How soup can help you lose weight
By Jack Challoner
In the battle to lose weight, hunger is the dieter's worst enemy. But research has revealed a simple aid to taming the appetite: soup. It's dieting's best kept secret says one science writer.
Imagine a typical lunchtime meal - say, chicken and vegetables with a glass of water.
If you eat the food and drink the water, you will feel full for a couple of hours before hunger kicks in. But if you blend the food with the water - to make soup - you will stay hunger-free for much longer, and less likely to snack through the afternoon.
How can blending the food into soup make such a difference? The answer lies in the stomach. Scientists have used ultrasound and MRI scans of people's stomachs to investigate what happens after eating solid-food-plus-water meals compared with the same food made into soup.
After you eat a meal, the pyloric sphincter valve at the bottom of your stomach holds food back so that the digestive juices can get to work.
Water, however, passes straight through the sphincter to your intestines, so drinking water separately does not contribute to "filling you up".
When you eat the same meal as a soup, the whole mixture remains in the stomach, because the water and food are blended together. The scientists' scans confirm that the stomach stays fuller for longer, staving off those hunger pangs.
The key to this low-tech weapon against hunger is a hormone called ghrelin. It is one of the major players in the body's appetite system.
Discovered as recently as 1999, ghrelin is released by specialized cells in the stomach wall.
'Cupcake circuit'
These cells produce a constant stream of ghrelin whenever the stomach is empty. The ghrelin travels via the blood stream to the brain's appetite centre, an organ called the hypothalamus. As a result, the hypothalamus screams "You are hungry - find food."
But whenever the stomach wall is stretched - when the stomach is full - the cells stop producing ghrelin, and the hypothalamus responds accordingly, turning off the appetite signal. The longer the stomach remains full, the longer you feel satisfied and the less you are likely to eat.
WHICH VARIETY IS BEST?
Vegetable soup is best It produces a more consistent blend And it generally has fewer calories than chicken or fish soup
The stomach gradually empties, more slowly for the soup than the solid meal plus water. The BBC staged an experiment for the programme 10 Things You Need to Know About Losing Weight to test this theory. In this experiment, and in previous experiments, participants reported feeling full for up to an hour-and-a-half longer than their solid meal counterparts.
Although some researchers refer to appetite as "the cupcake circuit", the mechanism behind human appetite evolved long before cupcakes were invented - at a time when food was scarce.
As a result, we are hardwired to eat high-calorie foods, which are unfortunately so abundant in the modern world.
Finding ways to control the appetite signal is crucial if we are to stave off the meteoric rise in obesity. Food scientists and pharmaceutical companies alike are on a major quest to find ways to do just that.
There are probably dozens of hormones that play a role in regulating appetite. Of those that have already been discovered, there is one that is released after eating protein-rich meals (called PYY), one that is released by fat cells (leptin) and several that respond to the presence of any kind of food. And the question is, how much of all appetite is "Mental" anyway? Bordum eating...
But of all the hormones that make up the appetite system, it is ghrelin that has caused the most interest. In addition to its role in sending the "stomach empty" signal to the brain, ghrelin also promotes fat storage.
**Even worse, it inhibits the breakdown of stored fat during times of weight loss. Inject ghrelin into the bloodstream of a rat and the animal eats insatiably - and quickly becomes obese.
In 2006, scientists at the Scripps Research Centre in the US developed a vaccine to counteract the influence of ghrelin, in an attempt to control appetite.
It is still undergoing clinical trials - so for now, the best and simplest way to keep hunger at bay is to reduce your stomach's release of ghrelin: blend your food into a healthy, voluminous soup. The best sort? Vegetable soup, as it produces a more consistent blend and is generally lower calorie than chicken or fish soup.
Jack Challoner is a science writer and author of the website explaining-science.co.uk.
Below is a selection of your comments.
It has been interesting to read a scientific article on what I held to be true, simply by feeding my family. We often have freshly made soup at home and it seems to satisfy well for hours. Liza Moon, London
Is the same true of cereal with milk, or does milk act like water and head straight for the old pyloric sphincter? I love cereal, not so keen on soup though. What about porridge, I quite like that? Ben, Norwich
While the science behind the fact has probably not been quite so clearly laid out before, the knowledge that soup makes one feel full for longer (than an equivalent solid meal consumed with water) is not new.. It is, however, always interesting to learn of such scientific studies as the weight-conscious amongst us continue to wade through the ever changing (and often contradictory) expert advice on the matter. Tom, Hong Kong
I have been routinely having soup for lunch as part of a campaign to lose weight triggered by concerned comments from my wife and doctor. I have found it a very effective way of eating less without feeling hungry and it has helped me to lose around 10 kg in five months. Stephen Murray, London, UK
A lot of people who overeat do not do so because they are hungry but for other reasons. A person can feel full to the point of sickness but will still eat more. However, if you're going to overeat, then low calorie foods are better, such as soup. But that still does not address the core issue which is the need to eat in the first place. Jacquie, Yorkshire
Story from BBC NEWS:
http://news.bbc.co.uk/go/pr/fr/-/2/hi/uk_news/magazine/8068733.stm
Published: 2009/05/26 23:29:38 GMT
Friday, May 29, 2009
Tuesday, April 28, 2009
Flu Understanding and "Prevention"
UNDERSTANDING
And now the big question, the one everyone writing in wants to know the answer to: is there anything you can do at home to protect yourself from the swine flu and speed recovery if you get it? And the answer is a resounding yes. But first, let me cover an important point. So far, the vast majority of those who have died from swine flu in Mexico are "not" the very old, the very young, and those with compromised immune systems (the typical victims of the flu). The people who have died have been young adults with strong immune systems. That means that like with avian flu, this strain of swine flu seems to have the ability to turn a person's immune system against itself so that it damages the person's lungs in what is known as a Cytokine Storm. (The primary symptoms of a cytokine storm are high fever, swelling and redness, limited/hard breathing, extreme fatigue, and nausea.)(see *A below for details)
Does that mean that using immune builders is a mistake? No! But it does mean that using immune builders without using pathogen destroyers to take down the viral load very well might be.
Should you wear a surgical mask? If you want, but it probably isn't going to help much. Surprisingly, flu primarily transfers through direct contact with the virus. ** Shaking hands, kissing on the cheek, or touching handles are major points of transmission. But THAT'S NOT THE SCARY PART. Viruses can SURVIVE for up to 3-DAYS on many surfaces -- doorknobs for example -- making everything you touch a potential infector.
Washing hands regularly during the day with regular soap and water can dramatically reduce your chances of infection. Stop touching your face or other's faces prior to washing! Don't wipe your eyes or touch your mouth, use a tissue/face cloth.
If you come down with the flu, STAY HOME and take care of yourself. Don't go to work; gym; school or the store; please don't spread the flu.
Can your hospital actually do anything to help? And the answer is yes! Although the swine flu is totally resistant to one class of anti-flu drugs known as Adamantanes, it is still sensitive -- barely -- to Tamiflu and Relenza. (the CDC says The swine influenza A (H1N1) virus is susceptible to the prescription antiviral drugs oseltamivir and zanamivir). In this case, "Barely" seems to be enough to prevent people from dying.
PROTECTION
Keep a supply of Super ViraGon and Immunify on hand -- or something like them. At the first sign of feeling unwell -- that scratch in the throat, a slightly feverish feeling, a dull body ache, an unexplained headache, etc. -- slam down a full bottle of Super ViraGon and a half bottle of Immunify.
Immunify: http://www.baselinenutritionals.com/index.php?display=product&view=category&cat=2&products_ID=58
Super Viragon: http://www.baselinenutritionals.com/product.php?ID=57
Stopping the flu in the incubation phase is much, much, much easier than getting rid of it once it has established itself. Hit it hard during incubation. It's true that you can significantly cut the time of your sickness, but it will still be several days, and you will need to keep taking the formulas for four to five days "AFTER" you feel better to make sure you clear the virus from your body and it doesn't reassert itself. Juicing and Leafy green Smoothies during this period also significantly allows the body to fight.
Other options include Sambucol http://www.sambucol.com/index.cfm?id=352
___________________________________________________
*A
When the immune system is fighting pathogens, cytokines signal immune cells such as T-cells and macrophages to travel to the site of infection. In addition, cytokines activate those cells, stimulating them to produce more cytokines. Normally, this feedback loop is kept in check by the body. However, in some instances, the reaction becomes uncontrolled, and too many immune cells are activated in a single place. The precise reason for this is not entirely understood but may be caused by an exaggerated response when the immune system encounters a new and highly pathogenic invader. Cytokine storms have potential to do significant damage to body tissues and organs.[citation needed] If a cytokine storm occurs in the lungs, for example, fluids and immune cells such as macrophages may accumulate and eventually block off the airways, potentially resulting in death.
___________________________________________________
By Jon Barron
Baseline of Health Foundation
http://www.jonbarron.org/blog_published/2009/04/swine_flu_-_no_pandemic_yet.html
**The statements found within these pages have not been evaluated by the Food and Drug Administration. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. Medical advice must only be obtained from a qualified health practitioner.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
And now the big question, the one everyone writing in wants to know the answer to: is there anything you can do at home to protect yourself from the swine flu and speed recovery if you get it? And the answer is a resounding yes. But first, let me cover an important point. So far, the vast majority of those who have died from swine flu in Mexico are "not" the very old, the very young, and those with compromised immune systems (the typical victims of the flu). The people who have died have been young adults with strong immune systems. That means that like with avian flu, this strain of swine flu seems to have the ability to turn a person's immune system against itself so that it damages the person's lungs in what is known as a Cytokine Storm. (The primary symptoms of a cytokine storm are high fever, swelling and redness, limited/hard breathing, extreme fatigue, and nausea.)(see *A below for details)
Does that mean that using immune builders is a mistake? No! But it does mean that using immune builders without using pathogen destroyers to take down the viral load very well might be.
Should you wear a surgical mask? If you want, but it probably isn't going to help much. Surprisingly, flu primarily transfers through direct contact with the virus. ** Shaking hands, kissing on the cheek, or touching handles are major points of transmission. But THAT'S NOT THE SCARY PART. Viruses can SURVIVE for up to 3-DAYS on many surfaces -- doorknobs for example -- making everything you touch a potential infector.
Washing hands regularly during the day with regular soap and water can dramatically reduce your chances of infection. Stop touching your face or other's faces prior to washing! Don't wipe your eyes or touch your mouth, use a tissue/face cloth.
If you come down with the flu, STAY HOME and take care of yourself. Don't go to work; gym; school or the store; please don't spread the flu.
Can your hospital actually do anything to help? And the answer is yes! Although the swine flu is totally resistant to one class of anti-flu drugs known as Adamantanes, it is still sensitive -- barely -- to Tamiflu and Relenza. (the CDC says The swine influenza A (H1N1) virus is susceptible to the prescription antiviral drugs oseltamivir and zanamivir). In this case, "Barely" seems to be enough to prevent people from dying.
PROTECTION
Keep a supply of Super ViraGon and Immunify on hand -- or something like them. At the first sign of feeling unwell -- that scratch in the throat, a slightly feverish feeling, a dull body ache, an unexplained headache, etc. -- slam down a full bottle of Super ViraGon and a half bottle of Immunify.
Immunify: http://www.baselinenutritionals.com/index.php?display=product&view=category&cat=2&products_ID=58
Super Viragon: http://www.baselinenutritionals.com/product.php?ID=57
Stopping the flu in the incubation phase is much, much, much easier than getting rid of it once it has established itself. Hit it hard during incubation. It's true that you can significantly cut the time of your sickness, but it will still be several days, and you will need to keep taking the formulas for four to five days "AFTER" you feel better to make sure you clear the virus from your body and it doesn't reassert itself. Juicing and Leafy green Smoothies during this period also significantly allows the body to fight.
Other options include Sambucol http://www.sambucol.com/index.cfm?id=352
___________________________________________________
*A
When the immune system is fighting pathogens, cytokines signal immune cells such as T-cells and macrophages to travel to the site of infection. In addition, cytokines activate those cells, stimulating them to produce more cytokines. Normally, this feedback loop is kept in check by the body. However, in some instances, the reaction becomes uncontrolled, and too many immune cells are activated in a single place. The precise reason for this is not entirely understood but may be caused by an exaggerated response when the immune system encounters a new and highly pathogenic invader. Cytokine storms have potential to do significant damage to body tissues and organs.[citation needed] If a cytokine storm occurs in the lungs, for example, fluids and immune cells such as macrophages may accumulate and eventually block off the airways, potentially resulting in death.
___________________________________________________
By Jon Barron
Baseline of Health Foundation
http://www.jonbarron.org/blog_published/2009/04/swine_flu_-_no_pandemic_yet.html
**The statements found within these pages have not been evaluated by the Food and Drug Administration. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. Medical advice must only be obtained from a qualified health practitioner.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Monday, April 20, 2009
NON-Meat Sources of Protein
The recommendation for protein for adult female vegans it is around 46-58 grams per day; for adult males vegans is around 56-70 grams per day (see text).
FOOD Protein (grams)
1 cup Oatmeal 6gm
1 cup Soymilk 7gm
6 oz. Soy Yogurt 6
1 Whole Gran Bagel 9gm (trader Joes “Sprouted” bagel has 13gms!)
2 slices Whole Wheat Bread 5 gm
1 cup Vegetarian Baked Beans 12gm
5 oz firm Tofu 11
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
2 Tbsp Peanut Butter 8
6 Crackers 2 (sprouted or Whole grain are higher)
_________________________________________
TOTAL 79 grams
1 Baked Potato 4
1 cup cooked Lentils 18
1 cup cooked Bulgur 6
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh 1 cup 41 9.3 Every 9gms is 100 calories
Seitan 3 ounces 31 22.1 Every 22gms is 100
Soybeans, cooked 1 cup 29 9.6 Every 9gms is 100
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 13 6.4
Veggie burger 1 patty 13 13.0
Chickpeas, cooked 1 cup 12 4.2
Veggie baked beans 1 cup 12 5.0
Pinto beans, cooked 1 cup 12 5.7
Black-eyed peas, cooked 1 cup 11 6.2
Tofu, firm 4 ounces 11 11.7
Lima beans, cooked 1 cup 10 5.7
Quinoa, cooked 1 cup 9 3.5
Tofu, regular 4 ounces 9 10.6
Bagel 1 med. 9 3.9
Peas, cooked 1 cup 9 6.4
Textured Vegetable Protein (TVP), cooked 1/2cup 8 8.4
Peanut butter 2 Tbsp 8 4.3
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Soy milk, commercial, plain 1 cup 7 7.0
Soy yogurt, plain 6 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.8
Potato 1 med.(6 oz) 4 2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.
The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).
References
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
2. Nutrition and athletic performance - Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc 2000;100:1543-56.
3. Messina V, Mangels R, Messina M. The Dietitian's Guide to Vegetarian Diets, 2nd ed. Sudbury, MA: Jones and Bartlett Publishers, 2004.
4. Sellmeyer DE, Stone KL, Sebastian A, et al. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Am J Clin Nutr 2001;73:118-22.
5. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild insufficiency. Ann Intern Med 2003;138:460-7.
6. Lappe FM. Diet for a Small Planet. New York: Ballantine Books, 1971.
7. Lappe FM. Diet for a Small Planet, 10th anniversary edition. New York: Ballantine Books, 1982.
8. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994;59 (suppl):1203S-1212S.
9. Mangels AR, Messina V, Melina V. Position of The American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003;103:748-65
FOOD Protein (grams)
1 cup Oatmeal 6gm
1 cup Soymilk 7gm
6 oz. Soy Yogurt 6
1 Whole Gran Bagel 9gm (trader Joes “Sprouted” bagel has 13gms!)
2 slices Whole Wheat Bread 5 gm
1 cup Vegetarian Baked Beans 12gm
5 oz firm Tofu 11
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
2 Tbsp Peanut Butter 8
6 Crackers 2 (sprouted or Whole grain are higher)
_________________________________________
TOTAL 79 grams
1 Baked Potato 4
1 cup cooked Lentils 18
1 cup cooked Bulgur 6
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh 1 cup 41 9.3 Every 9gms is 100 calories
Seitan 3 ounces 31 22.1 Every 22gms is 100
Soybeans, cooked 1 cup 29 9.6 Every 9gms is 100
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 13 6.4
Veggie burger 1 patty 13 13.0
Chickpeas, cooked 1 cup 12 4.2
Veggie baked beans 1 cup 12 5.0
Pinto beans, cooked 1 cup 12 5.7
Black-eyed peas, cooked 1 cup 11 6.2
Tofu, firm 4 ounces 11 11.7
Lima beans, cooked 1 cup 10 5.7
Quinoa, cooked 1 cup 9 3.5
Tofu, regular 4 ounces 9 10.6
Bagel 1 med. 9 3.9
Peas, cooked 1 cup 9 6.4
Textured Vegetable Protein (TVP), cooked 1/2cup 8 8.4
Peanut butter 2 Tbsp 8 4.3
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Soy milk, commercial, plain 1 cup 7 7.0
Soy yogurt, plain 6 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.8
Potato 1 med.(6 oz) 4 2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.
The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).
References
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
2. Nutrition and athletic performance - Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc 2000;100:1543-56.
3. Messina V, Mangels R, Messina M. The Dietitian's Guide to Vegetarian Diets, 2nd ed. Sudbury, MA: Jones and Bartlett Publishers, 2004.
4. Sellmeyer DE, Stone KL, Sebastian A, et al. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Am J Clin Nutr 2001;73:118-22.
5. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild insufficiency. Ann Intern Med 2003;138:460-7.
6. Lappe FM. Diet for a Small Planet. New York: Ballantine Books, 1971.
7. Lappe FM. Diet for a Small Planet, 10th anniversary edition. New York: Ballantine Books, 1982.
8. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994;59 (suppl):1203S-1212S.
9. Mangels AR, Messina V, Melina V. Position of The American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003;103:748-65
Friday, March 13, 2009
Ultimate Core Suspension Training
WELCOME!
My goal in Blogging is to inform you as briefly as possible, about all the latest greatest things happening at Form Fitness, Core Conditioning Studio! Thank you for your interest.
We are now providing you the latest in Suspension Training, from beginner levels to Advanced, and Extreme training! Ask for it during your next training session as we guide you "safely" through.
Suspension training is a type of bodyweight exercise in which a variety of multi-plane, compound exercise movements can be performed. These are done with the aim of developing core, strength, balance, flexibility, and joint stability simultaneously. Suspension training can be considered a type of resistance training.
SUSPENSION TRAINING WILL:
• Build strength and core stability
• Improve agility in any fitness discipline
• Increase the ability to generate powerful movements
• Reduce injuries
BENEFITS:
• Suspension training builds superior muscular balance, joint stability, mobility, and core strength helping you perform better in life and in all sports. It also improves posture and prevents injuries.
• This delivers greater functionality and versatility than weights, and machines. It uses your own bodyweight to accomplish what the cable machines, dumbbells, Swiss balls and balance equipment do, yet adds an endurance element. It can be a FAST 20-minute workout too!
• We now use it at our summer boot-camps and in the gym.
Patricia is a Certified Personal Trainer, Certified Life Coach and continues her education with nationally recognized organizations such as: NSCA, AFPA, COL, A.C.E., and CHEK, , CPR/AED Certified.
________________________________________
Subscribe to:
Posts (Atom)