Tag Archives: diet

Marion Touts New Adkins Diet for Weight Loss for Ex-Smokers


Marion brings us up to date on her progress after stopping smoking, gaining and then losing weight. Thank you Marion for sharing your experience with metabolism.com members!

Marion writes:

Just wanted to give you an update, quit smoking 8 months ago and have gained exactly 20 pounds, seems like the weight gain has finally slacked off. Last Monday a week ago I started Atkins, lost 9 lbs in 7 days, must be alot of fluid. Just the effects of being on Atkins, I feel so much better, but the best part is it forcing your body to burn fat and increases your metabolism. Try it its not as hard as you think. The NEW Atkins is alot more flexible and easy to learn than the old version. Basically the same with a few easier ways of understanding it. Good Luch I hope it works. Thanks, my goal is to wear a bikini this summer, not in public of course just at home in my pool, lol.

5 Steps to a Healthy Being by Beth Ellen DiLuglio M.S., R.D., C.N.S.D., C.C.N., LD/N,


5 steps, 5 simple steps can help us reduce dis-ease and induce ease.

1)  EAT WHAT GROWS OUT OF THE GROUND.  A pretty simple concept, yet the best way to have a healthy diet high in fiber, antioxidants, phytonutrients, good fats and good carbs.  Eating 5 or more servings of fruits and vegetables combined can reduce your risk of cancer, heart disease,  high blood pressure and even osteoporosis.  Ideally eat 9 or more servings per day for optimal health.  Add whole grains, legumes,  nuts, seeds, herbs and spices and you are on your way to a truly health promoting diet.  Of course it is important to minimize exposure to pesticides and toxins that can end up in our produce and we’ll cover that in a future post.

2)  HYDRATE.  Drinking adequate amounts of fluids is extremely important to our metabolism.  Our bodies are at least 60% water and even mild dehydration can lead to headaches, fatigue and impaired athletic performance.  Preferably our fluid intake will mostly come from purified water (I recommend Reverse Osmosis for several reasons we will cover in a future post).  You can use RO water to make tea, coffee, lemonade and fruit seltzers.  Most of us need at least 1 ounce per kilogram of body weight to start.  We need to take in additional fluid in case of hot weather, losses during exertion, fever and other specific conditions.

3)  BE ACTIVE.  We all know that a sedentary lifestyle can increase our risk of heart disease and even cancer!  Moderate activity that lasts at least 60 minutes should be done daily , or at least 5 days per week.  To improve our fitness level, aerobic activity can be added a minimum of 3 times per week along with some weight training to build and maintain lean body mass.

4)  RELAX.  Stress can be as detrimental as a poor diet.  The “fight or flight” response is great if you have to wrestle a foe or escape from one.  A chronic “fight or flight” response is not great as the hormones coursing through our bloodstream can actually wreak havoc on our systems over time.  A constant barrage of cortisol can even negatively affect parts of the brain.  Deep breathing can reverse the stress response and begin to restore balance and harmony.  Plan play time and get adequate sleep in order to keep that balance.

5)  SMILE!  Just the thought of a smile can make us feel really good.  Imagine what the real thing can do!

Great Ways to Deal With Carbs in Your Diet


Carb craving seems to be a major hurdle for people with metabolic disorders like diabetes and thyroid disease. Is this just a problem all people face or is there something more specific about metabolic disorders that draws people in the direction of carbs? It is clear that when “insulin resistance” is part of the medical picture that sudden drops in blood sugar that result from this, are most rapidly corrected by consuming sugars and carbs. This may explain part of the attraction.

In her recent book, Eat Your Way to Happiness, expert and author Elizabeth Somer offers readers excellent advice for dealing with cravings and carbs in general.

We thank Elizabeth and her publisher for permission to post this excerpt again:

10 Steps for a Carb Makeover
by Elizabeth Somer, M.A., R.D.,
Author of Eat Your Way to Happiness

If you are a carb craver, you need to treat yourself with a little kindness. It’s not your fault you can’t keep your fingers out of the cookie jar or the bag of chips. You can’t “will away” those cravings. They are hardwired in your head.

So work with your carb cravings. Make sure each meal contains at least one whole grain. Plan a quality-carb snack at your most craving-prone time of the day (typically midafternoon or late evening). To maximize your mood and minimize your weight, you need to take this quality-carb message seriously. That means tackling the issue with a 10-step plan.

Step #1. Purge the kitchen of all white flour. Open the cupboards and toss the junk. Throw out the obvious: the white rice, the instant mashed potatoes, any cracker or cookie made with anything but 100% whole grain (you are pretty much down to Triscuits and 100% Whole Wheat Fig Newtons), all potato chips, Pop-Tarts, boxes of bread crumbs, Pasta Roni, Hamburger Helper, cans of Chef Boyardi Ravioli, Costco muffins and such. Search the freezer for French fries, hash browns, breakfast foods made from processed grains or other high-calorie/low-quality items like Marie Callender’s frozen pasta entrees or pot pies.

Definitely toss your carb triggers, junk foods that you are powerless to resist. Remember, if you have to drive to the store to get ice cream, you will be much less likely to binge.

Then read labels on the rest. If wheat flour or enriched flour is in the top three ingredients on a label, you are holding a poor-quality carb. Toss it.

Okay, okay, if this cold-turkey approach is a bit over the top, then keep two or three junk carbs and toss the rest. But beware: these items may be “trigger” foods that tempt you to indulge. Also, keep in mind that this is not so much about “giving up” as it is giving to” your health, your mood, and your belly and thighs.

Step #2. Restock the kitchen with the 100% whole grains you like, such as 100% whole-wheat bread, old-fashioned oatmeal, Kashi Autumn Wheat Cereal or GoLean Cereal, Zoom hot cereal or instant brown rice. Experiment with new grains, like barley, millet, amaranth, whole-wheat couscous or bulgur.

If you can’t imagine your spouse or kids loving whole-wheat pasta or whole-wheat tortillas, then choose the next best thing. For example, try Aunt Jemima frozen Pancakes with Whole Grains, or tortillas or pastas made from blends of whole wheat and refined wheat, such as Ronzoni or Barilla whole-wheat blend pastas.

Step #3. Switch to quality carbs in recipes. For example, if a recipe calls for

white rice: use instant brown or wild rice, bulgur, millet or other whole grains

flour: use at least half whole-wheat flour

bread (such as French toast): use whole-grain bread

potatoes: use sweet potatoes, yams, squash and/or corn

Step #4. Plan snacks and bring grains with you. When packing your lunch and snacks for the day, make sandwiches with 100% whole-grain bread, use low-fat cheeses such as Cabot Vermont 50% Reduced Fat Cheese, and include other grains like 100% whole-grain crackers or air-popped popcorn.

Step #5. Create nonfood rewards. Praise yourself with a manicure, flowers, a game of golf on Saturday or a Netflix movie. Follow the “if . . . then” rule: if you steer clear of the junk, then you get the back rub, hour of alone time or bubble bath.

Step #6. Take time. Often we grab food before we even know whether we really want it. That knee-jerk reaction gets us into trouble. Take a 10-minute pause before diving into any snack, from popcorn to leftover doughnuts.

Step #7. Identify the craving. Is it for something crunchy or chewy? Cold, sweet or creamy? Once you have pinpointed exactly what you want, then find a low-calorie food that satisfies that craving. Luckily, the better you eat, the more your cravings for fatty or overly sweet carbs will dwindle.

Step #8. Eat breakfast. As discussed in Chapter 2, eat a nutritious breakfast and you are much more likely to resist junk-food temptations throughout the day.

Step #9. Keep hunger at bay. Eat small meals and snacks evenly distributed throughout the day. This helps keep serotonin levels (and other nerve chemicals like NPY) in the normal range.

Step #10. Out of sight, out of mind. Put another way, seeing is craving. Watch out for temptations at the mall, restaurants and friends’ houses. It is easy to overdo carbs when most of the ones offered to you are the low-quality ones. For example, studies at the University of Illinois found that people ate 45% more calories when there was a bread basket placed on the table in restaurants than when the waiter came by and offered them a slice from a basket. Ask that the tortilla chips be removed when dining at a Mexican restaurant and you will save yourself 300 unnecessary calories. Avoid the coffee shop with the display of muffins, scones and croissants.

The above is an excerpt from the book Eat Your Way to Happiness by Elizabeth Somer, M.A., R.D.. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Copyright © 2009 Elizabeth Somer, M.A., R.D., author of Eat Your Way to Happiness

Author Bio
Elizabeth Somer, M.A., R.D., author of Eat Your Way to Happiness, is a registered dietitian and author of several books, including 10 Habits That Mess Up a Woman’s Diet, Food & Mood and Age-Proof Your Body. She is a member of the editorial advisory board of Shape magazine and editor in chief of Nutrition Alert, a newsletter that summarizes the current research from more than 6,000 journals. She appears frequently on NBC’s Today and other national television shows.

For more information please visit www.EatYourWayToHappiness.com.

How to Manage Your Carbs for Best Dieting Results


When weight control is the goal, I generally recommend a low carb diet for my patients with metabolic problems such as type 2 diabetes and thyroid disease. Even those who are completely healthy often find the low carb approach the most successful for weight loss. We are pleased to offer the following suggestions on how to manage your carbs from Elizabeth Somer, R.D., M.A., author of a new book “Eat Your Way to Happiness”.

Elizabeth writes:

10 Steps for a Carb Makeover
by Elizabeth Somer, M.A., R.D.,
Author of Eat Your Way to Happiness

If you are a carb craver, you need to treat yourself with a little kindness. It’s not your fault you can’t keep your fingers out of the cookie jar or the bag of chips. You can’t “will away” those cravings. They are hardwired in your head.

So work with your carb cravings. Make sure each meal contains at least one whole grain. Plan a quality-carb snack at your most craving-prone time of the day (typically midafternoon or late evening). To maximize your mood and minimize your weight, you need to take this quality-carb message seriously. That means tackling the issue with a 10-step plan.

Step #1. Purge the kitchen of all white flour. Open the cupboards and toss the junk. Throw out the obvious: the white rice, the instant mashed potatoes, any cracker or cookie made with anything but 100% whole grain (you are pretty much down to Triscuits and 100% Whole Wheat Fig Newtons), all potato chips, Pop-Tarts, boxes of bread crumbs, Pasta Roni, Hamburger Helper, cans of Chef Boyardi Ravioli, Costco muffins and such. Search the freezer for French fries, hash browns, breakfast foods made from processed grains or other high-calorie/low-quality items like Marie Callender’s frozen pasta entrees or pot pies.

Definitely toss your carb triggers, junk foods that you are powerless to resist. Remember, if you have to drive to the store to get ice cream, you will be much less likely to binge.

Then read labels on the rest. If wheat flour or enriched flour is in the top three ingredients on a label, you are holding a poor-quality carb. Toss it.

Okay, okay, if this cold-turkey approach is a bit over the top, then keep two or three junk carbs and toss the rest. But beware: these items may be “trigger” foods that tempt you to indulge. Also, keep in mind that this is not so much about “giving up” as it is giving to” your health, your mood, and your belly and thighs.

Step #2. Restock the kitchen with the 100% whole grains you like, such as 100% whole-wheat bread, old-fashioned oatmeal, Kashi Autumn Wheat Cereal or GoLean Cereal, Zoom hot cereal or instant brown rice. Experiment with new grains, like barley, millet, amaranth, whole-wheat couscous or bulgur.

If you can’t imagine your spouse or kids loving whole-wheat pasta or whole-wheat tortillas, then choose the next best thing. For example, try Aunt Jemima frozen Pancakes with Whole Grains, or tortillas or pastas made from blends of whole wheat and refined wheat, such as Ronzoni or Barilla whole-wheat blend pastas.

Step #3. Switch to quality carbs in recipes. For example, if a recipe calls for

white rice: use instant brown or wild rice, bulgur, millet or other whole grains

flour: use at least half whole-wheat flour

bread (such as French toast): use whole-grain bread

potatoes: use sweet potatoes, yams, squash and/or corn

Step #4. Plan snacks and bring grains with you. When packing your lunch and snacks for the day, make sandwiches with 100% whole-grain bread, use low-fat cheeses such as Cabot Vermont 50% Reduced Fat Cheese, and include other grains like 100% whole-grain crackers or air-popped popcorn.

Step #5. Create nonfood rewards. Praise yourself with a manicure, flowers, a game of golf on Saturday or a Netflix movie. Follow the “if . . . then” rule: if you steer clear of the junk, then you get the back rub, hour of alone time or bubble bath.

Step #6. Take time. Often we grab food before we even know whether we really want it. That knee-jerk reaction gets us into trouble. Take a 10-minute pause before diving into any snack, from popcorn to leftover doughnuts.

Step #7. Identify the craving. Is it for something crunchy or chewy? Cold, sweet or creamy? Once you have pinpointed exactly what you want, then find a low-calorie food that satisfies that craving. Luckily, the better you eat, the more your cravings for fatty or overly sweet carbs will dwindle.

Step #8. Eat breakfast. As discussed in Chapter 2, eat a nutritious breakfast and you are much more likely to resist junk-food temptations throughout the day.

Step #9. Keep hunger at bay. Eat small meals and snacks evenly distributed throughout the day. This helps keep serotonin levels (and other nerve chemicals like NPY) in the normal range.

Step #10. Out of sight, out of mind. Put another way, seeing is craving. Watch out for temptations at the mall, restaurants and friends’ houses. It is easy to overdo carbs when most of the ones offered to you are the low-quality ones. For example, studies at the University of Illinois found that people ate 45% more calories when there was a bread basket placed on the table in restaurants than when the waiter came by and offered them a slice from a basket. Ask that the tortilla chips be removed when dining at a Mexican restaurant and you will save yourself 300 unnecessary calories. Avoid the coffee shop with the display of muffins, scones and croissants.

The above is an excerpt from the book Eat Your Way to Happiness by Elizabeth Somer, M.A., R.D.. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Copyright © 2009 Elizabeth Somer, M.A., R.D., author of Eat Your Way to Happiness

Author Bio
Elizabeth Somer, M.A., R.D., author of Eat Your Way to Happiness, is a registered dietitian and author of several books, including 10 Habits That Mess Up a Woman’s Diet, Food & Mood and Age-Proof Your Body. She is a member of the editorial advisory board of Shape magazine and editor in chief of Nutrition Alert, a newsletter that summarizes the current research from more than 6,000 journals. She appears frequently on NBC’s Today and other national television shows.

For more information please visit www.EatYourWayToHappiness.com.

Maya Sarkisyan Offers Expert Advice on Quitting Smoking and Weight Gain


Maya has been a long standing guest expert at metabolism.com. In her recent post Maya offers her expert opinion on the debate regarding weight gain (and how to lose it) when stopping smoking.

Maya writes:

I help people to quit smoking using hypnosis in combination with other healing modalities. It is always an individual approach. Not everyone gains weight after quitting, so I have noticed that people who do generally have other underlying health issues, such as underactive thyroid function. Why than smoking keeps the wight down? There are few possible explanations.
1. when you smoked you constantly had something around your mouth, so you ate less.
2.The taste buds are getting desensitized because of the nicotine.
3. according to some Chinese medical sources the nicotine is a very hot substance and upon entering your body it dries up your fluids – vital fluids as well, such as your blood. This is why cardiovascular disease is associated with smoking.

Now when people quit smoking their body has to go through some sort of rearrangement. Food starts tasting better and it is important to start adjusting your diet even prior to the quitting smoking in order to prepare yourself for the long and healthy life. Adding more vegetables and fruits to your diet helps a lot. Drinking lots of water.

Detoxification process is a good approach after quitting to help your body get rid of the gunk accumulated over the years. This way you give yourself a good chance to get back in balance. There are different detox treatments available to do at home and some of them are very mild yet effective.
And, most importantly, taking care of yourself helps to get you healthier in all aspects.

Thank you Maya for your comments. You can find more of Maya Sarkisyan’s articles at https://www.metabolism.com/author/Maya-Sarkisyan/. Maya also maintains her own website at www.transentient.com

Al, Type 2 Diabetic, Shares His Thoughts on Treatment


Al is a type 2 diabetic. He has learned a lot about how diet and exercise can influence his blood sugar but still has frustrations with treatment options. He shares his thoughts with metabolism.com:

I am a male 47 years of age. 2 years ago my A1C was at 9.9 i was eating horribly and not exercising. Now my diet consists of South beach diet phase 2 my A1C is now 6.5 and my sugars are between 80 to 130 . My exercise routine is every other day due to my weight I am 5′ 7 1/2 lbs and at 282lbs my back is killing me.

I understand that there needs to be a lot of testing for these things and rightly so. Ive noticed that there is some hazards with Byetta and am glad im not on that and on avandia. I must point out that with the problems diabetics already have we do not need to compound it with more even though I do wish the testings would some how be able to go faster and that more and more research is done with stem cell testing.

My next option is to go for bariatric surgery..but my insurance wont cover it.

So here i am at a catch 22 . I hope they come up with something soon.

I am a male 47 years of age. 2 years ago my A1C was at 9.9 i was eating horribly and not exercising. Now my diet consists of South beach diet phase 2 my A1C is now 6.5 and my sugars are between 80 to 130 . My exercise routine is every other day due to my weight I am 5′ 7 1/2 lbs and at 282lbs my back is killing me.

I understand that there needs to be a lot of testing for these things and rightly so. Ive noticed that there is some hazards with Byetta and am glad im not on that and on avandia. I must point out that with the problems diabetics already have we do not need to compound it with more even though I do wish the testings would some how be able to go faster and that more and more research is done with stem cell testing.

My next option is to go for bariatric surgery..but my insurance wont cover it.

So here i am at a catch 22 . I hope they come up with something soon.

Al Lazzara