Reducing fat deposits on the hips and butt in women

I was reading an article recently by Charles Poliquin on disruptions in the female endocrine system and how it can cause fat accumulation on the butt and thighs.  Given that losing subcutaneous fat off that region is one of the primary goals of most women, I thought I might share the following extract from the article...

improper levels of the right elements in the gut flora can impact the amount of fat on your legs. Let me explain. One of the ways the body excretes the bad types of endogenous estrogens, and xeno-estrogens is through a process called glucuronidation. In this chemical process, there is binding of the given estrogen to glucuronic acid via a glycosidic bond. The human body also uses this detoxification process to excrete a large variety of molecules, including many pollutants and pharmaceuticals to name a few. The problem is that when you have bad gut flora there is an abundance of this enzyme called Beta-glucuronidase. This enzyme has the nasty habit of breaking the bond between the nasty estrogen and its escort the glucuronic acid, which means that the bad estrogen goes back into circulation. When the gut flora is optimal, the activity of the beta-glucuronidase diminishes.

Now, why do you get poor gut flora? Oral contraceptives use, frequent antibiotic use, intestinal pathogens, stress and a host of other factors can be blamed. The point being: bad gut flora can lead to fat legs.

You don't have to understand all the biochemistry, just the take home point at the end.  Given that a lot of women, particularly young, career focussed women, take the pill, get sick a lot and take antibiotics, suffer from stomach issues and are highly stressed, they may want to start supplementing with good bacteria.
As stated previously, I recommend Natures Sunshine health supplements.  Here is the link for their Bifidophilus product.
http://naturessunshine.eu/uk/optimiseperformanceandwellbeing/index.asp?act=moreinfo&id=103&subcat=

I would also recommend that everyone but particularly women that fit this description, take the Healthy Lifestyle Analysis on the website.  I'm fairly certain these women will come out needing the Nutri-Calm stress relief product.

'15 Foods That Will Help You Lose Belly Fat'... my comments

There has been a lot of promotion online, by nutritionist and personal trainers like Joel Marion, Craig Ballantyne and Jesse Cannone, of Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report.  I have reproduced the list here and added my own comments.  I agree with a lot of what he has to say...  

15 Foods That Kill Belly Fat Fast

1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.

3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.

These first three points all relate to 'good' fats.  I am a huge fan of omega 3 fatty essential fatty acids! If you haven't already read it (or if you have), click now on this link to read the blog I wrote in the last year on how amazing these are for your health. The most important point in relation to this subject, omega 3s increases metabolic rate and leads to a reduction in fat mass and increases in lean mass!

4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!

My clients who have received and read my guides to eating for weight loss will know that I endorse eating unrestricted amounts of certain vegetables, including the ones mentioned above, even when on a fat loss programme.

5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.

I am a big fan of eggs.  I carry hard boiled eggs around with me to snack on every day I'm at work. Another big fan is is certified nutritionist and personal trainer, Mike Geary.  Read his blog on eggs here. 
I advovate a version of the Poliquin 'Meat and Nut Breakfast'. I am not as hardline as Monsieur Poliquin.  What my rules basically boil down to are eating a no carb, high protein, high essential fat breakfast.  Recently this has, for me, meant having a four white and two yolk omlette for breakfast, with half an avocado (See no. 1) 

6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.
Most of my clients and, certainly, my fiancee know that I love dark chocolate! 

7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.
Just not first thing in the morning. Have the protein and fat breakfast then this mid-morning.

8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.

9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.)

10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).

11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.

I add Chinese 5 Spice to my omlette in the morning and pure cinnamon powder to my after workout shake for this very reason.

12. Chilli Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.

13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”)

14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.

15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.

There you go!  That is my take on Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report. Pretty spot on if you ask me!

The Benefits of Small Regular Meals - part 2 - Inspiring Fitness - www.inspiringfitness.co.uk

Why snack? - part 2 - Inspiring Fitness - www.inspiringfitness.co.uk

If you missed the first one,
http://www.inspiringfitness.co.uk/;news;item/3/59/t/Is+Snacking+Bad?/

Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery

The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury

When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino
acid leucine, to support new cell growth and repair” he says.

“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.

“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”

When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.

Being a good fitness role model for kids might not have to involve sweat

Interesting article in the LA Times Health section. You may have seen this one, it is all over Twitter.

Being a good fitness role model for kids might not have to involve sweat

Evening Standard - Wed 27 Jan 2010 - Heath&Beauty

Tonight's 'Evening Standard' newspaper, distributed in London, U.K., had two articles in succession that tweaked my interest enough to offer my opinions.

The first, an interview article with celebrity chef, Anthony Worrall Thompson highlighted the growing number of people being diagnosed with and dying from complications to do with Syndrome X, a condition associated with high blood fats (HDL and trigylerides), high blood pressure, high blood sugar and obesity. This condition can lead to cardiovascular disease and Type II (Non-insulin dependent) diabetes mellitus (NIDDM).

Some of the more eye opening quotes for the general public included:-

I could have died from diabetes, says Antony Worrall Thompson

When his wife Jacinta picked him up after the test
results, his first words were "I'm going to die".

"More people are going to die from diabetes than
from smoking. People don't realise that you can lose limbs (through
diabetes)."

Though really just a promotional piece for Worrall Thompson's new cookbook for diabetics, this is a brillant article to highlight the apathy of the general public about Syndrome X and its causes. People do not seem to understand the seriousness of this condition, and it does not get the government support and health promotion that it should.

Perhaps it is because it is somewhat of a 'silent killer' in that people can be fairly assymptomatic untill it is too late. As Worrall Thompson stated,

''I was fat but I'd never been ill with so much as a cold. The diagnosis really
shook me up - the doctors said I was well on my way to becoming a diabetic.''

I've had person experience with these attitudes, with close friends and family members refusing to take signs and symptoms, like loss of sensation in the limb extremities and high blood sugar readings, seriously! I guess no one expects to lose a limb.

The second article, The City girl diet, was much more a paid for promotion for a colonic irrigation, or 'hydrotherapy' as used in the article, clinic.

The programme requires the poor soul to abstain from alcohol, caffeine, nicotine, meat and sugars; drink meal replacement juices, shakes or teas; permits vegetable broth only halfway through; and requires a colonic 'hydrotherapy' session at the end of the 5 days.

Now, I'm not anti-detoxing! I'm quite pro, in fact. Detoxing allows the large and small intestines to be cleared of all the gunk that sticks to them during digestion and elimination.

But why suffer when you don't have to? I think a much better option is to cut out the alcohol, caffeine, etc and take the juices and shakes in the form of capsule supplements, sold by company's like Nature's Sunshine. That way you can avoid the nasty tastes, and get to eat solid food.

In regards to the colonic, I'm still not convinced about them. I know people who swear by them, I know others who say that they didn't help at all. I think by simply following this diet and taking the supplements, your body will eliminate anything that is stuck inside you. And that way, you can avoid the hose up the...