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Saturday, July 05, 2008
Six Months Of Lifting Weights And I'm Finally Getting The Hang Of It
The results of my weight lifting have been pretty awesome
Growing up with an older brother who played football in high school was pretty intimidating. I didn't care a bit in the world about growing muscles, participating in athletics, or doing anything physically active. It just wasn't my cup of tea at the time and I had no problem playing alto saxophone in the marching band, pushing myself academically in preparation for college, and anything else that would keep me from EVER lifting a single weight in my life.
Of course, this was incredibly stupid on my part because I had no idea that building up my muscles would aid in fat and calorie burning which might have kept me from becoming a 410-pound morbidly obese slob of a man as an adult. Thankfully I was able to find a diet plan that would enable me to shed that weight at the age of 32 and now I am in the midst of a journey to actively make my body stronger, leaner, and more powerful than it has ever been. BETTER LATE THAN NEVER!
It was in December 2007 when I started my resistance training program in earnest for the first time in my entire life and I was dead serious about it this time. I've dibble dabbled with lifting weights before but didn't know what the heck I was doing, so I hired a personal trainer at my local gym to help me with proper form, effective repetitions, and the weekly accountability and motivation I needed to do this right.
After just one month, I was seeing some incredible results already and in three months it was that much more pronounced. I had no doubt in my mind that the muscle growth and tone would take place, but it's nice to see it in real life on ME! What a feeling it is to actually be strong enough to carry in all the groceries at one time without straining at all. Or lifting the couch up for my wife Christine when she vacuums. Or even slamming the ball down with force during my Tuesday night volleyball games. I'm a different man now than I was before--and I like it!
In my previous update after three months, I was complaining about the consistent pain I was experiencing after every single workout. It was rather excruciating in the first few months and I really did want to stop doing it (especially with the double whammy of seeing my weight go up by 30 pounds and STAY up since I began lifting weights). But I'm not a quitter and I didn't want to pay the penalty to get out of my contract with my personal trainer who I have enjoyed working with.
And so I pressed on.
It's a great feeling when you see muscle development
Now it's been a half-year for me lifting weights and I wanted to update you on how it's going. The delayed onset muscle soreness (DOMS) I was having is still there, but not nearly as severe as it was. My trainer especially likes working my abdominal muscles each time and I feel those for 2-3 days after working out. My shoulders, biceps, and quadriceps get a little sore as well, but I can handle it now very well. To me, it's a sign that the muscle was adequately exhausted which will result in quality muscle growth. After six months, I think I'm finally getting the hang of it.
I certainly have a lot more to learn about lifting weights, but I have just enough knowledge now to make me dangerous. The muscles that have started to appear on my body are bigger and more defined than I ever thought possible. No, I'm no Arnold Schwarzenegger or Mr. Olympia, but I'd say the changes are pretty remarkable for someone in his mid-30s who has NEVER ever lifted weights in his entire life. It may sound a little egotistical to say this, but I'm pretty proud of myself for doing something like this for myself.
Let's take a look at my progress since I started in December 2007. Here are some before and after photos in the six months I have been training about twice a week (one 30-minute session with my trainer and one self-guided 30-minute workout):
My neck has DEFINITELY gotten bigger because my collared button-up shirts are getting tight around the top button when I put on a tie. The muscle growth in my upper body has been pretty extraordinary. The same thing about the tightness in my clothes is happening in my shoulders and upper arms as the muscle growth continues to progress well in those specific areas.
Here you can see where I've put on the extra weight in my stomach, but you can also see the muscles in the neck, shoulders, and arms that weren't there before. When we figure out what's happening with my weight and get it back down again, then I can't wait for even more definition to start showing up in my upper body, including my chest and abs.
The back side view again shows the muscles I have grown in the neck, shoulders, triceps and forearm that weren't there before. My trainer works my arms, shoulders and back regularly, so it's no wonder those are the areas I'm seeing results.
As of right now, I weigh 264 pounds--up 29 pounds since I started my resistance training six months ago. Sure, some of that weight is muscle, but my personal trainer estimates the actual muscle weight I have put on is around 5-7 pounds. The rest is fat and that is so not cool. Again, I'm working on that with a low-carb doctor and will be going back for more tests next week to see if we can see why this is happening. It could be totally unrelated to my diet or I may need to tweak a few things with my possible reactive hypoglycemia strategy to make it work for me.
For those of you who are wondering, no I'm not taking the creatine anymore. I did it for six weeks at the beginning of my resistance training regimen and have been completely off of it since the beginning of February. Any remnants of that stuff should be out of my system by now, so it's still a mystery why I have been unable to take the weight off that has come on me. If we figure it out, then you'll be the first to know about it.
If you are thinking about adding some resistance training to your healthy lifestyle, then DO IT! I cannot say enough positive things about what lifting weights can and will do for your health. And don't worry about "bulking up" as it takes a lot of aggressive heavy lifting to make that happen. Hire a personal trainer, read a book like Slow Burn by Fred Hahn or The New Rules of Lifting for Women by Cassandra Forsythe, and even join a gym if you'd like. Of course, you don't really NEED any of those things to grow your muscles if you just lift your own body weight at home. But I've found the accountability that comes from getting dead serious about doing this is worth every penny you spend to get there. NEVER GIVE UP!!!
Meeting Steve Yu, Flying To Phoenix, And Leaving You With 15 New Low-Carb Blogs
Christine and I will be leaving out of town on Wednesday afternoon to drive down the road three hours to Atlanta, Georgia to meet up with Steve Yu, the producer and director of an incredible film project entitled INSPIRED: The Movie. You'll recall Steve brought his wife Mariah and a film crew up to my home in Spartanburg, South Carolina last year to shoot some footage of me talking about my low-carb weight loss success. I'll be interviewing Steve for my podcast show to talk with him about the status of his amazing movie and when you can expect to see it either in theaters or on DVD. Stay tuned!
In fact, Christine and I came up with a YouTube video idea--since we'll have all these experts in one place, why not ask them a rather simple question that should warrant a variety of responses. Here's what I'll be asking: If you only had 15 seconds to communicate one message about health to the entire world, what would you say? Imagine what people like Dr. Mike Eades, Dr. Mary Vernon, Gary Taubes, Dr. Richard Feinman, Dr. Jeff Volek, Jackie Eberstein, and others would have to say to that question! Well, you won't have to imagine because we're gonna see EXACTLY what they'd say in that video. Be looking for it when we return early next week.
While we're away in Phoenix, I should still have Internet access and I'm bringing my laptop. But I don't know how much time there will be for blogging. Probably little to none since the schedule is so tight. And the hotel we're staying at is a luxurious resort with a water theme park on site, full spa and gym, and lots of scenic beauty that may distract me from blogging. Sorry ya'll, but you gotta soak it in while you can! :P
To that end, I'd like to share a bunch of new low-carb blogs with you as has become my custom before leaving on a long trip away from home. If you missed any of my previous blog posts featuring the latest and the greatest new low-carb blogs, then you can see them here, here, here, here, here, here, here, here, here, here, and here.
Here are 15 pretty amazing new low-carb blogs I've come across lately:
Jonny D from the UK is on a rather bold, but possible mission--"Reducing my Weight and Improving My Health" and "To discover if the Atkins Approach Really Works." Let me tell ya, Jon, IT WORKS IT WORKS IT REALLY WORKS! He's already approaching 50 days of livin' la vida low-carb (well, sorta, if you don't count cheats like this one with a donut!) and is working his way down to 12 stone, or 168 pounds. Jon is currently at 200 pounds and well on his way to reaching his goal. Check out his blog for posts of what he is eating on his way to fit and healthy the low-carb way.
Okay, you might be wondering, "Uh, Jimmy, what's a blog about tie-dye shirts got to do with low-carb dude?" GREAT QUESTION! And I could say I'm looking for the inner 60's hippie inside of me. But the reality is this Vermont blogger named Richard Rogers has some great stuff to say about diabetes that you should read. He's already said there will be more posts about how he controls his Type 2 diabetes. I LOVED this quote: "All type 2 diabetics can benefit from reduced carbohydrate intake, and I have personally found that a very low-carb diet (along with medication and blood testing) can be very effective for controlling blood sugar." WOO HOO! Somebody else that gets it! Are you getting the message yet ADA?
How can you NOT love a couple like Roy and Hazel? Here they are sharing their livin' la vida low-carb experience for all the world to see warts and all and they LOVE it. Unafraid to share whatever's on their mind good, bad, or ugly, Roy and Hazel are a trip and you should REALLY check 'em out often. Looks like a Ricky and Lucy thing if you ask me. LOL! Luuuuuuuuucy?! AWESOME and ENCOURAGING info, too!
Here's a 30-year old California homemaker named Sarah who deserves a medal or something--raising four boys and a special needs little girl while livin' la vida low-carb, too! You're my hero!!! She's trying her hand at the low-carb lifestyle eating an amazing Atkins-like high-fat/low-carb diet consisting of a fat/protein/carbohydrate ratio of 80/15/5. OUTSTANDING!!! Sarah says some people may think she's "crazy" eating this way, but it apparently "works for a lot of people." That it does. She's "playing around" with doing this for her weight and health and I think the results are gonna be much better than she could have ever imagined. You go get 'em, Sarah!!!
Dr. Yoni Freedhoff is an amazing bariatric physician in Ottawa, Ontario Canada who uses non-drug therapies for treating obesity and disease. His blog is chock full of some wonderful information for people looking to live a healthy lifestyle without the need for prescriptions. I'll be sharing a podcast interview with Dr. Freedhoff very soon that you're sure to enjoy!
Paul, a prostate cancer survivor who took control of his own health, is "living the natural path" and wants others to understand clearly why this is more preferred than being drugged up for this and that health condition. I love what he had to say about the "cholesterol deception" that is going on in our culture today. I admire your strength and determination to educate, Paul, and wish you nothing but continued success at keeping your cancer in remission.
Okay, so this site isn't new nor is it a blog. But if you haven't come across Dr. Barry Sears and The Zone diet before, then it's certainly worth taking a look at this site. Dr. Sears has been on the cutting edge of nutritional science talking about the subject of inflammation as the culprit in obesity and disease long before anyone else was. And lately, he's been lauded for helping 1200-pound Manuel Uribe get his weight and health under control (he's lost 500 pounds and counting following Dr. Sears' lower-carb nutritional approach). Check it out!
Elizabeth, a 23-year old senior at the University of Oklahoma, is livin' la vida low-carb and loving it too. Check out what she had to say on her April 7, 2008 blog entry: "So, I’m low-carbing, right? It’s changed my life. Complete 180. I couldn’t have imagined how much better I would feel, the energy I would have (Though, I could definitely handle requiring more sleep than I currently feel like I need. The energy I have between 10pm and 2am alone may be enough to raise Dr. Atkins from the dead. Will look into this.), and how good bacon can taste." You ain't seen nothin' yet, Liz! Wait until you've been eating this way for several years--UNBELIEVABLE FEELING! Keep up the great work with your low-carb progress and impeccable blog.
Manda is a 22-year old student from El Paso, Texas on a "fat loss journey." She hasn't posted in a couple of months, so how about we all encourage her to start blogging again and try livin' la vida low-carb if she's ready to get serious about losing weight and getting healthy.
Leslie is a spunky 23-year old, 275-pound (and falling!) Indiana girl who's ready to be dead serious about livin' la vida low-carb and lose over 100 pounds. And she's doing it, too, already shedding over 35 pounds this year! Cheer her on to GREAT success in 2008. YOU CAN DO THIS, Leslie!!! We believe in you, girl, so KEEP AT IT!
Charlie Seabold is one interesting chap. Just take a quick look at his blog to see what I'm talking about. But one thing about Charlie that I especially enjoyed seeing is that he is succeeding on the Atkins diet along with implementing Fred Hahn's Slow Burn techniques into his routine starting last month. He's below 200 pounds now thanks to Gary Taubes and Hahn and that's a very good thing. Click here to read about how Charlie's thinking on diet has evolved because of what he has learned about low-carb living.
52-year old Peter is a veterinarian from the UK who consumes a diet consisting of 80 percent fat. YEAH BABY!!! He does eat enough carbohydrates to stay out of ketosis and has been doing this ever since June 2003 claiming "I feel better than I did as a teenager." I adored what he had to say about his diet: "I am always looking for evidence that I may be wrong to eat against most current medical advice. So far Pubmed backs me up." HA! You get 'em Peter!!! Superb information found throughout this blog.
Syera is another one of those unconventional bloggers. But I couldn't help but stop in my tracks when I saw this blog post she entitled "Because some people just don't get it." In it, Syera explains the REAL reason why people get diabetes (and it's not because of their obesity) and the diagram she uses to show the connection between carbs, sugar cravings, and insulin spikes is worth taking a look at. THANKS for making this crystal clear, Syera!
I am a low-carb recipe nut, so naturally Kelly Mahoney's blog was a perfect choice to include among my list of low-carb blogs since that's what she features at her site. This Illinois journalist isn't an exclusive low-carb recipe blogger, but she certainly makes some incredible dishes when she does decide to make 'em low-carb (like this low-carb chicken parmesan dish--WOW!). Bookmark Kelly's blog and visit early and often (preferably on an empty stomach, too!).
Give these blogs a look see and leave a comment for the ones you REALLY like. I'll bet you'll make their day if you do. Tell them you read about their blog at "Livin' La Vida Low-Carb" from Jimmy Moore. That'll trip 'em out for sure. :D
Got a new low-carb blog you want me to know about? Send me the URL at livinlowcarbman@charter.net and I may just feature it in a future blog post. And if you're thinking about starting a blog, let me encourage you to DO IT! The more low-carb bloggers we can have sharing the good news of livin' la vida low-carb to the world, the better! There are real people who need to know there is a better way than the high-carb, low-fat diet. EWWWWW!
Why are these the typical kind of foods served at a party?
We've all been invited to parties before, right? What a great time to get together with friends, family, neighbors, and anyone else to have some fun, frolicking, and don't forget the food! Did I mention food--cakes, pies, doughnuts, pizza...the kind of stuff that will absolutely make you cringe if you are livin' la vida low-carb. What's up with that anyway? Who declared those the official approved menu items for parties and get-togethers? UGH! It makes you wanna be a party-pooper and just stay home, right?
In Episode 29 of "Livin' La Vida Low-Carb On YouTube," Christine and I are back in the studio again to explore this always timely topic about what a low-carber is to do when you are invited to a party. No, it's not the end of the world and it can actually be an excellent time to be an amazing witness to others about the incredible lifestyle change you have made. But you gotta be ready for the comments from well-meaning folks and arm yourself with strategies for getting through the party without throwing your low-carb life down the toilet in the process.
Take a good look at what you should focus on at parties in today's video:
Whenever I am invited to a party, I always like to bring a special low-carb dish so that I KNOW there will be at least ONE item there I can eat. For example, in our video today, Christine mentioned that I recently brought True Lemon Cheesecake to a get-together with the choir from our church (see what I ate on this day at my Low-Carb Menus blog). It was an excellent dessert to go with the toppings from the pizza they served. Yes, I had to improvise, but you do what you gotta do. It's the beauty of living healthy the livin' la vida low-carb way!
Be sure to check out the notes on the right-hand side of the video at YouTube to see if you were chosen as the winner of the FREE Grill Daddy Pro for being the winner of the drawing among those who left comments for our previous video. If so, then please e-mail me your name and address so we can get you your prize as soon as possible. THANKS for all your wonderful comments and feel free to add some more to this episode.
There's been a whole bunch of people trying to catch up on all our past YouTube videos lately which is AWESOME and I encourage you to subscribe to our videos so you will never miss a single one. You'll be one of the first ones to see the new ones when they get posted, so sign up today! Just like today's show was encouraged by a viewer, you can e-mail your suggestions and comments to us anytime at livinlowcarbman@charter.net. Who knows, your idea may just show up in a future video. THANKS for watching! :D
Dr. Dean Ornish talks with me about his new book The Spectrum
Before I left for vacation last weekend, I teased you when I revealed there would be a special 4-part interview with someone in the realm of diet, health and nutrition beginning this past week and continuing into next week. Now that I'm back, I guess you've discovered who it was already--low-fat diet advocate Dr. Dean Ornish. He contacted me about a month ago and asked if I would like to interview him again about his new book entitled The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. As my regular readers will recall, that previous 4-part interview in October 2006 was pretty much an open invitation for Dr. Ornish to share what he believes without any challenge whatsoever. Listen to Part 1 and Part 2 of that interview to hear what he had to say.
But in Episode 115 and Episode 116 of "The Livin' La Vida Low-Carb Show with Jimmy Moore", you'll notice a decidedly different tone this time around by design. Even Dr. Ornish requested me to feel free to challenge and question him on areas where we disagreed. And boy did I ever! Although Dr. Ornish continually tried to say we agreed with each other about various concepts, it was very evident that we clearly DO NOT agree as much as he thinks. You'll hear the frustration in my voice when he claims "we all agree" on this and that when we obviously don't. The back and forth exchange was fiery at times, but that sure makes for an entertaining podcast interview to listen to, though! :D
Click on the "LISTEN NOW" link below or download Part 1 to your iPod to hear Episode 115:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 115 [22:10m]: LISTEN NOW | Download
Click on the "LISTEN NOW" link below or download Part 2 to your iPod to hear Episode 116:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 116 [28:46m]: LISTEN NOW | Download
Dr. Dean Ornish is very polished in his presentation of what he believes about a healthy diet. The only problem is he is so deep into his own philosophical views and talking points that he forgets to answer the questions that are presented to him in black and white. Several times I asked him questions that merited a direct answer and he breezed right over them with something tee-totally different. Why is that? Is it so difficult to give a direct answer to a direct question, Dr. Ornish?
Get more exclusive interviews and health news anytime by:
We've got two more segments of my 100-minute interview with Dr. Dean Ornish, but tell us what you think about what you've heard so far. Leave your comments in the show notes section of Part 1 in Episode 115 as well as Part 2 in Episode 116 to share your thoughts about what you have heard from Dr. Ornish and his new book The Spectrum.
Incidentally, here is the breakdown of the five groups in The Spectrum from "most healthy" to "least healthy" according to Dr. Ornish (I OBVIOUSLY disagree with his definition of "healthy" and categorization of what that constitutes):
Group 1 These are the most healthful foods, predominantly fruits, vegetables, whole grains, legumes, soy products, nonfat dairy, and egg whites in their natural forms, as well as some good fats that contain omega‑3 fatty acids.
Group 2 These are also predominantly plant-based but somewhat higher in fat (predominantly monounsaturated fat and polyunsaturated fat) such as avocados, seeds, nuts. Oils are included but in small amounts, since they are so dense in calories. Group 2 also includes foods canned in water (rather than sugary syrup or oil), canned vegetables (if sodium is not too high), low-fat dairy products (1%), decaffeinated beverages, low-sodium soy sauce, and so on.
Group 3 These foods include some seafood, some refined carbohydrates (Dr. Ornish has an interesting explanation in Part 2 of my interview about why these were not listed in Group 5) and concentrated sweeteners (in moderation), some oils that are higher in saturated fat, some reduced fat (2%) dairy products, margarines free of trans fatty acids, sweeteners containing high fructose corn syrup, and higher sodium.
Group 4 In this group foods contain additional fat, higher animal protein and fewer protective nutrients. These include poultry, fish that are higher in mercury, whole milk/dairy products, margarine, mayonnaise, pastries, cakes, cookies, and pies.
Group 5 In general, these foods are considered the least healthful. They are the lowest in protective substances and are highest in “bad fats.” Some food included in this group are red meat, egg yolks, fried poultry, fried fish, hot dogs, organ meats, butter, cream, and tropical oils like coconut oil.
UGH! As you can see, he's just about got the Groups backwards! When you see that refined carbohydrates are middle of the road "healthy" and egg yolks, butter and coconut oil are considered "least healthy," then you know we have a very clear difference of opinion regarding what is healthy and what is not. Keep listening to the rest of the interview to hear more about why Dr. Ornish thinks The Spectrum is far superior to anything he has ever written about nutrition before and why I think it is nothing more than the same old, same old we've always heard from him. I'll let YOU decide who to believe after listening to the final two segments of the interview on "The Livin' La Vida Low-Carb Show with Jimmy Moore."
Reader Josh Westbrook had a heart attack on February 10, 2008
When you meet literally thousands upon thousands of people a week through a weight loss blog like I do, it's difficult to fathom that each and every one of those people is a real person with a real life going through some very real circumstances that got them to be obese and unhealthy in the first place. I receive so many e-mails from the people who read here and I'm grateful to play even a small role in your life although I've never even met you face-to-face.
One such person is a man named Josh Westbrook. Josh wrote to me a while back telling me about how livin' la vida low-carb has helped him improve his life. He's lost about 30 pounds, starting feeling better than he ever had, and was well on his way to living a healthy lifestyle for many years to come.
But then it happened on February 10, 2008--Josh had a heart attack!
As he shared at my "Livin' La Vida Low-Carb Discussion" forum today, Josh is only 31 years old and weighs in at 226 pounds. It's not like he was so morbidly obese that his heart couldn't take it anymore.
"Not a perfectly fit person but not obese," he wrote.
Now his cardiologist wants Josh to cut back on the fat in his diet and he's at a crossroads about what to do. The doctor was very explicit that it wasn't his low-carb diet that caused the heart attack, but rather stress-induced. Josh acknowledges he has been under an intense amount of pressure for a while.
"And he is right," Josh admitted. "I went through the hardest year and a half of my life."
Even still, Josh says he is "very confused" about what to do with his low-carb lifestyle now. Some well-meaning, but ignorant naysayers are blaming the Atkins diet on the heart attack, but Josh knows better. And yet the doctors are giving strict orders for him to cut back on the fat completely.
According to Josh, he is eating a lower-carb diet that is more than 100 grams a day mostly from berries, whole grain bread, and low-fat staples.
"I am allowed to eat pasta but so far have refused," Josh explained. "I miss steak. I miss dark meat chicken (my favorite). I miss butter when I am cooking."
It sounded like Josh would do fairly well with the lower-carb South Beach Diet by Dr. Arthur Agatston. That plan allows for higher amounts of carbohydrates and less fat. I told Josh to ask his doctor about whether that plan would be suitable for him to follow.
But there's a nagging concern that is bugging him right now that he hasn't been able to find an answer to.
"What if because my family has a history of 'heart disease,' higher fat is actually dangerous for me?"
Josh is looking for any experiential advice from my readers and/or doctors who have been through this before. It's a scary situation for a young man like him, but one that really needs to be addressed. Share your feedback for Josh in the comments section below so he can find some direction about what to do next.
Obviously, he needs to get a handle on how he reacts to stress in his life. People just don't realize the damage they are doing to their bodies when they let all the pent-up frustrations, pressures from your job and family, and other daily stresses weigh us down and cause real damage to our health. It's why I step away from the computer, engage in elliptical workouts, spend time with my wife watching television, sleep when I'm tired, and take vacations like I'm gonna do next week. We've got to unwind and recharge our batteries so that our health remains intact.
I'm so happy that Josh is still with us today. Hearing his story reminded me of my brother Kevin who had three heart attacks in one week back in 1999 that nearly killed him. He was only 32 years old and his was induced by both stress and his weight. By the grace of God he is still with us today, but has to take a big handful of pills every single day for the rest of his life. My prayer is that Josh avoids this fate in his own life.
So how about it everyone? Do you have any experience with how to eat healthy following a heart attack? Is a high-fat, low-carb diet like Atkins (which was created by a cardiologist by the way!) conducive for someone who has been through a traumatic cardiovascular event like this? Josh has an appointment for rehabilitation on March 10, 2008 where he will ostensibly be given his low-fat dietary instructions.
We all make choices each and every day that impact our lives for good or bad. Some of those decisions may seem insignificant, but they can add up over time. Think about your diet, for example. How many people just mindlessly eat whatever they can afford to buy or just want to eat as part of their daily menu? And how much of that food is nothing but high-carb junk foods that do nothing but destroy your health and increase your weight?
In Episode 112 of "The Livin' La Vida Low-Carb Show with Jimmy Moore" we take a look at a study from the Food Standards Agency (FSA) in the UK that found poor dietary choices are not limited to the low-income segment of the population--it also extends into the wealthy class despite the popular stereotypes. Their conclusion--individuals CHOOSE to eat healthy or unhealthy regardless of their financial means. Hmmmm...
Click on the "LISTEN NOW" link below or download it to your iPod to hear today's podcast:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 112 [10:36m]: LISTEN NOW | Download
Yes, we've been constantly inundated with story after story claiming that if only people with modest income were able to afford to buy the more expensive "healthy" foods like fruits and vegetables, then we would have an obesity epidemic. Of course, this premise assumes that if you are rich and can buy anything you want that you will only buy the foods that are best for your health. WRONG!
Are you buying this study that says obesity is merely the personal choice and responsibility of the individual? Does your income play a role in how healthy or unhealthy you eat on a daily basis? Do you feel if you had more money that your healthy lifestyle change would be easier to implement? Tell us what you think in the show notes section of Episode 112 and add your voice to the conversation. You KNOW you've got an opinion, so why not share it with us? :)
From a tumultuous childhood, Jean Jitomir now living a dream
Think back in your life to a time when you were not in the most ideal situation for living healthy. That time could be RIGHT NOW for many of you, but for Jean Jitomir that was in her childhood when circumstances out of her control put her in a position that would later motivate her to do something meaningful not just in her own life, but in the lives of others.
Today, I want to share Jean's story with you because hers is one of transformation and rising up to new challenges in the face of certain failure. None of the past really matters to her now because she knows she is light years away from where she used to be thanks to her own hard work ethic and undying spirit to excel at everything she does.
As you can see from those before and after photos at the top of this post, Jean has changed her life and health through her diet and regular resistance training routine. Since I am new to weight lifting and in the midst of making this a regular part of my healthy lifestyle, I decided to interview Jean Jitomir from the "Built Nutrition" blog to learn more about how she incorporated bodybuilding into her life and to dispel some of the myths about women lifting weights. You won't agree with everything she says (especially regarding diet), but it's hard to ignore the final results. ENJOY!
1. I'm pleased to welcome to the "Livin' La Vida Low-Carb" blog today a woman who knows what she's talking about when it comes to getting into shape. Not only can she talk about it, but she LIVES it herself. I'm describing for you registered dietitian, exercise nutrition doctoral candidate, and national light weight bodybuilding competitor Jean Jitomir. As you can see from her pictures at the top of this blog post, she has sculpted and built her body into one bad mamma jamma! Welcome Jean!
Lifting weights has traditionally been a "man" thing, but you have proven that stereotype is just not true. What got you interested in resistance training to begin with? Were you ever worried about "bulking up" too much and losing your femininity?
First of all, thanks a lot for the warm welcome and opportunity to do this interview! The very first experience I had with weight lifting was with my dad’s 25-pound dumbbells as a 15 year old. I could do military presses, which is for shoulders. I had some really jacked shoulders, for a girl of 15 anyway.
I lifted a little once I got into track in high school when the team converted my math teacher/coach’s classroom to a weight room. The weights were concealed by upright gym mats during class time. When it was time for practice, the desks got pushed aside and we’d bench our little hearts out.
The serious lifting and working out began in my sophomore year of college, however.
I have never been concerned about losing my femininity because I simply don’t take physique-enhancing drugs! Read my Times New Roman “you will not get big and freaky from lifting the heaviest weights you possibly can!” Rinse. Repeat.
Women who look unnaturally muscular are doing something illegal to get that way. There is absolutely nothing you can do to look like that otherwise, trust me, I have only gained about one pound of real muscle mass in a good year; its gets less every year (I’m pretty close to maxing out my genetic capabilities). I’m a woman who is trying to gain as much muscle as possible and I’m still 30 pounds lighter than I was as the overweight version of myself.
Sometimes people think I look big and muscular in pictures, but are shocked to meet someone who is 5’2” and a size 0. Getting lean is a wonderful illusion that makes you look “bigger”; this applies to both men and women.
2. You came from a very modest upbringing where the household income for five people was just $20,000 annually. And yet I found it very interesting to hear your perspective on what those limited resources meant regarding your family's diet. The typical poor American household nowadays would use their financial status as an excuse for stocking up on cheap high-carb, sugary junk foods (what you like to call "craptacular" food) and yet that wasn't what you and your family feasted on. Instead, you ate what you describe as "a hearty chunk o' meat" with spring water.
In essence, you were consuming a zero-carb diet for survival. What do you say to those people who use the excuse that their lack of money forces them to buy unhealthy foods? Share how people can avoid the high-carb crap and make better choices even with only modest means.
I think there is a distinction to be made between living off the land and home-raised livestock as a member of the rural-poor and the experience of living in America as an suburban or urban poor person. We also had carbs in our diet in the form of vegetables, milk, and rice, usually. It’s just that the focus of most of our meals was certainly a chunk of organic, free-range, grass-fed beef—-an item that is quite pricey in any supermarket!
That said, eating healthfully is possible on a budget; it just requires planning. For instance, there are a number of very inexpensive protein sources. For example, frozen non-breaded chicken tenders, eggs, beans (from dry or canned!), frozen edamame, tofu, ground turkey, milk, cottage cheese, and powdered whey or soy protein. One of my favorite, under-known protein products is Fearn Soya Granules. These defatted bits of goodness all almost pure protein and fiber and ring in at about $2-3 for a large container! They are high in antioxidants and can be cooked like hot cereal or added to boost the protein content of a bean chili or, to some extent, a baked product. Soya granules can be found in many health food stores and online. Another fun high-protein, high-fiber ingredient is partially de-fatted peanut flour. Many manufacturers add these to bars to get a super-peanuty flavor. You can buy this flour online and make low-fat peanut-flavored shakes that are off the charts!
Furthermore, many vegetables and fruits are cheap year round including bagged spinach, other dark green (mustard, collard, kale), broccoli, green peppers, carrots, zucchini, and apples. Furthermore, purchasing local foods in season at the farmer’s market may help to cut costs. When all else fails, frozen vegetables are very high in nutrition (sometimes even better than fresh) because they are frozen at their peak ripeness and preserved. Frozen vegetables taste great and are usually substantially cheaper than fresh, not to mention convenient!
The best source of grains are the uncracked, unprocessed kernels and there is really nothing cheaper! Some, like quinoa and bulgur, have moderate amounts of protein and cook within 15-20 minutes!
3. Just like you, I had to endure the pain of divorce as a child. It's a very confusing time in the life of a child because you feel like your entire world is collapsing all around you and it's YOUR fault. This stress can lead to some erratic behavior which can change an otherwise good kid into one who's looking for trouble. How were you able to overcome this inevitability and get back on the path you are traveling down today?
I think I had two good parents who were acting VERY stupidly and selfishly due to their own stress. Despite that, they were both showed love in their own ways; this is what ultimately saves anyone. Also, the influence of dedicated mentors and teachers cannot be overlooked! If it were not for my school nurse, who listened to endless hours of frustration, and my coach/teacher who made me work to meet his clear and reasonable expectations, I don’t know where I would be today. The credit for my current and future success is owed, in part, to selfless individuals who supported me during the worst time of my life.
4. Tell us about your experience when you were subjected to a series of physical tests as a freshman in high school and you performed horribly. Was that what lit a fire within you perhaps for the first time to get your body into shape? What role did you mother play in motivating and inspiring you in this newfound journey to better health and fitness?
I think most of us can remember the dreaded timed-mile! In NY state, as in most other placed in the country, throughout elementary, middle, and high school students are required to perform yearly tests of the mile, pull-ups, and body fat. I performed terribly on these tests every year and was always embarrassed to cross the finish line last in the mile, not be able to do half a pull-up, and be told by my gym teacher that I was over-fat in front of everyone (those are the teachers I could have lived without! ;)
As an overweight freshman in high school, my math teacher described how he would start a “cross-country” team, a sport where you would run 2 miles a day, minimum! I informed him that he was “crazy” to believe anyone would sign up for that.
During that year, I literally could not catch a couple of kids I was babysitting as they ran up the road and I knew I had to do something to be in better shape. I started “running,” which consisted of about 50 feet of jogging to a “goal.” Right before I reached that mini-goal, I would add another, until I really needed to take a walking break. The following Fall, I went out for cross-country and did the 5K (about 3.1 miles) in roughly 30 minutes on average; the next year I brought my time down to about 23-34 minutes. I was never a stellar runner, but I lost about 15-20 pounds and became fit and healthy!
5. Recalling my own undergraduate college experience at the University of Tennessee, it was extremely difficult to eat healthy in between two full-time jobs and a full load of classes each semester. The stress of all that as well as the added pressures that most people go through during that time in their lives caused my weight to suffer.
You can certainly relate to this from your first year at Cornell University. You went through some trying circumstances that caused you to put on 30 pounds and fall into a deep pit of depression. What happened during that summer that followed to get your mind and body back in sync again? Why did you decide to ultimately change your major to nutrition and dietetics?
After a very bad second semester at college, I returned home to find myself unhappy and 30 pounds heavier—-I brought up the curve on the Freshman 15! I ran into one of my high school friends who got even more athletic in college; I started going to the gym with her—-it’s so useful to have a partner in fitness! I also became a girl scout camp counselor, which involves a lot of chasing after 10 year olds. I lost about 20 pounds that summer and maintained that loss throughout college.
I started as a plant science major in undergrad, which didn’t thrill me because, hey, plants don’t do much. I had already taken a whole bunch of chemistry, biology, and math--I didn’t want to start from scratch in a new major. I chose Nutritional Sciences initially because I thought it was interesting enough and I could graduate on time. The department required me to pursue dietetics because they wanted me to prove myself in the more rigorous track than general nutrition. I got high grades in dietetics and finished the degree on time.
My mother has always been a huge source of motivation and inspiration for me. She grew up fatherless, exceedingly poor, and dropped out of high school to give birth to my older sister. Two divorces later, she was on welfare with three kids. However, she went on to finish community college at the top of her program and was accepted to Cornell University to finish her bachelor’s. After that, she attended Cornell Law School. She went from being a high school drop-out to an Ivy League lawyer in less than 10 years. She demonstrated that even if society looks down on you, anything is possible when you are sharp, motivated, and believe in yourself!
6. You never expected to actually compete in bodybuilding, but it sorta fell in your lap. You bought a book by Arnold Schwarzenegger to help you learn how to begin lifting weights and you grew to love it. How did you get past the initial soreness that I'm just now discovering happens when you begin a resistance training regimen? How long was it before you saw the results you were looking for? What was it like competing against other women in a bench press competition for the first time?
Soreness will recede as you become a more experienced lifter. That sensation goes away, for the most part, after several months! Also, soreness is not an indicator of “how good you hit your muscles"--research does not support this notion, though you probably will experience delayed onset muscle soreness (DOMS) within 24-48 hours after your workouts when starting a weight-lifting program. Slowly work through it, be consistent, and I promise it will get better!
I still haven’t seen the results I’m looking for—-that’s just how it goes. I just strive to be better all the time. If you become content with where you are, then you stop working hard. I don’t want that. Though I will say, it took about 3-4 years of consistent lifting before I looked visibly more muscular than an average woman, so it’s a long process to gain muscle mass naturally.
Furthermore, most women simply don’t have the genetics to gain a whole lot of muscle mass—-I am certainly born with a decent amount of potential, which I have realized through consistent, hard work! That said, resistance and cardiovascular training are both important to fitness and anyone will improve and be closer to his or her potential through the same efforts; the end result will be different for different individuals, however.
I was so scared to do my first bench-press competition! My heart was racing and I was afraid to weigh-in and nervous about missing my lifts. I still was able to win that small contest and many other, though I’m still nervous every time!
7. Obviously, your early success in those competitions gave you confidence to try even more of them in the future. In September 2005, you competed in your first bodybuilding competition--AND WON! You won your class and the overall title to go to the national competition. CONGRATULATIONS! Although you were not as muscular and big as the other women at that level, tell us why you were less concerned about winning and more interested in how far you've come from your humble upbringing.
It’s so hard, especially in physique competition, to keep your progress in perspective. When you are being compared to other equally motivated, talented, or possibly chemically-enhanced individuals, priorities often become blurred. That’s why there needs to be a motivator that is larger than the contest at hand.
For me, I am rewarded by an e-mail by someone who was benefited by information on my blog or motivated by my story. I am also flattered by the great health and nutrition questions I receive from inquiring minds. I currently have a Certified Strength and Conditioning Specialist and practicing Medical Doctor who are good enough to guest-blog on my site, so even if your training or health question is out of my scope of practice, I may be able to find a good answer and get it posted!
8. Today, you are at Baylor University studying to receive a PhD in Exercise, Nutrition, and Preventive Health. As a registered dietitian, you are able to tweak your menus to coincide with your next bodybuilding competition. I'm curious, have you discovered anything extraordinary about what kind of diet maximizes your ability to compete on the highest levels? Do you believe in the theory subscribed to by so many in the fitness industry that you need to "carb up" to fuel your workouts? Why or why not?
Athletes need carbs. Period! Carbs are the primary source to fuel any intense workout and you will injure yourself if you train or compete at a high level and do not take in adequate amounts! I have seen and met with several triathletes in particular who have made the mistake of taking their carbs too low and suffer from poor performance and over-training.
Many sedentary or carb-sensitive individuals, however, will benefit from a diet that is a low to moderate in overall carbohydrate. If your daily activity is low, you do not need a lot of carbs to fuel your expenditure. Furthermore, numerous studies conducted in my own lab at Baylor and by Dr. Donald Layman et al (early 2000s) provide strong evidence that a weight loss diets that is fairly high in protein, low-moderate in carbs, and moderate in fat is beneficial for weight loss and retaining muscle mass during a period of energy restriction, especially in overweight women ages 35-60 or so.
If you workout intensely, carbs after your workout are a must; the insulin response is a signal for muscle-building after a workout and is also essential for recovery. Please refer to my blog for specific posts on this topic!
9. If the United States continues down our current path, then obesity and related diseases will eventually become the norm (if it isn't already) and the concept of health will be lost forever. With such ridiculous statements as "fat is bad" and "sugar is healthy," there's little wonder why Americans are so confused and baffled about what they need to do to eat better. What do you think can be done to get people more interested in living a healthy lifestyle both through diet and exercise?
I think that food processing is a huge industry with a lot of advertising money and political control. Our previous recommendations have not been influenced by optimal health outcomes and the result is manifest in reduced quality of life and increased healthcare costs.
The motivation issue is paramount. It’s an important area of research and thought—-what will inspire the American people to pass up the bargain buffet and opt for smaller portions of whole food and regular exercise? If I knew the answer to that, I could just post in on my blog and retire!
Generally speaking, Walter Willett (Harvard) is a good nutrition expert to look to for advice in term of healthy living and eating. Based on the research of Willett and colleagues, the principal advice is moderate portions of whole food equals good; processed food, especially in large portions is bad.
Whole: Vegetables (not in a can!), nuts (controlled portions!), fish, fruits (not sweetened in a can!), beans/lentils, lean meat and fish (less than 5 grams fat per 3oz serving, exception is fatty fish), whole grains: brown rice, old-fashioned oats, quinoa; lean dairy in moderation
Processed: everything else, especially 1) grains that have been smashed, kneaded, heated, chop-up, and wrapped in air-tight plastic; 2) high-fat meats that have been treated with God-only knows what and are not hospitable to microorganisms of any kind; and 3) most “foods” that come in cans, wrappers, and boxes. These are foods that really were never intended to go in the human body!
10. Jean, thank you so much for being here with us today at my blog. You are an important voice in the health debate and I am encouraged to know there are people like you out there espousing common sense and proven experience in regards to fitness and health. And you look absolutely fantastic! What an inspiration to all of us who hope to follow in your footsteps getting our bodies in the best shape of our lives. Is there anything else you'd like to share with that person who thinks lifting weights and eating a healthy diet is useless?
I know it’s very hard to start and stick with it. In my own young life, I have already started twice! Almost everyone feels unsure about exercising or going into the gym for the first time; it’s normal. But it’s also very important to find what helps you work past those feelings and be consistent about exercising regularly and eating a diet that will help you maintain a healthy weight and reach your goals.
My mom is a good example. For years, she tried to lose weight for cosmetic reasons. Even considering all she had accomplished, she could not get her weight under control using vanity as her source of inspiration. Then about two years ago, she was diagnosed with serious hypertension and Type 2 Diabetes; she was told she would die early if she did not lose a certain amount of weight. A serious health risk motivated her to lose 40 pounds and improve her health.
Hopefully, the wake-up call doesn’t have to be that severe for the majority people who have not already made a commitment to living a healthy lifestyle. Find a way to stick with a regular exercise plan and a diet consisting mostly of natural, whole foods; the rewards will be evident within a month or two and serve as an internal source of inspiration!
Please visit Jean Jitomir's "Built Nutrition" blog for more from this diet and fitness expert.
The True Lemon products are a low-carber's dream come true
I'm excited to introduce you to something you may not even be aware of for your low-carb lifestyle--but you will be now. It's called True Lemon and is one of the most amazing new low-carb products I've seen come out in years because it has ZERO sugar, carbs, calories, and sodium and will add so much dynamic flavor to the foods and drinks you consume as you'll see in a couple of YouTube videos my wife Christine and I recorded about it.
True Lemon is a crystallized substitute for three specific flavors: Lemon, Lime, and Orange. These products are 100% all-natural and made from the juice and oil of the various citrus fruits. Since those of us who are livin' la vida low-carb need to stay away from these high-sugar fruits for the most part, the True Lemon products enable us to add the flavor of lemon, lime, and orange to just about anything we eat or drink.
In Episode 21 of "Livin' La Vida Low-Carb On YouTube" as well as Episode 22, Christine and I had a little bit of fun with True Lemon products by taking our cameras to what Christine calls our "one butt kitchen." Yesiree, we had some fun making all sorts of recipes with these outstanding new low-carb flavoring substitutes.
See the True Lemon creations we came up with in today's videos:
In case you want to make these recipes we featured, here they are:
LEMONADE, LIMEADE, AND ORANGEADE
3 8-ounce glasses of filtered or bottled water 6 packets of True Lemon, True Lime, and True Orange 6 packets of Splenda or stevia to taste (optional) Ice cubes
Pour water into three glasses and add 2 packets of the True Lemon, True Lime, and True Orange products. If you desire more sweetness, then add Splenda or stevia. Drop some ice on top for a refreshing beverage anytime!
Break up chocolate in a bowl, scoop out the coconut oil, and then sprinkle True Orange on top. You'll want to microwave on high for about a minute (make sure you don't overcook or the chocolate will burn). Stir this liquid for about a minute until all the chocolate chunks have melted. Can be pour on top of your favorite low-carb ice cream immediately for a "magic shell" effect or you can refrigerate or freeze for a delightful orange chocolate treat in about an hour.
DIET RITE WITH LIME
1 can of Diet Rite or other Splenda-sweetened soda 1 packet of True Lime
As an alternative to the diet sodas made with lime that contain aspartame (aka NASTYtame!), open a packet of True Lime (or even True Lemon if you like that flavor) and pour in the bottom of a glass. Slowly pour the diet soda on top being careful about it fizzing up on you too quickly. When it dies down, pour the remaining contents of the diet soda on top and enjoy a different flavor to your diet cola.
SUPER SIMPLE LEMON PEPPER CHICKEN
2 tablespoons of butter 2-3 frozen chicken breasts 3 tablespoons of Nutiva brand coconut oil Shaker bottle of True Lemon Black pepper
On medium to medium-high heat, melt the butter in a large non-stick skillet until melted making sure it fully coats the skillet. Place the frozen chicken breasts into the butter and allow them to begin cooking. Scoop out a tablespoon of coconut oil and spread across the top of each chicken breast (still frozen). Then shake desired amount of pepper and True Lemon on top. Allow the chicken to continue cooking until golden brown on the bottom and then flip. Add additional pepper and True Lemon on the bottom and cook until fully cooked. Serve and enjoy!
LOW-CARB TRUE LEMON, LIME, OR ORANGE CHEESECAKE
1 8-ounce whipped Philadelphia cream cheese 4 packets of True Lime, Lemon or Orange 6 packets of Splenda or stevia Heavy whipping cream Whipped topping 1 packet of True Lime, Lemon or Orange
This will be the fastest cheesecake you've ever made. Empty the contents of one container of the cream cheese into a bowl, add your favorite True Lemon flavor on top along with the sweetener and as much or as little heavy whipping cream that you desire for the desire thickness. Stir until smooth and creamy. Pour into dessert dish and put a dollop of whipped cream on top. Sprinkle one packet of the same True Lemon flavor of your cheesecake. Eat up!
So there you have my five recipes and the possibilities are truly endless. I encourage you go use the TrueLemon store locator to find out where this incredible product is available in YOUR area because you'll want to add it to your low-carb lifestyle. I LOVE this stuff and I know you will too. Be sure to request your FREE SAMPLES so you can try all three flavors for yourself. You WON'T be disappointed!
I was happy to get the YouTube video series out of the studio with these True Lemon videos, although it was pretty funny lugging around my iMac into my kitchen. One of these days I'm gonna get me a digital camcorder to start recording videos anywhere. I'd love to be able to do that when I'm a little more financially able to. If you missed any of our previous YouTube videos, then check 'em all out here anytime at my links blog. We'd love to have you subscribe to our videos and e-mail us your feedback at livinlowcarbman@charter.net. THANKS for watching!!!
15 New And Essential Diet & Health Books I've Been Reading Lately
I don't know about you, but ever since I started livin' la vida low-carb I've had such an unprecedented hunger and thirst for information about nutrition, fitness, diet and health like never before in my life with any other subject. Even when I was studying government and politics in college and graduate school, I never felt THIS excited about reading so many books and resources. It's an educational awakening that I think most low-carbers go through because of the enlightenment we see happening to our own weight and health.
To that end, I'm always happy to share with you some of the most current and not-so-current books I have come across and read while studying this fascinating subject. But, as will often be the case, the books do tend to pile up on me a bit, so today I'm gonna highlight 15 new and essential books about diet and health that I've been reading lately along with a few comments about each one.
Keep in mind that not all of these "diet" books are explicitly low-carb friendly, but that's okay since I think we can still find merit in the experiences shared by the authors of those books (even if we have to hold our noses with some of their "expert" opinions). Likewise, several of these books will have you stand up and cheer because they quite clearly espouse the basic tenets of a healthy low-carb lifestyle.
So, without further delay, let's take a look at these 15 books:
After I decided to finally get serious about starting a resistance training regimen a few weeks ago (which is going great so far and I'll have an update on my progress soon), I received several e-mails from my blog readers who told me to look into the "slow burn" method for training. I had no idea what they were talking about because I wasn't really into weight lifting until recently. It turns out this was a unique form of weight lifting that was developed by Fred Hahn in conjunction with two of my favorite low-carb advocates: Dr. Michael Eades (who should be our next president, ya know...LOL!) and his lovely wife Dr. Mary Dan Eades.
Hahn as been a professional trainer for over two decades and believes people have been given useless information as it relates to exercise. As a natural skeptic of anything regarding health since starting low-carb, my curiosity was piqued. Rather than doing hours upon hours of cardio training every week, Hahn says, why not invest in a deliberate and very intense weight lifting that is unlike anything you've ever seen or done before? That's what The Slow Burn Fitness Revolution is all about and it will radically change what you think you know about building muscle.
When these strategies outlined by Hahn and the Eades are implemented correctly, your body will get stronger, burn more fat, rev up your metabolism, and you'll do it faster than you ever thought would be possible. In fact, he says you can get all the workout you need in just 30 minutes a week. Yep--A WEEK!
In conjunction with a healthy low-carb lifestyle, you'll be lifting slowly, feeling the burn in your muscles quickly, and getting stronger and stronger as the weeks go by. Whether you have access to gym equipment or if you can only fit it in your schedule from home, it's all in this book and then some. Specific detailed instructions about the exercises you need to do are included and they answer all the questions you may have about each one.
After spending a lifetime of torturing yourself on a treadmill to try to lose weight with little to no results, maybe it's time to give The Slow Burn Fitness Revolution a try to get stronger, feel better, and do your body some good. I'll be interviewing Fred Hahn very soon about his one-of-a-kind fitness routine that stresses low-carb nutrition to correspond with effective muscle-building workouts. Stay tuned!
If you're a sucker for hearing weight loss success stories, then this is quite an inspirational book for you to read. It is sanctioned by the Weight Watchers organization, so all of the more than 60 stories are from people who followed that plan. But I liked the format of this book and it would make for an excellent book about low-carb success stories one of these days.
Each chapter features stories from people of all ages, backgrounds, occupations, and health. They are written from the first person which is always more interesting hearing directly from the person who went through the hard work and effort themselves to lose the weight. At the end of the 2-3 page story, a quick "take-away" message is provided to hammer home the key ingredient in that person's success along with a motivational quote from the individual who was featured.
Although I could never do the Weight Watchers program (and many of them are totally enthralled by livin' la vida low-carb), I'm always the first to applaud success when it happens. If someone is happy on Weight Watchers, then who am I to tell them it's not right? But the same goes for my decision to be on the healthy low-carb lifestyle and sharing my story too. Weight loss isn't about whose diet is better, but rather what can produce results. Make your choice and then stick with it!
So much of the research into the most destructive health ailments we now face is focusing on the role of the diet. This is something Dr. Fred Ottoboni and his wife Dr. Alice Ottoboni know a thing or two about. Before retirement, they had spent many years of their career investigating, studying, and researching disease occurrence among various people groups around the world and they discovered something quite revealing in light of our current crisis with obesity, diabetes and worse: much of it is preventable by simply ignoring the high-carb, low-fat, low-cholesterol advice that has sadly become accepted as the "healthy" diet.
In Modern Nutritional Diseases, Drs. Ottoboni explain in meticulous detail why those diets are useless against most modern diseases and shares the research showing the elimination of sugars and starches will put us back on the road to health faster than removing saturated fat and cholesterol from our diet. There's even an invaluable chapter on how to distinguish good science from bad science among the many voices telling us what the facts are.
The references and charts contained in this book make it well worth having in your low-carb library. I'll warn you now that it does get a bit technical in some areas, but this stuff isn't simple either. There are many things to evaluate and analyze in the process of coming to the conclusions about nutrition and metabolism that Drs. Ottoboni do. This is every bit as good a book to read as Gary Taubes' Good Calories, Bad Calories was because it complements much of the same concepts and ideas.
My favorite part is at the end in a chapter called "What do you do now?" the authors give you practical instructions about making the changes you need in order to ward off the modern nutritional diseases in your own life. Specifics about diet, supplements, exercise, and suggested resources for further education are provided. This is an invaluable tool for anyone following a controlled-carbohydrate nutritional approach or who wants to learn more about why this way of eating works so well.
Have you noticed that EVERYBODY is an obesity "expert" nowadays? It's not just nutritionists, nurses, researchers and physicians either. We've got psychologists, government officials, and even economists weighing in on the subject using their experiences to try to resolve this growing problem. That's what happens in The Fattening Of America by Dr. Eric Finkelstein and Laurie Zuckerman. They look at the obesity epidemic as an issue with money (or the lack thereof) and what role the government should play in dealing with what they call "The ObesEconomy."
Although there are many good points made in the book about the obesity issue, I couldn't help but notice one VERY glaring omission as to why this problem still exists in 2008: special interest protection of the grain, sugar, processed foods, and low-fat industries. If they were left dangling on their own in the free marketplace just as the egg and beef companies have been, then the low-carb lifestyle would perhaps become more widely accepted as an alternative nutritional approach for people struggling with their weight.
Unfortunately, Dr. Finkelstein chooses to ignore this and simply spread the "blame" around to everyone else for obesity. But that's not all that got under my skin about the conclusions made in this book. Although he agrees with me that individuals, not the government or society, must deal with obesity, Dr. Finkelstein says that the government needs to step in to treat childhood obesity when the parents aren't doing a good enough job at it.
Say what?! I don't think so. If the government can't even give credence to low-carb the way they do low-fat diets, then I certainly don't think they have a shred of credibility about how children should be fed in order to properly manage their weight. Leave that job to the parents and give THEM education that is based on the latest science and not some opinions a bunch of "experts" came up with decades ago about what's healthy!
The overall conclusion of The Fattening Of America is that it should be easier and more affordable to get thin and eat healthy in the United States than it is to purchase cheap junk food that's gonna keep making us fat. Amen to that and hopefully there are feasible ways of making that happen. It may take bringing down some very powerful industries that won't go down without a fight!
What's with a brand new "Atkins" book being published years after the famous low-carb diet doctor has deceased? Well, it's not by the late great Dr. Robert C. Atkins, but you could say he was the one who inspired it and may have indeed written it himself had he lived a few more years. It's called The All-New Atkins Advantage featuring the writing and research of Ironman competitor and orthopedic surgeon Dr. Stuart Trager as well as Atkins Nutritionals, Inc. spokeswoman Colette Heimowitz.
I'm gonna admit I was quite skeptical of this book when I first heard about it. I mean, come on! Do we REALLY need another book to tell us how to do the Atkins diet? Well, yes and no. As someone who lost 180 pounds after reading and implementing the principles found in Dr. Atkins' New Diet Revolution back in 2004, I couldn't imagine what this "new Atkins" book would tell me to improve upon what I previously learned. But I try to keep an open and am always willing to learn.
This new Atkins is very focused on giving people a specific 12-week plan for success, including tips about how to implement the diet into your life with menu plans and advice about how to become a success. One of the ways that is done is by providing a myriad of low-carb plans to choose from based on YOUR specific needs.
When I was losing weight on Atkins, my carbohydrates needed to stay around 35g a day in order for me to keep losing weight. Some people need less than that while others can get away with more carbs. Since we're all different, The All-New Atkins Advantage tries to accommodate and customize this plan to your specifications based on your body. They don't really tell you which one to follow, so I suppose you start at 20g and work your way up. How is this different from the Atkins diet I did?
Well, there is one major difference about this book that was not given as much space in any of the previous Atkins books. Dr. Trager uses his fitness experience and provides pictorial demonstrations of various exercises you should be doing as part of your healthy low-carb lifestyle. This is indeed a sorely needed addition to the Atkins plan that I'm happy to see.
Answers to the most common questions and criticisms of livin' la vida low-carb are also included in this book which was inspired by all the positive developments that have been happening in the research world since the passing of Dr. Atkins. It makes you wonder if he would have written a similar book had he stuck around a few more years. Who knows?
Regardless, you'll enjoy this book immensely if you are new to the Atkins lifestyle or if you are seeking to learn more about low-carbohydrate dieting. Don't miss the comprehensive list of low-carb studies in the back of the book to see all of the amazing science that has been flooding health research journals in recent years.
For those of us who have struggled with our weight for the majority of our lives, we know that simply cutting back on our calories and fat ain't gonna cut it. When most people get exacerbated by the continued failure of these kind of diets, they turn to weight loss pills or surgery instead. Not good!
That's where Dr. Cathy Wong's The Inside-Out Diet comes in. Instead of focusing on the weight loss (which will still happen, by the way!), this plan gets people to eat for the sake of their health instead by consuming a nutritional program that will allow your liver to function better than it ever has before. Yes, this is a detoxification diet, but it's so much more.
I especially enjoyed the step-by-step approach of this diet looking at every possibility for why you might not be losing weight, including food allergies and intolerances, stress, excessive insulin production, and more. It's as if Dr. Wong takes you by the hand to assure you that we WILL get to the bottom of your obesity problem and attack it from "the inside-out."
For fans of recipes, Dr. Wong includes 50 of her favorites in the back of the book. She earnestly believes in the slow, methodical approach to weight loss because it's about eating healthier first and foremost. If more people took on this philosophy of eating primarily for the sake of their health, then obesity rates would drop faster than they ever have before.
University of Connecticut researcher Dr. Jeff Volek, who has been behind some of most "explosive" research into low-carb diets and, most recently, saturated fat consumption as part of a healthy lifestyle, teamed up with Men's Health Features editor Adam Campbell to create a dietary fitness plan tailored for people who want to burn body fat, increase their muscle, and live healthier. That's what the TNT Diet is all about.
You know with Dr. Volek and Campbell behind this book, you ain't gonna be stuck eating a miserable low-fat, calorie-restricted diet. No way! Instead, you won't count a single calorie, you'll get to eat delicious and nutritious fatty foods that have never been a part of a "diet" before, and you'll only have to invest 90 minutes of exercise a week. Sound like a plan, man?
They don't sugarcoat the message you need to hear and speak honestly about the investment of consistent time and energy to doing this throughout the book. Of course, those "TNT Transformation" stories sprinkled throughout the book will keep you motivated in your own journey. It's not just about the weight loss, but the changes you are making to your body's muscles. It won't take long to notice the difference!
There's a mouthwatering list of TNT Diet-approved recipes between the nutrition and training section so you'll be fueled up ready to go with your workouts. And it's not all fun and games--although the picture demonstrations about how to do each exercise helps you know EXACTLY what to do. There's a nice summary of what you can expect to happen to your health after going on this diet in the back. It will be what motivates you to get serious about your health for good this time.
We all know about the three macronutrients which have been at the very heart of debates about diet for the past few decades--fat, protein, and carbohydrate. But, according to Canadian nutrition activist Dr. Melissa Hershberg, there's a "fourth macronutrient" we all should be aware of and strive to get more into our bodies in order to lose weight and get healthy. It's WATER!
Just as I recently shared in a YouTube video, drinking plenty of water is an important part of your healthy lifestyle and that's the essence of what has become The Hershberg Diet. And it's not just the water you drink straight from that tap, but the plethora of food choices that contain lots of water, too. Dr. Hershberg explains it all for you in her book.
In fact, she names a FIFTH macronutrient when she reveals alcohol contains 7 calories for each gram that is consumed. Most people don't think about these additional calories from alcohol, but they can add up despite being low-carb and sugar-free. You need to budget for alcohol in your diet if that's something you want, but it's not a freebie by any means.
I appreciate Dr. Hershberg's focus on the role of insulin in obesity, but then she recommends all this low-fat and fat-free crap that quite frankly I can do without! Keep your lean ground turkey and skim milk, thank you very much. Unfortunately, this diet is indeed a low-calorie, low-fat program along with all that water you'll eat and drink. It's a nice concept, but the wrong dietary plan for most people.
One of the most respected and outspoken doctors who is speaking common sense as it relates to diet and health is Dr. John Briffa from the UK. Unlike most of the medical establishment these days, Dr. Briffa realizes that weight loss can never be solved with a one-size-fits-all remedy as has too often been tried. That's why he came up with The True You Diet.
He believes that most people should look at their early ancestors for the answers about how to remain lean and fit. These "hunter-gatherers" didn't worry about obesity and disease because their non-processed, low-carb, high-fat diets gave them all the energy their bodies needed to survive and thrive. Returning to this original diet is the missing element in our diet in the 21st century.
If you are a low-carber, then you'll be grinning from ear to ear as you read The True You Diet. Dr. Briffa delivers a solid message in an engaging fashion about many of the most fundamental truths that support low-carb living. His practical advice from years of treating patients arms you with knowledge you can rely on to help you stay committed to your permanent lifestyle change.
What if your problem with weight had more to do with a deep hunger for meaning in the world rather than for that big slice of chocolate cake staring at you? Could our obesity not really have anything at all to do with calories, but rather attaining the hopes and dreams we don't even know we want yet? Deep questions like these are what Allen Zadoff explores in his book entitled Hungry.
After allowing his weight to get up to 350 pounds in his late 20s, Zadoff thought he knew why he got to be so big. It had to be a whole host of reasons--a slow metabolism, not enough willpower, a big appetite, a desire to be manly and eat that way, big boned, and it made him happy. But in the end, he wasn't happy and traveled down a path that led him to lose over 100 pounds while gaining a whole new perspective on life.
Hungry takes you down this road that Allen Zadoff took to shed the pounds and turn his world upside down. It's an inspiring story of hope for better tomorrow with behavioral methods concerning food that would intrigue a psychologist for weeks! And before you ask, his diet had very little to do with what kind of food he ate. That didn't matter to him (and he doesn't think it should matter to you).
Another of the very few loud voices speaking out on behalf of a high-fat, low-carb diet in the UK is Dr. Barry Groves. With Dr. Atkins no longer with us, Dr. Groves has taken up the torch and carried it boldly and proudly for all the world to see. He's convinced that fat is not the source of our weight and health troubles--CARBOHYDRATES ARE! That's the underlying conclusion he shares in his book Natural Health & Weight Loss.
After years of researching, studying, writing, lecturing, and, most importantly, LIVING the low-carb lifestyle, Dr. Groves has a lifetime of experiences to share about how eating fat to replace carbohydrate in our diet will keep your body healthy, fit, and lean when a high-carb, low-fat diet fails you. He says people should eat more real food if they want to ward off the diseases that afflict so many people these days, namely obesity, diabetes, and heart disease.
Of course, all of his claims are backed up by the research and his more than four decades of personal and professional experience. In fact, you can even check out this thread at my LowCarbDiscussion.com forum dedicated to people following Dr. Barry Groves for lots of support and assistance as you implement these principles into your life. Dr. Groves has even been known to pop in to make comments and answer questions from time to time, too. Natural Health & Weight Loss is a book that you'll be proud to own and I cannot encourage you enough to get it, love it, and then LIVE IT!
There are as many theories about why people get fat as there are stars in the sky and many of them have some merit in terms of having some kind of effect on obesity. Unfortunately, though, too often the actual CAUSE of weight and health problems is not addressed which is why the issue still remains.
I believe The Serotonin Power Diet by Dr. Judith Wurtman and Nina Marquis simply looks at an effect of weight and health rather than what is at the root of the issue. The premise of this book goes something like this: you feel down and depressed because the serotonin levels in your brain are reduce; raise your serotonin by eating foods that will increase it, then you will take care of your weight and health. Oh, if it were just that simple.
This is where there's a clear disconnect. Most of the foods on The Serotonin Power Diet are VERY high in carbs to try to lift your spirits. Check out this list: biscotti, cereal, cinnamon raisin bread, crackers, fig newtons, graham crackers, granola bars, marshmallows, pita bread, popcorn, pretzels, rice cakes, and waffles. Shall I go on? Do you see what ALL of those foods have in common--VERY HIGH IN CARBOHYDRATE!
Yes, they may make your serotonin levels go up, Dr. Wurtman, but the unpredictable blood sugar swings and constant hunger from the emptiness you feel from eating such a diet devoid of nutrients are why this diet would fail me miserably. Something tells me it would do the exact same thing to a bunch of other people, too. By the way, I've been eating a low-carb diet for four years and don't have ANY issues with being depressed or other side effects allegedly brought on by low serotonin levels. I wonder why that is, Dr. Wurtman? Any ideas?
In the 1980s, Olivia Newton John had a #1 hit single called "Let's Get Physical" and that exactly the motto that Teresa Tapp took on when she created her famous T-Tapp Workout routine as outlined in Fit and Fabulous in 15 Minutes. In just a few minutes a day, she gives you a full cardiovascular workout that doesn't require any equipment or joint-jarring movements. Actually, you'll probably have fun while you're exercising which will make it more successful than if you dreaded doing it!
This book provides you with all the instructions a busy mom or working professional needs to get in a good workout at the beginning of your day or after the kids have gone to bed. It's low-impact and will clear up virtually any and all issues you may have with pain and soreness in your body. T-Tapp offers real results really fast!
Teresa herself demonstrates the moves you need to get your body in shape and she provides real-life examples of people who have implemented T-Tapp into their life with amazing results. If the idea of exercise makes you want to run and scream in the other direction, then perhaps you should check out Fit and Fabulous in 15 Minutes for a nonthreatening alternative.
I strongly believe in the power of prayer and credit it for helping me in my low-carb weight loss journey back in 2004. God gave me the strength to stay on plan even when I felt like giving up and He rewarded me with a 180-pound weight loss in just one year. So naturally I am supportive of anyone who wishes to implore the Almighty as part of their weight management plan.
The Prayer Diet espoused by Dr. Matthew Anderson is focused specifically on making prayer the central focus of your weight and health plan. By taking the focus off of food, your weight, the health problems you may be facing, and all those other issues that tend to dominate the discussion regarding your diet, Dr. Anderson shifts the focus to God where it belongs and His sovereignty to make the necessary changes in you to bring about weight loss.
If you're not a Christian, then you probably won't understand why this diet could possibly work for you. But any believer who trusts Jesus Christ as their personal Lord and Savior will tell you how essential prayer is to a healthy spiritual life. And The Prayer Diet simply extends this to your physical life, too. Specific prayers for yourself and others are included in the book to help guide you towards God's will regarding the weight and health of you and your loved ones.
Our most precious commodity in this world are our children and making sure they are eating properly is a challenging task to say the least. With fast food and junk food being dangled in front of them on television commercials and on the Internet using cartoon characters and clever marketing to appeal to them, it's literally a war out there--a "food fight" between parents and their kids about what to eat.
That's why pediatric physician Dr. David Ludwig wrote Ending the Food Fight because he wanted to show parents that it IS possible to feed your children healthy foods without having them pitch a fit. The 9-week OWL program that Dr. Ludwig uses with children all the time at the Children's Hospital Boston has a proven track record of helping even the most defiant, sugar-addicted kids to eat better. It's all found in this book!
You'll recall that Dr. Ludwig has published some research on "fatty liver" being a problem with eating too many carbohydrates, so he is certainly a proponent of livin' la vida low-carb based on what the science has shown him. And applying those principles to children makes sense to him which is the heartbeat of everything he does. If you are a parent, then you should own a copy of Ending the Food Fight.
Do you have a diet and/or health-related book you'd like for me to read and review? Please e-mail me at livinlowcarbman@charter.net with the details and I'd be happy to share my thoughts and comments about it with my readers.
, Drs. Ottoboni explain in meticulous detail why those diets are useless against most modern diseases and shares the research showing the elimination of sugars and starches will put us back on the road to health faster than removing saturated fat and cholesterol from our diet. There's even an invaluable chapter on how to distinguish good science from bad science among the many voices telling us what the facts are.
