Weight Loss Health
We are all aware of the problem. Nearly two thirds of all Americans are either clinically obese (one third) or overweight (a second third) and excess weight is the most serious risk factor for each of the scores of self-inflicted diseases that currently torture us all the way to the grave.
How do we stop it? The first step is to understand what started it. What started it is a shift in our diet and habits coupled with growing deficiencies in key nutrient intake. This last fact may surprise you but examine the chart here tracing steady impoverishment of (one example) chromium intake over recent decades. We require chromium to efficiently metabolize glucose, unused glucose is converted to fat, but we've been starving ourselves of chromium for decades. The picture is equally dismal when it comes to other nutrients essential to glucose metabolism.
Besides starving ourselves of nutrients essential to keeping the fat off, we've dramatically shifted our diet to food that puts the fat on. Starting in the 50's when most of our calories came from protein, fruit, vegetables and fat we've switched to a diet heavy on carbs and light on fat. But fat does not make us fat. Carbohydrates make us fat. In the 50's a "scientist" named "Keyes" perpetrated one of the most damaging myths, ever, on the American people: that fat is our enemy. The studies on which he relied to prove his points were horribly flawed. He used unrepresentative and unmonitored samples (populations), closed his eyes to evidence that contradicted his conclusions and, essentially produced a report that has more in common with propaganda than with science. Nevertheless, we bought it. We started forgoing red meat, ripping the skin off of chicken, demonizing eggs, nuts, butter and cream and filling up the empty hole this left by gorging on breads and potatoes, pizza and pasta, pastry and rice, soft drinks and candy.
Along with a shift in our diet came a shift in the way we live. Schools started cutting out recess, brought in pizza companies to cater school lunches and partnered up with soft drink companies to raise money through vending sales. With the advent of the "Information Age" folks went from factory work and physical work to long hours at the desk, from walking up the stairs to taking an elevator, from farming and hunting food to getting it at a drive through window. From a half pound per year in the 1700' s sugar consumption rose to a half pound per day by 2004. Average time sitting in front of a TV stuffing our faces climbed to 5 hours 11 minutes per day or 9 years in a lifetime (2012)! We went from being active and physical to slow and sedentary all the while nursing a growing addiction to sugar and starches AND starving ourselves of the very nutrients our body requires to efficiently metabolize sugars. A recipe for disaster by any measure.
Knowing what started the problem gives us clues about how we can stop it. We eat the wrong foods: we must change our diets. We run dangerous deficiencies in nutrients key to glucose metabolism: we must commit to a lifelong routine of smart supplementation. We sit around, vegetating all day: we must embrace a more active lifestyle. Making one or two of these three changes won't deliver. It is imperative we do all three.
Commit to a Lifelong Routine of Smart Supplementation
We start with this one first not because it is the most important but because it makes it easier to do the other two. Oddly enough when we start supplementing we experience something rather peculiar: our craving for sweet, starchy, nutritionally empty foods begins to wane and can eventually vanish altogether. This makes it both easier and pleasurable to eat right and, eating right in turn gives us the energy and drive required to succeed at a program of regular exercise. One good habit brings on a second good habit, brings on a third good habit. Slowly but surely we are able to unwind ourselves from the coils of fat that, otherwise, would continue to tighten their death-grip on us.
Dr. Wallach started his career as a veterinarian. He knows animals and he knows the human animal . When cattle are deprived of essential minerals they start gnawing on fence posts, on the barn door and so forth. This behavior is called "cribbing." We humans don't do that. We don't gnaw on the furniture. Instead, we stuff ourselves with junk food and carbohydrates. Just like the animals, though, what we are really craving is the essential minerals. And once we saturate our system in the essential minerals, it takes time, but the "bad stuff" loses its appeal, the cravings vanish and, ultimately, the pounds and inches drop off.
Supplementation vs. Smart Supplementation
So many make the mistake of fixating on one or two vitamins or minerals, the "flavor of the week," as the answer to their most pressing health needs. But the body uses nutrients in combination, not in isolation. Calcium, for example, may be good for bones but just loading up on calcium won't do a thing. Vitamin D must be in the picture as must magnesium, zinc, boron, the gelatinous protein matrix that holds it all together, etc. Even more important one must build and maintain a full store of essential trace minerals, minor minerals and rare earth minerals, a foundation of cofactors that allow the body to make optimal use of every other essential nutrient presented.
It is in the area of trace mineral cofactors that the Youngevity line really distinguishes itself. We enjoy exclusive rights to the organic material (plant matter) from which we source our trace mineral product, "Majestic Earth Minerals" (MEM) and we put those plant derived trace minerals in nearly every supplement we purvey because it makes everything else work, it "smartens" our supplements so that they can effect real change. Dr. Wallach sometimes refers to MEM (jokingly) as his "secret sauce."
Youngevity's Healthy Weight Loss Pak(s)
Extra Help / Meal Plan Example
The glycemic index indexes all foods we eat according to how quickly they convert to glucose (blood sugar) once ingested. Any serious weight loss warrior will eliminate the foods on the top of the list from his / her diet in favor of foods on the bottom and occasionally, middle of the list. Do this and you will find that you can eat to your fill eating low glycemic foods and never gain an inch or a pound. Download you copy here (link to pdf of the Harvard Glycemic-find file on my desktop):"
Diet / Recipes / Approved Foods
We don't provide a recipe section on this site but there are a number of books that contain recipes that comply (nearly) with the approach for which we advocate. Essentially, you will want to avoid all simple carbs, get all of your calories from protein, healthy fats, fresh vegetables and low glycemic fruit. Phase one of Jordan Rubin's "Makers Diet" is close to ideal. Purchase that book by linking here( to USBY100840 in the miva catalog). The only shortcoming on his list of "approved foods" is, in the vegetable section carrots and beets (both high on the GI) and in the "Fats and Oils" section olive oil and sesame oil. Both are unsaturated fats and so subject to degradation when exposed to heat and oxygen, posing a free radical threat. Otherwise, though, the "Approved Foods List" is perfect.
As a starting point, just to launch you on your way, we do include some suggestions on what a "perfect day" of eating might look like:
The old adage of "eat like a king for breakfast, a commoner for lunch and a pauper for dinner" is well worth paying attention to. Eat as much as you like for breakfast since the day lies ahead of you with plenty of physical activity that requires a full tank of fuel.
3 to 6 organic eggs. They can be soft scrambled in butter (don't heat butter more than needed). Add pepper, a little salt, any meats you like (nitrate free sausage, steak, ham, etc.). Add some veggies, some onion, scallops, spinach or serve the meat and / or veggies separately. Use as many different spices as you like, experiment.
Small portion of oat bran (no more that a 1/2 cup or so). Enough fiber to keep things moving but not so much that it will bind with and neutralize minerals. If you are gluten intolerant skip this.
Big bowl of whole, plain organic yogurt full of any sort of berry you like (boysenberry, raspberry, strawberry, blue berry, blackberry, etc.), a few pieces of cantaloupe, a few slices of orange, cherries, grapefruit, lemons, lime and lots of almonds or walnuts or any sort of nut except peanuts.
A slice or two of cheese is fine or you can add it to your eggs. Smoked, wild-caught salmon. Pumpkin seeds.
Do not even LOOK at a sandwich or hamburger, a hangover habit from the old Standard American Diet (SAD). Or if you do grab a sandwich, empty out the inside of the sandwich, eat that and throw the bread away. Any meat is fine for lunch, fish is great especially sardines or herring. Nuts are always good. Snack on those throughout the day. Throw together a dish with any of the approved foods. For example, using butter (don't overheat) sautee onion, garlic, mushrooms, experiment with spices, include some fresh ground pepper. Steam some broccoli or cauliflower, spinach, asparagus or any vegetable you like. Throw in some gently baked grass fed hamburger and some organic tomato sauce and some cheese, maybe cheese with a bit of bite to it. There are endless combinations of approved food that can be combined and cooked correctly to make many, many delectable mid-day meals. And as long as it is approved food: eat to your fill. Don't skimp on portions. Even though the main dish contains vegetables consider a fresh salad full of all the fresh vegetables you live and dressed with the Noni++ Juice and / or straight basalmic vineagre. Dessert? How about some Cocogevity dripped over nuts and berries?
Afternoon Snack: Snacks in General
Celery or cucumber slices or pieces of broccoli pasted with cream cheese with sprinkles of pumpkin seeds of sesame seeds with a squirt of lemon or lime can be a tasty treat. A dish of buttery muscles, a plate of smoked salmon, celery and almond butter. Any sort of nut except peanuts. Pumpkin seeds by themselves, some special pro-biotic chocolate or an apple. These are just some ideas. There are more calories in a gram a fat than in a gram of carbohydrate but the body must work harder to get at the energy in fat. "Slow burn" means you feel satisfied with less and it mean YOU don't get fat. When it comes to snacking, then, look to protein and fat solutions. Nuts are wonderful. Cheese and dairy is fine. Low glycemic fruits like any of the berries are fine (stay away from tropical fruit). And healthy chocolate (little sugar; high in cocao) in moderation works well.
This is the hard part. A minefield of temptation awaits the weight warrior between say 5pm and bedtime. This is the time of day you need to "eat like a pauper" and it is difficult since, most of our life we've done the exact opposite. We are used to sitting down to a BIG meal with our family. Sit down, certainly, but not to a "big meal" in the traditional sense. Your number one weapon is the meal replacement shake. Get a commercial grade blender, fill part way with fresh, filtered water measure out your scoop of clean whey protein powder and then let your imagination run: lemon and chard, if you like tart; blueberries and blackberries for a fruity smoothy. Drink slowly and deliberately allowing time for your stomach to signal your brain that you are "full" (takes about 5 minutes).
The rest of the night follow the "Snack" section (above) but try to fall asleep on an empty stomach.
Work that Body!
We have witnessed huge shifts in the way we live in the last 70 years or so. Most critically, in terms of unwanted inches and pounds, we've gone from a physically active society to a sedentary one, from manual labor to long hours at a desk, from agrarian to urban, from preparing meals at home to going to the drive through, from working our chores to relying on labor saving devices. If you missed the number above to repeat, the average American watches 5 hours and 11 minutes of TV per day (nearly 9 years in a lifetime!). We feed and feed ourselves while glued to the couch with so called "food," empty of nutrition but high in starch and sugar, drown ourselves in fuel and then never use it.
The dreaded "E" word, "exercise." We know we need to exercise but we don't don't exercise. If you are overweight it means you've placed an extra burden on your frame. Probably your knees and joints are falling apart under all that strain. So you can't even think about a stair stepper or running. But what you can think about is ANYTHING cardio (swim, bike, fast walk, hike, jump on a rebounder, stair step, etc.). Get that heart pumping for 10 - 30 minutes a day: break a sweat.
Experts tell us that a new habit takes a minimum of 7 weeks of daily practice to become a lifelong routine. FORCE yourself to at least walk around the block a few times at a pace that causes you to breathe deeply and sweat. Increase incrementally. You will be amazed at how, over time, you will build up stamina and strength. You will look back and laugh at the "self" that barely made it around the block that first week. And the beautiful thing about good cardio is our own brain rewards us with a little release of endorphins, a pleasure molecule. This is one addiction you want to embrace, fully. Sure, it takes some discipline in the beginning but, eventually, you will wonder why you never exercised before.
Some interesting and encouraging studied came in during 2014, as reported by the New York times. Scientists found that shorter and more intense cardio workouts are more beneficial that longer, sustained sessions. Link here to read the entire article:
Lugging around extra pounds and inches does not just steal our youth and beauty, strain our frame and empty us of vigor and vitality, it signals a very toxic internal environment where heart disease and cancer can take root and thrive. This is no joke. Years of healthy good living are on the line. Youngevity offers a whole armory of weapons beautifully suited to face down the challenge and blaze a trail back to a healthy good life. From the 90 For Life foundationals that anchor our efforts to carefully researched add-on supplements that directly support metabolic function to specialty tools that make it easier to establish healthy life-long habits. We know what made us fat and we know how to unwind ourselves from that prison of fat: smart supplementation; eating the right food and working our body. The tools and the knowledge are here. Now it is just a question of taking that first step.