Ultra-processed foods (UPF's), a term coined by Carlos Montieros, a famous Brazilian nutritional epidemiologist, are being blamed for all kinds of woes these days including the rise in obesity, heart disease, type 2 diabetes and many other types of chronic diseases. Ranging from twinkies to hotdogs, cold cereals to doritos, UPF's make up over 50% of the average American diet. That's a lot of twinkies! But what are they and are they really as bad for your health as all that? Well, according to a study published in 2024 in the British Medical Journal that included data from over 9 million people, UPF's can make you sick to the tune of increased risk of anxiety, depression, obesity, metabolic syndrome, certain cancers including colorectal cancer and premature death. From a culture that routinely feeds its children goldfish crackers as the snack of choice, maybe it's time to make some changes? But first it's helpful to understand how processed foods are classified because some of them are really good for you! Dr. Montieros created a classification system called Nova (the Latin word for "new") that is now being used all over the world. Nova classifies foods into four categories: Unprocessed or minimally processed foods, like fresh or frozen fruits and vegetables, beans, lentils, meat, poultry, fish, eggs, milk, plain yogurt, rice, pasta, corn meal, flour, coffee, tea and herbs and spices. Processed culinary ingredients, such as cooking oils, butter, sugar, honey, vinegar and salt. Processed foods made by combining foods from Category 1 with the ingredients of Category 2 and preserving or modifying them with relatively simple methods like canning, bottling, fermentation and baking. This group includes freshly baked bread, most cheeses and canned vegetables, beans and fish. These foods may contain preservatives that extend shelf life. Ultraprocessed foods made using industrial methods and ingredients you wouldn’t typically find in grocery stores — like high-fructose corn syrup, hydrogenated oils and concentrated proteins like soy isolate. They often contain additives like flavorings, colorings or emulsifiers to make them appear more attractive and palatable. Think sodas and energy drinks, chips, candies, flavored yogurts, margarine, chicken nuggets, hot dogs, sausages, lunch meats, boxed macaroni and cheese, infant formulas and most packaged breads, plant milks, meat substitutes and breakfast cereals. Similarly, the Academy of Nutrition and Dietetics ranks processed foods from minimally to mostly processed: Minimally processed foods, such as fresh blueberries, cut vegetables and roasted nuts, are simply prepped for convenience. Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes or tuna, and frozen fruit or vegetables. Foods with ingredients added for flavor and texture, such as sweeteners, spices, oils, colors and preservatives, include jarred pasta sauce, salad dressing, yogurt and cake mixes. Ready-to-eat foods, such as crackers, chips and deli meat, are more heavily processed. The most heavily processed foods often are frozen or premade meals, including frozen pizza and microwaveable dinners. Minimally processed foods have a place in healthy diets. For example, low-fat milk, whole-grain or wheat breads, precut vegetables and fresh-cut greens are considered processed foods. Also, milks and juices may be fortified with vitamin D and calcium, while breakfast cereals may have added fiber. And canned fruits packed in water or natural fruit juice can be part of a healthy diet when fresh fruit isn't easily available. Read the entire article HERE Health Risks of Heavily Processed Foods There are many potential health effects of ultra processed foods, including: Increased cancer risk. A five-year study of over 100,000 people found that every 10 percent increase in consumption of ultra processed food was associated with a 12 percent higher risk for cancer. Too much sugar, sodium and fat. Heavily processed foods often include unhealthy levels of added sugar , sodium and fat . These ingredients make the food we eat taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure and diabetes . Lacking in nutritional value. Heavy processing strips many foods of their basic nutrients, which is why many foods today are fortified with fiber, vitamins and minerals. Calorie dense and addicting. It’s very easy to overindulge in unhealthy food and consume more calories than we realize. For example, an Oreo cookie contains about 50 calories , while an entire cup of green beans is only 44 calories. Processed foods like these are also designed to stimulate our brain’s “feel-good” dopamine center, making us crave more of them in the future. Quicker to digest. Processed foods are easier to digest than unprocessed, whole foods. That means our bodies burn less energy (hint: calories) digesting them. It’s estimated we burn half as many calories digesting processed foods compared to unprocessed foods. This fact combined with the calorie density of processed foods in general can make it easy to pack on the pounds. Full of artificial ingredients. There are about 5,000 substances that get added to our food. Most of them have never been tested by anyone other than the company using them. That includes additives to change color, texture, flavor and odor as well as ingredients like preservatives and sweeteners. Read the entire article HERE So, as a h e alth-conscious consumer, what can you do? The answer is simple: Limit or eliminate UPF's from your diet. There are so many delicious choices out there, fruits, veggies, whole grains, lean proteins, nuts, seeds, legumes...the list is extensive. The change from UPF's to whole foods will certainly change your life and health for the better. Exercise is man's best medicine --Hippocrates

The Pros & Cons of Caffeine

A Plant-Based Diet May Lower Your Blood Pressure. High blood pressure can increase the risk for health issues, including heart disease, stroke, and type 2 diabetes. ( 2 ) Fortunately, the foods you eat can make a difference. Several studies have shown that sticking with a plant-based diet can reduce blood pressure , thereby reducing your risk for those conditions. A meta-analysis explored data from 39 studies and concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets, meaning those including plants and meat. ( 3 ) And another study found that vegetarians had a 34 percent lower risk of developing hypertension than nonvegetarians. ( 4 ) 2. A Plant-Based Diet May Keep Your Heart Healthy Meat contains saturated fat , which can contribute to heart issues when eaten in excess. So by cutting back on meat and loading up on plant-based foods, you’re doing your ticker a favor. ( 5 ) A study published in the Journal of the American Heart Association found that eating a plant-based diet may reduce the risk of developing cardiovascular disease by 16 percent and of dying of this health condition by about 31 percent. ( 6 ) But it’s not just about limiting meat: To help prevent cardiovascular disease, you want to consume foods that are anti-inflammatory, which happen to be mainly plant-based foods . These include green leafy vegetables, yellow vegetables, whole grains, walnuts, extra virgin olive oil, fatty fish, tomatoes, and fruits. Likewise, you’ll want to avoid pro-inflammatory foods, such as processed meats, processed foods , fried foods, and refined sugar. 3. A Plant-Based Diet May Help Prevent Type 2 Diabetes It’s well known that there’s a link between diet and type 2 diabetes. Weight is a major risk factor since more fatty tissue makes the cells more resistant to insulin , according to the Mayo Clinic. ( 8 ) But which type of diet is best to avoid type 2 diabetes? Studies suggest that a plant-based one has benefits . A study found that eating a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes by 34 percent. ( 9 ) It’s likely because plants are lower in saturated fats than animal foods, which raises cholesterol levels and your risk of developing type 2 diabetes, notes the American Diabetes Association. ( 10 ) Another study, published in Diabetes Care, found the prevalence of type 2 diabetes was 7.6 percent among nonvegetarians and only 2.9 percent for vegans. ( 11 ) 4. Eating a Plant-Based Diet Could Help You Lose Weight Your risk of obesity decreases when you swap a meat-heavy diet for a plant-based one. In short: Plant eaters tend to weigh less, even if that’s not always the No. 1 goal. “The idea is to nourish the body and cells to improve health outcomes, but weight loss may be a by-product of replacing and reducing certain foods,” Feller says. The aforementioned Diabetes Care study found substantial body mass index (BMI) differences between non-meat eaters and meat eaters. (11) The mean BMI for vegans was 23.6, while for nonvegetarians it was 28.8, which qualifies as overweight, according to the National Heart, Lung, and Blood Institute. (11, 12 ). Eating more plants can help you drop pounds, too. A small study found that 65 overweight adults who followed a whole-food, plant-based diet for one year lost 9.25 pounds on average. Plus, this diet was not calorie-restricted; the participants were allowed to eat what they wanted and still lost weight. ( 13 ) One reason for the weight loss is that whole grains and vegetables are relatively low on the glycemic index — which means they’re digested more slowly — and fruit contains antioxidants and fiber , which helps prolong fullness, according to research. ( 14 ) It’s incredibly important to prioritize healthy, quality plant-based foods if weight loss is your goal. “Someone can eat a very healthy plant-based diet, but they can also eat a very unhealthy plant-based diet,” Linares says. 5. Following a Plant-Based Diet Long Term May Help You Live Longer All of the other potential benefits listed here roll into one major one: living longer. The Journal of the American Heart Association study found that a plant-based diet lowers the risk of all causes of mortality by 25 percent. (6) And beyond that, the protective levels increase if you stick with healthy plant-based foods. Another study found that eating healthy plant foods versus unhealthy ones extends that protection layer by another 5 percent. To determine healthy plant foods, researchers assigned various nonanimal products a score between 1 and 17. Less-healthy foods — like soda, cake, and white bread — though meat-free, received a low score; meanwhile, healthier plant foods— like whole grains, veggies, and fruit — received a higher score. ( 15 ) 6. A Plant-Based Diet May Decrease Your Risk of Cancer As we’ve seen, following a plant-based diet has many health benefits — but can it help prevent cancer ? Research suggests that the answer could be yes. The American Institute for Cancer Research says the best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phytochemicals, is to eat a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods. ( 16 ) And the same goes for cancer survivors. A review published in Cancer Management and Research notes the protective benefits are there, though they’re moderate (lowering the risk for certain cancers by about 10 percent) and are likely due to the nutrients present in plant foods and because eating this way promotes a healthy weight. ( 17 ) 7. A Plant-Based Diet May Improve Your Cholesterol High cholesterol can lead to fatty deposits in the blood, which can restrict blood flow and potentially lead to heart attack, stroke, or heart disease. ( 18 ) But a healthy diet can help keep cholesterol levels in check. Specifically, moving away from a diet filled with animal products toward one that’s primarily plant based can lower LDL (“bad”) cholesterol by between 10 and 15 percent, while those following a strict vegan diet can lower their LDL cholesterol by as much as 25 percent, according to a review of 27 studies published in TheAmerican Journal of Cardiology. ( 19 ) 8. Eating a Plant-Based Diet May Minimize Your Risk of Stroke Your risk for stroke increases if you have high blood pressure, are overweight, have diabetes or heart disease, have high cholesterol, or smoke, drink, or use drugs. ( 20 ) As noted above, most of those risk factors can be wiped out by following a plant-based diet and making healthy lifestyle choices. After all, half of strokes are preventable. (20) One simple way to reduce your risk is by increasing your intake of fruits and vegetables. The highest consumers of fruits and veggies had a 21 percent lower risk of stroke than those who consumed the least, according to a study. ( 21 ) 9. Ramping Up Your Plant Intake May Keep Your Brain Strong The physiological benefits of following a plant-based diet are many, but there are some possible mental ones, too. “There is some compelling research examining plant-based diets and their role in slowing the progression of Alzheimer’s ,” Feller says. A review of nine studies found that eating an extra 100 grams of fruits and vegetables per day (about one-half cup) led to a 13 percent reduction in the risk of cognitive impairment and dementia . ( 22 ) The likely reason: Fruits and vegetables are rich in polyphenols, which an article published in Nutrients notes are in fruits, vegetables, and whole grains (aka, the cornerstones of a plant-based diet). Polyphenols may help slow the progression of Alzheimer’s disease and may help reverse cognitive decline, according to a review published in Current Pharmaceutical Biotechnology. ( 23 ) *Excerpt from "9 Scientific Benefits Of Following A Plant-Based Diet"

Did you know that organized people have more success managing their weight? Consider the opposite, disorganization. Your kitchen is a mess, the sink is full of dishes, the garbage can is overflowing and the fridge is empty. Cooking dinner at home? No way, the kitchen is too messy, so you pick up fast food. Again. You are behind at work and stay up too late finishing a work project, then binge watch your favorite show till past midnight trying to unwind. Exercise in the morning? Forget it! The stars have aligned and you decide to head to the gym only to find that all your workout clothes are in the laundry. Instead off throwing in a load of wash, you give up and eat some candy. Disorganization can definitely derail your weight loss efforts, so take a deep breath and plan how to better organize your life, starting today. Organize Your Time: Even if your house is immaculate, time disorganization can derail your efforts to lose weight or maintain your weight loss. Taking care of your health in the form of daily exercise, prepping healthy foods, and restful sleep is an investment of time and you likely don't have any to waste. GOAL: Identify the ways you waste time and eliminate at least one time waster this week. Organize Your Kitchen: Nobody wants to cook in a messy kitchen, or even eat in one, it's very unappetizing. In order to facilitate healthy food choices you need an organized kitchen. A place for everything, and everything in its place. GOAL: Get rid of the clutter in your kitchen. Toss out all the expired foods and unused dishes. That old platter Aunt Mabel passed onto you that's been gathering dust for thirty years? Bye-bye! Organize Your Grocery List & Menu Plan: Every week you need 15 minutes to plan and 1 hour to grocery shop. Every day you need at least 1 hour to prep, cook, and clean up the kitchen. Take as long as you like to eat. GOAL: If you've gotten lazy with your menu planning, the start of the new year is a great time to reinstate the habit. Organize Your Evening Routine: It's hard to do anything well when you are tired and it's even worse when the sleep deprivation is perpetual and constant. Don't expect to be able to lose weight if you don't have a good wind-down routine in the evenings that helps you get peaceful rest. Hopefully 8 hours of it! GOAL: Count backwards from your wake-up time to determine what time you need to go to sleep each night. Work every night to hit this goal. Count on at least 1 hour for your night-time routine to help you relax before you turn out the lights. The only way to go to bed earlier is to stop doing whatever you're doing at night Organize Your Environment: By uncluttering your environment, you will unclutter your brain and leave lots of empty space in your life for exercise, food prep and sleep. A place for everything and everything in its place. GOAL: Pick one room to declutter. If an item doesn't have a current use or bring you joy, get rid of it. Once it's gone, it's unlikely you will ever miss it. Exercise is man's best medicine --Hippocrates

You know that stuffed, sick feeling when you've eaten too much? I'm sure we all do because our eyes are often bigger than our stomachs. Actually, your stomach is designed to hold around 1 quart of food (or about 4 cups) when it is very full, but the stomach is an amazing organ and overeating can distend it to the size of 17 cups of food! Just because a stomach has been reported to hold that much doesn't mean it's a good idea. In fact, many people report better digestion and relief from acid reflux or indigestion when they stick to small meals (no more than 2-3 cups of food at one time). Taking in too many calories on a regular basis is a prime reason for weight gain. And we all know, anecdotally speaking of course, that losing weight takes a lot more time and effort that gaining it. So, with the holidays right around the corner, how can you ensure that your weight doesn't creep up over the next 6 weeks? Try these tips to eat moderately over the Thanksgiving holiday and keep your weight in check. Use the hunger scale. I know this seems overly simplified, but STOP EATING WHEN YOU ARE SATISFIED. Notice, I didn't say "full" or "stuffed", just satisfied. Really, the only way to stop eating when you are satisfied is to EAT SLOWER. Drink a glass of WATER before each meal. Use a SMALLER PLATE to trick your eyes and hopefully your stomach. Practice MINDFUL EATING. Enjoy the sight, smell, texture and even sound of your food as you savor small bites. Load your plate up with FRUITS and VEGGIES first. Replace alcohol at those festive occasions with soda water, plain water, milk, anything really. NOT drinking alcohol will save you hundreds of calories in crackers and cheese as you keep a tighter hold on your inhibitions. SKIP DESSERT and opt for fruit instead. Or if you must have pie, just have a few bites. Practice NOT HAVING SECONDS everyday between now and Thanksgiving Day (this is a hard one for most of us). FOCUS ON PEOPLE, not food Get some physical activity today (and everyday).  Exercise is man's best medicine --Hippocrates

Routines are Key To Holiday Weight Maintenance You may have heard the average weight gain over the holidays is 5-7 pounds. Fortunately for all of us, that's just not true. A 2019 study published in the New England Journal of Medicine showed that the average holiday weight gain was just under a pound, or.37 kilograms. However, the same study also highlighted that very few people lose that extra pound come January, or even spring meaning that year after year, the pounds keep adding up. Not good news when it comes to maintaining your weight over the long haul! The good news is there are plenty of strategies you can use during the holidays to keep the extra weight off and feel your best come January. One of the most important things you can do is build healthy routines. Exercise Routine Studies show that people who exercise first thing in the morning are more compliant with healthy behaviors during the remainder of the day, but anytime of day you exercise is good and has specific benefits . Aim to burn 300+ calories. Breakfast Routine Your fi r st meal of the day needs to be protein rich. Try a piece of whole gain toast topped with egg and smashed avocado. Add in 1 c. of halved cherry tomatoes for a total of 2 servings of fruits/veggies. This combination will help stabilize blood sugar and curb cravings throughout the day. Lunch Routine When it comes to healthy eating, an easy rule of thumb is to shoot for 2+2+2. That means 2 fruits/veggies for breakfast, 2 for lunch, and 2 for dinner. For lunch try this easy-to-make salad topped with chickpeas and loaded with protein and fiber. Snacks The ideal afternoon snack is a fruit or vegetable paired with a protein. Why? Protein suppresses ghrelin , your hunger hormone, helping you feel satiated while f/v pack fiber and water volume, both of which help you feel full. Satisfy your sweet tooth with the natural sugars in this mango smoothie. Dinner Routine Eat like a king at breakfast, a prince at lunch and a pauper at dinner. When you eat lighter fare for dinner and cut your food intake off 3-4 hours before bedtime, your body has a chance to digest your food while you are still active and contributes to more restful sleep. Try this protein/veggie bowl. Bedtime Routine The success of the following day depends on this crucial time! Prep your food for the following day. Get your electronics out of the bedroom. Go to bed early and aim for 7-9 hours of sleep every night.

Artificial sweeteners. Looks like sugar, tastes like sugar (only sweeter), yet no calories. You can even bake with some artificial sweeteners! Seriously, what could be better? If it sounds too good to be true, it probably is. Read on to find out more about benefits and consequences of the sweet stuff. History of Artificial Sweeteners: The first artificial sweetener was accidentally discovered in 1879 but it wasn’t until the 1980’s and 90’s that they were recognized as a possible solution to the obesity epidemic. The FDA has approved acesulfame-potassium, aspartame, saccharin, and sucralose for use in the United States. Saccharin was discovered in 1879 and has weathered a lot of controversy. It is known by the trade name, Sweet-N-Low (pink packet). Aspartame was approved in 1981 and is marketed as Equal (blue packet). Sucralose was approved in 1998 and is sold as Splenda (yellow packets). Acesulfame-potassium is often added to both Aspartame and Sucralose in order to mask the bitter taste. All sweeteners are marketed as being a healthy alternative for those looking to indulge their sweet tooth without any calorie consequences. Because of their zero-calorie status, artificial sweeteners have become a major focus in the health industry due to their ability to sweeten beverages and food products without added calories. While it is true that artificial sweeteners provide the sweet taste we crave for negligible calories, there is intense discussion in the scientific community as to the consequences of regular consumption. The Food and Drug Administration (FDA) has deemed artificial sweeteners to be safe, yet epidemiological and observational evidence points to a link between artificial sweeteners and weight gain, citing a variety of possible pathways. What The Research Says: There are a lot of things we don't know about artificial sweeteners and how they affect the human body, but here are some of the consequences based on available research. An overwhelming number of studies show that artificial sweeteners disturb and diminish healthy bacteria in the gut microbiome as well as increase intestinal permeability (also known as leaky gut). Gut dysbiosis is directly linked to inflammation which creates a chicken/egg scenario. Because obesity in a condition of chronic inflammation it disrupts a hormone called leptin that controls hunger and satiety. Leptin resistance then contributes to obesity because individuals don't feel satiated, so they eat more. Extra food equals extra weight gain which increases obesity and more obesity means more inflammation. Thus, our chicken and egg scenario. Artificial sweeteners change the way our bodies transport glucose by increasing the amount of glucose a cell will let inside. This is not good news for folks wanting to lose weight because excess glucose let into adipocytes (fat cells) is stored as fat. Artificial sweeteners alter our taste receptors both on the tongue and in the gut. Scientists hypothesize that by increasing our preference for "sweet" we increase caloric consumption from other foods even though artificial sweeteners have zero calories. On a cellular level, artificial sweeteners alter metabolic processes in dramatic ways. However, when we zoom out and study weight gain in humans, both healthy and obese as it relates the artificial sweeteners, the results are less clear. First of all, the human body is an amazing creation, adaptable and resilient to the constant onslaught of unhealthy behaviors and foods we sling at it. Humans can abuse their bodies for many years before the consequences start to set in. Second, it is difficult to assess long term effects of sweeteners on humans because most studies are limited in duration. Third, the effects of artificial sweeteners are more pronounced on people who are already overweight or obese or with glucose impairment as opposed to healthy individuals. Intermittent use of sweeteners in a healthy weight person will have less consequences than use in an obese person because the obese person is already metabolically impaired. Finally, although we lump artificial sweeteners together as one, they are all different. Each one has a unique chemical structure and is treated differently by the body so while sucralose may show certain effects on the body, aspartame may show others. What about Stevia? Stevia is not considered an artificial sweetener because it is sourced from a plant. And while Stevia does have some side effects such as dizziness, numbness, nausea and bloating, there are relatively few studies on how it might affect the gut microbiome, glucose homeostasis or taste receptors. So the short answer is, we just don't know yet. Conflicting Evidence: The safety and benefit of using artificial sweeteners is a controversial topic and plenty of people say they are just fine, including the FDA. Artificial sweeteners are also backed by some billion dollar companies, including Coca-Cola and Pepsi-Co and there are plenty of studies out there that find "no significant difference" when it comes to weight gain in humans. As a consumer, it can be very difficult to make informed choices when you are given a deluge of conflicting evidence to base your decision off of. As for me? Please pass the water. Exercise is man's best medicine --Hippocrates

People often ask me how I maintain my weight through the years. Well, first of all, let me tell you it's a lot of effort and it's a lifestyle of habits. But if I had to hone it down to the four essential habits I have cultivated through the years, it would be these. Habit #1--Exercise almost every day. You know, the sweaty kind that makes you breathe hard. I started exercising when I was fifteen because I was a chubby, self-conscious teenager. That was my motivation to start, but through the years, my motivation to keep going has been to stay sane mentally and emotionally. Exercise is a really good coping strategy for whatever ails you! It's not easy, I know. It's hard to find the time, the motivation, blah, blah, those are all just excuses, because we make time for the things that are most important to us. There were many days, weeks, months, where I was just barely scraping by, but through surgeries and childbirth six times, I managed to keep exercising, even if it was very little sometimes. Just remember, when it comes to exercise, something is always better than nothing. If I can do it, so can you! Habit #2--Treat food as medicine. I stay away from white flour, sugar (including all artificial sweeteners), and salt. Making the decision to not eat the "whites" has had far reaching consequences for my weight through the years and saved me at least 10 million extra calories. Deciding to stay away from white flour, sugar and extra salt eliminates baked goods of all kinds, all ultra-processed foods, sodas, juices, candy...you get the picture. Do I feel deprived? No way! Do I have "cheat" days? Nope. There's no need to cheat when you are eating delicious and healthy foods everyday that you love. I follow a Medditerrean-style diet focused on fruits and veggies, an array of whole grains, legumes, beans, lean proteins, gourmet cheeses and nuts. I try to include probiotic foods like kefir, Greek yogurt and kimchi on an almost daily basis. And let's not forget the dark chocolate. With all that yummy food to eat, I don't have time to eat garbage masquerading as food. Habit #3--Cook and eat at home. I rarely eat out and that is one of the best kept secrets to weight loss and maintenance. In the beginning, I would have loved to eat out for every meal, but we were too poor! After we had a little more money, we had too many kids and it was like packing up the circus to take all the kids to a restaurant (easier to corral them at home). Then I learned how to really cook and eating shabby burgers out was no longer worth the trade-off of convenience when I could whip up feta and sundried tomato stuffed chicken over a wild-rice pilaf in the same amount of time it took to go to a restaurant, spend a ton of money, receive subpar service and go home feeling ill from too many calories. Sidenote: I did not enjoy cooking for the first 15 years of my adult life. It was a hassle, a bother and a thorn in my side. Luckily, I was blessed with a very large family who always wanted to eat and I finally wised up and realized that food is the magic that brings us together. After a stint in culinary school, I have devoted the last 10 years to learning to cook, fresh, healthy, gourmet and in season. If you can't beat 'em, join 'em! Habit #4--Drink water. When I say "drink water" I am talking about giving it exclusive rights. That means I don't drink soda, diet soda, juice, gatorade, coffee, tea or alcohol. Did I miss anything? Milk? I do drink milk because apparently it does a body good according to the ad. Some people find they can't drink milk because they are lactose intolerant, but I drink at least 1 cup of milk daily along with 64 oz of water. Why do I stick exclusively to water? Other beverages have a red or yellow flag tied to it including the potential for addiction (caffeine, alcohol), links to cancer (alcohol, artificial sweeteners), glucose control challenges (soda, diet soda, juice). I have enough challenges already to manage my weight and create optimal health, I don't need to make it harder than it already is. What if you just don't like water? It's plain, it's tasteless...Well, all that is true, but becoming a water drinker is a skill that can be gained with practice, just like any other skill. Try it room temperature, try it cold with ice or infused with fruit. Eventually, if you keep practicing, it's a habit that will stick. Exercise is man's best medicine --Hippocrates

Metabolic Adaptations To Weight Loss Remember how fascinated we were with The Biggest Loser tv reality show? We cheered their weight loss success and then subsequently mourned as they gained the weight back. In fact, in some instances they gained back more weight than they lost. You may remember when the shocking study was published in 2016 revealing the extreme metabolic adaptation (when your resting metabolic rate is less than predicted) that occurred in the contestants of The Biggest Loser show. After 6 years, their metabolism still hadn't recovered to predicted levels. In fact, the average RMR was almost 500 calories lower than expected! We mourned for all the weight they gained back of course, but mostly we mourned for our own weight loss experience because if the contestants, with their army of doctors, nutritionists, and psychologists gained the weight back and then some, how are we any different? Why even bother to try to lose weight if weight regain is inevitable? Is weight maintenance after weight loss a hopeless, losing battle? Nope! Interestingly, since that discouraging and very publicized 2016 study, many follow-up studies have tried to replicate the same results without much success. The truest thing to say about metabolic adaptions during and after weight loss, especially persistent metabolic adaptation is that we just don't have a lot off answers. But here's what we do know: During a state of calorie restriction (that would be dieting), metabolic adaption does indeed occur. It is unpredictable who will experience metabolic adaption. A whole host of recent studies have shown that after weight loss when weight stability is achieved, metabolic adaptation resolves for most people. A recent meta-analysis showed more metabolic adaptation with rapid weight loss than with gradual weight loss. Preserving lean body mass (via adequate protein intake and strength training) decreases metabolic adaption. A new concept called Interval Weight Loss (cycles through a pattern of weight loss for 4 weeks then weight maintenance for 4 weeks, then back to weight loss, etc) purports to avoid metabolic adaption. Is there any explanation for the extreme metabolic adaptation experienced by the contestants of The Biggest Loser? Nothing definitive, but certainly a lot of speculation. One hypothesis is that the weight loss methods employed on the show were so extreme it permanently wrecked the contestants' metabolisms. Another is that they had so much help and so much structure during the filming of the show that when left to their own devices they were unable to replicate the conditions to maintain weight loss. Both theories probably play into the disappointing weight maintenance results. However, that does not mean your weight loss efforts are doomed. Far from it, by employing long-term, sustainable lifestyle changes YOU can maintain your weight loss. Exercise is man's best medicine --Hippocrates Photo by Heidi Greenhalgh