Don’ skip breakfast – it will not help you lose weight! Studies show that eating breakfast helps weight loss and is associated with better weight control. An ongoing study of people who have maintained weight loss of at least 30 pounds for more than a year shows that eating breakfast keeps people slimmer (National Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.
What is the link between eating breakfast and weight loss?
When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning — often on high-fat sweets — or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day. Protein foods take longer to digest and will provide sustained energy and keep you feeling full longer.
UltraMeal Protein shakes for breakfast – best choice for weight loss
UltraMeal contains 15 grams of protein and has dietary fiber.
“No time for breakfast” is no excuse
Time is at a premium for most of us. Nevertheless, it pays to make time for what may be the most important meal of the day.
Making a shake takes about 2-3 minutes. I use 2 scoops of UltraMeal powder, added to a glass of water. I use a Latte stirrer that makes it smooth without lumps or clumps. Other nutritious choices to get your day off to a good start:
- 2 scoops of UltraMeal with soy or almond milk
- Add fruit or yogurt to your taste
- Add peanut butter to your taste
If you can’t make a shake, try an UltraMeal bar. They are convenient and satisfy your hunger in a pinch.
Order UltraMeal @ www.DrJeffreyTucker.meta-ehealth.com
I’ve been upset about cholesterol lowering drugs for years. I want what’s best for you. My practice and the techniques I use are based on enhancing the nervous system through more natural alternative therapies. Cholesterol is integral to your cell membranes and is critical for nerve function. Every nerve in the body is covered in fat (cholesterol). Sixty percent of the brain is composed of fat (cholesterol). And cholesterol is vital for the production of sex hormones. Lowering cholesterol levels too much can have a very dangerous effect on brain and nerve function. From everything I read I believe that a healthy cholesterol level is less than 200 mg/dl and greater than 110 mg/dl. Some studies even suggest a cholesterol of 230 mg/dl is healthy. Strive for LDL less than 100 mg/dl; HDL for males – greater than 50 mg/dl, HDL for females greater than 60 mg/dl. I am now actually seeing patients on cholesterol lowering drugs with levels too low. Cholesterol is so important that your body does not rely on food sources alone.
How can you lower cholesterol without the use of statin drugs? These are the most consistent recommendations I have made that get results:
Most people are familiar with garlic as a cholesterol lowering substance. Allicin, the main biologically active ingredient in garlic, along with its associated chemical constituents, have been shown to lower total cholesterol. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.
UltraMeal Plus contains phytosterols – plant extracts that are sterols. These are types of compounds that bind to the bad fat when we eat, and take it out of body. They greatly reduce the production and absorption of bad cholesterol. UltraMeal Plus can be ordered from Metagenics.
Another one of my favorites is niacin, also known as vitamin B3. It has a tremendous efficacy. Niacin can raise HDL – the “good” cholesterol – by 15 to 35 percent, making it the most effective drug available for raising HDL cholesterol. In larger doses, niacin can reverse atherosclerosis by also lowering LDL and triglyceride levels.
Another substance that lowers cholesterol is red yeast rice. But it is not one of my favorites because it is really no different than taking Mevacor (a statin drug), and like other statins, it will interfere with CoEnzymeQ10. So, if you are taking a statin drug, I believe it’s absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.
After several years of educating patients on the paleo diet and seeing the results on lab tests and body composition tests – I still highly recommend the paleo diet – low carb, minimizing fruits to a max of two per day, mostly sticking to only berries in small amounts, multiple servings of non starchy veggies, especially dark leafy greens, eating lots of protein from fish, meat, eggs, and chicken. I especially recommend wild salmon 2-3 times per week, grass fed meat only, a variety of nuts & seeds especially macadamia nuts, walnuts & almonds for snacks. I even want you to eat healthy fats: avocado, coconut butter, use coconut oil for sauteeing, or extra virgin olive oil. I would avoid dairy as much as possible.
In addition I recommend omega 3 fish oils (EPA-DHA 720) daily, liquid CoQ10 (NanoCell Q10), and UltraMeal Plus medical food shakes (www.DrJeffreyTucker.meta-ehealth.com)
Be sure your diet is high in fiber. Eating eight to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Metagenics has a good brand). Soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.2-3
Of course exercise has so many benefits — maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. — if exercise were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don’t be like them. Exercise is the best way to raise your HDL (the “good” cholesterol).
I have patients that are decreasing there overall cholesterol by double digit points in one month by including UltraMeal Plus medical food shakes. UltraMeal Plus contains plant sterols which have benefits in lowering cholesterol. I recommend using UltraMeal Plus as an adjunct to Therapeutic Lifestyle Changes (TLC). If TLC is not enough, then resort to formulas such as Cholarest SC and Lipotain. Insinase alleviates the underlying inflammation that interrupts the signal from the insulin receptor to the glucose transport vesicles to allow glucose into cells.
When I was in chiropractic college the trend was ‘carbo loading’ before an important race or physical event. Now the days of restricting carbs then bingeing on pasta are over. I recommend a steady diet of carbs the week prior to a big race event. Glycogen—what a carbohydrate turns into in the body—fuels your muscles. I still think protein is the most important cast of characters; I don’t let carbs take center stage. However, my usual recommendation of 100-150 grams of carbs daily becomes three to five grams of carbs per day for each pound of your body weight (about 500 grams for a 150-pound marathoner) during the week before the event. I’m not just talking about pasta and rice. Check out my organic food list, and enjoy quality yogurt, fruit, and even chocolate milk for great carb sources. My favorite recommendation is the UltraMeal shakes from Metagenics. These shakes are a balance of carbs & protein. UltraMeal has great flavors and tastes like a treat once you know how to make a delicious shake.
“What’s the best diet for me?” and “Just tell me what to do so I can lose this weight!” These are phrases I hear over and over again from patients who want to shed fat fast. And that’s why I specialize in fitness and eating strategies to help you lose weight. I have helped hundreds of people lose fat and build muscle. The best part: I work as your “Accountability” partner! .
Triglyerides are blood fats and are different from cholesterol. Cambridge University researchers looked at the role of triglycerides, which is produced in the liver and derived from foods such as meat and dairy products.
They did an analysis of 350,000 people from 101 previous studies and found those with higher levels of the blood fat were more likely to have heart disease.
The Lancet medical journal reported that the analysis centred on a specific gene which is known to influence the levels of triglycerides. Those with the variation in the gene which boosted triglyceride levels had an 18% greater risk of heart disease than those that did not.
The findings suggest the blood fat could be causing heart disease in some way. I’ve been saying for years that lowering triglyceride levels is more important than reducing cholesterol in reducing the risk of heart disease.
My advice is to make simple lifestyle changes; continue to eat a Paleo-Mediterranean diet; make the transition to a healthy, whole food diet; exercise; stop smoking; replace problem meals with a healthy protein shake (use UltraMeal Plus medical food from Metagenics). These are still the best ways to tackle your heart disease risk.
Most places you look these days are saying the TG/HDL ratio is the most important test of blood lipids, and should be under 2.0, or preferably under 1.0. Beyond that there is CRP, and a bunch of different, more expensive tests: http://www.bhlinc.com/clin_test.phphttp://www.atherotech.com/http://www.atherotech.com/content/files/pdfs/vap_report_sample.pdfhttp://www.your-story.org/spectracell-laboratories-now-offers-hs-omega-3-indexr-161378/http://www.spectracell.com/lpp