Binge Eating
So, what can be done to prevent all the weight and health problems that result from over eating or binge eating?
One thing is now very clear and it is that dieting does not work. Oprah Winfrey, Kirsti Alley and others are living examples of people who tried valiantly to lose excess weight and maintain themselves through exercise and limited caloric intake. The results were that they ultimately failed in their efforts. It is not that these otherwise successful people were failures or that they are “gluttons,” but that they exemplify the problems associated with diet.
What seems to happen when people begin dieting is that the brain, feeling as though the body is starving, sets in motion a series of efforts to restore the body to its former equilibrium. In other words, sooner or later, brain and stomach, in collusion with one another, reverse the process of dieting so that weight is regained. In fact, what happens to most people is that they gain more weight than they initially lost. It may be the reason for this is that the body is attempting to store extra reserves in order to protect itself against “starvation” or what we called the diet.
A common bit of wisdom in medical practice is that if you leave a disease intact and simply treat the symptoms, the patient will ultimately die. Sometimes, as in dealing with terminal cancer, medical doctors are left with no other choice than to treat symptoms to comfort the patient. However, in most cases, the goal is to cure the disease, even while helping the patient gain relief from the symptoms.
In a similar way, by constantly trying to lose weight by eating less, all we seem to be doing is treat the symptom and not the disease. In this case, the disease is the depression, anxiety, stress, worry, loneliness, or other life crisis with which we are wrestling. These cause so many of us to reach for food. Until we identify and treat these underlying problems, there will continue to be the impulse to over eat.
Acai Berry Supplements Your Diet Diva's Review: The Acai Berry can be found deep in the Amazon jungle, which is why you won’t find the actual berry in your local supermarket. You will find it, however, in capsule form, puree form, juices, and in freeze dried form. You may even find it in powder form. This is done because the berry is highly perishable and would never make it to your supermarket shelves. Instead, it is preserved in other forms in order to make sure that it is able to be consumed.
So what makes the Acai Berry so special? There are a lot of reasons.
Fights disease
The Acai Berry is great for fighting against several serious health issues. As a matter of fact, lab tests have shown this berry to fight off cholesterol and high blood pressure and several other as well. The high concentration of antioxidants makes the Acai Berry very healthy.
As a matter of fact, the antioxidants can also help in the fight against obesity. Everything that is contained within the Acai Berry makes for a very potent detox supplement. There are lab studies that state the fruit helps to detox the body which, in turn, speeds up metabolism. You might be surprised to find out that your body has anywhere between 5 and 20 pounds of junk hanging out. When you can flush that out, you can lose a very quick 5 to 20 pounds. Incorporate the Acai Berry into your healthy diet and exercise and you have a lethal combination against obesity.
The quickest way to take it
PureAcaiBerry.com sells the supplement for you so that all you have to do is take a single capsule and receive 1500mg of Acai Berry. This is opposed to the usual dose of 1000mg. Basically, you are getting an even better dose of a 100% pure and certified organic product. It is not tampered with, so you know you are getting something that is taken into your body the same way it would be if you were eating the Acai Berry straight off of the vine. The only one I would recommend, due to its endless research, proven science, Doctorate approved is the "Pure Acai Berry" the daily dose is effective, unlike some of its coompetitors, trust me I love it!! Kudos PUREACAIBERRY!
Alcohol, or ethyl alcohol (ethanol), refers to the intoxicating ingredient found in wine, beer and hard liquor. Alcohol arises naturally from carbohydrates when certain micro-organisms metabolize them in the absence of oxygen, called fermentation. Beer, wine and other liquor contain different amounts of alcohol. The amount of alcohol in distilled liquor is known as “proof”. Proof refers to the amount of alcohol in the liquor; for example, 100 proof liquor contains 50% alcohol, 40 proof liquor contains 20% alcohol, and so on. Traditional wine has approximately 8-14% alcohol, while regular beer has 4-6% alcohol. Recent studies show that moderate use of alcohol may have a beneficial effect on the coronary system. In general, for healthy people, one drink per day for women and no more than two drinks per day for men would be considered the maximum amount of alcohol consumption to be considered moderate use. (By “healthy” people, we are referring to non-pregnant women, individuals not addicted to alcohol, and people without pre-existing medical conditions, among others). However, the amount of alcohol that a person can drink safely is highly individual, depending on genetics, age, sex, weight and family history, etc. A “drink” is considered to be: · 4-5 ounces of wine · 10 ounces of wine cooler · 12 ounces of beer - 1-1/4 ounces of distilled liquor (80 proof whiskey, vodka, scotch, or rum)
How Alcohol Travels Through the Body Alcohol is metabolized extremely quickly by the body. Unlike foods, which require time for digestion, alcohol needs no digestion and is quickly absorbed. Alcohol gets “VIP” treatment in the body – absorbing and metabolizing before most other nutrients. About 20 percent is absorbed directly across the walls of an empty stomach and can reach the brain within one minute. Once alcohol reaches the stomach, it begins to break down with the alcohol dehydrogenase enzyme. This process reduces the amount of alcohol entering the blood by approximately 20%. (Women produce less of this enzyme, which may help to partially explain why women become more intoxicated on less alcohol than men.). In addition, about 10% of the alcohol is expelled in the breath and urine. Alcohol is rapidly absorbed in the upper portion of the small intestine. The alcohol-laden blood then travels to the liver via the veins and capillaries of the digestive tract, which affects nearly every liver cell. The liver cells are the only cells in our body that can produce enough of the enzyme alcohol dehydrogenase to oxidize alcohol at an appreciable rate. Though alcohol affects every organ of the body, it’s most dramatic impact is upon the liver. The liver cells normally prefer fatty acids as fuel, and package excess fatty acids as triglycerides, which they then route to other tissues of the body. However, when alcohol is present, the liver cells are forced to first metabolize the alcohol, letting the fatty acids accumulate, sometimes in huge amounts. Alcohol metabolism permanently changes liver cell structure, which impairs the liver’s ability to metabolize fats. This explains why heavy drinkers tend to develop fatty livers. The liver is able to metabolize about ½ ounce of ethanol per hour (approximately one drink, depending on a person’s body size, food intake, etc.). If more alcohol arrives in the liver than the enzymes can handle, the excess alcohol travels to all parts of the body, circulating until the liver enzymes are finally able to process it. (Which is another good reason not to consume more than one drink per hour.). How the Liver Breaks Down Alcohol The alcohol dehydrogenase enzyme breaks down alcohol by removing hydrogen in two steps: 1. Alcohol dehydrogenase oxidizes alcohol to acetaldehyde 2. Acetaldehyde dehydrogenase oxidizes the acetaldehyde to acetyl CoA. These reactions produce hydrogen ions (acid). The B vitamin niacin (in its role as the coenzyme NAD) picks up these hydrogen ions (becoming NADH). Thus when alcohol is metabolized, NAD diminishes and NADH increases. · During alcohol metabolism, NAD becomes unavailable for the many other vital body processes for which it is needed, including glycolysis, the TCA cycle and the electron transport chain. Without NAD, the energy pathway is blocked, and alternative routes are taken, with serious physical consequences: · The accumulation of hydrogen atoms shifts the body’s balance toward acid. · The accumulation of NADH slows the TCA cycle, resulting in a build up of pyruvate and acetyl CoA. Excess acetyl CoA results in fatty acid synthesis and fat begins to clog the liver. (An accumulation of fat in the liver can be observed after only a single night of heavy drinking). Fatty Liver and Liver Disease With moderate drinking, the liver can process alcohol fairly safely. However, heavy drinking overtaxes the liver resulting in serious consequences. A liver clogged with fat causes liver cells to become less efficient at performing their necessary tasks, resulting in impairment of a person’s nutritional health. Fatty liver is the first stage of liver deterioration in heavy drinkers, and interferes with the distribution of oxygen and nutrients to the liver’s cells. If the condition persists long enough, the liver cells will die, forming fibrous scar tissue (the second stage of liver deterioration, or fibrosis). Some liver cells can regenerate with good nutrition and abstinence, however in the last stage of deterioration, or cirrhosis, the damage to the liver cells is the least reversible. Alcohol and Malnutrition For moderate drinkers, alcohol does not suppress food intake, and may actually increase appetite. Chronic alcohol consumption appears to have the opposite effect. Alcohol causes euphoria, which depresses appetite, so that heavy drinkers tend to eat poorly and become malnourished. Alcohol is very rich in energy, packing 7 calories per gram. But like pure sugar or fat, the calories are void of nutrients. The more calories an individual consumes in alcohol, the less likely it is that they will eat enough food to obtain adequate nutrients. To make matters worse, chronic alcohol abuse not only displaces calories from needed nutrients, but also interferes with the body’s metabolism of nutrients, leading to damage of the liver, digestive system, and nearly every bodily organ. Health Effects of Alcohol Consumption Arthritis Increases risk of gouty arthritis Cancer Increases the risk of cancer in the liver, pancreas, rectum, breast, mouth, pharynx, larynx and esophagus Fetal Alcohol Syndrome Causes physical and behavioral abnormalities in the fetus Heart Disease Raises blood pressure, blood lipids and the risk of stroke and heart disease in heavy drinkers. Heart disease is generally lower in light to moderate drinkers. Hyperglycermia Raises blood glucose Hypoglycemia Lowers blood glucose, especially for people with diabetes Kidney Disease Enlarges the kidneys, alters hormone functions, and increases the risk of kidney failure Liver Disease Causes fatty liver, alcoholic hepatitis and cirrhosis Malnutrition Increases the risk of protein-energy malnutrition,; low intakes of protein, calcium, iron, vitamin A, vitamin C, thiamine, vitamin B6 and riboflavin, and impaired absorption of calcium, phosphorus, vitamin D and zinc. Nervous Disorders Causes neuropathy and dementia; impairs balance and memory Obesity Increases energy intake, but not a primary cause of obesity Psychological disturbances Causes depression, anxiety and insomnia To Drink or Not to Drink? Moderate use of alcohol can be an enjoyable, safe experience if used with caution. If you do choose to drink, sip each drink slowly, and always consume alcohol with food. Spaces drinks out to no more than one drink per hour, and consume plenty of water in between drinks
Cutting calories, reducing or increasing carbs, post-workout meals, etc. There’s so much to know when it comes to a sound nutrition plan to go with your fitness plan.
Below, you’ll find five common nutrition mistakes people make in their plan and what can be done to fix them.
1. Eliminating fat completely
Eliminating anything is rarely a good idea, particularly a macronutrient. Fat provides you with many benefits that will contribute to your goals, including energy, increased testosterone and in fighting inflammation. On average, a diet consisting of 20-30% fat is ideal.
2. Not eating enough calories
This is a mistake that many people make. Cutting too many calories can have a reverse impact on your intended result. Not consuming enough calories can slow your metabolism, which will hinder fat loss. In fact, if you do reduce your caloric intake, be sure to do it slowly over a few weeks. Your caloric intake shouldn’t be any lower than 11 times your bodyweight. Trust me its not worth its deficient!!
3. Eating too many calories
This one is a bit of a no brainer, but people still make this mistake. Particularly when they’re wanting to put on lean muscle mass. Sure, during a bulking phase, you want to eat more calories, but you don’t want to add more fat than muscle. As a starting point, try not to consume more calories than 18 times your bodyweight.
4. Eliminating carbs
We need carbs. We need carbs for energy to live and definitely to get through your tough workouts. Sure the Atkins diet can reduce fat, but no one can live with extreme eating like that. Carbs are a healthy and beneficial nutrient. A diet with healthy, complex carbs consumed in a good meal plan will result in longer-term results. Most people should consume no less than 30% of their calories from carbs. #1 Dirty Diet Secret Revealed: To stay lean focus on lower glycemic carbohydrates. Eat high fiber, whole grains preferably wheat/gluten free, avoid corn most don’t realize there is often a food allergy attached to all wheat, gluten & corn related foods. For more details check out my book: http://www.yourdietdiva.net/my-book.html
5. Poor pre and post workout nutrition When you put in the effort you do at the gym, you want to do everything you can to the most out of that workout. To do so, make sure you consume protein and complex carbs 60 minutes before your workout and consume simple carbs and fast digesting protein within 90 minutes after your workout. #2 Diet Diva Dirty Secret Revealed: To stay lean, I suggest changing the pre & post foods around. So a quick protein like whey isolate with simple carbs such as blueberries, strawberries or a small apple will give you plenty to get through your workout, of course if you are training in the later afternoon then you likely would have eaten a complex carb 60 minutes prior, I hope! Save your complex carbs with protein for your post meal within 60 minutes of your training, right away is what I suggest. For more details check out my book: http://www.yourdietdiva.net/my-book.html
It’s important to have protein early on in your day, because protein gives you more sustainable energy than carbohydrates. This will help you feel more full before lunch, and help you be more productive at work. You can avoid a mid morning crash, and sets your day off a balanced blood sugar. Here are some of my suggestions to start you off with a power packed protein breakfast!
1.Make an omelet on Sunday. For a healthy version of an omelet, use 1/2 - 1 cup of egg whites, add some low fat, low sodium cheese or try dry curd cottage cheese, add your mixed veggies, some fresh cilantro.
2.Have high fiber cereal with whey+milk on Monday. Some cereals contain added protein. One brand I like is Go Lean Crunch. The protein and fiber will make you feel full longer, and it's sweet, so it tastes great! Add your favorite whey protein powder for more protein. Or a hot cereal using grains such as kamut, spelt or rye flake.
3.Grab a protein bar Tuesday morning if you’re running late. If you're like me, and like to spend zero time getting breakfast ready, have a high protein bar before work. I like VPX's Zero Impact bar its clean whey isolate, and sweet potatoe base with good fats in it ; best because they are slightly larger and have less sugar than some of the other brands, this makes me feel full for longer.
4.Eat cc on Wednesday. You can get traditional, low fat, or fat free cottage cheese. But did you also know there are varieties of cottage cheese that are protein rich foods with added fiber? The two I know of are Fiber One and Bran Buds (I prefer the taste and consistency of the latter).
5. Try a protein smoothie on Thursday for a quickie. Add to the blender your favorite whey isolate, add some ground flax meal or chia seeds, frozen blueberries and even 1/3 avocado for essential fats.
6.Treat yourself to a yogurt/cottage cheese combo on Friday. I like to call it key lime dream; use 1 cup of low fat cottage cheese + 3 tbsp Astro's Lime Yogurt sugar-free, 1 tbsp ground flax or hemp seeds this tastes like key lime cheesecake!
7.Scramble eggs for breakfast on Saturday. Serve with a high fiber slice of toast topped with cottage cheese instead of butter. I like to sprinkle a little cilantro or basil over the cottage cheese for added flavor. And that’s it!
Again, if you start your day of with Protein, this will set you up for a sustained balanced day, you will notice energy is consistent, less sugar cravings, and mentally sharp!
 Carb cravings?!? I don't know about you but I know how the weather changes effect my moods, cravings are wild and so is the mood. Due to our seasons change, weather plays on our moods & will be affected, seratonin levels need to be finding its balance as well as melatonin levels at the end of our day. During this change some may experience moods, foods and rollercoaster rides! Life will always have its stresses, but dealing with stress in a healthful, nutritional way can have a positive impact on self-esteem, energy level, emotional outlook, and weight. There are a number of positive ways to deal with cravings, including:
- Start the day off with breakfast, which helps prevent overwhelming hunger later in the day.
- Eliminate feelings of guilt related to labeling food as either good or bad. Some choices are healthier than others, but snacks and treats can be consumed in reasonable amounts.
- Plan ahead for each new week. Think about one's school, work, and activity schedule and how healthful snacks can be incorporated into it.
- Keep healthful snacks close at hand, both at home and at work.
- Try not to go for long periods of time without eating.
- Combine lean protein foods with high-fiber carbohydrate sources to provide energy that lasts for several hours
- Cravings can be the exception instead of the rule when it comes to one's diet. Developing a lifestyle that includes healthful food selections and regular meals and snacks can help control cravings. The extra time it takes in planning meals or snacks, whether eating at home or eating on the run, is easily made up for in increased energy and improved mood.
- Be a smart consumer and read labels carefully Fat free products are loaded with sugar. Fat does not make you fat – SUGAR DOES! When grocery shopping, meals should have no more than 400 calories and snacks 150 calories – buy nothing with over 9 grams of sugar.
- No overcomplicated routines/no overcomplicated diets
They have the highest failure rate because they don’t teach you how to live in the real world. Get back to the basic, common sense principles. - Never skip meals
All of my morbidly obese clients have one thing in common – skipping meals. The moment you allow your blood sugar to drop (when you feel hunger pangs) you become a fat storing machine. You must eat small meals or snacks every few hours. - Don’t ever juice-blend
Always eat the whole fruit, not just its sugary juices. Juicing takes out the fiber but leaves you with the sugars. However, blending fills you with the whole fruit (fiber) and a lot more nutrients. - Sugar is the devil
Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. To break the sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for 5 days in a row, then allow yourself to have one cheat meal on Saturday and one on Sunday. You will have curbed the chemical addiction for sugar and your brain will desire less. - Clean House - Remove ALL junk from your kitchen
Stop buying addictive junk foods, then hating yourself for not being able to resist. - Deprivation does not work
When starting a diet, for the first two weeks add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will begin to naturally reject sugars and processed foods. - Crunches are a waste of time
If you carry weight in your midsection, you will just build muscle under fat – thus making you appear bigger! The only way to get a true 6-pack is to combine a healthy diet with resistance training. - Eat the Good, the Bad, then the Ugly
Classify the food on your plate in the following: Good = veggies/fruit/lean meats, Bad = starches/bread, Ugly = dessert/alcohol. Be sure to fill up on the good first. - Satisfy oral fixation with herbal teas
Curb late night cravings with your favorite flavored herbal teas. They have anti-oxidants and will satisfy oral fixations. - Water helps you lose weight
Three liters per day can burn 50-75 calories and double your energy, as well as clear your skin. - Eat natural foods
Research connects food additives that are present in many diet products with increased sugar and carb cravings. - Don’t be afraid to lift weights
Cardio is the slowest way to lose weight. It’s all about resistance training. This will burn more calories faster, and also add much needed muscle to speed up metabolism. Concentrate working out on the bigger muscle groups like the chest, back, gluteus, hamstrings, and quadriceps. - ONLY do intensity cardio
Forget about the heart rate monitor. Unless you have a heart condition, your cardio should be intense enough to feel your muscles burning. Raise ramp to maximum uphill and slow walk (almost a lunge) for 2 minutes. Then lower the ramp and run for 2 minutes. Take 1 minute to bring your heart rate down and then start over. Repeat 4 more times (equals a 20 minute session). It’s less boring too!
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