SHAKE UP YOUR DIET

Posted on August 5, 2012. Filed under: Uncategorized | Tags: , , , , , , , , |

Try my favorite shake. Add one packet of vanilla shake to 12 oz. chilled diet rootbeer to blender. Add 4 to 5 large strawberries (fresh or frozen) and blend. Add 5 ice cubes and bend well to you have your smoothie.

For chocolate lovers: blend in 1 tsp. of Special Dark Cocoa (100% cacao).

For ready-made shakes, add 4-6 oz. of diet soda and the other ingredients.

More recipes to follow. Enjoy, Nutdoc

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SLEEP WEIGHT AWAY

Posted on August 5, 2012. Filed under: diet, diet | Tags: , , , , , |

Many of us do not get adequate sleep. The routine of not getting enough sleep contributes to weight gain and make weight loss more difficult. Most people require seven (7!) hours of sleep each night for optimal health and weight management. Sometimes people on weight loss plans use more caffeine to reduce food intake. This may be counterproductive because increased caffeine intake may aggravate the weight problem. Often inadequate sleep is related to poor stress management. Good sleep “hygiene” or practices include: planning your bedtime so you will get seven hours of sleep each night; doing relaxing things like reading or listening to soothing music for 30 minutes before “to sleep time”; quiet meditation at bedtime; and not watching TV during this last 30 minutes before “to sleep time.” Good luck, Jim

References

1.   Leproult R, Copinschi G, Buxton O, Van CE. Sleep loss results in an elevation of cortisol levels the next evening. Sleep 1997;20:865-70.

2.   Vgontzas AN, Bixler EO, Chrousos GP, Pejovic S. Obesity and sleep disturbances: meaningful sub-typing of obesity. Arch Physiol Biochem 2008;114:224-36.

3.   St-Onge MP, Roberts AL, Chen J et al. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. Am J Clin Nutr 2011;94:410-6.

4.   Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring) 2008;16:643-53.

5.   Chen X, Beydoun MA, Wang Y. Is sleep duration associated with childhood obesity? A systematic review and meta-analysis. Obesity (Silver Spring) 2008;16:265-74.

6.   Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol 2006;164:947-54.

 

 

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I GET HUNGRY

Posted on July 27, 2012. Filed under: Uncategorized | Tags: , , |

Some Simple Diet-ers report that the 3 shakes, 2 entrees, and 5 fruits/vegetable are too much to eat but many report getting hungry. We developed plans to combat hunger and I will briefly give an overview.

VOLUME is first. Be sure to get in your eight 8 oz. glasses of noncaloric fluids (don’t count shakes). The stomach rumbles when it is empty. The stomach can’t discern whether it is water that is filling it up or a strawberry smoothie, it just wants something in there!

BIG SHAKES are next. Some 200 calorie shakes come in 8 oz. containers. That’s 25 calories/oz. My favorite GNC Total Lean Shake has 170 calories in 14 oz. or 12 calories/oz. You can expand your single shakes to 20 or 25 ounces. Add the recommended water PLUS 8 oz. of diet soda to your powdered shake. Blend with 5 ice cubes. I added 8 oz. of diet 7 UP and four strawberries to my GNC shake today— delicious (8 calories/oz.). But you can do better recipes than me. SHARE YOUR RECIPES.

EAT MORE is third. That’s right, eat more low calorie choices (not bars!) First, add low calorie vegetables (see list on p. 271). Second, add low calorie fruits (p. 270). Third, add another high volume shake. Fourth, add lower calorie entrees (~200 calories/entrée).

That’s it, as easy as one, two, three. Best, Nutdoc

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Simple Diet Transitions.

Posted on July 16, 2012. Filed under: Uncategorized | Tags: , , , , , |

Congratulations. You have reached a weight milestone and plan to transition to the Second Phase or on to the Simple Lifetime Diet. Any dietary modification calls for a review of your goals and potential modifications or reinforcements of these goals. Remember why you are losing weight and why health maintenance is so important to you. In this transition period you should renew your passion for your health and weight management goals. Daily repeat your health-promoting self-talk like “I can achieve and maintain my health-promoting weight by following the Simple Diet guidelines including shakes, entrees, fruits, vegetables and physical activity.”

Second Phase of Simple Diet. If you have lost about 75% of the weight you have planned in order to reach your health and weight maintenance goal, you may wish to transition to the Second Phase. Here you can use two meal replacements daily (shakes and/or entrees), continue five servings of fruits and vegetables and include low-fat dairy, poultry or fish, and whole grains. See our Green Light Calorie Guide (p. 201). We recommend you continue the Second Phase for six months before transitioning to the Simple Lifetime Diet.

Simple Lifetime Diet. At a health-promoting weight, you want to review the four dimensions of health maintenance. Maintaining your health and wellness requires these dimensions: emotional—having a heart or passion for your health; soul—having a deep-seated personal priorities for your wellness; mental—having an active mind that plans your diet and physical activity and proactively uses your brain to verbalize health promoting self-talk; and physical—using your body as a machine to perform the nutrition and physical activity required to continue to improve your health and wellness. “Every day I awaken with a thankful, positive attitude and make plans and follow them.”

More specifics are given in The Simple Diet, Facebook, and other nutdoc blog. You can access these through andersonsimplediet.com. Best, Jim

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Faster Weight Loss for Simple Diet-ers

Posted on July 11, 2012. Filed under: Uncategorized | Tags: , , , , , , , , |

All of us want rapid weight loss. The Simple Diet is helping uncounted numbers of people do this. Eighty Simple-Diet-ers report average weight losses of 23 pounds in 8 weeks and about 35 pounds in 16 weeks. That’s about 3 pounds per week for 8 weeks and more than 2 pounds per week over 16 weeks. These weight losses are higher than we had when I saw patients weekly in my clinic. [Of course, the 80 people reporting may be bragging a little and probably the more successful people are those who report results.]

Being the researcher I am, I have done more calculations. Our clinic records give me data on weight losses for persons weighing approximately 140#, 180# and 220#.  Someone weighing 140# should lose about 12 pounds in 8 weeks and 17 pounds in 16 weeks. If you weigh about 180 pounds you should lose 17 pounds in 8 weeks and 25 pounds in 16 weeks on the Simple Diet. The person weighing about 220# should lose about 21# in 8 weeks and 33# in 16 weeks.

My calculations suggest that the average person on the Simple Diet is consuming about 1400 calories per day. On the Simple Diet you can use 3 shakes, 2 entrees, 3 vegetables and 2 fruits and consume as little as 1000 calories. On the other hand, you could consume 1500 calories or more and still be following the diet carefully. If you consume 1000 calories per day you lose 1# (one pound!) more per week than if you consume 1500 calories per day.

FOR FASTER WEIGHT LOSS, try this. Choose 3 shakes that have 150 calories or less per shake. Choose two entrees that have 240 calories or less per entrée. Select 3 vegetables from the low calorie list (26 choices, page 271, The Simple Diet) and choose 2 fruits from the low calorie column (10 choices, page 270). If you do not have bars or extra servings of these items you can get a healthy protein intake (70 grams/day) and consume less than 1100 calories. Chances are, making these diet choices and burning 2000 calories in physical activity will increase your weight loss by almost a pound per week. Try it, you’ll like it.

Many of our recommended shakes and entrees meet these criteria. Two shakes that I use are: HMR70 Plus shakes (110 calories—HMR 859-422-4671) and Vanilla Pleasure soy shakes (120 calories—1-800-REVIVAL). I use HMR  shelf-stable entrees and they have good choices around 240 calories or lower. You can find many choices at groceries, pharmacies and nutrition stores. Kick start you weight loss by making these choices. Best, Jim

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Maintaining Simple Diet

Posted on June 14, 2012. Filed under: Uncategorized | Tags: , , , , |

Many of you have been on the Simple Diet for several months now. You are reporting, as our research shows, about 2.5 pounds per week over 8 weeks. However, between 2 months and 4 months, average weight loss drops to about 1.5 pounds per week. That is not fair, but it’s what happens. After 8 weeks, there is very little water loss and metabolism slows down. Also, there what we call “diet fatigue.” It’s extremely hard to sustain a diet for months and months. If this is what is happening to you, here are some suggestions.

First, review your goals and purpose. Your heart or passion for achieving and maintaining a healthy weight is the most important ingredient in your program. Second, review your records to assess how well you are meeting program goals. (Are you eating off the diet?) Consuming 3 shakes, 2 entrees, 5 fruits or vegetables is critical. Meet your physical activity goals. Maintain careful records. And, review your progress regularly with your buddy.

Third, EAT MORE! Eat more fruits, vegetables, shakes, entrees to avoid snacking. Add more volume from non-caloric beverages or higher volume shakes. And, add more variety to your diet to reduce some monotony.

If this is not working, transition to the Second Phase that brings in a variety of new food options.

You can do this!!! Best, Nutdoc (last post for 10 days– traveling!)

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BALANCE EXERCISES

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , |

Use chair, counter or bannister to grab for unsteadiness;

do all   exercises for 15 seconds or for distance indicated.

Foot

One foot R

R

Stand on 1 foot, lift other slightly in front; do small kicks

   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

One foot L

L

Dynamic walking

Both

 Walk slowly for 10 feet,

   turning head slowly and looking fully to each side.

 Repeat this 10 times.

Eye track R

R

Stand on 1 foot, rotate opposite hand,

at eye level, from L to R

   and follow raised thumb with both eyes

Eye track L

L

High knee march

R

Stand on 1 foot and move the other leg in a march fashion;

 lift   knees as high as you can. Do this 15 times on each side.

High knee march

L

Tight rope stand

R

Stand with 1 foot directly in front of other foot,

heel to toe.   Repeat on other side.

Tight rope stand

L

Tight rope walk

Both

Walk 10 feet, heel to toe (sobriety test). Do this 10 times..

At the gym or with your own half ball

(like a Bosu ball), do   each of these for 15 seconds.

Balance ball both

Both

Balance with both feet   on the ball;shift from side to side; do the hula.
Balance ball R

R

Stand on 1 foot, lift other slightly in front;

 do small kicks   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

Balance ball L

L

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Improve Your Balance

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , , , |

Keeping your balance is very important in your life, especially your postural balance and equilibrium. Everyone should do balance exercises almost daily to avoid falls. Falls are a leading cause of disability, injury and death for seniors. Also, obese individuals have more trouble maintaining their postural balance. Some say our bodies are like an inverted pendulum with the top of the pendulum being the ankles and the bottom being the trunk. In the Simple Diet, unfortunately, I did not recommend balance exercises. Since I started going to the YMCA 4-6 times a week, I see that less than 5% of people there regularly do balance training.

My wife and I are seniors and we have balance challenges. I don’t want to mention her age but we celebrated our 55th Anniversary this week. I have developed a worksheet and we plan to do balance exercises almost daily. Over the past 9 months I have become strongly convinced that regular balance exercises are very important health-promoting activities for everyone. These can be done without equipment and while in the kitchen, while waiting in line, etc.

Dr. Anderson’s New Guide to Total Fitness includes these recommendations: do home balance exercises for about 10 minutes for 6 days per week. I recently gave specific directions (BALANCE YOU FITNESS PROGRAM) on nutdoc.wordpress.com. Add this row of information to the Table on page 49 of The Simple Diet:

Balance Do standing and walking exercises 10 Balance Exercises, 6 days per week 60 minutes                (300 calories)

 

Remember, maintaining your balance is very important—especially for seniors. Best, Nutdoc

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Love yourself with all your HEART

Posted on May 20, 2012. Filed under: Uncategorized | Tags: , , , , , , |

Love yourself with all your heart. My research over the last 6 months has focused on meditation and health. Out of this study, and my prior obesity research, I have concluded that loving yourself  with all your heart—your passion—is the most important principle for promoting health. Jesus teaches that we should love God, our neighbor and our self with all our heart, soul, mind and body (Mk 12:30,31). Loving ourselves with all our heart means having a deep passionate love that works for the best health etc. for ourselves. This means we have the same passionate desire and work for the best for ourselves as we do for our children, grandchildren and family. Paul adds that “our body is a temple of the Holy Spirit and we should honor God with our body” (1 Cor 6:19,20). He also adds “whether you eat or drink, do everything for the glory of God.” We need to identify the activities that best promote our health and then use our passion for our health to motivate us to follow these disciplines. Best wishes, Jim

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The Simple Diet: as simple as 3, 2, 5.

Posted on May 12, 2012. Filed under: Uncategorized | Tags: , , , , |

Over the last 4 months many of you have shared your experience with the Simple Diet. Nancy, I and others appreciate your comments and sharing your challenges. Let me review some of your comments. As shared recently, the most common reason for not losing weight is going off the diet. Our experience indicates that a simple deviation, like just having a ‘taste’ of ice cream can lead to big-time eating. You may think, “I’ve already blown the diet today, I might as well enjoy the day.” This sometimes is followed by, “Since this is Friday, I will restart the diet on Monday.” After a 2 pound weight gain, as recently reported, you will be sadder but wiser. So, trust me, you will do much better if you just stick to 3 shakes, 2 entrees, and 5 fruits or vegetables.

Focus on the 3. 3 shakes per day is the most important component of the Simple Diet. It is much more difficult to achieve your weight goal is you do not do 3 shakes a day. There are hundreds of shakes available and thousands of recipes that include diet soda, fruit, and other ingredients. So, there probably is a shake that you can enjoy. Shakes deliver high volume and high nutrition—both of which are important. If the volume is a problem, you can make a pudding in 2 oz. of fluid. So I encourage you to regularly get in your 3 shakes a day.

Later, Nutdoc

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