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diet

What??  I thought Juices were good for you?  

This is the typical response I get when I tell patients to NOT drink any juices.  

With all the Vitamixes, Nutribullets, and Ninjas available now, you can’t walk through a big box store without seeing someone demonstrate and sample some tasty, "good for you" juice.

Juices have contributed to the obesity and diabetes epidemic in the United States.  Yes! Juices…

O.K., I might have been a bit harsh about juicing but in general, the rule is  

  • eat your food, don’t drink it.

The USDA recommends 2-4 servings of fruits and 3-5 servings of vegetables daily.  This is sometimes misinterpretted by people and they go for 5-8 servings of fruits.  Why you ask.  Because fruits taste good, sweet, juicy, and yummy…and if you can get all 5-8 servings into a juice drink then even better, right?  WRONG.

Fruits are made up of mostly SUGAR.  It does not matter where the sugar comes from, fruit or cane sugar.  Your body will process it as sugar and treat it as simple calories – 4 calories per gram of sugar. Aside from the calories, simple sugar also stimulate non desirable hormonal state and promote fat storage. 

Let’s compare some of the more popular "healthy" juicessugar

The Naked Juice – per 10 ounce serving

  • Naked™ Orange Juice: 27 grams
  • Naked™ Berry Blast: 32 grams
  • Pepsi-Cola™: 34 grams
  • Naked™ Green Machine: 35 grams
  • Naked™ Mighty Mango: 35 grams

Odwalla – "the original superfood" smoothie

  • 49 grams of sugar per 15 ounces serving

Thus juicing has no place in weight management program and absolutely no place in a weight loss program.  Eat all your vegetables and then you can eat a few good fruits with it  (like the berries.)  Say no to sugar and fat.  This will help you stay lean and healthy.

Waist Training… A new twist to the old concept of "You are what you wear."  Please refer to that blog for further background (written earlier in this blog.)  This new body shaping technique is gaining interest.

Recently, Kim K. posted a selfie wearing a corsette at a work out session.  It went viral.  She and other star moms are coming out of the closet wearing waist cincing corsettes.  The term "waist training" was coined.  Can you get a 24" waist?  The answer is yes if you start early enough and are persistent enough.  If the ancient Chinese can bind feet and cause the bone to fuse into a stump (which, by the way, was thought to be beautiful in ancient time) then we CAN cinch waist. So here’s my selfie.  You be the judge.Garment

So what are the do’s and don’ts if you want to decrease your waist size.  

1. Do start earlier in waist training.  To significantly change your shape, you should begin training in your early twenties.  There are many advantages in starting early. You will get the most significant change in shape if you begin early in cinching your waist.  This will change fat deposition to other more desireable parts of your body like bust and butts, the non constricted areas.  

2. Do it long term.  What is long term? I mean for years…wearing it most days of the week.  Long term body shape training will also result in some weight loss due to decrease appetite and decrease stomach capacity.

3. Do it slowly.  Start with a corsette that is snug and once you get used to it, begin to downsize slowly while maintaining safety and comfort.  It will never be completely comfortable.  It will never be lounge wear. Just accept this and the adage of no pain, no gain somewhat can be applied here.  

4. Don’t wear it too tight where it interferes with your normal breathing.  Avoid constricting the diaphragm and your ability to breath. Again, start slow and your body will adjust to this.  

5. Don’t give up.  You can only get the result from this training if it is consistent and long term.  If you are looking for immediate results, then waist training is not for you.  Like most body changes, only vigilence and persistence will get lasting results.

Good luck.  Look for Part II of Waist Training – a personal narrative.

In the midst of this holiday season, I am being Mrs. Grinch by writing about weight.  I know and I’m sorry but obesity and weight related health issues don’t take holidays.  With more than one-third of U.S. adults being obese, weight management always need to be on our radar. Weigh scale

My 18 years of experience in Women’s Healthcare and weight management has taught be many things about losing weight…

1. Anyone can lose weight – yes, this is true

2. Any program will work if you stick with it – so pick a program that you can do and you will be successful.  No matter what program that is, if you can’t do it then it will not work. i.e. a program can be too restrictive or too free (choices can be bad.)

3. Fat is the enemy not weight – the more fat you have, the lower your metabolism and the more difficult to lose weight.

4. Weight loss is a marathon and not a sprint – worthwhile and sustained weight loss takes time because you are losing fat and it is very light.  The scale is only one to measure success.  Inches loss is also another measurement of success.

5. Will power can only go so far – we are susceptible to bad food choices everyday.  All celebrations are scheduled around meals.  i.e. Birthday dinner, Anniversary brunch, etc..  Our present relationship with food is not healthy.  Food sustains us and we can enjoy it without going to excess.  This is the key to maintaining weight.  

I’m a proponent of good nutrition and exercise to lose and maintain weight.  I do not believe in any fads (cabbage soups, lemonade, back to the land, etc…) because the fads will help you lose, at times large amount of weight, only to rebound back to the same weight and even gain a few more much quicker than the time it took you to lose the weight.  

Now, I have some new tools to add to the nutrition and exercise plan.  They are the pair of weight loss drugs approved by the FDA – Qsymia and Belviq.  

Qsymia is a combination of two FDA-approved drugs; phentermine and topiramate.  Taken once a day studies have shown an average weight loss ranging from 6.7 to 8.9%. 

Belviq is the trade name for the drug lorcaserin.  When taken twice a day, it works by activating a part of the brain that controls hunger.  Studies of patients on Belviq revealed a weight loss range of 3 to 3.7%.

These medications are a wonderful addition to nutrition and exercise program here at Body Envi and should assist in the initial weight loss as well as maintaining weight.