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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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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SIMPLE DIET JOURNEY

Posted on June 8, 2012. Filed under: Uncategorized | Tags: , , , , |

Success with the Simple Diet weight management program is similar to planning a trip or a journey. This involves: GOAL, JUSTIFICATION, VEHICLE, FUEL, RECORDS, and SUPPORT. Let’s look at a theoretical physical journey and see how this resembles components for success with the Simple Diet.

If your brother had loaned you his car to drive to Boston for a temporary position and he announced his wedding date and needed the car back, this is what you probably would do. GOAL: drive 3000 miles from Boston back home to San Diego to return his car and attend the wedding. JUSTIFICATION: you would be very motivated to return car and attend wedding. VEHICLE: classy sports car. FUEL: gasoline. RECORDS: gasoline receipts for reimbursement that your family wants to provide. SUPPORT: frequent phone calls from sister.

SIMPLE DIET SUCCESS—GOAL: lose 30 or more pounds. JUSTIFICATION: you are committed to improving your health and enjoyment of life. VEHICLE: the Simple Diet. FUEL: your physical activity brings you energy and positive feedback that “fuels” or sustains your diet efforts. RECORDS: essential for tracking your progress and keeping score on how you are doing. SUPPORT: very important for sustaining your efforts over the 12 weeks of longer required, on average.

SIMPLE DIET SUCCESS requires establishing a firm goal and making the commitment to achieve the goal. Think long and hard about your commitment to health and the justifications. Just as you would not embark on a long journey without commitment and planning, you need similar passion and commitment achieving these health-promoting goals.

Best, Nutdoc

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INVEST YOUR SOUL IN YOUR HEALTH

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

Loving yourself with all your soul brings a deep sense of purpose to your activities. Examining your inner self and bedrock values brings a focus and sense of meaning to your pursuits. Meditate and pray about your values and how your spirituality leads you to plan your priorities. Discuss your values and priorities with a sensitive family member—who shares similar values—or a friend who can help you with your goals. We should practice the very best behaviors that we want to model for our children or other younger people that we influence. Clearly defined goals and a deep sense of purpose are essential for weight loss and health management. Best, Jim

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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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Benefits of Simple Diet

Posted on May 18, 2012. Filed under: Uncategorized | Tags: , , |

Hi Simple Diet-ers. Someone recently raised concerns about the disadvantages of processed foods and food additives. We constantly have to make choices and weigh the benefits and risks. Living in a rainforest with no environmental pollutants would be healthier than living in an urban environment. Recent research indicates that autism is more common in children living near an LA freeway than in those not near a freeway. One MD author recommends that all water used in the house (shower, tap, etc.) be filtered to eliminate exposure to toxic chemicals. Ideally we should raise our own vegetables and by only local, organically-grown fruits and vegetables. It would be safer to eat no processed or packaged foods.

BUT the health advantages of living in a remote rural area, of using only filtered water for all purposes, for eating only home grown, organic fruits and vegetables are not documented scientifically. So we do not know the years of life gained and the reduction in heart disease and cancer that these behaviors would provide.

AND, could we survive financially, raise and educate a family, etc. under these circumstances? THUS, we have to make choices. The Simple Diet is designed to be a health-promoting, practical, SIMPLE program for losing weight. We have documented the reductions in blood pressure, blood cholesterol, and blood glucose with this diet. We can calculate the reductions in heart disease and early death associated with these benefits. While our diet does use processed foods with additives, I believe that this is a good trade-off. I think the benefits of 20, 30 or 50+ pounds of weight loss outweigh the short-term risks associated with using processed foods with additives. Once a healthy weight is achieved, the Simple Lifetime Diet can be modified to include only local, organic, non-processed foods for the long haul. So, I think we need to weigh the benefits of a diet against the potential risks. Just my thoughts, Best, Jim

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The Simple Lifetime Diet

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

The Simple Lifetime Diet incorporates loving yourself with all your heart, soul, mind and body. Our research indicates that wellness and health promotion relate to these protective practices: nutritious eating, >50% of protection; physical fitness, ~20%, positive thinking and planning, ~15%; and meditation ~15%.

Nutritious eating includes a high-carbohydrate, high-fiber, low-fat diet rich in whole grains, fruits, and vegetables with protein from low fat dairy products, white meat and soy.

Physical fitness includes cardiovascular activities such as non-aerobic (e.g., walking) and aerobic exercises (e.g., biking or swimming); weight training for muscle strengthening; stretching activities; and good balance activities (e.g. standing on one foot or tight rope walking).

Positive thinking and planning requires developing goals and plans engage your whole heart and soul. Replacing negative self-talk with positive, affirming self-talk energizes your brain and body.

Meditation includes developing a discipline of 15 to 20 minutes of quiet time twice daily. This can be incorporated into a variety of devotion and prayer practices.  

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