Wednesday, April 23, 2014

The Best Fiber Supplement For Weight Loss And Control (It's NOT What You Think!)

My last two blog posts have addressed fiber as a weight loss accelerator as follows:

According the doctors I'm following (Dr. Mark Hyman - 10-Day Detox and my own gastro surgeon), a fiber supplement is a must-do for digestive health, weight loss, and blood sugar control.

But which fiber supplement is the best?

My gastro surgeon's prescription was 1 tablespoon of Metamusil in a big glass of water every morning. It's active ingedient is psyllium husks but the sugar free version contains the artificial sweetener Aspartame. Artificial sweeteners are as bad as sugar!

What's the alternative?
(as recommended by Dr. Hyman)

Natural Factors PGX Daily Singles ($15.99 on Amazon, the cheapest price)

Note These Contraindications:
  • PGX can slow the rate of absorption of medications, so it is recommended to take any oral medications 1 hour before PGX Daily Singles or 2 to 3 hours after.
  • Diabetics must monitor their blood sugar and adjust their medication accordingly as the PGX helps to control blood sugar and it may lessen the need for medications or insulin over time. Consult a health care practitioner prior to use.
  • Consult with your health care practitioner prior to taking PGX if on any medication.

A Critical Dietary Weight Loss Accelerator

If you have been reading my blog posts, you know I have been recommending detox as a way to restart the body’s metabolism. Unfortunately, because of an ongoing medical condition (see my previous post), I can't use Dr. Hyman’s 10-day detox at this point. I have been experimenting with parts of this detox, including the addition of more fiber in my diet.

For example, the intake of the right amount of dietary fiber (about 25 grams a day for women, 35 for men) complements the low sugar/low carb eating plan I recommend AND acts as a weight loss accelerator.

If you are not getting a sufficient amount of fiber, you are shortchanging your weight loss efforts! But weight loss is only a side benefit!

Here’s the Mayo Clinic listing of the ways the proper amount of fiber impacts your health: 
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
 Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
 Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
 Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
 Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food. 
 Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed. 
If you increase the amount of fiber in your diet, please drink plenty (64 ounces daily) of water.

Also, you may want to S-L-O-W-L-Y increase dietary fiber because you will avoid the excess gas and bloating that likely will accompany added fiber intake.

Monday, April 21, 2014

A Surprising Prescription For A Common, Painful, Embarrassing Condition (And A Helpful Side Effect For Weight Loss)

I procrastinated writing this particular post because it covers a painful and embarrassing topic. But I learned some surprising information worth sharing because it will help a whole lot of people who suffer from hemorrhoids.

Quite frankly, I've put up with this ailment since I was pregnant more than 35 years ago.

Recently, I was driving for 5 and 6 hours a day. For some reason, they flared up to the point where sitting or standing became impossible. Plain and simple, I had a big pain in the butt. 

I ended up seeing a gastro surgeon. If you've never had kids or never had a butt exam, it is probably the single most embarrassing examination you'll ever have. That being said, this doc was real clear what I had to do as follows:
  1. Take a tablespoon of Metamusil orange powder in a big glass of water every day forever.Why? Almost everyone in this world is constipated and that's the reason you have this condition.
  2. Get a colonoscopy.
  3. Make another appointment (with the gastro guy) after the colonoscopy. Surgery may be required.
Aside from the fact that step 2 is about as appealing as chinese water torture, this doctor has a major point - Americans do not have enough fiber in their diet. 

And there is an interesting side benefit to adding fiber to your diet (besides stopping the hemorrhoid pain) - 
it'll help you lose weight. 

The fact that fiber is an important element in your diet is one of the reasons that Dr. Mark Hyman includes a fiber powder (other than Metamusil) in his 10-day detox diet. The pieces of the puzzle are coming together!

So now I'm into investigating the role of fiber in the American diet . . .

Thursday, April 10, 2014

The Best Way To Lose Body Fat Fast

The best way to lose body fat – end sugar addiction and stay on a low sugar/low carb eating plan.

But if you want to lose body fat even faster, you will strength train. 

This article is about why strength training is a major fat loss acccelerator and alternatives to traditional weight lifting.

Why Strength Training Accelerates Weight Loss
It is based on solid scientific fact. The fact is - beginning at about age 40, everyone loses about 10% of their muscle mass every decade. 

That's why physical activity gets harder. Factor in the additional body weight most people carry around and bingo - you have created a recipe for inactivity. Which breeds more inactivity.

Basically, your body engine loses power, burns less efficiently, and may require a major tuneup to reverse the process described above.
If you build and strengthen muscle (and eat protein to encourage the muscle building), a wonderful thing happens - your body engine gains power and burns more fat with each additional pound of muscle. 

By the way, if you are a woman, you will not look like a bodybuilder – you are unlikely to gain bulk because of your hormonal composition. 

Once this construction project gets underway, you will automatically lose weight fast.

What If I Don’t Want To Lift Weights?
Many men and women, for whatever reason, refuse to lift weights to gain strength.

That’s NOT a problem. 

Two alternatives are as follows:
  • Exercise DVD systems. The one I recommend is Jillian Michaels' Body Revolution. Body Revolution covers both interval AND strength training.
  • Body weight exercising. You use your body to create the resistance to develop strength. Buy Age Defying Fitness to perform body weight exercises as well as improving posture, balance, endurance, and flexibility.

Sunday, April 6, 2014

2 Critical Dietary Recommendations To Get Lean And Mean

Dr. Mercola of, recommends the following two activities to reduce body fat: 

There are two primary dietary recommendations that, if widely implemented, could help you regain your lean body and reverse our current obesity trend. 

This kind of diet will naturally shift your body from burning sugar to burning fat as its primary fuel, which will automatically help you shed excess weight, and counteract disease processes associated with a processed, high-sugar diet:

  1. Avoid sugar, refined fructose, grains, and processed foods.
  2. Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with:
    • Large amounts of vegetables
    • Low-to-moderate amount of high-quality protein (think organically raised, pastured animals). As a general guideline, limit your protein to about one gram of protein per kilogram of lean body mass, or one-half gram of protein per pound of lean body weight. (If your body fat mass is 20 percent, your lean mass is 80 percent of your total body weight)
    • As much high-quality healthful fat as you want (saturated and monounsaturated). For optimal health, most people need upwards of 50-85 percent of their daily calories in the form of fat
    • While this may sound excessive, consider that, in terms of volume, the largest portion of your plate would be vegetables, since they contain so few calories. Fat, on the other hand, tends to be very high in calories. For example, just one tablespoon of coconut oil is about 130 calories—all of it from healthful fat. Good sources of fat include coconut and coconut oil, avocados, butter, nuts, and animal fats. Also take a high-quality source of animal-based omega 3 fat, such as krill oil.
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