C.S.I. Reference Articles

The Summer Is Coming, Is Your Body Ready?

With the summer around the bend, our minds start to think about out door activities, going to the beach, water skiing and oh yea, fitting into our bathing suits without grossing out our kids. With all the diets out there, where do we turn? Low carbs, no carbs, no fat or low fat? Most Americans are too impatient to do it the right way and want a one-stop pill or an audition on “Extreme Make-over”. We think a quick fix will erase years of overeating and under exercising and make all this extra flab, just disappear. Well, there is a solution, if you practice three simple principles, you too can be on your way to a healthier and better-fit body by summer.

As we may or may not be aware of, carrying that extra weight can put a strain on your heart, liver, insulin production and your skeletal structure. However, crash diets are NOT the answer in fact they can cause more problems than the extra weight. The goal of a good weight loss program is to lose body fat-not muscle, since muscle mass dictates metabolism. “Crash and fad diets reduce energy expenditure by 10 percent and encourage muscle and water loss” according to Shari Lieverman Ph.D. “Since our bodies are programmed to reduce our metabolism during food shortages, when the diet is over, the increase in calories is turned into stored fat, not muscle.”

So what at the three simple principles? Since your goal is for a healthier lifestyle practice the following:

1. Food - Follow a diet that has a low glycemic index. A glycemic Index (GI) refers to how fast a food is likely to raise your blood-sugar. On a scale of 100, the lower the index number, the better. For information on the glycemic index and how to use it go to www.glycemicindex.com.
2. Exercise - Exercise raises the body’s metabolic rate. Everyone who begins an exercise program should start slowly, with 5-10 minutes of exercise, three times each week and gradually work up to 30-45 minutes, 3-5 times a week with added strength training. Seek a certified trainer to work you out safely and avoid injuries and consult your physician prior to starting any exercise program.
3. Supplementation - Research has show that a number of dietary supplements can accelerate weight loss when coupled with a low GI diet and exercise plan. Certain supplements can also help improve blood sugar control, metabolism and body composition. Switch from coffee to green tea for starters, Green tea has been shown to increase energy expenditure and fat oxidation where as coffee brings you up then sharply lets your down. Seek your Doctor of Chiropractic, medical Doctor or nutritionist for added supplementation that will assist you in achieving your goals of health and well being.

By following these simple principles you will achieve the weight loss you want, the energy increase you need and the look you deserve.