All posts in Weight loss

Inflammation & Food Allergies

By Dr. Jeffrey Tucker
Everyone is talking about the detrimental effects of low-grade systemic inflammation. Inflammation is involved in a variety of conditions from neurological to degenerative conditions, and is considered a risk factor for cardiovascular disease.

Low-grade systemic inflammation can be measured easily with the inflammatory biomarker called ‘highly sensitive C-reactive protein’ (hs-CRP). This is the same marker used as a cardiovascular risk factor, and is an inexpensive blood test that you can ask your Doctor for.

Inflammation is important and appropriate to produce an effective immune response when needed to eliminate pathogens and illness. But chronic low grade systemic inflammation is tissue-destructive, and cardiovascular tissue, joint tissue and muscle tissue is no exception.

Men with the highest level of C-reactive protein (CRP) showed in a study to have three times the incidence of myocardial infarction and two times the incidence of ischemic stroke when compared with men having the lowest level.

Low grade inflammation causing joint aches & pains, as well as difficulty losing weight may be due to the fact that you are eating foods that you’re allergic to! Food allergies that you are unaware of can also be responsible for a number of health issues including gas, bloat, fatigue, rashes, irritable bowel type symptoms and migraine headaches. When chronic pain patients come see me, I am very interested to hear about there responses to certain foods.

Patients who struggle with trying to lose extra weight may have food allergies as well.

One of the most allergic foods and therefore a high inflammation producer is dairy. Many patients are sensitive to dairy and don’t know it. Even those on a low carb diet, which I strongly advocate, may have switched to eating more dairy. You may need to perform a trial of cutting out cow’s milk, cheeses, and dairy products altogether to see how you feel.

There are seven foods responsible for almost all food allergies — wheat, peanuts, other tree nuts like walnuts, fish/shellfish, soybeans, eggs, and cow’s milk. For most of my clients, I usually start with limiting eating wheat and cow’s milk dairy. Why? Through years of clinical practice, I have found that wheat and dairy are usually the most problematic. Avoid breads, crackers, cereals, and chips that contain wheat. You can try goat and sheep’s milk dairy products. I find that food allergies and the excess inflammation in patients body contributes to weight gain, joint aches & chronic pains.

I don’t want you to feel hungry but I want you to have a food plan to promote your optimal health. I recommend medical foods called the UltraInflamX shake to help reduce inflammation in the body. to order.
Kagan RS (February 2003). Environ. Health Perspect. 111; (2): 223–5.
Zar S, et al. (July 2005). Scand. J. Gastroenterol. 40 (7): 800–7.
Arroyave-Hernandez CM, et al. Rev Alerg Mex. 2007 Sept-Oct; 54(4):162-8.


Did You Know That I Perform Body Fat Analysis?

A critical question I often get is: how much should I weight? What should my body fat be? The appropriate weight for each individual may vary. What’s the best way to achieve fat loss?
I tackle these questions everyday in the office. I draw on my 27 years experience at helping people lose weight and on new sports scientific findings into optimal weight loss techniques for both men and women. I look at the relationship between body fat, exercise, stress, diet, supplements and performance. I help clients identify complicating factors to weight loss and performance enhancement, because it is not enough just to say that the more you workout, the thinner you get, the better you feel. If only it were that easy…
I love to see body fat content decrease when I work with clients. The test I perform to measure body fat is called BIA (Bioelectrical Impedance Analysis). I have a machine that tells us how much body fat you have and how much lean muscle mass you have. It also tells me the number of calories you burn a day, as well as your water content amounts. Fat stores account for about 15-18% of total body weight in normal young men, and in young women the figure is about 25-30%.
Our fat stores are important and the fat cells play many key roles. As well as acting as a reserve of energy that can be called upon at times of need, fat is important in the structure of tissues, in hormone metabolism, and in providing a cushion that protects other tissues. Moreover, there’s good evidence that the immune system is impaired when body fat stores are too low. A reduced ability to fight infections means more interruptions to training and more chance of being sick on race day.
Let me help you identify strategies you can safely use to control weight and body fat, come into the office for your easy to perform body composition analysis.



The following are some additional breakfast/snack options you may use to design your own dietary program.
Breakfast Suggestions
(275-325 calories)
Omelet made with 3 egg whites, 1 whole egg, and unlimited Category 1 vegetables, chopped and cooked with 1 tsp. olive oil
1 slice whole-grain toast
(servings: 1 protein, 1 grain, 1 oil)

¾ cup nonfat or lowfat cottage cheese
2 small fresh peaches
8 walnut or pecan halves, chopped, sprinkled with cinnamon
(servings: 1 protein, 1 fruit, 1 nut)

4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt
1 ½ cups mixed strawberries, blueberries, and raspberries
2 Tbsp. sliced almonds
(servings: 1 fruit, 1 dairy, 1 nut)

½ whole-wheat pita
¼ cup nonfat or lowfat ricotta
1 ½ oz. smoked salmon/lox
Red onion slices
(servings: 1 protein, 1 grain)

1 poached egg
1 slice whole rye bread, toasted
1 half grapefruit
(servings: 1 protein, 1 grain, ½ fruit)

Scramble together 2 oz. tofu, 1/3 cup egg substitute
Category 1 vegetables, chopped; cook with 1 tsp. olive oil
1 Tbsp. Parmesan cheese
3 approved crackers
(servings: 1 protein, 1 grain, 1 oil)

Morning/Afternoon Snack Suggestions
(150-175 calories)
1 egg, hard-boiled
1 medium apple
(servings: ½ protein, 1 fruit)

1 medium pear
10 whole almonds
(servings: 1 fruit, 1 nut)

1 slice whole rye bread, toasted
1 Tbsp. almond butter
(servings: 1 grain, 1 nut)

1 medium carrot
Celery and cucumber sticks, unlimited
¼ cup hummus
(servings: ½ category 2 vegetable, 1 legume)

2 pieces turkey bacon
1 egg, hard-boiled
(servings: 1 protein)

1 small nectarine or peach, sliced
½ cup blueberries
4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt
(servings: 1 fruit, 1 dairy)

Unlimited Category 1 vegetables, raw
1 Tbsp. tahini
3 approved crackers
(servings: 1 nut, 1 grain)


Weight Loss: Find The ‘Why’.

You know you are overweight, maybe even fat. As a kid you were chubby then you became chunky. As a kid you were husky then you became robust. In college you had a good figure, then after a baby you became rotund. Pregnancy made you plump and flabby, and you have been stuck with an extra 10-15 pounds to lose. Whatever the cause, you feel flabby or fat. When you look in the mirror, a little voice inside of you says “I gotta lose weight”. Don’t let your pant size go up, it’s time to get on the scale and find out where you are at. It doesn’t matter if the extra weight crept up on you one fast food lunch at a time or you got so busy you stopped exercising. Right now, you’ve decided; today is your day. How do I start?
Start eating a good diet and exercise.

Create a food plan to finally drop that weight.

Exercise (walking, biking, bands, kettlebells, etc.)

Determine why do you want to lose the weight?

The # 1 medical food product I use to help clients weight loss is the Metagenics UltraMeal shakes. You get more than 10% off for first orders from