Score big losing weight!

Keri Glassman MS, RD, CND

"Antioxidant" has become a trendy buzz word, but do you really know what it means? You should, because according to experts eating enough of them can help you lose weight, live longer, think better, and look younger. It’s true. Read our interview with Keri Glassman, the author of The O2 Diet, and find out the latest about the cutting-edge diet that will make you healthy, thin, and beautiful. 

DD: Can you explain what antioxidants are and how they work in our body. Why are they so are important?
KG: In simple terms, antioxidants protect us from damage by free radicals — the "bad guys" in our body that come from UV exposure, environmental pollution, stress, some foods, and simply the process of aging! Free radicals disrupt normal cell functions and have been linked to many health problems, including premature aging (aka wrinkles), heart disease, cancer, poor immune function, and Alzheimer’s.
Antioxidants work in our body in many different ways. They can:  “Quench” the single oxygen molecules by destroying them; Help the homeless oxygen molecules bind with other molecules in a less disruptive manner;Prevent the breakdown of the molecule in the first place, so that the free radical is never created; and encourage the body to crank out more of its own arsenal of antioxidants, such as lipoic acid.
Antioxidants are important! They help your body by: Preventing neuronal degeneration; Protecting you from developing cancer; Helping to prevent heart disease; Slowing the aging process (to make you more beautiful); Improving your overall health: May even increase your life span!
DD:  What is the ORAC scale?
KG: ORAC is a method of measuring a food’s potential to control those "bad guys" – the free radicals! The Oxygen Radical Absorbance Capacity scale offers a fairly precise measure of the ability to either destroy or neutralize the disease-causing free radicals. The test, which can be done on foods, tissue, or living plasma, takes two measurements into account: one of hydrophilic antioxidants which just means chemicals that bond with water); and one of lipophilic antioxidants, those that bond best with fats) – to come up with a single score. The ORAC scale was developed as a way to determine which foods were richest in antioxidants. Researchers suggest eating at least 3,000 to 5,000 ORAC “points” per day. In essence, ORAC measures a food’s antioxidant power.
DD: Do different antioxidants have different benefits? Can you give us some examples? 
KG: Each antioxidant-rich food provides its own benefits, so don’t just stick to one. In my new book, The 02 Diet, The Cutting-Edge Antioxidant-Based Program that Will Make You Healthy, Thin, and Beautiful, I suggest a variety of high antioxidant foods that are easy additions to your diet.  All antioxidant foods have more than just one benefit, but some specifically help everything from making your body slimmer, making your skin glow, sustaining an overall healthy body, allowing for a healthier heart, stimulating a focused mind, or a combination of all of these benefits!
Red grapefruit: This is more than a breakfast food – it’s a weight-loss jump-start! Packed with Vitamin C and fiber, this citrus fruit speeds weight loss. One study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. (Many people in the study lost more than 10 pounds without making any other dietary changes.) While all grapefruit is great, the pink and red varieties contain lycopene and are extra good for your heart. Half a grapefruit has 1,900 ORAC points.
Prunes. Okay, so they’re not pretty. But these wrinkly little fruits are rich in Vitamin K and a top source of the mineral boron. We need both for strong bones. Researchers have found that prunes provide protection against postmenopausal bone loss. One three-prune serving gives you 1,900 ORAC points.
Cherries: University of Michigan researchers have found that anthocyanins in dark cherries, especially the tarter varieties, reduce inflammation and lower cholesterol and triglyceride levels. They pack 3,500 ORAC points per serving. Just don’t swallow the pits!
Cinnamon: There’s a reason most of us drool when we walk by a bakery, and cinnamon is a big part of it. Just the smell of this heavenly spice is enough to curb fatigue, ease frustration, and increase alertness. Researchers tested it on stressed-out commuters as they drove! I cook with cinnamon as often as I can. Sometimes, on days when both my kids are screaming, I boil a cinnamon stick in the hopes that those wonderful stress-busting aromas will keep me out of trouble! Besides managing stress, researchers believe cinnamon may inhibit certain types of Alzheimer’s cells. When eaten, one teaspoon adds 7,000 ORAC points to a recipe.
Artichokes: What’s more fun to eat than steamed artichokes? I love them because they’re one of the best calorie bargains going, at 60 calories each. Eat an artichoke as an appetizer and you may end up consuming fewer calories overall at the meal. Artichokes are also super high on the ORAC scale — 7,900 ORAC points — and they contain phytochemicals that may lower cholesterol levels and act as an anti-inflammatory in the skin, making them a beauty food as well.
Pistachios: I have memories of my dad eating the red dyed ones while watching football. For many people, they’re a great dietary tool, since the time it takes to pop the little green guys out of their shells makes you eat them more slowly. In many ways, they are nutritionally like other nuts, especially almonds. But pistachios are also packed with plant sterols, which researchers think lower the risk of heart disease. Eighteen pistachios have 1,000 ORAC points.
DD: What is a high ORAC diet, and what is so good for us?
KG: Researchers have just begun to scratch the surface of antioxidant research. There are now literally hundreds of studies linking antioxidant-rich foods to better health, including everything from reduced heart disease to a decreased likelihood of cancer. And while taking too many antioxidant supplements in pill form may be harmful, there’s absolutely no downside to consuming more nutrient-dense fruits and vegetables, as long as you control calories of course! Although the current recommendations are that we eat between 3,000 and 5,000 ORAC points a day for optimum health, why not get as many points as you want — from food! The O2 Diet is built around consuming 30,000 ORAC points a day.
Think that number sounds crazy? It’s not unrealistic at all. If you eat the high-ORAC fruits, vegetables, and other foods I recommend — all within a range of calories that will allow you to achieve your healthiest weight — it’s not tough to achieve the number.
Don’t forget you still need to eat a balanced diet. Sure, you could get to 30,000 easily on nothing but artichokes, blueberries, and hot cocoa, but that’s not a balanced diet. You’d be cheating yourself out of the wide variety of nutrients out there.
DD: What is your opinion of those juice drinks that claim to equal several servings of fruit and vegetables? Is freshness important if you are concerned with antioxidants?  
KG: Major brands have started to recognize the importance of high antioxidant foods, which is why we’ve been seeing a growing trend in marketing food and cosmetic products as ones that are good sources of antioxidants. Many of these juices are actually great sources of antioxidants. You just need to be careful not to over-consume calories and beverages that have added sugar. Stick to 100 percent juice and use portion control! 
DD:  What is the advantage of The O2 Diet for those who want to lose weight?           
KG: The O2 Diet is all about empowering yourself to put the best foods in your body. When you understand the science behind these powerful foods, you want to put these foods in your body, and you feel empowered doing so! When you eat these nutrient-dense foods you feel better, you look better, you sleep better, you have better energy, and better skin — and a byproduct of all of that is weight loss!  You don’t feel like you are on a diet; you want to continue. Also, the foods in The O2 Diet are satisfying, making it easy to stick to the plan. This diet does much more than provide the basic calories you need to make it until bedtime. It offers more genuine nutrition than you probably have eaten in your entire life. Consuming the O2 Diet’s 30,000 ORAC points each day will help you reach your target weight. But this diet also steers you toward the best foods for addressing your other health concerns. Some foods have been shown to be beneficial in easing the outward signs of aging, for example, while others are proven boosters for the immune system.




Rescue me, naturally!

It’s been all the rage among European fashionistas and jet setters for years. Now, Bach’s Rescue Remedy can rescue you from any situation. The new range of Rescue Remedy includes new sprays to provide an energy boost or help you to drift off to sleep. The range has added Rescue Pastilles in addition to the sprays.
Dr. Edward Bach created the original Rescue Remedy 60 years ago. He also created Bach Flower Essences to address the emotional causes of illness. The Rescue Remedy is totally natural and contains five of the 38 Bach Flower Essences: Rock Rose for terror and panic, Impatiens for irritation and impatience, Clematis for inattentiveness, Star of Bethlehem for shock, and Cherry Plum.
Dr. Bach created the Rescue Remedy for stressful situations. Use it to help calm nerves jangled from traffic, overwork, or any type of stress. I have always liked the Rescue Remedy since I first discovered when I was working as an editor for Russian Vogue. I use to put a few drops in a glass of cold water or under my tongue and took time out for a few deep breaths.
If you like a natural approach to stress management, Rescue Remedy may be for you.

Feel like a natural woman

If you are feeling a bit it tired or blah – or perhaps you are curious about Traditional Chinese Medicine (TMC) — then Aimee Raupp’s book, Chill Out and Get Healthy may be for you. Aimee is a young and hip certified acupuncturist and herbalist. She writes in fun no-nonsense way with an emphasis on nutrition and healthful living.

 I like her relaxed, fun-loving style. She has many good tips, particularly for women ages 20 to 30. I do find some of her ideas a bit extreme, but her tone is more one of sharing than scaring. 
Darlings, I am long time fan of TMC. I have been privileged to be under the care of some of the best doctors of TMC in North America. I swear by TMC for many complaints that western medicine does not treat well such as chronic pain, fatigue and much more. I swear by cosmetic acupuncture to keep me young and fresh. My TMC doctors work with western medicine as does Aimee Raupp. Run from those who don’t — it’s a danger sign!
Aimee RauppSo if you like to start cleaning up your act as far as your diet goes and maybe taking a more natural approach to aches and pains, check out her approach. But when it comes birth control and more serious stuff, be sure to consult your M.D.  If you don’t have a GYN or family doctor – darlings, get one!

Recharge your batteries, don’t let yourself get spent!

Dr. Frank LipmanIf you crawl out of bed every day exhausted instead of refreshed; if you’re dragging on caffeine and carbs, praying for the day to end and promising yourself that you’ll feel better tomorrow, then perhaps you are SPENT!  
When we first published this original interview – without the new tips – we had a tremendous response from readers. So if you are SPENT (or even halfway SPENT) do not miss a word.
In his book Spent: End Exhaustion and Feel Great Again the founder and director of Eleven Eleven Wellness Centre in New York gives 42 ways to jump start your body.The bookincludes daily advice, plans, and recipes to get your body and your life back on track and running well. If you are spent – or just halfway to empty, don’t miss a word of his wise advice.
Here are just a few of Dr. Lipman’s easy and economical tips to tune up and recharge for summer.
·        Drink an avocado smoothie for an energy boost. They’re easy on your digestive system and loaded with good fats and phytonutrients, which are efficient ways to stay energized all day long.
·        Instead of a pricey massage, use simple tennis balls for the ultimate foot massage. One major complaint of being Spent is an achy body, full of tension and pain.  Release the tension with a simple exercise that can be done anytime, anywhere. 
·        Instead of hiring a personal trainer, begin a restorative exercise program. We know that being too sedentary is unhealthy, but being too active can be exhausting and harmful too.  Avoid never-ending cardio sessions and practice restorative exercise, which resembles interval training.
·        Laugh. In addition to providing perspective, laughter helps you breathe deeply, use your core muscles, massage your inner organs, boosts your immune system and releases endorphins.
DD: Can you explain the title Spent?
FL:I call it Spent, because that is how you feel. You are overwhelmed, exhausted, your body aches, you feel older than your years. You are running on empty. Your energy account is tapped out. 
DD:  Do you find that exhaustion sneaks up on many of your clients, before they realize how tired they have become?
FL: Yes, that is exactly what often happens. Most people think it is just part of aging and don’t think it is abnormal. All their friends are exhausted, so they feel they are no different. In fact, many patients come in complaining of other problems and only when I delve further into their history, do they realize they are Spent.
DD: What makes the spent approach unique?
FL: It is unique in terms of my underlying philosophy. We have outpaced our biology and we need to bring the body back into rhythm. We evolved as people who lived in harmony with day and night and the seasons.  As a result, cycles and rhythms became imprinted in our genes, which today are still almost identical to our ancient ancestors’. So in our genes and biology, we are still our ancient ancestors, but we are living at a pace and rhythm that are completely foreign to them. Our modern lives have thrown these rhythms off. It’s like swimming upstream. We forget that rhythms are part of every aspect of our body’s inner workings and govern most of our physiological processes. When we are out of sync with these rhythms, hormone production and body functions in general become imbalanced.
We even have “body clocks” set precisely to the rhythms and cycles of nature, which try to harmonize themselves with nature. But we insist on giving them the wrong cues and eventually we feel SPENT.
For instance:
•        Not enough sunlight during the day
•        Artificial lights during the day and night
•        Eating at the wrong times
•        Eating food that upsets the rhythm of our genes
•        Exercising way too fast (or not at all)
•        Rarely experiencing nature’s rhythms
When prompted correctly our genetic clocks can reset themselves. We need to work with our bodies’ rhythms. The program in the book is all about getting back into rhythm.
DD: Can fatigue mask more serious health problems?
FL: Although fatigue is one of five top complaints to doctors, extremely few of those with fatigue are found to have a more serious health problem. So I don’t think it necessarily masks more serious health problems, but it is always worthwhile to do a workup and rule out any serious health issue anyway. Having said that, it is important to understand that symptoms like fatigue are pointers to some imbalance in the system. If you look at fatigue that way – or any symptom for that matter – you are always going to look for the underlying cause. In western medicine we tend to suppress symptoms with drugs and not look for the underlying causes. For instance with fatigue, we resort to legal “drugs”, such as coffee, sugar, and energy drinks, doctor-prescribed drugs such as amphetamines or alertness drugs, sleeping pills, etc. In my opinion, it is suppressing symptoms and not looking for the underlying imbalances can mask a serious health problem.
DD:  Can diet dramatically affect stress and energy levels?
FL: There’s no question that by removing certain foods and adding others, diet has a huge effect on energy levels. I encourage the removal of what I call food substances as much as possible. Food substances are food products that have been created and processed in factories. And I encourage eating foods as close to nature as possible – fruits, vegetables, nuts, seeds, legumes, whole grains, grass fed meats and wild game.
I think eating nutrient-dense foods and focusing on the quality of calories rather than the quantity of them is helpful. In Spent, I list the important foods to eat – and to avoid.
DD:  How important is sleep to health? Do you feel most adults sleep enough?
FL: Sleeping is crucial because amongst other things, it is when your body recuperates, repairs, and regenerates. That is why in the book, there is a sleep beat every night as part of the program, to help give the reader tips in improving their sleep. Most of us don’t sleep enough. No one knows for sure what enough is – probably between seven and nine hours. I think it varies from person to person.
DD: Do you believe that most of us have become voluntarily “over stimulated” by our lifestyles – and that this detrimental to health?
FL: Yes, most of us spend too much time on the computer or some electronic gadget. I remember when I used to get up and do some yoga or meditate. Now the first thing I do in the morning is go to the computer and read my e-mail. I know I am not alone. And yes, I do think over time it is detrimental to our health. That’s why so many of the daily tips I give in my book address this over-stimulation, and advise people to slow down. For instance, some of my recommendations include taking “breathing” breaks, restorative yoga, spending time in nature, and hanging out with friends. They’re all ways to slow down. I also encourage an electronic sundown – switching off all gadgets, TVs, computers, etc. by 10 pm to deal with the over stimulation.
DD:  How important is exercise to recovery on the Spent program? Is there any type of exercise you find more beneficial and why?
FL: Yes, when you are Spent you need to exercise in a way that does not make you more Spent. A lot of exercise is stressful to the body because it pushes it too much. The type of aerobic exercise I teach my Spent patients to do is what I call Restorative Exercise. It is a variation of interval training. It’s a way to teach the body to recover while exercising. You push the body for a minute or so, and then rest and recover, then push it for another minute, then recover, and so on. In addition to this I encourage my Spent patients to incorporate types of exercises that restore the body. The book and website, have wonderful photographs illustrating these.
DD: Is it possible to fix a body that is Spent without going on a retreat or hiring a personal trainer and private chef? Can anyone come back from being Spent?
FL: Absolutely. I wrote the book because I have seen thousands of patients come back from being Spent to feeling vital again by changing their diet, taking the right supplements, exercising appropriately, and making other simple changes. The book is great because I have put so many easy-to-use tips in it. I also guide readers through a program that does not require them to have a personal trainer or chef. The book and my website also contain wonderful exercises and recipes – all designed to help you heal from being “Spent”.

For more information or useful tips from Dr. Lipman

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