How to kickstart your weight loss

In a nation where the threats of being overweight or obese are almost always topics of conversation, it is difficult to fully kick off our need or even want to lose weight and become healthy. As reported by the Centers for Disease Control and Prevention, more than one-third of American adults are overweight or obese—and that reality is creeping into younger and younger populations of our country.

Kick Start Your Weight Loss Journey

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We have seen this truly unfortunate reality on the big screen over the last few decades with films like Food Inc., Fast Food Nation and the more recent Fed Up, but it is difficult to get these messages to a population of 318 million who come from different expectations, different perceptions of healthy bodies, and different food backgrounds.

Hence, the following list shows some steps that can be implemented into almost any lifestyle, regardless of sex, location or income. Let's kickstart your weight loss and, more importantly, your path to a healthier life!

Firstly, remember that weight loss is 80 percent about diet, 20 percent about exercise: No matter how many hours you spend on the treadmill or the stair-master, body change cannot occur without a change in your diet. If you are trying to lose weight, you need to realize this from the get-go. Don't follow up your workout with a double bacon cheeseburger if you want to lose some pounds; focus firstly on what you eat, and you will soar.

Eat fresh and natural foods: From the above realization, you further need to accept more fresh and natural foods in your diet. This does not only include fruits and veggies, but further goes into good grains (quinoa, whole grain pasta, crackers and bread, brown rice, steel-cut oats), good dairy (soy or low-fat milk, plain and unsweetened Greek yogurts like Fage or Chobani, low-fat or non-fat cottage cheese), and rich proteins in moderation (almonds, cashews, all-natural peanut or almond butter).

Ditch the unwanted calories from processed foods: Again, focusing on fresh and natural foods leaves a very rare space for processed foods. Sure, Lay's and M&M's can be fun to eat, but limit these "treats" to very rare occasions. After a while, you won't even want to reach for the bag of chips—your cravings for healthy foods will come with time and practice!

Keep track of the calories from what you drink: Truthfully the best drinks for weight loss and healthy living in general are water, green tea, milk, coffee, and iced or hot tea (there's also protein shakes, that you can make homemade to get the full benefits). Other than these, try to either limit or ditch the other drinks. This includes sodas, milkshakes, and alcohol. That isn't to say you have to completely get rid of all of these drinks immediately, but you shouldn't continue to have your daily Frappuccino fix if you're looking to lose weight.

Limit your simple carbohydrates, and eat them before 3 p.m.: One of the hardest parts of weight loss is accepting the fact that you have to limit your simple carbohydrates throughout your diet. Simple carbohydrates include pasta, crackers, bread, tortillas, naan, pizza, and cereal. Even if you do transition to healthy versions of these foods (like whole-grain or whole-wheat), try to eat these types of foods before 3 p.m. Your body begins to slow down around this time, regardless of exercise, so you will begin to hold onto more of those starches, which only perpetuates the cycle.

Exercise however you can: Returning to the exercise factor of weight loss, we must remember that exercise is still important, even if it is only 20 percent of your journey. Exercise doesn't have to only be synonymous with going to the gym, even though having a gym pass can definitely be helpful. Look up work-out videos or simple home work-outs online to save some money and drive yourself to get your exercise in. Check out videos by bloggers like Blogilates or BeFit, or get an at-home subscription to Daily Burn. You can even go the extra mile and buy Shaun T's Insanity for a workout that will really work you!

Lift weights—seriously: Instead of simply focusing on cardio exercise, you need to also focus on building muscle through weight training. By gaining muscle, your body will more quickly be able to burn fat. This means you won't get bulky, but instead will get toned. Weight training can also be done at home, but it is helpful to look up exercises online for this form; it is also incredibly helpful to have weight-lifting machines at a gym.

Don't fret—weight loss and overall change takes time!: Change isn't going to happen overnight. You may have cheat days where you feel like you've backtracked on all of your change in a few hours—this is not the case. Weight loss and healthy lifestyle change takes time, so don't worry if you don't see results immediately! It can take months or even years to get to the point you want to be at—so don't give up, just keep going!

Hopefully this helped you in your kickstart toward a healthier lifestyle—now get out there and get started!

Kickstart Your Weight Loss Journey

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How to gain energy by simply eating food

Sometimes we tend to forget just how much food gives us energy to do simple things like: think, exercise and be productive in our daily lives. Because eating is a routine thing and essential to our survival, we don’t think of it as an “energizing supplement”.

What to Eat Before and After a Morning Workout

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Lucky for us it’s the easiest form of energy that the body naturally digests and breaks down. No extra pills or magic potions are necessary for this to happen. We just have to simply eat. If you want to find out how you can get energy from food, keep reading.

Eating for energy

It’s evident that we require food for for survival. Humans can go up to eight weeks without food. As true as this fact might be, the longer you go without food the lower your energy levels drop.

Other than the need for sustenance we need food because it’s a unit of energy. It’s how we function. The types of food you put in your body does matter. If you fuel your body with unhealthy foods like: sweets, fried foods and those high in trans and saturated fats you’re more quickly to become lethargic, and also gain weight.

If you make healthier choices by introducing vegetables, fruits, healthy fats and carbohydrates into your diet all will be well in the land of energy. Your body is going to get what it needs to provide you energy to study, play with the kids or even stay awake during your work meetings.

Why does what I eat matter?

That’s because not all food is equal. So the energy it gives you isn’t going to be equal either. There are some foods that give you such a burst of energy and others that make you crash minutes after eating.

If only you could extract the energizer bunnies “going and going” energy into yourself like some kind of souped up B12 shot without the nasty crash you’d be good to go. Well, you can gain energy with the food you eat. First thing you can do is step back from foods like candy bars, because those darn sugar crashes are the worst.

Food does not directly give you the energy instantly, what you ingest has to be broken down by the digestive system into substrates. Once the substrates goes through its breakdown process your body absorbs the nutrients and you gain energy.

Main Substrates

Carbohydrates

Protein

Fats

Carbohydrates- starches, sugars that are broken down into a simple sugar called glucose

Rice

Barley

Grains

Protein - Amino acids

Meat

Beans

Seafood

Fats - One of the three main classes of foods. Energy stores for the body. There are two types saturated and unsaturated, or healthy fats.

Avocado

Olive oil

Nuts

There are so many diets out there, and each diet is not meant for everybody. When you omit or don’t have enough energy coming in, outwardly you will not be able to function normally and get things done.

If weight loss is your goal, don’t starve yourself, also don’t wait until your blood sugar is low to the point you get sluggish and weak to eat. Eat fruits, vegetables and complex carbohydrates that give your body nutrients that provide you with energy to get through a long day.

food pairings that will increase nutrient absorption

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Eating before or after exercise

This has been a long debated topic.Experts, physicians, trainers, athletes, all seem to come up with a different answer.

Here's How To Eat For Better Workout Results

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I have a personal opinion.............not that it's based on anything but my own experience. If I eat too close to a work out, it's not staying down. Sparing all of you the gross details, I'll leave it at that.

Thats not always true for many, but for enough people to consider whether you should eat before or after.

There is a lot of science suggesting that eating right after a work out will increase fat burning and muscle retention.

We all agree that eating sugar before or after a work out doesn't do anything but hurt the end results.

Complex carbohydrates and lean proteins are the best for any healthy diet especially after a work out. 

Serious athletes and body builders all preach the benefits of protein shakes.Which I personally agree with. They can pack serious proteins and minerals right after your work out.

Not all protein suppliments are alike, so do your research.Yes, there are many good ones and they are easliy avaiable at your local nutrition centers.

Which ever choice you make and your getting good results, then that's the right one for you.

What to Eat Before, During and After Exercise

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Camille Grammer battles cancer; diet cures; yacon syrup supplement

Former "Real Housewife" Camille Grammer is going public with her radical hysterectomy for early stage endometrial cancer. To help other women learn from her experience, she talked with Dr. Mehmet Oz on his Thursday talk show. Plus: Find out how to use food as medicine, and get an update on Dr. Oz's weight loss supplement controversy.

Yacon syrup

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Camille is taking a positive attitude about her future. "My life is moving forward and I'm feeling very well," she told Dr. Oz.

Helping Camille share what women should know, Dr. Lauren Streicher emphasized that endometrial (uterine) cancer is the most common gynecologic malignancy. When diagnosed early before it has spread, the five-year survival rate is 95 percent.

Signs of uterine cancer include abnormal bleeding and spotting. An important step in reducing your risk: Maintain a healthy weight.

Obese women are three times as likely to develop uterine cancer. Obesity is viewed as the probable reason that the rates of this type of cancer are increasing in the nation.

In addition, Dr. Oz dished up diet-friendly ways to use food as medicine. His guest expert: Jack Bishop from America’s Test Kitchen, which recently authored "The How Can It Be Gluten Free Cookbook."

If you suffer from muscle pain, try sweet potatoes because they are high in potassium. Enjoy a sweet potato three times a week to minimize your risk of muscular aches.

Got indigestion? Jack suggests using ginger root, which also can help with nausea.

And if you have a headache and want a non-medication solution, try Crimini mushrooms. Saute in oil with seasonings for a snack or as a side dish to a meal.

While Dr. Oz emphasized the use of food rather than supplements for health solutions on this episode, he recently was grilled by a Senate subcommittee for his frequent emphasis on remedies such as green coffee bean extract for weight loss, reported the South Florida Times on Wednesday.

Claire McCaskill, chairwoman of the Senate’s consumer protection panel, challenged him for his statement that green coffee bean extract is "magic weight loss cure for every body type." Admitting that his descriptions tend to be "flowery," Dr. Oz said he will publish a list of products that he thinks really can help with weight loss.

Although Dr. Oz emphasized that no supplement can replace diet and exercise, he insisted that featuring products such as yacon syrup on his show offers hope to viewers. He describes his role as a health talk show host as a "cheerleader" and feels these weight loss supplements might give someone extra incentive to try a diet and fitness plan.

However, in many cases Dr. Oz features supplements without emphasizing that they should be used in conjunction with diet and exercise. When he featured yacon syrup, for example, he announced that his own test of the product involved women who ate one teaspoon of yacon syrup with or before each meal.

"They were told not to otherwise change their usual diets or exercise habits," emphasized Dr. Oz. On average, the women lost about three pounds in four weeks and reduced their waists by two inches.

But rather than tell viewers to try it with diet as he indicated to the Senate, Dr. Oz advised those who wanted to try it for weight loss to take one teaspoon of yacon syrup before or with each meal. He noted that it could be "especially helpful if you are overweight or obese."

And although Dr. Oz has declined to recommend brands thus far, many products are advertised using his name. This use of his name for promotional purposes is particularly egregious online, with descriptions such as "Pure Yacon Syrup...Dr Oz Recommended Low Calorie Sugar Substitute & Metabolism Booster."

Yacon syrup

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Belly-flattening diet ranges from weight loss supplements to cheese

In the mood to blast belly fat and boost weight loss? Dr. Mehmet Oz says he has the answer for flattening your tummy with the newest discoveries. He revealed them on his talk show Monday, including tips on high-fat dairy backed by a new study.

Weight-Loss Foods to Lose Weight Fast

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When it comes to stubborn sags and fat bags, belly fat ranks on the top of the list of hard-to-budge spots. Dr. Oz says one key is to implement safe solutions for boosting your metabolism and thus accelerating weight loss. But if you think that means cutting fat, you're wrong.

Dr. Oz advises avoiding fat-free and low-fat foods, because they often replace fats with sugar. He recommends eating Swiss cheese, which is high in calcium, to flatten your belly.

And a new study supports his claim that full-fat dairy foods are safe. Researchers challenged the theory that eating dairy foods high in fat, such as cheese and butter, increase the risk of dying, reported Medical Xpress on Monday.

After completing their study, they found no risk of cardiovascular disease or other problems. Instead, they discovered that high fat dairy is healthy, said dietitian Therese O'Sullivan.

"Dairy fat has been shown to increase the good cholesterol in the blood," she revealed. In addition, the beneficial bacteria can "help with our gut biome," which has been shown to boost weight loss.

In addition to dairy, Dr. Oz recommends healthy fats such as avocado and olives. And to season that avocado, try hot sauce, which Dr. Oz says boosts your metabolism.

Another metabolism booster is green tea. Dr. Oz recommends two cups a day.

Seeking a supplement? Try L-Arginine, which helps your body burn more fat when you exercise. In addition, use acacia powder to stay full and cut down on your food.

For weight loss weapons, eat foods high in water, says Dr. Oz. Examples include cucumbers, watermelon and strawberries.

Do you suffer from carb confusion? You're not alone: Many dieters are unsure about the difference between "good" carbs and "bad" carbs.

Foods That Cause Belly Fat and Upset Your Stomach

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Shun sugar and processed foods to lose weight and prevent disease

We have heard for years that childhood obesity is an epidemic. But now a recent study indicates that we may have underestimated the crisis, reported the Wall Street Journal on Monday.

High Sugar Foods

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Up to 25 percent of children ages four to 18 have excess body fat but are not identified when the body mass index (BMI) scale is used, according to a new study that included 37 separate studies."BMI is not capturing everybody who needs to be labeled as obese," summed up study leader Francisco Lopez-Jimenez, director of preventive cardiology at the Mayo Clinic in Rochester.

Thus the latest statistics on childhood obesity may not reveal the full extent of the problem. During the past three decades, childhood obesity has doubled. Currently, almost 20 percent of children and teens ages six to 19 are obese - but that statistic is based on BMI.

And it's not just children who are affected. Many obese adults appear to have given up on attempts to lose weight, reported the Clinical Endocrinology News on Tuesday.

In a national survey, about 60 percent of obese adults admitted that they weren't trying to lose weight. And that statistic shocked even researchers.

"That’s a surprisingly high figure. It suggests a dire need to better educate the public about the health consequences of obesity and the importance of addressing the problem with their doctors," said Z. Jason Wang, Ph.D., at a joint meeting of the International Society of Endocrinology and the Endocrine Society.

In addition, Wang expressed concern about the methodology most of these individuals used. Only one in 20 of them chose bariatric surgery or prescription weight loss medication. The rest were experimented with options ranging from over-the-counter supplements or their own diet.

However, those who took the more aggressive approach reported that they were more satisfied with the results. "This finding may mean that diet and exercise alone just don’t work for a lot of people," said Wang.

Looking at the bigger picture, what is causing this epidemic of obesity and corresponding conditions such as diabetes and heart disease? In an exclusive interview, Dr. Robert Lustig noted that sugar is part of the problem.

Author of "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease," Dr. Lustig noted that "many foods can promote obesity." And although sugar is part of the problem, he lists potato chips and French fries as the top two culprits.

However, "the sugar-diabetes and sugar-heart disease connections are much stronger. Sugar is integral for the development of chronic metabolic disease, because it overwhelms the liver and drives insulin resistance," he explained.

Dr. Lustig recently participated in the creation of a documentary entitled "Fed Up." He emphasizes that it has several key points to make.

It's not about obesity or personal responsibility. Instead, it's about the food environment - and Dr. Lustig blames the government for being "complacent and complicit with the food industry in altering the food environment to our detriment."

And a key message that he makes echoes that of Robb Wolf, author of "The Paleo Solution: The Original Human Diet." All calories are not created equal. Or, as Dr. Lustig says: "A calorie is not a calorie."

In an exclusive interview, Robb told me that he often hears from dietitians who feel that the Paleo diet is too "restrictive" for removing or limiting certain food groups. They urge moderation.

However, said Robb, "I find this position interesting also in that the implication here is that 'all food is equal.' A cupcake is apparently equal to an apple. Can that possibly be correct?"

And in line with Dr. Lustig, Robb emphasizes, "some food is in fact better than other food." He declines to "spin this yarn that all foodsare created equal" and a calorie is a calorie whether it comes from cupcakes or cucumbers.

Just as with the Paleo diet, the response to the "Fed Up" film has been 80 percent positive and 20 percent negative, Dr. Lustig revealed. "The 'hatefuls' are people who are entrenched in their "calorie is a calorie" mantra (e.g. many dietitians), professional detractors who like to stir up animus for their own gain, people covering for the food industry, and people who are so hooked on sugar and processed food that they can't see their way clear."

The question: What will it take to halt the onslaught of processed foods loaded with sugar, salt and trans fats? "The food corporations don't care what they sell," said Dr. Lustig. He's a believer in cooking up your own meals rather than buying processed foods, and recently concocted a cookbook "The Fat Chance Cookbook: More Than 100 Recipes Ready in Under 30 Minutes to Help You Lose the Sugar and the Weight."

"And right now they're selling a lot, so they won't change without pressure. Public health doesn't have the clout, so nothing is happening yet. That pressure will have to come from business, insurers, government, or the people," he added.

Slowly but surely, he has noted changes. "We're seeing small efforts in each of these stakeholders to change the paradigm. Hopefully over the next couple of years, those outcries will grow louder," he added.

For parents with obese children, Dr. Lustig feels that dessert once a week is fine. "But if every meal is dessert, then it's not dessert, is it?"

And for adults who want to shun sugar and boost weight loss, Dr. Lustig offers this advice: "Any diet that gets insulin down will promote weight loss. The things that make insulin go up are high sugar and low fiber."

Conversely, foods low in sugar and high in fiber make insulin go down. "A low-sugar high-fiber diet is called 'real food.' Any diet that promotes real food works," he declared.

Robert Lustig reveals foods with loads of hidden sugar

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Donut Panic brings creative vegan donuts to San Diego

There are many reasons to love San Diego. Not only has it become known as the city of perfect weather, but from restaurants to microbrews, San Diego is at the tip of the spear for all things creative and awesome. Linda Dami, co-owner and baker at Donut Panic, is continuing this tradition with an interesting array of vegan donuts that are rapidly growing in popularity. With flavors like Rosewater Cardamom, Chili Lime Mango, and Earl Grey, odds are you’ve never tried anything quite like this.

Best Donut Shops in San Diego

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Self-taught Baker

Inspired early on by “Vegan with a Vengeance” by Chandra Moskowitz, Linda taught herself to bake at age 12, and was especially interested in bold, original creations.

“I like the challenge and creativity” she says of why she focuses on vegan baking.

Are Vegan Donuts Healthier?

People who choose to lead a particular dietary lifestyle like vegan do it for a wide variety of reasons, but for non-vegans who may be interested, how much healthier are vegan donuts than their non-vegan counterparts?

“Well… they are fried, so they’re not the healthiest things in the world. But since they’re not made with eggs or any animal products, they don’t have any saturated fat!”

Rise in Popularity

The people who are interested in Linda’s vegan donuts are not the typical donut connoisseur. “We get a lot of young people with tattoos and musician types; also a lot of cyclists and athletes” she explains. In fact, when Donut Panic was too far out of the way for UCSD’s Tour de Donuts to include in their event, they had them ordered specifically and brought in. To be recognized as a “must-have” in a city with hundreds of donut shops, bakeries, and cafes suggests that there’s something unique going on at Donut Panic.

Beer and Donuts?

Ever since her vegan donuts were noticed by Modern Times brewery, opportunities have been piling up for Linda. These include beer and donut pairing events at local bars and a guest teaching engagement at SDSU’s Craft Beer Program. While the idea of pairing beer & donuts is new to most, the concept is the same as in wine and cheese pairings. Different tastes are more naturally compatible with each other, and with the wide range of flavors available, there’s a perfect vegan donut for every beer. For example, the Salted Caramel Vegan Donut pairs nicely with a Belgian Dubble (spelled that way intentionally), while the Maple Bacon is a perfect complement to a Scotch Ale. The ultra-sweet Chocolate Ganache balances out the bitterness of a bold Stout, and the list goes on to include dozens of donut/beer combinations.

Current Flavors & Future Plans

Linda’s list of more than 20 flavors, at least half of which you wouldn’t find in any other donut shop, is ever-expanding, and includes options like Salted Chocolate with Pretzels and Lime Coconut. When asked if she’d expand her vegan baking talents beyond just donuts, she confirms that donuts are just the beginning.

“I want to make vegan cinnamon rolls, coffee cake, bread, and Persian deserts like baklava and bameih.”

If Linda has her way, then San Diegans who appreciate unique, low-fat food have a lot to look forward to. Check out Donut Panic at 6171 Mission Gorge Road, Suite 113. Vegan donuts are available on Wednesday afternoons and Saturday and Sunday mornings.

Donut panic

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