Dietary and Wellness Education involves assessment of the patient’s present diet which is used to formulate a set of specific dietary recommendations.  Handouts and diet plans are provided as educational tools.  Lifestyle modification and exercise are also part of the process of attaining optimal wellness.  Individualized nutritional consultations are available to assist in your progress.

Weight Loss Strategies That Work
By John Elliott, ND

Back to Top

It is estimated that 30 to 50% of adults are obese.  Obesity means an excessive amount of body fat.  The term obesity is usually applied to individuals who are 20 to 30% over the average weight for their age, sex and height.1  Many health problems are linked to obesity: diabetes, high blood pressure, high cholesterol, heart disease, arthritis and cancer.2  The terms obesity and overweight are often used interchangeably but there is a distinct difference.  If a person is overweight they have an excess of body weight compared to their height.  This is not necessarily a bad thing.  Fitness buffs or bodybuilders, for example, are frequently “overweight” because of their larger quantity of muscle mass despite a lower percentage of body fat. 

The ultimate goal of any weight loss program is to lower the percentage of body fat while maintaining or increasing the quantity of muscle mass.  The program outlined in this handout will describe how to achieve this.  Many a dieter has experienced the so-called yo-yo effect.  The wide fluctuations of weight due to crash diets and fad diets lead to frustration and despair.  Any diet that grossly reduces food intake will result in a quick loss of “water weight” and muscle mass, which in the end results in a much slower metabolism.  While overall calorie restriction is critical for weight loss it is much more important to improve the quality of food that you eat.

Success can be yours by following these important factors:

1.     Eat an unprocessed, whole food based diet

2.     Follow a regular, significant exercise program

3.     Follow the nutritional supplement program designed for your needs which could include support for your thyroid gland

4.     Visualize success, set goals and learn to be more optimistic

5.     Keep a journal of your diet and exercise progress

Eat an unprocessed, whole food based diet:

Vegetables

Dietary changes are oftentimes the hardest for people to make. We are truly creatures of habit.  For weight loss to be significant and for long term success a change in your food intake is the only way.  Meals must be primarily vegetable based.  The optimal number of servings is 3 to 5 per day.  One serving = 1 cup of cooked vegetables or 2 cups of raw vegetables. Vegetables are a significant source of fiber.  Fiber provides a sense of fullness, it improves blood sugar balance and it absorbs excess fat from foods.  A high fiber diet is also critical for decreasing blood cholesterol levels and stabilizing blood glucose levels.3

The Glycemic Index

The glycemic index is a very helpful way to maintain stabile blood sugar levels after meals.4   Foods that cause a significant and sustained increase in blood sugar are assigned a higher value and should be consumed in greatly limited quantities, i.e. refined breads, cereals and sweets.  Low glycemic foods such as fruit, brown rice, pasta, beans and vegetables should be the primary focus of your meals.  A separate handout is available from the office that explains how to effectively use the glycemic index to plan your meals. 

Fats and Oils

Consume healthy oils from olive, sesame and flax.  Unrefined oils will have a significant amount of color.  For example, extra virgin olive oil will be dark green and sesame oil will be light brown.  Olive oil should be your main oil for cooking and sautéing.  Flax oil is also rich in essential fatty acids but must be consumed very soon after it has been extracted due to problems with rancidity.  Flax oil cannot be heated or used in cooking because the fatty acids are very delicate and quick to spoil (oxidize).  Rancid oils will make a person very sick, hence flax oil capsules are a better choice when supplementing.  Healthy fats are also found in avocados and nuts/seeds like walnuts, almonds, pumpkin seeds and sunflower seeds.  One or two servings of fish such as: salmon, mackerel and herring (rich in omega-3 fatty acids) has been shown to reduce the risk for stroke by almost 50%.5

Avoid commercial processed vegetable oils because they are devoid of nutrition and flavor.  Also avoid hydrogenated spreads like margarine.  They contain trans-fatty acids that promote the development of heart disease, diabetes and cancer.6  Significant sources of saturated fats like red meat should also be limited in your diet.  Keep the percentage of fat in you diet between 20 to 30% of your total calories.  If you are eating 2,000 calories daily that means 400 to 600 calories can be from fat.  Fat is worth 9 calories per gram so that allows up 44 to 66 grams of fat per day.  Read product labels so you understand what you are eating.

Fluids

Drink lots of pure water, at least 8 to 12 glasses a day are recommended.  It is important to remember that 70% of our body weight consists of water.  Substitute seltzer water for high sugar based drinks like soda or fruit juices.  Unsweetened herbal teas are preferable to bottled pre-sweetened tea.  Avoid alcohol-based drinks.  The carbohydrate calorie content of alcohol is 7 calories per gram compared to typical carbohydrates that are 4 calories per gram.  In addition alcohol is metabolized by the liver before any food causing extra calories from your meals to be more readily stored as fat.  Also, alcohol depletes important nutrients from the body so it must be consumed in very limited quantities.7

Meal Planning

Meals and meal times must be planned and consistent.  You must take responsibility for what you eat and when you eat.  Packing lunches or bringing healthy, in-between meal snacks will help greatly.  If you wait until your hunger has dominated your ability to properly choose what to eat you will derail your progress again and again. 

When you eat out pick the healthiest low fat items on the menu.  Choose grilled or baked meat, chicken or fish over anything deep-fried.  Ask for dressings on the side when you have a salad.  Order a serving of vegetables on the side instead of french fries.  Don’t be afraid to ask how things are prepared if you’re not sure. 

It is important to enjoy your food.  Chew thoroughly and enjoy the flavor of what you are eating. Through my experience prepping food for a gourmet grocery store I came to realize the importance of colorful vegetables and fruits.  It does wonders for the appeal of your foods.  “It’s all in the presentation,” the chef would say.  Use your imagination in preparation and cooking.  Learn to improvise with the ingredients you have. Healthy foods can be prepared with lots of zip and zest.  Seasonings and spices can take you on a journey.  I try to remember restaurant dishes I’ve enjoyed and use them as inspiration for preparing my own meals. 

Exercise

Without regular, significant exercise your plan for slimming down will stall very quickly.  A sedentary lifestyle has become commonplace.  Our modern day conveniences have given us many tremendous advantages – but not without a price.  Instead of saving us time it has allowed more duties and obligations to pile up.  This poverty of time leads to the question: When can I exercise?   An exercise program of 30 minutes, 3 times a week adds up to only 1½ hours out of the 168 hours we all have per week.

How do we break the cycle? 

Examine your lifestyle.  Look closely at your work schedule, social activities, family obligation, etc and determine what is really important to you.  You will be surprised to find how much time is spent spinning your wheels.  Some activities like watching television or surfing the Internet can suck up your time like a vacuum.  TV watching has been linked to obesity.8  The well-known “couch potato” tends to snack more and practically no calories are burned while sitting (see the exercise tables at the end of this article).  When this is combined with all the advertisements for food it is a losing combination.  Use your VCR to tape a show go out and exercise.  When you come back you can fast forward through all the commercials.

Benefits of exercise

A reasonable exercise program won’t take you away from the things you love.  In fact, it should help you enjoy them more.  As little as 20 minutes of aerobic exercise in the morning can increase your metabolism for the whole day.  Exercise improves stamina, energy, strength and endurance.  Exercise will also enhance mood level and self-esteem.9  It also helps relieves depression, worries, anxiety, malaise and insomnia.10  These are critical psychological factors for people who have struggled with their weight on and off for any length of time. 

Disease prevention

Exercise is vital for weight loss by creating an appetite suppressing effect as well as improving insulin sensitivity.  When the body becomes insulin resistant (the body’s cells are unresponsive to the hormone insulin) a whole host of metabolic and hormonal imbalances can occur which set the stage for the development of diabetes, heart disease, stroke, kidney disease and loss of nerve function.11  The fat cells of the body enlarge under the influence of excess insulin, which raises the “set point.”12  The set point is the weight that a body tries to maintain by regulating the amount of food and calories consumed. An obese person can often fight off the impulse to eat for awhile, but eventually the impulse is too much to ignore and the result is overeating.  The set point is reset at a higher level making it even more difficult to lose weight.  It is important to remember a person must have a deficit of 3500 calories to lose 1 lb. of fat.  The best way to achieve this deficit is through a combination of reducing calorie intake and increasing activity level.

Exercise Myths

It is important to realize that “spot reduction” is a myth.  If you want to lose fat from your legs, waist, hips or stomach it won’t happen by doing exercises for those areas only.  A whole body workout is the best regime.  The fat in those areas will decrease along the way.  Weight training is the best way to sculpt your body shape.13  It is important for women to realize that they won’t “bulk up” like the women in body building magazines.  Those women abuse steroids to obtain their freakish bodies.  Frequently they develop deep voices and excessive body hair.  A properly designed workout program will not cause these changes.

You can work out at home or at a health club and achieve these goals.  I prefer the health club setting because it will keep you focused and motivated.  Also, they have qualified trainers who can guide you on how to use the equipment.  A personal trainer will help you set goals and shorten the learning curve.  A few sessions might be all you need to get you on track. 

Overall the most important factor of any exercise program is level of enjoyment.  If hate walking on a treadmill but loving hiking outside, then you should invest in good walking shoes as opposed to a treadmill for your basement.

Rest is vital too

While exercise is vital to weight loss it is also important to get proper rest.  Exercise is self-induced stress; it is the stimulus for burning calories and muscle growth.  The body repairs when you eat healthy foods and get quality sleep.

At the end of this article there are several charts that will be helpful in planning the most effective form of exercise for your specific needs. 

It is important to keep in mind when planning and exercise program several factors.  The first is that vigorous exercise is energizing, so it is best done earlier in the day - late afternoon or early evening exercise can disrupt sleep patterns.  The second being that women require a longer period of exercise (1/2 hour) before fat stores are being utilized for energy.  Men burn fat stores after about 20 minutes.14

Nutritional and hormonal support

A nutritional/homeopathic program has been designed for you based on lab studies, symptoms and your specific goals.  Deficiencies of vitamins, minerals, fatty acids, etc all have important roles in maintaining a healthy metabolism.  Follow this regimen faithfully.  Dr. Bonnet also looks at important hormonal factors such as thyroid and adrenal function.  The integrity of these glandular systems is critical for a properly functioning metabolism.  Supplementation of exogenous thyroid and the adrenal hormone DHEA can have a profound effect on energy and weight loss when the body’s own production has flagged.15  For persons with insulin insensitivity specific supplements like chromium, vanadium and alpha lipoic acid help to correct this condition.16  The amino acid L-Carnitine has been shown to enhance the burning of triglycerides and fat stores.17 

Beware of quick weight loss schemes

There are many weight loss products on the market currently.  Unfortunately most of them are a combination of stimulant based herbs like ephedra (containing ephedrine) and a natural source of caffeine like kola nut or guarana.  These products can cause a series of health problems like anxiety, nervousness, insomnia, irritability, increased blood pressure, adrenal exhaustion and thyroid problems.  Don’t be tempted by the advertisements for quick weight loss!

Psychological Factors

The use of visualization can break some of the psychological barriers to your success.  “You believe it when you see it.”  A positive self-image and a high self-esteem are practically a guarantee for success.  Dr. Bonnet often uses affirmations as a form of positive support for your mental well being.  In addition, reading inspirational books can create a stimulus for change. 

There is significant research showing that people who are pessimistic generally suffer from much poorer health than those who are optimistic do.  Pessimists tend to blame themselves for their failures. Optimists, on the other hand view failures as problems that they can fix. Which are you?  If you are pessimistic take a deep look inside yourself and ask why.  Then, learn to be optimistic.  Think positive thoughts: I am healthy, my mind is alert, my work is interesting and my future looks bright.18 

Also, ask yourself how committed are you to your weight loss goals?  What are you willing to do to get in shape?  Goals must be measurable: What weight do you want to be at?  What body fat percentage do you want?  Goals must also be attainable.  Set realistic goals for yourself and when you reach them re-evaluate. 

The number-one rule is - keep it fun.  Your diet should be a style of eating that will be a pleasure to maintain for a lifetime.  Some people will have to break food addictions to get to that point.  We have a very helpful handout called “But I Like It…” that addresses the issues of food addictions and food allergies.

Keep a journal

A journal will help you track your food intake and your workout effectiveness.  This way you can look back and assess what is working and where you need to make adjustments.  Be sure to provide enough details in your notes.  For meals note time, quantity and type of beverages.  For example, dinner 6:00 p.m., ½ chicken breast, 2 cups steamed broccoli, ½ cup of brown rice, small salad with low fat Italian dressing and a lg. glass of seltzer water with lemon.

For workouts note the time of day, activity and duration.  For weight training note machine or exercise type, weight, number of repetitions (the number of times you perform the exercise in a row) and number of sets (how many groups of repetitions).  For example, Wed April 27, 7:00am, Bicep curls 15 lbs., 10 reps, 3 sets.  For cardiovascular exercise note type, duration and speed if using a machine.  For example, fast walking on treadmill, 30 minutes, 3.5 miles per hour or bike riding 5 miles in 20 minutes.

Conclusion

I believe you will find success in this program.  It is important to understand that these strategies encompass a lifestyle program NOT just another “diet.”  Above all else we want you to enjoy your life.  A big part of our enjoyment comes from the foods we eat.  So don’t be too hard on yourself if you “cheat” on your diet.  Just make sure it’s something you really enjoy.

The lifestyle changes that have been outlined take time to implement.  Also the guidance of a naturopath like myself can be a valuable resource along the way.  I can provide an object viewpoint into your lifestyle and diet and help you overcome barriers that have prevented you from achieving your optimal weight.  Contact the office if you are interested in scheduling an appointment.  Good luck!

References:

1. Kuczmarski R, et al. “Increasing prevalence of overweight among U.S. adults” JAMA 1994: 272: 205-11. 
   
   Murray M Natural Alternatives for Weight Loss  Prima Publishing 1996, Rocklin, CA.
    

2. National Research Council “Diet and health. Implications for reducing chronic disease risk” national Academy Press, Washington, D. C., 1989.
   
   National Institutes of Health “Health implications of obesity” Annals Int Med 1985; 103:1073-77.
   
   Lee IM, et al. “Body Weight and Mortality” JAMA 1993; 270:2823-88.
   
   Case CC, et al. “Impact of weight loss on the metabolic syndrome” Diabetes Obes Metab 2002 Nov;4(6):407-414.
   
   Hills AP, Henning EM, et al. “The biomechanics of adiposity – structural and functional limitations of obesity and implications for movement” Obes Rev 2002 Feb; 3(1):35-43.
   
   Rock CL, Denmark-Wahnefreid W “Can lifestyle modification increase survival in women diagnosed with breast cancer?” J Nutr 2002 Nov; 132(11):340S-9S.
   
   Fredenreich CM, Orenstein MR “Physical activity and cancer prevention: etiologic evidence and biological mechanisms” J Nutr 2002 Nov; 132(11):346S-64S.
   
   Gilmore J. “Body mass index and health” Health Rep 1999 Summer, 11(1): 31-42 (Eng).
    

3. Jenkins DJ, et al. “Soluble fiber intake at a dose approved by the US Food and Drug Administration for claim of health benefits: serum lipid factors for cardiovascular disease assessed in a randomized controlled crossover trial” Am J Clin Nutr 2002 May;75(5):834-9.
   
   Ranganathan S, Champ M, Pechard C “Comparative study of the acute effects of resistant starch and dietary fibers on metabolic indexes in men” Am J Clin Nutr 1994; 59:879-883.
   
   
   Tabatabai, A, Li S. “Dietary fiber and type 2 diabetes” Clin Excell Nurse Pract 2000 Sep; 4(5):272-6.
    

4. McKeown NM, et al. “Whole-grain intake is favorably associated with metabolic risk factors for type 2diabetes and cardiovascular disease in Framingham Offspring Study” Am J Clin Nutr 2002 Aug; 76(2): 390-8.
   
   Willett W, Manson J, Liu S. “Glycemic index, glycemic load, and risk of type 2 diabetes” Am J Clin Nutr 2002 Jul; 76(1):274S-80S.
   
   Jenkins DJ “Glycemic index: overview of implications in health and disease” Am J Clin Nutr 2002 Jul; 76(1):266S-73S.
    

5.  Tarpila S, et al. “The effect of flaxseed supplementation in processed foods on serum fatty acids and enterolactone” Eur J Clin Nutr 2002 Feb; 56(2):157-65.
   
   Prasad K “Dietary flax seed in prevention of hypercholesterolemic atherosclerosis” Atherosclerosis 1997 Jul 11;132(1);69-76.
   
   Nestel PJ, et al. “Arterial compliance in obese subjects is improved with dietary plant n-3 fatty acid from flaxseed oil despite increased LDL oxidizability” Artioscler Thromb Vasc Biol 1997 Jun;17(6):1163-70.
   
   Sabate J, et al. “Effects of walnuts on serum lipid levels and blood pressure in normal men” New Eng J Med 1993;328:603-607.
   
   Harper CR, et al. “The role of omega-3 fatty acids in the prevention of coronary heart disease” Arch Intern Med 2001; 161:2185-92.
   
   Leaf A, Kang JX “Prevention of cardiac sudden death by N-3 fatty acid: a review of the evidence” J Intern Med 1996 Jul; 240(1):5-12.
    

6. Lemaitre RN, et al. “Cell membrane trans-fatty acids and the risk of primary cardiac arrest” Circulation 2002 Feb 12;105(6):697-701. 
   
   Willett, WC, et al. “Intake of trans-fatty acids and risk of coronary heart disease among women” Lancet 1993;341:581-85.
   
   Lognecker MP “Do trans-fatty acids in margarine and other foods increase the risk of coronary heart disease?” Epidemiology 1993;4:492-95. 
   
   Mensink RP, Katan MB “Effect of dietary trans-fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects” New Eng J Med 1990;323:439-45. 
    

7. Dutta P, Seifafi J, Halpern D, Pinto J, Rivlin R “Acute ethanol exposure alters hepatic glutathione metabolism in riboflavin deficiency” Alcohol 1995;12(1): 43-47. 
    

8. Dietz WH, Gortmaker SL “Do we fatten our children at the television set? Obesity and television viewing in children and adolescence” Pediatrics 1985; 75:807-812.
   
   Tucker LA, Bagwell M “Television viewing and obesity in adult females” Am J Public Health 1991; 81: 908-11.
    

9. Hansen CJ, Stevens LC, Coast JR “Exercise duration and mood state: how much is enough to feel better?” Health Psychol 2001 Jul;20(4);267-75.
   
   DiLorenzo TM, et al. “Long-term effects of aerobic exercise on psychological outcomes” Prev Med 1999 Jan;28(1);75-85.
    

10.  Tsutsumi T, et al. “Comparison of high and moderate intensity of strength training on mood and anxiety in older adults” Percept Motor Skill Dec 1998;87(3 Pt. 1):1003-11.
     

11. Gillum, RF “The association of body fat distribution with hypertension, hypertensive heart disease, coronary heart disease, diabetes and cardiovascular risk factors in men and women aged 18-79 years” J Chron Dis 1987:40:421-8.
    
    Daly PA, Lansberg L “Hypertension in obesity and NIDDM. Role of insulin and sympathetic nervous system” Diabetes Care 1991; 14(3):173-194.
    
    Kernan WN, et al. “Insulin resistance and risk for stroke” Neurology 2002 Sept; 24;59(6):809-15.
    
    Bosello O, Zamboni M “Visceral obesity and metabolic syndrome” Obes Rev 200 May; 1(1):47-56.
     

12. Kolata G “ Why do people get fat?” Science 1985; 227:1327-28.
     

13. Ballor DL, et al. “Resistance weight training during calorie restriction enhances lean body weight maintenance” Am J Clin Nutr 1988;47:19-25.
     

14. Swinburn BA, Ravussin E “Energy and macronutrient metabolism” Baillieres Clin Endocrinol Metab 1994 Jul; 8(3): 527-48.
    
    de Castro JM “Genes and environment have gender-independent influences on the eating and drinking of free-living humans” Physiol Behav 1998 Feb 1;63(3):385-95.
    
    Gleim GW “Exercise is not an effective weight loss modality in women” J Am Coll Nutr 1993 Aug; 12(4): 363-7.
     

15. Drenick EJ “Exogenous thyroid hormones to accelerate weight loss” Obesity Bariatric Med 1975; 4:244-50.
    
    Abraham, GK, et al. “The effects of triiododthyronine on energy expenditure, nitrogen balance rates of weight and fat loss in obese patients during prolonged caloric restriction” Int J Obesity 1985; 9:433-42.
    
    Rozen R, et al. “Effects of a “physiological” dose of triiodothyronine on obese subjects during a protein-sparing diet” Int J Obes 1986; 10:303-12.
    
    Nestler JE, Kahwash Z “Sex specific action of insulin to acutely increase the metabolic clearance rate of dehydroepiandrosterone in humans” J Clin Invest 1994; 94:1484-1489.
    
    Nestler JE “Regulation of human dehydroepiandrosterone metabolism by insulin” Ann NY Acad Sci 1995; 774:73-81.
     

16. Anderson RA “Chromium, glucose tolerance and diabetes” Biological Trace Element Research 1992; 32:19-24.
    
    McCarthy, MF “Hypothesis: Sensitization of insulin-dependent hypothalamic glucoreceptors may account for the fat-reducing effects of chromium picolinate” J Optimal Nut 1993; 21:36-53.
    
    Shamberger RJ “The insulin-like effects of vanadium” J Adv Med 1996; 9(2)121-131.
    
    Evans JL, et al. “Phamacokinetics, tolerability and fructosamine-lowering effect of a novel controlledrelease formulation of alpha-lipoic acid” Endocr Pract 2002 Jan-Feb;8(1):29-35.
    
    Bonnefont-Rousselot D “Antioxidant anti-AGE therapeutics: evaluation and perspectives” J Soc Biol 2001; 195(4):391-8.
    
    Packer L, Kraemer K, Rimbach G “Molecular aspects of lipoic acid in the prevention of diabetes complications” Nutrition 2001 Oct; 17(10):888-95.
     

17. Maebashi M, Kawamura N, Sato M, Immura A, Yoshinaga K “Lipid lowering effect of carnitine in patients with Type-IV hyperlipoprotenaemia” Lancet 1978; 805-807.
     

18. Hafen B, Karren, K, Frandsen J, Smith N Mind/Body Health: The Effects of Attitudes, Emotions and Relationships Allyn and Bacon 1996, Boston, Massachusetts.
     

19. Zand J, Walin R, Rountree B Smart Medicine for a Healthier Child Avery 1994, Garden City, NewYork.

Is Hypoglycemia playing a role in how you feel?
By John Elliott, ND

Back to Top

 What is hypoglycemia?

Hypoglycemia is a condition in which there is abnormally low level of glucose in the blood.  While there are some medical conditions that can lead to hypoglycemia, functional hypoglycemia (low blood sugar that occurs 2 to 4 hours after a meal) will be the focus of this handout.   Functional hypoglycemia is a condition of faulty carbohydrate metabolism directly related to our diet.  The over-consumption of refined carbohydrates and sugars in many foods like cookies, pastries, soda, cereal, etc are a central part of the problem.  In fact it has been estimated that the average intake per year of sugar (sucrose) is over 100 lbs. per person and corn syrup over 40 lbs. per person in the U.S. 

A normal blood sugar level is between 70 and 105 mg/dl.  When the blood sugar drops below 50 it is called hypoglycemia, above 140 it is called hyperglycemia (diabetes).  Glucose is the source of energy from which your body’s cells obtain energy.  The brain is the most glucose dependent organ.  Hence, most of symptoms of hypoglycemia are “brain” related like headaches, depression, confusion, incoherent speech, insomnia, constant hunger, bizarre behavior and convulsions.  Symptoms like anxiety and irritability are also common.  These symptoms are generally thought to be secondary to the increased adrenaline secreted in response to the low blood sugar.

Typical symptoms of hypoglycemia:

History:

Hypoglycemia came into public awareness in the 1970’s through several popular books that challenged the medical establishment.  It was a controversial subject that most doctors rejected as a source of many of their patients’ complaints. 

How is hypoglycemia diagnosed?

Many of the original books and publications recommended the Glucose Tolerance Test (GTT) as the best indicator of hypoglycemia.  This test involves drinking a liquid made with 3 ounces of glucose, after fasting for 12 hours.  The patient’s blood is drawn before drinking the solution and a ½ hour after, then at hourly intervals afterwards.  A GTT is usually 6 hours in length. The symptoms listed above are typically a better indicator of hypoglycemia.  Hence the GTT has fallen out of favor.

How does low blood sugar occur?

The intake of refined carbohydrates causes a cascade of events.  Firstly, refined carbohydrates and sugars are digested quickly because of a combination of lack of nutrients and little or no fiber content.  The surge of glucose into the blood stream causes the pancreas to secrete more insulin.  Insulin is the hormone that carries glucose to the body’s cells so that energy can be made.  It also helps store extra glucose in the liver and muscles called glycogen for later use.  This overproduction of insulin lowers the blood sugar to a lower level than before food was eaten.  In response the adrenal glands secrete adrenaline to bring the sugar back up by pulling stored glucose from the muscles and liver.  Unfortunately, the Standard American Diet (SAD), a fitting acronym, is loaded with lots of highly processed foods that are high in sugars and fats.  For many people this continual cycle of stress on their blood sugar balancing mechanisms puts them at a greater risk of developing diabetes.  In essence the glandular system is eventually run down and exhausted.

How is hypoglycemia treated?

The best way to break the cycle of hypoglycemia and achieve stable blood sugar levels is through a combination of specific dietary changes and nutritional supplementation.  A wholesome diet is the most important step.  This involves eating whole, unprocessed foods on a daily basis at properly spaced intervals.  Many people have too long of a gap between their meals.  For example, breakfast at 6 a.m., lunch between 12 to 3 p.m. and dinner between 6 to 9 p.m.   These potential long gaps can really create problems.  In addition to a wholesome diet it is helpful to have healthy snacks in between your main meals.  Once a person has been following a wholesome diet for a significant period of time the body re-establishes balance and sustained energy is achieved.

What is a wholesome diet?

As far as guidelines the Glycemic Index (GI) has proven to be a valuable tool for determining how quickly particular foods effect the blood sugar.  Many patients have utilized the glycemic index with great success.  It is versatile and it’s beneficial for both diabetics and people with hypoglycemia.  The GI of a particular food is based on factors like protein, fat and fiber content as well as degree of food processing.  For example, a whole apple has a much lower GI compared to applesauce, apple juice or apple drink.  Vegetables are free foods because their glycemic index is so low and they contain large amounts of fiber.  Root vegetables like potatoes, carrots, beets, yams and other starch-based foods like corn are the exception and should be greatly reduced or eliminated in the diet.  Fruits are generally low glycemic except for watermelon, cantaloupe, pineapple and dried fruits, which are not.  Whole grains are on the lower side compared to white or wheat bread, crackers, pretzels, pastries and cookies which are all high on GI scale. 

Protein based foods like chicken, eggs, fish, meat are not rated on the glycemic index since the body has to work much harder to convert protein into glucose.  High fat foods like ice cream and sausages, while low on the glycemic index, are nutritionally not healthy food choices.  Also a diet high in saturated fats and hydrogenated oils has a more detrimental effect on blood sugar balance.  For further information on the glycemic index a special handout from the office can be helpful to you.

Other important factors:

Avoid caffeine in coffee, cola and chocolate. Caffeine induces significant stress on the adrenals, liver and digestive tract. 

Avoid alcohol in all forms.  Alcohol is quickly absorbed and very toxic to the liver and intestinal tract.  Alcohol leads to insulin resistance and large population studies have found that alcohol intake is strongly correlated with diabetes. 

Do not smoke, if you do you must quit.  Persons with diabetes and hypoglycemia are at more risk to the negative health effects of smoking.  Smoking increases the risks for diabetic complications, heart disease and stroke.

Exercise

A well-designed exercise program is vital for blood sugar control.  Exercise makes the muscles more responsive to glucose as well as improving the overall function of your metabolism.  A combination of cardiovascular exercise (walking, biking, treadmill, step aerobics) and weight training (free weights, machines, push-ups, pull-ups) will provide the best results.  Join a fitness center or local health club and hire a trainer for a few sessions to get you started.  We also have several books available in the Vitamin Room that have diagrams of training programs.  The most important thing is to have fun with whatever plan you choose.  Start out slow and allow your body to adjust.  Enthusiasm is critical to your success - just don’t over do it. 

Follow your supplement regime faithfully

Dr. Bonnet has designed a supplement regime based on your specific needs.  Vitamin, minerals, amino acids, fatty acids and homeopathic remedies are critical to helping your body heal itself.  Insulin resistance, a condition where the cells of the body are not able to efficiently respond to the hormone insulin, is also a well-recognized problem in relation to hypoglycemia and diabetes.  This condition has been termed Syndrome X in the popular literature.  Fortunately, insulin resistance responds well to dietary changes and nutritional supplements such as chromium, alpha lipoic acid, vanadium and B vitamins. 

 A customized dietary program can also be designed through the guidance of a naturopath like myself.  Wellness education and therapeutic diets really make a difference.  Call the office for details and appointment times.

Nutritional Therapy involves the use of nutritional supplements such as vitamins, minerals, amino acids, essential fatty acids, probiotics and enzymes to address nutritional deficiencies, as well as working therapeutically to enhance the body’s ability to heal itself.  Medications cause the depletion of many nutrients or interfere with their proper absorption.  Ideally, supplements can be used instead of prescriptive agents, or at the least as a complement to reduce side effects.

X DR. BONNET DISCUSSES: FOOD FOR THE BODY

Back to Top

 How do we apply this key of love when it comes to our diet?  It would lead us to feed ourselves the way a loving parent would feed a cherished child, avoiding both gluttonous over indulgence and harsh over restrictiveness.

To be healthy, it is essential that the pleasures in life outweigh the hassles.  Any recovery program that causes diet to become an area of worry and hassle (as opposed to being pleasing and renewing) is self-defeating.  The healthier we are and the more nutritionally sound our diet, the more we will tend to naturally desire and enjoy those foods that are good for us.

It is quite interesting that recent studies have shown that people who have eliminated butter for margarine in no way reduce their risk for coronary artery disease.  In fact the evidence is showing that there is an increase in incidence of cancer and heart disease from the trans-fatty acids that are abundant in margarine and other products that use highly refined, superheated oils.  It has also been found that the shellfish that many people have given up because of its cholesterol content is in fact high in esterols, which now prove to lower cholesterol.

The guidelines are simple:

1.      Eat foods as close to their natural state as possible.

2.      Have as much variety as possible.

3.      Keep the fiber content high and the fat content low (20% or less).

4.      Enjoy!

Guideline #1

Nature tends to provide complete balanced foods.  Refined carbohydrates are called empty calories because they are lacking any nutritional value and eating them will create a drain on the body, causing deficiency in various nutrients.

When we ‘refine’ wheat we remove the bran (fiber) and the germ (vitamins, trace elements and essential fatty acids).  Eat the whole food.  Even the core of an apple has fiber; the seeds contain vitamin B17 and other nutrients generally hard to find if buying processed foods.

Read food labels.  This can require a great deal of time initially, but it will become a habit.  You will need to become versed on what you are reading.  This will mean some research on your part into definitions.  Remember ingredients are listed in order of the amount the product contains by weight – if sugar is listed as the first ingredient, that certainly is not a product for you.  Furthermore, you will need to be alert to chemical preservatives.   As we reduce preservatives, proper storage practices are a must.  As you venture more and more into the realm of natural foods, you should become more aware of quality and freshness in the products you purchase.

Support your local farmer – but question his farming practices. Does he follow organic farming?  If he uses chemicals, what and how long prior to harvest does he discontinue their use?  This is also a question that should be asked of your local green grocer.

Seek fresh fish – ask its source.  Do the same with meats.  If you can find organic sources this is the best solution.  Purchase free-range eggs at the local whole food store – you’ll be amazed at the taste difference.

Guideline #2

Keeping as much variety as possible in your diet could almost be viewed as corollary of the first guideline.  Nature presents us with a tremendous variety of foods – each with its own season.  We find that if we allow ourselves to fall into the habit of an over reliance on a particular food the body tends to develop an allergy to it.  The first allergic warning sign is a craving.

Sometimes we get locked into certain ideas and fail to look beyond them to other food possibilities.  For example, when it comes to grains, we act as if wheat, corn and rice are the only possibilities.  Well, what about millet, barley, oats, rye; or the more exotic grains such as buckwheat, amaranth and quinoa.  There are over 50 varieties of rice to explore and enjoy.

Striving for variety in our diet is crucial.  Variety is the only way the body can replenish all the vitamins and nutrients it constantly needs and depletes.

Guideline #3

Keep your diet high in fiber.  Exploring legumes is a wonderful fiber source – ask for a copy of ‘Fun with Legumes’ the next time you are at the office.  It will provide an easy primer on introducing legumes into your diet and start you exploring easy methods of preparation of these fiber filled treats.

Fresh fruit and vegetables are an important part of the daily diet.  Enjoy them as close to their natural state as possible.  When you select cooking, use moderate temperatures with minimum liquid to preserve nutrition.

An easy way to know if there is enough fiber in your diet is to look in the toilet bowl after a bowel movement.  If you stool is still floating, then you probably have enough fiber.  If it sinks, you need more fiber.  Along with keeping up dietary fiber, it is ideal to keep the dietary fat down to 20% or less of your total caloric intake.  Arachodonic acid found in animal fat (meat and dairy) is now known to be a cause of not only arteriosclerosis (heart attacks, high blood pressure, strokes) but also arthritis and multiple sclerosis.  Be wary of cholesterol hype in the media, especially drug advertisements.  Lack of fiber and excessive stress are major causes of high blood cholesterol.

Although labels would like you to believe differently, there never was any cholesterol in potato chips.  The are an unhealthy food because of their fat and salt content.  Labeling them as cholesterol-free borders on deception.

In general, we suffer from too much of a good thing.  The modern American diet finds most of us eating higher on the chain than we were ever meant to.  Excessive animal protein is one of the main causes of osteoporosis.  A high animal protein-based diet is unnecessary for the body to function like the finely tuned machine it is meant to be.

Guideline #4

Enjoying our food is important.  Too often a health conscious person having spent a lot of energy on developing a really healthy diet undoes the positive effects by worrying… “Does this have the wrong additives?” or “Is this to high in fat or cholesterol.”  When it comes to actually consuming the food, give thanks for it and enjoy.   Just don’t eat any food in excess.  Keep it close to natural.  Avoid sugar and refined carbohydrates.  Relax and ENJOY!

 ====

X Is Hypoglycemia playing a role in how you feel?
        By John Elliott, ND

Back to Top

 What is hypoglycemia?

Hypoglycemia is a condition in which there is abnormally low level of glucose in the blood.  While there are some medical conditions that can lead to hypoglycemia, functional hypoglycemia (low blood sugar that occurs 2 to 4 hours after a meal) will be the focus of this handout.   Functional hypoglycemia is a condition of faulty carbohydrate metabolism directly related to our diet.  The over-consumption of refined carbohydrates and sugars in many foods like cookies, pastries, soda, cereal, etc are a central part of the problem.  In fact it has been estimated that the average intake per year of sugar (sucrose) is over 100 lbs. per person and corn syrup over 40 lbs. per person in the U.S. 

A normal blood sugar level is between 70 and 105 mg/dl.  When the blood sugar drops below 50 it is called hypoglycemia, above 140 it is called hyperglycemia (diabetes).  Glucose is the source of energy from which your body’s cells obtain energy.  The brain is the most glucose dependent organ.  Hence, most of symptoms of hypoglycemia are “brain” related like headaches, depression, confusion, incoherent speech, insomnia, constant hunger, bizarre behavior and convulsions.  Symptoms like anxiety and irritability are also common.  These symptoms are generally thought to be secondary to the increased adrenaline secreted in response to the low blood sugar.

Typical symptoms of hypoglycemia:

History:

Hypoglycemia came into public awareness in the 1970’s through several popular books that challenged the medical establishment.  It was a controversial subject that most doctors rejected as a source of many of their patients’ complaints. 

How is hypoglycemia diagnosed?

Many of the original books and publications recommended the Glucose Tolerance Test (GTT) as the best indicator of hypoglycemia.  This test involves drinking a liquid made with 3 ounces of glucose, after fasting for 12 hours.  The patient’s blood is drawn before drinking the solution and a ½ hour after, then at hourly intervals afterwards.  A GTT is usually 6 hours in length. The symptoms listed above are typically a better indicator of hypoglycemia.  Hence the GTT has fallen out of favor.

 How does low blood sugar occur?

The intake of refined carbohydrates causes a cascade of events.  Firstly, refined carbohydrates and sugars are digested quickly because of a combination of lack of nutrients and little or no fiber content.  The surge of glucose into the blood stream causes the pancreas to secrete more insulin.  Insulin is the hormone that carries glucose to the body’s cells so that energy can be made.  It also helps store extra glucose in the liver and muscles called glycogen for later use.  This overproduction of insulin lowers the blood sugar to a lower level than before food was eaten.  In response the adrenal glands secrete adrenaline to bring the sugar back up by pulling stored glucose from the muscles and liver.  Unfortunately, the Standard American Diet (SAD), a fitting acronym, is loaded with lots of highly processed foods that are high in sugars and fats.  For many people this continual cycle of stress on their blood sugar balancing mechanisms puts them at a greater risk of developing diabetes.  In essence the glandular system is eventually run down and exhausted.

How is hypoglycemia treated?

The best way to break the cycle of hypoglycemia and achieve stable blood sugar levels is through a combination of specific dietary changes and nutritional supplementation.  A wholesome diet is the most important step.  This involves eating whole, unprocessed foods on a daily basis at properly spaced intervals.  Many people have too long of a gap between their meals.  For example, breakfast at 6 a.m., lunch between 12 to 3 p.m. and dinner between 6 to 9 p.m.   These potential long gaps can really create problems.  In addition to a wholesome diet it is helpful to have healthy snacks in between your main meals.  Once a person has been following a wholesome diet for a significant period of time the body re-establishes balance and sustained energy is achieved.

What is a wholesome diet?

As far as guidelines the Glycemic Index (GI) has proven to be a valuable tool for determining how quickly particular foods effect the blood sugar.  Many patients have utilized the glycemic index with great success.  It is versatile and it’s beneficial for both diabetics and people with hypoglycemia.  The GI of a particular food is based on factors like protein, fat and fiber content as well as degree of food processing.  For example, a whole apple has a much lower GI compared to applesauce, apple juice or apple drink.  Vegetables are free foods because their glycemic index is so low and they contain large amounts of fiber.  Root vegetables like potatoes, carrots, beets, yams and other starch-based foods like corn are the exception and should be greatly reduced or eliminated in the diet.  Fruits are generally low glycemic except for watermelon, cantaloupe, pineapple and dried fruits, which are not.  Whole grains are on the lower side compared to white or wheat bread, crackers, pretzels, pastries and cookies which are all high on GI scale. 

Protein based foods like chicken, eggs, fish, meat are not rated on the glycemic index since the body has to work much harder to convert protein into glucose.  High fat foods like ice cream and sausages, while low on the glycemic index, are nutritionally not healthy food choices.  Also a diet high in saturated fats and hydrogenated oils has a more detrimental effect on blood sugar balance.  For further information on the glycemic index a special handout from the office can be helpful to you.

Other important factors:

Avoid caffeine in coffee, cola and chocolate. Caffeine induces significant stress on the adrenals, liver and digestive tract. 

Avoid alcohol in all forms.  Alcohol is quickly absorbed and very toxic to the liver and intestinal tract.  Alcohol leads to insulin resistance and large population studies have found that alcohol intake is strongly correlated with diabetes. 

Do not smoke, if you do you must quit.  Persons with diabetes and hypoglycemia are at more risk to the negative health effects of smoking.  Smoking increases the risks for diabetic complications, heart disease and stroke.

Exercise

A well-designed exercise program is vital for blood sugar control.  Exercise makes the muscles more responsive to glucose as well as improving the overall function of your metabolism.  A combination of cardiovascular exercise (walking, biking, treadmill, step aerobics) and weight training (free weights, machines, push-ups, pull-ups) will provide the best results.  Join a fitness center or local health club and hire a trainer for a few sessions to get you started.  We also have several books available in the Vitamin Room that have diagrams of training programs.  The most important thing is to have fun with whatever plan you choose.  Start out slow and allow your body to adjust.  Enthusiasm is critical to your success - just don’t over do it. 

Follow your supplement regime faithfully

Dr. Bonnet has designed a supplement regime based on your specific needs.  Vitamin, minerals, amino acids, fatty acids and homeopathic remedies are critical to helping your body heal itself.  Insulin resistance, a condition where the cells of the body are not able to efficiently respond to the hormone insulin, is also a well-recognized problem in relation to hypoglycemia and diabetes.  This condition has been termed Syndrome X in the popular literature.  Fortunately, insulin resistance responds well to dietary changes and nutritional supplements such as chromium, alpha lipoic acid, vanadium and B vitamins. 

 A customized dietary program can also be designed through the guidance of a naturopath like myself.  Wellness education and therapeutic diets really make a difference.  Call the office for details and appointment times.

====

X Weight Loss Strategies That Work
        By John Elliott, ND

Back to Top

It is estimated that 30 to 50% of adults are obese.  Obesity means an excessive amount of body fat.  The term obesity is usually applied to individuals who are 20 to 30% over the average weight for their age, sex and height.1  Many health problems are linked to obesity: diabetes, high blood pressure, high cholesterol, heart disease, arthritis and cancer.2  The terms obesity and overweight are often used interchangeably but there is a distinct difference.  If a person is overweight they have an excess of body weight compared to their height.  This is not necessarily a bad thing.  Fitness buffs or bodybuilders, for example, are frequently “overweight” because of their larger quantity of muscle mass despite a lower percentage of body fat. 

The ultimate goal of any weight loss program is to lower the percentage of body fat while maintaining or increasing the quantity of muscle mass.  The program outlined in this handout will describe how to achieve this.  Many a dieter has experienced the so-called yo-yo effect.  The wide fluctuations of weight due to crash diets and fad diets lead to frustration and despair.  Any diet that grossly reduces food intake will result in a quick loss of “water weight” and muscle mass, which in the end results in a much slower metabolism.  While overall calorie restriction is critical for weight loss it is much more important to improve the quality of food that you eat.

Success can be yours by following these important factors:

1.     Eat an unprocessed, whole food based diet

2.     Follow a regular, significant exercise program

3.     Follow the nutritional supplement program designed for your needs which could include support for your thyroid gland

4.     Visualize success, set goals and learn to be more optimistic

5.     Keep a journal of your diet and exercise progress

Eat an unprocessed, whole food based diet:

Vegetables

Dietary changes are oftentimes the hardest for people to make. We are truly creatures of habit.  For weight loss to be significant and for long term success a change in your food intake is the only way.  Meals must be primarily vegetable based.  The optimal number of servings is 3 to 5 per day.  One serving = 1 cup of cooked vegetables or 2 cups of raw vegetables. Vegetables are a significant source of fiber.  Fiber provides a sense of fullness, it improves blood sugar balance and it absorbs excess fat from foods.  A high fiber diet is also critical for decreasing blood cholesterol levels and stabilizing blood glucose levels.3

The Glycemic Index

The glycemic index is a very helpful way to maintain stabile blood sugar levels after meals.4   Foods that cause a significant and sustained increase in blood sugar are assigned a higher value and should be consumed in greatly limited quantities, i.e. refined breads, cereals and sweets.  Low glycemic foods such as fruit, brown rice, pasta, beans and vegetables should be the primary focus of your meals.  A separate handout is available from the office that explains how to effectively use the glycemic index to plan your meals. 

Fats and Oils

Consume healthy oils from olive, sesame and flax.  Unrefined oils will have a significant amount of color.  For example, extra virgin olive oil will be dark green and sesame oil will be light brown.  Olive oil should be your main oil for cooking and sautéing.  Flax oil is also rich in essential fatty acids but must be consumed very soon after it has been extracted due to problems with rancidity.  Flax oil cannot be heated or used in cooking because the fatty acids are very delicate and quick to spoil (oxidize).  Rancid oils will make a person very sick, hence flax oil capsules are a better choice when supplementing.  Healthy fats are also found in avocados and nuts/seeds like walnuts, almonds, pumpkin seeds and sunflower seeds.  One or two servings of fish such as: salmon, mackerel and herring (rich in omega-3 fatty acids) has been shown to reduce the risk for stroke by almost 50%.5

Avoid commercial processed vegetable oils because they are devoid of nutrition and flavor.  Also avoid hydrogenated spreads like margarine.  They contain trans-fatty acids that promote the development of heart disease, diabetes and cancer.6  Significant sources of saturated fats like red meat should also be limited in your diet.  Keep the percentage of fat in you diet between 20 to 30% of your total calories.  If you are eating 2,000 calories daily that means 400 to 600 calories can be from fat.  Fat is worth 9 calories per gram so that allows up 44 to 66 grams of fat per day.  Read product labels so you understand what you are eating.

Fluids

Drink lots of pure water, at least 8 to 12 glasses a day are recommended.  It is important to remember that 70% of our body weight consists of water.  Substitute seltzer water for high sugar based drinks like soda or fruit juices.  Unsweetened herbal teas are preferable to bottled pre-sweetened tea.  Avoid alcohol-based drinks.  The carbohydrate calorie content of alcohol is 7 calories per gram compared to typical carbohydrates that are 4 calories per gram.  In addition alcohol is metabolized by the liver before any food causing extra calories from your meals to be more readily stored as fat.  Also, alcohol depletes important nutrients from the body so it must be consumed in very limited quantities.7

Meal Planning

Meals and meal times must be planned and consistent.  You must take responsibility for what you eat and when you eat.  Packing lunches or bringing healthy, in-between meal snacks will help greatly.  If you wait until your hunger has dominated your ability to properly choose what to eat you will derail your progress again and again. 

When you eat out pick the healthiest low fat items on the menu.  Choose grilled or baked meat, chicken or fish over anything deep-fried.  Ask for dressings on the side when you have a salad.  Order a serving of vegetables on the side instead of french fries.  Don’t be afraid to ask how things are prepared if you’re not sure. 

It is important to enjoy your food.  Chew thoroughly and enjoy the flavor of what you are eating. Through my experience prepping food for a gourmet grocery store I came to realize the importance of colorful vegetables and fruits.  It does wonders for the appeal of your foods.  “It’s all in the presentation,” the chef would say.  Use your imagination in preparation and cooking.  Learn to improvise with the ingredients you have. Healthy foods can be prepared with lots of zip and zest.  Seasonings and spices can take you on a journey.  I try to remember restaurant dishes I’ve enjoyed and use them as inspiration for preparing my own meals. 

Exercise

Without regular, significant exercise your plan for slimming down will stall very quickly.  A sedentary lifestyle has become commonplace.  Our modern day conveniences have given us many tremendous advantages – but not without a price.  Instead of saving us time it has allowed more duties and obligations to pile up.  This poverty of time leads to the question: When can I exercise?   An exercise program of 30 minutes, 3 times a week adds up to only 1½ hours out of the 168 hours we all have per week.

How do we break the cycle? 

Examine your lifestyle.  Look closely at your work schedule, social activities, family obligation, etc and determine what is really important to you.  You will be surprised to find how much time is spent spinning your wheels.  Some activities like watching television or surfing the Internet can suck up your time like a vacuum.  TV watching has been linked to obesity.8  The well-known “couch potato” tends to snack more and practically no calories are burned while sitting (see the exercise tables at the end of this article).  When this is combined with all the advertisements for food it is a losing combination.  Use your VCR to tape a show go out and exercise.  When you come back you can fast forward through all the commercials.

Benefits of exercise

A reasonable exercise program won’t take you away from the things you love.  In fact, it should help you enjoy them more.  As little as 20 minutes of aerobic exercise in the morning can increase your metabolism for the whole day.  Exercise improves stamina, energy, strength and endurance.  Exercise will also enhance mood level and self-esteem.9  It also helps relieves depression, worries, anxiety, malaise and insomnia.10  These are critical psychological factors for people who have struggled with their weight on and off for any length of time. 

Disease prevention

Exercise is vital for weight loss by creating an appetite suppressing effect as well as improving insulin sensitivity.  When the body becomes insulin resistant (the body’s cells are unresponsive to the hormone insulin) a whole host of metabolic and hormonal imbalances can occur which set the stage for the development of diabetes, heart disease, stroke, kidney disease and loss of nerve function.11  The fat cells of the body enlarge under the influence of excess insulin, which raises the “set point.”12  The set point is the weight that a body tries to maintain by regulating the amount of food and calories consumed. An obese person can often fight off the impulse to eat for awhile, but eventually the impulse is too much to ignore and the result is overeating.  The set point is reset at a higher level making it even more difficult to lose weight.  It is important to remember a person must have a deficit of 3500 calories to lose 1 lb. of fat.  The best way to achieve this deficit is through a combination of reducing calorie intake and increasing activity level.

Exercise Myths

It is important to realize that “spot reduction” is a myth.  If you want to lose fat from your legs, waist, hips or stomach it won’t happen by doing exercises for those areas only.  A whole body workout is the best regime.  The fat in those areas will decrease along the way.  Weight training is the best way to sculpt your body shape.13  It is important for women to realize that they won’t “bulk up” like the women in body building magazines.  Those women abuse steroids to obtain their freakish bodies.  Frequently they develop deep voices and excessive body hair.  A properly designed workout program will not cause these changes.

You can work out at home or at a health club and achieve these goals.  I prefer the health club setting because it will keep you focused and motivated.  Also, they have qualified trainers who can guide you on how to use the equipment.  A personal trainer will help you set goals and shorten the learning curve.  A few sessions might be all you need to get you on track. 

Overall the most important factor of any exercise program is level of enjoyment.  If hate walking on a treadmill but loving hiking outside, then you should invest in good walking shoes as opposed to a treadmill for your basement.

Rest is vital too

While exercise is vital to weight loss it is also important to get proper rest.  Exercise is self-induced stress; it is the stimulus for burning calories and muscle growth.  The body repairs when you eat healthy foods and get quality sleep.

At the end of this article there are several charts that will be helpful in planning the most effective form of exercise for your specific needs. 

It is important to keep in mind when planning and exercise program several factors.  The first is that vigorous exercise is energizing, so it is best done earlier in the day - late afternoon or early evening exercise can disrupt sleep patterns.  The second being that women require a longer period of exercise (1/2 hour) before fat stores are being utilized for energy.  Men burn fat stores after about 20 minutes.14

Nutritional and hormonal support

A nutritional/homeopathic program has been designed for you based on lab studies, symptoms and your specific goals.  Deficiencies of vitamins, minerals, fatty acids, etc all have important roles in maintaining a healthy metabolism.  Follow this regimen faithfully.  Dr. Bonnet also looks at important hormonal factors such as thyroid and adrenal function.  The integrity of these glandular systems is critical for a properly functioning metabolism.  Supplementation of exogenous thyroid and the adrenal hormone DHEA can have a profound effect on energy and weight loss when the body’s own production has flagged.15  For persons with insulin insensitivity specific supplements like chromium, vanadium and alpha lipoic acid help to correct this condition.16  The amino acid L-Carnitine has been shown to enhance the burning of triglycerides and fat stores.17 

Beware of quick weight loss schemes

There are many weight loss products on the market currently.  Unfortunately most of them are a combination of stimulant based herbs like ephedra (containing ephedrine) and a natural source of caffeine like kola nut or guarana.  These products can cause a series of health problems like anxiety, nervousness, insomnia, irritability, increased blood pressure, adrenal exhaustion and thyroid problems.  Don’t be tempted by the advertisements for quick weight loss!

Psychological Factors

The use of visualization can break some of the psychological barriers to your success.  “You believe it when you see it.”  A positive self-image and a high self-esteem are practically a guarantee for success.  Dr. Bonnet often uses affirmations as a form of positive support for your mental well being.  In addition, reading inspirational books can create a stimulus for change. 

There is significant research showing that people who are pessimistic generally suffer from much poorer health than those who are optimistic do.  Pessimists tend to blame themselves for their failures. Optimists, on the other hand view failures as problems that they can fix. Which are you?  If you are pessimistic take a deep look inside yourself and ask why.  Then, learn to be optimistic.  Think positive thoughts: I am healthy, my mind is alert, my work is interesting and my future looks bright.18 

Also, ask yourself how committed are you to your weight loss goals?  What are you willing to do to get in shape?  Goals must be measurable: What weight do you want to be at?  What body fat percentage do you want?  Goals must also be attainable.  Set realistic goals for yourself and when you reach them re-evaluate. 

The number-one rule is - keep it fun.  Your diet should be a style of eating that will be a pleasure to maintain for a lifetime.  Some people will have to break food addictions to get to that point.  We have a very helpful handout called “But I Like It…” that addresses the issues of food addictions and food allergies.

Keep a journal

A journal will help you track your food intake and your workout effectiveness.  This way you can look back and assess what is working and where you need to make adjustments.  Be sure to provide enough details in your notes.  For meals note time, quantity and type of beverages.  For example, dinner 6:00 p.m., ½ chicken breast, 2 cups steamed broccoli, ½ cup of brown rice, small salad with low fat Italian dressing and a lg. glass of seltzer water with lemon.

For workouts note the time of day, activity and duration.  For weight training note machine or exercise type, weight, number of repetitions (the number of times you perform the exercise in a row) and number of sets (how many groups of repetitions).  For example, Wed April 27, 7:00am, Bicep curls 15 lbs., 10 reps, 3 sets.  For cardiovascular exercise note type, duration and speed if using a machine.  For example, fast walking on treadmill, 30 minutes, 3.5 miles per hour or bike riding 5 miles in 20 minutes.

Conclusion

I believe you will find success in this program.  It is important to understand that these strategies encompass a lifestyle program NOT just another “diet.”  Above all else we want you to enjoy your life.  A big part of our enjoyment comes from the foods we eat.  So don’t be too hard on yourself if you “cheat” on your diet.  Just make sure it’s something you really enjoy.

The lifestyle changes that have been outlined take time to implement.  Also the guidance of a naturopath like myself can be a valuable resource along the way.  I can provide an object viewpoint into your lifestyle and diet and help you overcome barriers that have prevented you from achieving your optimal weight.  Contact the office if you are interested in scheduling an appointment.  Good luck!

References:

1. Kuczmarski R, et al. “Increasing prevalence of overweight among U.S. adults” JAMA 1994: 272: 205-11. 
   
   Murray M Natural Alternatives for Weight Loss  Prima Publishing 1996, Rocklin, CA.
    

2. National Research Council “Diet and health. Implications for reducing chronic disease risk” national Academy Press, Washington, D. C., 1989.
   
   National Institutes of Health “Health implications of obesity” Annals Int Med 1985; 103:1073-77.
   
   Lee IM, et al. “Body Weight and Mortality” JAMA 1993; 270:2823-88.
   
   Case CC, et al. “Impact of weight loss on the metabolic syndrome” Diabetes Obes Metab 2002 Nov;4(6):407-414.
   
   Hills AP, Henning EM, et al. “The biomechanics of adiposity – structural and functional limitations of obesity and implications for movement” Obes Rev 2002 Feb; 3(1):35-43.
   
   Rock CL, Denmark-Wahnefreid W “Can lifestyle modification increase survival in women diagnosed with breast cancer?” J Nutr 2002 Nov; 132(11):340S-9S.
   
   Fredenreich CM, Orenstein MR “Physical activity and cancer prevention: etiologic evidence and biological mechanisms” J Nutr 2002 Nov; 132(11):346S-64S.
   
   Gilmore J. “Body mass index and health” Health Rep 1999 Summer, 11(1): 31-42 (Eng).
    

3. Jenkins DJ, et al. “Soluble fiber intake at a dose approved by the US Food and Drug Administration for claim of health benefits: serum lipid factors for cardiovascular disease assessed in a randomized controlled crossover trial” Am J Clin Nutr 2002 May;75(5):834-9.
   
   Ranganathan S, Champ M, Pechard C “Comparative study of the acute effects of resistant starch and dietary fibers on metabolic indexes in men” Am J Clin Nutr 1994; 59:879-883.
   
   
   Tabatabai, A, Li S. “Dietary fiber and type 2 diabetes” Clin Excell Nurse Pract 2000 Sep; 4(5):272-6.
    

4. McKeown NM, et al. “Whole-grain intake is favorably associated with metabolic risk factors for type 2diabetes and cardiovascular disease in Framingham Offspring Study” Am J Clin Nutr 2002 Aug; 76(2): 390-8.
   
   Willett W, Manson J, Liu S. “Glycemic index, glycemic load, and risk of type 2 diabetes” Am J Clin Nutr 2002 Jul; 76(1):274S-80S.
   
   Jenkins DJ “Glycemic index: overview of implications in health and disease” Am J Clin Nutr 2002 Jul; 76(1):266S-73S.
    

5.  Tarpila S, et al. “The effect of flaxseed supplementation in processed foods on serum fatty acids and enterolactone” Eur J Clin Nutr 2002 Feb; 56(2):157-65.
   
   Prasad K “Dietary flax seed in prevention of hypercholesterolemic atherosclerosis” Atherosclerosis 1997 Jul 11;132(1);69-76.
   
   Nestel PJ, et al. “Arterial compliance in obese subjects is improved with dietary plant n-3 fatty acid from flaxseed oil despite increased LDL oxidizability” Artioscler Thromb Vasc Biol 1997 Jun;17(6):1163-70.
   
   Sabate J, et al. “Effects of walnuts on serum lipid levels and blood pressure in normal men” New Eng J Med 1993;328:603-607.
   
   Harper CR, et al. “The role of omega-3 fatty acids in the prevention of coronary heart disease” Arch Intern Med 2001; 161:2185-92.
   
   Leaf A, Kang JX “Prevention of cardiac sudden death by N-3 fatty acid: a review of the evidence” J Intern Med 1996 Jul; 240(1):5-12.
    

6. Lemaitre RN, et al. “Cell membrane trans-fatty acids and the risk of primary cardiac arrest” Circulation 2002 Feb 12;105(6):697-701. 
   
   Willett, WC, et al. “Intake of trans-fatty acids and risk of coronary heart disease among women” Lancet 1993;341:581-85.
   
   Lognecker MP “Do trans-fatty acids in margarine and other foods increase the risk of coronary heart disease?” Epidemiology 1993;4:492-95. 
   
   Mensink RP, Katan MB “Effect of dietary trans-fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects” New Eng J Med 1990;323:439-45. 
    

7. Dutta P, Seifafi J, Halpern D, Pinto J, Rivlin R “Acute ethanol exposure alters hepatic glutathione metabolism in riboflavin deficiency” Alcohol 1995;12(1): 43-47. 
    

8. Dietz WH, Gortmaker SL “Do we fatten our children at the television set? Obesity and television viewing in children and adolescence” Pediatrics 1985; 75:807-812.
   
   Tucker LA, Bagwell M “Television viewing and obesity in adult females” Am J Public Health 1991; 81: 908-11.
    

9. Hansen CJ, Stevens LC, Coast JR “Exercise duration and mood state: how much is enough to feel better?” Health Psychol 2001 Jul;20(4);267-75.
   
   DiLorenzo TM, et al. “Long-term effects of aerobic exercise on psychological outcomes” Prev Med 1999 Jan;28(1);75-85.
    

10.  Tsutsumi T, et al. “Comparison of high and moderate intensity of strength training on mood and anxiety in older adults” Percept Motor Skill Dec 1998;87(3 Pt. 1):1003-11.
     

11. Gillum, RF “The association of body fat distribution with hypertension, hypertensive heart disease, coronary heart disease, diabetes and cardiovascular risk factors in men and women aged 18-79 years” J Chron Dis 1987:40:421-8.
    
    Daly PA, Lansberg L “Hypertension in obesity and NIDDM. Role of insulin and sympathetic nervous system” Diabetes Care 1991; 14(3):173-194.
    
    Kernan WN, et al. “Insulin resistance and risk for stroke” Neurology 2002 Sept; 24;59(6):809-15.
    
    Bosello O, Zamboni M “Visceral obesity and metabolic syndrome” Obes Rev 200 May; 1(1):47-56.
     

12. Kolata G “ Why do people get fat?” Science 1985; 227:1327-28.
     

13. Ballor DL, et al. “Resistance weight training during calorie restriction enhances lean body weight maintenance” Am J Clin Nutr 1988;47:19-25.
     

14. Swinburn BA, Ravussin E “Energy and macronutrient metabolism” Baillieres Clin Endocrinol Metab 1994 Jul; 8(3): 527-48.
    
    de Castro JM “Genes and environment have gender-independent influences on the eating and drinking of free-living humans” Physiol Behav 1998 Feb 1;63(3):385-95.
    
    Gleim GW “Exercise is not an effective weight loss modality in women” J Am Coll Nutr 1993 Aug; 12(4): 363-7.
     

15. Drenick EJ “Exogenous thyroid hormones to accelerate weight loss” Obesity Bariatric Med 1975; 4:244-50.
    
    Abraham, GK, et al. “The effects of triiododthyronine on energy expenditure, nitrogen balance rates of weight and fat loss in obese patients during prolonged caloric restriction” Int J Obesity 1985; 9:433-42.
    
    Rozen R, et al. “Effects of a “physiological” dose of triiodothyronine on obese subjects during a protein-sparing diet” Int J Obes 1986; 10:303-12.
    
    Nestler JE, Kahwash Z “Sex specific action of insulin to acutely increase the metabolic clearance rate of dehydroepiandrosterone in humans” J Clin Invest 1994; 94:1484-1489.
    
    Nestler JE “Regulation of human dehydroepiandrosterone metabolism by insulin” Ann NY Acad Sci 1995; 774:73-81.
     

16. Anderson RA “Chromium, glucose tolerance and diabetes” Biological Trace Element Research 1992; 32:19-24.
    
    McCarthy, MF “Hypothesis: Sensitization of insulin-dependent hypothalamic glucoreceptors may account for the fat-reducing effects of chromium picolinate” J Optimal Nut 1993; 21:36-53.
    
    Shamberger RJ “The insulin-like effects of vanadium” J Adv Med 1996; 9(2)121-131.
    
    Evans JL, et al. “Phamacokinetics, tolerability and fructosamine-lowering effect of a novel controlledrelease formulation of alpha-lipoic acid” Endocr Pract 2002 Jan-Feb;8(1):29-35.
    
    Bonnefont-Rousselot D “Antioxidant anti-AGE therapeutics: evaluation and perspectives” J Soc Biol 2001; 195(4):391-8.
    
    Packer L, Kraemer K, Rimbach G “Molecular aspects of lipoic acid in the prevention of diabetes complications” Nutrition 2001 Oct; 17(10):888-95.
     

17. Maebashi M, Kawamura N, Sato M, Immura A, Yoshinaga K “Lipid lowering effect of carnitine in patients with Type-IV hyperlipoprotenaemia” Lancet 1978; 805-807.
     

18. Hafen B, Karren, K, Frandsen J, Smith N Mind/Body Health: The Effects of Attitudes, Emotions and Relationships Allyn and Bacon 1996, Boston, Massachusetts.
     

19. Zand J, Walin R, Rountree B Smart Medicine for a Healthier Child Avery 1994, Garden City, NewYork.

====

X The Glycemic Index

Back to Top

The glycemic index (GI) ranks foods on how they affect the blood sugar level.  The index is based on how much the blood sugar increases in the two to three hours after consuming that particular food.  Carbohydrates are the primary foods that have been studied.  Foods high in fat and protein don’t cause a significant increase in the blood sugar level.  It is very important for people, especially diabetics, to realize that it is not just white sugar that creates a problem.  In fact, many foods considered healthy, like potatoes, can cause a much greater increase in blood sugar. 

The glycemic index is very handy for preparing healthy meals.  Many people use the GI chart as a food shopping list.  Through better blood sugar control many people find they are able to lose weight more easily.  Energy levels are greatly enhanced as well.  For a diabetic, a tighter control of blood sugar will help  prevent many of the typical complications associated with diabetes such as: neuropathy, retinopathy, heart disease and high cholesterol.   

The glycemic index (GI) uses refined white bread as the reference food giving it a value of 100.  The GI was developed in 1981.  The testing of foods was done on various people, some with diabetes, others without, with food portions that contain 50 grams of available carbohydrates (excluding fiber).  The researchers compare each person’s reaction to the reference food (white bread). 

Factors such as variety, method of cooking and processing affect a food’s GI.  Foods particularly sensitive to these factors include bananas, rice and potatoes.  Also as a general rule the more refined a food the higher the GI.  For example, as you move from whole grains to cracked grains to coarse flour to fine flour, the GI increases.  As you scan the chart you will also notice that there are gaps in some of the food categories.  Some foods like: celery, tomatoes and other vegetables, haven’t been tested.  This is because 50 grams of carbohydrates would be an enormous amount of food for a person to eat.  Hence, these are considered free foods that a person can eat as much as desired.

Also, it is important to keep in mind that foods like rice and potatoes can vary widely in their GI rating.  The results of rice studies show a range of 54 to 132 and potatoes from 67 to 158.  Some varieties are better choices than others are.  So it is important to keep this in mind when planning your meals. 

Here are some tips that will help you to get the most out of the glycemic index based diet:

1.        Eat low GI meals at breakfast and you’ll consume fewer calories at lunch.

2.       Eat low GI meals for dinner and you’ll be more satisfied the next morning at breakfast.

3.       Small frequent meals (4 to 6 a day) result in less insulin stimulation, no greater blood sugar elevation and more satisfaction than when the same foods are eaten in 3 separate meals.

4.       You can lessen the appetite-stimulating effect of a high GI food by mixing it with a low GI food.

5.       Take in low GI, high carbohydrate foods when you are about to engage in heavy physical exercise.

6.      Pick several of your favorite fruits or other snack foods that are low on the GI and store them in a handy place at your home or office.  Avoid High GI snacks because they will usually increase your appetite 3 to 4 hours later.

7.      Choose the right breakfast because it’s the most important dieting decision for the rest of the day.  Blood sugar is lowest in the morning so picking a high GI food will cause a roller coaster effect to start, which will impede your success.

8.      Take maximum advantage of the dinner menu, which is usually the easiest to plan.  Dinner, if it’s at home, will allow you the most control over what you decide to eat.

9.       A small amount of fat in your meal will help to moderate the blood sugar increase.  The trick is not too much fat. Choose beneficial fats such as fish oil and olive oil.

10.   Be shrewd in your selection of lunches.  Restaurants are not sensitive to the dieter’s goals so you must pay particular attention to what you choose.
 

FOOD BASED LIST: