Diet Soda – Not Your Best Bet

Back in 1952, when the first ‘diet soda’ came on the market, it was called No-Cal, a sugar-free ginger ale. The product, first released in Brooklyn, New York, was meant for diabetics, not dieters, and it never left the local market.

However, in a few more years, with the growing popularity of soft drinks both Pepsi and Coca-Cola picked up on the burgeoning diet craze and came out with several versions of “no calorie” sodas.

The first artificial sweeteners in use were cyclamates, which were later banned by the FDA on evidence that they caused cancer in lab rats. Saccharin then became the sweetener of choice, and it too was temporarily banned because of suspected cancer-causing properties.

While the ban was later lifted, most manufacturers had switched to aspartame and/or other sugar substitutes.

To date, there have been several long-term studies indicating that all these no-calorie diet sodas may actually have the opposite effect from the one intended.

The Framingham Heart Study in Massachusetts noted that 48% of the 9,000 male and female subjects in their study who drank diets sodas were at higher risk for weight gain and elevated blood sugar. Their findings also indicated that the use of artificial sweeteners actually seemed to increase cravings for other sugar-laden sweets.

A report made at the American Diabetic Association’s annual session by Sharon Fowler from the University of Texas Health Science Center showed some other surprising results.

A correlation between consumption of sodas and weight gain was established (not surprising), but the risk of weight gain among those who drank diet sodas averaged out greater than that of the ones who drank regular cola’s.

The reasons for this are not clear, but there are a couple of theories that researchers are trying to substantiate. One is that the body may be ‘thrown off’ by the artificial sweetener, reacting as if it were getting the real thing but when the expected calories are not delivered, appetite for sweets increases.

Another theory has to do with life style and mindset. Dieters hoping to lose weight may convince themselves that since their cola has no calories it’s OK to have a few extra sweets, as it all balances out.

No definitive conclusions have been reported at this time, but it is beginning to look as if dieters who stick faithfully to sugar-free colas may be misplacing their faith. Since about half the calories in a ‘regular’ soda are more than many of the currently popular diets allow, the options seem to be limited.

The most effective, if not the most attractive to many people, is simply to stop drinking sodas, period. This may mean a real change in life style, which is advocated by most of the legitimate dieticians and health care providers anyway. It is probably time to re-think the way you eat and drink.

It is also a good idea to evaluate your overall level of physical activity. If you get enough exercise to burn off the calories you consume, you’re in a position to enjoy better health both physically and mentally.

Asthma and Diet

The latest information from research carried out by universities and hospitals around the world indicates that how well you eat and how well you breathe are definitely related.

While current reports show that the percentage of Americans with asthma has risen by about sixty percent over the last 25 years, they also indicate that there is a way to lower the number of asthma sufferers. The solution, many experts claim, lies at least partly in a change of diet.

A direct correlation has been determined in the incidence of asthma to overweight and obesity. It has been estimated by the National Jewish Health Center in Denver that those who are overweight are about twice as likely to develop asthmatic symptoms as those who maintain their ideal weight.

A number of studies conducted by researchers in England, Greece, Spain and Portugal have produced similar findings on the subject of diet and asthmatic tendencies. Overall, the consensus seems to be that a diet along the lines of what is commonly known as the Mediterranean Diet is one good way to prevent or reduce asthma in adults and children.

The basics of the Mediterranean Diet are fish, whole grains, fruits, vegetables, beans and olive oil as opposed to other cooking oils. These are, of course, basics of any healthy diet.

However, the Mediterranean life style is also a part of this approach, as it involves the freshest of fruits and vegetables and a minimal amount of pre-packaged food products. In addition, there is generally a lot more physical activity on a daily basis than most Americans undertake.

Ongoing research continues to find additional benefits in the use of olive oil, which is rich in monounsaturated fat and works as an anti-inflammatory agent. Another such agent is the omega-3 fatty acid found in cold-water fish. Among other studies, those at Harvard Medical School reported a significantly lower percentage of asthma symptoms in adults whose diets included at least five grams a day of fish oil.

Much of the research documented indicates that the polyunsaturated fats in cooking oils such as corn, safflower and sunflower are among the causes of inflammation leading to asthma attacks. These ingredients are also found in meat and processed foods, and should be avoided whenever possible.

The facts are not all in, but it seems clear at this time that the fiber, minerals and vitamins contributed by fresh produce and whole grains are strong contributors to good health in general. Specifically, omega-3 fatty acids in fish, avocados and olive oil reduce inflammation and help prevent many chronic diseases, including asthma.

Studies of the Mediterranean diet and life style over the past 50 years suggest one unarguable conclusion: the combination of fresh, unprocessed foods and regular physical exercise can prevent many of the ills to which Americans in particular are subject. If you can change a few bad habits, you can look and feel like a whole new man or woman.

Diets: A Dilemma

If anyone were so inclined, it would probably be quite possible to find a diet on the market today that included every food source known to man, in specific portions to be eaten at specific times of the day or night.

There are diets that forbid certain foods and demand that you eat at least five portions of certain other foods. There are diets that will cause you to lose all of that unwanted poundage – in one month or your money back.

If this sounds a little exaggerated, take a look on the Internet. Make it a long look – it will take you days at least. Now pick one that appeals to you and try it for the suggested length of time. No cheating. No substitutes. Eat and drink only what is prescribed, as much or as little as prescribed. Having fun yet?

The fact is that anybody can come up with a “sure-fire” weight loss program, and a great many have done so. These diets are often based on a theory that has not been proven by any sort of scientific research.

It is also a fact that “natural” food supplements are unregulated and can make claims about healthful or healing qualities without regard to proven results or lack thereof.

There are diets whose results are “proven” by data that is completely fabricated by those who are trying to make some money by convincing the uninformed or gullible public to buy a “quick fix”.

There are too many examples to count, but as a general rule these short-cut diets are potential hazards to your health, your wallet and your peace of mind.

Take as just one example the marvelous “Mayo Clinic Diet”. There is no such thing, according to personnel at the Mayo Clinic. Various pretenders to scientific knowledge have used its name, but the Clinic itself has never promoted or endorsed any of the “Mayo Clinic” diets.

Another well-known example is the Vitamin C craze initiated by Linus Pauling, a Nobel laureate. His claim about the efficacy of Vitamin C in the cure of not only the common cold but also cancer was simply never substantiated.

For much of the general public, if something can be made to look and sound like an authentic scientific presentation, it becomes a “fact”. In far too many cases, the “facts” are drawn from unconfirmed and unrelated sources – but they sure sound good. It is only human nature to look for the quicker, easier way.

No matter how long and hard you search, if you are honest with yourself a few ‘hard facts’ will emerge. If you consume more calories than your body uses, they will be stored – as extra weight.

If you use more calories than you ingest in the food you eat, you’ll lose weight, whether it’s stored in fat or in muscle tissue or bone. The ‘secret’ is not a secret; it’s been known for thousands of years. Exercise and moderation will win over any quick fix, and that’s good for a lifetime.

Mind Over Matter: Hypnotism Vs. Fat

A great deal has been written about the effectiveness of hypnosis in getting rid of bad habits such as smoking, or neuroses that contribute to abnormal or antisocial behavior.

During hypnosis, the hypnotist ‘suggests’ that the subject experiences a change or changes in sensations, perceptions, behavior or thought processes. In the application of hypnosis to weight loss, there are several different approaches, but at the Elite Clinic in Marbella, Spain, a new angle has been offered.

Marion Corns, a 35-yaer-old British mother of three, is firmly convinced, after five sessions with a special hypnotist, that her stomach has been surgically shrunk, with a gastric band, to the size of a golf ball. No surgeon’s knife ever touched her, and she is fully aware of the whole hypnotic procedure, but her subconscious has been deceived!

In Marion’s case, the ‘operation’ was described step by step, with computer-generated special effects right down to the sounds and odors of an operating theatre.

The patient says that she can remember everything, even the clink of a scalpel and the anesthetic smell. Although Marion is fully aware of this deception of her subconscious mind, she lost about 56 pounds in the four months following her final treatment because she can eat only small portions and feels “too full” if she tries to eat more.

Martin, the owner of the Elite Clinic says that he began working seriously on his ‘Gastric Mind Band’ hypnotic procedure when a client suggested the idea after hypnosis had helped him stop smoking. In Martin’s opinion, and certainly in Marion’s, the imaginary surgery offers great benefits, since it involves none of the risks of a real operation, while producing the same or superior results.

Other hypnotic techniques for encouraging weight loss may focus on the causes of overeating. Some concentrate on reprogramming the subconscious to believe, for instance, that chocolate will cause nausea, or that healthy foods really do taste better.

Effective reprogramming can also boost self-esteem and will power for a multitude of positive results.

The human mind, as we are beginning to understand, is a very powerful organ indeed.

With the combination of Cognitive Behavior Therapy, Neuro Linguistic Programming (NLP), hypnotherapy and guided imagery, Marion Corns is one of the first to reap the benefits of ‘hypno-surgery’, but she is surely not the last.

The idea of literally changing the way we think about and react to different stimuli and circumstances is certainly not a new one, but the field of what might be called “corrective hypnosis” is still in the experimental stages.

The small clinic in Spain where Marion’s ‘cure’ was developed is beginning to make a reputation for itself, and specialists in other areas will undoubtedly be expanding and fine tuning this fascinating aspect of medicine for the mind and body.

Your “Miracle Diet” – Miracle or Health Hazard?

Almost by definition, a ‘fad’ diet is one whose popularity is based more on publicity than on confirmed results. The frequent claims of proponents who are quoted making such statements as, “I lost thirty pounds in three weeks!” can and often do lead to dangerous misconceptions.

A good rule of thumb is to take all of the extravagant advertising claims with a (figurative!) spoonful of salt and to consult with your physician before jumping into any sort of rapid weight loss plan.

Most, if not all of the current fad diets, if strictly followed, are going to deprive your body of some of the nutrients it requires to function well. Diabetics in particular should be very wary of any diet plan that calls for major restriction or elimination of any of the main food groups, even if only for a short period of time.

Among the most familiar and popular diets espoused today is the Atkins Diet, which involves a major reduction in the amount of LDL or “bad” cholesterol. There are several dangers with this regime, with the most obvious being induced ketosis where the body falls back not only on stored fat but also on muscle tissue as its energy source. This drawback is one common to many other popular diet plans that advertise “immediate” noticeable loss of weight.

The list of fad diets is long, and as the name suggests, they come and go with remarkable rapidity. Some, like the Atkins and the South Beach Diet, have been so commercially successful that they have become by-words in the weight loss industry. Others lose popularity because they are too expensive, too rigorous or too boring. Often the initial surge of interest is sparked by the endorsement of a “celebrity”.

In this Age of the Internet, millions of people tend to see and follow the latest craze, most with no idea of the potential dangers that may be involved. More often than not, any mention of possible side effects is made in very small print, if at all. This is partly due to the lack of long-term studies in most cases, but also to the very human desire for a quick fix. “Fast and easy” is still a very big attraction.

Keep in mind that all of the legitimate medical and scientific research on the subject of weight loss stresses the need for balance and moderation. Any extreme diet will cause you to lose weight, but only as long as you stick to it. Meanwhile you may very possibly be undermining your health, both short and long term. In addition, once you have reached your ‘goal’, you are very likely to return to your old eating habits.

Any diet that does not provide a long term, manageable and palatable plan of maintenance, including exercise and appropriate changes in lifestyle is just about doomed to failure. Your best possible course of action is to consult with your physician and/or a professional dietician. Get advice from those who have no commercial affiliations or other agenda except your own good health and well-being.

Desk Jockeys – Jump Start Your Day With Mobility Exercises

The other day I came across an article by Mr Steve Maxwell of Maxercise – The Maxwell Daily Dozen. This is a series of relatively simple mobility exercises to span the whole body. There are actually 14, but the last 2 are for days where you have more time.

After only 2 sessions with this, I am noticing a significant difference in my overall feelings of agility and looseness, particular in my lower back. Granted, this is a marked difference considering I’ve been lax on the mobility and stretching side of things.

This is also why I addressed this posts to the “Desk Jockeys” out there. Seasoned athletes or strength training devotees will definitely benefit from these exercises but will not notice the difference as much as someone who sits on their butt 8-12 hours a day. These exercises will get your circulation moving, and the last couple of exercises will also tax your muscles. The whole thing is low impact, so almost anyone could try these TODAY! So how about trying them now!?

I have been doing this first thing in the morning, and I can HIGHLY recommend it as a fantastic way to get your day moving. Get up, put your coffee on, and get started. Grab the coffee, and keep going! Mr Maxwell does not mention how many reps you should be doing per exercise. I looked it up, and found that Mike Mahler also recommends The Maxwell Daily Dozen and suggests doing each exercise 10 times. I am not going to disagree, but I will add that on work days, perhaps 5 reps is enough to keep the entire exercise time down to about 15 minutes. On weekends, go nuts and do 10.

Remember to do the breathing like Steve says, as holding your breath can be dangerous when stretching to your limit. The proper breathing will probably take a while to get down, but at least make sure you’re breathing naturally and calmly. A nice side benefit of this routine is that, since it is fully body, it will show you where you hold tension, or are particularly tight. You can then work on those problem areas separately later on.

For beginners, I can quote Scott Sonnon’s advice, ‘Move to the tension, not through the tension.’ In other words, do not force the stretch where you are experiencing resistance. Instead, push the stretch just until you feel the tension. Speaking of Sonnon, if this routine gets you going, you could also try the Intuflow DVD, which has 4, progressively more difficult joint mobility routines. In fact some of the Daily Dozen exercises are similar to those in the Beginner section of Intuflow.

If you feel lethargic, stiff, and low on energy, you should definitely try this routine every morning. Take 15 minutes instead of checking your email or Facebook or whatever and do this. Anything is better than nothing. You don’t need to hit the gym, pool, or running track. Start with mobility exercises and feel the difference!

This post is from: The Strength Resource