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So you aspire to draw gasps of delight, rather than horror, as you pedal through Portland in the nude. Or, perhaps you just want to look good in a thong by summer. Well, you’re reading the right article. Your friends won’t tell you this, so I will–nobody wants to see a guy in a thong. Please, don’t leave the house in that. Now let’s address your body. If you’ve tried eating less and exercising more and that hasn’t worked, these tips will make the difference.
First, let’s just get this out of the way. Are you actually eating less? Rather than thinking of overeating as consuming more calories over the course of a day than you burn, start thinking of it as consuming more calories in a sitting than your body can readily utilize.
For instance, your friend Botswana consumes only 1500 calories a day—all in one meal—and she can’t understand why she’s not losing weight. Your other friend Mozambique eats five meals of 400 calories each, and keeps losing weight, even though he’s totaling 500 more calories per day than Botswana. Here’s the deal: Botswana is going so long without eating that her metabolism slows down. Even when she eats both lunch and dinner, her body still goes 17 hours from dinner to lunch the next day. So her body says to itself, “I’m gonna run on 1200 calories per day”—which she exceeds by 300 calories. But more importantly, she eats 1500 calories at once. There’s no way she’s going to utilize all that anytime soon.
Be like Mozambique. Eat frequently. Don’t go more than about four hours between meals (except from dinner to breakfast). Eat a protein-rich breakfast—egg whites, lean meat, beans, nonfat Greek yogurt, etc. Keep dinner light. Your metabolism will speed up. Stop snacking—don’t eat anything between your meals. Let your stomach empty out completely. You’ll get to eat again in just a few hours, so stop yourself before you get full. Didn’t your mom ever tell you not to pack the washing machine with clothes? They won’t circulate at all. They’ll come out dirty and moist. Well, the same goes for your stomach. The goal is not to fill your stomach to capacity; it’s to eat just enough to not be hungry anymore.
Now, if you’re thinking, “But Peter, the food I eat is so damn good, I can’t stop eating until my body will simply not accept any more!” then we need to have a different conversation. It’s called the Stop Going Unconscious While You’re Eating conversation. Wake up. You’re tuning out your body while you’re eating. It’s the only possible way to ignore your body’s cries of protest. Tune in instead.
If your food is so good, why not do everything possible to enjoy the experience? That means putting away your reading material and your cell phone, turning off the TV, placing a piece of duct tape over the mouth of your dining company, letting go of whatever you’re stressing about, pulling over if you’re driving, sitting down if you’re standing, and then savoring the hell out of that food. Always keep part of your attention on how your body feels, and as soon as you’re not hungry anymore—usually with an amount of food about one-and-a-half times the size of your closed fist—stop. Bonus: you won’t be in a food coma after lunch.
You’ll also have more leeway with meals if you limit yourself to only non-caloric drinks. Instead of soda or juice (which have a ton of sugar in them), or a latte (basically a huge glass of milk), just stick to water, unsweetened tea, or—if you must—coffee with just a dash of milk. If you want a calorie-free sweetener, try stevia leaf extract instead of the chemical stuff.
Meanwhile, make sure you’re getting enough deep, restful sleep—at least seven hours. Studies show sleep deprivation is associated with weight gain. Next, ditch the plastics. Most plastics contain chemicals known as exogenous endocrine disruptors that can throw off our hormones and contribute to weight gain. Never microwave anything in plastic, and stop buying water in plastic bottles. Haven’t you heard of that swirling island of plastic in the middle of the Pacific that’s half the size of the US? While you’re at it, stop eating food from cans, since they’re all lined with plastic containing bisphenol-A (BPA), a known endocrine disruptor.
Finally, remember this: In the whole history of the human species, we’ve only consumed large amounts of grains and sugars in the tiniest, most recent slice of time. Our bodies just can’t handle it—we get diabetic, fat, and hypertensive. Even in the last few decades, we’ve gone low-fat due to overly simplistic thinking about how we form body fat. In the meantime, our sugar consumption has ballooned, and so have our waistbands. If you want to lose weight, the single biggest change you can make to your diet is to cut way down on sweeteners and flour.
If you take my advice, you should be in good shape for the naked bike ride. Might want to get your suspension tuned up before then, too.
(Originally appeared in About Face Magazine, Issue 06)
Want to know more?
[post_title] => Look Hot in Time for the Naked Bike Ride
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One of the earliest inspirations that prompted me to go into medicine was a book called The Science of Homeopathy by George Vithoulkas. Of all the many modalities of mainstream and alternative medicine, few are as widely used – or criticized – as homeopathy.
Most other medical systems are heteropathic or allopathic in their approach. Hetero means other or different, allo means opposite, and pathy means suffering or disease. So, both terms mean producing a condition that is incompatible with or antagonistic to the disease process. Today many people use the term “allopathic” in a negative sense to describe mainstream medicine, but if you take an anti-inflammatory herb such as turmeric for inflammation, or an antibacterial such as garlic for an infection, this is allopathic medicine.
Homeopathy is based on the idea that if a particular substance produces a certain reaction (e.g., ipecacuanha causes nausea and vomiting), minuscule quantities of that substance can treat that condition (e.g., homeopathic ipecacuanha alleviates nausea and vomiting). Homeo means like, so homeopathy means “like the disease” and it’s based on the principle that “like treats like.” Some other examples are the use of homeopathic coffee (Coffea cruda) to treat insomnia and agitation, homeopathic onion (Allium cepa) for red and watery eyes and nose, and homeopathic bee venom (Apis) for stings, swellings, and inflammation.
For what it’s worth, not all remedies work this way. In many cases, homeopathic preparations do the same thing the original substance does. The remedy Chamomilla, for instance, is homeopathic chamomile, and like the herb, it is used for digestive and emotional upset. Sometimes homeopathic versions are safer, gentler, more potent, or have a broader range of application. In the case of Chamomilla, it’s also used for teething, ear pain, and menstrual discomfort.
Homeopathic remedies are created through numerous successive dilutions of herbs, minerals, animal parts and occasionally other substances. When the original substance is diluted in ten parts of a solvent (water or alcohol), this is called an X dilution (X being the Roman numeral for ten). When the substance is diluted in one hundred parts of a solvent, this is a C dilution (C being the Roman numeral for hundred). Each time a dilution is made it is shaken in a specific way to transfer the substance to the solvent, and each successive dilution, though chemically weaker, is considered energetically more potent. I made this chart to explain the process:
Many homeopathic remedies are made from highly toxic substances, like arsenic or deadly nightshade. In these cases, the original substance is so highly diluted that the amount of toxin in a resulting pill or tincture is infinitesimal. Often, it’s unlikely that there is even a single molecule of the original substance in the resulting medicine. This is precisely why opponents of homeopathy argue that it’s worthless and call it pseudoscience.
As a scientist, I completely understand this stance, but in my opinion, what occurs in the preparation of a homeopathic remedy is something we don’t yet have the science to explain. I believe the substance leaves some kind of energetic imprint on the solvent it is diluted in. We know from Masaru Emoto’s research on water that various substances and even human intention are capable of leaving a lasting mark on water molecules that’s evidenced in the different forms of ice crystals it forms when frozen. I believe a similar process occurs through diluting and shaking a substance in water, even when the substance is eventually removed.
I must admit, my own experience with homeopathy has been hit-or-miss. I’ve taken numerous remedies that did nothing perceptible. As to whether I chose the wrong remedy or it wasn’t medicinally effective, I’ll never know. But I have also had cases in which homeopathics were remarkably effective.
This has been especially true with babies and animals, and these are cases we could assume are relatively free from the influence of the placebo effect since the recipients are presumably unaware that they’re getting medicine. In particular, I have repeatedly had the experience of giving homeopathic teething tablets to babies that were inconsolable, and within minutes they were peaceful and sleepy. As a parent, I don’t care what the mechanism is as long as it’s safe and it works.
The safety factor is significant, particularly for children, pregnant women, and elderly or frail people. Not only are homeopathics virtually free of side effects, they also tend to have zero “load” on the system. That is, they don’t make you feel like you’re on a drug. Sometimes this may come at the expense of strength (e.g., homeopathic Chamomilla doesn’t approach the potency of Xanax), but there are cases when the top priority is a clean experience. I find this to be especially true in anxiety, when making someone feel drugged can occasionally intensify the anxiety.
Have you tried homeopathy? What did you think? Share with us in the comments section. I would love to hear about your experience.
Be well,
Dr. Peter Borten
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[post_content] => Most people’s health goals could be simplified to something like:
a long life and the good health to enjoy it. And long life we have. The biggest-ever jump in life expectancy, which occurred from around the mid 1800s to the mid 1900s, can be mostly attributed to the reduction in deaths by infection. Infectious disease has been well managed by improved hygiene, better quality of food and water, antibiotics, vaccines, and more effective emergency medical care. Now that infection is a relatively minor concern in the developed world, it’s worth looking at the factors that degrade health in our later years. These factors – things like diabetes, obesity, and the cardiovascular disease that goes along with them – can be dramatically influenced by diet.
Unfortunately, the mainstream medical world is plagued by some very significant misunderstandings about human nutrition, and it barely recognizes the profound psychological factors involved in how we feed ourselves. It’s time for a revolution in nutrition … and luckily, it’s well on its way.
A few months ago, Marc David, founder of the Institute for the Psychology of Eating asked me if I would be one of 50 thought leaders to be interviewed for an online conference called The Future of Nutrition. I am honored to be part of this – and in the company of some very impressive researchers. I strongly encourage you to check it out. It’s free.
Note: This is an old article and the recordings of this event are no longer available. However, all of what I discussed in my interview and much more can be found in my online course
How to Eat.
Be well,
Dr. Peter Borten
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So you aspire to draw gasps of delight, rather than horror, as you pedal through Portland in the nude. Or, perhaps you just want to look good in a thong by summer. Well, you’re reading the right article. Your friends won’t tell you this, so I will–nobody wants to see a guy in a thong. Please, don’t leave the house in that. Now let’s address your body. If you’ve tried eating less and exercising more and that hasn’t worked, these tips will make the difference.
First, let’s just get this out of the way. Are you actually eating less? Rather than thinking of overeating as consuming more calories over the course of a day than you burn, start thinking of it as consuming more calories in a sitting than your body can readily utilize.
For instance, your friend Botswana consumes only 1500 calories a day—all in one meal—and she can’t understand why she’s not losing weight. Your other friend Mozambique eats five meals of 400 calories each, and keeps losing weight, even though he’s totaling 500 more calories per day than Botswana. Here’s the deal: Botswana is going so long without eating that her metabolism slows down. Even when she eats both lunch and dinner, her body still goes 17 hours from dinner to lunch the next day. So her body says to itself, “I’m gonna run on 1200 calories per day”—which she exceeds by 300 calories. But more importantly, she eats 1500 calories at once. There’s no way she’s going to utilize all that anytime soon.
Be like Mozambique. Eat frequently. Don’t go more than about four hours between meals (except from dinner to breakfast). Eat a protein-rich breakfast—egg whites, lean meat, beans, nonfat Greek yogurt, etc. Keep dinner light. Your metabolism will speed up. Stop snacking—don’t eat anything between your meals. Let your stomach empty out completely. You’ll get to eat again in just a few hours, so stop yourself before you get full. Didn’t your mom ever tell you not to pack the washing machine with clothes? They won’t circulate at all. They’ll come out dirty and moist. Well, the same goes for your stomach. The goal is not to fill your stomach to capacity; it’s to eat just enough to not be hungry anymore.
Now, if you’re thinking, “But Peter, the food I eat is so damn good, I can’t stop eating until my body will simply not accept any more!” then we need to have a different conversation. It’s called the Stop Going Unconscious While You’re Eating conversation. Wake up. You’re tuning out your body while you’re eating. It’s the only possible way to ignore your body’s cries of protest. Tune in instead.
If your food is so good, why not do everything possible to enjoy the experience? That means putting away your reading material and your cell phone, turning off the TV, placing a piece of duct tape over the mouth of your dining company, letting go of whatever you’re stressing about, pulling over if you’re driving, sitting down if you’re standing, and then savoring the hell out of that food. Always keep part of your attention on how your body feels, and as soon as you’re not hungry anymore—usually with an amount of food about one-and-a-half times the size of your closed fist—stop. Bonus: you won’t be in a food coma after lunch.
You’ll also have more leeway with meals if you limit yourself to only non-caloric drinks. Instead of soda or juice (which have a ton of sugar in them), or a latte (basically a huge glass of milk), just stick to water, unsweetened tea, or—if you must—coffee with just a dash of milk. If you want a calorie-free sweetener, try stevia leaf extract instead of the chemical stuff.
Meanwhile, make sure you’re getting enough deep, restful sleep—at least seven hours. Studies show sleep deprivation is associated with weight gain. Next, ditch the plastics. Most plastics contain chemicals known as exogenous endocrine disruptors that can throw off our hormones and contribute to weight gain. Never microwave anything in plastic, and stop buying water in plastic bottles. Haven’t you heard of that swirling island of plastic in the middle of the Pacific that’s half the size of the US? While you’re at it, stop eating food from cans, since they’re all lined with plastic containing bisphenol-A (BPA), a known endocrine disruptor.
Finally, remember this: In the whole history of the human species, we’ve only consumed large amounts of grains and sugars in the tiniest, most recent slice of time. Our bodies just can’t handle it—we get diabetic, fat, and hypertensive. Even in the last few decades, we’ve gone low-fat due to overly simplistic thinking about how we form body fat. In the meantime, our sugar consumption has ballooned, and so have our waistbands. If you want to lose weight, the single biggest change you can make to your diet is to cut way down on sweeteners and flour.
If you take my advice, you should be in good shape for the naked bike ride. Might want to get your suspension tuned up before then, too.
(Originally appeared in About Face Magazine, Issue 06)
Want to know more?
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