gethealthy

I’ve seen both bad and good reviews on liquid diets. The most recognized type of liquid diet is based on liquid protein rather than actual food.  Currently this type of diet is often prescribed for the clinically obese as an alternative to bariatric surgery.  This allows the patient control over their diet without any invasive treatments.  Many commercial liquid diets claim they are perfectly safe, however many researchers are still skeptical.

You may wonder how a liquid diet can cause you to lose weight.  First off, a liquid diet would severely reduce your fat and calorie intake.  One pound of fat is equal to 3500 calories and many of these liquid diets only consist of 800 calories per day.  These diets consist mainly of protein and lack excess calories or fat, allowing the body to begin burning already digested fat immediately.  These diets can often cause a person to feel less energetic, however they do cause rapid weight loss of up to 3-4 pounds per week.

Some of the newer commercial liquid diets consist of 3 stages; a fasting stage, refeeding stage, and a maintenance stage.  During the fasting stage, typically 3 months, a person would only consume up to 800 calories per day.  During the refeeding stage, a person would be allowed to eat sensible meals and finally during the maintenance stage people are allowed to make their own sensible meal choices.

In past years, liquid diets were blamed for serious medical conditions and even death.  However, today many companies stress the importance of maintaining proper nutrition levels and include healthy elements in their shakes such as; complete proteins, carbohydrates, fats, vitamins, and minerals.  Many of them often contain fiber as well, to aid proper digestion and encourage a feeling of satiety.

Liquid diets are not meant for everyone and you should check with your doctor or health care professional before implementing any new health regime.  This type of diet requires a very disciplined attitude and willpower.

Many people exhibit improvements within a couple of weeks of starting a liquid diet.  Many notice a change in : weight, blood pressure, cholesterol, and glucose levels. This type of diet can be very beneficial in treating: diabetes, high blood pressure, high cholesterol, and obesity.

One major problem with this diet is that it may be difficult to maintain your desired weight once reached.  It is estimated that out of 100 people that lose weight this way, 95 will regain their lost weight. To gain optimum effectiveness on this diet, it is best to learn to adjust your diet accordingly after completing the fasting period.  It is important to understand what foods are healthy and how to maintain your weight through exercise.

In some people, negative side effects will be exhibited.  Health risks and conditions often arise from people not following directions or not having proper medical supervision while dieting.  Some weight loss experts claim that liquid diets use up too much lean muscle and can cause the metabolism to slow down, making it more difficult to retain weight loss.  In some people, long-term liquid diets can lead to muscle cramps, anemia, menstrual changes, dizziness, and constipation.  It can also lead to cardiac dysfunctions if for example a person who is only moderately overweight looses an excessive amount of lean muscle. In some people the high protein can cause an electrolyte imbalance which may result in an irregular heart beat.  In 25% of people the liquid diet may cause gallstones due to an inability to contract bile.

I recently tried my own liquid diet and intended to remain on it, but was unable due to funding.  I have a bit of training in nutrition and diet so I decided to formulate my own shakes.  However, I decided to increase the caloric intake to 1500 calories per day.

Here was my recipe:

• Soy Milk (either vanilla or chocolate)
• Fiber Powder
• Carnation Instant Breakfast powder (chocolate or vanilla)
• Slim Fast Optimum Powder (chocolate)
• 1 banana
• ice

My plan was to consume 2 of these per day and one low-fat dinner.  I could snack on fat-free jello or pudding, or low-fat yogurt.  I also permitted myself to have any type of fruits, vegetables, or juices from fruits and vegetables.  I may also have some high-fiber whole wheat or whole grain bread. Finally, I was also allowed to have soups as long as they didn’t have large chunks of noodles or meat; they had to be mainly liquid or creamed.

I am classified as clinically obese and I lost 6lbs in one week with this diet.  It does take an incredible amount of will power and restraint to utilize this type of diet.

**Please do not try this on your own, unless you have sufficient training to do so.**

**Please consult a health professional prior to altering your current diet to a liquid diet**

At 7 am EST this morning (November 23, 2008) about 18,000 runners lined up to participate in the Philadelphia Marathon.  The event has been sold out!  The morning temperatures are good for a run, low 40s and 50% humidity.

This marathon is considered the qualifier for the Boston Marathon, so it is expected that a number of runners in this race will appear at the Boston Marathon.

The race, which began at 7:00 a.m., is sanctioned by  USA Track & Field and is 26.2 miles long.  The course follows Ben Franklin Parkway onto Arch St. and then through Chinatown. Some of the other major streets the runners will cross are Columbus Blvd, Chestnut St, 34th St., MLK Drive, Kelly Drive, and Main Street. Runners will be surrounded with great historical and local scenery as they pass the National Constitution Center, City Hall, The Philadelphia Zoo and other important Philadelphia landmarks.

At the end of the day, photos from this years 15th Anniversary Philadelphia Marathon will be posted on Flickr.  Check keywords like philadelphia marathon and philadelphia marathon 2008 to find pictures.

Well I’ve just been informed that a city in my home state has received the poorest health ranking in the US.  Huntington, WV now has the title as the fattest and unhealthiest city in America.  So, what does this mean?  Apparently not a lot.  Even the mayor of Huntington is a bit out of shape, at 5′9″ and 233 lbs.  He explains that here in WV it is not a big topic, we’re more focused on our dwindling economy than on our health as a city or state.

Maybe it’s time to take notice of the health of your city and state now!  Here are some interesting and slightly disturbing health facts about Huntington and the surrounding areas.

• Nearly 1/2 the adults in a 5 county radius to Huntington are obese
• Leads the nation in diabetes and heart disease
• Is in the top percentage for elderly that are missing all of their teeth

Many feel that culture and history are partly to blame.    Huntington and the surrounding areas have long been a blue-collar, white-skinned communities, predominantly made up of Irish, German, and English decent.  The traditional diet in this area is filled with fried foods, salt, gravy, and fattier meat.  However, in 1950 this was not a big concern because many people performed manual labor and burnt off the calorie dense foods.    But as the economy and jobs changed the diet didn’t.

Unfortunatley, an alarming trend has developed, where people in their 30’s are experiencing heart attacks and were requiring open heart surgery.

Some more facts:

• 31% of residents do not exercise
• 22% have heart disease
• 13% have diabetes
• Smoking rates are also high

While the unemployment rate here is 5%, better than the US average of 6.1%, most of the jobs are low paying and offer no health insurance.  Poverty is also high at 19%, which is above the nation’s average.  Here, it is not uncommon to find someone living in houses or trailers in varying degrees of disrepair.

The economy definately plays its part in this ranking.  The economy in the state of WV is very low with little opportunities.  Residents of Huntington and many other towns are often without affordable access to healthy foods.  It seems as though fast food and other unhealthy choices are more abundant and more affordable.  Huntington itself is filled with doughnut shops, pizza parlors, hot dog places, and many other fast food choices.    For the Huntinton area alone, the Yellowpages lists more than 200 pizza parlors, but the entire state of WV only has 149 health clubs or gyms listed.

Walking is a simple and great exercise.  It can help you to burn calories, increase circulation, reduce cancer risks, and ease insomnia.  These are great reasons why the medical community has been pushing walking for years.  Some more great reasons to walk are listed below.

1. Walking is great for your heart.  This is great news because heart disease is the leading cause of death in America.  One in every five deaths is attributed to heart disease.  A study recently conducted at Duke University showed that walking for at least 30 minutes daily can reduce the odds of developing a metabolic syndrome associated with heart disease, stroke, and diabetes.

2. Walking is great for the breasts.  Walking for a few hours weekly can severely reduce the risk of breast cancer.   Walking helps to burn calories, thereby reducing body weight, a significant source of estrogen.  High amounts of estrogen have been linked to the development of breast cancer.  A study of post menopausal women age 50 to 79, reduced their likelihood of developing breast cancer by 30% if they were at a normal weight, and those that were over weight reduced their chances by 10-20%.

3. Walking can help reduce insomnia.  Walking boosts the levels of the hormone seratonin, which produces feelings of wellness and helps to relax you.  Another theory is that it raises the body temperature, which then signals the body to lower it later; promoting sleep.

4. Walking helps to protect your bones.  Walking just 30 minutes a day, 3 times a week helps to prevent and treat thinning bones.  Walking uses 95% of the muscles in the human body, which pushes your bones to strengthen to handle the work load.

5. Walking helps the brain.  Even if you only walk 45 minutes a week, it will help to reduce the likelihood of developing Alzheimer’s.  Walking has been linked to retaining mental sharpness in senior citizens.  Walking and talking at the same time also adds benefits to ward off Alzheimer’s.

6. Walking keeps you slimmer or can help you slim down.  Walking for a minimum of 30 minutes a day can help to keep those who are usually inactive at the same body weight.   Studies show that women who walk for at least an hour, 5 days a week and only consumed 1500 calories lost and kept off up to 25 pounds a year.