An interesting article appeared today in Globeandmail.com which pointed out some interesting things that I’d like to share with you.

in January, 2007, the U.S. Federal Trade Commission received a $25-million settlement from the makers of four prominent weight-loss supplements – Xenadrine EFX, CortiSlim, TrimSpa and One-A-Day Weight Smart – for false advertising. Like many products, these supplements made claims of effectiveness without supporting research.

What’s more, some supplements have side effects that can be downright dangerous.

——-

And the part about Green tea.

Despite the flood of green tea supplements on store shelves, the evidence is sparse that it can melt the pounds away. In one study, green tea increased fat burning and metabolism in 10 healthy men who were lean or mildly overweight. But the study was not designed to assess weight loss.

Preliminary research did suggest that a specific green tea extract could help reduce weight in overweight people. However, recent studies concluded that taking a green tea extract does nothing to reduce body weight or maintain weight loss.

The article concluded:

The bottom line: The most effective way to lose weight is the old-fashioned way – by making sustainable changes to your eating and exercise habits. Even if a weight-loss supplement did help you take off a few pounds, you would have to continue taking them to keep the weight off. And that may not be practical – or safe.

Read the entire article below.

globeandmail.com: You won’t lose weight by popping pills.

So this article appeared in the LA times health blog today and is about how green tea provides a boost to weight loss if you exercise.  It also suggest green tea may help decrease the risk of breast cancer.

If reducing that abdominal paunch is part of your goals for the year, consider adding green tea to your diet. Several studies have hinted that green tea provides a boost to exercise-induced weight loss. Another study, published in the February issue of the Journal of Nutrition, supports that link and shows that tummy fat may be the first to go.

The study evaluated 132 obese adults. All consumed a diet that was consistent in daily calories and participated in 180 minutes a week of moderate-intensity exercise. They also drank a daily beverage containing 39 milligrams of caffeine, but one group consumed green tea with 625 milligrams of catechins, an antioxidant that is the main component of green tea. After 12 weeks, the participants drinking the green tea had greater loss, 4.4 pounds compared with just over 2 pounds in the control group. The green-tea group also had larger declines in total abdominal fat, subcutaneous abdominal fat and triglycerides.

How green tea works its magic is not completely understood, but scientists believe it speeds the rate at which fat is broken down in the body. It may also help the body’s sensitivity to insulin, lowering the risk of diabetes. The study was conducted by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University as well as research centers in Florida and Japan.

Another study on green tea, also featured in this issue of the Journal of Nutrition, shows that drinking plentiful amounts of the beverage over many years may have a subtle influence in decreasing the risk of breast cancer. The study examined almost 7,000 women, ages 20 to 74, in China. The women were evaluated for breast cancer incidence and consumption of green tea. Compared with nondrinkers, women who drank green tea had a slightly decreased risk of breast cancer. The benefit was strongest for women who drank the most green tea over longer periods of time.

– Shari Roan

Photo credit: Eric Boyd / Los Angeles Times Read more below

Green tea plus exercise speeds the loss of tummy fat | Booster Shots | Los Angeles Times.

The 19 Fruits In Mona Vie

Acai Berry
Pomegranate
Bilberry
Passion Fruit
Wolfberry
Blueberry
Kiwi
Cranberry
Capuacu
Prune
Nashi
Aronia
Camu Camu
Acerola
Banana
Pear
Lychee
White Grape
Purple Grape

What does that mean?  Grean tea burns fat.

You might recall this episode of Oprah where Dr Perricone (Author of The Perricone Promise) talks about how grean tea could help you lose 10 pounds in 6 weeks.

Oprah: Now I’ve read in your book that you said if I just replaced coffee with green tea instead, that I could lose 10 pounds in six weeks.Dr. Perricone: Absolutely.

Oprah: Now really. How could that — what is the big deal about this?

Dr Perricone: Coffee has organic acids that raise your blood sugar, raise insulin. Insulin puts a lock on body fat. When you switch over to green tea, you get your caffeine, you’re all set, but you will drop your insulin levels and body fat will fall very rapidly. So 10 pounds in six weeks, I will guarantee it.

Oprah: I’m gonna do that. OK. That is so good! Whoo! That is great.

– The Oprah Winfrey Show: “Look 10 Years Younger in 10 Days” – Nov 10, 2004

via Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans — Dulloo et al. 70 (6): 1040 — American Journal of Clinical Nutrition.

For lots of us, the beginning of a new year means the beginning of a new diet. Michelle Musselwhite is more than happy to help.

Musselwhite is a registered dietician in cardiac and pulmonary rehabilitation with Rowan Regional Medical Center.

She suggests that the easiest way to lose weight is by making small changes in your diet.

One pound is equal to 3,500 calories. (did you know that?)

“If you spread it over a week,” Musselwhite says, “that’s 500 calories a day. You need to figure out where you can take away those calories.”

If you need to lose weight, setting a goal of losing 1 to 2 pounds per week is a realistic one.

Musselwhite advocates setting “very realistic, specific goals” as part of an overall weight-loss program that includes eating healthy and exercising at least three days a week for 30 minutes.

Musselwhite is a big proponent of people keeping diet journals — writing down everything they eat and drink during the day.

If you’ve never kept a food journal before, you might be surprised at extra calories that can sneak into your diet without you realizing it.

Musselwhite says that there are online tools you can use to journal if it’s convenient for you to keep track online.

Musselwhite says that www.fitday. com is just one Web site you can use to keep a food journal — and it’s free.

By keeping a food journal, Musselwhite says, “you can look very easily and see common areas where you can cut down.”

Also, Musselwhite says, “You have to get out those measuring cups and measuring spoons. Most people underestimate how much they are eating.

For example, a serving of meat — 3-4 ounces — is about the size of a deck of cards.

Most restaurant portions are easily twice that.

While the 100-calorie snack bags are popular, Musselwhite says, you could eat a piece of fruit instead and save yourself 20 to 40 calories.

“You’re talking about small changes throughout an entire day,” Musselwhite says.

Consider lunchtime, and the amount of salad dressing you’re using on your salad — which can start out healthy, at least — or the amount of mayonnaise on your sandwich.

If you insist on using the “regular” versions, Musselwhite says, “ease off on the amount.”

Adding in non-starchy vegetables — cauliflower, broccoli, carrots, peppers, onions, okra, green beans and the like — will fill you up without many calories, and make you feel less hungry with their increased fiber.

And don’t forget to drink plenty of water.

“You might feel hungry,” Musselwhite says, “but you’re actually thirsty.”

If you’re trying to cut calories, it may be best to stay away from that good ol’ sweet tea and all those free refills.

“It’s hard to know how much sugar you’re getting,” Musselwhite says.

Likewise with servings of juice. Musselwhite suggests drinking a 4- to 6-ounce serving. It’s also OK to dilute the juice if you like using an equal amount of water.

Musselwhite lists other, common-sense suggestions: switching from whole milk to 2 percent or skim; trimming off all visible fat on meat and removing skin from poultry; using cooking spray and small amounts of olive or canola oil.

“Small things can be a very easy way to reduce calories and fat grams,” Musselwhite says. “If you don’t want to switch to lower-fat versions, cut back on your portions.”

And become a label reader.

Choose frozen and canned fruits and vegetables with no added salt or sugar.

“Any type of reduction is going to be beneficial,” Musselwhite says.

A new year, she adds, “is always a good opportunity to start with a fresh slate.”

Best of luck to you if your new years resolution is to shed some pounds!

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