More on Weight Loss and Fat Loss Supplements

Yesterday, we looked at 7 of 15 weight loss and fat loss supplements profiled in the June 2008 edition of FitnessRx for Women magazine. Today, we will look at the final 8 supplements that can help you to achieve and maintain the body weight and fat composition you desire. So, let's go.

1. Green tea - It contains high amounts of caffeine, which is proven to increase metabolism. Although still under some debate, green tea has also been shown in recent studies to promote fat-burning and reduce bodyweight in overweight individuals.
   
2. Hoodia - Hoodia is an appetite suppressant that has been used extensively in South Africa and has been shown to reduce body mass through decreased food consumption.
   
3. MCT oil - Medium-chain triglycerides (MCT) are similar to fish oil and CLA in their ability to burn fat. Studies of overweight individuals have shown that consuming MCTs results in greater fat loss versus consuming LCTs (long-chain fats like beef fat). Research with obese women who supplemented with MCT oil showed greater metabolic rate and fat oxidation when compared to subjects who consumed a diet rich in LCTs.
   
4. Yerba mate - A South-American drink of the ancient Indians, yerba mate is an herbal drink that is gaining popularity in other countries. When consumed in capsule form as an herbal mix along with guarana and damiana, yerba mate has been shown to reduce bodyweight in overweight individuals. The herbal mix also increases a feeling of fullness for an extended period of time.
   
5. Dietary protein and leucine - Adequate protein intake is important to help maintain muscle tissue during dieting. Conserving muscle helps keep metabolic rate higher, thus resulting in more fat-burning during and after exercise. Protein also helps to maintain a feeling of fullness and to control sugar balance. An essential amino acid found in protein is leucine, one of the BCAAs (branched-chain amino acids).
   
6. Leucine - Leucine promotes protein synthesis and suppresses protein catabolism. In other words, leucine helps to build muscle and decrease muscle loss or wasting. In studies with mice fed a high-fat diet, increased dietary intake of leucine resulted in lower body mass, better sugar control and a positive cholesterol profile. This was due in part to an increased metabolic rate.
   
7. Soy - Soy is a high-quality non-animal protein source that helps to increase lean muscle mass in adults who do resistance training. In a recent study, subjects who consumed a soy protein drink or a soy protein bar had similar lean muscle mass gains. As mentioned previously, more muscle equates to more fat-burning, resulting in greater fat loss and weight loss. See Soy Protein: What is the Truth About Soy? for more information.
   
8. Whey and casein - Both whey protein and casein protein supplements have been shown to increase muscle gains in individuals who strength-train. However, in a 3-month study of active students who consumed both whey and casein, the whey protein group showed a lower body fat percentage and greater improvements in exercise performance.

So, there you have it. Another 8 dietary supplements to consider that can help you achieve your fat loss and weight loss goals.

Have a great day!

Sandy Huard, Women's Health Supply International

Study: Being Overweight Can Hurt Your Career

According to a recent study by Detroit's Wayne State University reported by Reuters News Agency a few days ago, Being Overweight Can Hurt Your Career. Thanks for that. Now what?

Now, when I read this article this morning, my first reaction was one of anger. I don't get angry often, but I am increasingly becoming more outraged by studies such as this one (maybe not the study itself, but the way it is reported). In another post I made last month, I discussed another article with the headline Obesity Now a Lifestyle Choice for Americans. This one also made me angry.

I'll quote directly from the Reuters article here: "Some of the basic stereotypes associated with being overweight include laziness, sloppiness, untidiness and lack of self-discipline and control. Overweight people are also regularly labelled as having increased health problems, which is an issue often considered cumbersome by organizations", said Cort Rudolph one of the researchers. Cumbersome? Hmmmm.

Now, from the race for the Democratic Nominee for President in the U.S., we can see some really historic things happening - either a woman or a black man will get the nomination. What this shows me is that stereotypes related to women and black men may be on the decline, or at least I hope so. But why do we continue to allow discrimination against overweight or obese people, disabled individuals, older workers, women who are coming off of a maternity leave, etc?

My only hope is that studies like the Wayne State University study will result in policy changes at organizations, specifically in the hiring process. Weight-based discrimination, like other forms of discrimination, is just not acceptable.

What would be even better than carrying on studies such as this one? How about money for nutritional education in schools across the board? More extracurricular activities in schools that have incentives associated with them? Ridding our schools of all the ridiculous choices of foods and drinks? Providing workers with free club memberships on-site at their workplaces? Ridding our food chain of all of the poisons within it instead of caving in to lobbyists? Allowing workers to have life-work balance in all organizations? And so on.

My advice to you who are struggling to lose weight is to "just ignore" these types of studies and go for your dreams! Do your best to eat well, exercise and be a great role model for your friends and families. And if you want to do something on the political side, lobby for change.

Well, I am off to South Africa on a 3-week vacation. In the meantime, have a great day and a fabulous March break with your kids if you have them. Spring is just around the corner here in North-America, which is just great!

'Healthy. Fit. Living Fully.'
Sandy Huard, President, Women's Health Supply International

Potatoes: Powerful Weight Loss Fighters!

Have you been cutting all of your favorite carbohydrates out of your diet? Well, I'm happy to tell you that the latest news about carbohydrates indicates that potatoes are back! If you thought potatoes, corn and rice made you fat, well you were mistaken, they actually help you burn fat. And, here's why.

In its nutrition section, Prevention Magazine (March 2008 Issue) provides a profile of the newest research (160 different studies) on "resistant starch", a type of dietary starch that "resists" digestion by the body similar to many fibers. What sets resistant starch apart is its weight loss and overall health improving benefits. This latest research is considered to be one of the biggest breakthroughs to hit nutrition circles in years.

In a nutshell, what are the benefits of resistant starch? Resistant starch:

1. Increases your calorie burn after a meal.
   
2. Shuts down hunger hormones and makes you feel full.
   
3. May prevent cancer by protecting the lining of the colon.
   
4. May fight diabetes and heart disease by helping to control blood sugar levels.
   
5. May boost your immune system by increasing the growth of probiotics, the good bacteria in your digestive system that is needed to help you fight off illness.
   

Now, don't go out and eat a whole bunch of potatoes, corn and rice and expect to lose weight. Read on for the right way to reincorporate some of your favorite carbohydrates.

Resistant starch is created when starchy foods are "cooled". When a potato is cooked for example, it absorbs water and swells. As the potato cools, much of the starch crystallizes forming "resistant starch." So, be sure to cool your starches at room temperature or in the refrigerator prior to eating. Don't reheat them because this breaks down the starch crystals and the benefits mentioned above are essentially gone.

Here are 6 of "The Best Resistant Starch-Rich Foods" you can add back into your diet to help you lose weight:

1. Beans
2. Bananas (slightly green)
   
3. Potatoes and Yams
4. Barley
5. Brown Rice
6. Corn

There is no guideline yet as to how much "resistant starch" you should be incorporating in your diet, however 8g is a good start according to some researchers. For most women, that means adding another 1/2 cup to 1 cup of cooled resistant starch foods to their diet each day.

I don't know about you, but this news made me really happy because I love potatoes. Now I can enjoy them again guilt-free.

Enjoy your new diet incorporating "resistant starch". Your family will be happy too, I bet.

Have a great day!

Sandy Huard, President, Women's Health Supply International

Quick Weight Loss - Is it Possible?

Are you looking for a quick weight loss solution? Have you tried many of those fad diets, or those products advertised on TV that promise that you'll look like a model within a few short weeks? Have you taken dietary supplements expecting that you would lose weight quickly and permanently?

Well, unfortunately I'm here to tell you that quick weight loss is just not possible! A quick weight loss solution does not exist - certainly not one that is healthy or that burns fat. Those quick weight loss solutions that are advertised are "scams", especially the ones that tell you that you can just sit back and relax "while the pounds just fall off". Many of the so-called products offered on TV just don't work - certainly not in the way they are portrayed.

The truth is, without proper diet and exercise, along with regular strength-training to build lean tissue, permanent weight loss is not possible. Sure you can lose a lot of water with many of the supplements on the market today, or by drastically restricting your calories. Sometimes, you can drop as many as 8 pounds in one week, however those pounds consist of "water" as previously mentioned. Just eat a few good carbohydrates, and your back to storing water again. Before you know it, you've gained all of those 8 pounds back!

So, what do you do? First off, pick up this month's issue of FitnessRx (February 2008). The magazine's key headline is: "2008 Fat Loss Special!". Some other headlines include: "Burn Fat Fast!" and "Shed 20lbs in Two Months". To me, 20 lbs in two months is quick weight loss! However, it requires that you follow a regime of strength-training, cardio and dietary restriction, supplemented with quality weight loss supplements to compound your results.

I've read the February issue of FitnessRx and it's great. As I've mentioned previously, FitnessRx is my favorite women's health and fitness magazine. Read the February issue and you'll see why. In fact, order a copy online and receive it at home. It'll keep you motivated and informed and it will add a lot of variety to your normal exercise and fitness routine.

Don't want to get the issue of FitnessRx? Then follow some of the guidelines I've provided in previous posts. Unfortunately, quick weight loss is never permanent. You need to be vigilant and committed to changing the way you eat and live for life.

I'd love to hear some inspirational stories, so be sure to drop me a line. I would be happy to share your success stories with our daily readers.

Have a great night! Talk to you tomorrow.

Sandy Huard, President, Women's Health Supply International

5 Fat Loss Tips to Help With Weight Loss

Here are some recommendations that will help with your fat loss efforts:

1. Protein is an important dietary requirement to help in the lean muscle-building department. It is recommended that you consume high-quality protein such as lean sources of chicken and fish every 3 hours. Protein consumption before bed is okay, but avoid carbohydrates just before you retire.
2. In bodybuilding circles, L-Glutamine is consumed in supplement form to preserve lean muscle and to assist in the production of growth hormone. Supplementation is a good idea if you do strength-training and your goal is to get lean.
3. Dropping your carbohydrate intake is a good idea as it will help you tighten. Simple carbohydrates should always be avoided. Be sure to maintain an adequate amount of mono-unsaturated and poly-unsaturated fat intake as these "good fats" are necessary in the building of muscle and in proper cellular functioning. Supplementation with Omega 3s or flax seed oil is a good idea.
4. Cycle your calories. This is the process of essentially keeping the body guessing as to how many calories a day (or during a given meal) you will be eating. Some days you may consume 1,400 calories, while others 1,800 calories for example. What this does is ensure that your body does not go into starvation mode during periods when you want to lose weight. Bodybuilders cycle calories all of the time because it helps them to shed fat.
5. Unfortunately, research has shown that people who consume a diet that has a lot of variety tend to overeat. So, try to maintain a daily diet that is simple. Eat good quality protein as mentioned previously and avoid processed sugar as much as possible.
   

I hope you are achieving those New Year's resolutions now that it's February 1st. If not, get back on the health, fitness and wellness bandwagon and join our discussion.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

10 Foods to Help Power Your Workout

Here are 10 great foods to keep you energized throughout your workout.

PIZZA: Stray from the fatty toppings (e.g. sausage and pepperoni) and opt for a low-fat cheese. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals. A low-fat slice of pizza provides both protein and carbohydrates.

OATMEAL: Oatmeal is one of the best sources of complex carbohydrates and provides a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.

PASTA: Packed with 50 grams of carbohydrates per cup, pasta, mixed in with a little tomato sauce, is not only a tasty choice, but it is rich in muscle-building proteins as well. Try a whole grain pasta for the added nutritional benefit.

PEANUTS: Although peanuts are high in fat, they are also rich in nutrients like potassium, zinc, and vitamin E. Due to the high-fat content, consume peanuts in limited quantities.

YOGURT: Yogurt is sweet and tasty and provides a healthy blend of proteins and carbohydrates. Highly recommended are the low-fat versions.

POTATOES: Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams in your average 4-ounce potato.

EGGS: Eggs are loaded with protein and keep you feeling full throughout the day. One egg has only 75 calories. Studies have shown that people who consume eggs in the morning tend to consume up to 300 calories less per day.

PROTEIN DRINKS: The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.

CHICKEN BREASTS: Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast. Grill or bake your chicken without the fattening skin.

WATER: Your body simply cannot function properly without it. Drink the recommended 8 glasses per day if possible.

So, before running off to the gym or starting an intensive workout, be sure to power up!

Tomorrow is January 31st, one month after I started my New Year's resolution to work out more regularly. So far, I'm doing OK, but I still have some hurdles to conquer (time being one of them). How about you?

Have a great night!

Sandy Huard, President, Women's Health Supply International

2 Great Fat Burning Articles

This past weekend, I read 2 great articles from the folks at eDiets.com that I wanted to let you all know about today. The author is eDiets Chief Fitness Pro, Raphael Calzadilla, BA, CPT, ACE. I have been reading his articles religiously for a few years now and I find them to be very informative and always motivational.

Article #1 from Glee* Magazine called Speed Up Your Fat Loss! was released on Saturday, January 26, 2008.

This article discusses 10 tips for boosting your metabolism in order to improve your fat burning efforts. Briefly the 10 tips are:

1. Increase your meal frequency.
2. Break up your workout.
3. Eat breakfast.
4. Cycle calories.
5. Drinks lots of water.
6. Exercise in the morning.
7. Perform cardio interval training.
8. Boost your metabolism by reading instead of watching TV.
9. Drink green tea.
10. Practice hydrotherapy.

All of the above mentioned tips I have used regularly to maintain my weight, with the exception of #10. I have seen hydrotherapy as a recommendation in the past in many articles. I plan to finally try it myself tomorrow morning. For a complete explanation of all of the top 10 tips, please visit Ralph Calzadilla's article directly.

Article #2 from eDiets.com directly, which was released on Sunday, January 27, 2008, is entitled 10 Great Ways To Burn More Fat. It is also well-written and most of the tips are common sense. I've always believed that it is the small changes that over time result in the greatest long-term benefits in terms of health, fitness and wellness.

Give Article #2 a read. I won't repeat it here because it clearly is best read in its entirety directly at the eDiets site. It is absolutely worth a look.

I'm off to continue working, then to work out, and then off to pick up the boys from school. My spouse is traveling on business, so I am responsible for the household once again. I'm sure many of you Moms have similar experiences to share.

I'll talk to you all tomorrow. Until then, be healthy, fit and live life fully!

Sandy Huard, President, Women's Health Supply International

CLA and the Fight Against Fat and Cancer

Hi All,

I thought I'd share a little information about a promising "good fat" called CLA or "conjugated linoleic acid". Recent university studies point to some promising findings.

CLA is found naturally in dairy products and red meat, however these products also contain significant amounts of saturated fats ("bad fats"). Research does indicate that CLA consumed in its natural form is the preferred intake method and that grain-fed sources of these animal products have the highest amounts of CLA.

Although it’s still not fully understood, CLA likely works by helping to regulate protein and fat metabolism in the body. This in turn can result in a reduction of overall body fat and an increase in lean muscle mass.

In animal studies, CLA has also been shown to protect against many different types of common cancers and to help prevent heart disease. CLA may also play a role in supporting immune function. Human studies are still in their infancy but early results are promising.

Bodybuilding and fitness athletes have been supplementing with CLA for some time now. It is viewed as an excellent support supplement for individuals interested in promoting lean muscle mass, fat reduction, and overall health.

My advice is to check out the research and decide for yourself. Whether you choose natural sources of CLA in your diet or you decide to supplement is up to you. However, do look at the research available particularly the "breast cancer research", which clearly shows reduced risk with adequate CLA intake.

On a side note, I got in the 3T (Totally Tubular Turbo) workout today from TurboJam. Although it is only 32 minutes long, it's a great strength-training workout. You can find 3T and many other great workouts at www.Beachbody.com.

Have a great night!

"Healthy. Fit. Living Fully."

Sandy Huard, President, Women's Health Supply International

5 Great and Simple Ways to Help You Burn Fat

Here are 5 great yet simple ways to help you burn fat:

1. Do not eat poor quality carbohydrates before bed. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately before bedtime will likely result in increased deposit of fat and will prevent your body from maintaining a successful fat-burning mode.
2. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up your metabolism.
3. Eat only as much as you need. Eating is all about moderation. Time your meals so that you eat before you are actually starving. This one simple step practically guarantees that you will eat less throughout the day. When you do eat, stop when your satisfied, even if that means not finishing everything on your plate.
4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber.

We've also got a lot of great articles at Articles and Health Guides that will help support your health, fitness and wellness goals. If you'd like even more information, sign up for our newsletter.

Share with me some of your tips and advice that help you burn fat too. Have a great night!

"Healthy. Fit. Living Fully."

Sandy Huard, President, Women's Health Supply International