Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts

Wednesday, July 25, 2012

Fat History: Bodies and Beauty in the Modern West Review

Fat History: Bodies and Beauty in the Modern West
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There are very few books on the history of our cultural obsession with weight and/or with "weight bigotry" in the U.S. When did it start? Why? How did it get so vehement? So an attempt at perspective is definitely welcome.
Stearns reports that before the 1890s, plumpness was preferred, and signals began to change only as fashions, fat-control devices, and increased public comment on fat began to emerge in the decade prior to 1900.
After that, the trend grew and intensified over an entire century. Stearns sees this growing obsession as a "compensation" for our indulgence in other pleasures about which we are ambivalent--consumerism, sex, women's freedom. As long as we demonstrate strict discipline about our body size as a kind of puritanical guilt-laden compensation, we can allow ourselves these other indulgent, consumerist pleasures.

Stearns likens the vehemence of fat hatred to Calvinism: only the elect (thin) are "saved," glorified through "salvation" stories of heroic weight loss, and rewarded with welcome entry to the cultural pleasures now available. Those who fail or refuse to measure up to the strict standards of slenderness are punished by being relegated to "fat hell" where open season--in the form of attacks and endless analyses of moral failings, character flaws, and psychological weaknesses--is allowed, imprisoning the recalcitrants in the consequences of their supposedly deplorable lack of self-discipline. Clothes, love, and the good life are not to be theirs.
By way of contrast, the French, who have equally strict standards of slenderness, are committed not to compensation for other pleasures but to high aesthetic standards of beauty. In France, fat is not an indication of moral or psychological weakness but is simply an offense against beauty--fat is just ugly. Divergence from the norm is not considered blameworthy but is assumed to be remedied fairly easily with a little restraint and maybe some reducing creams. With a little work, no one *need* be ugly. It is, therefore, the personal responsibility of each individual to make those moderate efforts and meet the beauty standards amidst an environment of reminders and encouragement.
The result? Both patterns are oppressive, unrelenting, and rigid, but the French are 14 pounds lighter on average and weight in France has been declining rather than increasing.
Stearns does not see that historical French patterns or approaches can be adopted in the U.S. However, he notes that merely recognizing another, different pattern opens the door for reconsideration of U.S. attitudes. Those attitudes were shaped over a century; they can also be reshaped.
Stearns believes that we place too much responsibility on individuals for what are, essentially, social issues. To require everyone to immerse themselves in personal battles against weight while indulgence and excess in all other areas remains unaddressed in the public arena seems not only unfair but unbalanced. Basically, Stearns hopes we will lighten up a little on individual weight issues and look more seriously at larger cultural indulgences.
Simply for the effort to bring historical perspective to the issue, the book gets four stars. But it is sometimes a frustrating read. It is fraught with equivocations and reminders that many factors are at play, all of which preclude crispness. It is not until the very end that clarity begins to emerge from the discussion.
And finally, it describes the scene without benefit of factors that could, conceivably, change all the rules and the analysis as it relates to new trends. If, as research is increasingly showing, fat and related major diseases are common in cultures based on animal-based diets and uncommon in cultures based on plant-based diets, the emphasis shifts from "how much" one is eating to "what" one is eating; from "restraint" to "plenty" without weight gain.
Such a major shift in our understanding of food, nutrition, disease, body weight, and nutrition medicine would shift blame from individuals to a diet that we thought served us but in fact did not. This would chart a very different course--and analysis--for the new century.

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Tuesday, June 5, 2012

Food Combining for Health: Get Fit with Foods that Don't Fight Review

Food Combining for Health: Get Fit with Foods that Don't Fight
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I'm not sure why the Hay diet isn't more popular in North America. (Maybe it's the name. Don't worry, Hay is the name of the doctor who created it, not a suggested menu item!) This book describes the principles of food combining according to the Hay plan, and provides food lists and sample recipes. It's simpler and easier to follow than recent American variations, such as Fit for Life and the Beverly Hills Diet. (It's interesting to note that the "new, updated" Fit for Life guidelines are much closer to the information in this book.) On this diet, you can eat as much as you want of any natural, unrefined foods. The catch is that you need to avoid eating "incompatible" combinations, such as meat and grains, at the same meal. You're encouraged to eat lots of fruits and vegetables, and avoid sugar, white flour products, and hydrogenated fats. I don't see how a nutritionist could find fault with this, even if they think the "incompatible" part isn't logical. You can follow both the "food pyramid" and the Hay diet, just by eating the recommended protein and starch servings at different meals. It couldn't hurt you, and could help a lot. For example, I have vastly improved energy and mood, my mind is clear, and I'm no longer distracted by constant Snickers bar cravings during the day! [P.S. If you've got the hang of food combining and want to feel even better, try using it along with the blood type diets in "Eat Right For Your Type". It's challenging, but worth it.]

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Over 50 years ago, Dr. William Hay concluded that the body uses acids to digest proteins and alkalis to digest starches, and that mixing the two might lead to painful indigestion and more serious problems such as ulcers, allergies, and obesity. Though criticized at the time, the Hay System has been vindicated by modern research, and provides essentially the healthy, whole-food diet of mostly alkali-forming foods such as fruits, green vegetables, and salads advocated by many leading nutritionists today. Food Combining for Health shows how to separate incompatible foods.Explains how the Hay System can alleviate the symptoms of chronic diseases such as arthritis and diabetes, while increasing energy and well-being in those without specific health problems. Includes recipes and seasonal menu suggestions.

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Friday, January 27, 2012

The Art Of Living Long Review

The Art Of Living Long
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This is the earliest written book on the benefits of calorie restiction I have found. The author's observations and benefits of his personal lifestyle correlate with recent scientific fidnings which include enhanced resistance to disease, increased stress resistance, increased lifespan, and increased function into old age. However, the reader should be advised by a physician and I recommend reading a study in Spain by Valejo (PubMed) as well as literature by Masaro (serarch Amazon or PubMed) and DK Ingram (PubMed) on the effects of dietary/calorie restriction. - Bruce Jones, Scientific Researcher and Medical Student (2005)

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Many of the earliest books, particularly those dating back to the 1900s and before, are now extremely scarce and increasingly expensive. We are republishing these classic works in affordable, high quality, modern editions, using the original text and artwork.

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Friday, December 2, 2011

A Diary of Gastric Bypass Surgery: When the Benefits Outweigh the Costs Review

A Diary of Gastric Bypass Surgery: When the Benefits Outweigh the Costs
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This is an awesome book! As a educated African American female, suffering from obesity (sounds like a oxy-moron. This book spoke to me and helped me make a decision if I really wanted to do this or not. I am now waiting insurance approval for my gastric bypass surgery, and would recommend reading Darlene's journey. It was a quick read, which makes it great for those of us who are really busy.

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The story of one African American woman's decision to undergo gastric bypass surgery.--This text refers to the Hardcover edition.

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Sunday, August 14, 2011

Optimal Digestive Health: A Complete Guide Review

Optimal Digestive Health: A Complete Guide
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As a person living with Crohn's disease, I found Optimal Digestive Health insightful in helping me understand some reasons why my body works the way it does. The book is complete yet very easy to read.

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A comprehensive and integrative approach to achieving digestive health using mainstream, complementary, and alternative therapies' Offers complete information on herbal and homeopathic remedies, supplements, diets, medical tests, and environmental toxin reduction' Includes a step-by-step diet to help readers moderate their carbohydrate intake and balance blood sugar levels' Contains effective therapies for 30 digestive disorders, from candida to ulcersAccording to the National Institutes of Health, more than 90 million Americans suffer from digestive disorders. Drawing on the expertise of 25 practitioners, Optimal Digestive Health explores the symptoms, possible causes, medical testing, and effective treatments for 30 digestive disorders, from candida and colitis to ulcers. In addition, the authors explain the role digestion plays in many other health conditions, such as arthritis, fibromyalgia, headaches, mood swings, immune function, and skin problems. They provide clear information on detoxification, food allergies, and environmental factors, as well as meditation, qigong, and yoga. A step-by-step diet is offered to help readers moderate their carbohydrate intake and balance their blood sugar--keys to health and weight loss. Optimal Digestive Health demystifies the use of herbal therapies, acupuncture, biofeedback, and Ayurveda in the treatment of digestive disorders, pairing the best of mainstream medicine and complementary therapies with intelligent self-care for an integrated patient-centered approach to healing.

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Thursday, July 28, 2011

Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Review

Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week
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I have been lifting weights for about 2 years on a multiple times per week basis. I have a home gym with both a Vectra machine and bench and free weights. I am a victim of Dr. Kenneth Cooper's aerobic revolution of the 70's and 80's, now with bad knees and bad ankles and chronic tendinitis and 2 herniated disks and spinal arthritis, which is what brought me to weight training in the first place. Over the years I have tried my own program, and I have purchased several programs from the "Guru's" and I pretty much always wound up either injured or I would make progress for a while and then it would seem I would start going backward. My most recent program was the New Rules of Lifting program which I have found to be a very good program. I've done that for a year and have made progress and remained injury free. That program is basically a two or three times per week program and I noticed that I needed the rest between sessions to keep improving. Sometimes I would go down to one session per 5 or 6 days and I found when I lifted next it was easier to make an advance. That couple extra days allowed a more complete recuperation. The exercises in the new rules program are basically the big 5 that is described in the Body by Science program, so over the course of the year I have developed good form with each exercise and a good knowledge of how my body feels during the lift and post lifting.
When I read this program it seemed to fit well with what I had been doing. I was of course skeptical of the 12 minute claim as the New Rules program is a timed set of reps across the exercises of about 45 minutes per session. In the New Rules program if you were anal about the timed aspect you would be forced into an anaerobic state of metabolism which I think is desirable in a workout. You can tell you've gone anaerobic when you quit lifting and ten minutes later your respiratory rate is still elevated. Your body at that point is working off the metabolic acid load it accrued during the anaerobic activity and converting it to CO2 and that extra CO2 load is being expelled by your increased resp rate. I could tell the by the way I felt that was the hormonal changes and increased metabolism associated with micro damage. I decided to give slo mo pumping as described in Body by Science a whirl. What it claims is true. I do 6 exercises bench press, reverse grip pull down, overhead press, seated row, squats and dead lifts, using the time under load method of accounting and trying to maintain 10-15 seconds during reps and it kicks my hind end. I go deep into anaerobic metabolism as I start huffing like a choo choo. I can also tell I am going deep into anaerobic metabolism because I get hot and start to sweat, signs of big sympathetic outflow and my heart starts beating like a trip hammer. I can tell the muscle micro damage and metabolic changes are greater with this slo mo methodology and I find I NEED a week to recover. I could probably compress that to 5 full days but the difference between 5 full days of rest and a week is not enough to push it. I'm still getting into the method trying to keep my form perfect during the time under load.
I am a physician, so I read with interest the physiology described in the book, and what is described in general is correct. I'm not sure I would hang my hat on the "fact" that we grow big muscles so we can run away from tigers, in fact to me that is an unlikely reason. If you have to run away from a tiger once a week in order to build big muscles its unlikely you are going to escape from being dinner. I think it is probably more steeped in a protective adaptation to inflammation response that lifting causes, than running away from tigers. The cardiovascular information is absolutely true in terms of this kind of training being better than the typical "cardio" kind of exercise. Your heart responds to the demand of your muscles. The whole reason you have a heart and lungs is to deliver 2mm of Oxygen tension to the mitochondria in your cells to provide for aerobic metabolism and to wisk away CO2 and metabolic byproducts. When your energy utilization overwhelms your aerobic potential that is when your muscles need more oxygen than your heart and lungs can deliver that is when you get a cardiovascular adaptation. Aerobic exercise by definition NEVER gets you there precisely because it is aerobic. If you ain't huffing like a choo choo (the sure sign of anaerobic metabolism) you may as well be sipping a drink by the pool in my opinion. I also believe every single beneficial claim proposed in terms of anti-hypertension and anti-diabetes improved flexibility and relief from back pain etc etc to be true. I have a pain management practice and I encourage my patients to do weight training to the extent they can, especially those who have managed to escape surgery.
So I think this plan is a worth while plan. I think if you are not well trained in weights you absolutely MUST have someone who truly knows about weight training train you. If you go off half cocked in this kind of program eventually you will hurt yourself. If you have a home gym like I do then I think you should spend 6 months learning how to lift with perfect form using something like the New Rules program before you venture into the Body by Science program. If you have a trainer he can adjust you during an exercise, but if you don't then you need to take a good while getting to know your own body and lifting with not other expectation than developing perfect form until it become second nature. Once you get into lifting it will become a long term part of your life so there is no reason to be in a hurry and not learn to do it right.
I think the exercises proposed are the exact correct exercises. I am a big fan of multi-muscle complex exercises like the dead lift as opposed to doing a billion of hammer curls with a dumbbell trying to increase the size of the third head of the triceps (total waste of time) I have also come to believe based on my experience over the past 2 years you won't see results quickly if you over train. In other words you need the time for the biochemistry to work and to let the damage you are producing heal. If you sprain an ankle (a big injury, not a micro injury) it doesn't get better in 2 days in gets better in 3 to 6 weeks. In other words you need to give your body the real time it takes to heal and that is based on its own physiology, not on some artificial schedule of lifts per week. If you are an old pro at lifting then before each exercise run over in your mind what perfect form means. I like to take 5 seconds to read a card I have prepared that forces me to think about the few things that define perfect form for each exercise. It takes me out of remote control mode and brings my focus back to the task at hand. Finally for this exercise regimen I have a big clock with a second had sitting right in front of each station, and I keep records so I can watch my progress.
As to the diet, I'm less involved. I like the idea of eating non processed food, but I think a ration of about 1:1:1 of fats, carbs and protein on a calorie adjusted basis is probably easier to maintain. I think the problem with processed foods is they tend to really concentrate the calories

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Building muscle has never been faster oreasier than with this revolutionary once-a-weektraining program

In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a scientifically proven formula for maximizing muscle development in just 12 minutes a week. Backed by rigorous research, the authors prescribe a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience.


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