Showing posts with label less. Show all posts
Showing posts with label less. Show all posts
Less Beef More Tuna and Eggs
Monday, May 5, 2014
Hi,
I am finally seeing some weight loss progress. I actually made two changes. The first being the 16-hour fast per day and the second, about a week and a half later, was to begin to eat a couple of lighter meals during the 8-hour feed time. That Sumo Wrestlers Diet really stuck in my mind. I realized if my weight loss has stalled, then, Im eating too much. Plain. Simple.
For a long time a thought has been sitting at the back of my mind that I did not want to really investigate. Ive been wondering if all the beef and pork that I have been eating is the reason I stalled. I went back and looked at my journal over the time period in January that I was losing weight and I noticed that at that time I ate eggs and tuna for the majority of my protein. It does appear that when I started including more beef, my weight loss stalled. I had not wanted to admit that to myself because I thought beef was a good protein source that I did not have to worry about. Perhaps it is because I did not feel I could afford the grass fed variety, and was using standard beef.
So in this last week I, again, went to eggs and tuna for my protein, with a little pork, and left off the beef and in about three days I noticed a lot of water coming off of me. Dont get ahead of me... the water was coming off but my weight had not changed on the scale. I know. I was baffled, too. Then after that the scale made a five pound drop in one day. Then a three pound drop the next day. Ive now gone up a pound, but I give that over to normal every day fluctuations. I am planning on doing more of the eggs and tuna again to see if I make progress on the scale, again. Ill have beef no more than once a day and since Ill be consuming less of it, maybe I can get the grass fed beef to improve that area, too. The pork does not seem to be a problem, but Im a little tired of pork for now.
It has occurred to me that I probably could do more chicken, but, ya know, Im just not a real fan of chicken. I dont hate it, but if I buy it, it sits in my freezer for months before I eat it. I choose everything and anything else before choosing that. I should probably make some chicken soup. That is my favorite way to have chicken.
The daily 16-hour fasting has been going well. There are times when I have to remind myself that the feeling of hunger means my body is actually using the fat stores for energy. This seemed to happen a little more after I cut down on the beef, which may be the reason I did not want to stop eating it. It is very satisfying and for a very long time.
If youve been reading my blog at all you must know that I adjust things on the fly. I have a plan, but if things happen in life, I adjust to make it work as I go. This has a good side and a bad side. The good side, is that if I notice something is not working, I can quickly adjust to make it work. The bad side, is that if I happen to let things get over into craving ville, life can get pretty wacky and my weight loss will probably stall.
I know what foods to avoid ninety percent of the time. That means that for about ten percent I can allow in a few starchy carbs. Now that I am doing the fasting Ive discovered that I can have an occasional higher carb meal without as much worry.
There is still the option of doing one or two 24-hour fasts during a week instead of doing a 16-hour fast every day. Ive not tried that, yet. I did not want to have way too many variables to factor in. If I make too many changes then I cant tell which one worked or didnt work.
The fasting really does not seem to be that hard to do. I have the time periods written down in my journal and I look forward to breaking the fast, but it is not like starvation when you dont know when you will be eating again. Thank God, I know when my next meal is. That alone, makes it much less stressful than those who are in situations where they dont know where their next mouthful is coming from.
If youve read "Eat Stop Eat" ( http://eatstopeat.com/ ) you know that there are some myths out there about dieting, metabolism, starvation mode, fasting, and other things that are just not proven by the science. ESE is a must read for anyone who struggles with their weight and wants to know the science behind fasting.
There is also very good information about the actual experience of fasting at "Intermittent Fasting, Ch. 6" ( http://www.precisionnutrition.com/intermittent-fasting/chapter-6 ). This one introduces other forms of fasting that ESE does not cover. This one is a free downloadable PDF, too.
Im still on the journey and happy about the recent weight losses. Hope all is well with you.
Be back soon,
Marcia
I am finally seeing some weight loss progress. I actually made two changes. The first being the 16-hour fast per day and the second, about a week and a half later, was to begin to eat a couple of lighter meals during the 8-hour feed time. That Sumo Wrestlers Diet really stuck in my mind. I realized if my weight loss has stalled, then, Im eating too much. Plain. Simple.
For a long time a thought has been sitting at the back of my mind that I did not want to really investigate. Ive been wondering if all the beef and pork that I have been eating is the reason I stalled. I went back and looked at my journal over the time period in January that I was losing weight and I noticed that at that time I ate eggs and tuna for the majority of my protein. It does appear that when I started including more beef, my weight loss stalled. I had not wanted to admit that to myself because I thought beef was a good protein source that I did not have to worry about. Perhaps it is because I did not feel I could afford the grass fed variety, and was using standard beef.
So in this last week I, again, went to eggs and tuna for my protein, with a little pork, and left off the beef and in about three days I noticed a lot of water coming off of me. Dont get ahead of me... the water was coming off but my weight had not changed on the scale. I know. I was baffled, too. Then after that the scale made a five pound drop in one day. Then a three pound drop the next day. Ive now gone up a pound, but I give that over to normal every day fluctuations. I am planning on doing more of the eggs and tuna again to see if I make progress on the scale, again. Ill have beef no more than once a day and since Ill be consuming less of it, maybe I can get the grass fed beef to improve that area, too. The pork does not seem to be a problem, but Im a little tired of pork for now.
It has occurred to me that I probably could do more chicken, but, ya know, Im just not a real fan of chicken. I dont hate it, but if I buy it, it sits in my freezer for months before I eat it. I choose everything and anything else before choosing that. I should probably make some chicken soup. That is my favorite way to have chicken.
The daily 16-hour fasting has been going well. There are times when I have to remind myself that the feeling of hunger means my body is actually using the fat stores for energy. This seemed to happen a little more after I cut down on the beef, which may be the reason I did not want to stop eating it. It is very satisfying and for a very long time.
If youve been reading my blog at all you must know that I adjust things on the fly. I have a plan, but if things happen in life, I adjust to make it work as I go. This has a good side and a bad side. The good side, is that if I notice something is not working, I can quickly adjust to make it work. The bad side, is that if I happen to let things get over into craving ville, life can get pretty wacky and my weight loss will probably stall.
I know what foods to avoid ninety percent of the time. That means that for about ten percent I can allow in a few starchy carbs. Now that I am doing the fasting Ive discovered that I can have an occasional higher carb meal without as much worry.
There is still the option of doing one or two 24-hour fasts during a week instead of doing a 16-hour fast every day. Ive not tried that, yet. I did not want to have way too many variables to factor in. If I make too many changes then I cant tell which one worked or didnt work.
The fasting really does not seem to be that hard to do. I have the time periods written down in my journal and I look forward to breaking the fast, but it is not like starvation when you dont know when you will be eating again. Thank God, I know when my next meal is. That alone, makes it much less stressful than those who are in situations where they dont know where their next mouthful is coming from.
If youve read "Eat Stop Eat" ( http://eatstopeat.com/ ) you know that there are some myths out there about dieting, metabolism, starvation mode, fasting, and other things that are just not proven by the science. ESE is a must read for anyone who struggles with their weight and wants to know the science behind fasting.
There is also very good information about the actual experience of fasting at "Intermittent Fasting, Ch. 6" ( http://www.precisionnutrition.com/intermittent-fasting/chapter-6 ). This one introduces other forms of fasting that ESE does not cover. This one is a free downloadable PDF, too.
Im still on the journey and happy about the recent weight losses. Hope all is well with you.
Be back soon,
Marcia
Drink Less for Strong Bones Tips to avoid getting tipsy
Sunday, May 4, 2014
Heavy drinking is a health risk for many reasons, including the effects on bones.
Research shows that chronic heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of osteoporosis later in life.
What do doctors advise? Drink less for strong bones.
Calcium is an essential nutrient for healthy bones, and alcohol is its enemy. "Alcohol has multiple effects on calcium," says Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia. "The bones deteriorate because not enough calcium is getting into bones -- and the body is leaching it away from bones."
How Does Alcohol Harm Your Bones?
When you imbibe too much -- 2 to 3 ounces of alcohol every day -- the stomach does not absorb calcium adequately, Kaur explains. "Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver, which is important for activating vitamin D -- which is also important for calcium absorption."
The hormones important to bone health also go awry. Some studies suggest that alcohol decreases estrogen and can lead to irregular periods. As estrogen declines, bone remodeling slows and leads to bone loss. If youre in the menopausal years, this adds to the bone loss thats naturally occurring, says Kaur.
Theres an increase in two potentially bone-damaging hormones, cortisol and parathyroid hormone. High levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown. Chronic alcohol consumption also increases parathyroid hormone, which leaches calcium from the bone, she says.
Also, excess alcohol kills osteoblasts, the bone-making cells, Kaur adds. To compound the problem, nutritional deficiencies from heavy drinking can lead to peripheral neuropathy -- nerve damage to hands and feet. And chronic alcohol abuse can affect balance, which can lead to falls, she explains.
Drinking and Your Risk of Fracture
Heavy drinkers are more likely to suffer frequent fractures due to brittle bones and nerve damage, especially hip and spine fractures, Kaur says. Those fractures will likely heal slowly because of malnutrition.
When you quit drinking, your bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.
If youre a smoker, its important that you quit that habit, too. "If you are a heavy drinker who also smokes, it makes your bone problems even worse," Kaur tells . "You need to quit both habits, or osteoporosis treatment is not going to work." In fact, studies suggest that quitting smoking helps people recover from alcoholism.
Drink Less for Strong Bones
Summer barbecues, family get-togethers, after-work happy hours -- theyre full of temptations. Everyones drinking, having a good time. If youre used to imbibing, its hard to say no. But if youre goal is strong bones, these tips will help you drink less.
"Its difficult to deny yourself," says Murray Dabby, LCSW, director of the Atlanta Center for Social Therapy. "Theore, you have to find something to say yes to. ... Thats the more winning strategy."
Saying yes to healthy living is a good first step, "Take the focus off not drinking or not smoking."
As a coach and therapist, he asks people to understand their relationship to alcohol. "That relationship says a lot about how you see yourself -- Im socially awkward, Im shy, Im anxious, Im insecure, and alcohol makes me feel more comfortable."
To overcome shyness sans alcohol, heres his suggestion: "As Shakespeare would say, Life is a stage. Create a new performance for yourself. Act like the person you want to be," Dabby says.
If parties make you self-conscious, heres a positive approach: Act like youre the co-host. "Focus on making people comfortable rather than worrying about yourself," he explains. "Go around greeting everyone, asking how they know the host. Perform as if youre the friendliest person at the party. You wont need alcohol to cover up your nervousness."
Another tactic: Pretend that youre tipsy. If you love going to karaoke bars but cant enjoy it without alcohol, simply pretend, Dabby suggests. "Order ginger ale, but act like youre tipsy." Thats the approach that one person took, "It was very successful for him. He found he could ham it up without alcohol."
If after-work happy hours are a problem, dont focus on drinking: "Focus on getting to know your co-workers. Be curious, ask questions. Focus on relationship-building, because thats a positive thing,” Dabby says. “Order ginger ale or another nonalcoholic drink. You dont have to tell anyone you have trouble with alcohol."
Research shows that chronic heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of osteoporosis later in life.
What do doctors advise? Drink less for strong bones.
Calcium is an essential nutrient for healthy bones, and alcohol is its enemy. "Alcohol has multiple effects on calcium," says Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia. "The bones deteriorate because not enough calcium is getting into bones -- and the body is leaching it away from bones."
How Does Alcohol Harm Your Bones?
When you imbibe too much -- 2 to 3 ounces of alcohol every day -- the stomach does not absorb calcium adequately, Kaur explains. "Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver, which is important for activating vitamin D -- which is also important for calcium absorption."
The hormones important to bone health also go awry. Some studies suggest that alcohol decreases estrogen and can lead to irregular periods. As estrogen declines, bone remodeling slows and leads to bone loss. If youre in the menopausal years, this adds to the bone loss thats naturally occurring, says Kaur.
Theres an increase in two potentially bone-damaging hormones, cortisol and parathyroid hormone. High levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown. Chronic alcohol consumption also increases parathyroid hormone, which leaches calcium from the bone, she says.
Also, excess alcohol kills osteoblasts, the bone-making cells, Kaur adds. To compound the problem, nutritional deficiencies from heavy drinking can lead to peripheral neuropathy -- nerve damage to hands and feet. And chronic alcohol abuse can affect balance, which can lead to falls, she explains.
Drinking and Your Risk of Fracture
Heavy drinkers are more likely to suffer frequent fractures due to brittle bones and nerve damage, especially hip and spine fractures, Kaur says. Those fractures will likely heal slowly because of malnutrition.
When you quit drinking, your bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.
If youre a smoker, its important that you quit that habit, too. "If you are a heavy drinker who also smokes, it makes your bone problems even worse," Kaur tells . "You need to quit both habits, or osteoporosis treatment is not going to work." In fact, studies suggest that quitting smoking helps people recover from alcoholism.
Drink Less for Strong Bones
Summer barbecues, family get-togethers, after-work happy hours -- theyre full of temptations. Everyones drinking, having a good time. If youre used to imbibing, its hard to say no. But if youre goal is strong bones, these tips will help you drink less.
"Its difficult to deny yourself," says Murray Dabby, LCSW, director of the Atlanta Center for Social Therapy. "Theore, you have to find something to say yes to. ... Thats the more winning strategy."
Saying yes to healthy living is a good first step, "Take the focus off not drinking or not smoking."
As a coach and therapist, he asks people to understand their relationship to alcohol. "That relationship says a lot about how you see yourself -- Im socially awkward, Im shy, Im anxious, Im insecure, and alcohol makes me feel more comfortable."
To overcome shyness sans alcohol, heres his suggestion: "As Shakespeare would say, Life is a stage. Create a new performance for yourself. Act like the person you want to be," Dabby says.
If parties make you self-conscious, heres a positive approach: Act like youre the co-host. "Focus on making people comfortable rather than worrying about yourself," he explains. "Go around greeting everyone, asking how they know the host. Perform as if youre the friendliest person at the party. You wont need alcohol to cover up your nervousness."
Another tactic: Pretend that youre tipsy. If you love going to karaoke bars but cant enjoy it without alcohol, simply pretend, Dabby suggests. "Order ginger ale, but act like youre tipsy." Thats the approach that one person took, "It was very successful for him. He found he could ham it up without alcohol."
If after-work happy hours are a problem, dont focus on drinking: "Focus on getting to know your co-workers. Be curious, ask questions. Focus on relationship-building, because thats a positive thing,” Dabby says. “Order ginger ale or another nonalcoholic drink. You dont have to tell anyone you have trouble with alcohol."
Allopurinol less than half of patients reach recommended treatment goal
Thursday, April 17, 2014
AstraZeneca and Ardea Biosciences today presented results from a large study of allopurinol, a treatment commonly used to lower uric acid in patients with gout. The LASSO (Long-term Allopurinol Safety Study evaluating Outcomes in gout patients) study was a multinational, 6-month, open, prospective observational study involving 1,735 patients with gout and was designed to evaluate the safety and efficacy of medically appropriate doses of allopurinol. Results of the LASSO study showed no new safety signals with allopurinol doses of approximately 300mg/day. The study also revealed that at the time of last dose fewer than half (43%) of patients taking allopurinol achieved the target serum uric acid (sUA) level of <6.0 mg/dL, the level recommended by the American College of Rheumatology (ACR) and the European League Against Rheumatism (EULAR). Results of the LASSO study were presented today at the ACR Annual Meeting in San Diego, CA.
Allopurinol, the most commonly used treatment to lower blood uric acid levels in gout, is a generic treatment that has been available for more than 50 years. It is a xanthine oxidase inhibitor, a class of drugs intended to reduce the bodys production of uric acid. Allopurinol is recommended at doses between 100mg and 900mg per day, depending upon disease severity. The LASSO study encouraged investigators to increase, or titrate, the dose of allopurinol over the six months of the study to a medically appropriate dose. There was a high rate of adherence to therapy (97% across doses) and the most commonly used dose was 300mg. Approximately 45% of patients finished on the same dose as their baseline dose. Results show that even among patients titrated to final doses above the most commonly used dose of 300mg/day, approximately 46% did not reach target sUA levels of <6.0 mg/dL.
"Gout is a painful form of arthritis that is often misunderstood and inadequately treated. The LASSO study demonstrates that many patients with gout fail to reach the recommended treatment goal," said study co-author Nicola Dalbeth, MD of the University of Auckland. "Failing to reach the recommended sUA target leaves patients with gout at risk for further disease progression and long-term consequences of gout."
The results of this large, multinational, prospective observational study of gout are consistent with published literature confirming many patients do not reach sUA targets with allopurinol therapy as currently used.
Specific findings from LASSO include:
- The study revealed no new safety signals with allopurinol (approximately 300mg/day).
- There were no cases of allopurinol hypersensitivity syndrome in this study.
At the time of last dose 43% of all patients in the study achieved target sUA levels of <6.0 mg/dL.
- Of patients in the study at final doses above 300mg/day, approximately 54% achieved target sUA levels of <6.0 mg/dL.
- Gout is the most common form of inflammatory arthritis with a prevalence of 8 million in the U.S. Gout is commonly misrepresented as a lifestyle disease. While diet can contribute to elevated levels of uric acid, the majority of uric acid is produced by the bodys naturally occurring processes, and gout is most often caused by the inefficient excretion of uric acid by the kidneys.
- In patients with gout, abnormally high levels of uric acid in the blood known as hyperuricemia lead to deposition of needle-like crystals in joints and soft tissues throughout the body, causing inflammation. Hyperuricemia results when the kidneys do not efficiently remove enough uric acid, or when the body produces too much. A persons genetics play a significant role in their risk of developing gout. The most common symptom of gout is extremely painful arthritis. Over time, the deposits of uric acid crystals may lead to joint damage, visible nodules called tophi, and impaired quality of life. Additionally, gout has been associated with serious health problems including cardiovascular disease, diabetes and kidney damage.
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