Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. Ive seen the elite implementation of all three in working with professional athletes. In this post, well explore what I refer to as the slow-carb diet.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means Ive lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed

Rule #1: Avoid white carbohydrates

Avoid any carbohydrate that is or can be white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, youll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins: Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork

Legumes: Lentils Black beans Pinto beans

Vegetables: Spinach Asparagus Peas Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the slow carb diet.

Most people who go on low carbohydrate diets complain of low energy and quit, not because such diets cant work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am breakfast 1pm lunch 5pm smaller second lunch 7:30-9pm sports training 10pm dinner 12am glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant) Grass-fed organic beef (from Trader Joes), lentils, and mixed vegetables

Rule #3: Dont drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. Im a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your Dieters Gone Wild day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and dont want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesnt downregulate from extended caloric restriction. Thats right: eating pure crap can help you lose fat. Welcome to Utopia.

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If you enjoyed this post, check out my latest book, The 4-Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: the finer details of the Slow Carb Diet (outlined in the above post), how I gained 34 pounds of muscle in 28 days, how to produce 15-minute female orgasms, and more.

You can also get the Expanded and Updated 4-Hour Workweek, which includes more than 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel.

Related and Recommended Posts:

Tim Ferriss interviewed by Derek Sivers Tim Ferriss articles on Huffington Post

Posted on: April 6, 2007.

Watch The Tim Ferriss Experiment, the new #1-rated TV show with "the world's best human guinea pig" (Newsweek), Tim Ferriss. It's Mythbusters meets Jackass. Shot and edited by the Emmy-award winning team behind Anthony Bourdain's No Reservations and Parts Unknown. Here's the trailer.

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How to Lose 20 lbs. of Fat in 30 Days Without Doing Any ...

Its a no-brainer that diet and exercise are both crucial to your well-being and your waistline. And that generally adhering to recommended guidelines (like getting regular doses of aerobic activity and resistance training, filling half your plate with fruits and vegetables, and eating lean protein) is the best way to optimize your health overall. But what if you want to achieve something specificto drop a dress size, say, or stave off heart disease? Research shows that, in certain cases, focusing on one over the other will give you better, faster results. Real Simple asked experts to consider five common goals. Here are their verdicts.

Focus on diet: Its clear that you need to restrict calories in your diet to lose weightand exercise to keep it off, says Tim Church, M.D., the director of preventive medicine research at Louisiana State University, in Baton Rouge. Most people who exercise to lose weight and dont restrict calories shed only 2 to 3 percent of their weight over 6 to 12 months, says Church. The reason? Its much easier to deny yourself 500 calories a daythe amount you typically need to cut to lose a pound a weekthan to burn that much through exercise. For instance, to work off almost 500 calories, a 155-pound woman would have to spend an hour pedaling a stationary bike at moderate intensity. Compare that with swapping a Starbucks Grande Caff Mocha with 2 percent milk (200 calories without whipped cream) for a plain brewed coffee (5 calories) and eliminating a nightly bowl of ice cream (about 200 calories in a half cup) and a handful of potato chips (almost 160 calories). A bonus benefit of losing weight: Shedding about 5 percent of your body weight will reduce your risk of developing diabetes by almost 60 percent.

Take action: Eating fewer calories is pretty straightforward when you follow three guiding principles. First, stick with a primarily plant-based diet (fruits, vegetables, whole grains, beans, nuts, and heart-healthy fats, like olive oil). Second, limit processed foods (such as frozen meals, deli meats, and refined carbohydrates, including pastries and white bread), which contain lots of empty calories in the form of sugar and unhealthy fats (not to mention a lot of salt).

If you follow these two guidelines, youll automatically be doing a third thing that is linked to reduced calorie intake: eating more low-caloriedense foods. High-caloriedense foods (like full-fat cheese and red meat) pack more calories ounce for ounce than low-caloriedense ones (like vegetables, fresh fruits, and whole-grain cereal). According to a study published in the journal Appetite, eating a low-caloriedense diet (by decreasing fat, eating more produce, or adding water to recipes) helped people consume 230 to 396 fewer calories a day. With these strategies, youll also be eating foods that are higher in fiber, so youll stay satisfied, says Donald D. Hensrud, M.D., the chair of preventive medicine at the Mayo Clinic in Rochester, Minnesota. If youre still not dropping weight, consider using an app, such as Lose It!, to track your calories. That way, youll be able to see what youre consuming and where the calories are coming from.

Focus on diet: Its true that exercise can give you an immediate surge of energy, but smart eating throughout the day will fuel you with a steadier supply. With proper nutrition and well-timed meals, youll keep your blood sugar balanced. This is important, since blood sugar spikes and drops are a leading cause of energy fluctuations, says Shawn M. Talbott, Ph.D., a nutritional biochemist in Salt Lake City and the author of The Secret of Vigor ($15, amazon.com). Youll also help to balance your brains neurotransmitters, which are chemical substances (including serotonin, dopamine, and norepinephrine) that keep your mood up and therefore your energy from plummeting.

Take action: To maintain an even blood-sugar level, eat five to six times a day, or about once every three hours. In addition to your main meals, fit in two to three 200-calorie snacks. Ideal snacks contain lean protein, healthy fats, and complex carbohydratesfor instance, yogurt with granola, an apple with low-fat cheese, or peanut butter on crackers with a banana. Frequent eating can also help to reduce feelings of anxiety and depression (both of which can influence energy), since low blood sugar can increase your level of the stress hormone cortisol.

Another way to stave off fatigue is to load your diet with foods rich in flavonoids, like blueberries, blackberries, and acai juice. Our research shows that flavonoids interact with receptors in the brain that lessen the perception of tiredness. So while theyre not necessarily energy-boosting, they are fatigue-reducing, says Talbott. About half a cup of blueberries will do the trick. Another easy strategy? Drink water throughout the day. The sluggish feeling that you get late in the afternoon, which then drives you to the vending machine, is often your body telling you that its low in fluid, says Talbott. The best gauge of hydration is the color of your urine, which should be almost clear if youre well hydrated. Keep a bottle of water nearby and sip it all day, and drink a large glass of water with every meal or snack.

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Real Simple: Diet or Exercise?

It's not what you eat. It's when and what you eat. It's not how well you exercise. It's when and how well you exercise. Description of the Problem

So-called "sleep disorders" such as jet lag and narcolepsy destroy the circadian rhythms. For normal people, the disturbance is temporary. If you take care, the body's natural clock eventually gets back on track. Unfortunately for narcoleptics, the disturbance can be chronic.

Hypothalamus. Narcoleptics don't have the normal regulatory functions of the hypothalamus. This structure resides above the brain stem, at the base of the brain. The hypothalamus controls time-related body functions such as body temperature, thirst, hunger, and wakefulness. Even sex drive comes under the jurisdiction of this peanut-size region of the brain.

Not sleep disorders. Jet lag and narcolepsy aren't really sleep disorders. Since the hypothalamus serves an overall regulatory function, throwing it out of kilter can cause many problems. Only some of these problems relate to sleep. Fact: Sleep and wakefulness aren't as distinct from one another as we once thought.

Symptoms. At right are symptoms that we've observed in narcoleptics. (Fortunately, not all symptoms occur at the same time.) Many of the same symptoms are common in normal individuals with jet lag, flu, or hangover. While these three disorders aren't equivalent, they share a time-shift or phase-lag component. That is, they all upset the body's circadian clock.

Phase lag. In the case of flu, a virus causes the main damage. Yet while fighting the virus, the body is likely to stop tracking its normal dayparts. As with narcolepsy, when timekeeping goes awry, the disorder takes on a phasal dimension. So many aspects of our existence depend on synchronization with daily internal schedules: For example, sleep-wake cycles, hunger, regular bowel movements, body temperature and more. After some malady upsets the circadian clock, the clock loses sync. The whole body falls out of homeostasis. Normal day and night routines might proceed, but they lose coordination, or occur at inappropriate times. We mentioned four examples of phase-lag disorders. Many other common ailments might also reset the clock. For example, perimenopause, including dizziness, nausea, indigestion and food craving.

The Wakeup Diet is the first program that deals with narcolepsy's chronobiology. Like diets by Drs. Charles Ehret1 and Sidney Baker2, the Wakeup Diet can also relieve jet lag. The Wakeup Diet has three goals...

The idea behind the program is this: The subconscious brain programs sleep, hunger and activity level. This internal program isn't set in stone. Instead, it's merely a default. You can alter the program by systematically varying resting, eating and exercise behaviors. There are other salient programming methods, such as avoiding certain emotions, including sadness. Now you can build a new program that provides sleep, hunger and activity level matching behaviors of everybody else. This program, the Wakeup Diet, also tends to synchronize the internal organs and the immune system to one another. Result: Homeostasis. A stronger, more healthy, better performing body and mind. Athletes in training follow a parallel method. They demonstrate what excellent results are possible.

Timed diet and exercise are the two main parts of the Wakeup Diet. Followers practice both every day. By itself, neither component works adequately. Unregulated phasal disorders are too powerful for a half-baked approach. On the other hand, the body responds to strong, chronobiological cues. A properly timed diet plus exercise produce satisfing results.

The element of timing makes this program unique. Each part of the program follows a fixed schedule that repeats every day. That is, the time of day (daypart) determines activity level and eating behavior. Timing of exercise and meals is essential. Without proper timing, good nutrition and exercise alone are ineffective. Sleep times and sleep duration must also adhere to the schedule.

No temporary fixes. The program is strategic and not tactical. For this reason, the Wakeup Diet forbids temporary "fixes," such as snacking to "increase the blood sugar." The cost of temporary "fixes" is sleep or cataplexy attacks. Avoiding such fixes drives the body toward stable performance. Here are some examples of forbidden substances and behaviors...

1. Dr. Charles F. Ehret & Lynne Waller Scanlon. Overcoming Jet Lag. (New York: Berkley Books, 1983).

2. Sidney MacDonald Baker, M.D. The Circadian Prescription. (New York: G.P. Putnam's Sons, 2000).

Follow this link:
Wakeup Diet: Diet & exercise therapy for narcolepsy & jet ...

Exercise is an important part of any diet plan and it doesnt matter so much what exercises are done as long as the dieter is getting their heart rate up and moving.

Furthermore, one doesnt have to join an expensive gym or hire a personal trainer to get results. There are many great exercises that can be done in the privacy of the dieters home with very little or any equipment required.

Weve compiled some good exercise videos that target some core areas and all of these exercises can be done outside the gym.

These Videos are courtesy of Diet.com and they have an extensive exercise video collection available for free on YouTube.com

PINK Method : A DVD and Nutrition plan made just for women.

The Tracy Anderson Method. An exercise based diet that helps you achieve a dancers body.

Beginner Runners Diet Run Your Butt Off! is a beginner runners diet that provides dietary advice and outlines a progressive running program designed for beginners that can help you to lose ten to twelve pounds within twelve weeks.

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Exercise Videos - Expert Diet Plan Reviews

What to include and what to avoid in your menopause diet. Research shows that what women eat can either reduce or exacerbate most menopausal symptoms.

One of the most distressing symptoms of menopause is weight gain. Did you know that six small healthy meals per day can be the secret to maintaining weight control? Only some women can manage this, however, but it is worth trying. If you cant maintain it and have a problem defining small, revert back to three meals per day with smaller portions than those you are used to.

Whilst HRT and natural therapies can help with symptoms of menopause, diet and exercise can go a long way to winning the battle, in fact women who follow a healthy diet and exercise may deal far better with menopause and protect themselves against diseases such as heart disease.

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Here is a quick reminder of the importance of maintaining a healthy Body Mass Index (BMI)

If your BMI is less than 18.4 you are underweight for your height. If your BMI is between 18.5 and 24.9 you are an ideal weight for your height. If your BMI is between 25 and 29.9 you are overweight for your height. If your BMI is between 30 and 39.9 you are obese. If your BMI is over 40 you are very obese.

A BMI of 25 or higher can be associated with an increased risk of heart disease. Losing 10-15 pounds can help to lower blood pressure and reduce your risk of diabetes.

If your BMI is over 30, you need to take immediate action to change your lifestyle in order to lose weight.

Weight distribution is also very important, your waist (just above your naval) should measure below 35 inches.

Research has found that menopausal women who follow a mediterranean diet including whole grain pasta and healthy fats cut their risk of hot flushes and night sweats by about 20%.

Menopausal women who eat diets high in sugar and saturated trans-fats increase their risk by 23%.

Research has shown that trans fats increase bad cholesterol and decrease good cholesterol too much can also have an effect on memory loss and concentration difficulties both of which are well known menopause symptoms.

Your menopause diet needs to contain a variety of foods to ensure that you get all the nutrients (vitamins and minerals) that you need.

FACT If you take in fewer calories than your burn for a long period of time you will lose weight.

Low glycemic carbs whole grain breads, cereals, pasta, all promote energy.

Plant based foods (phytoestrogens) work in the body like a weak form of estrogen and may help to relieve symptoms such as hot flushes and night sweats although research into this remains contradictory soy. linseeds, flaxseed, pumpkin seeds, sesame seeds, celery, rhubarb, green beans.

Consuming four tablespoons of ground flaxseed daily, 2 in the morning and 2 at night may decrease your frequency of hot flushes. Flaxseeds are packed with lignan. Many leading nutritionists think that the combination of fibre, essential fatty acids, protein and lignan help with inflammation and ward off potential heart problems.

Calcium (vital for bone health) found in dairy products, fish with bones, broccoli and legumes.

Iron found in red meat (lean), poultry, fish, eggs, leafy vegetables, nuts and enriched grain produce.

Protein found in meat, dairy products, nuts, beans and lentils. As we age we need enough protein as it plays a vital role in helping your body recover from illness, infections and surgery. Protein helps to constantly build cells so that your body can stay young and maintain a healthy weight

Fibre found in whole grain produce, broccoli, cereals, pasta, rice, fresh fruit and vegetables.

Fruit and vegetables 5 portions per day.

8 glasses of water per day is the recommended requirement for healthy adults.

Omega 3 fatty acids include essential fatty acids that are critical to your health, good food sources include cold-water fish, flaxseed, soy and walnuts.

Flaxseed is a good menopause diet food Low-fat dairy products Soy products such as soy milk and tofu Seeds such as linseeds, flaxseed Oily fish such as salmon, sardines Vegetables Olive oil, canola oil Fruit Wholegrain cereals, pasta and rice Wholegrain bread Nuts Legumes (beans and lentils) Eggs, fish and lean meat Green tea, herbal tea Water

Dr Sarah Brewer is the author of a book entitled Menopause Diet: How to Eat to Beat Hot Flashes. Dr Brewer is one of the few doctors who is also a Registered Nutritionist and a Registered Nutritional Therapist. She explains how certain foods can help with menopause symptoms. All of Dr Brewers advice is evidence-based. You can read my personal review of Menopause Diet: How to Eat to Beat Hot Flashes here.

Processed foods refined carbs such as white bread, rice, pasta and potatoes release glucose into the bloodstream quickly which can lead to high-low mood swings, weight gain, obesity, insulin resistance, fatigue and many other diet related diseases.

Reduce foods high in saturated fat fatty meats, whole milk, ice cream, cheese. (Limit saturated fat to less than 7% of your total daily calories as these raise cholesterol and increase your risk of heart disease).

Reduce foods high in trans fats vegetable oils, baked produce, some margarines, cakes, pizza etc (Fat should provide 25% 35% or less of your total daily calories).

Use sugar and salt in moderation too much sodium is linked to high blood pressure. Salt and processed carbohydrates will make you retain water which will give you that menopause bloating feeling.

Avoid foods containing high levels of nitrates found in smoked produce, salt-cured produce and charbroiled foods. (High levels of nitrates have been linked to cancer)

Alcohol consumption women should limit alcohol to one or fewer drinks per day. As well as increasing hot flushes, alcohol also affects your sleep, mood and weight. Heavy consumption can also lead to osteoporosis as alcohol prevents cells from building new bone. Trigger Foods to Avoid in your Menopause Diet

If you are experiencing hot flushes, avoiding certain trigger foods and beverages may help, such as:-

Spicy foods Caffeine Alcohol Tea Dark chocolate

Try decaffeinated coffee instead and herbal teas.

(If you suffer from Celiac Disease or have a gluten sensitivity you will need to obtain dietary advice from your healthcare professional).

If you are not already eating 6 small meals a day containing healthy foods, now is the time to start. Eating the right diet little and often will help to banish cravings by keeping your blood sugar and hormones levels in check throughout the day.

Dont forget to treat yourself now and again!

You will find more valuable nutritional information and advice here.

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Sources:

Diet, nutrition and the menopause. Retrieved on 16 September 2015 from http://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/ Meltzer Warren, R. MS. RD. 8 Diet Changes Women Must Make After 40. Retrieved on 16 September 2015 from http://www.health.com/health/gallery/0,,20404740,00.html Menopause. Retrieved on 16 September 2015 from http://www.nutrition.org.uk/healthyliving/lifestages/menopause.html

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Menopause Diet, Nutritional Facts

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Diet & Exercise | CarolWrightGifts.com

Remember the beneficial effects of healthy diet and regular exercise. Women who exercise and follow a healthy diet cope better with menopausal changes and also help protect themselves against other diseases such as heart disease and osteoporosis.

A healthy diet should include 5 portions of fruit/vegetables per day. Try to include unrefined foods as much as possible, rather than refined convenience foods. Take high fat and sugar containing foods in moderation and dont take too much caffeine or alcohol. Being overweight has been shown to worsen flushes and increases the risk of heart disease and diabetes. Losing weight has been shown to reduce the risk of breast cancer (see news item). Try to maintain a healthy Body Mass Index (BMI). Excess caffeine and alcohol not only worsen flushes but also increase the risk of osteoporosis.

Exercise We should all make exercise a priority and build it into our daily routine. Regular exercise not only helps with weight loss but also reduces flushes (SEE AlSO: Menopause News - exercise is good), reduces the risk of heart disease and weight bearing exercise reduces the risk of osteoporosis. Increasing exercise has also been shown to reduce the risk of breast cancer (see news items from 2006 and 2010). Many women join a gym for the first time in their 50s, which works for some but you dont have to - brisk walking is a great form of exercise and is free!

Smoking Women who smoke have an earlier menopause than non-smokers, have worse flushes and often don't respond as well to tablet form of HRT. Its never too late to stop smoking!

Use this time in your life to start living a better healthier life.

Vitamins and minerals

Most women taking a healthy well balanced diet obtain sufficient vitamins and minerals required and do not need to take supplements. However many women nowadays have hectic lifestyles and do not always get everything they need from their diets on a daily basis, this is especially true when women are trying to lose weight, perhaps avoiding some essentials in their diets. Some vegetarians can also be at risk of not obtaining enough nutrients in their diets. Some of our Western World diets are deficient in some minerals not just because we do not eat the right foods, but also because the food growing techniques mean that the food may not be as good quality as it used to be.

VITAMINS

Vitamin A is needed for a healthy immune system but a lack of it is unlikely to affect most healthy menopausal women. However it is one of the Vitamins that can be harmful in excess doses especially in women of childbearing age

Vitamin B group. Most women following a Western diet are unlikely to be deficient in this group of Vitamins as they are added to flour (fortified). Certain B vitamins are more likely to be difficult to obtain from dietary sources, such as Vitamin B5 and Vitamin B6 (pyridoxine). Supplementation of vitamin B6 has been recommended for women who suffer from Premenstrual syndrome. Vitamin B6 may have a role in the prevention of heart disease by lowering harmful homocysteine levels, which are associated with heart disease, stroke, osteoporosis and Alzheimers disease.

Vitamin C. Deficiency of Vitamin C is unlikely in a balanced diet containing fruit and vegetables. It is more likely in smokers and those not eating fresh produce. Some believe that it can fight off colds and flu in high doses. It works as an anti-oxidant.

Vitamin D. Vitamin D is required to maintain bone health. It helps the body absorb calcium and is made in the skin due to sunlight action. Lack of sunlight due to poor climate, people being housebound, or being covered up when outside, often leads to lack of vitamin D, particularly in the elderly. Dietary sources include oily fish, dairy products and margarine and 2 main course portions of oily fish per week are recommended.

Vitamin E may have a protective effect against heart disease and supplementation is recommended. It has been found to reduce the number of non-fatal heart attacks, but not fatal ones. A dose of 400-800 iu is suggested. Some women find that high dose Vitamin E helps with night flushes. It is also known for its beneficial effects on skin and hair.

MINERALS

Calcium. During the menopause, an adequate daily calcium intake is especially important to help protect and maintain bone density as bone loss accelerates. See below for recommended intakes at different stages of life and calcium content in foods. Supplements of Calcium and Vitamin D can be taken if the recommended amount is not achieved but the body copes best with a dietary source of calcium.

Calcium calculator. You can find a daily dietary calcium calculator here and see more information below about dietary calcium.

Phosphorus is a necessary nutrient and typical diets are unlikely to be deficient.

Magnesium supplements of at least 250 mg per day may help prevent bone loss. Lack of it has a possible role inpremenstrual syndromeand ME.

Iron deficiency is relatively common in women still having periods, vegetarians and pregnant women. It is not recommended to take excess supplements of iron unless the deficiency is proven.

Zinc helps with skin repair and damage and also promotes a healthy immune system. The dose should be small to prevent any overdose of the substance. Copper supplements should be taken along with the zinc.

Copper. Small doses of copper can possibly prevent bone loss.

Manganese. A highly processed diet of convenience food could result in low levels of manganese intake. Iron and manganese are best taken together.

Selenium. Supplements of selenium have been associated with a reduction in cancers. Higher amounts of selenium than are available in the diet may be necessary for this protective effect.

Taking a balanced, healthy diet will provide the vitamins and minerals required and is the best way to stay healthy but some women choose to take a supplement, of which many are available.

Why do we need calcium?

calcium is a nutrient that we know has an important role to play in the maintenance of bone health. This Information Sheet contains a selection of calcium rich foods, which, as part of a well balanced diet, may contribute towards an adequate intake.

How much calcium do I need?

The Governments Committee on the Medical Aspects of Food and Nutrition Policy (COMA), now replaced by the Scientific Advisory Committee on Nutrition, sets recommended levels for nutrient intake (Reference Nutrient Intakes) for the UK population. The lower reference nutrient intake (LRNI) for calcium is 400 mg and the RNI is 700 mg for adults. This means that your calcium intake must be over 400 mg and it is recommended that your intake be above 700 mg to be compatible with bone health in the normal population, as based on current evidence. There is inconclusive evidence that more calcium may be needed but further research is necessary.

If you have been diagnosed with osteoporosis, you may need to boost your calcium levels to approximately 1200 mg for adults and consequently may be given a calcium supplement with your treatment. In the trials that have shown bisphosphonates to reduce fractures, the calcium supplementation used was 500 - 1000 mg. Therefore, extra calcium may be taken as part of the diet or as a supplement but the upper limit must not be exceeded.

Can I have too much calcium?

It is recommended that you do not exceed more than 2000 - 2500 mg of calcium a day. Exceeding the upper limit of 2000 - 2500 mg calcium could lead to medical problems including milk alkali syndrome (a high level of calcium in the blood) and may interfere with the absorption of other minerals such as iron.

Does it matter if I do not meet the exact daily amount?

It is important to remember that calcium intake should be looked at over a period of monthly intake rather than daily. A low calcium intake on one day, when most days you achieve more, will not have a detrimental effect on your bone density.

Do I need to supplement my diet with any other nutrients?

Other nutrients and minerals are also important but a well balanced, mixed diet including fresh fruit, vegetables, adequate protein and carbohydrate foods should contain sufficient amounts of the necessary nutrients. Some individuals may feel that they are not obtaining the calcium they need from their diet and there is no way that this can realistically be achieved. In such cases, supplemental calcium may be useful. Your local pharmacist is often an excellent source of information on over the counter products. There is evidence that older people can benefit from supplemental calcium and vitamin D and this is a useful treatment for osteoporosis in this age group.

What else can affect my risk of osteoporosis?

Dietary issues are just one of a variety of important components, which together, can influence an individuals osteoporosis risk. These include exercise levels, hormonal status, corticosteroid use, body stature, strong family history and previous minimal trauma fracture.

General advice to anyone who wishes to minimise the effects of osteoporosis includes taking a well balanced, calcium rich diet, avoiding smoking or excessive alcohol intake and taking regular weight bearing exercise.

Further details on diet and bone health can be obtained in a booklet available from the National Osteoporosis Society, Camerton, Bath BA2 0PJ Telephone number 01761 471771. Website: http://www.nos.org.uk

Food

Quantity

Mg of calcium

Food

Quantity

Mg of calcium

* may be calcium enriched ** different products vary considerably

Please note, the calcium contents (with the exception of milk and bread), have been calculated per 100 g and are therefore not portion size. This has been done to make comparisons between various foods easier.

Ref: Information provided courtesy of The Royal Society of Chemistry, Ministry of Agriculture, Fisheries & Food publication "The Composition of Foods" 1992.

Reproduced with permission from National Osteoporosis Society

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diet and exercise - WebMD

CAM & Life Style > Diet & Exercise

Last update: 08/04/2015

Diet Topics General Guidelines to Support Good Health and Fitness | Exercise and Fitness Resources | Research News Treatment-specific: Diet for Immune Suppressed | Fighting Nausea Tips | Nausea Shopping Guide | Resources Is it likely that a change in diet can have a treatment effect?

See also Exercise Topics below

MYTHS

Can diet influence the progression of lymphomas?

Unfortunately, there is no evidence from animal or human studies that dietary changes are likely to change the growth and survival of lymphoma cells -- which are driven to grow and survive because of mutations in the DNA of the abnormalcells.

Can diet influence the low blood counts that are caused by lymphomas ?

A healthful diet will provide the building blocks for the immune system to "build" new blood cells - but only if the underlying cause of the low counts is address by therapy.

Can diet affect other cancers?

Yes, for some cancers, diet appears to have some influence on the growth rate, such as fats on prostate cancer cells, but this is specific to the type of cancer cell.

See for example: Webmd.com, which dispels the myth that conventional medicine will not provide such information when there is evidence to support it.

The general dietary guidelines on this page do not take into account individual needs and sensitivities. Please consult with a qualified medical professional.

A healthful diet and being physically active can help the cancer patient achieve a better quality of life and combat the side effects of treatment.Many cancer patients feel that taking steps to optimize their survival chances is empowering, and provides a valuable sense of control.

Your dietary needs can change depending on your health status and other factors. For example, you may need a special type of diet to help build up strength and recover from treatment; or, you may have trouble eating while receiving chemotherapy. It's essential that your diet contains a balance of nutrients that promotes the health and and provides the nutrients needed to maintain or restore good health. Ideally, you should consult a nutritional expert who has the information about your specific health, diagnosis, and treatment at hand.

Evidence suggests that life style and diet can influence the risk of developing some types of cancers. Therefore, it seems reasonable for the cancer patient, who is particularly susceptible to developing secondary cancers to eat well and remain active - to promote general health.

It's important to distinguish between diet as a risk factor for lymphomas, versus diet as a therapeutic factor.

While some dietary factors are associated with a modest increased risk of lymphoma (such as red meats), restricting red meats will not influence the growth rate of an existing lymphoma.

Similarly, if you stop smoking, a lung cancer that is caused by smoking cancer is not expected to go away.

External factors more likely to influence the growth of lymphoma cells would be antigens (something that doesn't belong in your body), such as virus, bacteria, auto-immunity ... a chronic antigen stimulus, that would be impossible with current technologies to identify, and could be unique to each person.

The growth rate of lymphomas is also determined by the genetic defects within the abnormal cells, which can vary even within the same diagnostic subtype .. which might account for why one indolent lymphoma never needs treatment, and another needs frequent therapy.

Anyhow, if in future a dietary practice is found to limit the growth of lymphomas it will be big news ... something everyone will be made aware of.

Excerpt from report:

Survivors should ask their health care provider for a referral to see an RD, preferably an RD who is also a CSO, if they experience nutrition-related challenges.

Consuming enough calories to prevent additional weight loss for survivors at risk of unintentional weight loss, such as those who are already malnourished or those who receive anticancer treatments affecting the gastrointestinal tract

Nutritional assessment for survivors should begin as soon after diagnosis as possible and should take into consideration treatment goals (curative, control, or palliation) while focusing on

current nutritional status and anticipated nutrition-related symptoms

During active cancer treatment, the overall goals of nutritional care for survivors should be to

prevent or resolve nutrient deficiencies, achieve or maintain a healthy weight, preserve lean body mass, minimize nutrition-related side effects, and maximize quality of life.

For survivors experiencing anorexia (low body weight) or early satiety, and who are at risk of becoming underweight,

consuming smaller, more frequent meals with minimal liquids consumed during meals can help to increase food intake.

Liquids can and should be consumed in between meals to avoid dehydration.

For survivors who cannot meet their nutritional needs through foods alone, fortified, commercially prepared or homemade nutrient-dense beverages or foods can improve the intake of energy and nutrients.

For survivors who are unable to meet their nutritional needs through above measures and who are at risk of becoming malnourished, other means of nutritional support may be needed, such as

pharmacotherapy using appetite stimulants, enteral nutrition via tube feeding, or intravenous parenteral nutrition.

With compelling evidence against the use of select supplements in certain oncology populations, health care professionals and survivors need to proceed with caution.25

If interested in supplementation, individuals should - first assess whether they are nutrient deficient, - avoid ingesting supplements that exceed more than 100% of the Daily Value, and - consider limiting dietary supplement use to therapeutic interventions for chronic conditions such as osteoporosis and macular degeneration, for which scientific evidence supports the likelihood of benefits and low risk of harm.

An increasing number of studies have examined the therapeutic value of exercise during primary cancer treatment.26, 27

Existing evidence strongly suggests that exercise is not only safe and feasible during cancer treatment, but that it can also improve physical functioning, fatigue, and multiple aspects of quality of life

Persons receiving chemotherapy and/or radiation therapy who are already on an exercise program

may need to exercise at a lower intensity and/or for a shorter duration during their treatment, but the principal goal should be to maintain activity as much as possible.

Some clinicians advise certain survivors to wait to determine their extent of side effects with chemotherapy before beginning an exercise program.

For those who were sedentary before diagnosis,

low-intensity activities such as stretching and brief, slow walks should be adopted and slowly advanced.

For older individuals and those with bone metastases or osteoporosis, or significant impairments such as arthritis or peripheral neuropathy, careful attention should be given to balance and safety to reduce the risk of falls and injuries.

Adequate protein intake is essential during all stages of cancer treatment, recovery, long-term survival, and living with advanced disease.

The best choices to meet protein needs are foods that are also low in saturated fat (eg, fish, lean meat, skinless poultry, eggs, nonfat and low-fat dairy products, nuts, seeds, and legumes).

High sugar intake has not been shown to increase the risk or progression of cancer.

However, sugars (including honey, raw sugar, brown sugar, high-fructose corn syrup, and molasses) and beverages that are major sources of these sugars (such as soft drinks and many fruit-flavored drinks) add substantial amounts of calories to the diet and thus can promote weight gain.

In addition, most foods that are high in added sugar do not contribute many nutrients to the diet and often replace more nutritious food choices. Therefore, limiting the consumption of products with added sugar is recommended.

Evidence from both observational studies and clinical trials suggests that dietary supplements are not likely to improve prognosis or overall survival after the diagnosis of cancer, and may actually increase mortality.

Before supplements are prescribed or taken, all attempts should be made to obtain needed nutrients through dietary sources

Supplements should be considered only if a nutrient deficiency is either biochemically (eg, low plasma vitamin D levels, B12 deficiency) or clinically (eg, low bone density) demonstrated.

Supplements should be considered if nutrient intakes fall persistently below two-thirds of the recommended intake levels.

Such a determination should be made by a registered dietitian, who is most qualified to assess the nutrient adequacy of the diet, especially in view of emerging data suggesting that higher nutrient intakes, especially through sources other than foods, may be harmful rather than helpful.

Food safety is of special concern for cancer survivors, especially during episodes of treatment-related immune-suppression that can occur with certain cancer treatment regimens.

Survivors can become susceptible to developing infections due to treatment-induced leukopenia and neutropenia (low blood counts).

During any immunosuppressive cancer treatment, survivors should take extra precautions to prevent infection, and they should be particularly careful to avoid eating foods that may contain unsafe levels of pathogenic microorganisms.

Wash hands with soap and water thoroughly before eating.

Keep all aspects of food preparation clean, including washing hands before food preparation and washing fruits and vegetables thoroughly.

Use special care in handling raw meats, fish, poultry, and eggs.

Thoroughly clean all utensils, countertops, cutting boards, and sponges that have contact with raw meat; keep raw meats and ready-to-eat foods separate.

Cook to proper temperatures; meats, poultry, and seafood should be thoroughly cooked and beverages (milk and juices) should be pasteurized. Use a food thermometer to check internal temperatures of meats before serving.

Store foods promptly at low temperatures (below 40F) to minimize bacterial growth.

When eating in restaurants, avoid foods that may have potential bacterial contamination such as items from salad bars; sushi; or raw or undercooked meat, fish, shellfish, poultry, and eggs.

Avoid raw honey, milk, and unpasteurized fruit juice, and choose pasteurized versions instead.

If there is any question or concern about water purity (eg, well water), it can be checked for bacterial content by contacting your local public health department.

Questions and issues for your doctor or nutritionist:

How can I prepare food so that it's safe to eat when I'm immune compromised?

How can I know if I am digesting my foods properly? (bloating, diarrhea, constipation, leaky gut, etc.)

What types of exercise can I safely do, and how often?

Is it okay to do strenuous exercise routines?

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A home-based diet and exercise program reduced the rate of functional decline in a study of more than 600 overweight and older cancer survivors, according to a report in the May 13 issue of JAMA.

"Exercise appears to have some benefit in the management of fatigue both during and after cancer treatment," the reviewers conclude. "Therefore it should be considered as one component of the management strategy for fatigue that may include a range of other interventions and education. . . . Further work is necessary to determine the most effective parameters of exercise for fatigue management including the types of exercise (aerobic and resistance), mode of exercise, frequency and length of sessions, and intensity of exercise carried out."

Dr. Lim said, "Perhaps it is also important what treatment you administer or what they have, but if they are of good health they will do well, and if they are of poor health no matter what you do, it seems that they will not do well."

Although this is about exercise during breast cancer treatment, thought it interesting -have known several breast cancer pts who were treated with Cytoxan and adriamycin-( 79% of pts in this study)-- so, some overlap with some of the chemos used for NHL

Many abstracts on cancer prevention

Now, theres a misleading headline if ever I saw one - do they mean that fish oil is too chicken to put up its dukes against a cowardly band of sneering, narcissistic cancer cells? Is fish oil destined to join its comrade laetrile on the ash heap of ineffective cancer treatments?

"Depression has a lot of trouble finding a moving target, it's outstanding at hitting a stationary one." ~ Dr. Himle

TOPIC SEARCH: PubMed

There is mounting evidence that exercise should become a routine part of cancer care. An appropriate exercise program can help to improve our general health, fitness and, quality of life - helping to combat fatigue and depression.

Taking part in regular exercise can also alert us to changes in our performance level that can help to guide our care. Improved fitness and general health that comes with adopting a healthful diet and exercise program is also associated with improved outcomes among cancer survivors.

"During chemotherapy, patients in the exercise group did not have any change in fatigue level, while the non-exercise group showed a significant increase in fatigue. The non-exercise group also had less vigor and higher somatization scores."

"These studies suggest that fatigue levels correlate with sleep difficulties and that walking as little as 12 minutes per day can significantly improve sleep and decrease fatigue and anxiety. I have attached several abstracts that summarize some of the recent research on the value of exercise during chemotherapy. Many therapists recommend a moderate exercise program along with good skin care and compression as part of the comprehensive management of lymphedema."

Continue reading here:
Diet & Exercise - Lymphomation

By Michele Silence, MA

A recent study found that smoking hampers physical fitness (even in young, fit people) and smokers seem to have lower physical endurance than nonsmokers1. Even when smokers want to get fit, the task isnt always easy. Cigarettes push blood pressure up, increase the heart rate and make coughing and choking a real problem.

In essence, youre poisoning your body with the cigarettes yet expect the same stressed organs to work hard during exercise. This puts a double strain on your heart, blood vessels, pulse, and blood pressure, as well as diminishes the oxygen levels in the blood.

Both exercise and smoking affect the same organ systems, but in opposite ways. While smoking decreases lung capacity, exercise increases it. In addition, as smoking increases your risk of having a heart attack, exercise decreases it. And then theres the issue of phlegmsmoking produces phlegm (which congests the lungs), while exercise breaks it up and rebuilds the lungs.

For more information on the effect of smoking when working out see the following article from TheDietChannel: Cigarettes: Will a couple per week affect your workout?

If youre a smoker who is ready to start exercising but not quite ready to quit smoking, think about some of the following health benefits of quitting2:

So, the good news is that you can start reaping health benefits the moment you take that last puff. Think about you can gainbeing able to breath fully again; enjoying the taste and smells around you, having a vibrant skin tone; and having more fun with your exercise program. Once you feel the difference, youll wonder why you didnt stop sooner. Do it today, its a choice you wont regret.

For more information on quitting smoking and avoiding weight gain see the following article from TheDietChannel: Smoking Cessation and Weight Gain: How to Quit Smoking and Avoid Gaining Weight.

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Why Smoking & Exercise Don't Mix | The Diet Channel