Surviving Summer Barbecues Without Blowing Your Diet! Part 2

May 20, 2012 By Dr. Chun Wong Leave a Comment

Here are 5 more tips to surviving the summer barbecue season:

  1. Fill up on fruits and veggies, but don’t be fooled by the name “salad”! Turn your focus to summer salads, grilled vegetables, and prepared fruit plates. Pasta and rice salads are good choices if they haven’t been made with mayo or oily dressings. Potato salad and coleslaw should definitely be avoided! Load up on naturally low-calorie, low-fat produce; it should take up at least half your plate.
  2. Have a seat. Head over to a picnic table or sit down in the grass when you eat. Be mindful because research shows that if you eat while distracted, you’ll be less satisfied and are likely to eat more.
  3. Beware of chips and dips! Many dips are made with mayo, oil or sour cream and are packed with calories. If available, stick to tomato or yogurt-based dips such as salsa and tzatziki.
  4. Don’t be so hard on yourself! Eating healthy all the time is fantastic, but don’t set yourself up for failure by trying to be perfect ALL THE TIME! Let yourself relax and allow some leeway in your diet. This will ensure that you have more fun and feel better about being healthy.  You shouldn’t feel like your diet rules your life.
  5. When you drink be wise. Consuming alcohol can really add up the calories fast! Alternate your alcohol with lower-cal beverages like water. Pace yourself!

After you’re done eating, get up and play! Back away from the picnic table and steer clear of the mindless munching. A game of horseshoes, Frisbee or croquet will help burn extra calories and provide a fun way to bond with family and friends!

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Surviving Summer Barbecues Without Blowing Your Diet! Part 1

May 19, 2012 By Dr. Chun Wong Leave a Comment

Barbecues don’t have to be a diet nightmare for you! The days of all-day grazing on fatty foods washed down with cool, calorie-laden cocktails is a thing of the past. You can take advantage of summer’s fresh fruits and veggies and smarten up the grilled foods you choose. Turn your summer barbecue into an easy food-focused social event that you and your diet can enjoy.

Here’s how to enjoy the barbecue without ruining your diet:

  1. Plan ahead. Ask the host what is going to be served and what you can bring. This way, you can set-out a game plan for yourself and you can choose which foods you want to indulge in. The ball is also in your court now to bring something healthy!
  2. Fuel with a soluble fiber to keep your tummy filled! An example of this is PGX. Soluble fiber can help you consume less as this dietary fiber will fill you up quicker and will not allow you to overeat.
  3. Hydrate!!! Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It also helps you to avoid dehydration, which can sap your energy and cause false-hunger signals.
  4. Get your priorities straight! Fill your plate just once and choose wisely. Look at what is  on the table and take your time in deciding what to eat.  If you love potato salad, indulge in a scoop and enjoy it.  Don’t waste your calories on so-so food or treats that you can get year-round!
  5. Protein helps to satisfy any appetite. Barbecued chicken, lean meat, fish and beans are all great choices but remove the skin from chicken drumsticks or thighs and cut off any fat on chops or pieces of meat. Dietary protein helps control appetite, which ultimately keeps weight in check. Fill about one-quarter of your plate with lean protein.
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How Does “The Last Diet” Work?

April 30, 2012 By Dr. Chun Wong Leave a Comment

After approximately 3 days on “The Last Diet”, your glycogen reserves are depleted and your body begins to burn your stored fat cells for energy naturally. This results in your body producing ketonic bodies (ketones) that are a natural appetite suppressant thus preventing cravings after the first few days and providing you with energy. You will start losing weight—or fat—as soon as fat becomes your first source of energy. You will then burn fat while nourishing muscle with the high-quality, highly-absorbable foods containing the 9 essential amino acids that you consume throughout the day.

During this time you will also rebalance your pancreas by giving it a much-needed rest. A properly functioning pancreas is the key to avoiding filling up your fat reserves once you have completed the temporary period and you return to more normal eating.

“The Last Diet” will guide and support you in your quest to lose fat safely by helping you understand the difference between “eating a balanced diet” and “eating for weight loss”. Most importantly, upon reaching the final stage, you will also have learned to use the right combinations of foods within each meal to maintain your weight loss permanently.

With “The Last Diet”, you will not only rediscover your ideal shape, but you will also significantly improve your health. The plan is designed to work with the required high-quality nutritional supplements, a unique combination that offers safe and healthy weight loss. Supplementation is crucial to your success since you will be missing out on some important fats and other nutrients during this short-term diet or temporary period.

If you have any questions about what makes “The Last Diet” a successful weight loss protocl, leave us a comment below. You can also always get more information by following us on Twitter and Facebook.

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What is “The Last Diet”?

April 28, 2012 By Dr. Chun Wong Leave a Comment

“The Last Diet” was developed over 20 years ago and was targeted at Olympic athletes who wanted to lose body fat without compromising their muscle mass. Common problems that occur with diet attempts is that they enable you to lose weight, but you don’t maintain your health. “The Last Diet” helps you to lose weight and helps you gain healthy habits that you’ll feel almost instantly.

Losing weight is important, but it’s also important to learn eating and health habits that are necessary to keep the weight off, and keep your body healthy.

How was “The Last Diet” Developed?
Dr. Tran Tien developed this diet protocol 25 years ago in France. The major focus of this diet was conquering obesity. The protocol is a 4-stage plan that stabilizes the pancreas and blood sugar levels while burning fat and maintaining muscle.

Dr. Tien’s findings were that the majority of obesity issues were due to insulin dysfunction. The typical North American diet which consists of bread, muffins, cakes, pastries and the like causes the pancreas to create an abundance of insulin and counters the blood sugar into the negative status. An overproduction of insulin also induces cravings for sugar and results in weight gain. While insulin’s main function is to regulate blood sugar levels, it also is the hormone that facilitates the transport of fat (triglycerides) into fat cells. Even worse, it “locks” the fat in the fat cell, preventing it to be used as a source of energy. Now, because the blood sugar has dropped (and we can’t access the fat as a fuel source) it creates sugar cravings and the vicious cycle begins again. In other words, an over abundance of insulin causes weight gain.

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What is Insulin?

April 26, 2012 By Dr. Chun Wong Leave a Comment

Insulin is produced by endocrine cells of pancreas in response to low and high blood glucose. The concentration of blood glucose varies with food intake or stress and activation via adrenal response. Insulin is harmful to the body in excess amount.

What too much insulin can cause:

  1. Inflammation in the arteries or organs.
  2. High testosterone (PCOS) in women via activation of theca cell in ovaries.
  3. High estrogen in men via activation of aromatase in fat cells.
  4. High oxidative stress via free radicals production.
  5. Overburden liver detoxification pathways by shunting excess glucose into triglycerides, cholesterols, storing fat soluble toxins in biliary tree.
  6. High blood pressure by damaging the aldosterone production of adrenal/kidney and then plugging the portal (liver) vein via improper digestive actions.
  7. High cholesterol from the high triglycerides made by excess glucose in the liver.
  8. Fluctuations of neurotransmitters affecting mood and causing addictions.

Signs of blood sugar imbalances can include:

  • waist or hip weight gain
  • elevated blood triglycerides
  • cravings
  • dehydration
  • headaches
  • difficulty concentrating
  • emotional fluctuations
  • inability to maintain ideal weight

 

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The Importance of Fiber in a Healthy Diet

April 20, 2012 By Dr. Chun Wong Leave a Comment

Many of us have heard about the benefits of dietary fiber, but likely aren’t getting enough of it, and may not even be sure why we need it. Studies have shown that a diet high in fiber helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss.

There are two types of dietary fiber – soluble fiber and insoluble fiber. It is important to eat both.

Soluble fibre helps to stabilize blood sugar levels. By slowing the absorption of glucose in our bloodstream, this can help to control appetite. Researches also note that a high rate of insulin production over time can contribute to Type 2 diabetes.

Insoluble fiber helps to maintain a healthy digestive system. It absorbs large amounts of water, which bulks stool and decreases the transit time of waste through the intestinal tract. Insoluble fiber also helps prevent constipation and reduces the symptoms of digestive and bowel diseases.

Professional health organizations recommend a daily fibre intake of 25 grams daily for women and 38 grams daily for men; unfortunately, the average American consumes 12 grams or less a day.

Tips on how to increase your daily fiber intake:

  • Choose whole grain bread over white bread.
  • Snack on almonds, rye or whole-wheat crackers rather than processed, unhealthy snacks such as potato chips.
  • Increase intake of fruits and vegetables.
  • Pair cereal or oatmeal with an apple or a banana for a high-fiber breakfast.
  • Incorporate beans, lentils and brown rice into soups and casserole dishes. One cup of brown rice has 11 grams of fiber, and one cup of cooked black beans has 19.4 grams.
  • Read your food labels and always choose products with the highest fiber content.
  • Most foods contain a mix of fibers, so make sure you choose a variety of fiber-rich choices from the different food groups to reach your target.

Fiber is really important for a healthy diet, but it is important to note a rule of thumb on fiber introduction: start low and go slow! A quick and significant increase in fiber intake may result in bloating, gas or abdominal pain. Ensure you are drinking plenty of water and slowly increase your consumption of fiber.

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Fighting fat with… fat?

April 19, 2012 By Dr. Chun Wong Leave a Comment

In a recent British study, the Million Woman Study, the health of 1.2 million women age 50-64 was tracked since 1996, looking at the relationship between cancer and Body Mass Index (BMI).  BMI is a function of weight compared to height.  Excess body fat is known to be an important cause of diabetes, heart disease, stroke, and early death, but the link to obesity and cancer has never been well known.  The Million Woman Study confirmed what many health professionals already feared – overweight and obese women are at higher risk of developing and dying of cancer.

Can a dietary supplement help?
A study in the International Journal of Obesity suggests that CLA could support health by preventing weight and fat gain from overeating and aging. Participants followed ’healthy lifestyle‘ advice, but did not increase their physical activity or follow a restricted diet. Those taking CLA supplements reduced body fat by 2.2 pounds and body weight by 1.3 pounds. Those in the placebo group gained 1.5 pounds of body fat and 2.4 pounds of body weight during the 6 month test period.

Lean muscle helps the body burn fat. CLA can increase burning of body fat while maintaining lean muscle. A 12-month study published by the Journal of Nutrition found that adults taking a CLA supplement lost as much as 9 percent of their body fat, and 12-months later participants had not regained it.

How it works
Although CLA is naturally found in dairy products and beef  to get three grams of CLA from food, an adult would have to consume more than four gallons of ice cream or 28 quarter-pound hamburgers! Of course these are NOT healthy options.

CLA supplements are derived from natural safflower oil and work by inhibiting an enzyme that breaks down fat during digestion. Once fat is broken down, it is stored in the body. By suppressing this enzyme, CLA helps reduce the amount of fat broken down, deposited and stored. The research suggests that CLA supplementation is both safe and well-tolerated.

The last ounce
Reducing cancer risk by reducing BMI could be one relatively simple way to improve your chances for a long and healthy life. If you are concerned about your weight, or have a health condition made worse by those extra pounds, talk to your health care professional. You can take control of your weight with a healthy, varied diet and sufficient physical activity to burn calories. While CLA can help, you still have to eat less and burn more to lose significant amounts of weight. So get the benefits of CLA and support your own good health by eating more fresh, low-calorie foods, watching portion sizes, and enjoying regular physical activity.

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Another 10 Ways to Control Carb Cravings

April 2, 2012 By Dr. Chun Wong Leave a Comment
  1. If you bite it, write it! Keep food records. It helps to identify patterns in food cravings.
  2. Eat before 6pm. Dine like a king for breakfast, a queen for lunch, and a pauper for supper. Consuming 70% of your calories before 6 p.m. will also help decrease your cravings for sweets. If you are not hungry for breakfast, you probably eat too much for dinner.
  3. Take your time. Try to wait 15 minutes before giving into a craving.  Engage in another activity such as taking a brief walk or making a phone call.  Sometimes even a tiny 5-minute distraction can help stave off a craving.
  4. Savor the flavor. Mindful chewing will help you with food cravings. Chew sweet foods like you are chewing a piece of gum.
  5. Set small goals. People have a limited capacity for self-control. Setting too many goals or expecting miracles overnight is overwhelming. Instead, set small, easy-to-achieve weekly goals, such as cutting back on potato chips or soda.
  6. Exercise daily. People who are physically active maintain a more constant weight and are less prone to bingeing and cravings. Exercise is also a healthy way to reduce stress.
  7. Eat a green leafy salad at lunch and dinner. Filling your plate with foods high in fiber and relatively low in calories, mean you can eat more, plus they leave you feeling full.
  8. Avoid very low calorie diets. Eating less than 1200 calories can lead to food cravings.
  9. Fibre. Increasing your fibre intake with a fibre supplement before every meal can dramatically restore the body’s ability to control and balance blood sugar levels. A soluble fibre supplement can help stop cravings and reduce appetite by dramatically reducing the speed of sugar digestion, and leveling out blood sugar.
  10. Be kind to yourself. If you do give into the craving and indulge, do not beat yourself up.  Learn from the craving and decide what you could have done differently to have prevented the craving or how could you have dealt with it differently?

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10 ways to Control Carb Cravings

March 28, 2012 By Dr. Chun Wong Leave a Comment
  1. Do not skip meals. Keep hunger at bay by eating three small meals and three snacks evenly distributed throughout the day. By keeping your body fed on a regular schedule and within the required calorie limit, the body will not enter an “energy deficit” state and crash due to lack of required nutrients.
  2. Avoid sugary drinks. Sugary drinks increase your cravings for carbs throughout the day.
  3. Eat breakfast. If you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on empty and before long you are roaming your workplace and desperately seeking sugar.
  4. Plan your snacks. Purchase healthy snacks with your weekly shopping so that you are fully prepared. Healthy snacks don’t live in a vending machine!
  5. Carry emergency supplies of healthy snacks such as protein bars in your purse or brief case.
  6. Manage your stress.  Stress can cause chemical imbalances. Cortisol, a stress hormone that is produced in the adrenal glands when you are under pressure, triggers production of Neuropeptide Y (NPY), which causes carb cravings. Eating the carb will lead to an increased production of serotonin, which has a sedating effect on many people. In this situation, consuming carbs can have a medicating effect.
  7. Add protein. Incorporate lean protein like egg whites, chicken breast or low fat cottage cheese to your carb-rich meals, especially at breakfast and lunch. It will take your body longer to digest the protein, which balances and buffers the release of sugars from the carbohydrates in your blood stream, avoiding the blood sugar crash that will have you craving more food.
  8. Avoid trigger foods.  Carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Typical trigger foods look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bars, or any food that once you “pop”, you can’t stop!
  9. Include some carbs into your diet.  Include a carb rich food at each meal, limiting portion sizes to approximately the size of your clenched fist.  Eat whole grain carbs such as brown rice, oatmeal, 7-grain bread, etc.
  10. Drink 6-8 glasses of water daily. Often a sugar craving is actually a signal that the body needs fluids.

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Helping Your Man Manage His Weight

March 26, 2012 By Dr. Chun Wong Leave a Comment

In the last 20 years, the rate of obesity in Canada has risen dramatically. In particular, the rate of obesity for Canadian men increased by about ten percent. There are more overweight men in Canada then women.

Men tend to gain weight around the waist, where it circulates through the liver, causing metabolic problems like diabetes. Obesity puts you at risk of heart attack, cancer, hypertension, and sleep apnea. It can affect your sex life, make it harder to exercise, and more difficult to play with your kids.

How you can help your man lose weight:
1. Purge your kitchen. Get rid of temptations. Fill up the fridge with ready-to-eat fresh fruit—apples, strawberries, red grapes, pineapple chunks and clementines are good choices. Popcorn is great for mindless TV munching.

2. Walk together. No need to join a gym or buy a set of weights. Invite your partner for a sunset walk around the neighborhood. It’s great for the heart—and your relationship.

3. Make favorite dishes healthy. Steam, bake or broil instead of fry. Use nonfat chicken broth to cook with instead of butter.

4. Eat out less. It’s easier to control portions and ingredients when you prepare the food yourself. Encourage him to take healthy food from home for lunch and snacks at work.

5. Compliment him. Once a day, make him feel valued. A small gesture like a spontaneous kiss or a squeeze of the hand acts is an enormous psychological boost, sending him the message he is loved. Let him know that you notice and admire the hard work he is doing to change.

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