as perceived, the weight needs to be minimized and come off!  Successful strategies involve being more intentional and aggressive about integrating healthy eating practices in increasing physical activity.

References:

*1. Yanoviski et al. A prospective study of holiday weight gain. Special Article. New Eng J Med. 2000; 342:861867 2. Hull HR. et al. The effect of the Thanksgiving Holiday on weight gain. Nutr J. 2006;5:29-35. 3. Daily Mail (London) December 17, 2007. 4. Phelam S. et al. Holiday Weight management by successful weight loses and normal weight individuals. J of Counseling and Clinical Psychology. 2008; 76:442-448.

** Information was published in the London Daily Mail 12.17.2007