You may have already heard of this controversial diet that includes Human Chorionic Gonadotropin (HCG) injections with a low calorie diet to acheive rapid and lasting weight loss.  The HCG diet is getting a lot of hype with its dramatic effects, and health care practitioners and patients are wondering – is it safe? and will it be effective in controlling the ever growing obesity epidemic?

HCG, are you kidding me?!
For those who already know what HCG is, you may have concerns about injecting yourself with pregnancy hormone and hoping for weight loss.  HCG is a hormone produced in large amounts during pregnancy by the developing embryo.  It is also used as a medication for fertility treatment, and even in males for delayed sexual development.  Administration of HCG has been shown to be safe, but will it help you shed pounds?

How does it work?
For many women, pregnancy is not a time associated with weight loss, but when HCG is administered in the absence of pregnancy, it can help you lose on average 1 pound per day. HCG increases burning of fat at the level of the hypothalamus, a portion of the brain that controls your metabolism.  Instead of storing fat, or losing it at a very slow rate, HCG initiates fat mobilization, so that your fat is used for energy.  HCG during pregnancy protects the growing embryo by mobilizing the mother’s fat stores so that the fetus is never without nutrients, despite whether the mother is consuming sufficient food or not.  In men, or in non-pregnant women, HCG helps you metabolize your stored fat quickly, and re-sets your metabolic rate via your hypothalamus so you keep the pounds off.

Won’t I be hungry?
The HCG diet also includes an extremely low calorie diet of only 500 Calories per day.  While this seems absurd, those doing the diet report that they are not hungry.  The reason for this is that your body is using its stored fat as an energy and caloric source.  HCG stimulates several thousand Calories of body fat to be burned per day, leading your body to use fat for fuel instead of food.

Do I need to exercise to lose weight?
While taking the HCG, you should stick to light exercise like walking, yoga, or rebounding.  You do not need to exercise to lose weight on the HCG diet, but before and after the HCG Phase (described later), you should maintain an exercise regime consisting of aerobic exercise and weight training to stay fit.

How do I get HCG and how is it administered?
Bioidentical HCG can be obtained via prescription through your ND or MD.  It is administered via intramuscular injection 6 days per week for 43 days, or 7 days per week for 23 days, depending on how much weight needs to be lost.  For ease, the prescription is prepared for the patient in syringes, and they can be taught how to safely administer their own injections at home.

How long do I do it for?
The HCG diet has 4 steps which can be repeated until your goal weight has been acheived.

1. Phase 1: This step consists of necessary preparations before starting HCG.  This may involve detoxification, Candida treatment, and dietary counseling.  Nutritional supplementation before and after the HCG phase such as vitamins and minerals, greens, and a healthy whole foods diet is important for preparing the body for weight loss.
2. Phase 2, The HCG Phase: This step involves the HCG injections as previously described.  The HCG phase will either be 43 days or 23 days, depending on how far you are from your goal weight.  For the first two days while taking HCG, you will need to “fat load” your diet.  This involves eating high fat foods such as nut/seed/olive oil, avocado, nuts and nut butters, fatty meats and cheese.  Giving your body extra fats at the onset of the program helps you feel less hunger at the start of the low calorie diet.  After the fat loading phase, you will follow a strict 500 Calorie per day diet for the remainder of the HCG phase.  The food choices are limited, so it is best to follow an HCG diet recipe book to guide you.  You must also avoid any oils, lotions or creams applied to the skin as these externally applied fats may stall your weight loss.
3. Phase 3: During this 3 week period after the HCG phase, you may eat a normal amount of calories but you must avoid starches and sugars.  This phase involves the metabolism stabilizing at a new, higher level so that you do not gain back the weight you lost.
4. Phase 4: The last phase is the maintenance phase, where you gradually reintroduce starches and sugars into the diet.  This phase is intended to transition you back to eating a well-rounded diet without calorie restriction, and without gaining weight.  Ideally your diet should consist of whole grains, fiber, fruits, vegetables and protein, without processed foods or excessive amounts of sugar.  Vitamin, mineral, and greens supplementation is also advised.  A minimum of 3 weeks in the maintenance phase must be completed before you repeat the cycle.

The HCG protocol was originally developed in the 1950′s by Dr Simeons who discovered a relationship between using HCG as a treatment for obesity.  Since then, the program has been published and has become increasingly popular due to its safety and rapid, lasting results.

I’ve tried The South Beach Diet, the vegan Thrive Diet, a basic whole foods organic diet, and a raw fruitarian-vegan diet

After feeling highly unstable on my six month fruit kick, I began following a Paleo diet. Though it is just about the fourth month in, I can say that I feel the healthiest, most satisfied and grounded than ever in my entire life. I feel like my body is working better than it did ten years ago.

So what is this “Paleo” thing all about, and why should we bother?

It is essentially a low carb diet including lots of quality fat and protein. The theory is that humans do not actually need dietary carbohydrates. Any carbohydrate the body may require can be synthesized from fat and protein. Rather than carbs for energy, experts claim that our bodies prefer ketones: energy producing by-products from fat metabolism.

For the past 2.6 million years we have been hunter gatherers. Our bodies have not yet adapted to process grains and sugar (they likely never will). The agricultural revolution began just 10,000 years ago (perhaps as few as 2,000 in Europe). It takes anywhere from 40,000 to 100,000 years for human DNA to adapt to an environmental influence. Therefore, our bodies would seem better equipped to work with the building blocks of our pre-agricultural ancestors.

Since the incorporation of grains in the human diet, anthropologists have discovered a marked decline in height, bone density, dental development, and overall health, as well as a rise in birth defects, malnutrition and disease. On the other hand, our grain-free ancestors were taller, healthier, and more robust. It’s no coincidence that these two groups ate differently.

The development of our grand human brain is likely attributed to the inclusion of omega-3 rich animal fat. Omega-3 is the dominant fatty acid in our brain, while in chimps and other primates it is omega-6. Studies of ancient fossilized human feces from hundreds of thousands of years ago were devoid of plant material. We subsisted for a large part of our evolution on animal derived nutrients. This food enabled us to develop and flourish as a species even through harsh deep freeze conditions. While our ancestors were evolving, there came a point when two different groups co-existed, Homo (our direct ancestor) and Australopithecus (Homo’s cousin). Australopithecus was a vegetarian creature, who ate alone while scavenging in the trees. These guys became extinct, while Homo continued hunting and thriving until this day.

No known primitive societies in history have chosen to abstain from animal foods. Weston A. Price was a dentist in the early 20th century who traveled the globe studying nutrition and physical degeneration in traditional peoples. He found a positive correlation between quality animal source foods and supreme health. Of the groups studied, those consuming the most animal products and no grains, were the tallest and usually enjoyed pristine dental health. Groups eating grains always had cavities.

Grain consumption has been linked to numerous health conditions, including allergies, autoimmune disorders, colon cancer, pancreatic disorders, mineral deficiencies, epilepsy, dementia, schizophrenia, nervous system degeneration, autism and more.

In addition, grains and legumes not only contain high levels of carbohydrate, they are also high in phytic acid, a digestive inhibitor. Glutenous grains also contain exorphins – an addictive morphine-like chemical. This is why it’s so hard to bypass the bakery in the supermarket. (Not to mention it’s all laced with another highly addictive demon, sugar).

If you like the possibility of burning fat for energy, it’s also a good idea to avoid very starchy root vegetables, namely potatoes. Basically all other veggies are okay, even squash, and other tubers, just don’t go crazy on them. Try to load up on greens, that way you will get lots of fibre and antioxidants, plus vitamins and minerals in your diet. (Seaweeds are great too!)

Although fruit is mostly composed of carbohydrate, there is usually a significant amount of fibre and other nutrients. Fruit can still be enjoyed in moderation, especially low sugar fruits like berries, grapefruit and of course lemons and avocados.

It is probably obvious that processed foods are a no-no here. Trans-fats (hydrogenated oils) should be removed completely. Healthy fats can be included and enjoyed until satiation is reached, such as coconut (its’ oil, butter, milk and flour), lard, tallow, avocado, nuts and seeds, fish oil, and vegetable oils such as olive/sesame/flax and walnut oils. Take note, that omega-6 rich vegetable fats need to be moderated. It can be detrimental to consume too much inflammatory omega-6 fat. The Paleo world actually embraces animal fat, including saturated fat, despite it’s vilification by certain groups.

Many Paleo dieters also choose to eat high fat dairy products (butter, cream, cheese and greek yogurt), avoiding high lactose items like milk, since lactose is a sugar. Although our ancestors did not always eat this food, some traditional societies seemed to fare very well on raw dairy products from free range animals. Sadly, the pasteurization process kills much of the nutrients as well as the enzymes required for adequate digestion. If you are unable to source high quality, raw, grass-fed dairy products, it is better to avoid them. Grain fed dairy is laden with omega-6 fat (the kind in a monkey’s brain, not yours).

All meat and fish products should be from free range or wild sources. The same goes for eggs. Free range chickens are healthier than organic corn fed birds. I have found lamb to be the most common grass fed meat on the market. Organ meats are also highly nourishing, rich in healthy fat and micronutrients. Local farms will carry the products you are looking for, and you can also order frozen meats online. Quality animal products will make or break your body. The few extra dollars go a long, long way.

Once you have the basic principles down, you’ll find it very easy to create delicious and satisfying meals. (A crockpot is a good investment!)

To get you inspired, check out a comforting recipe for Roasted Moroccan Chicken and Beets

Sources

Price, Weston A., Nutrition and Physical Degeneration

Gedgaudas, Nora T., Primal Body, Primal Mind

Schmid, Ronald, Traditional Foods are your Best Medicine

According to Daphne Miller, author of The Jungle Effect, Icelanders belong to an area known as a cold spot for depression – they are mostly happy. Yet they don’t gobble down antidepressants, or go to the shrink. They also don’t pop handfuls of vitamin D, or lay in the infra-red tanning bed. Nope, in general they don’t seem to do anything to directly address mental anguish. They just naturally feel good. Though, there has been speculation as to just how they pull this off – perhaps the naturally feeling good, has something to do with the natural diet.

We all know that food can affect our mood. Take birthday cake for instance, we serve it at parties because it gives us pleasure. In this case though, the contents of such food may provide only a temporary high, doing little for our overall outlook. As you may have guessed, Icelanders do not feast on cake (sorry if I’d got your hopes up.) Not to fret, Dr. Miller amongst many others, propose that certain foods will give us a lasting sense of well being.

Miller spent 10 days in Iceland studying traditional foods. To her tastebuds’ delight, she discovered a variety of feel-good edibles, many of which shared one common nutrient: omega-3.

FISH

Each Icelander consumes an average of 225 pounds of fish annually, the world’s highest rate. (The US consumes one eighth that amount). The most lauded nutrient in fish has got to be omega-3. Lest we forget vitamin D, also strongly linked to happy vibes.

LAMB

Icelandic lamb frolic in wide open pastures grazing on bright green moss and clover. This plant matter is loaded with ALA (alpha linolenic acid), which is converted by round lamb bellies into EPA and DHA – important omega-3 fats for humans. Furthermore, all parts of the animal are consumed: kidneys, liver, intestines, gonads, and brain. The last of which is considered a special epicurean delight when singed in the “shell.” Organ meats are especially rich in essential fats, making them very significant in the diets of Icelandic children.

WILD GAME

The most consumed wild animals in Iceland are sea birds: puffins and guillemot. Yet another source of the deservingly smug, omega-3.

DAIRY

Miller found that Icelanders consume a variety of local cheeses, as well as a yogurt called skyr. And rather than the ubiquitous stein-full of beer found on plenty a North American table, Icelandic men can be spotted sipping on tall mugs of frothy milk from pastured cows. Since the cows are eating what the lambs are eating, their bodies (and udders) are chock full of omega-3. Cheers boys!

The fact that happy Icelanders eat so much essential fat isn’t surprising, since many researchers have found omega-3 to support mental health (1). This is an anti- inflammatory fat, while omega-6 is inflammatory. In addition, our brains are comprised of a high proportion of omega-3. To ensure our food contains ample levels of this fat, it’s important to consider quality rather than food type alone. Swiss Alpine Cheese from cattle grazing on clover, contains five times the amount of omega-3 than standard North American cheddar (2). Not all dairy is created equal: grass fed cow’s make healthier milk. The same goes for all other animal meat – pastured animals ingest their natural diet, which in effect nourishes us.

What else did the happy people eat?!

It actually gets quite exciting. Throughout the week, Icelanders boil up pots of North America’s favourite vegetable:

POTATOES!

And why would such a food quell feelings of distress? Simply because they are soothingly satisfying. Carb-laden spuds taste so good that endorphins are released within the body, telling the brain to tell you life is good. Miller also noticed that Icelanders maintained healthy waistlines despite devouring loads of tubers each week. She discovered that the typical preparation technique, of baking or boiling potatoes, then cooling to be reheated later, actually lowers their glycemic index by 40 percent. Furthermore, smaller waxy potatoes are chosen more often than not, which have a lower glycemic index than starchy varieties. Such foods are released more slowly into the blood stream.

ANTIOXIDANT RICH:

In Iceland most mornings commence with a cup of antioxidant-packed black tea. Tea drinking has been linked to less depression in numerous studies. During her stay in Iceland, Miller noticed lovely purple lamb plops, scattered across the fields. Purple. Not only were they dining on green moss, the mini mutton were serving up violet bilberries for dessert. This fruit is so abundant in nature, that it is not even sold in markets, as no Icelander would be so foolish as to waste money on something they can pick for free. Bilberries offer up a powerful dose of antioxidants in the Icelandic diet – they can be found in soups, over yogurt for breakfast, and baked into desserts. Loads of bilberries are frozen for winter, hence they are enjoyed year round. Icelanders also utilize antioxidant-rich sea vegetables, like dulse in soups and breads. Though greens are a rarity around the Icelandic table, sometimes the bright green moss normally saved for ruminants, is cooked into rye or barley bread. Wild sorrel and thyme wilt in summer stews.

Lastly, we have another North American favourite – for some, even more thrilling than the potato. Miller didn’t mention whether this food was eaten regularly, but it is definitely being purchased by someone in the country, as she found chocolatiers to line many a street in Reykjavik. That’s right fellow salivators, Dr. Miller wonders if cocoa might be making Iceland smile a little wider. She speculates that the reason may be purely pleasure related, similar to the potato-driven endorphin release.

Some may wonder, what of a genetic predisposition to happiness? Miller discusses that a comparison study was done on an Icelandic population that had emigrated to Manitoba after a volcanic eruption, around the late 19th century. Their new territory came to be known as “Little Iceland.” This group was interviewed as was a group back in Iceland. The Canadian stationed participants had almost twice the depression, plus shorter life expectancies, and more heart disease and obesity. Researchers attributed this discrepancy to diet. In Canada, the whitefish and walleye pike being pulled from lakes wasn’t as rich in omega-3 as marine life from the homeland. Furthermore, less fish overall would have been eaten, as it was more laborious to fish during the winter when lakes froze over. The inhabitants of “Little Iceland” were suffering because they were unable to maintain their traditional diet.

It has been discovered that Japan too has a low incidence of SAD (3). They fall just behind Iceland as the world’s second highest consumer of fish. Could Japan’s SAD rates be affected by the omega-3 in their diet?

I should mention, that I do suspect food is not the only contributing factor to feeling the blues. Of course there are other elements to emotional wellbeing, such as career satisfaction, social networks, a sense of purpose, exercise, financial stability, etc. This stuff is complicated. Still, the whole we are what we eat thing, is worth considering. Before we continue prescribing little pink pills to the public, perhaps we ought to learn from our fellow humans, those who struggle less simply by relying on mother nature. The answers to certain problems could be far more basic, and delicious, than we imagined.

Try this recipe using a few traditional Icelandic ingredients!

References:

Nutritional Healing: A Resource for Nutritional Medicine

The Jungle Effect

CNS Spectrums: First in Applied Neuroscience

The 37-year-old actress has a much healthier figure these days but there was time according to the star of  “Ally McBeal” and “Arrested Development” that she let her body weight slip down to a very dangerous weight.

At one point you got down to 82 lbs and you were proud of being 82lbs” says Oprah in an interview with de Rossi “It wasn’t that I was proud of it, but, it was certainly a recognition for my self control I definitely had some pretty amazing will power to get down to 82lbs and that is what I was holding on to I did not think about anything else”

In her new memoir which will be available in stores this week “Unbearable Lightness: A Story of Loss and Gain,” de Rossi explains that it was her struggle to come to terms with her sexual identity that led her to an eating disorder in which she limited herself to fewer than 150 calories a day.

According to London’s Daily Mail, she took 20 laxatives a day while keeping her illness a secret from her cast mates and friends. She reportedly collapsed on the set of the 2001 film “Who Is Cletis Tout?” and was told she was suffering from Osteoporosis, cirrhosis, organ failure and the auto-immune disease lupus. Portia says of her mindset at the time:

I would prefer to die than fail another diet” Once she overcame her anorexia, the five-foot-eight actress shot up to 168 lbs in a single year”

At a concert for “Rock the Vote,” de Rossi was introduced to talk show host Ellen DeGeneres, who eventually changed her whole perspective on life – for the better.

Ellen saw a glimpse of my inner being from underneath the flesh and bone, reached in and pulled me out,” de Rossi said.

DeGeneres, 52, and de Rossi married at their home in Beverly Hills on the Aug. 16, 2008. In a legally recognized ceremony, they exchanged vows in front of 19 of their closest friends and family.

Click here to view the embedded video.

Source

When most people think about health they conjure up images that are related to physical health. Physical health is anything that has to do with our bodies as a physical entity. With so much information about physical health it is often difficult to determine what is current and relevant. This assessment examines the physical aspect of your life – how you are nurturing your body and taking care of your health.

KEY: 1: Almost never | In between would be 2-4 | 5: Almost always

1.) I get a restful seven to eight hours sleep at least four nights a week.

Choose one: 1 2 3 4 5

2.) I am involved in enjoyable exercise at least 3 times a week, for a duration of 20+ minutes (with elements of flexibility, aerobics and strength).

Choose one: 1 2 3 4 5

3.) I am a non-smoker.

Choose one: 1 2 3 4 5

4.) I abstain from alcoholic beverages.

Choose one: 1 2 3 4 5

5.) I am in good health (eg. including eyesight, hearing, teeth).

Choose one: 1 2 3 4 5

6.) I appreciate my body. My body is the weight that is right for me.

Choose one: 1 2 3 4 5

7.) I stay away from caffeinated beverages (including coffee, tea, cola drinks).

Choose one: 1 2 3 4 5

8.) I eat a balanced diet, low in refined carbohydrates, processed food.

Choose one: 1 2 3 4 5

9.) I sit down to my meals, eat slowly, and take time to enjoy them.

Choose one: 1 2 3 4 5

10.) I have ample energy to accomplish what needs to be done in a day.

Choose one: 1 2 3 4 5

11.) I would describe myself as being in good health (eg. no chronic conditions, headaches, lingering colds, the flu, etc.).

Choose one: 1 2 3 4 5

12.) I drink at least 2 litres of water a day.

Choose one: 1 2 3 4 5

13.) I get regular medical examinations with a health care professional that I trust.

Choose one: 1 2 3 4 5

14.) My blood pressure is good.

Choose one: 1 2 3 4 5

15.) I protect my skin from lengthy exposure to the sun.

Choose one: 1 2 3 4 5

Add up all of your choices: ________ Total

If you scored under 40, there is reason for concern. Here are some tips. You may want to:

Join a gym

Find a person who will support you to start a habit of taking better care of yourself through better nutrition and regular exercise.

Try getting more rest and quiet time in a day.

Sign up for a relaxation, Yoga or Meditation class.

Take time to go for a walk outside on your lunch for some fresh air and exercise.

Take time to reflect on what is blocking you from taking better care of your body.

Source 

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