Lose Weight Without Counting Calories

Although we all know it's important to have a handle on our daily caloric intake, from a practical standpoint it's really hard to count calories. That's the reason why many of the big diet giants force you to purchase their packaged meal plans -- the convenience of those packaged meals is appealing, if you don't have the time or desire to pre-plan your daily meals.

But you can't live on those expensive packaged meal plans forever. Even if your pocketbook can sustain the costs, at some point you'll realize that you really do need to learn how to eat better in order to stay healthy and maintain your goal weight for the long term.

Our Nourish medical nutrition programs can help give you a roadmap of what to eat, and how to eat. A BMR test can give you your precise caloric requirements. But if you're still the type of person who doesn't like counting calories or following a menu, here are just three easy tips to help you maintain good health and an appropriate weight.

Re-learn portion sizes. It's easy to stick to single-serving portions if you associate a portion with a common household object. For example, a 3-oz serving of meat should be roughly the size of a deck of cards; your serving of rice should be the size of a tennis ball; and a 1-oz serving of cheese should be equal to a 1-inch cube.

Eat lean protein at every meal or snack. Aim for one or two bites of lean protein for every bite of carbohydrate -- it's an easy way to keep a healthy protein-to-carbohydrate ratio at mealtime.

Snack smart. Eat 3 meals and 2 or 3 snacks per day -- always eat a small snack at mid-morning and mid-afternoon, and consider a small low-carb snack at bedtime as well. Choose high-quality snacks such as low-fat string cheese, a handful of walnuts, or a few slices of low-sodium organic deli ham / chicken / turkey.

So even if you hate counting calories, that doesn't mean you have to settle for being overweight and unhealthy! Memorizing these three simple tips will help you achieve your goals for good health and a healthy body weight.

Recommended shakes and meal replacements

At our wellness center, we're often asked to give recommendations on the best tasting shakes. Here are the top five shakes that our health coaches and physicians use and recommend -- and a few that, sadly, get the thumbs-down vote due to taste.


Our top 5 recommended shakes:

Low-Carb Ultramet:
Deliciously creamy, and very satisfying. Blends well too. Great protein-to-carbohydrate ratio. This comes in two flavors -- Vanilla Cream and Chocolate Fudge -- and is what the medical director at Healthy U drinks every day for her afternoon snack After a few minutes in the freezer, it tastes just like an ice cream shake.

Body Fortress Whey Protein:
This is a favorite of the head trainer at Masaya Healing & Wellness Center. It is available in Vanilla and Chocolate, and tastes good mixed with skim milk or fruit and yogurt.

JUVO:
Another of Healthy U's medical director's favorites, this is a raw food meal replacement. Tastes really chalky when mixed with water, but when blended with vanilla soymilk it has a creamy taste that's not too sweet. Throw in a few frozen raspberries or a tablespoon of nut butter, and it makes for a very filling breakfast drink that takes you through the morning.

Vegan Complete Mint Chocolate Chip:
An all-natural protein shake that tastes good and has a lot of nutrients. If you mix it up with water it isn't very thick, but it still gives you enough nutrition to last till your next meal or snack. A minor drawback: The little flakes of "stuff" that settle out at the bottom of the cup; it doesn't dissolve completely. Still, it's a terrific and easily digestible, pea protein based meal replacement.

Myoplex Light:
Another favorite of the head trainer at Masaya. Comes in Chocolate, Strawberry, or Vanilla.


Ones that were voted down:

Raw Power:
It's a great idea for a raw food, high protein, non-whey-based shake, and is very healthy for you. But the problem is the hemp protein. It's gritty and doesn't mix well. It also has a very bitter taste that's difficult to mask.

Nutiva Organic Hemp:
Again, it's the hemp protein. Bitter and gritty, our health coaches said it tasted like drinking dirt. Although the components are healthy for you, it's hard to give it a good recommendation based on the taste.

Vega Complete:
We really, really wanted to like this one. The ingredients were right on target as far as being healthy, all natural, and unprocessed. The problem is that it was hard to get past the taste.

Accelerade:
This is another one that loses because of taste. The head trainer at Masaya says it tastes like an unpleasant mixture of milk and juice.

The Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. They are responsible for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain.

There are two major types of omega-3 fatty acids that we should obtain from dietary sources. One is alpha-linolenic acid (ALA), which is found in walnuts, flaxseed, and some oils such as soybean and canola; other sources include green vegetables such as Brussels sprouts and spinach. The second category of omega-3 includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish such as salmon, sardines, herring, and lake trout. The body partially converts ALA to EPA and DHA.

There is scientific evidence for the multiple health benefits from omega-3 fatty acids. Studies have shown a reduction in blood pressure, decreased blood triglyceride levels, and a lower risk of heart attack and death in those with coronary heart disease. However, experts still recommend omega-3 fatty acids even for those who do not have coronary heart disease risks. Omega-3 fatty acids reduce inflammation, decrease formation and growth rate of atherosclerotic plaques, improve blood vessel function, and a significantly lower rate of death from heart disease.

The current recommendation is to consume one serving of fatty fish at least twice weekly. If you don’t like the taste of fish, you can use an omega-3 fatty acid supplement; just make sure that the supplement you choose is pharmaceutical-grade and look for molecularly-distilled products that are free of heavy metals and other contaminants. The appropriate dose is 1 to 4 grams of EPA + DHA per day; check with your doctor to see what dose is best for you.

How to Read a Nutrition Label

One of the first steps to implementing a healthier lifestyle is to get in the habit of reading nutrition labels.

Nutrition labels were first developed when nutrient deficiencies were common. However, in 1993 the label information changed to reflect increasing public health concern over dietary fats, fiber, and sugar.

The nutritional information that is required on a label include:

Serving size, in both a typical household measuring unit and its metric equivalent;
Number of servings in the container;
Calories per serving, and the total number of fat calories;
Fat (including saturated fat and trans fat);
Cholesterol;
Sodium;
Carbohydrates (including dietary fiber and sugar);
Protein; and
Vitamins A and C, Calcium, and Iron.

Although some nutrition labels may include additional nutritional information, this list is what is required by the Food and Drug Administration and the Food Safety and Inspection Service of the US Department of Agriculture. Other requirements include a list of ingredients (beginning with the ingredient that has the most weight), the address or phone number of the manufacturer, and % Daily Values based on a 2000-calorie reference diet. Additionally, any health claims must be supported by scientific evidence and approved by the FDA.

When reviewing a nutrition label, start with the serving size, and number of servings per container. This lets you know exactly how much is considered a single-serving portion of that particular food. The size of single serving is important, since the quantity you eat will obviously influence the number of calories and nutrients you will be consuming.

Then, take a look at the calories per serving. The calories reflect the amount of energy you will get from a single serving. If you are restricting your total caloric intake for the day, you'll be able to tell how many calories you will have left after eating one serving of that particular food.

Check the amount of trans fat. Fat, in and of itself, is not bad for you in moderation; however, trans fat should be avoided.

Carbohydrate grams and fiber are important, especially if you have insulin resistance, diabetes, or high triglycerides and need to watch your total carbohydrate intake.

Sodium and cholesterol are also of importance. From a general health standpoint, you should limit your sodium to 2000mg/day and cholesterol to 200mg/day. Being a little above those numbers is okay if you don't have high blood pressure or high cholesterol, but if you do have those health conditions you should monitor your total sodium and/or cholesterol intake and strive to be well below those numbers.

The key to a healthy lifestyle is making smart choices. Avoid trans fats; emphasize low glycemic index fruits, vegetables, whole grains, and lower-fat milk or milk products; include lean meats, poultry, fish, beans, eggs, and nuts; and choose foods low in sodium and added sugar. Make it a habit to read nutrition labels so that you can easily make smart choices from every food group, and get the most nutrition from your calories.

Triglyceride Troubles? Tips on Reducing Your Levels

Triglycerides are the chemical form of fat found in food. Together with cholesterol, triglycerides form the plasma lipids. Like cholesterol, triglycerides serve an important purpose in the body, but when found in excess it can be harmful to your health.

Triglycerides are not only found in the foods you eat. The body also makes triglyceride from other food energy sources such as carbohydrates. When you eat, your body transforms carbohydrates into glucose for energy. Once your cells have what they need, the excess glucose is sent to your liver to be converted to glycogen and stored in the muscles. However, once your glycogen stores are full, the excess glycogen is again sent back to your liver where it is converted to triglycerides which can be stored in fat cells, which are later released for energy between meals. Hence, if you regularly eat more calories than you need – regardless of the calorie source – you may have high triglycerides, or hypertriglyceridemia.

Because of the relationship between carbohydrates and triglycerides, hypertriglyceridemia can be a sign of poorly controlled diabetes. Obesity and the metabolic syndrome, hypothyroidism, and liver or kidney disease are other conditions which often accompany high triglycerides. Hypertriglyceridemia can contribute to atherosclerosis (hardening of the arteries), which increases your risk of cardiovascular events such as stroke or heart attack. Another health concern associated with high triglycerides is pancreatitis – a severely painful inflammation of the pancreas which can result in damage to this body organ, along with other life-threatening complications.

A level of triglycerides less than 150 milligrams per deciliter (mg/dL) is considered normal. According to the National Cholesterol Education Program guidelines for triglycerides, abnormal categories of triglycerides include:

Borderline high — 150 to 199 mg/dL
High — 200 to 499 mg/dL
Very high — 500 mg/dL or above

Several studies suggest that your level of triglycerides may help predict your heart attack risk as accurately as other well-known blood fats. A report published in a 1997 issue of "Circulation" revealed that high triglycerides alone increased your risk of heart attack by almost 300%. In this particular study, those with the highest ratio of triglycerides to HDL cholesterol had a risk of heart attack that was sixteen times greater than their counterparts who had the lowest ratio of triglycerides to HDL.

Although there are several drugs on the market used to treat hypertriglyceridemia, there are also several non-pharmaceutical ways to reduce your triglyceride level:


Achieve a Healthy Weight.

Losing the excess weight can help lower triglycerides. Reduce your overall caloric intake to be more consistent with what your body needs – remember that the excess calories that your body doesn’t use is converted to triglycerides.


Exercise.

Regular exercise for at least 30 minutes a day will help improve your triglyceride levels, while also improving your cholesterol levels and blood pressure.

Improve Your Diet.

Reduce your intake of the unhealthy saturated fats, and eliminate trans fat; when you consume these, you’re essentially eating triglycerides. Also watch your cholesterol – set a goal of no more than 200 milligrams of cholesterol a day, and do your best to avoid concentrated sources of cholesterol such as organ meats, egg yolks, and whole milk. Decrease your intake of simple carbohydrates as well, since excess calories are converted to triglycerides.

Go Fish.

Instead of red meat, opt for fish such as mackerel, lake trout, sardines, albacore tuna, and salmon that are high in omega-3 fatty acids. Omega-3 fatty acids lower plasma triglyceride levels by inhibiting the synthesis of very-low-density lipoprotein (VLDL) cholesterol and triglycerides in the liver; research has shown that approximately 4 grams per day of omega-3 fatty acids reduced serum triglyceride concentrations by 25 to 30 percent. The American Heart Association recommends consumption of two servings of fish per week for those with no history of coronary heart disease, and at least one serving of fish daily for those with known coronary heart disease.

Reduce Alcohol Intake.

Alcohol is high in calories and sugar, and therefore has a particularly potent effect on triglycerides. In some people, even small amounts of alcohol can adversely affect their triglyceride levels.

Ways to Boost Your Metabolism

Your metabolic rate is the number of calories your body burns in a day. It’s determined by your gender, your age, the proportion of muscle you have compared to body fat, and the amount of activity you perform during the course of your day.

If you absorb more energy than can be consumed by your body’s metabolic rate, you’ll gain weight. Thus, the trick to achieving your healthy weight is to balance the number of calories you eat with the energy needs of your body. To help boost your metabolism, here are some things you can do every day:

1. Add aerobic exercise.
Exercise is obviously the easiest and most effective way to increase your metabolism. While the actual number of calories you burn while performing exercise may be small, it’s important to realize that exercise steps up your metabolism for several hours after you’ve finished.

If, for example, you exercise for an hour every morning, your metabolism will be at an elevated level for six or more hours. However, if you divide that exercise into 30 minutes in the morning and 30 minutes at night, you'll elevate your metabolism once in the morning for six hours or more, then once again at night for another six hours or more. In other words, by performing half of your daily exercise in the morning and half in the evening, you can reap the benefits of increased metabolism following a workout – without actually working out more.

2. Build muscle.
Muscle requires energy. The more muscle you have, the more calories you burn every hour of the day – even at rest. Incorporating resistance training exercises into your routine is the most effective way to increase muscle mass – and also ultimately reduces your risk of developing osteoporosis.

3. Don't starve.
Severe calorie restriction signals your body that you are in “starvation mode,” and will slow down your metabolism. These types of diets can also be very harmful to your health, since they often result in deficiencies of many essential nutrients. What’s considered to be “severe calorie restriction” varies from person to person, depending on their own metabolic rate; it’s best to consult with a wellness expert to determine the zone where you can safely lose weight (if needed) but still avoid any nutritional deficits. Also, remember to eat small, frequent meals – once every three hours, even when you don’t really feel hungry. This keeps your blood sugar stable, provides a steady source of energy, and keeps your metabolism up since your body has to work hard to break down and assimilate the foods you eat.

4. Eat breakfast.
Yes, breakfast really is the "most important meal of the day." Make breakfast a priority. During sleep, the metabolic rate normally slows; in the morning, your body has been essentially “fasting” overnight and the body is in “starvation mode.” Eating a healthy breakfast actually helps to increase your metabolic rate. Many studies show that people who regularly eat a healthy breakfast within one to two hours of waking are more likely to control their weight.

5. Eat some protein at every meal.
The breakdown of all food takes energy, so no matter what you eat you will slightly boost your metabolism after a meal. However, protein does give your body a bigger metabolic boost than eating carbohydrates, because the body has to work harder to break down and assimilate protein. Protein is also required to repair muscle damage that results from heavy training. But keep in mind that more isn’t better when it comes to protein; excess protein can cause kidney damage. The recommended daily allowance is 0.8 grams of good quality protein per kilogram of body weight per day; so, for example, a 125-pound person should consume around 45 grams of protein per day.

6. Drink water.
The energy process of metabolism requires water to work effectively. The Institute of Medicine recommends that you drink at least nine to thirteen 8-ounce glasses of water throughout the day; this will help your body’s systems work more efficiently. Cold or cool water may also give your metabolism a very small boost because of the extra energy required to heat the body.

7. Avoid high-glycemic-index foods.
The “rush” that you get when you consume foods or beverages with a high glycemic index actually has a negative effect on your metabolism. Simple sugars need almost no digesting and enter the bloodstream almost immediately, causing a rapid rise in blood sugar; as a result, you throw your metabolic switch into “fat storage mode.” Proteins and foods with a low glycemic index, on the other hand, require are broken down gradually and help maintain a higher metabolism.

Following the health tips above will help you maximize your metabolism and reach your weight goals most efficiently. A metabolism that doesn’t respond to these simple techniques may suggest a problem with thyroid function, diabetes or pre-diabetes, or other conditions. Don’t be alarmed, though. Talk to your physician; easy screening tests are available to identify these conditions.

Go Organic! Here's Why.

The word "organic" refers to the way farmers grow and process agricultural products (fruits, vegetables, grains, dairy products and meat). Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled.

Non-organic, "conventional" growers use chemicals to protect their crops from molds, insects and diseases and for weed control. When these are used, the chemical residue can be left on – or in – the produce you eat. Non-organic agricultural producers also use non-organic feed, hormones, and antibiotics to increase the size or yield of their farm animals, and these substances can end up in the milk, beef, or poultry you purchase to feed your family.

Farmers who grow organic produce, on the other hand, don't use pesticides. Organic farmers also don't use conventional chemical methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical herbicides, organic farmers conduct sophisticated crop rotations or use weed barriers. Organic farmers with small farms may even hand-weed their plots.

Because they aren't treated with preservatives or skin waxes, organic fruits and vegetables may not look as “pretty” as non-organic produce. You might see odd shapes, dull colors and even smaller sizes. You may also notice that organic produce tends to spoil a little faster. Organic foods also tend to be more expensive; although prices have dropped with its increased popularity, most organic foods still cost more than conventional food products. Keep in mind that the higher prices are due to tighter government regulations, lower crop yields, and the fact that organic farming techniques are more labor-intensive, which translates to a slightly higher cost.

The main reason to buy organic is that organic food limits your exposure to unnecessary chemical residues. Although most doctors and government agencies will argue that the amount of chemicals found in conventional, non-organic foods poses a very small health risk, it's important to realize that no long-term studies have been performed to show what these small amounts of chemicals might have in our bodies when they've been accumulating over a lifetime. Buying organic also supports small, sustainable farms, and helps protect our planet from the negative impact of man-made chemicals. In addition, organic foods tend to have higher levels of nutrients -- a four-year study at Newcastle University found that organic fruits and vegetables contained as much as 40% higher levels of antioxidants, and higher levels of beneficial minerals; also, milk from organically-fed cows had antioxidant levels up to 90% higher than milk from conventionally-fed herds.

However, do remember that just because a product is labeled "organic" or contains organic ingredients doesn't always mean it's healthy for you! Organic products may not contain pesticides or other chemicals, but they can still be high in sugar, salt, fat or calories. When going organic, the other "rules" for healthy food choices -- choosing higher fiber / limiting low-glycemic-index foods, minimizing animal-based saturated fats, opting for low sodium / no-added-salt foods, and avoiding trans fats -- still apply.

Why You Should Know Your Basal Metabolic Rate

We all need energy to keep our bodies going and to fulfill our daily obligations, no matter what they may be. We obtain that energy from the food and drink we consume – but if you eat more than you need, you gain weight.

The key to achieving and maintaining a healthy weight is to know exactly how much food and drink you need – and then to stick with that amount.

If your body stayed asleep for 24 hours, the amount of energy your body would burn just to sustain itself through those well-rested 24 hours is your resting metabolic rate – also known as your basal metabolic rate, or BMR. The BMR is important when beginning a weight loss plan, because from this number you can calculate how much you can eat in order to achieve your weight loss goal.

Your BMR depends on several variables. One of the most important factors is body composition. When a person has a greater ratio of lean body tissue (muscle) to fat tissue (body fat) the higher the BMR will be. A key element to any fitness program should be increasing lean muscle through resistance training and decreasing fat tissue by way of cardio training (i.e. walking, jogging, climbing, etc.). Age, height, growth stages, and environmental factors can all increase the BMR. Fasting and malnutrition will also lower your metabolism.

BMR can be estimated with a calculation, but that doesn’t take into account your unique metabolic rate since the equation doesn’t know your fat-to-muscle ratio. The most accurate way to know your BMR is to get a BMR test. It’s a simple, non-invasive test; you’ll lie comfortably in a chair and breathe into a small mouthpiece and tube connected to the BMR machine for about 10 minutes. At the end of the test, the machine calculates your results.

Here’s how knowing your BMR can help your weight loss goals: Let’s say your BMR number is 1600 kcals (kilocalories) per day. That means that your body needs 1600 kcals for its basic life-supporting functions – it does not include the calories that you use for regular day-to-day activities (e.g. when you drive your car, work at the office, run errands, or play racquetball). Thus, if your goal is to lose weight, limiting your daily caloric intake to just 1600 calories per day means that, while you are performing your regular day-to-day activities, your body will be using calories from your body’s fat stores. If you add regular exercise on top of those regular day-to-day activities, you’ll reach your weight loss goals faster.

With the knowledge of your BMR, weight loss can really be a simple equation of addition and subtraction.

Side note: The BMR is different from the BMI, or Body Mass Index. The BMI, which classifies people as "underweight," "normal weight," "overweight" or "obese," is calculated by simply dividing a person's weight by their height squared. This BMI system of classifying body weight has come under recent attack as being inaccurate, since it does not take into account body composition – i.e. whether or not excess weight is due to fat versus muscle.

Making a healthy lifestyle change

Excess weight has been implicated as a risk for developing a variety of chronic conditions, including high blood pressure, diabetes, heart disease, and stroke. A more recent report indicates that obesity is now the second leading cause of cancer, surpassed only by tobacco use. According to the Harvard School of Public Health, excess body fat – even just a modest weight gain – increases your risk for developing cancers of the colon, kidney, and pancreas; adenocarcinoma of the esophagus and endometrium; and breast cancer. Researchers predicted that, over the next decade, obesity would become the number one risk factor for cancer.

Clearly, the goal of losing those love handles will benefit more than just how you look. However, changing to a healthy lifestyle takes a lot of hard work. Here are nine easy tips that can help you stick to your healthy lifestyle goals and change the future of your health:

1) Take control of the calories you eat.
Learn true portion sizes. Read nutritional labels. Limit your consumption of energy-dense foods, and avoid sugary beverages. Know your resting metabolic rate -- it's an easy, 10-minute test that will tell you exactly how many calories you should be eating in order to lose weight, or to maintain your current weight.

2) Forget breakfast, lunch and dinner.
Instead, change your eating patterns to include five or six smaller meals, spread throughout the day. You’ll boost your metabolism and also find yourself less apt to overeating at the dinner table. Even if you're in a rush, try your best not to skip your first morning meal -- blend up a healthy shake with some crushed ice and sip it on your way to work.

3) Focus on foods of plant origin, in a variety of colors.
There’s absolutely no reason why you have to go completely vegetarian if you love meat. Just make sure that your dinner plate does always includes servings of vegetables, fruit, and grain, since those tend to include less fat, cholesterol, and calories.

4) Stay well hydrated.
The Institute of Medicine advises that you drink 9 to 13 cups of water every day. Water not only helps optimize your body’s metabolic processes, but it also helps to keep your tummy feeling full. If you don’t like water, try sparkling water with a handful of Goji berries or a slice of lime for flavor, or sip iced green tea to quench your thirst.

6) Make exercise an integral part of your everyday life.
If you're not yet an avid exerciser, aim to be just a little more physically active in everything you do: Make several trips to the fax machine; take the longer route to the next department when delivering a report to a co-worker; choose the farthest (but still safe) parking spot at work; take a brisk 15-minute walk at lunch. If you're new to exercise, you may want to get a personalized fitness program that has enough variety to keep things fun as you progress toward your weight goals. A real exercise newbie may want to consider signing up for one or two personal training sessions; you can learn proper form and the right techniques to make sure your program is safe, even when doing it on your own.

7) Get support from your closest allies.
Studies have demonstrated that those who make lifestyle changes are more successful when they have a buddy system in place, as opposed to those trying to do it alone. Talk to your best friend and see if you can make the lifestyle changes together. Find a certified health coach -- this gives you a “buddy system” that’s kicked up a notch, because you’ll have a buddy who also happens to be a wellness expert. Make sure your spouse or partner is on board with your decision, and fully supports your desire to change; sometimes, a spouse or partner who doesn't understand (or perhaps fears the changes you're making) may unintentionally sabotage your efforts.

8) See your doctor.
Be sure to get clearance from your personal physician prior to making any lifestyle changes. It may be a good time to get basic blood tests (cholesterol, glucose, thyroid) etc. so you know the areas you need to work on. Look for a physician who's willing to sit down and talk to you about nutrition, fitness, and supplements -- not just someone who wants to give you a prescription.

9) Cheat.
Believe it or not, it's really ok to cheat on your lifestyle changes every once in a while! There's no need to feel guilty about that at all. In my opinion, if you've been making good nutritional choices for the most part, then one occasional day of indulgence won't harm the overall progress you've made.