Are you a Fat Burner or a Sugar Burner?

Did you know that you can change your body from its preferred metabolism of fat, to a sugar based metabolism?

Did you know that even if you have accidentally changed your metabolism to a sugar burning metabolism, you can choose to change your body to a fat burning, lean machine?

Sugar, in the form of glycogen, is utilized by the body in times of stress for rapid bursts of energy. Glycogen is stored by the liver, and when the adrenals call out for emergency energy, the liver releases glycogen. Living a high stress lifestyle, or eating a diet high in processed foods, can cause the body to get spoiled and lazy. This is because, burning fat for energy is a tougher process than burning readily available, easy to burn, sugars.

Your body also naturally burns sugar when you exercise. Which is why aerobic activity, such as walking, helps to reduce blood sugar.

If you have read my book, Maintain Your Weight, then you already understand my concept about your metabolic furnace. If not, then a simple way to understand it is, sugar and processed foods are like dead leaves when thrown on a fire. They flame up instantly, and then die out very quickly. Larger more dense pieces of wood burn slower, and hotter, and the energy they produce lasts much longer.

If a person eats too much sugar and/or processed foods, or they have insulin which is sluggish & isn't doing its job, these sugars are not processed as they should be. Unused sugars are sent back to the blood stream for disposal and since the body doesn't know what to do with the extra sugar it gets saved as fat. The problem is, sugars do not stoke up your metabolic furnace; so you need energy sooner, and because your body is trained to use sugar for energy, you start to crave more sugars and simple carbohydrates.

I am guessing by this point you can name several people, you know, who probably have a sugar burning metabolism. You may even be saying, "Wow, that sounds like me." Would you like to take charge of your body and teach it to burn fat? It is possible.

First of all you need to let go of the myths you have learned about what to eat, and what not to eat. Here are some common dieting myths:

1. Fat is bad. NOT TRUE. Fat is necessary for building cells, protecting your organs, making skin soft and supple and other necessary functions. More specifically cholesterol, which is made from fats, is very important to the body. Every cell in your body uses cholesterol. The truth is; Healthy Fats are a vital part of everyones diet. About 30-40 percent of your diet should come from healthy fats.



2. You can eat as much protein as you want. NOT TRUE. Protein is absolutely an important part of a healthy diet, but a variety of protein is important. If you eat meat, about 20% of your diet should come from lean animal protein or beans and legumes. Remember that vegetables, and grains like oatmeal also have protein, so you are not going to be without enough protein if you eat right.



3. Grains should be a staple in your diet. NOT TRUE. Grains should be a small part of your diet, and they should be whole grains, like real steel cut oats. Not the kind that comes in a package you can pour hot water on and eat. In order for grains to be a healthy part of your diet, they must be difficult for your body to break down. Make your body work for those calories... and make sure the calories you provide are nutrient dense and high in fiber.



4. Red meat is bad for you. NOT TRUE. Meat which has visible fat is bad for you. Lean cuts are acceptable, but remember a portion of meat is about 3-4 ounces.... which is about the size of a deck of cards. Some individuals tolerate red meats better than others. There are lots of other meats you could consume also. Consider chicken, white fish, salmon and tuna, deer, bison etc. Pork tends to have fat cells which are not visible, and you can not cut off, so we often recommend that people who have inflammatory conditions or are trying to manage their weight, avoid pork.



5. Fiber is yucky! NOT TRUE. Vegetables have lots of non-soluble fiber. This fiber helps to balance blood sugar, and keep the pipes clean. Vegetables are also high in phytonutrients and are also known to help fight cancer. Vegetables are so important for your body you should eat some with every meal. 8 out of 10 bites of food should be a fruit or vegetable.



6. Fruit is too high in sugar. NOT TRUE. Fruit is best eaten away from large meals, because it gets processed much faster than meats and vegetables, and can cause some gas or bloating if eaten on top of a meal. If you have fruit with your meal eat it about 15 minutes before the rest of the meal. Fruit has water soluble fiber in it, which also helps keep the pipes clean, and can help with constipation. If you are diabetic, you may find that fruit can raise blood sugar because your body is not utilizing sugar properly. It's absolutely necessary to get your body burning fat for energy if you are pre-diabetic, or already dependent on medications for blood sugar management.

So you need to know how to do this... right? Well, I recommend the Leptin Diet. If you would like a printable form of this diet click here. Below is a simple run down of how it works.

Eat These Foods:

Healthy fats, such as; nuts, seeds, avocado, olive oil, salmo, tuna etc.

Lean proteins, such as eggs, seafood, chicken, turkey, fish etc.

Vegetables and fruits, such as asparagus, cucumbers, spinach, lettuce, beans, green beans, garlic, peppers, apples, bananas, grapes, kiwi, pineapple, cherries, blueberries etc.

Foods to avoid:

Cows milk, frozen custard, fatty cheeses, processed meats, peanuts, barbeque sauce, ketchup, mayo, cakes, candies, processed foods, sugar, etc.

For the full diet and its explanation click on the link above. If you have questions please don't hesitate to call the office. By the way, this diet is a great maintenance plan for people who just finished their diet drops.

One of the most important things to remember is: Chew your food thoroughly. Chew it until it is no longer recognizable, then swallow it. Also, remember to drink plenty of water. You should drink about half your body weight, in ounces, of water a day.

Recommended supplementation:

L-Carnitine to help your body burn fat. L-Carnitine is to Fat, as Insulin is to Sugar. We do have a couple of different options at our office for this product. Recommended amount is 1000 mg at breakfast, and lunch, daily.

EFA's (Essential Fatty Acids) I always recommend that a person take 2000-4000 mg a day of a good quality, pharmaceutical grade fish oil or vegetarian based EFA product while trying to lose weight.

CLA (Conjugated Linoleic Acid) Check out my blog from a week or so ago for more information on this great product. I usually recommend about 1500 mg three times a day while trying to lose weight.

Vitamin D is also very important in this process. Unless you live near the equator and spend a lot of time outdoors with very little clothing and no sunscreen, you probably need to take about 5000-8000 iu a day of a good quality, proven to be absorbable, product. We have two different types at our office, come by and ask about it.

Probiotics which are non-dairy in nature. Since you will be completely avoiding most dairy products during this program, you should find a good non-dairy probiotic. There are many available. We have one at our office that you only need to take 1 a day of, which is way less than most products suggest.

Enzymes are also very important for general health. We have a few different kinds which work well to aid in digestion if taken with meals, but they also work great to help clean inflammation out of the body when taken away from meals, on an empty stomach. We typically recommend enzymes for anyone who needs to lose weight, or may be dealing with food sensitivities.

I hope this information is helpful, and if you need someone to discuss it with, you can always make an appointment at our office. If you would like a printable form of this diet click here.

If you could only do one thing to be healthier..... choose walking

If you only had the time to add one thing to your day to make yourself feel better and live longer, that one thing should be walking regularly. Adding just 200 minutes of exercise a week to your schedule can make long lasting changes to your body.

Many people find that doing things for their health is one of the hardest things to fit into their daily lives. Constantly running around and taking kids to ball games, and other social commitments leaves little time for many people to think about themselves. I recommend that you add daily exercise to your schedule so that you are sure to make time for it. It is one of the most important things you can do for yourself.

In a study reported in the Journal of the American Medical Association in 1989, 13,000 men and women were studied for eight years. The data showed that an unfit man could reduce his risk of death from all diseases by nearly 37 percent by becoming fit, and an unfit woman could reduce her risk by about 48 percent. *

Walking is so beneficial to your health and well being. Many studies have been done over the last several decades proving that walking is important to the mind and body. What are some of the benefits ?

• Lowered blood pressure - whether you walk 30 minutes several times a week or 10 minutes several times a day, regular walking has been proven to lower blood pressure by about 5 points. A 40 minute walk can reduce blood pressure for 7 hours!


• Lowered blood sugar - regular walking can lower blood glucose levels. Get that 200 minutes in every week to prevent type 2 diabetes and reduce the symptoms!


• Lower cholesterol - Walking can improve HDL (good cholesterol) which in-turn helps to lower bad (LDL) cholesterol.


• Improved circulation - Getting the heart pumping forces blood into the tiny capillaries and increases oxygen distribution to the tissues.


• Decreased risk of heart disease - According to The New England Journal of Medicine, August 26, 1999 Walking 3-4 hours a week can reduce female heart disease risk by 30-40%. Walking is a known benefit for cardiovascular health!


• Reduced inflammation - Getting that oxygen to all parts of your body with increased circulation also helps reduce inflammation. The blood carries O2 and nutrients out to the capillaries and brings the trash back to the liver and kidneys to be cleaned out.


• Reduction of stress - walking reduces stress. It gets you away from constant stressors and if you get outdoors, into the fresh air. A little sun adds some vitamin D which is also known to aid with depression or mood enhancement.


• Improved mood/reduced depression - If you are depressed, get outside and go for a walk. Moving around and getting some sunshine and fresh air can do a lot for your mental state. Getting away from television and constant noise can also help. Listen to the birds, smell some flowers and enjoy the outdoors.


• Reduced cancer risk - Studies show that not only does walking reduce the risk factors for heart disease but people in those same studies also show that they have a lower risk of getting cancer.


• Bone Building / reduces risk of Osteoporosis - Walking is very beneficial to your muscles, tendons, cartilage and bones. You have heard that old saying " if you don't use it you lose it"? well that is definitely true when it comes to bones, muscles, tendons and cartilage.


• Weight Management - Walking about 2.5 miles an hour for 40 minutes burns about 175 calories. That equals out to about a mile every 16 minutes. Do that 3 times a week and you have burned 525 calories.


• Better sleep - More oxygen, using your muscles, better mood and circulation all add to a better nights sleep.


• Improved energy - the more you walk the better you feel, which in turn gives you more energy. Get up and move around to give yourself more energy.


• Improved immunity - helps clear lymphatic system. Walking helps the immune system by clearing out the lymphatic system. Keep your system cleaner and healthier by walking.


• Brain health - walking improves circulation which in turn benefits the brain. You should also challenge your brain by doing things that require thinking every day. Read, do crossword puzzles or put together puzzles.

As you can see... walking has many benefits and if there was only one thing you could do to make yourself feel better, have more energy, live longer and be more mobile, it should be the thing you do.

Of course there are lots of other things you can do to increase your odds of living a fuller, healthier life. Eating right, which means increasing your vegetable and fruit intake and eating a variety of healthful foods. Avoiding inflammatory foods such as cow's milk, pork, chocolate, soda, diet drinks and fried foods. Supplementing your diet with additional nutrition when it's necessary is also very important. As we age, we lose the ability to build and to process some of the nutrients we need to be as healthy as possible. Supplementation is required in these instances to make sure we have what we need to build strong bones and new healthy cells.

CoQ10 is a good example of a supplement that we have a harder time making as we age. Calcium is a good example of a nutrient that we have more trouble breaking down and using, as we get older, because our stomach acid is not as strong as it was when we were young. For more information on supplementation, please come visit us at the office. We would love to help you get more information on your individual needs.

Have a good week and get out there and do some walking this week!

*(from all-about-lowering-cholesterol.com)

I finished my HCG... Now What?

WOW! is all I can say about the success we have seen with the new homeopathic HCG drops. We have patients and friends who are anywhere from 60 to 100 pounds lighter than they were before the start of the HCG program. They are also excited about the benefits of this weight loss, such as; more energy, renewed self esteem, lower blood glucose levels and a great reason to go shopping for more clothes!

If you wish to learn more about the diet you can visit our website to view the program and how it works. What I wish to discuss in this message is "Now that I have lost this weight, how do I keep it off?"

As with any weight loss program, once the weight is off, you must follow a healthy diet and exercise in order to maintain your new shape. HCG is a safe and fast weight loss solution for those who have had problems losing weight in the past, and most do not gain the weight back. With a few lifestyle modifications and committing yourself to a regular exercise plan, you can manage your weight and keep it off! Part of the reason many people do not gain the weight back is metabolic. The body has re-learned to burn fat for energy and it is no longer storing fat for an emergency hunger situation. Humans should be fat burning machines.

The Standard American Diet (SAD) is high in processed foods and sugar. Often the body is provided too much of these types of foods and not enough lean protein, or vegetables (healthy carbs). This type of eating trains the body to burn sugar and non-complex carbs for energy, and when the body is provided this type of diet it forgets how to burn fat. These types of food also encourage over eating because they burn off so fast that you are hungry again shortly after eating them. For example, eating a piece of buttered toast would cause your body to burn off the toast and store the fat, and 20 minutes later you would want more to eat.

Now to the Meat and Potatoes of this discussion...

These are the things you want to do.

• Exercise 200+ minutes a week (aerobic exercise is important for the whole body).


• Drink lots of clean filtered water, free of chlorine other chemicals (reverse osmosis is best)


• Avoid bottled beverages - no flavored waters, no soda or diet drinks, no carbonated beverages - I know it's no fun but... let's be realistic!


• Eat healthy fats - nuts, olive oil, avocado, tuna, sardines


• Focus on lean proteins - farm raised eggs and chicken, fish, turkey, free range lean beef etc...


• Eat more vegetables - 8 out of 10 bites of food should be veggies and fruit.


• Variety is key - eat lots of different colors of vegetables and fruits --antioxidants come in many colors!

For a really good list of foods to eat abundantly, moderately and to avoid go to our website and download leptin resistance. This plan explains why some of us burn fat better than others and has a very comprehensive list of foods.

Some things to avoid

• cow's milk


• ice cream


• corn oil


• lard


• sugars (anything that ends in "ose" is a sugar)


• high sugar fruit - such as; bananas, cantaloupe, watermelon, grapes and dried fruits


• fried foods


• juices - especially ones made from concentrate. The best part of a fruit is the whole fruit, the juice is just the sugar part!

For more information on how to make sure your body continues to burn fat for energy click here and print out the leptin diet.