December 2012 | Dr. Stephen Gullo

Monthly Archives: December 2012

Healthy Diet Foods from the Jungle: Amazonian Inspirations for Menus

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Healthy Diet Foods - Exotic Fruits

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Did you read the story about the 17-foot long Burmese python that decided to share an Arkansas family’s picnic in Florida a few days ago? It was the second largest python to ever be captured in Florida. Large snakes are making increasing headways into residential areas in Florida, and so officials have announced the Python Challenge of 2013, which consists of killing as many pythons as you can. If being a wildlife bounty hunter appeals to you, get in the spirit by incorporating healthy diet foods from the jungle into your meal plan. Dr. Gullo emphasizes the importance of eating produce as a weight loss strategy, and the jungles are packed full of them. Many of these healthy diet foods are, of course, difficult to find in U.S. supermarkets, but you may be able to score some of them in your local health food shop.

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Kick-Off Weight Loss & Celebrate Oatmeal Awareness Month!

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January Food Awareness Month for Weight Loss

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Did you know that January is Oatmeal Awareness Month? It makes perfect sense; a piping hot bowl of oatmeal helps warm you up on chilly winter mornings. And it’s packed full of fiber to help you meet your 2013 weight loss goals. Oatmeal also has a surprising amount of protein to help suppress your appetite – 11 g per uncooked cup. Just remember that not all oatmeal is created equally; you should still use Dr. Gullo’s methods of smart food choices to make oatmeal that can help with weight loss. For the best nutrition, select steel-cut oatmeal or rolled oats – not the instant varieties, which have been stripped of nutrients. And instead of topping it with mounds of brown sugar, check out our list of unusual oatmeal toppers – from savory to tropical.

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7 Healthier Snacks for Your New Year: Spice Up Your Rice Cakes

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Rice Cake Toppers for Snacks

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If you’ve made the resolution to lose weight in 2013, consider the typical snacks you eat, not just your meals. Mindless snacking can add up to hundreds of extra calories per day. If you tend to overeat on the same snacks, find healthier replacements. Remember that thin begins in the supermarket, as Dr. Gullo points out. So skip the candy aisle and check out your store’s selection of healthier snacks, like rice cakes. Rice cakes have a well-deserved reputation for being a dieter’s best friend; most of them are about 50 calories or less, and they provide a satisfying crunch. But they also have a reputation for being bland. You can dress them up with pretty much any topping you choose, just remember that those toppings will add to the calorie count. Check out this list of healthy, diet-friendly toppings for your rice cake snacks. And remember to choose rice cakes made of brown rice, not white.

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The Secret to Weight Loss May Lie In Your Gut

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Weight Loss & Obesity in America

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Why do you overeat and struggle with weight loss? For some people, it’s because they are stress-eaters, they eat out of boredom, or they simply love the taste of chocolate ice cream and can’t put down the carton until the whole thing is gone. And now, new research suggests that it isn’t just your mouth that can taste your food; it’s also your stomach. In the December issue of Trends in Endocrinology & Metabolism, researchers explored the gut’s taste sensors. These taste sensors affect the release of hormones that control blood sugar levels and satiety. It has been suggested that the malfunction of those taste sensors can contribute to obesity. This latest study recommends exploring this area for future obesity and weight loss treatments. In the future, it might be possible to trick your gut’s taste sensors into releasing hormones that tell you that you’re full.

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Are Blood Sugar Levels to Blame For Your Waistline?

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Blood Sugar Levels and Sugar Addiction

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Experts have long maintained that obesity leads to high blood sugar levels. But a recent study published in the December, 2012 issue of Cell Metabolism suggests that it may actually be the other way around: obesity may be caused by chronically high insulin levels. (When you eat, your blood sugar rises. This causes the release of insulin.) The researchers, led by James Johnson of the University of British Columbia, studied mice, which have two insulin genes. The researchers manipulated mouse genetics in order to study mice which have varying levels only as they pertain to fasting blood insulin levels. The researchers found that the mice with lower fasting insulin did not become obese, despite being offered high-fat foods.

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Energize Your Weight Loss for the New Year: Iron-Rich Foods You Should Be Eating

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Weight Loss This New Year

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One of the many reasons people often give for not exercising more on their weight loss plan is that they simply don’t have the energy. It’s tricky to fit workouts in a busy schedule, and after dealing with carpools, the office, errands, and the kids’ soccer practice, it’s hard to find the motivation to work out. When you review your food history and typical daily meal plan with Dr. Gullo’s weight loss strategies, evaluate your diet for sources of iron. If you’re not getting enough iron, it could contribute to your fatigue. The average adult female should get 18 mg per day, while the average adult male should get 8 mg per day. Fortunately, many of the food sources that are rich in iron can also contribute to a healthy, balanced weight loss meal plan. Try including some of the following foods in your regular meal plan.

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Jump-start 2013 Weight Loss with Breakfast: Trim Your Tummy with a Better Omelet

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Sugary Cereals to Avoid for Weight Loss

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Are you dreading the arrival of your post-holiday credit card bill? Or are you the type of person who saves for months and sticks to a strict budget? Many people implement a spending budget for their holiday shopping. It might help you to jump-start your weight loss in 2013 by thinking of your diet plan as a calorie budget. Look for ways that you can trim your calorie budget without feeling deprived. One way to boost your weight loss is to swap a morning bowl of sugary breakfast cereal with a healthier omelet. People who eat eggs for breakfast instead of bagels tend to lose more weight, according to a study published in the International Journal of Obesity. But if you prefer omelets with mountains of cheese and bacon bits, you need to start building a better omelet. Use Dr. Gullo’s weight loss method of food substitution to add lower-calorie ingredients that support weight loss. Check out our suggested ingredients below.

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How to Eat Comfort Food on a Diet: Casserole Makeovers for Weight Loss

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Weight Loss and Comfort Foods

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If you’re like many of us, you’re probably looking forward to a few days off of work and digging into some great holiday feasts. And then it’s back to the office, with countless meetings and employee motivational seminars. Nothing builds employee unity like custom company clothing, but have the holiday feasts been making your work uniform a little, well, stretched? It’s easy to overindulge during the holidays. Everyone bakes cookies, throws parties, and drinks entirely too much eggnog. We also tend to crave comfort food in the winter – like rich, creamy casseroles and pot pies. If comfort food during the winter months is one of your dieting downfalls, use Dr. Gullo’s weight loss strategy of food substitution, not deprivation. Casseroles are detrimental to weight loss because they tend to contain fattening ingredients like heavy cream, sour cream, cream of (something) soup, and mountains of cheese. Scrap all that cream and use some smart ingredient substitutions to accelerate your weight loss. Check out our recommended healthy casserole makeovers below.

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Wanna Lose Weight? Another Reason to Get Off the Couch: Why Sitting Can Kill You

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Lose Weight - Stand Up

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If you have a sedentary job, it can be particularly difficult to lose weight. You’re sitting at your desk, screening phone calls all day, answering email, and wondering if you’ll ever get out of that cubicle. Of course, it’s your job to sit in your chair and answer the phone, but did you know that sitting for prolonged periods of time dramatically increases your risk of dying? In fact, “sitting for more than six hours per day makes you 40 percent likelier to die within 15 years,” according to CBS News. Your risk of diabetes also increases by 24 percent and electrical activity in your legs ceases. Perhaps even more troubling for those who wish to lose weight, your body only burns calories at a snail’s pace and the enzymes that break down fat drop off by 90 percent. The adverse effects of sitting will affect you even if you exercise vigorously.

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Is Weight Loss as Simple as Losing Your Keys? What to Know Before You Take a Holiday Trip

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Lose Keys for Weight Loss

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Planning a holiday trip? Or a New Year’s resolution, perhaps? Countless people resolve to lose the weight they gained over the holidays, but a recent weight loss study suggests that successful weight loss isn’t just about your diet plans; it may also involve your car keys. When many dieters make their weight loss plans, they think of carbs-to-protein ratios, calorie-counting, and tedious measuring. All those numbers can make your head spin like you’ve just read a confusing report on Virident FlashMAX M1400 performance. But this recent weight loss study demonstrates that a simpler approach can be effective and doesn’t have to involve confusing technical analyses: just lose your car keys. And then go chase down that bus.

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