January - 2003
In this edition
** You Can't Change The Laws Of Thermodynamics.
** Smiles -
** Ask Dr. Bob - Any suggestions?
** Trivia
** How do I Get There From
Here by James Groves
** Dr. Earl
Mindell's Wellness Update -
Welcome
If you have a question concerning your body transformation, please send it to - drosgoodby@aol.com - we will answer all questions received, and if it is of interest to our general subscriber base, we will include it here.
WARNING!! Always seek the advice of a Medical Doctor before starting, or making changes in your diet or exercise program.
All previous newsletter are
archived at our web site at:
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If you haven't already, be sure
to stop by Dr. Bob's web site at: http://www.bestbodyever.com
You Can't Change The Laws Of Thermodynamics.
by Dr. Robert Osgoodby
You Can't Change The Laws Of Thermodynamics. If You Want To Lose Weight, Don't Worry About Fats And Carbs, Cut Down On Calories.
Some experts argue that carbohydrate and fat content matter far more than calories – I disagree. Weight loss isn't brain surgery. It boils down to a very simple science. To lose one pound, you must eliminate 3,500 calories either through diet or exercise. If your body needs 2,000 calories a day to maintain your present weight, you would need to create a 500 calorie deficit each day to lose one pound a week. From purely a weight loss standpoint, it doesn't matter if calories come from protein, fat, sugar, or carbohydrates. A calorie is a calorie in terms of weight loss.
The truth is, if you're counting carbs, you are still counting calories. Foods high in carbs such as french fries, cake and cookies are loaded with calories, so eliminating these foods will help you lose weight. If you go on a diet where you eat 1,500 calories a day, it doesn't matter if 10% of your diet consists of carbohydrates, or if 40% of your diet consists of carbohydrates – your weight loss will be the same. Even the low-carb Atkins diet in reality is a low-calorie diet.
If your only goal is weight loss, it doesn't matter if you consume fat calories, protein calories, or carbohydrate calories as long as you are in caloric deficit. Although I don't recommend it, you can lose weight eating 1,500 calories of butter a day. However if you're overeating, you will gain more weight on a diet high in fats than on a diet high in carbohydrates because it takes more energy for your body to convert carbohydrates to body fat than it takes to convert fat to body fat.
Are some fats better than other fats? Yes. Not all fat is created equal. Your body needs healthy fats such as monosaturated fats and polyunsaturated fats which contain essential omega fatty acids. Saturated fat found in butter and beef is considered unhealthy in excess, but your body still needs some of it for normal cellular function. The fat to avoid is trans fat, also called hydrogenated or partially hydrogenated fat, shortening or oil. Trans fats have been linked to cancer and heart disease.
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Dr. Osgoodby was a finalist
in the "EAS Body for Life" Contest. Stop by his web page at bestbodyever.com
to see his before and after pictures and subscribe to his monthly newsletter.
Smiles
Tongue in Cheek - Don't take this seriously folks.
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
Chocolate is a Vegetable
Chocolate is derived from cacao beans. Bean = vegetable.
Sugar is derived from either sugar CANE or sugar BEETS.
Both are plants, which places them in the vegetable category.
Thus, chocolate is a vegetable.
To go one step further, chocolate candy bars also contain
milk, which is dairy. So candy bars are a health food.
Chocolate-covered raisins, cherries, orange slices and
strawberries all count as fruit, so eat as many as you want.
If you've got melted chocolate all over your hands, you're
eating it too slowly.
The problem: How to get 2 pounds of chocolate home from
the store in a hot car. The solution: Eat it in the
parking lot.
Diet tip: Eat a chocolate bar before each meal. It'll take
the edge off your appetite, and you'll eat less.
If calories are an issue, store your chocolate on top of
the fridge. Calories are afraid of heights, and they will
jump out of the chocolate to protect themselves.
(We're testing this with other snack foods as well.)
If I eat equal amounts of dark chocolate and white chocolate,
is that a balanced diet? Don't they actually counteract each other?
Chocolate has many preservatives. Preservatives make you
look younger. Therefore, you need to eat more chocolate.
Put "eat chocolate" at the top of your list of things to do
today. That way, at least you'll get one thing done.
A nice box of chocolates can provide your total daily intake
of calories in one place. Now, isn't that handy?
If you can't eat all your chocolate, it will keep in the
freezer. But if you can't eat all your chocolate, what's
wrong with you?
If not for chocolate, there would be no need for control
top pantyhose. An entire garment industry would be
devastated. You can't let that happen, can you?
Are you unhappy with
the way you look? Would you like to loose weight? Are you interested in
toning-up or increasing your muscularity? Would you like to improve your
health and quality of life? Are you thin and like to gain weight? If you
have answered "yes" to any of these questions, I am confident my personalized
diet and exercise program will quickly get you to your goals. Your diet
and exercise program is custom-tailored to your individual needs and situation
plus I provide you with lifetime fitness consultation. I have helped thousands
of people, all ages, shapes, and sizes improve their health and appearance.
I am here to help you every step of the way. Please visit my web site at
www.bestbodyever.com
. There are some great "before and after" pictures on the site that
I think will motivate you to make the decision to improve your health and
build your best body ever.
Ask Dr. Bob
Each edition includes a response to a question received from our subscribers. We answer all questions, however those that we think will be of interest to a number of people, we will feature here.
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Dear Dr. Osgoodby:
I've been on a low calorie diet for the last three months. It worked great for the first 10 weeks but I have hit a plateau and I am no longer losing weight. Why isn't my low calorie diet working anymore?
Sincerely,
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Dear Kerri:
Great question! Calories still count, but the problem is once you lose weight, you become a smaller person. Smaller people need fewer calories to maintain a certain weight. If you are no longer losing weight on your low calorie diet and wish to lose more weight, you have two options. Decrease your present caloric intake, or increase the amount of calories you burn with more exercise.
Warmly,
Kerri Webb
Dr. Robert Osgoodby
Trivia
A diet of bread and water is called xerophagy.
********How do I Get There From
Here?********
by James
Groves
This is another health tip in a series about simple, easy to follow steps to improving health. Take each small step I give you and turn it into a habit, just like combing your hair or brushing your teeth.
Are you confused when you go to the store to purchase an oil for cooking? I can certainly understand the confusion. Let's see, there's vegetable oil, corn oil, olive oil, sunflower oil, safflower oil, peanut oil, cornola (whatever that is) and for you southerners, there's always lard. This last one I just named is not a misprint. Lard is a white, thick, cooking substance that's been around for a long time. I can remember my Grandmother used this toothpaste, looking glob of white to fry chicken.
So how do you begin to select an oil. First DO NOT ever use vegetable oil. Remember last week's health tip was about butter versus margarine (which is pure vegetable oil). If you missed that article be sure to write Bob and ask for the issue.
Second, DO NOT use the lard I just mentioned above. If it becomes solid and stays solid at room temperature, then imagine what it does in your arteries. Clog-city!!
Your best choice is always olive oil because it tastes good and it's beneficial for your health. Extra-virgin olive oil is great on salads or pasta, but it's also great for cooking. The extra-virgin is usually a little more expensive, but that's because it's the first gentle pressing of the olive and it is less tampered with than other kinds.
So now is the time to go to the pantry and throw out all those saturated fats and even those polyunsaturated ones like corn oil, safflower oil, and soybean oil. Purchase a good quality olive oil. Your arteries and your heart will be glad you did!
These health tips can only be found in Dr.Osgoodby's Body Transformations Newsletter. Join me next month and I'll talk about sugar substitutes.
Live in Passion and
Good Health,
James Groves
Dr. Earl Mindell's Wellness Update
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Studies further substantiate that intense exercise reduces the risk of heart disease
Many previous studies have promoted exercise to lower the risk of coronary heart disease (CHD).
However, recent findings report that intense exercise reduces this risk substantially.
A 12-year study of 45,000 men from 40 to 75 years of age showed a significantly lower incidence of heart disease for those men that exercised rigorously several times per week. Level of intensity is more important than originally thought in lowering the risk of CHD. In over 42% of the men tested, consistent, intense exercise including running, rowing, and weight training resulted in optimal health.
Brisk walking is the optimal way to burn fat.
Running certainly burns more calories, but these are not fat calories. A brisk walk burns more fat calories, is less tiring, and is less stressful on limbs than running.
Additionally, you may find that you crave carbohydrates after exercising. Don't fall for the "quick fix" of sugary snacks. This will cause an imbalance in your blood sugar, spike your insulin level, and add back the calories that you worked so hard to eliminate. Opt for a protein snack to satisfy your craving.
Consult with your physician before beginning an exercise program. Don't overdo it. Be consistent and avoid unnecessary risk when exercising.
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Visit http://keith.freelife.com
If you need to lose weight, you must be in caloric deficit. This can be accomplished by cutting down your caloric intake, or increasing the amount of calories you burn by exercising. I recommend both. Even though a calorie is a calorie when it comes to weight loss, a calorie is not a calorie when it comes to your health. Make sure your daily diet includes several servings of fruit and vegetables and whenever possible, avoid foods that contain trans fat.
Until Next Month, Yours in Health
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