YOAD

This weekend is a great time to dump your fridge. Follow the rule of five-if a product has one of these in the first five ingredients, toss it in the garbage as it is making you fatter and older, we believe:

1. Any saturated fat: if it comes from a four legged animal, it very likely belongs in this group, plus palm oil and coconut oil

2. Any trans fat: hydrogenated oils of any kind. Hydrogenated canola oil is a fake out-it is a trans fat-out with it!!!

3. Any simple sugar -these usually end in -ose like glucose or sucrose or fructose or dextrose. Exception in 100% fruit juices and in fresh fruit and veggies

4. Any syrup-these are usually another word for sugar as in high fructose corn syrup or malt syrup

5. Any grain but 100% whole grain; so 100% durum wheat is not 100% whole grain durum wheat-watch for the head fakes-they are as bad for labels as in a hockey game.

The YOU: Doctors

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YOAD

You on a Diet Challenge Blogs

CTV.ca News Staff Updated: Mon. Jan. 22 2007 1:27 PM ET
We asked viewers from across the country to write in and tell us why they wanted to take the Canada AM 'You: On a Diet' Challenge, which included a one-on-one consultation with best-selling author Dr. Michael Roizen. Three lucky ladies were chosen.
Over the next few months, these women will be working hard with Dr. Roizen and his team to whittle away their waistlines. Caroline, Suzanne and Tami will update us daily on their progress through blog entries which you can read below, chronicling their triumphs, their temptations and ultimately, their long-term weight loss goals.
If you have questions or comments for our winners, or if you just want to cheer them on, please email hsherman@ctv.ca

Caroline's blog

Tami's blog

Suzanne's blog

Dr. Roizen's blog (with nutritionist Jennifer Sygo)
© 2007 All Rights Reserved.

See full Story here

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YOAD

The 90-Day Live Longer, Feel Younger PlanFrom the show
Dr. Oz's "90-Day Live Longer, Feel Younger Plan"

The "YOU Docs"—Dr. Mehmet Oz and Dr. Michael Roizen—say we're the fattest country in the world because of unhealthy diets and sedentary lifestyles. It doesn't have to be that way, though. They say you can get your health back on track in a mere 90 days with their lifestyle suggestions.

Yoga
According to Dr. Oz, yoga helps improve strength and flexibility and can also help control blood pressure and regulate breathing and heart rate.

Walk Every Day
Dr. Roizen says you absolutely must walk at least 30 minutes every day. "There's a hurricane? You walk 30 minutes a day," he says. "Earthquake—30 minutes a day. Tornado—30 minutes a day. Snowstorm—30 minutes a day."

Diet
As Dr. Roizen says, "food is medicine." For example, a recipe for whole wheat pizza dough with tomato paste can help dramatically reduce your risk of cancer. Dr. Oz also says that salmon is rich in omega-3 fatty acids that can stabilize your heartbeat, lower blood pressure and help you to live longer.

Exercise and Weight Training
Stretching, weight-lifting and crunches should all be incorporated into your fitness routine. "A lot of folks think about how fast they run, but you've got to stay limber," Dr. Oz says. "You've got to do some weight training." According to Dr. Oz, the average 30-year-old woman should be able to do 45 bent-leg push-ups (and five fewer every following decade of her life), and the average 30-year-old man should be able to do 35 regular pushups (and five fewer every following decade of his life). "Those should be national benchmarks," Dr. Oz says. As a reminder, always consult your doctor for medical advice and treatment before starting any program.

Get In Shape


The Biology of Blubber

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YOU: ON A DIET

Remember that waist is more important than weight. Belly fat is one of the strongest predictors of health risks associated with obesity. Ditch the scale in favor of the tape measure.

Know your body. Understand the beauty of your internal organs to appreciate what you can do to influence them.

Stay satisfied. To lose weight, you need to eat.

Add support. Enlist a friend, family member, or new cyber buddy as your partner. Know that it's OK to make mistakes. As long as you quickly get back on the right road, you won't travel too far down the wrong one.

Eating Strategies for YOU

To help make eating automatic, pick at least one meal a day to alter and have the same foods every day for all other meals.

Eat throughout the day so that you're constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat.

Inspect food labels. Limit saturated fats to less than 4 grams per serving, and avoid all trans fats. Don't buy foods where high-fructose corn syrup (HFCS), or another simple sugar, is more than 4 grams per serving, or one of the first five ingredients. You're avoiding simple sugars in foods not just because of the calories but because they induce highs and lows in blood sugar that put you into a cycle of craving more high-calorie foods.

Eat foods with fiber, healthy fats (monounsaturated and polyunsaturated), whole-grain carbohydrates, and protein, as well as fruits and vegetables. Eat a little healthy fat before your meal (like one handful of nuts) to allow the satiety signal to go from your brain to your stomach, so you don't overeat during your meal. Eat fiber in the morning to help control afternoon cravings. Eat anti-inflammatory foods to help counteract the effects of obesity. Anti-inflammatory foods include green tea, omega-3 fatty acids (found in fish and walnuts), coffee, vegetables, and fruit.

Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, or even Listerine breath strips.

Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Try to stay in the three to four range at all times by eating moderate amounts of food throughout the day.

Two spices have been shown to aid in waist management: red pepper and cinnamon.

Realize that it's OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use YOU-Turns to right yourself as soon as possible.

Use nine-inch plates for meals. Smaller dinner plates equal smaller portions.

Activity Strategies for YOU

Walk thirty minutes a day every day. No excuses. Then call your support partner after you do it.The YOU Diet and Activity Plan

Who Woulda Thunk It Strategies for YOU

Get seven to eight hours of sleep a night. Lack of sleep promotes hedonistic eating as you search for something to boost chemicals in your brain. Your brain needs sleep to regenerate these chemicals, and sugary foods help release the diminished supply of chemicals you have, to make up for the lack of sleep.

Play video games. Keeping your hands full keeps them off the coconut muffins.

Have healthy, safe, monogamous sex. Satisfying one appetite center of your brain can help satisfy another.

Measurement Strategies for YOU

Measure your waist. Ideal is 32 1/2 inches or less for women, and 35 inches or less for men.Ask your family what your parents and grandparents looked like when they were eighteen, to give you a sense of what your ideal body should look like.

Get tested: blood pressure, cholesterol, blood sugar, and C-reactive protein (a marker of inflammation), and certain hormone levels, depending on your weight situation.

Medicine Cabinet Strategies for YOU

Take two aspirin (162 milligrams) every day to decrease arterial inflammation and health risks associated with obesity. Consult your doctor first.

See your doctor about prescription drugs associated with weight loss if you hit a waist plateau on the plan (see appendix).

The following supplements have been shown to have effectiveness in some aspect of waist management: chromium picolinate, grapefruit oil, Garcinia, Hoodia, 5-HTP, L-carnitine, coenzyme Q10, turmeric, jojoba beans, simmondsin. Consult your doctor about which ones may be appropriate for you.

Start a strength training program focusing on core muscle (legs, abdominals, and upper body) in the form of twenty minutes two or three days a week. Stretch every day after physical activity to keep your muscles loose and pliable, to help you prevent injury.

Do this exercise any time you want: Suck in your belly button and squeeze your butt as if you're pulling up tight jeans. It helps with posture and strengthens your abdominals. Get up and go. Anytime you can move at work or at home, do it.
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YOAD rules

Follow these 8 rules of eating, and you’ll more easily manage your weight and improve your nutrition – all in one swoop.
1. Eat when you’re hungry. And eat often, so you’re never famished. But have your last meal at least three hours before bed.

2. Change your plates. Switch to 9-inch plates for meals, not the usual 11- or 13-inch variety. Smaller plates = smaller portions.

3. Eat these every day:a. Nine handfuls, total, of fruits and vegetables b. At least 1 ounce of nuts (a small handful) c. High-fiber whole-grain bread or cereal, especially in the morning

4. Eat fish at least 3 times a week ideally salmon, mahi mahi, tilapia, catfish or flounder.

5. Be a hot tomato. Eat at least 10 tablespoons of cooked tomato products (ketchup, marinara sauce) a week for a healthy dose of the antioxidant lycopene, which can decrease the risk of prostate and other cancers.

6. Avoid these like a hot potato:a. Anything that contains trans and/or saturated fats b. White foods -- white bread, white rice, white pasta, creamy sauces -- white tends to go with foods that are highly processed, high fat, or both c. Products that list simple sugars, including high fructose corn syrup (HFCS), in the first few ingredients; they put your blood sugar on a roller coaster that makes you crave high-calorie foods

7. Before you eat, drink. Have 1 or 2 glasses of water before every meal to help fill you up.

8. Take daily:a. Vitamins and minerals that contain at least 800 micrograms of folate, 400 IU of vitamin D, 1,200 milligrams of calcium, and 400 milligrams of magnesium. For more recommended daily amounts, click here. b. If you don’t eat fish, an omega-3 supplement that contains 2 grams of these heart-healthy fatty acids.

Stay Positive!

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YOAD, is You: On a diet

Been on this WOE for three weeks or so, need to get the exercise thing down.

Be back later.

Chari

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