I find that most people these days are unaware of what 100 calories or even 1000 calories really means. It seems like it's just a number. One is bigger than the other and we know that too many calories can be bad for you - that's what we've been told.
However there are ways to get through to patients and it's to re-phrase calories to number of minutes or hours needed of exercise to burn those calories. All of a sudden, when I tell patients that they may need to walk for one to two hours to burn off that bag of chips, the chips don't look as appetizing any more.
Here's a fabulous slide showing different fast food options and the number of hours or number of reps of a particular exercise needed to burn it off the meal.
It even makes me think twice about eating that bag of chips even though that's my weakness.
Yours in Health,
Ian Koo, ND
Visit us on our Facebook page!
www.NaturopathicEssentials.com
"The care you want, the health you need."
Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts
Portion Sizes - They have gotten bigger along with our waist lines
In a report released this month in the Lancet, researchers from Columbia University state that half of U.S. adults will be "obese" by 2030 - that means 164 million Americans, a staggering statistic. Medically, being obese (BMI 30-35) is a different term than being overweight (BMI 25-29.9)
I've also noticed a couple of trends as we've gotten bigger. Some clothes sizes have become misleading. Retailers and manufacturers know that the public are more averse to buying bigger sizes so they have actually shrunk the sizes on the labels while increasing the waist and hip sizes. Don't believe me? If you have a really old pair of jeans, try them on for size and try one with the same size today to compare.
Another trend is the hyper portion food sizes that have become the norm. It seems like we all love a good deal so the more the merrier. Take a look at this article showing a pictorial representation of the changes in portion sizes from 20 years ago. I would like to add to that list a can of pop from my youth (with something like 250mL) vs today's can with (330 mL).
By the way, the researchers also note that a mere 1% reduction in BMI would prevent 2.4 million cases of diabetes and 1.7 million cases of heart disease and stroke. I would like to add that a mere 15 minutes of exercise (done regularly) has been shown to significantly improve one's health. What are you waiting for? If you've fallen off a good lifestyle regiment, then it's time to begin again. And I'm talking to my patients specifically. I know, I'm a nag.......but it's because I care!
Yours in Health,
Ian Koo, ND
Visit us on our new Facebook page!
www.NaturopathicEssentials.com
"The care you want, the health you need."
I've also noticed a couple of trends as we've gotten bigger. Some clothes sizes have become misleading. Retailers and manufacturers know that the public are more averse to buying bigger sizes so they have actually shrunk the sizes on the labels while increasing the waist and hip sizes. Don't believe me? If you have a really old pair of jeans, try them on for size and try one with the same size today to compare.
Another trend is the hyper portion food sizes that have become the norm. It seems like we all love a good deal so the more the merrier. Take a look at this article showing a pictorial representation of the changes in portion sizes from 20 years ago. I would like to add to that list a can of pop from my youth (with something like 250mL) vs today's can with (330 mL).
By the way, the researchers also note that a mere 1% reduction in BMI would prevent 2.4 million cases of diabetes and 1.7 million cases of heart disease and stroke. I would like to add that a mere 15 minutes of exercise (done regularly) has been shown to significantly improve one's health. What are you waiting for? If you've fallen off a good lifestyle regiment, then it's time to begin again. And I'm talking to my patients specifically. I know, I'm a nag.......but it's because I care!
Yours in Health,
Ian Koo, ND
Visit us on our new Facebook page!
www.NaturopathicEssentials.com
"The care you want, the health you need."
Fat Distribution: Apple vs. Pear Shape - Both are Bad says new Lancet Study
In medicine, we're taught that women who are pear shaped (ie. with fat around the hips) are generally at lesser risks of cardiovascular disease than those who are apple shaped (ie. waist body fat). Though the body of evidence seems to suggest that, the March 2011 article in the Lancet seems to suggest otherwise - "So being an apple is no worse than being a pear. Both are bad" according to Dr. Di Angelantonio, coauthor.
Below is the citation for the full study should you wish to read it. But to summarize, fat is fat and too much, no matter where it's distributed on your body, is bad for your health.
The Emerging Risk Factors Collaboration. Separate and combined associations of body-mass index and abdominal adiposity with cardiovascular disease: collaborative analysis of 58 prospective studies.
Lancet 2011; DOI:10.1016/S0140-6736(11)60105-0.
Available at: http://www.thelancet.com.
Yours in Health,
Ian Koo, ND
Visit us on our new Facebook page!
www.NaturopathicEssentials.com
"The care you want, the health you need."
Below is the citation for the full study should you wish to read it. But to summarize, fat is fat and too much, no matter where it's distributed on your body, is bad for your health.
The Emerging Risk Factors Collaboration. Separate and combined associations of body-mass index and abdominal adiposity with cardiovascular disease: collaborative analysis of 58 prospective studies.
Lancet 2011; DOI:10.1016/S0140-6736(11)60105-0.
Available at: http://www.thelancet.com.
Yours in Health,
Ian Koo, ND
Visit us on our new Facebook page!
www.NaturopathicEssentials.com
"The care you want, the health you need."
Why this one thing is a MUST if you want to lose FAT!
I harp on this all the time with my patients who are trying to lose weight......so much so that I feel like a nag. But I know I'm doing the right thing so I keep on doing it hoping that it sinks in. Sometimes my nagging works and patients know that I'm going to ask about it so they just do it to please me. haha Whatever works right? So what is this magical thing that's so important for weight loss?
SLEEP!!!
We are sleep-deprived as a society! And now thanks to research that appears in the Oct. issue of the Annals of Internal Medicine, I have even more ammunition to push my position. The research out of the University of Chicago shows that a person who sleeps too little will inhibit their fat loss by 55%! A staggering amount. This was a cross over trial meaning that they used the same individuals keeping the diet constant with the only variable changing being sleep. For one period of the study, they slept for a hearty 8.5 hrs and then for the other period, they slept for 5.5 hrs. No exercise, just diet in the study.
When the dieters got 8.5 hrs of sleep, slightly more than half of the weight they lost was from fat, whereas only one-forth of the weight lost was from fat during the period they got 5.5 hrs a day.
It should be noted that the diets were strictly controlled in this study, but in the real world, sleep deprivation also leads to an increase in appetite and one would raid the fridge. That's because a lack of sleep increases a hormone called ghrelin, which makes you hungry.
Take home message: Get at least 8 hrs of sleep per night and some of you may need more.
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
SLEEP!!!
We are sleep-deprived as a society! And now thanks to research that appears in the Oct. issue of the Annals of Internal Medicine, I have even more ammunition to push my position. The research out of the University of Chicago shows that a person who sleeps too little will inhibit their fat loss by 55%! A staggering amount. This was a cross over trial meaning that they used the same individuals keeping the diet constant with the only variable changing being sleep. For one period of the study, they slept for a hearty 8.5 hrs and then for the other period, they slept for 5.5 hrs. No exercise, just diet in the study.
When the dieters got 8.5 hrs of sleep, slightly more than half of the weight they lost was from fat, whereas only one-forth of the weight lost was from fat during the period they got 5.5 hrs a day.
It should be noted that the diets were strictly controlled in this study, but in the real world, sleep deprivation also leads to an increase in appetite and one would raid the fridge. That's because a lack of sleep increases a hormone called ghrelin, which makes you hungry.
Take home message: Get at least 8 hrs of sleep per night and some of you may need more.
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
Effects of a healthy meal on your body! (Must see Video)
Here's a video from ABC News of actual physical changes that occur to your body after eating a healthy meal vs. an unhealthy one. A must see!!!
I find that a lot of patients that come to me for weight loss or have cardiovascular diseases like diabetes, hypertension or high cholesterol know which foods are bad for them. There is a lot of information out there and I find that people just need someone that can put all of that into a doable plan that is easy to implement. And I am happy to say that we have excellent outcomes and success rates here at the clinic.
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
I find that a lot of patients that come to me for weight loss or have cardiovascular diseases like diabetes, hypertension or high cholesterol know which foods are bad for them. There is a lot of information out there and I find that people just need someone that can put all of that into a doable plan that is easy to implement. And I am happy to say that we have excellent outcomes and success rates here at the clinic.
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
Yes, genes play a role in weight gain. But not quite what you were taught!
"You take after your dad's side - they're all big boned"
"My parents are a overweight, so that's why I can't lose weight"
Sometimes, people resign themselves to being overweight and justifications like those above are heard. Yes, it's true, some people are "luckier" than others in that they don't gain weight as easily. But your genes - the nature part of the equation - is influenced by the environment you grew up in - "nurture" which is the second half of the picture. I love this topic: "nature vs nurture" and which has a more profound impact on your health? I've met some people who say, what the heck, do what you want because your genes determine your health. Genetics and health is a game of probability. Some actions, stack the deck in your favour and others increase your chances for failure.
Young parents, take note of this latest piece of research conducted by scientists at the University of Calgary. Baby rats were fed three different diets: a high protein diet, a high fiber diet or a balanced diet. When these rats reached adulthood, they were all fed a high fat, high sugar diet mirroring the North American diet - otherwise known as the fast food and junk food diet. The rats were allowed to eat as much of the junk food as desired. The ones fed the high protein diet in infancy craved the junk much more and subsequently gained much more body weight and fat.
So, what this latest piece of research suggests is that what you feed your children during their developmental phase (which in my opinion extends well into adolescence), affects certain aspects of their health well into their adult life. Genes can be affected by the environment, whether it be pollution, diet and nutrition, exercise, etc. We can't change the genes that we were dealt, but we can certainly affect the expression of the genes making sure that the most optimal outcome is produced.
If you were fed poorly as a child, do you have to be resigned to a life of bad health? Definitely not, in my opinion. Your cells are constantly being turned over and your genes are still influenced by what you do now. It's a possibility that you might have to work harder at maintaining your health than others, but that's not a reason to give up. The harder the struggle, the greater the satisfaction. Turn over a new leaf for the 2009 year and begin your journey to optimal health. Don't be afraid to ask for advice. The hardest part is taking that first step!
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
"My parents are a overweight, so that's why I can't lose weight"
Sometimes, people resign themselves to being overweight and justifications like those above are heard. Yes, it's true, some people are "luckier" than others in that they don't gain weight as easily. But your genes - the nature part of the equation - is influenced by the environment you grew up in - "nurture" which is the second half of the picture. I love this topic: "nature vs nurture" and which has a more profound impact on your health? I've met some people who say, what the heck, do what you want because your genes determine your health. Genetics and health is a game of probability. Some actions, stack the deck in your favour and others increase your chances for failure.
Young parents, take note of this latest piece of research conducted by scientists at the University of Calgary. Baby rats were fed three different diets: a high protein diet, a high fiber diet or a balanced diet. When these rats reached adulthood, they were all fed a high fat, high sugar diet mirroring the North American diet - otherwise known as the fast food and junk food diet. The rats were allowed to eat as much of the junk food as desired. The ones fed the high protein diet in infancy craved the junk much more and subsequently gained much more body weight and fat.
So, what this latest piece of research suggests is that what you feed your children during their developmental phase (which in my opinion extends well into adolescence), affects certain aspects of their health well into their adult life. Genes can be affected by the environment, whether it be pollution, diet and nutrition, exercise, etc. We can't change the genes that we were dealt, but we can certainly affect the expression of the genes making sure that the most optimal outcome is produced.
If you were fed poorly as a child, do you have to be resigned to a life of bad health? Definitely not, in my opinion. Your cells are constantly being turned over and your genes are still influenced by what you do now. It's a possibility that you might have to work harder at maintaining your health than others, but that's not a reason to give up. The harder the struggle, the greater the satisfaction. Turn over a new leaf for the 2009 year and begin your journey to optimal health. Don't be afraid to ask for advice. The hardest part is taking that first step!
Yours in health,
Ian Koo, ND
Doctor of Naturopathic Medicine
Naturopathic Essentials Health Centre
"The care you want, the health you need"
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