Articles Corner

8 Ways To Beat A Plateau

2008-05-19T17:47:00.000-07:00

8 ways to break a plateau

by Jonny Bowden, PhD, CNS

You're losing weight at a nice clip when all of a sudden the scale stops moving. And it seems like there's nothing in the world you can do about it. Weeks go by and the needle hasn't budged. You've hit the moment every dieter dreads: a plateau.

When you're on a weight loss journey, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance doesn't make it one bit less frustrating or annoying when it happens. However, cheer up. Because plateaus are as common as rain, we have a pretty good idea what to do about them. There's an excellent chance that at least one of the following techniques will help you break through.

1. Be a calorie detective. When someone tells me she's stopped losing weight, the first thing I ask is this: how many calories a day are you eating? While calories are not the whole story- far from it- they are still an important component of weight loss, and they have a way of creeping up while we’re not paying attention. Be brutally honest with yourself- what are you eating and how much? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! Good rule of thumb: for weight loss, aim for calories close to your target weight times 10.

2. Change it up: The classic advice when you're not making gains in an exercise program is to change your routine. Same holds true here. Low carbers might try a higher carb diet for a few days, high carbers might switch to Atkins or South Beach. At the very least, vary your ratio of protein to fat to carbs. Even varying calorie intake may have a positive effect: if you're average intake is 1500 calories try dropping to 1200 for a day, going up to 2000 and then dropping back to 1500. You get the idea- your body’s gotten comfortable. It’s time to shake things up.

3. Exercise a temporary ban: Food sensitivities can cause us to hold on to weight and bloat, and the frustrating thing is that most of us don't always know which foods cause us to do this. So play the odds: highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Put a temporary ban on all three and see what happens.

4. Kick it up a notch. Or three. There's been a lot of rumble in the exercise community over the best way to work out for fat loss and the consensus is moving towards high intensity intervals. Forget the "fat burning zone" and go for broke. High intensity intervals- 30 to 60 seconds- are the wave of the future. If you're used to going at level three, ramp it up to level 6 for a minute then slow back down, catch your breath and do it again. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it’ll boost your metabolism and lower your weight. Bye bye plateau.

5. Revisit strength training. If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost we're looking for. Don't be afraid of heavier weights- you should reach the point where you can't do another rep sometime between reps 8-12.

6. Up your protein: Study after study shows that a higher ratio of protein to carbs makes losing bodyfat easier. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and it also increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.

7. Try a gentle detox. While fasting for weight loss unsupervised is a really bad idea, the idea of giving your system a rest makes sense. One way to do it is with a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.

8. Do a personal inventory. Believe it or not, other things besides diet and exercise could be stalling your weight loss. Stress, for example. Or lack of sleep. Or medications. Take a look and see what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.

Boosting Your Metabolism: Truth and Fiction!

2008-02-25T14:09:00.000-08:00

Boosting Your Metabolism: Truth Or Fiction?

by Dr. Jonny Bowden

"Boosting Your Metabolism" is probably one of the hottest topics for popular magazines. I myself have been interviewed on the subject at least 9,000 times (OK I exaggerate but not by much). Reporters (and readers) want to know what foods or supplements or exercises will "boost their metabolism".

But they may be asking the wrong question.

Most people who ask "how can I boost my metabolism?" are actually using the question as a code for "how can I lose weight?" There's not a great answer to the first question, but there are many good answers to the second.

Having a "slow metabolism" isn't always the culprit when it comes to excess weight. Many "fat" people have very rapid metabolisms. Think Newman, on Seinfeld. Always darting around, always sweating, always in motion. That's a fast metabolism in an overweight body if I've ever seen one, and I've seen plenty.

So the better question might be this: "How can I help my metabolism function optimally, and, in the process, how can I lose some body fat?"

Ah, now you're talking.

The first thing you can do is to eat foods that will not raise your blood sugar too high or too fast, and will therefore not boost your body's production of the fat-storage, sugar-chasing hormone insulin higher than it needs to be. That would create less of a metabolic environment geared to fat storage, and more of a metabolic environment geared to fat loss.

The second thing you can do is plug the holes that are slowing you down. Let me explain.

A guy in a rowboat who wants to go faster should first check to see if the bottom is leaking water. If it is, plugging the holes is the first order of business; buying the best titanium oars in the world won't do much good if the boat is sinking.

Many people who ask how to boost their metabolism are just like that rower. They want to know what magic foods to eat, what terrific supplements to take, what exercises to do to "boost their metabolism" but they're like swimmers with heavy weights attached to their legs. The answer to "how to swim faster" is not necessarily in changing your freestyle stroke, or getting better space-age material Speedos (or searching for the top ten "metabolism boosting" foods or supplements). These strategies pale in comparison to simply dropping the weights from your feet.

That's where nutrients, whole foods, stress management, water and rest come in.

Metabolic rate is technically assessed in a lab using a metabolic cart which measures how much oxygen your body can take in and use, and how much carbon dioxide you exhale. While fruits and vegetables won't technically raise your metabolic rate, they will "plug the holes" in your metabolism by providing valuable nutrients without which your metabolism won't function optimally. (Magnesium, for example, is needed for over 400 biochemical reactions. The B vitamins are right up there too.)

Same thing with water. Drinking more won't necessarily raise the needle on the machine, but drinking less will slow you down. We already know that even 2 % less than optimal hydration will affect athletic performance negatively. Since water is needed for every metabolic process in every cell in the body, the idea that that dehydration will prevent your metabolism from operating at it's most efficient passes the smell test with flying colors.

It's the same thing with sleep. Once again, sleeping well- deeply and restfully- won't necessarily raise the metabolic needle. But it will bring down cortisol (a stress hormone which raises abdominal fat) and increase energy.

If you're not sleeping well- and most of us aren't- it's like carrying a fifty pound weight in that proverbial rowboat.

Protein has been shown to boost thermogenesis (which is the creation of heat in the body and the resultant burning of calories). High protein diets "stimulate" (raise) the metabolism, sometimes by as much as 100 percent according to one study on healthy women.

Green tea also does it (and folks who drink about 5 cups a day seem to have an easier time losing and maintaining weight).

And coffee- which is not always the villain everyone thinks it is- can briefly boost metabolism and increase the feeling of energy and alertness, so if you use it before a workout you might run a little faster and longer, work a little harder, lift a little heavier and thus burn more calories. (If you use it just to stay awake at your desk, though, it's not going to do any of those things.)

Then of course there's exercise. Through the arcane physiology of oxygen debt and repayment, we actually have an increased metabolism after aerobic exercise for a bit of time, though you get more of a permanent increase in metabolic rate-- which continues even while you're watching TV or at rest-- from lifting weights, since muscle burns far more calories than fat.

Much has been made of the studies purpoting to show that calcium (and specifically dairy) raises metabolism. Fuggedaboutit. Nearly every one of those studies was funded by the dairy industry and done by one researcher, Michael Zemel. Out of 35 studies investigating the link, 31 showed no effect.

But here's the kernel of truth in that dairy industry propaganda- a deficiency of calcium will slow down weight loss (and metabolism).

The moral of the story: don't be deficient (in calcium, or any other nutrient). It's a complete myth that extra calcium beyond your basic needs- and especially not extra milk, which you probably don't need at all- will "boost" your metabolism and help you lose weight.

Bottom line: If you want to boost your metabolism, you're probably wanting to lose body fat. The answer may not be in whipping your metabolism to go faster with magical foods and artificial stimulants, but, rather, to dropping some of your excess baggage that may be slowing that metabolism down.

And you can begin to do that right now with a diet higher in protein, low in sugar, and high in nutrients.

Helping Your Child Excel in School

2007-12-28T09:36:00.000-08:00

..... May Only Be a Supplement Away
By Jonny Bowden, PhD, CNS

Most mothers know that children need to eat right and get plenty of sleep in order to do well in school.

But, getting children to eat nutritionally rich food is one of the biggest challenges every mother faces. That's why health-savvy moms are now buying children's nutritional supplements, especially Omega-3 DHA.

Dr. Andrew Stoll of Harvard Medical School calls Omega-3 fatty acids "wellness molecules". And no wonder. Studies show that Omega-3 fatty acids are not only great for the heart, but they also may support a child's memory, focus, and learning.

Understanding the ABCs of Omega-3s

Before you run to your local health food store, there are some things you need to know about Omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three "flavors": ALA (Alpha-linolenic acid), DHA (Docosahexaenoic acid), and EPA (Eicosapentaenoic acid). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind-- ALA, which is found in flaxseed and various vegetable oils and nuts-- into DHA and EPA.

Omega-3s are essential fatty acids (EFAs). In common parlance,that means two things-- one, the body can't produce all the omega-3s from scratch so omega-3 has to be part of the diet, and two (and even more importantly) these fats are critical for staying healthy.

In the 1970's scientists started to study the health effects of Omega-3s when they suspected a connection between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart-health and play an important role throughout your child's life.

From Infancy to Early Adulthood Your Children Need Omega-3 Fatty Acids

As infants, DHA plays an important role in the development of their brain, eyes, and nervous system. This isn't too surprising since the retina of the eye consist largely of fatty tissue and DHA makes up 20 to 30 percent of the brain.

When children are toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children enter school, DHA remains a key component to their success as it supports their memory, focus, and cognitive development. Virtually every study of behavioral and cognitive problems in children- and, for that matter, in adults- has shown an association with low levels of omega-3's.

Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their heart.

New studies are under way to confirm whether or not EPA and DHA are effective in preventing, or reducing symptoms of, asthma, the leading chronic illness in children, and ADHD (Attention Deficit/Hyperactivity Disorder) which, according to the Centers for Disease Control and Prevention, affects at least 4.4 million children.

Getting Enough DHA Into Your Children's Diet

Children are fussy eaters, so it's easy for them to become deficient in DHA and EPA. The typical American diet doesn't help either. It's loaded with Omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain, instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much needed EPA and DHA. Since omega-3's and omega-6's are building blocks for all sorts of hormones and other important compounds in the body, it's critical that they be in balance. Nutritionists believe that the ideal ratio of omega 6 to omega 3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.

One possible solution is to buy Omega[3 fortified food products. There's certainly a wide variety to choose from; eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough Omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 mg (1/2 gram) up to a couple of grams a day of EPA and DHA, So while fortified foods may contribute, they don't contain nearly enough omega-3's to make up for a diet that's low in this important nutrient.

The easiest and most effective way to get your children to consume enough Omega-3 fatty acids is with a dietary supplement. For a number of years health food stores have carried fish and flaxseed oil in liquid and capsules; okay for adults, but the unpleasant taste and smell makes them unsuitable for children.

New Omega-3 DHA brands made exclusively for children are hitting the market. They come in kid friendly flavors, like fruit punch and lemonade. Barlean's makes a fruit-flavored chew called Kid's Omega Burst, which actually tastes (and looks) like Starbursts candy and is virtually guaranteed to please even the pickiest of kids and teens.

How to Choose the Best Omega-3 DHA Product

Omega-3 DHA products vary greatly in quality and the amount of DHA per serving so you should know what to look for. Here are some tips to help you select the best:

1) Buy only purified fish oil products that are "ultra-purified". Harmful levels of mercury, PCBs, dioxins, and other contaminants due to contaminated waters are removed. Mercury is a heavy metal that damages the nervous system and may increase heart attack risk. And, high levels of Dioxins and PCBs can cause a variety of cancers and can harm the immune system. PCBs are particularly harmful to children. All the fish oil products I recommend on this website are from boutique companies that do extensive testing and which I believe to be the purest available. Those are the ones I use myself.

2) Check the actual DHA and EPA content. A lot of fish oil is not made up of these two essential, important fats, so you could buy something in the drugstore that says 1000 mg of fish oil, but only 30 percent of it is actually DHA and EPA. You want those two fatty acids- DHA and EPA- to add up to at least 500 mg (preferably more) a day. They're usually in a ratio of about 3:2 with a little more EPA than DHA in most products. That's no problem at all. And since fish oil is delicate and can go rancid, some vitamin E or similar antioxidant is a frequent addition to the highest quality products.

3) Buy a fish oil that's packaged in a dark bottle and then refrigerate it. Omega-3 fatty acids are sensitive to heat, light and oxygen and go rancid very quickly.

4) When buying flaxseed oil get the freshest oil you can find. ALA can oxidize and become rancid.

Conclusion

Finding dietary supplements for children has never been easier. Stop by your local health food store and you're likely to see a section dedicated to them. The aforementioned Barlean's Omega Burst Chews passed the teenager test in our house, and they come in three kid-friendly flavors:Strawberry Blast, Orange Splash and Cherry Extreme. They also make Kid's DHA, a fruit flavored, 100 % pure, Cod Liver Oil that most definitely does not taste like cod liver oil.

My friend Robert Crayhon used to say that if he could wave his magic wand and implement one health policy for all of America it would be to have every pregnant woman taking omega-3 fish oils. That's how profoundly omega-3's can influence the growing baby inside you.

But the thing of it is, omegas continue to matter just as much once the kid is born. You can go a long way towards protecting them by seeing that they continue to get omega 3's in their diet- through food or the new kid supplements- every single day.

How to Fight Cravings and Win

2007-08-31T09:34:00.000-07:00

Think back to high school biology and you'll probably have a memory buried somewhere of a Russian researcher named Ivan Pavlov. Pavlov, you may recall, repeatedly rang a dinner bell right before feeding his dogs a big, juicy steak. Eventually, the dogs would salivate at the sound of the bell. Pavlov had trained his dogs to have a physiological response to a neutral stimulus - a bell - simply because the bell was associated with food.

Think about that the next time you're at the movies and pass the popcorn stand.

Our brains are wired in much the same way as the brains of Pavlov's dogs. We associate all sorts of things with food - from a holiday celebration to a fight with our spouse. Food nourishes us - but it also comforts us, soothes us and even medicates us when we're feeling anxious, lonely or tired. And it helps us celebrate when we're feeling happy. Put that together with the fact that obscene amounts of food are everywhere and you have a perfect recipe for eating disorders and mass obesity.

But just as we were conditioned to associate food - and overeating - with all sorts of things, we can undo that conditioning. It's not easy - but it's also not as hard as you might think. And it generally takes no more than 21 days.

Our overeating triggers are actually chains of events - like Christmas tree lights that go on in sequence. A stressful argument leads to feeling helpless which leads to a journey into the kitchen which leads to ten packs of ring-dings. Usually the chain of events is faster and shorter - think of feeling stress and immediately reaching for a cigarette.

So here's the trick: short circuit the chain.

On my CD audiobook "Change Your Body Change Your Life" I call this short-circuiting "putting a chink in the link". Break the circuit and the remaining lights don't fire up. You can accomplish the same thing with your overeating triggers.

First, isolate exactly what your five biggest triggers are. (Write them down.)

Now comes the part where you put a "chink in the link". You're going to substitute a new activity for the destructive activity (much like an addict learns to go to the gym and get "high" from running). Try any one of these simple activities next time you hit one of your triggers:

Brush your teeth

Eat a pickle (eating something completely different from what you're craving tricks the brain and kills the craving - try eating a hot pepper when you're craving chocolate and you'll instantly see what I mean)

Reward yourself with a relaxing activity you normally wouldn't do - i.e. a warm bath or uninterrupted reading of glossy magazines!

Go for a walk (the endorphins released will often balance the chemistry of a craving brain)

Write down what you're feeling. Try "being" with that feeling for five minutes.

Most cravings (and overeating triggers) only last 15 minutes. If you can outwait - or outwit - them, you can beat them. Tell yourself "I can have this food" (thus eliminating thoughts of deprivation) but "I have to wait just 15 minutes".

You'll be amazed (and happily surprised) at how differently you'll feel a quarter hour later.