Thursday, December 30, 2010

: Despite an abundance of evidence that diabetes can be prevented or delayed, many clinicians are failing to diagnose or treat patients with prediabetes.
www.medscape.com
Calcium and Heart Woes: Dr. Sandra Fryhofer's column, "Staying Well," offers practical advice for advising patients on calcium supplements, given the recent study on their associated risk for myocardial infarction.

Sunday, December 26, 2010

Sedentary Behavior Before Adolescence May Be Increasing

www.medscape.com
‎: A study shows low and declining levels of physical activity and moderate-to-vigorous-intensity physical activity and increasing sedentary behavior before adolescence.

Tuesday, December 21, 2010

Don't get taken for a ride.

Alternative health care is good to have around, but, much of what is being offered has little to no basis in science. Applied kinesiology to diagnose an allergy, or a deficiency is a good example. Buyer beware!

Friday, December 17, 2010

Avoid Food Poisoning Over The Holidays


Symptoms and causal agents.
Clinical Presentation
Potential Food-Related Agents to Consider
Gastroenteritis (vomiting as primary symptom; fever and/or diarrhea also may be present)
Viral gastroenteritis, most commonly rotavirus in an infant or norovirus and other caliciviruses in an older child or adult; or food poisoning due to preformed toxins (eg, vomitoxin, Staphylococcus aureus toxin, Bacillus cereus toxin) and heavy metals.
Noninflammatory diarrhea (acute watery diarrhea without fever/dysentery; some patients may present with fever)a
Can be caused by almost all enteric pathogens (bacterial, viral, parasitic) but is a classic symptom of infection with:
      Enterotoxigenic Escherichia coli
      Giardia species
      Vibrio cholerae
      Enteric viruses (astroviruses, noroviruses, other caliciviruses, enteric adenovirus, rotavirus)
      Cryptosporidium species
      Cyclospora cayetanensis
Inflammatory diarrhea (invasive gastroenteritis; grossly bloody stool and fever may be present)b
      Shigella species
      Campylobacter species
      Salmonella species
      Enteroinvasive Ecoli
      Enterohemorrhagic E coli
      E coli O157:H7
      V parahaemolyticus
      Yersinia enterocolitica
      Entamoeba histolytica
Persistent diarrhea (lasting > 14 days)
Prolonged illness should prompt examination for parasites, particularly in travelers to mountainous or other areas where untreated water is consumed. Consider Cyclospora cayetanensis, Cryptosporidium species, Entamoeba histolytica, and Giardia lamblia
Neurologic manifestations (eg, paresthesias, respiratory depression, bronchospasm, cranial nerve palsies)
      Botulism (Clostridium botulinum toxin)
      Organophosphate pesticides
      Thallium poisoning
      Scombroid fish poisoning (histamine, saurine)
      Ciguatera fish poisoning (ciguatoxin)
      Tetraodon fish poisoning (tetrodotoxin)
      Neurotoxic shellfish poisoning (brevetoxin)
      Paralytic shellfish poisoning (soxitoxin)
      Amnesic shellfish poisoning (domoic acid)
      Mushroom poisoning
      Guillain-BarrĂ© syndrome (associated with infectious diarrhea due to Campylobacter jejuni)
Systemic illness (eg, fever, weakness, arthritis, jaundice)
      Listeria monocytogenes
      Brucella species
      Trichinella spiralis
      Toxoplasma gondii
      Vibrio vulnificus
      Hepatitis A and E viruses
      Salmonella typhi and Salmonella paratyphi
      Amebic liver abscess
 Food Contamination
Definition
Food contamination refers to foods that are spoiled or tainted because they either contain microorganisms, such as bacteria or parasites, or toxic substances that make them unfit for consumption.
Purpose
Food contamination is a serious issue because it results in foodborne diseases that each year affect an estimated seventy-six million people in the United States, while leading to some 325,000 hospitalizations and 5,000 deaths. Hence, awareness of potential sources of food contamination is an important component of good nutrition.
Description
Food contamination can be microbial or environmental, with the former being more common. Environmental contaminants that can enter the food supply chain include pesticides, heavy metals, and other chemical agents. Many opportunities exist for food to become contaminated as it is produced and distributed. Toi start with, bacteria are present in the animals raised for food. Meat and poultry can become contaminated during slaughter through cross-contamination from intestinal fecal matter. Similarly, fresh fruits and vegetables can be contaminated if they are washed using water contaminated with animal manure or human sewage. During food processing, contamination is also possible from infected food handlers. Lastly, poor hygiene in the home is also a factor.
Bacterial food contamination
Many bacteria can contaminate food. The most common include the following:.
Campylobacter jejuni. Mishandling of raw poultry and consumption of undercooked poultry are the main causes of C. jejuni contamination
Cutting boards and food safety
         Type of boardsChoose either wood or a nonporous surface cutting board such as plastic, marble, glass, or pyroceramic. Nonporous surfaces are easier to clean than wood.
         Avoid cross-contamination Use one cutting board for fresh produce and bread and a separate one for raw meat, poultry, and seafood. This will prevent bacteria on a cutting board that is used for raw meat, poultry, or seafood from contaminating a food that requires no further cooking
         Cleaning cutting boards To keep all cutting boards clean, wash them with hot, soapy water after each use; then rinse with clear water and air dry or pat dry with clean paper towels. Nonporous acrylic, plastic, or glass boards and solid wood boards can be washed in a dishwasher (laminated boards may crack and split).Both wooden and plastic cutting boards can be sanitized with a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of water. Flood the surface with the bleach solution and allow it to stand for several minutes. Rinse with clear water and air dry or pat dry with clean paper towels
         Replace worn cutting boards All plastic and wooden cutting boards wear out over time. Once cutting boards become excessively worn or develop hard-to-clean grooves, they should be discarded
SOURCE: Food Safety and Inspections Service, U.S. Department of Agriculture.
(Illustration by GGS Information Services/Thomson Gale.)
Clostridium botulinum Bacteria producing a toxin in food responsible for botulism, the deadly paralytic nerve illness
Escherichia coli. A leading cause of food contamination. Based on a 1999 estimate, 73,000 cases of infection and 61 deaths occur in the United States each year. The E. coli0157:H7 strain is found in ground beef, raw milk, chicken, vegetables, and fruit.
Salmonella typhimurium Salmonella contamination. can occur in meats, poultry, eggs or milk products
Shigella The most common food that these bacteria can contaminate include: salads (potato, chicken, seafood, vegetable), raw vegetables, milk and other dairy products, and meat products especially poultry.
Staphylococcus aureus. Can be found in custard or cream-filled baked goods, ham, poultry, eggs, potato salad, cream sauces, sandwich fillings.
Vibrio cholera. These bacteria cause the well-known disease cholera that has caused many outbreaks all over the world. It can be transmitted by water or food.
Vibrio vulnificus. Free-living ocean bacteria that can cause food borne illnesses from contaminated seafood. Especially dangerous in the warm weather months when eating shellfish that are undercooked or raw.
Spoiled milk is also mostly caused by bacteria such as Lactococcus cremoris or Enterobacter aero-genes, that cause the milk to form long white strands.
Water contamination is usually due to the presence of three bacteria, E. coli, Clostridium perfringens, and enterococci, the bacteria normally found in the feces of people and many animals.
Parasitic food contamination
Parasites are organisms that lives in or on a host, and obtain nourishment without benefiting or killing the host. They enter the body through the mouth when contaminated food or drink is swallowed. There are many different types and range in size from single-celled, microscopic organisms (protozoa) to larger, multi-cellular worms (helminths) that can be seen without a microscope. Parasites that contaminate food include:.
Entamoeba histolytica. Parasite that causes amoebic dysentery, characterized by severe diarrhea. It is transmitted by contaminated water, and is often called “traveler’s dysentery” because of its prevalence in developing nations.
Giardia duodenalis. Microscopic parasite that can live in the intestines of animals and people. It is found in every region of the world and is one of the most common causes of waterborne and foodborne) illness
Cryptosporidium parvum. Microscopic parasite, a significant cause of water contamination worldwide. It is found in the intestines of many herd animals including cows, sheep, goats, deer, and elk.
Cyclospora cayetanensis. Single-celled, microscopic parasite. Little is known about this organism, although cases of infection are being reported from various countries with increasing frequency.
Toxoplasma gondii. Single-celled, microscopic parasite found throughout the world. Found in foods such as raw or undercooked meats, especially pork, lamb, or wild game, and in drinking untreated water.
Trichinella spiralis. Intestinal roundworm whose larvae may migrate from the digestive tract and form cysts in various muscles of the body. In the United States, infections are most prevalent where pork or wild game is consumed raw or undercooked.
Taenia saginatajsolium. Taenia saginata (beef tapeworm) and Taenia solium (pork tapeworm) are parasitic worms (helminths). They are now uncommon in the United States, although travelers and immigrants are occasionally infected.
KEY TERMS
Amoeba—A single-celled organism, many species of which live in free in water.
Amoebic dysentery—Disease characterized by severe diarrhea, caused by infection of the gut by Entamoeba histolytica
Bacteria—Microorganisms found in the environment. Bacteria can multiply quickly in food, and can cause foodborne illnesses. Not all bacteria are harmful: some are used to make yogurt and cheese.
Contamination—The undesired occurrence of harmful microorganisms or substances in food.
Cross-contamination—The transfer of harmful bacteria from one food to another, or also from hands to food.
Feces—Waste product of digestion formed in the large intestine. About 75% of its mass is water, the remainder is protein, fat, undigested roughage, dried digestive juices, dead cells, and bacteria.
Foodborne illness—Illness caused by pathogenic bacteria transmitted to humans by food.
Microorganism—A general term for bacteria, molds, fungus, or viruses, that can be seen only with a microscope.
Parasite—An organism that lives in or on a host; it obtains nourishment from the host without benefiting or killing the host. The parasites responsible for foodborne illnesses are mostly single-cell organisms such as amoeba, giardia, and trichomonas, while others have a worm-like appearance.
Pathogen—A disease-causing microorganism.
Precautions
Simple precautions can reduce the risk of contamination. For instance, meat left at room temperature promotes bacterial growth and refrigeration helps to suppress it. One can also be careful about eating certain foods. Eating raw meats and fish should be avoided as well as salads prepared in restaurants where meats and vegetables share a common surface during preparation.
The Mayo Clinic offers the following advice to prevent food contamination at home:.
Wash hands, utensils and food surfaces often. Keeping hands, utensils and food preparation surfaces clean can prevent cross-contamination, i.e. the transfer of harmful bacteria from one surface to another
Keep raw foods separate from ready-to-eat foods. When shopping, preparing food or storing food, keep raw meat, poultry, fish and shellfish away from other foods. This also prevents cross-contamination
Cook foods to a safe temperature. You can kill harmful organisms in most foods by cooking them to temperatures between 140°F and 180°F
Refrigerate or freeze perishable foods. Harmful bacteria can reproduce rapidly if foods are not properly cooled. Refrigerate or freeze perishable foods within two hours of purchasing or preparing them
Defrost food safely. Bacteria can reproduce rapidly on meat, poultry and fish at room temperature. To defrost food safely, tightly wrap meat, poultry and fish so that the juices do not drip on other food as they thaw in the refrigerator. Another method is to put the frozen food in a plastic bag and immerse it in cold water, changing the water every 30 minutes. The sealed food package can also be placed under cold, running water. Cook food immediately after defrosting
Use caution when serving food. Throw out any leftovers that have been at room temperature for more than two hours or in hot weather for more than an hour. If cold food needs to sit out for longer than two hours, use a tray of ice under the food to keep it cold. If hot food must sit out for longer than two hours, use warming trays to keep the food hot
Throw it out when in doubt. If you are not sure if a food has been prepared, served or stored safely, throw it away
Know when to avoid certain foods altogether
Interactions
Food contamination usually causes abdominal discomfort and pain, and diarrhea, but symptoms vary depending on the type of infection. Transmission usually occurs via the fecal/oral route with the ingestion of the pathogen present in the contaminated food. After they are ingested, there is a delay, (incubation period) before symptoms appear, that may range from hours to days, depending on the organism. During this period, the microbes pass through the stomach into the intestine, where they start to multiply. Some types stay in the intestine, others produce a toxin that is absorbed into the bloodstream, and others can directly invade the deeper body tissues. The symptoms depend on the type of infection. Numerous pathogens cause similar symptoms, for instance diarrhea, abdominal cramps, and nausea.
Aftercare
There are many different kinds of foodborne diseases and they may require different treatments, depending on the symptoms they cause. Illnesses that cause diarrhea or vomiting lead to dehydration if the person loses more body fluids and salts (electrolytes) than they take in. Replacing the lost fluids and electrolytes is therefore important. If diarrhea is severe, oral medication such as Ceralyte, Pedialyte or Oralyte, can be taken to replace the fluid losses. Preparations of bismuth subsalicylate, such as Pepto-Bismol, can help reduce the duration and severity of the diarrhea.
Complications
Food poisoning is especially serious and potentially life-threatening for young children, pregnant women and their fetuses, older adults, and people with weakened immune systems.
Data from the Centers for Disease Control and Prevention’s (CDC) FoodNet surveillance system suggests that although younger individuals usually face far higher rates of infection from foodborne pathogens, older adults, along with the very young are more likely to have severe complications from these infections. In particular, research has shown that the elderly are more vulnerable to gastroenteritis-induced deaths. It is also estimated that 2–3% of all acute foodborne illnesses develop secondary long-term illnesses and complications called chronic sequellae. These can occur in any part of the body, such as the joints, nervous system, kidneys, or heart.
Parental concerns
A bottle-fed infant is at higher risk for severe infections with bacteria that can grow in a bottle of warm formula if it is left at room temperature for many hours. Particular care is needed to keep baby bottles clean and disinfected. Leftover milk formula or juice should also not be kept in the bottle for many hours.
Resources top
BOOKS
Leon, W. Is Our Food Safe: A Consumer’s Guide to Protecting Your Health and the Environment.New York, NY: Three Rivers Press (Crown Publishing Group), 2002.
Magan, N., Olsen, M. Mycotoxins in Food: Detection and Control. Boca Raton, FL: CRC Press, 2004.
Moffat, C., Whittle, K. J. Environmental Contaminants in Food. Boca Raton, FL: CRC Press, 1999.
Peariso, D. Preventing Foreign Material Contamination of Foods. Malden, MA: Blackwell Publishing Limited, 2005.
Sapers, G. M., Gorny, J. R., Yousef, A. E. Microbiology of Fruits and Vegetables. Boca Raton, FL: CRC Press, 2005.
Wilson, C. L., Droby, S. Microbial Food Contamination. Boca Raton, FL: CRC Press, 2000.
ORGANIZATIONS
Centers for Disease Control and Prevention. 1600 Clifton Road, NE, Atlanta, GA 30333. 1-800-CDC-INFO (1-800-232-4636) or 404-639-3534.<www.cdc.gov>.
Food and Drug Administration, Center for Food Safety and Applied Nutrition. 5100 Paint Branch Parkway, College Park, MD 20740-3835. 1-888-SAFEFOOD (1-888-723-3663). <vm.cfsan.fda.gov>.
U.S. Department of Agriculture, Food Safety and Inspection Service. Meat and Poultry Hotline: 1-888-MPHotline (1-888-674-6854). <www.fsis.usda.gov>.
U.S. Environmental Protection Agency. 1200 Pennsylvania Avenue, NW, Washington, DC 20460. 202-272-0167. <www.epa.gov>.
Monique Laberge, Ph.D.

Physical Activity Readiness Questionnaire

PAR-Q

Physical Activity Readiness Questionnaire

Being more active is very safe for most people, and for most should not pose any problem or hazard. However, some people should check with their doctor before they start becoming much more physically active. The following list of questions should be completed by anyone who is looking to start an exercise program, to increase their current activity level, or partake in a fitness testing assessment. The questionnaire helps to determine how safe it is for you.
The questionnaire is suitable for those aged between 15 and 69. If you are over 69 years of age, and you are not used to being very active, check with your doctor. Common sense is your best guide in answering these questions. Read the questions carefully and answer each one honestly.

Yes

No

 
 
 
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
 
 
Do you feel pain in your chest when you do physical activity?
 
 
In the past month, have you had chest pain when you were not doing physical activity?
 
 
Do you lose your balance because of dizziness or do you ever lose consciousness?
 
 
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
 
 
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
 
 
Do you know of any other reason why you should not do physical activity?

If you answered YES

If you answered "yes" to one or more questions, talk with your doctor before you start becoming much more active or before you have a fitness test. Tell you doctor about the PAR-Q and which questions you answered "yes".

If you answered NO

If you answered "no" honestly to all of the questions, you can be reasonably sure that you can start becoming much more physically active or take part in a physical fitness appraisal – begin slowly and build up gradually. This is the safest and easiest way to go.

Things Change

Even if you answered "no" to all questions, you should delay becoming more active if you are temporarily ill with a cold or a fever, or if you are or may be pregnant. If your health changes so that you then answer "yes" to any of the above questions, tell your fitness or health professional and ask whether you should change your physical activity plan.

References

This simple screening questionnaire was first developed by The Canadian Society for Exercise Physiology (see references below). The questionnaire is also recommended by the American College of Sports Medicine as a minimum test of readiness for moderate physical activity programs.
  • PAR-Q and You. Canadian Society for Exercise Physiology. Revised 1994.
  • Physical Activity Readiness QuestionnaireBritish Columbia Ministry of Health Department of National Health and Welfare, Canada, revised 1992.

Related Pages

Aerobic Exercise Rules: If You're Really Out Of Shape

Don't exercise with a fit friend. Fit friends sometimes push too much.

Start so slowly that people make fun of you. Give your body time to adapt. We instinctively know when we are ready to do more.

Exercise as often as possible each day, in short intervals. There are too many rules about how long & how many days per week, etc..., and they seem to change all the time. When starting out slow, the body can afford more frequency. When you begin moderate to high rates of exertion you will require longer rest periods.

Use buttock & legs muscles (walk, mini trampoline, bicycle). Think of muscles as engines; bigger engines (legs muscles & gluts) burn more fuel (fat).

You should not get out of breath. If you can't carry on a conversation (huff & puff) then you aren't exercising aerobically. Aerobic exercise burns fat more effectively.

As a side note, resistance exercise with aerobic exercise has been shown to be even more effective. But remember, take it all slowly. Too much, too soon, typically sets you back and is discouraging.

Consistency rules!

Consult your healthcare provider before beginning.
See PAR-Q blog.

Tuesday, December 14, 2010

L-Arginine Supplement Of The Month

L-arginine is an amino acid that has numerous functions in the body.
It helps the body get rid of ammonia (a waste product), is used to
make compounds in the body such creatine, L-glutamate, and L-proline,
and can be converted to glucose and glycogen if needed.
L-arginine is used to make the nitric oxide, a compound in the body
that relaxes blood vessels. Preliminary studies have found that L-
arginine may help with conditions that improve when blood vessels are
relaxed (called vasodilation), such as atherosclerosis, erectile
dysfunction, and intermittent claudication. 

L-arginine is also involved in protein formation. In larger amounts, L-
arginine stimulates the release of hormones growth hormone and
prolactin. 

Why Do People Use L-Arginine? 
        Heart disease
In the body, L-arginine is used to make nitric oxide,
which reduces blood vessel stiffness, increases blood flow, and
improves blood vessel function.
However, L-arginine should not be used
following a heart attack
. An study sponsored by the National
Institutes of Health examining the use of L-arginine after a heart
attack was terminated early after six patients died, a
disproportionate number. There were no deaths in the patients who did
not receive L-arginine. 
The study researchers speculate that L-
arginine may aggravate the effects of cardiac shock. The results were
published in the Journal of the American Medical Association. 

        Erectile Dysfunction
L-arginine has been used for erectile
dysfunction. Like the drug sildenafil citrate (Viagra), L-arginine is
thought to enhance the action of nitric oxide, which relaxes muscles
surrounding blood vessels supplying the penis. As a result, blood
vessels in the penis dilate, increasing blood flow, which helps
maintain an erection. The difference in how they work is that Viagra
blocks an enzyme called PDE5 which destroys nitric oxide and L-
arginine is used to make nitric oxide.
In one study, 50 men with
erectile dysfunction took either 5 grams of L-arginine per day or a
placebo. After six weeks, more men in the L-arginine group had an
improvement compared to those taking the placebo. 
Unlike Viagra, L-
arginine must be taken daily. 

        Wound healing
L-arginine's possible activity in wound repair may be
due to its role in the formation of L-proline, an important amino acid
that is essential for the synthesis of collagen. 

        Other Conditions

L-arginine is also used for high blood pressure,
migraines, sexual dysfunction in women, intermittent claudication, and
interstitial cystitis. 

Sources of L-Arginine 
L-arginine is conditionally essential, which means that the body
normally has enough. It's produced in the kidney and to a lesser
extent, in the liver. 

Food sources of L-arginine include plant and animal proteins, such as
dairy products, meat, poultry, fish, and nuts. The ratio of L-arginine
to lysine is also important - soy and other plant proteins have more L-
arginine than animal sources of protein. 

Severe burns, infections, and injuries can deplete the body's supply
of arginine. Under these conditions, L-arginine becomes essential and
it is necessary to ensure proper intake to meet the increased demands. 

Side Effects of L-Arginine 
L-arginine may lower blood pressure because it is involved in the
formation of nitric oxide. It may also result in indigestion, nausea,
and headache. L-arginine should not be used following a heart attack. If you have a 
history of heart disease, consult your doctor before taking L-
arginine. 

Higher doses of arginine can increase stomach acid, so it may worsen
heartburn, ulcers, or digestive upset cause by medications. Arginine
appears to increase stomach acid by stimulating the production of
gastrin, a hormone that increases stomach acid. 

L-arginine may also alter potassium levels, especially in people with
liver disease. People with kidney disease and those who take ACE
inhibitors or potassium sparing diuretics should not use supplemental
L-arginine unless they are under professional supervision. It may also
alter the levels of other chemicals and electrolytes in the body, such
as chloride, sodium, and phosphate. 

Arginine may increase blood sugar levels, so it shouldn't be used by
people with diabetes unless under a doctor's supervision. 

Pregnant and nursing women and children should not use supplemental L-
arginine, as it's safety has not been established. 

People with genital herpes should not take L-arginine because it may
aggravate their symptoms. 

Possible Drug Interactions 
L-arginine may counteract the benefits of lysine to treat herpes
NSAIDS (non-steroidal anti-inflammatories) or other drugs that are
hard on the stomach should not be combined with L-arginine.
Drugs that alter potassium levels in the body, such as ACE inhibitors
and potassium sparing diuretics. 

Sources
Schulman SP et al. "L-arginine therapy in acute myocardial infarction:
the Vascular Interaction With Age in Myocardial Infarction (VINTAGE
MI) randomized clinical trial". JAMA. 295.1 (2006):58-64. 

Dr. Greathouse’s Website: http://greathousechiropractic.com/
Phone: 321 725-6314 

Wednesday, December 8, 2010

Gluten Free Diet Link

http://www.glutenfreehomemaker.com

Facebook Page:

http://www.facebook.com/glutenfreehomemaker

Symptoms of a Gluten Allergy

  • Upper repository tract problems (sustains, glue ear)
  • Fatigue
  • Chronic fatigue syndrome
  • Mouth ulcers
  • Anaemia
  • Iron-deficiency anaemia
  • Osteoporosis
  • Weight loss
  • Short stature in children
  • Diarrhoea
  • Constipation
  • Abdominal bloating
  • Crohn’s disease
  • Diverticulitis
  • Depression
  • Attention and behavioral problems (in children and adults)
  • Autism
  • Skin problems
  • Keratosis pilaris
  • Asthma
  • Irritability

Monday, December 6, 2010

Perspective and Introspection Inspiration

Weight Loss

Weight Loss & Fitness

Getting Started

The first thing to understand is that diets do not work! This has been demonstrated in literature review.

They don’t work for a variety of reasons, number one is that most people can’t maintain or stick with a specific limited diet. However, bits and pieces of a diet are good. One study showed that successful weight loss can be achieved by choosing dietary recommendations you can live with.

Set Realistic Goals
Weight loss and improved fitness does not happen overnight. Your earliest target date should be one year. Lasting physiological changes require re-adaptation and the body needs time to do this. Drastic food restriction works against you. The body will slow your metabolism to keep things the way they are; a physiological fact.

Two things that work:  Dietary change and Exercise.

A high fiber, complex carbohydrate (whole grains, beans, vegetables and fruits), low fat diet with exercise is a key to weight reduction.

Most, if not all processed foods are high in simple carbs (anything sweet, breads, cereals, crackers, pastas, etc…), which are converted and stored in the body as fat when not burned as fuel. Limit processed foods entirely if possible. Processed foods are typically high in fat, salt, sugar and a variety of chemicals to enhance shelf life and flavor. Many if not most of the chemicals are synthetic and the body has no clue what to do with them. If the liver cannot process it, guess what, it gets stored away in fat and the body makes fat for storage centers.

With regard to low fat meats, most people are aware of this issue. If you are a red meat person go for the leaner cuts and reduce the amount & frequency as much as possible.

If you graze often with multiple small healthy portions throughout the day, this actually boosts your metabolism and cuts down on your appetite for regular meals.

Sweet drinks are likely the worst offender at putting weight on and artificial sweeteners have been implicated in a wide variety of negative health consequences so I would suggest avoiding these as well.

If your meals are high fiber you can get away with adding a little cheese or butter for flavor. Fiber actually binds with the fat in the gut and thus helps move it through without absorption into the body. Spice it up if you like, many spices have multiple healthy medicinal effects and benefits.

As far as exercise goes, there are multiple things you can do. The bigger muscles burn more fat (leg muscles) Find what you can and will do and do it! It’s a simple as that. Consistency is the key! If your fitness level is low take it slow. Too much too soon will set you back. Work your way up to 30 minutes or more per day. Exercise in what’s called a moderate rate of perceived exertion level of intensity. In other words, when you exercise you can tell if the exertion level is minimal, mild, moderate or heavy. This applies to aerobic forms of exercise but can be applied to other forms of exercise as well. A moderate rate of perceived exertion puts you in the fat burning zone. There’s science behind this. All you have to do is do it!


PAR-Q - The Physical Activity Readiness Questionnaire

Take the PAR-Q Before You Start and Exercise Program


  • Answer yes or no to the following questions:
    1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
    2. Do you feel pain in your chest when you do physical activity?
    3. In the past month, have you had chest pain when you were not doing physical activity?
    4. Do you lose your balance because of dizziness or do you ever lose consciousness?
    5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
    6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
    7. Do you know of any other reason why you should not do physical activity?
    If you answered yes:
    If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. You should ask for a medical clearance along with information about specific exercise limitations you may have.
    In most cases, you will still be able to do any type of activity you want as long as you adhere to some guidelines.
    If you answered no:
    If you answered no to all the PAR-Q questions, you can be reasonably sure that you can exercise safely and have low risk of having any medical complications from exercise. It is still important to start slowing and increase gradually. It may also be helpful to have a fitness assessment with a personal trainer or coach in order to determine where to begin.
    When to delay the start of an exercise program:
    • If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until you feel better to begin exercising.
    • If you are or may be pregnant, talk with your doctor before you start becoming more active.

See your attending physician before exercise.