Tag Archives: weight loss

The Reason Intermittent Fasting Is Not Working For You

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Intermittent fasting is a major buzzword these days. It seems no matter where you are, someone is asking about it or telling you that they’re doing it.

Intermittent fasting restricts eating to specific windows of time during the day or week. There are many different types and advocates for all of them.

At PHASE IV, we believe that intermittent fasting can provide many benefits, however we understand that each person has different needs so just like any nutrition program we create for our clients, we don’t recommend it for everyone.

Fasting can be an effective too to aid weight loss as it teaches your body to tap into fat stores when it’s not constantly being fed. In addition, fasting can be very beneficial for the digestive system as it gives it a break and allows it to fully process what is already in the body.

To better understand what intermittent fasting is, here are three of the most common types:

16:8 Diet

The 16:8 diet restricts eating to an 8 hour window every 24 hours, with 16 hours of not eating. So this could look like finishing dinner at 7pm and not eating again until 11am the next day.

This diet could be problematic for those people that like to get in early workouts and enjoy socializing late.

5:2 Diet

For two non-consecutive days during the week, you consume just 500 calories and water. You can eat these in one meal or spread out the calories throughout the day. On the remaining five days, you can eat whatever you want, however, sticking to a whole foods diet rich in vegetables, fruits, whole grains, healthy fats and lean meats/fish is the most ideal.

24-Hour Fast

With the 24-hour fast, you simply don’t eat once or twice a week for a 24 hour period. This could look like fasting from breakfast to breakfast or lunch to lunch. Water, coffee, tea and other non-caloric beverages are allowed.

The challenge here is that a full 24 hours without eating can be very difficult for people.

When we recommend intermittent fasting to our clients, we typically recommend that 16:8 diet as it tends to be the easiest to adhere to.

Science-based benefits of intermittent fasting

There are several benefits that have been documented from studies on fasting including:

Lower blood insulin levels
Reduced insulin resistance
Higher levels of human growth hormone which facilitates fat burning and muscle gain
Improved cellular repair and removal of waste material from cells
Reduced inflammation
Improved blood pressure
Lower total and LDL cholesterol

Who should not do intermittent fasting?

While it might seem like everyone should get on the intermittent fasting train, that’s not true. If you fall into any of the categories below, you should probably stay away from it.

Women who have hormonal imbalances
Women who are trying to conceive
Women who are pregnant
Anyone with a history disordered eating
Anyone suffering from chronic fatigue syndrome
Anyone having sleep issues
Anyone that is underweight

One of the downfalls of intermittent fasting that could make or break your efforts

One of the reasons that some people don’t reap the benefits of intermittent fasting is because they are eating too much or too little.

Both can have adverse impacts on metabolism and cause weight gain, lethargy, mood swings and more health issues.

We don’t believe in leaving anything to guesswork. That’s why at PHASE IV we recommend every client do a Resting Metabolic Rate (RMR) rest to determine how many calories they are burning on a daily basis and what their daily caloric requirements need to be in order to meet their goals.

Our NEW Starter Nutrition Program is the perfect addition to your intermittent fasting plan.

It includes:

(1) Resting Metabolic Rate Test to determine exactly how many calories you are burning on a daily basis
Daily calorie and macronutrient recommendations based on your RMR test, level of physical activity and goals
(1) Body Composition Exam to assess body fat percentage
3-Day Food Diary Analysis with nutrition recommendations
Guidelines to introducing intermittent fasting into your lifestyle in a safe and effective way

($317 Value)

Introductory price: $199

Call us today at 310-582-8212 to schedule a complimentary consultation to find out more.

Rapid vs. Slow Weight Loss: Which is better for Long-Term Progress?

By Shelby Stoner, PHASE IV Exercise Physiologist

To some extent, everyone on a weight loss program wants immediate results. That’s why fad diets and/or weight loss pharmaceuticals are so dominant in the health and fitness industry. In reality, there is no one-size-fits-all approach to diet and exercise and no “magic pill.” Eating healthy and staying physically active are proven ways to lose weight, but they are part of a gradual process that’s not always as easy. So, which path should you take for sustainable weight loss and maintenance?

As defined by the Centers for Disease Control and Prevention, gradual weight loss is roughly 1-2 pounds per week. Note that this is a general recommendation that doesn’t take into account individual factors. No two bodies are exactly the same, so an acceptable rate of weight loss varies from person to person. For the purpose of this article, losing more than 2 pounds per week is considered “rapid.” In general, the consensus is that slow and steady weight loss is better (and healthier) than rapid weight loss, but we will examine the effects of both!

Rapid Weight Loss

One of the few instances where rapid weight loss is recommended is in preparation for specific procedures, such as gastric bypass surgery. Keep in mind here that in these circumstances there is a significant amount of weight to lose and is under medical supervision. In more common cases, rapid weight loss usually comes from marathon exercise sessions paired with fad diets or cleanses that require strict calorie cutting. These methods are popular for dropping the pounds quickly (mostly in the form of water weight), but it’s difficult to keep up with this tiresome and strict lifestyle, making the results short-term. Remember, the weight you are looking to lose did not get there overnight, so the weight loss won’t happen overnight either. In addition, the faster you lose the weight, the more likely it is to come right back (plus some) when you stop dieting. When you lose weight too quickly, you are at risk for slowing your body’s metabolism. By the time you have reached your goal weight and go back to old habits, you may have slowed your metabolism enough to the point that even a seemingly healthy diet will make you gain weight quickly. This is the primary reason why a slow and steady approach to weight loss is the way to go. Some of the other symptoms people experience with rapid weight loss include:

Headaches
Irritability
Fatigue
Dizziness
Constipation
Hair loss
Muscle loss

Slow Weight Loss

For most of us, slow and gradual weight loss is more realistic and achievable. It doesn’t ask you to drastically cut calories or completely eliminate multiple food groups from your diet. Instead, you are in more control of your lifestyle and develop healthier habits such as walking or biking instead of driving, swapping water for soda, etc. that benefit your health in the long term. As a result, your body is better nourished. Very low calorie diets increase your risk of nutrient deficiencies that are typically obtained through the foods we eat. In addition, you achieve a better body composition. Slow and steady weight loss ensures that you’re mostly losing fat instead of muscle or water. Chronic undereating can be detrimental to your health goals as it pushes your body towards a “starvation mode.” Other benefits of dropping the weight slowly include:

Better sleep
Hormonal balance
Less joint pain
Clearer, healthier skin
Stress relief
Improved immune function

Take Away Message

Slow and steady weight loss is typically more achievable and realistic for most of us in the long run. Quick fixes typically don’t last, as many people revert back to old habits soon after shedding the pounds. A gradual and sustainable approach allows you to learn to how adapt healthy habits into your lifestyle without radical changes or strict calorie cutting.

At PHASE IV, we specialize in creating science based programming to reach your goals in a healthy and sustainable manner. Using the knowledge from our highly credentialed staff of Physical Therapists, Nutritionists, and Exercise Physiologists, we can help you reach peak fitness with our team of experts underneath one roof.

Call us to schedule a complimentary 30-minute health and fitness consultation at our facility in Santa Monica. 310-582-8212

Health News You Need To Know: August 27, 2018

1. Eat more greens to like more greens

A new study found that with repeated exposure to bitter foods, the tongue eventually found the taste to be palatable. One theory of why people typically dislike bitter foods is that it is a sign of toxicity – too much spinach might be harmful for some people. (NYT)

2. The more weight you lose, the healthier you will be

According to a new study published in the Mayo Clinic Proceedings, obese people who lost 5-10 percent of their body weight, reduced their risk for metabolic syndrome by 22 percent. Those that reduced their body weight by 22 percent, cut that risk to 50 percent. (NYT)

3. Sitting for too long may affect your brain health

We all know that sitting for prolonged periods of time is bad for your health, but more and more research is revealing why. A new study published in the Journal of Applied Physiology studied the flow of blood to the brain in 15 healthy adult male and female office workers during various periods of sitting and walking. What they found was reduced blood flow to the brain when participants sat for too long. (NYT)

4. Not too much or too little. The ideal amount of carbohydrates may be right in the middle.

An observational study of more than 15,400 people found that those that ate a diet too high or too low in carbohydrates had a higher rate of mortality than those people who maintained moderate consumption of carbohydrates. (ScienceDaily)

5. Strawberries may help reduce symptoms of IBD

A new study found that just three quarters of a cup of strawberries a day could help to reduce symptoms of IBD including blood in stool and weight loss. (ScienceDaily)

6. Fasted workouts may not be the answer to losing more weight

A study for 12 healthy male individuals found that eating breakfast before exercising “increased the rate at which the body burned carbohydrates during exercise, as well as increasing the rate the body digested and metabolised food eaten after exercise too.” (ScienceDaily)

Coconut Flour Pancakes

Elimination diets can be extremely helpful for a number of health issues. The main aim of these restriction diets is to give the digestive system a break from potential inflammatory foods that are disrupting the balance of bacteria in the gut or damaging the intestinal lining.

Gluten and dairy are two of the most common inflammatory foods for most people because of modern day processing and the fact that they are more difficult to digest. Grains, even gluten-free grains can also be problematic for some people. All of these foods can also feed harmful yeasts and bacteria in the digestive tract that can cause symptoms ranging from gas and bloating, to skin rashes and arthritis.

Luckily, we are in a day and age where finding substitutes for many of these ingredients is fairly easy. There are a variety of grain free flours such as coconut flour, almond flour and cassava flour. Dairy can be easily substituted with a wide variety of non-dairy milks such as coconut milk, almond milk and hemp milk and pea milk.

The other inflammatory food to watch out for is sugar. This is a food that everyone should limit no matter what their health status. Some good substitutes for refined white sugar and artificial sweeteners (which are toxic too) are small amounts of raw honey, pure maple syrup or zero-calorie monk-fruit sugar, which gets its sweetness from the antioxidants it contains.

These coconut flour pancakes are grain free and dairy free. You can easily substitute the little bit of honey with monk fruit sugar or omit it altogether. The sweetness from the banana should be enough. You can also use unsweetened applesauce or pureed pumpkin in place of the banana.

COCONUT FLOUR PANCAKES

Ingredients

1/4 cup coconut flour
1/4 teaspoon baking soda
2 tablespoons your favorite natural nut butter of choice (I like peanut or almond butter)
2 eggs, slightly beaten
½ tablespoon honey or maple syrup
1/2 medium banana, mashed
¼ cup unsweetened vanilla almond milk
For the syrup:
2/3 cup wild organic blueberries
2 tablespoons pure maple syrup

Instructions

In large bowl whisk together coconut flour and baking soda; set aside.
In a separate medium bowl, mix together the nut butter, eggs, honey, banana and almond milk together until smooth and well combined. Add wet ingredients to flour mixture and mix together. Note: If you find that the batter is WAY too thick (almost paste like), you can add in a teaspoon or two of milk until it is smooth, but still THICK. It will be like a thick brownie batter.
Lightly coat a large nonstick skillet or griddle with butter or coconut oil and place over medium low heat (coconut flour is sensitive to burning so medium-low heat is best). Drop about 3 tablespoons of the batter onto the skillet; you may need to use a spoon to spread out the batter just a tiny bit. It’s important not to place more than 3 tablespoons of batter at a time; the pancakes can be hard to flip if they are too large, so smaller pancakes are best. Plus mini pancakes are adorable, duh. It’s very important to cook until bubbles appear on top and the edges are well cooked. Flip cakes and cook until golden brown on underside, 2 minutes. If you find that the pancakes are browning too quickly then you need to lower your skillet heat a bit. Wipe skillet clean and repeat with more melted butter or cooking spray and remaining batter. Makes 2 servings, 3 pancakes each.
To make the syrup, place maple syrup and blueberries in saucepan over medium heat. Wait until mixture begins to simmer and boil, and stir every few minutes. Once mixture begins to breakdown and blueberries cook down about 5 minutes, remove from heat and serve warm over pancakes immediately.

Original image and recipe: Ambitious Kitchen

Health News You Need To Know: August 13, 2018

1. Two weeks of inactivity can lead to “metabolic derangement”

A new study published in Diabetologia studied several markers of health in a group of 45 men and women who were asked to abruptly decrease their level of daily physical activity for just two weeks. At the end of the 14 days, the scientists found increases in blood sugar, reduced insulin sensitivity, worse cholesterol profiles, decreased muscle mass and increased abdominal fat. (NYT)

2. Changing your thought patterns proven to be as effective as medication for insomnia

“Insomnia is miserable to live with and increases the risk of physical health problems, mood disorders, accidents, poorer quality of life, and it reduces occupational performance.” A new study published in the journal Behavior Change, revealed that mindfulness therapies and cognitive behavior therapy were effective at changing participant’s unhelpful thinking patterns and beliefs about sleep and improving insomnia. (PsyPost)

3. This is the only thing “paleo” about the paleo diet

Skeptics are speaking out against the modern day paleo diet, also known as the caveman diet. History has shown that ancient cultures ate vastly differently depending on what region fo the world they were in, what season it was and what their genetics were designed to handle. The common theories that paleo is one type of diet or that modern day “paleo” foods are the same as they were in the caveman days are just not true. The only thing truly paleo about the paleo diet is the avoidance of processed and packaged foods. (NYT)

4. Crickets… Yes, crickets may be beneficial for gut health

A new study out of the University of Wisconsin-Madision found that consuming crickets increased beneficial bacteria in the gut such as Bifidobacterium animalis and decreased in an inflammatory protein in the blood, “which has been linked to other measures of well-being, like depression and cancer.” (ScienceDaily)

5. Higher waist-to-hip ratio linked to increased cognitive decline

A new study out of Dublin found a link between higher waist-to-hip ratio – more belly fat – and cognitive decline. This study may be a significant discovery since the prevalence of dementia is predicted to increase from 24.3 million in 2001 to 81.1 million by 2040. (ScienceDaily)

6. Overhydration just as life-threatening as dehydration

Many young athletes, including football players and wrestlers have died from hyponatremia – a medical condition caused by overhydrating and depleting blood salt levels. Many of the symptoms of this condition mimic those of dehydration which can lead to further complications when being treated. The popular beliefs that you should drink water until your “urine is clear” and that when you feel thirsty it’s “too late,” are being challenged by many hydration experts. They conclude that the best approach is to make water available to young athletes and encourage then to drink when they are thirsty. (PopSci)

7. Withholding water doesn’t improve physical performance when exercising in the heat

Some athletes have begun to withhold liquids during exercise because of the belief that it will help them better acclimate to exercising in the heat and make them stronger. However, a new study published in Cytokine tested a group of 8 young, fit men to see if there are in fact physiological benefits to not drinking water when exercising in the heat. What they found was that cortisol levels rose only when they exercised without hydrating and that there were no noticeable performance benefits to not hydrating. (NYT)

Blueberry-Coconut Baked Steel Cut Oatmeal

Oatmeal can be a healthy addition to your weekly diet.

Although high in carbs, the fiber in oats can actually help to regulate blood sugar levels, lower cholesterol, support healthy digestion and help you stay fuller for longer – aiding in weight loss.

In addition, oats are rich in minerals and antioxidants which can fight inflammation in the body.

We love this recipe because it’s a delicious take on plain oatmeal and has a healthy dose of heart-healthy fats from coconut milk and anti-oxidant rich blueberries (which are in season this time of year!)

Blueberry-Coconut Baked Steel Cut Oatmeal

Ingredients:

Oatmeal

1 1/2 cups (260 grams) steel cut Irish oats
1/2 teaspoon ground ginger
1/2 teaspoon fine sea salt
1 teaspoon baking powder
4 cups (950 ml, 32 ounces) unsweetened vanilla almond milk
2 cups (480 ml, 16 ounces) light unsweetened coconut milk
1 1/2 (240 grams) cups fresh blueberries (frozen OK too, do not thaw first)
1/4 cup (47 grams) unsweetened dried blueberries
1/4 cup (22 grams) unsweetened coconut flake
use pure maple syrup, honey or your favorite natural sweetener to taste

Blueberry Sauce

2 cups (360 grams) fresh or frozen blueberries

Optional Toppings

toasted nuts
coconut flake
extra dried and fresh blueberries
coconut milk

Oatmeal Instructions:

Pre heat oven to 350 degrees F with the rack in the center.
Lightly coat a 13X9X2″ inch baking dish with cooking spray.
Combine all ingredients in a large bowl adding blueberries and coconut last. Sweeten to taste.
Bake for about one hour. The oatmeal will appear not done when you take it out of the oven.
Remove from the oven and let it cool to room temperature. Then put it in your refrigerator overnight for best results. It will thicken nicely as it cools.

Blueberry Sauce Instructions:

Heat the blueberries with a splash of water over medium high heat. When you hear them sizzle reduce heat to medium and cook for about 5 minutes until saucy.
Mash the blueberries against the side of the pan with a spatula.
Serve oatmeal with some almond or coconut milk and blueberry sauce.

Image and recipe: Marla Meridith

Detoxification 101: 10 Causes Of Toxic Buildup In the Body

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

Last week we discussed the 14 Symptoms of Toxic Buildup in The Body. If you have one or more of these symptoms, it’s a good idea to continue exploring our Detox 101 series.

Even if you maintain a healthy diet and exercise routine, chances are, you will have some level of toxic buildup in the body. This is because toxins enter our body from a variety of sources, many of them not within our control.

These toxins attack the gut microbiome, congest the liver and attack the immune system leading to myriads of diseases including autoimmune conditions, joint pain, cognitive decline, poor sleep, diabetes and even cancer.

This week we are going to talk about the 10 main sources of toxins that can compromise your health.

1. Air Pollution

According to the World Health Organization (WHO) worldwide ambient air pollution accounts for:

25% of all deaths and disease from lung cancer
17% of all deaths and disease from acute lower respiratory infection
16% of all deaths from stroke
15% of all deaths and disease from ischaemic heart disease
8% of all deaths and disease from chronic obstructive pulmonary disease

Recent studies have also found a link between air pollution and deep vein thrombosis.

2. Pesticides

Countless studies have linked pesticides to Alzheimer’s disease, asthma, allergies, birth defects, cancer, diabetes, learning disabilities, Parkinson’s, reproductive issues, hormonal imbalances and more. Most conventional fruits and vegetables are sprayed so heavily with these toxic chemicals that farmers have to wear protective gear to not breathe in the chemicals.

3. Drugs/Alcohol

Any time you ingest toxins – which is what alcohol and drugs are – the liver has to work overtime to get them out of your system. Because of this, it will put fat metabolism on the back burner and even leave other toxins to wreak havoc on your system. This doesn’t mean you can’t enjoy the occasional glass of wine. A glass of day may be safe for most people, but don’t over do it.

4. Poor diet

The Standard American Diet, appropriately also called the SAD diet is low in fruits and vegetables and very high in processed foods, sugar and red meat. In other words it is very low in anti-inflammatory foods and high in pro-inflammatory foods. Numerous scientific studies have linked pesticides to chronic inflammation, respiratory issues, hormone imbalance, reproductive issues and even cancer.

5. Toxic food ingredients

Turn the box of any packaged food around and you will see the nutrition label listing all of the ingredients in the product. These days, most packaged foods contain very little “real food.” They are filled with toxic food ingredients like partially hydrogenated oil, palm oil, refined white flour, high fructose corn syrup, artificial sweeteners, sodium benzoate, butylated hydroxyanisole (BHA), sodium nitrates, artificial food coloring and MSG. Just like pesticides, these toxic chemicals can clog up our detoxification pathways with continuous exposure and can trigger a multitude of health issues.

6. Household and personal care products

Ingesting toxins is one thing, but did you know that toxins in household cleaning products and personal care products like shampoo, makeup and hairspray can impact your health as well? Whatever you put on your skin gets absorbed right into your blood stream. According to the American Lung Association, “Many cleaning supplies or household products can irritate the eyes or throat, or cause headaches and other health problems, including cancer. Some products release dangerous chemicals, including volatile organic compounds (VOCs). Other harmful ingredients include ammonia and bleach. Even natural fragrances such as citrus can react to produce dangerous pollutants indoors…VOCs and other chemicals released when using cleaning supplies contribute to chronic respiratory problems, allergic reactions and headaches.”

7. Stress

When your body is in a state of stress, cortisol and adrenaline are released and digestion is shut down so all the focus can be on survival. While short bouts of stress are normal and even beneficial in instances such as exercise or avoiding an oncoming car, repeated exposure to stress can have disastrous affects on your health. If the body is relatively healthy, during short stressful periods, stress hormones are released to do their job and then flushed out to maintain homeostasis once again. However, with prolonged stress and hormone secretion, these “chemicals” elevate to toxic levels which can throw the whole balance of the body off.

8. Prescription medications

There is a time and place for prescription medication. However, today, way too many doctors are prescribing these drugs too often. With repeated exposure to these foreign chemicals in the body, the liver can eventually get congested trying to metabolize them. In addition, many prescription drugs including antibiotics can alter the gut flora in the body, impacting immune health and leading to numerous diseases. In fact, scientists are now saying that over 90% of all diseases link back to imbalances in the gut.

9. Red meat, processed meat, seafood

Red meat and processed meat have been linked to colon cancer and prostate cancer through several scientific studies, including an evaluation of over 800 studies by the International Agency for Research on Cancer (IARC), an agency of the World Health Organization. The IARC classified processed meat as a Group 1 carcinogen – the same as smoking and alcohol – and stated that for ever 50 gram portion of processed meat eaten daily, the fish of colorectal cancer increase by 18 percent. The nitrates in many of these meats are some of the chemicals in question. A study published in the journal Genome Biology and Evolution, revealed the possible link between red meat and cancer – a certain gene called CMAH that causes sugar to form in the animals that triggers an inflammatory response when ingested by humans. This inflammation then increases the risk of tumors and cardiovascular disease. Many types of seafood contain high levels of mercury and seafood and meat can contain high levels of PCBs, another chemical linked to various cancers.

10. Plastic

Plastic is loaded with harmful chemicals such as phthalates, BPA and PVC, all of which can disrupt the endocrine system and cause health issues such as asthma, allergies and various other developmental disorders.

The above examples of toxins in our food supply and environment are reasons that it is important more than ever to support the optimal functioning of the liver, gallbladder and detoxification pathways of the body.

Next week we will go over various ways you can minimize the impacts of these toxins, support your body in detoxification and protect your health and the health of your loved ones.

Health News You Need To Know: August 6, 2018

1. Smaller plates don’t make you eat less when you’re hungry

Want to eat less? Eat on smaller plates. This popular theory for reducing portion sizes has officially been debunked. A new study out of the University of Negev found that when people are hungry they perceive portion sizes to be the same whether on a large plate or a small plate. (Science Daily)

2. Ginger – a natural breath freshener

A study out of the Technical University of Munich found a compound in ginger, 6-gingerol, to be effective at breaking down sulfur-containing substances in the mouth that cause bad breath. (Science Daily)

3. Caffeine not an effective appetite suppressant

Many popular diet supplements include caffeine in them, claiming it can help to suppress appetite. However, a new study featured in the Journal of the Academy of Nutrition and Dietetics found that caffeine in the morning reduced food intake at breakfast by 10%, but did not impact food intake the rest of the day or impact participants perception of appetite levels. (Science Daily)

4. A new drug derived from chili peppers shown to cause long-term weight loss in animal trials

A new drug derived from capsaicin, the active compound in chili peppers that gives it its spicy flavor, has been shown to create “marked improvements in blood sugar and cholesterol levels, insulin response, and symptoms of fatty liver disease in mice,” and reverse the damaging effects of a high fat diet. Here’s to adding some hot sauce to your eggs! (Science Daily)

5. Increased dementia risk for older African Americans taking Metformin

New research presented at the 2018 Alzheimer’s Association International Conference tracked the dementia risk for a group of 953 African Americans – average age 75 – from 1992-2011. Of those participants, 150 were taking Metformin and 87 of those people developed dementia. (Neurology Advisor)

6. Breaking records at 81 years old

At 81 years old, Jeanne Deprano is not only breaking records in running and rowing, she is also breaking stereotypes of healthy aging, showing that with the right mindset and the right training, you can stay healthy and fit at any age! (CNN)

7. Aspirin won’t help to prevent heart attacks if you’re over a certain weight

Aspirin has been shown to help prevent heart attacks and stroke, however, a new study published in The Lancet, showed that the benefits only existed for people 110-154lbs. For people over 154lbs, there was little to no benefit. (Healthline)

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