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Gabe Mirkin, M.D.
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OUM / AFPM DFM Programme
Dahniel Poon 潘 保 先 & Sylvia Liang 梁 珍 美
Monday, August 27, 2012
Acid/Alkaline Theory of Disease Is Nonsense - Gabe Mirkin, M.D.
OUM / AFPM DFM Programme
Why you can’t ‘burn off’ a bad meal
Why you can’t ‘burn off’ a bad meal
Fit to Post Health – Fri, Apr 20, 2012
One of the common misconceptions of new clients at Genesis Gym is that they can "burn off" a bad meal by doing some exercise after. This is an idea driven by the negative emotion of guilt.
In this article I will explain why this method of guilt-based exercise doesn't work, and how to plan a "less healthy" meal into your week. First let's take what I call the "pizza" example. Let's say you go to a party the night before and overdo the pizza eating. According to Domino's website, half a regular peperoni pizza (4 slices) is 1160 calories.
This has: 135g carbohydrates and 51g fat.
Then guilt kicks in and you decide to go for a jog. "That will burn it off" you think. So you take a 100 minute jog which is way more than normal, but the thought of that pizza sticking on your love handles helps you push through the sore knees to finish the jog.
"Phew, I got rid of those 1160 calories!" you might think.
Not so fast.
Here is why this method will not work.
1. Food is not just calories, food is information telling your body what to do.
In this case, the large amount of carbohydrates in the pizza stimulates the storage hormone insulin, and get stored in your fat cells. The large amount of fat in the pizza, combined with insulin also get stored in your fat cells.
2. We tend to eat bad food at night. The high fat levels lower growth hormone output which is a critical part of the fat burning, and body repair processes that we need to do at night.
3. The exercise we did with good intentions, quite possibly did burn 1,160 calories.
However, it is a long, slow, cardiovascular dominant form of exercise which when done for long periods of time (needed to get rid of ALL those calories) tends to....
A. Break down muscle for fuel since amino acids are an important fuel for long activity
B. Raise stress hormones, which means fat storage especially around the tummy area, and even further break down muscles for fuel
C. Lead to an overall lower metabolism and easier future fat gain because of the increased fat and lowered lean muscle
As you can see the "burn off a bad meal" mentality doesn't work well.
So what shall we do?
1. Normal daily food should be unprocessed and "caveman" in nature. (The fish should look like a fish, the chicken should like a chicken too)
This article is a good place to start.
2. If you do eat a bad meal, try to make it more carbohydrate based with limited amounts of fats together with it. Eat it several hours before you sleep.
3. Use stretching and strength training as your main form of exercise. It builds lean mass and this increases insulin sensitivity of your muscles. Which means that nutrients from meals will tend to replenish your muscle stores rather than get shuttled into your fat cells.
4. If you do go overboard don't worry it can happen to any body, just recover quickly and get back on track. If one car tire gets punctured, fix it and get back on the road, don't feel bad about it, give up and puncture all the rest of them by doing foolish things.
End Of Article.
We Recommend That You Talk to your certified weight loss coach on the the right approach to losing fats using a holistic approach that is sustainable in your lifetime.
Talk to the one who introduced you to this blog or check us out at
The Right Holistic Approach To Weight Loss That Is Sustainable For Your LifeTime
Fit to Post Health – Fri, Apr 20, 2012
One of the common misconceptions of new clients at Genesis Gym is that they can "burn off" a bad meal by doing some exercise after. This is an idea driven by the negative emotion of guilt.
In this article I will explain why this method of guilt-based exercise doesn't work, and how to plan a "less healthy" meal into your week. First let's take what I call the "pizza" example. Let's say you go to a party the night before and overdo the pizza eating. According to Domino's website, half a regular peperoni pizza (4 slices) is 1160 calories.
This has: 135g carbohydrates and 51g fat.
Then guilt kicks in and you decide to go for a jog. "That will burn it off" you think. So you take a 100 minute jog which is way more than normal, but the thought of that pizza sticking on your love handles helps you push through the sore knees to finish the jog.
"Phew, I got rid of those 1160 calories!" you might think.
Not so fast.
Here is why this method will not work.
1. Food is not just calories, food is information telling your body what to do.
In this case, the large amount of carbohydrates in the pizza stimulates the storage hormone insulin, and get stored in your fat cells. The large amount of fat in the pizza, combined with insulin also get stored in your fat cells.
2. We tend to eat bad food at night. The high fat levels lower growth hormone output which is a critical part of the fat burning, and body repair processes that we need to do at night.
3. The exercise we did with good intentions, quite possibly did burn 1,160 calories.
However, it is a long, slow, cardiovascular dominant form of exercise which when done for long periods of time (needed to get rid of ALL those calories) tends to....
A. Break down muscle for fuel since amino acids are an important fuel for long activity
B. Raise stress hormones, which means fat storage especially around the tummy area, and even further break down muscles for fuel
C. Lead to an overall lower metabolism and easier future fat gain because of the increased fat and lowered lean muscle
As you can see the "burn off a bad meal" mentality doesn't work well.
So what shall we do?
1. Normal daily food should be unprocessed and "caveman" in nature. (The fish should look like a fish, the chicken should like a chicken too)
This article is a good place to start.
2. If you do eat a bad meal, try to make it more carbohydrate based with limited amounts of fats together with it. Eat it several hours before you sleep.
3. Use stretching and strength training as your main form of exercise. It builds lean mass and this increases insulin sensitivity of your muscles. Which means that nutrients from meals will tend to replenish your muscle stores rather than get shuttled into your fat cells.
4. If you do go overboard don't worry it can happen to any body, just recover quickly and get back on track. If one car tire gets punctured, fix it and get back on the road, don't feel bad about it, give up and puncture all the rest of them by doing foolish things.
End Of Article.
We Recommend That You Talk to your certified weight loss coach on the the right approach to losing fats using a holistic approach that is sustainable in your lifetime.
Talk to the one who introduced you to this blog or check us out at
The Right Holistic Approach To Weight Loss That Is Sustainable For Your LifeTime
Saturday, August 25, 2012
Stress and Fat Loss Connection
Stress and Fat Loss Connection
For Weight Loss, Add Sleep, Relaxation and Manage Your Stress Levels To Diet and Exercise
Weight loss is typically accomplished through changes in diet and exercise. But a new study sheds light on some other factors that can help an individual achieve success. Getting a healthy amount of sleep, avoiding stress and complying with specific elements of a weight-loss plan (such as keeping a food diary) seem to boost the odds of success, according to a new study.
Weight Loss Tip
Take the time to think about your daily schedule. Are you trying to do too much. Does your work, television viewing, or play keep you up late? Do you need help reducing your stress levels. Decide on one or two things that you can do to reduce your stress or improve your sleep, and start doing them today.
Another experience we had is that those who are in the TRA program should NOT measure their weight everyday. For some reason, those who measure themselves everyday have more challenges to lose weight. The anxiousness they subject themselves to everyday, raises their stress levels.
The process of weight loss in a biological body is not a straight line curve. It moves up and down throughout the different days of the week where we expect an average of an accumulative loss of weight at the end of each week, with our program. This is PROVIDED the TRA participant is NOT feeling stressed out throughout the weight loss journey.
We experience that those who can 'let go' and trust their weight loss coach whole heartedly and hope for the best, by following their guidelines strictly and will only take their weight measurement in front of their coach on a weekly basis, will get the BEST results. These are usually those who have a 'feel good' journey in their program and is looking forward to their weekly weight measuring meeting.
Manage Your Stress Levels
Stress is an unavoidable fact of life that can cause a number of health problems, including weight gain. And this doesn't just mean emotional eating: recent research demonstrates that stress affects your weight on an even deeper level. Stress increases levels of a hormone called cortisol, which stimulates your appetite, particularly for carbohydrates. Have you ever noticed that you reach for cakes, chips, and starches when you get the stress munchies? That's how you gain weight. And it's the kind of weight that gets stored as deep intra-abdominal fat, which is often associated with the apple shape and increased health risks.
It is a proven fact that you can reduce your cortisol levels and your cravings for excess carbohydrates by learning the simple skills of relaxation.
Dahniel Poon 潘 保 先 & Sylvia Liang 梁 珍 美
For Weight Loss, Add Sleep, Relaxation and Manage Your Stress Levels To Diet and Exercise
Weight loss is typically accomplished through changes in diet and exercise. But a new study sheds light on some other factors that can help an individual achieve success. Getting a healthy amount of sleep, avoiding stress and complying with specific elements of a weight-loss plan (such as keeping a food diary) seem to boost the odds of success, according to a new study.
Weight Loss Tip
Take the time to think about your daily schedule. Are you trying to do too much. Does your work, television viewing, or play keep you up late? Do you need help reducing your stress levels. Decide on one or two things that you can do to reduce your stress or improve your sleep, and start doing them today.
Another experience we had is that those who are in the TRA program should NOT measure their weight everyday. For some reason, those who measure themselves everyday have more challenges to lose weight. The anxiousness they subject themselves to everyday, raises their stress levels.
The process of weight loss in a biological body is not a straight line curve. It moves up and down throughout the different days of the week where we expect an average of an accumulative loss of weight at the end of each week, with our program. This is PROVIDED the TRA participant is NOT feeling stressed out throughout the weight loss journey.
We experience that those who can 'let go' and trust their weight loss coach whole heartedly and hope for the best, by following their guidelines strictly and will only take their weight measurement in front of their coach on a weekly basis, will get the BEST results. These are usually those who have a 'feel good' journey in their program and is looking forward to their weekly weight measuring meeting.
Manage Your Stress Levels
Stress is an unavoidable fact of life that can cause a number of health problems, including weight gain. And this doesn't just mean emotional eating: recent research demonstrates that stress affects your weight on an even deeper level. Stress increases levels of a hormone called cortisol, which stimulates your appetite, particularly for carbohydrates. Have you ever noticed that you reach for cakes, chips, and starches when you get the stress munchies? That's how you gain weight. And it's the kind of weight that gets stored as deep intra-abdominal fat, which is often associated with the apple shape and increased health risks.
It is a proven fact that you can reduce your cortisol levels and your cravings for excess carbohydrates by learning the simple skills of relaxation.
Dahniel Poon 潘 保 先 & Sylvia Liang 梁 珍 美
Chewing As A Weight Loss Strategy
Chewing As A Weight Loss Strategy
Do you wolf your food down? If you want to be lean and fit for life you might want to consider the relationship between chewing and weight control or weight loss. While most weight management or dietary programs focus on what to eat, little if any attention is given to HOW TO EAT.
What you will see in this article is a practical strategy you can implement right now to lose weight and be lean and fit for life. Simply by chewing your food longer, until it is basically a liquid in your mouth, you do three things that help your weight loss, health and longevity. The first is that you will eat less. The second is that you will digest and assimilate nutrients more effectively; the third is that you will mitigate toxins and allergies from food, which are important to longevity and weight loss.
Chewing and Food Intake:
Recent studies from Oita Medical School in Japan show a direct relationship between chewing speed and the release of histamine from the brain. Chewing slower and longer causes the brain to release histamine, resulting in decreased food intake.
The speed at which you chew sends signals to your brain that control how much you eat.
Further, hormones such as leptin, ghrelin and cholestokinnen that are involved in the sensation of fullness, do not reach peak expression until 20 to 40 minutes after food is ingested. Chewing longer allows these hormones to work for you. You get the same sense of fullness on less food because you are giving these hormones time to work. Many speed eaters literally chew and swallow faster than their bodies natural satiety signaling can keep up with. If you want to lose weight but you wolf your food down, you are shooting yourself in the foot.
There is a direct relationship between chewing and weight loss. Simply put, the more you chew, and the more slowly you chew, the less you eat. The less you eat at any given meal, the more weight loss.
Chewing and Digestion and Absorption.
Eating the right foods gets you nowhere if you don’t absorb them. Worse, eating the right foods takes you backwards if they putrefy into toxins.
Eating the right food is important, but eating the right food and properly digesting it is essential for life long weight loss.
Digestion begins in the mouth. Specifically, saliva contains a fat metabolizing enzyme called lingual lipase. Before any fat you ingest even hits your stomach, it begins breaking down in your mouth via the action of lingual lipase.
-- What you will see in this article is a practical strategy you can implement right now to lose weight and be lean and fit for life. Simply by chewing your food longer, until it is basically a liquid in your mouth, you do three things that help your weight loss, health and longevity. The first is that you will eat less. The second is that you will digest and assimilate nutrients more effectively; the third is that you will mitigate toxins and allergies from food, which are important to longevity and weight loss.
Chewing and Food Intake:
Recent studies from Oita Medical School in Japan show a direct relationship between chewing speed and the release of histamine from the brain. Chewing slower and longer causes the brain to release histamine, resulting in decreased food intake.
The speed at which you chew sends signals to your brain that control how much you eat.
Further, hormones such as leptin, ghrelin and cholestokinnen that are involved in the sensation of fullness, do not reach peak expression until 20 to 40 minutes after food is ingested. Chewing longer allows these hormones to work for you. You get the same sense of fullness on less food because you are giving these hormones time to work. Many speed eaters literally chew and swallow faster than their bodies natural satiety signaling can keep up with. If you want to lose weight but you wolf your food down, you are shooting yourself in the foot.
There is a direct relationship between chewing and weight loss. Simply put, the more you chew, and the more slowly you chew, the less you eat. The less you eat at any given meal, the more weight loss.
Chewing and Digestion and Absorption.
Eating the right foods gets you nowhere if you don’t absorb them. Worse, eating the right foods takes you backwards if they putrefy into toxins.
Eating the right food is important, but eating the right food and properly digesting it is essential for life long weight loss.
Digestion begins in the mouth. Specifically, saliva contains a fat metabolizing enzyme called lingual lipase. Before any fat you ingest even hits your stomach, it begins breaking down in your mouth via the action of lingual lipase.
Dahniel Poon 潘 保 先 & Sylvia Liang 梁 珍 美
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