March Nutrition Clinic: Weight Loss

Monday March 19th, 6-7pm

The Woodmark Hotel, Carillon Point

Individualized calculations for weight loss, nutrition tips & tricks, exercise expertise from Amanda McVey from Fly Fitness, optional measurements (weight & body fat%)

$20 per person, RSVP required

Ashley@crave-health.com or (425) 828-0100

See you there!

Read More

four Elements to Think about in Health-related Excess weight Loss Surgical treatment Tourism

One particular of the most influential Factors of Health-related tourism, driving 1000's of United States residents to one more nation, is that it significantly less highly-priced. But expense is just One particular of the necessary Elements to Give consideration to in traveling to one other nation to preform Excess weight loss Surgical treatment. There are also 4 Variables and concerns A single should be conscious prior to traveling to an additional nation: Travel, Place, Hospital and Physicians, Health-related Employees and Service.

Travel

Though traveling to one more nation it is essential to Give consideration to the charges, positive aspects and hazards of traveling. Even though most Excess weight loss Surgical treatment facilitators has created arrangements with travel providers, there are some facilitators who count on the patient to conduct all the travel arrangements. When the price of possessing Excess weight loss Surgical treatment in an additional nation is 1000's of dollars much less, travel charges can rapidly eat up cost savings. Atmosphere up travel arrangements can be worrisome and decrease the expense financial savings.

Place

When traveling and the Area are associated in the identical element as expense. There is the concern for security While traveling to one more nation. When quite a few areas outdoors of the United States advertise a risk-free surroundings for sufferers for their Surgical treatment and recover. It is suggested you do your very own exploration. If the Place is risky, it could possibly be wiser to have the Surgical treatment executed elsewhere.

Hospital

Despite the fact that preforming a serious surgical operation which includes Excess weight loss Surgical treatment, it is warranted to have the most beneficial Health-related technologies accessible. Whilst United States hospitals are recognized for their advanced Health-related hospitals, other nations may perhaps lack regulation and the funding for advanced Health-related technologies. The Joint Commission Global (JCI) is a worldwide non-profit Company that accredits hospitals globally that meet the highest global requirements. Getting your Surgical treatment carried out in a JCI accredit hospital is a wise selection.

Medical professionals, Health-related Employees, Service

Arguable the most necessary aspect in deciding to travel to yet another nation is the Surgical treatment physician. Despite the fact that you will need to continually test to study testimonials and check out up on the physician, quite often selecting adverse reputation is more difficult. The Health-related Employees at the Hospital and the Service is also an significant factor for the general high quality of the surgical process. There are web sites you can use to help your search, the Global Enterprise Bureau can check out up on providers and hospitals you use Even though deciding Health-related tourism.

A different wonderful resource is previous encounter, obtaining individuals who have undergone the Surgical treatment you have accomplished under the exact same physician, hospital and Excess weight loss Surgical treatment facilitator. This can be tougher, considering that the suppliers will probably only advertise results stories, but you can browse forums which includes ObesityHelp.com. One other avenue is the all round reputation by Physicians, institutions and accrediting boards.

Taking into account do your Excess weight loss Surgical treatment in yet another nation can be a scary Location, but taking these suggestions can conserve and minimize tension of the procedure.

This post was written by Nathan Richardson from Ready4AChange, which supplies Excess weight Loss Surgical treatment resource such as Excess weight Loss Surgical treatment Prices, accomplishment stories, facts about the surgeries and far more.

Read More

Mindful Eating

Most of the patients that we see as dietitians struggle with mindless eating on some level. Whether its a severe case of checking out and eating a whole bag of chips, or minor, like coming home from work and going directly to the fridge or pantry. Crave Health intern Alyssa Rieser is going to help you understand the why behind mindless eating.

-Ashley

Have you ever had the experience of eating while under stress - after an argument or rushing to work in the car - and afterwards noticed some digestive upset? Maybe you had a bellyache, felt like your food was “stuck”, or experienced acid reflux. Or maybe you felt completely unsatisfied and were compelled to continue eating past fullness. We’ve all been there before, mindlessly wolfing down our food or eating when in a negative frame of mind. It’s usually followed by poor digestion and discomfort. We know that stress has an impact on health, but too often underestimate the extent of its impact on the digestive system specifically.

Let’s examine what happens on a biochemical level when we eat during a stressful state.

The sympathetic nervous system tells the body to shut down digestion and redirect its energy to other parts of the body for “fight or flight”. The body undergoes many changes occur at this point, including:

• Decreased nutrient absorption increased nutrient excretion

• Increased levels of serum LDL cholesterol (the "bad" cholesterol) and triglycerides

• Decreased gut flora populations (healthy gut bacteria)

• Delayed or increased gastric emptying time

• Increased oxidative stress and inflammation

• Decreased muscle mass

As if that weren’t bad enough, chronic low-level stress is associated with increases in cortisol and insulin, hormones in the body that decrease calorie-burning, increase weight gain, and prematurely age the body.

Yikes! I know this is bad news, but don’t let it stress you out too much yet. By altering your approach to mealtimes you can immediately reap the benefits of better nutrient assimilation, smoother digestion, and a faster metabolism.

Termed eating mindfully, it involves slowing down at mealtimes and cuing in to how you feel on an emotional and physical level. Some of the other benefits of mindful eating include reducing overeating, being satisfied with less, and developing a more joyful relationship with food. A registered dietitian can work with you to not only improve what you’re eating, but how you’re eating. Here are some tips to get you started:

• Make your eating environment peaceful and beautiful - light candles, sit beside a window or outside, place a bouquet of flowers on the dinner table.

• Avoid distractions - put away work, turn off the television, and eat away from the computer. This is not the time to multitask.

• Take 3 slow, deep breaths before beginning a meal to set a slow, relaxed pace. Pay attention to your breathing throughout the meal, reminding yourself that oxygenation helps fuel digestion.

• Practice gratitude. Begin your meal by saying grace or having a moment of silence to acknowledge the nourishment you are about to receive.

• Place your fork or spoon down between bites and chew each bite thoroughly.

• Savor each morsel of food, paying attention to texture, flavor, and any sensations that arise.

• Share your mealtimes with others. Make this a time to enjoy the company of your loved ones. Studies show that families that eat together are closer and experience a greater sense of well-being.

• Choose quality over quantity. Prepare meals with the freshest, highest quality ingredients you can afford.

• Get in the kitchen. Cooking is a powerful way to develop a more positive relationship with food. When we nourish ourselves and others, we derive more satisfaction from eating.

If you’re interested in learning more about eating mindfully, the following books are a great place to start: The Slow Down Diet by Marc David, Intuitive Eating by Evelyn Tribole, and Eating Mindfully by Susan Albers, Psy.D.

by: Alyssa Rieser

Read More

The Missing Piece

Okay I know I said there is no "secret" to weight loss or health, and there isn't. But this is the closest thing to a secret mostly because dietitians know about it and most other people don't - its the missing piece that 90% of people don't understand.

• Its why Ive seen people cut their calories dangerously low and workout like crazy and still not lose weight.
• If you don't do it, your risk of Type 2 Diabetes increases.
• Its the reason some people are starving throughout the day even though they eat and eat and eat.
• Its the cause of mood swings, irritability and even nausea.

Ready?

Being healthy encompasses 2 parts.

1) Calories in, Calories out.
Everybody knows this one. Eat less, move more. Makes sense.

2) Balance and Pattern.
Nobody knows this one. What to eat and when to eat it. This is "the secret".

Throw out all the information in your brain that you've read about random food-pairing, not eating after a certain time, snacking is bad, etc, etc. Because all that's going to do is confuse you.

In the simplest way I can think of to say it: "Don't Eat Carbohydrates Alone."
That can be taken 2 ways, either don't eat just carbohydrates (which applies since you need variety in your diet) and also the way in which I meant it "never eat a carbohydrate food by itself, it needs a pal - Protein or Fat - to go with it."

Why?
Because carbohydrates are the one food group responsible for spiking your blood sugar levels. Carbohydrates are also the preferred source of fuel for your brain and your organs - meaning they are IMPORTANT and you NEED them! Don't cut out carbs, you'll just end up grumpy and dumb. First of all carbs are just anything that contains sugar (basically) whether its natural sugar, refined sugar, starchy sugar. Its a carb. (hint: anything that ends in "-ose" is a sugar. Lactose, Fructose, Maltose, Dextrose, Glucose...) Which makes carbs a confusing food group. Because that puts cupcakes and apples in the same group.

So when you eat a carb, your blood sugar levels (glucose) goes up. Your organs (Liver and Pancreas) are responsible for keeping your glucose levels within a nice little stable window. But high intakes of carbohydrates all at once (huge portion sizes or a very concentrated source of simple carbohydrate like desserts/candies, fruits, honey) can spike your glucose levels very fast and very high, making your organs work double-time to try and stabilize them. Too much of this and your organs will grow tired and burn out - causing a little disease we like to call Type 2 Diabetes - thats right, its not just about overweight anymore. Now its not the carbs that cause the disease, its because you're eating too many and eating them all alone.

Riddle me this... "What goes up, must come _________?"

When your glucose level spikes that high, that fast its going to come crashing down. The rate at which it falls and how low it falls causes your body to panic. So the body signals you to do what? Bring it back up again. And what brings your blood sugar up again? Carbs. Welcome to the vicious cycle of sugar and carb cravings, all day hunger and eventual Pre or Type 2 Diabetes.

Adding the protein or fat with the carb causes the blood sugar to come down nice and slow so that you dont get the fast crash or the low dip.

How?
Easy fix! Always eat a carbohydrate with a protein or a healthy fat.

Good Ideas:

• Fruit (C) + Nuts (F)
• Fruit (C) + Cheese (P)
• Rice (C) + Salmon or Chicken (P)
• Pasta (C) + Meat Sauce (P)

Bad Ideas:

• Cereal (C) + Milk (C)
• A piece of fruit alone for a snack
• Pasta (C) + Marinara (C)
• Toast (C) + Jam (C)
• Yogurt (C) + Fruit (C) + Granola (C)

For more specifics see my post on "The Plate Model" which outlines this concept in more depth with a visual...http://crave-health.blogspot.com/2009/02/portion-sizes-vs-serving-sizes.html

Eating with this balance and making sure you don't go more than 4 hours without eating will dramatically change your life and will also improve the way your body digests and metabolizes. Pretty soon you'll be a fine tuned machine :)

Some hidden gems to try: (and no I don't get paid for promoting brands these are just ones I happen to like that I'm sharing with you as a friend!)

Great balanced snack all in one: Flavored Greek Yogurt

Good fast breakfast protein: MorningStar Veggie Sausage Patties

I swear they don't taste like soy/beans/vegetarian products.

Awesome with some peanut butter on them: Lundberg Brown Rice Cakes

Now get out there and conquer your day!

Blessings, Ashley

Read More

Dieting

National Nutrition Month 1st Hot Topic: Dieting.

In all honesty, the most frustrating thing about being a dietitian and having all of the knowledge I have in my brain about food, body chemistry, physiology and metabolism, is knowing in my heart of hearts that there is no secret. There is no secret to losing weight, gaining weight, or even to being healthy. The big picture is one that everyone already knows – eat with balance, variety and moderation – and move your body. SO FRUSTRATING!

The second most frustrating thing is something that happens to me a lot when I am out in public without my “Food Police” uniform on (I’m just kidding I don’t really have a uniform, but it sure feels like it sometimes when you sit in my office – sorry about that). People always ask “so, what do you do?” and sometimes I’ll tell people right off that bat what I do but other times I’ll go ahead with an answer like “Oh, I’m in healthcare” or “I own a small business”. Just to avoid the following scenario:

Example Person: “So what do you do?”

Ashley: “I’m a registered dietitian”

Example Person: “Oh my gosh that’s so cool! Nutrition is such a passion of mine, I study everything I can about it on the internet and gosh you should see my bookshelf. I have every book by Dr. Oz and subscribe to a bunch of different health magazines…I’m actually in the middle of this cleansing detox right now and besides starving and not being able to think straight its going great! Have you ever heard of the blood-type diet? A girlfriend of mine said it makes so much sense….”

Ashley: (thinking) Shoot me now.

Let me just go ahead and put this out there: DIETING DOES NOT WORK. I don’t care if Doctor so-and-so wrote it, and I don’t care if your BFF lost 38 lbs in one week – it’s not healthy, it won’t last, and it’s a dangerous shortcut that you’re taking because you are lazy. Sorry, but that’s the truth and I’ll be the first one to smack you across the face with it. Figuratively speaking.
Click on the link below, its a timeline of all the "Fad Diets" and its pretty fun to look through: Let’s take a look at just how long “diets” have been wowing the world…

http://old.eatright.org/videos/nnm/timeline.swf

There are a lot of brilliant minds out there; don’t you think that if there was some secret we would’ve figured it out by now? I mean we have phones that we stick in our ears and can talk to people in Tokyo if we want. Grow up Peter Pan, Count Chocula, I want to be cowboys from Arizona or pimps from Oakland, but it's the fourth quarter of the big game and you're talking crazy.

Bottom Line: Diets don’t work. Move your body (if you don’t know how, ask a personal trainer) and eat right (if you don’t know how, ask.)

Blessings!

Ashley

Read More

New Year’s Resolutions: Accountability

Accountability Holds You to Your Goals

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, maintain your weight or get into the gym more. At your local gym, I’m sure you’ll see a very busy January! But what happens after January? What happens as we get into March, April and finally summertime? Nothing. Most New Year’s resolutions are short-lived. We tend to get really excited and fired up at the beginning but then we lose our steam. Our lives get busy, we lose interest, etc. If there is one thing that you can add on to your New Year’s health resolution this year its accountability.

Keeping up with and monitoring progress toward your goals is the only way to get there. Checking in, talking it over and having someone help you out if you get stuck, burn out or just need a new road to get there is so important! If the saying “you are what you eat” is true, then I’d like to introduce you to the Doctors of the future, Registered Dietitians.

A Registered Dietitian (RD) is different than a “Nutritionist”. The term “nutritionist” in most states is not a regulated term, meaning that anyone can claim to be one. An RD must have a Bachelor of Science degree from an American Dietetic Association (ADA) accredited university, they must have completed a supervised practice internship (much like a medical residency) at a medical center or hospital and then they must pass the RD Exam. Only then can they be called a Registered Dietitian. Think of it this way, “RD” stands for “Real-Deal.”

Did you know that most insurance companies will cover sessions with a Registered Dietitian? If you have a certain diagnosis codes like high cholesterol, diabetes, overweight, anorexia or even pregnancy or depression, they may cover unlimited sessions per year! But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!
Here’s to a New Year, and a New You!

Blessings,

Ashley

For a list of RD's in your area, please use the link to the right "Find a Nutrition Professional" which will lead you to the ADA website to search by zipcode, specialty, etc.

Read More

Top 5 Best Uses of Your Time and Money for Health in 2010

Stop Throwing Away Your Money on Useless Healthcare Solutions...

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, get in the gym more, actually get your 2 dental cleanings a year…whatever it may be there are lots of “black holes” of healthcare out there that can drain your time and your money, getting you nowhere close to your health goals. Here are some that you should focus on in 2010…

1) 4 Sessions with a Registered Dietitian: $80-150 per session (less with package deals)
Most insurance companies will cover sessions with a Registered Dietitian if you have a certain diagnosis codes. That can be something like high cholesterol or overweight or even pregnancy or depression. But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!

2) Consistent Meetings with a Personal Trainer: $40-$80 per session (less with package deals)
Three times a week, once a month, I don’t care. If you don’t have a set appointment with someone who’s going to push you and tell you exactly what to do, you probably won’t make it to the gym. Most of us walk into a gym and have no idea what the settings the machines are supposed to be on or even how or which weights to lift. Cardio is safe, but for overall health it’s proven that you need a mix of cardio and strength training. Hint: Make sure you choose a trainer that actually went to college for exercise physiology! Now-a-days you can get a “certificate” online, so be careful and ask the right questions when picking your drill sergeant, oops, I mean trainer.

3) A GOOD pair of running shoes: $60-$200
Your feet support your legs, your back, and your posture and are the first things hitting the ground in the morning. They need customized support based on how your foot is shaped and the way you walk. Colleen Prince, an avid runner and finisher of the Boston Marathon says “Think of your running shoes as a cost saver, if a new runner purchases properly fitted running shoes they help prevent injuries saving the hassle of doctors, massages, physical therapy and time. Every large city has running specific stores with enthusiastic runners who know how to properly fit new runners and veteran runners with the best shoe for their gait.” Check out your local running store and contact a podiatrist for more information on approved running shoes or to be evaluated for pain you may already be experiencing.

4) An Electric Toothbrush: $80-$150
Clinical studies show that some electric toothbrushes can reduce plaque and gingivitis from 1-4% compared to a manual toothbrush after just 4 weeks of use. Oral health tends to be an aspect of our health care that we overlook. Brushing consistently and regularly is key but maybe having a brush that does most the work for you would make you actually look forward to brushing! In fact, according to University of Chicago internist and anesthesiologist Dr. Michael Roizen, keeping your gums and teeth healthy by consistently brushing and flossing can add about 6.4 years to your life!

5) Fill your Health Care FSA (Flexible Spending Account)
So many people do not know about this option! The deadline to fill your FSA’s is around the end of November for the following year. Meaning, you would’ve needed to fill your FSA in November 2009 for the year of 2010. That money can be used on things deemed “medically necessary” which most doctors will surely help you with if you need to lose weight, get your cholesterol down, etc. Dietitian and training sessions can be covered, certain supplements can be covered and also any extra medical expenses that come up during the year unexpectedly. Using this money will save you down the line since contributions to your FSA come out of your paycheck before any taxes are taken out.

Happy New Year - Let 2010 be the year you get healthy and stay healthy!

Blessings,

Ashley

Ashley A Harris, RD, CD is the President and Practicing Dietitian for Crave Health, a Private Practice Clinic in Kirkland, WA.

Read More

Alcohol Part Three: The Freshman Fifteen

Alcohol Part Three: The Freshman Fifteen

Disclaimer: I am in no way condoning underage drinking. It is against the law to consume alcohol under the age of 21 in the US and I support that fully. Its no secret that kids across our nation are drinking underage and most of that increase coming during the college years. This phenomenon called the "Freshman Fifteen" is a topic of health concern that I feel comfortable addressing; but in no way do I encourage or support someone under the age of 21 consuming alcohol. Got it?

"The Freshman 15" is a term that is used to describe the "supposed" 15 lbs that a freshman student gains in their first year of college. Now is this scientifically proven? No. It could be more like the Freshman 5 or the Freshman Minus-10...it all depends on the person going to school. My weight fluctuated down my freshman year and then up my sophomore year - again, it just depends on the person. BUT, what we cant deny is that it is obvious with many students that come back from school their first year, that they have gained weight. Maybe not 15 lbs, but something noticeable. So, what is the deal with this weight gain?


Well, there are many many factors that set up a young college student for an unhealthy lifestyle:

• lack of sleep / crazy sleep patterns
• lack of funds for healthy food / fast food intake
• skipping meals due to classes or studying
• eating out on dates (seriously this one is sneaky but its true!)
• and last but not least, increased alcohol intake

If you think about it, these factors in college all add up to a huge lifestyle change and point of transition, and most of them are not healthy ones for the physical body! Lets talk about each of these points more in detail...


1) Sleep.
Most people don't know this, but sleep is a HUGE factor in our body's state of health. This is one of the hidden reasons behind why adults cant seem to lose weight even though they are exercising and eating right. The fact is, that hormones are regulated during our sleep patterns and there are 2 specific hormones that deal with weight: Leptin and Ghrelin. Leptin (greek: leptos = thin) is the hormone that signals our brain to tell us that we are full. This feeling of fullness is called "satiety". Not "Im so full I feel like I want to explode" - that is an unhealthy form of fullness. Ghrelin does just the opposite - ghrelin tell us that we are hungry.


In a study done out of Stanford University (This one is for you Tyler) they were able to demonstrate a relationship between sleep and metabolic hormones stating, "...where chronic sleep restriction is common and food is widely available, changes in appetite regulatory hormones with sleep curtailment may contribute to obesity." Did you know that people who sleep 2-4 hours per night are 73% more likely to be obese than normal sleepers? Interesting how this ties in with college life. In fact, the study showed a 14.9% increase in ghrelin (hunger) and a 15.5% decrease in leptin (fullness) in people who consistently slept for five hours compared with those who slept for eight!


This means that....

2. Funds - Fast Food is cheap.
This topic ticks me off more than any other topic out there. It is absolutely maddening to me that when you drive through fast food places, the burger or tacos is a dollar and to add apples instead of fries is an extra charge. Are you kidding me??


This is one of the biggest excuses I hear as to why someone isnt able to "eat healthy". Because its just too expensive. Now, in some cases, yes the organic produce can be expensive (a post on organics and if its worth it is coming soon), but there are plenty of things you can buy for cheap that will last you a long time and are healthier choices than the drive thru. Here are just a few examples:

• Grains. Dried beans or grains in the bags at the bottom of the aisles are sometimes under a dollar, and usually wont be much more than a dollar. There are plenty of servings for one in that bag of brown rice or black beans, it just takes time to cook them (unless you have a pressure cooker or rice cooker of course).
• Fruit and Veggies. Fresh or frozen, there is always produce that is on sale for __cents per pound. Make sure you actually eat it and it doesnt rot on your counter and its worth the money. If the fresh is too expensive frozen produce is just as good if not better! Produce is frozen soon after being picked so the vitamins and minerals remain in the fruit/veggie. Sometimes fresh produce (if not bought locally) can be on a truck for weeks before ending up in the store, meaning those nutrients have been fading that whole time.
• Cans. Canned beans, olives, mandarin oranges, etc is a great way to round out a meal cheaply. Just rinse the contents with water before eating to take care of the excess sodium issue and with mandarin oranges try to find brands that are canned in their own juice or water - not heavy or light syrups.
• Eggs. A dozen eggs are just a couple bucks - you can do scrambles, egg sandwiches, eggs salads, breakfast for dinner, etc. Great source of protein.

3. Meal Times.
College is CRAZY for timing. You cant help what classes you get or when you need to leave to make it to class on time. Sometimes you'll have back to back classes for 5 hours and other times you'll have class right in the middle of normal meal hours and even at night. So you know what this means? Planning and organization.


You should never go more than 4 hours without eating max. The metabolism feels more comfortable when it gets a little nourishment throughout the day rather than having 2-3 big meals with lots of time in between. If you go long enough without eating the body can slip into a panic mode and think its "starving" in which case it begins to store nutrients (and protein, fat, carbs) in case you need it. The human body works for survival remember, and it is going to do everything it can to prevent the worst.


Create an emergency pack to keep in your dorm, backpack/purse, pantry, office, etc. Have non-perishable items in there that include protein, produce, carbohydrate and fat. Examples: foil tuna packs, crackers, mandarin orange cups, whole oranges or apples, beef or turkey jerky, raw nuts/seeds, dried fruit, etc. This way youll always have a healthy alternative when you start to come up on 4 hours without eating. This will prevent a run to a drive thru or unhealthy food choice.


4. Dating.
You meet lots of really cool people when in college and around the college age, so naturally youll be eating out with someone you like. Restaurants cook for flavor, not for health. This means that no matter what you order its going to have more fat or calories in it than you think. Thats okay, just make some smart choices. Always ask for dressing on the side, extra veggies and a to-go box. Arrange your plate to look like the plate model (refer to previous blogpost: http://crave-health.blogspot.com/2009/02/portion-sizes-vs-serving-sizes.html). And make sure you watch how much of that bread or chips you take before the food even comes! Dont be afraid to modify and substitute your order, so many people do this now that restaurants are used to it and dont mind at all. Plus, it might show that person you like across the table that you are confident and can take initiative :)


5. Alcohol.
Like we said before, alcohol has calories. About 100-150 per drink. Most people dont have just one either. So you need to weigh your options, whats really worth it?


The biggest thing Ive seen students do is "save up" their calories for the drinks in the evening. HUGE mistake. Do not do this. You are basically starving your body all day, creating a storage of nutrients, and then adding a toxin into the body afterwards, creating more storage of nutrients. You will get sick if you do this and will also increase your risk for alcohol poisoning. So DO NOT DO THAT!


The craziest thing that tends to happen after a night out drinking is the urge to hit the drive-thru on the way home. Most everyone who has been drinking that night will probably beg the designated driver to hit whatever local fast food place is open on the way home. This happens with guys, girls, after a few drinks or a lot, and theres a physiological reason for this crazy craving at 2am.


The liver is the organ that is responsible for metabolizing toxins in the body. Alcohol is considered a toxic substance to our body - crazy that we still consume it huh? The liver is also responsible for regulating our blood sugar levels, along with the pancreas. The pancreas produces insulin - a hormone that brings blood sugar levels down - and the liver breaks down food into glucose and pulls glucose from storage (making blood sugar levels go up) in order to keep that blood sugar balance with the insulin. Okay cool, so the pancreas produces insulin to make blood sugar levels go down and the liver sends glucose to make the levels go up - they work together to balance. The only problem is that the liver can only do one thing at a time....and what do you think the livers' priority is when a toxin enters the body? Yeah, it works to get the toxin out of there first. That means that it stops sending glucose...but the pancreas is still sending insulin....uh oh. This creates a drop in our blood sugar levels. A drop in blood sugar signals the brain that we need glucose, and our body is smart enough to know that we can get glucose fastest from carbohydrates! Which is why some people experience strong sugar cravings without alcohol, but also explains why we get "hungry" when we drink. Its a false hunger. And when you drink without eating those levels drop even faster.

A simple fix is to eat when you drink. Paring alcohol with adequate protein and carbs will help keep your blood sugar levels stable. And if you didn't eat and are experiencing that hunger, rather than that double cheeseburger at 2am, go home and drink 6oz of orange juice and wait 10 mins. Your blood sugar will slowly come up, making you feel much better. You don't need more than 6oz, and you'll probably also need a lot of water! If you can avoid this drive-thru thing every time you drink, I bet you wont gain weight. If you follow all these guidelines and be sure to get your exercise in for heart health, you'll be in great shape all the way through that freshman year.


Blessings,
Ashley

Read More

Alli and Liver Damage New Reports

The FDA issued a news release this morning regarding safety investigations into Alli (Orlistat) the "only FDA approved weight loss pill" due to reports of liver damage.

The FDA's News Release is copied below.

Just goes to show that we need to be using our common sense when it comes to weight loss - I know nutrition and exercise isn't what consumers want to hear, but when you try to take the easy route with a quick-fix diet or pill, you are taking some major risks.

See my previous blogpost on weight loss pills/aids for more information on this topic.
http://crave-health.blogspot.com/2009/05/lose-weight-burn-fat-and-build-muscle.html

FDA NEWS RELEASE
For Immediate Release: Aug. 24, 2009

Media Inquiries: Siobhan DeLancey, 301-796-4668, siobhan.delancey@fda.hhs.gov
Consumer Inquiries: 888-INFO-FDA

FDA Issues Early Communication about Ongoing Safety Review of Weight Loss Drug Orlistat
Review includes both prescription drug Xenical and OTC drug Alli
The U.S. Food and Drug Administration announced today that it is reviewing adverse event reports of liver injury in patients taking the weight loss drug orlistat, marketed as the prescription drug Xenical and the over-the-counter medication Alli.

Between 1999 and 2008, the FDA received 32 reports of serious liver injury in patients taking orlistat. Of those cases, 27 reported hospitalization and six resulted in liver failure. Thirty of the adverse events occurred outside the United States. The most commonly reported adverse events included yellowing of the skin or whites of the eyes (jaundice), weakness, and stomach pain.

The FDA is reviewing additional data submitted by orlistat manufacturers on suspected cases of liver injury, and the issue has been discussed at the FDA’s Center for Drug Evaluation and Research Drug Safety Oversight Board.

“The issues here are complex, but FDA has benefited from the input of the Board, including comments from representatives from three FDA Centers and several other Agencies in the Department of Health and Human Services,” said Steven Osborne, M.D., executive director of the Board.

The FDA’s analysis of these data is ongoing, and no definite association between liver injury and orlistat has been established at this time. Consumers taking Xenical should continue to take it as prescribed, and those using over-the-counter Alli should continue to use the product as directed.

Full text of the Early Communication about an Ongoing Safety Review can be found here. The Early Communication is a risk communication tool used by the FDA to inform the public about its ongoing safety reviews of drugs. The FDA will release its findings on orlistat as soon as the review is completed.

Consumers who have used orlistat should consult a health care professional if they experience symptoms possibly associated with development of liver injury, particularly weakness or fatigue, fever, jaundice, or brown urine. Other symptoms may include abdominal pain, nausea, vomiting, light-colored stools, itching, or loss of appetite.

The FDA urges both health care professionals and consumers to report suspected side effects from the use of orlistat to FDA's MedWatch Adverse Event Reporting program either online, or by regular mail, fax, or phone.
-- Online
--Regular Mail: use postage-paid FDA form 3500 and mail to MedWatch, 5600 Fishers Lane, Rockville, MD 20852-9787
--Fax: 800-FDA-0178
--Phone: 800-FDA-1088
http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm180057.htm

Be Careful and PAY ATTENTION!!!

Blessings,

Ashley

Read More

Lose weight, burn fat and build muscle!

Those are the kinds of claims that attract people...see you're reading this aren't you?

This article is actually about Diet Pills. I'll give you the secret to losing weight, burning fat and building muscle at the end of the article.

First of all, for anyone that has ever taken a diet pill or even thought about taking a diet pill, let me tell you this: you are smarter than that. If no one ever instilled in you that you are an intelligent and wonderful human being, let me be the one to do it. You are beautiful (or handsome for the fellas), just the way you are, and you are smarter than that.

Second of all, despite what you might think, doughnuts or whatever you choose to eat too much of, do not go directly to your thighs. Seriously, they just don’t. It takes many doughnuts, and many reactions inside the body, to put cellulite on your legs, or excess weight on your body. It takes time for that to happen. So you are severely insulting your own intelligence, and mine, when you go to buy a pill (or ask me to prescribe you one), that will “melt away the fat” overnight. Let me just show you some of the awesome claims of real diet pills: Please note the sarcasm…

“It works like magic, but until recently it was not available to the public…Lose 10 pounds in 10 days, Guaranteed!”

Seriously? Like we’ve been hiding the secret formula and just now released it?

And really, the only way you’d lose 10 pounds in 10 days is if you catch a bad case of

food poisoning.

“Weight loss breakthrough! Fast. Effective. Safe.”

According to whom? And if that was true, why do we still have an obesity problem?

“Worlds strongest fat-burner!”

Wow, the worlds strongest? I can’t believe there is a pill that just burns fat…

“The only FDA approved OTC pill! NO SIDE EFFECTS!”

Yeah, I went there. And no, I don’t approve…even if the FDA does.

“The hottest extreme biochemical fat-burning agent is finally here. Now is the time for you to get absolutely ripped beyond belief with this scientifically advanced formula.”

HAHAHAHA! I can’t even think right now I’m laughing so hard…

“From frumpy to FANTASTIC! _______ isn’t a piece of clothing or a fashion accessory, in fact it will make you look better!”

Being seen with this bottle of crap will in fact make you look stupid.


Ok, ok, all joking aside, diet pills are not only idiotic, but they are very dangerous. As many of you probably heard, Hydroxycut was recalled by the FDA recently following the DEATH of a 19 year old male, and 23 other reports of liver damage, seizures; cardiovascular disorders; and rhabdomyolysis, a type of muscle damage that can lead to other serious health problems such as kidney failure.

And I’m sure you all remember Ephedra, an ingredient in many diet pills in the past, was also banned by the FDA following serious health issues and death. An Orioles pitcher, Steve Bechler, died from complications related to ephedra.

Taking diet pills is like taking crack, and even Whitney knows that crack is whack. Diet pills are filled with stimulants, “natural” weird forms of ingredients all put together to act like stimulants, and tons of caffeine. THEY ARE BAD FOR YOU AND DO NOT WORK.

Losing excess weight or toning areas of your body that you aren’t happy with is going to take hard work and patience. The weight didn’t come on overnight, so it won’t come off overnight either. Sorry, I know “Hard work and slow, steady progress for effective weight loss” isn’t as sexy or exciting as some of those claims up there, but it’s true. So instead of wasting $90 bucks on something that might kill you, why don’t you use that money to invest in yourself by seeing a dietitian, or buying yourself that “expensive” produce you always claim you cant afford…

You are an intelligent and wonderful human being, and I care about you. Yes, you.

Blessings,

Ashley

Read More