Fw: DrMirkin's eZine: Exercise for weight loss, glycemic index, more . . .

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DrMirkin's eZine: Exercise for weight loss, glycemic index, more .

.. .

> Dr. Gabe Mirkin's Fitness and Health e-Zine

> August 5, 2012

>

> Why Many People Who Start an Exercise Program Do Not Lose Weight

>

> If you want to use exercise to help you lose weight, you

> have to spend a large amount of time exercising or you have to

> eat less food. Researchers reviewed the scientific literature

> and found that most people who start an exercise program to help

> them lose weight do not lose much weight because they do not burn

> enough calories during exercise, and they often eat even more

> food after they start exercising (Obes Rev, published online June

> 11, 2012). Furthermore, you cannot increase metabolism

> significantly to burn more calories after you finish exercising

> unless you do a huge amount of exercise or exercise very

> intensely.

> USING EXERCISE TO LOSE WEIGHT: If you are overweight and

> want to lose weight, pick a sport that you enjoy doing and try to

> do your sport with other people. Most middle-aged people who

> start an exercise program drop out within the first few weeks.

> The people most likely to continue exercising are those who

> exercise in classes, with a personal trainer or with a spouse

> or partner.

> A major advantage of exercise classes is that most

> experienced exercise leaders understand that you have to:

> * alternate the pace of your hard workouts (pick up the pace for

> a few seconds, slow down, and then pick up the pace again), and

> * follow a very hard day with a slower, more relaxed recovery

> workout day. For example, your hard days may be an aerobic

> dance or spinning class on Monday, Wednesday and Friday. For the

> rest of the week, do easy recovery days of cycling, walking,

> swimming or dancing slowly.

> USING DIET TO LOSE WEIGHT: Do not think that you will lose

> weight just because you are starting an exercise program. You

> need to eat less food also. Eat large amounts of fruits and

> vegetable. Try to restrict the calorie dense foods:

> * meat, poultry and dairy products

> * fried foods

> * all refined carbohydrates: (foods made from flour, sugared

> drinks and sugared-added foods).

>

> ***********************************************

>

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> ***********************************************

>

> Eating Red Meat Associated with Premature Death

>

> Eating meat from mammals is associated with increased risk

> of heart attacks, cancers and premature death. Researchers

> followed 37,698 men from the Health Professionals Follow-up Study

> (1986-2008) and 83 644 women from the Nurses' Health Study (1980-

> 2008) who were free of cardiovascular disease and cancer and

> found that substituting one serving per day of meat with one

> serving per day of other sources of protein from fish, poultry,

> nuts, legumes, low-fat dairy, and whole grains is associated with

> a seven to 19 percent reduced risk of premature death (Archives

> of Internal Medicine, July 2012;172(7):555-563). The authors

> estimate that 9.3 percent of deaths in men and 7.6 percent in

> women could be prevented if North Americans consumed fewer than

> 0.5 servings of red meat per day (approximately 42 g/d).

> WHAT TO SUBSTITUTE FOR RED MEAT? Instead of eating meat

> from mammals or dairy products, increase intake of nuts, fish,

> soy products, and non-hydrogenated vegetable oils. This will

> improve the mix of fatty acids in your body and help prevent

> heart attacks (Journal of Internal Medicine, July 6, 2012)

> If you replace red meat with REFINED CARBOHYDRATES (sugared

> drinks and foods made from flour), you increase risk for heart

> attacks and diabetes. Instead, you should reduce your intake of

> the bad fats: *TRANS FATTY ACIDS from partially hydrogenated

> vegetable oils, and *SATURATED FATS IN RED MEAT. In place of

> these fats, eat the healthful mono- and polyunsaturated fats that

> are found IN fruits and vegetables.

> A HEALTHFUL DIET includes plenty of fruits, vegetables,

> WHOLE grains (not ground into flour), beans, nuts and other

> seeds. You may also choose to eat seafood, some poultry and low

> fat dairy products. Restrict red meat and refined carbohydrates

> (sugared drinks, sugar-added foods and foods made from flour or

> milled grains).

>

> ***********************************************

>

> Avoiding Sugar Lowers Cholesterol

>

> Researchers found 28 studies that compared low- and high-

> Glycemic Index (GI) diets over at least four weeks. (GI measures

> how high blood sugar rises after you eat a certain food). They

> found that low-GI diets significantly reduced total cholesterol

> and the bad LDL cholesterol, whether the people lost weight or

> not (Nutrition, Metabolism & Cardiovascular Diseases, July 30, 2012).

> The low-GI diets did not affect the good HDL cholesterol or

> triglyceride levels. The more fiber a person ate, the greater

> the drop in bad LDL cholesterol.

> When your blood sugar rises, it is used for energy.

> If it cannot be used for energy, it goes into muscles and liver

> to be stored as glycogen. It takes very little sugar to fill the

> liver and muscles, and once they are filled, all extra sugar is

> converted to fat called triglycerides. Then your liver takes

> 1500 triglyceride molecules and a lesser number of cholesterol

> molecules and makes a lipoprotein that is eventually converted to

> the bad LDL cholesterol that forms plaques in arteries. This is

> why eating too much sugar raises cholesterol. For more on

> Glycemic Index, see http://www.drmirkin.com/nutrition/9566.html

>

> ***********************************************

>

> Recipe of the Week:

>

> Sweet Potato Bisque

> http://www.drmirkin.com/recipes/bisque.html

>

> You'll find lots of recipes and helpful tips in

> The Good Food Book

> http://www.drmirkin.com/goodfood/index.html

>

> ***********************************************

>

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>

> ***********************************************

>

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>

> Gabe Mirkin, M.D.

> 10901 Connecticut Avenue, Kensington MD 20895, USA

>

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