January 2016 | Dr. Stephen Gullo

Monthly Archives: January 2016

How To Transcend Trans Fats

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How To Transcend Trans Fats
Trans fats, also called trans fatty acids, have a bad reputation—with good reason. We all know that eating saturated fats can increase our LDL cholesterol levels. But trans fats take it a step further by simultaneously lowering HDL cholesterol, which is the good type of cholesterol. Trans fats occur naturally in small amounts of animal products like beef and full-fat dairy products. However, most of our dietary intake of trans fats comes from artificial sources.

Trans fats are manufactured by hydrogenating vegetable oil, or adding hydrogen to it. While it’s actually an unsaturated fat, your body treats it like a saturated fat. You can tell if a product has trans fats by searching the nutrition label for “partially hydrogenated vegetable oil.” The reason why manufacturers began using this product in food is because it increases the shelf life and makes baked goods taste yummy. However, not only does it wreak havoc on your cholesterol levels, trans fats increases your risk of type 2 diabetes, heart disease, and stroke.

So how do you avoid eating trans fats? It’s not quite as simple as reading the nutrition label. In the U.S., a food product can legally be labeled as having 0 grams of trans fats if it has less than 0.5 g of the artery-clogging stuff per serving. Your best bet is to bypass the bakery department and make treats at home yourself so that you can control the ingredients.

The Best Weight Loss Doctor for Men in New York, NY

The Best Weight Loss Doctor for Men in New York, NY | How To Beat Your Weight Loss Plateau

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How To Beat Your Weight Loss Plateau

When you started your weight loss diet, you probably ran full speed ahead with all the force of an X-43 supersonic plane. You’ve successfully lost some weight, but now the scale won’t budge, despite not adding more calories to your diet. This is a weight loss plateau, although some frustrated dieters might describe it as more of a brick wall. Rest assured that it’s normal and it eventually happens to everyone who loses weight. Weight loss plateaus can occur because most dieters lose muscle while they lose fat. This negatively impacts the metabolism, causing a decrease in the rate of calories burned, The Best Weight Loss Doctor for Men in New York, NY.

The Best Weight Loss Doctor for Men in New York, NY

Furthermore, the heavier you are, the more calories you need to consume to maintain your current weight. As you continue to lose weight, your body requires fewer and fewer calories. Bear in mind that if you switch to a drastically reduced calorie diet to get past your weight loss plateau, your body will likely switch to starvation mode and you won’t lose the weight.
Instead, get past your weight loss plateau by changing your diet and your workout routine. Add strength training to your workout to build muscle mass, which will increase your metabolism and burn more calories. Increase the intensity of your cardio workouts. Incorporate more activity into your day beyond your gym exercises. Take your kids to the playground and run around with them or go for a hike on the weekends. Evaluate your diet. Write down everything you eat for a week and assess your meal plan to determine where it may be improved. Perhaps instead of grabbing a bag of chips from the vending machine at work, you could pack healthier snacks like wasabi peas.

Here’s How John Cena Gets in Fighting Condition

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Here’s How John Cena Gets in Fighting Condition
John Cena has won over a dozen championships as a professional wrestler in the WWE. Like his colleague, Dwayne “The Rock” Johnson, John Cena places a high priority on eating a healthy diet to help fuel his successes in the ring. That said, he does appear to have trouble maintaining a consistently healthy diet when he’s on the road. Cena is a loyal patron of the Waffle House, McDonald’s, and Outback Steakhouse. While it is indeed possible to eat well while dining out, I’d recommend skipping the drive-thru fast food because even the salads can be loaded with an incredible amount of calories saturated fat.

It appears that overall, John Cena’s diet is on the right track. But his indulgences could use a few healthy food swaps. On Cena’s website, he extols the virtues of waffles with strawberries and maple syrup. In addition to the waffles, he’ll eat a couple of hard-boiled eggs to help build his muscles. Nothing wrong with the eggs, but I’d recommend making the waffles with a mix of buckwheat and other whole grain flours and topping them with applesauce or a whole fruit compote instead of syrup. This would save him a lot of sugar.

One of John Cena’s other favorite breakfasts is a mix of fresh fruit (especially pineapples, peaches, and watermelon) with some healthy granola and plain yogurt. I’d definitely suggest this instead of the waffles.

When John Cena is working to build up his muscle, he typically eats seven meals and snacks a day. For breakfast, he will eat oatmeal with applesauce and raisins, paired with six egg whites and two whole eggs. He’ll eat a protein bar a little later on, followed by two chicken breasts, brown rice, and assorted veggies for lunch. Cena’s fourth meal of the day is usually a whole wheat pita bread stuffed with tuna. We’d recommend tuna packed in water, not oil. John Cena could also add some veggies to that pita, along with avocados for healthy fats.

In the afternoon, Cena might eat a banana to help his muscles recover, along with a whey protein shake. For dinner, he’ll eat either pasta or brown rice, paired with assorted veggies and a salad with either fish or chicken. In the evenings, Cena typically reaches for a casein protein shake and some low-fat cottage cheese.

This bodybuilder’s diet certainly isn’t for everyone. And eating a ton of protein will not help you get John Cena’s arms unless you pair it with intense, regular exercise. The average adult male should get about 56 g of protein daily, while the average adult female should get about 46 g. Or you could calculate your specific protein needs with the formula on this website.

To build his 6’1″ frame up to his usual 240 pounds, John Cena adheres to a strict workout routine. He works different muscle groups on different days. The first day, he’ll work his legs and calves, followed by his chest, arms, shoulders, and back on the subsequent days. Some of Cena’s favorite exercises include the leg press, leg extension, seated calf raise, cable crossover, standing and seated barbell curl, and deadlift, among many others. On his off days, Cena occasionally plays golf.


John Cena Sample Daily Diet Plan

Breakfast: Oatmeal & applesauce & raisins & eggs
Snack: Protein bar
Lunch: Chicken & veggies & brown rice
Snack: Pita & tuna
Snack: Banana & protein shake
Dinner: Pasta & fish & veggies & salad
Snack: Cottage cheese & protein shake

7 Unusual (But Delicious!) Ways to Use Protein Powder Everyday

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7 Unusual (But Delicious!) Ways to Use Protein Powder Everyday
Every comprehensive weight loss plan should include strategies for maintaining or building muscle mass. The more muscle you have, the more calories you’ll burn. You can accelerate your weight loss by doing strength training exercises and taking in sufficient protein to feed your muscles. Protein also helps suppress your appetite. We’ve all heard the term “protein shake” by now, and you can certainly add your protein powder to smoothies if you wish. Protein powder is also used frequently as an oatmeal topping. But when you’re bored to tears with protein shakes, explore some more unusual uses for protein powder. Check out 7 tasty options below!

Healthier Breading

Use flour-like soy/whey blend powder and dredge chicken with it.

Pancakes
Add rice protein powder to buckwheat pancakes for a protein-packed breakfast dish.

Pudding

Select a zero-sugar pudding brand and stir in protein powder and stevia for a sweet protein-filled treat that won’t send you into sugar shock.

Yogurt
Add a scoop to plain yogurt, add berries, and freeze for a healthier ice cream substitute.

Faux Cookies

Mix a scoop of powder with 1 tsp. water then microwave for 30 seconds and you get a “cookie.”

Protein Ballz
Try this recipe for a satisfying, healthy snack!

Coffee
Experiment with different flavors of protein powders—vanilla and chocolate, for instance—to mix into your coffee in the morning.

weight loss diets program for women New York, NY

weight loss diets program for women in New York, NY |Diet 101: The Volumetrics Diet

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Diet 101: The Volumetrics Diet

If you’re still exploring new diets to try in 2016—and what positive strategies you can take away from the multitude of diets bandied about—you might want to check out something called the Volumetrics Diet. Unlike many fad diets, the Volumetrics Diet was designed by a nutrition professor. Instead of offering a rigid diet plan, professor Barbara Rolls designed a healthy approach to eating and meal planning. The Volumetrics Diet emphasizes the importance of eating nutrient-dense, low-calorie foods for safe weight loss and overall health. This diet plan does not cut out whole food groups or place severe restrictions on eating. Rather, dieters are instructed to select foods from lists organized into different categories, weight loss diets program for women in New York, NY.

weight loss diets program for women in New York, NY

For example, category 1 features broth-based soups and non-starchy vegetables. Category 2 includes veggies, fruits, and whole grains. Dieters are encouraged to choose the majority of their ingredients from the first two categories, while going light on the latter categories (which include meats and sweets). The Volumetrics Diet also offers sample menus and recipes so that dieters can learn how to plan meals. This diet plan also encourages dieters to increase their physical activity. Rolls recommends that those who are unaccustomed to exercising begin slowly by walking regularly, rather than jumping on a treadmill and sprinting right away.

The Volumetrics Diet appears to be a healthy approach to dieting. Dieters who fill up on satisfying salads and soups are less likely to binge on junk food, particularly if they plan out their meals in advance. The potential pitfall with this diet is that some dieters may coat their vegetables with liberal amounts of butter and heavy sauces, which dramatically increases caloric intake. Dieters should be advised to use heart-healthy olive oils and fresh, flavorful herbs to season foods instead.

The Dangers of Yo-Yo Dieting

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The Dangers of Yo-Yo Dieting
A yo-yo dieter refers to a person who embarks on (usually) very low-calorie diets, followed by periods of taking in excess calories. Weight cycling results from this, in which the dieter experiences cyclical gains and losses in body weight. For example, 50 Cent used the Master Cleanse Diet to lose weight for a movie role. He starved himself for nine weeks (risking heart problems in the process). A few months after his fast, 50 Cent was seen having regained much of the weight he lost. Some yo-yo dieters gain and lose drastic amounts of weight over and over again; others may only lose and regain 5 to 10 lbs. repeatedly.

Yo-yo dieting is frequently a result of restrictive dieting. People who use extreme diets that cut out whole food groups or require fasting may lose weight initially. However, once they return to their regular eating habits, the weight quickly comes back. In addition, people who quit a highly restrictive diet often binge eat on their favorite fattening foods.

One of the problems with these fad diets is that they do not teach long-term healthy eating habits. Instead of using the latest diet craze that instructs you to eat only mushrooms or to only drink special juices, make small changes that add up over time. Stop yo-yo dieting by swapping out fattening foods for healthier, low-cal options. Focus on your long-term goals. Yo-yo dieters are often elated that they lose weight quickly, but they may become discouraged when the weight comes back. Instead, consider how much weight you’d like to lose over the course of the next year, rather than the next few weeks.

Diet Like a Caveman? The Paleo Diet Explained

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Diet Like a Caveman? The Paleo Diet Explained
You have may have heard of the Paleo Diet, especially if you find yourself surrounded by CrossFit fanatics. Essentially, the Paleo Diet takes evolution to a whole new level—that is to say, backwards. It argues that the illnesses of modern-day society (diabetes, obesity, heart disease, etc.) can be cured by reverting back to a caveman-like diet. If our ancient ancestors didn’t eat it, then you shouldn’t either. The Paleo Diet cuts out whole food groups, like dairy, legumes, and grains, along with refined sugars. Followers of the diet are only allowed to eat meat, vegetables, and fruit. In case you haven’t guess already, this is 100% a fad diet.

Also, the paleo diet is bonkers when it comes to the supposed facts its based upon. According to a notable anthropologist, our ancient ancestors didn’t begin to eat meat on a large scale until about 2 million years ago, when stone tool technology arose. So a true Paleo diet should actually be primarily vegan, with the odd carcass thrown in now and then. Factual discrepancies aside, I give the Paleo Diet a thumbs down. Avoid diets that cut out whole food groups; this is only likely to lead to rebound weight gain later. Plus, whole grains are essential for heart health and energy, and dairy is pretty important for calcium. By depriving yourself of a large chunk of the grocery store, you’re also depriving yourself of key nutrients.

Try These 7 Low-Cal Alternatives to Peanut Butter

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Try These 7 Low-Cal Alternatives to Peanut Butter
Let’s face it: peanut butter is delicious. And it does have healthy unsaturated fats. But before you dip your finger in the jar, examine your food history. If you have a track record of slathering on mounds of the gooey stuff on everything from bread to bananas, it’s time for a new weight loss strategy. Peanut butter is a high-calorie food. Depending on the brand you buy, it could have about 200 calories in just 2 tbsp! So honor your food history by trying some of these lower-calorie alternatives to peanut butter.

Avocado
Perfect for spreading on whole grain toast.

Apple Butter
With only about 15 calories per tbsp. in a brand without added sugar, this can be a sweet substitution that won’t send you into sugar (or calorie) shock.

Powdered Peanut Butter

Most of the fat is removed in powdered peanut butter. All you have to do is add liquid and stir.

Soy Nut Butter
This has a similar flavor to peanut butter but without the oodles of calories.

Hummus
This makes a great topping for bagels or a dip for veggies.

Mashed Carrots
Serve this spicy spread with pita chips!

Pea Butter
It may sound strange, but this PB alternative is tasty and has zero cholesterol.

The Ugly Dangers of Binge Eating

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The Ugly Dangers of Binge Eating
Binge eating is an eating disorder in which a person regularly eats very large amounts of food. Binge eaters frequently eat although they are not hungry, eat very quickly, and eat in secret. They often feel ashamed or depressed after binge eating. Binge eaters are quite often overweight or obese. Studies have shown that about half of all binge eaters experienced clinical depression. Oprah Winfrey is perhaps one of the most famous binge eaters; she’s struggled with the disorder for years and has said that she uses food as an emotional crutch. At one time, Oprah revealed that she ate 30 lbs. of macaroni in one sitting.

Binge eaters also tend to binge eat after they attempt a diet, such as skipping meals or restricting food. However, the diet industry is, remarkably enough, the only growth industry in which most of its customers fail. After they fail yet another diet, binge eaters are likely to overeat again.

This eating disorder not only results in weight gain, it is also likely to increase the risk of high cholesterol, gallbladder disease, diabetes, and insomnia. It’s recommended that binge eaters seek psychological counseling to address the underlying emotional issues. They can practice healthy meal planning as a successful weight loss strategy. And instead of telling themselves that they can’t eat something (which only increases cravings), recovering binge eaters can remind themselves that the food just doesn’t work for them and that they don’t like it well enough to wear it.

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weight loss diets for women New York, NY | Diets to Avoid in 2016: The Apple Cider Vinegar Diet

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Diets to Avoid in 2016: The Apple Cider Vinegar Diet

There are countless crazy diet plans being cooked up on an almost daily basis. And so desperate are people for something that works, they’ll try almost anything. The Apple Cider Vinegar diet is one such delusional diet. Except that it’s not really a diet at all. It offers no meal plans or recommendations for exercises. It does not recommend eating lean protein, fresh fruits, and veggies. Essentially, this diet offers no nutritional guidelines at all. The Apple Cider Vinegar diet boils down to the consumption of 1 to 3 tsp. of apple cider vinegar before each meal or snack in the hopes that it will encourage weight loss. In other words, it’s pure snake oil, weight loss diets for women New York, NY

weight loss diets for women New York, NY

It’s important to note that there isn’t any scientific basis for the claim that drinking apple cider vinegar will help you lose weight. This claim was invented in the 1950’s by a country doctor. The Apple Cider Vinegar diet is a perfect example of how the weight loss industry has failed dieters. Not only will drinking vinegar not help you lose weight, it may create health problems. Consuming it regularly can irritate your throat, as it is highly acidic. Also, if you take supplements or medications, the vinegar may interact with them. This could result in low potassium levels. Instead of trying for a weight loss magic bullet, create a smart strategy for weight loss using my Thin Commandments. Strategy will beat snake oil every time.

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