Nutrition Tweet
Red Meat Consumption, Mortality & Bad Science
Boston, MA -- A new study from Harvard School of Public Health (HSPH) researchers has found that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality. The results also showed that substituting other healthy protein sources, such as fish, poultry, nuts, and legumes, was associated with a lower risk of mortality.
The study will be published online in Archives of Internal Medicine on March 12, 2012.
“Our study adds more evidence to the health risks of eating high amounts of red meat, which has been associated with type 2 diabetes, coronary heart disease, stroke, and certain cancers in other studies,” said lead author An Pan, research fellow in the Department of Nutrition at HSPH.
The researchers, including senior author Frank Hu, professor of nutrition and epidemiology at HSPH, and colleagues, prospectively observed 37,698 men from the Health Professionals Follow-up Study for up to 22 years and 83,644 women in the Nurses’ Health Study for up to 28 years who were free of cardiovascular disease (CVD) and cancer at baseline. Diets were assessed through questionnaires every four years.
Among specific causes, the corresponding increases in risk were 18% and 21% for cardiovascular mortality, and 10% and 16% for cancer mortality. These analyses took into account chronic disease risk factors such as age, body mass index, physical activity, family history of heart disease, or major cancers.
Red meat, especially processed meat, contains ingredients that have been linked to increased risk of chronic diseases, such as cardiovascular disease and cancer. These include heme iron, saturated fat, sodium, nitrites, and certain carcinogens that are formed during cooking.
Replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk: 7% for fish, 14% for poultry, 19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for whole grains. The researchers estimated that 9.3% of deaths in men and 7.6% in women could have been prevented at the end of the follow-up if all the participants had consumed less than 0.5 servings per day of red meat.
“This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” said Hu. “On the other hand, choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”
Support for the study was provided by the National Heart, Lung, and Blood Institute and the National Cancer Institute.
"This study can at best suggest an observed relationship, or association. To make allegations about causation and risk is ignorant and erroneous.
The numbers are very small. The overall risk of dying was not even one person in a hundred over a 28 year study. If the death rate is very small, a possible slightly higher death rate in certain circumstances is still very small.
It does not warrant a scare-tactic, 13% greater risk of dying headline – this is ‘science’ at its worst ...more info>>>
How Body Responds to Blue Gatorade, Ramen and Gummi Bears
TEDxManhattan 2011 Fellow Stefani Bardin's video about her latest "smartpill" project on processed and unprocessed food. Watch what happens when the human body is confronted with blue Gatorade, top ramen chicken and gummi bears vs. whole food.
2 Simple Ways to Protect Your Heart
This is a Boot Camp FX special report with Curtis Ludlow. The Centers for Disease Control recently released a report on life expectancy and the top 10 causes of death in the United States. According to the report, life expectancy continues to rise. A baby born today is expected to live 78.7 years.BIGGEST MISTAKE in Fat Loss
Delicious Spicy Spinach Omelet: Power Breakfast for Fat Loss
In this video you will learn how to make a spicy spinach omelet breakfast that will keep you energized all day long - it's also ideal for fat loss.
Ingredients:
2 slices of "Ezekiel bread"
1 cup frozen spinach (or 1/2 cup cooked)
5 eggs. (5 whites, 2 yolks)
1 tbsp olive oil
salt and pepper to taste
Preparation time = 30 seconds
Cooking time = 5 minutes
Enjoy!
Pizza What Does it Deliver?
You can have it delivered to your door, and it serves more people for less money than virtually any other restaurant food.It should come as no surprise that Americans order three billion pizza pies a year, largely from the more than 60,000 pizzerias that operate out of strip malls, food courts, and Main Streets.
The question is: How many of our clogged arteries do we owe to this enormously popular dish? And, more to the point: Is there any way to make pizza healthy?
For many people, pizza is a lousy food, period. On the other hand, some dietitians claim that pizza is nutritious because it has components of each of the four basic food groups.
“You get your grain in the crust; you get tomato sauce, which can count as your vegetable; a cheese, which is your dairy; and protein in many toppings,” Connie Diekman, a spokeswoman for the American Dietetic Association, explained to HealthScout News, an online consumer health site, in December 2000.
Never mind that almost all pizzas are loaded with salt, sometimes over a day’s worth. Never mind that pizza is a minefield of saturated fat, and not just from the sausage, ground beef, and pepperoni.
Most pizzas have enough cheese to make a cardiologist order that second Jaguar. And, for many people, pizza isn’t pizza without cheese.
Playing the Numbers
If you take the time to contact the companies or check the Web sites, the nation’s largest pizza sellers—Pizza Hut, Domino’s, Little Caesars, and Papa John’s—will tell you how much saturated fat, sodium, and other nutrients their pizzas contain.
The companies seem to have a good handle on what’s between the crust and the mushrooms, especially considering that it’s often an 18-year-old who’s sprinkling on the shredded cheese and green peppers. The bad news is that they’re sprinkling a lot more cheese than peppers.
Just remember that what you get from a pizza depends on how much you eat.
What’s a Serving?
One slice is rarely enough, especially when chains like Pizza Hut cut their large pies into slices that measure only 3 1/2 inches at their widest.
A typical serving of pizza with topping weighs more than nine ounces, but it is assumed that if you’re a three- slice-eater, for example, you generally stick with three slices whether the pizza has toppings or not.
Within each category, pizzas are ranked from best to worst—from least to most saturated fat, then total fat, calories, and sodium.
These numbers show what you’d get if you ate a typical serving of each pizza. As you look through the list, always check the serving size. That way, you can adjust the number of slices—and the calories, sat fat, etc.—to match what you eat.
Chicken
Chicken on a pizza may not be traditional, but it can be delicious...and less fatty than most red-meat top- pings. Only pizzas topped with ham or veggies fall into the same sat-fat range as chicken-topped pizzas.
And if you order your chicken pizza with less cheese than usual, the chicken should help distract even die-hard cheese lovers.
A sign of chicken’s potential: California Pizza Kitchen’s two most popular pizzas are The Original BBQ Chicken and the Thai Chicken.
Half-the-Cheese & No-Cheese
The simple solution to fatty piz- zas: Order half the cheese. It’s not on the menu, but any pizze- ria should be happy to oblige, since it costs the kitchen less.
Just make sure that the harried order-taker understands that you want half the usual cheese on allof your pizza, not the usual amount of cheese on only halfof your pizza. Don’t expect precisely half the cheese, though. When we ordered “half-the-cheese” pizzas from Domino’s, for exam- ple, we got anywhere from 25 percent to 75 percent less cheese than the chain’s regular cheese pizza. Still, on aver- age, that meant that a half-cheese serving had a third less sat fat. You probably won’t even notice the difference in taste.
You can even try a pizza without any of the usual melted mozzarella. If the pizzeria offers Parmesan, order a cheese- less veggie or chicken pizza and ask to have some Parmesan sprinkled over the pie before it goes into the oven.
At some restaurants, creativity replaces cheese. California Pizza Kitchen’s Tricoloré Salad Pizza is smothered with arugula, radicchio, red-leaf lettuce, diced tomatoes, shaved Parmesan, and a vinaigrette dressing.
Bravissimo!
Veggie
When you order a veggie pizza at chains like Pizza Hut or Papa John’s, it typically comes with less cheese than a plain cheese pizza. It’s a win-win: You get more flavor, more fiber, more phytochemicals, and less fat.
But beware: At other chains, like Domino’s, you may get as much or more cheese on a veggie than on a regular cheese pizza. According to Domino’s brochures, its Vegi Pizza has extra cheese.
Cheese
A plain cheese pizza is the basic, stripped-down model. But don’t assume that it has the least amount of saturated fat. At Pizza Hut, for example, three slices of the Pan Cheese Pizza (Pan is the most popular crust) have 12 grams of sat fat—more than half a day’s worth. That’s in the same ballpark as three slices of Pan Pepperoni (13 grams) or Pan Ham (11 grams).
The same generally holds true at Domino’s, Little Caesars, Papa John’s, and most other chains. Just keep in mind that not all cheese pizzas are alike, even at the same chain. Take Pizza Hut.
You’ll get 12 grams of sat fat in a serving of Pan or Personal Pan, 14 grams in Thin n’ Crispy or Hand Tossed, 18 grams in The Big New Yorker, and 20 grams (a day’s worth) in the Stuffed Crust. The last two will also give you 750+ calories and close to a day’s worth of sodium.
Extra Cheese
Who would ever guess that two slices of Domino’s Hand Tossed Extra Cheese Pizza pose the same threat to your blood vessels as two slices of Hand Tossed Sausage or Pepperoni Pizza?
The same is probably true at most other chains, though Domino’s was the only company that has numbers for its extra-cheese pizza.
As if extra cheese on your pizza weren’t enough, the experts at Pizza Hut have come up with a brilliant way to work more cheese in to your pizza—Stuffed Crust.
You need cheese stuffed into a pizza crust like you need reverse liposuction to force more fat under your skin.
Pepperoni
Pepperoni is by far the most popular pizza topping. At Domino’s, those thin spicy slices add an extra two grams of saturated fat and 420 milligrams of sodium to two slices of Hand Tossed Cheese Pizza.
If you think that’s a bargain, remember that every slice of the Hand Tossed Pepperoni is nearly the equivalent of a McDonald’s Egg McMuffin. Things are no better over at Pizza Hut. A three-slice serv- ing of Pan Pepperoni Pizza—the most popular chain’s most popular pizza—is not much different than a Quarter Pounder with Cheese.
The damage: 690 calories, 1,620 mg of sodium, and 33 grams of fat, 13 of them saturated. Of course, the sat fat climbs as you go to three slices of Pan Pepperoni Lover’s (19 grams) or two slices of Stuffed Crust Pepperoni Lover’s (25 grams—what you’d get from two Quarter Pounders with Cheese).
Sausage
At Domino’s, the sausage pizza has no more saturated fat than the pepperoni. But that’s nothing to crow about. How many of the 600 calories in a two-slice serving of the chain’s Hand Tossed Sausage Pizza are going to end up as a spare tire where you least need it?
And how many of the ten grams of saturated fat will take up residence in your arteries? At Pizza Hut, the Pan Italian Sausage Pizza is fattier than the Pan Pepperoni. And three slices of the Hand Tossed Italian Sausage approach the 1,000-calorie mark.
They’ve also got more than a day’s worth of saturated fat (22 grams) and sodium (2,480 mg). That’s what happens when you layer a fatty meat over fatty cheese. You might as well pol- ish off five Beef Soft Tacos at Taco Bell.
But even the Hand Tossed looks good compared to Pizza Hut’s Big New Yorker Sausage Pizza. The Big NY manages to cram 1,140 calories, 3,240 mg of sodium, and 66 grams of fat (28 of them saturated) into two slices. That’s not a serving of pizza—it’s a T-bone steak dinner with salad and a baked potato sprinkled with a teaspoon of salt.
Beef
Add beef to your pizza at your own risk. At Domino’s, the beef pizzas range from 11 grams of sat fat (for two slices of Hand Tossed) to 18 grams (for five squares of Thin Crust).
Three slices of Pizza Hut’s Hand Tossed or two slices of The Big New Yorker Beef hit 22 grams. Those numbers should come as no surprise.
After all, we’re talking ground beef, not sirloin steak. You also get ground beef and cheese on a Burger King Whopper with Cheese, but three slices of Pizza Hut’s Pan Beef Pizza have an extra 120 calories and 500 mg of sodium.
Bacon or Pork
Domino’s offers fatty bacon pizzas; Pizza Hut goes with fatty ground pork instead. The numbers on either should qualify you for a time-share at the cardiac care unit (make sure it has a functioning blood pressure gauge). At Pizza Hut, the Hand Tossed or Stuffed Crust Pork is as fatty as the Hand Tossed or Stuffed Crust Meat Lover’s.
Combos
Pepperoni or sausage or ham or beef was enough to satisfy customers for decades...until the pizza chains ratcheted up the stakes. Why stop with just one meat when you can drown a pizza in pepperoni, sausage, ham, bacon, beef, andpork toppings?
Domino’s Meatzza, Little Caesars Meatsa, Papa John’s All the Meats, Pizza Hut Meat Lover’s or Super Supreme. Some of them can give you more than a day’s saturated fat and sodium and 800-or-so calories. Talk about piling on.
You’d be smart to avoid the entire Pizza Hut “Lover’s” line except the Veggie Lover’s. “Our Lover’s Line pizzas pack on more of your favorite toppings!” boasts Pizza Hut’s menu. They pack it on, all right—just where you need it least.
But the Big Daddy of the combo pizzas is Pizzeria Uno’s Chicago Classic—the worst pizza we found. It’s “the pizza that made us famous,” proclaims Pizzeria Uno. “Extra sausage, extra cheese, extra tomato, extra crisp crust, and extra delicious.”
A “regular” pizza serves two, according to Pizzeria Uno’s Web site.
Two teenage football players, maybe. How many people can shovel 1,500 calories and 11/2days’ saturated fat into their mouths and still stay upright?
Best Choices
Cheese
✔✔Domino’s Hand Tossed Cheese, with half the cheese (2 slices—7 oz.)
✔✔Domino’s Hand Tossed Cheese (2 slices—7 oz.)
Extra Cheese
✔✔Pizza Hut Hand Tossed Veggie Lover’s (3 slices—9 oz.) 540 calories.
✔✔Papa John’s Original Crust Garden Special (2 slices—11 oz.) 560 calories.
Pepperoni
Domino’s Hand Tossed Pepperoni (2 slices—7 oz.) 580 calories
PIZZA STRATEGIES
Pick the right toppings
Vegetables are lowest in calories and richest in nutrients. Chicken and ham are second best. Meat toppings vary from chain to chain, but in general, pepperoni is leaner than pork, sausage, and beef.
Order a half-the-cheese or no-cheese pizza
Half the cheese works with almost any pizza. No- cheese works best with creative toppings like California Pizza Kitchen’s Tricoloré Salad Pizza. If the pizzeria offers Parmesan, order a cheese-less veggie or chicken pizza and ask to have some Parmesan sprinkled over the pie before it goes into the oven.
Skip the hidden cheese
When you order a vegetable pizza, make sure it doesn’t come with the extra cheese that some chains automatically add. And don’t forget: That’s cheese in those stuffed crust pizzas too.
Steer clear of multi-meat pizzas
With these extravagantly unhealthy pizzas, moreclearly means much more. Watch out for names like Meat Lover’s, Meatzza, All the Meats, and Super Supreme.
Get it with a salad
You’ll escape with far less damage if you don’t have a pizza-only meal. If you’re calling Little Casears, order a salad to go with your pizza and cut down on the number of slices you eat.
At Pizza Hut and most of the other big delivery chains, you probably won’t find anything green on the menu. So fill in by serving baby carrots or sliced red or green peppers or cucumbers with light ranch dressing. Or slice up some honeydew, cantaloupe, or watermelon.
Don’t take sides
Once you go beyond salad, pizzeria side dishes get pretty dicey. With few exceptions, you’re in the land of Buffalo wings, bread sticks, and cheesy bread. Just what you need to go with pizza crust and cheese.
Each piece of Double Cheesy Bread from Domino’s, for example, means another 140 calories and two grams of saturated fat. A typical order has eight pieces. Bread sticks aren’t as fatty, but they still run more than 100 calories apiece. Wings are 50 calories a pop.
But that’s for less than an ounce of chicken, so the wings—and the numbers— add up quickly. It’s fruits and vegetables, not bread or fried chicken, that should round out a pizza meal.
Mother's Cabbage Soup Recipe
Cabbage Soup Recipe
By Curtis LudlowPublished: February 24, 2011
Healthier than the fad diet counterpart, Mother's cabbage soup recipe is a nutritious, high-fiber, low-calorie appetizer.
It can also be served as the main course if you're a vegetarian.
I like it on a cold winter day and thought you might like it too!
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Serving size: 1 cup
Calories per serving: 20
Fat per serving: 0g
Ingredients:
Beef broth: 3 cups
Garlic cloves: 2
Tomato paste: 1 tablespoon
Chopped Cabbage: 2 cups
Onion: 1/2
Chopped Carrot: 1/2 cup
Green beans: 1/2 cup
Chopped Zucchini: 1/2 cup
Basil: 1/2 teaspoon Chopped Oregano: 1/2 teaspoon
Directions:
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Serving size: 1 cup
Calories per serving: 20
Fat per serving: 0g
Ingredients:
Beef broth: 3 cups
Garlic cloves: 2
Tomato paste: 1 tablespoon
Chopped Cabbage: 2 cups
Onion: 1/2
Chopped Carrot: 1/2 cup
Green beans: 1/2 cup
Chopped Zucchini: 1/2 cup
Basil: 1/2 teaspoon Chopped Oregano: 1/2 teaspoon
1. Spray pot with olive oil.
2. Mix and saute onions, carrots, and garlic in pot for 5 minutes.
3. Pour in the broth, tomato paste, chopped cabbage, green beans and seasonings to taste.
4. Simmer for 7 minutes over medium heat or until all of the vegetables are tender.
5. Then add chopped zucchini and onion and cook for another 5 minutes.
6. Enjoy Mother's cabbage soup recipe anytime!
2. Mix and saute onions, carrots, and garlic in pot for 5 minutes.
3. Pour in the broth, tomato paste, chopped cabbage, green beans and seasonings to taste.
4. Simmer for 7 minutes over medium heat or until all of the vegetables are tender.
5. Then add chopped zucchini and onion and cook for another 5 minutes.
6. Enjoy Mother's cabbage soup recipe anytime!
Easiest Way to Lose Weight: Brian Wansink
In this Exclusive Boot Camp FX Coaching Session with the author of Mindless Eating, you will discover the easiest way to lose weight. If you're willing to make some simple, tiny changes you will lose weight faster than you ever dreamed possible.Dr. Wansink is the author of "Mindless Eating" and director of the Food and Brand Lab at Cornell University.
Curtis Ludlow: Hello everyone. This is Curtis Ludlow with another Boot Camp FX coaching call. We have with us today Dr. Brian Wansink. He is the Director of the Food and Brand Lab at Cornell University and the author of Mindless Eating: Why We Eat More Than We Think. Today, he will be sharing with us some secret tips to help you lose weight almost effortlessly. Dr. Wansink, thank you for taking the time to be here today.
Dr. Brian Wansink: It's great to be with you today.
Curtis Ludlow: Great. Well, I know your time is limited, so let's just get straight to it.
First of all, what is mindless eating?
Dr. Brian Wansink: Well, the typical person makes about 200 decisions a day about food. It is not just whether you're going to have Froot Loops or Frosted Flakes for breakfast, but then it's being whether it's two-thirds of a bowl or three-quarters of a bowl or second bowl, whether you are going to use full fat milk or regular milk, those will be all the decisions you don't make throughout the day and that you don't really make - because at the end, it would be things like whether you decide not to grab that one in the break or whether you decide not to have ice cream.
What's going on with this is that our environment has a tremendous influence on nudging us one direction or the other causing us to overeat whether they eat the right amounts or they eat even less. The good news about this is that these 200 decisions they were not even aware of making that sort of a diet can also be very, very, very easily reversed to eat less mindlessly instead of mindlessly overeat.
Curtis Ludlow: Interesting. Well, I first came across your work reading another book and the study seems to be coming up over and over and over again. There is Ice Cream Study and Popcorn Study. And the ice cream one, I just came across, and that's very interesting, about these 83 - well, maybe you can explain it.
Dr. Brian Wansink: Well, and we've done a number of - I can say a number of Popcorn Studies.
Curtis Ludlow: The one I came across was the 83 nutritionists or...
Dr. Brian Wansink: Yeah, sure, sure, yeah, yeah. In particular case what we found is that the cues signal you to eat too much it can be something as simple as the size of a bowl or the size of a spoon, what the person is doing next to you, what the lighting is in the room, and by simply adjusting these things you can end up eating a whole lot less and a whole lot more.
The study you are referring to there is really a study we - when I was a professor at the University of Illinois at Urbana Champaign and we had a big ice cream buffet reception for people when we - these are people who are nutrition professors and grad students. And what we do is when people came in they were randomly given either a large bowl for their ice cream or just a medium-sized bowl for their ice cream.
In either case, their bowls, you can never even fill up, because they are huge to begin with.
And then what also happened is that it appeared as we through the line, we just switched out the ice cream scoop to a given either - so people were using 3-ounce scoop or 2-ounce scoop and what we really found is that people are tremendously influenced by these cues.
If you have a big bowl, let's say a 24-ounce bowl it may suggest that it's normal, typical and reasonable to serve more and so people mindlessly do so.
They end up putting on average about 50 - I think it's like about 51% more ice cream into a large bowl than a slightly smaller bowl if they are given a large bowl and a large ice cream scoop.
Curtis Ludlow: That's for me then...
Dr. Brian Wansink: And even experts are influenced by this. And so, for those of us who say, "You know, I've got a lot of will power. I don't over serve myself at meal time. I don't have second or third ones I really need it. I don't snack." If your environment is somehow broad, you would mindlessly overeat. If a person - we have lots of cool videos of this.
A person wants to go to - even just Google my name like for YouTube and just you are going to YouTube and type in Wansink or Brian Wansink, you'll find slides dozens and dozens of these that have been shot for different documentary and things like that. So, it's amazing.
But the key to this reversing mindless eating is not to be mindful all the time because most of us have full time job who can't take a bite and say, "Okay, am I full yet? We don't take another bite, am I full yet?" No. Some people can, but the vast majority doesn't.
Curtis Ludlow: Right.
Dr. Brian Wansink: Okay. For the most of us, it's a lot easier for us to simply change the size of a plate, change the size of a bowl, to arrange or cover to the first thing we see is the more healthy snack and that's less healthy snack. We remove a dish and it's 6 feet away, these are mindless ways to getting small changes of your environment that nudges you into eating and nudge you into overeating.
Let me give another example. We've done a study - well, series of studies actually that showed that if you give somebody a 10-inch dinner plate, a typical person is going to serve about 4 ounces of pasta in a pasta dinner. If instead you give them a 12-inch dinner plate, which is a little bit bigger, 4 ounces on a 10-inch dinner plate, I mean, that this doesn't look like an appetizers work.
So what you do, you add another ounce and typically we find that the average person serves themselves 22% more food when it's served in a 12-inch plate, even this bumps up from 10 to 12 calories or 10 to 12 inches rather. And this is tremendous. This is a great mindless way for a person to eat a bit less but not even realize it because in your mind, in both cases you ate what you believe was a full plate of food.
In another study we did something with the secretaries at University, give them Hershey's Kisses, candies on their desk or you give them candies that were just 6 feet away from their desk exact same number and you refill the bowl every night for a month. And one thing we found that simply having a candy dish 6 feet away from you and leaving that typical person to eat not nine candies at night but only four candies.
And that ends up being the difference of about 125 calories which your listeners will know can total up to about an extra 12 pounds that a person wouldn't have gained if they simply with that candy just test you 6 feet away from their desks.
So we did this and when we ask people, "Hey, what was it, 6 feet too far to walk for a snack?"
People say, no, no. They said 6 feet, gave a pause and say "geez, I am really that hungry?" Finally the answer is no.
So, I mean, the key to mindless eating, again it is not mindful eating.
But what we're doing is determining what small changes you can make in your environment, really small, really, really small changes you can make is mindlessly eat less not even really knowing it.
Some people might be serving off a counter instead of off the stove or off the kitchen counters instead of right at the table.
Some people could eat something as simple as a time for a small rule that you have no more than two cold cans of soda or a beer or whatever your beverage of choice is and refrigerate at the same time.
Doing so, I have put the limit how much you end up eating. Just I want to drink two or something and then wait around for the third to get cold. So there are tons and tons of these ideas you can find and - well, in my book Mindless Eating, which you can get from any library, you can get it from any book store, amazon.com and there is also a series of - a number of these you could find just surfing the web or on our website mindlesseating dot org.
What's important to realize is that if you want to pick something, we tell people that if you are going to make too many changes to your life that comes with reversing mindless eating, they are going to backfire if you don't pick if you don't pick the ones that are most relevant for you and most likely worth.
There is over 250 questions we have, what we call them Mindless Methods. There are 250 changes you can make and these are just Mindless Methods you have to pick the ones that are most relevant for you because if your problems is meal binging and you start using tips that relate to snacks craving or to restaurant indulging, it's just not going to work because you have to be very specific about identifying first of all what your main problem area is that could be decked up desk for dining, the meal stuff and it could be snack raisings whatever, identify one to three small tiny daily environmental changes that you can make that will mindlessly lead you to eat a little less, okay?
Curtis Ludlow: Well, in your experience what are the top three changes that somebody could make (multiple speakers) contact?
Dr. Brian Wansink: Yeah. That would be really - that would be hard for me...
Curtis Ludlow: That's excess.
Dr. Brian Wansink: To say. Yeah, I mean...
Curtis Ludlow: Yeah.
Dr. Brian Wansink: I know in my personal life three that made the biggest difference for me was just don't ever serve food off the table. Instead, we pre-plate all of our food in my family, and pre-plate at the counter off the stove.
And, in studies we have done, the average male end up eating about 29% less if they do that. The average female only end up eating about 9% to 10% less doing something like that.
Curtis Ludlow: Okay.
Dr. Brian Wansink: So again that's for all people and it's not going to be - it's not going to work for some who does not have the - for a guy, for instance, whose tendency isn't to eat seconds and thirds of something. My wife happens to be a fresh chef. So my predisposition is to eat seconds and thirds of everything is incredibly high.
Curtis Ludlow: Sure.
Dr. Brian Wansink: I think you know the first - so, I mean, that's why you find things that are really, really nicely tailored and that were true-off. Now, the other things that's - people who tend to like a lot of juice or milk or, you know, wine or whatever the case is, it's not just the size of the glass that's in front of you, although it does dramatically, meaning you will pour less if it's a wine in a smaller wine glass, even if it's going to strain even really less wide glass but simply the shape of these glasses.
In our studies we found that people have a tendency to pour a whole lot more in a short wide glass .
Let's say you have short wide - you have a 20 ounce juice glass that's short and wider, 20 ounce juice glass that's tall and skinny.
You will pour a lot more into that short wide glass because what you do is you look at the height of liquid as you pour, you don't look at the width, nobody does that and as you know, we find the typical person they pour about 30% more, actually 33% more liquid in a wide glass than do tall, skinny glass of the same volume.
So, from my personal experience nothing works. I mean, I've got - people write in and, you know, we get over 200 studies who have done different things, three changes that they make and you know, as *****, mentioned why?
So the key is to find out what is their biggest Achilles heel.
Is it snacking, well, here is a bunch of things that can change. Is it going to restaurant and really blowing it? Well, there is a bunch of things you can change there too. The idea is to find the areas the most problematic.
Like I had somebody a while back, we are doing a makeover for a big show and this is somebody who is convinced their biggest problem was party binging, meaning they go to whatever Super Bowl parties or whatever, they were just totally confident. Just eat way, way too much and we know we came up with these easy solutions to get that under control given this guy's all patterns, really started saying well, how often does he have to go? "Oh, man. It's like three or four time a year. This is every time." You know, I said, if it's three or four times a year, this is not your problem area.
Curtis Ludlow: Right.
Dr. Brian Wansink: This is the rounding error on the year.
Curtis Ludlow: Right.
Dr. Brian Wansink: The first thing a person needs to do, again, the mindless myth helps you kind of take you through that, you can just read about that in the book too, helps you identify your major problem area, helps you figure out what are one or two or three, no more than three small tiny daily changes that you can make once in your environment that you never have to think back about you, then how to actually keep the change. Based on those stuff we tell when we work with people like something you want to change, just aim at changing for a month, after a month you can go right back to whatever you want to do.
The thing is changing something, whether you use smaller plates, so I am going to use, it's like, well, I don't know that could be - I do that forever? Most people - when people successfully 30 days even if they don't want to do it anymore, I should say generally they keep the change.
And after that point, we just give them or we recommend they just find three different changes to try and those are some really separate people. The key is nobody is going to lose 70 pounds in a month using this Mindless Eating method. But what they do do is we find in our study that people who say they don't even to just wait at all given these changes to make still end up losing on average about 2 pounds a month.
But the fact is this is effortless.
Curtis Ludlow: Right
Dr. Brian Wansink: And at the end of the year, people weighed 20 to 24 pounds less, maybe it's just fine.
Curtis Ludlow: Yeah, okay. Well, this is all really fascinating. Once again, let's - is it mindlesseating.org where people should go?
Dr. Brian Wansink: Yes. mindlesseating.org, my name is Brian Wansink. They can also play a bunch of things in YouTube if they want to within the Mindless Eating method there is way to tackle this and you can learn about that, you can review about that and the Book Mindless Eating: Why We Eat More Than We Think much at all libraries, book stores, amazon.com, et cetera.
Curtis Ludlow: Great. Well, ladies and gentlemen, rush out and get your copy of Mindless Eating, the book. And Brian, thank you so much again for taking the time to tell us about your work. I really appreciate it.
Dr. Brian Wansink: Absolutely, I like that.
Curtis Ludlow: Okay, thank you. Take care now.
Curtis Ludlow: Right.
Dr. Brian Wansink: The first thing a person needs to do, again, the mindless myth helps you kind of take you through that, you can just read about that in the book too, helps you identify your major problem area, helps you figure out what are one or two or three, no more than three small tiny daily changes that you can make once in your environment that you never have to think back about you, then how to actually keep the change. Based on those stuff we tell when we work with people like something you want to change, just aim at changing for a month, after a month you can go right back to whatever you want to do.
The thing is changing something, whether you use smaller plates, so I am going to use, it's like, well, I don't know that could be - I do that forever? Most people - when people successfully 30 days even if they don't want to do it anymore, I should say generally they keep the change.
And after that point, we just give them or we recommend they just find three different changes to try and those are some really separate people. The key is nobody is going to lose 70 pounds in a month using this Mindless Eating method. But what they do do is we find in our study that people who say they don't even to just wait at all given these changes to make still end up losing on average about 2 pounds a month.
But the fact is this is effortless.
Curtis Ludlow: Right
Dr. Brian Wansink: And at the end of the year, people weighed 20 to 24 pounds less, maybe it's just fine.
Curtis Ludlow: Yeah, okay. Well, this is all really fascinating. Once again, let's - is it mindlesseating.org where people should go?
Dr. Brian Wansink: Yes. mindlesseating.org, my name is Brian Wansink. They can also play a bunch of things in YouTube if they want to within the Mindless Eating method there is way to tackle this and you can learn about that, you can review about that and the Book Mindless Eating: Why We Eat More Than We Think much at all libraries, book stores, amazon.com, et cetera.
Curtis Ludlow: Great. Well, ladies and gentlemen, rush out and get your copy of Mindless Eating, the book. And Brian, thank you so much again for taking the time to tell us about your work. I really appreciate it.
Dr. Brian Wansink: Absolutely, I like that.
Curtis Ludlow: Okay, thank you. Take care now.
3 Steps to Lemonade Diet Success
The Lemonade Diet, also known as the Master Cleanse Diet, is a relatively simple program that has gained popularity recently. Several well known celebrities, Beyonce for instance, claim that it helped them lose weight. Just remember, following the program can pose problems of its own.
There are three major components of the "lemonade" diet including Ease In, The Lemonade Diet, and the Ease-Out. The ingredients necessary must be followed precisely in order for the program to work right.
The first part of the program eases you into the routine and prepares your mind and body. Your stomach will adjust to receiving less food and you will be psychologically prepared. The first part consists of three days, on the first day you can eat fruits and vegetables, removing meat and processed foods from your diet. On the second day you can only drink fruit and vegetable juices, if you do not have a juicing machine create a broth. The third day entails drinking two liters of fresh squeezed orange juice with a tablespoon of maple syrup and water to fill.
The main part referred to as the Lemonade Diet is an intense process that will be challenging. There are three steps that need to occur on a daily basis. The first step is about preparing your lemonade for the day. As soon as you wake up go into the kitchen and prepare your "meals."
Here is the recipe for the Lemonade Diet
You will need to gather 14 tablespoons of hand squeezed lemon juice, three 1-liter reusable bottles, 14 tablespoons of maple syrup, 1/4 teaspoon of Cayenne Pepper, and two liters of water. Place seven tablespoons of the lemon juice into a 1-liter bottle and repeat with a second bottle. Do the same with the maple syrup, add the cayenne pepper and fill it with water. Fill your third bottle full of water as you will need to drink it throughout the day to give your body the illusion you are full.The second step of the diet entails drinking the lemonade and water throughout the day. When you feel hungry take a swig of the lemon mixture and follow it with several drinks of regular water. You need to drink the entire two liters of lemonade at the end of the day.
The hardest part of the diet is the third step, which is salt water flush. In essence, you drink salt water to induce several bowel movements to cleanse your system. Mix one liter of room temperature water with a teaspoon of sea salt. It is easiest to drink the solution in one gulp, but be sure to stand by the sink as your reflexes may sink in halfway through.
After drinking the mixture you can go about your night until a bowel movement occurs - typically within 60 minutes of drinking the salt water. It is important to perform the flush in the evening because you will be on the toilet for a while.
You must be near a toilet for several hours after the first movement. When you reach the point where you can go 15 minutes without eliminating, you are safe.
The time frame for which
people stay on the lemonade diet depends; some do it for as little as
three days while others can go up to two weeks. Whenever going on such
a diet always consult with your physician if you have prior medical
conditions.
The ease-out steps are an essential process to prepare your body for regular food again. It is critical that you change your eating habits afterward and it's important to remember that this diet, like all diets, will slow metabolism . That's right. You will be losing muscle during this diet and muscle is your metabolic engine.
If you started the diet with a 200 horsepower engine, you will finish the lemonade diet with a smaller engine. The longer you stay on it the smaller your engine will be. So don't do this for weight loss. If you do choose to use this as a diet, do it to flush your colon, not as an attempt to lose fat.It does not work for fat loss because this diet, like all diets, sends you into "starvation mode."
When you're in starvation mode your body begins to begins to work against you. Physiologically, your body doesn't know that you're attempting to lose weight so it begins producing fat storage hormones like lipoprotein lipase.
Lipoprotein lipase is produced by the LPL gene in your fat cells. Lipoprotein lipase is a hormone that plays a critical role in the storage and release of fat in your fat cells.
Very low calorie diets, like the lemonade and master cleanse diet, activate starvation mode, thus increasing LPL activity. Your body will over-produce LPL and continue to store fat because it's trying to protect you from starvation and the best way to keep you alive is to store fat for your future energy needs.
How to ease back into eating real foods:
- On the first day drink three one liter bottles of orange juice with two tablespoons of maple syrup in each.
- On the second day drink fruit and vegetable juice or broth.
- On the third day re-introduce your body to fresh fruits and vegetables.
- On the fourth day you can eat anything, but be sure to include live products.
If you choose not to follow the ease-out process prepared to become nauseous and possibly sick.
Remember, if you want to lose weight and get fit no diet will do it.
You must change your lifestyle habits - permanently - to affect lasting body change. Instead, seek help from a certified personal trainer, fitness trainer or find a fitness boot camp near you. On the other hand, if you want to cleanse your colon, the lemonade or master cleanse diet will work just fine.
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