Exercise

Healthy Diets and ScienceI have just discovered a really good resource for those interested in the science behind healthy nutrition, Healthy Diets and Science, by David Evans.

I’ll leave you to explore the over 1000 articles in there yourself, but I thought that people interested in the Ketogenic Diet might find these articles interesting:

See also:

Ketogenic What is a Ketogenic Diet, in a nutshell?
Ketogenic A Guide to Ketosis
Ketogenic What is the Ketogenic Diet Good For?
Ketogenic Tips for Starting and Restarting Ketosis
Ketogenic On Ketogenic Diets
Ketogenic How to Use the Keto Calculator
Ketogenic Ketone Testing
Ketogenic A one-page intro to Ketogenic Diets, to hand to medical sceptics
Ketogenic 203 Comments on Mark Maunder’s “Basic Ketogenic Diet”

Susan and James, Walking for Happiness

Well, yes and no … mostly no!  If you’re a 200lb person (220lbs is 100kg, or around 14 stone in English), and you walk at 2.5mph, which isn’t bad for an unfit, overweight person, you would need to walk more than 30 miles (on the flat) to walk off one pound of fat.

But by the time you’ve walked 30 miles you will have worked up one heck of an appetite! About.com has a good article about walking to lose weight, and says

 A rule of thumb is 100 calories per mile for a 180-pound person and 65 for a 120-pound person.

Bear in mind that a pound of fat contains 3500 calories, so a 180lb person needs to walk 35 miles, and a 120lb person will have travelled 53 miles before they’ve burned one single pound of fat!

So does that mean we shouldn’t exercise when aiming to Live Free From Obesity?  Not at all.  Back in 2009 I Nordic Walked well over 200 miles as part of my regime, got trained as a Nordic Walking Instructor (so did Susan) and we founded Walking for Happiness.

So if we’re trying to lose weight, and exercise doesn’t really do it, why bother?  Well, I never said that exercise wouldn’t improve your general fitness, improve your circulation, tone your muscles.  It will do all these things, and these all will help your weight-loss efforts.  Perhaps best of all, walking (especially Nordic Walking, which works the major muscle groups in your upper body, as well as your lower body) pumps your lymphatic system and helps with the general de-tox process that goes with (both as pre-cursor and as a result of) weight loss. There’s an interesting article about cleansing your lymphatic system on Livestrong.com,  but boy, do I think they have their priorities upside down!  They have Step 1, “Book a lymphatic massage from a licensed massage therapist” and Step 7: “You can walk briskly”.  Well.  Which is most available to most people?  A licensed massage therapist skilled in lymphatic drainage, or going out of the front door and taking a brisk walk?  And given that you can buy a pair of Nordic [simpleazon-image align="left" asin="B0020GDA6S" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/316mqHjoeeL._SL160_.jpg" width="33"]Walking poles from Amazon, probably for less than the price of a single message session, and can learn [simpleazon-image align="right" asin="073608178X" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51kOXmq%2BMnL._SL160_.jpg" width="112"]Nordic Walking from a book, a DVD, or even You Tube videos (that’s all we used for the first 250 miles of Nordic Walking), I know which I’d go for!

If you’d like some inspiration, check out these videos on the Walking for Happiness website. Best NW Video, Nordic Walking 101, What The Drs Say, What People Say About Walking for Happiness.

Of course there are other considerations.  If you exercise hard and consistently you will convert fat to muscle.  You may actually tip the scales a little higher (muscle weight more than fat) but you will have improved your Fat Body Mass / Lean Body Mass ratio, which is what you really want to do.  And you should see an increase in the weight loss brought on from other things that you are doing, because muscle has a higher metabolic rate than fat.

[simpleazon-image align="left" asin="1934030902" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51EXEmIArEL._SL160_.jpg" width="107"]They tell me (and I will be finding out for myself) that Crossfit is the way to go.  I’ll keep you posted!

[simpleazon-image align="left" asin="B0081TIGQM" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51HVIoakooL._SL160_.jpg" width="124"]In the meantime, I just discovered and bought this book on my iPad/Kindle.  Now my head is really spinning!

I have been following up some Internet research for a good friend of mine who has followed the “Radical Nutrition Programme” of LFFO, has lost close on 60lbs and looks FABULOUS, but still has some problems.

Some of those are in the mind, and we’re working on that together, but this person also has all the symptoms of Metabolic Syndrome:

  • Can’t shift the weight around the middle, even though the BMI says you’re at a good weight
  • High Blood sugar that medication has difficulty shifting (insulin resistance)
  • High Blood Pressure (hypertension)
  • High Cholesterol

[simpleazon-image align="left" asin="1468161776" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/41ZUxuOCjLL._SL160_.jpg" width="107"]There are other symptoms, but this is enough.  Susan found an article in “The Week” that was a summary of a longer article in the Daily Telegraph, called “The Bitter Truth About Sugar“.  It’s not a long article but it certainly inspired me to Google the scientist behind the article, Professor Robert Lustig of UCSF.  His video on You Tube (below) has had 2.25 million hits and makes compelling viewing: I just watched it in one go.  He argues that sugar is as toxic as ethanol (alcohol).  The table above summarises the argument: I still think it’s worth watching the video.

At times it gets a bit technical when he delves into the biochemistry, but he’s entertaining and keeps us with him, but if you’ve ever worried about your weight, you owe it to yourself to find the times to watch one of these videos.

Nobody chooses to be obese,” says Lustig. “Nobody. Especially not children. This is a global pandemic. D’you think, all of a sudden, everybody in the world became gluttons and sloths at the same time? Get with the programme!

Read the article and if it catches your attention, and either watch the short version of the video (26 minutes)

httpv://www.youtube.com/watch?v=14ZIKOQkTiM

… or the long version (89 minutes)

httpv://www.youtube.com/watch?v=dBnniua6-oM

This isn’t just scare stuff: he suggests what we can do to help ourselves:

Lifestyle Intervention

  1. Get rid of all sugared liquids–only water and milk
  2. Eat your carbohydrate with fibre
  3. Wait 20 minutes for second portions
  4. Buy your “screen time” minute-for-minute with physical activity.

Also, get some exercise: not because you’ll burn the calories (it takes a LOT of exercise to burn a Big Mac!), but because:

Why is exercise important in obesity?

  1. Because it improves skeletal muscle insulin sensitivity
  2. Becasue it reduces stress and resultant cortisol release
  3. Because it makes the TCA cycle (the basic process that digests food and produces energy) run faster, detoxifies fructose, and improves hepatic insulin sensitivity.

Also, he’s heavy on making sure that you have plenty of fibre in your diet:

Why Is Fibre Important in Obesity?

“When God Made the Poison,
He packaged it with the antidote”

Fructose is a poison, but wherever it appears in nature, it’s packaged with way more fibre.

Fibre:

  1. Reduces the rate of intestinal carbohydrate absorption, reducing insulin response (Fat or Fart)
  2. Increases speed of transit of intestinal contents, raising PYY 3-36 and thus induces satiety signal sooner
  3. Inhibits absorption of some free fatty acids to the colon, which are metabolized by colonic bacteria to short-chain fatty acids, which suppress insulin

So, here’s the summary of the message:

  • Fructose consumption has increased in the last 30 years, coinciding with the obesity epidemic
  • A calorie is not a calorie (fructose is not glucose)
  • You are not what you eat, you are what you do with what you eat
  • Fructose metabolism in the liver leads to Metabolic Syndrome
  • Consuming fructose interferes with obesity intervention
  • Fructose is a chronic liver toxin: it’s alcohol without the buzz.

Here’s an excellent infographic from an article (The Amazing Similarities Between this Toxic Sugar and Alcohol) on Mercola’s website with a wealth of info:
fructose overload infographic

Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic “Fructose Overload.” Use the embed code to share it on your website.

fructose overload infographic

Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic “Fructose Overload.”

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