Winter Health Tip 2011

Hi All,

With the passing of the Holidays many have turned to implementing their New Year's resolutions. More often than not, included is the desire to lose weight and/or get in shape. I, as a USA certified boxing coach and sports enthusiast, have your answers. What I am about to speak of appeals to the man or woman that wants to not only lose fat, but to replace it with muscle.

In the late 60's lowfat diets became all the rage. Some scientific studies were done and some scientists inferred from the findings low fat diets would help with weight control and therefore have a positive impact on one's health. Food manufacturers quickly saw an opportunity to market and release new products and gain profits. Here's the rub: When lower fat was introduced, manufacturers substituted more sugar and salt for the lower fat content. As a result, the number of carbohydrates per serving skyrocketed, causing spikes in many people's blood sugar level and countless other issues.

The government even jumped on board and changed the pyramid to include increased carbohydrates as the recommended daily diet.

Boy, did we get it wrong. Have you ever asked yourself why diabetes has become an epidemic in the last 20 years? Once this occurs, there is an 80% chance one will die from heart disease. Currently, it is estimated that at least 43% of American men are insulin resistant. If your gut is growing larger, you are probably on your way toward insulin resistance--even if your belly jiggles, since there's probably plenty of visceral fat underneath it.

Heart disease factors include 5 major categories: a 40" waist for men, high triglycerides, high blood sugar, low HDL (good) cholesterol, and high blood pressure. If you are the unlucky recipient of 3 of these 5 categories you have a 500% increase in developing diabetes, a 300% increase of having a heart attack, and a 200% increase of dying from a heart attack. Some scientists have termed this as Metabolic Syndrome.

There is an answer to the above dilemma, and it is as simple as changing your diet. It's called a low carbohydrate diet. The average American may have 300 to 400 carbs/day, much greater now that before the lowfat diet started. If whatever you are about to eat has more than 10 carbs per serving, skip it. I say, "GO BACK HOME." Start eating the way you did when you were a boy or girl and don't be afraid of fat. Enjoy eggs, meats including red meats, cream and fresh vegetables. The key is to skip the starches (especially refined) and sugars. Shoot for 60% fat, 30% protein, and less than 10% carbs. You will enjoy eating again and typically lose weight immediately! Dr. Atkins was a pioneer in this field. He was on the right track!

Make sure you watch your carbs, or this will not work. Your favorite phrase when going out to a restaurant will be no starch, double veggies. And, be sure to be in a resistance training program 3 times/week to convert your fat to muscle. Be patient: Give yourself 90 days to see the progress and you will be underway to a complete body makeover.

Winter Health Tip

What qualifies me to speak about health? Well, I am a boxing coach certified by USA Boxing, the regulatory arm for amateur boxing in the United States. I am also an instructor of exercise classes for a local health club. As a born and raised New Englander, I live every year in a snowy and not-so-sunny winter from Christmas to Easter.

Here's the dirty little secret: Vitamin D3. My father used to soak up the sun as much as he could, and he had great skin up until his passing. He would be in the sun for hours at a time with great bronzed skin at the end of the day.

Today, research has shown us that in moderation the sun's rays are very beneficial. We should have at least 1,000 international units of vitamin D3 a day. In warmer weather, we may get that from the sun. In colder months, we need supplements. If you consume 2,000 to 4,000 units/day in the winter you would not be over the most recent recomended daily allowance.

You should have your current level checked by your physician to monitor your changes. A minimum level should be 1.25-dihydroxy vitamin D3.

The pubic has not appreciated the benefits yet, and I predict over the next two years you will be hearing much more about this. Just remember, you heard it hear first! According to the Mayo clinic, the latest research indicates that D3 may provide additional protection from cancer, high blood pressure, osteoporosis, and several autoimmune diseases.

This is the best insurance policy you can have to minimize doctor visits and have long term health benefits. I'll be writing more about this subject in the near future. Have a great winter, and please enjoy the crisp, clean, sun-filled air as much as you can.

Brian