A new study conducted by researchers at Stanford University suggests that only half of those who need statin drugs to reduce cholesterol are getting the drugs. This might be actual news if the study wasn't funded by Merck Co., which manufactures two of the best-selling statins, Zocor and Mevacor.
Medicine is always seeking a magic pill. God forbid people should get some exercise and eat healthy foods. Only a very small percentage of people cannot reduce their cholesterol levels with diet and exercise.
Besides the cost of these drugs, ALL of them are harmful. Some people suffer severe muscle pain and wasting, but everyone who uses this class of drugs will suffer from these symptoms to a greater or lesser degree. Statins interfere with crucial functions in the body, so even if you aren't one of those who suffer the extreme symptoms, your muscles are being impacted by these drugs.
Diet and exercise can reduce cholesterol -- and fast. Please see the cholesterol reduction diet posted elsewhere on this site.
Tuesday, May 31, 2005
Sunday, May 29, 2005
Biotest Offers Hope to Those Suffering from Fibromyalgia
Biotest, a well-known sports supplement company, has introduced a new approach to treating fibromyalgia, a debilitating disease with no known cure that causes stiffness, fatigue, muscle aches, and sleep disturbances, affecting about 10 million Americans, mostly women.
From their website [here]:
Dr. Mike Leahy, of Colorado Springs, has had impressive results by treating fibromyalgia as a metabolic disorder. He believes that fibromyalgia is a disease characterized by the body's inability (or diminished ability) to turn one type of thyroid hormone (T4) into another (T3). (This conversion of T4 into T3 is one of the driving factors behind human metabolism.)
By improving the body's ability to manufacture this vital thyroid hormone through the use of a dietary supplement called Myalgistat, Dr. Leahy has found that 100% of his patients have experienced anywhere from a 50 to 80% improvement in fibromyalgia symptoms.
The main ingredient in Myalgistat is a patent-pending compound called A7-E.™ It's best described as a "metabolism activator." A7-E, along with another patent-pending compound in Myalgistat, GZ™ 100, increases the conversion of T4 to T3 not only in the thyroid, but also throughout the body (much of this desired hormone conversion occurs in muscle tissue, at least in non-fibromyalgia sufferers).
These compounds are completely new to fibromyalgia treatment. Their effects are sustained over 24 hours; they have patents filed on them; they're so effective in their effects on metabolism that there are no other compounds that compare; and they're only found in Myalgistat.
I don't usually plug products from specific companies, but I have personally used Biotest products, and I trust the quality and the research that goes into them. I have had clients in the past who suffered from this disease. If I had access to this supplement at the time, I would have recommended it without hesitation.
From their website [here]:
Dr. Mike Leahy, of Colorado Springs, has had impressive results by treating fibromyalgia as a metabolic disorder. He believes that fibromyalgia is a disease characterized by the body's inability (or diminished ability) to turn one type of thyroid hormone (T4) into another (T3). (This conversion of T4 into T3 is one of the driving factors behind human metabolism.)
By improving the body's ability to manufacture this vital thyroid hormone through the use of a dietary supplement called Myalgistat, Dr. Leahy has found that 100% of his patients have experienced anywhere from a 50 to 80% improvement in fibromyalgia symptoms.
The main ingredient in Myalgistat is a patent-pending compound called A7-E.™ It's best described as a "metabolism activator." A7-E, along with another patent-pending compound in Myalgistat, GZ™ 100, increases the conversion of T4 to T3 not only in the thyroid, but also throughout the body (much of this desired hormone conversion occurs in muscle tissue, at least in non-fibromyalgia sufferers).
These compounds are completely new to fibromyalgia treatment. Their effects are sustained over 24 hours; they have patents filed on them; they're so effective in their effects on metabolism that there are no other compounds that compare; and they're only found in Myalgistat.
I don't usually plug products from specific companies, but I have personally used Biotest products, and I trust the quality and the research that goes into them. I have had clients in the past who suffered from this disease. If I had access to this supplement at the time, I would have recommended it without hesitation.
Saturday, May 28, 2005
Maybe Soy Won't Kill Us After All
Douglas Kalman, a research scientist who looks like a bodybuilder, says soy protein may not be as bad as we once thought. Writing for Muscular Development, Kalman cites a study presented at the 2005 Experimental Biology Conference (Rubin, S., FASEBJ, Apr., 2005 supplement) that gave male weightlifters two 25-gram servings of soy per day, an equal amount of whey protein, or a combination of soy and whey. The men weight trained three times per week using a program based on the American College of Sports Medicine guidelines.
After 12 weeks, all participants gained a significant amount of muscle with no differences between the groups. The men taking the soy protein supplement showed no negative effects on total testosterone, free testosterone, estradiol, sex hormone binding globulin, or the testosterone-to-estradiol ratio. In fact, in some participants, the T:E ratio improved, showing a favorable impact on testosterone levels. Another study by Canadian researchers also showed the same results (Dillingham, J Nutr, 2005;135:584-591).
For a long time I have cautioned men to stay away from soy protein until we know that it won't turn them into girlie-men with high voices. It appears that there is nothing to be concerned about based on these studies. However, I still would advise pre-menopausal women to limit intake of soy due to its link to breast cancer.
After 12 weeks, all participants gained a significant amount of muscle with no differences between the groups. The men taking the soy protein supplement showed no negative effects on total testosterone, free testosterone, estradiol, sex hormone binding globulin, or the testosterone-to-estradiol ratio. In fact, in some participants, the T:E ratio improved, showing a favorable impact on testosterone levels. Another study by Canadian researchers also showed the same results (Dillingham, J Nutr, 2005;135:584-591).
For a long time I have cautioned men to stay away from soy protein until we know that it won't turn them into girlie-men with high voices. It appears that there is nothing to be concerned about based on these studies. However, I still would advise pre-menopausal women to limit intake of soy due to its link to breast cancer.
Tuesday, May 24, 2005
Do You Want to See Your Abs?
It never ceases to amaze me that people who want to develop the ever-popular "six pack" abs will spend 30 minutes working their abs -- two or three times a week. While ab work will develop strong abs if done correctly, it will do nothing to burn the fat those newly buff abs are hiding beneath.
The opposite end of this scenario is where we find the people who do an hour of cardio, or more, every day -- and I'm talking ass-kicking cardio sessions -- and still look as soft as the Pillsbury Doughboy. All that cardio will usually create a lean face, lower body, and arms, but the torso will still be soft and smooth.
The answer, according to exercise physiologists in Korea and Japan, is combing a three-day-a-week full-body weightlifting program with three-day-a-week cardio sessions lasting about 60 minutes. The weight training helps shed fat in three ways: 1) burning calories during exercise, 2) increasing calorie use by muscle tissue at rest, and 3) stimulating the nervous system to release hormones (catecholamines like epinephrine and norepinephrine) that increase fat burning, especially in the abdomen.
[Info gathered from Testosterone Nation (click header to go there); do a site search for abdominals and you'll find good information and some excellent exercises.]
The opposite end of this scenario is where we find the people who do an hour of cardio, or more, every day -- and I'm talking ass-kicking cardio sessions -- and still look as soft as the Pillsbury Doughboy. All that cardio will usually create a lean face, lower body, and arms, but the torso will still be soft and smooth.
The answer, according to exercise physiologists in Korea and Japan, is combing a three-day-a-week full-body weightlifting program with three-day-a-week cardio sessions lasting about 60 minutes. The weight training helps shed fat in three ways: 1) burning calories during exercise, 2) increasing calorie use by muscle tissue at rest, and 3) stimulating the nervous system to release hormones (catecholamines like epinephrine and norepinephrine) that increase fat burning, especially in the abdomen.
[Info gathered from Testosterone Nation (click header to go there); do a site search for abdominals and you'll find good information and some excellent exercises.]
Friday, May 20, 2005
Eat Breakfast to Lose Weight
Skipping Breakfast Results In Higher Daily Caloric Intake
Compiled by Jeannie Patton, MS, CSCS, FitBits
Many American women skip breakfast, either due to lack of time or a desire to lose weight. The purpose of this study was to determine how eating breakfast affects energy intake, energy expenditure, and circulating insulin, glucose, and lipid concentrations in healthy women. Ten women with normal BMIs were subjects. Each woman ate breakfast every morning for 2 weeks and then skipped breakfast every day for 2 weeks.
The women were tested before and after each two-week period. The results showed that skipping breakfast resulted in a greater overall daily caloric intake, higher total and LDL cholesterol concentrations, and somewhat greater insulin resistance.
The results of this study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for weight gain.
My take: Eat a healthy breakfast rich in complex carbohydrates (oatmeal is great, but whole-grain rice, yams, whole grain bread, or high fiber cereals also work well). Include at least 20 grams or more of protein in the form of a protein drink, lean meat, egg whites, or low-fat cottage cheese).
Compiled by Jeannie Patton, MS, CSCS, FitBits
Many American women skip breakfast, either due to lack of time or a desire to lose weight. The purpose of this study was to determine how eating breakfast affects energy intake, energy expenditure, and circulating insulin, glucose, and lipid concentrations in healthy women. Ten women with normal BMIs were subjects. Each woman ate breakfast every morning for 2 weeks and then skipped breakfast every day for 2 weeks.
The women were tested before and after each two-week period. The results showed that skipping breakfast resulted in a greater overall daily caloric intake, higher total and LDL cholesterol concentrations, and somewhat greater insulin resistance.
The results of this study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for weight gain.
My take: Eat a healthy breakfast rich in complex carbohydrates (oatmeal is great, but whole-grain rice, yams, whole grain bread, or high fiber cereals also work well). Include at least 20 grams or more of protein in the form of a protein drink, lean meat, egg whites, or low-fat cottage cheese).
Wednesday, May 18, 2005
Sets and Reps -- What Works?
Since the early '70s, there has been an ongoing debate among exercise physiologists and strength coaches as to the best set and rep scheme for weight training. One camp, epitomized by Elliot Darden, Stuart McRobert, and the late Mike Mentzer, advocated one set per exercise, often to muscular failure. The other camp, led by everyone else, recommended multiple sets, usually three sets of ten repetitions (the American College of Sports Medicine basic rule). More than 40 studies side with the ACSM. A meta-analysis by Dr. Matthew Rhea from the University of Southern Utah reviewed 170 studies and found that 4 to 5 sets are superior to 1 set for gaining strength. (NSCA Bulletin, M/A, 2005)
The ACSM rule is a place to begin, but it lacks any real understanding of the body and how it grows stronger. Their approach will work with a beginner for a while, but once the "newbie" phase ends it will cease to be effective. The reality is that different muscle groups respond to different protocols and that every body is different. You can't use a one-size-fits-all approach and get results.
For example, 10 sets of three reps is an excellent program for building strength and increasing hypertrophy (muscle growth) at the same time, though strength gains will win out in this approach. Likewise, 4 sets of 6 reps may be the best basic routine for accomplishing maximum strength gains and maximum hypertrophy. The old standby of 5 sets of 5 reps also works wonders.
Still, some people will need high reps on leg exercises to achieve maximum size and strength, sometimes as high as 20 reps per set. Others will get the best development by staying in the 8 to 12 range per set.
The bottom line is that you will need to try a lot of different approaches to find the one that works best for you. Even when you find one that works, you'll need to switch it up every three to six weeks or your body will grow accustomed to the workout and quit responding. Vary the reps, the sets, rest between sets, the exercises, and the tempo (eccentric, pause, and concentric -- often shown as 20x, with the 2 being a 2-second negative, the zero being the pause, and the x meaning an explosive concentric movement). With so many variables, your program should never grow stale.
The ACSM rule is a place to begin, but it lacks any real understanding of the body and how it grows stronger. Their approach will work with a beginner for a while, but once the "newbie" phase ends it will cease to be effective. The reality is that different muscle groups respond to different protocols and that every body is different. You can't use a one-size-fits-all approach and get results.
For example, 10 sets of three reps is an excellent program for building strength and increasing hypertrophy (muscle growth) at the same time, though strength gains will win out in this approach. Likewise, 4 sets of 6 reps may be the best basic routine for accomplishing maximum strength gains and maximum hypertrophy. The old standby of 5 sets of 5 reps also works wonders.
Still, some people will need high reps on leg exercises to achieve maximum size and strength, sometimes as high as 20 reps per set. Others will get the best development by staying in the 8 to 12 range per set.
The bottom line is that you will need to try a lot of different approaches to find the one that works best for you. Even when you find one that works, you'll need to switch it up every three to six weeks or your body will grow accustomed to the workout and quit responding. Vary the reps, the sets, rest between sets, the exercises, and the tempo (eccentric, pause, and concentric -- often shown as 20x, with the 2 being a 2-second negative, the zero being the pause, and the x meaning an explosive concentric movement). With so many variables, your program should never grow stale.
Wednesday, May 11, 2005
Eat Fat to Lose Fat
Some of us have been trying for years to convince dieters that healthy fats are essential to weight-loss efforts. A new study confirms what we have been saying. Sorry Dr. Ornish, but low-fat isn't the best solution.
A study conducted at the Washington University School of Medicine shows that fats taken in directly from the diet spark a cascade of gene activity in the liver necessary for healthy blood levels of sugar, cholesterol, and other fats. The research would seem to support the Atkins and South Beach Diet approaches, which remove simple carbs (that can be metabolized into fat) and supply healthy fats.
From the article [click header to go there]:
In the study researchers inactivated fatty-acid synthase, an enzyme that generates new fat from carbohydrates, in the livers of mice, and found that when fed a diet completely lacking fat, the mice developed low blood sugar and fatty liver. Both conditions were reversed when the researchers restored fat to the animals' diets.
The paradox says Semenkovich, was that when they inactivated fatty-acid synthase in the liver and eliminated fat in the diet, the animals became sick, with livers full of fat.
Further examination also found that, in the absence of new fat, the mice exhibited a marked decline in the activity of genes critical for the metabolism of glucose, fatty acids, and cholesterol, genes which are normally targeted by PPARa, a key energy management gene activated by fatty acids.
This research indicates that healthy dietary fats are crucial to maintaining healthy blood sugar levels that prevent diabetes, maintaining healthy cholesterol synthesis and metabolism, and maintaining a high metabolism of stored fat for energy during dieting. Among the best sources of healthy fats are the following:
*Olive oil
*Flax oil or ground flax seed
*Fish oil capsules
*Almonds, walnuts, cashews, and other nuts
*Hemp nuts and hemp oil
*Canola oil
*Evening primrose oil
*Black currant oil
*Grape seed oil
*Borage oil
Ideally, the fats in your diet should be about 10 percent saturated fat, 40 percent monounsaturated fats, and 40 percent polyunsaturated fats. The ratio is slightly different for those with heart disease or excessively high cholesterol. For healthy people trying to gain weight, the percentage of saturated fats can be higher (up to 33 percent of fat calories).
BOTTOM LINE: If you are trying to lose stored fat, you must consume at least 15 to 20 percent of your total calories from healthy fats if you want to avoid diabetes, high cholesterol, and fatty liver.
A study conducted at the Washington University School of Medicine shows that fats taken in directly from the diet spark a cascade of gene activity in the liver necessary for healthy blood levels of sugar, cholesterol, and other fats. The research would seem to support the Atkins and South Beach Diet approaches, which remove simple carbs (that can be metabolized into fat) and supply healthy fats.
From the article [click header to go there]:
In the study researchers inactivated fatty-acid synthase, an enzyme that generates new fat from carbohydrates, in the livers of mice, and found that when fed a diet completely lacking fat, the mice developed low blood sugar and fatty liver. Both conditions were reversed when the researchers restored fat to the animals' diets.
The paradox says Semenkovich, was that when they inactivated fatty-acid synthase in the liver and eliminated fat in the diet, the animals became sick, with livers full of fat.
Further examination also found that, in the absence of new fat, the mice exhibited a marked decline in the activity of genes critical for the metabolism of glucose, fatty acids, and cholesterol, genes which are normally targeted by PPARa, a key energy management gene activated by fatty acids.
This research indicates that healthy dietary fats are crucial to maintaining healthy blood sugar levels that prevent diabetes, maintaining healthy cholesterol synthesis and metabolism, and maintaining a high metabolism of stored fat for energy during dieting. Among the best sources of healthy fats are the following:
*Olive oil
*Flax oil or ground flax seed
*Fish oil capsules
*Almonds, walnuts, cashews, and other nuts
*Hemp nuts and hemp oil
*Canola oil
*Evening primrose oil
*Black currant oil
*Grape seed oil
*Borage oil
Ideally, the fats in your diet should be about 10 percent saturated fat, 40 percent monounsaturated fats, and 40 percent polyunsaturated fats. The ratio is slightly different for those with heart disease or excessively high cholesterol. For healthy people trying to gain weight, the percentage of saturated fats can be higher (up to 33 percent of fat calories).
BOTTOM LINE: If you are trying to lose stored fat, you must consume at least 15 to 20 percent of your total calories from healthy fats if you want to avoid diabetes, high cholesterol, and fatty liver.
Wednesday, May 4, 2005
The New Food Pyramid
I've been avoiding saying anything about the new USDA food pyramid because, well, no one cares. Only 2-4 percent of the American population makes any effort at all to tailor their diet to the government guidelines. Still, all school lunch programs, prisons, and other government-run facilities must tailor their nutrition plans to the USDA recommendations, which is why our kids have diabetes.
The new pyramid [click header to go to the site] is really 12 pyramids aimed at people with differing nutritional needs. Exercise is now a part of the program, and simple carbohydrates and trans-fats are minimized. Yet the pyramid still fails.
The foundation of any good diet should be lean meats (especially fish) and vegetables. The next level should be whole grains and healthy fats (nuts, flax oil, olive oil, and so on). The third level should be fruits (especially berries), legumes, and milk. Everything else should be at the top (sweets, pizza, and other foods that shorten the life span).
*10 percent of calories (or less) should come from the crap at the top of my pyramid.
*20 percent of calories should come from fruit, legumes, and milk.
*30 percent of calories should come from whole grains and healthy fats.
*40 percent of calories should come from lean meats and vegetables.
If you want to lose weight, eat only from the bottom three levels of my pyramid and replace those junk calories with extra lean protein. Higher protein will help you maintain muscle mass (very important when trying to lose fat), feel more full, and burn more calories during the day.
The USDA plan is low in protein and higher in grains and fruit (which figures, since it is the agriculture department that made this thing). It's not worth a whole lot for anyone who is working with weights and who needs adequate protein (and all of you should be lifting weights 2-3 times a week), but for beginners and the uninformed, it's not a bad start.
The new pyramid [click header to go to the site] is really 12 pyramids aimed at people with differing nutritional needs. Exercise is now a part of the program, and simple carbohydrates and trans-fats are minimized. Yet the pyramid still fails.
The foundation of any good diet should be lean meats (especially fish) and vegetables. The next level should be whole grains and healthy fats (nuts, flax oil, olive oil, and so on). The third level should be fruits (especially berries), legumes, and milk. Everything else should be at the top (sweets, pizza, and other foods that shorten the life span).
*10 percent of calories (or less) should come from the crap at the top of my pyramid.
*20 percent of calories should come from fruit, legumes, and milk.
*30 percent of calories should come from whole grains and healthy fats.
*40 percent of calories should come from lean meats and vegetables.
If you want to lose weight, eat only from the bottom three levels of my pyramid and replace those junk calories with extra lean protein. Higher protein will help you maintain muscle mass (very important when trying to lose fat), feel more full, and burn more calories during the day.
The USDA plan is low in protein and higher in grains and fruit (which figures, since it is the agriculture department that made this thing). It's not worth a whole lot for anyone who is working with weights and who needs adequate protein (and all of you should be lifting weights 2-3 times a week), but for beginners and the uninformed, it's not a bad start.
Sunday, May 1, 2005
Cholesterol Reduction Diet Program
I have had great success in the past using this diet with my clients. Recently, another client has dropped 50 points on her cholesterol score in a mere 2 1/2 weeks.
DISCLAIMER: This diet is not approved by the FDA and is not endorsed by any doctors. I present this information for educational purposes only. All suggestions are based on sound research studies available through Pub Med and other medical sites. Before undertaking any new diet and supplement program, always consult with your physician.
Cholesterol Reduction Diet
Here is the "must say no" list of foods:
• Red meat, all forms
• Pork, all forms
• All things fried
• All baked goods
• All sugars
• Regular or reduced-calorie ice cream
• All milk except nonfat or nonfat low-carb
• Butter and margarine
• White bread, white rice, white potatoes
Good Fats:
• Almonds, walnuts, cashews (also good in butter forms)
• Fish oil capsules
• Flax oil capsules or liquid, or ground flax seed
• Olive oil
• Hemp oil or nuts
Good Carbs:
• Fibrous vegetables (broccoli, cauliflower, asparagus)
• Fruit, especially berries
• Whole grains (wheat bread, flax bread, whole grain rice)
• Starchy vegetables (yams, carrots)
• Other vegetables (spinach, lettuce, chard, green beans, other greens)
• Oatmeal (not instant)
Good Protein:
• Chicken
• Turkey
• Fish, especially salmon
• Egg whites
• Whey protein
• Milk & egg protein
• Soy protein (less than 20 grams a day -- not fortified with extra phytoestrogens -- women only)
Notes:
• Vegetables can be eaten with any meal to provide fiber and create a feeling of fullness.
• Meals should be protein/carbs in the morning, protein/fat in the evening
• Never combine carbs and fat (exception is flax oil in oatmeal for breakfast)
Supplements for Cholesterol Reduction:
DISCLAIMER: This diet is not approved by the FDA and is not endorsed by any doctors. I present this information for educational purposes only. All suggestions are based on sound research studies available through Pub Med and other medical sites. Before undertaking any new diet and supplement program, always consult with your physician.
Cholesterol Reduction Diet
Here is the "must say no" list of foods:
• Red meat, all forms
• Pork, all forms
• All things fried
• All baked goods
• All sugars
• Regular or reduced-calorie ice cream
• All milk except nonfat or nonfat low-carb
• Butter and margarine
• White bread, white rice, white potatoes
Good Fats:
• Almonds, walnuts, cashews (also good in butter forms)
• Fish oil capsules
• Flax oil capsules or liquid, or ground flax seed
• Olive oil
• Hemp oil or nuts
Good Carbs:
• Fibrous vegetables (broccoli, cauliflower, asparagus)
• Fruit, especially berries
• Whole grains (wheat bread, flax bread, whole grain rice)
• Starchy vegetables (yams, carrots)
• Other vegetables (spinach, lettuce, chard, green beans, other greens)
• Oatmeal (not instant)
• Legumes (no refried beans or baked beans)
Good Protein:
• Chicken
• Turkey
• Fish, especially salmon
• Egg whites
• Whey protein
• Milk & egg protein
• Soy protein (less than 20 grams a day -- not fortified with extra phytoestrogens -- women only)
Notes:
• Vegetables can be eaten with any meal to provide fiber and create a feeling of fullness.
• Meals should be protein/carbs in the morning, protein/fat in the evening
• Never combine carbs and fat (exception is flax oil in oatmeal for breakfast)
Supplements for Cholesterol Reduction:
• Fish oil caps (3 caps with each meal)
• Fiber (4-8 grams before each meal)
• Garlic (1000-8000 mg a day)
• Alpha Lipoic Acid (300 mg 30 minutes before meals, 3 times a day)
• Chromium Picolinate (200-400 mcg a day)
• Cinnamon (1000-2000 mg a day, as capsules or added to foods)
• Green tea, 3-5 cups a day
Sample Suggested Meal Plan:
• Breakfast: 1 cup oatmeal, with added cinnamon, flax oil, and one scoop whey protein -- cooked in water or skim milk -- no butter added (add whey & flax oil after cooking)
• Snack: 1/2-cup nonfat cottage cheese with pineapple chunks or blueberries
• Lunch: 6 oz chicken, grilled or broiled; 1/2-cup cooked whole grain rice; spinach salad with olive oil and vinegar dressing
• Snack: 1-2 oz almonds or walnuts, an apple, 1-2 oz nonfat cheese
• Dinner: grilled chicken breast (or turkey, or fish); cooked vegetables; 1-2 oz nuts
• Bed time: 1/2-cup nonfat cottage cheese with ground flax seed or one tablespoon almond butter
Snack options:
• Whey protein shake with 1-2 tablespoons of fiber supplement in no-sugar-added fruit juice (must add the fiber to use fruit juice, otherwise use skim milk or water)
• Nonfat, reduced-sugar yogurt with apple slices or berries
Exercise:
• At least 1/2 hour, 6 days a week (ideally: 1 hr weight training 2-3 times a week, plus 30 minutes of cardio on off days)
• Walk on a treadmill or ride stationary bike for at least 1/2 hour a day on days you don't train
• Fiber (4-8 grams before each meal)
• Garlic (1000-8000 mg a day)
• Alpha Lipoic Acid (300 mg 30 minutes before meals, 3 times a day)
• Chromium Picolinate (200-400 mcg a day)
• Cinnamon (1000-2000 mg a day, as capsules or added to foods)
• Green tea, 3-5 cups a day
Sample Suggested Meal Plan:
• Breakfast: 1 cup oatmeal, with added cinnamon, flax oil, and one scoop whey protein -- cooked in water or skim milk -- no butter added (add whey & flax oil after cooking)
• Snack: 1/2-cup nonfat cottage cheese with pineapple chunks or blueberries
• Lunch: 6 oz chicken, grilled or broiled; 1/2-cup cooked whole grain rice; spinach salad with olive oil and vinegar dressing
• Snack: 1-2 oz almonds or walnuts, an apple, 1-2 oz nonfat cheese
• Dinner: grilled chicken breast (or turkey, or fish); cooked vegetables; 1-2 oz nuts
• Bed time: 1/2-cup nonfat cottage cheese with ground flax seed or one tablespoon almond butter
Snack options:
• Whey protein shake with 1-2 tablespoons of fiber supplement in no-sugar-added fruit juice (must add the fiber to use fruit juice, otherwise use skim milk or water)
• Nonfat, reduced-sugar yogurt with apple slices or berries
Exercise:
• At least 1/2 hour, 6 days a week (ideally: 1 hr weight training 2-3 times a week, plus 30 minutes of cardio on off days)
• Walk on a treadmill or ride stationary bike for at least 1/2 hour a day on days you don't train
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