Category: Weight

Markus video on weight loss

8/11/2016

by Willow

Not sure how many of you have heard about Markus Rothkrantz; he and his wife Cara, who sort of seem to sex-up their videos somehow, have a business where they promote raw foods and raw food products.

I thought his video on weight loss might be interesting to some; it really reinforces [a little heavily] the importance of a healthy and fresh food diet, although I don't think eating some steamed veggies every now and then is a bad thing, to keep our bodies functionally optimally. Of course, getting all of our nutrients in fresh raw foods can sometimes be iffy depending where and how they are grown, and how long they had to travel and then sit on shelves. We grow many of our own greens, such as lettuce, kale, parsley and even celery, and we put our own soil amendments in the raised garden beds. But many people can't or don't want to grow their own. I am not so keen on buying supplemental 'green powders' but maybe they can help at times, especially if one is low in some nutrients.

Anyway, maybe you'll learn something from his video and/or pass it on! He mentions the documentary "Fed Up" in his video; I haven't watched that one yet. Hope to soon!

Markus Weight Loss Special Epic Finale

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Did you know that there is essential fat?

10/29/2014

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by Willow Aureala

As Iʻve written in other posts, Iʻve been reading Dr. Lavieʻs The Obesity Paradox and sharing some fascinating tidbits from the book with you.

I learned another that I want to share today: there are two categories of fat: essential fat and storage fat. Essential fat is necessary for normal, healthy functioning and can be found in fairly small amounts in the bone marrow, organs, central nervous system, and muscles. For men, essential fat is about 3% of their body weight, and for women, it is about 12%. Womenʻs essential fat also has sex-specific fat, which is critical for normal reproductive function, and thus found in breasts, pelvis, hips and thighs.

Storage fat is the fat accumulated underneath the skin, in muscles and other specific areas in the body. It includes fat that protects the internal organs from injury, and women and men have about the same amounts of storage fat.

I left a teaser in my last post about The Obesity Paradox: that not all fat real estate is the same. Well, Dr. Lavie reports that "excess visceral, or belly, fat is the classic sign of being over-weight and susceptible to health risks" (p. 57). This type of fat releases fatty acids, inflammatory compunds and hormones that can lead to problems like high ʻbadʻ cholesterol and high blood pressure. It may be, researchers speculate, that visceral fat is so problematic because it is related to an overactive stress response. Visceral fat cells also release their metabolic products directly into the portal circulation: blood going from the gastrointestinal tract and spleen through the portal vein to the liver. Visceral fat is also associated with insulin resistance and accelerates the aging process.

The fat around womenʻs hips, thighs, and buttocks keeps its contents, meaning it doesnʻt release harmful metabolic products into the body. These fat cells hold on to their fat very tightly and protect the liver, but also makes it hard to lose the fat in these areas. Studies have found, too, that the body fat in these areas [hips, thighs, buttocks] actually has high value for the body, protective factors. In fact, studies have shown that the fat in these areas may actually help reduce cardiovascular risk factors, as well as lower triglyceride levels. Thus, liposuction of these areas might actually increase risk for heart disease!

Thus, as Lavie points out: "Body fat has different personalities we never knew existed and that have everything to do with our health and longevity" (p. 60).

More to come on The Obesity Paradox!

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Is there such a thing as a healthy person who is obese? Some say yes!

10/26/2014

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by Willow Aureala

As Iʻve mentioned before, Iʻve been reading The Obesity Paradox by Lavie, and itʻs been quite interesting! One of the things many of you probably already know is that inflammation is a possible indicator of illness and disease, and keep us metabolically healthy [no disorders such as diabetes, high blood pressure, or the like]. Interestingly enough, there are many people who are classified as obese according to the body mass index [BMI], but do not develop such diseases and they are called metabolically healthy obese, and make up as much as 35% of the obese in the U.S. In fact, studies have been conducted that have shown that metabolically healthy people had lower levels of several inflammatory markers, whether obese or not. Thus, those with ʻgoodʻ inflammatory profiles also tend to have healthy metabolic profiles.

In a study reported in Diabetologia, researchers suggest that one reason for those who are obese but do not have metabolic disorders is that these people may have better functioning mitochondria. People who are obese and also metabolically unhealthy tend to "have impaired mitochondria and a reduced ability to generate new fat cells" (p. 51). And, those with impaired mitochondria and problems with fat cells may explain "why fat cells in unhealthy obese individuals balloon to the point that the cellsʻ internal machinery is impaired and they die off" (p, 51-2). This leads to inflammation and accumulating fat where it is more problematic: heart, muscle, and liver where it damages those organs. While fat cells in obese people who are metabolically healthy can make new cells to store excess fat and it tends to go under the skin where it is fairly harmless. So, one question researchers are exploring is whether it is the damaged mitochrondria that leads to inflammation or inflammation that leads to damaged mitochrondria.

More research is being done on understanding the role of exosomes, which are small sacs produced by fat and other cells. These exosomes may go to other parts of the body and induce disease-triggering mechanisms.

So, researchers, and thus the public, is learning more about metabolic health, as well as the role that different organelles, such as mitochondria and exosomes, play in obesity and metabolic health. Lavie also mentions that while belly fat has been said to be the worst kind of fat to carry, mainly because it is involved in inflammation compounds, it may be, as Lavie states, that "when it comes to fat real estate, location matters. But, itʻs not everything" (p. 53). More on that to come!

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Can having a bigger waist size be a good thing? Apparently, yes

9/23/2014

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Image courtesy of FreeDigitalPhotos.net

by Willow Aureala

Of course, no one thing is THE main factor or variable that accounts for something. However, just looking at the topic of waist fat or waist circumference, according to research by Dr. Lavie and others [and thousands of participants], People who have a larger waist size have been found to live longer and survive a heart attack, cancer, kidney disease and deadly infections. It seems that for some percentage of people, being overweight may actually have some protective factors.

One important question Dr. Lavie asks in his book The Obesity Paradox is "Could there be a genetic, evolutionary reason to be a little chubby when we're older and at greater risk for disease (and not beat ourselves up while trying to get down to what we think is an ideal weight"? (p. 15). I think that's a really good question. I do have concerns about the extreme focus that seems to be occurring in research on genetics because that in itself could lead to the sort of attitude like 'well, there's nothing I can do about it; it's just in my genes' and people could be defeatist and not attempt to make any lifestyle changes. But, it is also just as valuable to look at components such as genetics because this can give us a more balanced or rounded [pun intended] or inclusive idea of how the body works.

Dr. Lavie shares that in his practice and research, he noticed that "the people who fared the worst weren't just low in body fat, but they were low in muscle mass and cardio fitness, too. So, it's not only the presence of fat that helps us to live long past a horrible diagnosis of a chronic condition, but it's also the existence of what's called cardiorespiratory fitness. There's a great divide between being just fat and being fit and fat" (p. 15).

Dr. Lavie goes on to ask some other important questions that I'll also address in this blog post; for example, how much exercise is enough; is there such a thing as too much? Does running long distance or working out for long periods of time put too much strain on our hearts and actually reduce our longevity? What Dr. Lavie and others have discovered about fitness is that "We are not so much born to run as born to walk" (p. 16). So, just as too little exercise or too little fat may not lead to optimal health, so too could too much exercise or too much fat.

Here are some pieces of information, based on research, that I have found fascinating, and perhaps you will too:

Diabetes patients of normal weight are twice as likely to die as those who are overweight or obese
Heavier dialysis patients have a lower change of dying than those who are of normal weight or underweight
Mild to moderate obesity poses no additional mortality risks to those already suffering from heart disease
Being overweight is not related to increased mortality in the elderly
Obesity can help someone with cancer or an infection such as HIV live longer

Do these issues sound counter-intuitive to you? They certainly do to me! I have a really hard time wrapping my mind around those bullet points above! And, this is one reason I'm reading Dr. Lavie's book; to learn more about these topics.

As Dr. Lavie points out: "A good paradox in science is a good problem to have if you're looking for the truth; it opens the door to new information" (p. 17). So, I'll be sharing more of this paradox with you as I learn more! :)

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The Fat is Fit [or it could be] Paradox

9/21/2014

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Iʻve been reading a very interesting book called The Obesity Paradox by Dr. Carl Lavie [a cardiologist and researcher].

One point that Dr. Lavie writes about is that the notion that being fat also means that a person is unhealthy has actually been dis-proven by many studies over the last decade or so. Researchers have been learning that people who are in the overweight or obese BMI [body mass index] categories may actually be metabolically healthy [show no indicators of increased cholesterol, C-Reactive Protein, insulin resistance, and other common indicators of unhealthiness]. And, other studies have shown that many overweight people who have had myocardial incidents [such as heart attacks] seem to recover better and live longer than those with leaner BMI.

Researchers are trying to tease out the variables that could be in play in this evidence; some hypothesize that certain kinds of fat in certain places in the body may actually have protective factors.

But, as we all know, the body is a complex creature, and the variables at play are many.

Lavie does not recommend that those who are lean should bulk up and become fatter. However, his and other research indicates that it may well be that fitness, cardiovascular and muscle mass in particular, may sometimes or often be better indicators of health than BMI alone. People who are overweight but are fit seem to fare better against disease and disorders than those who are lean and unfit [and they are called metabolically healthy].

I havenʻt yet finished the book, so Iʻll be sharing some additional insight and information from Dr. Lavie. Itʻs quite fascinating to read about the debates that researchers are having regarding BMI [it appears to be a somewhat poor indicator of health, and researchers are proposing other indicators in addition to that], as well as the fat/fitness debate.

So, more to come! :)

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The 80% Rule: One way to maintain or reduce weight

9/3/2014

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by Willow Aureala

About nine or so years ago, I was really struggling to maintain my weight, and not gain weight. Even though I was eating about the same amount and types of foods [mostly raw, fresh fruits and veggies as I was eating about a 99% raw food diet] and doing the same activities as I had been for a while, I was gaining a bit of weight - more than I wanted to, anyway. It seemed that perhaps my metabolism had been shifting or changing, as I was growing older, and I could no longer eat the large salads I was used to eating [yes, I was struggling with eating ʻtoo muchʻ salad!].

I found this weight gain very frustrating and had a very hard time with figuring out how to deal with it. I guess I wanted to keep eating the same amounts, but apparently I couldnʻt and thatʻs where my frustration was [not to mention gaining weight]. I had made great progress, or so I thought, in mostly conquering my overeating - I worked on that issue for about a year or so and was finally able to not overeat most of the time Now, even though I wasnʻt eating until I was overfull, my body was still treating my intake as ʻtoo muchʻ.

The Japanese have a saying that is part of their cultural tradition, and one of the factors that makes them one of the healthiest group of people on the planet. Before eating, they say "Hari hachi bu" which is translated as ʻeat only until 80% fullʻ. I had also read Harvey and Marilyn Diamondʻs book "Fit for Life" many years earlier and I remember on one of their pages they had written "Do Not Overeat" a LOT of times. They certainly were stressing the importance of not stretching oneʻs stomach, as well as keeping portions smaller.

I donʻt consciously think "Hari hachi bu" before I eat, but I did finally learn two things from my struggle with weight gain:

1) sometimes it is biomedical. I went to a doctor who focuses mostly on anti-aging medicine, but who also is very knowledgeable about the issues with thyroid testing [that information could be explored in a lengthy article all in itself!]. She determined that I needed a mixture of T3 and T4 to get my thyroid hormones back into balance, and that this was one contributing factor to my weight gain.

2) I finally learned [I ʻgot itʻ] that I could no longer eat the same portions as just a short time before my weight gain started. I finally ʻgotʻ that I needed to start eating smaller portions. In particular, my salads had to be smaller. When I eat my smoothies, I need to eat/drink less amount of them at one time. This does relate to the concept of the 80% rule that many Japanese follow. I think it is an excellent one for just about anyone to follow, especially as the metabolism changes as we get older [as it does for just about everyone].

The psychological and attitude adjustments were harder for me to make than changing my portion size. For whatever reason, I ʻhadʻ to go through the struggle of finally ʻgettingʻ that I could no longer eat the same amounts. Perhaps if I had known then about the 80% rule, I might have elected to adopt that practice rather than struggle for such a long time [probably about a year] with my portion size. Maybe it would have helped me get to the ʻaha!ʻ moment faster; but then again, maybe not!

I encourage folks to give the 80% rule a try, especially if you are struggling with weight gain. Instead of eating until you feel full [it takes a little while for your body to recognize that you have had enough, and at that point, youʻve probably eaten ʻtoo muchʻ], eat until you feel 80% full. It also helps to make the portions on your plate, or in your bowl, smaller. America has become the land of ʻsupersizeʻ so this, too [smaller portions], may take some practice and mindfulness. But, if I can do it, you can too! For most of the last decade, I can say that probably 90% to 95% of the time, I do not overeat [potlucks are one of the hardest places to not overeat for me, so I tend to avoid them, although not all of the time]. I also prefer to eat my last meal as early in the evening as I can so that I do not go to bed full. Going to bed full now feels very uncomfortable to me, and makes it harder to fall asleep. My weight has also been pretty steady in the last eight or nine years. I usually get my thyroid hormones tested annually, to see if any adjustments are needed in the compounded prescription I take.

These practices take time, patience and perseverance to put into place and make them regular habits. Build in some rewards and motivators for yourself. I know that one practice that some use to remind them of their developing new habits is to wear a wristband, which serves as a reminder to continue working on their new habit or habits. I have been thinking about this wristband idea to develop more of an ʻattitude of gratitudeʻ as I think I could use more of that in my life. So, I plan to get one and test it out. Some people really like apps on their mobile phones. Use whatever works!

What about you? What methods do you employ to eat more healthily? Do you struggle with weight gain? Does it seem that your metabolism is changing? If so, perhaps some of the above will be helpful to you. And, sometimes seeing a doctor and having some blood tests done is also very beneficial. When I found out that part of my struggle included biochemistry that was out of my control [and therefore, I could stop feeling ʻbadʻ about it], that really helped me get to a new level with my portion size. Share your stories on this topic if youʻd like!

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Markus video on weight loss

Did you know that there is essential fat?

Is there such a thing as a healthy person who is obese? Some say yes!

Can having a bigger waist size be a good thing? Apparently, yes

The Fat is Fit [or it could be] Paradox

The 80% Rule: One way to maintain or reduce weight

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