Our current pre-sale prices will end in just a few more days and if you haven’t yet preordered, this is a reminder that you have until May 28^th to save over 50% on my 8 new workouts.  Once these 8 new workouts + premixes  are released they will only be sold individually and we will no longer offer a discount bundle for the set, so again, if you’re considering ordering do it now and save.  – Offer ends May 28th.  You can Pre-Order or learn more at:| Pre-Order Now |

Here are some reasons why I’m excited for you to Pre-Order my 8 new workouts:

Great Music

I put my heart and soul into developing music for our videos. Obviously everyone has different taste in music so it is important to try to provide variety. For my eight new workouts I needed to have over 80 songs custom created. I’ve literally spent the last 4 months working every day with my music producer to develop high energy songs that will keep you motivated and inspired throughout the entire workout. The “sound a like” music I chose is a combination of current top 40 radio hits, some classic rock hits from the 70’s and some dance music from the 80’s. Every song, down to the note and lyrics, was custom made for each workout so that I could give you the same high energy fun workouts I give to my members at my gym with my live classes.

Intense Workouts Without the Dread Factor

I’ve been teaching group fitness classes for over 30 years, and I still teach almost every day at my health club in New Jersey. The daily feedback I get from teaching my live classes at my gym allows me to see what works and what doesn’t and also to experience what members enjoy and what they don’t. This allows me to develop routines and new video workouts that not only are intense and effective, but also fun!  I emphasize FUN because I know if a workout is pure dread and no fun, nobody will do it no matter how effective it is…period!

Great Savings – Save up to 70%

By Pre-Ordering Now you will save 50% to almost 70% depending on which discount bundle you select. Videos will only be sold individually after the pre-sale ends and discount bundles will not be offered.

Double Free Shipping

Get Double Free Shipping, which means if you order any of our other in-stock DVDs and/or qualified fitness equipment along with your pre-order, we will ship your current in-stock items worldwide for FREE NOW. When your pre-order DVDs are available, they too will ship for FREE Worldwide!

Save $190 When You Pre – Order Both DVDs and Downloads

For just an additional $20, you can get my 7 new  DVDs and my 8 new downloads. After the Pre-Sale ends it will cost you $300 to purchase both the DVDs and Downloads, so don’t miss out on this amazingly low price opportunity to pre-order both DVDs and downloads!

My 8 New Workouts

Rockout Knockout….cool kickboxing combo’s and drills
FlexTrain…cool total body training that works you “oh so good!”
Pedal Power….seriously fun and intense indoor cycling
X10….seriously fun and intense metabolic conditioning x 5
Party Rockin’ Step #1….more dancy intricate footwork combo’s that rock
Party Rockin’ Step #2…less dancy intricate footwork combo’s that rock
Great Glutes….so great you’ll be able to bounce a quarter off your butt
Lean Legs & Abs…so intense your legs will be shaking like a chihuahua

To Pre-Order or to learn more about my 8 new workouts - Click Here

Wake Up! Obesity in Children Now at Alarming Levels

The problem of childhood obesity in the United States has been well documented, with a notable increase in recent years. Whereas in 1980 only 7% were obese in 1980, it is now estimated that the figure has now risen to over 20%. This article outlines the overall distribution of childhood obesity and underlines the need for urgent action.

 Childhood Obesity is on the Rise

The Centers for Disease Control outlines statistics for obesity in both the adult and child population. It shows a certain amount of variation between slightly above the 1980 average and the current average, with states such as Colorado and Utah recording the lowest rates (less than 10%) of the child population as obese. Despite their lower than average obesity rates, rural states such as Wyoming, Utah and Alaska are close to the 1980 level for childhood obesity. Since it now ranks fourteenth in the nation for adult obesity, Alaska will be an important state to monitor and see how increasing adult obesity rates will impact on the prevalence of the disease among children residing in the state.

Southern States Have the Highest Prevalence

It is true to say that the Southern states have the most sever childhood obesity problem. Kentucky and Tennessee are experiencing childhood obesity rates at and above the national average; 20 and 20.6% respectively. 17.8% of children in Mississippi’s are now obese, reflecting a widespread problem in the adult population. Although Mississippi and Alabama have long been among the top states for obesity, some Northern States are also displaying a pronounced upward trend. Delaware now has the most severe problem nationwide, with almost a full quarter – 22.8% – of its childhood population classified as obese.

Implications – Causes of Childhood Obesity

Some key conclusions can be drawn from the picture that is emerging. Northern and Western rural states have among the lowest rates, due in part to the active lifestyle. While adjustments to lifestyle can be expected to result in changes in obesity rates, the state of Colorado – long considered one of the healthiest in America – now has a level well above the 1980 statewide average. As a result, the extent to which healthy lifestyles and rural living contain the spread of obesity should be revised.

Implications – Policy for Childhood Obesity

Although there is much work still to do be done in this area, some progress is being made in tackling obesity. By encouraging companies such as PepsiCo to stock healthier choices in school vending machines and alter their menu of options, organizations like Clinton Foundation are successfully tackling obesity in schools nationwide. Moreover, there have been renewed calls across the board for focus on physical recreation in the national school curriculum.

Childhood Obesity Calls for Action

The statistics tell an alarming story. Although the prevalence in certain states is lower, the data suggest that soon one child out of every five will be obese. From states in the Mid West right through to the Western Seaboard, action is required in order to preserve the health of the next generation and stem the rise of this life-threatening disease. For Southern states such as Mississippi the imperative is particularly strong – policy makers and parents need to work together to find effective solutions to this problem.

What is a Recovery Day?

As you might expect, recovery days are days where you give your muscles AND your brain a break from intense training. There are two types of recovery days – active or passive. On a passive recovery day, you might choose to completely relax and do no structured exercise at all or you might turn it into an active recovery day and do a low-intensity workout like walking, leisurely cycling, stretching, swimming, tai-chi or yoga. Which option you choose will depend on your level of fatigue and your psychological state, whether you’re burned out mentally as well as physically. Sometimes you need a day where you do absolutely nothing. At other times, you might still want to move but want to avoid doing anything intense. Each type of recovery day has its merits.

Why Are Recovery Days Important?

Exercise training puts your body under considerable stress. Of course, you need that stress for muscles to grow and for adaptations to take place that increase strength and endurance. Exercise is the stimulus that sets the adaptation process in motion, but most of the change occurs during the time between workouts as your muscles repair. Your body needs downtime for proper adaptation to take place. That’s why you shouldn’t strength-train the same muscles two days in a row.

But there’s another kind of recovery day. These are days where you put aside high-intensity exercise entirely and give your body a rest. On those days, you might do a low-intensity workout, an active recovery, or rest completely. Taking a recovery day one or more days a week has other benefits. When you give your body a break, you’ll be geared up physiologically to work harder when you next work out. Not giving yourself a recovery day to relax or do low-intensity exercise can lead to the overtraining syndrome that may take a week or more of rest for complete recovery.

Overtraining is not the same as exercise burnout where you simply feel tired and unmotivated. Overtraining is a more severe form of exhaustion that doesn’t improve with one or two days of recovery. It involves nervous system changes and changes in hormones and neurotransmitters that take a longer period of recovery time to reverse. Plus, overtraining suppresses your immune system, putting you at risk for infections that can take you out of commission for longer than a day. Taking a recovery day at least once a week helps to prevent this more severe form of fatigue and exhaustion that may require a week or more of rest. With regular recovery days, you shouldn’t reach this point.

What Should You Do on a Recovery Day?

If you’re feeling fatigued and mentally burned out, you might choose to take the day off entirely rather than do an active recovery day. Otherwise, you might feel better doing a low-intensity workout. Why not use the opportunity to slip a yoga DVD, like my Yoga Relax, into your DVD player and work on balance and flexibility? It’s also a chance to get outdoors and walk, hike or cycle at a leisurely pace. The key is to train light on a recovery day or not train at all.

Some people psychologically feel better when they do low-intensity exercise on recovery days rather than doing nothing at all. If you’re experiencing more psychological fatigue than muscle fatigue, a low-intensity workout like yoga will keep your muscles active and the blood coursing through your vessels while giving your mind a rest. Be sure to vary your workouts regularly to avoid mental staleness. Recovery days also give you the opportunity to work on flexibility and balance. Too often people ignore these aspects of their fitness program and both decline with age.

It’s important to listen to your body. Some people need only one recovery day every week while others need more, and there may be times when you need to throw in an extra one. The best way to stay in tune with what your body is telling you is to keep an active fitness journal detailing your workouts and how you feel after each one. Only you know how often you need a rest or recovery day.

Sometimes You Need an Unplanned Recovery Day

If you’re ill or feeling more sore than usual, you might need an unplanned recovery day. Some people try to work out even when they’re ill or injured. Always think of the long-term picture. Pushing yourself when your body is in a weakened state can prolong an illness or injury. Missing a day or two is a lot smarter than turning a minor illness or injury into a more prolonged one.

The Bottom Line?

Don’t underestimate the importance of a recovery day. If you work out, you need them. If you listen to your body, you’ll know when it’s time.

References:

International Journal of Sports Medicine 32 (5): 338–43.

Snacks Are Replacing Meals

We’re becoming a nation of snackers. In the early 1970s, most people sat down to a meal 3 times a day and there was a lot less snacking going on between meals. The average number of times Americans ate in the 1970s was 3.9 times daily, but by 2010, people were eating an average of 5.6 times daily. The majority of Americans now snack 3 or more times a day and are using snacks as a substitute for meals – and the younger generation is taking notice. Kids growing up these days are used to the concept of snacking and will likely grow up to be adult snackers, ensuring this trend will be around for a while. With both mom and dad working these days, there’s less time to prepare full meals and snacking has become a way of life. Some experts believe the obesity epidemic can partially be blamed on the fact that people are eating too often.

People Are Making the Wrong Snack Choices

How many people snack on healthier fare like fruits and vegetables? Not as many as you think. Most people are getting their snacks from a fast food restaurant or a vending machine. While it’s possible to make your own healthy snacks, how many people are taking the time to do it? Judging by another trend – the rise in pizza consumption – there’s not enough focus on making healthy choices. Not that a pizza with a thin, whole-wheat crust loaded with veggies can’t be part of a healthy diet, but most people are getting their pizza from pizza vendors that focus on volume rather than fresh, healthy ingredients. People aren’t making low-calorie snack choices either based on the fact that energy consumption has been increasing over the last few decades.

Vegetable Consumption Has Dropped

Despite the importance of getting 5 to 7 servings of fruits and vegetables a day, vegetable consumption has dropped over the past 30 years from 2.6 servings a day in the 1970s to 1.9 servings by 2008. If that’s not bad enough, the picture may be even bleaker. The survey includes French fries as a vegetable and potatoes are the “veggie” Americans choose most often. Disturbingly, one out of four Americans eat NO veggies on an average day. On the upside, fruit consumption hasn’t dropped over the past few decades, possibly because fruit is easy to carry around making it convenient to snack on.

Breakfast Isn’t the Meal Most Commonly Skipped

You might think breakfast would be the meal people skip most often. Not according to the latest survey. Lunch is actually the meal people are most likely to skip. Twenty-percent of people don’t eat lunch compared to 15% who skip breakfast. At least word is getting out that breakfast is the most important meal of the day. But with all the snacking going on, most people make up for the lunches they miss with high-calorie snacks. This isn’t a good trend when it comes to controlling body fat. People who skip meals tend to snack more and make less healthy snack choices than those who eat three times a day.

What Does This Mean?

Despite the emphasis on eating more fruits and vegetables and replacing white flour with whole wheat, not everyone is jumping on board. On the plus side, a growing segment of the population wants to know what’s in their food and where it comes from. That’s why natural food markets and local Farmer’s markets are gaining popularity. There’s also a growing interest in vegetarian and vegan diets. Although only 3.2% of Americans follow a vegetarian diet – about 10% say they follow a diet centered mostly around plant foods. Hopefully, some of these trends will continue to gain ground and people will at least choose healthier snacks.

References:

FoodNavigator-USA.com. “The American Diet: One Continuous Snack? And Why More People Skip Lunch Than Breakfast”

USDA Economic Research Service. “Diet Quality and Nutrition”

Vegetarian Times. “Vegetarianism in America”

What’s the most popular type of exercise? Aerobic exercise is the form of exercise most Americans do on a regular basis with almost 47% of adults getting the recommended amount of aerobic activity – about 2.5 hours of moderate-intensity aerobic exercise or 1.25 hours of high-intensity exercise weekly. In contrast, only 24% strength-train or do resistance exercises. Despite copious amounts of research showing the health benefits of exercise, people who do it regularly are still in the minority.

Demographics of People Who Exercise

Who works out the most? Based on a Gallup poll released in 2010, people who live in the western part of the United States are most likely to get the amount of exercise experts recommend for good health. California, Oregon and Washington lead the way when it comes to staying in shape.

There are gender differences too. Men outnumber women when it comes to working up a sweat. Almost 30% of men meet their exercise requirements while only 25% of women do. Surprisingly, almost 30% of adults over the age of 65 are physically active compared to only 25% of adults between the age of 30 and 44, based on one survey. There’s also been a greater increase in seniors exercising than younger people under the age of 25. Seems that seniors are getting the message that they need to stay active to be fully functional and enjoy a better quality of life as they age.

Other research shows exercise habits correlate with educational levels. Almost twice as many people with graduate degrees are physically active compared to those who didn’t graduate from high school. Being married and living in the suburbs was correlated with higher levels of physical activity in one study, although other research shows married people spend less time exercising that those who are single or divorced. Makes sense since you’re going to be more concerned about looking and being fit when you’re in the market for a mate.

What’s the Most Popular Form of Exercise?

As you might have guessed, walking is the most popular form of exercise based on information from the United States Bureau of Labor and Statistics. Among men and women who exercise, most work out between 30 and 59 minutes a day. When are they doing it? Seems the most popular time for to exercise is the late afternoon or evening on days when people work a job and in the morning on days they don’t work.

It’s Not Just Leisure-Time Activity That’s Declining

Not only are the majority people not meeting exercise recommendations, they’re moving around less at work and around the house. With so much technology available, there’s less need to move around during the day. That’s spawned a new problem – “sitting disease.”

Sitting for hours at a time causes your body to go into “metabolic hibernation,” leading to insulin resistance and weight gain. Experts now say that sitting too much is an independent risk factor for heart disease and increased mortality, regardless of how much leisure-time physical activity you do and how many times a week you spend doing a structured workout. So couch potatoes who work a sedentary job are getting doubly hit. Sitting disease is becoming a world-wide problem as more people adopt technology and fewer people walk or bike to work – and this trend shows no sign of reversing.

The Bottom Line?

Despite the health benefits of exercise, most people still aren’t getting them. If you work out regularly, you’re reaping health benefits that other people aren’t – but don’t use that as an excuse to sit around during the day. Doing a formal workout isn’t the same as staying active. Get up and move more even when you aren’t doing a workout. Don’t let your body go into metabolic hibernation.

References:

Centers for Disease Control and Prevention. “Exercise or Physical Activity Data”

Medical News Today. “Only 20% of U.S. Adults Get Enough Exercise”

Gallup Wellbeing. “U.S. Exercise Levels Up, but Demographic Differences Remain”

CNN.com. “Study: Most Americans Don’t Exercise Regularly”

Journal of Marriage and Family, 66, 413-430.

United States Bureau of Labor and Statistics. “Sports and Exercise”

Med. Sci. Sports Exerc. 2008 Jan. 40(1): 181-8.

 Diet and Daytime Fatigue

According to a new study published in the journal Sleep, eating a diet high in fat is linked with daytime sleepiness and lack of energy. Researchers asked a group of healthy men and women to spend 4 nights in a sleep lab while using a test to measure their level of sleepiness. They also monitored the composition of their diet during the 4-day study. Unlike previous studies that looked at subjective levels of sleepiness, this study used physiological measures to assess levels of fatigue and sleepiness thereby providing more objective measures of sleepiness.

Did diet have an impact? Participants who ate a high-fat diet had greater levels of sleepiness and fatigue compared to those who ate a diet higher in carbohydrates. Interestingly, protein wasn’t linked with how sleepy participants felt. Based on this study, started the day with a greasy sausage, egg and cheese biscuit wouldn’t be the best choice if you want to be alert and energetic all day.

Although this study showed a diet higher in carbs was better for reducing fatigue and sleepiness, not all carbs are the same. High-glycemic carbs are rapidly absorbed, sending your blood sugar and insulin on a roller coaster ride. This gives you a temporary rush of energy followed by fatigue a few hours later. The key is to choose fiber-rich carbs that are absorbed slowly and add lean protein to a meal to further reduce the glycemic response.

How much you eat is another factor. Eating a big lunch might sound like a good idea since you’re giving your body a lot of fuel but too much isn’t always better. The portion of your brain called the hypothalamus has neurons that are sensitive to the amount of glucose in your bloodstream. When you eat a meal and your blood glucose level rises – these neurons turn down production of orexin, a hormone that regulates appetite and your sleep-wake cycle. Orexin levels drop after you eat a big meal so you feel sluggish and less alert.

After several hours of fasting as glucose levels drop, orexin levels begin to rise again and you feel hungry and motivated to eat. How many times have you felt sleepy after overeating? That’s partially because it triggers a rapid rise in blood sugar and a drop in orexin. Orexin plays a big role in how energetic you feel. When levels of orexin drop, you feel like curling up and taking a nap rather than getting things done.

High-Fat Diets May Hinder Sleep as Well

Why does a high-fat diet cause daytime sleepiness? In animal studies, a diet high in fat reduced sleep quality in rats and was linked with more fragmented sleep with frequent nighttime awakenings. Plus, when the rats ate a high-fat diet, they were less active during daytime hours, similar to the daytime fatigue and sleepiness that humans experience. Scientists believe a diet high in fat reduces sensitivity to orexin. This causes you to feel more sluggish and less energetic during the day and disrupts your sleep-wake cycle so you don’t sleep as well at night. This can cause you to feel tired and less motivated when you’re awake.

 The Take-Home Message

To feel more energetic and alert during the day, eat smaller meals made up of fiber-rich carbs that are slowly absorbed with a lean source of protein. Limit the amount of fat you eat at a meal if you’re prone towards daytime sleepiness. Snacks like candy bars, cookies and desserts are a double whammy because they’re high in fat and contain rapidly absorbed carbs.

Don’t forget about breakfast. That’s not a meal you want to skip since you’ve just completed an overnight fast. Make it a high-fiber one. A study published in the Journal of Food Sciences and Nutrition showed that starting the day with a breakfast high in fiber-rich carbs boosted daytime alertness more than one high in fat. More evidence that fat can make you feel sleepy. How about a bowl of hot oatmeal or quinoa with fruit and nuts to start your day? You’ll be getting a healthy dose of fiber and slowly-absorbed carbohydrates to keep you running on all cylinders until lunch.

References:

Medical News Today. “Diet Linked with Daytime Sleepiness and Alertness in Healthy Adults”

J Physiol. 2011 Dec 1;589(Pt 23):5701-8.

Science Daily. “Weight Gain Induced by High-Fat Diet Increases Active-Period Sleep and Sleep Fragmentation”

WebMD. “Fatigue Fighters”

Most people who eat a varied diet get enough trace minerals through diet, although vegetarians may have low levels of iron or zinc since they’re absorbed best from animal products. Selenium deficiency is also not common in areas where the soil is deficient in this mineral. People who reduce their salt intake to very low levels are risk for iodine deficiency since the number one dietary source of iodine is iodized salt.

The Impact of Exercise on Trace Minerals

Trace minerals can get out of balance when you exercise, especially in a hot or humid environment. Strenuous exercise can alter levels of some trace minerals in your body, in particular, zinc, copper and chromium. You lose these minerals through urine and sweat so working out in a hot environment increases their loss.

The amount of zinc and copper you lose through sweat can be significant. For most people who eat a balanced diet, this isn’t a problem. You’ll quickly replace these minerals through diet since you only need a small amount. On the other hand, if you eat a mostly plant-based diet or eat a low-calorie diet too much, you could end up marginally deficient in these minerals.

Why Is It Important to Get Enough Trace Minerals?

Despite the fact that you only need trace minerals in limited quantities, they play a critical role in health. Zinc is required for a number of reactions involving cell growth and tissue repair. It helps to keep your immune system healthy and is important for wound healing and fertility.

Copper is involved in iron metabolism and formation of red blood cells and collagen. Low levels can lead to anemia, loss of bone density and changes in nerve function. Chromium is vital for protein synthesis, carbohydrate metabolism and helps to boost insulin sensitivity and regulate glucose levels.

Does Supplementing with Trace Minerals Improve Exercise Performance?

Because exercise causes some loss of trace minerals, researchers have tried giving athletes trace mineral supplements to see if it would boost performance or improve their body composition. When football players who lifted weights took chromium picolinate supplements, it failed to increase their strength or change their body composition in any way.

Supplementing athletes with zinc has also not shown consistent benefits although in one study it increased testosterone levels in men – but there’s no compelling evidence that zinc supplements boost strength or endurance performance. Zinc may not have ergogenic effects but even marginal deficiencies put you at risk for colds and infections since zinc is important for a healthy immune system.

Why You Should Get Trace Minerals through Diet Not Supplements

If you’re losing trace minerals like zinc, copper and chromium when you sweat, you might be tempted to take a supplement. The problem with taking trace mineral supplements is one mineral can interfere with the absorption of another. When you supplement with zinc, you reduce absorption of iron and copper because they all compete for the same absorption sites. Most supplement manufacturers now combine zinc with copper to avoid this problem. Still, supplementing with a one or more trace minerals can lead to imbalances in others.

What about chromium? At one time, chromium supplements, combined with picolinate to increase absorption, were popular among bodybuilders after a study showed they increased fat loss More recent studies have found no link between chromium picolinate supplements and changes in body composition or strength. Being deficient in chromium can worsen glucose control in diabetics and insulin resistance in people with metabolic syndrome, but you’re probably not going to lose enough chromium in your urine and sweat to justify supplementing.

Make Sure You’re Eating a Diet That Contains Enough Trace Minerals

How can you get enough zinc, copper and chromium through diet? The best sources of zinc are animal-based protein sources like beef, pork and chicken. You can also get smaller amounts from nuts, seeds, whole grains, legumes and dairy foods. If you exercise and eat a vegetarian or vegan diet, you’ll need to get zinc from nuts and whole grains. Wheat germ is a good vegetarian source of zinc. Add it to your whole grain breakfast cereal for a meat-free source of zinc.

Copper is abundant in beef, organ meats and shellfish but sesame seeds nuts, whole grains and lentils are good sources too. How about chromium? Eating meat, egg yolks and whole-grain foods will provide you with the most chromium although some vegetables like broccoli contain substantial amounts. Again, whole grain foods are an important source of trace minerals for people who eat a plant-based diet.

The Bottom Line?

Trace minerals are vital for health and you do lose some when you exercise through sweat and urine. This is unlikely to be a problem if you eat a varied diet with an appropriate number of calories. If you’re vegetarian or vegan, you’ll need to make a focused effort to get enough trace minerals in your diet by eating more nuts, seeds and whole grain foods.

We haven’t focused on iron as much but pre-menopausal women who work out are at greater risk for iron deficiency. If you fall into this category, ask your doctor to monitor your iron level, especially if you are vegetarian or do strenuous exercise.

References:

The Irish Sports Council. “Zinc”

Curr Ther Res 1996;57:747–56.

Exercise Physiology. Fifth Edition. McArdle, Katch and Katch (2001)

Leptin

You’re probably already familiar with leptin, a hormone produced by fat cells that tells your brain what your energy status is. When there’s plenty of fat energy stores around, leptin sends a signal to a portion of your brain called the hypothalamus. This signal says you’re well fed. As a result, your appetite is subdued and you aren’t tempted to raid the refrigerator or the nearest vending machine.

Why does leptin make it easier to put weight back on? Leptin levels drop when you take in fewer calories, skip a meal and when you lose weight as your body senses low energy stores. When this happens, you wage a battle with hunger. To make matters worse, leptin affects your metabolic rate too. When leptin levels are low, your metabolism slows down. So you have two things conspiring against you when your leptin levels drop – increased hunger and a slower metabolism. Not a good combination.

Once you’ve lost weight and resumed a less restrictive diet, do your leptin levels return to normal? Not necessarily. Researchers at the University of Melbourne found a group of obese people who lost an average of 14% of their body weight still had low leptin levels a year after stopping a low-calorie diet. Other bad news. The participants gained back half of the weight they lost even though they followed a maintenance diet.

Ghrelin

Leptin isn’t the only major hormone that controls your appetite – there’s ghrelin too. Ghrelin might best be called the “hunger hormone.” It’s secreted by the lining of the stomach and small intestine and plays a role in controlling hunger on a short-term basis. When you haven’t eaten a meal for a while, ghrelin levels rise and they fall after eating. But ghrelin has a longer term impact on weight control too. Research shows that ghrelin levels over a 24-hour period are higher after a person loses weight. That leads to an increase in appetite and makes it hard to avoid overeating. Ghrelin is another player that works against you when you’re trying to maintain your weight after losing it.

Thyroid Hormones

Hormones produced by your thyroid, T4 and T3 control your metabolic rate. T3 is the active form of thyroid hormone and it goes down with calorie restriction and after you’ve lost weight. As you might expect, this slows down your metabolic rate so you burn fewer calories. One reason thyroid hormone levels drop is your body adapts to a lower calorie diet by slowing down the rate it uses energy. That kind of adaptation can make your life harder.

A study showed another possible reason thyroid hormone levels drop after weight loss. You have toxins safely sequestered inside your adipose tissue. Here, it’s stored without harming your body. When you lose body fat, these toxins are released into the bloodstream. Researcher found that organochloride compounds released from fat cells with weight loss seems to decrease levels of T3, the active form of thyroid hormone. This causes a drop in metabolic rate that makes it easier to regain the weight you worked so hard to lose.

How Do You Fight Your Hormones?

Even though appetite hormones like leptin and ghrelin make it more difficult to control your appetite, you’re still in control. The best kept secret for weight maintenance is exercise – both aerobic and resistance training. Research consistently shows that people who exercise are more successful at maintaining a lower weight once they lose it. When you resistance train you get the added benefit of increasing your lean body mass. This helps to offset any slowdown in metabolism as a result of the weight loss. Some studies also show that exercise helps with appetite control, especially high-intensity exercise.

Here’s another suggestion. Keep a food journal so you become aware of mindless eating and snacking. It’s easy to let down your guard after you’ve reached your goal weight and go back to your old eating habits. As a result, the pounds slowly creep back on.

It’s also important to weigh twice a week, first thing in the morning, and make modifications to your diet based on your weight. Take a proactive approach – respond quickly to weight changes, exercise regularly and keep a food journal to keep you on track. You can be a successful loser and keep it off. It takes discipline, motivation and self-awareness but it’s worth it.

References:

J Clin Invest. 2005 Dec;115(12):3579-86.

Science Daily. “Battle Of The Bulge: Low Leptin Levels Undermine Successful Weight Loss”

Sumithran, K. P. (2012). An investigation of physiological adaptations to weight loss. University of Melbourne.

Toxicol. Sci. (2002) 67 (1): 46-51. doi: 10.1093/toxsci/67.1.46.

Ghrelin and Regulation of Body Weight.

Am J Clin Nutr November 2001 vol. 74 no. 5 579-584.

Med Sci Sports Exerc. 2009 Jul;41(7):1532.

The Benefits of Egg Whites: Lower Blood Pressure?

Egg whites, like those sold by Eggland’s Best, are a popular alternative to whole eggs for those who want to limit their calories –for good reason. A large egg white has almost 4 grams of protein and only 17 calories. A pretty sweet caloric deal. Clean eating doesn’t get much better than that! Plus, starting the day with an egg white omelet could also help control your blood pressure.

What’s new in the world of eggs? Researchers at Clemson University recently discovered a peptide, a short sequence of amino acids, in egg whites that lowers blood pressure as effectively as some blood pressure medications. This peptide called RVPSL reduced blood pressure in rats as well as a popular class of blood pressure medications called ACE inhibitors. ACE inhibitors act at the level of the kidney to lower blood pressure. It seems this egg white peptide has a similar benefit. Plus, based on this study, it didn’t have the side effects blood pressure medications can have.

 Egg Whites: What Better Way to Start the Day?

It may be too soon to replace your blood pressure medication with egg whites, but you can still enjoy the benefits of eating egg whites for breakfast. Research shows starting the day with eggs rather than a croissant or bagel is more filling and satisfying so you’re less likely to snack later on. That’s because eggs and egg whites are high in protein. If you’re watching your weight, they’re one of the cleanest sources of protein.

Starting the day with an egg white omelet gives you a chance to load it up with other healthy ingredients – mushrooms, spinach, broccoli, red peppers, onion, olives and sun dried tomatoes. For even more protein and heart-healthy fats add wild salmon to your next omelet and top it off with lycopene-rich salsa.

Pressed for time? You can whip up scrambled egg whites in the microwave in just a few minutes. You can also add egg whites to smoothies for more protein but always use egg whites that have been pasteurized to reduce the risk of food poisoning.

Here’s another fun way to use egg whites. Lightly sautee garlic and onion along with your choice of vegetables. Spray a muffin pan with olive oil spray. Place the sautéed vegetables in the muffin slots until they’re about half full. Pour egg whites into each slot until it’s even with the top. Add some grated cheese if you’d like. Then bake for 15 to 20 minutes until they’re firm. Enjoy tasty egg white muffins without the carbs!

The Bottom Line?

There are lots of reasons to love egg whites, but whole eggs have benefits too. They’re a good source of choline, a nutrient in the B-complex family. Choline has anti-inflammatory properties that may help to slow brain aging. Plus, whole eggs are a good source of lutein, important for eye health. If you want the benefits that whole eggs offer without the added calories, use half whole eggs and half egg whites. However you do it, make eggs or egg whites a part of your diet.

References:

Medical News Today. “High Blood Pressure May Be Lowered by Egg White Protein”

Science Daily. “Protein-Rich Breakfasts Prevent Unhealthy Snacking in the Evening, Study Finds”

Nutraingredients.com. “Choline May Protect the Brain from Effects of Aging”

In one small study, ginger was effective as ibuprofen for relieving arthritis pain. Another study showed it helps to reduce muscle soreness after exercise, thanks to its anti-inflammatory properties. Now new research shows this common spice may be helpful for weight loss. Read on and discover more about the health benefits of ginger.

Ginger and Weight Loss

Orlistat is a medication approved by the FDA for weight loss in people who are obese. It works by blocking the absorption of fat from the intestinal tract so fewer calories are absorbed with a meal. Although effective for weight loss, most people have problems dealing with the gastrointestinal side effects consisting of such unpleasant symptoms as bloating, flatulence, oily stools and tummy discomfort. No wonder so many people stop it before seeing benefits. Is there a better way?

Research carried out in Egypt and published in the European Review for Medical and Pharmacological Sciences showed ginger has the potential to boost weight loss without the unpleasant side effects of orlistat. Researchers gave rats a standard dose of orlistat or supplemented their diet with 5% ginger powder.

After a month on these regimens, both groups of rats lost similar amounts of weight but the ginger group enjoyed some additional benefits. Unlike orlistat, ginger didn’t hamper the activity of enzymes produced by the pancreas and bile produced by the liver that helps with fat absorption. Interference with these enzymes is responsible for many of the side effects of orlistat including the bloating and oily stools. Ginger had another benefit too. It raised HDL-cholesterol, the “good” kind that’s linked with a lower risk for heart disease. Ginger – good for your heart and good for your waistline.

Of course, this study involved rats not humans. On the other hand, a study published in the journal Metabolism involving humans showed subjects who drank a ginger beverage made of 2 grams of ginger powder dissolved in hot water experienced less hunger. Even better, it had metabolism-boosting benefits. Sounds like a winning combination if you’re trying to lose weight!

Other Spices That Boost Weight Loss

Ginger isn’t the only spice that makes it easier to control your weight. Capsaicins in cayenne pepper have been recognized for their metabolism-boosting benefits, not to mention their fiery hotness that naturally curbs the appetite. Another player in the weight loss arena is tumeric. One study found that curcumin, the active ingredient in the spice turmeric, makes it harder for new fat tissue to form by blocking the growth of blood vessels into it. Tumeric is one of the ingredients in the spice curry that give Indian and Thai dishes their kick.

The spice cinnamon that most people have in their cabinet boosts insulin sensitivity and slows digestion, which can work in your favor when it comes to controlling your weight. How can you take advantage of this? Add a little cinnamon to your coffee or cereal to help tame the blood sugar response that occurs after a meal. Small studies even suggest that garlic has thermogenic and appetite suppressive effects. Just don’t use that as an excuse to eat lots of pasta.

The Bottom Line?

Adding ginger and other spices to your diet is a natural way to curb your appetite, subtly boost your metabolism and give you an advantage when it comes to controlling your weight. Plus, spices add flavor to foods so you can enjoy healthy foods like vegetables without dousing them in butter or oil.

How can you get the benefits? Start the morning with cinnamon in your oatmeal and coffee and enjoy more Thai and Indian food seasoned with ginger and turmeric. Sprinkle spices into soups and stews and directly onto vegetables before eating them. Enjoy a cup of ginger tea in place of coffee and add fresh ginger to stir fries and to your morning smoothie. You can even add small chunks of fresh ginger to hot oatmeal along with a sprinkle of cinnamon and turmeric. It’s easy to find ways to add garlic to your diet, fresh or powdered, especially if you love Italian food.

Look for ways to add more of these spices to your diet. They have natural anti-inflammatory properties just like fruits and vegetables. Make them a part of your diet and enjoy the health benefits these spices have to offer.

References:

European Review for Medical and Pharmacological Sciences. 17: 75-83. 2013.

Arch Iran Med 2005;8:267-71.

Metabolism. 2012 Oct;61(10):1347-52.

Natural Medicines Comprehensive Database. “Ginger”