Al Sears Message: Drop Weight by Eating This at Breakfast
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Tom
Jul 30, 2010, 8:40:26 AM7/30/10
to A 2 G
I had a real good discussion with John about the "ideal diet" (if
there is such a thing) the other day so thought I'd post his comments
to the group. I'm going to send this out as a 3 parter:
1) The original message from Al Sears (which sparked the conversation)
2) My email to John with concerns about my current diet
3) John's reply back
Thanks,
-Tom
Al Sears, MD
11903 Southern Blvd., Ste. 208
Royal Palm Beach, FL 33411
July 29, 2010
Dear Tom,
You can drop weight and reduce fat without ever counting a calorie or
stepping on a treadmill.
It all depends on what you eat first thing in the morning. You can
program your metabolism for the rest of the day.1
When you eat a high-fat breakfast, it turns on your fat-burning
metabolism. You’ll drop fat off your body and use up the calories you
eat for the rest of the day.
But if you eat a low-fat, high-carb breakfast, your body will hold
onto fat, and your appetite will increase.
Your bad cholesterol goes up, along with your triglycerides and blood
sugar. It sets you up for diabetes, heart disease, and stroke.
And this metabolic maladjustment occurs independent of how many
calories you eat or how much you exercise.
I’ve been following this research in the International Journal of
Obesity. Before now, no one has looked at the timing of your meals and
how it affects your weight and your health.
It’s something we should know instinctively. Nature didn’t intend for
you to eat breakfast out of a cereal box.
Your ancestors thrived on foods like eggs, meat, and fish. This is
what gave them power, strength, and vitality.
I remember staying at my grandparents’ place when I was a kid. I’d
wake up to the smell of steak and eggs and race down the stairs to get
my place at the table.
Your grandparents ate this way, too. It’s much better for you than
what the media wants you to believe.
Today, you’re brainwashed by commercials for low-fat granola,
Cheerios, and Special K. You think you’re eating healthy products
because they tell you it’s “high-fiber, whole oat, and whole grain
wheat.”
But all those low-fat carbs throw your metabolism out of whack. And
eventually, your health will suffer.
To help avoid that, I recommend you eat a solid, high-fat breakfast.
You’ll feel good all day with no mid-morning and mid-afternoon crash.
You’ll think clearly and have plenty of energy. You won’t be as
hungry, and cravings will seem to vanish. You’ll notice it’s easier to
drop weight, and you’ll feel like exercising again.
So, put down your cereal spoon and grab a fork. Give this a try for
the next few weeks. See how much better you feel and how your health
improves.
To get you started, here are two of my favorite breakfasts you might
enjoy:
1. Fried eggs with a side of steak: Look for cage-free eggs at the
grocery. They come from antibiotic-free chickens raised in a natural,
healthy environment. Fry them in organic butter.
Make sure to buy grass-fed beef. Animal fat is good for you, as long
as it’s from disease-free livestock that haven’t been injected with
hormones or fed antibiotics. Stores like Whole Foods carry it, or see
if your butcher can order it for you.
If you gravitate toward bacon, remember this is a highly processed
food. So look for grass-fed and a brand that doesn’t contain nitrates.
They cause cancer and changes to your DNA.
2. Cheese omelet with salmon: Look for 100% organic cheese. Get it
from grass-fed cows if you can. You get none of the hormones and
antibiotics and far more nutrients. Buy wild salmon instead of farm-
raised. It has no dyes, less toxins like PCB’s, and higher levels of
omega-3.
To Your Good Health,
Al Sears, MD
there is such a thing) the other day so thought I'd post his comments
to the group. I'm going to send this out as a 3 parter:
1) The original message from Al Sears (which sparked the conversation)
2) My email to John with concerns about my current diet
3) John's reply back
Thanks,
-Tom
Al Sears, MD
11903 Southern Blvd., Ste. 208
Royal Palm Beach, FL 33411
July 29, 2010
Dear Tom,
You can drop weight and reduce fat without ever counting a calorie or
stepping on a treadmill.
It all depends on what you eat first thing in the morning. You can
program your metabolism for the rest of the day.1
When you eat a high-fat breakfast, it turns on your fat-burning
metabolism. You’ll drop fat off your body and use up the calories you
eat for the rest of the day.
But if you eat a low-fat, high-carb breakfast, your body will hold
onto fat, and your appetite will increase.
Your bad cholesterol goes up, along with your triglycerides and blood
sugar. It sets you up for diabetes, heart disease, and stroke.
And this metabolic maladjustment occurs independent of how many
calories you eat or how much you exercise.
I’ve been following this research in the International Journal of
Obesity. Before now, no one has looked at the timing of your meals and
how it affects your weight and your health.
It’s something we should know instinctively. Nature didn’t intend for
you to eat breakfast out of a cereal box.
Your ancestors thrived on foods like eggs, meat, and fish. This is
what gave them power, strength, and vitality.
I remember staying at my grandparents’ place when I was a kid. I’d
wake up to the smell of steak and eggs and race down the stairs to get
my place at the table.
Your grandparents ate this way, too. It’s much better for you than
what the media wants you to believe.
Today, you’re brainwashed by commercials for low-fat granola,
Cheerios, and Special K. You think you’re eating healthy products
because they tell you it’s “high-fiber, whole oat, and whole grain
wheat.”
But all those low-fat carbs throw your metabolism out of whack. And
eventually, your health will suffer.
To help avoid that, I recommend you eat a solid, high-fat breakfast.
You’ll feel good all day with no mid-morning and mid-afternoon crash.
You’ll think clearly and have plenty of energy. You won’t be as
hungry, and cravings will seem to vanish. You’ll notice it’s easier to
drop weight, and you’ll feel like exercising again.
So, put down your cereal spoon and grab a fork. Give this a try for
the next few weeks. See how much better you feel and how your health
improves.
To get you started, here are two of my favorite breakfasts you might
enjoy:
1. Fried eggs with a side of steak: Look for cage-free eggs at the
grocery. They come from antibiotic-free chickens raised in a natural,
healthy environment. Fry them in organic butter.
Make sure to buy grass-fed beef. Animal fat is good for you, as long
as it’s from disease-free livestock that haven’t been injected with
hormones or fed antibiotics. Stores like Whole Foods carry it, or see
if your butcher can order it for you.
If you gravitate toward bacon, remember this is a highly processed
food. So look for grass-fed and a brand that doesn’t contain nitrates.
They cause cancer and changes to your DNA.
2. Cheese omelet with salmon: Look for 100% organic cheese. Get it
from grass-fed cows if you can. You get none of the hormones and
antibiotics and far more nutrients. Buy wild salmon instead of farm-
raised. It has no dyes, less toxins like PCB’s, and higher levels of
omega-3.
To Your Good Health,
Al Sears, MD
Tom
Jul 30, 2010, 8:41:41 AM7/30/10
to A 2 G
Hi John,
Since I've been reading a lot of Al Sears lately, my diet has
definitely shifted to eating more animal proteins. I've been eating a
lot of cage free eggs (almost daily) and we worked out a deal with
Sara where she will be picking up a bunch of grass fed beef and
storing it in her freezer for our two families to share (I think
sometime tomorrow?). Since Sara and Karen see each other fairly often,
I should be eating a lot more grass fed beef soon.
Since reading "The China Study" I'm concerned about how much of my
diet is coming from the animal proteins. I'm eating a lot less grains
- an occassional bowl of organic oats & honey cereal with blueberries
and rice or coconut milk, and fewer cookies, cake, doughnuts than
before (still working on this but I haven't had a bagel since last
November when I quit the "bagel club" at work).
What I'm trying to figure out is what the ideal diet really is. If I
can keep reducing my "carbs from grains & processed foods" intake
(ideally down to 0 servings? not sure on this - looks like barley is
low on the glycemic index so should be ok?) and try to get all my
carbs from eating 5-9 fruits and veggies a day (still working on this
- I'm probably only about 2-4 per day right now), along with a high
protein diet from both plant (beans) and animal (cage free eggs &
chickens, grass fed beef, shrimp & fish, cheese from grass fed cows)
sources - is this the best approach? To be completely honest, part of
the reason I recently switched to eating more animal proteins is
because I LIKE eating animal proteins (and I LOVE eggs!).
So I'm eating this stuff just hoping that there is some truth to what
Al Sears is saying so I can keep eating this way, but still somewhat
skeptical due to the China Study research. I don't doubt his claims
that this type of diet will help me lose weight. My biggest concern is
whether or not this is a healthy way to lose weight. In particular,
I'm thinking about T Colin Campbell's criticism of the Atkins diet
where he compares it to a "worms and cardboard" diet - both diets work
for losing weight but both are really unhealthy. What are your
thoughts on this?
Thanks,
-Tom
Since I've been reading a lot of Al Sears lately, my diet has
definitely shifted to eating more animal proteins. I've been eating a
lot of cage free eggs (almost daily) and we worked out a deal with
Sara where she will be picking up a bunch of grass fed beef and
storing it in her freezer for our two families to share (I think
sometime tomorrow?). Since Sara and Karen see each other fairly often,
I should be eating a lot more grass fed beef soon.
Since reading "The China Study" I'm concerned about how much of my
diet is coming from the animal proteins. I'm eating a lot less grains
- an occassional bowl of organic oats & honey cereal with blueberries
and rice or coconut milk, and fewer cookies, cake, doughnuts than
before (still working on this but I haven't had a bagel since last
November when I quit the "bagel club" at work).
What I'm trying to figure out is what the ideal diet really is. If I
can keep reducing my "carbs from grains & processed foods" intake
(ideally down to 0 servings? not sure on this - looks like barley is
low on the glycemic index so should be ok?) and try to get all my
carbs from eating 5-9 fruits and veggies a day (still working on this
- I'm probably only about 2-4 per day right now), along with a high
protein diet from both plant (beans) and animal (cage free eggs &
chickens, grass fed beef, shrimp & fish, cheese from grass fed cows)
sources - is this the best approach? To be completely honest, part of
the reason I recently switched to eating more animal proteins is
because I LIKE eating animal proteins (and I LOVE eggs!).
So I'm eating this stuff just hoping that there is some truth to what
Al Sears is saying so I can keep eating this way, but still somewhat
skeptical due to the China Study research. I don't doubt his claims
that this type of diet will help me lose weight. My biggest concern is
whether or not this is a healthy way to lose weight. In particular,
I'm thinking about T Colin Campbell's criticism of the Atkins diet
where he compares it to a "worms and cardboard" diet - both diets work
for losing weight but both are really unhealthy. What are your
thoughts on this?
Thanks,
-Tom
Tom
Jul 30, 2010, 8:44:48 AM7/30/10
to A 2 G
> Tom, Karen & Sara,
>
> The subject of diets is certainly a very controversial one and the
> debate will probably continue forever.
>
> Note: I generally use the term "diet" to mean what we eat and not as
> some sort of weight loss approach.
>
> Most weight loss diets have some "success". The success is usually
> short term and largely based on water weight reduction.
>
> I encourage not thinking about weight loss as a goal. Weight loss is
> just a natural side effect of eating "healthy".
>
> Ok... so now let's get down into the details of what we should eat and
> what we shouldn't eat. Since I have webpages about this and there are
> many other resources, I will just summarize what I consider to be
> important points.
>
> I do not advocate vegan or vegetarianism. What I advocate is that
> consuming *mostly* plants is healthy. A point I think that is
> overlooked or misunderstood is that the studies which show healthy
> native cultures consuming animal products are misconstrued to imply we
> should consume large amounts of animal products. These native diets are
> mostly plant foods but also include animal products.
>
> "The China Study" is a great book, but it's only one view. And it tends
> to gloss over the fact that in Asia part of the healthy diet *is* using
> meats and seafood for flavor (not as the main course).
>
> I believe there is benefit from eating some animal products (especially
> seafood). Most of the benefit is from consuming healthy fats. The
> other benefit is consuming a balanced set of amino acids (proteins).
> However animal products should be the minority of your diet. (and of
> course avoid industrial animal products and only eat "100% Grass fed")
>
> One of the problems of a plant food diet as a source of proteins is that
> if you don't consume a variety, you may end up deficient in some amino
> acids (even though you may have plenty of protein total - although in my
> opinion it is very difficult to get a decent amount of protein from only
> plant foods).
>
> When I review all the various studies and opinions a few things stand
> out as fairly universal:
>
> 1) Excess grains and sugars are very unhealthy. Unfortunately this is a
> huge part of our normal American diet.
>
> 2) Processed food is a terrible idea.
>
> 3) Homogenized and Pasteurized dairy products are unhealthy.
>
> 4) Fats are extremely healthy.
>
> 5) Fiber is overlooked but a very healthy part of a good diet.
>
> The excess grains and sugars problem is often misconstrued to imply that
> carbohydrates are bad. Carbs are not bad, protein is not bad, fat is
> not bad. Balance is important and the form is important.
>
> Carbs from fruits and vegetables are very healthy.
>
> Fats are very healthy except for trans fats and excessive amounts of
> saturated fats from industrial farmed animals.
>
> Fiber from fruits and vegetables (not from grains) is very healthy.
>
> It's very difficult to just talk about what to eat. We can say "eat
> less meat" but less than what? How much is healthy? How much becomes
> harmful. If I had to pick a number out of the air right at this moment
> I'd say that you should consume about six ounces of meat (seafood) per day.
>
> But remember the essence of "Functional Medicine" is that we are all
> unique individuals. So what is important is learning what works for
> *you*. Life Extension Foundation now has "Starfire Research" test
> panels I developed with them. But of course you are allergic to running
> tests. {smile}
>
> It's easy to make improvements on the standard American diet but beyond
> some basic concepts, each individual needs to discover their own unique
> healthy diet.
>
> Barley is one of the better grains (as long as it's not pearled barley
> or processed in any other way).
>
> The glycemic index is just a rough guideline. Forget trying to live by
> the glycemic index, but yes, if you have a choice, in general choose the
> food with the lower glycemic index.
>
> Try to avoid being "high" or "low" in anything (proteins, carbs, fats,
> fiber). Find a good balance.
>
> I'm curious who/what is your source for the 100% grass fed beef? I just
> met another farm family that produces healthy animal products (including
> eggs) and I was thinking about taking the time to drive all the way out
> to their farm.
>
> I have studied my own diet and it is virtually impossible to get the low
> end of recommended protein intake without at least some animal products.
>
> - John
>
> The subject of diets is certainly a very controversial one and the
> debate will probably continue forever.
>
> Note: I generally use the term "diet" to mean what we eat and not as
> some sort of weight loss approach.
>
> Most weight loss diets have some "success". The success is usually
> short term and largely based on water weight reduction.
>
> I encourage not thinking about weight loss as a goal. Weight loss is
> just a natural side effect of eating "healthy".
>
> Ok... so now let's get down into the details of what we should eat and
> what we shouldn't eat. Since I have webpages about this and there are
> many other resources, I will just summarize what I consider to be
> important points.
>
> I do not advocate vegan or vegetarianism. What I advocate is that
> consuming *mostly* plants is healthy. A point I think that is
> overlooked or misunderstood is that the studies which show healthy
> native cultures consuming animal products are misconstrued to imply we
> should consume large amounts of animal products. These native diets are
> mostly plant foods but also include animal products.
>
> "The China Study" is a great book, but it's only one view. And it tends
> to gloss over the fact that in Asia part of the healthy diet *is* using
> meats and seafood for flavor (not as the main course).
>
> I believe there is benefit from eating some animal products (especially
> seafood). Most of the benefit is from consuming healthy fats. The
> other benefit is consuming a balanced set of amino acids (proteins).
> However animal products should be the minority of your diet. (and of
> course avoid industrial animal products and only eat "100% Grass fed")
>
> One of the problems of a plant food diet as a source of proteins is that
> if you don't consume a variety, you may end up deficient in some amino
> acids (even though you may have plenty of protein total - although in my
> opinion it is very difficult to get a decent amount of protein from only
> plant foods).
>
> When I review all the various studies and opinions a few things stand
> out as fairly universal:
>
> 1) Excess grains and sugars are very unhealthy. Unfortunately this is a
> huge part of our normal American diet.
>
> 2) Processed food is a terrible idea.
>
> 3) Homogenized and Pasteurized dairy products are unhealthy.
>
> 4) Fats are extremely healthy.
>
> 5) Fiber is overlooked but a very healthy part of a good diet.
>
> The excess grains and sugars problem is often misconstrued to imply that
> carbohydrates are bad. Carbs are not bad, protein is not bad, fat is
> not bad. Balance is important and the form is important.
>
> Carbs from fruits and vegetables are very healthy.
>
> Fats are very healthy except for trans fats and excessive amounts of
> saturated fats from industrial farmed animals.
>
> Fiber from fruits and vegetables (not from grains) is very healthy.
>
> It's very difficult to just talk about what to eat. We can say "eat
> less meat" but less than what? How much is healthy? How much becomes
> harmful. If I had to pick a number out of the air right at this moment
> I'd say that you should consume about six ounces of meat (seafood) per day.
>
> But remember the essence of "Functional Medicine" is that we are all
> unique individuals. So what is important is learning what works for
> *you*. Life Extension Foundation now has "Starfire Research" test
> panels I developed with them. But of course you are allergic to running
> tests. {smile}
>
> It's easy to make improvements on the standard American diet but beyond
> some basic concepts, each individual needs to discover their own unique
> healthy diet.
>
> Barley is one of the better grains (as long as it's not pearled barley
> or processed in any other way).
>
> The glycemic index is just a rough guideline. Forget trying to live by
> the glycemic index, but yes, if you have a choice, in general choose the
> food with the lower glycemic index.
>
> Try to avoid being "high" or "low" in anything (proteins, carbs, fats,
> fiber). Find a good balance.
>
> I'm curious who/what is your source for the 100% grass fed beef? I just
> met another farm family that produces healthy animal products (including
> eggs) and I was thinking about taking the time to drive all the way out
> to their farm.
>
> I have studied my own diet and it is virtually impossible to get the low
> end of recommended protein intake without at least some animal products.
>
> - John
Tom
Jul 30, 2010, 10:47:13 AM7/30/10
to A 2 G
Hi John,
We are buying the grass fed beef from Braucher's Sunshine Harvest Farm
in Webster, MN. Sara will be picking it up from the butcher in New
Prague.
http://www.localharvest.org/brauchers-sunshine-harvest-farm-M11356
Thanks,
-Tom
We are buying the grass fed beef from Braucher's Sunshine Harvest Farm
in Webster, MN. Sara will be picking it up from the butcher in New
Prague.
http://www.localharvest.org/brauchers-sunshine-harvest-farm-M11356
Thanks,
-Tom
Michael Peterson
Aug 1, 2010, 1:20:36 AM8/1/10
to a-...@googlegroups.com
As a general note, I think anyone who says "You can drop weight and reduce fat without ever counting a calorie or stepping on a treadmill." is a bit of a nut. That isn't to say you CAN'T, but really? At the end of the day, people lose weight by using more calories than they eat. There are complexities that get added due to nutrients (sodium comes to mind along with water.), but that is the core of the matter. So for someone to suggest that you really shouldn't put any work into watching what you eat, or by doing any exercise, well it makes me wonder.
Also, regarding my grandparents. They worked on the farm and physically? Well they worked a lot harder than I do in general. Should I be basing my overall diet on what they ate? They may never had stepped foot on a treadmill, but I wouldn't be surprised to find that they could outrun me or squash me from a strength standpoint. And so I would expect them to be able to consume more calories than I would because of the work they did.
It's also interesting to note that after that opening line about not stepping on a treadmill to lose weight, he later says "You won’t be as hungry, and cravings will seem to vanish. You’ll notice it’s easier to drop weight, and you’ll feel like exercising again.". So he brings back in the same thing he earlier suggested wasn't necessary.
Is there truth in anything he says? Maybe, but by this point I was more wondering what exactly he was trying to sell. :)
I realize that's rather direct and probably more than you wanted of my thoughts.
-Mike
Also, regarding my grandparents. They worked on the farm and physically? Well they worked a lot harder than I do in general. Should I be basing my overall diet on what they ate? They may never had stepped foot on a treadmill, but I wouldn't be surprised to find that they could outrun me or squash me from a strength standpoint. And so I would expect them to be able to consume more calories than I would because of the work they did.
It's also interesting to note that after that opening line about not stepping on a treadmill to lose weight, he later says "You won’t be as hungry, and cravings will seem to vanish. You’ll notice it’s easier to drop weight, and you’ll feel like exercising again.". So he brings back in the same thing he earlier suggested wasn't necessary.
Is there truth in anything he says? Maybe, but by this point I was more wondering what exactly he was trying to sell. :)
I realize that's rather direct and probably more than you wanted of my thoughts.
-Mike
Thomas Anderson
Aug 2, 2010, 8:06:57 AM8/2/10
to a-...@googlegroups.com
I agree Mike (and appreciate your thoughts.) Dr. Al Sears often comes across as a cheesy salesman to me too, even though I believe he has some good information (especially on the exercise side - which he didn't talk about in this article). The problem with all his "good information" is he often contradicts himself later (as you noticed - usually when he's trying to make a sale). So it can be frustrating to arrive at any sound conclusions without checking other sources. In the recorded interview links I sent out months ago, he didn't sound at all like a cheesy salesman to me - but his emails often do.
Thanks,
-Tom
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Thomas Anderson
Aug 4, 2010, 1:05:03 AM8/4/10
to A 2 G
Hi Kelly,
I share your frustration with the "hard work" of exercise - especially after distance running 3 times a week for 8 years only to find out that all my distance running was actually:
1) Training my body to store fat
2) Reducing my heart capacity
3) Reducing my lung capacity
4) Reducing my life expectancy
Based on what you described as your typical diet, it doesn't quite sound like the diet that Al Sears described. But even if you were following his low carb, high organic protein diet perfectly I seriously doubt that this alone would give you high energy and make you want to exercise. He often says things like that in his articles, whether he is talking about the latest natural antioxidant he discovered quite by accident while hiking in the rain forest or the "special fruit" that he was given by a native tribe where every member was lean, strong and disease free.
Even though I sometimes poke fun at Dr. Al Sears, the Florida salesman, I do have a lot of respect for Dr. Al Sears, leading authority on longevity and hearth health. So I read most of his articles with interest and avoid getting too excited about his next new product. John has been reviewing them as well and seems to agree with most of them (minus the over-emphasis on how GREAT this next new thing will make you feel).
Kelly, I think it's cool that you have been paying more attention to diet and exercise for the past 7 months. I also think it's excellent that you sent me an email sharing your experience. If you are open to it, keep us up to date on your progress since the whole group can benefit from these experiences where we can learn from each other. I can honestly say that the past 3 years of conversations with John about nutrition and Sara about exercise have led me to decisions that have radically improved my overall health.
You gave some excellent details about your diet. I'm sure John could give you better advice in this area but here is my two cents: Don't worry about the coffee. Do worry about the wheat. Instead of rice milk, use coconut milk (Lunds or Byerly's) especially if you are having this Fruitein shake every day. Nice job on the vitamins and eating fruit for snacks - might want to add a D3 supplement (especially critical during winter months).
Related to your 5 days a week at the gym, how much time do you spend doing cardio and how much weights? Sara can probably give better advice but here are my thoughts: If weight loss is one of your goals I strongly encourage morning workouts (it's real tough at first but you eventually get used to it). Raising your metabolism through exercise is more about intensity and less about duration. So when riding your bike try to go super fast for 2 minutes until you are practically out of breath, then stop, slow way down, or walk your bike until you fully recover, then go even faster for another minute until you are panting again, then fully recover, then go "all out" for 30 seconds, fully recover, then repeat the 30 second intensity two or three more times with a full recovery in between each one. You'll know if you are hitting the right intensity level when towards the end you actually find you are breathing harder at the beginning of a recovery (for a few seconds) than at the end of the push. Since you've been doing a lot of cardio, it might take a few weeks of gradually building up your intensity before you experience what I'm describing. The end result of this type of exercise is the exact opposite of 1-4 above so it's best to do this 3 times a week, whether it's biking, sprinting, or running up stairs. Also it hasn't happened too often but there have been a couple times where I had an urge to take off running like when I was a kid. So the "high energy, want to exercise" thing is possible even for a 40 year old like me. But I don't think this feeling is obtained just through diet and exercise. Getting plenty of rest and not being too stressed are also important.
Thanks,
-Tom
On Tue, Aug 3, 2010 at 8:59 PM, <kelly....@gmail.com> wrote:
Thanks for sharing...this is interesting. Can I share my latest experiences on this topic? Since January I've really been paying more attention to diet and exercise and after 7 months of (mostly) hard work, let me just say, I'm discouraged.
Here's what a typical day for me consists of...
For breakfast I have one fried egg (I lightly spray the pan with olive oil spray), one banana, and one "Fruitein" shake (http://www.gnc.com/product/index.jsp?productId=3535351&CAWELAID=362530316). I mix the Fruitein with 12 ounces of rice milk. This is surprisingly filling and holds me over until 12 or 1pm. I have a couple of glasses of water with a multi-vitamin and an omega 3 vitamin.
For lunch I have a tuna sandwich which consists of one can of tuna in water, one slice of cheese, light miracle whip, and two slices of whole wheat multi-grain bread. This probably isn't the best, but I like it and I don't believe it is too "dangerous". I also have a 12 ounce glass of V8 vegetable juice. Coffee is usually a dangerous decision but I sometimes can't help myself (I drink it black). If I need a snack between lunch and supper I eat grapefruit, oranges or apples, depending on what I buy that week at the grocery store.
4:30 I'm usually done working and its time for the gym. I'm mentally drained and ready for a break. But I'm usually drained physically too and don't feel very energetic, especially if I've had coffee. I press forth and some weeks go to the gym 5 days a week. At the gym, I lift weights and work on groups: arms and shoulders; chest, back and core; and legs. I'll break up lifting days with cardio whenever I need to change it up. I ride my bike to the gym and if I have any errands to do afterwards, I ride my bike there too. Sometimes I'll go to the grocery store, sometimes I'll go to Subway after the gym and have an oven roasted "chicken breast" sandwich (yes, notice the quotations around chicken). In general, for supper I usually mix it up. I can't really say what I have on a typical evening for supper, but I try to keep it natural and healthy.
Personally, I'm not happy with my results so either I need to work harder or I'm doing something wrong. And in reading your message from Al Sears I should have high energy, want to exercise and be losing belly fat. None of these are true. So what are your guys' thoughts (feel free to be critical!)
Kelly
Michael Peterson
Aug 4, 2010, 10:59:04 AM8/4/10
to a-...@googlegroups.com
I think one other thing that is important is doing stuff that fits in with how you want to live. Because if you approach this as a diet and something you are going to do until you hit a goal, what happens when you hit the goal?
And if you're "miserable" now and if you're looking at this as something you will be chained to for the rest of your life it is a lot harder to be motivated and a lot easier to be discouraged.
There is a balance between discipline and doing what fits in your life.
For instance, coffee is one of the items I have almost daily (typically a morning item), however I haven't had a soda in months (was either February or January). I actually hadn't intended to not have pop, but it's just worked out that way. While I occasionally have had a craving for a Cherry Vanilla Dr. Pepper, I also have gotten to the point where I just don't want it now.
-Mike
Sara Miller
Aug 4, 2010, 11:18:04 AM8/4/10
to a-...@googlegroups.com
Hey Kelly,
I agree with Tom about the cardio. I do shorter interval or high intensity training like Dr. Sears advocates. I still do an occasional (2-3 times/mo) 3-5 mi run, just because I enjoy it. I am interested in the type of weight training that you do. If weight loss is your goal then you should be trying to build muscle. Don't worry about getting "too big", women do not produce enough testosterone to build really large muscles and even if you did you would need to be eating a lot and in the gym lifting for hours to get really big. The more muscle you have the more calories your body needs to sustain itself. There are many different ways to lift, but the most prescribed way to gain muscle is to life a weight that you can do 8-12 times for 2-3 sets. By the 10th or 12th time it should be very difficult to lift. If you are lifting weights that are too light you would need to do a lot more repetitions to reach that muscle failure or fatigue. If you are lifting a weight that is too heavy you increase your risk of injury. You should also be changing up your routine on a regular basis. If you have been doing the same routine for the past 7 months, your body has grown accustomed to it and you will cease to see results.
You want to challenge your body so that it adapts to the changes that are happening and then once it adapts you need to challenge it in a new way so that you don't plateau.
I don't know if this helps at all. If you have any questions let me know.
Take care,
Sara
Date: Wed, 4 Aug 2010 00:05:03 -0500
Subject: Re: Re: [a2g] Re: Al Sears Message: Drop Weight by Eating This at Breakfast
From: mr.thomas....@gmail.com
To: a-...@googlegroups.com
I agree with Tom about the cardio. I do shorter interval or high intensity training like Dr. Sears advocates. I still do an occasional (2-3 times/mo) 3-5 mi run, just because I enjoy it. I am interested in the type of weight training that you do. If weight loss is your goal then you should be trying to build muscle. Don't worry about getting "too big", women do not produce enough testosterone to build really large muscles and even if you did you would need to be eating a lot and in the gym lifting for hours to get really big. The more muscle you have the more calories your body needs to sustain itself. There are many different ways to lift, but the most prescribed way to gain muscle is to life a weight that you can do 8-12 times for 2-3 sets. By the 10th or 12th time it should be very difficult to lift. If you are lifting weights that are too light you would need to do a lot more repetitions to reach that muscle failure or fatigue. If you are lifting a weight that is too heavy you increase your risk of injury. You should also be changing up your routine on a regular basis. If you have been doing the same routine for the past 7 months, your body has grown accustomed to it and you will cease to see results.
You want to challenge your body so that it adapts to the changes that are happening and then once it adapts you need to challenge it in a new way so that you don't plateau.
I don't know if this helps at all. If you have any questions let me know.
Take care,
Sara
Date: Wed, 4 Aug 2010 00:05:03 -0500
Subject: Re: Re: [a2g] Re: Al Sears Message: Drop Weight by Eating This at Breakfast
From: mr.thomas....@gmail.com
To: a-...@googlegroups.com
Thomas Anderson
Aug 4, 2010, 3:12:02 PM8/4/10
to a-...@googlegroups.com
Mike - no pop? That's excellent! I know a lot of people at work that have been trying to quit but haven't been able to give up pop. I very much agree with your "keep a balance" approach too. After shocking my system by radically switching my diet 180 degrees, I've learned the hard way that it's often best to make these positive changes gradually over time. Also it helps me to not feel so guilty about eating a donut once in a while when I consider that it used to be 3 or 4 donuts every Friday.
Sara, thanks for your input! Not to embarrass you but I don't think Kelly would mind getting big muscles (he's a guy). :o)
For those of you that don't know Sara, she is an EXCELLENT personal trainer that works at the YMCA.
Thanks,
-Tom
Sara Miller
Aug 4, 2010, 3:13:18 PM8/4/10
to a-...@googlegroups.com
Sorry Kelly!!
Date: Wed, 4 Aug 2010 14:12:02 -0500
Subject: Re: [a2g] Re: Al Sears Message: Drop Weight by Eating This at Breakfast
From: mr.thomas....@gmail.com
To: a-...@googlegroups.com
Date: Wed, 4 Aug 2010 14:12:02 -0500
Subject: Re: [a2g] Re: Al Sears Message: Drop Weight by Eating This at Breakfast
From: mr.thomas....@gmail.com
To: a-...@googlegroups.com
Michael Peterson
Aug 4, 2010, 3:26:39 PM8/4/10
to a-...@googlegroups.com
Actually a donut is symbolic in what has been my current motivation. I knew where I was at with calories and other nutrients and I didn't have really have room for anything extra when someone came up to me and asked me whether I wanted a donut. I realized at that point that "No, I didn't want a donut because I'm trying to get to a point where I can keep up with the kids" and that's what I told them (although I think\hope I worded it a little nicer.)
On the other hand, I have certainly eaten donuts, and it was a big part (and a necessity) at a going away party for a friend. But that's a different story and one I won't go into now.
-Mike
--
John Wright
Aug 9, 2010, 12:57:08 PM8/9/10
to A 2 G
My apologies, I haven't been checking g-mail so I'd forgotten about
our group here until Tom reminded me yesterday.
Diet and weight loss is a huge topic, full of controversy.
No disrespect Mike, but losing weight does *not* require counting
calories or exercising. I don't know how much personal experiences
count but I have lost 34 pounds over the past four years and my wife
lost 40 pounds over three years. I haven't changed my exercise
routine in the past ten years. My wife did not exercise at all. I
have been "pigging out" for the past four years too.
What you eat is *critically* important.
Let me repeat that... *what* you eat is key to health and weight loss.
Cutting calories doesn't work, it just tells your body to go into
starvation mode and to conserve calories. Exercise doesn't work
because after you have exercised your body shifts into resting and
compensates for those extra calories you burnt while exercising.
Let me take a minute to say that I am "pro" exercise. Definitely do
stay physically active, it's extremely healthy. But it is not
required or critical to weight loss. Sara makes a great point that
building muscle is great because that extra muscle increases your base
metabolism and burns calories all day long for you. Strength training
is very healthy!
I'm an advocate of NEAT. I don't recall exactly what it stands for
but it's roughly "Non-Exercise Activity". Basically the idea is to
increase your metabolism all day long by walking a little further,
using the elevator, in general just doing lots of little extra
physical activities through the day.
But the real key is understanding metabolism. And the important thing
here is nutrition. Study an organic acids test panel some day and
study the details of how your mitochondria produce energy. You'll
quickly realize that nutrients (mainly vitamins) are *critical* to
this process. Study a bit more and you may observe that in some
people even taking "mega doses" (B vitamins in the "100" range) often
still have deficiencies (from optimum).
Another very important detail is thyroid function. Thyroid hormone
*function* is critical to what your base metabolism is. And forget
going to your doctor to get expert advice on your thyroid status.
I've been training several doctors. The simple fact is that 999 out
of 1000 doctors don't understand thyroid hormone and fail to test for
it correctly (and if they do more than average testing they fail to
interpret the results of tests correctly and if they do diagnose you
as hypothyroid they prescribe the wrong from of synthetic thyroid
hormone).
Kelly provided some specifics so I'll make a few comments:
1) It looks like you are eating too little.
2) I suspect your multi-vitamin lacks potency.
3) How much DHA + EPA do you get? You probably aren't actually taking
enough.
4) Your "tuna sandwich" definitely is not the best. Drop the cheese,
don't use "lite" products, and avoid bread.
5) Cut down to perhaps four ounces of V-8
6) Don't worry about the coffee unless you are using it as a "perk
up". If you need something like coffee to give you energy then you
have other issues that should be fixed instead of creating more long
term problems. But if you are just relaxing and enjoying coffee then
go ahead and continue to enjoy it.
7) I'm seeing mention of fruits but essentially no mention of veggies.
8) You didn't describe what you typically have for dinner, unless it's
the Subway sandwich. Drop the Subway sandwich, that isn't doing you
any favors.
Advice:
1) Eat nuts.
2) Consume more fiber (eat whole plant foods - fruits and veggies, NOT
cereal)
3) Drink more water
4) Eat salads and veggies.
5) Eat little to no grains.
6) Consume mostly plant foods (i.e. eat more fruits+veggies+nuts than
you do meat+eggs+grains)
7) Upgrade your supplements.
8) Test thyroid hormone function.
9) Investigate your hormone levels. Very, very common is elevated
estrogens and lower testosterone resulting in that excess belly fat.
Well, there you go... a bit of freebie advice.
our group here until Tom reminded me yesterday.
Diet and weight loss is a huge topic, full of controversy.
No disrespect Mike, but losing weight does *not* require counting
calories or exercising. I don't know how much personal experiences
count but I have lost 34 pounds over the past four years and my wife
lost 40 pounds over three years. I haven't changed my exercise
routine in the past ten years. My wife did not exercise at all. I
have been "pigging out" for the past four years too.
What you eat is *critically* important.
Let me repeat that... *what* you eat is key to health and weight loss.
Cutting calories doesn't work, it just tells your body to go into
starvation mode and to conserve calories. Exercise doesn't work
because after you have exercised your body shifts into resting and
compensates for those extra calories you burnt while exercising.
Let me take a minute to say that I am "pro" exercise. Definitely do
stay physically active, it's extremely healthy. But it is not
required or critical to weight loss. Sara makes a great point that
building muscle is great because that extra muscle increases your base
metabolism and burns calories all day long for you. Strength training
is very healthy!
I'm an advocate of NEAT. I don't recall exactly what it stands for
but it's roughly "Non-Exercise Activity". Basically the idea is to
increase your metabolism all day long by walking a little further,
using the elevator, in general just doing lots of little extra
physical activities through the day.
But the real key is understanding metabolism. And the important thing
here is nutrition. Study an organic acids test panel some day and
study the details of how your mitochondria produce energy. You'll
quickly realize that nutrients (mainly vitamins) are *critical* to
this process. Study a bit more and you may observe that in some
people even taking "mega doses" (B vitamins in the "100" range) often
still have deficiencies (from optimum).
Another very important detail is thyroid function. Thyroid hormone
*function* is critical to what your base metabolism is. And forget
going to your doctor to get expert advice on your thyroid status.
I've been training several doctors. The simple fact is that 999 out
of 1000 doctors don't understand thyroid hormone and fail to test for
it correctly (and if they do more than average testing they fail to
interpret the results of tests correctly and if they do diagnose you
as hypothyroid they prescribe the wrong from of synthetic thyroid
hormone).
Kelly provided some specifics so I'll make a few comments:
1) It looks like you are eating too little.
2) I suspect your multi-vitamin lacks potency.
3) How much DHA + EPA do you get? You probably aren't actually taking
enough.
4) Your "tuna sandwich" definitely is not the best. Drop the cheese,
don't use "lite" products, and avoid bread.
5) Cut down to perhaps four ounces of V-8
6) Don't worry about the coffee unless you are using it as a "perk
up". If you need something like coffee to give you energy then you
have other issues that should be fixed instead of creating more long
term problems. But if you are just relaxing and enjoying coffee then
go ahead and continue to enjoy it.
7) I'm seeing mention of fruits but essentially no mention of veggies.
8) You didn't describe what you typically have for dinner, unless it's
the Subway sandwich. Drop the Subway sandwich, that isn't doing you
any favors.
Advice:
1) Eat nuts.
2) Consume more fiber (eat whole plant foods - fruits and veggies, NOT
cereal)
3) Drink more water
4) Eat salads and veggies.
5) Eat little to no grains.
6) Consume mostly plant foods (i.e. eat more fruits+veggies+nuts than
you do meat+eggs+grains)
7) Upgrade your supplements.
8) Test thyroid hormone function.
9) Investigate your hormone levels. Very, very common is elevated
estrogens and lower testosterone resulting in that excess belly fat.
Well, there you go... a bit of freebie advice.
Thomas Anderson
Aug 10, 2010, 2:24:34 PM8/10/10
to a-...@googlegroups.com
Hi John,
This is the first time I ever heard of NEAT (Non-Exercise-Activity-Thermogenesis) so I did some googling and found this:
Not sure if it's just this one article, but all I can say after reading that is "huh?"
If I understood what you were saying about this, it's good to consider how many calories you are burning per day not by counting calories but by considering your average daily routine (so just a rough estimate). Weight loss can occur just by making small adjustments to your normal daily activities (such as taking the stairs instead of the elevator). But NEAT is neither for nor against a scheduled exercise routine, correct?
Or is NEAT against all structured exercise? Would advocates of NEAT say something like the following? "If you took X minutes out of your daily schedule just to exercise, then you are not following NEAT and are wasting your time."
If so, then I guess I'm not very NEAT. This makes me SAD
(Super Adrenaline Druggy)
(Super Adrenaline Druggy)-Tom
John Wright
Aug 10, 2010, 5:48:47 PM8/10/10
to A 2 G
I was introduced to NEAT by an A4M presentation and I've subsequently
seen a few things on it.
No, NEAT does *not* discourage formal exercise. The value of NEAT is
that for people who do not like to exercise (or find it impossible to
fit into their schedule), there is a more important factor to how many
calories you burn in a day. NEAT burn can be from just fidgeting like
mentioned in that article or it can be from wearing a weight so you
use just a bit more energy when you walk or it can be just increasing
activity throughout the day (such as walking further to your parked
car or using the stairs instead of elevators.
An example of NEAT which I do is while watching TV, I will stand up
and move around a bit. You may have noticed at Pearson that I got up
and walked around the office reasonably often. That bit of walking
both improves mental productivity (by increasing oxygen delivery to
the brain) and burns a few extra calories.
seen a few things on it.
No, NEAT does *not* discourage formal exercise. The value of NEAT is
that for people who do not like to exercise (or find it impossible to
fit into their schedule), there is a more important factor to how many
calories you burn in a day. NEAT burn can be from just fidgeting like
mentioned in that article or it can be from wearing a weight so you
use just a bit more energy when you walk or it can be just increasing
activity throughout the day (such as walking further to your parked
car or using the stairs instead of elevators.
An example of NEAT which I do is while watching TV, I will stand up
and move around a bit. You may have noticed at Pearson that I got up
and walked around the office reasonably often. That bit of walking
both improves mental productivity (by increasing oxygen delivery to
the brain) and burns a few extra calories.
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