September 2015 | Dr. Stephen Gullo

Monthly Archives: September 2015

The Best ideal protein weight loss program in New York,NY

The Best ideal protein weight loss program in New York,NY | 7 Ways to Get a Perfect Swimmer’s Body

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7 Ways to Get a Perfect Swimmer’s Body

When you were young, you were probably cautioned to wait an hour before going swimming after eating. Stomach cramps are no fun, whether you’re swimming or paddling out with your surfboard to catch the next big wave. But what if you’re an Olympic swimmer who needs to train for hours every day in the pool? You’re burning up tons of energy, but eating large meals can be a little tricky. Some Olympic swimmers need more than 6,000 calories per day just to maintain their body weight. Consuming plenty of fluids is equally important; even if you don’t notice it in the pool, you’re still sweating. If you’re seeking that perfect swimmer’s body, try eating smaller meals more frequently. Ideally, an Olympic swimmer’s diet should be about 60% to 70% carbs, 20% to 25% protein, and the rest from healthy fats. Remember that the carbs should also come from veggies and fruits, not just grains.The Best ideal protein weight loss program in New York,NY.

The Best ideal protein weight loss program in New York,NY

1. Bananas
Ryan Lochte usually has a couple of these daily the potassium helps his muscles recover)

2. Peanut Butter Sandwich
Another favorite of Ryan Lochte. If you’re not a professional athlete, try reduced-calorie and reduced-sugar peanut butter instead.

3. Grits
Michael Phelps eats this high-carb food, which provides fiber and protein.

4. Chocolate Milk
Missy Franklin drinks this after workouts to help her muscles recovery.

5. Eggs
Natalie Coughlin maintains her own chicken coop for fresh eggs; her chickens are named after the characters in “True Blood”.

6. Salad Greens
Natalie Coughlin is also highly invested in her large garden, and prefers to eat what she grows.

7. Protein Bars
Peter Vanderkaay eats energy bars before workouts and drinks lots of sports drinks too much sugar for the average person, The Best ideal protein weight loss program in New York,NY.

How Red Onions Can Help You Stick to Your Diet

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Red onions are, unsurprisingly, red cultivars of the onion. If that didn’t shock you, then maybe this will: the specific nutritional content of the red onion (and other onions) depends on which part of it you eat. Peeling too off many of the outer layers of this mild, sweet onion will cause it to lose nearly 75% of its anthocyanins (antioxidants) and about 20% of its quercetin (flavonoids). Which is a pity, because these components can help support cardiovascular health and prevent diseases like cancer. Red onions may also help reduce your risk of developing diabetes. They can even support joint health.

One cup of red onions contains just 64 calories, making it a much healthier way to flavor your dishes than pouring on heavy sauces. Red onions are a fat-free, cholesterol-free food. They also contain fiber, protein, folate, and vitamins B6 and C, along with lesser amounts of calcium and iron. Select dry, firm onions without blemishes. Add them to pretty much any dish imaginable, from salads to casseroles to turkey burgers.

Are Sports Drinks Making You Fat?

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We’ve previously debunked the myth of water consumption. Some people advocate that the more water you drink, the healthier you will be. However, there is a limit to how much you should drink. But unfortunately, sports drink companies have been feeding into the hydration frenzy for years. A study published in the British Medical Journal (BMJ) explored the link between industry promotions and the science of hydration, particularly as it relates to sports drinks. They found that sports drink companies have sponsored scientists who have advised sports organizations about how athletes should drink before they feel thirsty and train their bodies to tolerate excessive amounts of liquids. This establishes that the science of hydration is subject to question due to the conflict of interest. Read More

Here’s The Problem With Portion Control

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Portion control is considered to be one of the cornerstones of dieting. Proponents claim that you can eat fast food tacos, chocolate, ice cream, and all other types of junk food and still lose weight – so long as you use portion control. Some proponents of portion control recommend stocking your kitchen with much smaller bowls, plates, and glasses to cut down on portion sizes and calories.
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Are Americans Delusional About Obesity?

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We like to deny a lot of things. The credit card bill can’t possibly be that high. The dog couldn’t possibly have had yet another accident on the rug. And that number on the scale has got to be lying. After all, machines malfunction all the time. Right? A study from the Institute for Health metrics and Evaluation at the University of Washington says that the scale is right and you’re wrong: you really do weigh that much. The researchers found that many adults underestimate the amount that they weigh. They also found that many adults think that they’ve lost weight, when really they haven’t. Nutritionist Karen Congro wholeheartedly agrees with the study, saying that she sees it in effect on a daily basis. “There is a disconnect between perception and reality when it comes to weight. “When it comes to weight, there is a lot of magical thinking going on,”* said Congro.
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Your Brain May Be to Blame for Your Trouble with Weight Loss

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When most people decide to get professional help for weight loss, they might consult a nutritionist, a dietitian, or their primary care physician. They might join a gym and hire a physical trainer. All those actions are good, but what about consulting a psychologist? Being overweight or obese is about so much more than just eating too much and exercising too little. Logically, we all know that we should eat salad instead of cheeseburgers and go jogging instead of watching yet another “Seinfeld” rerun. So why don’t we?

Food isn’t just physical; it’s also mental. At the American Psychological Association’s (APA) annual meeting in 2012, keynote speaker psychologist Paul Rozin of the University of Pennsylvania discussed just that. Rozin has pointed out that the French tend to eat more fat, yet be thinner. This is likely because they treat meals as sit-down events in which people are supposed to relax, spend time with each other, and actually enjoy the food instead of rushing through it.

Researchers are beginning to focus more attention on the psychology of obesity. Studies have shown that a person can actually become addicted to food, much like a recreational drug. One study published in the Archives of General Psychiatry in 2011 determined that food triggers activate the same areas in the brain as do drugs and alcohol in those who are addicted. In particular, foods high in fat, sugar, and salt can be especially addictive. One psychologist, Ashley Gearhardt, found that pizza, chocolate, and ice cream were particularly addictive for children.

Rena Wing, a professor of psychiatry at Brown University, has been studying over 10,000 people who have successfully lost at least 30 lbs. and kept it off. She notes that the MRIs of successful dieters have shown that they have been able to retrain or control their brains’ responses to food cues. So this means that for food addicts, retraining the brain is possible. For many people, seeing a psychologist and addressing underlying emotional issues should be the first steps toward weight loss.

7 Sugar Substitutes to Satisfy Your Sweet Tooth

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Healthy food substitutions are the cornerstone of a successful weight loss plan. Most diets fail because they require strict food restrictions or they are not geared for long-term weight loss and maintenance. If a diet tells you that you can never again eat chocolate in your entire life, you’ll probably start daydreaming of chocolate. And you might go on a chocolate binge or two. Instead of trying to cut all sweet treats out of your diet, use lower-calorie sugar substitutions. The science on whether or not artificial sweeteners can lead to cancer and other horrible things is hotly debated. If you’d rather avoid the issue altogether, select a natural sugar substitute. Many of these are becoming household names like stevia, while others, like miraculin, may not be as widely available. Check your local health food shop or order them online.

1. Stevia
It won’t spike your blood sugar and it has zero-calories, making this the king of sweeteners.

2. Whey Low
This product combines three different sugars in a way that prevents them from being fully absorbed by the body, so it’s just 4 calories per tsp. instead of the 15 calories per tsp. in regular table sugar.

3. Xylitol
A naturally occurring sugar alcohol from foods like beets a lower glycemic index value and just 9 calories per tsp. because the body doesn’t fully absorb it.

4. Agave Nectar
Doesn’t spike blood sugar, but it has 20 calories per tsp. however, it’s sweeter than sugar, so you can use far less of it.

5. Orange Juice
Use no-sugar added orange juice to sweeten sauces.

6. Luo Han Guo
A natural sweetener extracted from the monk fruit.

7. Miraculin
Extracted from the miracle fruit, a berry, this isn’t really a sweetener it tricks your taste buds into thinking that acidic foods are actually sweet, so you can satisfy your cravings while eating a low-calorie, low-sugar treat.

Feeling Fat May Lead to Weight Gain

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Overindulge at dinner last night? Feeling a little “fluffier” than usual? Keep reading—this post’s for you! Researchers from the Norwegian University of Science and Technology have linked psychology to weight gain. They studied a group of teens of a normal weight range and found that those who perceive themselves as fat are more likely to gain weight. The researchers followed 1,196 teenagers, both male and female. They were studied from 1995 to 1997. From 2006 to 2008, the researchers conducted follow-up evaluations, when the study participants were between 24 to 30 years of age. Nearly half of the participants were still at a normal weight range. However, 59% of the girls who had perceived themselves as being overweight actually did become overweight in adulthood. This percentage was calculated using body mass index (BMI) as a reference point. If the data were adjusted with waist circumference instead, that percentage grows to 78%.

Of course, some of the teens who did not perceive themselves as fat also gained weight in adulthood—it was not a clear-cut, dividing line. Using BMI, 31% of the girls who did not perceive themselves as fat became overweight as adults (about half as much as the other group). When the percentage is calculated with waist circumference, the number jumped to 55%. The researchers suggested that psychosocial pressures are to blame, and that girls are particularly affected by perceptions of weight because the media bombards them with images of stick-thin models and airbrushed actresses.

7 Desserts That Won’t Ruin Your Bikini Diet

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It’s ironic (or cruel, depending on how you want to look at it) that just when you want a frozen treat to beat the summer heat, it’s time to don your bathing suit and hit the beach. Being on a diet doesn’t have to mean giving up your favorite treats. With some lower-calorie ingredient substitutions, you can still make your favorite desserts and avoid wearing that bathing suit cover-up on your next family trip to the shore. Select fresh fruit that acts as a natural diuretic to avoid belly bloat. If you purchase desserts at the supermarket, compare calorie counts and don’t forget to check for the sugar and fat content, as well. If you prefer to make your favorite summer desserts at home, use some swaps like stevia instead of sugar to lower the calorie count.

1. Grilled Watermelon
Watermelon is a natural diuretic, so it will help banish belly bloat grill for a couple minutes on each side for a unique version of a classic summer treat.

2. Mango Yogurt Pops
Just 49 calories per pop; this recipe also packs a hefty dose of calcium and vitamin A.

3. Pineapple Floats
No nutrition information available for this recipe, but using stevia instead of sugar will make them even more diet-friendly.

4. Vanilla Bean Angel Food Cake
Just 144 calories per serving, with only negligible amounts of fat use stevia instead of sugar.

5. Lemon Cream
An elegant, citrus dessert that is perfect for entertaining guests just 107 calories per serving.

6. Pineapple Sorbet
Use fresh pineapple, not canned, and stevia instead of sugar to cut the calories down even further

7. Strawberry Crumble
If you’re craving pie, try this instead; it’s made with fiber-rich ingredients like oatmeal and flaxseed.

This Surprising Fat Burner Could Help You Get Thin (And It’s Not A Diet Pill)

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So by now you’ve probably heard about all the gross gastrointestinal side effects of those FDA-approved diet pills. They block fat absorption, but the catch is that if you eat too much fat, it runs right through you. The diet pill company even advises users to carry spare clothes with them. If that discourages you from trying it, a recent weight loss study from Dr. Richard Weisinger may raise your spirits. Weisinger served as a keynote speaker for the 2011 meeting of the Society for the Study of Ingestive Behavior (SSIB). He presented his research on molasses extract and how it might help block fat absorption.

Weisinger gave one group of mice a high fat diet. The second group of mice also had the same high fat diet, but Weisinger supplemented the diet with either 2% or 4% molasses extract. After 12 weeks, the mice in the 4% group weighed less, had reduced body fat, and had reduced levels of leptin. Weisinger suggested that the extract might work to block fat absorption. So by all means, try molasses. Just don’t give up on implementing my smart food strategies proven to get you to thin.


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